justhell 60 Report post Posted March 26, 2010 Hey guys/ladies26th marchhad 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 tonightflat bench press60 kg x 20 reps100 kg x 8 reps110 kg 8 reps (2 Spotted)60 kg x 25 repschinns2 sets of 101 set of 8 (a bit weak tonight,normaly do 10)legpress-low3 sets at 180 kgsb crunches2 sets of 30calf raisers2sets of 80 kg1 set of 100 kgbackwork/ss/romain chair2 sets of 20 10kg plate ss 2sets of 30 10kg plateiron cross machine SS bentarm pullovers3 sets @75 kg SS 3 sets @ 40 kg (1 ss @ a time)sholders front raise3 sets @ 12 kg per sidebentover flys3 sets @ 12kgshrugs1 set @ 28 kg1 set @32 kg1 set @ 35 kgforearms concentrated3 sets @ 30 kgcable armcurls3 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 Share this post Link to post Share on other sites
drizzt 54 Report post Posted March 26, 2010 Nice to see some numbers up mate, you're getting some good weights up there :nod: Share this post Link to post Share on other sites
justhell 60 Report post Posted March 26, 2010 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) Share this post Link to post Share on other sites
justhell 60 Report post Posted March 29, 2010 monday 29th marchwas 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).Squats60kg x 12 reps90 kg x 1290 kg x 12flat benchpress60 kgx20 reps100 kg x 8 reps110 kg x 8 reps (spotted on last 1 & half)60 kg x20 repsleg extension82.5 kg x12 reps82.5 kg x 12sb crunches2 sets of 30 repsleg curls2 sets of 41.5 kgcalf raisers80 kg x 20 reps80 kg x 20 100 kg x 20 repssholder press75 kg x 12 reps85 kg x 12 reps90 kg x 12 repsconcentration bicep curls60 kg x 12 reps70 kg x 12 reps 80 kg x 12 repsweghted crunchers SS weighted incline sit ups2 sets of 15 reps isu & 30 reps of wc both with 10 kg platecable triceps3 sets at 35 kgback (seated w plates)80 kg x 12 reps100 kg x 12 reps100 kg x 12 repsshrugs28 kg of 25 reps32 kg of 25 reps35 kg of 25 repsforearms bb roll3 sets of 38 kg @ 15 reps.Im looking forward to wednesdays programme,(cant get enough).. :nod: C U Share this post Link to post Share on other sites
justhell 60 Report post Posted March 31, 2010 wednesday 31st marchHad 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. powerdriver200 kg x 15 reps212.5 kg x 15 reps225 kg x 15 repsincline benchpress60 kg x 12 reps70 kg x 12 70 kg x 10weighted crunches SS decline weighted situps2 sets of 15 on ws SS 2 sets of 30 wc 1 set at a time + 10 kg plateleg extension75 kg x 1282.5 kg x 12hip flexors2 sets of 25 repscable cross overs30 kg per side x 12, 3 setsdecline benchpress60 kg x 12 reps80 kg x 12100 kg x 8leg curls SS adductor41.5 x 12 lc SS 97.5 x15 adtr 2 sets,1 set at a time.db curls17 kg per side x 20 (10 per side)19 kg per side x 2019 kg per side x 20 repsskull crushers40 kg x 15, 3 setsback bentover bb50 kg x 15, 3 setssholders cable52.5 kg x 15 reps60 kg x 12 reps60 kg x 12 repshammer curls17 kg x 10 reps14 kg x 10 reps10 kg x 10 reps9 kg x 12 reps all 1 setabove 2 more sets.that was good :grin: see ya Share this post Link to post Share on other sites
justhell 60 Report post Posted April 2, 2010 easterfriday 2nd aprilyaaee 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 press60 kg x20 reps100 kg x8 reps110 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 repslegpress-low160 kg x12180 kg x 12200 kg x 12 (first time doing 200kg)leg extension75 kg x 1282.5 kg x 12sb crunches2 sets of 30 repsleg curls41.5 kg x 12 reps x 2 setscalf raisers80 kg x 20 reps100 kg x 20 reps100 kg x 20 repsbackwork SS romain chairbw + 10kg plate x 20 SS rc + 10 kg plate x 30 reps X 2 SETSironcross machine SS bentarm pulloversic machine @ 75 kg x 12 reps SS bapullovers 40 kg x 15 reps X 3 SETSsholders front raise12 kg x 10 reps X 3 SETScable xover arm curls15 kg x 15 reps X3 SETSbentover flys12 kg x 12 reps X3 SETSshrugs28 kg x 25 reps32 kg x 25 reps35 kg x 20 repsforearms concentrated40 kg x 12 reps40 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! Share this post Link to post Share on other sites
