Just keeping tabs

[justhell 61]

Hey guys/ladies

26th march

had a pretty good (standard workout) tonight.Im a bit sore round chest sholder area,but i lke feelin like that. :grin:

this is what i did tonight

flat bench press

60 kg x 20 reps

100 kg x 8 reps

110 kg 8 reps (2 Spotted)

60 kg x 25 reps

chinns

2 sets of 10

1 set of 8 (a bit weak tonight,normaly do 10)

legpress-low

3 sets at 180 kg

sb crunches

2 sets of 30

calf raisers

2sets of 80 kg

1 set of 100 kg

backwork/ss/romain chair

2 sets of 20 10kg plate ss 2sets of 30 10kg plate

iron cross machine SS bentarm pullovers

3 sets @75 kg SS 3 sets @ 40 kg (1 ss @ a time)

sholders front raise

3 sets @ 12 kg per side

bentover flys

3 sets @ 12kg

shrugs

1 set @ 28 kg

1 set @32 kg

1 set @ 35 kg

forearms concentrated

3 sets @ 30 kg

cable armcurls

3 sets @ 15 kg (easy)

so that took me 1 hr 35 mins,i missed out leg extensions & leg curls because i got there a bit late again.

it sucks the gym closes 730pm (other days 830) on fridays cause i always have to rush. ttfn

[drizzt 54]

Nice to see some numbers up mate, you're getting some good weights up there :nod:

[justhell 61]

Nice to see some numbers up mate, you're getting some good weights up there :nod:

Cheers mate,Not too bad aye but if only i had more time at the gym aye,bigger breaks=bigger weights.

thanks for feed back "drizzt'

8)

[justhell 61]

monday 29th march

was an ok sesh at the gym tonight,it took 1 hour 50 mins to do,i find some mondays i feel a little weaker (may be cause of the weekend),seem to eat lots of crap and have late as nights.

But at least i made it to the gym aye.

this is was what i did tonight(normal mon night).

Squats

60kg x 12 reps

90 kg x 12

90 kg x 12

flat benchpress

60 kgx20 reps

100 kg x 8 reps

110 kg x 8 reps (spotted on last 1 & half)

60 kg x20 reps

leg extension

82.5 kg x12 reps

82.5 kg x 12

sb crunches

2 sets of 30 reps

leg curls

2 sets of 41.5 kg

calf raisers

80 kg x 20 reps

80 kg x 20

100 kg x 20 reps

sholder press

75 kg x 12 reps

85 kg x 12 reps

90 kg x 12 reps

concentration bicep curls

60 kg x 12 reps

70 kg x 12 reps

80 kg x 12 reps

weghted crunchers SS weighted incline sit ups

2 sets of 15 reps isu & 30 reps of wc both with 10 kg plate

cable triceps

3 sets at 35 kg

back (seated w plates)

80 kg x 12 reps

100 kg x 12 reps

100 kg x 12 reps

shrugs

28 kg of 25 reps

32 kg of 25 reps

35 kg of 25 reps

forearms bb roll

3 sets of 38 kg @ 15 reps.

Im looking forward to wednesdays programme,(cant get enough).. :nod:

C U

[justhell 61]

wednesday 31st march

Had a good workout tonight,even up"d some of my weights(primo).had 3 scoops of jack3d before training.

took me 1 hour 55 mins and i enjoyed almost everything.

powerdriver

200 kg x 15 reps

212.5 kg x 15 reps

225 kg x 15 reps

incline benchpress

60 kg x 12 reps

70 kg x 12

70 kg x 10

weighted crunches SS decline weighted situps

2 sets of 15 on ws SS 2 sets of 30 wc 1 set at a time + 10 kg plate

leg extension

75 kg x 12

82.5 kg x 12

hip flexors

2 sets of 25 reps

cable cross overs

30 kg per side x 12, 3 sets

decline benchpress

60 kg x 12 reps

80 kg x 12

100 kg x 8

leg curls SS adductor

41.5 x 12 lc SS 97.5 x15 adtr 2 sets,1 set at a time.

db curls

17 kg per side x 20 (10 per side)

