MaryStella Posted April 25, 2009 Share Posted April 25, 2009 Like the basic highly effective lifting your doing. Looking good. Link to comment Share on other sites More sharing options...
xphilx Posted April 25, 2009 Share Posted April 25, 2009 nice. that's how it goes. Link to comment Share on other sites More sharing options...
sosso Posted April 26, 2009 Author Share Posted April 26, 2009 Thanks MaryStella. That's how I like it I bought myself an Olympic bar today and tested it by doing some deadlifts. I made a new PB of 150 kg Link to comment Share on other sites More sharing options...
sosso Posted April 28, 2009 Author Share Posted April 28, 2009 28/04 - Home SquatWarm-up2 x 5 x 20 kg1 x 5 x 42.5 kg 1 x 5 x 57.5 kg1 x 5 x 70 kg1 x 5 x 82.5 kg1 x 5 x 95 kg1 x 5 x 107.5 kg This was tough. I think I'm tired from the PB attempt and this morning I did a set of 5 x 100 kg (ATG) to test out the rack. My right leg is sore, somewhere around my hip. It seems to be okay with a narrower stance like with front squats, but I think I'm going to take a break from squatting for a week to give it some rest. I probably need some glucosamine too. Bench2 x 5 x 20 kg 1 x 5 x 42.5 kg1 x 5 x 50 kg1 x 5 x 57.5 kg1 x 5 x 65 kg1 x 5 x 72.5 kg Barbell Row1 x 5 x 42.5 kg1 x 5 x 50 kg1 x 5 x 57.5 kg1 x 5 x 65 kg1 x 5 x 72.5 kg This was a bit heavy. I might drop the weights next time and work back up. 40 push-ups to finish off. Link to comment Share on other sites More sharing options...
sosso Posted April 29, 2009 Author Share Posted April 29, 2009 29/04 I'm trying the Bill Starr Madcow routine this week, just to see how I like it. So far so good. Unfortunately I won't be squatting. My body is telling me I need a break from it. So today was nice and short, but still tiring. Press2 x 5 x 20 kg 1 x 5 x 35 kg1 x 5 x 40 kg1 x 5 x 45 kg1 x 5 x 50 kg Easy but I think just having one heavy set will help to get my numbers up. This is an exercise that I haven't made much progress in lately. Hopefully in the next few weeks I'll get up to 5 x 60 kg in the top set. Deadlift2 x 5 x 50 kg 1 x 5 x 80 kg1 x 5 x 90 kg1 x 5 x 105 kg1 x 5 x 120 kg Link to comment Share on other sites More sharing options...
joelk Posted April 29, 2009 Share Posted April 29, 2009 Sometimes stepping back from an exercise for a bit is a smart thing to do, no matter how hard it seems.Keep up the training mate, your journal is great reading Link to comment Share on other sites More sharing options...
sosso Posted April 29, 2009 Author Share Posted April 29, 2009 I think it will do me good in the long run. I don't mind if I have to drop the weights back a little for squats when I get back into them. In fact that's what I have to do for this new routine anyway so it will all work out. Maybe it will give my upper body a chance to catch up to my legs Link to comment Share on other sites More sharing options...
sosso Posted May 1, 2009 Author Share Posted May 1, 2009 01/05 No squats.. I'm having a hard time resisting. Bench2 x 5 x 20 kg 1 x 5 x 42.5 kg1 x 5 x 50 kg1 x 5 x 57.5 kg1 x 5 x 65 kg1 x 3 x 75 kg1 x 8 x 57.5 kg Row1 x 5 x 40 kg1 x 5 x 45 kg1 x 5 x 50 kg1 x 5 x 55 kg1 x 3 x 62.5 kg1 x 8 x 50 kg This was much better. Kept better form. Assistance3 x 8 dips3 x 8 x 25 kg curlz 3 x 8 x 25 kg tricep extensions - first time I've ever done these.. Link to comment Share on other sites More sharing options...
sosso Posted May 3, 2009 Author Share Posted May 3, 2009 03/05 Bench2 x 5 x 20 kg 1 x 5 x 45 kg1 x 5 x 52.5 kg1 x 5 x 60 kg1 x 5 x 67.5 kg1 x 5 x 75 kg Row1 x 5 x 42.5 kg1 x 5 x 47.5 kg1 x 5 x 52.5 kg1 x 5 x 57.5 kg1 x 5 x 62.5 kg Link to comment Share on other sites More sharing options...
MaryStella Posted May 3, 2009 Share Posted May 3, 2009 congrats on the PB! log looking good. Link to comment Share on other sites More sharing options...
sosso Posted May 5, 2009 Author Share Posted May 5, 2009 Thank you I'm hoping by the end of the year I can deadlift all of the weights that I have, which is 192.5 kg total. 05/05 Good session in the garage today, just easing back into squatting and I'm happy to say that there was no pain whatsoever and everything felt great. Squat2 x 5 x 20 kg 1 x 5 x 60 kg1 x 5 x 70 kg1 x 5 x 80 kg1 x 5 x 90 kg1 x 5 x 105 kg I have a video I'll upload soon. OH Press1 x 5 x 37.5 kg1 x 5 x 42.5 kg1 x 5 x 47.5 kg1 x 5 x 52.5 kg Deadlift1 x 5 x 82.5 kg1 x 5 x 92.5 kg1 x 5 x 107.5 kg1 x 5 x 122.5 kg 100 lying leg raises. Link to comment Share on other sites More sharing options...
sosso Posted May 5, 2009 Author Share Posted May 5, 2009 Video of todays squats http://www.youtube.com/watch?v=JaczUj1e03w Link to comment Share on other sites More sharing options...
