Weights, cardio and stuff log

[Jester]

16 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 8 - 140kg, 8 - 150kg. Bitchin'. As long as the particular rib is minimally involved, I'll continue doing these.

12 max-stim smith machine incline press; 1 - 80kg, 2 - 90kg (warm ups), 5 - 95kg, 3 - 100kg, 4 - 105kg.

1x20 cable external-rotations - 10kg.

 

[Jester]

16 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 8 - 140kg, 8 - 150kg.

3x5 chest press machine; 102.5kgs. Motherf**king group of 18 year old kids hogging the misth machine, 6 of them doing endless sets of 40kg shrugs ... wtf ... such a useless exercise on that piece of equipment ...

1x20 cable external-rotations - 10kg.

 

[Jester]

14 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 5 - 140kg, 9 - 150kg. Trying to rein volume down a little, around the 11-13 mark is probably ideal for every-other-day training (to achieve best performance under those conditions).

11 max-stim smith machine incline press; 1 - 80kg, 1 - 90kg (warm ups), 2 - 100kg, 9 - 110kg. Really happy with these. Thought I'd put on 105kg, so pretty stoked with 110kg.

1x20 cable external-rotations.


Looking forward to bring Rack Pulls back in after the 21 day mark (or so). Will obviously need to keep a tighter eye on form - maintaining a straighter back, non-compression of rib cage.

 

[manimal]

Lifting some big numbers! Those bb rows! wow I'm at a mere 72kgs. Are you using a bench or you bent over?

 

[Jester]

Pendlay Rows; http://www.youtube.com/watch?v=ZlRrIsoDpKg


I think the volume was a bit too high, as I had trouble getting the last inch or two on a couple of the reps. I might be better suited at doing 145kg for now and making sure form isn't compromised.

The rib is also a mildly limiting/cautioning factor and will be for another 2-3 weeks I expect.

 

[Jester]

13 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 6 - 140kg, 5 - 150kg, 2 - 155kg.

10 max-stim smith-machine incline press; 1 - 80kg (warm ups), 2 - 100kg, 4 - 110kg, 4 - 115kg.

 

[Jester]

13 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 3 - 140kg, 6 - 150kg, 4 - 155kg.

9 max-stim smith-machine incline press; 2 - 80kg (warm ups), 1 - 100kg, 1 - 105kg, 4 - 110kg, 3 - 115kg. Couldn't get 120kg up. Rib was a bit sore so I left it there.

1x20 cable external rotations

 

[Grooveongreg]

Impressive rows can you break down how u do your max stim with rest and things. I kind of get it but not 100%

 

[Jester]

http://anabolicminds.com/forum/exercise-science/53632-max-stimulation-next.html

Grab the PDF in the first post.

I think of them as singles with whatever rest I need to get the next rep. I wouldn't really do them heavier than 3RM load (no matter what the exercise is) and certain exercises I wouldn't use max-stim for at all, at least not anything above 5RM.

 

[Grooveongreg]

Cheers mate

 

[Jester]

13 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 2 - 140kg, 5 - 150kg, 6 - 155kg.

12 max stim smith machine incline press; 2 - 80kg (warm ups), 1 - 100kg, 1 - 105kg, 6 - 110kg, 4 - 115kg.

1x20 cable external rotations - 10kg.

 

[Jester]

14 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 5 - 150kg, 5 - 155kg, 4 - 160kg. Booyah.

13 max stim smith machine incline press; 2 - 80kg (warm ups), 2 - 100kg, 1 - 105kg, 10 - 110kg.

1x15 cable external rotations - 15kg.

Feeling good. Right rib a bit sore now ... GP says from bearing extra stress.

 

[Tryingtologin]

Your last two entries, you have 2 lots of max stim BB rows. Are the last lot metabolic work or are they spread out during the day as you mention warm ups twice?

 

[Jester]

c&p typos, thanks for picking up, corrected it to smith machine incline press, cheers.

 

[Tryingtologin]

Haha Gotcha!

 

[Jester]

12 max-stim BB Rows; 5 -70kg, 3 - 120kg (warm ups), 4 - 150kg, 8 - 160kg. A few 160kg's weren't the best form but the calories will get the strength and size to make it better. Just cbf'd trying to locate 2x 2.5kg plates from all the prissy kids doing infinite 15kg (total) mirror curls

13 max-stim shoulder press machine, neutral grip; 1 - 40kg, 1 - 55kg (warm ups), 13 - 67.5kg. Didn't have it in me to wait for the smith machine today, nor to do the actual incline. CNS was lagging a lot last time. Will be fine come Saturday.

1x15 external cable rotations - 15kg. Felt great.

 

[Jester]

21 leg presses; 4 - 120kg, 4 - 200kg, 3 - 240kg (warm ups), 5,5 - 280kg, 3,3, - 320kg, 2,2 - 340kg, 1 - 350kg.

15 leg extensions; 5 - 75kg, 5,5 - 85kg.


0 partials.

 

[Jester]

13 max-stim BB rows; 5 - 70kg, 3 - 120kg (warm ups); 13 - 150kg. Some CNS drain from the 160's, decided to keep it form-focused. Solid reps.

5 deadlifts; 1 - 150kg, 1 - 160kg, 1,1 - 180kg, 1 - 190kg. Grip needs work, as I'm now going with double-overhand. Really happy with strength retention. V. confident I can still do 200kg starting from the top and without shoes.

13 max-stim smith machine incline press; 1 - 80kg, 1 - 100kg (warm ups), 13 - 110kg.

1x15, 1x10 external cable rotations - 15kg.

 

[Sci]

Your numbers are pretty awesome. You should snap some photos, your back especially must be massive judging by your incredible rowing strength.

 

[Jester]

Need to dedicate to a cut first and prob. just strip off a reasonable amount of hair in a bunch of places. My back probably isn't as big as it could/should be, though it's certainly thickened up considerably the last 4 months or so.

I've certainly focused on strength more in the last 12 months than hypertrophy. My back is definitely my most impressive feature though. Rowing is all about the mental. Just move the b1tch, basically.




17 clustered leg presses; 3 - 200kg, 3 - 240kg (warm ups), 5 - 280kg, 3,3 - 320kg, 2,2,2 - 340kg