Pazlog

PAz · 24 Jan 2013 at 17:52

Thursday 24/01/2013 Legs
What a depressing session. After getting my lower back nice and loose, started well and it all went to ****.

Squats
Bar x WU
60 x 10
80 x 8
100 x 10
120 x 8
130 x 2 and STOP. Back pain. My TP said form was fine.
Rested while my TP finished.

Leg Press
200 x 15
250 x 10
200 x 20

Single leg - Leg Extension / Lying Hamstring superset
Cant remember x 10 per leg
Cant remember x 10 per leg
Cant remember x 10 per leg

Really unhappy. My lower back is still really stiff again. Like I said in the mobility thread I spent 5 days in Poland shovelling a lot of snow twice a day and that's when it got sore.

Will see how MT goes tonight.

LiE · 24 Jan 2013 at 18:00

Paz try and get a video from the back and sides of your squat and post in the form thread

PAz · 24 Jan 2013 at 18:43

Will do it on Sunday.

What kind of weight?

PAz · 25 Jan 2013 at 08:22

Thursday 25/01/2013 PM MT Sparring
I went to a different class which turned out to be a kickboxing sparring class despite being advertised as "mixed stand up sparring" else. Got told off for catching kicks and throwing people to the ground.

My back is sore as **** as well now.

icecold · 25 Jan 2013 at 08:25

PAz said:
Will do it on Sunday.

What kind of weight?

heavy.

PAz · 25 Jan 2013 at 13:54

affirmative

PAz · 26 Jan 2013 at 12:44

Saturday 26/01/2013 MT Open Mat
2 hours pad work and sparring.

PAz · 27 Jan 2013 at 18:09

Sunday 27/01/2013 Chest / Tris

No squat video sorry, will grab it this week. Felt pretty beat up all over after MT yesterday.

Decline BB
WU x 20
60 x 5
80 x 5
100 x 10
100 x 10
100 x 8
100 x 4.5 lul.

Seated BB OHP
60 x 11
60 x 8
50 x 12

Incline Fly
20 x 15
20 x 15
20 x 15

Skull Crusher
50 x 8
50 x 8
50 x 5

Tricep rope thingp
Cant remember x 10 x 10 x 10

Single arm tricep pulldown
Cant remember x 10 x 10

Chest medley to finish on ISO machine/push ups
2 dropset supersets

Abs
Hanging leg raises
BW x 10
BW x 10

Side raises or whatever you call them (for the obliques

)
10, 10, 10 per side

PAz · 30 Jan 2013 at 17:30

Wednesday 30/01/2013 Legs

Squats
WU x 10
60 x 10
80 x 5
100 x 5
120 x 5
130 x 5
140 x 3

Leg Press
200 x 15
250 x 11
250 x 10

Leg Curls
Stack x 12
Moved to single leg
55 x 10
55 x 10

Single Leg Hamstring Curls
60 x 8
60 x 8
60 x 8

Calves
65 x 15
65 x 15 BURN last 3 were dodgy
65 x 11

Finisher - Defrancos KB Complex
Goblet Squat, KB Swings, Single Arm curl and press, KB squat jumps
20kg KB x 8 for each movement
20kb KB x 8 for each movement

Vid's of my squat in the form thread.

PAz · 1 Feb 2013 at 08:24

Thursday 31/01/2013 MT Sparring

Sparring class. Pretty good except i hate when punks don't bring a mouthguard, ask you to go light and then start hurling bombs at you knowing full well you cant give it back. Or at least cant give it back to the face, as he learnt

Chong Warrior · 3 Feb 2013 at 19:57

PAz said:
Really unhappy. My lower back is still really stiff again. Like I said in the mobility thread I spent 5 days in Poland shovelling a lot of snow twice a day and that's when it got sore.

I had similar problem with my lower back after shovelling tons of snow the day before.... not just me who doesn't give himself a break then eh?

PAz · 16 Feb 2013 at 20:35

Saturday 16/02/2013 - Legs

Two weeks travelling with work have meant no gym except running / skipping and some bodyweight work so was happy to start again tonight with squats. Was keen to work on those issues posted in the form thread (bum tuck mostly).

warm up / foam roller / streching

Squats
Bar x 10
Bar x 10
60 x 10
100 x 8
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Felt goood, and too light but thats fine as I need to work the form. No back pain at all.

Lying Hamstring Curl Single Leg
45 x 10
45 x 10
40 x 12, rest, 8

Leg Press
200 x 15
200 x 15

Leg Curl Single Leg
50 x 8
50 x 8
45 x 10, 40 x 8, 30 x 10

Seated Calf Raise
50 x 12
50 x 12

10 minutes stairmaster.