xphilx Posted May 5, 2009 Share Posted May 5, 2009 nice! good technique, well done. Link to comment Share on other sites More sharing options...
sosso Posted May 5, 2009 Author Share Posted May 5, 2009 Thanks Food today 1 - Six Weet-Bix, one banana, soy milkWorkout2 - Rice protein shake, two bananas, about seven dates3 - Tempeh, carrot, spinach and alfalfa sprouts on wraps4 - Rice protein shake, two bananas, two mandarins, one tsp Ultimate Greens in water.5 - Two veggie burgers, lettuce, tomato, salsa and avocado on a roll6 - Three bananas, two mandarins Link to comment Share on other sites More sharing options...
sosso Posted May 6, 2009 Author Share Posted May 6, 2009 06/05 Light squats today. These were supposed to be yesterday and yesterday's squats were supposed to be on Sunday but I was taking a break from them. 2 x 5 x 20 kg1 x 5 x 60 kg1 x 5 x 70 kg2 x 5 x 80 kg Link to comment Share on other sites More sharing options...
sosso Posted May 7, 2009 Author Share Posted May 7, 2009 07/05 Squat2 x 5 x 20 kg 1 x 5 x 60 kg1 x 5 x 70 kg1 x 5 x 80 kg1 x 5 x 90 kg1 x 3 x 107.5 kg1 x 8 x 80 kg Bench2 x 5 x 20 kg 1 x 5 x 45 kg1 x 5 x 52.5 kg1 x 5 x 60 kg1 x 5 x 67.5 kg1 x 3 x 77.5 kg1 x 8 x 60 kg Row1 x 5 x 42.5 kg1 x 5 x 47.5 kg1 x 5 x 52.5 kg1 x 5 x 57.5 kg1 x 3 x 65 kg1 x 8 x 52.5 kg AssistanceBarbell curls 3 x 8 x 27.5 kgSkullcrushers 3 x 8 x 27.5 kgBench Dips with 10kg plate on lap 3 x 8 Link to comment Share on other sites More sharing options...
sosso Posted May 7, 2009 Author Share Posted May 7, 2009 Rows http://www.youtube.com/watch?v=cWiRFG1eSKM Link to comment Share on other sites More sharing options...
joelk Posted May 7, 2009 Share Posted May 7, 2009 Nice form for the rows mate, that's the way I do them too.Nice squat too mate Link to comment Share on other sites More sharing options...
sosso Posted May 7, 2009 Author Share Posted May 7, 2009 Thanks Joel. Barbell rows are quickly becoming one of my favourite exercises. I love DB rows too. Link to comment Share on other sites More sharing options...
joelk Posted May 8, 2009 Share Posted May 8, 2009 Yeah, pretty much those two exercises, deadlifts and one arm chinups and you have a workout worthy of building a contest winning back. Glad to see you like the heavy free weight stuff too mate Link to comment Share on other sites More sharing options...
sosso Posted May 9, 2009 Author Share Posted May 9, 2009 Yeah I love free weights. I like how I can just use one barbell and some weights for all the lifts I do. 09/05 Squat2 x 5 x 20 kg 1 x 5 x 62.5 kg1 x 5 x 72.5 kg1 x 5 x 82.5 kg1 x 5 x 92.5 kg1 x 5 x 107.5 kg Bench2 x 5 x 20 kg 1 x 5 x 47.5 kg1 x 5 x 55 kg1 x 5 x 62.5 kg1 x 5 x 70 kg1 x 5 x 77.5 kg Row1 x 5 x 45 kg1 x 5 x 50 kg1 x 5 x 55 kg1 x 5 x 60 kg1 x 5 x 65 kg Felt great today. I'm starting to really like this program and feel like I'll make good progress. I might test my 1RM's once the weights in the top set of 5 are above what I was previously lifting for 3 x 5. Link to comment Share on other sites More sharing options...
Crystal Posted May 10, 2009 Share Posted May 10, 2009 Oooh, just saw the video of squatting. Good form, solid depth and you keep a nice straight back. The rows just look heavy! Thanks for posting the vids Link to comment Share on other sites More sharing options...
sosso Posted May 11, 2009 Author Share Posted May 11, 2009 Thanks Crystal The rows felt heavy too 11/05 Squat2 x 5 x 20 kg 1 x 5 x 62.5 kg1 x 5 x 72.5 kg1 x 5 x 82.5 kg1 x 5 x 82.5 kg OH Press2 x 5 x 20 kg 1 x 5 x 40 kg1 x 5 x 45 kg1 x 5 x 50 kg1 x 5 x 55 kg Deadlift1 x 5 x 85 kg1 x 5 x 95 kg1 x 5 x 110 kg1 x 5 x 125 kg Link to comment Share on other sites More sharing options...
sosso Posted May 13, 2009 Author Share Posted May 13, 2009 (edited) 13/05 Squat2 x 5 x 20 kg 1 x 5 x 62.5 kg1 x 5 x 72.5 kg1 x 5 x 82.5 kg1 x 5 x 92.5 kg1 x 3 x 110 kg1 x 8 x 82.5 kg Bench2 x 5 x 20 kg 1 x 5 x 47.5 kg1 x 5 x 55 kg1 x 5 x 62.5 kg1 x 5 x 70 kg1 x 3 x 80 kg1 x 8 x 62.5 kg Row1 x 5 x 45 kg1 x 5 x 50 kg1 x 5 x 55 kg1 x 5 x 60 kg1 x 3 x 67.5 kg1 x 8 x 55 kg Edited May 13, 2009 by sosso Link to comment Share on other sites More sharing options...
xphilx Posted May 13, 2009 Share Posted May 13, 2009 are you doing the bill star 5x5 now? Link to comment Share on other sites More sharing options...
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