Holy crap mate you did an awesome job.
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Thanks, it was nice to just follow a plan and not have to think about anything. Im going. To stick to their meal plan and training template for a while longer. I may have a bit more carbs as they got really low in the last few weeks.
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Thatās a back worth bragging about.
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Still plugging away, just not logging so much.
Got a 260kg deadlift a couple of weeks ago, which is 6 plates here in the UK so chuffed with that. Not really following any set programme, kind of just winging it when I get to the gym. Some days are full body bit of everything sessions, other just shoulders or arms. Iām really enjoying this approach for now.
Thinking of doing a full on bro split soon as have never done one.
Just got back from a weeks all inclusive holiday, gained 11lbs in 7 days, but feel really refreshed and strong. Rep Prād on hammer strength chest press by quite a margin today so obviously needed the break.
Hope everyone is doing well.
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great to hear mate
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Glad youāre back.
Things gym wise continuing to go well.
Havenāt barbell benched much at all recently. Did some the other day. Previous Pr was 120kg, got that then 122.5kg, then 125kg. Followed that with 100kg for 8 which is 3 more reps than Iāve ever done at that weight. Very happy, seems there is plenty of carryover from the hammer strength chest press which Iāve been building up the weight on.
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Got Pr on ohp yesterday 82.5kg which is a pr by 2.5kg. also rep Pr by some margin after 70kg X 7.
Much like bench, Iāve not done this lift regularly for a while and am pleased with carry over from the hammer strength shoulder press and lots of Db lateral raises of late.
Iāve been guilty of not really pushing on leg days nor including them as often as I used to, I wonder if this has allowed more recovery and progress on these upper body lifts?
The Missus is keen to do the next 6week challenge/coaching thing which starts 7th of August, I will probably do it again so will be back to following a more rounded programme.
Iāve made a pact with myself to start doing some cardio every gym visit from Monday. Iāll start each visit with 10mins incline treadmill walking and depending on time available time, some kind of interval or steady state stuff at the end.
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Congrats. Ohp has been my favorite lift since I first started lifting.
Itās definitely the most satisfying to grind out. Itās just so slow to progress.
1 Like
Still at it. Todayās session:
Squat
60kg x 10
100kg x 6
120kg x 4
140kg x 2
160kg x 2
170kg x 2
140kg x 8
Leg press
80kg x 25
120kg x 12
160kg x 10
Low incline DB press
22.5kg x 10, 27.5kg x 8, 32.5kg x 6
37.5kg x 4
40kg x 6
35kg x 8
Low to high cable row
10kg x 10
12.5kg x 8
10kg x 10
Lat prayer
X20
Wide power grip pull downs
47kg x 15
67kg x 8
Face pulls
2 x 20
Db lateral raise
25kg partial x 10, 10kg x 10
25kg partial x 10, 10kg x 10
Step away cable curls
7.5kg x 10
10kg x 10
12.5kg x 9
Oh cable triceps ext
24.5kg x 10
28kg x 9
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Been doing a lot of deep smith machine squats, seems to have helped mobility, trying a closer toes out stance for BB squat and it feels great.
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Todayās lower
Dl
100kg x 19
140kg x 3
180kg x 2
200kg x 2
220kg x 2
W
240kg x 4
200kg x 8
Leg press high feet
120kg x 8
160kg x 6
200kg x 4
W
240kg x 14
200kg x 20
Smith hack squat
40kg x 10
60kg X 8
W
80kg x 8
60kg x 11
Smith standing calf raise
60kg x 10
W
80kg x 9
80kg x 6
Seated leg curl
42.5kg x 12
57.5kg x 8
W
72.5kg x 9
65kg x 9
Leg press machine calf raisr
80kg x 10
W
110kg x 10
110kg x 10
Seated calf raise
20kg x 10
Life has got really hectic again. Still trying to get to the gym a few times a week. Sometimes doing full body if I know Iām not going to get back for a few days. Been guilty of skipping legs a bit as I find them harder to recover from.
Feeling strong and really enjoying it still. Trying to eat ācleanā but eating alot. Gone up to nearly 230lbs but happy with how Iām looking.
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Sorry to hear this but good to see you still lifting mate
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Still plugging away. Gone full bro split. @simo74 wouldnāt approve. But getting stronger in all lifts. Equaled my previous flat bench rep pr on incline yesterday.
Got 220 x 9 dl last week.
Work has got really busy and Iām working without my labourer now, I think the one body part once a week is better for recovery.
Seem to be sitting around 225lbs regardless of how much I eat.
Life stress still really high, doing best not to worry about it.
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[quote=āboyce79, post:2383, topic:252235ā]
Gone full bro split. @simo74 wouldnāt approve
[/quote] 
This is all that really matters.
Squat
60kg x 15
100kg x 8
120kg x 4
140kg x 4
160kg x 2
170kg x 2
180kg x 2
140kg x 5
100kg x 14
Rdl
70kg x 8
110kg x 8
Calf machine
59kg x 8
66kg x 8
73kg x 10
79kg x 10
Leg ext
45kg x 10
59kg x 10
73kg x 10
86kg x 7
Lying leg curl
45kg x 6
36kg x 10
Still plodding along. Really happy with squats today. Havenāt really pushed weight for a while but they felt really solid. Getting a lot of carry over from all the Smith machine squats Iāve been doing.
7 Likes
Squat
60kg x 15
100kg x 8
120kg x 4
140kg x 4
160kg x 2
170kg x 3
140kg x 8
100kg x 20
Smith squat
60kg 2x10 very deep and slow
Leg press
50kg 2x til burn got too much.
Legs sore already.
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Nice work mate
Injured my shoulder at work, was too painfull to get into proper position for BB squats so have been doing exclusively smith machine squats where I can have a much wider more comfortable hand position.
Weirdly didnāt hurt doing much else whilst training, but did get sore the day after pressing movements. Should have probably given them a miss for a while but am using the gym as therapy whilst my life continues to be a bit of a shit show.
Iāve dropped 10lbs since New Year and plan to keep this up til I get back to and surpass previous leanness. I forgot about the transformation challenge until after the cut of joining dead line.
Hope everyone is doing ok.
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