Just keeping tabs

[justhell]

good stuff on getting 90kgs j!

thanks man,its not too easy to do aye, its a cool feeling having the extra weight.

seems to be at a stand still at the moment,but maybe next week it will get to 91kg? :pray:

Iv gained almost 11kg in 10 weeks,i like that. :nod:

8)

[soundsgood]

11kgs in 10 weeks? :shock: That's awesome progress bro.

Solid strength gains too. Keep it up man. Let's hit 95!

[justhell]

11kgs in 10 weeks? :shock: That's awesome progress bro.

Solid strength gains too. Keep it up man. Let's hit 95!

Thanks Soundsgood,

Il keep trying for 95kg, :pray: But yea im stoked that i finally hit 90kg \:D/

I have today & tomorrow rest days from the gym,then sunday we go back to the start of our 16 day program.chest & biceps.

:nod:

Cheers mate

[justhell]

Sun 17th April

weight today 91.0kg :clap: ,may due to a good breakfast?but il take it. :pfft:

Had a bloody Awwssoome workout today and i got drenched in sweat :pfft:

trained Chest & biceps,was quite a long sesh today but still pretty intense.

Flat benchpress

60kg x 12 reps

100kg x 10 reps

120kg x 6 reps (easy)

140kg x 7 reps(nearly went for 8 but hesitated,so racked it up.)

incline db bench press

34kg x 12 reps

40kg x 10 reps

48kg x 8 reps

Cable cross overs

70lb x 12 reps

90lb x 10 reps

100lb x 8 reps (hard)

flat db bench press

40kg x 12 reps

46kg x 10 reps

50kg x 8 reps (last 2 assisted)

spider curls

15kg + bar x 12 reps

20kg + bar x 10 reps

30kg + bar x 8 reps

wall curls

16kg x 12 reps per arm

16kg x 10 reps per arm

18kg x 8 reps per arm

we went lighter today cause used up energy doin chest, and we wanted to do good form.

machine bicep curls

46kg x 12 reps

50kg x 10 reps

64kg x 8 reps

so all & all it was a hard workout,and we got goood pumps.

:grin:

[justhell]

18/4/11

This weeks food for work is 3.5kg of skinless boneless chicken Brest with 2 jars chicken tonight (tandori),700gms mixed veges.

Has got to be my best brew yet,DIVINE. =P~

[drizzt]

Nice lifting JH, and nice eating too they look like some tasty meals! :nod:

[frantic]

you are the god of thunder every time you step in the gym - the earth heaves under the weight of your almighty power .... 95kg is in your sites.

Like opti said..and your doing so well Just hell..95 lad..95! you can do it :nod:

[justhell]

Nice lifting JH, and nice eating too they look like some tasty meals! :nod:

you are the god of thunder every time you step in the gym - the earth heaves under the weight of your almighty power .... 95kg is in your sites.

Like opti said..and your doing so well Just hell..95 lad..95! you can do it :nod:

Hey drizzt and frantic,

thanks heaps for the encouragement,im giving it my all to hit 95kg,iv just started week 11 today so only 3 lots of test left for this cycle.

+ 2 weeks till i clears from my system,so really i do have 4 weeks left to gain 4-5kg.

It can be done :nod:

meals have been good and i feel im getting the hang of eating big.

cheers

[justhell]

unbelievable,i just finished filling out my journal,THEN.......? the site just disappeared,FCUK.....here goes il do the whole thing again..ahhhhrrrr :evil:

Mon 18th April

Weight tonight 91.2kg :grin:

Trained Legs tonight and pushed myself hard as.

