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Update 2nd April 2013  number twoWhat’s up bros. So that was my weight loss toxx. It was my first one and I just wanted to go for a simple goal and shift some flab, and it worked pretty well. For the last 2 weeks I have pretty much been dreaming of food non-stop. Literally sat at work, drawing up menu plans, my mouth watering. I am glad now I can put a food in my mouth again. My second toxx will consist of 3 stages. 1.) Eat ALL THE FOOD 2.) GET STRONG 3.) THAT’S IT The toxx will be measured by improving my 1RM in my deadlift, squat, bench and press by 15% in 6 months (By 1st October 2013). I don’t know if this will be too easy or too hard, but we will see. Any opinions, internet bros? I’m basing this off my experiences last year – I was able to improve my 1RM by about 5% every two months. I will continue to base my workouts on Cavefish's routine, as I've got good progress with it and I don't see the need to change yet. – By 1st October 2013 I will be able to :Deadlift: 272 lbs --> 312 lbs (123kg/141kg) Squat: 201 lbs --> 231 lbs (91kg/105kg) Bench: 165 lbs --> 190 lbs (75kg/86kg) Press: 124 lbs --> 143 lbs (56kg/64kg) This log will be updated with workouts, and sometimes with details of what food I have absorbed on certain days.  Update 29th March - Toxx goal 1 completed - reach 12 stone (168 lbs) before end of March 2013 Before -  After -  New toxx to follow shortly! goal 1Right then, What with it being January, I reasoned not many people would be posting new logs, as New Year is traditionally a quiet time for resolutions of any kind. So let’s do this thing. VITAL STATISTICS! Weight – 13st 1lb (183 lbs) Height – 6ft Age - 30 (this is terrifying) Speed - amble Lions tamed - 3 I've been lifting for a while, but this one is pretty simple – reach 12st or less by March 31st 2013. This isn’t one of the most exciting or far-reaching goals, but as advised I wanted to do something realistic and start slowly. By becoming sleeker and more aerodynamic, it will be easier to avoid predators. Once that goal is reached, we’ll move on to something involve strength.  Current photo - looking a little rotund here after the Christmas splurge. BACKGROUND! I used to be over 16st (224 lbs), and got myself down to 12st (168 lbs), so I know what is required. These pictures aren't really good enough for the amazing Transformations thread, but they show the before and after and W&W gave me the motivation to do this. They are from a couple of years ago.   So I know what's what, I simply just haven't been doing it. Having a toxx log and the potential scorn of internet strangers will motivate me harder. W&W got me into lifting a while back, which I really enjoy. I like spreadsheets and charts and little coloured boxes to track things. I also like bro-ing out with the bros at the bro-nasium. It’s a good combo. W&W has been a massive inspiration to change my fitness life around, and I hope to give something back. And also get buff with sweet guns. My biggest enemy is delicious beer. I simply drink too often. Not only does this encourage bad eating, it also diminishes my exercise days. Reducing my booze intake will be a key remit of this business plan. I’m still a beginner but my lifts have come on solidly if not spectacularly this year. My combined 1RM total was 284kg (626 lbs) in Feb 2012, and as of the end December 2012 I'd got up to 366kg (807 lbs). Current 1RM! Deadlift - 272 lbs Squat - 201 lbs Bench - 165 lbs Press - 124 lbs The basic plan is to stick to my current workout schedule – 3 weight sessions per week, based on Cavefishe's routine, and 2 days of high intensity cardio, as well as reducing my calorie intake. This has been my potential plan for sometime, I just simply haven’t followed it – often it’s only been 2 weight sessions and 1 cardio per week. Combine that with my immense eating and I’ve been going nowhere for a while. With you brave bros behind me, we can smash this. SO LETS SMASH IT YOU MOTHERS Updated : Fortnightly (and sometimes random) weigh-in 14th January 2012 - 180 lbs 28th January 2012 - 181 lbs - well this isn't very good! I think the trick now is stop shovelling so much goddam food in my face. 10th Feb - 179 lbs - softly softly catchy monkey 15th Feb - 177 lbs (clearly cheating because this was immediately after a sweaty workout) 4th March - 175 lbs 29th March - 168 lbs! Winstons fucked around with this message at Apr 2, 2013 around 19:19 |
| # ? Jan 1, 2013 19:43 |
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| # ? May 25, 2013 03:53 |
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Oh god I don't want to have to understand stone as well as pounds and kg.
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| # ? Jan 1, 2013 20:18 |
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Losing weight is much more fun in pounds, since there are smaller increments. Just switch your scale unit bro 
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| # ? Jan 1, 2013 20:51 |
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KBD posted:Losing weight is much more fun in pounds, since there are smaller increments. Just switch your scale unit bro Good thinking - I should go the whole way and switch it to grams, then they'll be flying off! Put some photos in OP for added dramatic effect. Winstons fucked around with this message at Jan 1, 2013 around 21:32 |
| # ? Jan 1, 2013 21:22 |
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What ho, Back to the gym today after my Christmas splurge, my fine bros. Many foodstuffs have been eaten over this period - probably all of the foodstuffs. There was also a three day period running from Christmas Eve to the end of Boxing Day where I got so drunk that I entered a new period of space and time that took my brain 3 days to recover from. It really isn’t big or clever and I shouldn’t be doing it anymore. I’ve not been in the gym since my 1RM test three weeks ago, so today was a light session – what with the break and the massive abuse of my body in every conceivable way, it’s what I tend to do when getting back to things. Rather than dive right in there with full weights + reps and fail miserably. The workout was just each compound lift done a few times along with some isolation exercises. It’s basically just a selection of stuff from my normal 3 day split to gently work out every muscle group and get them used to gymming again. No breaks between exercises and about 45 sec rest between sets. 2 sets deadlifts 132 lb * 10 2 sets cable row 88 lb * 10 2 sets squats 132 lb * 10 3 sets lying leg curl 45 lb * 12 2 sets flat barbell bench 110 lb * 12 2 sets cable fly 55 lb * 10 2 sets front military press 72 lb * 10 2 sets side lateral raise 15.5 lb * 10 - 8/7 2 sets barbell curl 55 lb * 12 – 8/7 2 sets bicep machine 55 lb * 12 – 10/8 2 sets close grip bench 100 lb * 10 - 10/8 2 sets rope pushdown 88 lb * 15 The gym was actually pretty quiet today, despite the popular meme of it supposed to be heaving with sweaty resolutionists. There were literally minimal bros. Having also gone to the same gym for some time, I recognise a lot of the regular faces now. There’s one guy who looks like a Romanian gymnast, complete with white shorts and wifebeater vest. He can easily squat 3 times what I can and is generally very awesome, but sadly he wasn't in today. Shoulders Girl was though (she has big shoulders) - she's immensely strong and literally gives no fucks about being the only girl in the weights section. We have a special ladies only section with weights/machines in, but she doesn't bother with any of that silly nonsense.
