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  1. #361
    Registered User TakedaShingen's Avatar
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    Originally Posted by Ccm644 View Post
    No training today

    Going to be travelling for about 6 hours or more

    Going out with the family back past where I live then all the way back tonight to then go back tomorrow with my girlfriend couple of fun days travelling
    Like I say in my log all the time...without my fam, kids, and gf, none of this would be possible. Spend the time with them...it's way more important than training. It builds the spirit : )
    "The code of Bushido is harsh and relentless."

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  2. #362
    Inner Builder Ccm644's Avatar
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    Originally Posted by TakedaShingen View Post
    Like I say in my log all the time...without my fam, kids, and gf, none of this would be possible. Spend the time with them...it's way more important than training. It builds the spirit : )
    This is very true especially as I go months without seeing family

    Phoned my friend while I was home trying to meet up, the answer I got was can we speak another time the films on pause

    I haven't spoke to him in ages but **** it!! can't be that important
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  3. #363
    Inner Builder Ccm644's Avatar
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    Cardio
    10 mile bike ride


    Flat flys 15, 12, 12
    16kg (35lbs) - 15
    18kg (40lbs) - 12, 11

    BB press 12, 10, 8, 8
    65kg (143lbs) - 12
    70kg (154lbs) - 10
    72.5kg (160lbs) - 8, 8

    Dips 3x12
    15kg (33lbs) - 11, 10, 9

    Incline flys 3x10
    16kg (35lbs) - 3x10

    Chest machine 3x12
    Setting 16 - 12, 11, 10

    Cable crossover 2x15
    15kg (33lbs) - 15
    20kg (44lbs) - 10

    45 mins my session took, in and out. Should of done abs but today I was finally travelling home should of been home on Wednesday

    Going up nicely on the weights on this chest day enjoyed the gym I attended for a week now back to riding daily and normal gym.

    My mum and dad said why I was home I should go to the doctor to be referred about my arm which I will do but I won't let them do surgery until end of year not that I even want that.
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  4. #364
    Chef Bob The Solution's Avatar
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    How severe is the arm injury and what exactly is the injury? do you think laying off the surgery or aid may cause longer term problems?
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  5. #365
    Registered User tripleh210's Avatar
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    Hey man, good luck with the doctors! Training has been lookin great!

    You loving prep so far or what?
    On the Gain Train!

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  6. #366
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    How severe is the arm injury and what exactly is the injury? do you think laying off the surgery or aid may cause longer term problems?
    The injury is a broken ulnar on my left arm, being fixed with a plate and six screws

    It does ache and gives a little pain every now and again but the main problem is the soft tissue on the scare is always expanded even when i wake up in the morning. It used to get a little bigger after training but now it is 24/7

    I did go to a orthopedic in the center of London but he couldn't tell me anything

    My arm just after waking up:



    Originally Posted by tripleh210 View Post
    Hey man, good luck with the doctors! Training has been lookin great!

    You loving prep so far or what?
    Thanks for stopping by! Hope your back gets better

    Prep is going fine, i am still eating lots and cardio is not to bad, cycling gets abit boring ha
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  7. #367
    Chef Bob The Solution's Avatar
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    Your going to try and prep through a broken arm?
    Seems insane to me man, but if you can do it more power to you. I would hate to see you make it worse than it already is and then cause longer injury
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  8. #368
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Your going to try and prep through a broken arm?
    Seems insane to me man, but if you can do it more power to you. I would hate to see you make it worse than it already is and then cause longer injury
    No it broke in June 9th, Operation June 11th

    Plaster and everything come on August 1st

    All fixed but since then soft tissue swells and comes out more and more

    Do you get me?
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  9. #369
    Chef Bob The Solution's Avatar
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    Originally Posted by Ccm644 View Post
    No it broke in June 9th, Operation June 11th

    Plaster and everything come on August 1st

    All fixed but since then soft tissue swells and comes out more and more

    Do you get me?
    if it continues to swell and swell as you state something is up, and its not getting better.. Thats just my obversavation. I have delt with a broken elbow and i know how the tissue can swell and how it can impact in the future. Be cautious.
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  10. #370
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    if it continues to swell and swell as you state something is up, and its not getting better.. Thats just my obversavation. I have delt with a broken elbow and i know how the tissue can swell and how it can impact in the future. Be cautious.
    Thanks i will defo get it checked out

    Broken bones suck
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  11. #371
    Inner Builder Ccm644's Avatar
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    Cardio
    5 mile bike ride


    Front squats 3x12
    50kg (110lbs) - 7
    64kg (141lbs) - 11, 10
    60kg (132lbs) - 10 ATG

