Allright
Slightly Modifying what im doing around my workout:
Pre: Whey + Carbs
During: Horrible HORRIBLE tasting Amino Acids (ugh)
After: Normal Meal
Onto Week 2 today, i feel great lol really energised every morning nowadays its GREAT !
Added a tin of Tuna to my breakfast from now on, another 47g Protein and 11g Fat YUM !
Week 5 - Day 1 - 180 Second rest - 10/12 Reps
Rack Deadlifts:
Warmup Sets:60kg *5, 80kg *5, 100kg *3, 120kg *1
Set 1: 140kg *12
Set 2: 160kg *12
Set 3: 180kg *5 (lol i really went overboard with the jumping !)
Incline Bench
Warmup Sets: Bar *5, 40kg *5, 60kg *5
Set 1: 75kg *9 (feck sake forgot i was meant to do flat bench DUH ffs)
Set 2: 75kg *7
Set 3: 70kg *8
HS Calf Raise:
Warmup Sets: 35kg *5, 65kg *5
Set 1: 100kg *12
Set 2: 110kg *12
Set 3: 110kg *12
EZ Bar Curls:
Warmup Sets: +10kg *5, +15kg *3
Set 1: +25kg *8 (AAHHH fuck thought i had 12 lol :/)
Set 2: +22.5kg *12 (Cheated last 2 but fuck it)
Set 3: +22.5kg *12 (HELL YA)
[quote]SmallToBig wrote:
Allright
Slightly Modifying what im doing around my workout:
Pre: Whey + Carbs
During: Horrible HORRIBLE tasting Amino Acids (ugh)
After: Normal Meal[/quote]
Nice, with the exception of the amino acids that’s what I do. Let us know how it works for you.
[quote]Burst wrote:
Nice, with the exception of the HORRIBLE HORRIBLE TASTING amino acids that’s what I do. Let us know how it works for you.[/quote]
Fixed for you 
[quote]SmallToBig wrote:
Burst wrote:
Nice, with the exception of the HORRIBLE HORRIBLE TASTING amino acids that’s what I do. Let us know how it works for you.
Fixed for you :P[/quote]
It’s funny you bring that up. In my head I’ve always thought, “You Know You’re a Serious Weightlifter When…”
-You can pretty much stomach anything after years of gross protein powder consumption
Week 5 - Day 2
180 Second Rest - 10-12 Reps
Military Press Seated
Warmup Sets: 40kg *5, 60kg *3, 70kg *1
Set 1: 75kg *12 ← Fecking dumbass i am, thought i was 85 wondering why it was so friggin easy!
Set 2: 85kg *4 ← Then tried for 85 which i should have done got fucked on it FFS
Set 3: 80kg 9 ← Fuck sake what a stupid mistake to make fcking up my 1st set like that
Close Grip Bench Press:
Warmup Sets: 40kg *5, 60kg *3, 70kg *2
Set 1: 80kg *7 ← Buried at the friggin bottom !
Set 2: 77.5kg *8 ← Should have gone to 75kg but was REALLY getting pissed at this stage lol
Set 3: 75kg *8 ← Buried at the bottom, at this stage between these 2 exercises i was RAGING!
Back Squat:
Warmup Sets: 60kg *5, 80kg *5, 100kg *3, 120kg *1
Set 1: 130kg *7 ← FUCK SAKE wanted 12 so fucking badly AND GOT FUCKING BURIED
Set 2: 125kg *7 ← Legs were trembling like crazy WTF
Set 3: 120kg *9 ← BURIED AT THE BOTTOM !
Pulldown Abs
Set 1: +28.75kg *12
Set 2: +33.75kg *12
Set 3: +36.25kg *12
JUST A SHORT NOTE: FUCK THIS WORKOUT !
Don’t know what happened, i think i may have overdone the excitement lol i’ve watched that Squat video of Dave Tate like 8 times (lol) think i was just to psyched up and it fucked my workout… only reason i can come up with lol FUCK this day anyway
Courtesy of “PaulieD” from the AD thread !
You should be chasing strength and muscle mass.
And you should ‘chase’ those qualities aggressively.
The stronger you are, the more muscle mass you can potentially build.
The more muscle mass you carry, the more energy you burn at rest -AND work AND ‘play.’
The more energy you burn (ya with me yet?)…the more that energy could potentially come from fat stores.
So unless you’re just a butterball (no offense, jus’ sayin’) -you really should be focused on building strength and muscle mass.
A recent study out of Stanford University found that strength and muscle mass were the two leading indicators for longevity and health.
