[quote]jskrabac wrote:
[quote]Oregand wrote:
Oh and the whole not counting the bar is ambad habit he got from me :p[/quote]
Dude, I thought you were joking about that! Quit that shit!
[/quote]
I thought you knew I was being serious dude.
L.O.F**KING.L
I really should add the bar though 
Monday
Warm up
Bench Press
1x5 45KG
1x5 45KG
1x6 45KG
Assistance work
Goblet squats
3x15 15KG
Dips
5x5 Bodyweight
Chin-ups
4x5 bodyweight
Comments:
Was happy enough today. I like adding the weight every week and its nice to see progress. Added 5KG to the bench from last week and got through the sets fine. I upped the reps for the Goblet squats as sets of 8 just wasn’t to enough to get anything from it. Overall happy enough, will try to add another 5KG next week and see what happens.
Wednesday
Warm up
Deadlift - Note: Weight is the same from last week but last week was before I started adding barbell weight.
1x5 60KG
1x5 60KG
1x7 60KG
Assistance Work
5x10 Hanging Leg Raises
5x10 Leg Press 170 Lbs - 77.1KG
Comments:
Deadlift went well today managed to crack out 7 reps on the last set. Not sure weather to up the weight another 5KG next week though, I may do one more week on 60 then move up but I’ll see.
Hanging leg raises didn’t do as much as usual so I may at another set or more reps to each set.
Leg press also didn’t kill me as usual, I found it fairly easy compared to last week. I think it’s finally time to add more weight on it - next weight up is 190lbs which I think it says is 86.3KG so we’ll see.
I’m still debating weather or not I should move onto another program or not. Either way I want to finish this cycle first before I do anything. Again this program is not technically 5/3/1 it’s just similar but its adding weight per week and not using percentages.
Nice DL’s dude,
Great to see the weight going up. Make it a weekly thing lol 
Friday
Warm up
Overhead Press (DB)
1x5 18KG
1x5 18KG
1x8 18KG
Tricep Pull-downs
5x10 - Again don’t know the weight but its number 6 resistance out of 15.
Pull ups
5x5 pronated grip
1x5 neutral grip (palms facing each other).
Dying Bugs
3x20 alternating so each leg does 20.
Planks
Comments:
Overhead press went well I reckon I may be able to do 20KG next. Tricep pull-downs also went well I think I’ll add resistance to 7 next time. Pull -ups seem to be coming along nicely too but I still think I’ll stick to teh 5x5 for anothwe week or so though. I did an extra set with the neutral grip cos I felt like it haha.
Also I am going away on Sunday for a week and therefore there will be no logs for next week. If anyone can suggest some excercises to do while away (won’t have access to gym) then please post them.
Monday
Warm up
Bench Press
1x5 45KG
1x5 45KG
1x6 45KG
Assistance work
Goblet squats
3x10 15KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:
So I’m back from holiday yesterday so it was time to get straight back into it. I did better than I thought I would having not been at a gym for a week. The bench went fine and did the same as the week before I went away. I only did 10 reps in the sets for the squats instead of 15 purely becuase I forgot it was 15 instead of 10. I also got an extra set of chins in which I was happy about. I used neutral grip for all of them though. Overall happy with being able to match what I did after a week off.
Thursday - Could not make gym on wendeday.
Warm up
Deadlift -
1x5 65KG
1x5 65KG
1x8 65KG
Assistance Work
5x10 Hanging Leg Raises
5x10 Leg Press 190 Lbs - 86.2KG
Comments:
Very happy with the DL today. Managed to add 5KG after having a week away AND got 8 reps on the last set. Might try add another 5KG next week. The leg raises seem to be getting a little easy so I may turn it into 5x15 instead. I put up the leg press by 20lbs and it was quite tough so it will probably be staying at that weight for a lil while. All in all great - and most importantly - exausting work out. Bring on tomorrow for OHP!
Friday
Warm up
Overhead Press (DB)
1x5 20KG
1x5 18KG
1x10 18KG
Tricep Pull-downs
5x10 - changed the resistance to 7 from 6.
Pull ups
4x5 pronated grip
Dying Bugs
2xfailure
Comments:
Not very happy with today. Tried to go from 18KG to 20KG on dumbbell OHP and after the first set I knew I wouldn’t finish the next set so dropped back down to 18 for the other two sets. I did manage 10reps on the last set so while I couldn’t properly go up in the weight this week, I cracked out a good few reps to make up for it. Still would have liked to be at 20KG at this point though. Pull-ups were disappointing too as I only did 4 of my usual 5 sets. Don’t know what happened. Dying bugs went fine and Tricep pull-downs wwent well as I added more weight completed my 5x10. Overall my performance was not optimal today, not sure if that was due to having Deadlifts the day before with no rest but either way it was a little let down. I have Deload next week so this will give some good resting time and hopefully I can get back into adding the weight for the following week.
Monday - Deload week
Warm up
Bench Press
1x5 25KG
1x5 25KG
1x10 25KG
Assistance work
Goblet squats
2x15 15KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:
Not much to say today since it’s DELOAD. Got 10reps on the last set for bench considering the weight was basically halved. Everything else went fine. It was a good work out.
Wedneday - DELOAD
Warm up
Deadlift -
1x5 35KG
1x5 35KG
1x15 35KG
Assistance Work
5x10 Hanging Leg Raises
5x10 Leg Press 110 Lbs - 49.9KG
Comments:
I may have gone overboard with the reps on the last set for the DL since it IS Deload week but my form was fine for all reps. Leg raises are something I will prob have to increase next week as I think I’m adjusting to them. Leg press did do some work but it again since the weight was virtually halved, it obviously didn’t feel as tough. Only one more day worth of deload and I’m back to adding on weight!
Friday - DELOAD
Warm up
Overhead Press (DB)
1x5 10KG
1x5 10KG
1x15 10KG
Tricep Pull-downs
5x10 - resistance 4
Pull ups
5x5 pronated grip
Dying Bugs
2xfailure
Comments:
Again with deload, not much to say, everything was fine although I struggled a bit more than usual on the pull ups for some reason. Other than that nothing really to note other than I can’t wait for next week where I get to start upping the weight again.
Goos stuff Robtert,
Remember de- loads are like condoms. They suck but if you wanna stay safe you ned to use them.
Now, youve got 3 weeks till your next de - load which means its time to start adding weight. Like I said already, this coming wek you should try to add 5KG to your bench, 10KG to your DL and do the 20KG OHP Without stalling on any reps.
Have you thought about clean and press to replace your OHP? I know you have two free bars at your gym and the clean and press is a monster of a excercise.
I was thinking of doing one more cycle of the DB OHP and then change to something. After that I would like to maybe move on to some barbell press so yeah, a clean and press sounds good.
Monday
Warm up
Bench Press
1x5 50KG
1x5 50KG
1x5 50KG
Assistance work
Goblet squats
3x10 15KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:
Weight felt quite heavy today - This was probably due to going from a Deload week back into adding weight. Form stayed on par but it was tough. I couldn’t get any extra reps on the last set. I may need to stick at 50KG next week too. Everyhting else was fine, still hard but no problems.
Wedneday -
Warm up
Deadlift -
Warm up sets
1x5 45KG
1x5 65KG
1x8 55KG
1x5 55KG
1x5 55KG
1x3 75KG
Assistance Work
4x10 Hanging Leg Raises
5x10 Leg Press 190Lbs 86.6KG
Comments:
Total fuck up today. During the warm up sets for the DL I had it in my head that I needed two 15 plates, two 10plates and two 2.5 plates to make 55KG the 20KG for the bar giving 75KG. However some how my mind went blank and I only put on the 15’s and the 2.5’s thus; I did my working sets with 55KG instead of 75KG.Don’t know how I managed to make such a fuck up but there you go. Didn’t sleep the night before either so was quite tired as it was. While doing my hanging leg rasises I was thinking back over how easy I found the DL’s and that’s when I realised I forgot the 10 plates so I went back over and tried the 75KG even though I had done my working sets. Did 5 reps but only the first 3 were good with no break in form. Very pissed off but I guess I’ll just have to try it again next week. Leg raises were fine but didn’t do the last set as that’s when I realised I made the fuck up with the DL. Leg press was good and hard.
Dont worry about the mess up yesterday. This shit happenes, just forget about it now and kill it next week like that barbell murdered your mother.
For tomorrows workout, I really think its time to trade the DB OHP for a clean and press BB style. Even if you start with just the bar tomorrow and get your form right. Your pressing will see a massive difference if you switch from DB’s to a BB.
Have you given anymore thought to eating more in general? Like adding a bag of oatmeal to your daily intake?
Roughly you should be taking in 3000 kcals to gain with enough protein to build muscle i.e. 30% and then carbs as your main fuel source with trace fats i.e. 20%.
Your day could look like this
Breakfast:
160 grams oatmeal
1 banana
1 glass whole milk
6 eggs
Lunch:
Canned salmon
Rice/oatmeal/potato
Lots of veggies
More oatmeal + PB
Dinner:
Pasta/potato/rice
Chicken/steak/mince/fish
More oatmeal
Milk
Etc
Friday -
Warm up
Overhead Press - Barbell
Warm up sets
1x5 12 KG DB
2x8 Barbell (20KG)
1x5 30KG
1x5 30KG
1x6 30KG
Tricep Pull-downs
5x10 - resistance 7
Pull ups
5x5 pronated grip
Dying Bugs
2xfailure
Planks
Comments:
Loving the switch to the Barbell OHP. Not sure if technique is quite right but overall it was good work out. Everyhting else was fine.
Tuesday - bank holiday on monday so gym wasn’t open.
Warm up
Bench Press
1x5 50KG
1x5 50KG
1x7 50KG
Assistance work
Goblet squats
3x15 15KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:
Bench was still quite tough today although managed an extra two reps overall from last week which is progress. Might just add 2.5KG next week instead of 5. Everything else was good.
Wedneday -
Warm up
Deadlift -
Warm up sets
1x5 45KG
1x5 65KG
1x7 75KG
1x5 75KG
1x5 75KG
Assistance Work
5x10 Hanging Leg Raises
5x10 Leg Press 190Lbs 86.6KG
Comments:
Much happier with the Deadlifts this week after the total fuck up from last week. Definately felt stronger this week. I think I’ll try up it another 10KG next week. Leg raises seem to get getting a little easier. might do 4x15 instead. Leg Press is still as horrible (in a good way) as it always is so it’s staying where it is for the moment. Overall happy with the performance today.
Friday -
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 35KG
1x5 35KG
1x6 35KG
Tricep Pull-downs
5x10 - resistance 7
Pull ups
4x5 pronated grip
Dying Bugs
2xfailure
Planks
Comments:
OHP press went good. The last 3 reps or so were a fair grind but I got there. I may only up it by 2.5KG next week, I’ll see. Pull-ups didn’t go as well as usual. Couldn’t do the last set for some reason. Dunno why, hopefully I’ll be back on par next week. Other than that everything went fine