    Wow ATG is seriously hard but feels great

    Hack squats 3x12
    70kg (154lbs) - 12
    75kg (165lbs) - 2x12

    Had my feet on weight plates and it felt a lot better for my form

    Leg Extensions 3x15 with pauses at the top
    14 - 13, 12, 12

    Leg Curls 3x15 with pause
    12 - 15,15, 15

    After being advised to take a pause these were hard and killed my legs totally

    Split squats 2x12
    14kg (31lbs) - 2x12

    Balance after the above was hard

    Sitted calve raisies 4x20
    90kg (198lbs) - 20
    95kg (209lbs) - 20, 20, 20

    Calve raises 4x20
    15 - 4x20

    Overall a good workout was sweating and it was a hard workout. I enjoyed it all. My workout was a late workout in the afternoon as girlfriend is quiet ill so stayed home

    17 weeks out
    119 days left
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  12. #372
    Inner Builder Ccm644's Avatar
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    Weight today - 150.8lbs hopefully see 140s soon
    No changes to diet or cardio yet


    Today I had warden farms strawberry jam
    Texture is different but I didn't think it tasted too bad

    I also have some pancake syrup which I can't wait to try but will try when I think I deserve it in my prep
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  13. #373
    Registered User curjo's Avatar
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    I have the walden farms pancake syrup on my oatmeal everyday, I love the stuff! Strong workout today, on the hack squats do you just have your heels on the plates or your whole foot?
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  14. #374
    Inner Builder Ccm644's Avatar
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    Originally Posted by curjo View Post
    I have the walden farms pancake syrup on my oatmeal everyday, I love the stuff! Strong workout today, on the hack squats do you just have your heels on the plates or your whole foot?
    Wow on oats I wouldn't of thought to do that

    I have the heels of my feet on the plates

    Thanks for stopping by
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  15. #375
    Inner Builder Ccm644's Avatar
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    Short session

    Cardio
    5 miles


    Military press 3x10
    47kg (104lbs) - 10
    48kg (106lbs) - 10, 8

    Side laterals 3x12
    12kg 26(lbs) - 12, 12, 12

    Rear laterals 3x10
    8kg (18lbs) - 10
    10kg (22lbs) - 10, 9

    Dumbell shrug 3x10
    42kg (93lbs) - 10, 10, 10

    Spider curl 3x10
    Right 12kg (26lbs) - 10, 10, 8
    Left 10kg (22lbs) - 10, 10, 8

    Lying DB curls 3x12
    10kg (22lbs) - 12, 10, 11

    V bar pulldown 2x12
    24kg (53lbs) - 2x10

    I missed out these exercises
    Lying DB extensions 3x10
    Skull crushers 2x10

    I dont know what happened on the exercises i tired at my normal weight then stopped before even 1 rep dropped the weight right down and still couldnt do it, i think it was me stopping myself (my mind) as it was like my arm was locked strange

    Anyway
    Come on 50kg (110lbs) military press im getting you next time!!

    Military press was good today and side laterals i did 3x12 which is the first might up it next week, curls were hard but completed them and it felt good
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  16. #376
    Inner Builder Ccm644's Avatar
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    Originally Posted by Ccm644 View Post


    Personal thoughts/comments
    1. My right foot is abut a inch infront of my left (always had this)
    2. When i do a squat to get lower it seems to be me lowering my back more than my leg (especially on low bar)
    3. I walk out to far (have been told this before)
    4. Flexibility or my body is struggling to get lower
    5. I used to do high bar then switched to low bar but today doing both i think high bar the form was better
    Bump for opinions on form
    Last edited by Ccm644; 01-07-2013 at 02:20 PM.
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  17. #377
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    I think your squat form looks fine. Good depth and I think the high bar position I that first set of 5 looked really solid.

    I think too many people get overly concerned with squat depth. The important thing in my opinion is do your legs really feel it when u r squatting. Are they doing most the work and not your low back? If so, then u are simulating the muscle like u want to.

    The exception to this would be training for strength or powerlifting contests. Then it's imperative you get deep enough so as to have a good lift. I never powerlifter but when I run programs like Sheiko, 5x5 or any other power routines where the goal is upping your 1RM, I place and adjustable bench behind me in the rack and I am sure to squat down until my butt barely touches it. This ensures I'm getting deep enough with each rep. When the weights get heavy people have a tendency to not go as deep, so this solves that problem.

    I think u r in good shape though.
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  18. #378
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    I think your squat form looks fine. Good depth and I think the high bar position I that first set of 5 looked really solid.

    I think too many people get overly concerned with squat depth. The important thing in my opinion is do your legs really feel it when u r squatting. Are they doing most the work and not your low back? If so, then u are simulating the muscle like u want to.

