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Old 05-28-2013, 11:41 PM   #11
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Thanks Lee, Hunter, BtB.
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Old 05-29-2013, 12:13 AM   #12
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Ooh look, a new journal. Nice start and I'll be checking in now that I've found the log.
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Old 05-29-2013, 01:09 AM   #13
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Hey hey, good work!
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Old 05-30-2013, 02:49 AM   #14
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Thanks, Off Road and Elite.


c1w1d3

Main: Bench Press* 62.5kg x 5, 72.5kg x 5, 82.5kg x 7 (ss w/ pullups & chins)
Carry-over: Incline Press** 37.5kg x 20, 45kg x 20, 52.5kg x 15 ("")
Lats: Ghetto V-Bar Row*** 70kg 3x20
Upper Back: Power Shrug**** 140kg 3x10
Triceps: Cable Pushdown 70lbs 3x15
Biceps: Incline Curl 2x30lb DBs 3x12



Notes:

* Still have sore triceps from Monday! WTF?! So this made benching a whole lot of fun. Not. Hence only 7 reps for "repping out". Meh.
** On the other hand, incline press felt far too easy - I think I've set the "working 1RM" way too low, so I'll adjust that. I wasn't pushing it at all to do 20s and 15, and it's meant to be 10s...
*** Like a T-Bar, sticking a barbell in a corner, but with a V-bar handle. Er. Just for variation (from BB rows).
**** First time doing shrugs, let alone the power kind. Interesting. I'll get used to them in time, no doubt.


And of course, pushdowns were murder, so I took it easy there. Incline curls are surprisingly difficult as well, for high reps - it's the huge ROM that they have, I guess; that stretch thing. Feel good, in a masochistic sorta way.
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Old 05-30-2013, 03:22 AM   #15
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great work dray.

the combination ohp and cgb worked the tris hard.
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Old 05-30-2013, 03:25 AM   #16
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Great workout Dray! Beat your tris silly and still sore , good job! Power shrugs are great, love em! Keep up the strong training!!!
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Old 05-30-2013, 06:17 AM   #17
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Thanks, Lee and Hunter.


Quote:
Originally Posted by leefarley View Post
the combination ohp and cgb worked the tris hard.
Those things (the top OHP set felt heavy too) *and* some dumbbell tricep extensions just for good measure. They were very taxing.

Has to be that isolation work. Not very used to it in general, even now. Started off with Starting Strength, and my tendency has been, until very recently, to rely on compounds exclusively, or almost anyway.


Also, while I'm posting again, just thought I'd muse on where I came from, and where I'm at now, a bit more than a year later (free weights-wise).

Some of those memes you see, with tall, weak and extremely scrawny/skinnyfat guys posing in them? Yeah, I used to look a bit like that. "Ectomorph" is right, haha.

When I got around to hitting the gym (for the first time in my life!) I couldn't even do a single chinup. Benching 30 or 40 kilos (can't remember which) was seriously hard work. Dips were out of the question. Squats and deadlifts (and almost everything else) scared the bejeezus out of me. And so on.

And here I am. Just so glad my life took the turn it did, not so long ago. And that I've persevered, and will do so for as long as I'm able.

Right, that's enough rambling, back-patting and all that crap.
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Old 05-30-2013, 08:05 AM   #18
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Pat your own back and re-tell your story all you want. That's what this forum is all about and I like reading it. In some weird way I get a sense of community from it knowing that others are doing the same stuff as me. You have done extremely well and I really like the look of the SST, may have to run that in the near future.
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Old 05-30-2013, 08:30 AM   #19
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well done on your progress and gains, you have certainly worked hard and now seeing the rewards of your work, it is good to see.
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Old 05-31-2013, 04:08 AM   #20
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Much appreciated, OR 'n Lee. And now, back to business.


c1w1d4

As predicted, dem traps were letting me know aaaall about it today, lol. Even so, I wasn't going to let it get the better of me.


Main: Squat 90kg x 5, 102.5kg x 5, 115kg x 7 (wanted more, but... ouch)
Carry-over: Stiff-Leg Deadlift 72.5kg x 10, 87.5kg x 10, 102.5kg x 10
Hamstrings: Lying Leg Curls 37.5kg 2x10 (just), 36.25kg x 10 (went too heavy; oops)
Lower Back: Back Extension +7.5kg x 15,12,12
Abs: Hanging Knee Raise +3kg 3x12



Oof. SLDL in sets of 10 is a new kind of torture, heh.

Not much else to add. Got through it, and that'll do.
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