rev210

Squats . Trying to get low bar form right so dropped the weight to nanna level 10 x 70kg 5 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg Bench (paused) Taking it easy 97.5kg 5,5,5,5,4 80kg x 15 (fast) Pendlay Rows 5 x 100kg 5 x 100kg 5 x 100kg 5 x 100kg 5 x 110kg

Dumbell shoulder press 40kg 6,5,5,5. Failed 5th

Great back development Leesh,looking good! You have tricep development there for sure, no small feat. Guns arent easy to develop, ask the mass of gym-bros who don't have big guns but, try hard for years.... Guns are actually not about curls or isolation work. Bigger arms go in proportion to other muscle growth and size. See heaps of people train biceps, go nowhere. Your other compound stuff does the job and its keeping it all proportional. Having said that doing the curls at those weights ,you know you have some decent muscles there. Can't move the iron without it Great job!

You must have some guns now Leesh that's pretty heavy curling bro

4 kids down for me....still no klokov physique Actually see how klokov is when he's got 4 kids (3 girls) And eldest is 18...ha ha.

Dmitri Klokov great athlete , nice guy too. http://m.youtube.com/watch?v=n_MpLP4AmXw

One armarm dumbell rows (fatgripz) 50kg x 8,8,8,5,5 Dumbell Rear delt raises (incline bench , fatgripz) 22kg x 15 32.5kg x 8,8,8 Grip hold from rack (overhand grip , fat grips) 150kg 200kg Triceps cable pushdown (latpulldown machine) 72kg 8,8,8,8,5

What it does is cause you to force stabilisation muscles to work harder. You 'wobble' as one balance mechanisim is switched off(sight) and inner ear and muscles take up the slack. Feeling into the control of the muscles takes time, till then stabilisers get a workout. You aren't going for heavy with this training.its training proprioceptive. Ages ago when starting out I use something to obscure the vision working up to eyes closed.mostly its because you get distracted more by noises and things initially. I used to train at a gym where there was a blind guy. Very strong dude, he was blind from birth. Trained alone,no spotter. Perfect form

Try standing on one leg with your eyes open, then try it with your eyes shut. You will feel the stabilising muscles trying to compensate . its the connection with the muscles that I am trying to fast track a bit. I am just getting back into squats so I can concentrate on the muscle engagement . try it out with a light weight or no weight.see what you think. I have been doing this with a few movementsjust hadn't mentioned it before.

Blind Squats (eyes closed) 70kg x 12 125kg x 5 5 5 5 5 Bench 95kg x 5,5,5,5,5 Pendlay Rows 95kg 5,5,5,5,5

leesh you need to sort that back out. Shouldn't mean you do nothing but, you need to bring it up to spec. so you can move forward with gains and ensure you don't end up with a chronic injury. Should be OK to keep the intensity up for workouts(so you enjoy something) just need to blank out some of the movements that load up the muscles causing spasms (allow them to release).then retrain the balance between the hip and back etc. How do you go with 'good mornings' with this injury? Eventually you may want to get back into those to train the back into a strong position. Initially it might not be a good idea till things are settled. There are some hip mobility tests, also some movements to gethings right again. I'm sure there are some YouTube vids , will have a look for you. At the end of the day I hope you can look forward to pain free and stronger future. without missing out on a good workout in the mean time (even if its a different workout from today)

Yes I remember now. Have you got full hip mobility back?

This is the thorasic spine thing you had before or another injury?

Squats 120kg x 12 5 5 5 5 Deadlifts with fatgripz 140 x 12 5 5 5,5 Dumbbell shoulder press 40kg dumbels x 8 ,6,5,5 . failed 5th set. Should be pressing 50kg dumbels by winter at this rate.

Its better being happy with strength all the same. And arguably you look better too. You can kick your boyfriend harder under the table when he's speaking smack.

You need a female physique coach . it is vastly harder to get to the same lean level as a man.

Had to rush out after just starting workout today. Late start. Managed to get 40kg dumbbells x 5 reps for seated shoulder press . so at least that was an improvement.

Giving the compound movements a go now. With issues I still have, starting out light. Very short rests 30sec between everything (inc movements).Got my heart rate right up , feel very sore in the legs today. Squats 10 x 100kg 5 x 100kg 5 x 100kg 5 x 100kg 5 x 100kg Bench 12 x 90kg 5 x 90kg 5 x 90kg 5 x 90kg 5 x 90kg Pendlay Rows 5 x 90kg 5 x 90kg 5 x 90kg 5 x 90kg 5 x 90kg

Fail on these is more like feeling your not going to make it as you start letting the weight back. Usually just off the of top the movement.The tricep feels like its going to tear off at the elbow. Dropping the weight to the floor works if its light and you get fatigue . the decline version puts heaps of stress on the long tricep muscle. If you fail when the weight is heavy you need a spotter or know when to chicken out. After the 4x 75kg on Tuesday, I probably need another week. I am keen to get this to about 85kg for a few reps.

Felt pretty shabby this morning Seated dumbbell press 32.5kg x 12 40kg.... Failed , got a sticking point at the bottom/beginning of the rep. 37.5kg x 10 37.5kg x 10 Decline bench barbell skull crushers 50kg x 12 warmup 75kg failed. Did some cardio went home..

one arm dumbell rows. ( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively) 50kg x 5 50kg x 5 50kg x 5 Row Machine new one with more plates (+ FatGripz) x 12(fast) x 8 X 5 x 5 Incline bench face down rear dumbell flys (+ FatGripz) 17.5kg dumbells x 30 22.5kg dumbells x 15 25kg dumbells x 8 17.5kg dumbells x 20 Cable rope Facepulls set of 8 set of 8 Set of 8

It's a bit technical for most. I like doing them they are a good brute strength movement. I try to slow the clean down as the press weight is usually light-ish for cleans. This way I get more out of the picking it up phase. Not doing them at the minute ,I am lacking some flexibillityt. Wrist injury needs sorting too. 2yrs ago in my build section I was doing 105kg for 5 reps (don't know what it translates to as 1rm). I forget what I was doing 12yrs ago but, I was significantly stronger back then. Could have been 120kg for 5. I am keen to see what I can progress to this time round , now that I am commited to a gym for 12months. On tip I can give for this is not faffing around with other pressing movements like bench while you are training this. Ideally if you are 5 or less reps then this would be the only thing you press in that week (no bench)

Week off in Queenstown (millbrook resort) , doing the usual helicopter day / jetboat / winery etc. So no excersise and lots of wine and huge amounts of good food. Back today ; bench press 75kg x20 warm up 80kg x20 explosive fast 120kg x4 170kg Static hold 12 seconds 190kg static hold 7 seconds 190kg static hold 7 seconds Seated dumbbell shoulder press 35kg x 12 37.5kg x 9 37.5kg x 9 Decline bench barbell skull crushers 50kg x 12 warmup 75kg x 4 Cable tricep push downs straight after (cable machine) * all the plates x 15 (Switch to lat pulldown machine) 70kg x 8 62kg x 6 62kg x 5

I wouldn't argue with points made but also wouldn't argue a crack at 10kg extra on occasion. Failing teaches you things.getting the PB's up becomes mental.Learning to persevere and back yourself are very impotant. An old training technique is to tell someone there is less weight (or more ) on than there really is. Numbers can intimidate or distract you ,making you lose effectiveness.

Seated dumbbell shoulder press 35kg x 15 37.5kg x 9 37.5kg x 9 Decline bench barbell skull crushers 50kg x 15 warmup 60kg x 10