- Joined
- Feb 4, 2014
- Messages
- 1,466
- Reaction score
- 157
Get back to moo thai, fatty.
Yolog
- Thread starter LZD
- Start date
Haha. Massive forearms are a real goal of mine. Decided I am buying the materials for, and making my own wrist roller tomorrow.
Maybe one day.... my old coach started a new gym but there aren't any weights...can't afford two memberships. Sadly don't see it happening any time soon....
13/2, 2014:
Warm-up: SMR, stretched hips/groin etc.
Squat
20 x 5
40 x 3
60 x 3
80 x 3
105 x 5 x 5
Press
20 x 5
30 x 5
42.5 x 5 x 5
Deadlift
60 x 5
80 x 5
100 x 5
120 x 5
Assistance
Lat Pulldown - 25 x 10, 45 x 10 x 2
Hammer Curl - 10s x 6, 15s x 6 x 2
Wrist Roller - 5kg x 3 (up/down)
Notes:
- Squats felt good.
- Presses were easy.
- Deadlifts were easy - focusing on form.
- Assistance was done very quickly.
- Made my own wrist roller today with a piece of dowel and rope for $5.
Warm-up: SMR, stretched hips/groin etc.
Squat
20 x 5
40 x 3
60 x 3
80 x 3
105 x 5 x 5
Press
20 x 5
30 x 5
42.5 x 5 x 5
Deadlift
60 x 5
80 x 5
100 x 5
120 x 5
Assistance
Lat Pulldown - 25 x 10, 45 x 10 x 2
Hammer Curl - 10s x 6, 15s x 6 x 2
Wrist Roller - 5kg x 3 (up/down)
Notes:
- Squats felt good.
- Presses were easy.
- Deadlifts were easy - focusing on form.
- Assistance was done very quickly.
- Made my own wrist roller today with a piece of dowel and rope for $5.
14/2, 2014:
Yesterday my morning bodyweight (post-piss) was 88.5. I think the soccer, combined with lifting, combined with the heat (its been really hot and humid here) are taking their toll. I want that number going up not down.
Another thing is that eating healthy, I feel more satiated, so despite filling myself, I am consuming less calories. Last night I said fuck it and had a meat pie, two bags of chips and two beers at midnight. Lol.
Instead of doing that I am going to modify my diet, and have a protein shake every day, not just training days. I am having one now. I threw together random things from the fridge, the usual is:
500-700ml milk.
Banana
2 scoops whey
honey
yogurt (greek)
-mixed berries if I have them-
Today I also threw in:
mango
spinach
blueberries
Fuck it tastes good. I recommend that recipe to anyone.
So my usual diet is:
1. Pasta + Chicken/Tuna (alternating) + mixed salad (spinach/carrot/tomato/capsicum etc) x 4-5 servings throughout the day.
2. Another meal of dinner roughly every second day, usually red meat with vegetables, sometimes rice.
3. Protein shake
4. cheese, glasses of milk or almonds for snacks
5. eggs and bacon for breakfast on the weekend
Yesterday my morning bodyweight (post-piss) was 88.5. I think the soccer, combined with lifting, combined with the heat (its been really hot and humid here) are taking their toll. I want that number going up not down.
Another thing is that eating healthy, I feel more satiated, so despite filling myself, I am consuming less calories. Last night I said fuck it and had a meat pie, two bags of chips and two beers at midnight. Lol.
Instead of doing that I am going to modify my diet, and have a protein shake every day, not just training days. I am having one now. I threw together random things from the fridge, the usual is:
500-700ml milk.
Banana
2 scoops whey
honey
yogurt (greek)
-mixed berries if I have them-
Today I also threw in:
mango
spinach
blueberries
Fuck it tastes good. I recommend that recipe to anyone.
So my usual diet is:
1. Pasta + Chicken/Tuna (alternating) + mixed salad (spinach/carrot/tomato/capsicum etc) x 4-5 servings throughout the day.
2. Another meal of dinner roughly every second day, usually red meat with vegetables, sometimes rice.
3. Protein shake
4. cheese, glasses of milk or almonds for snacks
5. eggs and bacon for breakfast on the weekend
15/2, 2014:
Really bad case of sunburn made me bail on squatting.......
Squat
20 x 8
40 x 4
60 x 3
80 x 3
100 x 1
107.5 x 3...
