rev210

afternoon workout to finish . pushups consecutive ( strict no pauses) + superset dips (strict full range no pauses) 50 pushups 45 dips 50 pushups 10 dips Totally smashed now .... beer tempting me...must resist....

on your suggestion I just posted in my thread on the build section. I don't have the skyline window tho' so they lack style.

12yrs ago training hard for reference where I am today (muscle strength I have today is mostly legacy from then) . 440kg warm up set on the hack squat machine, real set was 520kg for 3-5reps. I am no where near as strong in my legs today. I squated 250kg for reps back then. Like to get back to the strength level.

March progress pics (taken with the galaxy note). I have lots of work to do, lost some weight but, my commitment hasn't been that great. So it needs to go up alot. Hopefully I can do better before May.

progress pics . Avert your eyes.... Aiming to lose the pudding on the obliques (actually all over the body)

workout 30 min ocean swim band work -- external rotations Cuban press --- 3 sets Someone suggested a progress pic so I took one after I got back from the beach will post up.

Friend of mine tried knee wraps for squat the other day at muscle pit.At work the next day, I had a chuckle when I asked him if he could actually remember lifting with them on knowing they sting. He basically said all he could think about was ' I have to get these f^%&ing things off'. He's got some quality bruises ha ha....

from what I understand girls hate it when guys try to pick them up at the gym....

Yes well I think the Kara's of this world make good exceptions for a level playing field ha ha... anyone bench 182kgs at 67kgs bodyweight? She squats 275kg and deads 225kg.....ouch.

the exception being big lifting . 5 reps of heavy deadlifts won't make most people sweat but, it can be hard work.

Thats great, going off the rules for this challenge? Vid?

leigh , work on your bench tecnique if you can for the next lifts. You need to practice changing the angles on your lift so you don't hurt your shoulders. Your vid shows there is lots of stress going onto the rotator cuff. Basically, see if you can take a slightly narrower grip and lower the weight in a slight arc to just below the nipples on the chest. Keep your shoulder blades retracted in the lift. It will feel initially weird but, give it a go and see if it helps.

Thread to help motivate and log progress vids and discussions for the deadlift. People can continue with the 1.5bw challenge style ,log PB's for single lifts and call out goals. Feedback on form that is constructive.

Few causes of sleepless nights . The most common is smashing the stress, so you are overdoing the cortisol release. Removing the cause of the stress is most effective. Can't shake the causes then drugs. All of these are serious business,even managed; Anxiety /sleep Drugs; anxiolytics ..... xanax etc. Antipsychotics.... lower dose treatments Hypnotic...... zopiclone etc. Some info on Melatonin. Supplimentation helps with sleep rythym among other things. It has by various mechanisims the abillity to make a person drowzy, it's not a placebo. There are many with taxed levels due to factors including prolonged night time exposure to PC / TV screens and most significantly electrical lighting. Blue wavelengths of visable light suppress the production of melatonin (it is the chief suppression mechanisim based on natural light). The retina in your eye is the feedback mechanisim that regulates production. You can try changing the lighting in the house to lights that have litte or no blue spectrum and apply a filter to your PC screen to eliminate blue wavelengths of light. For those cluey playing with the gamma settings , try doing this at night and see if you feel drowzy. Worth knowing melatonin receptor agonists including melatonin have some down significant down sides for training. Taking it reduces LH (lutenising hormone), FSH production and raises prolactin.

No . The shoulder work I do prevents it. Granted the bench being used isnt' good for the right form. I could reduce the range of motion alot on a propper bench and with that extra stabilisation I could perhaps smash out a fair few extra reps. The shoulders are under more pressure than I would prefer but, it's a light weight (relatively). Not going to try and find out what is heavy at this stage.

todays effort. bit seedy this morning...... 22 reps.

some pullups .set of 20 /19 & 22 ala challenge. rear delt raises 15x 22kg dumbells.

Should give it a shot L33SH , you can give some competition to JEPPE

Cheers(pun) L33SH !

A thread to continue progress and improvement on strict pullups. Both bodyweight and weighted. Discuss and log your progress on what is a definative strength benchmark and arguably the best upper back excersise you can do. The goal is to help motivate people to improve full range consecutive pullups as per challenge and weighted pullups. So formal bodyweight challenge , weighted for single rep or any variation you are trying to improve. Constructive comments on form ,however , no beat downs on people for posting vids that aren't super strict form ala challenge rules.

just ran into this vid..... freak

that would be me .... I would rest between sets upto 20 min between a set (and leave the weights on too). But, I did try to go to the gym when hardly anyone was there.

No........ why draw a line. You flex in the mirror at all.......out.

beer powered....from last night drink and lift responsibly ........

I also have the issue of no spotter friends, it would help to motivate me to work harder as I know I am pretty lazy. No one would look at me doing bench press at a gym however. Your spotter would be of double value as you could have a spotter friend spot staring goofs for you and tell them where to go.