Build yourself a ‘bigger engine’ that burns more fuel!
Sums it up nicely i’ve put on 40lbs (lol) bit much i’d say but fuck it i want to grow 
Week 5/ Day 3
180 Sec Rest/ 10-12 Reps
Bench Press:
Warmup Sets: 40kg *5, 60kg *3, 70kg *3, 80kg *1
Set 1: 85kg *8 <<-- FUCK YA
Set 2: 85kg *5 ← Ah well 
Set 3: 80kg *8 ← Boo ya
Hammer Strength Pulldown: One arm at a time
Warmup Sets: 20kg *5, 25kg *3
Set 1: 35kg * 9R 8L
Set 2: 35kg * 7R 6L
Set 3: 30kg * 10R 8L (R- Right Hand, L- Left Hand)
Bar Bell Curls: 20kg Bar
Warmup Sets: Bar *5,Bar +10kg *3
Set 1: +15kg *8 <-Hooray !
Set 2: +15kg *6
Set 3: +12.5kg *8
Calf Raise DC Style:
Warmup Sets: 25kg *5, 45kg *5
Set 1: 70kg *12 (5 second negative, 15 second bottom hold)
Again I HATE DOING CALVES. Last 2 reps seem to last an eternity !
Progress is still solid StB! Keep up the awesome work!
Week 5 - Day 4
8-10 Reps / 180 sec Rest
S-H-I-P:
Warmup Sets: 40kg *5, 60kg *5, 80kg *1
Set 1: 90kg *8 ← 8th rep took about 20 seconds lol i just would NOT give it up FUCK YA
Set 2: 90kg *5 ← ahem no one can see that !
Set 3: 80kg *10 ← Boo Ya
Same thing happens every week for shoulders lol, get new Pr, 2nd set die, 3rd set blow on again
Reverse Grip Bench Press:
Warmup Sets: Bar *5, 40kg *5, 60kg *3, 70kg *1
Set 1: 80kg *6 ← MY FAV EXERCISE UGH, only a 5kg jump ffs TERRIBLE !
Set 2: 77.5kg *8 ← meh still not impressed
Set 3: 77.5kg *8 <
Sumo Deadlifts:
Warmup Sets: 80kg *5, 100kg *3, 120kg *2
Set 1: 150kg *5 ← I know know 8 or 10 BUT I WAS FUCKING DELIGHTED FUCK YA
Set 2: 150kg *3 ← ya i should have dropped, but those 3 reps were going fucking great grip slipped and my brain was like “FUCK YOU im not lifting that”
Set 3: 140kg *10 ← Took an extra minute came in and fucked that weight right up FUCK YA
Pulldown Abs
Set 1: +33.75kg *10
Set 2: +36.25kg *10
Set 3: +38.75kg *10
aahhhh my abs HURT after those friggin OW !
great work mate, youve gained a lot of strength very quickly, congratulations on the hard work! where in england are u from?
Week 5 - Day 5 - 180 Second rest- 5/7 Reps
Rack Deadlifts:
Warmup Sets: 100kg *5, 140kg *4, 160kg *2
Set 1: 190kg *
Set 2: 180kg *5
Set 3: 180kg *3
The 2 racks have different heights, Monday was above my knee this was way below, weight suffered
Incline Bench
Warmup Sets: 40kg *5, 60kg *4, 75kg *2
Set 1: 85kg *2, took off 2.5 kg and did another 2
Set 2: 82.5kg *5
Set 3: 82.5kg *6
It seems its rreeaalllyyy slow off my chest but once it gets off it it flys up bloody annoying
HS Calf Raise:
Warmup Sets: 35kg *5, 65kg *5
Set 1: 120kg *6
Set 2: 120kg *7
Set 3: 120kg *7
EZ Bar Curls:
Warmup Sets: +10kg *5, +20kg *3, +25kg *2
Set 1: +30kg *3
Set 2: +27.5kg *7
Set 3: +27.5kg *5
Week 5 - Day 6
180 Second Rest - 10-12 Reps
Military Press Seated
Warmup Sets: 40kg *5, 60kg *3, 70kg *2, 80kg 1
Set 1: 87.5kg *7 <_ FFUuUCCCKKKK yyaaaaaaa
Set 2: 90kg *3 ← maybe i shouldnt have gone up but i had to check 3 will do !