Leg Extensions

150lb x 12 reps

190lb x 10 reps

210lb x 8 reps

Squats

60kg x 12 reps

100kg x 10 reps

140kg x 8 reps (deep) PB 8)

Lunges

3 sets of 20 steps holding 18kg DBs :shock:

Leg press

240kg x 12 reps

280kg x 10 reps

320kg x 8 reps

Leg curls

95lb x 12 reps

130lb x 10 reps

150lb x 8 reps

Standing calf raise

320kg x 15 reps

360kg x 15 reps

360kg x 15 reps

Seated calf raise(new)

30kg x 12 reps

50kg x 10 reps

70kg x 8 reps

swiss ball dead bugs

25 reps

25 reps

30 reps

After all that im thinking"il have sore legs tomorrow"

8)

[aidangro]

unbelievable,i just finished filling out my journal,THEN.......? the site just disappeared,FCUK.....here goes il do the whole thing again..ahhhhrrrr :evil:

Mon 18th April

Weight tonight 91.2kg :grin:

Trained Legs tonight and pushed myself hard as.

Leg Extensions

150lb x 12 reps

190lb x 10 reps

210lb x 8 reps

Squats

60kg x 12 reps

100kg x 10 reps

140kg x 8 reps (deep) PB 8)

Lunges

3 sets of 20 steps holding 18kg DBs :shock:

Leg press

240kg x 12 reps

280kg x 10 reps

320kg x 8 reps

Leg curls

95lb x 12 reps

130lb x 10 reps

150lb x 8 reps

Standing calf raise

320kg x 15 reps

360kg x 15 reps

360kg x 15 reps

Seated calf raise(new)

30kg x 12 reps

50kg x 10 reps

70kg x 8 reps

swiss ball dead bugs

25 reps

25 reps

30 reps

After all that im thinking"il have sore legs tomorrow"

8)

bout time they got us a seated calve raise !!!

[justhell]

:ditto:

Hey there aidangro,i recon aye, its a good way to finish off calves.

shit im feelin lastnights workout hardout,lower back, quads & calves.

glad tonight is a rest,day off.

c u tomorrow.

8)

[justhell]

wed 20th April

weight tonight 91.1kg :?

may be iv been eating too much and not enough sleep,lately iv been really tired and lacking energy?

Tonight on a couple of things i was not myself(does s_x b4 a workout make you weak?).ok too much info :pfft:

Trained BACK tonight,i was strong towards the end but really sucked on chin ups and bentover rows,(still cant get it right)very frustrating!

still having superpump but i dont think its doing much.

may be iv just had a bad day?

Deadlifts

60kg x 12 reps

100kg x 10 reps

140kg x 8 reps (hard)

Seated rows

150lb x 12 reps

180lb x 10 reps

210lb x 8 reps

Chin ups

6 reps (sore forearms)

8 reps

8 reps

Bentover rows

60kg x 12 reps bad form

60x 10 reps still not right

60 x 12 reps getting better form.

Pull overs machine

77kg x 12 reps

91kg x 10 reps

105kg x 8 reps (pretty sure its kg not lb?) 8)

Lat pulldown

77kg x 12 reps

91kg x 10 reps

105kg x 8 reps

swissball sit ups

40 reps

50 reps

40 reps

i have to have an early night for once,just gonna have staek eggs & chips and hit the hey.

hopefully il feel good for gym tomorrow night.

8)

[bar-belle]

Tonight on a couple of things i was not myself(does s_x b4 a workout make you weak?).ok too much info :pfft:

dude too much info... but yes...I would think the good endorphins running round the body would have you in a relaxed state rather than an adrenalised fight or flight state needed for lifting...2c worth :grin:

still having superpump but i dont think its doing much.

may be iv just had a bad day?

try turbos

[justhell]

Hi ya bar-belle,

:oops: ,sorry bout that yeep too much info :oops:

Im going to look into getting sum turbos,from what iv read on this site people do like them.

Thanks for the advice bar-belle

CYCLE UPDATE

Iv been thinking today that may be my last purchase of enanthate could have been dodgy?,

Lately im feelin like i have low test levels(been there before),

so i did last nights shot from a new (different batch) vial,but now it will be 2-3 weeks till that kicks in ,

so now my plan is to carry on cycle for at least 15 weeks all up and will probably go up to 17 weeks?

i want to get to at least 95kg now and also want to get the most out of this cycle.

