Monday 30th April workout + job interview

Sunday
Enjoyed a nice walk out Chatham and back with a few beers and lunch in between with my brother David, Back to Chatham again today (Mon) for a job interview and again Wednesday... I should move there ha ha. Did ok at the interview. I made sure to mention the upcoming work and move to Wales and, from the interviewers reply, I (and may still be) was good to go. Not bad for my first interview since 2005.

Monday
Leg Press
to 500kg x 12 reps

Leg ext
to stack x 15 r/p reps

s/s

Leg Curls
to 70kg x 12 r/p reps

R/W/Curls
to 20kg x 8 and then 5 reps @ + 5kg x 12 reps d/s

Gotta love google

Ya gotta love it because it more or less sees all and tells all. For example, in the last year or so we've seen a small handful of new companies come to the market which sell what used to be termed 'bulk whey'. Be that in 5-kilo tubs or pouches. One such company is Pro-10.com A quick five minute google and you can come up with the company directors name. Another minute and you can find out that he is also a director of USN here in the UK.

So, it would seem, the bigger brands are realising the value of the 'bulk' market. Last years valuation of MyProtein at some £60m may have encouraged that. While it is entirely possible that the director (google it yourselves yer bums) can and is director of more than one company I suspect (my opinion naturally) that USN backs Pro-10. If so I'd like to see a certain open-ness. Thus, if you went to a similar site, some small blurb to that effect.

Hell, and this can be applied in many, many cases, why have an 'about us' page that just 'sells' the brand. Why not an actual name now and again.

In their 'about us' page it states 'Pro-10.com has been created by a dedicated team of Dieticians, Nutritionists and Sports Scientists to create a great selection of precision engineered Sports Supplements that help you achieve your fitness, nutritional or bodybuilding goals.' 

I wish we knew their names because they aren't listed as directors nor anywhere on the Pro-10 site. They don't seem to have been given a mention on facebook. Again, in my opinion, I'd like to see these names if only so I, as a potential customer (thus you the reader too) could see what qualifications they had and who they worked for and so on. On more than one occasion we've seen people with little or no knowledge of the subject of nutrition in ANY form running a company. So when you ring up and discuss the product you're buying they know next to f'all. Some VERY BIG names in sports supplements have employed better sales people than customer service crew with a little basic nutritional knowledge. Once I suggested to one smaller company that they all had a basic product spec folder on the desk of each of their customer service people.

Friday

I went to Scott Horton's Hercules Gym today (here's a pic of me and Scott goofing on Facebook.... I'm on the left ha ha). Man I am a knob - I need to stop reading a paper and stepping, as I did, trains without looking. Then making a meal of back peddling and finally taking the correct turn in Colchester... I was close to an hour later than the time I could have been there by - d'uh!! All my own fault.

Oh and Scott and I can TALK!!!! He started in the game about 2 years before me so we know loads of the same people and spent a good hour before I did any lifting putting the world to rights over a couple of coffees. I was made VERY welcome. So baring in mind I was an hour late and we talked for an hour...

NB: I could use chalk!! Come to papa - I've been getting withdrawal symptoms at Beefs.

CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 107.5-kilos x 4 rep d/s 60-kilos x 12 reps

Low Row
worked in with a gym member. 1/2 stack x 8 reps, 3/4 stack x 8 reps, stack x 8 reps.

DO TB (Axle) DL
Joy!! An actual hollow thick bar + chalk = me happy. I'm assuming bar is 15kg as it was hollow but full length.
bar x 8 reps, +40-kilos (55) x 8 reps, +80-kilos (95) x 1 rep, +120-kilos (135) x 1 rep, +150-kilos (165-kilos) x 1 rep, +170-kilos (185) x 3 R/P reps (about 20 seconds between each one). Each rep made me a tad dizzy but happy. Not been this heavy for a while and using an actual bar and chalk.
 
