Biggaz's New Goals, New Beginnings

[biggaz]

My previous threads gone!! No matter, new goals so a fresh start seems in order.

Two months off of the wagon, (nods to bull lol) but with encouragement from the chiro and physio, not to forget certain friends here, I'm back in the gym.

Started on beta alanine, not expecting any results for a while but it did make my hands and ears tingle.

So, back to the gym and where else to start but with a good back session.


Rack Deads..

Physio said to go easy, maybe up to a plate a side....
40kg(88lb)x8
60(132)x10
80(176)x6
100(220)x4
120(264)x3
130(286)x3 up 1 rep PB

tried for 140(308lb) but it wasn't there. I want that 300 by the new year,


V Handle corner rows
40(88lb)x8
60(132)x8
80(176)x6

T Bar Rows
40x10
60x8
80(176lb)x6

Both row exercises felt to "pulling" on my back, so I stayed light. Guess I've lost strength in the supporting muscles somewhat, no worries, it'll come.

V Handle pull up/chin ups 6,6,6 Felt strong on these, I'll add weight in a few weeks

Pull Ups 3 sets, 4,3,4 Disappointing


Overall I'm pretty happy, but its great to be back at it ;-)

[The_Warhammer]

Welcome back! Take it easy on those injuries.

[biggaz]

Welcome back! Take it easy on those injuries.

Thankyou, its good to be back. It's not injuries as such, just a diagnoses of a 20yr old problem, just something I have to learn to work around

[biggaz]

CHEST AND TRI'S

DB PRESS
20kg(44lb)x8
25(55)x8
27.5(60.5)x6

DB INCLINE PRESS
20(44lb)x6
25(55)x3 failure
22.5(49.5)x5 failure
20(44)x3 failure

Didn't plan for a drop set but I wasn't reaching target reps, so thats what happened.

I soon lose strength in presses as I don't use these muscles so much at work. The incline is another weak area, I'll start making this the first exercise.

FLYES
10(22lb)x10
15(33lb)x8
15x8 Rest paused!!!

DIPS
Target of 20 reps; 10,8,2

Plan to increase total by 5 each session, to complete in the lowest no. of sets possible

TRI PUSHDOWNS
70lb x8
80x8
80x8

TRI ROPE PUSHDOWNS
60lb x6,6,6

My f'ing arms were falling off by this stage.


Overall a disappointing session, but I know I'm starting from square one again, so be it.

Whilst writing this I'm sampling my first ever tuna smoothie, ( milk, can tuna, tablespoon of olive oil and ice) They lied, it tastes crap ... even the dogs turned her nose up at it and she's a four legged garbage disposal unit.. It definitely needs something else ;-(

[biggaz]

LEGS

Been dreading this session, physio is a little concerned and wants me to keep the weight low.... For once I won't argue ;-)

SQUATS
40(88LB)X10
60(132)X8
60X8

I know I haven't done these for a couple of months.... Didn't feel much strain on my back though

JEFFERSON SQUATS
New exercise
20(44lb)x10
40(88)x10
60(132)x8

I think 60 was a little heavy with the slight twist in my back necessary to hold the bar. I'll drop to 45-50kg next time and add more reps.

DB STEP UPS
New exercise.... 10kg(22lb) DB's

3 sets of 10 reps
Good exercise, but I'll add extra weight and reps next time

LEG EXTENSIONS
60lbx10
110x8
110x8
120x6

[biggaz]

SHOULDERS

PUSH PRESS
20kg(44lb)x8
40(88)x6
55(121)x6 Up 2 reps PB

Buzzing that strength has come back for these. I tried for 60(132lb), but struggled cleaning the bar. Still very concious of straining my back at present.

BB UPRIGHT ROW (narrow grip)
20(44lb)x8
40(88)x6
50(110)x6
70(154)x4 to failure +5kg(11lb) PB


(wide Grip)
50(110lb)x8
60(132)x6
70(154)3 To failure

DB REVERSE FLYES
with
SISE LATERALS
2 SETS 7.5(16.5LB)x8 Dropped a couple of kilo on these for good form. These are going to take a bit of time to get back to previous levels lol

FRONT RAISE (hammer grip)
10(22lb)x8
12.5(27.5)x8
15(33)x4 To failure (up 3.3lb) PB


A much better session than the last shoulder wo, things are coming together. Been suffering some serious DOMS in the chest and legs, over the last few days, but none in the back. Strange ;-)

Back w/o tonight ;-)....... Plan to train pretty much daily from here on in, taking rest days as and when I feel I need one or outside commitments dictate.

My recovery is usually good, so I'll see far I can push (or pull!!)things

[biggaz]

BACK TRAINING

RACK DEADS
40(88lb)x10
60(132)x8
80(176)x8
100(220)x6
120(264)x4

V HANDLE CORNER ROWS
40(88lb)x10
60(132)x10
80(176)x8
90(198)x6

V HANDLE CHIN UPS
8,8,9

Plan to add a couple of reps each session until I reach 20, then add some weight again

V HANDLE CABLE ROWS
60lbx15
100x10
140x8
162x8
184x6

BENT OVER 1 ARM BB ROWS
Drop set, 60 kg down

9x60kg, right arm 3x left... bloody BB anchor/pivot snapped!!!


Was looking forward to finishing with these too ;-(

[IronIc]

Welcome back, Gary! Tuna smoothie ... yuck! I do love tuna, but on a sandwich, lol

[biggaz]

Welcome back, Gary! Tuna smoothie ... yuck! I do love tuna, but on a sandwich, lol

Well you have to try everything in life at least once,,,,,,,,,,, and I seem to be cutting out processed carbs, so less bread, but I gagged.. lol

How's the sexiest grandma??

[IronIc]

Well you have to try everything in life at least once,,,,,,,,,,, and I seem to be cutting out processed carbs, so less bread, but I gagged.. lol

How's the sexiest grandma??

Very well!

Have you tried just mixing the tuna with veggies and salsa? Or in a salad with spinach and other veggies ... yum

[biggaz]

Very well!

Have you tried just mixing the tuna with veggies and salsa? Or in a salad with spinach and other veggies ... yum

Penney, you know I like my food!!! The smoothie was a quick protein fix, so good you could eat it twice.... cos you gag the first time.. sorry TMI


Honestly it was aweful..


That aside, I'm trying to come over to your side, see if I can can get some help towards my goals ;-)

[gbg]

GAZ!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Let's get this party started...............

[biggaz]

GAZ!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Let's get this party started...............

Hope you've brought tequila lol ;-0




CHEST AND TRI'S

Incline DB Press
20(44lb)x6
20x6
25(55lb)x6 PB

One of my weaker exercises, so I put it first ;-)

DB Press
20kg(44lb)x8
25(55lb)x6
27.5(60.5)x2 to failure Not happy with that ;-(

Skull Crushers
10kg(22lb)x10
15(33lb)x10
20(44)x8
25(55lb)x3 to failure

New exercise

Flyes
10(22lb)x10
15(33)x8
17.5(38.5)x6
20(44)x6
22.2(49.5)x3 to failure

up 5kg(11lb), PB Don't know where this came from, but a big boost for me ;-)

Dips
Total 25, 10,8,7 Increasing by 5 reps per session, taking as few sets as necessary


Tri Pushdowns
70lbx8
90x4 to failure
80x6


Things are coming together again, starting to reach previous levels and actually reaching some new PB's

[gbg]

Hope you've brought tequila lol ;-0




CHEST AND TRI'S

Incline DB Press
20(44lb)x6
20x6
25(55lb)x6 PB

One of my weaker exercises, so I put it first ;-)

DB Press
20kg(44lb)x8
25(55lb)x6
27.5(60.5)x2 to failure Not happy with that ;-(

Skull Crushers
10kg(22lb)x10
15(33lb)x10
20(44)x8
25(55lb)x3 to failure

New exercise

Flyes
10(22lb)x10
15(33)x8
17.5(38.5)x6
20(44)x6
22.2(49.5)x3 to failure

up 5kg(11lb), PB Don't know where this came from, but a big boost for me ;-)

Dips
Total 25, 10,8,7 Increasing by 5 reps per session, taking as few sets as necessary


Tri Pushdowns
70lbx8
90x4 to failure
80x6


Things are coming together again, starting to reach previous levels and actually reaching some new PB's

No Tequila for you, we'll save that for the celebration afterwards

Nice workout!!! coming back fast.
Any back pain?