justhell 60 Report post Posted April 5, 2010 monday 5th apriltoday 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: squats60kg x 12 reps90kg x 12 90 kg x12flat benchpress60kg x 20 reps100kg x 8110kg x 8 (spotted on last rep)60kg x20leg extension75kg x 12 reps82.5 x 12sb crunches2 sets x30 repsleg curls41.5 kg x 12 reps X 2 SETScalf raisers80kg x 20 reps100kg x20100kg x 20sholder press75kg x 1285kg x 1290kg x 12concentration biceps60kg x 1270kg x 1280kg x 12weighted situps SS weighted crunchersws 15 reps with 10kg plate SS wc 30 reps with 10 kg plate X 2 SETScable triceps35kg x 15 reps X 3 SETSback seated with plates80kg x 12 reps100kg x 12100kg x 12shrugs28kg x 20 reps32kg x 20 reps35kg x 20 repsforearms bb roll38kg x 15 reps X 2 SETSAll finished by lunch time. 8) Share this post Link to post Share on other sites
justhell 60 Report post Posted April 7, 2010 7th april wednesdaywas a fairly average workout tonight,it took me 2hrs 10 mins to complete,because i got talking again. powerdriver200kg x 12 reps212.5 x 12225 x12incline benchpress60kg x 12 reps70 x 1070 x 9 (trying to go to fast)decline weighted sit ups SS weighted crunches15 reps wsu + 10kg plate SS wc 30 reps + 10kg plate X2 SETSleg extension75kg x 12 reps82.5kg x 12cable xovers30kg per side x 12 reps X3 SETShip flexors2 SETS of 25 repsdecline benchpress60kg x 12 reps80 x 12100 x 7 and half.leg curls SS aductor41.5kg x 12 lc SS 97.5kg x 15 adc X 2 SETSdb curls17kg per side x 20 reps 10 per side19kg p s x 20 10 p sskull crushers40kg x 12 X 3 SETSback bent over bb50kg x 15 reps X 3 SETSsholders cable52.5kg x 15 reps60kg x 1560kg x 15hammer curls17kg x 10 reps14kg x 10 10kg x 109kg x 10 (all 1 set)2 more sets of hammercurlsSo 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 Share this post Link to post Share on other sites
justhell 60 Report post Posted April 9, 2010 friday 9th aprilhad 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 20reps100kg x 8 well controled reps110kg x 8 nice reps (last half slightly spotted) :wink: 60kg x 25 repsleg press-low160kg x 12 reps200kg x 12 200kg x 12leg extension75kg x 1282.5kg x 12sb crunchers30 reps x 2 setsleg curls41.5kg x 12 reps X2 SETSpull ups (chins)3 sets of 10 reps (not too bad tonight) calf raisers seated40kg x 20 reps X3 SETS(much rather do standing ones,next time).backwork SS romain chairbw 20 reps + 10kg plate SSrc x 30 reps +10kg plate X 2 SETSironcross machine SS bentarm pulloversicm75kg x 12 reps SS bap @ 40kg x 15 reps X 3 SETSsholders front raise13kg x 12 reps X 3 SETSshrugs28kg x 25 reps32kg x 2535kg x 25bentover flys13kg x 12 reps X 3 SETScable crossover arm curls15kg x 15 reps (easy)15kg x 1520kg x 15 (easy)forearms concentrated35kg x 12 reps X 3 SETSSo 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 Share this post Link to post Share on other sites
justhell 60 Report post Posted April 12, 2010 monday 12 aprilhad a good workout tonight,took 4 scoops of jack3d and spent 2 hours training. 8) squats60kg x 12 reps90 x 12 90 x 12flat benchpress60 kg x 20 reps100kg x 6 reps (not long enough break from last set)100 x 8110 x 7 (little help at the end)leg extension75kg x 1282.5kg x 12sb crunches2 sets of 30 repsleg curls41.5kg x 2 sets of 12 repscalf raisers80kg x 25 reps100 x 20 100 x 20sholder press75kg x 12 reps85kg x 1290 x 11concentration biceps60kg x 1270 x 12 80 x 12weighted crunchers SS weighted situpsws 15 reps + 10kg plate SS wc 30 reps + 10kg platecable triceps35kg x 15 reps x 3 setsback (seated with plates)80kg x 12 reps100 x 12100 x 12shrugs28kg x 25 reps32 x 2535 x 25forearms bb roll40kg x 15 reps x 3 sets (sore)that was mondays programme,im lovin it. :grin: Share this post Link to post Share on other sites
justhell 60 Report post Posted April 14, 2010 wednesday 14th aprildid 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. :? powerdriver200kg x 12212.5 x 12225 x 12incline benchpress60 kg x 1270 x 870 x8decline weighted situps SS weighted crunchersdwsu x 15 reps+10kg plateSS wc 30 reps+10kg plate X 2 setsleg extension75kg x 1282.5kg x 12hip flexors2 sets of 25cable xovers30 kg perside x 12 reps X 3 SETSdecline benchpress60kg x 1280kg x 12100kg x 8leg curls SS adductorlc 41.5kg x12 reps SS adtr 97.5 x 15 reps X2 SETSdb curls17kg per side X 20 reps(10 per side)19kg x 20 reps19kg x 20 repsskull crushers40kg x 15 reps X 3 SETSback bent over bb50kg x 15 reps X 3 SETSsholders cable52.5kg x 15 reps60kg x 15 60 x 15hammer curls17kg x 10 reps14kg x 1010kg x 109kg 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: Share this post Link to post Share on other sites
justhell 60 Report post Posted April 16, 2010 friday 16/4/10had 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 press60kg x 20 reps100 x 8 110 x 7 (last 1 spotted)60 x 20pullups (chins)3 sets of 10 repsleg press-low200kg x 10 reps X3 SETSsb crunchers2 sets of 30 repscalf raisers80kg x 25 reps100 x 20backworkSS romain chairbw 20 reps + 10kg plate SS rc 30 reps + 10kg plate X2 SETSironcross machine SS bentarm pullovers icm 75kg x 12 reps SS bap 40kg x 15 reps X 3 SETSsholders front raise12kg x 10 reps X 3 SETSshrugs28kg x 25 reps32 x 2535 x 25cable crossarm curls SS bentover flyscac 15kg x 15 reps SS bof 12kg x 12 reps X 3 SETSforearms concentrated40kg x 12 reps X 3 SETShad 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: Share this post Link to post Share on other sites
justhell 60 Report post Posted April 19, 2010 monday 19th Aprilwas a good workout tonight,(for a monday),felt averagly strong,and feel great now. :grin: squats60kg x 12 reps90 x1290 x12flat benchpress60kg x 20 reps100 x 8110 x8(last 1 spotted)60 x 20 repsleg extension75kg x 1282.5 x 12sb crunches30 reps x 2 setsleg curls41.5kg x 12 reps X 2 SETScalf raisers80kg x 25 reps100 x 20100 x20sholder press75 x 12 reps85 x 1185 x 10concentration bicep curls50kg x 1260 x 1270 x 12decline weighted situps SS weighted crunches15 reps +10kg plateDWS SS wc 30 reps + 10kg plate X 2 SETScable triceps35kg x 15 reps X 3 SETSback (seated with plates)80kg x 12 reps100 x 12100 x 12shrugs28kg x 25 reps32 x 2535 x 25forearms bb roll35kg x 15 reps X 3 SETSthat 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). Share this post Link to post Share on other sites
justhell 60 Report post Posted April 21, 2010 wednesday 21st aprilanother average night tonight,i had 3 scoops of jack3d and it took 2hrs 5 mins to do.power driver200kg x 12 reps212.5 x 12225 x 12incline benchpress60kg x 12 reps70kg x 1170kg x 9decline weighted situps SS weighted crunchesdws +10kg plate x 15 reps SS wc +10kg plate x 30 reps X 2 SETSleg extension75kg x 12 reps82.5 x 12hip flexors25 reps x 2 setscable crossover30kg each side x 12 reps X3 SETSdecline benchpress60kg x 1280kg x 12100kg x 9leg curls SS aductor41.5kg x 12reps SS adcr 91.5kg x 15 reps X 2 SETSdb curls17kg x 10 reps per side19 x 10 reps per side19 x 10 reps per sideskull crushers40kg x 15 X 3 SETSback lying machine40kg x 12 reps X 3 SETSsholders cable52.5kg x 15 reps60 x 1560 x 15hammer curls17kg x 1014 x 1010 x 109 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) Share this post Link to post Share on other sites
justhell 60 Report post Posted April 23, 2010 friday 23rd aprilflat bench press60kg x 20 reps100 x 8110 x 7 (last 1 spotted)60 x 20pull ups (chins)3 sets of 10 repslegpress low180 x12200 x 12200 x 12leg extension75 x 1282.5 x 12sb crunches30 reps x 2 setsleg curls41.5 x 12 X2 SETScalf raisers80 x 25100 x 20100 x 25backwork SS romain chairbw + 10kg plate x 20 reps SS rc +10kgplate x 30 reps X2 SETSironcross machine SS bentarm pulloversicm 75kg x 12 reps SS bap 40kg x 15 reps X 3 SETSsholders front raise12kg x 12 reps X 3 SETSbentover flys12kg x 12 reps X 3 SETSshrugs28kg x 2532 x 2535 x 25forearms concentrated35kg x 12 reps X 3 SETScable crossover arm curls20kg x 15 reps X 3 SETSi 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: Share this post Link to post Share on other sites
justhell 60 Report post Posted April 26, 2010 26th aprilsquats60kg x 12 reps90 x 1290 x 12flat bench press60kg x 20 reps100 x 8110 x 8 (last 1 spotted)60 x 25leg extension75 x 1282.5 x 12sb crunches2 sets of 30 repsleg curls41.5 x 12 X 2 SETScalf raisers80kg x 25 reps100 x 20100 x 20sholderpress75kg x 1285 x 1290 x 12biceps (ezi curls bar)38kg x 12 reps38 x 1228kg x 20 repsweighted situps SS weighted cruncheswsu + 10kg plate X 15 SS wc + 10kg plate X 30 reps X 2 SETScable triceps35kg x 15 reps X 3 SETSback seated with plates80kg x 12 reps100 x 12100 x 12shrugs28kg x 25 reps32 x 2535 x 25forearm bb rolls28kg x 20 reps28 x 1528 x 15that 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) Share this post Link to post Share on other sites
justhell 60 Report post Posted April 28, 2010 wednesday 28th Aprilhad a good workout tonight considering i had no jack3d,i did have 2 demon shots before going to gym. :pfft: power driver200 kg x 12 reps212.5 x 12225 x 12incline bench press60kg x 12 reps70 x 1070 x 10 decline weighted situps SS weighted crunchesdwsu +10kg plate x 15 SS wc + 10kg plate x 30 reps X 2 SETSleg extension75kg x 12 reps82.5 x 12hip flexors25 reps X 2 SETScable cross over30kg per side x 12 X 3 SETSdecline benchpress60kg x 1280 x 12100 x 10 leg curls SS aductorlc 41.5 x 12 SS adct 97kg x 15 X 2 SETSdb curls17kg x 20reps 10 per side19 x 2019 x 20skull crushers40kg x 15 reps X 3 SETSback (machine)40kg x 10 reps X 3 SETSsholders cable52.5kg x 15 reps60 x 1560 x 15hammercurls17kg x 1014 x 1010 x 109 x 10 reps + 2 more sets of aboveso 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~ Share this post Link to post Share on other sites
Beef 0 Report post Posted April 28, 2010 the meal looks good bro, bit light on the vegies though Share this post Link to post Share on other sites
startinfromscratch 32 Report post Posted April 28, 2010 500mg/wk? Share this post Link to post Share on other sites
justhell 60 Report post Posted April 29, 2010 500mg/wk?yeeep :shifty: ,mon & thur 8) Share this post Link to post Share on other sites
justhell 60 Report post Posted April 30, 2010 friday 30th Aprilhad 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 benchpress60kg x 20 reps100 x 8110 x 8 (last 1 spotted)60 x 25pull ups(chins)10 reps X3 SETSlegpress-low180kg x 12200 x 12200 x 12leg extensions75kg x 1282.5 x 12sb crunches30 reps X 2 SETSleg curls41.5 x 1245 x 12 (il stick with that weight now-gone up 3.5kg,bout time :nod: )calf raisers80kg x 25100 x 25100 x 20backwork SS romain chairbw+10kg plate X 20 reps SS rc 30 reps X 2 SETSironcross machine SS bentarm pulloversicm 75kg x 12 reps SS bap 45kg x 10 reps X 3 SETsholders front raise13kg x 10 reps X 3 SETSbent over flys13kg x 12 reps X 3 SETSshrugs28kg x 25 reps32 x 2535 x 25cable crossover arm curls15kg x 15 reps X 3 SETS(way to easy,but rushing cause gyms closing)forearms concentrated30kg x 20 reps30 x 1530 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) Share this post Link to post Share on other sites
drizzt 54 Report post Posted April 30, 2010 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: Share this post Link to post Share on other sites
justhell 60 Report post Posted April 30, 2010 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 drizztim 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 Share this post Link to post Share on other sites
Growth 43 Report post Posted April 30, 2010 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: Share this post Link to post Share on other sites
justhell 60 Report post Posted April 30, 2010 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: Share this post Link to post Share on other sites