Disco Scum

[xJimx]

Warm-ups

Weighted Dips:
3x20
3x30
3x40
3x50
3x50
3x40
3x30
3x20

5 mins HIIT + stretches

Elevated Knuckle Push-Ups: 3x8

Planks: 3x60 secs

5 mins HIIT

Bodyweight Dips: 3x8

Pistols: 3x4 each leg

Bench Dips: 3x12

Stretching to finish

**************

Happy with today's dips. 50kg is now well over 50% bodyweight so it was good to nail 6 solid reps at this weight.

Pistols still not exactly comfortable but less pain than Monday.

[xJimx]

Worked 15 hours yesterday so not feeling too fresh when I hit the gym this morning, but not a bad workout considering.

Weighted Pull-Ups:
3x10
3x20
3x30
3x20
3x10

Weighted Chins:
3x10
3x20
3 singles X30 - not enough in the tank for 1x3
3x20
3x10

5 mins HIIT

Reverse Rows:
(1x6 OH + 1x6 UH) x3

Planks: 2x60 secs

Some shiny shrugs & calf stuff

Planks: 2x60 secs

Paused Pull-Ups:
2x4

5 mins HIIT

Stretching

[JP]

compared to when we met couple years back, are you more muscular these days or did you lose muscle when you went to bodyweight only training?

I seem to remember you were over the 100 mark back then?

[xJimx]

Upper body is definitely more muscular; not sure about legs as lower body stuff has suffered most from the back problems. I'm also definitely stronger - e.g. even when I was deadlifting over 200kg I was rubbish at weighted chins. I guess I should get a picture of the gunz up at some point

When we met (I think 4 years ago) I was around 85kg, now I'm about 94kg. When I quit powerlifting in October 2006 I was 106 so I've dropped a fair bit of weight since then, but it's pretty much all flab as I've also lost 3" off my waist in this time but also grown out of several shirts.

I really enjoy the simplicity of my current training routine & it seems to be getting results.

[JP]

ah yes, sorry got all the numbers mixed wrong

sounds like good progress man - you should get "The Most Tenacious Trainer" award on VF for going against all the problems you have had over the years

[xJimx]

Cheers buddy. I worked out the other day that I've lost 11 weeks of training this year to injury; hopefully 2009 will be better for us both

Weight down a bit more today: 92kg.

Today's effort:

Weighted Dips:
(6xBW to warm up)
6x20
6x30
6x40
6x30
6x20

5 mins HIIT + stretches

Leg/push circuit:
(Pistols: 1x6 each leg - One Leg 18" Box Jump: 1x6 each leg) x2
+ Plyo Push-Ups: 3x6 around leg sets

BW Push Stuff:
(Dips: 1x8 - Elevated Knuckle Push-Ups: 1x8) x2
+ 60 secs Plank between each set

5 Mins HIIT & stretches

[xJimx]

Meh back has been feeling shit for the last 2 days.

Today:

Weighted Chins:
(4xBW to warm up)
4x4x20

5 mins HIIT + stretches

Rev Rows OH:
4x8

Planks: 3x60 secs

BW Chins:
1x8
1x6

BW Pull-Ups:
1x8
1x6

5 mins HIIT & stretches

Dead hang on slippy metal bars, neutral grip:
3x30 secs - sweet forearm pump

Chin Holds:
3x15 secs holding at apex

Hobbled back to changing room before I did myself a mischief

[xJimx]

Back really painful today, no idea why though. So no leg work todays & kept everything else light:

Weighted Dips:
3x8x20

5 mins HIIT + stretches

Elev. K Push-Ups:
3x8

Planks:
3x60 secs

BW Dips:
3x8

5 mins HIIT + stretches

Narrow K Push-Ups + Bench Dips:
(1x12 + 1x12) x2

[xJimx]

Back feeling better since yesterday so did some leg stuff today. Felt fine straight after, but quite sore now a few hours have passed

BW Pull-Ups: 3x8

5 mins HIIT + stretch

OH Rev Rows: 3x8

Planks: 3x60 secs

Leg Shit i.e. pistols & box jumps: (1x6 each + 1x6 each leg) x3

BW Chins: 3x8
+ stretching between sets

5 mins HIIT

UH Rev Rows: 2x8

[xJimx]

23rd-29th: Flu (the proper kind, not manflu)

Tuesday & today did a full body workout, just messing around really trying out a few different things; will get back to it properly next week once I'm 100% again. Back feeling pretty good the last week or so, so I chucked in plenty of leg work.

[Jonathan]

Sorry to hear that you have had the flu Jim - I have only ever had it twice and it was effing terrible.

Glad to hear you are on the mend

[xJimx]

Cheers mate. I felt quite shitty, even the wife admitted it was proper flu!

Not feeling great today for some reason; probably just the shock of returning to work after 3 weeks off. Strength sucked.

5 min sHIIT + stretches

Weighted Dips:
6x20
6x30
3x3x40
2x4x20

Pistols:
3x6 each leg

Planks: 3x70 secs

Decline KB Push-Ups w. Neutral Grip: new variation, too hard!
2x8
1x5
1x4

Pistols:
1x6 each leg - felt a twinge at this point so stopped

BW Dips:
1x8
3x6

5 mins HIIT + stretches

Meh.

[xJimx]

Ahhh back f*cking sore today. For some bizarre reason I had a really bad twinge this morning whilst walking

Went to gym anyway, but as ever when back playing up strength went to shit:

5 mins HIIT +stretches

Weighted Pull-Ups:
3x10
3x20
1x30
3x20
3x10

Weighted Chins:
3x10
3x20
1x30
3x20
3x10

Reverse Rows:
(1x6 OH + 1x6 UH) x3

Planks: 3x80 secs

5 mins HIIT + stretches

+ then pissed around for ages on the gym's new 'suspension system' (bit like a bigger version of http://www.escapefitness.com/store/shopexd.asp?id=803) doing some pulls at various angles & with various grips. A bit shiny I know but actually quite good & produced a sweet pump

[xJimx]

First NHS physio appointment today. Not holding out much hope but you never know.

Back still crocked, so took thing easy-ish:

5 mins HIIT + stretches:

Weighted Dips:
2x6x30
1x5x30
1x2x30

Pistols:
3x6 each leg

Planks:
No watch so just did 2 front planks to failure & then 2 on each side to failure

Decline Knuckle Push-Ups:
3x8

Some disco trap stuff

BW Dips:
3x8

5 mins HIIT + stretches

[xJimx]

Went to see the physio & got some new ab exercises to try (not disimilar to the pelvic floor exercises my missus & her mates are always banging on about, much to her amusement). This exercise hurts like hell & my back has been feeling crap the last few days. Kill or cure I guess.

Today:

5 mins HIIT + stretches

Some rubbish muscle-up attempts, not helped by the fact that the bars don't allow for any swinging/kicking

Weight Pull-Ups & Chin-Ups - alternating sets:
3x20
(2x30)x4
(3x20)x2
(4x10)x2

Pistols:
3x6 each leg

Rev Rows:
3x8

Suspension Pistols:
3x6 each leg - i.e. one hand holding onto suspension cable as counterbalance/support, but not using arm strength on ascent

BW suspension curls:
3x8

Planks: 2x90 secs

Stretches