Foxybass Training

[DaveT]

Great going on the DL - always nice to get over the 100kg mark!

[Foxybass]

Cheers AD69 and DaveT.

Thursday 7 May

Stretches, warm up on treadmill
Squats 59.3kg: 5/5/5/5/5
Overhead Press 45.8kg: 5/5/5/5/4
Deadlift 101.8kg: 5/5

Squats felt much better – really pleased.

The overhead press felt heavy again and it was a struggle. An improvement on last attempt though.

Decided to do an extra set and they felt ok but I was shagged after. I can’t add any more weight ‘cus there’s no room on the bar and the bar is starting to warp at the ends. I need to get a new set but money is tight so I may have to wait until my birthday/Christmas

[Foxybass]

Sunday 10 May

Stretches, warm up on treadmill
Squats 59.8kg: 5/5/5/5/5
Bench Press 69.8kg: 5/5/5/5/5
Inverted Rows: 8, 7, 5
Prones: 3 sets @ 54 secs
Supermans: 3 sets @ 41 secs


Squats were great and felt good in all the right places.

Bench Press was no real problem.

Inverted Rows were great and neck feels fine.

I did a 45 min run/walk on Saturday and enjoyed it so I’m going to add at least 20 mins or so to my workouts - we’ll see if it helps shifting a bit of flab before the holiday. This means I need to make some extra time so I’ll be reducing bench press and shoulder press to only 3 sets.

I'm feeling much lighter but strong. I tried on my suit yesterday in preparation for our daughter's christening. Jesus I was a fat bastard. I also watched my old band's dvd just to see myself .... I can't believe I didn't fall through the stage floor

[markg]

Sounds like things are going really well mate. Good on ya. Pity about the 3 points Villa dropped at the weekend.....thanks for the birthday wishes. I'm still waiting for the points to arrive in the post though!

[Foxybass]

@ Markg - Cheers mate. Yep, I'm enjoying things at the moment. I think Villa have stuffed 5th spot. We've got Middlesbrough next fighting for their lives then Newcastle for the last game of the season.

Tuesday 12 May

Stretches, warm up on treadmill
Squats 61.8kg: 5/5/5/5/5
Overhead Press 45.8kg: 5/5/5
Deadlift 101.8kg: 5
20 mins on treadmill


Squats – Enjoyed them but form wasn’t good enough by my book to move up. I’ll stay at this weight.

Overhead Press – God these were heavy again. I wouldn’t have got 5x5. I’ll stay at this weight.

Deadlift – Starting to enjoy these. I must get new weights though- loading the bar with the 25kg bags of pebbles is an exercise in itself – my form was terrible

Glad I had a run after. Got some new tunes on the mp3 player so the 20 minutes flew by.

Roll on Thursday

[Mouse]

Tuesday 12 May

Stretches, warm up on treadmill
Squats 61.8kg: 5/5/5/5/5
Overhead Press 45.8kg: 5/5/5
Deadlift 101.8kg: 5
20 mins on treadmill

Numbers are creeping back up again Foxy - great effort sticking at it.
Good to see you over 100 on the DL
Keep it going - summer is nearly upon us

[Foxybass]

Cheers Mouse. I'm taking my time - making sure the foundations are solid. Looking forward to catching you big boys up in the coming years!

Thursday 14 May

Stretches, warm up on treadmill
Squats 61.8kg: 5/5/5/5/5
Bench Press 71.8kg: 5/5/3
Inverted Rows: 8/7/6/6/6
25 mins on treadmill

Squats – Felt better but they went up slowly on 5th reps in 4th and 5th sets. I’ll increase the weight.

Bench Press – Felt in control during the first 2 sets but form on 3rd rep in final set was loose so I played it safe.

Inverted Rows felt great.

Another great week; just one more to go then were off on holiday again.

[AD69]

Nice work, get another good week in, and then enjoy your well deserved holiday!

[Foxybass]

Cheers AD69.