If any one has any advice on running a cycle for this long, i would like to hear about it.

for my pct i have

25mg exemestane ed for 3 weeks along with 20mg nolvadex ed for 4 weeks.

Thanks

[justhell]

Thurs 21st April

Weight tonight 90.7kg thats all good,i didn't eat like i normally do today,feeling weak and tired at work but came right after work?

Trained Shoulders & triceps tonight,it was a mean as workout and we went up on some things too.

Lateral raise

? x 12 reps then up 3 plates

? x 10 reps then up 2 plates

full stack 200lb x 8 reps PB

Reverse machine press

112lb x 12 reps

150lb x 10 reps

175lb x 8 reps PB

DB Arnie press

18kg x 12 reps

22kg x 10 reps

26kg x 8 reps PB

Front raise SS Reversefly

20kg x 12 reps each arm SS ?kg reverse flys x 12 reps

20kg x 10 reps each arm SS +1 big plate reverseflys x 10 reps

22kg PB x 8 reps eacharm SS 82kg PB reverseflys x 8 reps

Shrugs

100kg x 20 reps

140kg x 10 reps

180kg x 4 reps (slipped)

180kg x 6 reps (hard)

Tricep push down rope

130lb x 20 reps

140lb x 15 reps

150lb x 12 reps (full stack)

DB Hammer Press

30kg x 12 reps

34kg x 10 reps

40kg x 12 reps

Close Grip Bench press

80kg x 12 reps

90kg x 10 reps

100kg x 8 reps (hard)

Got a bloody good tricep pump,and mean shoulder workout.

We have the next two days off then sunday back to the gym for CHEST, :wave:

TTFN

[frantic]

crack up about the s-x comment :pfft: yeah that would make you weak for your workout, and about the super pump, do you think your body is to use'd to it? I always try and take a weeks break from using any pre workout supps,once a month..keeps the body guessing..just my 2c

[justhell]

Hi frantic,ha ha i told the wife never again before the gym :pfft: (i must be madd),

with the superpump iv only been having 1 scoop cause im trying to make it last,but last night i took 2 scoops,and it might have helped, but we did go extra hard,it was good.

I think il give SP a break after this tub and try out the turbos,iv tried jacked3 ect....,superpump seems to work for me normally.

i have been lacking alot of sleep and its probably caught up with me.

only getting 5 or 6 hours at the most a night,but i have started to get more sleep since wednesday night. trying :pray:

cheers frantic

8)

[justhell]

Sunday 24th April

Weight today 90.1kg,yeep seems to be going down :evil: ,cant wait till my enanthate kicks in,it will soon. :grin:

Trained Chest today,it was a good hard as sweaty workout,and still not feelin like i should be,start week 12 tomorrow on test cycle.

Flat benchpress

60kg x 12 reps

100kg x 10 reps

120kg x 6 reps

140kg x 8 reps(last 2 assisted)heavy as today! AAarrrr

db incline bench press

28kg x 12 reps

38kg x 10 reps

42kg x 10 reps

cable cross overs

70lb x 12 reps

80lb x 10 reps

100lb x 8 reps (hard as)

DB flat bench press

40kg x 12 reps

46kg x 9 reps (i think)

50kg x 8 reps (last 2 spotted)

So im still training as hard as even though im not feelin extra strong at the moment,all good ,hoping il increase the weights soon,and my body weight has got to go up too.

Made a nice batch of mince last night for my weeks worth of smokos,4kg beef mince,700 grms veges,2 cans of just add mince and a little paprika and some soya sauce.Got 10 500 grm bags.

8)

[Mrbig]

hay bro just curious how come you bench the same as you deadlift and squat??

does benching come real easy for you??

