The Ice Dragon Goes North

[britonarius]

Monday - breakfast consisted of Sans platinum whey with 300 ml milk - i took Met Rx arsenal training pack along with it. Stefan turned up and we hit the road - 67 minutes for the 10 kilometres though in fairness Stefan can do under 50 minutes easily at this distance.15 minutes break to recuperate after it - Stefan is taking Crack by revolution during all training sessions at a high dose [ 50 grams ] - i am taking this week anadraulic pump by LG - we had taken in after the run 500 ml of carbo by Olimp - after training i am taking [ so is Stefan ] carnivore the beef protein drink - followed an hour later by Inner Armours 5 phase protein.
As i said this is 30/15's.
Group 1 - 30/27/24 reps Sleeping spiders @ 35 kilos - 40 kilos and 45 kilos.
15/13/11 reps b/b drag curls @ 40 kilos - 45 kilos and 50 kilos.
Group 2 - 30/27/24 reps V bar tricep pushes @ 40 kilo - 45 kilos and 50 kilos
15/13/11 reps tricep rope splays @ 50 kilos - 55 kilos and 60 kilos
Group 3 - 30/27/24 reps Zottmann curls - all at 24 kilo d/b
15/13/11 reps V bar curls - all at 50 kilo
Group4 - 30/27/24 reps Skullcrushers [bb] - all at 40 kilos
15/13/11 reps tricep db bridge - all at 50 kilos
Group 5 30/24/15 reps wrist curls [ seated] using cable @ 60 kilos - 80 kilos and 100 kilos.

[britonarius]

Tuesday - breakfast same as yesterday and will not change during the training.
10 kilometre run was a leisurely jog - we did it in 73 minutes.
Back and abs today.
1st pair - Ab cable curls [ front of head] 30/27/24 reps @ 60/70/80 kilos
reverse ab cable curl [ behind neck] 15/13/11 reps @ 80/90/100 kilos.
2nd pair - Ab cable curls [ behind neck tight bops] 30/27/24 reps @ 60/65/70 kilos
Cable cradle sidewinders 15/13/11 reps @ 65/75/80 kilos
3rd pair - Seated short cradle rows - 30/27/24 reps @ 60/70/75 kilos
Romanian Deads - 15/13/11 reps @ 110/115/120 kilos
4th pair - Cambered rows - 30/27/24 reps @ 60/65/70 kilos
Lay back rows - 15/13/11 reps @ 70/75/80 kilos
Single - neck shrugs - 30/24/15 reps @ 60/80/110 kilos
I took Anadraulic pump prior to training - carbo was taken after run - carnivore after the workout - then 1 hour later - inner armours 5 phase protein plus a met Rx protein bar - yep i am overloading the proteins!!!

[britonarius]

wednesday - 10 kilometre run was done in 51 minutes and a few seconds - stefan did it in 47minutes.
shoulders today and lats.Still on Anadraulic pump and carnivore.
1st pair - Snake bar lats - 30/27/24 reps @ 40/45/50 kilos
Bicycle bar lats - 15/13/11 reps @ 50/55/60 kilos
2nd pair - V bar pull down - 30/27/24 reps @ 40/45/50 kilos
Bunny ears - 15/13/11 reps @ 50/55/60 kilos
3rd pair - Grims - 30/27/24 reps @ 18 kilo d/b
- Cubans - 15/13/11 reps @ 24 kilos
4th pair - side lat raises - 30/27/24 reps @ 20 kilos
front lateral raises -15/13/11 reps @ 30 kilos
Single - Straight bar raises - 30/24/15 reps @ 30/35/45 kilos
Run felt real good - carnivore is a real good protein better to take then standard whey guys. We still took Carbo after the run plus 2 bananas each - 1 hour after training we took 5 phase protein again. analysis of anadraulic pump is it is real good stuff - easy to take and less bulky than standard pre trainers.