19 kg per side x 20

19 kg per side x 20 reps

skull crushers

40 kg x 15, 3 sets

back bentover bb

50 kg x 15, 3 sets

sholders cable

52.5 kg x 15 reps

60 kg x 12 reps

60 kg x 12 reps

hammer curls

17 kg x 10 reps

14 kg x 10 reps

10 kg x 10 reps

9 kg x 12 reps all 1 set

above 2 more sets.

that was good :grin:

see ya

[justhell 61]

easter

friday 2nd april

yaaee holidays,gym was open from 9 till 12 today so i dragged myself there.

i could have easily stayed in bed,but i just love that pumped feeling afterwards.

so it took 1 hour 55 mins to complete and it was surprisingly quiet today at the gym.

this is fridays programme (standard).

flat bench press

60 kg x20 reps

100 kg x8 reps

110 kg x 7 reps (last 1 spotted)

60 kg x 20 reps (a bit weaker than normal,too much choclate & hot x buns)

pull ups (chins)

3 sets of 10 reps

legpress-low

160 kg x12

180 kg x 12

200 kg x 12 (first time doing 200kg)

leg extension

75 kg x 12

82.5 kg x 12

sb crunches

2 sets of 30 reps

leg curls

41.5 kg x 12 reps x 2 sets

calf raisers

80 kg x 20 reps

100 kg x 20 reps

100 kg x 20 reps

backwork SS romain chair

bw + 10kg plate x 20 SS rc + 10 kg plate x 30 reps X 2 SETS

ironcross machine SS bentarm pullovers

ic machine @ 75 kg x 12 reps SS bapullovers 40 kg x 15 reps X 3 SETS

sholders front raise

12 kg x 10 reps X 3 SETS

cable xover arm curls

15 kg x 15 reps X3 SETS

bentover flys

12 kg x 12 reps X3 SETS

shrugs

28 kg x 25 reps

32 kg x 25 reps

35 kg x 20 reps

forearms concentrated

40 kg x 12 reps

40 kg x10 reps (hard)

40 kg x 10 reps (very hard).

finished up and home by lunch time,and been glazing putty windows and other jobs round the house all day.(have easier day at work).

all good though,got to keep mumma bear happy!

[justhell 61]

monday 5th april

today the gym was only open 9-12,so i got there early again,had 4 scoops jack3ed,and i did have more strength as a result. :grin:

squats

60kg x 12 reps

90kg x 12

90 kg x12

flat benchpress

60kg x 20 reps

100kg x 8

110kg x 8 (spotted on last rep)

60kg x20

leg extension

75kg x 12 reps

82.5 x 12

sb crunches

2 sets x30 reps

leg curls

41.5 kg x 12 reps X 2 SETS

calf raisers

80kg x 20 reps

100kg x20

100kg x 20

sholder press

75kg x 12

85kg x 12

90kg x 12

concentration biceps

60kg x 12

70kg x 12

80kg x 12

weighted situps SS weighted crunchers

ws 15 reps with 10kg plate SS wc 30 reps with 10 kg plate X 2 SETS

cable triceps

35kg x 15 reps X 3 SETS

back seated with plates

80kg x 12 reps

100kg x 12

100kg x 12

shrugs

28kg x 20 reps

32kg x 20 reps

35kg x 20 reps

forearms bb roll

38kg x 15 reps X 2 SETS

All finished by lunch time.

8)

[justhell 61]

7th april wednesday

was a fairly average workout tonight,it took me 2hrs 10 mins to complete,because i got talking again.

powerdriver

200kg x 12 reps

212.5 x 12

225 x12

incline benchpress

60kg x 12 reps

70 x 10

70 x 9 (trying to go to fast)

decline weighted sit ups SS weighted crunches

15 reps wsu + 10kg plate SS wc 30 reps + 10kg plate X2 SETS

leg extension

75kg x 12 reps

82.5kg x 12

cable xovers

30kg per side x 12 reps X3 SETS

hip flexors

2 SETS of 25 reps

decline benchpress

60kg x 12 reps

80 x 12

100 x 7 and half.

leg curls SS aductor

41.5kg x 12 lc SS 97.5kg x 15 adc X 2 SETS

db curls

17kg per side x 20 reps 10 per side

19kg p s x 20 10 p s

skull crushers

40kg x 12 X 3 SETS

back bent over bb

50kg x 15 reps X 3 SETS

sholders cable

52.5kg x 15 reps

60kg x 15

60kg x 15

hammer curls

17kg x 10 reps

14kg x 10

10kg x 10

9kg x 10 (all 1 set)

2 more sets of hammercurls

So yea a bit weak on some things tonight,not sure why?cant wait to get my cycle underway,then il make some gains.(not long now) \:D/

8) ttfn

[justhell 61]

friday 9th april

had a bloody good workout tonight, i got there early and took my time(quality),and i took a day off work too, so may be thats why i had good strength?

took me 2 hrs 15 mins to do ,and i spent a good 20mins chatting. :discussion:

had 4 scoops of jack3d so i hope i can sleep tonight?

flat benchpress

60kg x 20reps

100kg x 8 well controled reps

110kg x 8 nice reps (last half slightly spotted) :wink:

60kg x 25 reps

leg press-low

160kg x 12 reps

200kg x 12

200kg x 12

leg extension

75kg x 12

82.5kg x 12

sb crunchers

30 reps x 2 sets

leg curls

41.5kg x 12 reps X2 SETS

pull ups (chins)

3 sets of 10 reps (not too bad tonight)

calf raisers seated

40kg x 20 reps X3 SETS(much rather do standing ones,next time).

backwork SS romain chair

bw 20 reps + 10kg plate SSrc x 30 reps +10kg plate X 2 SETS

ironcross machine SS bentarm pullovers

icm75kg x 12 reps SS bap @ 40kg x 15 reps X 3 SETS

sholders front raise

13kg x 12 reps X 3 SETS

shrugs

28kg x 25 reps

32kg x 25

35kg x 25

bentover flys

13kg x 12 reps X 3 SETS

cable crossover arm curls

15kg x 15 reps (easy)

15kg x 15

20kg x 15 (easy)

forearms concentrated

35kg x 12 reps X 3 SETS

So i think 4 scoops of jack3d is what i need to get good strength and energy,I feel great after that workout.

time now for a relaxing spa bath.

8) c u

[justhell 61]

monday 12 april

had a good workout tonight,took 4 scoops of jack3d and spent 2 hours training. 8)

squats

60kg x 12 reps

90 x 12

90 x 12

flat benchpress

60 kg x 20 reps

100kg x 6 reps (not long enough break from last set)

100 x 8

110 x 7 (little help at the end)

leg extension

75kg x 12

82.5kg x 12

sb crunches

2 sets of 30 reps

leg curls

41.5kg x 2 sets of 12 reps

calf raisers

80kg x 25 reps

100 x 20

100 x 20

sholder press

75kg x 12 reps

85kg x 12

90 x 11

concentration biceps

60kg x 12

70 x 12

80 x 12

weighted crunchers SS weighted situps

ws 15 reps + 10kg plate SS wc 30 reps + 10kg plate

cable triceps

35kg x 15 reps x 3 sets

back (seated with plates)

80kg x 12 reps

100 x 12

100 x 12

shrugs

28kg x 25 reps

32 x 25

35 x 25

forearms bb roll

40kg x 15 reps x 3 sets (sore)

that was mondays programme,im lovin it. :grin:

[justhell 61]

wednesday 14th april

did an alright workout tonight,was a wee bit flat tonight?but still did everything,its strange how we have good nights and some(not too many) not so good nights. :?

powerdriver

200kg x 12

212.5 x 12

225 x 12

incline benchpress

60 kg x 12

70 x 8

70 x8

decline weighted situps SS weighted crunchers

dwsu x 15 reps+10kg plateSS wc 30 reps+10kg plate X 2 sets

leg extension

75kg x 12

82.5kg x 12

hip flexors

2 sets of 25

cable xovers

30 kg perside x 12 reps X 3 SETS

decline benchpress

60kg x 12

80kg x 12

100kg x 8

leg curls SS adductor

lc 41.5kg x12 reps SS adtr 97.5 x 15 reps X2 SETS

db curls

17kg per side X 20 reps(10 per side)

