Dante_Lockhart

Wait.. You and your new Russian wife moved into your Nans?

Wendlers 5/3/1

Explains it better than I can. Has you working at 80% of your max, then 90, then 95 in increments.

You need to work out your 1rep max using this Strength Standards link and then follow the routine it gives you.

It is mainly for Strength gains, which is my goal.

That was 50mins cross trainer work at the end, was around 80 minutes for the weights and stuff so 2 hours roughly.

The leg press and chins were super setted with each other, roughly 45sec rest between warm-up and down sets, 60-90sec rest between working sets on squats and overheads.

He's just the gift that keeps on giving.

TBH I was waiting on somebody to come along and nick his shoes whilst he dangled there, helpless.

Compare us to the Steelers again...

I dare ya.

Haha I was waiting for you to pop in Dante...for the sake of it, I was going to compare Ravens to WBA :winkold: ....btw, lovely emoticon BOF!

I'm predictable if anything 8)

Time to step it up.

Workout

8 weeks til Jamaica so I'm gonna do Rips 5/3/1 workout formula. Big but boring. High gear from here on out.

Compare us to the Steelers again...

I dare ya.

I'm still 91kg. Have been for about 8 months now. I need to go on a serious cut to loose some body fat. I reckon after my holiday in October I'll do it.

I usually do the most extreme exercise first.

So;

Squats > Overhead press > Other shoulder and leg work

Bench > Rows > other bicep/tricep work

Deadlifts > Pull/Chin-ups > other back work

McLiesh aint going anywhere, sooner people get used to that the better

What now?

We wait.

For a split second I thought that I was in a nightmare and McLeish was actually still our manager.

This. Totally didn't see the original posting date and was like :shock:

James Nursey ‏@JamesNursey

@APB1979 yeah it is true Alan Hutton could be off to Stoke #SCFC . Think all parties hoping it will happen! (& #AVFC fans!!!)

Good bit of business. How many more of MONs signings are left now?

Warnock, Dunne, Delph?

Music festivals

Some nice pics of Bale visiting people in hospital.

Nice of him, but Ron Perlman does it best

If Hutton and Collins were to be sold, and Vlaar and Carroll came in I think I would come in my pants.

*sends out search party*

Is that all the gingers out of the club?

Woo-hoo! 2 personal bests tonight on the deadlift.

Managed to get out 5 reps at 140kg (previous best 4). Then I ground out 2 reps at 150, twice to finish off.

Well chuffed 8)

KK Football tweeted...

"Don't rule out a Villa move for the one who makes arrows. Could be too expensive mind. #avfc"

Really rather confusing. He has also said we haven't made a move for Defoe, yet. However, I would imagine he'll want to stay in London anyway, which points to QPR.

Funny you should mention Defoe as a friend of mine said that he checked into the hotel she works at down Birmingham this morning.

Is it acceptable for a man to have a white mobile phone?

Sure.

I've got a white iPhone.

Yeah playing through this again and fell in love all over again. It really is brilliant. The collectables are fun, the combat is ace, the voice acting is amazing and the atmosphere is brilliant.