Groundskeeperwillie's training log

[groundskeeperwillie]

Weighted chins, too? We've created a monster!

Only trouble is I'm going to look a total spaz when trying weighted pull-ups!


gkw

[Mouse]

Weighted chins, too? We've created a monster!

Only trouble is I'm going to look a total spaz when trying weighted pull-ups!

gkw

140kgx5 DL Willie - think it's you who's going to need more plates soon.

[groundskeeperwillie]

Heh, heh, thanks mouse. but I've still got another 45kgs to go yet!!


gkw

[bluestreak]

Damn, 140 kg and weighted chins? Great work GKW. Been a while since I read your log and it's great to see such solid progress.

[groundskeeperwillie]

Couldn't train last night so I've done the 'Workout' this morning at the gym. I say 'Workout' as it is all machines, (not very good ones at that), and as such it has been modified.

'Workout A' (good God )

Leg press 195kgs (whole stack) 5,5,5,5,5 (you have got to be kidding me )
Bench Press 68kgs 5,5,5,5,5 (OK, this is not funny any more )
Lat pull-down 61kgs 5,5,5,5,5 (and this machine does what? )
Weighted dips BW+6kgs 5,5,5 (now you're talking! )
Hanging knee raises BW+10kgs 10,10,10

Leg Press: This is one of the stoopidest machines I've ever seen. It comprises of a seat that is mounted on and angled 'slide', and you put you feet on a plate in front of you and push the seat up the slide. It's uncomfortable to say the least, and the ROM is non existant. I would say this produces something akin to a half squat at best, hence the amount of weight that can be moved. A joke.

Bench Press: Sit almost upright and push the handles away from you. This feels more like it's working the front delts than the chest. Another joke, but I'm still not laughing.

Lat pull-down: I can feel this more in my upper traps than my lats! If this is supposed to a lat pull-down machine, it ain't makin' it!

Weighted dips: Can't fake these!

Hanging knee raises: Don't really know if these work the abs too much, but with a 10kg dumbbell trapped between my knees I could feel it.

I thought I could make up for missing last night's workout with this, I was wrong! I know any workout is better than none, but this was just ugly, sorry folks!



gkw

[groundskeeperwillie]

Damn, 140 kg and weighted chins? Great work GKW. Been a while since I read your log and it's great to see such solid progress.

Thanks dude! Although if you read the above post, it's a wonder I'm making any progress at all!


gkw

[pangram]

Machine workout or not - good on you for the dedication and making something out of it. I found it a humorous read. I've been wasting time on those machines myself. Heck, I can't squat nowhere near 80kg, but leg press it I could.... which tells you something. And I did go below parallel!

[holvoetn]

Leg press: take into account the slope of the machine takes away quite a bit of the weight (basic mechanics: horizontal component and vertical component).
So 80kg on leg press is not 80kg direct on your quads.

Last time I did leg press I could do 150kg, then I moved to SL5x5 and it has been almost a year til I could squat that.

[groundskeeperwillie]

The afore mentioned 'joke'.



gkw

[Buffalo150]

GKW-

Those hanging knee raises are great exercises. Try to to curl the ass up at the very end of the raise...I guarantee you'll feel that the next day.

And for a change of pace extend the legs and raise your feet over your head (or as high as you can).

Beats crunches all day long.

I do these in between sets of Squats on non Deadlift days (it's great for the grip as well).

-Bflo

[groundskeeperwillie]

My knee joints have been giving me some right stick of late, so I did myself a favour and had the weekend off. I've been to the gym this morning and done some cardio, and so far they feel OK, but should be back at it tomorrow evening.


gkw

[AD69]

Hi Willie, I'd recommend you keep using the machines, that way I can catch you up on the deadlift!

[groundskeeperwillie]

@AD69. You're not far behind mate, but if I'm feeling OK, might have to be 145 on Thursday!

Workout A

Squat 90kgs 5,5,5,5,5 + 80kgs 5, 70kgs 5, 60kgs 10
Bench 70kgs 5,5,5,5,5
BOR 60kgs 5,5,5,5,5
Dips BW+5kgs 6,6,6 supersetted with
RC BW 15,15,15

Squat: 5 solid sets at 90kgs with good form, really pleased that I'm managing to keep the knees from turning in. Did some 'cool down' sets tonight as I needed to strip the weight off for bench anyway, 60kgs feels like the empty bar!

Bench: Took a couple of kgs off in order to try and tighten up my form. Went quite well without too much struggling, but the last rep of set 5 went up a bit slowly.

BOR: Tried to make sure the elbows were tucking in at the top of the movement as I don't seem to feel this in my lats. I don't think I'm making progress so much with this and I'm uncertain what to do about it. I'm thinking deload the weight right back and do REALLY strict reps, or switch to inverted rows.

Dips & RC: Love these as a superset, and sneaked an extra rep in on each set of the dips . Might have to think about adding a little more weight to the dips though if I can do this many reps.



gkw

[markg]

Hi willie,
I'm not really making much progress with my inverted rows and was considering switching to BORs....Not sure you can win with these two mate!! Let me know if you find a solution mate.

Good dipping btw. If you were a dinosaur, you be a tricep-o-tops
Mark.

[nburge]

Looking good Willie - every time I miss reading this log for a few days you seem to shovel a shitload of weight on!

Those machines are embarrasingly useless. On holiday earlier this year I used a leg press and didn't even feel like i'd exercised. I imagine you could get a workout by dragging the peice of shit to a skip and throwing it in though.