I hate it when chest workouts are held back by tricep strength. Not a fan. When I have days like that, I’ll do some partial ROM work, like benching only the first 8-10" off the chest to work all chest and avoid the triceps anyway.
Swole looking chest session dude! I wish my chest would grow, it is definitely my most stubborn/lacking body part.
How’re you feeling man? Has your sickness gone away all together? The last couple sessions look good (minutes the pressing issue) seems like you’ve kinda dialed everything in a bit more and seem more in tune with your body lately which is great. That should definitely help you out with your gains.
Keep it up brah!
WHOA! Activities!
I’ll just play it cool and act like this don’t mean nothing to me yehhh
@Blaze- I feel you on that… it is the first time I think I’ve EVER felt it though and I put it down to quite a lot more total sets/volume for them then I’m used to as well as perhaps my food levels being a little inconsistant. Hoping it’s a non-issue next week!
The partial ROM I kind of wanted to try but was scared of not being able to rack it 'cos of the triceps… if I have the problem again I’ll just go for it. Getting pinned on incline bench isn’t even that bad.
@phlegms: Cheers man, I wish I had some super advice for you but nothing beyond emphasing lots of incline DB/BB work for a complete chest and making sure to be using a fly movement in case your one of those that see a great deal of growth from that over all other things. For pressing I think medium/lowish reps have there place because there is so much strength to gain! More so then back which seems to ‘be able to handle’ multiple sets of high reps without getting overly fatigued
@gregon: Hey man! Appreciate the concern… think the illness is pretty much gone! Anti-biotics are amazing things. Staying on them until I run out but it’s seeming all good. Not slamming the paracetamol/ibuprofen anymore which is nice. I do seem to be gradually getting things together and am hoping I’m heading very much in the right direction! Finding it hard to eat enough to consistantly gain weight again now I’ve started working… so much extra cardio on little calories… but seen as I have more money coming in I’ll be investing in MRPs and protein bars etcetc. asap to get this problem sorted out.
long replies, my bad. training below.
Back Day (kg/lb)
Pull-ups
BW x 8 - BW + 10/22 (dumbbell) x 8 - BW + 22/48 x 4 minor PR (forgot dip belt, used 20kg x 5 last time)
Lat Pulldown
Wide-grip - 70/154 x 10 (set 1 PR) - 80/176 x 8 (set 2 PR) - V-handle/CG - 90/198 x 6 PR - 100/220 (stack) x 2…
Rack Pull (~1/2" above knee)
280/616 x 6 (last week first set was 260k) - 300/660 x 5 (set 2/rep PR) - 320/704 x 1 < First time since I started these I haven’t made comfortable week to week progress… hoping to get 4 or more next and go up in weight but if I stagnate much I’m going below knee
Seated Cable Row
45/99 x 10 (set 1 pr) - 55/121 x 10 (set 2 pr) - 65/143 x 5 PR < these are weak… stack is 95kg = my aim
HS Low Row
1 1/2 pps x 10 (set 1 pr) - 2pps x 6 (-1)
Kayak Row (w/ lat pulldown bar which is slightly angled)
17.5/39 x 3/4 “1 rep = front, left, front, right”
12.5/28 x 5
10/22 x 7
^ Very strange… felt these in my lats okish but they were hurting my triceps?! I may not be doing them right need to take a look over the footage… felt like they had some potential for lat fatigue though.
DB Pullover
32/70 x 8-11 (blanked when I went to my log) - drop x some
Lat-pull down lat stretch - stack x some
^ Decent session… not a whole ton of volume compared to what I might have preffered… but I did need to get to work on time. Next week a little more volume/experimentation after my base first 4 lifts which I’m happy with.
Awesome rack pulling. Damn I miss that gym- my current one has two bars, one weighs 16kg and is bent, the other weighs 11kg and sucks.
Also- having seen your log, I think I need more volume! Good work Jake!
Cheers man. You need to find yourself some “blood and guts” style gym in the middle of nowhere in your area… there has to be one! My equipment in my house at home has a 10kg bar and it annoys me no end- max capacity 180kg or so. Pretty sure the uni gym bars seriously struggle with 600-700lbs on the them though, serious bend!
“if the bar aint bending, your pretending” lols
Woah dude, huge progress. Chest really coming through along with dem traps and dem arms. You really weren’t joking when you said you were going to make some killer progress in the next couple of months!
Woah great progress, havent looked at this thread in a couple weeks and youve made good improvements since then even, ha good job man
@Phlegms: Thanks a ton man. I still have a hell of a lot to do but I was pretty happy with my general thickness improvements and the fact being so consistant with dedicated hammy work seems to be paying off for me. Arms have come up some but I really need to gain 10-20+ pounds of bodyweight to see a more dramatic transformation with them.
@Blackagger: I really appreciate that. Your a strong, big dude so I can only aspire to have some more of your size. As I said above a hell of a way to go… but I’m on the right track (I think)… just need to get back to gaining weight consistantly.
Today:
Quads (kg/lb)
Squats
100/220 x 3 - 110/242 x 3 - 120/264 x 3 - 130/286 x 3 - 140/308 x 3 - 150/330lb x 1 <fancied some 3s today to get back to the right weights. my back was dead from rack pulling etc. the day before but I am back to the sort of weights I should be… some more volume next week and hopefully some PRs.
Front Squat
80/176 x 3 - 90/198 x 3 - 100/220 x 2 < Not back to best but not too terrible considering the lower back fatigue
Leg Press
5pps x 8 - 6pps x 8 - 7pps x 3 < Weak again but felt a little better then last week
Leg Extension
72.5/160 x 10 - 77.5/171 x 9 - 82.5/182 (Stack) x 8 PR (maybe… recent PR anyway) 1 leg extensions - 37.5/83 x 9
DC-Quad-Stretch x some
Standing angled Calf raise - HS/Plate-Loaded
2pps x 6 - 2 1/2 pps x 6 - 3pps x 4
DB Seated Calf Raise (dbs on knees, box in front of feet)
50/110s x 12, 11, 9
Leg Raise x 10, 11
^ decent session, no real prs but nice to get some reasonably decent squatting done again… definitely hoping next week is pr mode
[quote]jake_j_m wrote:
@Phlegms: Thanks a ton man. I still have a hell of a lot to do but I was pretty happy with my general thickness improvements and the fact being so consistant with dedicated hammy work seems to be paying off for me. Arms have come up some but I really need to gain 10-20+ pounds of bodyweight to see a more dramatic transformation with them.
@Blackagger: I really appreciate that. Your a strong, big dude so I can only aspire to have some more of your size. As I said above a hell of a way to go… but I’m on the right track (I think)… just need to get back to gaining weight consistantly.
Today:
Quads (kg/lb)
Squats
100/220 x 3 - 110/242 x 3 - 120/264 x 3 - 130/286 x 3 - 140/308 x 3 - 150/330lb x 1 <fancied some 3s today to get back to the right weights. my back was dead from rack pulling etc. the day before but I am back to the sort of weights I should be… some more volume next week and hopefully some PRs.
Front Squat
80/176 x 3 - 90/198 x 3 - 100/220 x 2 < Not back to best but not too terrible considering the lower back fatigue
Leg Press
5pps x 8 - 6pps x 8 - 7pps x 3 < Weak again but felt a little better then last week
Leg Extension
72.5/160 x 10 - 77.5/171 x 9 - 82.5/182 (Stack) x 8 PR (maybe… recent PR anyway) 1 leg extensions - 37.5/83 x 9
DC-Quad-Stretch x some
Standing angled Calf raise - HS/Plate-Loaded
2pps x 6 - 2 1/2 pps x 6 - 3pps x 4
DB Seated Calf Raise (dbs on knees, box in front of feet)
50/110s x 12, 11, 9
Leg Raise x 10, 11
^ decent session, no real prs but nice to get some reasonably decent squatting done again… definitely hoping next week is pr mode[/quote]
Not as far away as you might think man, if you stay consistent its only a matter of time and will happen, just no matter what dont let anything slow you down and youl be the best
Definitely some nice weights being thrown around in here, hoping I can catch you on the squats once mine decides to fix itself!
good lookin leg day. back squats, front squats THEN leg press? I bet your quads were smoked?
@blackagger: Thanks a lot man. This is obviously a long-term game in terms of getting to a certain size… especially as a natty, but I enjoy it like hell and do it for that reason primarily… so I will get there there! It is just a matter of time.
@phlegms: Thanks again man. I’m sure yours will fly up, oly style lifting seems to be about as effective for raw front/back squatting figures as anything.
@greg: Thanks man, they were decently worked but as you can see my reps weren’t too high this session so they didn’t really give out till I’d thrown a few sets of leg extensions in there. I am wanting MUCH bigger things out of my back/front/legpress numbers in the coming months… if I gain some weight I’m sure I can get some comfortably progression going
Def. lookin bigger man.
Solid lookin leg day too. Holy volume.
Good stuff in here Jake!
@blaze: thanks man. means a lot to hear quite a few people say it… means its not in my head and hard work is paying off ! Re the volume? My quads can probably handle a fair bit more actually, but “stupid-heavy” high rack pulls the day before messes up your “stabilizers” like hell as I was definitely struggling before my quads were giving out.
@bug: thanks bug, just putting in the work to try and eventually be on your level
It’s amazing how much one bad session can somtimes make you feel disillusioned with this whole thing…
Shoulders (kg/lb)
DB Military (non-inclined)
28/62s x 8 - 30/66s x 2 < never done them non-inclined but still embarrasing
Push Press
60/132 x 3 < CALLED IT. LOL. severe wrist pain and felt terrible in general
HS/Plate-loaded Shoulder Press
1pps x 12 - 2pps x 10 - 2 1/2 pps x 4 - 2 1/2 pps x 6 (rep pr)
Seated DB Laterals (feet up for lateral delt focus)
12/26s x 10 - 16/35s x 10 PR - 16/35s x 11 PR
Cable Laterals (per side)
3.75/8.25 x 12 - 5/11 x 10 6.25/13.75 x 6 “pr”
Reverse delt flyes on inc. Bench
10/22s x 17 PR, 14, 11
Dumbbell Shrug W/3 second hold
40/88s x 10 - 42/92s x 6
Terrible session. Feel very disillusioned-
- Tired of eating clean as hell but not even being close to ripped as compared to a ton of guys even in the uni gym
- Tired of being weak as hell and consistantly being outstrengthened on like all pressing exercises, even by many guys much smaller then me.
- NEED to train more like these “bros”, bec.despite how much effort/money/thought I put into all this… there’s too many people even in my gym way ahead of me without a care in the world. This applys for most upper body stuff anyway… can’t say I’ve seen many with decent lower bodies. I need to emphasise BEACH MUSCLES because my delts and arms suck = should be standout on someone trying to “bodybuild”
I’ll stop bitching now… but I do need to have a rethink regarding my routine a bit… stagnating on too many exercises and feeling way too tight/not not recovered on certain days… eg. EVERY bloody shoulder day.
Someone train me plz? Ha.