RT
Even though I'd done a session earlier this week (Mon) chalk use being allowed I wanted to see what I could do so... air under 130-kilo loaded r/h 2x

VG
Now completely showing off and in spite of the thick bar and RT worked to 6/7 a side r/h

Talked more after and left with a 'Gunslinga' Vest that you'll see me in very soon. Great time

Wednesday 25th April 2012 workout + protein scandal work

I spent far too many hours (3000+ words and growing) typing on the protein scandal (revealed any day now) and well over an hour chatting with the main ripped off man - Spencer Clark of STC that I was running well behind today
 

Wednesday

S+A

Seated Press in Jones

bar x 12 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 90-kilos x 4 reps (s)
 

Alt standing dumbbell curls

10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 27.5-kilos @ x L5/6R reps
 

1 arm TPD

20-kilos @ x 8 reps, 35-kilos @ x 8 reps, 50-kilos @ x 2 x 8 reps (s) - 2nd set d/d left arm
 

F/W/Curls

17.5-kilos x 8 reps, 25-kilos x 8 reps, 50-kilos @ x L6/8 reps d/s 25-kilos x 8 reps

Tuesday 24th April 2012 w/out

Spent far too long working on a protein scandal document (still work to be done).
 

Tuesday

V/Gripper

B/H: 1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 6/5 x 2 x 1 reps, 6/6 x F, F, N reps
R/H: 6/6 x 1 rep, 7/6 x 2 x 1 reps, 7/7 x VN, VN

Underdosed Protein Scandal

Those of you who know me of old will know that I used to do two things:

1) Run Muscle Mob

2) Run, together with Mike Betty, run The Whey Consortium.

Together with my grip feats these three things have made my name, for want of a better phrase in the UK bodybuilding scene. As 'Mobster' on numerous forums I've been active in the supplements sections among others. I'm a big fan of the KISS and 'getting your basics right' principles. Age, experience and, one hopes, a touch of wisdom have allowed me to see that some products are not what they might appear to be. Some, even, are even less than that. Not only do they not deliver the results they aren't even what they say on the label. 

Over the next two to three days I'll be working with James Collier and a ripped off former supplement seller to produce a factual article which lays out a series of connections that, we hope, spells out some of what's been going on. James, by his own personal admission, does not like to get involved in this aspect of our industry but it has the potential to harm the industry as a whole and his business.

I ask here, as I have on forums, for a few days grace and for the personal attacks to stop. They harm what we want to happen - the truth coming out. 

Monday 23rd April workout

Monday

Leg Press

to 500kg x 11 reps
 

Leg Ext

to stack x 14 d/d reps

s/s
 

Leg Curls

to 70kg x 11 d/d reps

RT work

B/H: 60-kilos x 8 reps @, 80-kilos x 3 reps @, 100-kilos x 1 rep @. My lower back was stiff and I spent time loosening it between sets.

L/H: 115-kilos x F then 3 x 1 rep. 117.5-kilos x 1 and then 4 reps.

R/H: 117.5-kilos x 3 x 1 reps, 123.75-kilos x 1 then 2+2 (RP style). 

As before my mind was in Bodypower mode but by golly it took some getting there. ALL of the warm up sets, esp left handed, were hard work. But I got a sort of second wind once in BP mode for the heavy ones. 

New Gloucester Strongman website

Our man 'G' has been exercising his web skills and its well worth a quick visit to see their very flash new website www.gloucesterstrongman.co.uk

Thursday 19th and Friday 20th April workouts

Thursday

V/Gripper

Friday
CG Bench Press
bar x 15 reps, 60kg x 8 reps, 80kg x 8 reps, 110kg x 6 and 5 reps

LPD
75kg x 8 reps, 95kg x 8 reps, 126kg x 6 reps

DODL
bar x 12 reps, 60kg x 8 reps, 100kg x 6 reps, 140kg x 3 reps, 170kg x 2 x 3 reps (nattering in between with Damien)

DB Holds for time
45kg @ x 3 x 30 secs (approx)

Of interest: an article I saw this week claimed that gym user (or some such) did more reps or put more effort in if they were encouraged to think 'evil thoughts' as they worked out. One assumes it was less 'evil' per say but more of an aggressive attitude. So on a few of my better efforts today had me gritting my teeth and thinking about kicking off / fighting as I did the last rep or two. 

