Time to be Unfat.

[poos_n_wees]

thurs 5/10

horiz emph & bis

flat bench press

12 x 30

12 x 40

8 x 50

7 x 50

db rows

10 x 22kgs (3)

incline bench press

12 x 30kgs

8 x 20

6 x 20

seated row

12 x 90lbs

8 x 105

7 x 105

Then biceps.

Cardio: none

fri 6/10

quads & calves

warmup: 5mins

full squats

12 x 50kgs

10 x 60

8 x 70

6 x 75

**had plates under my heels cos my form was iffy

leg press

12 x 120kgs

10 x 140

6 x 160

5 x 160

bb lunges (alternating)

10 x 30kgs

8 x 40

8 x 40

leg extensions

12 x 120lbs

10 x 135

8 x 140

8 x 140

Then calves.

Cardio: None

Legs are so sore today

[deegee]

Some good workouts there, with good weight also. Yes I have seen the summer clothes start to come out too but I am not finished bulking yet myself so it will be a while beofre my summer clothes come out !

[sponge]

thurs 28/9

Cardio: none

That's the spirtit!!! :grin: :grin:

[poos_n_wees]

Some good workouts there, with good weight also. Yes I have seen the summer clothes start to come out too but I am not finished bulking yet myself so it will be a while beofre my summer clothes come out !

Thanks bro. And yeah sponge - I share the same sentiments as you with cardio And holy hell - I weighed & measured myself this morning... I weigh exactly the same as I did when I started this journal (76kgs I think) but I've lost inches. Yayyyyyyyyy. Think I'll go celebrate with a wendy's combo or 2 :pfft:

mon 9/10

vert emph & tris

Warmup: 5mins

seated db press

12 x 10kg's

8 x 15's

7 x 15's

pulldowns (diff grip)

12 x 90

10 x 105

8 x 110

6 x 120

push press

12 x 20kgs

10 x 20

6 x 25

8 x 25

**This exercise still feels really awkward

assisted pullups

10

7

4

2

Then triceps.

tues 10/10

hammies & calves... yeeeyyaaahhhh

Warmup: 10mins

CDLs

12 x 40kgs

10 x 60

10 x 80

7 x 90

4 x 100 :rockout:

GMs

12 x 20kgs

10 x 30

10 x 35 (2)

Unilat lying leg curls

10 x 15lbs (3)

9 x 15

Standing leg curls

12 x 12lbs (3)

8 x 15

Then calves.

Rest day tomorrow... shot.

[Varven]

Nice to see the heavy weights.. keep it coming !

whats diet looking like and what are short term goals ?

[poos_n_wees]

thanks VV.

The diet's actually been pretty good - have been limiting my carbs on my rest days and the amount I take in is relative to how hard training's gonna be (ie. more carbs on heavy leg days than heavy upper's) if that makes sense... a form of carb cycling? Anyhows, it seems to be working. Protein intake's always the same (~ 170g a day) and Im being a good girl and taking my EFAs (fish oil tabs).

As for goals... Ummm? Training-wise, just wanting to increase a little bit on my compound lifts each time I get into the gym. Diet-wise, I'm looking to drop another inch on my waist :oops: then I'll go back to maintenance cals for a while before trying to 'bulk' again.

[poos_n_wees]

weds 11/9

rest day

Training: off

Cardio: 45mins SS

thurs 12/9

horiz emph & gunzzz

Damn, lower back is still aching from the deads on tuesday

Warmup: About 2mins.. got bored.

incline bench press

12 x 30kgs

10 x 40

7 x 40

6 x 40

bentover bb rows

12 x 20kgs

12 x 40

10 x 50

8 x 50

flat bench press

8 x 40

8 x 40

10 x 40

one-arm db rows

10 each x 22kg's

10 " x 22's

8 " x 24's

pec dec

12 x 3 plates

12 x 4

10 x 5

Then bis.

Cardio: nada

[Pseudonym]

Warmup: About 2mins.. got bored.

I sympathise. :pfft:

[sponge]

Damn, lower back is still aching from the deads on tuesday

I know that feeling.. it sucks!!

[Varven]

DOMS from deads are good !

they get so bad.. you cant sit in one position and drive for longer than 15 mins.

Then you have to find excuses for the missus about "lack of performance"... sheesh were a weird lot lol !

if your bored of deads try good mornings for a couple of weeks.. theyre good fun too.

[deegee]

Good weight on the bent over db rows, good all round progress too.

[poos_n_wees]

if your bored of deads try good mornings for a couple of weeks.. theyre good fun too.

Kewl.. its just that theres something badass about lifting a heavy weight off the ground

And thanks Deegee!

sun 15/10

quads

Warmup: 10mins

deep squats

10 x 40kgs

8 x 50

10 x 60

5 x 70

leg press

10 x 140kgs (2)

5 x 160

reverse bb lunges

10 each x 30kgs

8 " x 40

8 " x 40

leg extensions

10 x 90lbs

12 x 100

10 x 120

Then some calves junk.

Cardio: none :oops:

Note to self: Must. Eat. Before. Working. Legs.

