Pat G Posted January 30, 2012 Author Report Share Posted January 30, 2012 Yeah. you speak the truth Lachy, lazy choices have been made. i'll stick the rest of my diet for a day or so up here. accountability Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted February 1, 2012 Author Report Share Posted February 1, 2012 Workout B Wed 01 Feb 2012Squatswarmup 5x40Nailed the 5x5x77.5 got parralel on each set without needing a spotter. OHPwarmup 5x205x 77.55x 77.53x 77.53x 77.51x 77.5(Deload next time) DeadliftWarmup 1: 5x60Warmup 2: 5x90Set: 5x115Bit of pain in my right hand from a previous injury at the end of this. grip strength is improving thoughLachy. food is: Early Breakfast: Eggs Bacon Avacado in pita breadLater Breakfast: Chicken Breast + Up & GoLunch: Chicken Skewers + Meaty SpaghettiSnacksFruitMilkCoffee Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted February 2, 2012 Author Report Share Posted February 2, 2012 Thurs 02 Feb. WEnt into the gym to give some pointers and spot a colleague that is thinking about lifting.Got in a heap of mobility and stretching.3 sets of 5 chins20 pushupsSat in a squat for 10 mins rocking around stretching. Various other stretches nabbed from MWOD.Food: Dinner last night: Musashi Protein shake on my way home from work. 9:30pm dinner Rump steak + Roast veggies + couscous + red grapes thrown in for some sugarBreaky: Bacon and egg sangas provided by the companyLunch: leftover steak Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
ETFnerd Posted February 2, 2012 Report Share Posted February 2, 2012 random fist bump... comin' your way... Quote i don't care what u think of me. unless u think i'm awesome. in which case u're right. Intro - Workout Log - ABS Log - Fitness Philosophy - Accountability - NERDEE - Weight Maintenance Link to comment
Lachy Posted February 2, 2012 Report Share Posted February 2, 2012 ^^^^ ETF's new favourite pic Quote Battle Log - Facebook Link to comment
Gainsdalf the Whey Posted February 2, 2012 Report Share Posted February 2, 2012 ^^^^ ETF's new favourite picHe posted it at least 15 times in the last 24 hours. Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
Pat G Posted February 2, 2012 Author Report Share Posted February 2, 2012 Yeah. i've seen it at least 7 times.... ETF You could at least have made it an original Fist Bump every time man. Getting some lower back soreness from my commute for the past couple of weeks.possibly derived from a crazy tight hip abductor? (groinal area) Driving the 1 1/2 hrs to work, i get there and the lower back is stiff and sore. Just walk it off while i'm at work. But when i'm at home i just sit down in a full squat for 5 mins and it eases the tension for a while. Unfortunately its not a permanant solution as i've got to do it every day. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted February 3, 2012 Author Report Share Posted February 3, 2012 Friday 03 Feb 2012As a bridge to counting the bar i'll be adding all that weight in brackets for now... still weirds me out.Workout ASquatswarmup 5x bar. 5x 40kgs (60kgs)5x5x80KGS (100kgs)w00t, no fails at all. Form was good till the last few of the last set. Do i bother staying at this 80kgs or up it? insights from any squat masters?Bench PressWarmup 5xBar, 5x40 (60kg). First Deload down to 60kgs (80kgs)5x 60 (80kg)5x 60 (80kg)3x 60 (80kg)3x 60 (80kg)1x 60 (80kg)wow.Barbell Rowwarmup 5x30, 5x35 (preloaded bars)set5x5x45 (65kgs)Food: Dinner last night, Stir FryBreakfast: Bacon, 3 egg, avacado rollLunch: cold stirfry. damn work microwave. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted February 4, 2012 Report Share Posted February 4, 2012 No those numbers make better sense, forget the un-barred number! Nice work on the squats, you got to triple digits! Yes, if your form was good and you got all reps, weight goes up! Nice work on the bench, 80KG is still a dream for me. Quote Battle Log - Facebook Link to comment
Pat G Posted February 5, 2012 Author Report Share Posted February 5, 2012 Massive lower back discomfort today. The extra long drive into work put the discomfort into overdrive. i've not got shooting pains up my neck and tingles down my right leg. off to the physio for me. therefore. no gym. hopefully an afternoon off work with lots of rest and mobility. and maybe doctors and dentists if i can nab appointments. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted February 10, 2012 Author Report Share Posted February 10, 2012 Friday 10 feb WOD looked like this: - 5 mins rowing. - warmup + stretch routine + extra back mob - 8x 80kg leg press (while waiting for the squat rack)- 1x Clean and press @60kgs. *twinge *ouch? - 1/2 a squat @ 60kgs. (you might call it a negative?)Crunch time. glad i've got another physio appointment at 8am tomorrow. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
aj_rock Posted February 10, 2012 Report Share Posted February 10, 2012 Did you get a chance to mention the lower back alt exercises I mentioned? Quote Why must I put a name on the foods I choose to eat and how I choose to eat them? Rather than tell people that I eat according to someone else's arbitrary rules, I'd rather just tell them, I eat healthy. And no, my diet does not have a name.My daily battle log! Link to comment