I'll put the deadlifts back in once I nail the squat form.

BennyC · 16 Feb 2013 at 20:46

Syla5 said:
Sounds like a good idea, it's always nice to have a little get together every now and then

Would you be interested in joining us on a possible outing to Oxford maybe as well?

I'm not far from Oxford

[inbetweeners] Friends? [/inbetweeners]

icecold · 16 Feb 2013 at 20:50

Yes!

Oxford bro down

PAz · 17 Feb 2013 at 14:42

Sunday 17/02/2013 Random

Some boxing later so me and Stu just did a few random bits today.

Seated BB OHP (straight back)
Bar x 10
Bar x 10
60 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Should've gone heavier.

BW Pull Ups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Seated delt fly / front BB raise superset
12.5 Delt fly x 10 / BB raise x 10
12.5 Delt fly x 10 / BB raise x 10
10 Delt fly x 10 / BB Raise x 9 burn++

Hammer Curls
20 x 10 per arm
20 x 10 per arm
30 x 3 per arm lulz / 17.5 x 10 per arm

Face Pulls
Stack x 12
Stack x 12
Stack x 12

The cable machines at DW are completely random. I have no idea how much weight is actually being lifted. One stacks "65" is the complete opposite to another stacks "65". There is no sticker or anything to suggest what each plate is measured in etc. So frustrating.

Chest supported Row
50 x 15
50 x 15
75 x 8

PAz · 18 Feb 2013 at 21:46

Got to go to Romania next week which means another week of messed up lifting / MT

PAz · 20 Feb 2013 at 18:54

Wednesday 20/02/2013 - Chest

Flat Bench
Decided to have a go on flat bb as decline was busy

WU with bar etc
60 x 10
80 x 5
90 x 5
100 x 8
100 x 8
100 x 6
80 x 5
60 (very wide) x 9

Cable fly
35 x 15
35 x 15
35 x 15

Incline BB
50 x 20
60 x 12
60 x 12
60 x 12

Incline DB Fly
20 x 12
20 x 12
20 x 12

Press Ups
Aim for wide x 10 (10, 6), Close x 10 (10, 6), Diamond x 10 (7, 3(lol)), Fist (fast, thai style, not full) x 10 (10, 10)

PAz · 22 Feb 2013 at 16:16

Thursday 21/02/2013 MT Striking / Sparring

Went to a striking class before my usual sparring class this week.
What a waste of time. Basically ended up just doing pad work with my mate for 1.5 hours.

Sparring was fun as usual, though the work travels are taking their toll on my conditioning.

PAz · 23 Feb 2013 at 16:18

Saturday 23/02/2013 MT Open Mat / Deadlifts (lol)

MT Open Mat for a couple hours as usual. No sparring today though just techique and pad work.

Followed by some fun in the ajoining gym...

Deadlifts
WU
60 x 10
100 x 5
100 x 1
140 x 5
180 x 3
180 x 2
180 x 1

Not bad considering I've not done them in ages.

ISO Pulldown
40 x 10
80 x 10
110 x 6
115 x 5
80 x 8

ISO Seated Row
40 x 10
40 + Stu (120kg) standing on pins (dont ask) 1 rep
80 x 5
80 x 5

Strange workout.

PAz · 5 Mar 2013 at 22:07

OK some catching up to do starting with some random sessions last week in Romania...Cant remember the days so..

w/c 25/02/2013

Day 1 - Chest

Flat Bench
WU
60 x 10
100 x 5
100 x 5
100 x 5
100 x 6
80 x 6
60 (wide) x 9

Hammer Strength Incline Press
80 x 12
80 x 12
80 x 12

Hammer Strength Decline Press
80 x 12
80 x 12
80 x 12
This was such a strange machine.

Flies
20 x 10
20 x 10

Day 2 - Legs

Squats
WU
60 x 10
100 x 8
110 x 6
120 x 5
120 x 5
120 x 5
100 x 6

Strange leg press
100 x 10
100 x 10
100 x 10
Another strange piece of equipment...must be something about Romania

Bulgarian split squats (holding kettlebell goblet squat style)
25 x 12 per leg
25 x 12 per leg
25 x 12 per leg

Leg Extension
Cant remember x 20
Cant remember x 20

Day 3 - Shoulders/Back

Seated BB Shoulder Press
WU
40 x 10
60 x 8
70 x 5
70 x 5
70 x 5
60 x 5

Side raise
10 x 10
10 x 10
10 x 10

Lat Pulldown
80 x 12
80 x 12
80 x 12

DB Row
40 x 10
40 x 10
40 x 10