Moto's IFing To A Better Body

[motokouk]

Thanks Zeigler, well they are meant to do what the chest supported DB rows do. I felt they worked the back very well, although I wasn't able to get full ROM, I wasn't far off though I believe. Well I was doing barbell rows, but I couldn't get into a decent position, there's a vid here -


the position didn't feel concentrated enough, if that makes any sense?

[Zeigler]

Definitely makes sense. I like chest supported rows just because I can really focus on the upper and mid back doing the work.

You could try head supported rows too.

Also, how do you find those york vinyl weights? (if they are infact, the york ones!) - I found them too bulky when I got them and moved to all metal plates because their thinner, which by the looks of it, so are you with all those metal ones!

[motokouk]

Looking at the head supported row, it doesn't look like I was that far from full ROM about an inch or so, isn't what I'm doing a chest supported row? Looks to me like it.
I have two of the york plates, right pain yes. So big and bulky, but to be honest, it's weight at the end of the day, the only time it's really got in the way is with deads, which is the only time I'm using up every plate I have ;-)

[Zeigler]

Yeah your right, it is pretty much. Think the video makes it look like it isnt, maybe because of the 'clang' sound at the top of each rep haha.

I used to have to deadlift with like a stack of books under each side to bring to the right height when I didnt have full size york ones....bad times!

[motokouk]

Friday's W/O


10/02/2012 Bench Press in A2
13:15:25 48 x 10
13:19:49 70 x 8 Nice! Good form see vid
13:24:25 70 x 6 Damn don't think I was positioned quite right
13:32:02 68 x 8 Good stuff, form stable throughout

10/02/2012 Overhead Press in A2
13:36:38 52 x 4 Felt heavy today! Maybe feeling tad weak from the chest support rows? Still have dons in traps
13:41:41 52 x 4 Very hard but managed
13:46:59 52 x 4 Scraping it!
13:51:35 52 x 4 Yer haw, happy with that, add a k next time

10/02/2012 Crunches in A2
13:55:24 23.5 x 10 Solid, up it next time

10/02/2012 Triceps Extensions in A2
14:07:30 13.5 x 8 Hmm...
14:13:50 13.5 x 4 Couldn't get form right, need to look it up

Real pleased overall. Next session want 70X8 for both if not all sets. Tricep extensions, could not figure the form at all. Tried with one DB but that didn't feel particularly safe. Thinking of doing this one, taken from EXRX > Barbell Triceps Extension < Could use the squat ask to set the barbell to start. Looking forward to tomorrow's session, back and squats!

[motokouk]

Workouts -

Tue
14/02/2012 Chin Ups in B2
13:09:19 BW x 5
13:10:37 BW x 4
13:14:34 21 x 5.5 Ach failed..
13:20:30 17 x 6 Hard, feel weak, had to really power through that
13:26:04 13 x 7 Gutted, failed. Felt really out of breath and weak, my core felt really weak, which was strange

14/02/2012 Squat in B2
13:30:07 68 x 4
13:37:11 100 x 5 Decent, right leg buckled on last rep! Hope next set is better
13:44:17 100 x 5 Decent, could have gone a tad lower on last rep

14/02/2012 Bent Over Row in B2
13:56:24 68 x 4 Hard but hood
14:00:40 68 x 5 Looked good, hard at top of rep
14:06:28 68 x 4 Last rep there was some upper body lifting, dog!
14:11:05 68 x 4 Pulled it to lower abs, is that ok?

14/02/2012 Dumbbell Curls in B2
14:13:49 28 x 8 Looked good
14:16:46 30 x 8 Think that was ok




Wed
15/02/2012 Bench Press in A1
13:24:53 48 x 6
13:24:57 48 x 5
13:29:30 76 x 4 Good stuff!
13:34:41 76 x 4 Good, getting harder
13:40:31 76 x 4 Decent, last rep was a struggle, but pumped it out, maybe drop a couple of k nest set..
13:46:37 76 x 4 Yes, awesome! Add 1 k next time

15/02/2012 Overhead Press in A1
13:52:04 49 x 8 Looked good, forgot to push head through on first rep
13:57:16 48 x 8 Yeah hard but good, hope I can. Nail next set!
14:03:33 47 x 8 Nailed! Add 1k next time

15/02/2012 Triceps Extensions in A1
14:10:32 28 x 8 Arms too wide
14:15:59 28 x 8 Looked better
14:20:46 30 x 8 Good stuff!

15/02/2012 Crunches in A1
14:30:12 24 x 10 Solid




Fri
17/02/2012 Chin Ups in B1
13:21:45 BW x 6
13:23:54 BW x 4
13:27:41 23.5 x 4 Hard last rep, pushed through, chins have felt very weak lately
13:32:27 23.5 x 3.5 Last rep did t quite count, 1-3 were good, drop weight next set
13:37:26 21 x 4 Only just on last rep
13:43:36 21 x 3 Failed on 4, need to stick to reverse pyramid, nit getting anywhere!

17/02/2012 Squat in B1
13:48:12 68 x 4
13:55:01 91 x 8 Decent apart from my hand was hurting, cramping maybe, not sure
14:06:22 87 x 8 Looked ok I think, cutting sets down today, wary if time

17/02/2012 Bent Over Row in B1
14:15:29 53 x 8 Felt good
14:19:32 53 x 8 Good
14:22:30 55 x 8 Hard but good !

17/02/2012 Dumbbell Curls in B1
14:25:30 35 x 6 Quick set, look ok, tighten up form a tad


Gotta be honest, kinda feel like I'm getting nowhere with my lifts. Chins just aren't moving, more often feeling weak really. Don't really know what to make of squats, are they just weak overall?! Plus I feel like I'm gaining some fluff on the stomach, which I wouldn't mind so much if I was gaining some visible muscle mass too, just seems to be fluff and no strength.

Vid -
Bench / 76X4
Squat / 100X5
Tri Ext / 30X8

[James]

What is consistency on calories/protein like? We really need to train

[motokouk]

Well I have been pretty consistent this week and last. Protein is in the 170-200g region (could be higher I reckon) calories are around maint which I work out as roughly 2,200 I try to hit maint at least, even tip over somewhat, as I don't sit much at work now due to having the standing desk, so I imagine I use up a little more energy that way. Would love to do the training mate. Need to get that booked in ;-)

[James]

If you are solid on your diet, then you aren't adding fat, so do not worry! It takes quiet a lot excess eating to put down fat when cylcing calories, carbs and IFing - I've done a few weeks of extras every now and then, and really added quite minimal excess

Moto+Bokers+BatJames training sess, get in there!! Better make it soon, I am off in 5 weeks!

[motokouk]

I dunno man, I'm softer than before, backside has a little cellulite going on, abs are fading etc. It's manageable, but it's not the kind of weight I want, obviously. Man, I'd love to do a sesh at your gym. If I'm brutally honest though, it scares me to death. that being because I have 0 social life nowadays, I have no friends apart from my girl, and that is no word of exaggeration. So the thought of driving an hour to meet up with people I don't know is very daunting, sad I know. 5 weeks, can't believe it, that has come round so quick, you all saved up then?!

Need to see some gains, I've switched to 3 sessions a week now, which is better I guess. I also feel my sessions are too long, always understood 45 min or less is a good marker, I'm going over an hour.