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| # ? Jan 2, 2013 20:17 |
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CARDIO YOU MOTHERS. Just a quick HIIT session today, 10 mins, sprints/jogging. I used to do a fair bit of jogging and have done a couple of 10k's, but in the end I just found it so boring. I don't know how long distance joggers bring themselves to do it. Fast running/listening to loud music is really the only way I can force myself into my running shoes these days. Interesting news story here in the UK today, about a proposal for reducing the benefits that obese people get if they don't follow exercise plans from their doctors - http://www.bbc.co.uk/news/uk-england-london-20897681 I don't know how it works in the U.S., but in England if people are unemployed they can get paid a 'Jobseekers Allowance' of around £60 ($100 ish) per week by the government to live on, if they have no or very little income (there are conditions attached, such as applying for a certain number of jobs per week, physically attending at the jobseekers office to check on their progress, etc). So punishing poor fat people by taking away their money - think we are on pretty dodgy ethical grounds there. Pff, why not just round them all up into camps, to 'concentrate' them in one area, as it were? Simply really. I should be in charge! Quite clearly a hilariously badly thought out proposal, even if I am all for random and punitive punishments for the lazy. Winstons fucked around with this message at Jan 3, 2013 around 23:28 |
| # ? Jan 3, 2013 20:31 |
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I did a weight! today, same light routine as last post, reversed in order. 2 sets rope pushdown 88 lb * 15 2 sets close grip bench 100 lb * 10 2 sets bicep machine 55 lb * 12 2 sets barbell curl 55 lb * 12 2 sets side lateral raise 15.5 lb * 10 2 sets front military press 72 lb * 10 2 sets cable fly 55 lb * 10 2 sets flat barbell bench 110 lb * 12 3 sets lying leg curl 45 lb * 12 2 sets squats 132 lb * 10 2 sets cable row 88 lb * 10 2 sets deadlifts 132 lb * 10 Had DOMS yesterday in my hamstrings, just from the light workout two days before. I always get DOMs in the back of my legs/glutes, even after being a regular gym goer for 2 years. A while back I found this great and very detailed (and long!) post on DOMS, from a very useful blog – http://www.begin2dig.com/2009/09/do...ayed-onset.html I did biochemistry at university, hence the science love. This second post looks at what has been scientifically proven to reduce the intensity of the DOMS feeling - http://www.begin2dig.com/2009/09/do...t-works-to.html A while ago I used the information here to try out various things to see if I could reduce or remove DOMS – what worked for me was keeping my heart rate up inbetween leg exercises (1-2 mins jogging around the gym track) and then a hot bath at home as soon as I got back. He suggests a variety of other options (compression suits, ice baths, or hot baths/ice baths alternating every 2 mins, etc) but most of the other options are really only viable for proper atheletes. It actually worked amazingly well and I had no (perceivable) DOMS for the next 3 days. Of course this is too much hassle to do after every leg workout, so I don’t tend to bother – a hot bath on its own will reduce DOMs a little but I generally just live with it.
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| # ? Jan 5, 2013 16:57 |
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Just another short HIIT session today, same as before - 10 mins sprints/jogging, 1 min sprints followed by 1 min jogging. Bloody knackered afterwards.
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| # ? Jan 6, 2013 19:36 |
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A trip to the Gentleman’s Lifting Emporium today and back to my regular schedule. The Monday night hordes were in full attendance, like a scene from Dante's Inferno - only vastly more depressing. Deadlifts - 143 lb x 10,10,10,7 Wide grip pullups - BW x 5,4,4,3 Hyperextensions (first time ever doing these!) - BW x 10/6/7 Cable Row - 100 lb x 10,10,10 Pec Dec - Some Barbell flat bench - 110 lb x 11,8,6 Barbell incline bench - 88 lb x 7,6,5 (woah!) DB Press - 45lb x 8,7, fail. Weirdly, got a leg cramp here. DC Calves - 242 lb x 6, then normal reps to failure (11) Winstons fucked around with this message at Jan 7, 2013 around 20:28 |
| # ? Jan 7, 2013 20:05 |
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Legs hoooooooo! Absolutely smashed it today. Leg extensions - 100 lbs x 15,15,15 Squats - 143 lbs x 10,10,10,10 Woo! First time ever completed a full set at this weight Leg press machine - 220lbs x 12,10,10 Walking lunges - 45 lbs x 9,7,5,collapse Wrist Curls - 55 lbs x 20,15 Abs: V-ups - 15,15,8 Machine lying leg curls - 45 lbs x 12,12,12,12 Small children tossed over gym roof - 4 yr old x 2, 5 yr old x 1, failed on 6 yr old Winstons fucked around with this message at Jan 9, 2013 around 21:51 |
| # ? Jan 9, 2013 19:18 |
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Tomorrow's my leg day. Your leg extensions made my quads burn just reading them. I'm gonna go for that many reps and catch up to your weight.
