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01-03-2013, 05:28 AM #361
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01-04-2013, 04:08 PM #362
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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01-04-2013, 04:09 PM #363
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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.___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-04-2013, 05:37 PM #364
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01-04-2013, 06:33 PM #365
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01-05-2013, 05:10 AM #366
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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:
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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-05-2013, 07:41 AM #367
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01-05-2013, 07:44 AM #368
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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01-05-2013, 07:48 AM #369
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01-05-2013, 07:50 AM #370
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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01-05-2013, 10:43 AM #371
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-05-2013, 02:27 PM #372
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-05-2013, 02:37 PM #373
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01-05-2013, 02:42 PM #374
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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01-06-2013, 10:39 AM #375
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-06-2013, 11:11 AM #376
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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01-06-2013, 11:24 AM #377
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
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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01-07-2013, 02:18 PM #378
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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 lookedLast edited by Ccm644; 01-07-2013 at 03:21 PM.
___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-08-2013, 09:30 AM #379
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-08-2013, 10:27 AM #380
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.
"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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01-09-2013, 05:27 AM #381
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01-09-2013, 06:14 AM #382
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01-09-2013, 07:54 AM #383
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01-09-2013, 01:42 PM #384
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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
Totally agree, push through everything
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
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!
I am reading Arnold building book, first book that i have really really enjoyed were i want to read it not were i have to read. What a great book so far!!
New Macros
213p / 267c / 79f - 2631___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-09-2013, 02:45 PM #385
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 : )"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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01-09-2013, 02:52 PM #386
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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01-09-2013, 04:23 PM #387
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
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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01-10-2013, 06:54 AM #388
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 728
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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01-10-2013, 07:58 AM #389
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21711
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!★★★ RSP Nutrition Lead Representative ★★★
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01-10-2013, 01:44 PM #390
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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 ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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