[quote]HitEmHard wrote:
RE upper
Bench
50kgx6
60kgx6
70kgx6
80kgx3
90kgx4
DB shoulder press
20kgx6
25kgx6
BB rows
70kgx6
80kgx6
90kgx6
100kgx3
110kgx3
Close grip machine press
87.5kgx6
96kgx6
102.5kgx5
supersetted with
EZ curls
40kgx6
45kgx6
50kgx6-PR-easy
Standing abs
40kgx6
45kgx6
50kgx6-PR
supersetted with
Back raises
15kgx6
20kgx6
25kgx10-PR
3x3mins heavy bag
10mins shadow sparring
4xspeed ball
x-trainer 5mins going from level 6 to level 15
Fitness is improving, feeling good. I cant wait to start training properly and get a fight lined up. No major PR’s today going to change a few exercises that I feel Im not getting the most out of.
Have a good day![/quote]
I forgot I also did:
Calf press on swinging leg press
45kgx15
70kgx20
110kgx20
150kgx15
190kgx10-baseline PR
ME upper
Bench
50kgx6
60kgx6
70kgx6
80kgx3
90kgx1
-2board-
100kgx2-PR-failed a 3rd and had to roll it down my chest. The joy!
DB bench
30kgx6
35kgx6
40kgx5-not sure if its a PR or not
DB rows
35kgx6
40kgx6
-45kg still broke-
50kgx10-PR
55kgx6-PR-hit 7 with right arm
Under hand pull downs
72.5kgx6
80kgx6
95kgx6
Hammer curls
25kgx6
30kgx5
35kgx5-PR
Calf press on swinging leg press
100kgx15
150kgx15
200kgx10-PR
250kgx6-PR-two more 25kg plates and the machine will be maxed out!
Missed ab circuit as I had to rush as well as any bag work. My shoulders hurt and are tender to touch. I am pissed off at only getting 2 reps on 100kg I thought I had 4+ in me. The bar was moving slowly off the boards and then rocketing up. I realy need to work out a way to build my strength off the chest! I cant feel my lats in my bench anymore and need to work out how to get leg drive in the lift, I think these two points alone will boost my bench. Im slowly getting on top of my diet again but things are still hectic. May switch to inclines next week or floor press, not too sure either that or go for a 5kg PR on the 2 board.
Have a good day!
Eating has been great the last two days. I may pop into the gym and do tomorrows lowerbody session and the ab work from yesterday. My biceps are as sore as hell! My back was sore yesterday as well but seems to be fine today. I ate 6 meals yesterday and a large amount of milk. If I manage to keep this up I should get a nice jump in strength and body weight. Im looking to finish the year at around 13stone or 84kg.
ME lower
Realy fancied doing rack pulls…So I did
Rack pulls
140kgx3
160kgx3
180kgx3
-Belt on-
200kgx1
220kgx1
240kgxfail-stalled half way up-felt light though
Box squats
90kgx3
110kgx3
130kgx3
150kgx2-last paused for 7secs
170kgx1-too tired to try for reps
Lunges
60kgx6
70kgx4-PR- would have gone for 6 and then for 80kg but was way too wiped out.
Shrugs
140kgx6
160kgx6
180kgx4-left it here as I stumbled back and knew nothing good would come from PR chasing today.
Body feels beat up from today and yesterday. Im confident Im getting stronger thought. Looked through my old training log books and noticed I used to write pull the bar apart on bench days across the top of the page. I have not been pulling the bar apart so maybe this has effected my strength off the chest? only one way to find out. Il check that on friday. Im going to spend the next few days stuffing my face and see how my body is feeling. None of todays weights felt heavy but I was just too tired and too sore, I think.
Have a good day!
Came up with the idea of getting two weeks worth of training into one week as Im having next week off for obvious reasons. At 2am this morning I could not sleep and had alot on my mind so I decided to go for a run… I hate running…About 20mins in I felt a sharp pain in my right hip flexor.