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| # ? Jan 10, 2013 04:20 |
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Vigilantly Vigorous posted:Tomorrow's my leg day. Your leg extensions made my quads burn just reading them. I'm gonna go for that many reps and catch up to your weight. Following Cavefish's routine there. At first I thought 'Hmm, do I really want to do that right before doing squats?', because I used to just go in, warmup, and do squats first since it's the hardest thing to do on my leg day. But you get used to it pretty quickly.
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| # ? Jan 10, 2013 09:15 |
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HIIT today, 10 minutes sprints/jogging. Wasn't too keen on it today - it's dark, cold and I was all doms-y.
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| # ? Jan 10, 2013 17:38 |
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Winstons posted:VITAL STATISTICS! This is the most amusing thing I've read all morning. I like the cut of your jib. Gonna be following this!
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| # ? Jan 10, 2013 18:32 |
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Ham Pants posted:This is the most amusing thing I've read all morning. I like the cut of your jib. Gonna be following this! Thanks! It's always important to keep one's jib properly trimmed and maintained to current fashions. No one likes a bushy jib. Winstons fucked around with this message at Jan 11, 2013 around 18:22 |
| # ? Jan 11, 2013 14:56 |
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Arms + Shoulders today. Gym always very quiet on Friday afternoons. Gives one time to contemplate the ennui of life and whether love can truly be obtained by a creature as flawed as man. Also gave me a chance to yell ‘LIGHTWEIGHT BABY!’ when shoulder pressing more than I ever have in a set before. Front military press - 72 lbs x 10,10,10 (  )Side lateral raises - 17.5 lbs x 10,8,6 Front barbell shrugs - 132 lbs x 10,10 - 176 lbs x 8 Rear lever shrugs - 132 lbs x 10,10,10 Rear delt machine - Some Tricep rope pushdown - 88 lbs x 15,11,10 Close grip bench press - 100 lbs x 10,10,10 Reverse tricep pushdown - 77 lbs x 12,10,10 Barbell bicep curl - 55 lbs x 12,10,6 Bicep machine - 55 lbs x 4,7,6 Hammer bar curl - 22 lbs x 8,4 DC calves on leg press machine - 242 lbs x 7 reps, then normal reps to failure (15) Time spent thinking about my life in terms of Game of Thrones e.g. how to expand my dynasty, claim more land, etc - 2 x 60 mins Winstons fucked around with this message at Jan 13, 2013 around 20:35 |
| # ? Jan 11, 2013 15:11 |
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Cardi-yo today, just 10 minutes HIIT sprinting again. Snowed today for about 30 seconds, which is always a highly exciting event in Britain. Guaranteed this will be the first thing discussed by the nation at work tomorrow morning. Every workplace will then have some wise seer proclaim 'Oh, I think it's a bit too cold for snow now.'
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| # ? Jan 13, 2013 20:29 |
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Weigh-in day today, Mr Scale says - 180 lbs (12st 12lbs) I thought I was joking last night, yet hilarously, the first thing I see on Sky News this morning are the words 'SNOW WARNING!' in bright red letters, followed by a news report from inside a traffic control centre about the 'chaos' that is due to occur on the roads today. We then cut to an outside reporter on a residential street, who is blarting the words 'People here have been digging their cars out, ready for the gruelling journey to work this morning.' But yet you can clearly see, with your own eyes, that there is literally less than half an inch of snow on the road. Like someone has lightly dusted it with icing sugar. The media goes NUTS in this country whenever snow even looks likely, any of you reading from places in the US or Canada that experience proper snow on a regular basis would be incredulous as to how much panic is caused by approximately three atoms of the stuff here in the UK.
