06.04.2013
Warm-up: Foam Roller
High bar squats:
70kg x 5 reps
120kg x 5 reps
160kg x 3 reps
180kg x 2 reps (PR) could have possibly done more but I felt very dizzy
190kg x f (went very low then half way through the rep got stuck and fell back down)
Lunges
90kg x 5 reps
110kg x 3 reps
110kg x 3-5? reps
E-Z bar curls
62.5 x 8 reps (think it was 8 but might have done more)
62.5 reps x 6 reps
Leg Extensions
? weight x 10 reps
? weight x 10 reps
20 sec rest as gym was shutting down
whole stack x 3 reps
Nearly passed out at the end of the workout, had to sit down and chill for 5 minutes.
My diet is going very well recently, eating a clean 4-5 thousand calories / 350 grams of protein a day.
I lost 3kg over the last 2-3 weeks but my muscles look bigger and more defined i feel a lot stronger.
When I wake up: A serving of JSS Bulker Smoothie
10.30 - 11.00: around 150 grams of sweat potato mash with 250 - 300 grams of grilled mince turkey
13.30 - 14.00: repeat
16.30 - 17.00: repeat
Post Workout: 30g protein shake and a serving of Cell-Tech
Half an hour before sleep: A serving of JSS Bulker Smoothie
A serving of JSS Bulker Smoothie = 60 grams of oats, half a tbsp linseeds/sesame seed/pumpkin seed,
1.5 apples, 1 banana, 1.5 tbsp of low fat natural yoghourt, 1 scoop maltodextrin powder, 1 scoop of protein, 200-300 ml of skimmed milk.
Man I wish I had your diet. Not that our macro nutrients are that different or anything, I just hate eating peanut butter all day sometimes :/.
I can’t have peanut butter on a daily basis, I’ll have shit loads one day and then can’t stomach it for 2 months 
10.04.2013
Warm-up: Foam Roller
Standing Machine Press (no idea what the proper name for it is)
? weight x 10 reps
? weight x 10 reps
? weight x 8 reps
? weight x 6 reps
? weight x 5 reps
? weight x 3 reps
? weight x 2 reps
Bench Press
100kg x 10 reps
110kg x ? reps
Did some 3 sec pause bench press with 80kg and machine press, shoulder is starting to feel better now.
11.04.2013
Warm-up: Foam Roller
High Bar Squat (below parallel)
70kg x 5 reps
120kg x 5 reps
140kg x 5 reps
150kg x 5 reps
160kg x 3 reps
170kg x 3 reps
180kg x 1 rep
120kg x 10 reps
Barbell Lunge (superset) E-Z bar Curls
60kg x 5 reps 67.5kg x 7 reps (PR)
100kg x 5 reps (PR) 67.5kg x 6 reps
100kg x 5 reps 67.5kg x 3-4 reps
Leg Extensions
? x 10 reps
? x 10 reps
? x 6 reps
My lower back was way to sore to do squats on the day. Think I need to take a week of gym cause I’ve been training non stop for about 2
months now so my CNS is probably fried. Good session though, Lunge PR and curl PR.
16.04.2013
Took a few days off the gym to allow my body to fully recover, alas my diet was shit over that period 
Warm-up: Foam Roller
Stiff Legged Deadlift:
60kg x 12 reps
60kg x 10 reps
60kg x 10 reps
100kg x 10 reps
140kg x 8? reps
Swapped to regular deadlift due to feeling weak as piss
180kg x 2 reps MY GOD THAT WAS HEAVY
Did various pull-down exercises afterwards using a high rep range as to not aggravate my back.
I seem to be getting a weird feeling right in the middle of my back which kinda worries me, its not painfull but feels… weird. The reason that
it worries me is that it’s right around the spine region but not directly on the spine which I suppose is good. Think im gonna see a
chiropractor so that he can loosen things up.
16.04.2013
Warm-up: Foam-roller, Machine-press, Machine-flye
Dips:
4 sets of 10 reps
Standing machine shoulder press
? weight x 8 reps
? weight x 6 reps
? weight x 5 reps
? weight x 3 reps
? weight x f
Incline Dumbell Press:
40kg x 6-8 reps
40kg x 6 reps
40kg x 5 reps
40 kg x 5 reps
dropset
27.5kg x 5 reps
Tricep-extensions:
? weight x 6 reps
? weight x 6 reps
? weight x 6 reps
dropset
? weight x 10 reps
dropset
? weight x 12 reps
Then did a rep-out set of cable-flye’s
Very good workout! Didn’t move any amazing figures but the pump felt amazing and the whole workout just felt great.
Arm’s and chest looked unreal after that workout!
