Bench Press
40x15
40x15
60x10
60x10
100x5
115x2
130x4 - getting easier
Incline DB Press
30s x 5
40s x 5
50s x 6 - 7th was assisted
55s x 2 - worth a try
DB Floor Press
40s x 6
50s x 5
DB Flies - slight incline
23s x 10
28s x 11
32s x 8
Skull Crushers
30x10
40x10
45x9
Tricep Rope Extensions - drop sets
40x22
35x6
30x5
25x5
20x5
15x6
10x25+20+15+15+15+10
Meal 1: 3 scoops whey shake
Meal 2: 5 chicken kebabs + 300g steak
Meal 3: 3 scoops whey shake
Gym: 2 scoops waxy maize
Meal 4: 350g steak + 2 whole eggs
Meal 5: 200g steak + 2 whole eggs
Seated Incline Curls
20s x 15
20s x 10
18s x 13
18s x 8
DB Preacher Curls
RA 15x15 - LA 15x17
RA 15x12 - LA 15x15
Standing Cable Curls - from bottom attachment
RA 12.5 x 15 - LA 12.5 x 15
RA 12.5 x 8 - LA 12.5 x 10
Meal 1: 300g steak + pasta
Meal 2: 3 scoops whey shake
Meal 3: 2kg pasta
Meal 4: 2kg pasta
Leg Extensions
30x10
30x10
40x10
50x10
75x8
85x8
95x8
125x8
Leg Press
120x8
200x8
260x8
340x8
Back Squats
60x5
100x5
140x2 - pants ripped, had to repant myself.
140x10
Meal 1: 300g steak
Meal 2: pasta
Meal 3: 2 scoops whey shake
Gym: 2 scoops waxy maize
Meal 4: 1 whole chicken
Meal 5: 1 whole chicken
Meal 6: 2 peanut-butter sandwiches
Meal 7: cheese sandwich
Todays leg session completely fucked me up. Loved it! Went high carbs last night and today just because I felt like I needed it. Back to low carbs from tomorrow and some added cardio coming on soon.
Old School T Bar Rows
2 plates x 8
3 plates x 8
4 plates x 8
5 plates x 8 - handle kept slipping out
Hammer Grip Lat Pulldown
45x10
60x10
75x10
90x10
DB Kroc Rows
40s x 5
50s x 5
65s x 10
Seated Cable Rows
50x10
65x10
75x10
Incline Curls
20s x 10
20s x 8
18s x 8
15s x 10, 5, 5, 2
DB Preacher Curls
RA 12x15 - LA 12x15
RA 12x15 - LA 12x15
Seated Machine Curls
-just a few pump sets
DB Shoulder Press
25s x 5
30s x 5
35s x 5
45s x 8
45s x 7 - 7th assisted
Bench Press
60x6
100x5
120x7 - had a bit of help locking out the 7th rep
SHIPs
Bar/20 x 10
60 x 5
100 x 3 - drop sets
-80 x 5
-60 x 5
-40 x 5
-20 x 10 maybe more
DB Floor Press
35s x 15
35s x 10
Skull Crushers
30 x 10
40 x 8
Lateral Raise
14s x 15
14s x 8
10s x 10,6
Tricep Rope Extension - drop sets
45 x 20
40 x 8
35 x 8
30 x 5
25 x 5
20 x 5
15 x 8
10 x 30
Tomorrow = REST!! I also stock up on whey and possibly some dextrose to replace the waxy maize I’ve been sipping on during workouts. I’ve been holding this weight for long enough now I think and so come Friday, I enter part 3 of this diet. I will introduce morning and PWO cardio and possibly shorten my workouts a bit, or the rest periods at least. I will try keep the day before and the day of legs cardio free. As for Fridays when I deadlift, I will simply cut the morning cardio and stick with just the post workout cardio.
I hoped to wake up this morning feeling healthy and fresh, but instead I woke up… sick.
I’ve got my eyes set on a few goals for the rest of this week. Tomorrow, depending on how I feel, I’m going to push (or should I say pull) for a 220x5+ dead. I’m almost 100% sure I’ll get it. I wont waste any energy repping 180 this time. Now the day after that I do chest and tris.
