85kg - my mini cut is starting to show.
10x3x87.5kg Front Squat - got tough towards the end, had to increase rest periods
Jumpset for 10x3:
- Weighted dips - 21kg - suprisingly easy
- Face pull with green band
Some scapular retractions
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04-22-2010, 04:13 AM #31
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04-23-2010, 06:39 AM #32
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04-23-2010, 07:45 AM #33
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04-23-2010, 08:02 AM #34
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04-24-2010, 05:45 AM #35
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04-24-2010, 11:01 AM #36
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,117
- Rep Power: 225301
Yeah I use a timer and keep it in my home gym, it helps a lot, depending on the exercise I'll rest 30-60 seconds between sets. For squats and deads after about 5 sets it get pretty hard for me. Looks like you found that link ok but here's a diff one just incase, http://www.chaosandpain.com/content/average-broz
And glad to see you making PR's SuffolkJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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04-26-2010, 04:12 AM #37
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
You are looking good BTW mate
Weight 85.3kg - upping the calories again...
Box squat: 10 x 3 x 115kg - good workout at this weight. Will try 117.5 next time
Jumpset:
4 x 8 x 13kg Dumbell flyes. I hoped this would isolate my pecs without hitting my strained delts - but it wasn't very good
4 x 5 x Red band - ab roller from feet
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04-26-2010, 10:56 AM #38
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,117
- Rep Power: 225301
Thanks bro, C&P has really worked well for me. Get that shoulder better, this might help, http://forum.bodybuilding.com/showth...hp?t=123273471 I don't really like Tmuscle.com but there's some good shoulder exercises in there. I need to start doing some of this stuff too.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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04-27-2010, 03:58 AM #39
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
I checked that article - it was interesting and scary how many problems there can be
I will read it again periodically but the best thing I took from it this time is that pectoral stretch is very important to me - and doing it with forearms at 90 degrees to body is not very effective - raising them 45 degrees from the horizontal REALLY improves the stretch.
Weight 85.2kg
Jumpset:
Barbell Row 10x3x90
Band Pushdown 10x4xG+P
Light DB Presses with 13kg DBs: 20,15,12 - feel da pump man
Feels good - I think I will try heavier presses but with restricted ROM like pin press or floor press for chest. I'll just gradually increase the weight with DB press and not let elbow below deltsLast edited by SuffolkPunch; 04-27-2010 at 04:01 AM.
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04-28-2010, 04:31 AM #40
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04-29-2010, 04:07 AM #41
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04-30-2010, 12:32 AM #42
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
I think I have worked out that in addition to my strained front delt, I have a problem with the supraspinatus too...
http://forum.bodybuilding.com/showth...#post483926251
Going to hopefully put together a rehab plan of attack. My light DB overhead presses will not help because the muscle is not used in that ROM - just the delts.
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04-30-2010, 04:14 AM #43
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04-30-2010, 04:20 AM #44
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05-01-2010, 04:39 AM #45
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
Heh no but I'm determined to beat it... in a few weeks time maybe
85.7kg
Weighted chins: 10 x 3 x 20kg -- this is improving steadily - pleased. Last time I tested a 1RM it was 30kg.
Jumpset:
4 x 12 x 15.5kg DB press - shoulder no problem with this
4 x 10 x Green band face pull
Tried doing upright rows with green and plain band but shoulder says no
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05-02-2010, 04:12 AM #46
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
85.8kg - had a BBQ last night
Jumpset:
10 x 3 x 80kg Good Morning. Still feels light
10 x 4 x 20.5kg fat grip DB curl
Cuban rotations with EZ bar 12kg: 15, 12, 12
Shoulder is starting to feel better. I am also doing high rep rehab exercises in the morning such as front raises and lying L-flys. Still not going to risk deadlifts, BTNPP or dips yet though. Pin press and DB press feel good. Will gradually increase the weight and decrease reps.
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05-04-2010, 04:08 AM #47
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
Day off yesterday. My first month of C+P has ended. I have worked out 23 times and gained no weight overall (had a 1 week mini cut in the middle) but I have gotten stronger in a variety of exercises, notably:
- chins
- squats
- dips (until I suspended these because of my shoulder
All in all it's good stuff and I am looking forward to my next month
85.8
Box Squat 10x3x117.5 - getting tough, need to eat more...
Pin Press 3x12x50 - Quite difficult to get all these reps.