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| # ? Jan 14, 2013 07:47 |
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A gym happened today, despite the apocalyptic millimetre of snow. Another 7 flakes fell in the afternoon. The country is now getting ready for SNOW CHAOS. Back/Chest Deadlifts - 143 lb x 10,10,10,8 Wide grip pullups - BW x 5,4,4,3 Cable Row - 100 lb x 10,10,10 Hyperextensions - BW x 10/8/8 Barbell flat bench - 110 lb x 12,8,5 Barbell incline bench - 88 lb x 6,6,5,5 Cable fly - 55 lbs x 10,10,6 DB Press - 38lb x 6,6,6 (the number of the beast!) DC Calves on leg press machine - 242 lb x 7, then 20 normal reps to failure Winstons fucked around with this message at Jan 14, 2013 around 22:57 |
| # ? Jan 14, 2013 19:35 |
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 Laughing too hard at your wonderful weather reporting to even taken in your actual workout. YAY!
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| # ? Jan 14, 2013 19:42 |
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Today we are going to talk about something that really gets my goat. Science and the media. It's rant time!  In the UK we have had a number of meat ‘scares’ over the years, specifically misreported by the media. Popular media in general is very bad at accurate scientific reporting.The example I’m discussing today is the typical ‘red meat’ scare that pops up every few years. Here is a recent front-page example – http://www.dailymail.co.uk/health/a...rt-disease.html This kind of stuff is splashed on the front cover of a national newspaper. (Most people in the UK recognise that The Daily Mail is a poor quality sensationalist paper, but vast numbers of middle-class housewives buy it because it carries good gardening tips and has a nice easy crossword). But stuff like this is also reported through more respectable channels, such as the BBC – http://www.bbc.co.uk/news/health-17345967 Media reporting of science fails on a number of levels and gives wrong information to the general public. The main problems are the lack of proper analysis of the scientific report (‘scientists’ are seen as mysterious boffins who hold some sort of special power over normal folk) and most critically, reporting the wrong statistics for a more dramatic headline. For example, in the Daily Mail article we have the quote “You have a 20% increased risk of dying (from colorectal cancer) if you consume (an extra 85g per day of) red meat”, which at first glance sounds alarming. But this is inaccurate given the true picture, and not the real relative risk number. The real relative risk is that 5 deaths occur every year out of 10,000 people from colorectal cancer. A 20% increase would mean that now 6 out of 10,000 people would die from that cancer – which is now a much less alarming number. But! This number isn’t true anyway, because the actual scientific report is shoddily done and does not form a proper causal link and conducts no randomised studies into the issue. Red meat is still seen by large number of the general populace as ‘bad’ for you, because of this kind of inaccurate and poor quality reporting, based on scientific studies that do not establish a proper causal relationship in their experiments – many of the bad effects of red meat, if you read the report, are actually due to the high levels of smoking, drinking, lack of exercise and obesity that many of the subjects that consumed large amounts of meat had. For a really in-depth breakdown on the issue, grab a coffee and have a read of this article from the excellent science blog, DCscience.net - http://www.dcscience.net/?p=1435 Amusingly, there is also a website dedicated to the things that the Daily Mail think will cause and/or cure cancer. The list is vast, and includes huge numbers of items that apparently both cause AND cure it – http://kill-or-cure.herokuapp.com/a-z/b As well as getting angry about shoddy science reporting, today I also did a gym. I now plan to eat lots of meat. Legs! (Numbers in brackets after the reps show the number of times I've completed a full batch of sets at this weight in previous workouts, and including the current workout. Once I've done it successfully 3 times in a row, I up the weight.) Leg extensions - 100 lbs x 15,15,15 (3!) Squats - 143 lbs x 10,10,10,10 (2) Machine lying leg curls - 45 lbs x 12,12,12,12 (2) Leg press machine - 220lbs x 12,12,12 (1) Walking lunges - 45 lbs x 10,8,5 Wrist Curls - 55 lbs x 20,15 Abs: V-ups - 15,15,15 (1) Winstons fucked around with this message at Jan 16, 2013 around 19:11 |
| # ? Jan 16, 2013 19:01 |
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Nice workout! And yes, that kind of reporting gets my goat, too. Will eat some red meat today in solidarity. 