19kg x 20 reps

19kg x 20 reps

skull crushers

40kg x 15 reps X 3 SETS

back bent over bb

50kg x 15 reps X 3 SETS

sholders cable

52.5kg x 15 reps

60kg x 15

60 x 15

hammer curls

17kg x 10 reps

14kg x 10

10kg x 10

9kg x 10(all 1 set)

2 more sets as above.

still feel great after finishing that workout :grin: ,i had 3 & half scoops of jack3d tonight and it took 1hr 55 mins to complete.

the gym was very quiet tonight,i was the only 1 there for the last 30 mins.

time for bed now, :clap:

[justhell 61]

friday 16/4/10

had an o.k workout tonight,got there late again so had to cut a couple exersicers out(only leg curls and leg extensions),thats alright cause i do them mon and wednesday too.

took 1 hr & 30 mins to do,also had 3 & half scoops of jack3d.

flat bench press

60kg x 20 reps

100 x 8

110 x 7 (last 1 spotted)

60 x 20

pullups (chins)

3 sets of 10 reps

leg press-low

200kg x 10 reps X3 SETS

sb crunchers

2 sets of 30 reps

calf raisers

80kg x 25 reps

100 x 20

backworkSS romain chair

bw 20 reps + 10kg plate SS rc 30 reps + 10kg plate X2 SETS

ironcross machine SS bentarm pullovers

icm 75kg x 12 reps SS bap 40kg x 15 reps X 3 SETS

sholders front raise

12kg x 10 reps X 3 SETS

shrugs

28kg x 25 reps

32 x 25

35 x 25

cable crossarm curls SS bentover flys

cac 15kg x 15 reps SS bof 12kg x 12 reps X 3 SETS

forearms concentrated

40kg x 12 reps X 3 SETS

had to rush alot of those exersicers, so didnt get that full on quality pump, but still got Pumped. 8)

tgif,hope i get a lie in tomorrow(yea right) :pfft:

[justhell 61]

monday 19th April

was a good workout tonight,(for a monday),felt averagly strong,and feel great now. :grin:

squats

60kg x 12 reps

90 x12

90 x12

flat benchpress

60kg x 20 reps

100 x 8

110 x8(last 1 spotted)

60 x 20 reps

leg extension

75kg x 12

82.5 x 12

sb crunches

30 reps x 2 sets

leg curls

41.5kg x 12 reps X 2 SETS

calf raisers

80kg x 25 reps

100 x 20

100 x20

sholder press

75 x 12 reps

85 x 11

85 x 10

concentration bicep curls

50kg x 12

60 x 12

70 x 12

decline weighted situps SS weighted crunches

15 reps +10kg plateDWS SS wc 30 reps + 10kg plate X 2 SETS

cable triceps

35kg x 15 reps X 3 SETS

back (seated with plates)

80kg x 12 reps

100 x 12

100 x 12

shrugs

28kg x 25 reps

32 x 25

35 x 25

forearms bb roll

35kg x 15 reps X 3 SETS

that took 1 hr 55 mins to do,& was enjoyable. :nod:

only had 3 scoops of jack3d tonight,dont think it does that much really(need 4 scoops).

[justhell 61]

wednesday 21st april

another average night tonight,i had 3 scoops of jack3d and it took 2hrs 5 mins to do.

power driver

200kg x 12 reps

212.5 x 12

225 x 12

incline benchpress

60kg x 12 reps

70kg x 11

70kg x 9

decline weighted situps SS weighted crunches

dws +10kg plate x 15 reps SS wc +10kg plate x 30 reps X 2 SETS

leg extension

75kg x 12 reps

82.5 x 12

hip flexors

25 reps x 2 sets

cable crossover

30kg each side x 12 reps X3 SETS

decline benchpress

60kg x 12

80kg x 12

100kg x 9

leg curls SS aductor

41.5kg x 12reps SS adcr 91.5kg x 15 reps X 2 SETS

db curls

17kg x 10 reps per side

19 x 10 reps per side

19 x 10 reps per side

skull crushers

40kg x 15 X 3 SETS

back lying machine

40kg x 12 reps X 3 SETS

sholders cable

52.5kg x 15 reps

60 x 15

60 x 15

hammer curls

17kg x 10

14 x 10

10 x 10

9 x 10 (all 1 set)

2 more sets of above.

i dont seem to be increasing strength very much,but still i get that pumped feeling.

i will be increasing very soon(watch this space),il post when i have my first shot of sustanon 250.