[britonarius]

Thursday - supps and proteins exactly the same - 10 kilometre run in a sedate 72 minutes - just a light cardio warm through.
Chest and other areas today. Main emphasis is the chest.
1st pair - Bench press 30/27/24 reps @ 60/70/80 kilos
Guillotine press - 15/13/11 reps @ 90/95/100 kilos
2nd pair - Flyes d/b's - 30/27/24 reps @ 20/22/26 kilos
Reverse flyes d/b's -15/13/11 reps @ 28 kilos
Single - Lat pulley chain chest split - 30/24/15 reps @ 35/40/50 kilos
3rd pair - Smiths machine Incline bench press 30/27/24 reps @ 65/75/85 kilos
straight arm waist/eye level raises [ free weights] - 15/13/11 reps @ 50 kilos
4th pair - Sleeping spiders - 30/27/24 reps @ 35/45/50 kilos
kneeling one arm tricep pulls - 15/13/11 reps @ 25/30/35 kilos.
workout felt good!

[britonarius]

Friday - last training day of the week - breakfast , supps and the proteins remain the same. Next week i am going to use Stacker V2 - and Monster maize - replacing anadraulic pump and carbo with these 2. Only difference today was i took in 2 steel bars by ABB after my protein shake at breakfast.
Plan was to run the 10 kilometres in about 60 minutes - we ran it side by side for the 10 k and hit 58.25.
wouter doesn't want too much lower body in this programme as we run 10 k a day and he reasons its enough but ...
Pair 1 - Hack squat -30/27/24 @ 150 kilos [ club has a limit of X2 body weight on this!]
Romanian Deads - 15/13/11 @ 150 kilos
Pair 2 - Inverted leg press - 30/27/24 @ 150kilos
Leg press sledge - 15/13/11 @ 130/140/150 kilos
Single - Good Mornings 30/24/15 @ 80/90/110 kilos
Pair 3 - Squats 30/27/24 @ 80/85/100 kilos
Gorillas - 15/13/11 @ bodyweight
Pair 4 - Bridge using overhead press [b/b] - 30/27/24 @ 42 kilos
Combi press - 15/13/11 @ 65/75/85 kilos
Week went well i felt but we are both commited cardio men - and we believe that better build can be obtained by using heavy cardio prior to workout. Thats a matter of opinion and i know many who use heavy cardio and build well - equally i know many who do no cardio and build well - whether they actually build better without cardio ? For me its a modern myth - but its choice and time for many - however i want a good body that doesn't wease climbing 4 stairs!

[Bronzebird]

Interseting wo's Jack! The supplement reviews are a good read. Have you tried BSN No-explode? I still have jugernaught on my list to try on my next order at the end of the month. Post wo with Universal Torrent still floats my boat after a heavy session. Thanks again for supp info.

[britonarius]

Interseting wo's Jack! The supplement reviews are a good read. Have you tried BSN No-explode? I still have jugernaught on my list to try on my next order at the end of the month. Post wo with Universal Torrent still floats my boat after a heavy session. Thanks again for supp info.

I haven't tried No - xplode but hear good things about it - Juggernaut i have and i liked it [ though it has a real bitter taste] - Universal i was a big fan of - till i found it increasingly difficult to judge how to and when to take it [ most are tabs!] though post workout that makes little difference - i am however impressed by carnivore though a beef protein , i find it works well post workout. Best post worker i ever had was gator whey but sadly its now unavailable over here.

[britonarius]

Ok week 2 of the 6 - then its back to rugby training - weight this morning was 212lbs - thats slightly up but then again i have been taking in more protein and more pasta [ 250 grams - dry weight] but thats about to change - this week i am only taking in proteins.
10 kilometre run [ it was 26 degrees by the way ] was done in a sweat soaked 57 minutes. That was 10 minutes slower than Stefan did but he is 30+ years younger and to be honest whilst i towed him alone for just over 7 kilometres , it was under suffrance for the last 2 of that. All in all i can't complain as i am currently running about 50 kilometres a week.
Todays supps are Jack 3D by USP labs - it tastes like Bazooka Joe but gives a nice fix and is well priced at about 30 dollars for 45 servings.Carnivore again is being used after training - and for lunch and supper - Inner Armour 5 phase protein will go in after 30of carnivore then again at mid afternoon and for dinner. I have a steel bar as emergency use and one prior to running.After the run Carbo by Olimp was infused into the body.
4 pairs again and one single.
1st pair - tricep rope pull downs 30/27/24 reps @ 40/40/45 kilos
tricep v bar push downs - 15/13/11 reps @ 55/55/60 kilos
2nd pair - tricep overhead snake bar presses - 30/27/24 reps @ 35/40/45 kilos
skull crushers - 15/13/11 reps @ 50 kilos
single - wrist curls - 30/24/15 reps @ 50/60/80 kilos.
3rd pair - sleeping spiders - 30/27/24 reps @ 40 kilos
zottmann curls - 15/13/11 reps @ 30 kilos
4th pair - snake bar curls - 30/27/24 reps @ 40 kilos
drag curls - 15/13/11 reps @ 40 kilos
workout felt good - want to lose at least a kilo this week - its running according to plan.

