GyzzBrah Posted November 26, 2015 Report Share Posted November 26, 2015 Havent posted in ages. Because we are all about honesty here, its because I havent been lifting. Pathetic time management at my path, leaving exam study to the night before and spending the rest of the time doing f*ck all. It is what it is, and Im not gonna make any excuses for it. But that is all over now and I have lots of time, not that I didnt have any before. Gonna set myself some goals, and hold myself accountable for them. Im also going to listen to what others have been telling me and take advice on board. Get back to 85kg's Turn up to every gym session that I need to do for the week Keep track of the foods I am eating and hit macros (I will post diet here most of the time) Complete an entire training cycle in full Current weight = 79Kg's Wookie Method, Cycle 2 Week 1 W1 D1 Overhead Press 47.5 Kg's for 2 x 8 Front Squat 40; 2 x 5 60; 3 x 3 Had to wait long time for bench, did 2 sets of pullups / ez bar curls Close Grip Bench 60; 3 x 10 Behind Neck Press with just the bar, superset with lateral raises 3 x 10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 26, 2015 Report Share Posted November 26, 2015 good shit, will follow. dont f*ck it up Georg 1 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted November 27, 2015 Author Report Share Posted November 27, 2015 W1 D2 deadlifting 130 for 5 singles was all i could manage today. but its mostly just the feel / rythym of it that is gone, so should be around 150 again in like 2 sessions 2 sets of 100kg of sumo deadlift 2 sets lat pulldown 2 sets of seated row. Will probably make seperate thread for diet Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted November 29, 2015 Author Report Share Posted November 29, 2015 w1 d3 Bench Press 60 x 10 80 x 1 Max Single 70 x 8 RPE 10 70 x 6 RPE 10 Lat Pulldowns for 3 x 8 Dumbell Bench 3 x 8 Tricep Pushdowns 3 x 12 Noticed stabbie pain in right elbow when doing pushdowns happened on shoulder day as well. Pressing movements seem unaffected by this fortunatley. Weighing 80.2 Today from 79 few days ago. Eating 2800 calories daily 180g Protein and rest carbs and moderate fat. Will post diet after dinner. Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 29, 2015 Report Share Posted November 29, 2015 4 hours ago, GyzzBrah said: w1 d3 Bench Press 60 x 10 80 x 1 Max Single 70 x 8 RPE 10 70 x 6 RPE 10 Lat Pulldowns for 3 x 8 Dumbell Bench 3 x 8 Tricep Pushdowns 3 x 12 Noticed stabbie pain in right elbow when doing pushdowns happened on shoulder day as well. Pressing movements seem unaffected by this fortunatley. Weighing 80.2 Today from 79 few days ago. Eating 2800 calories daily 180g Protein and rest carbs and moderate fat. Will post diet after dinner. What was diet? Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 1, 2015 Author Report Share Posted December 1, 2015 w1 d4 (yesterday) Did Squats 80 for 2 x 8 RPE 10 Leg Press 3pps 4 x 10 Leg Extension 3 x 12 Lat Pulldowns 3 x 8 What even is lost gains... Realtalk 1 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 5, 2015 Author Report Share Posted December 5, 2015 w2 d1 - Right Elbow fine and dandy again no problem Shoulders Overhead Press 50 x 1 Rpe 8.5 probably 45; 3 x 5 Close grip press 60 x 8 60 x 6, 6 Lat Pulldowns 75 for 2 x 8 Compare this to the 50kg I struggled with last week, good sign!! Behind Neck Press 30kg; 3 x 8 PR Also hungry as f*ck and have desire to eat meat, so good sign as well. Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 6, 2015 Author Report Share Posted December 6, 2015 w2 d2 Deadlifts 100kg for 4 sets of 3 speed reps 130kg for 2 x 5 rpe 10 compare this to last month when this was warmup weight. But its better than last week so good. Sumo deadlift 100kg for 8 90kg x 8 Lat Pulldowns 75 x 8 65 for 2 x 8 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 8, 2015 Author Report Share Posted December 8, 2015 w2d3 Fucking horrible incident in gym today. The 20's were all being used so warmed up with the bar then put on the 25's then put on 10's. Was supposed to be an easy 80 x 1, but benched 90 by accident and was so embarassing. At first I was like no fucking way I could fail 80, that would mean I was regressing in my training, then realised the mistake and was like lol. On the good side I know what trying to bench 90 feels like, so now I can keep that in mind when Im training and that can be my new goal for next few weeks. Just did dumbel bench lat pulldowns etc 3 x 12 each. Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 12, 2015 Author Report Share Posted December 12, 2015 w3 D1 Speed OHP 60 x 0 50 x 1 40 for 8 x 3 very fast Did little lat pulldowns, 2 x 8 Close grip bench 60 x 8 75 x 5 75 x 5 Behind Neck Press 30 x 8 35 x 8 30 x 8 Lateral raises 3 x 12 Had a bit of extra time so did dumbell shoulder press 1 x 12 (24kg), then preacher curls etc for 4 x 8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 12, 2015 Report Share Posted December 12, 2015 6 hours ago, GyzzBrah said: w3 D1 Speed OHP 60 x 0 50 x 1 40 for 8 x 3 very fast Did little lat pulldowns, 2 x 8 Close grip bench 60 x 8 75 x 5 75 x 5 Behind Neck Press 30 x 8 35 x 8 30 x 8 Lateral raises 3 x 12 Had a bit of extra time so did dumbell shoulder press 1 x 12 (24kg), then preacher curls etc for 4 x 8 What do you mean "etc" after preacher curls when you specified reps and sets ? Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 12, 2015 Author Report Share Posted December 12, 2015 13 hours ago, maccaz said: What do you mean "etc" after preacher curls when you specified reps and sets ? Im pretty sure it was just preacher curls that I did. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 14, 2015 Author Report Share Posted December 14, 2015 w3 d2 Making good progress again. Good Session. Deadlifts (Speed) 100kg for 5 x 3 150 x 1 150 x 1 150 x 1 Got grindy at this stage 130 x 1 130 x 1 Sumo Deadlift 100 for 3 x 8 Lat Pulldowns 75 kg for 3 x 8 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 16, 2015 Author Report Share Posted December 16, 2015 w3 d3 Bench (speed) 80 x 1 70 for 4 x 3 60 for 4 x 3 Lat Pulldowns 77 x 8 77 x 6 (forearm strain from deadlifts) 67 x 6 (forearm strain from deadlifts) Chest press 3 x 8 (will do dumbells again when forearm gets better) Tricep pushdowns 3 x 15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 16, 2015 Report Share Posted December 16, 2015 1 hour ago, GyzzBrah said: w3 d3 Bench (speed) 80 x 1 70 for 4 x 3 60 for 4 x 3 Lat Pulldowns 77 x 8 77 x 6 (forearm strain from deadlifts) 67 x 6 (forearm strain from deadlifts) Chest press 3 x 8 (will do dumbells again when forearm gets better) Tricep pushdowns 3 x 15 how do you think you strained forearm? i would say use straps if you need to bro if you are gripping a slippery bar too hard or doing something weird. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 16, 2015 Author Report Share Posted December 16, 2015 12 minutes ago, maccaz said: how do you think you strained forearm? i would say use straps if you need to bro if you are gripping a slippery bar too hard or doing something weird. Well if you look at my lift numbers I was doing 150 deadlift a while back then lost a bit of strength then got back to doing 150 again so probably just tension or something like that. Will be all good in couple days I reckon. Nothing too serious. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 17, 2015 Author Report Share Posted December 17, 2015 Pretty sure week 3 was speed squats but looked at the PDF file apparently not Squats doing these for ages felt really good to do a solid albeit weak leg workout 100 x 1 (could do these for reps ago) 80; 3 x 5. light weight but good depth and form felt good Leg Press 3.5pps for 3 x 12 Leg extension 3 x 12 Seated Row 3 x 15 67kg maccaz 1 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 21, 2015 Author Report Share Posted December 21, 2015 yoo pretty decent deadlift session today. Wookie has me carry on with these through max out week then deload, so the idea is I max out deadlifts at week 1 of every training cycle, when I feel fresh and recovered, since deadlifts are generally more dependent on mood / fatigue. w4 d2 Deadlifts 150 x 3 130 x 3, 3, 3 100 for 4 x 3 Seated Rows 75 for 3 x 10 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 30, 2015 Author Report Share Posted December 30, 2015 Round 2 w1 d1 Overhead Press 47.5 Kg's for 2 x 8 Close grip press 65; 3 x 10 Behind neck press 30 3 x 8 Lateral raises 3 x 12 Quote Link to comment Share on other sites More sharing options...
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