JoeRainer’s BodyBlog

Started a five week bulking phase today - getting Optimum Nutrition Serious Mass tomorrow - want to put on 5lbs in 5 weeks. Possible?

had the best back/deadlift session ever yesterday, but chest today was dissapointing. Only made 3 sets of dumbell bench with 45 kilo dumbells (90kg total). However managed to salvage it after twenty minutes by beasting incline press, then gritting through 2 grim cable fly pyramid sets, which while being painful, at least gave me a hideous burn - yeeesssss.  

Switched up my core routine today, I’ve had the old one for about 2 months so it’s time for a change. Instead of doing 8 sets of 25 reps of different excercises, I’ve changed to 4 circuits containing four sets each of 15 reps. The first two circuits involve the same 4 excercises, and the final 2 circuits involve 4 different excercises. Discovered pike crunches the other day so added them - they’re pretty effective.

15 reps pike crunches

15 reps reverse situps

15 reps straight leg raises

15 reps reverse crunches

                      
          Repeat for first 2 circuits

15 reps reverse situps

15 reps crossover crunches

15 reps russian twists in stages

15 reps leg pikes

                    repeat for last 2 circuits

today was possibly the hardest and most painful chest session i have ever done. Did a 10k run in the morning, but ate a lot and was replenished for the weights session. Took some superpump before so was so crazed before I even got in the gym I could have punched through a wall. Started off dumbell pressing the 45kg dumbells for three sets, then dropped the weight to 37.5kilos each arm and did three more sets. Then did cable chest fly drop sets to exhaustion. Then did dumbell incline press with pathetic 25kg dumbells (weak). Did two sets of machine fly, two sets of machine chest press, and then tricep pulldowns for 4 sets. Did five minutes of abs just to waste some time, and then sprinted flat out for 3 minutes, and finally buckled ready to pass out. DOMS just kicked in and now I feel liks someone kicked the crap out of me for the entire day. Ah well, GOTTA GET BIG!

Being a bitter and angry person, I thought I’d write a blog post about people who annoyingly obstruct me at my gym instead of talk it over with my counsellor while being forcefully restrained by a straight jacket (I’m joking by the way). Anyhow, thought I’d write a top 4 countdown of annoying and obstructive people - hope others can relate to this.

4. Personal Trainer who doesn’t know what he’s doing: I doubt every gym has one, but I can’t help noticing between sets that this guy is instructing his clients to perform excercises which will unlikeley be suitable for their goals. The overweight woman he has doing isolation curls is an example.

3. Innapropriatley dressed skinny gimp: I know everyone starts somewhere, but the guy in short shorts and spandex vest performing 2000 very loud reps of overhead press with 15kg needs to re-evaluate his training plan. and his life.

2. Annoying Old Fat Indian guy: Halfway through an unspotted set of seated shoulder press with 30kg dumbells, this guy picks his moment to ask me mid repetition wether I’m finshed with the dumbells I’m holding in my hands. He will never know how close he came to me actually giving him the weights. on his head.

1. Annoying and underweight wannabe gangstaz in loose tank tops and peaked caps: i’m sure most London gyms have these guys - they come to the gym to do loads of sets of bicep curls with light dumbells and barbell bench with no weight. They’ve never heard of a squat or a deadlift beacause they "don’t want to be massive - they want to look like 50 cent" They wouldn’t be annoying if they didn’t take up the squat rack for 40 mins doing bench press with a weight that wouldn’t hurt you if it fell on your face from a 2nd floor building.

Ahhhh. Now that I’ve done that, I feel much better. hahaha!   

well, thought it was about time to start a blog on this site, so here it is.

I’m Joe - in my last year of school in London UK.

I’ve trained and conditioned pretty consistently at a gym for 2 years now, but in the last 3months, I’ve got really serious. When I say serious, I mean six weight sessions, four core/abs sessions and 4 cardio sessions every week, not including actually doing sports. At the moment, I’m pretty happy with things. I trained and clean deieted over christmas, and managed to drop to 7% bodyfat, where I can consistently stay.

 I started creatine at the beginning of December for the first time, and it really works. I’m aware that it only increases muscle capacity to new plateaus rather than actually returning increasing and consistent gains, but I still like it a lot. When I come off my current creatine cycle, I’m getting some Gaspari superpump 2500, which has come heavily reccomended. However, Creatine gave me enough rage trouble, and I’m willing to bet that superpump will worsen it. I already have to consciously hold back from hurling a 25 kilo dumbell at the moronic wannabe gangstaz who hang out at my gym to talk about chicks and why they’re so badass wearing new era peaked hats. I fear the superpump may push me over the edge, and cause me to throttle them with the cable machine.

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