Bench
20 x 8
40 x 5
50 x 3
60 x 3
70 x 1
75 x 5 x 3
60 x 8
Row
60 x 5
70 x 5 x 3
60 x 8
Facepull - 60 x 20, 70 x 15 x 2
BB Curl - 15 x 10, 30 x 8 x 2
Plate Pinch - 10s x 30, 15s x 15, 10, 5
16/2, 2014:
Futsal - 40 minutes
Really bad case of sunburn made me bail on squatting.......
Squat
20 x 8
40 x 4
60 x 3
80 x 3
100 x 1
107.5 x 3...
Bench
20 x 8
40 x 5
50 x 3
60 x 3
70 x 1
75 x 5 x 3
60 x 8
Row
60 x 5
70 x 5 x 3
60 x 8
Facepull - 60 x 20, 70 x 15 x 2
BB Curl - 15 x 10, 30 x 8 x 2
Plate Pinch - 10s x 30, 15s x 15, 10, 5
16/2, 2014:
Futsal - 40 minutes
Last edited:
17/2, 2014:
Warm-up: SMR, some mobility/stretching.
Squat
20 x 10
40 x 3
60 x 3
80 x 3
100 x 1
107.5 x 5 x 3
Press
20 x 8
30 x 3
37.5 x 3
45 x 5 x 3
Deadlift
skipped....every bar taken....
Assistance:
Lat Pulldown
25 x 10
45 x 10 x 3
Hammer Curl
10s x 6
15s x 7 x 2
Wrist Roller
5kg x 4 (up/down = 1)
Warm-up: SMR, some mobility/stretching.
Squat
20 x 10
40 x 3
60 x 3
80 x 3
100 x 1
107.5 x 5 x 3
Press
20 x 8
30 x 3
37.5 x 3
45 x 5 x 3
Deadlift
skipped....every bar taken....
Assistance:
Lat Pulldown
25 x 10
45 x 10 x 3
Hammer Curl
10s x 6
15s x 7 x 2
Wrist Roller
5kg x 4 (up/down = 1)
18/2, 2014:
Wrist roller
5kg x 2
7.5kg x 3
Dat pump!
Later on tonight (logging early):
Futsal - 40 minutes.
Edit: Just ordered the captains of crush trainer. No idea if I'll even be able to do it. Ordered it from somewhere local so I can upgrade easily when necessary. Shipping is cheap.
Wrist roller
5kg x 2
7.5kg x 3
Dat pump!
Later on tonight (logging early):
Futsal - 40 minutes.
Edit: Just ordered the captains of crush trainer. No idea if I'll even be able to do it. Ordered it from somewhere local so I can upgrade easily when necessary. Shipping is cheap.
Last edited:
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
Do it! Let's get into CoC together.
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
19/2, 2014:
Warm-up: SMR. Stretched hips/chest. Squat mobility and stretching.
Squat
20 x 8
40 x 3
60 x 3
80 x 3
100 x 1
110 x 5 x 3
Easy. All reps were fast!
Bench
20 x 10
40 x 3
50 x 3
60 x 3
70 x 1
77.5 x 5 x 3
Pendlay Row
60 x 5
67.5 x 5 x 3
80 x 5
Motherfucker! Only realised after the final set I had misloaded the bar. Was meant to be 3 x 5 @ 72.5. Did 80 to make up for it.
Extras:
Facepull / pec stretch
60 x 10
70 x 15 x 3
Barbell Curl / hip stretch
12.5 x 10
30 x 10 x 2
Plate Pinch
10s x 15s
15s x 30s (PR!)
Warm-up: SMR. Stretched hips/chest. Squat mobility and stretching.
Squat
20 x 8
40 x 3
60 x 3
80 x 3
100 x 1
110 x 5 x 3
Easy. All reps were fast!
Bench
20 x 10
40 x 3
50 x 3
60 x 3
70 x 1
77.5 x 5 x 3
Pendlay Row
60 x 5
67.5 x 5 x 3
80 x 5
Motherfucker! Only realised after the final set I had misloaded the bar. Was meant to be 3 x 5 @ 72.5. Did 80 to make up for it.
Extras:
Facepull / pec stretch
60 x 10
70 x 15 x 3
Barbell Curl / hip stretch
12.5 x 10
30 x 10 x 2
Plate Pinch
10s x 15s
15s x 30s (PR!)
20/2, 2014:
Rest day. But my gripper arrived. I don't want to fuck myself so I am introducing grip work slowly into my routine. Just 2 sets today.
CoC Trainer
- Warm-ups with partials (the first 20% doesn't have much tension)
- 2 sets of 8 (per hand).
