Blonde will make you STRONG

[Marky147]

Chest & Biceps

Flat BB Bench - 70kg 8r + 1ass

Inc DB Flies - 15kg 12r + 2ass

Hammer Press - 30kg 6r + 1ass

Pec Deck - 55kg 6r + 2ass



Machine Curls - (8th Notch) 8r + 2ass

BB Curls Std - 30kg 8r

Std Hammer Curls - 15kg 10r + 2ass



Legs

Leg Press

100 - x10
120 - x10
140 - x10

160 - 1p
140 - x6
120 - x10
100 - x10

70kg x51



Shoulders & Triceps

Seated Shoulder Press - 90kg 9r + 1ass

DB Lat Raises - 10kg 6r + 2ass

Face Pulls - 36kg 9r + 3ass

DB Shrugs - 32.5kg 12r + 2p



Straight Bar Pushdown - 64kg 9r + 2ass

Seated O/head Rope Extensions - 50kg 8r + 3ass

Standing Rope Pushdowns - 50kg 6r + 3ass



Back

CG Lat PD - 75kg 7r + 3ass

T-Bar Row - 50kg 4r + 4ass

CG Seated Row - 60kg 8r + 3ass

Seated Cable P/Over - 54k 4r + 3ass

BB BOR - 45kg 8r + 3ass


Legs didn't go too well this week, but everything else went ok, and just a case of hoping they're in a better mood next week

[iRaise]

Chest & Biceps

Flat BB Bench - 70kg 8r + 1ass

Inc DB Flies - 15kg 12r + 2ass

Hammer Press - 30kg 6r + 1ass

Pec Deck - 55kg 6r + 2ass



Machine Curls - (8th Notch) 8r + 2ass

BB Curls Std - 30kg 8r

Std Hammer Curls - 15kg 10r + 2ass



Legs

Leg Press

100 - x10
120 - x10
140 - x10

160 - 1p
140 - x6
120 - x10
100 - x10

70kg x51



Shoulders & Triceps

Seated Shoulder Press - 90kg 9r + 1ass

DB Lat Raises - 10kg 6r + 2ass

Face Pulls - 36kg 9r + 3ass

DB Shrugs - 32.5kg 12r + 2p



Straight Bar Pushdown - 64kg 9r + 2ass

Seated O/head Rope Extensions - 50kg 8r + 3ass

Standing Rope Pushdowns - 50kg 6r + 3ass



Back

CG Lat PD - 75kg 7r + 3ass

T-Bar Row - 50kg 4r + 4ass

CG Seated Row - 60kg 8r + 3ass

Seated Cable P/Over - 54k 4r + 3ass

BB BOR - 45kg 8r + 3ass


Legs didn't go too well this week, but everything else went ok, and just a case of hoping they're in a better mood next week

Seated Shoulder, is that 90kg with a barbell?

Really impressive numbers all round!

[iRaise]

Training has been tough but really fun lately. Accumulatively, it is my far the most KG I have lifted per week, and its being beaten week on week. Coupled with constantly aiming to improve my technique and mobility so I can use the target muscle has left me pretty exhausted. Might have to stick to 4 a week for a bit as its tough to recover and don't want to hammer the food to hard, as it becomes all consuming. Have a really good relationship with food at the minute where I am just eating when I am hungry. I might in the future, but don't really want to go back to force feeding right now. Still staying relatively lean, so will ride the wave.

Rack Pulls today:

2x5 180
2x8 160

5x8 BOR 65kg.

Kinda weird that one, last year I was doing 80kg but I feel my technique musta been off a touch as I struggle on the 8th rep every time.

Pretty much using cable flyes for me chest at the minute. Working really hard and shoulder positioning for handstands, so taking a break from pressing to try and gain the range in my shoulders. Heavy pressing seems to make them too tight and regardless of the mobility work I am doing I am staying pretty stagnant. So taking out pressing for a few weeks, increasing flyes and tricep work.

[Marky147]

Seated Shoulder, is that 90kg with a barbell?

Really impressive numbers all round!

Nah, it's using a multipurpose machine that has adjustable bars, and can be used for shrugs/benching/shoulders. It's an old machine, and has a stack, rather than being plate loaded like the hammer press etc.

Thanks, it's nice that the month off didn't do too much damage to anything but my pocket.

I'm most chuffed about the fact that my core has strengthened enough that I can stay upright when doing work with the kettlebells now.

Well, for a few sets


Be chuffed if I can ever rack pull over 100, nevermind 180. Sick stuff!

[iRaise]

Seated Shoulder, is that 90kg with a barbell?

