Ccr 2.0

(Today's training on previous page)

Oh yeah, and my apologies to Tony for bastardizing the training schedule he set for me. I promising that once I have a job sorted I'll get back to following it by the letter and eating properly too
 
hang in there man. Try to be open to totally new ideas and ventures.

p.s. letting your athletic regimen slip is not a solution :hug2:

Sweat Daily!
FF
 
Right, I've neglected this for long enough. I planned to get back on track with training yesterday but at noon I got a call from my girlfriend to come home because she was being taken to hospital and I needed to look after our little girl. She's OK, it's probably related to this issue she has with her blood, her white blood cells are attacking her platelets and yesterday was feeling very dizzy and sick for the third day running

I'm going to take a long long lunch today to do my 'chest day' as usual but I'm also adding in some squats at the end to keep my quads active

When my new job starts next week I'm going back to early morning training
 
We had snow here in the weekend, just as summer looked like it was arriving!!

EllieSnow.jpg


EllieSnow2.jpg
 
I'm absolutely shattered!!

I'm managing to maintain my lifts at my new svelte 220lbs but training leaves me more exausted now

Bench
4x5@ 198
5x 176 (just to push myself a little further)

Cable flys
3x12 @ 110
11x 132

Cable row
12x 169
2x12@ 180

Push Press
2x8 @ 110
7x 110 (failed last rep)

Lateral step up
3x10 +15kg plate

BW Squat (slow)
3x12 + 15kg plate

Elevated leg crunches
1x20
1x20 + 15kg plate

That was the end of my regular training session but I chucked in a few extras to catch up on lost ground

Tricep pull downs
12x 154
12x 165

Pullups
4 x BW - might not sound like much but I couldn't even do 3 at the start of a training session before I started doing iso holds

30 sec iso hold (another PB :))
15 sec iso hold (right shoulder was solid but left one quit on me)
 
Sorry, those are Pull up iso holds, that probably isn't very clear

I'm doing push up Iso's tomorrow and yes they do help, push up iso's made my shoulders gain a lot of size and have cleared up my shoulder pain issues.

The pull up iso's have helped a lot too, I know I've dropped 14 lbs but I've still got a lot better at them very quickly
 
Hmm, i've been doing push up ISO holds, just stopped because i didn't think they'd work. Guess i'll re-instate them.

For your pull up holds..do you pull yourself up and just try to hold yourself there as long as you can?
 
Interesting workout log you have, gonna start checking this log out more.

BTW, how are you getting your BF tests done?

Even at the newest pics you do not look 22%, you look more like 15%.
Can you see your abs when you flex?
 
Phate89 said:
Hmm, i've been doing push up ISO holds, just stopped because i didn't think they'd work. Guess i'll re-instate them.

For your pull up holds..do you pull yourself up and just try to hold yourself there as long as you can?
Click to expand...

Do you add any weight on your back with the push up holds?
I also put my hands on medicine balls to make the surface unstable but Tony's told me to not do that this time

With the pull up holds I pull myself up so my elbows are at a 90 degree angle and just hold for as long as I can

As for BF, I'm using a scale that monitors BF. I think it's pretty acurate, I just tend to carry fat quite well, you can make out what looks like abs when I flex but if you poke them you'd see it's mainly fat :)
 
CCR said:
Do you add any weight on your back with the push up holds?
I also put my hands on medicine balls to make the surface unstable but Tony's told me to not do that this time

With the pull up holds I pull myself up so my elbows are at a 90 degree angle and just hold for as long as I can

As for BF, I'm using a scale that monitors BF. I think it's pretty acurate, I just tend to carry fat quite well, you can make out what looks like abs when I flex but if you poke them you'd see it's mainly fat :)
Click to expand...


For iso push ups i put a 10lb plate on my back and just held it there for 30-40 seconds and did that 2-3 times.

I will try doing those pull ups too.

I still think your much lower than 22, but if you are 22 you carry your BF VERY WELL. Because i've seen plenty of pictures of people and their body fat and you can tell when someone is 20%+ because they got a belly. Is all your fat on your ass or something?

lol
 
My pants (or well, the inside, it's like two layers or some stuff) ripped when I was squatting the other day, it is such a glorious feeling. And that ass ain't fat, it's pure muscle :D

Keep fighting the good fight, CCR!
 
It was arms day today but seeing as I missed Mondays session I added the squats in at the start of today's training

Squats
4x5@ 308

Split squats
4x15@ 132

Pull-up Iso Holds
1x30 sec
1x25
1x16

I'm getting better :)

Leg elevated crunches
3x20

Barbell curl (slow neg)
2x8 @ 110
1x6 @ 110

I'm unsure about how much I'm lifting here as there are two EZ-Curl bars at the gym and today I used the larger one. Do they come in different weights or should they all be 10kg?

Tricep pressdown
2x15 @ 154

Triceps hurting a little here, I might have over worked them in the last two days

Elevated iso press up hold
3x30 sec

DB Hammer curl (slow neg)
15x31*
15x26
*each DB

I left the last set of curls out as I was feeling close to death by this point, I'm going to try adding a little cardio over the weekends as I think lung capacity is holding my lifts back on the higher rep stuff
 
I'd strongly doubt that..
 
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