This time I’m going straight into incline db press followed by flat. I’ve pressed the 55s for 4 reps on incline before about 4 weeks back or something like that, I cant remember. This time I’m shooting for 6+ reps. I’ve been hitting PRs for my db shoulder press so I’m pretty sure I’ll PR this quite easily. I’m quite keen to see where I am on flat db press nowadays so I might try that out fresh next week sometime. I will definitely be able to press the 60s on that.
Heres some motivation!
I was feeling very tender from my left lat down past my abs to my groin today, so things were quite uncomfortable in gym today.
Deadlifts
60 x 10
60 x 10
100 x 5
100 x 5
140 x 2
180 x 2
220 x 4 - a couple of things went wrong here. 1) the tenderness wasn’t helping. 2) my grip gave out and just as it did my left strap came loose. 3) the song I was listening to came to an extremely slow breakdown just as I pulled. A bit of an anti-climax there haha. But a PR none the less.
BB Rows
60 x 8
100 x 8
120 x 5 - I’ll strap up for these next time.
Hammer Grip Lat Pulldown
40 x 10
60 x 10
90 x 13
DB Kroc Rows
55s x 10
65s x 10
Seated Chest Supported Machine Rows - drop sets
90x22
-80x8
-70x6
-60x5
-50x5
-35x5
-20x25
I was meant to do 20 minutes of cardio after this but my cardio partner never showed up and I just hate doing it on my own.
Warmups n stuff…
Incline DB Press
23s x 5
32s x 5
40s x 5
55s x 6 - 6th rep assisted
Bench Press
60 x 8
100 x 5
120 x 6
DB Floor Press
30s x 5
40s x 14
40s x 12
Bench Press… again lol. Was just in the mood…
60 x 5
100 x 10
110 x 5 - drop sets
-100 x 3
-60 x 8
Tricep Rope Extensions - drop sets
45x22
-35x10
-25x8
-15x25
I’m both mentally and physically smoked right now. Every inch of me hurts! So I’ve decided to just cruise through this next week. I’ll cut the volume back some, probably just stick to machines and stay around my 15-20RM. Gotta give these muscles and tendons a break. Hopefully the week after that I will set some SERIOUS PRs!
DELOAD
BB Rows
Bar/20 x 15
Bar/20 x 15
Bar/20 x 10
40 x 10
40 x 10
60 x 8
80 x 5
Old School T Bar Rows
2plates x 8
3plates x 8
4plates x 5
Hammer Grip Lat Pulldown
40 x 10
65 x 10
90 x 5
DB Rows
35s x 10
50s x 5
Seated Chest Supported Machine Rows
90 x 10
90 x 10
Incline Curls
14s x 10
14s x 10
20 minutes cardio
DELOAD
Bench Press
Bar/20 x 20
Bar/20 x 20
40 x 15
40 x 15
60 x 5
60 x 5
80 x 25, 3, 2 - 30 total
Machine Shoulder Press
-have no idea what I did here
DB Floor Press AKA Picnic Press
30s x 25
SHIPs
bar/20 x 20
40 x 15
60 x 23
Skull Crushers
35 x 10
35 x 10
Rope Extensions
-have no idea what I did here
Machine Shrugs
stack(125?) x 15
stack x 15
stack x 15
Seated Calf Raise
1plate x 10
1plate x 10
2plates x 10
3plates x 10
3plates x 10
Standing Calf Raise
125x10
125x10
125x10
Donkey Calf Raise
-cant remember
Hanging Knee Raises
15 - 5 with a very slow negative, 10 straight reps
15 - 5 with a very slow negative, 10 straight reps
15 - 5 with a very slow negative, 10 straight reps
Accentuated Crunches on the Bench
20 x 10
20 x 10
20 x 10
Ok so the week is nearly over and I’m already feeling a lot better. No more aching tendons so I’ll just deload for these last 2 sessions (I’ll skip Sundays biceps) and drop right back into the shit on Monday.
Goals for the coming week:
Bench - 130x5+
Dead - 220x5+
DB Shoulder Press - 45s x 10 >> this is actually what I’m looking forward to the most coz if I get it then I can move up to the 50s yo!
