Mate, that right there is my dream. Since i was like, 14 years old, my goal was to be 17 stone, im 5ft 9 lol. Its just in my head and I cant stop. It certainly is an illness on my part. Ive actually changed my career choice so I dont lost weight (bricklaying into personal trainer). Its seriously out of control.
04/01/11
SQUATS
45KG x 8
45 x 8
55 x 6
60 x 6
80 x 6
100 x 3
110 x 3
120 x 2 (PR) video
130 x 1 (PR) video
100 x 3
80 x 8
60 x 12 … back gave up… again.
RDLs
20KG x 10
40 x 10
50 x 5 … yet again, back gave up.
Im stuck as to what I can do atm. My elbows are shot, so no pressing. Im gonna attempt rows tomorrow. See how it goes. Im happy with this session. Ive already hit one short term goal with the bench press. Squat and deadlift are 10kg away, should be there soon.
120KG X 2
130KG x 1
Any tips on technique would be greatly appreciated.
FOOD
FAT 275g
CARBS 328g
PROTEIN 300g
Dude, how am I more experienced than you? You’re bigger and stronger. I have less bodyfat, but that’s not saying shit, especially here. Good form and congrats on the PR. I think you kinda bounced off your knees, but it wasn’t anything major. Will try to eat as much as you. Keep up the progress.
I meant lifting longer mate, that’s all. Size doesn’t mean more experience. Yeah, I think it was a confidence thing, so took full advantage of the stretch reflex!
Yeah, maybe not as much bouncing on a regular basis, but I couldn’t see any back rounding in the hole so I’ll say thats a mans squat for men! Good work, keep it up you’re still tiny! Haha
[ignores the 2 stone you have on him…]
lol cheers mate, when i grow up i wanna be huge! Talking of growing up, there seems to be a lot more hairs on my chest in the last few days. In the last few days ive ot crazy stretch marks on my left bicep as well, weird considering i dont really do direct bicep work and there are none on my right. strange…
05/01/11
BENT OVER BB ROW
20KG x 16
20 x 16
40 x 12
60 x 12
80 x 10
90 x 10
100 x 8
110 x 4 (straps)
115 x 4 (straps)
120 x 3 (PR) (Straps)
110 x 4
75 x 8
60 x 12
Kinda fucked up my drop sets with these, took too much weight off by accident.
KROC ROWS
41KG x 5 (as a kind of warm up)
51 x 10
61 x 3 (PR)
61 x 3 (dunno if u can call these krocs, as there were only 3 reps!)
My right posterior delt didnt like the last two sets one bit. Something kinda gave way and its still hurting 3 hours later. Elbow injury felt funny as well, but bearable.
BB SHRUG
60 x 12
70 x 12
80 x 10
60 x 3
stopped early. combination of being a bit tired and my lower back giving up on me… again. I wake up in the middle of the night with a bad back ache, must be the new bed im in.
FOOD
FAT 173g (219g if i have my snack before bed time)
CARBS 280g
PROTEIN 250g (284g if i have a my snack before bed time.)
6/01/11
MILITARY PRESS
20KG x 12
20 x 12
30 x 8
40 x 6
50 x 6
60 x 3
65 x 1
70 x 1 (PR) video
75 x 1/2 (got stuck half way up, thought i recorded it… i was battling for about 5 seconds lol)
72.5 x 1 (PR) video
60 x 4
40 x 12
I thought about putting a belt on during these, but didn’t. Dunno if wearing a belt helps?
BENCH PRESS (wide grip, speed reps)
20KG x 12
20 x 16
40 x 8
55 x 3 (10 sets)
INCLINE DB PRESS
20KG dbs x 12
25 x 7
25 x 7
Didnt feel comfortable doing these, it was so awkward when i finished the set, cos i couldnt drop the weight on the floor, as it would go through the ceiling. 25 was all i was willing to go up to.
LATERAL RAISES
7.5KG PLATES x 8
7.5 x 8
7.5 x 10
BTN PRESS (just for shits n giggles)
20KG x 20
Please with the PRs.
70KG x 1 (sorry about the quality)
72.5KG x 1 (sorry about the tongue :P)
FOOD
FAT 158g
CARBS 348g
PROTEIN 263g
Not eating as much as I would like atm. Money is a real issue. Once I get a job i’ll be bumping the calories up a lot more. Around 4500 - 5000 mark.
fuck it. just decided some short term goals:
MILITARY PRESS : 80KG (72.5)
BENCH PRESS : 120KG (105)
SQUAT : 150 (an easy 130)
DEADLIFT : 190 (160 x 3)
POWER CLEAN / HANG CLEAN : 90KG with proper form (90 x 3 with shit form)
By short term I mean 3 months… gotta aim for something right…?
7/01/11
FRONT SQUATS
20KG x 12
20 x 12
40 x 8
50 x 8
60 x 6
70 x 6
80 x 2
60 x 5
(back squat) 60KG x 8
Didnt push it on these. Gotta rugby game for the local club tomorrow. Nothing too exciting, but I want to be able to run. Couldve done more reps and sets.
WEIGHTED PLANK (plate on small of back)
10KG x 30 secs
20 x 35 secs
20 x 40 secs
20 x 42 secs
20 x 32 secs
SHADOW BOXING - 20 reps each arm
HOOK
UPPERCUT
JAB
3 SETS
Decided to to abs and cardio, purely cos I had to do something and I had nothing else to do. The boxing killed me.
FOOD
FAT 215g
CARBS 541g
PROTEIN 286g
Good day of eating today. Like I said earlier, got a game tomorrow so loaded up on the carbs
FUCKED. wasnt a important game, just helping a mate out by playing for my local club. I can barely walk. Im so unfit.
Got back tomorrow, but my lats are KILLING me. See how it goes. Got a job starting monday as well so can soon sign upto the gym.
09/01/11
SHOULDER PRESS
20KG x 12
20 x 12
40 x 8
50 x 6
60 x 6
60 x 5
60 x 3.5
60 x 3
BENCH PRESS (wide grip)
20KG x 12
20 x 12
40 x 5
40 x 5
60 x 6
60 x 6
70 x 6
80 x 6
90 x 2 (decided to stop there, just in case)
LATERAL RAISES (with plates, not dbs)
7.5KG x 12 (felt something give in my elbow…)
10 x 3 (had to stop cos of elbow)
WEIGHTED PRESS UPS
10KG x 16
20 x 9
20 x 9
Had to cut workout short cos was going out to eat. Got back 2 hours later and carried on.
BEHIND THE NECK PRESS
20KG x 8
30 x 8
40 x 8
40 x 8 ----> drop sets
30 x 6
20 x 8
CGBP (elbows flared)
20KG x 12
30 x 10
40 x 8
50 x 6
60 x 6
70 x 4
these didnt feel right at all, awkward on my elbows, wrists and shoulders.
INCLINE WEIGHTED PRESS UP (feet on bench)
20KG x 8
20 x 4 …(wrists gave up)
SHRUGS
70KG x 14
80 x 12
90 x 10
100 x 8
110 x 6
120 x 6 (PR)
130 x 4 (PR) ----> drop sets
80 x 12
40 x 25
FOOD
FAT 138g
CARBS 191g
PROTEIN 245g
A roast dinner, with all the trimmings and a desert of ice cream and a daime almond tart. I’d hazard a guess at atleast 4000 calories today.
I was having roughly 3700 a day when I wasnt home. Although Im having more now, my weight is going down, which is strange to me. Work is physical as well, so I think im gonna need at least 6k a day. Ill assess things tomorrow after work.
You take fish oil? Might help with the joints, as could taking a week to deload. If you believe in such things!
I dont mate! I thoguht about it a few months ago, but couldnt really afford it. I want to start taking the liquid stuff as opposed to the capsules. The two important things (dha or cla or something…) are there in abundance in the liquid form. 200mg in the capsule, and 2000-3000mg in liquid.
