Felt happy with getting PB on incline - had like 1 or 2 in the tank aswel.
Flat bench was disappointing- tried doing straight sets and i’m guessing that my body isn’t used to it because i got less than last week.
Flyes i didn’t go to failure on either. Think i should of maybe stopped after the incline flyes but didn’t lol.
Anyways next week i’ll definatly be mixing things up or taking a rest week depending on how i feel haha. Should probably take the week off but might do a deload just to keep something going.
Tuesday Legs
Leg extension
63, 77, 91, 105 13 rep
Squat
bar,40, 60, 80, 100 8rep (no spot YAY!!) 80 12 rep
Leg press
200,240, 240 8 reps
Ham curls
56, 77, 91 10 rep
RDL
60,80,100 9 rep
WOW improved on every exercise today- only by a few reps on most but i’ll take it lol
Leg press felt funny as my lower back was giving me problems on it (went up by 20kgs though). Felt sick after seated ham curls but held it down this time 
Decided to skip lying ham curls- same as seated anyways i think and i needed the break anyways haha.
Made significant improvements to back and legs but my chest still lags in terms of strength and size
Quads (hams are to bad but have no pic lol)
Well…if you keep on track for rest of the yr like this…I think you will make serious progress…
just don’t lose focus now!
Don;t worry lol i won’t…it’s a dream of mine to be big and i’ll do what it takes to get there 
In one years time i’ll be the one giving you advice 
(jus kidding but you know what i mean)
After a week off i’m back to the gym.
Monday Chest
Flat bench
40, 60, 70, 70 6 reps 2sets
DB incline bench
12.5 17.5, 22.5 12 reps 2 sets
DB incline flyes
7.5, 12.5, 12.5 12 reps 2 set
Pec deck
15, 25 8 rep 2 set
Seated calf raise
40, 40, 60, 75, 85, 85 6 rep 2 set
Standing calf machine
120, 140, 140 10 rep 2 set
Squat
60, 80, 100, 110 5,6 rep
Leg press
4,5,6 a side 9,8 rep
Hack squat superset leg extensions
RDL’s
60, 80, 80 10 reps 2 set
Lying curls
10, 20 15 rep
Had to cut leg workout short of a set because i went outside to throw up lol
Next week i’ll cut hack squats out…legs were jus to fried to concentrate on hams really and the weight on rdls was alot lower than expected because of quads shaking.
My squat strength seems to of gone down for some reason i think. This seems strange as i really feel i improved my form…focussed on pushing knees out on the way up and on the descent, tucked elbows in so they were under the bar.
I guess i still need to focus on rising with the hips first, which is what i was doing but i guess that with all the other stuff i must have forgot… erghhhh
The routine is a liitle different this time round as these changes are due to some rethinking on my part along with some advice from an experienced member on this forum
shoulders
shoulder press
12.5, 17.5, 22.5 10rep 2set
machine lat raises
15, 25 12 rep 2 set
shrugs
40, 60, 80, 100 8,12 rep
rear delt flyes
12.5, 17.5, 22.5 10,12 rep
back
chin ups
bw, 7.5, 12.5, 17.5 6 rep 9 rep bw
t bar rows
40, 70, 70 8,9 rep
bb underhand rows
40, 60, 60 15 rep 2 set
machine pullovers
30, 45 2 set 12,11 rep
Ok so every thing seems to be going well…i haven;t been pushing myself 100% on every lift but i’m just going back from time off so next week i’ll go full whack.
Think my main aims for the next 6 weeks will be:
Squat back up to 120 for 10-12 reps
Bench up to 80 for 8-12 reps
Shoulder press up to 30kg for 6-8 reps (Going to be tough lol)
Chins up to 25 for 6-8 reps
T bar rows up to 80 for 12-15 rep
Dips up to 25 for 6-8 rep
Some of these are going to be hard but i think if im sensible with my diet and train hard then atleast 80% of this is realistic. I guess the main targets are squat, bench, chins and dips but again i know everything is important so i wont slack on the rest haha.
Im in tonite with nowhere to go buddys on holiday and there is not much to do…
I guess im in tonite with some Mary Jane (yes i know its bad blah blah but im treating myself)
Ok so i really prefer doing up to 2 top sets for a few reasons:
The first is I FEEL IT WAY MORE the next day and i know i’ve hit the muscles HARD! (Yes i know this is not always a sign of growth but its still nice to feel sore haha…my back is burning right now btw)
Second is that, as stupid as it sounds, i get alittle bored putting plates on, doing a set, then putting them all back again…feels nice having a rest thats actually a rest lol
Thirdly i can focus on the muscle more on the all important last set…i leave 1 or 3 in the tank on the first work set then go all out on second. I might try doing both sets to complete failure maybe but if this approach works why fuck with it?
Monday Chest Calves
BB bench press
40, 60, 70, 70 6,8 reps
DB incline press
15, 22.5, 22.5 10, 10 reps (last week last 1 assissted this week got it!)
DB incline flyes
7.5, 12.5, 12.5 14, 13 rep (total 3 extra reps but mainly just feeling squeeze otherwise could get alot heavier)
Seated calves
40, 60, 80, 90 6 rep
120, 150, 150 8,9 reps
Got a good pump in the chest and since everything is up i’m happy with that!!
Bench up 3 or 4 reps up from last week…had help on ast 1 or 2 but i felt stronger in this (bench always beeen shit for me).
Incline db also up…only by 1 rep unnassisted, it wasnt a pretty rep either, but it was a rep dammit hahahha. Not sure if to stick with the same weight here or maybe go up 2.5kgs. Guess i;ll judge by how feel next week but i think this would be a good idea.
Really starting to understand flyes now after dropping the weight some…i go quite slow on these and focuss on keeping the muscle under tension for 12-20 reps for around 45 seconds-1 minute (very approximate) ala Dave Tate Time Under Tension. Don’t intend to increase these next week or the bench press just focus on form and hitting 2 sets of 20. Atleast 8,8 for bench aswell.
Calves went well ok…PB in the seted calf raise (4.25 plates on calves HURT lmao), so i think that i will get the reps next week then add another set. No way i could of got all 6 reps this week.
PB i think in the standing calf raises machine. Think maybe i was determined on this because of only doing 3 top sets for calves this week…really wanted to make then count
Had a walk back to my bus on way back from gym and really focused on the burn in my calves. Sounds daft lol but i know that people on this forum do it and they have huge calves lool.
Legs tommorow…will do some stretches tonite to loosen up hip flexors and lower back and glutes.
Might make a small change to legs tommorow:
Squats
Deads
Leg press
Ham curl
Leg extension
Only doing this because last week wass clearly not suiting me (threw up!!) and my quads were so fuked that my RDL suffered…This way i hit hams while relatively fresh.
Squat ramp 60, 90, 110, 110 kg
Dead 60, 90, 110, 110 kg
Tuesday Legs
Squat (going wide as usual with low bar stance)
60, 90, 110, 110 6,8 reps
Deads
60, 100, 120, 120 6, 2 reps
Leg extension
42, 63, 63 12, 12 rep
Ham curls
20, 30, 30 12,8 rep
