No worries. Il post what Im planning to do either tomorrow or thursday as Im at a funeral tomorrow and Im not staying at home tonight. I really like what Iv come up with as its aimed at improveing my weaknesses and hopefully add some muscle in the process.
Have a good day!
ME Over Head
Military press(all reps paused at bottom instead of over head)
40kgx5
45kgx3
47.5kgx3
50kgx5-PR-more in tank
Incline db bench
27.5kgx3setsx6reps-baseline PR-plenty in tank all taken deep.
Seated rows
80kgx6
87.5kgx6
95kgx6
102.5kgx6-PR
Cheat db hammer curls
30kgx5
35kgx4
40kgx4-PR
Pulldown abs
50kgx6
75kgx3setsx6reps-PR-hard though
weighed in this morning at 70kg. This pissed me off. Full on bulk from this morning. Hopefully weigh in at aroung 80kg for my birthday in march and then onward towards 90kg.
Have a good day!
I missed out before
v bar press downs
45kgx6
50kgx6
65kgx6-PR-was easy enough but took so much effort to get it into position plus the weight was lifting my feet off the floor. going to add a rep or two each time until i hit 15 or so before upping the weight.
missed under hand pull downs simply because I was getting tired and hungry.
Will be trainging again tomorrow and hopefully the lower back will put up with the beating.
have a good day!
Rack pulls
200kgx3
240kgx2
260kgx3
290kgx3-PR-maybe another 2 reps in the tank
Front squats
60kgx3
70kgx3
just not feeling confortable with these at all. Il keep at them for another few sessions and decide weather to keep pushing them or not.
Swinging leg press
50kgx8
100kgx6
150kgx6
200kgx4
250kgxfail-lost alittle strength on these but il soon be back to setting PR’s on this.
Pulldown abs
2setsx6sets-went light abs still alittle sore.
one arm db deadlift(used adjustable dumbell)
50kgxboth hands
55kgxright hand only
57.5kgxright hand only
handle was spinning so struggled to get a proper grip. Will keep these and slowly bring them up.
Had a nice little session. Would have liked a few more PR’s but it wasnt to be. Lower back is sore but nothing to worry about.
Have a nice day!
Didnt take my training book to the gym today so I cant remeber my warm up sets and didnt train exactly to how I planned.
Bench press
worked up to an easy 80kgx3
-added 2inch board-
90kgx2-easy
Close grip incline
60kgx3-my foot kept slipping so I left it.
I was supposed to do incline pin press for 3sets of 3reps
Kroc rows
55kgx11-PR?-couple left in the tank
V Press downs
65kgx7-PR-couple left in the tank
v Pull downs
80kgx3setsx6reps-Baseline PR-easy
EZ cheat curls
55kgx3-easy
Didnt go flat out simply because Il either add reps or weight each week. Im training this way to improve my ability to handle more weight and to increase work capacity. Feeling good!
Have a good day!
Squats
60kgx6
80kgx3
100kgx3
120kgx1
-box in-
140kgx3
160kgx1
120kgx8
130kgx6
Stiff leg deadlifts
80kgx5
100kgx5
120kgx3
lower back is still alittle sore so il easy back into these
Power shrugs
180kgx5
220kgx3
260kgx2-PR-+30kg but - 1 rep
leg press
100kgx6
150kgx6
left it there
trying to increase squat volume and weight over the next few weeks to put squat back were it was and increase leg size.
Body is sore today from this weeks training. Its good to be back training some what properly.
Have a good day!
Havent posted in a while as internet connection is sparce. I have done the following recently.
DB row 65kgx5(old max was 55kgx11 I think)
Military press 57.5x2-old max was 60kgx1
Stiff leg deadlift 140kgx6-easy
Rack pull 330kgx1
db incline bench 32.5kgx3setsx6reps
V bar press downs 72.5kgx7-this weight lifts me off the floor so I have to anchor myself down.
Shrugs 265kgx3
Swinging leg press 220kgx11
Cant think of anything else off the top of my head. Will start posting more frequent
Have a good day!
Good to see ya back man, lookin strong.
Deadlifts
60kgx5
80kgx5
100kgx3
120kgx1
140kgx1
160kgx1
All easy enough, first time pulling from the floor in quite some time. Will start to work on multiple singles or doubles.
Light db rows
worked up to an easy
50kgx6
Standing abs
45kgx2setsx12reps- baseline PR
didnt do much today felt drained and forgot my log book. will train again monday with an upper assistance day. Body weight has gone up another kg so im now 76kg. Should be aroung 79-80kg for my birthday on the 25th of this month, if all things go well.
Have a good day!
[quote]BlackLabel wrote:
Good to see ya back man, lookin strong.[/quote]
thanks, its good to be back!strength is definately increasing. Im using alot more volume than I used to do which I think is one of the reasons for the increase in muscle mass and strength. Im not complaining lol
Im concentrating alot on back strength, over head strength, tricep strength and lock outs for deadlifts.
Have a good day!
not much to report so far this week. hit 37.5kgx3x6 for a PR on db bench was easy enought 40’s should go next week and hopefully finish on 42.5’s which will be a huge PR. Going to train my upper body 3 times a week and squat twice a week for the next two weeks as my girlfriend is off work for a week after that so il take it as a deload.
I have done this in the past with good results. always gain a decent chunk of strength and my weight sores as long as im adding extra calories. Hurt my color bone and right shoulder on db rows the other day which has left it alittle bashed up and sore. Nothing too concerning though.Started training abs hard again using 2 sets of 12 reps each training session which will be sore the next two weeks but will bring big gains.
May switch to a couple of cycles of DC before focusing on mainly strength gains as Im going on holiday in september but we shall see.
Will keep the log better after today and will log all my training again.
Have a good day!
Yesterday’s training
Hammer Strength Bench
Per Side
25kgx10
50kgx6
60kgx1-baseline PR
50kgx9-Baseline PR
55kgx5-Baseline PR
Dont know what was going on there but I like the machine. I was using the close grip parralel handles so it was more tri than chest.
Incline Machine Press
worked up to 87.5kgx3-baseline PR
V bar press downs
50kgx10
65kgx6
72.5kgx8-PR+1 rep
T-bar rows
50kgx10
75kgx6- PR+2 reps
90kgx3
100kgx1-Huge PR just wanted to do it so I could say I have. Felt heavy but not too heavy.
Rear delt machine fly
110kgx6
125kgx5
125kg(stack)+5kg platex4PR
Cheat Hammer curls
25kgx5
30kgx5
35kgx5
42.5kgx3-PR
Pull down abs
45kg+2.5kg platex2setsx12reps-PR
Not a bad little session. Shoulder is sore today though so I didnt go in to squat. I dont have full ROM in the right shoulder at the moment so I will leave it until tomorrows upperbody session.
Quick catch up from past training sessions. Body weight has gone up to a lean 77kg. aim is to get up to 80kg over the next two weeks. Strength is going up nicely on upper body which is my focus at the moment.
DB bench
25kgx6
30kgx6
35kgx5
40kgx4-PR
Machine shoulder press
65kgx7
72.5kgx3
80kgx5-PR
87.5kgx3-PR
Vpress downs
57.5kgx6
72.5kgx10-PR
DB rows
50kgx6
55kgx6
70kgx3-PR
Rear delt fly
102.5kgx6
110kgx6
124kgx6-PR
Cable curls
35kgx6
40kgx4-Baseline PR
standing abs
57.5kgx2setsx6reps
HS bench
per side
25kgx6
50kgx5
55kgx5
60kgxfail
55kgx6-PR
50kgx6
Machine incline
57.5kgx6
72.5kgx5
87.5kgx6-PR
95kgx4-PR
V press downs
55kgx6
72.5kgx13-PR
T rowns
50kgx6
75kgx3setsx6reps-PR
Rear delt fly
110kgx3setsx6reps-PR
today. first time benching in maybe 2 months or more
Bench press
barx8
40kgx6
50kgx6
60kgx5
70kgx3
80kgx1
90kgx1-Easy would have been happy for the speed to be on a dynamic bench. Feeling good and strong.
