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The journey to STRONG


Bigken1985

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Fri 11/9/15

Hit the bros gym after work 

Shoulders

Seated Dumbell press

10x12

20x10

25x10

30x9

35x4

35x6

Barbell upright row

Barx10

40x10

40x10

40x10

Lat raise seated

 11x10

11x10

Seated bent rear lat raises

11x15

BTN Barbell Press

Barx10

40x10

60x7

60x7

40x16

 

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

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Mon 14/9/15

Comp squats

Barx8

60×5

80×5

100×5

120×5

140×3 beltless

150×3 beltless

160×3 add belt

100×12 beltless

RDLS (toes elevated)

60x15

80×10

100×10

I'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)

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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!

 
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Mon 14/9/15

Comp squats

Barx8

60×5

80×5

100×5

120×5

140×3 beltless

150×3 beltless

160×3 add belt

100×12 beltless

RDLS (toes elevated)

60x15

80×10

100×10

I'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?

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Thurs 17/9/15

I'm 30 tommorow so thought I'd do some Yolo lifting

DEADLIFT CONVENTIONAL

60×5

100×5

140×3

180×1

200×1

ADD 48KG CHAIN

X0 (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 SQUAT

55×5

75x5

95x3x8

LAT PULL DOWN

3X10

STRAIGHT ARM PULL DOWN

3X15

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Mon 21/9/15

Safety bar squats

Barx12

55×3

75×3

95×3

115×3

135×5 sets x3

SSB 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.

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Tues 22/9/15

Bench touch n go

barx15

40x5

60x3

80x3

100x2

120x1

130x1

135x0

Fat Bar Bench

About 60-70kg

5x10

 

Notes

Dont 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

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Tues 22/9/15

Bench touch n go

barx15

40x5

60x3

80x3

100x2

120x1

130x1

135x0

Fat Bar Bench

About 60-70kg

5x10

 

Notes

Dont 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

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Thurs 24/9/15

SUMO DEADS BELTLESS STRAPLESS

60x5

100×5

140×3

180×7sets×3

Felt 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 ass

LAT PULL DOWNS

X12 reps x few sets

FACE PULLS

x few sets

ONE ARM BARBELL ROWS

60x5

40x12

This was a experimental exercise, weird as shit but cool

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25-9-15 FRI
Shoulders and chest
Trained at the bros place tonight
Seated Z barbell press
Barx12
30x12
40x10
40x10
40x10
40x10
First time doing these, major pump in upper back and lats, great exercise
Bench Press
barx10
60x10
80x10
100x8
120x2.5
4 count paused Bench
100x4
Bodyweight Dips
4-5 sets alternating wide and narrow grip
Steep incline Dumbell Press
15x10
30x9
30x9

Solid 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

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Mon 28/9/15

Road to 93s

Spin session

Bought 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

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Today's diet.

Just post this as a example of what I'm trying to eat atm

Breakfast

4egg whites

2 whole eggs

Half cup oats

Mid morning

Scoop whey +whole milk

Lunch

120g cooked chooks

Cup cooked rice

Salsa

Avo smoko

Scoop whey half cup oats tsp peanut butter

Dinner

150 cooked beef

Cup cooked rice

Stir fry veges with oyster sauce

Post workout

Rice crackers and small tin flavored tuna

200 carbs

190 protien

80g fats.

About 2600 cals

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Mon 29/9/15

COMP SQUATS LOW BAR

neck was a little tight going in tonight

Bar×6

60×5

80×5

100×5

120×4

140×3

Add belt

150×5

160×4

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 doing

FRONT SQUAT HARNESS

100 X3 5 reps

REAR FOOT ELEVATED SQUATS

20kg plate 3x8

Was loosing balance on these, need to do more, really struggled

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Tues 29/9/15

BENCH

Bar×10

40×6

60×10

80×10

100×10

110×6

PAUSE REPS

120×1

120×1

120×1

120×1

INCLINE BARBELL

60×10

80×6

100×2 (UGLY)

DB FLIES INCLINE

20KG 3×10

Bench 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.

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