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Healthy body. Sick mind!

Discussion in 'Fitness Journals' started by woodan, Jan 28, 2008.

  1. Foley

    Foley Well-Known Member

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    How are you finding doing the military pressing after benching?
     
  2. woodan

    woodan Active Member

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    Pretty tough. Though it felt easier tonight, perhaps as I hadn't done so many dips.
     
  3. woodan

    woodan Active Member

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    In other news, my iPhone app might finally get submitted to the app store. My new business name has been changed successfully. Now I just need to get my developer program changed by apple which is underway and I can submit it.

    I'm also currently working on a some game ideas for the iPhone. Here's a very early concept I'm working on.

     
  4. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Squat
    5x20
    5x20
    5x40
    3x60
    2x80
    10x95
    9x90
    9x85
    8x80

    Stiff Leg Deadlift
    10x90
    3x85 (lower back pain :eek:)

    Leg Extension
    10x75
    10x70
    10x65
    10x65

    Leg Curl
    10x35
    10x30
    10x25
    8x25

    DB Lunges
    10x20
    7x17.5
    6x15
    6x12.5

    Phew, brutal leg workout. I'm gonna feel that in the days to come. Seeing as I'm going for volume I figured I'd lower the weights in each set enabling me to get as many reps as possible as more reps == more volume. I had the weight spot on for the most part. The sets where I got 10, I just got 10.

    I'm gonna swap the SLDL for RDL next week. I prefer them, I've never hurt my back doing them, and I feel them in my hamstrings more. I don't know what happened with today's SLDL but I wasn't going to take any chances which is why I called it a day where I did.
     
  5. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    BB Curl
    10x30 (PR)
    10x27.5
    10x25
    7x25

    Close Grip Bench
    10x20
    10x50 (PR)
    10x50
    8x45
    10x40

    Skull Crushers
    10x32.5 (PR)
    10x30
    9x27.5
    9x25

    DB Curl
    8x17.5 (PR)
    8x15
    8x12.5
    8x12.5

    Good workout I'd say. Chances are I'd been setting PRs before this point but I know for a fact these are so might as well list it as such. I'm particularly happy with the DB curls. That's the first time I've tried the 17.5s so to get 8 was a result.

    My weight is still a consistent 89.5kg but it does look as though I may have lost a little fat. My diet's not been that great recently. Mainly due to buying lunch from crappy sandwich shops. I'm waiting until I get my program from Scivation before I go hardcore on that again. Hopefully, I'll get to start upping the cals and starting gaining properly. Who knows, 100kg by the end of the year?

    Gonna have a nice chilled out night playing Infamous tonight. Get a good night's sleep for a change and a lay in tomorrow morning. I need it.


     
  6. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Deadlift
    10x60
    5x90
    10x115 (PR)
    7x110
    7x100
    8x90
    7x90

    Lat Pulldown

    10x47.5 (PR)
    9x45
    10x40
    9x40
    7x40

    Bent Row
    8x50
    9x45
    10x40
    9x40
    7x40

    BB Shrugs
    10x85
    9x75
    10x60

    DB Shrugs
    10x30
    10x30
    10x30
    10x30
    10x30

    Crunches
    12x25
    10x25
    9x25

    I'm not sure my my bent row is so shit. When I do low rep Pendlay row I can do more than I bench. But high rep bent row and I'm a lot lower than my bench. It was lower than last week as well. But that's probably for the best I think my form was better as a result.

    Also, I can't do BB Shrugs. They just don't work for me. That's why I bailed those early and just went onto the DB Shrugs which work much better. I can't believe next weeks 3x8 is gonna feel like a break.
     
  7. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Flat BB Bench
    10x20
    10x35
    5x50
    9x65 (PR)
    8x60
    6x55
    7x50
    8x50

    Incline DB Bench
    9x22.5
    8x20
    10x17.5
    10x17.5
    9x17.5

    Decline DB Bench
    10x20
    9x20
    9x17.5
    9x15
    10x12.5

    Standing BB Press
    4x32.5
    7x25
    8x20
    7x20
    7x20

    DB Lateral Raise
    10x5
    10x5
    8x5
    7x5
    7x5

    Overall, I'm slightly disappointed with this workout. I may have set the PR on the bench but it went downhill fast from there. The rest of the benching felt so heavy. The DB benching was lighter than last week and still a struggle. I decided not to even bother with dips and opted for decline DB bench instead. That felt quite strong at first but went downhill quite quick. By this point my shoulders were already fried so those numbers are meaningless.

    Perhaps I should have had a rest day after yesterdays workout. Too late now. I'm gonna enjoy tomorrows rest, that's for sure.
     
  8. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    Squat
    5x20
    5x20
    5x40
    3x60
    2x80
    8x100
    6x95
    7x85
    5x80
    6x70

    Fucking rubbish. I've called it a day after that performance. My body is tired and beat up. I've already done 50 sets this week. The thought or another 20 after those squats was too much. I don't know if I'll follow this plan again. 4 days with 5 or 6 exercises each with 5 sets of 10 reps is too much for me. I'll carry on with the next portion of the program. The thought of more than 90 seconds rest sounds heavenly right now. I was watching the videos for the Tri Phase on BB.com and originally it went from 3-6 sets! Crazy bastards.

    After I'm done with this program I actually think I'm just gonna try and standard 3 day a week program (chest+tris, back+bis, legs) with 3x8-12.
     
  9. Foley

    Foley Well-Known Member

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    Can't hack it eh? LoL. I hated 5 set week too.
     
  10. woodan

    woodan Active Member

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    I don't think I can. Especially as you start the week with 5 sets of deadlifts. My body just wants a break. Next week is hardly easy either, that's another 3x8, urgh... They say the 12 week version is easy? I think I'd prefer the 9 week version.
     
  11. Foley

    Foley Well-Known Member

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    That 3x8 is same weight for all 3 sets, and u get 3 minutes rest, which feels like an eternity after doing 90 seconds for 4 weeks. :D
     
  12. woodan

    woodan Active Member

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    Are you meant to be able to get all the reps each set? Seeing as it does say use your 8RM. After one set using my 8RM I doubt I'll get that many on subsequent sets.
     
  13. Foley

    Foley Well-Known Member

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    That confused me. I aim to get 8 on each set. Set one should have a couple left in the tank, set 2 is doable, with maybe 1 more and set 3 should be just doable. Sometimes I fail on rep 5 of set 3.
     
  14. woodan

    woodan Active Member

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    Having a couple left in the tank would surely be your 10RM though.. I don't get it. I've not heard back from Scivation either. It been more than 2 weeks now. I think I'll just improvise. It's not gonna make that much difference.
     
  15. Foley

    Foley Well-Known Member

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    Give it a couple of day, then send an email to check whether it sent ok. I read over on bb.com that they did have issues with some email clients.
     
  16. woodan

    woodan Active Member

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    They definitely got it. They sent a confirmation. I've just heard nothing since. I've check my spam folders and nothing there either. I'm not overly bothered.
     
  17. woodan

    woodan Active Member

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    All weight in kilograms [<sets> x] <reps> x <kg> (90 seconds rest between sets, 180 seconds between exercises)

    BB Curl
    10x32.5 (PR)
    8x30
    8x27.5
    7x25
    9x22.5

    Close Grip Bench
    10x22.5
    10x55 (PR)
    10x50
    8x50
    8x45
    8x40

    Skull Crushers
    9x35 (PR)
    7x32.5
    8x30
    8x27.5
    8x27.5

    DB Curl
    10x15
    9x12.5
    7x12.5
    10x10
    8x10

    I somehow keep managing to eek out PRs on my first set. It's a shame the subsequent sets go to shit. That's not strictly true. Today I did better on some, but not others. I'm glad this 5 set week is over. To be honest I'm not much looking forward to more 4 day workout weeks though. I'd rather go back to 3 days a week. I'll see how it goes.
     
  18. Foley

    Foley Well-Known Member

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    The whole point of phase 1 is to increase the volume. So say if you did 100x10, 100x10 week 1. You have lifted 2000kg. Next week you need to increase on the 2000. And again the next week etc.
     
  19. woodan

    woodan Active Member

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    Adding the the extra set should do that regardless of the weight shouldn't it. It's reps that pile on the volume. I might workout the volume I've lifted and post it later.
     
  20. woodan

    woodan Active Member

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    I might try these at some point. I think I'd need a smaller girl though.

     

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