=P~

8)

[justhell 61]

friday 23rd april

flat bench press

60kg x 20 reps

100 x 8

110 x 7 (last 1 spotted)

60 x 20

pull ups (chins)

3 sets of 10 reps

legpress low

180 x12

200 x 12

200 x 12

leg extension

75 x 12

82.5 x 12

sb crunches

30 reps x 2 sets

leg curls

41.5 x 12 X2 SETS

calf raisers

80 x 25

100 x 20

100 x 25

backwork SS romain chair

bw + 10kg plate x 20 reps SS rc +10kgplate x 30 reps X2 SETS

ironcross machine SS bentarm pullovers

icm 75kg x 12 reps SS bap 40kg x 15 reps X 3 SETS

sholders front raise

12kg x 12 reps X 3 SETS

bentover flys

12kg x 12 reps X 3 SETS

shrugs

28kg x 25

32 x 25

35 x 25

forearms concentrated

35kg x 12 reps X 3 SETS

cable crossover arm curls

20kg x 15 reps X 3 SETS

i had 2 scoops of jack3d tonight,didnt feel too strong but i did everything as normal. 8)

may be a bit tired from work aswell?(end of week too).

Oh well i should be recharged by monday. :grin:

[justhell 61]

26th april

squats

60kg x 12 reps

90 x 12

90 x 12

flat bench press

60kg x 20 reps

100 x 8

110 x 8 (last 1 spotted)

60 x 25

leg extension

75 x 12

82.5 x 12

sb crunches

2 sets of 30 reps

leg curls

41.5 x 12 X 2 SETS

calf raisers

80kg x 25 reps

100 x 20

100 x 20

sholderpress

75kg x 12

85 x 12

90 x 12

biceps (ezi curls bar)

38kg x 12 reps

38 x 12

28kg x 20 reps

weighted situps SS weighted crunches

wsu + 10kg plate X 15 SS wc + 10kg plate X 30 reps X 2 SETS

cable triceps

35kg x 15 reps X 3 SETS

back seated with plates

80kg x 12 reps

100 x 12

100 x 12

shrugs

28kg x 25 reps

32 x 25

35 x 25

forearm bb rolls

28kg x 20 reps

28 x 15

28 x 15

that was me workout tonight,it went all pretty good. :nod:

had the last of jack3d tonight(bout 3 scoops),i think il get some superpump now,i seem to get a better KICK off it. :wink:

had my first lot of sustanon 250 thismorning,it was smooth as.already iv changed my diet,eating alot more now,and im starting to have earlier nights. :grin:

so hopefully in 2 weeks or so il be pumping up the weights. 8)

[justhell 61]

wednesday 28th April

had a good workout tonight considering i had no jack3d,i did have 2 demon shots before going to gym. :pfft:

power driver

200 kg x 12 reps

212.5 x 12

225 x 12

incline bench press

60kg x 12 reps

70 x 10

70 x 10

decline weighted situps SS weighted crunches

dwsu +10kg plate x 15 SS wc + 10kg plate x 30 reps X 2 SETS

leg extension

75kg x 12 reps

82.5 x 12

hip flexors

25 reps X 2 SETS

cable cross over

30kg per side x 12 X 3 SETS

decline benchpress

60kg x 12

80 x 12

100 x 10

leg curls SS aductor

lc 41.5 x 12 SS adct 97kg x 15 X 2 SETS

db curls

17kg x 20reps 10 per side

19 x 20

19 x 20

skull crushers

40kg x 15 reps X 3 SETS

back (machine)

40kg x 10 reps X 3 SETS

sholders cable

52.5kg x 15 reps

60 x 15

60 x 15

hammercurls

17kg x 10

14 x 10

10 x 10

9 x 10 reps

+ 2 more sets of above

so all went pretty well,il get some superpump on friday,just to give me that bit more.

2nd shot of sustanon tomorrow morning(looking forward too it. :grin:),iv got a bit of liquid d-bol,i think il give that a try to see how it goes. :shifty:

going to eat tea now,very nice its chicken breasts with garlic ect wrapped in bacon, yum. =P~

[Beef 0]

the meal looks good bro, bit light on the vegies though

[startinfromscratch 32]

500mg/wk?

[justhell 61]

500mg/wk?

yeeep :shifty: ,mon & thur

8)

[justhell 61]

friday 30th April

had a fairly normal friday workout tonight,had only 1 scoop of superpump(need two scoops for better results).

started liquid d-bol this morning,i felt quite energized most of the day,then had nather 12.5mg(half a ml with grapetfruit juice)at 4pm so i thought id be pumping.

but didnt notice any more effects realy.I know it will take a few more days to kick in. :wink: any way this is what i did tonight;

flat benchpress

60kg x 20 reps

100 x 8

110 x 8 (last 1 spotted)

60 x 25

pull ups(chins)

10 reps X3 SETS

legpress-low

180kg x 12

200 x 12

200 x 12

leg extensions

75kg x 12

82.5 x 12

sb crunches

30 reps X 2 SETS

leg curls

41.5 x 12

45 x 12 (il stick with that weight now-gone up 3.5kg,bout time :nod: )

calf raisers

80kg x 25

100 x 25

100 x 20

backwork SS romain chair

bw+10kg plate X 20 reps SS rc 30 reps X 2 SETS

ironcross machine SS bentarm pullovers

icm 75kg x 12 reps SS bap 45kg x 10 reps X 3 SET

sholders front raise

13kg x 10 reps X 3 SETS

bent over flys

13kg x 12 reps X 3 SETS

shrugs

28kg x 25 reps

32 x 25

35 x 25

cable crossover arm curls

15kg x 15 reps X 3 SETS(way to easy,but rushing cause gyms closing)

forearms concentrated

30kg x 20 reps

30 x 15

30 x15(didnt have time to add weight,gyms closed,dam it!)

I hate it when i have to rush because the gyms closing,early on fridays(730),il try to get there a bit earlier,i would of done it easy if i didnt stop and socialise so much. :discussion:

this week iv been eating soo much more than normal,(im now bulking),i must have put weight on from food alone,il weigh myself monday morning and see how much iv gained.

monday just gone i was 76kg.

8)

[drizzt 54]

monday just gone i was 76kg.

8)

Pheeeew, nice mate. Good strength/weight ratio you've got there. Was thinking a few of the weights on your exercises are looking similar to mine... but then saw that you're almost 20kg lighter :-s Do you have any idea what your body fat is roughly? And while I'm at it, how tall are you?

Good work :nod:

[justhell 61]

monday just gone i was 76kg.

8)

Pheeeew, nice mate. Good strength/weight ratio you've got there. Was thinking a few of the weights on your exercises are looking similar to mine... but then saw that you're almost 20kg lighter :-s Do you have any idea what your body fat is roughly? And while I'm at it, how tall are you?

Good work :nod:

hows it going drizzt

im only guessing bodyfat may be 14%,not sure realy but i can see abs ,i thought i was 172cm but a chicky babe at the gym told me she was 172cm,so im proberly 170-171cm.

il check out my height to make sure.

i think my strongest body part is chest,iv always loved benching,id like to be benching 130kg. :nod:

Cheers

[Growth 43]

Be interesting to see the gains from your cycle. Got your eats all planed out?, no doubt you'll be eating the house down :grin:

Also, what is with everyone wrapping food up in bacon lol! :grin:

[justhell 61]

yea food wrapped in bacon is weird,more of a gimmic i think,my stepdaughter had it at a resturant and copied it,it was very nice. =P~

as for food ,im eating lots alright,luckily iv told me wife im bulking up for 3 months so she gives me big servings, that il eat half now and the rest in a couple of hours.

iv found that if i make a big pot of mince & veges & rice,lunch time is easy apart i spend my 30 mins eating, & some.

then smoko time i eat for about 20-25 mins but we only get 15-20 mins,is sweet though,me boss is pretty relaxed about that. :grin: