Bench
50kgx6
60kgx6
70kgx3
80kgx2
95kgx2-was aiming for 3 but it wasnt going to happen. The 2nd rep was a total grind. Way harder than last time. I think next week I will either rep out 80kg or go for a max.
Incline bench
50kgx6
60kgx6
70kgx3-pain in felt shoulder/delt tie in
80kgx1
90kgx1-PR this was hard as hell. It stalled at the chest for a few seconds then slowly inched up.
Pull ups
B/Wx10-PR
B/Wx7
B/Wx7-had a hell of a pump in my back
Neutral grip
B/Wx5-felt a nasty pain in my left bicep
Dips
10kgx10
10kgx10
T-rows
45kgx6
50kgx6
60kgx6
65kgx4-PR-maybe another 2 in the tank was hard thought
the two pains I felt during training have not budged, hopefully they will be gone by tomorrow.
have a good day!
EDIT:
I also did:
Hammer curls
22.5kgx6
25kgx5-Pain gain so called it
Had to train today, due to a busy schedual tomorrow.
db bench
25kgx8
30kgx6
35kgx5
40kgx3-easy
47.5kgxfail-got them about 1/3 of the way up. Spent too much energy trying to get them into possition onto my knees and then spent too long with them on my chest. So to conclude I waisted too much time.
military press
40kgx6
50kgx6-these hurt my pec-delt tie in
close grip bench
50kgx6-ARGHH pain just got worse
60kgx5
70kgx4
80kgx1
90kgx2-easy but stopped it there due to pain
db rows
35kgx6
40kgx6
45kgx6
50kgx10PR!!! Alittle body english for the last rep or so but still pretty kosher. Will try film these next week
db shrugs
47.5kgx4setsx10reps
seated row
72.5kg6
87.5kgx6-PR
102.5kgx1-PR should have gone one setting lower
Bench
50kgx6
60kgx6
70kgx3
80kgx2
90kgx1
105kgx1-PR-easy could have hit 110kg
Incline
50kgx6
60kgx4
70kgx5
80kgx1
Pull ups
B/Wx6
5kgx5
5kgx4
10kgx1
15kgx1
20kgx1-PR-this was once of my goals
25kgxfail-missed it half way up
T-rows
45kgx6
50kgx6
60kgx6
70kgx5-PR
75kgx3-PR-this was brutal
Incline close grip bench
50kgx6
60kgx6-I realy like these!
Over hand shrugs
105kgx2setsx5reps
My hands are a mess, I need to sort my calluses out. The volume is getting high on my training sessions but it doesnt seem to be affecting me too much.
easy enought session, friday is high volume. Bench form was alittle off until last set of bench when I managed to correct it. Weights on bench feel light which is a good sign, this is going to get hard in a week or two and by then I will wish the weights were light again.
Im away in the morning for a couple of days with a bunch of friends for my friends 19th birthday. We are off to blackpool ( a town by the sea which is known for drinking, parties and fun) there will be drinking but I dont plan on getting waisted.
Will use this time to rest and will hit the gym again on monday if all goes to plan. My bicep is seriously painful, Im popping painkillers and anti inflammitories. Here is two clips that I love.
[quote]OooahhhCANTONA wrote:
dont plan on getting too waisted, whats wrong with you! ha ha
have fun lad, it’s blackpool![/quote]
bin back home for about 3 hours enough time to quickly spend some time with the woman lol this weekend sucked balls! we set off at 8:45am and didnt arive until half 12. We went straight to a pub called walkabout were I went on the bucking bronko and drank 4 bottles of jaque’s and 22 shocks of apple sourz as well as a couple of pints of fosters and a huge burger and chips. By 6pm I was hammered…we all were.
We went out to a club. Someone pinched my ID and the bouncer threw a punch at me… I hit him once and knocked him spark out. He was out of order as soon as I got to the door he had let my mates in and turned round and told me I was bared. I hadnt even said a word since leaving the taxi. I had to get a taxi back to the hotel as police were starting to turn up.
So I ended up having an early night and not being pleased with the loyalty of the others for leaving me in a strange place and not telling me were the hotel was or the name of it. Today we went to the pleasure beach and I had a great time but we didnt have long enough as some of the people I was with started to complain they wanted to go home. T
his weekend set me back £170. I have eaten sooo much fast food this weekend andI have fallen in love…with Burger kings chicken royal (super sized. The hotel we got was cheap and for obvious reasons, it had no heating and the doors wouldnt lock plus there was rat shit all over the room and a horrible unknown smell. I officialy love blackpool but didnt enjoy it as much as I could due to the people I was with. But its another funny story to tell and keeps me busy.
Should be back in the gym on monday, bicep is still a mess and keeps cramping randomly which doesnt tickel lol
deadlifts
100kgx3
120kgx3
140kgx1
160kgx1
182.5kgx1- PR felt easy
200kgxfail-didnt budge should have aimed for 190kg but got gready
rack pulls
130kgx3
150kgx1
170kgx1
190kgx1
210kgx3-huge PR best before this was 220kgx1
230kgx1-PR almost blacked out with this
leg press
100kgx6
150kgx6
200kgx2
scrapped it here. didnt plan on todays deadlifts and rackpulls going like that but got carried away. felt terrible after this thought. least 230kg rackpull was one of my goals done. may hit back tomorrow depending on how my day pans out.
Have not trained since deadlifting the other day. Have been spending alot of time over the last few days drinking and partying. I will be back training hard on monday and have a new training partner. Hes 6ft3 around 100kg and has the longest arms I have ever seen as well as shovel like hands.
I cant wait to get him deadlifting I have a feeling he could be half decent. Will be doing a 4 day westside inspired training program with a ME squat day and a ME deadlift day. I think my bodyweight may have dropped but im not going to check until Im sure I have hit a bodyweight PR. Im itching to get into the gym and lift something heavy!
rear delt fly machine
95kgx6
110kgx6
117.5kgx6-PR
125kg(stack)x5-PR
db curls
20kgx6
25kgx6
My pressing has died! Im not going to bench properly until Im sure I can hit 120kg+. I will rotate close grip bench, incline bench and 2inch board bench. I want to hit 20reps with 50kg db for rows. I also want to shurg 180kgx10 before moving up to 200kg. Also db bench 45kgx6+ should sort out my bottom end strength juat fine. I will first rotate the 3 main exercises as follows:
rotation 1-5RM
rotation 2-3RM
rotation3-1RM
Week 10-new bench press 1RM
I went out today and purchased a large tub of chocolate weight gainer and creatine. Il have 2 shakes on an off day and 3 on a training day. 1 shake on a morning and 1 before bed as well as 1 after training. Each shake has 400kcals and 35g of protein. Between shakes Il be drinking a ton of milk and eating as much as possible. I fancy the idea of weighing in at 90kg. My girlfriend reckons my neck is disapearing, she was also shocked when I took this as a complement and decided I want my neck to be none-existant.
called it a day my traps were still sore from yesterday. Will have to re-think training days. My new training partner dropped out again today so he wont be joining me to train as he has just been waisting my time. Its been a mad day. Was ok until I got home from uni and almost ended up fighting with 3 lads. Later I went out with my girlfriend and some of our friends when she was taken ill. Depending what the doctors say is wrong with her tomorrow will affect what goes on in the next week or so.
Training has sucked as of late and sessions have been missed. This is my fault partly due to lazy-ness and partly due to alot of changes in my life as of late and time just not being there to train 4-6 times a week. Due to this factor by body image has suffered, I actualy didnt realise how important looking even slightly muscular was to me.
So with limited time available and the desire to pile on slabs of muscle as well as wanting to be as strong as a bull. I will be starting DC tonight. I have been reading about it on and off since I first started training and its something I have always fancied doing. I have upped my calories significantly and Im starting to load creatine as well as slam weight gainers between meals.
Some might say this is excessive, which it may be but then again I feel I need to make some major changes in order to stop myself from slacking further. I will be using the smith machines alot simply because I do not have a reliable spotter or even a training partner. Tonight is my first DC training session and I cant wait to get into the gym and do some damage.