[justhell]

hay bro just curious how come you bench the same as you deadlift and squat??

does benching come real easy for you??

Hows it going Mrbig,

i have always favored benchpress, even at 18 years old,my mates would buzz out :pfft: , im only average (getting bigger) build at 171cm high ,and dead lifts & squats at 140kg is me maxed out :shock: ,

I have legs tomorrow & im :shifty: not too sure on how that will go,last week was my first time ever squating 140kg & it was quite hard pushing out 8 deep ones. :shifty:

Benchpress is what i use to gauge my strength :nod: (how im feeling)

Cheers

[Mrbig]

thats cool bro just impressed by how much you bench for someone of your weight

would have thought being shorter would make squats and deads easier

[justhell]

Thanks Mrbig,yea i would like to lift more on deads & squats,il keep trying,eventually its got to pay off.

8)

Cheers

[justhell]

mon 25th April

Weight tonight 89.8kg,im positive now my last 10ml vial was useless,but also happy that iv kept on pushing myself quite hard, thinking i should be doing better!

Trained LEGS tonight,and it was another wicked workout,had to go at a quicker pace because the gym was closing.

Leg extension

130lb x 12 reps

190lb x 10 reps

210lb x 8 reps

Squats

60kg x 12 reps

100kg x 10 reps

140kg x 8 reps (hard hard hard all ass nearly touch ground)

Leg press

240kg x 12 reps

280kg x 10 reps

320kg x 12 reps :nod:

Lunges

18kg dbs lunge 20 steps x 3 sets (wicked)

leg curls

110lb x 12 reps

130lb x 10 reps

150lb x 8 reps (bad form but maxed out with no pain from stuffed knee)

calf raise standing

320kg x 20 reps

360kg x 15 reps

360kg x 12 reps

calf raise seated

40kg x 12 reps

60kg x 10 reps

60kg x 9 reps (awsome calf pump,yes)

8)

[Optimass]

Go 20 weeks mate - shouldn't take 3 weeks to get your test levels back to where they need to be. If anything you may get a bit of a spike off some quality test if thats what you have.

I still think your rep ranges are high on your last set - train for power and get the bulk. 2-4 reps .... i.e flat bench b/b last set 2-4 reps @ 160kg. you have a few 8 rep sets in there anyway ...

Then get someone to spot two 6 second eccentric reps (@160kg). I normally do this and then pic a compound exercise right at the end of the entire workout to rep out on for maxx pump - like pressups or dips with legs tucked under chest.

Just an idea - good to see your still hanging in there anyay.

95kg .... you can do it :nod:

[justhell]

Go 20 weeks mate - shouldn't take 3 weeks to get your test levels back to where they need to be. If anything you may get a bit of a spike off some quality test if thats what you have.

I still think your rep ranges are high on your last set - train for power and get the bulk. 2-4 reps .... i.e flat bench b/b last set 2-4 reps @ 160kg. you have a few 8 rep sets in there anyway ...

Then get someone to spot two 6 second eccentric reps (@160kg). I normally do this and then pic a compound exercise right at the end of the entire workout to rep out on for maxx pump - like pressups or dips with legs tucked under chest.

Just an idea - good to see your still hanging in there anyay.

95kg .... you can do it :nod:

Hi there Optimass,Yea i do like the sound of 20 weeks,and i do have 1 more spare vial sittin there doin nothing :pfft: ,

im feelin alot better since wensdays shot,i wish i got bloods taken to confirm the bunk vial,not to worry though il just keep going now till i run out.im doing 1.2ml x 2wice a week to get 600mg,so i will get 18 weeks i think?

Wow i cant imagine what 160kg benchpress will feel like,140kg is a mission to bring down the first rep,then it gets easier. 8)

i appreciate your advice mate,it gives me a new way to look at my cycle,to get the most from it.

Thanks Opti,i will give that a shot.

:nod: