Gym achievements

Chong Warrior said:
How about clean from floor into front squat into push press into overhead squat, lower bar to floor, rinse and repeat?

I feel dizzy just thinking about it! :eek: :D
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I need to get me lady to join here, She'd love some of you lot :p


^^ thats terrible, looks like He's doing some damage to his back in that deadlift!
 
Chong Warrior said:
How about clean from floor into front squat into push press into overhead squat, lower bar to floor, rinse and repeat?

I feel dizzy just thinking about it! :eek: :D
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For a CV session i used to do....

Clean, Front Squat, Press, Back Squat Press, Lower. Repeat

Ughh... that used to HURT!!!
 
Alternating grip here - I'm under the impression thats the norm? I swap what hand is under each time though to mix it up a little.
 
hittman said:
how do you guys deadlift with regards to your grip? I grip it with my palms forward if that makes sense. that is correct rite?

Can't tell from this link: http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
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I've only just started as I said above but that looks like overhand I think, i.e. knuckles out, palms facing towards the body. That is what I tried this week but maybe if/when I up the weights I'll go for a mixed grip as a way of trying to control heavier weights. :)
 
SK07 said:
You think thats funny, check this one:

http://www.youtube.com/watch?v=lSvaUTOTdc4

LOL @ his face when he is trying to deadlift and the hammer curls I burst a funny fuse, I'd actually pay to watch someone do that in my gym so I could laugh till I cried.
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Oh my god I'd actually chuck him out of my gym :/ Seriously there's no need for being such a dumbass.

SK07 said:
http://youtube.com/watch?v=dLsmyYs9KAI

None of you compare to this hardcore heavyweight, this is mr olympia 2008.
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Stupid kids.


Though they are funny if if a little :eek:


As for deadlifts, alternating grip all the time.
 
I only use alternating grip for the heaviest sets on deadlift now. All my warmup sets tend to be palms facing me as it helps to strenghten my grip.
 
Targets before Christmas break

Bench: 80KG+
Squat: 100KG+
Deadlift: 100KG+

Current PBs

Bench: 5 x 73KG
Squat: 5 x 88KG
Deadlift: 5 x 90KG

Lifting Plan

Week 1
Bench: 5 x 73KG
Squat: 5 x 88KG
Deadlift: 5 x 90KG

Week 2
Bench: 5 x 75KG
Squat 5 x 90KG
Deadlift: 5 x 92.5KG

Week 3
Bench: 5 x 77KG
Squat: 5 x 95KG
Deadlift: 5 x 95KG

Week 4
Bench: 5 x 80KG
Squat: 5 x 100KG
Deadlift: 5 x 100KG

Bodyweight is around 63KG.

The bench will be most difficult and the one which I’m most wary about not making. My back feels a little funny today, I think it’s the front squats on Saturday, I’m going to drop them for now and possibly replace them with lunges.

I’m going to gently see how my back feels today (it’s back and biceps), if it in any way feels nasty I’ll stop the deadlifts straight away.

I feel I could probably hit the squat and deadlift PB right now if I went into it fresh. I usually attempt a PB on the last or second to last working set which means I’m already pretty fatigued by then.
 
I still haven't managed my 200kg deadlift... but I'll get there.

My knees are back to full strength and a 160kg squat was achieved with minimal wobble :p

Managed to get myself a full 6 reps @ 90kg on incline bench which I'm happy with.

I need to start cutting more, but I can't help but lift heavy weights! :o Still... been doing a lot more aerobic work the past couple of weeks - my fitness levels are pretty damned good at the moment. \o/

As I said in another thread I'll probably be taking up rugby again (well give it a go anyway), so I'm quite happy to have a bit of padding. :p I'm steady at 14st11 which will probably go up a little when I start playing but for my height that's a pretty solid weight. :) I don't want to compromise my speed too much, but I've never been the wirey type.

So how have we done over the past month?
 
