justhell Posted March 24, 2011 Author Report Share Posted March 24, 2011 24th Marchweight tonight 88.2kg im happy with that,but really wana see 90+kg by the end of cycle,i might stretch it out to 12 weeks :nod: week 7 now nearly week 8.Trained Legs tonight,im feeling stronger now in leg department.(but not as much as id like to be.)Leg extensions130lb x 12 reps170lb x 10 reps210lb x 8 repssquats60kg x 12 reps100kg x 10 reps130kg x 8 reps (first time doin this weight) dont flame me for not doing heavy squats,im am working on it,i have had injured knees,but they are feelin ok now. leg press 240kg x 12 reps280 x 10 reps320 x 8 repslunges2 16kg db lunged 20 steps x 3 sets.hard workleg curls90lb x 12 reps110lb x 10 reps130lb x 8 repsi still have some sort of injury behind 1 knee.(painful as)standing calf raisers nice and slow (concentrated as)280kg x 12 reps320kg x 10 reps360 x 8 reps360 x 14 repssb dead bugs3 sets of 20 reps 8) Quote Link to comment Share on other sites More sharing options...
justhell Posted March 26, 2011 Author Report Share Posted March 26, 2011 26th Marchweight thismorning 87.7kg ,eats been slacking a wee bit,all good il get back up again. trained Back Today,it went ok and i sweated hard,a bit uncomfortable in my shorts(too tight :oops: )my glutes must have grown,next day after legs(yesterday,it hurt to sit down and stand up.love that feelin.) Dead lifts60kg x 12 reps100kg x 10 reps120kg x 8 repsChin ups10 reps x 3 setsseated rows100lb x 12 reps130lb x 10 reps170lb x 8 repsbent over rows60kg x 12 reps60kg x 10 reps60kg x 8 repsLat pull down machine77kg? x 12 reps84.5 x 10 reps91kg x 8 repssb sit ups40 reps30 reps30 reps 8) Quote Link to comment Share on other sites More sharing options...
Optimass Posted March 26, 2011 Report Share Posted March 26, 2011 Incline db press32kg x 12 reps36kg x 10 reps41kg i think(cant remember) x 8 repsDef have 50kg on the flat. (2-4 reps may be which is a good working set in my book - "Powerbuiding 101" :grin: )Get back on the eats fast mate - I'd throw a high cal meal in on days you do your bigger groups. i.e Ronnie Coleman ate burgers and fies off season - no shame in using them once or twice a week. 1 x Macattack (2 macs + fries + diet lemonade) and 2 cheese burgers is a great strength meal. :nod: Quote Link to comment Share on other sites More sharing options...
justhell Posted March 26, 2011 Author Report Share Posted March 26, 2011 Incline db press32kg x 12 reps36kg x 10 reps41kg i think(cant remember) x 8 repsDef have 50kg on the flat. (2-4 reps may be which is a good working set in my book - "Powerbuiding 101" :grin: )Get back on the eats fast mate - I'd throw a high cal meal in on days you do your bigger groups. i.e Ronnie Coleman ate burgers and fies off season - no shame in using them once or twice a week. 1 x Macattack (2 macs + fries + diet lemonade) and 2 cheese burgers is a great strength meal. :nod:hey Opti,yeep im hearing ya man,im sure i can (know i can) go heavier on incline db, so i will go heavier next chest day :grin: im bloody hopeless on weekends when it comes to eating,i let myself down,too busy doing jobs around the house and trying to keep mumma bear off my case. :pfft: .i made pancakes for breaky today,now im having oats & youghurt,mass shake,superpump250 then im off to the gym.Cheers for advice mate,i do take it on board. :nod: Quote Link to comment Share on other sites More sharing options...
