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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. macdiver

    macdiver Well-Known Member
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    Nice workouts. I have to remember to multiply your numbers by 2.2 so your sumo were approx 290 pounds or the last set. :bb:
     
  2. gazareth

    gazareth Senior Member

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    Saturday 1st April

    A1 Back squat 5RM over 5 sets, no belt
    5 x 60kg
    5 x 80
    5 x 100
    5 x 120 - last rep a grinder. L shoulder pain
    5 x 110

    A2 DB pull over
    12 x 15kg
    12 x 15
    12 x 15
    Shoulder pain at full extension - 12 x 15 shorter ROM, focus on stopping external rotation at end ROM
    12 x 15


    B1 DB step ups 4 x 8/8
    8/8 x 10s
    8/8 x 10s
    8/8 x 10s
    8/8 x 10s
    Grip limiting factor

    B2 BB row, supinated grip, 4 x 12
    12 x 40kg
    12 x 40
    12 x 45
    12 x 45
    Low back a bit sore - pump maybe?

    C "Conditioning Bastard", 3 rounds
    10 tire flips
    10 med ball slams per side
    6 DB snatches per side with 15kg
    10 cals on assault bike
    3:45
    4:05
    4:35
    Sub 1 min on all rounds of assault bike
     
  3. gazareth

    gazareth Senior Member

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    Monday 3rd April

    A1 Bulgarian split squat
    1 x 8/leg x 40kg
    2 x 8/leg x 50kg
    Something went "ping" in my left hip flexor/quad during the second set while loading the right leg. Felt very stiff and a little painful at the time when fully stretched, but I don't think I've done any serious damage. I had to cut the ROM on that side for the last set and a half.

    A2 Renegade row
    2 x 10/side x 10kg
    1 x 10/side x 12.5kg

    A3 Prowler push
    3 x 20m x 100kg


    B1 Bench press
    Chest to failure, 2BP to failure, 1BP to failure
    2 x 60kg - not sure of reps, but improved on last time

    B2 DB row
    2 x 12/side x 15kg

    B3 Assault bike
    2 x 10 calories
    Under 50 secs both sets


    Getting stronger & fitter - feeling the progress every session :tucool:
     
  4. gazareth

    gazareth Senior Member

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    Thursday 6th April 2017

    A1 Sumo 4x5x130kg
    Warm ups
    5 x 60kg
    Belt on
    3 x 100
    Work sets:
    5 x 130
    5 x 130
    5 x 130 Rage Against The Machine-assisted
    5 x 130 Nickelback-impaired (surely worth an extra 20-40kg?)

    A2 WG lat pull down 4x15
    15 x 6 plates
    15 x 6 plates
    15 x 6 plates
    15 x 6 plates


    B1 Hack squat 4x8
    Done instead of reverse lunges
    8 x 60kg
    8 x 80
    8 x 90
    8 x 90
    All slow & deep

    B2 Incline DB press 4x12
    12 x 17.5s
    12 x 17.5s
    12 x 17.5s
    12 x 17.5s
    Aim for 20s next week


    C1 Back extensions 3x10
    10 x BWT
    10 x BWT
    10 x BWT

    C2 Sliders 3x3 lengths
    3 x 20m
    3 x 20m
    3 x 20m


    I had to sub hack squats for reverse lunges as my left hip is still pretty sore (pretty sure I have a low grade tear). Nothing else hurt. Sliders are horrible.

    I think I forgot to mention - I have joined the more-expensive-but-awesome gym. I'm loving it so far.

    --

    I've recently got into the weird and wonderful hobby of Mechnical Keyboard Enthusiasm! It's a money sink but you can end up with some fantastic custom keyboards. Here's my current daily driver (I have two more keyboards on the way, plus custom keycaps to go...):

    [​IMG]
    Filco Majestouch 2 in UK-ISO layout with GMK Carbon keycaps


    I'm mainly posting as I realised while typing my last update that the GMK Hydro set is essentially a JSF-themed set. I'm slightly surprised that someone with @John Stone 's approach to hobbies and slavish dedication to getting the perfect desk set-up has not discovered the wonderful world of mechanicals yet :)

    [​IMG]
     
  5. macdiver

    macdiver Well-Known Member
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    Humm,. Are most keyboards not mechanical?
     
  6. gazareth

    gazareth Senior Member

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    No. Most consumer keyboards are so-called "rubber domes" - layers of silicon membranes where the rubber dome-shaped switch activates the circuit when you press a key. Mechanicals have one switch per key (separate from the keycap); when you press down the key, the switch actuates and this then completes the circuit. Mechs in general give a much more satisfying typing experience (usually including much more tactile feedback), and there are many different types of switch you can get on a board (and that you can buy separately and install yourself if you feel confident with a soldering iron!) so it's possible to find the switch that is "just right" for you.
     
