No rhyme or reason

[holdenman]

For the last 6 months or so training and nutrition have been solid so I've decided to set some goals and have a crack at this CBC novice comp. Far from being a powerlifter, training is probably more BB I suppose, strength is shit.

Rough idea of what I'll be doing..

Mon- Quads, Hams, Calves

Tues- Chest, Bis

Wed- Abs, Cardio

Thurs- Back, Tris

Fri- Delts, Traps

Sat- Sometimes rest, sometimes whatever

Sun- Cardio

Diet Mon-Fri = Clean

Weekends= Pretty loose

Legs need attention will probably start hitting them twice a week if the body allows.

Current 1RM's as tested Sunday (no spotter so lifts were not 100% effort)

Squat - 140KG (Far too close to bench for my liking :shifty:)

Bench - 130KG (Touch and go)

Dead - 200KG

Would be happy with..

Squat - 160-170KG

Bench - 140KG

Dead - 220+KG

[holdenman]

Mon 04-07-11. Legs

Extensions

2x light sets, warm up

4x10 Working sets, unsure of weight

Squats (closeish stance, heels elevated)

4x10x100KG

Walking DB lunges

4x 20 steps 17.5KG DB's

BB stiff leg deads

4x8x100KG

Seated Ham curls

4x12 Unsure of weight

Leg press

5x10 Light (30sec rest)

Calf press

4x12 Unsure of weight

[poos_n_wees]

Squat - 140KG (Far too close to bench for my liking :shifty:)

Bench - 130KG (Touch and go)

Dead - 200KG

Would be happy with..

Squat - 160-170KG

Bench - 140KG

Dead - 220+KG

Wow.. Your bench looks strong in comparison :shock: How much do you weigh HM?

Awesome to see you with a journal mate. Good luck with this \:D/

[holdenman]

Tues 05-07-11. Chest and Bis

Incline DB press

2x light, warmup

10x30KG DB's

2x10x35KG DB's

8x35KG DB's

Incline DB Flies

10x15KG DB's

2x8x17.5KG Dbs

12x15KG DB's

Flat BB bench

10x80KG

8x90KG

4x100KG

4x110KG

2x120KG

Extra wide grip flat BB bench

4x10x60KG

Incline press MC

4x10x ?

DB curls

3x8x17.5KG

21's

3x ? (light)

Cable curls

5x10x ?

10min walk

[holdenman]

Squat - 140KG (Far too close to bench for my liking :shifty:)

Bench - 130KG (Touch and go)

Dead - 200KG

Would be happy with..

Squat - 160-170KG

Bench - 140KG

Dead - 220+KG

Wow.. Your bench looks strong in comparison :shock: How much do you weigh HM?

Awesome to see you with a journal mate. Good luck with this \:D/

90ish. Haha I blame the days of being young nieve and never missing a chest workout :pfft:

Cheers!

[steak]

Be good to have you along to lifting bro..give the U93 or 105 class some more heat :clap: 8)

Keep an eye on the thread and like into this FB page..some funny shet going on for sure :pfft:

http://www.facebook.com/profile.php?ref=name&id=100000238927984#!/pages/Coast-Barbell-Club-17911-Build-up-page/241088472570269

[holdenman]

Be good to have you along to lifting bro..give the U93 or 105 class some more heat :clap: 8)

Keep an eye on the thread and like into this FB page..some funny shet going on for sure :pfft:

http://www.facebook.com/profile.php?ref=name&id=100000238927984#!/pages/Coast-Barbell-Club-17911-Build-up-page/241088472570269

Don't think there will be too much heat coming from me haha! But seriously I think its a great idea something a bit more casual gives people like me a chance just to give it a go and see what its like.

Will keep an eye on those. Mint!

[steak]

Be good to have you along to lifting bro..give the U93 or 105 class some more heat :clap: 8)

Keep an eye on the thread and like into this FB page..some funny shet going on for sure :pfft:

http://www.facebook.com/profile.php?ref=name&id=100000238927984#!/pages/Coast-Barbell-Club-17911-Build-up-page/241088472570269

Don't think there will be too much heat coming from me haha! But seriously I think its a great idea something a bit more casual gives people like me a chance just to give it a go and see what its like.

Will keep an eye on those. Mint!

thats exactly what its all about :nod: :grin:

[tomsammce]

mint brother! CP 3 kings is close to u eh, we train

[holdenman]

Wed 06-07-11

Token ab work

Some calf presses

30min light cardio

Thurs 07-07-11 Back & Tris

Should have rested today, no intensity, two nights of f*ck all sleep, meh.

Wide grip pulldowns

2x light warmup

4x8 ? (f*ck all, back is weak)

DB rows

4x8 up to 35KG

Chins, palms facing face

7,5,3

Close grip pulldowns

2x10 ?

BB rows

4x8x60KG

Wide grip straight arm pulldowns (f*ck knows what these are called)

4x10x ?

Deads (just weren't happening today)

10x60KG

6x100KG

4x6x140KG

6x100KG

15x60KG

EZ bar skullcrushers

10x27KG

3x10x37KG

Close grip bench

10x60KG

8x80KG

6x100KG

4x110KG

15x60KG

Cable pulldowns

4x10 ? dropset, dropset

Foodtown chicken for dinner, big sleep, smash shoulders tomorrow. Yeah-buddy!

