Ive been squatting- conjugate programme based on WS.

[Growth]

Good to see your progress mate, just remember, pain is bad.

[Varven]

Thanks bro,

did 20min of cardio today and covered 2.25kms.

starting cardio slowly from this week.

Also did 3 sets of db shrugs and 3 sets of upright rows for traps cause i hardly ever do them.

Bah.. too boring.. Ill rely on heavy deads n rack deads to stretch n grow me traps.

[jono]

niec work on some new weights there man. dont do too overboard, if you cant control the weights you can get injuried really easy.

also be careful putting the weights down.. eg when i was gtraining shoulders last week .. and i was putting down the 32s.. i almost dropped one of them on my foot lol :grin:

[deegee]

Careful with the fingers! When I have to drop weights due to failure I try to make at least a semi controlled drop. ie I know where the weight is going, hope the finger is ok

[sponge]

sucks about your knee bro you ever tried knee straps?

dunno if this has been mentioned already

[Varven]

havent tried knee straps yet, intend to do so soon though.

Skipped back and tricep work this week cause of stoopid finger injury.

Did Chest and Biceps today.

Flat Bench

40 1x15

60 1x7

70 1x4

65 1x6

50kg 1x10

Incline DB chest press

26.5kg 1x10

29.5kg 1x5, 1x5 new weight :grin:

26.5 1x6

this excercise felt really solid. wish I could make gains on flat bench as well. Surprised at increases during low calorie diet phases !

Must be the caffeine boosting me through

Decline BB bench

30kg 1x15

40kg 1x10

50kg 1x8

Im not really too fussed about this excercise, I just try to push relatively high reps cause stuff like flat bench seems to hang around the lower rep range.

Standing Bicep BB curls

20kg 1x15

30kg 1x7, 1x4, 1x5 Already pumped and burning..

seated alternated DB curls

11kg 1x8,1x8, 1x8

Preacher curls

20kg 1x8, 1x8, 1x8... dont really like this excercise very much but im repeatedly assured that it gives fantastic bicep thickness so im sticking to it.

missed abs as I was pressed for time. Man I want carbs... grrrrrr this carb cut off is a drag !

[jono]

havent tried knee straps yet, intend to do so soon though.

Skipped back and tricep work this week cause of stoopid finger injury.

Did Chest and Biceps today.

Flat Bench

40 1x15

60 1x7

70 1x4

65 1x6

50kg 1x10

Incline DB chest press

26.5kg 1x10

29.5kg 1x5, 1x5 new weight :grin:

26.5 1x6

this excercise felt really solid. wish I could make gains on flat bench as well. Surprised at increases during low calorie diet phases !

Must be the caffeine boosting me through

Decline BB bench

30kg 1x15

40kg 1x10

50kg 1x8

Im not really too fussed about this excercise, I just try to push relatively high reps cause stuff like flat bench seems to hang around the lower rep range.

Standing Bicep BB curls

20kg 1x15

30kg 1x7, 1x4, 1x5 Already pumped and burning..

seated alternated DB curls

11kg 1x8,1x8, 1x8

Preacher curls

20kg 1x8, 1x8, 1x8... dont really like this excercise very much but im repeatedly assured that it gives fantastic bicep thickness so im sticking to it.

missed abs as I was pressed for time. Man I want carbs... grrrrrr this carb cut off is a drag !

nice work. i would not use knee wraps if i were you. dont need em.

ive seen people use them and you can use more weight if you do but its not you whos lifting it, its the wraps... i think this is VERY dangerous and it could lead to too much weight being used.. and injury.

save the knee wraps for the 7/8 plates a side squatting

[Ash]

Good workout, it's good to see you still making strength gains.

Glad to see you managed to train despite your banged-up finger. It's a pity we didn't get to lift together while I was in AKL this week, we'll make a plan next time! Given how badly I ate while I was up there, it's probably a good thing you didn't see me train, it might have been embarrassing. :oops:

[Varven]

Good workout, it's good to see you still making strength gains.

Glad to see you managed to train despite your banged-up finger. It's a pity we didn't get to lift together while I was in AKL this week, we'll make a plan next time! Given how badly I ate while I was up there, it's probably a good thing you didn't see me train, it might have been embarrassing. :oops:

Thanks mate,

yeah in hindsight the finger saga was amusingly stupid.

We definitely should workout next time your up. Who cares about the numbers on the plates man, as long as were achieving our goals !

[Growth]

Great workout mate, good to see all the guys with journals making excellent progress :nod:

[Varven]

Very happy today.. had an excellend Leg and shoulder day after weeks of having to pussy foot around due to injury.

DB shoulder presses

23.5kg 1x9, 1x8

26.5kg 1x7 New Weight :grin:

23.5kg 1x9

Seated Shoulder Machine press as for once both the racks in my gym were occupied so I couldnt perform Seated BB military presses.

78kg 1x12

90kg 1x10, 1x10, 1x9

wow wont be long before I max out this machine !!!

Squat

I had a good pt friend of mine spot me as I felt a little uncomfortable pain, he spotted a mistake in my knees loosing position at the bottom of the lift. After rectifying this, Form felt good, no pain and I blasted quads.

40kg 1x12, 50 1x12

60kg 1x8

70kg 1x8

80kg 1x8, 1x6

85kg 1x6.

wohooo.. 85kg is the weight I used last before injury. Not the same reps and sets but so much satisfaction to rack up the same weight again.