Scapula retractions 3x15xBW
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05-04-2010, 11:13 AM #48
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,117
- Rep Power: 225301
Glad to hear you made strength gains and you'll be sticking with it I have found my sweet spot in this program after about 5 months of doing it. I use a little lower volume then Jamie and about the same frequency, I just stick to a handful of the same exercises and I make sure that I eat a LOT. I also noticed I don't do as many light days as I used to and replace that with one extra heavy day a week. As long as I do that I keep making PR's little by little. I used to only get stretch marks on my legs but now my upper body is finally growing fast and I am getting some under my armpits
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-05-2010, 04:06 AM #49
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
Thanks D - I need to follow your eating example... Today I bought 8x massive chicken wings (I swear that shop has mutant chickens). They are in the oven now dowsed in jerk seasoning.
85.4kg - wat?
10x3x92.5kg BB row - can carry on adding weight to this...
10x4xRed band Ab Wheel - will try singles from feet with the smallest band next time
DB Press: 18kg 11,11,10,10 - felt good. If anything, my shoulder pulled more on the rows...Last edited by SuffolkPunch; 05-05-2010 at 04:09 AM.
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05-05-2010, 11:28 AM #50
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,117
- Rep Power: 225301
Jerk seasoning huh? I'll have to check that out, got any other good seasonings? I use onion powder, garlic powder, pepper and cayenne pepper. I try and stay away from adding salt because I figure I get enough of it already. We have a store called Trader Joe's in the US that has great prices, I can get a big bag of chicken breasts for $7 and that equals out to about 2 full oven loads of chicken which lasts me about 3 days. I also have been getting their pre made buffalo burger patties which taste good and are loaded with protein. For carbs I eat a lot of whole grain bread and pasta, I can't gain any mass/strength unless I have plenty of carbs.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-05-2010, 02:09 PM #51
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17377
"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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05-06-2010, 04:07 AM #52
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
Haha welcome. The floor already has some holes in it... Just for that I am going to max out my back squat on Saturday...
Weight 84.9 - wat??
I am deadlifting again! My shoulder is not 100% better but I can relax it down now so there is no discomfort with a heavy bar hanging from my arms:
Deadlift 10 x 1 x 152.5kg
Band Pushdown 6x4 then 4x5 with Green+Plain bands
EZ bar Cubans 3x15x12kg
By the way, there is a possible new technique for shoulder (or any tendon problem) rehab as discussed here:
http://forum.bodybuilding.com/showth...hp?t=123911711
I'm going to experiment with slow eccentrics in things like dip, pushup and lateral raisesLast edited by SuffolkPunch; 05-06-2010 at 04:09 AM.
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05-08-2010, 04:42 AM #53
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
As promised... my abs were sore but I felt good otherwise...
Weight: 86.1kg
Back Squat PR attempt
Previous attempt: Jan 2010 - 125kg @ 86kg BW
1 x 130kg - bar moved at nice steady speed
Normally I work in kg but...
1 x 300lbs (136kg) - got it! 300lbs at last
Finisher: 13 x 100kg just to make me sweat
Pin Press – 2x10x52.5 -- started to hurt my shoulder, abandoned last set
Face pull 3x10xG
DB bench 15x18kg - this feels better than using the bar.Last edited by SuffolkPunch; 05-08-2010 at 06:26 AM.
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05-08-2010, 05:13 AM #54
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17377
well done mate!
Next stop is 3 plates. You'll get that easy now"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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05-08-2010, 10:39 AM #55
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,117
- Rep Power: 225301
Nice PR man, looks like you're getting some good strength gains. 300lbs is the most I have tried for back squats also, I got it, but with bad form, my upper body was too far forward imo, so I have to work on that.
Been doing a little more cardio lately to up my endurance, just got a jump rope and I highly recommend getting one, they are really cheap and my new fav form of cardio, dunno why I never used one before.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-08-2010, 11:37 AM #56
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
Thanks guys. I don't know what my form was like but it should have been deep enough because when I started box squatting, the box was set to parallel but it 'felt' like it was actually too high.
I might look at the skipping rope idea, especially as I can't seem to do power clean, bear, bodyweight dips, clean and jerk etc.
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05-09-2010, 06:13 AM #57
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
86.3kg - looking better
Behind Neck Push Press 10x3x60 -- I have brought this back (and added 2.5kg since last time). Feels good, if anything it stretches my frontal delts and should help my shoulder
Weighted Chins 10x3x21.25 -- this just keeps going up. I am not used to this kind of progression
EZ bar cuban rotations: 3x15x12.5kg
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05-10-2010, 04:11 AM #58
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05-11-2010, 04:47 AM #59
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
Weight 86kg
Front Squat 8x3x90 - suffering form problems so didn't make the usual 10. Next time...
DB Bench press 20.5: 15,10,10 - feels better than the barbell, I'll stick with these...
I went to see the doctor today and he has referred me to a physio about my rotator cuff... I might look at foam rolling, I think my front delts are way too tight and there is old damage in my neck and traps and chest.
In the meantime, my chicken wings are ready!
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05-11-2010, 05:03 AM #60
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