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| # ? Jan 16, 2013 19:06 |
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Voodoo Doll posted:Nice workout! And yes, that kind of reporting gets my goat, too. Will eat some red meat today in solidarity. Thanks! I got stuck on 130lbs for ages on squats, because I wasn't working hard enough. Felt good to blast past that at last, I feel like I could conquer the world now! YOU JUST LOOK OUT WORLD!
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| # ? Jan 16, 2013 20:23 |
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Weights and a cardio today. Phew! The snowpocalypse in England continues as we get another 1/8th of an inch. Arms/Shoulders Front military press - 72 lbs x 10,10,10 (2) Side lateral raises - 15.5 lbs x 10,10,10 (1) Front barbell shrugs - 176 lbs x 10,10,7 Rear barbell shrugs - 132 lbs x 10,10,10 (1) Rear delt machine - 66 lbs x 8,8,7 Tricep rope pushdown - 88 lbs x 15,15,12 Close grip bench press - 100 lbs x 10,10,10 (2) Reverse tricep pushdown - 77 lbs x 10,10,10 (3) Barbell bicep curl - 55 lbs x 12,9,4 Bicep machine - 55 lbs x 9,6,5 Hammer bar curl - 22 lbs x 9,6 Damsels rescued – 1 * 2 princesses Cardio! 10 mins HIIT on exercise bike One thing that I have changed since just before Christmas – I used to do my workouts by alternating body parts. E.g. on a chest/back day, I would do 1 chest exercise, then 1 back, then a 2nd chest, then a 2nd back, and so on. Around December time I changed it to do all body parts in a row, as you can see from everything in this log. This was way harder! And a good way to mix things up. I was really shattered the first couple of times I did this and my lifts were a lot lower. My body is slowly adapting now.
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| # ? Jan 18, 2013 16:46 |
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Just another Cardio today, 10 minute HIIT sprints again. Many huffs were puffed. Snooker and football on the TV now - sport me till I burst.
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| # ? Jan 20, 2013 21:26 |
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Gym literally swarming with bros today. It was like a bro explosion! I very carefully and passive-aggressively put all my weights away very neatly, just to make them feel bad about being such messy oafs. That'll learn 'em. BACK/CHEST! Deadlifts - 154 lb x 10,10,7,7 Wide grip pullups - BW x 5,5,4,2 Cable Row - 110 lb x 10,7,6 Hyperextensions - BW x 10,10,10 (1) Chest fly machine - Quite a few Barbell flat bench - 110 lb x 8,8,6 Barbell incline bench - 88 lb x 8,6,6,bleh DC Calves on leg press machine - 242 lb x 8, then 22 normal reps to failure
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| # ? Jan 21, 2013 20:31 |
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Winstons posted:Gym literally swarming with bros today. It was like a bro explosion! I very carefully and passive-aggressively put all my weights away very neatly, just to make them feel bad about being such messy oafs. That'll learn 'em. You are so cute! And also STRONG! 
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| # ? Jan 21, 2013 20:32 |
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Voodoo Doll posted:You are so cute! Thanks! There were a lot of way stronger guys in the gym today, including Romanian Gymnast guy. I just consoled myself with how neatly I tidied my weights away. LIKE A REAL MAN!
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| # ? Jan 21, 2013 22:28 |
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I'm sure you already know this, but still, it bears saying again. Strength is something you compare to yourself, not to anyone else. You're stronger than you were a week ago, and therefore you are the strongest!
