Rakim's Christmas log.

[Rakim]

I doubt I'll update this regularly but I'd like somewhere to set some targets and stuff. I wish I'd done the whole taking photos and making note of every step when I first started doing a bit of lifting, so I might as well do a little bit now. Here's a reasonably accurate list of what I can do at the moment....

Deadlift: 130kg
Squat: 80kg (haven't done these in a while, I made 90 before but I'll say 80 for now).
Bench: 90kg
Pull-ups: 6
Chin-ups: 9
Military Press: 50kg


If anyone can think of other stuff to try let me know and I'll do it at the gym tomorrow and record it on here. Then I can have a look back this time next year and see where I've improved. Ideally, I'd like to be deadlifting 150kg, squatting 120kg, and benching 100kg as maximums by this time next year. 15 wide-ish grip pullups would be nice as well, but I've got to let my finger heal up a bit before I can do those properly.

[Jazzo]

Big improvement, Rakim.

I think if you stick to those essentials, give it a year, perhaps employ some plyometrics, you will be doing great.

I would advise some dumbbell work, but just keep going at what you have set.

You will reach your goals - no doubt.

[Jazzo]

edit

[Rakim]

Big improvement, Rakim.

I think if you stick to those essentials, give it a year, perhaps employ some plyometrics, you will be doing great.

I would advise some dumbbell work, but just keep going at what you have set.

You will reach your goals - no doubt.




I hardly ever use dumbbells or plyometrics (apart from when me and Glen do some Tabata stuff), can you gimme some examples of what you mean?

[Jazzo]

I hardly ever use dumbbells or plyometrics (apart from when me and Glen do some Tabata stuff), can you gimme some examples of what you mean?

Certainly.

When you do lifts like bench press you want your muscle stabilizers to be strong, so after you finish with your barbell sets on the chest, grab a pair of dumbbells and hammer out a few sets. Some like to work to failure whilst some don't. Use "ballistic" movements - slow on the way down and extremely fast on the way up. Or as fast as can be. You get a far better range of movement with dumbbells since you can actually push from below the chest.

Basic plyometrics involves explosive push ups. Easy to read up on - you will find plenty of videos too. It will help increase your 1 rep max.

You can also employ jumping squats, but one thing at a time.

Dumbbells are under rated IMO.

[TheRock49]

Certainly.

When you do lifts like bench press you want your muscle stabilizers to be strong, so after you finish with your barbell sets on the chest, grab a pair of dumbbells and hammer out a few sets. Some like to work to failure whilst some don't. Use "ballistic" movements - slow on the way down and extremely fast on the way up. Or as fast as can be. You get a far better range of movement with dumbbells since you can actually push from below the chest.

Basic plyometrics involves explosive push ups. Easy to read up on - you will find plenty of videos too. It will help increase your 1 rep max.

You can also employ jumping squats, but one thing at a time.

Dumbbells are under rated IMO.

Agreed, They're half of what I do. Really does help with the stabilizing too.

[Rakim]

Certainly.

When you do lifts like bench press you want your muscle stabilizers to be strong, so after you finish with your barbell sets on the chest, grab a pair of dumbbells and hammer out a few sets. Some like to work to failure whilst some don't. Use "ballistic" movements - slow on the way down and extremely fast on the way up. Or as fast as can be. You get a far better range of movement with dumbbells since you can actually push from below the chest.

Basic plyometrics involves explosive push ups. Easy to read up on - you will find plenty of videos too. It will help increase your 1 rep max.

You can also employ jumping squats, but one thing at a time.

Dumbbells are under rated IMO.


Cheers mate, I'll give it a go with my bench and then use it elsewhere if I get some decent results.

[Rakim]

Just squatted 90kg, I'll go for 95 or 100kg in the next week or so coz it didn't feel bad at all considering I haven't squatted heavy for a few months. I'll try 92.5kg on the bench in the next few days as well.

[MrSmall]

MPu-xh6uTTw
I bet you feel great now.

And a very happy new year to you, my ginger chum.

[Rakim]

MPu-xh6uTTw
I bet you feel great now.

And a very happy new year to you, my ginger chum.



Sure, he can bench a lot and he does it with dumbbells, but I don't make any silly noises like that musclebound goon. So I think we all know who takes the high ground.


Happy new year to you as well, mate. :good

[Rakim]

Just did my first decent leg workout since getting back from snowboarding. Managed to squat 6 sets of 5 on 70kg, which felt quite good.

Any ideas what's good to eat after a workout if I'm trying to get stronger? I'm having some milk and a chocolate bar at the moment, which probably isn't renowned as prime muscle fuel. Eggs any good? I heard tuna takes too long to break down or something, dunno. Any advice would be good.

[Glenwils]

Just did my first decent leg workout since getting back from snowboarding. Managed to squat 6 sets of 5 on 70kg, which felt quite good.

Any ideas what's good to eat after a workout if I'm trying to get stronger? I'm having some milk and a chocolate bar at the moment, which probably isn't renowned as prime muscle fuel. Eggs any good? I heard tuna takes too long to break down or something, dunno. Any advice would be good.

Im no expert dog but im pretty sure Milk shake and chocolate aint the most nutriceous after gym meal.

I thought you said *your voice* "I'm not changing my diet, if I change my diet I'm taking it to seriously".

[RDJ]

I usually take a smoothie after workouts. Today's smoothie (I don't take the whole amount at once I just bring a small bottle with me to the gym):

2 banana's
2 peaches
1 cup of blackberries
1 cup of blue berries
1 cup of goji berries
2 cups of cherries
2 cups of yogurt / cottage cheese
2 cups of orange juice
2 table spoons of flaxseed oil

If you want more protein just add some whey.

[Rakim]

Im no expert dog but im pretty sure Milk shake and chocolate aint the most nutriceous after gym meal.

I thought you said *your voice* "I'm not changing my diet, if I change my diet I'm taking it to seriously".



I've always had protein stuff after going to the gym (chocolate milkshake), so it's not a change of diet really. I just wanna know which types of protein are good to eat after getting my swell on.

[Rakim]

I usually take a smoothie after workouts. Today's smoothie (I don't take the whole amount at once I just bring a small bottle with me to the gym):

2 banana's
2 peaches
1 cup of blackberries
1 cup of blue berries
1 cup of goji berries
2 cups of cherries
2 cups of yogurt / cottage cheese
2 cups of orange juice
2 table spoons of flaxseed oil

If you want more protein just add some whey.



That does look fucking healthy, but ideally I'd like some grub that doesn't involve me trekking around uncharted jungles in certain seasons just to pick a berry. Smoothies are a great idea until you have to clean the smoothie maker.

[RDJ]

That does look fucking healthy, but ideally I'd like some grub that doesn't involve me trekking around uncharted jungles in certain seasons just to pick a berry. Smoothies are a great idea until you have to clean the smoothie maker.

A blender is easily cleaned. Blueberries, blackberries, cherries and peaches can be bought in every supermarket in any season, I buy them in jars because I'm not a millionaire either. Goji berries are sold dried at those hippie stores, they have flaxseed as well. I make smoothies for three or four days, and put them in small plastic bottles that I take with me to the gym. It doesn't get much easier than that.

[Rakim]

A blender is easily cleaned. Blueberries, blackberries, cherries and peaches can be bought in every supermarket in any season, I buy them in jars because I'm not a millionaire either. Goji berries are sold dried at those hippie stores, they have flaxseed as well. I make smoothies for three or four days, and put them in small plastic bottles that I take with me to the gym. It doesn't get much easier than that.


I get paid on the 25th, if I can find a blender that's easy to clean I'll give the smoothies a go. :good

[Rakim]

I doubt I'll update this regularly but I'd like somewhere to set some targets and stuff. I wish I'd done the whole taking photos and making note of every step when I first started doing a bit of lifting, so I might as well do a little bit now. Here's a reasonably accurate list of what I can do at the moment....

Deadlift: 130kg
Squat: 80kg (haven't done these in a while, I made 90 before but I'll say 80 for now).
Bench: 90kg
Pull-ups: 6
Chin-ups: 9
Military Press: 50kg





:lol: Forgot all about this thread.


Current records:-

Deadlift:- 152.5kg
Squat:- 120kg
Bench:- 105kg for 2 reps.
Miltary press:- 65kg for 2 reps.

Chins and Pull-ups are about the same as last time. I've gained weight and strength.

[Rakim]

65kg military press for 3 reps. Still can't do a single rep on 67.5kg though, which is fucking strange.

Bench press: I did 3 reps on 100kg then dropped down and did 82.5kg for 3x8 with no spotter.

[Rakim]

Finally went to see the doctor about my back and he's referred me for physio.

[Rakim]

OHP again today. Finally managed that rep on 67.5kg that I've been failing on for a couple of weeks now, dropped down for 3x5 on 52.5kg after (I'm moving this up to 55kg in the next couple of weeks). Well happy.

[MrSmall]

Finally went to see the doctor about my back and he's referred me for physio.

about fucking time BRA!

[Rakim]

The physio's given me a set of exercises to do twice a day, I had an ultrasound session for about ten minutes, I've got to change my posture when sitting, and I'm back to see him on the 5th of Jan to see if there's been any improvements.

[Rakim]

Just weighed myself for the first time since Champ weighed me about a year ago. I'm 14st 9lbs.

I hit the magic 15st a couple of days ago.

[Rakim]

Setting a few long-term targets:-


Run 3 miles in 25 minutes.
Do a muscle-up.
Do 5x5 with 110kg of plates on the leg press (not sure what the slider weighs).
15 wide-grip pullups (second time I've set this target and I've never done more than 7).
Do ten 2 minute rounds on my heavybag.
Learn to skip again.
Learn to swim better.
Maintain a 1RM of at least 100kg on bench and at least 65kg on OHP.
Continue my physio until my back's good to go, then restart squats and deadlifts.
Resting heart rate down to the mid 50s.
Have a pop at climbing. I've found some sort of centre within 30 mins of my house that does indoor and outdoor climbing.

Erm, that's it for now, I'll add any others I think of.

[Rakim]

Jus ran a mile in 9 mins 20 secs. Obviously that's dogshit compared to you lot but I'm happy because I didn't even know I could run a mile and it gives me something to improve on.

Also did 5x5 on:-

50kg OHP
90kg + slider on leg press
35kg one armed dumbell rows.

[Rakim]

Glen came to the gym today, and we decided to try our bench max. First time I've had a spotter for about 4 months and managed 112.5kg, which is 5kg more than my previous best. Fucking chuffed with that.

[Mohak]

Good work mate. Keep pushing. WAAAAAAAAAR RAKIM!!!! :ibutt

[Rakim]

:lol: Cheers mate.

I never thought I'd be able to bench 120kg, but I genuinely think I might have done 115kg yesterday if I'd skipped a few of the sets and gone up a bit quicker. Just a shame that I'm this close when I'm cutting back on strength stuff and doing cardio instead really, I think my bench will only get worse over the next few months.

[Rakim]

Second attempt at a run today, managed a mile in 8:32, which is 48 seconds quicker than my first attempt.

[Mohak]

Fucking outstanding! Keep pushing mate!!! WAAAAAAAAAAAR RAKIM!!!! :ibutt