Cant wait to Hit 2pps on squats .

I didnt perform front squats as I didnt wanna push too hard and injure again so I went hard on Iso Lateral Leg PRESS machine.

2pps 1x10

2.5 pps 1x10,

3pps 1x6, 1x6

2.5pps 1x10

theres a guy who loads up 130kg and does a 1/4th squat, you all know what I mean, drop about 3 inches and then lock back up. He couldnt squat either cause the rack was busy and the most he could do on leg press was 3 sets of 8 reps on 3 pps. HEHE, its all about ass to the grass as Jono says

Lying Leg Curl

54kg 1x10, 1x10, 1x8, 1x7 new reps :grin:

I couldnt perform any db side lat raises as all the presses wore me out, and I was very nauseous by now. Had to stop. All in all, a very good workout for me, Im really happy to be able to cane legs again. Hopefully it can catch up with the rest now. Cutting diet is a #$@#$ . Im starting to feel week often and real grumpy. Off to pig on cottage cheese.

[Ash]

Nice workout!

You're doing really well and if you've tracked down what might be causing your knee problems while squatting - you'll do even better over the next few months.

[Varven]

Thanks dude, its good to be getting back in gear, I see its the same for you. Hope your back is good now.

[deegee]

You guys and your injuries! I must be just lucky I guess. Good to hear that you are getting back to some of the old weights

[Simo]

Man you are going awesomely (if thats a word), and on a cut too, keep it up bro.

[Varven]

Thanks Simo,

progress cant be continuous on a cut though. It started to show today.

I usually work out chest and Biceps on thu but I had to prepone it to today cause Im working tomorrow. Which didnt seem to horrible despite being a little low on sleep EXCEPT for the fact that stupid me should have realized my shoulders were hammered after yesterdays workout.

Note to all : its not the smartest idea to train chest on day after shoulders or vice versa.

Anyway.:

flat bb bench

40 1x15

60 1x8

70 1x failed

60 1x, 1x3

my shoulders were getting strained so I just moved onto the next ex.

Incline DB presses

21kg 1x10

29.5kg 1x4.5 1x7 new reps :grin:

26.5 1x5

Decline BB presses

40 1x15

50 1x8, 1x12,

60kg 1x8

I could have raised weight but shoulder quit.

[jono]

keep it up man

[deegee]

Good work on the new reps there.

[Varven]

Oh and forgot to add in bicep work i did after chest:

standing BB curls

30kg 1x6,1x7,1x7 New Reps :grin:

Preacher Curls

22.5kg 1x10, 1x9, 1x8 new weight :grin:

Alternate DB curls

10kg 1x10,1x10,1x10

Ok biceps arent exactly my favourite muscle group, so one funny question:

when performing standing BB curls and seated EZ bar preacher curls, think of the normal hands position. Now the forearm part facing the inside on both my hands hurts like h ell... is that normal ?

[jono]

Oh and forgot to add in bicep work i did after chest:

standing BB curls

30kg 1x6,1x7,1x7 New Reps :grin:

Preacher Curls

22.5kg 1x10, 1x9, 1x8 new weight :grin:

Alternate DB curls

10kg 1x10,1x10,1x10

Ok biceps arent exactly my favourite muscle group, so one funny question:

when performing standing BB curls and seated EZ bar preacher curls, think of the normal hands position. Now the forearm part facing the inside on both my hands hurts like h ell... is that normal ?

heavy bicep work, esp straight bar curls is hard on your forearms, either they will grow huge and freaky, or if your not careful you can get injuries

[Varven]

Back and Triceps today

Went quite High volume but it was a good workout.

Wide Grip Chins 1x4, 1x4, 1x4

+ 5kg 1x2

Lat Pull downs wide grip

66 1x10

72 1x4, 1x4 new weight :grin:

66 1x8

BB rows

60 1x8

65 1x5

70 1x3 new weight :grin:

60 1x8

1 Arm DB rows

31.5kg 1x 10, 1x8 new weight :grin:

34 kg 1x5, 1x5 new weight :grin:

Deadlift

60kg 1x10

100kg 1x6

130kg 1x2 new weight :grin:

140kg 1x1 new weight :grin: BUT i considered it a FAILED REP :evil: cause my form gave away, and back rounded. Thus I stopped it immediataely even though i fully performed the rep. Will not come back into this zone until I can get higher reps in the 120 - 130kg zone. 1RM scare me !

Close Grip Bench

40 1x8

60kg 1x failed

45 1x12

47.5 1x8 new weight :grin:

50kg 1x6, 1x4, 1x4 new weight :grin:

Rope push down

42 1x10

48 1x6

42 1x10

I left out skull crushers for more sets of CG Bench. I think Ive figured out why I cant flat bench press a lot for chest... ITS CAUSE IVE GOT GIRLY TRICEPS :cry:

[jono]

great work on all those progress man.

be VERY careful with 1rm esp thinks like DL.

[Growth]

Wow mate, new weights all round, excellent work :nod:

[Ash]

Good job that man!

Remember - 1RM isn't bodybuilding :wink: (Just my ever so humble opinion)

[jono]

Good job that man!

Remember - 1RM isn't bodybuilding :wink: (Just my ever so humble opinion)

i agree on that