[quote]wozniak1995 wrote:
16.04.2013
Took a few days off the gym to allow my body to fully recover, alas my diet was shit over that period
Warm-up: Foam Roller
Stiff Legged Deadlift:
60kg x 12 reps
60kg x 10 reps
60kg x 10 reps
100kg x 10 reps
140kg x 8? reps
Swapped to regular deadlift due to feeling weak as piss
180kg x 2 reps MY GOD THAT WAS HEAVY
Did various pull-down exercises afterwards using a high rep range as to not aggravate my back.
I seem to be getting a weird feeling right in the middle of my back which kinda worries me, its not painfull but feels… weird. The reason that
it worries me is that it’s right around the spine region but not directly on the spine which I suppose is good. Think im gonna see a
chiropractor so that he can loosen things up.[/quote]
:o. Be careful next time around. Perhaps even get in some high volume low intensity work (something like 30-50 kilos for 3-5 sets of 15 just to relieve of heavy weights) next time around.
Yeah, i think im gonna go easy for a week or two on deadlifts so everything heals up… don’t wanna snap my shit up.
17.04.2013
Warm-up: Foam Roller
ATG Front Squat
60kg x 5 reps
60kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 1 rep
140kg x f
120kg x 5 reps
100kg x more or less 10
My abs couldn’t handle the 140kg and I fell forward onto the pins , haven’t done these in a while, think im gonna do these for the next 4 weeks to build them up to a respectable weight.
Lunges
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
110kg x 5 reps
E-Z Bar Bicep Curls
70kg x 6 reps
70kg x 5 reps
70kg x ???
Leg extensions
? weight x 10 reps
? weight x 10 reps
whole stack x 7 reps
Great workout but felt as if i was run over by a bus. The front squats enlightened me that I need to work on my abdominal strength as it’s holding me back.
Recovery has been going very well for the past two days, wanted to do some swimming but between work and playing Mass Effect i didn’t
have too much time
Diet has also been going very well, im having about 5 solid meals a day and 1 or 2 shakes. My mate and I are going to do an eating
challange at some restaurant this weekend which includes a 2.5 pounds of meat, chips and some other shit, total of over 4 pounds of food,
so hopefully that should contribute quite well to my protein intake 
20.04.2013
Warm-up: Rower and stretching
Barbell Rows:
60kg x 10 reps
100kg x 10 reps
120kg x 8 reps
Deadlift (no belt)
140kg x 6 reps
160kg x 6 reps
180kg x 5 reps
200kg x 1 rep (could have gotten more if I wanted but the plan was not to go heavy today)
Then I did some pulldowns using a 10 rep range, last set I did a drop set just to burn myself out.
All together a good workout, the weird pain in my back is now gone after a week of constant stretching and my muscles feel very tight and
strong now.
22.04.2013
Nothing special about this workout, did some machine presses, bench press, flyes and dips.
23.04.2013
Forgot my squat shoes -.-
Front squat
60kg x 10 reps
60 kg x 10 reps
100kg x 5 reps
100kg x 5 reps
120kg x 5 reps
(on the last rep something went wrong with the form and all the pressure went on my biceps… felt as if i was about to rip the apart)
belt on
140kg x 1 rep ( good form, not too hard but legs felt dead afterwards
145kg x f
Push Press
70kg x 5 reps
70kg x 5 reps
70kg x 5 reps
all reps were easy and locked out with no difficulty… felt very tired though.
My CNS is fried
Going to take a few days of weightlifting but am planning to do some swimming and kickboxing training with a friend of mine this week.
[quote]wozniak1995 wrote:
(on the last rep something went wrong with the form and all the pressure went on my biceps… felt as if i was about to rip the apart)
[/quote]
When you front squat, do you use the rack position grip or cross-arms bodybuilding technique?
cross arm grip, never tried the other one… can’t imagine i’m be flexible enough for it.
[quote]wozniak1995 wrote:
cross arm grip, never tried the other one… can’t imagine i’m be flexible enough for it.[/quote]
I’d definitely make an attempt to switch to rack position grip, otherwise you’re not really getting all of what the front squat offers. Honestly, I was barely able to do it the first time I tried it, and I really REALLY disliked it…but with months of practice It’s very comfortable and the core employment from it is unmatchable.
I’ll try it out then, I have seen that most people are able to lift more with that grip so it won’t hurt to give it a go.
Took some time off the gym last week to fully recover
27.04.2013
Wide-grip Pullups
10 reps
7 reps
6 reps
Barbell Rows
60kg x 10 reps
100kg x 10 reps
120kg x 8 reps
Deadlift (No-Belt)
140kg x 5 reps
180kg x 5 reps
180kg x 1 rep
180kg x 1 rep
180 kg x 1 rep
Didn’t go heavy on the deadlifts but still built up quite a sweat.