Jump to content

Just keeping tabs


justhell

Recommended Posts

24th March

weight 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 extensions

130lb x 12 reps

170lb x 10 reps

210lb x 8 reps

squats

60kg x 12 reps

100kg x 10 reps

130kg 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. :D

leg press

240kg x 12 reps

280 x 10 reps

320 x 8 reps

lunges

2 16kg db lunged 20 steps x 3 sets.hard work

leg curls

90lb x 12 reps

110lb x 10 reps

130lb x 8 reps

i still have some sort of injury behind 1 knee.(painful as)

standing calf raisers

nice and slow (concentrated as)

280kg x 12 reps

320kg x 10 reps

360 x 8 reps

360 x 14 reps

sb dead bugs

3 sets of 20 reps

8)

Link to comment
Share on other sites

26th March

weight 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.) :lol:

Dead lifts

60kg x 12 reps

100kg x 10 reps

120kg x 8 reps

Chin ups

10 reps x 3 sets

seated rows

100lb x 12 reps

130lb x 10 reps

170lb x 8 reps

bent over rows

60kg x 12 reps

60kg x 10 reps

60kg x 8 reps

Lat pull down machine

77kg? x 12 reps

84.5 x 10 reps

91kg x 8 reps

sb sit ups

40 reps

30 reps

30 reps

8)

Link to comment
Share on other sites

Incline db press

32kg x 12 reps

36kg x 10 reps

41kg i think(cant remember) x 8 reps

Def 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:

Link to comment
Share on other sites

Incline db press

32kg x 12 reps

36kg x 10 reps

41kg i think(cant remember) x 8 reps

Def 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:

Link to comment
Share on other sites

27th March

weight 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 reps

71kg x 10 reps

84kg x 8 reps

reverse machine press

100lb x 12 reps

125lb x 10 reps

150lb x 8 reps

DB Arnie press

18kg x 12 reps

20kg x 10 reps

22kg x 8 reps

front raise SS reverse fly

18kg 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 plate

20kg x 8 reps per arm SS 8 reps on reverse fly machine + 1 big plate

shrugs

100kg x 20 reps

140kg x 10 reps

180kg x 8 reps

iv 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)

post-5580-14166821911353_thumb.jpg

Link to comment
Share on other sites

29th March

Weight 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 9-38

Free testosterone 1784 pmol/l250-800

sex hormone binding globulin 14 nmol/9-60

free Androgen index 3571 >400

so i dont think they gave me an accurate test reading,just more than 50.0

that 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 curls

16kg x 12 reps

16kg x 10 reps

18 kg x 8 reps (all each arm)

spider curls

10kg +bar x 12 reps (easy)

20kg + bar x 10 reps

25kg + bar x 8 reps

drag curls

just bar x 12 reps

10kg + bar x 10 reps

10kg + bar x 8 reps

machine curls

not sure of weight 12 reps 10 reps 8 reps @ (50kg last set)

tri pushdown rope

1 set @ 12 reps 3plates from bottom of stack

1 set @ 12 reps 2plates from bottom of stack

1 set @ 12 reps full stack (not sure of weight)

hammerpress

12 reps x 18 kg

12 reps x 22kg

12 reps x 28kg

next time wel put weight up lots (too easy)

close bench press

12 reps x 60kg

10 reps x 80kg

8 reps x 100kg

parallel dips

3 sets of 12 reps fast & easy.

i found doing biceps 1st off,then triceps were bloody easy as,lovin it.

:nod:

Link to comment
Share on other sites

1st April

weight 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 press

30kg x 12 reps

40kg x 10 reps

44kg x 8 reps

flat bench press

70kg x 12 reps

100kg x 10 reps

140kg x 5 reps PB

cable cross over

27.5kg x 12 reps

?kg x 10 reps

36kg x 8 reps

DB flat bench press

36kg x 12 reps

44kg x 10 reps

48kg x 8 reps (nice)

spider curls

10kg + bar x 12 reps

20kg +bar x 10 reps

25 + bar x 8 reps

wall curls

16kg each arm x 12 reps

16kg per arm x 10 reps

18kg per arm x 8 reps

machine curls

36kg x 12 reps

? x 10 reps

50kg x 8 reps

was 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:

Link to comment
Share on other sites

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 ;)

Link to comment
Share on other sites

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:

Link to comment
Share on other sites

2nd April

weight 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 bad

any 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. :D

Leg Extensions

130lb + 3 weights(didnt see them) X 12 reps

150lb x 10 reps

170lb x 8 reps

Squats

60kg x 12 reps

100kg x 10 reps (nicely done)

130kg x 8 reps

Leg press

200kg x 12 reps

240kg x 10 reps

280kg x 8 reps (should of went heavier-too easy)

lunges

20 steps with 16kg db in hands x 3 sets (mean)

leg curls

90lb x 12 reps

110lb x 10 reps

130lb x 8 reps

my 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 reps

320kg x 10 reps

360kg x 10 reps

360kg x 10 reps (ouch)

SB dead bugs

20 reps x 3 sets

feeling a lot more solid in leg department,i will start increasing some things next leg sesh.

