GHOSTrun

I don't have an incline yet but when I do my pressing sessions will consist of flat bench, incline bench and overhead press. It has been said, to press a lot you must press a lot. Pressing on all angles makes you strong everywhere. Bit of a side note, all the flat bench I did for years was with a close grip. The last few months I changed to a very wide grip. I was pretty weak at the beginning but eventually worked up to my 1RM with a wide grip in <3months. The wide grip is pretty impractical unless the goal is a power lift (reduced rom etc) because the wide grip hurts the crap out of my wrists and the movement feels stupid. I'm now using a middle grip which is in between close and wide grip and it feels great - works triceps and lats without feeling like it favours one over the other which the other grips did. A few weeks ago I started following a simple plan of 5 sets 10 reps, if I get at least 7-8 reps on the last 2 sets then up the weight by 2.5kg. It's going great. Squats are really challenging (127.5kg next session) and bench feels a lot more solid now that I'm building up the volume and getting my upperbody used to doing a decent workload. Weighed 74.5kg yesterday which is the most I've ever weighed so my diet is going well

20/1/12 BP bar x 10 40kg x 10 60kg x 10 75kg x 10 75kg x 10 75kg x 10 75kg x 8 75kg x 8 10 pullups, 8 chinups

Never really liked them, hate the texture

lol, I am extremely sucky at pullups, chins and dips so I figure I should start doing them

18/1/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 125kg x 10 125kg x 10 125kg x 10 125kg x 9 125kg x 8 125kg x 9...what followed was some of the must hardcore vomiting, wholly.f**king.shit 125kg x 5

16/1/12 BP Bar x 10 40kg x 10 60kg x 10 72.5kg x 10 72.5kg x 10 72.5kg x 10 72.5kg x 10 72.5kg x 9 Pullups 8,5,5 MP 42.5kg x 10 42.5kg x 9 42.5kg x 11 Chinups 6,5,5 Single arm KB rows 32kg x 10 32kg x 10 32kg x 10 Prowler run with 40kg loaded on Dips - 10 BB Curls - 40kg x 10 KB Curls - 16kg x 20 Power Snatch - 40kg x 10 KB Swings - 32kg x 20

Possibly a dumb question, Tangles what do you mean you have no knee caps, like literally?

13/1/12 BP Bar x 10 40kg x 10 60kg x 10 72.5kg x 10 72.5kg x 10 72.5kg x 10 72.5kg x 8 72.5kg x 8 Pullups 7,5,5 MP 40kg x 10 40kg x 10 40kg x 10 Chinups 7,5,5 Single arm KB rows 32kg x 10 32kg x 10 32kg x 10 Bugga cardio complex - 2:20 KB Curls 16kg x 20

Yeah not him though

11/1/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 120kg x 10 122.5kg x 10 122.5kg x 10 122.5kg x 10 122.5kg x 10

9/1/12 BP Bar x 10 40kg x 10 60kg x 10 72.5kg x 10 72.5kg x 10 72.5kg x 9 72.5kg x 7 72.5kg x 7 Single arm KB rows 32kg x 10 32kg x 10 32kg x 10 Pullups 5,5,4 Chinups 5,5,4 KB Curls 14kg x 20 Front plate raises 25kg x 10 25kg x 10

6/1/12 BP Bar x 10 40kg x 10 60kg x 10 70kg x 10 70kg x 10 70kg x 10 70kg x 10 70kg x 9 8 dips

Took a few weeks off training over the holiday period, legs are hurting greatly today.

haha, meh, it's not so bad now have gotten used to it. I find Coles generic to be the best.

Cottage cheese has casein yeah? (if it doesn't, what the f**k am I eating it for then haha)

4/1/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 120kg x 10 120kg x 10 120kg x 10 120kg x 10 120kg x 10 BP Bar x 10 40kg x 10 60kg x 10 Ran out of time, did some pushups at home - 40,50 Had another go at the diet, Meal 1 3 whole eggs scrambled + 3 rashers bacon Glass of milk Vitamin 6g fishoil Meal 2 Protein shake 1-2 pieces of fruit - banana/apple/peach Some almonds Meal 3 1 cup brown rice + 200g tuna + 1 cup veg Glass of milk Meal 4 1 cup brown rice + 200g tuna + 1 cup veg Glass of milk Protein shake before training if I feel like one Training Protein shake straight after training Meal 5 200-300g steak 3 whole eggs scrambled Glass of milk Vitamin 6g fishoil Meal 6 Cottage cheese Some almonds

Low GI, little processing, I think.

Will prolly have to change it, I've been told I need clean carbs in there (as apposed to hardly any) otherwise I'm just pissing away the protein. *sigh* /confused My initial logic for very little carbs and loads of protein was trying to lose bodyfat whilst being able to to maintain and even grow muscle, but have since been told clean carbs play a part in growing muscle, not just protein alone.

My spine looks similar, apparently from child hood accident or something though I don't recall any *shrugs*. Have been seeing a chiro for a few weeks now.

Mon-Fri working towards this, on tues/thurs it differs slightly in the evening with meal times and substance because no training. Weekends are free for all except no alcohol (a given anyway, don't remember the last time I drank). 7am (breakfast) Protein Shake (30g) x3 whole eggs, scrambled x1 apple x2 handful of almonds x5g fish oil x1 multivitamin coffee 10am (morning tea) Protein Shake (30g) 185g tuna x1 apple x2 handful of almonds x5g fishoil 1pm (lunch) Protein Shake (30g) ~200g steak x1 small pack steamed veg x5g fish oil coffee 4pm (afternoon tea) Protein Shake (30g) 185g tuna x1 apple x2 handful of almonds x5g fishoil 6.30pm (pre-training) Protein Shake (30g) Train @ 7pm-8/8.30pm 9.30pm (Dinner) Protein Shake (30g) (straight after training) ~200g steak x3 whole eggs, scrambled x2 handful of almonds x5g fish oil x1 multivitamin ~250g cottage cheese before bed if I can fit it in During the week - No softdrink - No fast food - No missed meals - No missed training sessions

12/12/12 SQ (PPP 170kg, week 1) Bar x 10 40kg x 10 70kg x 10 90kg x 5 122.5kg x 5 120kg x 5 105kg x 5 (misloaded bar, meant to be 115kg) 110kg x 5 110kg x 5 115kg x 5 Box SQ (45cm box) 170kg x 12 170kg x 12 170kg x 12

9/12/12 BP Bar x 10 40kg x 10 60kg x 5 80kg x 3 100kg x 1 80kg x 8 80kg x 8 80kg x 7 80kg x 6 80kg x 6 80kg x 4 CGBP 60kg x 10 60kg x 11 60kg x 10 MP 40kg x 8 40kg x 10 40kg x 8 FPR's 25kg x 5 25kg x 10 Pullups 5,5,5

moar pics of chick on leg press lol @ uleh checking you out OT: As above, proper dips done to full range of movement (bicep touching forearm to lockout) are a much better exercise then the way you're doing. Keep elbows close to body.

Narh, 160kg is my PB. 2x bodyweight is 140kg, have done that for 6 reps before setting the new PB of 160kg, http://www.youtube.com/watch?v=GvEL9M2IObY http://www.youtube.com/watch?v=rs4lR3LEaXU

7/12/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 120kg x 16 140kg x 3 140kg x 4 140kg x 4 140kg x 4 140kg x 4 150kg x 1 150kg x 1 155kg x 1 Missed 157.5kg twice, bit annoyed, had absolutely nothing left out of the hole Box SQ (45cm box) 170kg x 10 220kg x 3 Squats felt hard, knees feel like smashed shit