In spite of a very iffy belly today (v annoying) my bodyweight was up again to 19st 6lbs  / 272lbs

Tuesday 16th and Wednesday 17th w/outs

Tuesday

V/gripper
 

Wednesday

errands, inc posting ID re house purchase then

Iso Press(Jones in use)
handles x 15 reps, 16.25kg@ x 8 reps, 32.5kg@ x 8 reps, 55kg@ x 5 tough reps
 

s/s
 

H/D/B Curls

10kg@ x 8 reps, 20kg@ x 8 reps, 30kg@ x 8 reps, 37.5kg@ x 8 (loose) reps d/s 20kg@ x 8 tight reps.

s/s
 

T/P/D

30kg x 8 reps, 50kg x 8 reps, 80kg x 2 x 6 reps

R/W/Curls

7.5kg x 11 reps, 12.5kg x 11 reps, 20kg x 8 - d/s 12.5kg x reps both sides.

Watson Gym Equipments new New Multi Purpose Heavy Duty YokeI like the thought process

I like the thought process and I'm never that sure about the cost involved but the look, quality and finish are without question. This their New Multi Purpose Heavy Duty Yoke looks great. A wanna be strongman in my training dreams. 

I especially like what appear to be a new slant on the adjustable safety bars. Unless I'm mistake this looks like it does not require a pop/push pin. Regardless, it looks great. As yet not on their site (saw this on Face Book).

Monday 16th April w/out

Monday
Sooo washed our during and after training. This snotty nose thing must be viral. I'm getting better but does it take something out of me or what?

Leg Press
usual then 120kg x 12 reps, 240kg x 12 reps, 360kg x 12 reps, 500kg x 10 reps

Leg Ext
35kg x 15 reps, 80kg x 15 reps, 120kg x 13 reps r/p

Leg Curl
35kg x 12 rep, 45kg x 12 rep, 70kg x 11 d/d reps

RT

B/H: 60kg x 8 reps, 80kg x 3 reps, 100kg x 1 rep,

L/H: 115kg x 3 x 1 reps, 117.5kg x 1, 1, 2 reps

R/H:   117.5kg x 3 x 1 reps, 122.5kg x 3 x 1 reps, 125kg x 1 and then a bomb. Was done in.

Was HARD work with virus. Sufficient to say the gyms music and my wanting to do well at the NEC got me through... just.

Motivation - thy name is Kyle Maynard

I posted a pic on facebook the other day - one someone else had put up and I liked it so I shared it. Here it is:

Now I have absolutely no idea who this guy is, why he's missing limbs (he may have been a nutter, done drugs, been attacked, be a war hero, whatever) and to be honest it doesn't matter. It might add a little weight to anything we feel but truthfully it's often what we bring to the table, our personal sentiments, that add weight and depth to our emotional response.

Now for me and I hope more than a few of you it's a powerful image which evokes a 'can do' attitude. It's fairly obvious that the guy is limited in what he can do in the gym. even with artificial limbs there wont be a lot of leg work, or curls and the like. Yet there he is, on a bench, flying or benching (not sure which)with a half decent weight.

Now think about what excuses most people bring to the fore when you ask them why they can't do something. For us, with this blogs focus and our share passion for the gym, it's blatantly going to be why they can't get to the gym. I'll add he's not on his f'kin mobile phone, eye-balling babes or wearing the latest designer label but only cos I hate that shit ha ha (+ it's real hard for obvious reasons d'uh). 

But most of all it's a can do attitude. With or without help he's got onto the bench. With either adapted equipment or, more likely, ankle straps. He got slated something chronic for daring to think he could take part in an MMA match. His name is Kyle Maynard. I'd LOVE him as a training partner.

Sunday 15th April gripper work

Sunday

V/Gripper

Could have been better but still close to where I once was.
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 rep
L/H: 6/5 x VVG, 1,1, reps, 6/6 x F and N, N (1/4inch or so)
R/H: 6/6 x 1 rep, 6/7 x 1, 1 reps, 7/7 x F, F, N reps.

Bob Kennedy RIP

Robert 'Bob' Kennedy has passed away. We only found out a few days ago that poor Bob was ill with what we were told was terminal lung cancer. Posting here on my blog I spoke of how he'd been very helpful with Muscle Mob. I then saw on Facebook both Shawn and Bill Phillips together with John Romano talking of how he'd essentially given them a leg up by publishing articles of theirs in his Muscle Mag International.