Set 3: 87.5kg *3 ← OOps screwed the last set
Close Grip Bench Press:
Warmup Sets: 40kg *5, 60kg *3, 70kg *2
Set 1: 85kg *6 ← GET THE FUCK IN
Set 2: 85kg *5
Set 3: 85kg *4 ← Dunno lol 6-5-4 … -_-
Back Squat:
Warmup Sets: 60kg *5, 80kg *5, 100kg *3, 120kg *1
Set 1: 140kg *3 <------- 3 Fucking plates a side FUCK YA
Set 2: 130kg *6
Set 3: 130kg *4
Pulldown Abs
Set 1: +36.75kg *7
Set 2: +36.75kg *7
Set 3: +36.75kg *7
Week 6 - Day 1 - 180 Second rest - 10/12 Reps
Rack Deadlifts:
Warmup Sets:60kg *5, 80kg *5, 100kg *3, 120kg *1
Set 1: 170kg *11 (Below the knee from now on woo hoo !)
Set 2: 170kg *9
Set 3: 160kg *9
Incline Bench
Warmup Sets: Bar *5, 40kg *5, 60kg *5
Set 1: 82.5kg *4 ← Guessed WAY to high
Set 2: 80kg *7
Set 3: 80kg *7
HS Calf Raise:
Warmup Sets: 35kg *5, 65kg *5
Set 1: 100kg *12
Set 2: 110kg *12
Set 3: 120kg *9
EZ Bar Curls:
Warmup Sets: +10kg *5, +15kg *3
Set 1: +27.5kg *7
Set 2: +25kg *9
Set 3: +25kg *8
Reason for the late update is later that night i came down with some AWFUL stomach flu, took today off work drank nothing but water all day and barely stomached that.
Hopefully a good nights sleep will get rid of it, feel f*cking awful !
But ya tomorrow i better make it to the gym its Flat Bench Day !
Week 6 - Day 4
8-10 Reps / 180 sec Rest
S-H-I-P:
Warmup Sets: 40kg *5, 60kg *5, 80kg *1
Set 1: 80kg *10
Set 2: 82.5kg *9
Set 3: 85kg *4
Reverse Grip Bench Press:
Warmup Sets: Bar *5, 40kg *5, 60kg *3, 70kg *1
Set 1: 85kg *4
Set 2: 85kg *4 ← Was going to drop but decided to try again
Set 3: 82.5kg *6
Sumo Deadlifts:
Warmup Sets: 80kg *5, 100kg *3, 120kg *2
Set 1: 150kg *3
Set 2: 140kg *6
Set 3: 140kg *6
Pulldown Abs
Set 1: +33.75kg *10
Set 2: +36.25kg *10
Set 3: +38.75kg *10
All in all a crap day, still felt like dogshit from that stomach bug, will do way better today. Came home and went to bed after thegym feel grand again today all my meals are in.
Also doing all Free-Weight for next 2 days just to see where im at
Week 6 - Day 5 - 180 Second rest- 5/7 Reps
Rack Deadlifts:
Warmup Sets: 100kg *5, 140kg *4, 170kg *2
Allright i KNOW this will look odd, but i WAS meant to put on 180kg, but i put on 2 25kg’s and 2 20kg’s without realizing ssoooo i got a mofo’ing total of 200K FUCKING G !!!
Set 1: 200kg *7
Set 2: 210kg *5 <----- FFFFUUUUUUCCCCKKKKKKKK yyyyyyyyyyyyyaaaaaaaaaaaaaaa
Set 3: 200kg *5 ← Freaking straps slipped and were fucking about DAMN IT
Flat Bench - ON ACTUAL BENCH
Warmup Sets: 40kg *5, 60kg *4, 75kg *2
Set 1: 80kg *7 ← Usually do in Smith Machine did in Bench to see where im at may i say im FUCKING IMPRESSED
Set 2: 85kg *3
Set 3: 80kg *4
Only seems to be a 3 rep shortfall between the 2 so onwards i go !
HS Calf Raise:
Warmup Sets: 35kg *5, 65kg *5
Set 1: 120kg *6
Set 2: 120kg *7
Set 3: 130kg *7
EZ Bar Curls:
Warmup Sets: +10kg *5, +20kg *3, +25kg *2
Set 1: +30kg *6
Set 2: +27.5kg *6
Set 3: +27.5kg *5
How the hell do you rack pull 200 for 7 after trainig for such a short time? I’m impressed!
Yesterday I struggled with 190x5 and felt like the man…Thanks, asshole 
From where do you pull, and what footstance do you use? Mixed/regular grip?
Oh, and goddamnit…Video. I’d love to see a video. I don’t doubt you, but for my own selfish motivation…