Bigken1985 Posted September 11, 2015 Author Report Share Posted September 11, 2015 Fri 11/9/15Hit the bros gym after work ShouldersSeated Dumbell press10x1220x1025x1030x935x435x6Barbell upright rowBarx1040x1040x1040x10Lat raise seated 11x1011x10Seated bent rear lat raises11x15BTN Barbell PressBarx1040x1060x760x740x16 Heavy session tonight, lots of volume, reps up on most exercises, certainly making gains in the shoulder department, and it is transferring to my bench. SSB was sent from getstrength today too Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 13, 2015 Author Report Share Posted September 13, 2015 Backs looking pretty juicy. Not really concerned with bf composition really just trying to be a big natty brute! Probably need more rear delts, biceps and traps Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
ss4533 Posted September 13, 2015 Report Share Posted September 13, 2015 Awesome journal mate, Keep It up! Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 14, 2015 Author Report Share Posted September 14, 2015 Mon 14/9/15Comp squatsBarx860×580×5100×5120×5140×3 beltless150×3 beltless160×3 add belt100×12 beltlessRDLS (toes elevated)60x15 80×10100×10I'm back!Real solid session, pushed the heaviest weight since I hurt my knee, held up real good. Still learning the flat shoes and wider stance. Depth is probably there but higher than if I squat in heels. ( I tend to bottom out and go too deep in heels) tyreguy 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 15, 2015 Author Report Share Posted September 15, 2015 Tues 15/9/15 Chest Incline dumbell press 20×10 30×10 35×10 40×5 40×7 45×0 (couldn't get up) Bench press Bar×10 60×10 80×10 100×7 100×6 Flat dumbell press 45x5 40x5 Dumbell flies 25x8 11x30 Sickening chest session tonight. Trained at the bros place with the heavy dumbells. Pretty bodybuilding based session .inclines were pretty hard on my right shoulder. When I got to flat bench my stabilizers were smoked and was way weaker than normal. Awesome session. Will be sore tommorow! Skeletor 1 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 15, 2015 Report Share Posted September 15, 2015 Mon 14/9/15Comp squatsBarx860×580×5100×5120×5140×3 beltless150×3 beltless160×3 add belt100×12 beltlessRDLS (toes elevated)60x1580×10100×10I'm back!Real solid session, pushed the heaviest weight since I hurt my knee, held up real good. Still learning the flat shoes and wider stance. Depth is probably there but higher than if I squat in heels. ( I tend to bottom out and go too deep in heels)Good stuff bro, sounds like the knee all good eh? Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 16, 2015 Author Report Share Posted September 16, 2015 Good stuff bro, sounds like the knee all good eh?Yeah all good mate, taking a deload week really helped alot Bruce Al 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 16, 2015 Author Report Share Posted September 16, 2015 Weds 16/9/15BicepsSEATED INCLINE DUMBELL CURL12kgx3x12EZ BAR CURLS3 sets x21sMad as fk pump tonight, short sharp and effective. Only took 15-20 mins. Not really any need direct Tricep work, they get enough with all the pressing Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 17, 2015 Author Report Share Posted September 17, 2015 Thurs 17/9/15I'm 30 tommorow so thought I'd do some Yolo liftingDEADLIFT CONVENTIONAL 60×5100×5140×3180×1200×1ADD 48KG CHAINX0 (GOT TO JUST ABOVE KNEE AND MISSED, THIS WAS HEAVY!. PRETTY PISSED NOW)×1 NOSE TORK GROUND THE SHIT OUT OF THE LOCKOUT, NOSE BUSTED BLOOD EVERYWHERE. AFTER THE REP I WAS CUNVULSING LIKE MY BODY COULDN'T HANDLE IT. RIP CNS SSB SQUAT55×575x595x3x8LAT PULL DOWN3X10STRAIGHT ARM PULL DOWN3X15 Quote Link to comment Share on other sites More sharing options...
kanez Posted September 17, 2015 Report Share Posted September 17, 2015 Shit! That looks rough, has that ever happened to you before? Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 17, 2015 Author Report Share Posted September 17, 2015 Shit! That looks rough, has that ever happened to you before?Na, i have passed out. I think it was my back muscles contracting real hard, dont think it was like a seisure as i was still consious Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 18, 2015 Author Report Share Posted September 18, 2015 18-9-15 Birthday today, had day off work Easy session, still hungover from that lift last nightseated lateral raise 6kg 3x20BTN seated barbell press 30kg 3x20Rope upright rows 3x15 Upright rows tweaked my neck ever so slightly Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 21, 2015 Author Report Share Posted September 21, 2015 Mon 21/9/15Safety bar squatsBarx12 55×375×395×3115×3135×5 sets x3SSB good mornings 60kg 3x6 Leg extensions 3x20 Had my 30th on sat night. Got on the Piss and hit town with my brothers. Must have fallen over or some shit as left back and hip feel all bruised can't remember shit though.Saftey bar is awesome. Going to help my gains heaps. Can feel my hammies and glutes heaps. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted September 21, 2015 Report Share Posted September 21, 2015 3rd rep looked easier than the first 2. Hadn't even thought to do good mornings with ssb either. Have to give that a try. Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 21, 2015 Author Report Share Posted September 21, 2015 3rd rep looked easier than the first 2. Hadn't even thought to do good mornings with ssb either. Have to give that a try.I only went pretty light as i had not done them before but felt way better than a straight bar Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 22, 2015 Author Report Share Posted September 22, 2015 Tues 22/9/15Bench touch n gobarx1540x560x380x3100x2120x1130x1135x0Fat Bar BenchAbout 60-70kg5x10 NotesDont know why went for heavy benches tonight, got greedy i guess, and my body is beat up from the deads on thursday and the big weekend. The 130 was ok but just felt alot harder than it should have, 135 just got pinned. Need to possibly start running my main lifts in more of a structured program as atm i just end up getting my cns burnt out when i try and do my own thing Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 22, 2015 Report Share Posted September 22, 2015 Tues 22/9/15Bench touch n gobarx1540x560x380x3100x2120x1130x1135x0Fat Bar BenchAbout 60-70kg5x10 NotesDont know why went for heavy benches tonight, got greedy i guess, and my body is beat up from the deads on thursday and the big weekend. The 130 was ok but just felt alot harder than it should have, 135 just got pinned. Need to possibly start running my main lifts in more of a structured program as atm i just end up getting my cns burnt out when i try and do my own thing yeah bro i used to always get greedy and fail heavy single attempts lol, some structure/programming is good Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 24, 2015 Author Report Share Posted September 24, 2015 Thurs 24/9/15SUMO DEADS BELTLESS STRAPLESS60x5100×5140×3180×7sets×3Felt a bit harder than I wanted tonight, knee is a bit tight after these, trying to squeeze the glutes at the top even though my form is assLAT PULL DOWNSX12 reps x few setsFACE PULLSx few setsONE ARM BARBELL ROWS60x540x12This was a experimental exercise, weird as shit but cool Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 25, 2015 Author Report Share Posted September 25, 2015 25-9-15 FRIShoulders and chestTrained at the bros place tonightSeated Z barbell pressBarx1230x1240x1040x1040x1040x10First time doing these, major pump in upper back and lats, great exerciseBench Pressbarx1060x1080x10100x8120x2.54 count paused Bench100x4Bodyweight Dips4-5 sets alternating wide and narrow gripSteep incline Dumbell Press15x1030x930x9Solid session tonight, enjoyed the Z press, wasnt going to try 120 but thought f*ck it, shoulders were already fatigued as shit. Time for the weekend to recover Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 28, 2015 Author Report Share Posted September 28, 2015 Mon 28/9/15Road to 93sSpin sessionBought a second spin bike from no1 yesterday, so me and the missus can do spin together with the smart TV. Just hit up you tube and find a class. 25Mins had me drenched and blowing like FK, used to do these years ago and they are great for a fat burn, but im not fit, no in anyway whatsoever. Got to squat later today too, so that will be fun Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 28, 2015 Author Report Share Posted September 28, 2015 Today's diet. Just post this as a example of what I'm trying to eat atmBreakfast4egg whites2 whole eggsHalf cup oatsMid morning Scoop whey +whole milkLunch120g cooked chooksCup cooked riceSalsaAvo smokoScoop whey half cup oats tsp peanut butter Dinner150 cooked beefCup cooked riceStir fry veges with oyster saucePost workoutRice crackers and small tin flavored tuna200 carbs190 protien80g fats.About 2600 cals Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 28, 2015 Author Report Share Posted September 28, 2015 Mon 29/9/15COMP SQUATS LOW BARneck was a little tight going in tonightBar×660×580×5100×5120×4140×3Add belt150×5160×4 Pretty happy here was a rep more than last time I tried 160, and had 5 in the tank just wanted to keep the reps clean as was starting to twist slightly which I want to stop doingFRONT SQUAT HARNESS 100 X3 5 repsREAR FOOT ELEVATED SQUATS20kg plate 3x8Was loosing balance on these, need to do more, really struggled Skeletor 1 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted September 29, 2015 Author Report Share Posted September 29, 2015 Tues 29/9/15BENCHBar×1040×660×1080×10100×10110×6PAUSE REPS120×1120×1120×1120×1INCLINE BARBELL60×1080×6100×2 (UGLY)DB FLIES INCLINE20KG 3×10Bench was tough tonight, the 10 reps at 100 was Pretty slow. So just hit some paused singles, the we're tough but they went. Will be interesting once I drop the reps down and shoot for pure strength. Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted October 1, 2015 Author Report Share Posted October 1, 2015 1/10/15WEDSAM CARDIO spin session 25 minsAlso weighe'd in last night, down 1.8kg in a week to 96.2kg. So the weight us coming off pretty easy. Aesthetic as f*ck in no time. Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted October 1, 2015 Author Report Share Posted October 1, 2015 Thurs 1-10-152 inch block pulls60x7100x5140x4add straps180x2add belt200x6200x6 (i think, lost count)180x7200x5Lat Pulldowns3x8 Done, lots of deadlift volume, completely buggered after the pulls, pretty happy with them, had to push hard for the last reps on each set Skeletor 1 Quote Link to comment Share on other sites More sharing options...
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