- Static hold x 2 (left only)
My right closes the gripper quite easily - though I was fatiguing during the last reps. My left struggles to close the last 10%. It's also more difficult to hold it steady. Both of these are apparently common when the pinky and ring finger are weak. They help to "finalise" the movement.
So I finished by closing the gripper with both hands and then holding it closed for a while and then releasing it slowly.
I definitely learnt that my left hand is weaker.
Now that I have my equipment I need a training program! I have a wrist roller, a CoC trainer (and I'll be ordering more as the need arises!), and plates to pinch. Anyone have any thoughts?
Rest day. But my gripper arrived. I don't want to fuck myself so I am introducing grip work slowly into my routine. Just 2 sets today.
CoC Trainer
- Warm-ups with partials (the first 20% doesn't have much tension)
- 2 sets of 8 (per hand).
- Static hold x 2 (left only)
My right closes the gripper quite easily - though I was fatiguing during the last reps. My left struggles to close the last 10%. It's also more difficult to hold it steady. Both of these are apparently common when the pinky and ring finger are weak. They help to "finalise" the movement.
So I finished by closing the gripper with both hands and then holding it closed for a while and then releasing it slowly.
I definitely learnt that my left hand is weaker.
Now that I have my equipment I need a training program! I have a wrist roller, a CoC trainer (and I'll be ordering more as the need arises!), and plates to pinch. Anyone have any thoughts?
FINALLY! 4 pages and you're the only one to compliment me on its ingenuity!
21/2, 2014:
Warm-up: SMR, squat stretches. Pecs.
Squat
20 x 10
40 x 6
60 x 5
80 x 3
100 x 1
100 x 1
112.5 x 5
112.5 x 5
112.5 x 5
Increased my warm-up sets because I experience lower back pain during warm-ups. =/
Press
20 x 8
30 x 5
35 x 3
40 x 3
47.5 x 5
47.5 x 5
47.5 x 5
Felt stronger than ever. Easy.
Deadlift
60 x 5
80 x 5
100 x 5
115 x 5
130 x 5
Easy.
Lat Pulldown
30 x 10
45 x 10
45 x 10
45 x 10
Wrist Roller
7.5 x 4
CoC T
2 x 6 per hand
Warm-up: SMR, squat stretches. Pecs.
Squat
20 x 10
40 x 6
60 x 5
80 x 3
100 x 1
100 x 1
112.5 x 5
112.5 x 5
112.5 x 5
Increased my warm-up sets because I experience lower back pain during warm-ups. =/
Press
20 x 8
30 x 5
35 x 3
40 x 3
47.5 x 5
47.5 x 5
47.5 x 5
Felt stronger than ever. Easy.
Deadlift
60 x 5
80 x 5
100 x 5
115 x 5
130 x 5
Easy.
Lat Pulldown
30 x 10
45 x 10
45 x 10
45 x 10
Wrist Roller
7.5 x 4
CoC T
2 x 6 per hand
24/2, 2014:
Warm-up: SMR, squat stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
115 x 5
115 x 5
115 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
80 x 5
80 x 3
80 x 3
60 x 8
Pendlay Row
60 x 5
75 x 5
75 x 5
75 x 5
60 x 8
Assistance:
Barbell Curl superset with hip stretching
12.5 x 12
30 x 12
30 x 12
22.5 x 12
Wrist Roller
7.5 x 1
12.5 x 2
CoC Trainer per hand
1 x 8
1 x 8
Warm-up: SMR, squat stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
115 x 5
115 x 5
115 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
80 x 5
80 x 3
80 x 3
60 x 8
Pendlay Row
60 x 5
75 x 5
75 x 5
75 x 5
60 x 8
Assistance:
Barbell Curl superset with hip stretching
12.5 x 12
30 x 12
30 x 12
22.5 x 12
Wrist Roller
7.5 x 1
12.5 x 2
CoC Trainer per hand
1 x 8
1 x 8
26/2, 2014:
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
117.5 x 5
117.5 x 5
117.5 x 5
Press
20 x 6
30 x 5
37.5 x 3
45 x 3
50 x 5
50 x 5
50 x 5
Deadlift
60 x 5
80 x 5
100 x 3
120 x 3
140 x 5
Lat Pulldown
30 x 10
45 x 10
45 x 10
45 x 10
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
117.5 x 5
117.5 x 5
117.5 x 5
Press
20 x 6
30 x 5
37.5 x 3
45 x 3
50 x 5
50 x 5
50 x 5
Deadlift
60 x 5
80 x 5
100 x 3
120 x 3
140 x 5
Lat Pulldown
30 x 10
45 x 10
45 x 10
45 x 10
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