justhell Posted March 27, 2011 Author Report Share Posted March 27, 2011 27th Marchweight today 88.7kg Then 88.8kg when id finished sesh. :wink: thats cool it does go up & down,this coming week i hope to see 89kgs+ :nod: trained Shoulders today & it went very well.lateral raise(machine)57kg x 12 reps71kg x 10 reps84kg x 8 repsreverse machine press100lb x 12 reps125lb x 10 reps150lb x 8 repsDB Arnie press18kg x 12 reps20kg x 10 reps22kg x 8 repsfront raise SS reverse fly18kg x 12 reps per arm SS 12 reps on reversefly machine.(? weight)18kg x 10 reps per arm SS 10 reps on reverse fly machine + 1 big plate20kg x 8 reps per arm SS 8 reps on reverse fly machine + 1 big plateshrugs100kg x 20 reps140kg x 10 reps180kg x 8 repsiv just put 3.5kg boneless/skinless chicken in slow cooker,il add 2 packets of green currie for flavor and 700gms of green veges.thats my smokos taken care of for the week. =P~ 8) Quote Link to comment Share on other sites More sharing options...
justhell Posted March 29, 2011 Author Report Share Posted March 29, 2011 29th MarchWeight tonight 88.1kg dam i missed my prework out meal cause just too dam busy!had a really good feeling xtra strong workout tonight,we trained ARMS.went for some blood test last week and got results today in the post.i think they look pretty good. :nod: Testosterone >50.0 nmol/l 9-38Free testosterone 1784 pmol/l250-800sex hormone binding globulin 14 nmol/9-60free Androgen index 3571 >400so i dont think they gave me an accurate test reading,just more than 50.0that was taken start of 7th week into my current test/dbol cycle.since then iv upd my weekly dose from 500mg to 600mg.feelin good.wall curls16kg x 12 reps16kg x 10 reps18 kg x 8 reps (all each arm)spider curls10kg +bar x 12 reps (easy)20kg + bar x 10 reps25kg + bar x 8 repsdrag curlsjust bar x 12 reps10kg + bar x 10 reps10kg + bar x 8 repsmachine curlsnot sure of weight 12 reps 10 reps 8 reps @ (50kg last set)tri pushdown rope1 set @ 12 reps 3plates from bottom of stack1 set @ 12 reps 2plates from bottom of stack1 set @ 12 reps full stack (not sure of weight)hammerpress12 reps x 18 kg12 reps x 22kg12 reps x 28kgnext time wel put weight up lots (too easy)close bench press12 reps x 60kg10 reps x 80kg8 reps x 100kgparallel dips3 sets of 12 reps fast & easy.i found doing biceps 1st off,then triceps were bloody easy as,lovin it. :nod: Quote Link to comment Share on other sites More sharing options...
justhell Posted April 1, 2011 Author Report Share Posted April 1, 2011 1st Aprilweight tonight 88.6kg AARRR fcuking fustrating shit aaarrrr :banging: im eating heaps but not getting enough sleep,up till 12-1am every night!too busy to sleep!last 2 days have been rest days on my program,back into it tonight though,we trained chest & biceps,my bis were so pumped when leaving the gym i couldnt clip my helmet up,took like 5 goes but did manage to eventually get it.went up on most things tonight,tried doing bench press going from 100kg to 140kg,missing 120kg thinking id get more,but 40kg is a big increase at once so still managed 5 reps,PB compared to 4 last bench night,but next time il miss warm up 70kg and try 100,120 then 140 see how that goes.DB incline press30kg x 12 reps40kg x 10 reps44kg x 8 repsflat bench press70kg x 12 reps100kg x 10 reps140kg x 5 reps PBcable cross over27.5kg x 12 reps?kg x 10 reps36kg x 8 repsDB flat bench press36kg x 12 reps44kg x 10 reps48kg x 8 reps (nice)spider curls10kg + bar x 12 reps20kg +bar x 10 reps25 + bar x 8 repswall curls16kg each arm x 12 reps16kg per arm x 10 reps18kg per arm x 8 repsmachine curls36kg x 12 reps? x 10 reps50kg x 8 repswas an ok workout,glad iv put some weights up,just a little disappointed on my PB on bench,should have got 6-8. :evil: :protest: Quote Link to comment Share on other sites More sharing options...
soundsgood Posted April 1, 2011 Report Share Posted April 1, 2011 If you want to Pb on bench why are you doing it after Heavy incline presses? Just warmup up on the bench then hit your top set. I don't think 1 plate per side is too big of a jump. If you do do 120 before the 140 keep it to only like 5-6 reps. Save it all for the top set. By the way that's an impressive bench you have at your bodyweight! Keep up the good work, and hopefully your squats will catch up soon Quote Link to comment Share on other sites More sharing options...
