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Squat, bench, DL & occasional running


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Hope you're feeling better!

 

I had the same thing. Not full on flu, but I was sick for the past week. I don't like to admit it, but I guess it happens to all of us every now and then. I missed a couple of workouts, had some rough nights of sleep and in general, just didn't feel all that great. Today is my first day feeling pretty good. I was in the gym as well.

 

Hope you're back in action now too!

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Thanks Robert! Yeah, I'm back feeling 100% again now, going in to bench later tonight. Luckily nobody else got sick and it was just me, my girls are their normal cheeky selves haha...

 

558629_10151709581643720_1221811716_n.jpg

 

Thought I'd have a few last splash outs as well before I buy the business, had some diamond encrusted cufflinks made up and had them set in platinum. They look amazing, I'll post a photo up when they arrive.

 

Just on the hunt for a new laptop as well, so in a couple of weeks I'm quite looking forward to going shopping for that and some other stuff. Need a new camera too ~ as soon as I have that I'll start back with recording some of my training like I used to do. Will type up the session later MF.

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SATURDAY 21st SEPTEMBER

 

PRE-WO:

 

http://www.davedraper.com/fusionbb/fbbuploads/med_1331853214-Pre_WO.jpg

 

DEADLIFTS: SPEED

BW: 130

50mins

 

CONVENTIONAL RAW DL's

132 x 12

132 x 12

220 x 6

220 x 6

264 x 6

308 x 3

308 x 3

 

PULLUPS

10

8

8

 

BENT BB ROWS

88 x 10

110 x 10

132 x 8

 

GM's

88 x 12

110 x 12

 

 

POST-WO:

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3106

 

** Just from my layoff and getting back into things, I still feel like I need to retrain my neural pathways hence the higher reps. Normally for speed work I'd work within the single to triple rep range.

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SATURDAY 28th SEPTEMBER

PRE-WO:

 

Fasted early morning session

 

BENCH: Focusing on technique

BW: 130

40mins

 

WG DIPS

15

15

 

STANDING OHP

BAR x 10

66 x 8

88 x 6

 

PAUSED BENCH

BAR x 10

66 x 10

88 x 10

110 x 10

132 x 10

 

** Last set of bench was quite tough from around rep 8, possibly because I deliberately pre-exhausted the chest a little.

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MONDAY 30th SEPTEMBER

 

PRE-WO:

 

1380767_10151742947103720_1277691756_n.jpg

 

1383629_10151742949718720_520543660_n.jpg

 

SQUATS: Focusing on technique ~ good depth and knees out

BW: 130

50mins

 

SQUATS

BAR x 10

88 x 5

132 x 5

154 x 5

176 x 2

176 x 2

 

GM's

66 x 12

77 x 12

 

OBLIQUES: BROOMSTICK TWISTS

3 x 1min

 

** A little frustrating as the 176 felt heavy, and I've hit well over 300 in training before. I guess it's just a case of being patient and building them back up again and hitting them regularly.

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Legs were a little tired and sore tonight, so decided to bench instead of deadlift. Seeing as I had no idea where my current 1RM is at I thought I'd give it a nudge.

 

Nailed 188 without any issues, quite happy with that (231 is the NZ record I'm working towards). It's 10.50pm now so I'll write the session up in the morning.

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TUESDAY 1st OCTOBER

 

BENCH: Testing out current max

BW: 130

35mins

 

PAUSED BENCH (raw, no straps or belt)

BAR x 12

88 x 5

132 x 5

154 x 3

154 x 3

176 x 1

188 x 1

188 x 1 (hit it twice just to be sure)

 

** Felt solid, no sticking points at all. Didn't have a spotter to help unrack ~ otherwise I probably would have gone up to 200.

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I got my results back from my cardiologist a couple of days ago and they're pretty good overall, can't really ask for much more than that. I have been given the all-clear to train as I was before which is awesome, I just have to go back for one last ECG in a couple of weeks time to rule out any structural heart disease. I have been told that's probably unlikely

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3203

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3202

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Hey MF. I just wanted to stop in and say Hi. Even though I just became active in the forums, I've been following your journal for months. You're a real inspiration to me, and I'm glad to see you're doing well. Keep up the awesome work!

Thanks buddy ~ I really appreciate you stopping by. Please feel free to comment or offer suggestions on anything in here, it's always cool to get feedback from others. Thank you

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