  7. gazareth

    gazareth Senior Member

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    Saturday 8th April

    A1 Unbelted BSQ 5RM over 5 sets

    5 x 60kg
    5 x 80
    5 x 100
    5 x 110
    5 x 125

    A2 DB pullover
    12 x 17.5kg
    12 x 17.5
    12 x 17.5
    12 x 17.5
    12 x 17.5


    B1 DB step up 4x8/8
    8/8 x 12.5s
    8/8 x 12.5s
    8/8 x 12.5s - holy grip failure batman
    8/8 x 10s - a bit too easy

    B2 BB row supinated grip 4x12
    12 x 45kg
    12 x 45, split stance (right foot forward)
    12 x 45, split stance (left foot forward)
    12 x 45
    Low back pump


    C1 Conditioning Bastard, 3 rounds for time
    10 tire flips
    10/10 med ball slams
    6/6 DB snatches
    10 cals assault bike
    To beat: 3:45, 4:05, 4:35
    3:20
    3:55
    4:00
    Noice

    --

    Monday 10th April

    A1 Unbelted pause squat

    3 second pause at bottom
    Warm-ups:
    8 x bar
    4 x 50kg
    Work sets:
    4 x 80kg
    4 x 90
    4 x 95
    4 x 100

    A2 DB floor press
    8 x 22.5kg DBs
    8 x 25s
    8 x 25s
    8 x 25s


    B1 Single leg RDL
    8/leg x 20kg (bar only)
    8/leg x 20
    8/leg x 20

    B2 DB clean & jerk
    15 x 3kg DBs
    15 x 3s
    15 x 3s


    C Conditioning circuit, 2 rounds
    250m row
    10 low box jumps
    15 KB swings
    2:40
    2:26
     
  8. gazareth

    gazareth Senior Member

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    Weds 12th April

    A1 Sumo DL 4x5x135-140kg
    Warm up
    5 x 60kg
    Belt on
    3 x 100
    Work sets
    5 x 140
    5 x 140
    5 x 140
    5 x 140

    A2 WG lat pull down 4x15
    15 x 6 plates
    15 x 6 + mini plate
    15 x 6 + mini plate
    15 x 6 + mini plate


    B1 Hack squat
    8 x 80kg - harder than last week, squats on Monday + heavier deadlifts?
    8 x 80
    8 x 80
    8 x 80

    B2 Inc DB press
    12 x 20s
    12 x 20s
    12 x 20s
    12 x 20s


    C1 Back extensions 3x10
    10 x BWT
    10 x 5kg
    10 x 5

    C2 Sliders 3x3 lengths
    3 lengths - wrist pain
    3 lengths
    3 lengths
     
  9. gazareth

    gazareth Senior Member

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    Friday 14th April

    A1 BSQ 3x5x125kg
    5 x 60kg
    3 x 100
    5 x 125 - only just
    5 x 115
    5 x x 115

    A2 DB pullover
    12 x 20kg
    12 x 20
    12 x 20
    12 x 20
    12 x 20


    B1 DB step up 4x8/8
    8/8 x 15s (normal grip DBs today)
    8/8 x 15s
    8/8 x 15s
    8/8 x 15s

    B2 Supinated grip BB row 4x12
    10 x 50kg
    10 x 50
    10 x 50
    10 x 50


    C Conditioning circuit
    10 tire flips
    10/10 med ball slams
    6/6 DB snatches 15kg
    10 cals assault bike
    3 rounds for time with 3 mins rest:
    3:20
    3:35
    3:30
     
  10. M@

    M@ Monster Maker 2017
    Platinum Member

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    I love my Razer Black Widow! :spaz: *












    * This is actually a troll post for mechanical keyboard enthusiasts. Kind of like bragging about your Porsche Boxter to someone who just re-assembled a 2001 Porsche 911 (996) to factory condition. Although I do like my keyboard. Sneh heh heh.
     
    gazareth likes this.
  11. gazareth

    gazareth Senior Member

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    Har har. To be fair if you stick with that, you're less likely to fall down the money rabbit-hole that is the world of MKs. WHERE IS ALL MY MONEY?!

    --

    We went away to the Lake District last week, so I didn't do any lifting. Diet was poor all week (though it could have been worse). Sweet things, bread, alcohol, lots of fried breakfasts... I haven't dared weigh myself. Off-setting the bad was the fact that we walked almost 30 miles across the week, so hopefully I burned through quite a few of the calories I took on board.

    So today was my first day back in the gym. I'll be training Wednesday as well, then I'm on rugby tour for a long weekend. Normal service resumes next week.


    Monday 24th April


    A1 Unbelted paused back squat

    Warm-ups then
    4 x 4 x 100kg

    A2 DB floor press
    1 x 8 x 22.5kg
    3 x 8 x 30kg


    B1 1-leg BB RDL
    3 x 8/leg x 20kg (bar only)

    B2 DB clean & press
    3 x 12 x 3kg


    C Conditioning circuit
    250m concept2 row
    10 x low box jumps
    15 x 20kg KB swings
    3 rounds - all around 2:25 ish
     

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