Today we hear that he's unfortunately been taken from us. There's not much more one can say except to offer our best wishes to his family and say that we miss you already Bob. One of the good ones.

Get ALL your shit right = best results

I'll admit up front that very few of us, myself include, get all our 'shit' right all the time but...

The combination of rest, recovery, food / nutrition AND training work together to give you the best results. 

Training

When, as I have mentioned in passing to gym buddies recently, I see guys chatting away while training (not between sets - during) you know the lack of focus and effort will equate to mediocre results. God forbid I hear them outside the gym environment claiming either 1) this trainings easy or 2) I train hard but nothing happens.

Here's the thing - basics/compounds+hard work+intensity of effort is training. Chatting on mobiles or to buddies while you go through the motions is not.

Pick-me-ups and sleep

I've written before about either overuse of pre-workout products as a boost - starts off on fire and a few scoops and sessions later and 'it doesn't work any more', followed by 'I'm not sleeping. Join the dots guys, join the f'kin dots!!

Sleep and recovery

Others have stated what I'll state now - the newbie habit of weekends out late and enjoying themselves does not equal great restful sleep. Late night coffee or cola does not. Late night movies do not. You get the idea? A god nights kip following a hard leg sessions helps with recovery as does a good nights sleep before a hard workout. It has been said that recovery from training is as important as the training itself and you wont find me arguing with that.

Nutrition

Bare in mind I rep for a supplement company and enjoy my protein package gratefully received every month in return for my agreed work... but some young guys will ask about the latest article or new fangled product just on the market. You ask the right questions and they aren't eating the basics, their training is... shit and sleep - for girls etc etc. Here's the deal - Product X wont do shit if the rest isn't in place. I'm happy to debate and argue about said products with the informed on various forums but only from the view that you're eating right before spending £30+ on a small tub of something new and potentially wonderful.

Start with 3 square and if you can four. Eat your damn breakfast! Make sure each meal has some protein and make sure your totals for the day (so-called 'macros') workout to decent numbers. Throw a decent protein and or creatine supplement in and THEN add on other.

Oh and eat for what you wish to be and not what you are (unless that's the thing you want). So less calories for weight loss and more for gains. Take baby steps to get there - so don't be 200 and eat for 240, be 200 and eat for 205 then once there, 210 and so on.

None of what's written is new - just keep it in mind.  

Wednesday, 11th April workout

Wednesday
Said hi to a few lads inc Nigel etc

Seated Iso Press
handles x 15 reps, 16.25kg @ x 8 reps, 32.5kg @ x 8 reps, 47.5kg @ x 8 reps (s) and 52.5kg @ x 6 reps (s)
 
Seated alt DB Curls
7.5kg @ x 8 reps, 15kg @ x 8 reps, 25kg x 5/6 and 5/5 reps hard work
 
One arm reverse grip p/downs
25kg x 8 reps, 35kg x 8 reps, 50kg x 6 reps, x 8 reps (sleeves on)
 
DB Holds for time
45kg @ x 25, 20 and 20 secs - v hard

Tuesday, April 10 workout + a few gripper training tips

Little stuff making small but significant differences...

• Chalking my little fingers
• Pace - I took a tiny bit longer between attempts

It's worth noting that David recently reset the clock, so to speak, on his Vulcan Gripper. This was because different springs and allowances for the same, were being used on the records list. I'm told that the current model (black) is harder at the start than the ones which preceded it including the gold one I am using right now.

 

Tuesday

Vulcan Gripper
B/H: 1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 5/6 x 1, VVN, 1, 1, 1, 1 reps
R/H: 6/7 x TnG, 1, 1, 1, 1 reps

Bob Kennedy

I've just heard today that Muscle Mag publisher Bob Kennedy has terminal cancer. I posted my thoughts over on his MMI forum. What follows is the expanded gist of it:

I used to publish, as a few of you know, a little newsletter/magazine called Muscle Mob. Started by PC writer David Gentle and supported by many well-known names in the UK and US Iron Game. It was definitely one for the fans as our early issues were little more than photo-copied stapled together pages. Even the later ones were only A3 folded pages with a gloss card cover.

But the names of those who supported, wrote for and subscribed to it were well known to many of you who know who runs, judges, competes, coaches and trains in British bodybuilding. From NABBA 'blue jackets' to big name magazine publishers.