justhell Posted April 1, 2011 Author Report Share Posted April 1, 2011 Hi there Soundsgood,thanks for the advice,yes next chest night il do flat bench first then db incline.i think i used a bit of strength up doing inclines heaver for a change,normally we do it lighter but do really good form.we have got legs today so yea il keep pushing,its just a pain with niggling injury's,but i have made some progress there.Cheers Soundsgood check out my next bench night in 6 days,i hope to get a new PB :nod: Quote Link to comment Share on other sites More sharing options...
justhell Posted April 2, 2011 Author Report Share Posted April 2, 2011 2nd Aprilweight mid morning 88.0kg have to expect that cause i didnt eat after last nights sesh,just a shake,monster low carb then i crashed.my badany way was a good workout today,didnt put weights up but it all felt good.iv been getting sharp pains in my quads tonight?weird,dont know whats up with that?on squats i go deep as,nearly touch my glutes on the ground,but 130kg not quite fully deep but more than last leg sesh & better control. Leg Extensions 130lb + 3 weights(didnt see them) X 12 reps150lb x 10 reps170lb x 8 repsSquats60kg x 12 reps100kg x 10 reps (nicely done)130kg x 8 repsLeg press200kg x 12 reps240kg x 10 reps280kg x 8 reps (should of went heavier-too easy)lunges 20 steps with 16kg db in hands x 3 sets (mean)leg curls90lb x 12 reps110lb x 10 reps130lb x 8 repsmy behind the knee injury is beginning to heal,but didnt want to aggravate it,so took it easy.about time,its been 4 months!calf raisers 280kg x 12 reps320kg x 10 reps360kg x 10 reps360kg x 10 reps (ouch)SB dead bugs20 reps x 3 setsfeeling a lot more solid in leg department,i will start increasing some things next leg sesh. 8) Quote Link to comment Share on other sites More sharing options...
justhell Posted April 3, 2011 Author Report Share Posted April 3, 2011 3rd Aprilrest day today from the gym,but iv been going hard splitting up heaps of wood,good sweat out. :grin: made 4kg of beef mince with veges & 2 cans of just add mince for flavor.hoping to put some weight on this week, when eating chicken it seems a bit harder to gain weight?got 10 bags at 500gms,il just add brown rice to each one. 8) Quote Link to comment Share on other sites More sharing options...
justhell Posted April 4, 2011 Author Report Share Posted April 4, 2011 4th AprilWEIGHT TONIGHT 89.5kg PB yee fcuken ha :jive: thats 10.1kg increase in 8 weeks,now im forcing food hard.start of week 9 today on bulking cycle.had a good sweat out tonight,i was drenched. :pfft: trained BACK tonight.deadlifts60kg x 12 reps100kg x 10 reps 140kg x 7 reps (first time doing this weight)seated row130lb x 12 reps150lb x 10 reps180lb x 8 repschin ups9 reps8 reps7 reps (dam they get hard)bent over row60kg x 12 reps60kg x 10 reps60kg x 10 repslatpulldownunsure of weight did 3 sets increase heapssb sit ups40 reps30 reps30 repsdid everything in 1 hour.YES 8) Quote Link to comment Share on other sites More sharing options...
Optimass Posted April 4, 2011 Report Share Posted April 4, 2011 4th AprilWEIGHT TONIGHT 89.5kg PB yee fcuken ha :jive: thats 10.1kg increase in 8 weeks,now im forcing food hard.start of week 9 today on bulking cycle. 8)So close ... still a few weeks to go - perhaps anothe 5 kg? :nod: Welldone any way - Deadlifts getting up there too now as the real b/weight comes on - next 4 weeks of gains should be keepers. Quote Link to comment Share on other sites More sharing options...
justhell Posted April 5, 2011 Author Report Share Posted April 5, 2011 4th AprilWEIGHT TONIGHT 89.5kg PB yee fcuken ha :jive: thats 10.1kg increase in 8 weeks,now im forcing food hard.start of week 9 today on bulking cycle. 8)So close ... still a few weeks to go - perhaps anothe 5 kg? :nod: Welldone any way - Deadlifts getting up there too now as the real b/weight comes on - next 4 weeks of gains should be keepers.thanks Optimass,it has been a bloody mission but all good though,i would be happy if i could put on another 5kg,ha ha i know me wife wouldnt. :pfft: im not looking forward to losing any weight or strength,post cycle. :cry: il just keep up eating and training as much as possible.off to the gym soon and il update my weight when im done. :pray: Quote Link to comment Share on other sites More sharing options...
