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I Declare WAR! on weights

I Declare War

By I Declare War
in Workout journals

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I Declare War Veteran member

I Declare War

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Solid lifting man! Shifting some great numbers!

ALLEZ FRANCAIS LOL...

Yep you better retire that belt til next week bro!

Cheers Harry. I'll take your advice regarding the belt... feels a bit too shifty wearing it. Although, it did seem to give me a boost last workout... I was staring anyone down who dared look at me. Haha :-)

Okay - gonna do Chest tomorrow, I skipped chest last week. To stop me screwing my shoulder up again I'm gonna set some limits for tomorrow's workout right now:

Incline Bench: Max 100kg - I will do as many reps as possible (with good form, of course).

Incline Dumbbell Press: Max 45kg per side - I will do as many reps as possible.

Incline Dumbbell Flyes: Max 25kg per side - I will do as many reps as possible.

Biceps - I will go hard out! kill those suckers.

Tomorrow will be a high volume day.

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I Declare War Veteran member

I Declare War

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I'm fighting a bit of a cold virus at the moment... the workout today wasn't so special!

I did Chest and Biceps today

Incline Barbell Bench

Worked up to 100kg for 15 reps.

Incline Dumbbell Bench

Worked up to 45kg dumbbells for 15 reps, then did a few sets with not much rest:

40kg 8, 6

35kg 15-20 (I lost count)

Incline Dumbbell Flyes

25kg for 10-15, I didn't really feel it so I dropped down

20kg for 10-15, felt a bit better but not perfect so I dropped down

17.5kg for 10-15 for 3 sets

Pec Dec Flyes

55kg 5 sets of about 20 reps

Preacher Bench Single-Arm Dumbbell Curls

17.5kg 15

EZ-curl Bar Curls

Bar 20-30

20kg 20

30kg 30

40kg 40 rest-paused a few times.

50kg was hoping to do 50x50 but lol wasn't happening today

Dumbbell Alternating Hammer Curls

25kg 20-30 first set .. did 4 sets total reps went down over the sets... didn't count.

Biceps Curl Machine Drag Curls

10 sets of 20 reps

Incline Bench Situps

I did about 100 reps bodyweight only.

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I Declare War Veteran member

I Declare War

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Switching my routine from HIT to a higher volume routine for the next 7 weeks.

Here's the routine I plan on following...

- Day's 1 & 3 are heavy days.

Day 1 - Workout 1: Chest, Biceps, Forearms, Abs

Day 1 - Workout 2: Back, Hamstrings, Calves

Day 2 - Rest

Day 3 - Workout 1: Quads, Glutes, Abs

Day 3 - Workout 2: Shoulders, Triceps

Day 4 - Rest

- Day's 5 & 6 are light days. The mainstay compounds will be kept lighter and higher rep on these days.

Day 5 - Workout 1: Chest, Biceps, Forearms, Abs

Day 5 - Workout 2: Back, Hamstrings, Calves

Day 6 - Workout 1: Quads, Glutes, Abs

Day 6 - Workout 2: Shoulders, Triceps

Day 7 - Rest

- Cardio - What's cardio? I will keep that to a minimum for the next 7 weeks.

Welcome any comments/suggestions on changes to the above...

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Today I did Shoulders & then Legs afterwards.

Shoulders - Still working towards returning to the 40's with perfect form. Nearly at 15 perfect reps with 35's... shouldn't be long.

Legs - Did a nice and easy 5x5 with 120kg. I'll start pushing this up every heavy workout now. 200x5x5 in 7 weeks? :)

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HarryB Veteran member

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Chest and Biceps this morning. Pretty much the same weights and reps lifted as last time.

Last set on DB Chest Press I did a dropset down to the weight used for DB Flyes. Was pretty good ... might do this more often.

Mid december then you can show that SG what's what lol... maybe we need to intro some power to weight stuff?

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I Declare War

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Chest and Biceps this morning. Pretty much the same weights and reps lifted as last time.

Last set on DB Chest Press I did a dropset down to the weight used for DB Flyes. Was pretty good ... might do this more often.

Mid december then you can show that SG what's what lol... maybe we need to intro some power to weight stuff?

I'd have no chance otherwise mate. Shit, I weighed in at 82kg this morning!

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HarryB Veteran member

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Chest and Biceps this morning. Pretty much the same weights and reps lifted as last time.

Last set on DB Chest Press I did a dropset down to the weight used for DB Flyes. Was pretty good ... might do this more often.

Mid december then you can show that SG what's what lol... maybe we need to intro some power to weight stuff?

I'd have no chance otherwise mate. Shit, I weighed in at 82kg this morning!

82? man you shift some good weight for 82!

Don't worry I probably only weigh 104 today, it's kind of depressing lol.. SG has me by 10 kilos almost. Yep power to weight is where we are going with this.

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Mid december then you can show that SG what's what lol... maybe we need to intro some power to weight stuff?