[holdenman]

mint brother! CP 3 kings is close to u eh, we train

Yeh brah thats close, hit me up when you're keen. Weekends will be easiest I think

[holdenman]

Well legs felt good today so it was quads & a bit of shoulders

Extensions

2x warm up

4x10x up to 200lb I think?

Squats

10x60KG

6x80KG

6x100KG

6x3x120KG

4x5x100KG

2x10x60KG

DB Lunges

2x12x25KG

Leg press

6x10x up to 200KG

Rear delt flies

4x10x10KG

Standing military press (bar touches chest)

8x50KG

6x60KG

4x70KG

6x60KG

30xBar

DB shrugs

3x25x35KG

Done.

[Luigi]

go hard bro looking forward to your progress hoping you can get massive and muscular as f*ck, get that body real tight for when summer rolls around, nice and vascular. you gonna post pics soon ? look forward to them.

*(no homo)

[holdenman]

go hard bro looking forward to your progress hoping you can get massive and muscular as f*ck, get that body real tight for when summer rolls around, nice and vascular. you gonna post pics soon ? look forward to them.

:shock: lol

[legacy]

go hard bro looking forward to your progress hoping you can get massive and muscular as f*ck, get that body real tight for when summer rolls around, nice and vascular. you gonna post pics soon ? look forward to them.

Double :shock: :shock: WTF, sounds pretty homo........

[tomsammce]

go hard bro looking forward to your progress hoping you can get massive and muscular as f*ck, get that body real tight for when summer rolls around, nice and vascular. you gonna post pics soon ? look forward to them.

Fucken Homo.

[holdenman]

Weekend consisted of rest days, some alcohol and late night/early morning cardio :pfft:

Today was legs!

Extensions

2x10 warmup

4x10 up to stack

Squats (closeish stance, heels elevated)

4x10x100KG

Lunges

4x7 each leg, 20KG DBs

Seated ham curls

heaps of sets up to 8x3/4 stack

Leg Press

5x10 Light (strict 30s rest)

Calf press

6x10 various weights, foot positions

Done. My little legs were faaarked

[tomsammce]

what you get up to on weekend?

[holdenman]

.

[tomsammce]

what you get up to on weekend?

Smashed some dirty old pommie sluzzas box! She wont leave me alone bahahahaha. Nothin' else much of interest. What about you brah?

LOL SLUZZZAAAAAAAAAAAZ!!!

i was working all weekend bro,

nothing to report.

[holdenman]

Chest & Bis

Incline DB press

2x warm up

2x10x35KG

8x35KG

Flat BB bench

2x6x100KG

5x100KG

4x100KG

Decline BB bench

2x5x100KG

Extra wide grip flat BB bench

2x12x60KG

Incline DB flies

2x8x17.5KG

2x10x15KG

Chest press MC

About 6 sets up to stack x3, then 2 dropsets

DB curls

4sets up to 20KG

DB hammer curls

4sets up to 15KG

Cable curls

About 4 sets up to stack x5, then 2 dropsets

Push ups

30, 16 WOW!

I swear there was carryover from the arm pump, the last time I tried push ups fresh I dont think I got 30!

Good sesh.

A quick Q for anyone who reads this.. I sometimes get a sore lower back from driving (possibly from a combination of work also) but now it doesn't get sore just goes completely numb, is this bad? I far prefer it to it being sore :pfft:

[AgentOrange]

what you get up to on weekend?

Smashed some dirty old pommie sluzzas box! She wont leave me alone bahahahaha. Nothin' else much of interest. What about you brah?

you smashed Katie from nzbb? Lol

[holdenman]

what you get up to on weekend?

Smashed some dirty old pommie sluzzas box! She wont leave me alone bahahahaha. Nothin' else much of interest. What about you brah?

you smashed Katie from nzbb? Lol

Hahaha! No, but I hear those English girls are all just as easy. Gotta remember to double wrap, 1 condom with a layer of deap heat then another condom so if the first one breaks she tells you all about it. No nasty English STDs, too easy!

[holdenman]

f*ck up of a day. Idiot rash resulting in stitches in finger, so no training. Apparently tattoos look intimidating so wasnt allowed in some pricks house, true story. Then ended the night with a severe case of blue balls :doh:

[holdenman]

Back into it, chest yesterday, defenitely getting stronger managed more reps or weight on most exercises.

Back today

Wide grip pulldowns

6 sets 8-10 still weak as f*ck on back exes!

DB rows

4x10x35KG

Close grip pulldowns

4 sets of 8

Straight arm pulldowns

4 sets of 10

Deadlifts (felt good today, 200 is an equal PB, felt easy other than stitches feeling like they were gonna rip open)

2x5x60KG

5x100KG

5x140KG

3X160KG

1x170KG

1x190KG

1x200KG

4x8x100KG

Havent done legs yet this week, energy levels have been shit due to previous week and eating so will probably hit them Thurs. Plenty of cardio goin' on at the moment!