justhell Posted April 5, 2011 Author Report Share Posted April 5, 2011 5th AprilWeight tonight 89.6kg new PB,we trained Shoulders & Triceps tonight,it went well,put weights up on some exersicers.reverse machine press112.5lb x 12 reps137.5lb x 10 reps165 lb x 8 repsLateral raise machine? x 12 reps? x 10 reps84.5kg x 8 repsDB Arnie press18kg x 12 reps20kg x 10 reps24kg x 8 repsFront raise SS reversefly18kg x 12 each arm SS ?kg x 12 reps18kg x 10 each arm SS +1 big plate x 10 reps20kg x 8 each arm SS + 1 more big plate x 8 repsShrugs100kg x 20 reps140kg x 10 reps180kg x 8 reps180kg x 8 repstri pushdown rope1 plate from bottom x 15 repsfull stack x 15 reps 150lb?-not surefull stack x 12 repshammer press DB24kg x 12 reps30kg x 10 reps40kg x 8 repsclose grip benchpress60kg x 12 reps80kg x 10 reps100kg x 8 repsstill have a pumped lower back after last nights dead lifts.mean have got the next 2 days for rest days from the gym,but il be back friday for a new PB on flat bench press.watch this space.ha ha :nod: Quote Link to comment Share on other sites More sharing options...
justhell Posted April 8, 2011 Author Report Share Posted April 8, 2011 8th Aprilweight tonight 90.0kg PB,ohhh yeeea :grin: last 2 nights iv been 90.0kg on my scales at home too.the gym scales are digital. 8) tonight we trained CHEST,had a really good sesh,in fact i dont know if i can better it next time,i went as hard as possible, when we started one of the PTs at the gym gave us a push on flat bench,it was great and im feeling it now ha ha. :pfft: Flat benchpress60kg x 12 reps100kg x 10 reps120kg x 6 reps, stopped so i saved some power for next weight.140kg x 7 reps pb,last half rep spotted. :wink: 143kg x 5 reps new pb,pt spotted & forced most reps.good c*nt incline db press30kg x 12 reps40kg x 9 reps42kg x 6 or 7? repscable cross over70lb or kg? x 12 reps80 x 10 reps90 x 8 repsFlat db benchpress40kg x 10 reps48kg x 7 reps52kg x 5 reps-not too good form but done arrrrhmean work out,it will be hard to better but il keep on trying. 8) TTFN Quote Link to comment Share on other sites More sharing options...
justhell Posted April 11, 2011 Author Report Share Posted April 11, 2011 first a catch up on yesterdays training (been busy as & haven't had a chance to do my journal).I missed Saturdays workout cause had a wedding to go to and we stayed a night in a motel,so i did saturdays on sunday,i only ate take aways for 2 days really apart from the awsome feed at the wedding.so i lost a little bit of weight,but all good iv gained it back now. :pfft: 10th Aprilweight sunday 89.6kgtrained legs and only had 1 hour to do it, before the gym closed,so i had protein shake,superpump and rushed to the gym.i was bloated as, which made things a bit harder to do.Leg extensions150lb x 12 reps170lb x 10 reps190lb x 8 repssquats60kg x 12 reps100kg x 10 reps130kg x 8 reps all deep squatsleg press240kg x 12 reps280 x 10 reps320 x 8 repslunges2 16kg db lunged 20 steps x 3 sets.leg curls90lb x 12 reps110lb x 10 reps130lb x 8 repsstanding calf raisers280kg x 12 reps360kg x 10 reps360kg x 10 reps360kg x 10 repssb dead bugs3 sets of 20 repsmon 11th Aprilweight tonight 90.3kg :nod: trained BACK tonight and it was primo.deadlifts60kg x 12 reps100kg x 10 reps140kg x 8 reps 8) seated rows150lb x 12 reps180lb x 10 reps210lb x 8 repschin ups3 sets of 8 repsbentover rows60kg x 12 reps60kg x 10 reps60kg x 8 reps pull overs machine77kg x 12 reps84.5kg x 10 reps90kg x 8 repslatpull down77kg x 12 reps84.5kg x 10 reps90kg x 8 repssb situps1 set of 40 reps1 set of 30 reps1 set of 40 reps :grin: last night i made a 4kg mince dish for my smokos at work for the week,got 11 bags at 500grms. Quote Link to comment Share on other sites More sharing options...
