Nice lifting brotha. Cross-body hammer poundages lookin solid.
Knew I forgot something in my bi training today, didn’t realize what it was until I saw DC stretches in your log. lol.
@bug: Means a lot coming from you my man! I consider myself at a sort of mid-point where if I get much stronger I’ll be getting into the start of the range of respectable lifting numbers.
@ssc: That’s the goal, keep 'em creeping until suddenly they appear to have jumped up massively. I love me the cross-body hammers! I did my first set this week something a little more like pinwheels but the TUT on the each side is insane when you do the cross-body with pretty much constant tension (as in 8 left, then 8 right)… on the last few reps I sometimes have to put the arm to my side for a couple of seconds then back to the curling position in order to squeeze them out.
@blaze: thanks man! I’m trying my best to bring the poundages up whilst keeping the stress on the target muscle. For me the DC stretches feel most intense yet most neccasary in the biceps one! Many other muscle groups feel very neccasary though… like quads using the leg press… ouch.
Overall I’m quite happy with how the squatting went but I’m eager as hell to hit the 4 plates range for backs and 3 plates for fronts (even if we’re talking 1RM)… close-grips felt great and I just know they are massively helping my bench and as long as deadlifts tend to creap up gradually I’ll take it! The super-heavy rack pulls are just for the fun/goal of a super thick back 
In non-lifting news… got through an interview and onto the first day of training for a part-time job alongside my studies… assuming tomorrows training goes well I should have 15 hours a week of 7GBP an hour work… with unlimited bonuses depending on performance! 30GBP extra for the week if you hit your targets, and 30GBP for every single sign up beyond that target).
I’m going to give it my all but all being well I should put away 105GBP minumum and 200GBP+ (over $300) maximum per week. Not bad considering my student loan works out as 50GBP p/week budget right now…
Deadlifts tomorrow night after training… first day off since I’ve been back at uni today. I’ll be hitting them hard.
Hamstring/Deadlift & calves day (kg/lb)
Deadlift (mixed grip, stapless)
150/330 x 6 - 170/374 x 6 - 190/418 x 4 PR
SLDL/Romanian deads
110/242 x 10 - 130/286 x 10 - 150/330 x 3 (felt pretty crap today… had to do them from floor initially because racks were taken)
SLDL (w/ 10kg plates for stretch/huge rom)
80/176 x 10 - 100/220 x 10 - 120/264 x 10 PR - 140/308 x 5 PR (felt cool to use 6 x 10kg plates p/side)
Seated Leg Curl
57.5/131 x 12 - 67.5 x 7 recent PR - drop x some
Plate-loaded Calf Raise Machine (2+ second neg. & 2 second pause & double popped)
1pps x 12 - 1pps +10/22 x 10 - 2pps x 7/8 (I forget)
Seated DB Calf Raise (using box in front of bench)
50/110s x 12 - 50/110s x 9 - 50/110s x 9
Session had ups and downs. Romanians felt pointless today… deadlifts didn’t feel amazing but went pretty well and SLDLs definitely wen’t by far the best ever. Probably should have gone for 210kg/462lb deadlift single as I reckon I have at least that. Strengths not going down anytime soon though so not like I’ve missed a huge opportunity.
In worse news I have to do a rerun of the test I did for a job today… so it’s borderline if I’ll get the job. Doing it again mid-day tomorrow. Wish me the lux
Good luck with the job stuff, hoping it works out for you. Student loans are no joke!
Great deadlift PR, it definitely seems to be a strong point for you.
Cheers man. Deadlift would for sure be a big strongpoint if I ever chose to do powerlifting for awhile…
I got the job! Biggest release of tension I can remember for a long time… Shouldn’t affect training just means midday training on two days and either a rest day or early morning training on saturdays. I hope I’m good now since I’ll be relatively loaded if I am. If I’m bad I’ll still be a little better off… Ha
Anyways…
Chest (kg/lb)
Inc. Bench- 70/154 x 8 - 75/165 x 8 - 80/176 x 6 - 85/187 x 4 PR - 92.5/204 x 1 PR
But then my shoulders decided they were officially dead…
Flat DB Bench
34/75s x 10 - 36/79s x 4… - 34/75s x 6…
Slight Inc. DB Fly
22/48s x 7 - 18/40s x 12 - no incline - 18/40s x 8…
Cable Flyes (per stack)
7.5/17 x 12 - 10/22 x 12 (set pr) - 12.5/28 x 8 PR - 6.25 x 8-10ish burnout
DC-stetch - 18/40 db flyes x 30~ seconds. These don’t feel very practical when your shoulders are super tight/fatigued/possibly rotator cuff agitated
One-arm standing OH db ext.
12/26s x 8 - 12/26s x 12 pr - 12/26s x 13 PR
Pretty good day… Shouldn’t have gone for the single on the incline bench as I ended up feeling like my shoulders just couldn’t handle the db pressing afterwards… Need to experiment to find a setup that allows solid progression on both… Cos I love/feel incline loads BUT I refuse to be db pressing wayless then about 100 ‘smaller then me’ guys… Lol
Congrats on the job, think of all the tasty food you’ll be able to buy! Having even a small bit of extra cash to spend on better/more varied food makes a huge difference.
[quote]phlegms wrote:
Congrats on the job, think of all the tasty food you’ll be able to buy! Having even a small bit of extra cash to spend on better/more varied food makes a huge difference. [/quote]
Yes man! Today was a good day (as Ice Cube would say). Yesterday I got pretty damn stressed about struggling with the test at work… and my meat package and protein package both being missed… again.
BUT. A job. My supplements order. AND my grass-fed beef order.
^ above pic shows some great food sources. EVVO, organic virgin coconut oil, 100% peanuts PB, large free-range organic eggs and my top-guy… diced grass-fed beef. Ran out of my man organic butter… need to go to the shop. MDD’in up in this bitch
^^Looks great. I need to get a couple orders of that!
Been thinking of trying out some of that cocopure stuff, worth it? My order from MP just arrived today, bought some of the beef jerky they sell. Its pretty addictive!
Congrats on the job man!
Just thought you should know I hit a 285 FS yesterday 
Keep kickin ass!
gregron: cheers man… goal is obv to be “gregron lean” since you like the MDD sheeeyt too.
@hlegms: couldn’t tell you yet man! first time I’ve used it. coconut oil is luved by many guys in the waylander and co bunch of hugeness for the MCTs/fat loss/awesomeness. expensive but worth a try for sure.
@pbclax1: Thanks! Was supposed to start today but ID cards weren’t ready -_- Monday it is! Glad its within walking distance. Awesome FS! Your a little ahead of me for sure. I’ll kick ass for ya’ll… tried to kick as much ass as possible with:
Back Day (kg/lb)
Pull-ups
BW x 8 - +10/22 x 8 20/44 x 5 PR (finally…)
Lat Pulldown
Wide-grip - 65/143 x 10 - 75/165 x 10 - 85/187 x 8 PR (close-grip/d-handle last set)
Rack Pull (~1/2" above knee)
240/550 x 6 (set #1 PR) - 260/572 x 6 (set #2 PR) 280/616 x 6 PR - 300/660 x 3 PR
^ got the 7 plates! felt pretty sweet. the only real question is how far will my body let me go on these at around 200~ bodyweight… even with the rom 700~lb territory would be sweeet.
Yates Row
100/220 x 10 - 120/264 x 6 - 120/264 x 5
DB Deadstop Rows (widowmaker/20-rep attempt)
50/110 x 16 rep PR
DB Pullover (widowmaker/20-rep attempt)
30/66 x 14 rep pr - 32/70 x 8 pr? maybe… idk
Lat-pull down lat stretch - stack x some
DB Hammer (hi-rep for pump)
14/31s x 15 - 16/35s x 11 - 12/26 x 11
Session = the sex. Think it’s because I didn’t think I was training due to work so I felt super priviledged.
Crazy rack pulls, seriously. Would love to see a video of that kind of beastness!
@phlegms: it’ll probably be a case of either if a close mate is in the gym with his phone or I’m back from uni for chistmas for vids. Could take my phone in and get a randomer to film maybe… Not sure how I’d feel about it!
Shoulders & Traps
DB Military (slight inclined)
28/62s x 10 (set #1 pr) - 30/66s x 6
Smith Military (slight inclined) (calling bar “20kg”)(Full rom and lockout)
60/132 x 8 - 70/154 x 6 - 70/154 X 5
HS/Plate-loaded Shoulder Press
2pps x 8 - 2pps + 10/22 x 8 - 2pps + 20/44 x 4
Standing DB Laterals (loose)
18/40s x 10, 12, 8
Standing DB Front Raise
20/44s x 6
Cable Laterals (per side)
3.75/8.25 x 12 - 5/11 x 9 PR - 3.75 x 14
Reverse delt flyes on inc. Bench
8/18s x 14, 11, 11
Cable R.delt (per stack)
2.5/5.5 x 12, 10
Deadstop BB Shrugs
130/286 x 10 - 140/308 x 10 - 150/330 x 7
Dumbbell Shrug
W/3 second hold - 42/92s x 5 - no hold - 50/110s x 11
Knee Raise
15, 16, 17, 13 (volume/rep pr)
Cable Crunch
30/66 x 8, 9, 5.5 - 25/55 x 9
Random/long day in the gym today. Its fair to say I couldn’t give it my all because 660lb rack pulls definitely hit my traps… And rear delts… Hard. Think I’m going to put quad/leg day after back again because of them.
Decided I like smith military and love HS shoulder. Definitely keeping the latter… May just use the former instead of db military for awhile… A massive pain without a spotter, still stressful with one. Definitely cannot get used to the whole ‘kicking them up’ thing
Solid rack pulls, Jake!
Cheers Adam! I’m hoping I can match or better still up the weights again in a few days time, been a hectic week but I’m still giving my all every session.
This morning before work was:
Quads & calves (kg/lb)
Squats
110/242 x 6 - 120/264 x 6 - 130/286 x 3 - 140/308 x 1
Front Squats
80/176 x 3 - 90/198 x 3 - 100/220 x 3 - 110/242 x 1
Leg Press
6pps x 8 - 7pps x 4 - 5pps x 9
Leg Extension
72.5/160 x 12 (set 1 pr) - 77.5/171 x 8
Plate-loaded Calf w/2+sec neg & 2+sec pause
1pps x 12 - 1pps + 10/22 x 9 - 2pps x 5
DB Seated Calf Raise
50/110s x 10 - 50/110s x 14 rep pr? Maybe…
Very average day today due to:
- It being morning training, no meals just shakes
- The day before being my first day working where I walk for 4-5 hours a day
- The day before also meaning I eat probably 1000 calories less then I normally would, even on a non-training day. I suppose walking for that long burns calories too.
Will get a much better hold on things in terms of eating enough whilst working 3 days a week… hoping for some solid poundages used in arm day tomorrow.
Those rack pulls are crazy.
Pretty solid squat/FS #'s as well man.
What do you do at work?
@Blaze: Thanks man. The rack pulls feel great but traps/r.delts (and obviously back) are super taxed afterwards. Squatting wasn’t too great yesterday but I’m hoping to hit thing considerably harder next week.
My job = 3 shifts of door-to-door fundraiser work where we get contracted by various different charities. 3 shifts = 15 hours of paid work but also another 6-7 hours a week for walking to work & once there the journeys to the locations & back. Still, 105 GBP a week minimum will be great for affording all the extra food I need from burning 1500~ cals extra p/work day, lol.
Today: Tris & Bi’s (kg/lb)
CGBP
70/154 x 8 - 80/176 x 8 - 90/198 x 4 - 100/220 x 1
Cross-body Hammer Curls
20/44s x 8 - 22/48s x 8 - 24/53s x 7 - 26/57s x 4 PR
Dips
BW x 8 - +10/22 x 8 - +20/44 x 5
Preacher DB Curls (per side)
14/31s x 10 - 16/35s x 8 - 18/40s x 3… (felt way better then ez preachers though)
Alt. DB Curl
18/40s x 6
DB Hammer Curl
18/40s x 10 - 20/44s x 10 (set pr) - 22/48s x 6 PR
DC Bicep stretch x some
One-arm OH DB Tri Ext. (per side)
10/22sx 10 - 12/26s x 10 - 14/31s x 10 PR - 16/35s x 6 PR
OH Tricep extensions (rope)
20/44 x 12 - 25/55 x 12 - 30/66 x 5 - drop - 20/44 x 10
Reverse/medial Extensions (straight bar)
15/33 x 10 - 20/44 x 10 - 25/55 x 5 PR - drop - 15/33 x 9
DC Tri Stretch
16/35s x some (standing db)
Decent arm day today, cross-body and hammer poundages are heading in the right direction and I’ve noticed a visible difference in my arms size/look since training with emphasis on this and the long head of the triceps (thx KB & others)
Hamstring/Deadlift & calves day (kg/lb)
Deadlift (mixed grip, stapless)
160/352 x 6 (set 1 recent pr) - 180/396 x 4 - 200/440 x 2 PR < didn’t feel great today, definitely have a lot more in me but I fancied taking the sets a little heavier, next week second set definitely 6, third set 3/4 reps…
SLDL (w/ 10kg plates for stretch/huge rom)
90/198 x 10 (set 1 pr) - 100/220 x 10 - 120/264 x 10 - 140/308 x 6 PR (by a rep)
Seated Leg Curl
57.5/131 x 12 - 62.5/138 x 10 - 67.5 x 5 - “50 repper” 42.5/94 x 20, rest, 12, rest, 9, rest 10 = 51
Plate-loaded Calf Raise Machine (2 second neg. & 2 second pause & double popped)
1pps +10/22 ps x 8 (set 1 pr) - 2pps x 8 (set 2 pr) - 2pps + 10/22ps x 6 PR - 2pps +15/33ps x 4 PR < Felt good to change it up with these… sticking to great form whilst trying to push on some more plates.
Seated DB Calf Raise (using box in front of bench)
50/110s x 10 - 50/110s x 12 - “amap” - 50/110s x 16 PR
Leg Raise (progression from knee raise)
8, 10, 12, 9 “pr” in the sense I’ve never really had the ab strength/stability to do these properly before
Cable Crunch
30/66 x 8, 9, 8. Volume pr here, the 9 could be a rep pr. 20/44 x 16
Long session but a pretty decent one! I hit calves and abs just as seriously as hammies, sometimes my focus might lag on them if I’m in a rush but not today. Fairly happy… but much greater things to come
Nice pr’s man, hoping the new work stuff doesn’t take too much of a toll on you. I’m down to 2 shifts a week at work while I’m back at college and even that feels like a bit of a stretch of my time!
@phlegms: Thanks man, your supports appreciated. The job is my upper limit time-wise but it will force me to be a lot more organised in order to eat enough. If nothing else 4 out of 7 days are still 100% normal.
I’m trying to view it as a positive- I might burn some bodyfat through the cardio.
I will however be down to 6 days p/week of training most weeks… But I see neglible differences/sometimes a little improvement from a day rest (though I’d prefer to do a neural charge session at least)… I can always hit ‘2 a days’ on sundays or wednesdays. Also, if I still gain weight walking for about 15 hours a week it will probably be quality weight.
Anyway, today:
Incline Bench Press
72.5/160 x 8 - 80/176 x 6 - 90/198 x 2 (2rm PR I guess)
DB Bench Press
34/75s x 10 - 36/79s x 6 - 34/75s x 6
Incline DB Power Flyes
20/44 x 9
HS Incline Press
1pps x 10 - 1+1/2pps x 8 - 2pps x 8 - 2pps +10/22 x 4
Cable Flyes
7.5/17 x 12 - 10/22 x 12 - 12.5/28 x 7
DC Chest Stretch
Incline DB Fly - 18/40 x some, 8/18 x more (less weight and straighter arm hits chest more… Think I’m going to switch back to stricter flyes in general)
One-arm DB ext.
10/22s x 15, 15, 12 LR
Reverse Pushdowns
15/33 x 15, 8 LR
Pretty good chest day in the end- even though DB bench felt as crap as usual & flyes felt too crap to bother.
HS incline is amazing. After that my upper chest was on fire (literally felt so warm compared to lower) and after the session I looked the best I ever have by far due to upper chest looking pretty good due to an amazing pump. HS incline is a keeper as well as HS shoulder… Starting to see a theme here… I bet I find HS amazing for back work too…