    The exception to this would be training for strength or powerlifting contests. Then it's imperative you get deep enough so as to have a good lift. I never powerlifter but when I run programs like Sheiko, 5x5 or any other power routines where the goal is upping your 1RM, I place and adjustable bench behind me in the rack and I am sure to squat down until my butt barely touches it. This ensures I'm getting deep enough with each rep. When the weights get heavy people have a tendency to not go as deep, so this solves that problem.

    I think u r in good shape though.
    Thank you, good to hear
    Hit some squats today, went well. I put a step so i could hit it each time and i think it well




    Squats 3x5
    60kg (132lbs) - 5, 5
    80kg (176lbs) -5, 5
    100kg (220lbs) - 5, 5, 5

    Leg press 3x8
    150kg (331lbs) - 8
    160kg (353lbs) - 8
    170kg (375lbs) - 8

    Lunges 3x5
    60kg (132lbs) - 5, 5, 5

    Straight leg deads 3x5
    100kg (220lbs) - 7
    120kg (265lbs) - 4, 4

    Standing Calve raises 5x12
    19 - 12
    20 - 5x12

    Sitting calve raisie 5x12
    110kg (243lbs) - 12
    120kg (265lbs) - 4x12

    I felt my session today was a good strong session. With the Straight leg deads my grip just went, hands were sweaty (nice)
    Squats and lunges felt good

    Tonight i did the Mandatory poses and held then for 30 seconds each

    Was alot harder than it looked
    Last edited by Ccm644; 01-07-2013 at 03:21 PM.
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  19. #379
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    Cardio
    5 mile bike ride

    HIIT
    8 intervals at 13mph
    13 mins
    1.8 miles
    154 calories


    Bench 3x5
    60kg (132lbs) - 5, 5
    80kg (172lbs) - 5
    100kg (220bs) - 5, 4, 3, 2 (Rep PR

    Row 3x5
    60kg (132lbs) - 5
    80kg (172lbs) - 5, 5, 5

    Close grip bench 3x5
    75kg (165lbs) - 5, 5
    78kg (172lbs) - 5

    DB bench 2x8
    38kg (84lbs) - 6
    36kg (79lbs) - 7

    Barbell shrugs 3x8
    100kg (220lbs) - 8, 8
    110kg (243bs) - 8

    Bb curls 3x8
    30kg (66lbs) - 8, 8

    Session took 1 Hour not including cardio.

    HIIT is always a killer but love the fact i achieved another session.

    Now for the good but bad .... I am benching 220lbs which is great and i think quiet strong i could have got more reps if i used a spotter but 220lbs is what i was squatting yesterday how crap is that. My legs seriously need to improve i would be happier with reping 3x5 265lbs at least

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  20. #380
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    Originally Posted by Ccm644 View Post
    Cardio
    5 mile bike ride

    HIIT
    8 intervals at 13mph
    13 mins
    1.8 miles
    154 calories


    Bench 3x5
    60kg (132lbs) - 5, 5
    80kg (172lbs) - 5
    100kg (220bs) - 5, 4, 3, 2 (Rep PR

    Row 3x5
    60kg (132lbs) - 5
    80kg (172lbs) - 5, 5, 5

    Close grip bench 3x5
    75kg (165lbs) - 5, 5
    78kg (172lbs) - 5

    DB bench 2x8
    38kg (84lbs) - 6
    36kg (79lbs) - 7

    Barbell shrugs 3x8
    100kg (220lbs) - 8, 8
    110kg (243bs) - 8

    Bb curls 3x8
    30kg (66lbs) - 8, 8

    Session took 1 Hour not including cardio.

    HIIT is always a killer but love the fact i achieved another session.

    Now for the good but bad .... I am benching 220lbs which is great and i think quiet strong i could have got more reps if i used a spotter but 220lbs is what i was squatting yesterday how crap is that. My legs seriously need to improve i would be happier with reping 3x5 265lbs at least

    COME ON LEGS
    Just keep going man! Everything takes time. Just keep killing workouts and following the plan and you'll build those numbers. I have my eye on 405x2 squats soon, but it's taken me quite some time and a TON of squats to get here : ) We are never happy where we are, and that is exactly why we keep pushing to be better. Keep on it man.
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  21. #381
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    Great session and great attitude! NEVER SETTLE...always pushing...keep it up!
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  22. #382
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    Patience, my man! Rome wasn't built in a day and massive legs aren't either (unfortunately...wouldn't that be nice, though?).
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  23. #383
    Chef Bob The Solution's Avatar
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    Originally Posted by red_cat View Post
    Patience, my man! Rome wasn't built in a day and massive legs aren't either (unfortunately...wouldn't that be nice, though?).
    Especially during prep!
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  24. #384
    Inner Builder Ccm644's Avatar
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    Originally Posted by TakedaShingen View Post
    Just keep going man! Everything takes time. Just keep killing workouts and following the plan and you'll build those numbers. I have my eye on 405x2 squats soon, but it's taken me quite some time and a TON of squats to get here : ) We are never happy where we are, and that is exactly why we keep pushing to be better. Keep on it man.
    That will be me at the end of 2013 tons and tons of squats

    Kill the 405x2

    Nope were never happy with were we are and sometimes what we got in life

    Originally Posted by NaturalPursuit View Post
    Great session and great attitude! NEVER SETTLE...always pushing...keep it up!
    Totally agree, push through everything

    Originally Posted by red_cat View Post
    Patience, my man! Rome wasn't built in a day and massive legs aren't either (unfortunately...wouldn't that be nice, though?).
    Made me laugh but it is true, it would be very nice but then everyone would look great.
    It amazes me that people were i train are a little taller and slimmer built but man they can squat

    Originally Posted by The Solution View Post
    Especially during prep!
    Very true

    Cardio
    5 mile cycle


    T bar rows 3x10
    65kg (143lbs) - 10
    70kg (154lbs) - 8, 9

    Bodyweight wide grip pull ups 4x10
    10, 10, 9, 9

    Deadlifts
    100kg (220lbs) - 10
    120kg (264lbs) - 6, 7

    Dumbbell rows 4x12
    Right - 38kg (84lbs) - 4x12
    Left - 34kg (75lbs) - 4x12

    Straight bar pulldown 3x12
    22kg (48lbs) - 12
    24kg (53lbs) - 12, 12
    26kg (57lbs) - 12

    Bodyweight Chin ups 4x8
    8, 8, 8, 8


    Leg raises
    18, 17, 18
    Medicine ball raise with 6kg (13lbs)
    16, 16, 17
    Plank
    1 min x 3


    Great session today, it felt good intense and hard!

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  25. #385
    Registered User TakedaShingen's Avatar
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    Originally Posted by Ccm644 View Post
    Bump for opinions on form
    Squat form looks pretty solid.

    My only critiques would be that sometimes it looks like the weight is controlling you. You must be in control of the weight at all times. This becomes very relevant when the weights get heavier. The only other thing is that it seems like sometimes you aren't keeping your weight in your heels and it looks like you're moving forward a little. Both easy fixes.

    Form looks good, and I am certainly looking forward to seeing some hefty weights out you : )
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  26. #386
    Inner Builder Ccm644's Avatar
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    Originally Posted by TakedaShingen View Post

    1.My only critiques would be that sometimes it looks like the weight is controlling you. You must be in control of the weight at all times. This becomes very relevant when the weights get heavier.

    2.The only other thing is that it seems like sometimes you aren't keeping your weight in your heels and it looks like you're moving forward a little. Both easy fixes.
    Thank you

    1. This is very true, i need to show the weight im boss but atm i am not and if you saw it, it tells me it shows

    2. Yer others have commented on this and im working on it, first big improvement was taking my shoes off
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  27. #387
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Glad you are liking Arnold's Encyclopedia. It was responsible for me getting into bodybuilding. I was fascinated by the content, even though it was quite outdated. I read the entire book twice and it opened me to a world that I didn't even know existed.

    All because a friend from college had it lying on his coffee table. Life changing moment for sure
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  28. #388
    Registered User Rypt1's Avatar
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    Man, keep up the great work in here. I'm like you when it comes to squats. In fact, my benching is just a tad stronger than my squatting right now (working hard to fix that). I think your form looks pretty decent, like Takeda said, stay in control of the weight and push through the heels. Takes lots of practice, that's for sure.
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  29. #389
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Great stuff as usual in here.

    Scary stuff with the arm! Stay safe OP

    Squat looks pretty good - we could all use form work, just stick with it and practice!
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  30. #390
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Stats: 5'5", 146 lbs
    Posts: 1,683
    Rep Power: 355
    Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000)
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    Cardio
    5 mile bike ride


    Flat flys 15, 12, 12
    16kg (35lbs) - 15
    18kg (40lbs) - 12, 10

    Incline BB press 12, 10, 8, 8
    67kg (147lbs) - 12
    73kg (1161lbs) - 10
    75kg (165lbs) - 8, 8

    Dips 3x12
    14kg (31lbs) - 12, 12, 9

    Incline flys 3x10
    16kg (35lbs) - 3x10

    Chest machine 3x12
    30kg (61lbs) - 10, 10, 11

    Cable crossover 2x15
    14kg (30lbs) - 11
    12kg (26lbs) - 15

    Cable crunches
    39kg (86lbs) - 17, 15, 14

    Great session, nice and early (well my kind of early not yours ha)
    I got a dip belt for Christmas and forgot to take it next time
    Incline press and flys are getting stronger
    ___Growing Mentally and Physically ___
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