I'd have no chance otherwise mate. Shit, I weighed in at 82kg this morning!

82? man you shift some good weight for 82!

Don't worry I probably only weigh 104 today, it's kind of depressing lol.. SG has me by 10 kilos almost. Yep power to weight is where we are going with this.

Yep, I'm pretty small currently. You feel depressed at 104?! Have a guess how I feel! lol

Last year I was up in the mid 90's and leaner than I am currently... but I was a bit all drugs then. Lately, I've just been focusing on getting my training perfected and sorting out my eating... nearly ready for a big bulk. :)

Maybe I'll wait till after this compeition eh.... keep the power to weight ratio. Hehe

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HarryB Veteran member

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I'd have no chance otherwise mate. Shit, I weighed in at 82kg this morning!

82? man you shift some good weight for 82!

Don't worry I probably only weigh 104 today, it's kind of depressing lol.. SG has me by 10 kilos almost. Yep power to weight is where we are going with this.

Yep, I'm pretty small currently. You feel depressed at 104?! Have a guess how I feel! lol

Last year I was up in the mid 90's and leaner than I am currently... but I was a bit all drugs then. Lately, I've just been focusing on getting my training perfected and sorting out my eating... nearly ready for a big bulk. :)

Maybe I'll wait till after this compeition eh.... keep the power to weight ratio. Hehe

Lol at all drugs! It can become a bit like chemistry and not much about training and eating sometimes. IMO when you do the hard work and I mean really hard hard work, your body just has a better look to it than when you just hit the gas hard. Better retention of gains etc etc etc

Each to their own but when I see guys who only train when they're "on it" otherwise there's no point I just don't get it... I guess maybe cos I am older and started out training just cos I found I loved it, the physical aspect in terms of transformation is an awesome secondary aspect but I train mostly just cos I love training.

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I Declare War Veteran member

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82? man you shift some good weight for 82!

Don't worry I probably only weigh 104 today, it's kind of depressing lol.. SG has me by 10 kilos almost. Yep power to weight is where we are going with this.

Yep, I'm pretty small currently. You feel depressed at 104?! Have a guess how I feel! lol

Last year I was up in the mid 90's and leaner than I am currently... but I was a bit all drugs then. Lately, I've just been focusing on getting my training perfected and sorting out my eating... nearly ready for a big bulk. :)

Maybe I'll wait till after this compeition eh.... keep the power to weight ratio. Hehe

Lol at all drugs! It can become a bit like chemistry and not much about training and eating sometimes. IMO when you do the hard work and I mean really hard hard work, your body just has a better look to it than when you just hit the gas hard. Better retention of gains etc etc etc

Each to their own but when I see guys who only train when they're "on it" otherwise there's no point I just don't get it... I guess maybe cos I am older and started out training just cos I found I loved it, the physical aspect in terms of transformation is an awesome secondary aspect but I train mostly just cos I love training.

You've summed it up perfectly there.

I also train mostly just cos I love training. I kind of lost focus on that aspect last year and I needed to extract myself from that and get back to the basics.

Also now that I've figured out how to eat shit loads without getting bloated like crazy, adding body-weight will be much more effective. Sometimes you just need to take a couple of steps back so that you can take 10 steps forward.

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Was reminded of these 3 things while reading your posts Harry and IDW, think u both have a handle on these already:

Let Go

Notice More

Use Everything

They r useful in business, sports, family, life...

I think Budhists have a similar philosophy on these 3 tenets...deep for Android I know

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I Declare War Veteran member

I Declare War

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Was reminded of these 3 things while reading your posts Harry and IDW, think u both have a handle on these already:

Let Go

Notice More

Use Everything

They r useful in business, sports, family, life...

I think Budhists have a similar philosophy on these 3 tenets...deep for Android I know

Very deep! Those sound like good philosophies to be following.

I did Back and Hamstrings at lunch

Did the usual except I left out deadlifts this session... I'll do some later in the week when I do my second back session. Did a heap of volume today.

Forgot to do calves, or rather there's no calf specific equipment at LM Britomart, so I might drop in to the other LM in the city after work and do them along with some stretching.

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Diet today

2am (lol woke up hungry as hell - I'm growing again!)

5 whole eggs scrambled

1 cup yoghurt

1 cup muesli

8am

5 whole eggs scrambled

1 banana

11am

350g chicken breast

60g carbs from brown rice

2pm

350g chicken breast

60g carbs from brown rice

5pm

5 whole eggs scrambled

8pm

300g beef mince (lean) + veggies

1 mango

10:30pm

80g carbs from brown rice

5 whole eggs scrambled

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Good to see whole eggs being used, no of this egg white omelette bs!

yeah mate, as far as I'm aware the current research is that dietary cholesterol doesn't affect your body's cholesterol much. And, I hate wasting food... pisses me off when people throw the egg yolks away, that's where the majority of the goodness is.

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