MN5's 2010 get ripped plan
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Sheesh do you run a S&M club in your spare time bro!!? ha ha you loooove to put the body under attack in new and inventive ways! You should be training with Bartman - I shudder to think of the nasty, burning, blood nose inducing workouts you'd put together!! Anytime you slow things down like that it gets super tough. <br />
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But if your training is all about 'real world' strength etc then biffing some granite around is def a way to test progress. I had a similar exp over the weekend when I was laying into the garden. Digging out tree stumps and all that Jazz. -
[quote name='Paekakboyz']Sheesh do you run a S&M club in your spare time bro!!? ha ha you loooove to put the body under attack in new and inventive ways! You should be training with Bartman - I shudder to think of the nasty, burning, blood nose inducing workouts you'd put together!! Anytime you slow things down like that it gets super tough. <br />
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But if your training is all about 'real world' strength etc then biffing some granite around is def a way to test progress. I had a similar exp over the weekend when I was laying into the garden. Digging out tree stumps and all that Jazz.[/QUOTE]<br />
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Haha you're making it sound like I'm some kind of Spartan which I certainly am not !!!!! once the pain got too much I popped in for a cheeky beer and then a wine. The body is telling me that I did overtrain a bit over the weekend though, a week off may be in order. Also heeding Barts booze advice, aside from a few wets on thursday for my wifes birthday its gonna be a dry week ( weekend as well ! ) -
Aside from the ferns invitational bench press challenge and a few chins I'll be laying off the weights this week to give the joints a bit of a rest and perhaps come back stronger. ( or the same or weaker, stink ) <br />
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Heading to a wedding up north this weekend so may do a few chins/pushups if I feel the urge over the break. I also intend to work the grips a bit as well [URL]http://www.heavygrips.com/[/URL]<br />
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do try them..... -
Have had two sessions of Dr Ellington Dardens 5 minute arms. <br />
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By crikey they hurt at the end....<br />
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Another session the other day. Basically 1 minute chin up ( one really SLOW rep, brutal ) straight into curls ( lowering your usual weight of course ) then a minutes rest, then 1 minute dip ( same as the chin up ) then finishing with skull crushers to failure. I use the kitchen clock cos it ticks nice and loud and as you're doing it the space between ticks seems an eternity. I can't stress enough how rooted your arms are after doing this, Manfred Hoerbel suggests some good long stretching after working the guns and he would appear to know what hes talking about.....<br />
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[INDENT]Have had two sessions of Dr Ellington Dardens 5 minute arms. <br />
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By crikey they hurt at the end....<br />
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Another session the other day. Basically 1 minute chin up ( one really SLOW rep, brutal ) straight into curls ( lowering your usual weight of course ) then a minutes rest, then 1 minute dip ( same as the chin up ) then finishing with skull crushers to failure. I use the kitchen clock cos it ticks nice and loud and as you're doing it the space between ticks seems an eternity. I can't stress enough how rooted your arms are after doing this, Manfred Hoerbel suggests some good long stretching after working the guns and he would appear to know what hes talking about.....<br />
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So got home at 7-30PM last night after a few tasty ales with another ferner ( and due to the wife being home with the boys in bed ) had to walk home up a large hill. This ferner and I discussed weights amongst other things so I thought when I got home why not rip out a few deadlifts. In jeans and a shirt. After a huge walk. After five beers. With no warm up. In the dark ( I really must sort out power in my garage one day ) <br />
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You know what ? I smashed out 13 reps @ 150kg. The mind beat the matter big time there. No pain in the back today either ! -
Too much beer and wine in the weekend and I'm now tipping the scales at 101.5kg. Only an extra couple so no huge deal I suppose. Threw a few stones around in the countryside for no particular reason and I swear one of them is getting a bit lighter, my goal is to do a King Kong and clean it to my shoulders and throw it. <br />
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I thought the weight may have been an issue when I went gliding in the weekend ( throughly recommend this by the way, beautiful scenery in the good old rapa dapa ) as there is a 220lb limit ( exactly 100kg ) according to the cockpit dial. We sure got off the ground ok though ! -
Hmm deadlifting a full keg then drinking as you go and increasing the reps = Full keg6, 3/4 Keg10, 1/2 Keg* 14 etc... hmm you'd have a fair whack of time in between sets working on hydrating!! actually that would make for a funny drinking game with a small number of mates... as long as you don't mind drinking foam!
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[quote name='Paekakboyz']Hmm deadlifting a full keg then drinking as you go and increasing the reps = Full keg6, 3/4 Keg10, 1/2 Keg* 14 etc... hmm you'd have a fair whack of time in between sets working on hydrating!! actually that would make for a funny drinking game with a small number of mates... as long as you don't mind drinking foam![/QUOTE]<br />
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Exercise and booze are an uneasy combination ( mind you, not as uneasy as firearms and booze ! ) -
Things ticking along nicely at the moment so I decided to basically kill myself yesterday. Quick warm up with a few reps at 100kg on the deads then ramped it up to 160kg and smashed out 10.5 consecutively ( I say .5 because not sure if it really counted as a rep or not ) needless to say I dropped the weights staggered into the lounge and collapsed in a heap on the carpet as if I was dead. My wife then invited me to join her in her powerwalking DVD. I think in between gasping for air I neglected enough for her to realise it wasn't gonna happen. Pleased that theres fuck all pain in the back/shoulders today though ( Still enough to know they've taken a beating ! ) and pleased as punch at how these are coming along. Who knows, I might even break the rules of my own home gym and try some squats next !
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Dude that is epic! very good work. If you are keen on trying squats you could have a crack at box squats, they feel just that little bit safer. You could always go for higher reps at lower weights (sub 120kg I reckon) and crank them out. No big drama if you have to bail on that sort of weight! <br />
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Main problem would be having some sort of rack to get it all set up on... got a couple of ladders in the shed! I guess the boys aren't quite tall enough yet either! -
[quote name='Paekakboyz']Dude that is epic! very good work. If you are keen on trying squats you could have a crack at box squats, they feel just that little bit safer. You could always go for higher reps at lower weights (sub 120kg I reckon) and crank them out. No big drama if you have to bail on that sort of weight! <br />
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Main problem would be having some sort of rack to get it all set up on... got a couple of ladders in the shed! I guess the boys aren't quite tall enough yet either![/QUOTE]<br />
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Thanks for the kind words dude. Yeah I'm gonna do it. Chuck 110-120kg on the bar and see how I go. The garage is much tidier and the weights will be far from the crockery ( the scene of lat years near disaster ) so its about time I made the powerlifting "Big 3" three again !! <br />
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I can rig the weight bench up on a table and get the weights from there, box squats it is ! -
even 80 kg or so (you should be able to get that to your shoulders), and squat DEEP. 60kg. High reps - 20-30. and then add in the jump squats I died on on Monday at the end of each set.<br />
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for the Jump squats very basic, go down into a squat, up and leap as high as you can (hands on your own shoulders sort of thing, crossed over in front of you), land and down into the squat, and up again. <br />
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Reckon do deep squats 30, followed by 15 of those, three sets. <br />
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And then a pain shared is a pain halved, so I will feel much better.... -
sweet! getting some form of rack setup is the biggest hurdle. Even if you can't be working right at your limit increasing the reps will have you puffing away in no time. You could even start on squats then do DL's... easier to put the weight down than lift it back up!!<br />
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Add in bench and that's a thorough workout! -
Getting a rack actually set up isn't an issue if I chuck the actual bench on the table ( it kind of folds away ) so leaning forward and setting up for squats will be sweet. It's the doing them I might be out of kilter with especially if I follows Barts advice, looks farkin painful !
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[quote name='BartMan']have you got a rubber matt for the floor? apparently quarry conveyor belts are massive and rubber and once they are worn out are usually turfed. So if you know any quarries......<br />
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yeah, do it MN, I want to share.[/QUOTE]<br />
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Could be a plan, theres more space in the garage for the weights to be dropped now, cool !!!! <br />
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Forgot to mention I got some free "Curse" supplement. Google it, looks a bit like an Iron Maiden album ( which is apt cos I am well back into the Maiden at the moment and reliving my teenage years ). This shit is off the charts, I love it and it seems to work heaps better than Superpump. I literally popped out to the garage, looked at the car and thought once or twice about trying to lift it.....<br />
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Disclaimer: obviously this depends on your metabolism, body makeup etc so as the infommercials say "Results may vary from person to person" the guy I got it from is firmly in the Superpump camp..... -
Got some free Curse a while back too mate and yeah its not bad eh. Still, for me a good double shot coffee before I hit the gym gets me cranking. Without it I struggle to work as hard as I like to. Had one before a spinning class this morning and sweated it up big time.<br />
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The guys I get my protein off always send me something to try. Got some Ripped Freak a lil while back....still aint tried it.