Search found 173 matches

by Velcropop
Tue Mar 08, 2011 12:04 am
Forum: Online Journals
Topic: Velcrolog
Replies: 54
Views: 42379

[Tues 08/03/2011]

Press:
Bar x 8
30 x 6
40 x 5
47.5 x 5
52.5 x 9

Hammer Chins:
b/w x 3
b/w x 5
b/w x 5
b/w x 3

BB Curls:
Bar x 15
25 x 12
25 x 10

Pallof Press:
3 x 11.5 x 12
by Velcropop
Sat Mar 05, 2011 5:17 pm
Forum: Announcements
Topic: upgrades and technical problems
Replies: 8
Views: 16026

I just got the message again too.
by Velcropop
Sat Mar 05, 2011 5:11 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4001
Views: 820134

Some people are just too scared to lead an interesting and fulfilling (intellectually or otherwise) life. The system pacifies them to the point that the only meaningful activities they pursue are clothes, TV, and alcohol. It's somewhat similar in Australia although perhaps not as bad as in the UK (r...
by Velcropop
Thu Mar 03, 2011 6:58 pm
Forum: General
Topic: David's big thread full of questions!
Replies: 22
Views: 8997

Forbidden

You don't have permission to access /forum/posting.php on this server.

Additionally, a 404 Not Found error was encountered while trying to use an ErrorDocument to handle the request.

Why would I be getting this error when trying to post my reply?
by Velcropop
Thu Mar 03, 2011 6:52 pm
Forum: General
Topic: David's big thread full of questions!
Replies: 22
Views: 8997

I have a reply ready to go but for some reason the php routine is owning me.
by Velcropop
Thu Mar 03, 2011 5:55 pm
Forum: ExRx lounge
Topic: Hobbies
Replies: 52
Views: 30875

I think I need a knee reconstruction after watching those videos. Those guys must have some adamantium infused knees or something.
by Velcropop
Tue Mar 01, 2011 6:48 am
Forum: Online Journals
Topic: Velcrolog
Replies: 54
Views: 42379

[Tues 01/03/2011] Bench: Bar x 10 40 x 8 50 x 3 60 x 5 70 x 5 80 x 11 Dips (supported): 3 x b/w x 6 Incline BP: Bar x 15 40 x 10 (relatively acute angle) 40 x 11 (angle reduced, middle setting on adjustable bench) 40 x 12 Close-grip Pushdowns: 17.5 x 12 17.5 x 13 17.5 x 15 This was my first proper w...
by Velcropop
Mon Feb 21, 2011 12:28 am
Forum: General
Topic: The Pull Up Challenge, 2011
Replies: 136
Views: 84373

Back home now, still feeling a bit groggy but as far as I know surgery went well. I'll know more when I see my surgeon in 10 days time. Probably won't be doing any lower body lifting for a few weeks but I should be able to manage upper body stuff soon enough. 10 hammer chins by the end of March!
by Velcropop
Sun Feb 20, 2011 1:08 am
Forum: General
Topic: The Pull Up Challenge, 2011
Replies: 136
Views: 84373

Hit my goal target of 8 hammer chins today. Felt good. I have surgery tomorrow so I'll call next months target 9 for now and I might take 5 or so days off lifting.
by Velcropop
Sun Feb 20, 2011 12:53 am
Forum: Online Journals
Topic: Velcrolog
Replies: 54
Views: 42379

[Sun 20/02/2011] Swimming x 30 mins Foamrolling x 10 mins Random stretching / prehab exercises Hammer Chins: 1,3,5, 8! ,3,2,1 BB Curls: 2 x Bar x 12 Since I have surgery tomorrow I took it real easy and decided to go for a chin-up PR. Lo-and-behold I hit my challenge target of 8! It was actually mor...
by Velcropop
Thu Feb 17, 2011 5:04 am
Forum: Online Journals
Topic: Velcrolog
Replies: 54
Views: 42379

[Thurs 17/02/2011] Various warm-up exercises x 10 mins Bench: Bar x 8 40 x 6 50 x 4 65 x 3 75 x 3 85 (187) x 11 90 (198) x 3 (threw this set in for s&g's, might be another week or so until I bench again) Laddered Dips (b/w): 1,2,3,4; 1,2,3,4 Bench Dips (b/w): 3 x 5 Close-grip Pushdowns: 3 x 17.5 x 1...
by Velcropop
Tue Feb 15, 2011 5:59 am
Forum: Online Journals
Topic: Velcrolog
Replies: 54
Views: 42379

[Tues 15/02/2011] Deadlift: 40 x 8 80 x 5 80 x 2 92.5 x 3 107.5 x 3 120 (265) x 9 Press: Bar x 8 30 x 5 40 x 2 45 x 3 50 x 3 57.5 x 7 Hammer Chins: 1,2,3; 1,2,3; 1,2,3; 1,2,3; 1,2,3; 1,1. (32 total, ~11m30s) Lat Pulldowns: 3 x 25 x 12 BB Curls: 3 x 20 x 12 Felt like a beast deadlifting today. It mig...
by Velcropop
Fri Feb 11, 2011 5:15 am
Forum: Online Journals
Topic: Velcrolog
Replies: 54
Views: 42379

[Fri 11/02/2011] Warm-up: 1km walk, b/w squats, push-ups, band traction work on shoulders. Bench: Bar x 8 40 x 6 50 x 3 62.5 x 5 80 x 5 (this was accidental, it was supposed to be 70) 80 (176) x 14 (one or two of the reps were a bit off but a worthy rep record nonetheless) Ghetto Dips: 3 x b/w x 5 C...
by Velcropop
Wed Feb 09, 2011 8:19 pm
Forum: General
Topic: The Keys to Upper Body Injury Prevention and Strength
Replies: 9
Views: 4855

Mike Robertson said he will consider developing a lower body series. I, for one, dearly hope he does - I haven't had any upper-body/shoulder injuries but this stuff is great! Really loosens me up and helping with my concerns about having inflexible shoulders.

Cheers PK.
by Velcropop
Wed Feb 09, 2011 4:17 am
Forum: Online Journals
Topic: Velcrolog
Replies: 54
Views: 42379

[Wed 09/02/2011] AM: Walk x 15 mins Static Stretching x 10-15 mins Foamrolling x 15 mins Dynamic Stretching x 15 mins PM: KB Swing warm-up Deadlift: Bar x X (stretch/warm-up) 50 x 8 70 x 3 87.5 x 5 100 x 5 112.5 x 9 Press: Bar x 8 30 x 2 40 x 5 47.5 x 5 52.5 x 9 Hammer Chins: 1,2,3; 1,2,3; 1,2,3; 1,...