Project: Squat Dodger/no More Curling Like A Bro/get Ankle Better

[-FIGJAM-]

nice workout, how are you tracking your progress?

in way of volume from previous lifts etc?

[No Crust Racing]

Tablet/in my head.

I'm relaxing my approach a little as I've got enough size and weight, 6ft and 88kg is heavy set enough for me as I'm a fairly fine boned person (small wrists etc)

So I'm just playing with weights and exercises to see what feels good and allows slow progress, as in only getting 20 reps on a 24 rep scheme for bench means it's too heavy so I'll drop it back to where I can get say at least 22 and work from there.

With the legs just keeping them going while I sort out what's up with my back/leg.

Walking to try and burn some extra calories and trim up a little while the planking is to get some core strength back as no squatting means far less core recruitment than I needed previously and the Chiro recommended them.

[-FIGJAM-]

try the app jefit

calculates volume and your 1rm based off previous and current lifts.

also lets you know how much weight at how many reps you need to bust out to increase volume or even your 1RM

its handy

[No Crust Racing]

Sounds awesome but too involved for lazy me.

I'm trying to bring some fun back into the workout for the moment.

[-FIGJAM-]

haha, seriously isnt that involved.

set up your workout, and then you just enter weight and reps

[No Crust Racing]

Woah woah, set it up?

This isn't NASA son, we don't play that atari shit round these parts.

(I work in IT... )

[-FIGJAM-]

haha

[No Crust Racing]

Spent a bit over 2 hours on the back of a shovel, rake and pitch fork last night transplanting some good grass that was removed from the shed site into a patch that had bad grass.

My back, leg and neck are far from impressed. Forearms are also not pleased.

Will see how I feel later and make a call on gym tonight as I've got work to do on the car this weekend as well.

[No Crust Racing]

Didn't gym Friday, did a few warmup benches and my shoulders and forearms were not happy from the shoveling on Thursday. Mowed lawns instead.

Ended up having to do another hour and half of shovel and rake work yesterday and my back has been really unhappy about it. Like I've gone backwards a few weeks =\

I was going to work on the car today but my shed slab is down and apparently it's going to be hot today so I may have to stay here and keep it wet.

Bummers all round (except the shed slab that's a win).

[No Crust Racing]

Got some gym in last night, a good 40min session that had me puffing.

Dropped the bench weight and think I've found the right "starting" point.

managed 8/8/7 (just managed to get the 7th above the pins not a full lock out. This was at 105.

Did 10 squat reps with an empty bar trying different foot positions and width, with board, without. Notice that no matter what I do, my right knee always sits higher when I'm down in the hole, assuming pelvic tilt or lack of ankle rom stopped knee moving forward like it should.

Did 3 sets of those 10 reps, and after each set did 20 calf raises with my toes on a board to allow greater range and used some 3kg dumbdells.

Managed 8/8/7 on the 20kg weighted chins so almost ready to add a little bit.

Then did some single legged dumbell lunges but more like the drop portion only. So in the lunged position but just dropping and coming back up rather than stepping out into the lunge if that makes sense. I was doing 20 and alternating legs so 10 each side but I did 20 one one side then 20 on the other, and felt some good burn.

Managed all sets of 26.25kg weighted dips, not getting a huge tricep burn on this though which I read is about torso angle. I want the tricep load as it makes up so much of your arm size and mine aren't very big.

After that did some reverse pretend deads, just the motion with some 3kg dumbells.

After that managed a 1m 50sec front plank and called it a day.

Back is feeling a little better today for it.

[L33SH]

Sounds like a pretty full on workout especially the plank at the end, well done! I can hold a plank longer than you though hehe

[No Crust Racing]

lol, yeah pound for pound you'd be stronger than me in many exercises Leesh, I've lost so much strength in so many areas, but things could be worse.

I used to plank for much longer too, and do invisible chair wall holds, sit against the wall like in a chair but with no chair, hold for as long as you can etc, and kill it (when I was snow boarding) but I've lost a ton of core and leg strength through this leg break period.

No biggy though, I still look ok enough and could be weaker I'm sure

I'll get there. wherever "there" is.

[L33SH]

you have better abs than me and do less core work! I'm so over it

[No Crust Racing]

My abs are not anywhere near as good anymore, look back at that pic I posted, they look better because of lighting.

I'm also a guy....

Plus I also used to do a ton of ab work. Situps, planks, weighted crunches, all sorts of stuff. It's not like they were just "there".

That was a trade off of being bigger, harder to keep abs.

Honestly, I don't think you should be striving for "abs" anyway, I'm not a fan of them on girls, lean and toned sure, actual solid ab definition, not for me.

[rev210]

Managed all sets of 26.25kg weighted dips, not getting a huge tricep burn on this though which I read is about torso angle. I want the tricep load as it makes up so much of your arm size and mine aren't very big.

Genetics and actual size overall are the big factors. In terms of tricep growth . Lying tricep extensions as mentioned recently in gym thread also close grip bench.

[No Crust Racing]

Yeah I'm fairly light build in terms of bone structure (wrist size etc) as I've mentioned.

I had bigger arms when I was bro curling and doing more isolation work but I've had this mandate of trying to stick to compound movements for general health and strength.

[L33SH]

My abs are not anywhere near as good anymore, look back at that pic I posted, they look better because of lighting.

I'm also a guy....

Plus I also used to do a ton of ab work. Situps, planks, weighted crunches, all sorts of stuff. It's not like they were just "there".

That was a trade off of being bigger, harder to keep abs.

Honestly, I don't think you should be striving for "abs" anyway, I'm not a fan of them on girls, lean and toned sure, actual solid ab definition, not for me.

I do a ton of ab work, I do ab classes as well as my compound gym movements and my crunches (last night 130 crunches, 120 captain chairs, plus planks in boxing)

Well lucky I'm not dating you then!

Edited October 21, 2013 by L33SH

[No Crust Racing]

lol, I have the same "problem" with Kate.

When she was heavily into her running, and I'm talking she runs up the hill on scorching hot days she's a friggen machine, she had killer abs.

She's devo that she she can't run and doesn't have them now but I like her mi section much more without them.

That's the way it goes though isn't it. She likes her abs, I don't. I like to be a bit bigger and heavier set, she prefers me to be lean and mean lol

Beyond my personal opinions of if you should or shouldn't have them, if you want them keep at it and you'll get there. You're very dedicated and a very hard worker. As mentioned though, some of it is genetics in how you develop.

[-FIGJAM-]

Abbs are hard to obtain. That is all.

[rev210]

I had bigger arms when I was bro curling and doing more isolation work but I've had this mandate of trying to stick to compound movements for general health and strength.

Bro curls and isolation work have nothing to do with bigger arms in your case I guarantee.

If you want bigger arms you need to put on more mass. Your genetics will dictate most of where that proportion will end up.

Compound work with a focus on tricep is going to help. Other parts of the arm, shoulder and back need to develop to support bigger triceps as a balanced system.

Your 'light ' bone structure comment has also gone in the bin..... I am confident that is your hang up from your youth and not a comment made by an expert in the field. I think you have made that comment a bit too often for your own good.