Machine shoulder press
65kgx6
80kgx6-PR
87.5kgx3
V press downs
57.5kgx6
65kgx6
80kgx6-PR-easy!
DB rows
50kgx6
55kgx6
80kgx1-PR+10kg-Easy more reps in the tank but the loadable dumbell was loaded to the maximum and fell apart after a rep. Need bigger loadable dumbells.
feeling seriously strong and constantly bigger. will train upperbody once more and squat once more this week and have most of next week off and feed up. It feels good to make fast progress though im sore now lol
Have a good day!
today- last day before a 10 day de-load and then il be back on a proper training program which i will lay out some time next week. The main goal will be to get to 85kg and still relatively lean though not too bothered by fat at all. the next 10 days will be spent feeding up to hopefully be around 80kg to start the training cycle.
Military Press
40kgx5
45kgx3
50kgx2
55kgx1
55kgx4-PR
Machine Close grip press
72.5kgx6
87.5kgx5
102.5kgx2-PR
110kgx1-PR
117.5kgxFail
V bar press downs
50kgx6
65kgx6
80kgx7-PR
Pull ups
15kgx1
25kgx1
35kgxfail-miss at a 5kg PR
Ez bar curls
40kgx3x6
Feeling ready for the rest hit alot of PR’s recent and its an excuse to spend time with my girlfriend who is off work for 10 days. Plus its my birthday on wednesday so il be getting pissed alot which is always a bonus.
Have a good day!
Back at the gym today after 10 days off! was seriously excited to be back. I made the daft mistake of not eating twice before i went to the gym!
Military press
40kgx6
45kgx3
52.5kgx3setsx3reps-baseline PR
Db bench
20kgx6
30kgx6
35kgx3setsx6reps
V bar press downs
57.5kgx6
80kgx8-PR-this has left me in the faith that i can move onto 87.5kg in the next week or so. stack is 125kg which i would like to achieve this year!
db rows
50kgx6
left it as shoulders were alittle painful
standing calf raise machine
72.5kgx2setsx15reps-Baseline PR
everything was nice and easy didnt do alot of dumbell rows and missed incline curls and stanging abs due to feeling drained. tomorrow is deadlift day which im excited about.
internet use is still alittle unpredictable but iv been told it will be sorted in the next week or so. a few goals i can remember for this training cycle are:
*military press 60kgx3setsx3reps
*db bench 40kgx3setsx6reps
*db rows 55kgx20 and 70kgx10 90kgx5
*v press downs 102.5kgx15
*squat 150kgx3setsx3reps
*deadlift 170kgx5setsx1rep
*standing abs 72.5kgx2setsx12reps
*swingin leg press 200kgx20
*goodmoring 120kgx3setsx6reps
*machines-use the stack for reps
*bodyweight 85kg+
I cant remember anymore they are writen down at home!the rest are just little goals for smaller exercises more for a visual benefit than anything else. all the weights felt really light today and moved fast which is a huge bonus. really going to push my eating up and milk consumption and see were i end up in 8 weeks or so. will be bulking until august sometime so i can lose alittle fat for my holiday in sept. good some big expectations for this coming year and plan to surpass them all!
i will update tomorrow on my training and hopefully lay out my template.
have a good day!
i cant remember what my deadlift day was like as I have been relatively busy.
ME Over head
Military press
40kgx5
45kgx3
50kgx2
55kgx2setsx5reps-PR+1rep+sets
57.5kgx3-PR+1rep
Db bench
25kgx6
30kgx6
37.5kgx2setsx6reps
V bar press downs
57.5kgx6
80kgx10-PR
db rows
55kgx6
70kgx3
left it at this wasnt feeling well!
all weights still relatively easy and most match current PR’s. looking forward to hitting something big!
weight is still at 77kg. should be aiming for 79kg in the next week or so. internet will be back to regular access by the end of next week.
spending all my time job hunting as im hating uni
have a good day!
deadlifts
90kgx3
110kgx3
130kgx1
152.5kgx1
stiff leg deads
100kgx6
120kgx6
really could not be bothered today at all. lost abit of drive with lower body going to start just doing
squats
stliff leg deads
leg press
standing abs
twice a week and build some strength up.
I have been really tired recent but this is a minor issue. starting to feed up again so weight gain should occur soon.
after this training cycle I may attemp smolov in attemps to get my squat to above were it was. Expect something in the 200kg’s in the next 4-6months. by this time i would like to be around 95kg with a huge push for my holidays in september.
I want:
*70kg military press
*47.5kgx6 db bench
*70kgx10 db row
*170kgx6 stiff leg dead
*160kgx3x3 squat
*102.5kgx10 v bar press down
*a reasonable amount of extra muscle mass
these are the main goals that are driving me for the moment!
Bring it on!!!
quick update.
military press
60kgx3-PR
65kgx1-PR
both easy more left in tank
Stiff leg deads
160kgx2-PR
140kgx6-PR
more in the tank
db bench
40kgx5-PR
HS bench
60kg per sidex10-PR easy!
db rows
70kgx4-PR-easy
cant think of anymore get a proper internet connection next monday though will post on thursday with all my training. Diet has been shit recent though thats now sorted out
have a good day!
IM BACK! finaly I have a constant internet connection. Its 4 weeks until I go on holiday. Im on my first week of Chris Mason’s bench program. Il update all my training in this post then continue posting from now on. I have missed updating my log and seeing how everyone else’s training is going. After my training update I’ll include current plans and goals.
recent PR’s:
*Stiff leg deadlifts: 150kgx5, 155kgx3 (both easy)
*Machine shoulder press: 92.5kgx7
*DB shrugs: 50kg(per db)x2setsx20reps~(~strapless)
*Military press: 60kgx5
*DB bench: 37.5kgx7
*Sit ups: 50kgx10, 60kgx6
*Under hand pulldowns: 95kgx10(strapless), 87.5kgx2setsx10reps(strapless)
*Bench: 90kgx6, 120kgx1
*Machine close grip press: 102.5kgx4
I plan to start training Thai boxing and Jiu jitsu as soon as I get back from my holiday to get ready for next years British amature mixed martials arts tournament. It is a minimum of 2 fights in one day and a miximum of 4. If I am successful I will then move into the finals on a different day.
I am soo excited to be training to fight again it’s hard to explain. I have even got my girlfriend intrested in MMA, though not 100% excited to see me compete but I have time to work on that lol.
Hopefully a local gym that is supposed to start training MMA fighters will have started by the time I get back.
Have a good day!
Under hand pulldowns
72.5kgx6
87.5kgx5
95kgx2setsx10reps(strapless-PR
Bench
60kgx6
70kgx3
80kgx3
90kgx1
102.5kgx2-PR
db bench
25kgx6
30kgx6
35kgx7-PR
skull crushers
45kgx2setsx6reps-PR
swinging leg press(starts at bottom of ROM)
100kgx6
150kgx6
220kgxsacked it was too tired
I have had a re-occuring problem with my right shoulder. I feel alot of pain with it when I bench. To compensate I have to restrict the ROM alittle and slowly lower the weight down. To be honest Im contemplating dropping bench press all together and focus on military press, HS bench and close grip bench.
I will have to sit and come up with a plan today and see what I want to achieve in the near future strength wise.
have a good day!