Bob was one of our first supporters. David, wily writer that he is, taught me that having these connections was enormously useful and helpful for what we' were doing. It has to be said, as above, what an amateurish but well-loved operation we were.

Having Bob willing to write to me in support, swap articles (a buddy John Fearnley had an article published in MMI) and swap subscriptions was, for me, an awesome experience. Here I was, just starting out (having trained for a while) in my 'getting involved' and five minutes in and I'm swapping letters and later emails with Bob. Blew my mind then I can tell ya.

One emotional aspect of those early days was Bob's dealing with the injuries and illness of his son. Now we hear he has lung cancer and the outlook isn't good. Bob is and will remain 'one of our own'. He was then and remains a fan of the sport. So go visit the MMI forum and pass on your best wishes before it's too late.

Easter Monday workout

Sat n Sunday off

Monday

The gym was as busy as I've seen it. Owner friendly and welcoming (= nice). I had to wait for two bits of kit and by god you notice stuff. The vast majority, esp when I arrived, was young lads. And do they chat... not between training DURING! I was taken by the urge to be allowed to show them how it's done. But needs must.

View of gym from Beef's site. Back of gym looking down to front.

Leg Press

120-kg x 8 reps*, 240kg x 8 reps*, 360kg x 10 reps*(b), 500kg x 9*
* forgot it was meant to be 10 throughout.

Leg Curl

Had to wait for LE so

35kg x 12 reps, 45kg x 12 reps, 70kg x 12 d/d reps

Leg Ext

35kg x 15 reps. 80kg x 15 reps, 120kg x 12 d/d reps

RT

Could have been better and as before by the end it was an ok workout

B/H: usual

L/H: faffed  about and then 4 x 1 with 115kg load and then a set of 3 reps to finish

R/H: as above but 122.5kg x 5 x 1 reps and then 3 reps

In my minds eye I motivated myself by beating Brian Shaw at the NEC in 2012... as you do ;)

A holiday for some...

Another day in the gym for others. Today is Good Friday - a religious holiday in many parts of the world. For me, regardless of whether or not I have a day job, if I am off and available it's gym time. I do, however, have something of a schedule but at the moment said schedule had me training today. If, by chance, you have family commitments then get up VERY EARLY and get your sh*t done.

To be fair this article is less about training regardless of what the wife, kids and god might have to say about it. Putting aside any theological thoughts it's more about a level of dedication and consistency. I'd imagined the gym (still Beef's in Strood - talking of which the Gym owner was almost nice asking me why I hadn't signed on as a full member?) might be a little busier than it was. Perhaps more work bank holidays than of old or, more probable, it's likely that 'hey the suns out' or some other excuse came up. I did, as you might have done had you gone in, take advantage of the extra elbow room so to speak. What's the betting it'll be busy tomorrow morning?

For sure a day or two out wont make that much of a difference but add up all those 'days or two', all the little excuses and missed sessions, fucked meals and late night pizza and beer and you can look in the mirror (if a bodybuilder) and see why you haven't quite hit the heights you'd dreamed of. 

I'm lucky in that most of what might be called hard core gyms (my preferred type) tend not to close as often as the public or mass market ones. Hours can still be restricted but that's as much about the banks to put their daily takings in being closed early as it is the food shops they get their nosh from doing the same. Those of you with home gyms have even less of an excuse. Hell do a session out of sequence (say a Wednesday AND then a Thursday and take an extra days rest than Wed/Fri and then off) if it helps. 

Life can and will throw up obstacles which make doing what we want to, gym wise, hard. Don't then make so many choices of your very own that your also the reason why you aren't quite getting where it was you wanted to go. 

Those of you, not always the genetic freaks, who are dedicated and apply themselves in the gym and nutritionally without too many reasons not to, day in and day out, will be surprised what you can achieve with steady, plodding application and the least excuses.

