Foxybass Training

[Mouse]

I’m feeling really good.

Best way to be - good to see it is still going well Dave

[BusterG]

I’m enjoying the evening workouts. Once I get going I feel more energized and focused; it all feels fresh again like it did when I first started Stronglifts. At the moment I’m doing cardio on alternating nights and including a real good stretching session after; I’m feeling really good.

Good on ya FB. I dunno how you used to get up at sparrows fart and do a full work out? Morning cardio is ok, but lifting heavy first thing takes some serious warming up (and motivation)!

Also, can I ask why you went to 3x5 on OHP?

[Foxybass]

Cheers Mouse

Hi Buster - I'm only doing 3x5 on the bench and ohp because of time. My sessions we're lasting as long as 2 hours with cardio. Also they don't need much attention; my squats are the priority.


Thursday 30 July

Stretches, warm up on treadmill
Squats 61.8kg: 5/5/5/5/5
Bench Press 71.8kg @ 2 mins rest: 5/5/4
Inverted Rows @ 1 min rest: 8/8/8/8/8
Prones @ 30secs x 3
Chins: 3/3/4
Press Ups: 15/15/19


Squats – I’m getting there. Things are definitely improving.

Bench Press – 5th rep in last set was too dodgy to count.

I’m making steady slow progress on the inverted rows. I’ll start doing prones on Deadlift day instead as the press ups suffer.

It’s been a good week. My Stronglift sessions haven’t suffered by doing 45 mins on the treadmill on the days off and I feel pretty fresh; I guess it makes a difference not getting up at 4am twice a week. Working out in the evenings is fitting in nicely with the family doings so it’s all going rather well.

[markg]

All sounds good mate. Your last set of press ups was a winner!

[Foxybass]

Cheers Mark

Got a wedding today. I'll be in no fit state tomorrow so I thought I'd get a session in today.

Saturday 1 August 2009

Stretches
Squats @ 61.8kg= 5/5/5/5/5
Ohp @ 45kg= 5/5/5
Deadlift @ 110kg= 5'ish
Prones: 3 sets @ 31 secs

Squats were great. Form was consistent throughout. I'll increase the weight.

The overhead press was suprisingly easy'ish. I feel a PR coming.

Deadlift working set was a comedy show. One of the 25kg pebble bags slid down the bar and fell on my foot at the end of the 3rd rep. Didn't hurt just pissed me off. Had to reset and finish the set. I wacked out another set @ 100kg after to make me feel better.

The prones burnt like a vindaloo and topped another good workout off nicely.

Off to the wedding now and maybe a nice pint or so of guinness

[rere]

Cheers Mark

Got a wedding today. I'll be in no fit state tomorrow so I thought I'd get a session in today.

Saturday 1 August 2009

Stretches
Squats @ 61.8kg= 5/5/5/5/5
Ohp @ 45kg= 5/5/5
Deadlift @ 110kg= 5'ish
Prones: 3 sets @ 31 secs

Squats were great. Form was consistent throughout. I'll increase the weight.

The overhead press was suprisingly easy'ish. I feel a PR coming.

Deadlift working set was a comedy show. One of the 25kg pebble bags slid down the bar and fell on my foot at the end of the 3rd rep. Didn't hurt just pissed me off. Had to reset and finish the set. I wacked out another set @ 100kg after to make me feel better.

The prones burnt like a vindaloo and topped another good workout off nicely.

Off to the wedding now and maybe a nice pint or so of guinness

Hope your ok mate. Not nice having something pee you off whilst lifting.

[tuffnutts]

The prones burnt like a vindaloo ...

Got a chuckle out of that. You like spicy curry Indian food?

Hope the wedding was nice. I'm sure the Guinness was!

[Foxybass]

Yeah, I'm fine Rere thanks. Looking forward to getting the new weights for my birthday; that will save me messing around with the bags of pebbles.

@ Tuffnutts - I do enjoy a steaming spicy curry after a night out on the beer. Wedding was great and so was the guinness.

Monday 3 August 2009

Squats @ 64.3kg = 5/5/5/5/5
Bench @ 71.8kg = 5/5/5
Inv Rows = 9/8/7

The squats took a while to get going so I ended up doing a load of warm up sets. Got disturbed during the 3rd working set so in total it took me an hour just to do the squats. They felt good though.

Bench was fine but no more weight because of safety.

I was bolloxed by the time I hit the inverted rows but I was happy with them.

No time left, so I'll knock some press ups and chins out before the next workout. Then it's a two week holiday of shite food and maybe the odd press up.

[guru]

Hey dave, that's a huge bench you've built up. Nice squatting too.

Two weeks' holiday? Wow, I envy you. Enjoy Dave. You've earned it (& the food...& the guinness...)

[BusterG]

I'll echo Guru's comment on the bench, very nice indeed!

I'm starting to realise what you meant about the time it takes to get through the session. As the weight starts getting heavier the rest between sets increases a fair bit.

Whats the guinness to press-up ratio going to be?

Have a good Holiday.

[Foxybass]

Cheers Guru and Buster - Hoping to hit the press ups and prone bridges hard on holiday. As a minmum, I want the squat stretch done everyday.

Wednesday 5 August

Last session before the holiday. It felt like the last day at school so I got my toys out and had some fun.

Stretches, warm up on treadmill
Squats: 5 @ 61.8kg, 5 @ 64.3kg, 5 @ 66.8kg, 5 @ 69.3kg, 5 @ 71.8kg
Overhead Press 47.5kg: 5/5/5/5/5
Deadlift 110kg: 5.


Squats – Thought I’d give myself an end of term test. I passed with flying colours. 71.8kg felt just as light as 61.8kg and the form was just as good. It looks like all the form work has paid off. I’ll take a deload after the holiday and then push on, sensibly & carefully, working towards the elusive 5x5 BW squat.

Overhead Press – A new PR. I took my time; had plenty of rest in between sets and it felt solid – no arching of the back. There’s more to come here.

Deadlift – Working set flew up, so I did 2 reps at 120kg after. Tried a third but it beat me.

Best session for a long time; not that I've had bad ones. I wasn’t bothered about cardio after so I just took my time and enjoyed it.

I’m almost 84kg now and I feel great and I’m looking much much fitter and stronger; the best I’ve felt in years. I won’t feel such a lard-ass taking the top off on the beach and being afraid of getting harpooned.

Over and out – Catch you on two weeks.

[Mouse]

Enjoy the break Dave.
2 at 120 will soon become 5.

[AD69]

Foxy, good way to sign off. Great lift on the OHP, I hope I can get up there soon.

If I were you, I'd consider cutting out the cardio and just focus on the weights. Pushing solid numbers like that is more than enough of a CV workout in itself, especially if you keep rests short on assistance exercises (i.e. 1 minute).

[Foxybass]

Cheers Mouse... I intend to enjoy the break then hit it hard on my return from the depths of alcohol and shite carbs.

@ AD69 - Yeah.. thanks... I was pleased with the sign off. I still do the cardio because I see still see myself as being fat. Eventhough I get compliments from the wife and everyone else... I'm still fat. I've done the best I can and I feel confident about strolling around the place without a tee shirt on but there's plenty more to do. I'm going to carry on with what I've being doing up until mid October (my 40th) then it's serious eating and lifting for 4/5 months for strength gains. There's plenty of room in the trousers so I'll be hitting the food with relish.

[tuffnutts]

Have a great holiday Dave!

When you get back you'll be ready for more strength gains.