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Author Topic: Blonde will make you STRONG  (Read 530931 times)
iRaise
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« Reply #495 on: January 13, 2016, 06:05:02 PM »

I have honestly never met a fitness professional who I look up to who sees any use in ad/abductor machines. I am inclined to say they are a huge waste of time.

Start lungin/squatting asap.

Shrug needs to be further up the list, if that is the actual order. Big movement, dont leave it last.

Deadlift should be higher too.

Likewise leg press.

That will be applied. Thank you.

Big movement=more energy needed=more weight=more progress
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iRaise
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« Reply #496 on: January 13, 2016, 06:06:18 PM »

I've decided to cut out chin ups from my upper body routine for a little while. I absolutely love the exercise but they really hurt my arm so I think I'm better off avoiding them and trying to get the arm fixed.

I'll be substituting machine pull downs for now.

Following Harvey's advice about upping the back work I did 5 exercises this morning going back, chest, back, shoulders, back. Seemed to work pretty well so I'll stick with it for a bit.

I did dumbbells today instead of bench and I was really pleased with the result.

8 @ 30kg (too easy....)
8 @ 34kg (pretty easy.....)
8 @ 38kg (Getting harder.....)
8 @ 40kg (Close to failure.....)

As I'm now doing upper body twice per week I'm going to try bench one day and dumbbell the other. Should work out well I think and potentially get me to those 50s some time soon.

I'm doing everything else pretty light as it's all still a bit new. Bent over row is at 60kg and OHP at 40kg. Both are 4 sets of 8 to 10.

All in all very happy Smiley


Training twice a week i feel is gonna get you so far. Prepare for crazy progress. Love the theory and routine.

That is a strong ass 8 too
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iRaise
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« Reply #497 on: January 13, 2016, 06:07:07 PM »


Matt gonna come up to notts next month on a Saturday/Sunday to train with Sean if you are interested?


Very much depends on what I do Friday/Saturday night......


will let you know as soon as we decide a day so you can try and work it out
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iRaise
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« Reply #498 on: January 13, 2016, 06:14:49 PM »

Gone post crazy there.

New gym today, our local pure.

Pretty impressed with the equipment side. Hack squat and prone ham curl is gonna raise the bar for leg days. Huge range of stuff, so looking forward to building some programs.

Cannot stand watching people pay £30 an hour for an idiot who stands there talking to them on the treadmill. And we wonder why 'personal trainers' have a bad name/called expensive. so not sure how I am gonna bite my tongue over that. Just hopefully learn to block it out.

It is also about three miles away and opposite my Nans home. So could work out well, might even give walking it a go on non leg days.

2 more days pre holiday so gonna push it pretty hard. Then look to train 2/3 times when I am away to keep morale high.

Exercise of the day: Lat raise, f*****ck that burn.
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Ant040689
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« Reply #499 on: January 14, 2016, 04:35:49 PM »

I've just kneed myself in the head dynamic stretching.

Dunno whether to be pleased at flexibility or concussed.
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muckthenuts
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« Reply #500 on: January 14, 2016, 07:40:42 PM »

I'm still imbalanced as fuck. The heavier i lift the more my right side just seems to automatically do all the work. Anyone got any suggestions?! 
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iRaise
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« Reply #501 on: January 14, 2016, 09:53:56 PM »

I'm still imbalanced as fuck. The heavier i lift the more my right side just seems to automatically do all the work. Anyone got any suggestions?! 

Single arm/leg. Lots of it.

Pull back on the big three, and do single side of each. I did single side every lift for like two months last year.
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iRaise
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« Reply #502 on: January 14, 2016, 10:06:16 PM »

Last training session of this program tomorrow.

3x3 Squats, everything else has gone really decent, so feel like a winner regardless of what happens. But finishing on 140 would give me so much confidence moving forward.

Definitely want to start walking to the gym to get some cardio in there. Pretty excited about the next few months. Fingers crossed for injury free.

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Ant040689
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« Reply #503 on: January 15, 2016, 11:51:29 AM »

Last training session of this program tomorrow.

3x3 Squats, everything else has gone really decent, so feel like a winner regardless of what happens. But finishing on 140 would give me so much confidence moving forward.

Definitely want to start walking to the gym to get some cardio in there. Pretty excited about the next few months. Fingers crossed for injury free.



Fair play to you.

Enjoy your holiday.
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iRaise
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« Reply #504 on: January 15, 2016, 02:20:49 PM »

Will share my new program when I start it, just go give people some ideas.

@Ant, flexibility is huge. Cannot express how much of a win it is for you. Have to keep that up.
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Ant040689
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« Reply #505 on: January 15, 2016, 04:32:55 PM »

Superb news today.

Saw the knee specialist and it was only a strain of the ACL rather than a tear and I can basically resume football whenever I want because it's been 3 months repairing and i should be all set.

The knee might be a bit stiff as i haven't pushed it with running but i have been given the all clear and with a couple of days of pushing it knowing I don't have to go easy I will see if its fully healed. I think it has. I just think i need to dust off the cobwebs.

I can't believe this. I prepared myself mentally for the year out and he told me the best news ever.

So appreciative of the help on here as it has helped make me at my fittest and I can perhaps reap the rewards shortly.
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iRaise
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« Reply #506 on: January 15, 2016, 06:32:16 PM »

Superb news today.

Saw the knee specialist and it was only a strain of the ACL rather than a tear and I can basically resume football whenever I want because it's been 3 months repairing and i should be all set.

The knee might be a bit stiff as i haven't pushed it with running but i have been given the all clear and with a couple of days of pushing it knowing I don't have to go easy I will see if its fully healed. I think it has. I just think i need to dust off the cobwebs.

I can't believe this. I prepared myself mentally for the year out and he told me the best news ever.

So appreciative of the help on here as it has helped make me at my fittest and I can perhaps reap the rewards shortly.

Half squats are the one for ACL injuries. Didn't realise you had one, my bad for missing that. So you basically have the only ever reason not to squat properly. Do lots of half reps and bridges.
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iRaise
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« Reply #507 on: January 15, 2016, 10:33:19 PM »

Bllllaaaaaahh squats were shiiiit.

New program when I get back tho, pushing the 5 rep range. Not got any major targets with it as yet, but we will see how it goes.
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muckthenuts
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« Reply #508 on: January 15, 2016, 11:48:58 PM »

Got 1x5 125kg on my deadlift today - well pleased with that. Not without a struggle though, legit felt like my head was straining and was going to explode.

Managed to do 5x5 75kg squats as well going very low. I really want 5x5 100kg, hopefully by summer.
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iRaise
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« Reply #509 on: January 16, 2016, 03:16:38 PM »

Got 1x5 125kg on my deadlift today - well pleased with that. Not without a struggle though, legit felt like my head was straining and was going to explode.

Managed to do 5x5 75kg squats as well going very low. I really want 5x5 100kg, hopefully by summer.

Isn't that x2 BW for DL?

If so incredibly, incredibly strong.
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