Iron Mind

[Big john]

chest n bis

bikework and stretches

chest

Incline BB bench

2 warm up sets

60x7

70x5

75x3

80x3

90x2

100x2 pb:twisted:

105x2 pb:twisted:

105x1

80x7

60x7

flat DB flyes

20x8

25x8

27.5x8

Bis

BB curls

40x8

40x8

50x8

50x8

50x8

Good day today incline bench has never been my strong point. but to climb 10 kilos in weight from feb 2nd where my max was only 95 im pretty stoked!. setup on approach/unracking felt good, getting the bar to atleast an inch or 1/2 inch off the chest

[jono]

nice pbs mate.

heavy bb curls too

8)

[tinytraps]

strong incline dude :nod:

[drizzt]

Pheeeew, nice incline mate 8)

[startinfromscratch]

seems like your doing it good mate, pb's coming out like dudes at an elton john concert. KUTGW :pfft:

[Big john]

nice pbs mate.

heavy bb curls too

8)

thanks jono...those curls made me suffer 8)

strong incline dude :nod:

Pheeeew, nice incline mate 8)

thanks Tt and drizzt ...feels good to make increases in my laggin parts

seems like your doing it good mate, pb's coming out like dudes at an elton john concert. KUTGW :pfft:

:pfft: thanks scratch...plenty more to come thou :wink:

[steak]

looks like you're adapting to SteakAsize nicley now bro :nod:

nice bit of volume and the weights keep climbing :clap:

[Big john]

return of the back

DLs

60x8

100x7

140x3*belt

160x2

180x2

190x1 PB :twisted:

200x missed :evil:

180x1

100x7

60x12

rack pulls

100x8

120x8

140x7

cable rows double contractions

60x8

66x8

72x8

aftermath:- think i was abit to fuckin optimistic to do deads and racks in one day ahh well live and learn. Deads were ok, still need to have more hip drive on the heavier sets i think it was non-exsistant on one of the sets. and my focus point was to low :naughty: :naughty: . So ill be looking to rectify that in the very near future.

on a better note...nothing like comin home after deads day and scrapping up a kingi feed

[drizzt]

Nice lifting bro :clap: Congrats on the 190, 200 won't be far off for you - do you think the 190 set killed your chances at 200? Where'd you get stuck?

Seeing that feed almost made me drool =P~

[Big john]

Nice lifting bro :clap: Congrats on the 190, 200 won't be far off for you - do you think the 190 set killed your chances at 200? Where'd you get stuck?

Seeing that feed almost made me drool =P~

yea doin the 190 mightve tapped the reserves abit too much, only got the bar to midshin on the 200 regardless pleased i got a PB outtve it :nod: persistance will pay off in the end

[tinytraps]

Bro your DL is gaining like crazy :nod: awesome stuff keep up the hard work! :grin:

[Big john]

Bro your DL is gaining like crazy :nod: awesome stuff keep up the hard work! :grin:

As big Louie would say: "im not satisfied....i wanna put more weight!....i wanna beat him!" :wink:

[steak]

so close bro! Keep up the awesome work :clap: but be wary of all the 1RM stuff. It can sneak up on you and you end up well fucked with chronic fatigue or some other shit like the flu as your CNS/immune system gets taxed to hell :cry: and then you wont be lifting jack. Its a marathon not a sprint.

Lookin strong all the same and you're a young fella with good nutrition so bodes well for you brah :grin: How long you been on this prog now..4-6 weeks or so?

[tinytraps]

Steak hit the nail on the head bro be careful maxing all the time especially with the dl seems to fry the cns real quick. Its good to cycle your Main exercise every few weeks and change the rep range. But keep milking these gains while you can and when you start to stall change things up

[startinfromscratch]

sweet pulls john! wasnt long ago 150 was a pb, now your looking at the 2 hundy - thats awesome mate. do you use a belt? im fathoming belt-use, and curious bro.

[Big john]

sweet pulls john! wasnt long ago 150 was a pb, now your looking at the 2 hundy - thats awesome mate. do you use a belt? im fathoming belt-use, and curious bro.

everyones got different veiws on belt use bro, i only use the belt now when im doing triple/doubles/and single reps now...wasnt a couple weeks ago i was beltin @ a hundy now backs pretty good till 140. youll still get lower back str growth even with the belt imo....but im no expert

[Big john]

hammie burgers and calves

Hamstrings

SLDL

60x7

80x7

90x7Belt

100x5

100x5

100x5

100x3

60x7

60x7

lying leg curls

42x8

48x8

48x8

calves

explosive toe press 10 secs rest between sets (high rep day)

120x20 for 10sets

decided to take it easy on the hammies/lower back today was still abit tender from yesterday so grip wasnt too shit hot :grin: so kept the reps fairly high

[steak]

calves

explosive toe press 10 secs rest between sets (high rep day)

120x20 for 10sets

that'll turn ya calves in cows :grin:

[Big john]

calves

explosive toe press 10 secs rest between sets (high rep day)

120x20 for 10sets

that'll turn ya calves in cows :grin:

:pfft: lady working out nxt to me mustve been wonderrin why i was cursing n swearing inbetween sets :grin: :grin:

[Big john]

delts/tris

shoulders

BB seated presses

40x7

50x7

55x5

60x5

65x3

70x3

75x3

75x3

50x7

40x9

side laterals supersetted with reatr flyes

12.5x8

12.5x8

12.5x5

tri's

Seated DB OHE

22.5x8

30x7

35x7

40x7

42.5x7

45x7 :twisted:

47.5x7 :twisted:

pulldown close grip

65x8

83x8

96x8

[Big john]

quads/calves

quads

Box squats (no touch and goes)

60x7

60x7

80x5

80x5

100x3

110x3

115x3

120x2

100x5

60x8

leg ext

92x8

92x8

92x8

Calves

standing calf rises machine

fs(126)x10

fsx10

fsx10

fsx10

fs+20kgx10

fs+40kgx10

fs+60kgx10

fs+80kgx10

fs+100kgsx10

fs+100kgsx10

fs+100kgsx10

[steak]

you must be likin them box squats bro...2 weeks in row aint it

good train 8)

[drizzt]

Some good volume there bud, keep it up!

[bar-belle]

Dude some numbers there.. will be plenty of growth happening for Big John...won't recognise you next time I see you :pfft: BTW like your journal title :nod:

[Big john]

you must be likin them box squats bro...2 weeks in row aint it

good train 8)

where have box squats been all my life? :grin:

Some good volume there bud, keep it up!

thanks bro, strengths slowly climbing

Dude some numbers there.. will be plenty of growth happening for Big John...won't recognise you next time I see you :pfft: BTW like your journal title :nod:

:grin: thanks BB steak-a-size addin str and growth nicely, hopefuly nxt time i come up we can hit up the deads?