Saturday 16 May

Stretches, warm up on treadmill
Squats 64.3kg: 5/5/5/5/5
Overhead Press 45.8kg: 5/5/5
Deadlift 101.8kg: 5


Squats – Felt easy on first few reps of each set but then things got harder and form suffered. Form not good enough to increase the weight.

Overhead Press – Really struggling with these at the moment but I know I’ll progress in time.

Deadlift – Felt great.

Finished off with 25 mins on treadmill.

Did 45 mins on treadmill on Sunday 17 May to make me feel less guilty about downing the alcohol and shite food for a daughter’s christening.

[markg]

Hey Dave,
Villa slipping down the table much?

You seem to have more holidays than I have workouts...

Looks like you are thoroughly back on track with the weights anyway mate. OHP will always be hard once you hit the first couple of stalls but each victory will be worth the effort.

Enjoy the hol (again!)
Mark.

[Foxybass]

Cheers Mark

Yeah, I think Villa will end up 6th. It's a good show but the last few months has been relegation form. Lets hope you win the FA Cup.

The holiday has come at the right time. I'm totally f#cked. I feel soooooooooooooo tired. It's been a bit rough with the baby the last few weeks but it's making me stronger. I hesitated when the alarm went off at 4 this morning but I felt ok after a good warm up.

Tuesday 19 May

Stretches, warm up on treadmill
Squats 64.3kg: 5/5/5/5/5
Bench Press 71.8kg: 5/5/5
Inverted Rows: 7/7/7/6/5
25 mins on treadmill

Squats – Still not good enough to increase weight but I’m getting there.

Bench Press – Felt great throughout.

Inverted Rows felt good.

Absolutely knackered after. The jog was hard work – my legs felt so heavy.

[Mouse]

The jog was hard work – my legs felt so heavy.

That's due to all the huge muscles on them from squatting

[AD69]

Foxy,

Have you considered switching to HIIT on the treadmill? Will get it over with faster and is better with fat loss.

Don't htink I mentioned it, bu I'm a Celtic fan, so now have a soft spot for Villa due to MON and Petrov. I suspect MON is now making a tactical play for an increased transfer budget. It was the same at Celtic - most seasons we would have the league tied up by Easter, only to start dropping points in the run in, but still win comfortably. At Villa, with CL out of reach, but Uefa/Europa secured, he can afford to lose games to plead poverty over his squad.

[Foxybass]

Cheers Mouse & AD69

I've attempted HIIT but I'm just not fit enough to do it after my workout. I don't mind the long run on the treadmill; I can have a listen to my tunes and have a think about my workout.


Thursday 21 May

Stretches, warm up on treadmill
Squats 64.3kg: 5/5/5/5/5
Overhead Press 45.8kg: 5/5/4
Deadlift 101.8kg: 5/5/5


Squats – First 3 reps on all sets were relatively easy but form suffered on 4th and 5th reps. Took a longer rest between 4th and 5th set and it helped.

Overhead Press – Going nowhere fast at this weight. I’ll deload a little after the holiday and persist.

Deadlift – Vented my frustrations on the deadlift by knocking out 2 extra sets. Felt good for it.

Only had time for 15 mins on treadmill.


It’s been a good 5 weeks since the last holiday. I’m pleased with my squats but things are slowing down. I’ve noticed that my legs are becoming solid/less flabby and my trousers are feeling much looser around the waist. Looking forward to a good 10 week run at things after the holiday. Only a stag-weekend that will disrupt things and then another holiday mid August. Jesus... I get more holiday than Santa.

Catch u in a week or so

[AD69]

Good way to finish before your break. 3 sets of heavy deads would be too much if you were going to lift again within the week, but your holiday should let you recover nicely.

I too find that those last 2 reps is where form starts to go bad fast. You may want to drop back to 60kg on your return, so you don't throw yourself back in with more than you can handle.

I've noticed that my suit trousers are getting tighter around my thighs, so I know they have grown quite a lot. Possibly an inch or two. Feels good, but may need to buy a new suit! Expensive!