Glad your posting lbs

[biggaz]

No Tequila for you, we'll save that for the celebration afterwards

Nice workout!!! coming back fast.
Any back pain?

Glad your posting lbs

Prefer a good malt whiskey anyway, or guiness ;-)

No, no back pains, not even doms, which I've had, unusually badly, everywhere else.. go figure?

Had a chat with my chiro during the week, if I have probs he'll see straight away if necessary. Don't have to go back till Jan 15th, then monthly afterwards for maintenance adjustments. I suspect though as the supporting muscles strengthen again I'll have less problems..

Oh, and the soup sounds tempting ;-).. I've got tinned tuna, again..

[biggaz]

LEGS

Squats
40kg(88lb)x10
60(132)x8
70(154)x6
80(`176)x4

Started to feel some stress in my back at 70kg, so belted up which allowed me to carry on.

DB STEP UPS
20kg(44lb) db's, 3 set of 12

Heavier weight definitely made this harder, tri's were screaming from last night too ;-)

LUNGES
10kg DB's 3 sets of 10 each leg.
Starting light on these..

LEG EXTENSIONS
60lbx10
100x10
120x8
140x6

Hopefully the doms won't be as bad as last time, literally a pain in the ass..

[biggaz]

SHOULDERS

Push Press
20kg(44lb)x 8
40(88)x6
57.5(115)x2 to failure Up 5.5lb

Upright Row
Narrow grip
40(88lb) x8
60(132)x6
70(154)x5 to failure Up 1 rep

Wide grip
40x8
60x6 70x6 Fail 4, up 1 Rep


Reverse Flyes
with
Side laterals
7.5(16.5lb)x8 3 sets extra set



Front Raise hammer grip
10(22lb)x8
12.5(27.5)x6
15(33)x6
17.5(38.5)x4 to failure up 5.5lb



Think Father Christmas has bought me a bit of extra strength for xmas lol. either that or the creatine has loaded, great w/o tonight, felt good and focused...


Finished work now, until saturday, then off till Jan 2nd, nothing to do but eat, eat and train like mad......... and its my favourite day tomorrow.....BACK DAY

[IronIc]

Merry Christmas, Gary! Train hard

[biggaz]

Train hard

Hi Penney, is there any other way totrain???? ;-)


BACK TRAINING

Rack Deadlifts
80(176lb)x8
100(220)x6
130(286)x4 up1 rep
137.5(302.5)x1 up 7.5kg, 16.5lb PB

Chin ups
10,10,8

V Handle Corner Rows
40(88)x10
80(176)x8
90(198)x6

[b]Cable Rows[/b}
140lbx10
162x8
184x6
206x6 =pb

1 Arm Bent Over BB Rows
Drop set 50 to 30kg (110lb to 66lb) I had to reweld the pivot I broke last week doing these... Still an awesome, finishing exercise,

A decent session, I'm pleased with the 300lb rack dead, just need to take that the the full DL, things are coming together.. A little sore in my lower back, but nothing that ice won't sort..

A merry christmas everyone.... Gaz

[gbg]

Merry Christmas Gary!!!

Workouts are looking solid, noticed you had some back pain with squats, I have the same problem.
Please be careful squats are not a good idea with your back especially with the weight your pushing. As you know I to suffer from back injury's and they are not as serious as what you have, the chiropractor I work with continually tells me they can cause further damage down the road.
Listen to your body when doing these.

OK, done playin' momma.

Kick ass buddy!!!!!!when training see yourself on that stage and don't settle for anything but the best.

did you hear from Derek?

[biggaz]

Merry Christmas Gary!!!


OK, done playin' momma.

Kick ass buddy!!!!!![/b]when training see yourself on that stage and don't settle for anything but the best.

did you hear from Derek?

Merry Christmas momma ;-)

I haven't sent the questionaire back yet, Kath took some pics to include and it took us two days to work out to load them on the computer lol I can't imagine that anything we be sorted before the New Year anyway.

