[Rocky]

Thanks Banshee - that means a lot. Always good to get a confidence boost every now and again. That Avatar is probably the best, most flaterring shot I've done of myself - not really very big at all unfortunately. I'm really hoping being in new surroundings with better gear and people around to spot me and the like will bring my game up big time! Fingers crossed - or I'm stuffed! Ha ha!

[Rocky]

Ok - did legs today. Same style as I did back on Wednesday - 1 set, lighter weight to failure - well nearly failure (legs takes it out of me so much that I had to stop a couple short of failure or it sort of defeated the object of doing less intense sessions.

Leg Ex: 110lb x 1 set
BB Hack Squat: 175lb x 1 set
SLDL: 230lb x 1 set
Walking DB lunges: 66lb x 1 set
DB leg curls: 27lb x 1 set
Single leg calf raises: (w/27lb) x 1 set

Just got a pump and got out.
Actually gonna take a week and a bit off until I join the gym. Try and get refreshed and go back without keep goin in the gym and reducing my poundage like I am at the mo.

[MaKaVeLi]

good luk wit your week off! I've just come off a week's rest and it wasnt bad at all so I recommend that you take this time to just relax and maybe have a Guinness or two or whatever you drink over there!

[Rocky]

Cheers buddy! I'm trying to resist the urge to do a little bit!
Guiness - that stuff is like tar!
I'm a good old beer man myself! Glad your week off didn't affect your performance! I'll have to see how mine goes!

[Rocky]

HOW TO FEEL RUBBISH ABOUT YOUR BBING PROGRESS. A MASTERCLASS:

Step 1 - Decide to have a lay off to rest your body and recuperate.
Step 2 - Eat as much rubbish as you can find (e.g. cake, chocolate, fizzy drink) and ignore nearly all supplements and the majority of decent whole foods.
Step 3 - Keep logging onto BBD everyday and reading everyone elses logs and seeing them progress.
Step 4 - Realise you've still got nearly a week before starting at the gym and it feels like it's lasting forever.
Step 5 - Cry.

I'm only having 9 days off and it's only been 4 days - why does it feel like I haven't trained since 1989?

[Arnietwo]

Keep strong Rocky, when you do return to training, the high will be that sooooooo much better. I promise you !
Due to work, gym closures and a bit of flu I`ve not trained since last Tuesday. I am going to the gym later today with No2 son, so it will be a nice full body workout suited to his Rugby, then hopefully the steam and sauna treatment will rid me of the flu remnants ?
My heavy sessions will again commense thereafter.

[f1ex]

Ditto. I haven't trained for a week due to a cold but have taken the time to rest and eat. I've lost 4 or 5 pounds but I know for a fact that when I hit the weights again my muscles will respond quickly and I'll be back on track in no time with some instant gains too.

Rocky, don't worry about having layoffs, losing a bit of size, weight or strength. I've had lots of layoffs (up to 3 years at a time) but because of muscle memory (you read the muscle facsia post) you can get it back pretty quickly. I don't know if you've ever read Brawn but it explains well about cutting back so you can then get a decent 'run-up' to blast past your previous best size and strength limits.

I've been training for the last 10 weeks after a long lay-off and have already gone past where was previously in strength and size. Remember, if your muscles get too used to something they won't necessarily respond. If it means easing back so you can tax them again then it's all good.

[Rocky]

Cheers for the input fellas makes me fell a little less rubbish! lol! Popped into the gym I'm joining yesterday and they've changed the membership so I'm gonna join today! Will actually mean I've only missed 1 session I'm I'm gonna carry on as usual as if I'd done it so as not to throw me off!
I'll post log up later! Fingers crossed!

P.S. Hope the Sauna does the trick Arnie 2. If you're son has your determination and your knowledge he'll be a beast!

And nice one F1ex on beating your previous best! I know a lay-off is good - hopefully the new environment and equipment will help me bust through some of my previous limits! Time will tell...

[Arnietwo]

Had a good workout yesterday with Ryan my 17 yrs old son.
The workout comprised of
5 x5 Deadlifts
5x 5 Cleans
5 x5 Press
5 x5 Squats
5x5 Bench Press
3 x 10 Tri pushdowns
3 x10 Preacher Curl.

we then done some punchbag training and pads for a few minutes, finished off with skipping. Keeps me feeling that I`m doing okay when I see that I`m fitter than my 6` tall. Rugby playing son ????

[Rocky]

^^Ha ha! Nice one! Good all over session you did there! I bet he's a demon on the pitch!

Right - joined up yesterday and did Back & bis:

Wide Grip Lat Pulldown: 60lb x 15, 90lb x 10, 120lb x 8, 135lb x 8, 150lb x 6 (2 sets)
Bent over BB Row (overhand): 132lb x 10, 177lb x 8, 200lb x 5 (5 sets)
Seated Row: 90lb x 10, 135lb x 8, 150lb x 8, 165lb x 6 (2 sets)
Chins (close grip): x 10, (w/6lb) x 5 (5 sets)

Standing Alt DB curls: 22lb x 10, 45lb x 8 (2 sets)
EZ Bar Preachers (close grip): 30lb x 10, 56lb x 8, 66lb x 8 (3 sets)
Cable curl: 30lb x 25
Seated incline DB Curls: 22lb x 10, 30lb x 8, x 5

Felt really good. Had to get to grips with what weight to use on a couple of machines so did more sets/reps than usual but was so good to get back in a gym again! Especially while it's snowing (my gym would have been like a freezer!).
Last exercise on Bi's was really tough - my arms were dead! Forearms were REALLY aching (still are big time today). Wondering if doing bi's on same day as back is too much and I'm not getting enough out of my bi training. Never really feel any ache in my bi's - but do today. Will carry on as per for a while, but may consider changing to training bi's and tri's on their own day to try and get more out of them.

Started loading Creatine yesterday and supplementing with extra glutamine and got my fish oils too now!

Hopefully things will start improving!

[MaKaVeLi]

awesome man, looks like everythings working out for you now! Now you'll be spending less time on worrying about things and more time concentrating on liftin some heavy ass weights! Nice workout by the way...

[Banshee20]

Looked like a great workout Rocky, nice bent over rows. Glad you didnt have to freeze at your home gym. :)