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| # ? Jan 21, 2013 22:30 |
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Thanks – yes I’m very much on board with that. There’s always going to be someone stronger. I only compete against myself. But it’s nice not being on the very bottom rung anymore. (Patience Monty, climb the ladder.) I’m also at the strongest I’ve ever been, which feels cool. I’m sailing into uncharted territory here. LEGS HOOOOO Leg extensions - 110 lbs x 15,15,15 (3!) Squats - 143 lbs x 10,10,10,10 (3!) Machine lying leg curls - 45 lbs x 12,12,12,12 (3!) Leg press machine - 220lbs x 12,12,12 (3!) Walking lunges - 45 lbs x 10,9,7 Wrist Curls - n/a Too many bros using spare benches Abs: V-ups - 15,15,15 (2) Amount of Game Of Thrones books re-read in preparation for Season 3 – 0.75 X A Clash of Kings
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| # ? Jan 23, 2013 19:48 |
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Winstons posted:
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| # ? Jan 23, 2013 23:25 |
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So, a January happened. Time for a February soon. The brownest of the months. Weights and a cardio again. Arms/Shoulders Front military press - 72 lbs x 10,10,10 (3) Side lateral raises - 15.5 lbs x 10,10,7 Front barbell shrugs - 176 lbs x 10,10,9 Rear barbell shrugs - 132 lbs x 10,10,10 (2) Rear delt machine - 66 lbs x 10,8,6 Tricep rope pushdown - 88 lbs x 15,15,15 (1) Close grip bench press - 100 lbs x 10,10,7 Reverse tricep pushdown - 88 lbs x 10,10,10 (1) Barbell bicep curl - 55 lbs x 12,8,5 Bicep machine - 55 lbs x 4,5,6 Hammer bar curl - 22 lbs x 10,3 V-ups 3 * 15 BW - 15,15,15 (3) Cardio 10 mins HIIT on exercise bike Also, this happened. 
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| # ? Jan 27, 2013 18:24 |
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Super strong duder in the gym today. Deadlifting 450lbs for reps, which I definitely think is the most I’ve ever seen done in real life before. I was halfway across the gym using some wimpy machine, listening to music full volume on headphones, and yet somehow beneath it I could hear, almost sense, this loud, guttural roaring. I took off my headphones and watched as this guy wrestled the bar into submission, roaring like an angry polar bear as he did so. He was pretty awesome. BACK/CHEST Deadlifts - 154 lbs x 10,10,7,5 (grip and forearms SUPER tired from this, it really affected my pullups. I should probably start doing them first) Wide grip pullups - BW x 3,3,2 Cable Row - 110 lbs x 10,10,10 (1) Hyperextensions - BW x 10,10,10 (2) Barbell flat bench - 110 lbs x 12,8,8 Barbell incline bench - 88 lbs x 6,6,5,5 Cable fly - 55 lbs x 10,10,10 DB bench press - 38.5 lbs x 10,10,10 (1) DC Calves on leg press machine - 242 lbs x 8, then 25 normal reps to failure (This is so hard! When you finish you are walking around like John Wayne. That's right gym ladies - Calf exercises or poop mishap? I'll leave that to your imagination.) Winstons fucked around with this message at Feb 6, 2013 around 20:17 |
| # ? Jan 29, 2013 21:26 |
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Winstons posted:Small children tossed over gym roof I can't believe I missed this my first time through your log. Your humour pleases me. 
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| # ? Jan 29, 2013 21:50 |
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Winstons posted:I took off my headphones and watched as this guy wrestled the bar into submission, roaring like an angry polar bear as he did so. He was pretty awesome. EXCELLENT! I so wish I'd seen this irl, instead of only in Imagination Land. Winstons posted:Deadlifts Yes, so much this. I so totally discovered this yesterday. Bad planning FTW! 
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| # ? Jan 29, 2013 21:56 |
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Bros! It's leg time! Smashed it again, mainly due to the fact this was the first song on the ipod http://www.youtube.com/watch?v=-MrQtOoQRpc When N.W.A. wrote this seminal lead single about their dangerous lives in the L.A. ghettos, I imagine they almost certainly had a 30 year old white man from a tiny posh village in the south of England, strutting around the gym pretending to be one bad mother, as their target audience. Leg extensions - 110 lbs x 15,15,15 (1) Squats - 154 lbs x 10,9,7,7 Machine lying leg curls - 55 lbs x 12,12,7,7 Leg press machine - 242lbs x 12,9,8 Walking lunges - 45 lbs x 10,8,6 Wrist Curls - 55 lbs x 20,14 Abs: V-ups - 15,15,15 (3) Also, this poster has been up in my gym for some time, and is amazing. Apologies for bluriness, was a bit shakey when I took it. 
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| # ? Jan 31, 2013 20:04 |
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Voodoo Doll posted:EXCELLENT! I so wish I'd seen this irl, instead of only in Imagination Land. Imagination land is pretty cool though. That's where I'm a viking.
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| # ? Jan 31, 2013 20:04 |
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The tide of bros was strong today. We had all the regulars in. Romanian gymnast - I asked about packaging him up slinkimalinki, but we agreed it would be difficult to find a box big enough. Fat Gym Trainer - he's the top dog of all the gym trainers. He's pretty drat strong but has also really let himself go weight wise. In the couple of years I've been going he's now developed a massive stomach. He also seems like a bit of a dick. We also had another regular in who I will refer to as 'Mad Bro' - he's like the Mario Balotelli of my gym (look him up US goons - http://www.youtube.com/watch?v=erI5dG3_R5E). He's tall and super strong but also goofs around the whole time and seems a good laugh. He dances inbetween sets sometimes, or pulls up one leg and hops over it like they used to do in the eighties. I like him because one time in the locker room he threw his hat halfway across the room and managed to land it on a coat peg. He turned and shouted 'Who saw that?!' in excitment, and I yelled 'I DID!' and we had a nice bro moment. Anyway, on to the exercises. Shoulders/Arms today. (There was also some boring cardio done on saturday, but nobody needs to know about that.) Arms/Shoulders Front military press - 88 lbs x 10,9,4 Side lateral raises - 17.5 lbs x 10,7,7 Front barbell shrugs - 200 lbs x 7,7,6 Rear barbell shrugs - 132 lbs x 10,10,10 (3) Rear delt machine - 66 lbs x 7,6,5 Tricep rope pushdown - 88 lbs x 15,15,15 (2) Close grip bench press - 100 lbs x 10,10,10 (2) Reverse tricep pushdown - 88 lbs x 10,10,10 (2) Barbell bicep curl - 55 lbs x 12,12,7 Bicep machine - 55 lbs x 6,6,6 Hammer bar curl - 22 lbs x 15,7 Bicycle crunches 3 * 30 BW - 30,30,30 (1)
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| # ? Feb 4, 2013 20:16 |
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Today I went into the gym and lifted some weights. Nothing amusing happened I'm afraid. BACK/CHEST Wide grip pullups - BW x 5,5,5,5 (1) (much better doing this first this time around) Deadlifts - 154 lbs x 10,10,9,7 Cable Row - 110 lbs x 10,10,10 (2) Hyperextensions - 5kg x 7,6,6 Barbell flat bench - 110 lbs x 12,10,6 Barbell incline bench - 88 lbs x 6,5,5,5 Cable fly - 55 lbs x 10,10,10 (2) Machine fly - some DC Calves on leg press machine - 242 lbs x 10, then 15 normal reps to failure
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| # ? Feb 6, 2013 20:17 |
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| # ? May 25, 2013 03:53 |
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Legs + cardio today. Weight not exactly falling off at the moment. I'm eating well but my meals are just still too large. I think I need to pretty much halve the size of my dinners. Except for tonight, when I will eat an entire chicken. Leg extensions - 110 lbs x 15,15,15 (3) Squats - 154 lbs x 10,10,10,7 Leg press machine - 242lbs x 12,12,8 Machine lying leg curls - 55 lbs x 10,10,10,8 Walking lunges - 45 lbs x 8,6,6 Wrist Curls - 44 lbs x 20,20 Abs: Bicycle crunches - 30,30,30 (2) 10 mins HIIT on bike - Sweaty x lots
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| # ? Feb 10, 2013 19:18 |
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