[poos_n_wees]

mon 16/10

vert. emph & tris

Warmup: 5mins

seated db press

10 x 12kg's

8 x 17's

7 x 17's

4 x 17's

lat pulldowns (widegrip)

12 x 65lbs

10 x 80

6 x 95 (2)

bb push press

12 x 20kgs

8 x 25 (2)

5 x 25

assisted pullups

7

5 (2)

3

rear delt machine

10 x 40lbs

8 x 50

6 x 50

3 x 60

Then tris.

Cardio: 30mins SS. Broke the dry spell

[deegee]

Good to see you got some cardio in I am a believer of doing a bt of cardio every now and then if not to loose weight then just to strengthen the heart.

[poos_n_wees]

Good to see you got some cardio in I am a believer of doing a bt of cardio every now and then if not to loose weight then just to strengthen the heart.

Word.

[sponge]

Good to see you got some cardio in I am a believer of doing a bt of cardio every now and then if not to loose weight then just to strengthen the heart.

but cardio is so dull

[poos_n_wees]

Good to see you got some cardio in I am a believer of doing a bt of cardio every now and then if not to loose weight then just to strengthen the heart.

but cardio is so dull

***

weds 18/10

horiz emph. & bis

warmup: 10mins

flat db press

12 x 17's

10 x 19's

8 x 22's

6 x 22's

bentover bb row

12 x 30kgs

10 x 40

8 x 50

8 x 50

incline db press

12 x 17kg's

10 x 17's

4 x 19's

4 x 19's

one arm db row

12 x 17's

10 x 22's

6 x 24's

6 x 24's

Then bis.

Cardio: 40mins

***

thurs 17/10

hammies & calves

warmup: 5mins

CDLs

12 x 60kgs

10 x 80

8 x 90

5 x 100

SLDLs

12 x 20kgs

10 x 40

10 x 50

8 x 60

unilat lying leg curls

10 each x 20lbs

10 " x 30 (2)

seated leg curls

12 x 3 plates

10 x 4

12 x 3

then calves.

cardio: 30mins SS

[poos_n_wees]

tues 25/10

quads & calves

DOMs today. HARD.

Warmup: 9mins

front squats

12 x 40kgs

10 x 50

8 x 60

5 x 65

hack squats

12 x 20kgs

10 x 30

8 x 35

6 x 35

leg press

12 x 120kgs

10 x 140

8 x 150

6 x 150

reverse bb lunges

10 each x 30kgs

8 " x 40

7 " x 40

Then calves junk.

Cardio: none

[sponge]

i've never done a front squat, do they kill the shoulders? any good?

[2guns]

i always do front squats, and they are about as sore on your front delts as normal squats are on yr traps (u can always use a pad)

i find them to put more emphasise on my quads rather than my arse.

mind u im not the one with mean legs so dont take my advice lol

[poos_n_wees]

i've never done a front squat, do they kill the shoulders? any good?

VERY very good.. not better, just different. And like 2guns, I feel more emphasis on the quads with these. If you've never done them before, it's great to swap them in place of back squats just to vary your workouts a bit. Plus, I find doing front squats helps with my form when doing the back ones 'cos you've gotta stay upright during the ascent and maintain tension in the upper back.

As for being sore on the shoulders - not really. The bar rests on the clavicle/delts area (I use the cross-grip) - its almost slightly choking me in terms of where the barbell's at near my neck. It's not meant to be a comfortable movement, but it definitely gets easier over time

[Pseudonym]

I like them, but I do find them really hard on the shoulders as soon as you get any weight on. But perhaps I'm just a wuss! A pad would help, but the ones at our gym aren't long enough. I'm trying to convince them to get a front squat harness (which reminds me, it must be about time to pester them about it again... :grin:)

[2guns]

ok cross your arms and put the bar on top of your shoulders, but so u can feel it on yr neck this is how i do it. sure its gonna make yr shoulders ache abit but thats cause u have over 100kg on them (wat u expect)

unless maybe u need bigger shoulders :pfft:

[poos_n_wees]

I'm trying to convince them to get a front squat harness

gimme gimme gimme

Just checked out that website.. and that harness looks mean! You would definitely be able to put more on the bar...

I hope I don't look this scared before I squat :?

[poos_n_wees]

thurs 26/10

verticals & bis

seated bb press

12 x 20kgs

10 x 25

8 x 30

5 x 35

lat pulldowns

12 x 65lbs

12 x 80

10 x 95

8 x 95

bb push press

12 x 20kgs

7 x 25

6 x 25 (2) :evil:

lat pulldowns (diff grip)

12 x 80lbs

10 x 95

7 x 110

lat raises superset w/front raises

10 x 7kgs / 10kg plate (3)

Then bis.

Cardio: none

***

mon 30/10

horizontals & tris

flat bench

12 x 30kgs

10 x 40

8 x 50

4 x 60

bentover bb row

12 x 40kgs

10 x 50

8 x 50

3 x 60

incline bench

12 x 30kgs

9 x 35

8 x 35

seated row

10 x 105lbs (3)

pec dec

12 x 30lbs

10 x 60

single db rows

10 x 22kg's

8 x 25's (2)

** Left arm fatigued.. needed rest pauses during last set :x

then tris.

Cardio: neh