Pat G Posted February 11, 2012 Author Report Share Posted February 11, 2012 Yeah got some supermans in. more core strengthening exercises strettches, massage, etc. physio has banned me from the warrior dash :-( Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted February 14, 2012 Author Report Share Posted February 14, 2012 Tues 14 Feb 2012. Gym yesterday and todayrowing warmup1000m in 3:50- Stretches: Calves, Hamstrings, Glutes, Hip flexors, Spinal ones - Mobility for 10 mins. Physio banned me from weights for this week so... don't tell him this next part:- 7.5kgs dumbell shoulder side raises 3x8- 15kg dumbell overhand curls 2x12- 3x8x62.5kg benchpress- Squats: bar x 20+reps Working on form. Turns out getting close to parallel, my lower back rounded (flattened slightly) due to inflexibility. Wider stance, not all the way to parallel till i can manage. - Barbell row: bar x 20+reps working on form.Breakfast: 2x chocolate muffins home made. Chicken Breast + RambutanLunch: Close to a whole BBQ duck + milkDinner: To be chicken wings with a ton of vegetables Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted February 14, 2012 Report Share Posted February 14, 2012 1k in 3:50 on the ergo? That's pretty damn swift my friend, good work!Take it easy while your body's broke, come back stronger for longer. Quote Battle Log - Facebook Link to comment
Pat G Posted February 15, 2012 Author Report Share Posted February 15, 2012 First time i've ever timed my 1k, i backed off through the middle 500m. I will be resisting the temptation to load weights onto the bar till monday. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted February 23, 2012 Author Report Share Posted February 23, 2012 Thurs 23 Feb 2012New office, new gym. no rowing machines. WARMUP: 45 seconds on an elliptical. couldn't bring myself to do it + usual warmup. Workout: Squat: warmup: 5x20, 5x60set: 5x80, 5x90, 5x100, 1x100 poor form. re-racked it.OHPwarmup; 5x20kg, 5x40kgset: 5x5x50kgthat is all. felt positively BEASTLY in the squat rack. so good to be lifting weight again Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted February 23, 2012 Report Share Posted February 23, 2012 Nice work, pat. How's the body feeling? Play it safe until you're confident in your body again. Quote Battle Log - Facebook Link to comment
Pat G Posted February 27, 2012 Author Report Share Posted February 27, 2012 Body is feeling tight, but loosening up slowly. Cheers Lachy.Monday 27 Feb. Legpress 2x8x120kgsSquats, 5x60kgs, 5x80kgs, 4x5x90kgsBenchPress, 8x60kgs, 7x70kgs, 6x75kgsNot really following any routine at the moment, just testing how the body feels. Definately tight after those lightened squats. Otherwise all good. Happy to be back in the squat rack. Talking of the squat rack, the gym nearest to me, only has one... and i will have to wait for blokes to perform shoulder raises quite regularly is my guess. FOOD: Breakfast: Egg, bacon, mince spaghetti. Lunch: Another full chicken for lunch with garlic sauce Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted February 29, 2012 Author Report Share Posted February 29, 2012 Wed 29 Feb SquatWarmup: 10xbarSet: 5x5x90kgOHPWarmup: 10xbarSet: 5x5x50kgDeadliftWarmup: 5x60kgSet: 3x5x80kgFood: Breakfast: Chicken Schnitzel with AvacadoLunch: Tbone + Pineapple + Peanut butter. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted March 5, 2012 Author Report Share Posted March 5, 2012 Mon 05 March Squatty 5x5x92.5kg not to parallel yet. Bench5x5x72.5kgBarbell Row5x5x60kgEats: Breakfast: Bacon, Egg Cheese sanga. Snack: Chicken & Bacon wrapLunch: Roast chicken + Beans/carrots. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted March 7, 2012 Author Report Share Posted March 7, 2012 Wed 7 Mar 2012Squat5x5x95kg. ok. i have a feeling, i'm going to have to lower the weight when i get enough flexibility to go full parallel or below parallel again. OHP52.5kg 5, 5, 5, 3, 4Deadlift5x605x805x855x90 Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted March 7, 2012 Report Share Posted March 7, 2012 Looks like you're back on track!Can you get below parallel without weight? Every day when I start out, even though I've warmed up and done dynamic stretches, it takes a few body weight and then empty bar squats for me to feel good going into the hole. I need to do more mobility stuff though, I know that. Quote Battle Log - Facebook Link to comment
ETFnerd Posted March 7, 2012 Report Share Posted March 7, 2012 mr G... just wanted to say... Quote i don't care what u think of me. unless u think i'm awesome. in which case u're right. Intro - Workout Log - ABS Log - Fitness Philosophy - Accountability - NERDEE - Weight Maintenance Link to comment
Lachy Posted March 7, 2012 Report Share Posted March 7, 2012 I never know whats going on in any of ETF's posts, stupid work firewall! Quote Battle Log - Facebook Link to comment
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