I also have a large bruise across the bottom of my abdomen were the board stuck in when I had to roll the bar off my self. I hate being injured but its all part of the experience of getting stronger.
Bench
40kgx6
50kgx6
60kgx6
70kgx6
80kgx3
90kgx1-Fast
focusing on pulling the bar apart. This puts me straight into a groove were normaly I cant find the same groove twice.
DB shoulder press
20kgx6
22.5kgx6
25kgx6
27.5kgx10-PR
T rows
55kgx6
60kgx6
65kgx6
70kgx6-PR
Incline smith
60kgx6
65kgx6
70kgx6-all easy
super setted with
Incline db curls
20kgx6-PR
22.5kgx6-PR
25kgx5-PR
decline abs
10kgx2setsx10reps
5 rounds on the heavy bag
Have a good day!
my hip was still sore as hell today so decided to hit upper body for the last time until probably the 29th. Training will not be regular again until the 5th when the gym opens again properly.
Bench
40kgx6
50kgx6
60kgx6
70kgx3
80kgx3
90kgx3
95kgx2-PR-easy!
db shoulder press
20kgx6
22.5kgx6
25kgx3
27.5kgx3
30kgxfail!
Smith inclines
40kgx6
60kgx6
80kgx1-horrible pain in right pec so called it
db rows
35kgx6
40kgx6
50kgx15-PR
55kgx10-PR
Shrugs
140kgx6
160kgx6
180kgx5
205kgx5-PR- one of the straps snapped!
230kgx3-PR!!!
Feeling beat up and sore. I am looking forward to the rest and coming back heavier and stronger. Some great PR’s to finish this little stint before Christmas. Felt great when the strap snapped, made me feel like a beast lol. My appetite is going through the roof at the moment. So im going to eat my 7th meal of the day and finish some more milk before sleep.
Have a good day!
The gym was open for a few hours today so I popped in. I havent been well the last few days. No sleep and have dropped a hell of alot of weight. I still feel terrible and cant stumach hardly any food at the moment.
Bench
50kgx6
60kgx6
70kgx6
80kgx3
90kgx1
95kgx1
Incline
50kgx6
60kgx6
70kgx6
80kgx1
Still wiped out and cannot get motivated. The gym was freezing. I have plans to start a monster of a bulk early jan, which will set the tone for the rest of the year.
Have a good day!
Mini Goals
*DB Row - 75kgx10
*DB Shoulder Press - 40kgx?
*DB Bench - 50kgx?
*Military Press - 85kgx?
*Machines - Stack x ?
*Front Squat - 150kgx5
*Incline - 110kg
*2 Board - 140kg
*Hammer Curls - 42.5kgx6
*EZ Curls - 70kgx6
*Swinging Leg Press - 300kgx10
*Close Grip Bench - 125kg
*Lunges - 120kgx6
Gym opens again properly on the 5th. I cant wait to get back training and get bigger and stronger than ever before! This year Im going to war with my body and I will win!
Have a good day!
Just put in my order for a 2 prong 11mm powerbelt, straps, chalk and 3 tubs of Met-RX extreme size up. I cant wait to get back into the gym tomorrow. Will be concentrating on my close grip bench aand my squat for a while.
Have a good day!
ME upper body
Close grip bench
50kgx10
60kgx6
75kgx3
85kgx2
DB incline
27.5kgx6
30kgx6
32.5kgx6
DB rows
35kgx6
40kgx6
50kgx6
55kgx5
Hammer curls
25kgx5
30kgx5
32.5kgx5
40kgx2-PR-more left but decided to leave it
called it as I had to rush off. My strength is down but I expected that with the weight loss. Everything felt light in my hands but the ability to rep wasnt there. Will sort this fast. I cant wait for my orders to arive so I can speed up the weight gain.
Have a good day!
My order of Met-Rx size up has just been delivered. There is over 8kg which should help with the extra calories. Im alittle sore today from yesterday which I didnt expect but its all part of the fun. Cant wait to squat tomorrow.
Have a good day!
ME lower
Box Squats
70kgx6
90kgx5
110kgx3
130kgx3
150kgx1
Rack Pulls (2inch higher than normal)
130kgx3
150kgx3
170kgx2
-straps on-
190kgx3
210kgx1
230kgx1
-belt on-
250kgx1
270kgx1-baseline PR
300kgxfail-never budged
300kgxfail-half an inch from lockout
300kgxfail-same as last
I believe the main problem is weak abs.
standing pulldown abs
45kgx5
50kgx3setsx6reps-PR
55kgx3-PR
called it here was wiped out. The squats felt heavy but moved like speed sets. Feeling good so far. 2lb up in body weight so far. Alot still to add.
Have a good day!
Last parcel was delivered today. It contained my 11mm thick double prong powerbelt, straps, drink shaker and 8x2oz blocks of shalk.
Last night I went out to a chinease. I came back weighting 3lb heavier than when I went out. I was seriously bloated. My body is sore today from yesterday. I cant wait to get back into the gym. Next week I may add in an extra lowerbody day to hit front squats and stiff leg deads. My abs are sore today but thats to be expected as I never train them.
Have a good day!
Upper Assistance
Incline bench
40kgx6
50kgx6
70kgx4
80kgx2
Military press
40kgx6
50kgx4
55kgx1
D bar pulldowns
72.5kgx6
80kgx6
87.5kgx6
Rackpulls(same as last time)
worked upto 260kgx1. was going to go for 280kg+ but tore a callus on my ring finger on my left hand.
Called it. I really need to get my strength back to were it was and above. Used my new belt on rackpulls and it felt miles better. Didnt push the upperbody work today will slowly add more weight. Body weight is up another lb. Im away this weekend and will be eating alot of junk food and hopefully still work in a few shakes. Hopefully il put on another couple of lb this weekend. Once I hit 330kg on this pin for rackpulls, I will slowly increase the ROM until its an inch or so below the knee.
Just weighed in another 3lb heavier. Feeling good. Will not be training until tomorrow due to some sad information I recieved yesterday.
Have a good day!
Rack pulls(same pin but stood on 10kg plates)
170kgx5
210kgx3
-belt on-
250kgx1
290kgx1-baseline PR
-removed 10kg plates-
320kgx1-PR
340kgxFail-didnt budge
Front squat
60kgx5
70kgx3
80kgx1
felt hamstring pull so thought best to leave it
Seated rows
80kgx6
87.5kgx6
95kgx6-PR
102.5kgx4-PR
Pulldown abs
45kgx6
57.5kgx3setsx6reps-PR
Feeling strong and weight is feeling good. Hamstring should loosen up before I train lowerbody again. Missed ME upper but thats not a big deal after todays PR’s.
Have a good day!
Front squats
70kgx3
80kgx2
90kgx1
100kgx1-PR-easy
Box squats
120kgx3
140kgx1
160kgx1
Stiff leg deadlifts
90kgx6
110kgx6
130kgx3-felt a pop in my lower back and have had pain even since. Cant bend over at the waist and hamstring is sore. Its muscular not spinal. Im not going to train again this week and not train lowerbody next week and then come back and train lower body the week after.
Im up 7lb in body weight in 2 weeks. Its good to be growing again. Neglected upperbody so it needs some good work.
Have a good day!
[quote]BlackLabel wrote:
Have u been lifting?[/quote]
Not since rack pulls the other day. As I said on that post I wasnt going to train till this week but I havent been well at all so Im not sure I can train this week. I will spend the future focusing on shoulder strength as well as front squats and getting closer to pulling a decent deadlift. My lower back is still alittle sore to be honest. When I bench I probably wont take a weight to my chest in a while but we shall see. Il put my new template im working out up soon when Iv tweaked it alittle more.
On an up note it looks like I will have time soon to start either kickboxing or mauy thai. I cant wait to be honest.
Have a good day!
Oh, I see.
Actually T-Nation was being retarded, and only showed posts from you up to the 28th of december. So I thought you hadnt posted since then.
My apologies.