Good friday's workout

Good Friday

CG Bench Press

bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 105-kilos x 8 reps (elbow sleeves on)

LPD

80-kilos x 8 reps, 95-kilos x 8 reps, 120-kilos x 8 reps

DODL

standard O bar pre-loaded so..
70-kilos x 8 reps, 110-kilos x 6 reps, 162.5-kilos x 3* reps, 165-kilos x 3* reps, 167.5-kilos x 4 reps

*Felt good for more reps

Wednesday 4th March w/out

Wednesday
Seated press in Jones
bar x 12 reps, 50kg x 8 reps, 65kg x 8 reps, 85kg x 6 hard reps (sleeves on)

Damn those last few reps were hard. They might also explain why the getting off of the sleeves on TPD was so hard (taken off after press but back on for TPD)

Hammer DB Curls
10kg @ x 8 reps, 20kg @x 8 reps, 30kg @x 8 reps, 35kg @x 8 reps (would have been more but next set up were in use).

I'd intended, as last time, banging out some loose reps with the 37.5's. I did note, later, some skinny young pup using even looser form than I do (his were more across the body curls) with 12.5's. For shame ha ha Truthfully  I was and maybe AM/ARE as bad.

s/s

TPD
30kg x 8 reps, 50kg x 8 reps, 75kg x 8 reps d/s 50kg x 8 reps (sleeves on). Was so done after I really struggled to get elbow sleeve off of right arm.

R/W/Curls
7.5kg x 10 reps, 12.5kg x 10 reps, 20kg x 7 reps d/s 12.5kg x 7 reps

I always worry about the form on these yet my forearms look nasty and feel worked after so...


Bodyweight 19st 4lbs /  270lbs.

Removed the other page because you can't add most posts it to - they all go here. tsk

Tuesday

Vulcan Gripper

B/H: 1/1 x 8 reps, 3/3 x 3 reps

L/H: 5/5 x 4 x 1 reps, 6/5 x 4 x 1 reps - first one was a mis-set on my part but I muscled it down.

R/H: 5/5 x 1 rep, 6/6 x 3 x 1 reps, 6/7 x 1, VVN, 1, VVN (annoying)

It's worth noting, I suppose, that I often do my warm up sets and some of the harder efforts sitting down on the floor. One suspects (indeed one knows) that standing up means more effort is put into the movement. By the same token if I can do it sitting then stand back for when I get my ass up. 

In between I used my chalked up hands by rubbing them onto the near by and handy rolling thunder handle.

Food is a tool

As an member of a few of the larger forums I see many posts and threads of the kind where in the member seems to have issues with food as a tool. Moaning and bitching about how certain products don't taste right or aren't sweet enough. Other complaints include 'it's hard to eat X amount' and so on.

  
Well you're an athlete so food is now a tool. If you're a bodybuilder and wish to weigh a set amount you need to eat, by gradual increments, the amounts required to sustain the amount you wish to weigh. It's no good whining and bitching about how you've not gained any weight when you eat for what you weight now. If you weigh 120 and aren't gaining weight - here's a clue - eat more!!! Ditto for those who weigh more than they'd like to be.

Oh and another thing - don't think diet. Sheeetttt... don't even use the diet word. Think lifestyle. What you are about to do and what you'll continue doing is now your daily habit. If you think 'diet' then it's framed by a set time: 8 weeks, 16 weeks and so on. Not 52 weeks, 2 years and and onwards.

Throw in, as above, the member who says 'I can't' or 'I find it hard to eat such a large amount of food'... well d'uh. Don't go 2000kcals a day to 4000kcals a day in a week. Not only is this a recipe to being bloated, and worse, failure it's also not going to slowly add muscle. Your stomach will complain. But throw in an extra 200kcals a day for a week, up it another 200kcals next week and so on until you hit the target. Subtract to lose. The same kinds of rules apply to upping protein. It's not different than the rules for adding weight to the bar in the gym.  

Perhaps I'm old school - maybe I am now having hit 40+ ha ha. Or overtime I've learned what the 'old housewives tale' about, for example, Cod Liver Oil - it doesn't have to taste nice to do you good. So close your eyes, open wide and neck it!!

There is, I think, occasional hints of OCD / being anal, with some of the neophytes. It's arguable that the more twitchy ecto-morphic obsessive is also the kind of athlete that will struggle. But think on - either you've made some decision to be a better, bigger, stronger, leaner whatever it is you wanted or you haven't. If you must post these sorts of comments on-line have a look before you click the button that puts it up and think... am I expecting some sort of great insight or secret from the other members or do I need to man up??

