Yeah I heard about a website called payasugym.com I'm going to have a look and see if u can find somewhere.
Yeah I heard about a website called payasugym.com I'm going to have a look and see if u can find somewhere.
Well I found a place to train. It's not too far from where im staying and it's under some railway arches. It's small and packed full of weights and machines. In the free weights section has 3 power racks, 1 squat rack and only 1 bench. There are plates from 0.25kg (0.55lbs) to 25kg (55lbs), dumbells from 2.5kg up to ?? God knows! They've got chains and bands and dipping beltsit's perfect! A bit more expensive for a short term membership than some of the other places I checked out but worth it IMO.
Yesterday, Thursday 19th
Kickboxing at my club. 1.5 hours of drills, themed sparring, free sparring & fitness training. I got to spar with the current -80kg world champion.
Today, Friday 20th
Chest.
Dips (palms facing outward): 5x5 @ bodyweight.
Flat bench press:
1x5 @ 60 kg (132lbs)
1x5 @ 80kg (176lbs)
1x5 @ 90kg (187lbs)
2x5 @ 100kg 220lbs)
Incline dumbell press:
1x8 @ 55kg (27.5kg dumbells)
2x8 @ 60kg
2x6 @ 65kg
Flyes:
1x15 @ 20kg (10kg dumbells)
1x10 @ 20kg
1x15 @ 20kg (44lbs)
Last edited by Colstreamer; 02-20-2015 at 11:32 AM.
Sounds like a great gym!
Did the pro take it easy on ya ? Sounds like a great experience for sure!
Blah blah blah Latina's ass...blah blah blah!
That's bad-ass bro! Show that champ who's BOSS!
“Iron sharpens iron; so a man sharpens the countenance of his brother.” (Proverbs 27:17) ...and borrowed from A L
It IS a great gym.Originally Posted by Ironguruera
I dunno if he took it easy on me. I'm 76lbs heavier than he is so he's a lot faster. I did ok at first but it's too hard trying to keep up with that type of speed.
Lol, thanks Hoss. I like to think I held my own. It was damn good sparring. Toughest session I've had in a very long while.That's bad-ass bro! Show that champ who's BOSS!
Ok so I've been busy etc, excuses, excuses. I'm in cornwall right now, about 350 miles from London, so I've had to find another gym. I found a fairly ok one. It's small and seemed fairly hardcore. Until I'd signed up and then noticed signs saying "no deadlifts" they may as well have put up signs saying "no serious training" a the place doesn't have a single fucking squat rack! Anyway, it's less than half the price of the place I trained at in London and only bad workmen blame their tools.
With no squat rack I decided to hit legs with Dorian Yates' leg routine (minus the leg extensions cos they hurt my right knee) as he never did squats, yet no one ever accused him of having skinny legs and fuck me did I destroy my wheels!
Legs.
Leg press:
Warm up 1x10 @ 220kg (484lbs)
1x10 @ 260kg (572lbs)
Work:
1x8 @ 300kg (660lbs)
Leg curl:
Warm up:
1x12 @ 40kg
1x12 @ 45kg
Work:
1x8 @ 50kg
Hack squat:
Warm up:
1x10 @ 100kg
1x10 @ 130kg
Work:
1x8 @ 150kg
1x6 @ 150kg
I've got to say, you really need a partner to do Dorian's style of training to failure on the work set. I had to recruit random guys to help me out. The only other thing I'll say is; I just don't like leg presses and hack squats. I find I sometimes push with the balms of my feet rather than driving through my heels and this seems to put the emphasis on the lower quads whereas squats feel like they employ the entire muscle more.
So, that was yesterday. Today I hit shoulders.
Dumbell shoulder press:
Warm up:
2x10 @ 15kg DBs
Work:
1x8+4 partials @ 22.5kg DBs
Lateral raises:
Warm up:
2x10 @ 10kg DBs
Work:
1x8 @ 12.5kg DBs
Seated row with high elbows:
1x10@ 47kg
1x12 @ 41kg
Work:
1x6+4 partials @ 53kg
These are apparently supposed to hit the rear delts but I wasn't feeling it. I'm gonna swap them for incline laterals next time.
Single arm cable laterals:
2x10 each arm with 3 partials and some negatives.
Ok, I've still got a little more to do to get this down 100% but that was the best shoulder workout I've had in ages, in terms of pump and how badly I destroyed my delts.
U always inspire me bro. Always killing it.
Dorian/metzner style training does require a parter in my eyes too bro. Otherwise u are asking for Injury and not truly hitting those few extra crucial reps a partner can force u to do with some help.
Keep after it bro!
Blah blah blah Latina's ass...blah blah blah!
Thanks IG!
I hit chest today. Used my current routine not DY's I really only used that cis of the lack of a squat rack.
Dips, 2 sets Gironda 2 sets palms outwards.
Warm up set of 5 partial reps and 5 full reps @ BW
Work:
1x8 @ BW (Gironda)
1x8 @ BW (palms outwards)
1x5 @ BW (Gironda)
1x7 @ BW (Palms outwards)
I increased reps cow I forgot my dipping belt!
Flat bench:
1x5 @ 60kg (132lbs)
1x5 @ 90kg (198lbs)
1x5 @ 100kg (220lbs)
1x5 @ 105kg (231lbs)
1x5 @ 107.5kg (236.5lbs) - last rep forced. Spotter said he barely touched the bar.
Incline DB press:
1x8 @ 20kg DBs (44lbs)
1x8 @ 22.5kg DBs (55lbs)
1x5 @ 30kg DBs (66lbs)
1x6 @ 30kg DBs
1x5 @ 32.5kg DBs (71.5lbs)
Stretching to finish and I'm fone!
I gotta say, that was a great chest workout. I reckon I could increase my flat bench 5-10 or more pounds if I did it first in my WO. I need to get some cardio done this week. I'm going to check out the boxing club. See what that's like.
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