I tried to post some in here but can't work out to resize them yet..

My back feels really good, sore mid back and into my traps from last nights rack deads. Feels good ;-)

I'll talk to the chiro and physio when I see them next.


CHEST AND TRI'S

Incline DB press
20(44lb)x6
25(55)x6
27.5(60.5)x3 to failure PB

DB Press
20(44lb)x6
25(55)x6
27.5(60.5)x5 to failure

Skull crushers
15(33lb)x8
20(44)x8
25(55)x6

Still trying to get into this exercise, it still feels awkward, but it causes doms for days afterwards.

Flyes
15(33lb)x10
20(44)x8
22.5(49,5)x5 to failure up 2 reps

Dips
Total 30 9,9,8,4

Seated tri press
10(22lb)x10
15(33lb)x8
15x8 New exercise..


Think I'm going to ache tomorrow........

[biggaz]

was meant to be legs today, but


I'm climbing tomorrow (27th)and it makes for hard work after a leg day.

I had a look at fitday today, and tried to join only to realise I've been signed on for two years.

I'm a slow learner, but my nutrition is shot.... I need to start counting my macro's and calories... Other things I've realised today is that I drink too much. I've admitted that tonight on the alcoholic thread.. so thats stopping, teetotal from here on in.

The last thing that I've realised about myself, is that I don't want to compete and place in 2010.... I'm not going to do all that work to place, I'm working to win

[biggaz]

LEGS

Squats
40kg(88lb)x10
60(132)x8
80(176)x6 up 2 reps
80(176)x6 extra set

Felt better today, still no great shakes in weight, but going back through my training log I'm not far short of my pb..


DB Step Ups
3 sets of 12 with 20kg bells(44lb)

I don't know why, but I've been counting this exercise wrong and only been doing half the reps I thought I was per leg. So now these are 12 reps per leg now. Much harder to reach the final few reps.

Lunges
15kg(33lb)x10
20(44lb)x10
20x10 up 10kg(22lb) starting to like these again

Leg Extensions
drop set
140bx6
120x8
100x7
80x12

overall a pretty good session.


DIET; Total calories 3792, P270gms(29%), C237(25%), F191(46%)

[bulldog71]

I don't want to have to come in here and keep you in line! lol Great work. Keep hammering away.

[biggaz]

I don't want to have to come in here and keep you in line! lol Great work. Keep hammering away.

LOL, I need keeping in line, especially at the dining table..... Good to see you bro ;-) Good christmas?

[bulldog71]

LOL, I need keeping in line, especially at the dining table..... Good to see you bro ;-) Good christmas?

Yes! Thank you! I am sure yours treated you well also? Did I hear that right? your and Kath will be coming across the pond?

[biggaz]

Yes! Thank you! I am sure yours treated you well also? Did I hear that right? your and Kath will be coming across the pond?

That is/was the plan, but things haven't gone to plan, we lined Roxie a couple of months back, but she didn't catch.

She's out of a breeders about 80 miles from here, who are keen to supply a proven stud dog because ours has a lot of champions in her pedigree.

We'll get her hip scored in January and go from there.

[biggaz]

SHOULDER TRAINING

Push Press
20kg(44lb)x8
40(88)x6
57.5(126.5)x2 to failure

Upright Row
Narrow grip
40(88lb)x8
60(132)x6
70(154)x6 up 1 rep

Wide Grip
as above to;
70(154)x4 down 1 ;-(

DB Reverse Flyes
with
Side Laterals

7.5(16.5)x8 X3



Front Raise with Hammer Grip
10(22lb)x8
15(33lb)x6
17.5(38.5)x6 up 2R
20(44lb)x4 To failure Up 2.5kg(5.5lb)

[gbg]

Work outs are looking good Gary!!

[biggaz]

Work outs are looking good Gary!!

I feel like I'm starting to stall on some things, but I'll wait to see what comes from Derek before I change anything.


Starting to count calories and macros too, it's not as bad as I thought, as after a couple of days things are already entered and calculated. (And we don't have huge variety of choices lol)

Todays diet; Cals 4072, Fat 176g (39%), Carbs 345g (34%), Protein 271(27%)