"cut down on the cardio jackass."
[sticky]
Smith Machine
(1866 posts) (47 voices)-
UPDATE:
Just got back, been in a hotel for 2 weeks, managed to train here:
Dumbells went up to 50lb. Not ideal, so basically did a brogram:
Sunday 5th: Chest
Incline DB:
50lb/23kg x 30, 20, 18Machine incline: 10 x 10, 8 x 16, 6 x 20
Monday 6th: Back:
Pulldowns,
DB supported Row
Pullovers
Cable RowTuesday 7th: Arms:
Incline curl
Overhead extensions
Cable curl
Chin
Pressups
AbsThursday 9th: Shoulders
PressingFriday 10th: Chest:
DB incline:
50lb/22.6kg x 40, 25, 20
Flyes
Machine: 12 x 10, 10 x 16, 8 x 20
DB Floor press: 50lb x 10, 12Saturday 11th: Back
Pulldowns etc.Monday 13th: Arms:
DB incline Curl
Close hand Pressups
AbsTuesday 14th: Shoulders
Seated DB Pressing,
LateralsWednesday 15th: 'Deck of cards workout'
52 sets in random order of flyes, curl, rows, abs, lunges etc.Thursday 16th: Back
Pulldowns etc.Diet has been lots and lots of crappy food + fructose syrup at high frequency. Bought a tub of muscle milk for the hotel room which I got through too.
Taken Post-workout:
Not entirely happy with current condition, will be 16/8ing for a few weeks starting today.
"metal is just gabba for pansies" - HarrisonAugust 19, 2012 - 08:07 PM #1 like (Mehrad) -
Read about the deck of cards workout, where did you read about it? What is your lower body conditioning like? Any guess on bf%?
Until a man is twenty-five, he still thinks, every so often, that under the right circumstances he could be the baddest motherfucker in the world.August 19, 2012 - 10:40 PM # -
Thanks James. For the short term, it's fat loss and to add +10kg to squat and bench.
@Jonny - I trained with someone on that day, and he took me through it. Glad he did, would have definitely stopped short if he wasn't pushing us to go through the whole deck.
Lower body condition is poor, so that's probably increasing bf%. No idea what I'm weighing right now either, will test when I get the chance
"metal is just gabba for pansies" - HarrisonAugust 20, 2012 - 01:47 AM #1 like (Yusef) -
The latter, brogramming for 2 weeks, no legs.
Did legs today to make up:
A) Squat:
130kg x 7
117.5kg x 8B) Front squat:
105kg x 3
92.5kg x 4C) Leg press:
190kg x 12
170kg x 13D) Hanging leg raises: bw x 8
E) Hanging knee raises: bw x 9, 9
BW: 78.8kg fasted
"metal is just gabba for pansies" - HarrisonAugust 20, 2012 - 10:32 PM # -
Someone came up to me in gym today saying 'Are you behind Propane? I LOVE that broccoli soup, been eating it every day'.
Chest today, RPT: poor
A) Incline bench:
90 x 4,
80 x 5,
75 x 6,
67 x 7,
60 x 8B) DB flat:
44kg x 4
40kg x 5
36 x 6,
32 x 8.C) Pullover
38 x 14,
34 x 15,
28 x 16D) Floor press:
80kg x 6 lol
72kg x 7Feeling lean by some miracle
"metal is just gabba for pansies" - HarrisonAugust 23, 2012 - 01:02 AM # -
Feeling lean by some miracle
I wonder why.....
Until a man is twenty-five, he still thinks, every so often, that under the right circumstances he could be the baddest motherfucker in the world.August 23, 2012 - 10:40 AM #2 likes (Yusef, darklight79) -
A) Squat:
135kg x 4 awful form
117.5kg x 5
110kg x 5Stopped there, Marc advised me to do Russian Masters and single leg work to improve technique.
B) Lunges:
60kg x 5
40kg x 8, 8, 8C) Single leg press:
Light: 3 x 8D) Light Bench:
60 x 3
70 x 3
80 x 3,3,3
70 x 3E) Hanging leg raises:
bw x 10 (PB)
Knee raises: 11, 11 (PB)"metal is just gabba for pansies" - HarrisonAugust 28, 2012 - 10:04 PM # -
My form was pretty shite and it didnt get better until I had to significantly lower the weight due to being ill. now, after a few weeks of it being quite light, its as good as it ever was.
I found pause squats help my bottom position too. especially if you want to get real atg depth.
"cut down on the cardio jackass."August 28, 2012 - 11:09 PM # -
Harrison said:
My form was pretty shite and it didnt get better until I had to significantly lower the weight due to being ill. now, after a few weeks of it being quite light, its as good as it ever was.I found pause squats help my bottom position too. especially if you want to get real atg depth.
Cheers Harrison will do that - the few weeks off has made a difference I feel. Trying to go heavy and grinding out straight away isn't the best approach
"metal is just gabba for pansies" - HarrisonAugust 28, 2012 - 11:13 PM # -
Not sheriff serious, but I'm wanting something a little easier for now since I'm really out of the groove for squatting since new york.
Today:
A) Deadlift:
180kg x 3,
165kg x 4
140kg x 2
^ Lighter than usual, focus on formB) Squat: 127.5kg 3x2 - stopped, Marc advised to start template on Monday instead.
C) Seated press:
62.5kg x 9
57.5kg x 10
50kg x 10D) Partial lever pulls, knees bent: 24 total reps. Feel these more than BB rows.
E) Adv tuck lever: 3 x 10s
F) DB row (straps): 50kg 2x15
A friend gave me a rice cooker because he's moving away. YEAHHHH BUDDDAAAAAYYYY
"metal is just gabba for pansies" - HarrisonAugust 30, 2012 - 09:52 PM #1 like (darklight79) -
Beginning Russian Masters after a week of rest.
A) Squat:
127.5kg x 2,2
125kg x 2,2,2,2
(Dropped to 125kg to account for max dipping slightly)B) Lunge:
50kg x 7, 8Switched to front squat grip: 1 x 10
C) Decline Bench:
60 x 5,
70 x 3
80 x 3,
90 x 2,
95 x 1,
90 x 3,
95 x 2,
100 x 1,
95 x 3,
100 x 2,
105 x 1,
100 x 3,
105 x 2,
110 x 1All fast.
D) Hanging leg raises:
1 x 11
D2) Hanging knee raises:
2 x 12
Progress.E) Single leg press: 3 x 8-10
"metal is just gabba for pansies" - HarrisonSeptember 5, 2012 - 10:52 PM # -
A) Squat with Tunger:
6 x 3 @ 125kg - Felt moderately hard
B) Deadlift:
185kg x 3
167.5kg x 4C) Seated press:
65kg x 10
57.5kg x 11
52.5kg x 12
^ Had more in me for all setsD) Lever pulls, bent knee:
4 x 6 - Better than last weekE) Tuck Lever: 3 x 10 seconds
F) DB Row: 50kg 2 x 15, better than last week
"metal is just gabba for pansies" - HarrisonSeptember 7, 2012 - 09:29 PM #1 like (Harrison) -
A) Incline bench:
95kg x 5 (last rep cheaty)
87.5kg x 6
82.5kg x 7
72.5kg x 8B) Chin:
27.5kg x 5
17.5kg x 6
7.5kg x 7C) Floor Press:
85kg x 7 (+ 1 horrid one),
77 x 9,
70 x 11,
62 x 12D1) Laterals: 8kg 3 x 12
D2) Reverse crunch: 2kg 3x15
Training is on the backburner this month, lots going on.
Bodyweight fluctuating between 78-80kg
"metal is just gabba for pansies" - HarrisonSeptember 10, 2012 - 11:30 PM #1 like (Harrison) -
A) Squat:
6x2 - 125kgEasy - see below.
B) Front squat Lunge:
60kg x 8,7, 5 (behind neck)C) Bench (I'm a hypocrite)
90kg x 3
95kg x 2
100kg x 1
95kg x 3
100kg x 2
105kg x 160kg x 3
65kg x 2
70kg x 1
70kg x 3
75kg x 2
80kg x 1
75kg x 3
80kg x 2
85kg x 1D1) Hanging leg raises:
1 x 12D2) Hanging knee raises:
2 x 13E) Single leg press:
3 x 10 @ 59kgMy squat form seems to run periods of enlightenment and stupidity. Today just allowed knees to track slightly forward as needed, and felt natural + easy. In the past, had been actively trying to limit knees tracking forward which messed up everything else. Will post a video next week for you guys to tear apart.
"metal is just gabba for pansies" - HarrisonSeptember 12, 2012 - 08:51 PM # -
AM Session:
(Bar weighed 22kg, factored in to log entry)A) Squat: 127kg 6x4
B) Seated press:
67kg x 12 (PB)
62kg x 12
52kg x 14EDIT:
PM Session:
Deadlift: 180kg + chains x 3. Thought it was 190kg. derpMisc stuff, not enough volume to note
"metal is just gabba for pansies" - HarrisonSeptember 15, 2012 - 02:43 PM # -
waiting for squat videos to critique
high
high
high
high
high
borderline
high
high
high
good
high
...: P
but srsly put some vids up.
if you are near warwick again you should let me berate you in person about it x
"cut down on the cardio jackass."September 17, 2012 - 01:01 PM #1 like (Yusef) -
I have changed my ways Harrison - at least with the current program. The shoes help too.
Will get a video up on Wednesday just for you.
Today:
A) Incline Bench:
97.5kg x 5 (got a 6th, but not going to count it, was so horrid)
87.5kg x 6 (+ 1 bum),
80kg x 8,
72.5kg x 9B) Chin:
+30kg x 5
+20kg x 6
+10kg x 7C) Floor press:
87.5kg x 8
80kg x 9
72.5kg x 11
65kg x 12D1) Mongsquat-Induced Abalabs: Facing ceiling on the GHR holding a plate overhead. 2 x 5-10s
D2) 'Move around the stick'. 2 x 20"metal is just gabba for pansies" - HarrisonSeptember 17, 2012 - 11:09 PM #
Reply »
You must log in to post.