Good pulls "Deltboy", what's your estimated 1RM?
Sentinel: dunno, havent seen it lol:D i dont recally where i got my signature poem from. its defo my favourite though. thanks for stopping by btw:)
El Freako: im not sure actually. ive pulled 230 before, but considering how heavy 210 felt on tuesday im gonna say im not there right now. all the high rep deadlifting during this program has kinda lowered my max i think, cuz ive been working with such submaximal loads. im better able to do high rep deadlifts though no doubt, but if i were to go on a limp and guess, id say right now my max is around 220 kg.
Jonathan: thanks buddy;)
Miami: thanks bro, ill do my best.
Xiva: lol at deltboy:D thanks for all the support buddy
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
5/3/1: Cycle 5: Week 3: Day 3:
10 minutes on the treadmill for general warmup+ some light stretching and internal and external rotations for my rotator cuffs.
1 warmup set
Barbell bench press:
3 warmup sets
High incline bb press: (about 60 degrees)
Chest supported bb bench rows:
Dumbell hammer consentration curls:
5/3/1: Cycle 5: Week 3: Day 4:
10 minutes of general warmup on treadmill, followed by some leg stretching.
3 warmup sets
Lying leg curls:
Standing one leg calf raises:
abs in the end. some crunches and leg raises
anyways, thanks for the comments guys. im currently just taking time off and enjoying the holidays, havent trained in a week, and will take one more week off before hitting the iron again at monday 4th of january. my joints were killing me, especially my left elbow and right knee, and i felt wore down and training just wasnt that fun anymore, so decided it would be good to take a longer period off now in the holidays when gym hours are tight anyways.
happy christmas and new year to everyone, and ill be back updating soon enough!
Cant wait for you to start logging again.
Anyway when you start lifting, i would suggest you to take 1 aspirin post workout, when you're hitting the lifts that usally make your left elbow and right knee fuck up ;)
It's Fred hatfield that's suggesting the 1 aspirin, it should help you to avoid inflamation and stuff like that.