loveggs Posted April 11, 2011 Report Share Posted April 11, 2011 i gotta say your a master for croc pot stews!makin me hungry lookin at them :nod: Quote Link to comment Share on other sites More sharing options...
justhell Posted April 11, 2011 Author Report Share Posted April 11, 2011 i gotta say your a master for croc pot stews!makin me hungry lookin at them :nod:ha ha yea mate,they are easy as to do and it does help me put the weight on,i must admit though by the end of the week,they do get boring, but iv got to keep on eating.this ones nice,its mexican,a bit hott.good with rice. :wink: Quote Link to comment Share on other sites More sharing options...
justhell Posted April 12, 2011 Author Report Share Posted April 12, 2011 Tues 12th AprilWeight tonight 90.3kghad a good/average workout tonight,trained SHOULDERS.Lateral raise machine57kg?lb? x 12 reps77 x 10 reps91 x 8 repsReverse machine press112.5lb x 12 reps136.5 x 10 reps167.5 x 8 repsDB Arnie press18kg x 12 reps22kg x 10 reps24kg x 8 repsFront raise SS Reversefly18kg dbs x 12 reps per side SS ? weight RF x 12 reps18kg x 10 reps per side SS RF x 10 + 1 big plate20kg x 8 reps per side SS RF x 8 + 1 big plateShrugs100kg x 20 reps140kg x 10 reps180kg x 6 reps (slipped)180kg x 8 reps 8) over & out Quote Link to comment Share on other sites More sharing options...
Optimass Posted April 12, 2011 Report Share Posted April 12, 2011 no more good/average workouts JH > 9 weeks now? you are just in the sweet spot - the testosterone is surging through your body, you are the god of thunder every time you step in the gym - the earth heaves under the weight of your almighty power .... 95kg is in your sites. add more weight, make your last set of every exercise fail from 4-6 reps and leave nothing in the tank .... 95 is your destiny! :evil: Quote Link to comment Share on other sites More sharing options...
justhell Posted April 12, 2011 Author Report Share Posted April 12, 2011 :clap: FCUK YEEA,after watching that ripped up Freak(pumped up monster),i feel motivated as.i see what ya mean Opti :nod: ,yeep i will go harder.make the most of this cycle whats left of it.Cheers Optimass,all it takes is a bit of encouragement. Quote Link to comment Share on other sites More sharing options...
justhell Posted April 13, 2011 Author Report Share Posted April 13, 2011 you are the god of thunder every time you step in the gym - the earth heaves under the weight of your almighty power .... Quote Link to comment Share on other sites More sharing options...
justhell Posted April 14, 2011 Author Report Share Posted April 14, 2011 Thurs 14th Aprilweight tonight 90.2kg? i should be heavier i think,eating heaps & feeling overweight?il just keep on trying to gain for a couple more weeks,& then a couple more!trained Biceps & Triceps tonight,we went heavier on most things.Spider curls15kg+bar x 12 reps20kg+bar x 10 reps30kg +bar x 8 repsWall curls16kg x 12reps each arm18kg x 10reps each arm20kg x 8 reps each arm (hard)Drag curls25kg x 12 reps30kg x 10 reps35kg x 8 reps (hard)machine curls46kg x 12 reps50kg x 10 reps62.5 x 7 reps (hard)rope pulldowns140lb x 15 reps150lb x 15 reps (full stack)150lb x 15 repsHammerpress32kg x 12 reps36kg x 10 reps39kg x 12 repsclosegrip benchpress70kg x 12 reps90kg x 10 reps100kg x 8 repsParallel dips3 sets of 12 fast reps mean workout tonight & feeling pumped. 8) Quote Link to comment Share on other sites More sharing options...
WANABJAKD Posted April 14, 2011 Report Share Posted April 14, 2011 good stuff on getting 90kgs j! Quote Link to comment Share on other sites More sharing options...
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