journal for next year

[wilty]

hey all thought i would start up a journal not too sure if will have alot of time but will update it as much as i can.

So here goes

Chest today

incl bp bb

80kg*10

80kg*10

85kg*10

90kg*8

BP BB

60kg*20

80kg*12

90kg*10

100kg*8

INCL FLE

27kg*10

27kg*10

27Kg*10

20kg*10 dp set

DECL BP

80kg*15

80Kg*14

100kg*8

100kg*8

DIPS

BWT 3*12

stand calf

120kg*15

160kg*12

160kg*12

no cardio (not too sure if i should be doing any at all)

workout was good not too sure how i stack up with you guys

WILTY

[jono]

looking strong man. good to see a new log :grin:

[Big john]

solid wrk out m8, hope to see more progress reports in yr journal

[deegee]

Hope you get some good progress going, always pleanty of encouragment here to

[Growth]

wow looks like you really hit the chest hard mate. Good to see the volume up there.

[wilty]

thanks guys will hopefully post a pic in a few days. Bi's and tri's tommorow . Should be all good. Time for me to make some solid gains.

:grin:

[jono]

thanks guys will hopefully post a pic in a few days. Bi's and tri's tommorow . Should be all good. Time for me to make some solid gains.

:grin:

eat like youve never eating before :grin:

[wilty]

Hey all

bicep/tricep workout today and must admit was not up for it at all. Had a decent bicep part of workout but tricep part not so strong.

here goes

ez bar bb curl

30kg*12

40kg*8

40kg*8

45kg*8

incl db curl

16kg*8

18kg*8

18kg*8

23Kg*7 (damn full pump by this point)

hammer curl

18kg*8

20kg*8

2okg*8

23kg*7

21's

3sets with 25kg (full pump now)

Pushdown

(not sure of weights if in ilbs or kgs with pin mach)

63*12

84*10

84*10

91*8

rope pushdown

42*11

49*10

49*10

skull crushers

30kg 3*10 (could not get into the grove with this)

db Kick back

10kg*12

12kg*12

16kg*12

So there we go was happy with first part of workout but tricep workout sucked. Also through in some light ab workout

Have added a pic this was taken one week before the wellington nzfbb comp.

[jono]

bi work looks strong. get rdy to eat to make progress from that pic. and SQUAT

[Pseudonym]

Looking good, Wilty. What were your stats there? You've got good definition in the legs, and good-sized arms. You could possibly focus on bringing up the lats a bit more to accentuate that V-taper.

What did your workmates think of you stripping down to your undies in the office? I hope you waited until after hours!

[wilty]

hey dude thanks for that , yeah my back sucks. I was at about 93kg i competed at 91.9kg, not sure re BF %

I think workmates were use to me stripping off ha ha ha , well they must have been they brought me a bunch of flowers andd good luck card on day i competed ha ha ha :pfft:

[deegee]

Bi work out does look good, stick hard at those tris.

[Growth]

What did your workmates think of you stripping down to your undies in the office? I hope you waited until after hours!

lol :pfft:

Arm work looks pretty good mate.

[wilty]

cheers

big back day tommorow, think i need to seriously look at diet soon

[sponge]

Props to you for posting your pic proportions look pretty good in my opinion just needs a bit more size but that comes with time.

Post any diet queries man only too hapy to help a fellow kiwi

[wilty]

just think diet generally sucks to tell you the truth , i cut up ok but cant put on any decent size, not too sure what am doing really

[wilty]

here is todays installment and just for you Jono i did some deadlifts ha ha ha.

Have not been doing them for a while but got back into them.

So buckle up and here we go.

lat cable pulldown

120*15 (wmup)

195*8

195*7

150*9

165*8

Last two sets pulldown to front.

Seated row (hammer strength mach)

100kg*8

100kg*8

110kg*8

120kg*6

Close grip pulldown (hammer strength mach)

100kg* 8

100kg*8

100kg*8

deadlift

100kg*8

110kg*6

110kg*6 :evil:

db row

35kg*12

42kg*10

42kg*9

stand calf raise

120kg 3 sets 15

toe press 160kg 3 sets 20

So there we go another day down

legs tommorow :twisted:

[jono]

nice work all round man. if i was you i would do em 1st when you have the most energy

[wilty]

yeah usually do but toaday was a last min decision to throw them in.actually glad i did will def be first up next time

[Tehhaxorr]

Looking lean man, now start eating 3x as much!

[Big john]

some solid wrk there m8 keep it up!!!

[deegee]

Goo looking workout there, keep up the good work

[wilty]

legs today and the weights may not look impresive but what you may not see are lots of subtle things that i did this workout which really made it a tough workout, especially with the legpress which ended up being really deep leg presses.

Anyway here we go

Leg ext 150lbs 2*15 warm up

squat

100kg*8

100kg*8

110kg*6

110kg*6

leg press

160kg*8

200kg*8

200kg*8

200kg*6

200kg*6 wieghts are plate weights only

leg ext

35kg*8

35kg*8

35kg*8

42kg*8

leg curl

35kg*12

40kg*11

45kg*6

30kg*11

stand calf raise

80kg*12

120kg*12

80kg*10

80kg*10

As i said weights may not look much but with the little changes my legs were fried :twisted:

[jono]

nice work man. legpress should always be super deep :grin: super deep on all ex

[Growth]

Very solid looking workout there man! Good effort!

nice work man. legpress should always be super deep :grin: super deep on all ex

lol, jono would squat on a ledge so that his arse could go below the floor if he could :pfft: