ok so i thought todays training would be shit because i failed my driving test that morning and was in really bad mood but it was actually a good training session.
wide stance free squat: barx1x10
40kgx1x10
70kgx1x10
90kgx1x3 Rep PR!
115kgx1x1
127.5x1x1 PR
EDIT: i let rip an awful fart on the way up with the 127kg Lol
speed bench 50x9x3
military press 37.5kgx3x8
Jm press: 50kgx3x10
Short and sweet
12/18/2009
Deadlift: 70kgx10x1 (30 sec rest between sets)
close grip pull ups: BWx3x10
palms up curls: 12kgx3x8,7,6
So my workouts have been short the last week or so this is due to being very busy at work and christmas stuff i usually only have 30mins to train so i have cut down on the accessory work, things will be back to “normal” after christmas.
27/12/09
so i haven’t trained for a week, because i was in hospital for 3 days and then the gym was closed for Christmas i also ate like crap i will be back at it tomorrow.
What was with ya man ?
[quote]B-Man wrote:
What was with ya man ?
[/quote]
Aww man i was in hospital for 3 days with fucking cardiac Arrhythmia / panic attack, seriously thought i was having a heart attack. Lol
1-4-2010
Max effort bench:
bench press: barx1x3
40kgx1x1
60kgx1x1
80kgx1x1
90kgx1x1
dips : BWx3x10
pull ups weight reduction machine Bw-60lbsx3x20
tricep push downs: 3x10
palms up curls 14kgx3x8
i then did a complex of cleans, standing press, BB rows, front squat, rom deadlifts i did only 1 round next time ill shoot for 3.
it felt good to have some weight in my hands after 2 weeks away from it.
1-5-10
Squats:
barx3
50kgx1
80kgx1
100kgx1
50kgx20
leg press:
150kgx3x8
shrugs:
80x2x12
100kgx1x10
hyper extensions:
Bwx3x10
leg raises:
3x12
crunches:
3x10
Complexs with just the bar:
Cleansx8
standing pressx8
BB rowsx8
front squatx8
deadliftsx8
i did 3 rounds resting 90 seconds between each round.
todays workout was good and bad the heavy squats sucked i got up to a messy 100kg and called it a day on the heavy singles, 2 weeks off badly affected them hopefully they be back to where they where next week the rest of the workout was good though.
picture of my breakfast…because i was bored.
so i thought id post my goals, stats, diet etc
Age: 18
height: 5ft 11
weight: 235lbs
main Goals: squat 200kg, bench 150kg, deadlift 200kg
sub goals: dip and pull up with weight added on, get down to 220 while not losing strength.
My best lifts are 127.5kg squat, 100kg bench, 150kg deadlift
the way am eating is basically i only eat carbs before i train (3 FINiBARS) all other meals are protein and either green vegetable or some mixed beans, along with that i have a MAG-10 shake first thing in the morning, mid afternoon and before bed.
No excuse not to have pic’s up now my friend 
[quote]B-Man wrote:
No excuse not to have pic’s up now my friend :D[/quote]
would more pics of my food do instead? lol
01-07-2010
Speed bench:
barx10
40kgx10
45kgx6x3
dips:
i did alot
fat man pull ups:
i did alot
curls:
30kgx3x10,9,8
[quote]Kerley wrote:
[quote]B-Man wrote:
No excuse not to have pic’s up now my friend :D[/quote]
would more pics of my food do instead? lol[/quote]
in response to your pm…smart fucker aren’t ya haha
[quote]B-Man wrote:
[quote]Kerley wrote:
[quote]B-Man wrote:
No excuse not to have pic’s up now my friend :D[/quote]
would more pics of my food do instead? lol[/quote]
in response to your pm…smart fucker aren’t ya haha[/quote]
lol
did you expect me not to post a picture?
01-08-2010
Deadlift:
40kgx1
70kgx1
90kgx1
100kgx10x1
Shrugs:
70kgx1x16
90x3x8
leg raises:
3x10
crunches:
3x10
I then foam rolled the shit out off everything!
Am thinking of buying 5/3/1 and starting it.
[quote]Kerley wrote:
Am thinking of buying 5/3/1 and starting it.[/quote]
its a good program…think its on this site though?
[quote]B-Man wrote:
[quote]Kerley wrote:
Am thinking of buying 5/3/1 and starting it.[/quote]
its a good program…think its on this site though?[/quote]
yeah ive heard alot of good things which is making me consider trying it out
id prefer to buy it because jim wendler is fucking hilarious and i would enjoy reading the whole book.
01-11-2010
Squat:
barx3
40kgx3
50kgx3
65kgx10x1
leg press:
200kgx3x12
shrugs:
100kgx3x10
abs
01-12-2010
Max Effort bench:
Bench press:
barx3
40kgx3
55x10x1 (2 second pause when unracked, at the bottom and before i re-rack)
military press:
worked up to 40kgx3
Bent barbell row:
75kgx3x5
side laterals:
10kgx10
14kgx8
16kgx5
triceps push down:
did 3 sets to failure
curls:
30kgx3x10