8)

Link to comment
Share on other sites

3rd April

rest 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)

post-5580-14166821914991_thumb.jpg

Link to comment
Share on other sites

4th April

WEIGHT 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.

deadlifts

60kg x 12 reps

100kg x 10 reps

140kg x 7 reps (first time doing this weight)

seated row

130lb x 12 reps

150lb x 10 reps

180lb x 8 reps

chin ups

9 reps

8 reps

7 reps (dam they get hard)

bent over row

60kg x 12 reps

60kg x 10 reps

60kg x 10 reps

latpulldown

unsure of weight did 3 sets increase heaps

sb sit ups

40 reps

30 reps

30 reps

did everything in 1 hour.YES

8)

Link to comment
Share on other sites

4th April

WEIGHT 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.

Link to comment
Share on other sites

4th April

WEIGHT 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:

Link to comment
Share on other sites

5th April

Weight tonight 89.6kg new PB,

we trained Shoulders & Triceps tonight,it went well,put weights up on some exersicers.

reverse machine press

112.5lb x 12 reps

137.5lb x 10 reps

165 lb x 8 reps

Lateral raise machine

? x 12 reps

? x 10 reps

84.5kg x 8 reps

DB Arnie press

18kg x 12 reps

20kg x 10 reps

24kg x 8 reps

Front raise SS reversefly

18kg x 12 each arm SS ?kg x 12 reps

18kg x 10 each arm SS +1 big plate x 10 reps

20kg x 8 each arm SS + 1 more big plate x 8 reps

Shrugs

100kg x 20 reps

140kg x 10 reps

180kg x 8 reps

180kg x 8 reps

tri pushdown rope

1 plate from bottom x 15 reps

full stack x 15 reps 150lb?-not sure

full stack x 12 reps

hammer press DB

24kg x 12 reps

30kg x 10 reps

40kg x 8 reps

close grip benchpress

60kg x 12 reps

80kg x 10 reps

100kg x 8 reps

still have a pumped lower back after last nights dead lifts.mean :lol:

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:

Link to comment
Share on other sites

8th April

weight 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 benchpress

60kg x 12 reps

100kg x 10 reps

120kg 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 :D

incline db press

30kg x 12 reps

40kg x 9 reps

42kg x 6 or 7? reps

cable cross over

70lb or kg? x 12 reps

80 x 10 reps

90 x 8 reps

Flat db benchpress

40kg x 10 reps

48kg x 7 reps

52kg x 5 reps-not too good form but done arrrrh

mean work out,it will be hard to better but il keep on trying.

8)

TTFN

Link to comment
Share on other sites

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 April

weight sunday 89.6kg

trained 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 extensions

150lb x 12 reps

170lb x 10 reps

190lb x 8 reps

squats

60kg x 12 reps

100kg x 10 reps

130kg x 8 reps all deep squats

leg press

240kg x 12 reps

280 x 10 reps

320 x 8 reps

lunges

2 16kg db lunged 20 steps x 3 sets.

leg curls

90lb x 12 reps

110lb x 10 reps

130lb x 8 reps

standing calf raisers

280kg x 12 reps

360kg x 10 reps

360kg x 10 reps

360kg x 10 reps

sb dead bugs

3 sets of 20 reps

mon 11th April

weight tonight 90.3kg :nod:

trained BACK tonight and it was primo.

deadlifts

60kg x 12 reps

100kg x 10 reps

140kg x 8 reps 8)

seated rows

150lb x 12 reps

180lb x 10 reps

210lb x 8 reps

chin ups

3 sets of 8 reps

bentover rows

60kg x 12 reps

60kg x 10 reps

60kg x 8 reps

pull overs machine

77kg x 12 reps

84.5kg x 10 reps

90kg x 8 reps

latpull down

77kg x 12 reps

84.5kg x 10 reps

90kg x 8 reps

sb situps

1 set of 40 reps

1 set of 30 reps

1 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.

post-5580-1416682192069_thumb.jpg

Link to comment
Share on other sites

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:

Link to comment
Share on other sites

Tues 12th April

Weight tonight 90.3kg

had a good/average workout tonight,trained SHOULDERS.

Lateral raise machine

57kg?lb? x 12 reps

77 x 10 reps

91 x 8 reps

Reverse machine press

112.5lb x 12 reps

136.5 x 10 reps

167.5 x 8 reps

DB Arnie press

18kg x 12 reps

22kg x 10 reps

24kg x 8 reps

Front raise SS Reversefly

18kg dbs x 12 reps per side SS ? weight RF x 12 reps

18kg x 10 reps per side SS RF x 10 + 1 big plate

20kg x 8 reps per side SS RF x 8 + 1 big plate

Shrugs

100kg x 20 reps

140kg x 10 reps

180kg x 6 reps (slipped)

180kg x 8 reps

8) over & out

Link to comment
Share on other sites

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:

:D

Link to comment
Share on other sites

: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.

Link to comment
Share on other sites

Thurs 14th April

weight 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 curls

15kg+bar x 12 reps

20kg+bar x 10 reps

30kg +bar x 8 reps

Wall curls

16kg x 12reps each arm

18kg x 10reps each arm

20kg x 8 reps each arm (hard)

Drag curls

25kg x 12 reps

30kg x 10 reps

35kg x 8 reps (hard)

machine curls

46kg x 12 reps

50kg x 10 reps

62.5 x 7 reps (hard)

rope pulldowns

140lb x 15 reps

150lb x 15 reps (full stack)

150lb x 15 reps

Hammerpress

32kg x 12 reps

36kg x 10 reps

39kg x 12 reps

closegrip benchpress

70kg x 12 reps

90kg x 10 reps

100kg x 8 reps

Parallel dips

3 sets of 12 fast reps

mean workout tonight & feeling pumped.

8)

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...



  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...