Goals for the end of the next 6 weeks:
Bench - 140x2
Dead - 250x1
DB Shoulder Press - 50s x 8
Squat - 200x1+ >> hope I can get back 200x4 again…
DELOAD
Bench Press
Bar/20 x 20
Bar/20 x 20
40 x 15
40 x 10
60 x 5
60 x 5
80 x 10
80 x 10
That was pretty much it haha…
So this was my last deload day. Back to intense training on Monday.
Back to tearing shit up in the house of iron this week! PRs out my ass all over the god damn place!
Leg Extensions
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10
70 x 6
100 x 6
125 x 12
Leg Press
160 x 8
240 x 8
360 x 7
Back Squats
60 x 5
100 x 5
140 x 3
160 x 10 - BOOM!! Fuckin beautiful! ATG, tight form, was like art!!
Seated Calf Raise
2p x 10 - slow, long contractions
3p x 10 - " "
4p x 15 - 10 slow, long contractions, 5 fast.
4p x 10 - 5 slow, long contractions, 5 fast.
Was trying my best not to paint the sidewalk with my lunch the my to my car! The drive home was even worse…
Warm ups 'n stuff…
BB Rows
Bar/20 x 10
60 x 8
80 x 6
100 x 5
120 x 11
Hammer Grip Lat Pulldown
65 x 10
85 x 5
100 x 10
DB Kroc Rows
RA 50 x 5 - LA 50 x 5
RA 65 x 15 - LA 65 x 17
Seated Chest Supported Machine Rows - drop sets
100x15
-90x5
-80x5
-70x5
-50x8
-30x10
-20x30
Seated DB Curls - incline seat was taken
20s x 7
16s x 15
16s x 10
DB Preacher Curls
15s x 15
15s x 12
Cable Curls - pump sets
Feeling good!
Warm ups n stuff…
DB Shoulder Press
30s x 5
35s x 5
45s x 9 - 9th assisted - argh! I will have 10 soon!
Bench Press
60 x 5
80 x 3
100 x 3
120 x 7
SHIPs - strip sets
Bar/20 x 10
60 x 5
100 x 3
-80 x 5
-60 x 5
-40 x 8
-20 x 10
DB Floor Press
30s x 5
40s x 5
45s x 7
DB Lateral Raise
14s x 12
14s x 8
Skull Crushers
30 x 10
40 x 7
Tricep Rope Extension - drop sets
55 x 10
-50 x 5
-45 x 5
-40 x 5
-35 x 5
-30 x 5
-25 x 8
-20 x 5
-15 x 25, 25, 25, 25
50 x 5
-45 x 3
-35 x 5
-30 x 5
-20 x 8
-15 x 25, 25, 25, 25
DB Shrugs
50s x 5
65s x 15
65s x 10
Rest day!! Ahhh feels so good…
Current morning weight - 119.1/262 - up 3kgs
I’m gonna be changing a few things in my training. Two days a week I will cycle for about 40 minutes and I am also going to try get some friends to have a “field day” with me every Wednesday. Just play some soccer, do some sprints, basically just a fun way to burn some cals.
I’ve also noticed my arm measurements have been stuck on 18" since I hit it so I will be changing up my Bi and Tri work a bit.
Huge supersets for bis (its pretty much the only things thats put size on my bis in the past) and I’m throwing CGB and dips back into my tri workouts. I’ve actually added more carbs into my diet. Not much at all though, just a cup of musli, 2 naartjies and a banana lol added in with my morning whey shake with a scoop of peanut butter. Its not much but I can feel the difference. On Mondays and Fridays I have two of these shakes.
Ok so tomorrow is back and bis again. DEADLIFTS!!! I can’t wait! I don’t know, something inside tells me I’m going to pull 220/484 for 6 reps. Lets hope I feel this good tomorrow. NOT looking forward to bicep supersets though haha.
wednesdays and saturdays are my off days playa, would dig to have a field day 
and could cycle with u on either day son!
Well I plan to cycle with my old man around the estate, but yea you can definitely join in on the field day!