[britonarius]

Tuesday - supps and intake same as yesterday - cooler weather this morning - run done in 66 minutes.
Back and abs today.
1st pair - Ab cable curls [ front of head] 30/27/24 reps @ 60/70/80 kilos
reverse ab cable curl [ behind neck] 15/13/11 reps @ 80/90/100 kilos.
2nd pair - Ab cable curls [ behind neck tight bops] 30/27/24 reps @ 60/65/70 kilos
Cable cradle sidewinders 15/13/11 reps @ 65/75/80 kilos
3rd pair - Seated short cradle rows - 30/27/24 reps @ 60/70/75 kilos
Romanian Deads - 15/13/11 reps @ 110/115/120 kilos
4th pair - Cambered rows - 30/27/24 reps @ 60/65/70 kilos
Lay back rows - 15/13/11 reps @ 70/75/80 kilos
Single - neck shrugs - 30/24/15 reps @ 60/80/110 kilos

[Bronzebird]

Jack your run times are impressive...and hitting it every day? You busted the 220# bench mark on bw...congratulations! Your routines should pack on some solid muscle too. Take care of the knees bro, enjoy your holiday with the family.

[britonarius]

Jack your run times are impressive...and hitting it every day? You busted the 220# bench mark on bw...congratulations! Your routines should pack on some solid muscle too. Take care of the knees bro, enjoy your holiday with the family.

Hi Marty - Running is what we do the most of - the choice was hit the 6 weeks with Stefan [ club approved ] or run more - i choose the Stefan option. The weights can't go much higher unfortunately as the club have strict max lines.

[britonarius]

The weather today was rain but as it was so cool i hit a good time 56 minutes - with 2 days of slower runs to come.Supps and intake is the same as previous two days.
Shoulders today and lats.Still on Anadraulic pump and carnivore.
1st pair - Snake bar lats - 30/27/24 reps @ 40/45/50 kilos
Bicycle bar lats - 15/13/11 reps @ 50/55/60 kilos
2nd pair - V bar pull down - 30/27/24 reps @ 40/45/50 kilos
Bunny ears - 15/13/11 reps @ 50/55/60 kilos
3rd pair - Grims - 30/27/24 reps @ 18 kilo d/b
- Cubans - 15/13/11 reps @ 24 kilos
4th pair - side lat raises - 30/27/24 reps @ 20 kilos
front lateral raises -15/13/11 reps @ 30 kilos
Single - Straight bar raises - 30/24/15 reps @ 30/35/45 kilos

[britonarius]

No training today as my daughter was rushed to hospital - she had a suspected appendicitis but it was , fortunately not that - just a blockage. Training will resume tomorrow.

[britonarius]

Back to it today after the scare yesterday - i guess as Megs is a daddy's girl and i spend most of my time in the UK that her diet has gone askew due to my absence and the fact that i am not there to keep nagging her. My wife certainly felt that as her main comment was you and your f###ing rugby! However that aside - Supps and intake are the same [ 1 kilo off this week !] - 10 kilometre run was done in 50 minutes - Stefan got the best run out of me in the last 20 years, kept bullying me to stay with him , it hurt but it was worthwhile to hit the magical 50.
Chest and other areas today. Main emphasis is the chest.
1st pair - Bench press 30/27/24 reps @ 60/70/80 kilos
Guillotine press - 15/13/11 reps @ 90/95/100 kilos
2nd pair - Flyes d/b's - 30/27/24 reps @ 20/22/26 kilos
Reverse flyes d/b's -15/13/11 reps @ 28 kilos
Single - Lat pulley chain chest split - 30/24/15 reps @ 35/40/50 kilos
3rd pair - Smiths machine Incline bench press 30/27/24 reps @ 65/75/85 kilos
straight arm waist/eye level raises [ free weights] - 15/13/11 reps @ 50 kilos
4th pair - Sleeping spiders - 30/27/24 reps @ 35/45/50 kilos
kneeling one arm tricep pulls - 15/13/11 reps @ 25/30/35 kilos
we decided to drop the lower body this week as i missed a day and we run daily so in theory the legs don't actually need it as much.

[Bronzebird]

Glad to hear your daughter is doing better. Excellent run and perhaps some blowing off of some steam to hit 50 on your 10k...Woohooo!! (I'm mean, jolly good show)

[britonarius]

Glad to hear your daughter is doing better. Excellent run and perhaps some blowing off of some steam to hit 50 on your 10k...Woohooo!! (I'm mean, jolly good show)

thanks Marty - i am getting the chance opening game to play wing - just a one off but its an ambition - never been a wing - so its a novelty.

[Bronzebird]

thanks Marty - i am getting the chance opening game to play wing - just a one off but its an ambition - never been a wing - so its a novelty.

More cool news from the Ice Dragon! Guard the neck from the attack of the "A-Team"(starter players). I look forward to next season.

[britonarius]

More cool news from the Ice Dragon! Guard the neck from the attack of the "A-Team"(starter players). I look forward to next season.

I get the opener as wing as a favour but after that i will revert to back row as usual - though he did say if my weight dropped below 200lbs , he might have to think of mid field play !

[britonarius]

Ok Monday again - protein supp as regards breakfast [ san platinum ] and after/ during training [ carnivore during - inner armour 5 phase after ] remain the same. As will the ingestion of ABB's steel bar - but lunch will be salad / pasta and dinner will be rice/ steaks all week. Thats due to last week being all protein - and my weight dropping 2 kilos - so currently i weigh 207lbs. I anticipate this week weighing in at 209lbs but we will see. My target is 199lbs or less by end July - as i have been promised wing in opening match , a position i have never played at and i need the lighter load to zip a little.If i dont get close to target weight i will add extra road work to burn the fat.
The 10 kilometre run was done in about 71 1/2 minutes - no injections of pace today , just leisurely cardio work. Stefan and i agreed to zip on tuesdays / thursdays . Allowing the others to be moderate pace runs.
Arms again today - 5 pairs 1single.
1st pair - skullcrushers 30/27/24 reps @ 40/45/50 kilos
old school tricep b/b dips - 15/13/11 reps @ 50 kilos.
2nd pair drag curls 30/27/24 reps @ 30/30/35 kilos
zottmann twist curls [ d/b's ] 15/13/11 reps @ 24/28/32 kilos.
Single - wrist curls - 30/24/15 reps @ 60/80/95 kilos
3rd pair - V bar tricep push downs - 30/27/24 reps @ 45/45/50 kilos
Rope pull downs - 15/13/11 reps @ 50/55/60 kilos
4th pair - bicep bops - 30/27/24 reps @ 45/50/55 kilos
V bar bicep pulls - 15/13/11 reps @ 50/55/55 kilos
5th pair - Snake bar tricep pushes - 30/27/24 reps @ 50 kilos
Snake bar bicep pulls - 15/13/11 reps @ 40 kilos
We took Carbo after the run - the featured supp this week is Stackers V2 - tropical flavour [ tastes like horse ****!] , no visible effect though the veins were pumped.

[britonarius]

Tuesday - all supps the same - run was done in 56 minutes though it was a sticky 18 degrees -
1st pair - Ab cable curls [ front of head] 30/27/24 reps @ 60/70/80 kilos
reverse ab cable curl [ behind neck] 15/13/11 reps @ 80/90/100 kilos.
2nd pair - Ab cable curls [ behind neck tight bops] 30/27/24 reps @ 60/65/70 kilos
Cable cradle sidewinders 15/13/11 reps @ 65/75/80 kilos
3rd pair - Seated short cradle rows - 30/27/24 reps @ 60/70/75 kilos
Romanian Deads - 15/13/11 reps @ 110/115/120 kilos
4th pair - Cambered rows - 30/27/24 reps @ 60/65/70 kilos
Lay back rows - 15/13/11 reps @ 70/75/80 kilos
Single - neck shrugs - 30/24/15 reps @ 60/80/110 kilos

[Bronzebird]

Tuesday - all supps the same - run was done in 56 minutes though it was a sticky 18 degrees -
1st pair - Ab cable curls [ front of head] 30/27/24 reps @ 60/70/80 kilos
reverse ab cable curl [ behind neck] 15/13/11 reps @ 80/90/100 kilos.
2nd pair - Ab cable curls [ behind neck tight bops] 30/27/24 reps @ 60/65/70 kilos
Cable cradle sidewinders 15/13/11 reps @ 65/75/80 kilos
3rd pair - Seated short cradle rows - 30/27/24 reps @ 60/70/75 kilos
Romanian Deads - 15/13/11 reps @ 110/115/120 kilos
4th pair - Cambered rows - 30/27/24 reps @ 60/65/70 kilos
Lay back rows - 15/13/11 reps @ 70/75/80 kilos
Single - neck shrugs - 30/24/15 reps @ 60/80/110 kilos

Hi Jack, I am impressed with the amount of distance you cover every week. I'm considering to enter a 10k self-competitive race just to finish(major achievement for the average Joe). I know...what is race? Just an event where you get the t-shirt for showing up. But more than that it represents living a healthy lifestyle and is contagious to others. Thank you!

64 degrees Fahrenheit? We are in the transistion to summer and the humidity is noticalbe, sticky indeed.

[britonarius]

Hi Jack, I am impressed with the amount of distance you cover every week. I'm considering to enter a 10k self-competitive race just to finish(major achievement for the average Joe). I know...what is race? Just an event where you get the t-shirt for showing up. But more than that it represents living a healthy lifestyle and is contagious to others. Thank you!

64 degrees Fahrenheit? We are in the transistion to summer and the humidity is noticalbe, sticky indeed.

Hi Marty - Running is about 45% of the average rugby players workout material - i say 45% for whilst it appears we overdo it we are in fact paid to train unlike the average Joe. Training is what we do for a living , so in that respect it is way different to the average gym members precious free time that is being used. Doing a 10 kilometre is no mean feat and my respect to you for considering it. Free tee - sounds good. Over the border here was RAF Bruggen and whilst it is now not an airfield it did do every year a 10 mile run - where you got a tee shirt if you could dip under 60 minutes. 10 miles is 16 kilometres - now i am nowhere near hitting under 60 minutes for 16k , makes you think though. My best would be about 12 kilometres in that time - perhaps 13 if i was really wasting myself and hitting through the pain barrier. Stefan on the other hand can do it in about 50 odd minutes. But he is only early twenties and very fit. Here its about 25 degrees today - not as humid but lacking real freshness.

[britonarius]

Wednesday - we hit 75 minutes for the run - real leisurely - not a sweat as such - tomorrow we are tying to dip under 50 minutes. Supps and food are the same as last 2 days.
1st pair - Snake bar lats - 30/27/24 reps @ 40/45/50 kilos
Bicycle bar lats - 15/13/11 reps @ 50/55/60 kilos
2nd pair - V bar pull down - 30/27/24 reps @ 40/45/50 kilos
Bunny ears - 15/13/11 reps @ 50/55/60 kilos
3rd pair - Grims - 30/27/24 reps @ 18 kilo d/b
- Cubans - 15/13/11 reps @ 24 kilos
4th pair - side lat raises - 30/27/24 reps @ 20 kilos
front lateral raises -15/13/11 reps @ 30 kilos
Single - Straight bar raises - 30/24/15 reps @ 30/35/45 kilos
5th pair - Gorillas - own weight - 30/27/24 reps
Inverted press ups - own body weight - 15/13/11 reps.

[Bronzebird]

Nice workouts Jack, and I'll be back!

[britonarius]

Supps and intake the same as prevoius days this week. Run was a disaster - i felt tight in the legs and struggle to reach the 10 kilometre run - cramping badly after [ thigh area] - badly enough that despite treatment , i could not stand after 5 minutes. It took about 10 minutes to get it normalised and it was so painful it actually made me feel sick. Such is life i suppose - 10 k a day is a big ask -
Chest and other areas today. Main emphasis is the chest.
1st pair - Bench press 30/27/24 reps @ 60/70/80 kilos
Guillotine press - 15/13/11 reps @ 90/95/100 kilos
2nd pair - Flyes d/b's - 30/27/24 reps @ 20/22/26 kilos
Reverse flyes d/b's -15/13/11 reps @ 28 kilos
Single - Lat pulley chain chest split - 30/24/15 reps @ 35/40/50 kilos
3rd pair - Smiths machine Incline bench press 30/27/24 reps @ 65/75/85 kilos
straight arm waist/eye level raises [ free weights] - 15/13/11 reps @ 50 kilos
4th pair - Sleeping spiders - 30/27/24 reps @ 35/45/50 kilos
kneeling one arm tricep pulls - 15/13/11 reps @ 25/30/35 kilos
Workout was a struggle!

[Bronzebird]

Hi Jack, some days are better than others...You may need a couple of days rest to bust that PR. You are putting in the road work for sure and hope your stamina for the wing will be peaking on game day.

[britonarius]

Hi Jack, some days are better than others...You may need a couple of days rest to bust that PR. You are putting in the road work for sure and hope your stamina for the wing will be peaking on game day.

Hi Marty - The cramps [ i do suffer from cramps though usually late evening ] was the most severe i had ever experienced. After 9minutes i still could not place weight on the leg - it was in inner thigh - Wouter eventually got it free by using a vibration technique on the knee cap. He was critical of the vast amount of road running [ 50 kilometres a week ] but as Stefan agreed to train if i did the running [ he needs it for the Police academy week] i am reluctant to back out. I did however manage to find a supplier yesterday [ locally ] who had 5 cans of gator whey.They are out of date but as Stefan knows him he agreed to donate them [ haha!!] - so we are going to run with gator whey before and after the run. I tthink that will help as it is the usual compound i take before runs. As it was unavailable i was using a Polish version Carbo but whilst it is good [ 7/10] it lacks the grit of gator whey [ 10/10]

[britonarius]

One important change here today - following the nightmare yesterday i have discontinued carbo and am back on gator whey [ it is unavailable here but we managed to track down 3 out of date cans ] - so gator [ 500 ml of water ] before run and another 500 ml after run. The other supps are the same. Run was done in 68.21 minutes - slow due to yesterdays cramp episode. Legs felt tired but i came through well enough.
Pair 1 - Hack squat -30/27/24 @ 150 kilos [ club has a limit of X2 body weight on this!]
Romanian Deads - 15/13/11 @ 150 kilos
Pair 2 - Inverted leg press - 30/27/24 @ 150kilos
Leg press sledge - 15/13/11 @ 130/140/150 kilos
Single - Good Mornings 30/24/15 @ 80/90/110 kilos
Pair 3 - Squats 30/27/24 @ 80/85/100 kilos
Gorillas - 15/13/11 @ bodyweight
Pair 4 - Bridge using overhead press [b/b] - 30/27/24 @ 42 kilos
Combi press - 15/13/11 @ 65/75/85 kilos
pair 5 - Grims - 30/27/24 reps @ 18/18/20 kilos[ try getting 24 reps of these bast###s with more than 20 kilo!]
Old school flyes - 15/13/11 [ d/b's ] - 22/22/26 kilos.
Next week i am on glycergrow all week along with carnivore and gator whey and freak fix is back in use as my protein choice.

[britonarius]

Ok Monday again - the supp this week is glycergrow - a mean foul tasting bad mixing supp from controlled labs - the sort of stuff that weightlifters take. why is it important to take this foul taster in? Its a lactic inhibitor so it allows longer repping. Works as well - DOMS kick in after about 8 hours - haha!
10 kilometre run was slowish - 69 minutes as conditions were cool - and today is arms.
Proteins and gator whey remain the same - lunch is protein as well - dinners are steaks and salad - no carbs!
1st pair - tricep rope pull downs 30/27/24 reps @ 40/40/45 kilos
tricep v bar push downs - 15/13/11 reps @ 55/55/60 kilos
2nd pair - tricep overhead snake bar presses - 30/27/24 reps @ 35/40/45 kilos
skull crushers - 15/13/11 reps @ 60 kilos
single - wrist curls - 30/24/15 reps @ 50/60/90 kilos.
3rd pair - sleeping spiders - 30/27/24 reps @ 40 kilos
zottmann curls - 15/13/11 reps @ 36 kilos
4th pair - snake bar curls - 30/27/24 reps @ 50 kilos
drag curls - 15/13/11 reps @ 40 kilos

[Bronzebird]

Glad you found some Gator whey. With the electrolyte, amino acid profile it should help minimize the cramps!