And dont say that del… word to me, you heathen! haha
10/01/11
First day back at work for months, and fuck me was it hard. My hands are bloody and torn to shreds. Came back and just crashed for 2 hours, woke up feeling like shit but had to train.
FRONT SQUATS
20KG x 12
20 x 12
40 x 5
40 x 5
60 x 5
70 x 5
80 x 4 (PR)
82.5 x 3 (PR) My right oblique didnt like these, so for the first time, i actually listened to my body
75 x 5
60 x 10 (the bar was rolling down my shoulders so had to rack)
SLDL
40KG x 10
50 x 8
60 x 8
70 x 6
My back started to take over so i stopped. I had work in the back of my mind during the session which was a pain
SINGLE LEG EXT.
20KG x 12
30 x 9
LUNGES (holding a plate in front)
10KG x 10
20 x 10
GOBLET SQUATS (with plate)
10KG x 10
20 x 14
Average session but i didnt know what i was expecting. Work is tough, up and down ladders, shovelling… etc.
I didnt wanna push it, cos I need to be in shape for work. Its out of order me not being able to work properly cos i pushed it too hard at the gym. Id get the boot!
Front squats are defo becoming a favourite for me, can really feel it in my quads, unlike back squats. It give my core a great workout as well.
FOOD
FAT 311g
CARBS 417g
PROTEIN 279g
Good day of eating, its roughly 5600 calories, so close to my target of 6000. Still got some planning to do.
11/01/11
BB ROW
40KG x 12
40 x 12
60 x 8
60 x 8
80 x 8
90 x 6
100 x 6
110 x 2 - shit
80 x 10
80 x 12
60 x 14
60 x 14
KROC ROWS
51KG x 3 - ridiculous
31 x 14
SHRUGS
60KG x 16
80 x 14
60 x 16
BICEP CURL
20KG X 10
20 x 10
30 x 8
30 x 7
HAMMER CURLS (1 sec hold at 90 degrees on eccentric)
10KG x 10
10 x 10
10 x 8
Worst workout of my life. I was fucked from work. Had no grip or energy. Plus my hands are so tender.
FOOD
FAT 222g
CARBS 361g
PROTEIN 375g
12/1/11
Was so tired from work yet again, I hope my body adapts soon.
BENCH PRESS (wide grip)
20KG x 12
20 x 12
40 x 6
40 x 6
50 x 6
60 x 6
70 x 6
80 x 6
90 x 3
100 x 0 (switched to normal grip as I had a spotter —>)
100 x 1 (switched back to wide grip, spotter had gone —>)
80 x 5
80 x 4
80 x 4 (1 minute rests)
60 x 12
60 x 8
60 x 6
WEIGHTED PRESS UPS (1 min rest)
20KG x 5
20 x 5
20 x 6
20 x 3
Didnt do shoulders as my arms were dead… came home from work, crashed, woke up and completely numb lol. Took me 2 hours to get out of bed and do a workout! Didnt plan on trying maximums, but workout felt good compared to the other days. Work isnt affecting bench as much as others.
FOOD
FAT 236g
CARBS 430g
PROTEIN 380g
I had todays workout all written out and it didnt send…
13/1/11
FRONT SQUATS
20KG x 8
20 x 8
40 x 8
50 x 6
60 x 6
70 x 5
80 x 4 (PR)
90 x 2 (PR)
95 x 1 (PR)
90 x 1
80 x 3
60 x 8
60 x 6
I know I couldve got a few more reps on the higher weights, but didnt have the confidence, incase i got pinned.
SLDL
40KG x 8
60 x 8
80 x 1 - my back wasnt having any of it
SINGLE LEG EXT.
20KG x 7
20 x 16
20 x 15
couldnt go up in weight on these as its a shit bench.
HAMSTRING CURL
20KG x 10
20 x 12
20 x 8
FOOD
FAT 414g
CARBS 359g
PROTEIN 402g
nearly at 7000 calories, just under.