Well for my update im not exactly increasing lifts greatly, alough im still focussing on weights im still dropping in body fat. Currently down to 13% now from 26% around 4-5 months ago. Hoping to drop another 3-5% then focus on mainly lifting 5 days a week + 1 day for running just to maintain body fat as best as I can.
 
i think there must be something wrong with the measuring system that you are using, i cannot believe that you have lost that much bodyfat in such a small period of time.
i dont want to take away from your achievement,as it is a great achievement, but its likely that your starting figure is way out.
 
for me - doing this HST is great but will need to start it again in Jan i think, struggling to get to the gym atm with all the work that is needed before change freeze kicks in.

my most impressive gain imo is incline db press - now at 2x15@35kg (superset with 80kg BORs) :]
 
Morba said:
i think there must be something wrong with the measuring system that you are using, i cannot believe that you have lost that much bodyfat in such a small period of time.
i dont want to take away from your achievement,as it is a great achievement, but its likely that your starting figure is way out.
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M8, I thought the same but I checked it every single day for a week and it came off roughly the same, somtimes 13.6, 13.7, 13.3, then 13.1 twice. It's not 1000000% accurate but it's close enough, im also pretty confident in it due to the mirror. My stomach is basically flat and I can see the outline of my abs including the adominus belt (sp?). So I must be in that range somewhere.

I've really been stuck at it 100% I haven't stopped, I haven't eaten junk food in 6 months. I have stuck to my diet, took a lot of protein in, trained 6 days per week, 3 days of cardio (running), 3 days of lifting and sometimes 30 mins of low int cardio afterwards but I've kind of taken that off as I've spent that time doing my abs now.

My goal after I get lower in body fat is to then add 5 days of weight training with 1 day of cardio just so I can focus on building up those lagging parts.
 
SK07 said:
M8, I thought the same but I checked it every single day for a week and it came off roughly the same, somtimes 13.6, 13.7, 13.3, then 13.1 twice. It's not 1000000% accurate but it's close enough, im also pretty confident in it due to the mirror. My stomach is basically flat and I can see the outline of my abs including the adominus belt (sp?). So I must be in that range somewhere.

I've really been stuck at it 100% I haven't stopped, I haven't eaten junk food in 6 months. I have stuck to my diet, took a lot of protein in, trained 6 days per week, 3 days of cardio (running), 3 days of lifting and sometimes 30 mins of low int cardio afterwards but I've kind of taken that off as I've spent that time doing my abs now.

My goal after I get lower in body fat is to then add 5 days of weight training with 1 day of cardio just so I can focus on building up those lagging parts.
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its more the starting bf% that im concerned about, rather than the current.
 
Morba said:
its more the starting bf% that im concerned about, rather than the current.
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My starting? uhm well honestly after the first month thats when I used it as when I started I didn't have a clue about all that stuff or even knew the gym had it, but when I first measured it was about 26%.

Also to add most of my my body fat has been lost in the last 2 months. When I started it dropped very slowly, but now it slips off like mad, imo the treadmill running has given the big boost but also my diet is always getting better :).
 
Well I've put on about 5lbs, and not really affected my bodyfat (actually it's gone down by 1%!!!!!! woooohoooo) so I'm really happy with that. My strength is really improving lots as well as a much much better technique on bigger core exercises. Deadlifts I'm edging close and closer to 200kg, 190kg now achieved relatively easily (I actually managed 3 reps with good technique).

Chest I'm now pushing up 120kg again for about 3 reps.

Incline, still stuck around 95kg, but that's not my 1 rm it's about 5 reps.

I've been doing a few more isolation exercises, triceps, biceps and shoulders, triceps are a little bit weak, 90kg close grip bench, 50kg skull crushers, biceps, 60kg w-bar preacher curls, and 25kg concentration curls for about 8 reps each, shoulders military press of around 90kg, arnies around 22.5kg, front and side raises 15kg.


I'm lacking in vascularity but I just don't have that sort of skin/body, unless I get VERY lean which I can't be bothered with, I'm quite happy with defined mass though which is what I've got. I could probably shave off another 1% but that'll take a lot of work and I'm more after defined mass rather than being overly vascular. My skin isn't "thin" either so even when I was about 11% lean I still had minimal vascularity. So my definition is good enough for me, I've bulked up enough, I may try and put on another 6lbs but over a year not in short term. I'm going to keep pushing myself for strength building, but do more "light" weeks and try and trim away a bit of the BF hitting the carido a bit more. I'm 15st 2lbs and don't want to lose that really.

Chest is up to 45", Biceps just shy of 17", waist just under 34", thighs around 26.5", neck 18", I know this as I've just had a suit measured! ;) :D I'd like to work on my traps a bit more but combined with all the compound exercises I'm doing they'll come along I'm sure.

I'm chuffed with my progress and that's over 6-8 months really coming from being just under 14st. No stretch marks either!
 
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Didn't hit all of the targets I posted above, but I wasn't paticularly confident I would get the 5x80KG on the bench. I did manage 5x75KG, but only 2x80KG.

Hit the deadlift and squat targets though, pulled 3x115KG before Christmas which is nearly twice my bodyweigh which I was really happy with.
 
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