Really impressive numbers all round!

Nah, it's using a multipurpose machine that has adjustable bars, and can be used for shrugs/benching/shoulders. It's an old machine, and has a stack, rather than being plate loaded like the hammer press etc.

Thanks, it's nice that the month off didn't do too much damage to anything but my pocket.

I'm most chuffed about the fact that my core has strengthened enough that I can stay upright when doing work with the kettlebells now.

Well, for a few sets


Be chuffed if I can ever rack pull over 100, nevermind 180. Sick stuff!

A month is a good amount of time, you have done well to keep strength levels. But I think regaining strength is a fairly quick process.

Great news about the KB work!

[Marky147]

Yeah, it's definitely encouraging, and hopefully by xmas I'll be where I was when I stopped training in 2012.

[EvilPie]

Little update from me.

I had to give up on the T25 as it was just too much with everything else I do. I found that to do T25 I was having to neglect some of my stretching routines and that didn't bode too well with my all round 'feel good' so I just quit it to go back to how I was. I now just do the stretch routine and try to slip the abs workout in when I can.

It means I probably won't be quite so trim when I go away but at least I'll be able to move so got to take the positives.

Press ups are going terribly. I've done pretty much none for the last 6 weeks so I'm now less than 1 week ahead of target for the 25k. Not sure if I'll get back on these as my triceps are really sore but there's always a chance. To be honest my triceps haven't improved despite having 6 weeks almost off so I guess they weren't doing me too much harm. Even as I type I'm thinking of having a go tonight. Can't deny that I miss them in the evenings. I think it's partly the weather that's to blame. When it's hot it really throws out my evenings so maybe I'll have a blitz in winter.

Morning gym work is going great. Feeling strong on most things now. Benching 120kg for 4-6 reps unassisted and 48kg for incline DBs. The 50kg DBs have recently returned to the rack so I'm going to give them a go tomorrow if I feel okay and will report back. Bad news is the 55s that I was working up to have disappeared but hey ho you can't have it all.

Good efforts by everyone else on here. Nice to see Marky back on track, decent looking numbers there mate.

@Steve Swift. Excellent effort with the T25, well done for finishing and good luck with your 50 press ups challenge.

[EvilPie]

Couldn't resist a few press ups tonight after the realisation that 6 weeks off from them made no difference to any injuries.

5 x 30 and 1 x 40 to finish for a total of 190.

Felt good

[EvilPie]

Pretty easy 3 reps on the 50s this morning which was good mentally. I did them without a spotter and pretty sure there was at least 2 more in the tank but I was being cautious due to dodgy wrist/shoulder/tricep type things.

Now I've done them with a few niggling injuries I can focus on building the reps up towards the 6-8 range. Good to get back on to them finally.

[zerofive]

not trained in two weeks and it's killing me

[Steve Swift]

Been away at my first ever music festival this we, loved it but more importantly snook in the tent and did my press up to collapse exercise, got to 33 from 29 last week, 50 here I come.


Steve

[muckthenuts]

Been away at my first ever music festival this we, loved it but more importantly snook in the tent and did my press up to collapse exercise, got to 33 from 29 last week, 50 here I come.


Steve

Sounds great, will join you on this one as my chest is comfortably my weakest point! Race you to 1000

Good work everybody! I'm hitting the gym every day at the moment following a routine i posted previously, mainly trying to gain size and strength before going travelling for 10 weeks starting in the middle of October. My diet needs the most discipline by miles and firstly i'm going to try and avoid drinking anything but water, tea and the occasional fruit juice until i leave. Secondly i'm going to up the calories but try and lower the fats. I doubt i'm ever capable of being overly meticulous in this area but these are two general guidelines i'm writing down in here to try and ensure i don't break them. Hopefully come October i'll be brave enough to do an Eso and post a picture or two...but not promising lol

[EvilPie]

not trained in two weeks and it's killing me

What's the problem Sean? Injury?

[EvilPie]

Been away at my first ever music festival this we, loved it but more importantly snook in the tent and did my press up to collapse exercise, got to 33 from 29 last week, 50 here I come.


Steve

Fantastic progress Steve. Racing to 50.

Are you just doing the single set each day? How many days per week?

Any chance of a video so we can check your form?

[Steve Swift]

Been away at my first ever music festival this we, loved it but more importantly snook in the tent and did my press up to collapse exercise, got to 33 from 29 last week, 50 here I come.


Steve

Sounds great, will join you on this one as my chest is comfortably my weakest point! Race you to 1000

1000  wotttttttt  in a month   lets get from 8 to 50 first