What did I learn today?

Not much. 

• The gym owner ALWAYS has something to say - what is his problem?? It's never 'hi mate, how are you' although we were almost there today.
• I MUST count the plates when loading up. The pic shows a lot of plates (not mine, from google) but what I thought was 15 a side (which would be wrong anyway cos that's be 600-kilos and it doesn't take that much) wasn't. I usually throw the one set of 50's they have one then the rest in 20's. A lad I had a chat with had some weight on so I went straight in at 120-kilos and cracked on. Next time pay attention.

Row, row, row your lats!

I'm a little naughty as I seem to recall a similar title back when Muscle & Fitness was 'Muscle Builder / Power' in an article on back featuring Franco Columbo. Anyway...

Starting yesterday and worse today the part of my lats where they affix into the sides of my my rib cage are sore. If I pull my shoulders back I can feel a little soreness in the rest of the meat. Now I know that being sore isn't the be all and end all of hoped for gains in strength and new muscle growth but still - it made me wonder what I'd done differently.

Saturday was a chest n back day. I'm a great believer in the KISS principle so it was (I do two different sessions, alternating as and when): Iso-lever bench, dumbbell rows and low row. On the dumbbells I max out with the current gyms heaviest bells (all of 70-kilos or 154lbs) and max again on the low row with the 135-kilos / 297lbs.

Being analytical is key to becoming No 1 (or at least half decent ha ha ) so I ask what did I do. On the dumbbell rows the warm up weights come up quickly enough that I am almost catching the weights at the top of the movement. The heavy sets (2 x 8 this week) with the 70's puff me out (strong yes - fit... err not so much) enough that I take my time between arms never mind between sets. I also don't try to balance the bells so have my hands forward so I can just pull. I did make a mental note that I had the bells square on when they were light but the 70's were more across the body - almost the same position as if I'd been using a barbell. 

On low cable rows I'd had the nag from the gym owner to contend with moments before (see article) and so may have been more determined than usual (I'll show you! etc) in pulling my elbows back, sitting more upright and perhaps holding the weight a mo at the contracted position. I made an even greater effort than usual not to slam the weights down. I never do this anyway unless it literally gets away from me - see below.

My final movement, something I am still working on regarding scheduling so it didn't have to be a back day although it does work Traps and to a lesser degree lower back too, was the IronMind Rolling Thunder lift. I'm deliberately not mentioning numbers for a while so best of luck finding out what I'm pulling. On one lift, with a decent weight, it almost popped out of my hand. Fortunately I didn't get told off. I know of more than a few of my bigger gym buddies who've been told off for show boating, throwing down weights and the like (Sam!! I'm thinking of you ha ha) but I do try not to be one of those.

So what was it. Looking at the above (I'll highlight them there in bold and note them below) let's see:

• I am almost catching the weights at the top of the movement. Speed of movement. Note 'almost' in the quote. In other words I'm moving decent enough weight - 66lbs and then 110lbs - quite fast but not so fast that I am cheating.
• I also don't try to balance the bells so have my hands forward so I can just pull. I didn't want to be faffing around trying to balance the bell and thus waste energy I just wanted to pull heavy ass weight. Sometimes some movements require needless cocking about when muscle doesn't care - it's pull and contract and stretch and that's it.
• Pulling my elbows back, sitting more upright and perhaps holding the weight a mo at the contracted position  Err that's probably how ALL rowing and indeed back movements should be done. Remember I'm no bodybuilder so it's not all about the contraction for me but I do like having some muscle and working it hard should make me stronger quicker so...  
• Having the Rolling Thunder at the end, which as above is a back movement of sorts, may have been enough to tip me over from a simple session into a more effective one.

Regardless of whatever movement or lift (if for strength) have half an eye on what you did that made it better than usual. In the meantime some sympathy for my aching muscles please. It's legs today... wish me luck I'm going in ha ha

Are you a gym beast - then you have an obligation

And it may not be the one you think it is. Instead of being the mutha others look up to for just being strong or the guy for whom they are forever pulling weights of kit for after you've done with it you have a better deal.

The pic here is of the Gloucester gym as was. I actually found it on google images when searching under the 'put your weights away' term. Ha! Someone had used our image on their blog.

One can only hope that by becoming the best of the best at something you might one day inspire others to do something close or, god forbid, beat you (whhaatttt! ha ha - it'll happen). You can also show those that come after you that you don't have to be a bad ass in doing it. So leading by example and with Planet Fitness's 'Lunk alarm' in mind try the following as potentially helpful suggestions.

• Put your weights away. I've been guilty., we all have but the argument goes if you're strong enough to lift them them you're strong enough to rack them.
• Note when you're fooling around and being a jack ass. By all means have fun but be aware that others watching you might copy you. I'm sure a few of you have seen posts on forums on idiots who, having 'juiced' allowed themselves to become aggressive morons.
• Wipe shit down. Yes your sweat may well be imbued with testosterone the gym users might benefit from but it's also just plain nasty. Use either the wipes provided or, if the gym is a little more hardcore, just a hand towel you brought with you. Hell, even the summer time sweat box that is Metroflex (110+ degrees according to one article) in Texas has members that don't want to swap sweat.
• Most of all - share. I mean info and time. A minute here and there with other members isn't becoming a member of the social club some gyms seem to be but it's also an opportunity for them to see the big strong lump who maybe even scares them a little as a nice (if not nice at least sociable) guy. 

My next home gym

Couple of if's and when's but what the heck...

1. If and when I get my house in the area (ish) I want
2. at the price I hope to pay
3. and not too far from a decent gym

Then I fully intend having a half decent home gym. Now in an ideal world we'd be looking at a change of use commercial space (old shop, small warehouse) with living accommodation attached / over. But needs must and so a half decent sized garage or outbuilding or decent sized cellar. The bigger (and taller) the space the better. Doesn't need lots of natural light but some and if not exactly heated some insulation against bitter cold might be nice. Throw in a little additional storage and I'd be good to go.

• Now as to what I'd want in there:
• Power rack - a must. Inc a front cross-brace as a chinning bar.
• Decent adjustable bench
• Decent Olympic bar. The deeper the knurl the better.
• A shed load of Olympic plates. 20's, 25's and 50's x many pls.
• Long ass dumbbell handles (I'd prefer a full set but needs must).
• O' plate holders
• Impact absorbent rubber matting - perhaps on a platform?
• CHALK!! (see previous whinging post)

That's your basics covered. There's a shit load you can do with that.

Now as for added extras:

• A thick bar. Hollow a la the Apollon's Axle.
• Fat handles
• Grippers, grippers and more grippers
• V-bar
• Euro Pinch. I've always liked using this and ain't half bad on it (No 2 in the world)
• Rolling Thunder - the 2011 model

Not needed but nice if I can are the following:

• Lever squat type machine (as sold by Powertec etc)
• Leg press - double pinned. Good for 800-kilos pls.
• A decent mirror - for form, illumination and making the space look bigger
• Hi-Fi - sounds to workout to
• hi-low plate loaded cable machine - big ass load capacity. Smooth running (double ratio set up is.

That's my 'for now' list. I'm sure I can think of more soon. What would you have?

On competing again...

Every so often I'm asked if I intend competing again. The short answer is yes. There is, of course, a but or two. Right now, as per a post here and a reply elsewhere my focus is two fold: 1) House - I need to get a place to live before the money sitting in my bank account dwindles away and 2) the upcoming Rolling Thunder event in  May at the Bodypower expo.

After that I do fancy another crack at the 2HP record and or a final British Championships. But the longer these are left the less likely they are. I've stated before that I have no wish to become an also ran, a once was who out stays their welcome by coming back again and again and apparently ignoring my slow but steady slipping back. I used the analogy of many a great champion pro-boxer who eventually ends up punch drunk. Once the top of the bill and star attraction he comes a 2nd or third tier fighter. Occasional flashes of brilliance but mostly a warm up for an up and coming fighter. Bow out gracefully and keep your hand in. Continue lifting and become, if one wishes to stay in, a guy or gal who sets out events and promotes.

That said the competitor in every athlete who's been on the platform and made a name for themselves at the highest level will never completely leave. So don't be too shocked, once I'm set again, if you see me about - chalked hands and lifting belt on.