Just keeping tabs

[justhell]

Wed 27 April

Weight tonight 90.6kg :grin: yaae looks like im on the up & up now,Hopefully.

feeling great now and stronger,had a real hard training tonight,me & mate with pt & his mate,the pt pushes us hard,didnt get a chance to see all weight numbers cause they were up & down pretty fast.

but we trained harder than usual and it was kind of enjoyable. :nod:

we didnt do chin ups or bent over bb,cool,but did heavy t bar rows and extra sets instead. :grin: Trained BACK tonight.

Deadlifts

80kg x 12 reps

120kg x 10 reps

140kg x 8 reps

160kg x 4 reps (hard)PB

Seated row

? x 12 reps

? x 12 sets

? x 10 reps

drop set x 3-4 weights? (was mean)

T bar rows

100kg x 10 reps

120 x 8 reps

140kg x 7 reps

160kg x 5-6? reps

drop set 160 x 5,-40 x 5,-20 x 6,-20 x 6 i think?

lat pull down (machine)

84kg x 12 reps

up 1 plate x 10 reps

up 1 more plate x 8 reps

Pull overs (machine)

84kg x 12 reps

91kg x 12 reps

105kg x 10 reps

Bloody Awwwsome workout tonight,im finally feeling strong again.YES

\:D/

[justhell]

Thurs 28th April

Weight tonight 91.2kg :jive: Yeep back on track :grin: ,at my heaviest iv been now and hopefully i will only get heavier=stronger,had an Awwwsssoomme workout tonight ,we trained Shoulders fcuken primo. :nod:

Lateral raise

71kg x 12 reps

? x 10 reps

91kg x 8 reps (full stack)

Reverse machine press

117lb x 12 reps

155lb x 10 reps

175lb x 8 reps

Arnie DB press

20kg x 12 reps per arm

24kg x 10 reps per arm

28kg x 8 reps per arm PB

Front raise SS reverse fly

20kg fr x 12 reps per arm SS reverse fly x 12 reps

20kg fr x 10 reps per arm SS reversefly + 1 plate x 10 reps

22kg fr x 8 reps per arm SS reverse fly x 8 reps ? weight

Shrugs

100kg x 20 reps

140kg x 10 reps

180kg x 5 reps

180kg x 8 reps (first time with straps)

220kg x 1 rep (got to get use to straps)+ bloody heavy :shock:

feelin great tonight after all that,

1 day off now then back for bi & tri.

8)

[justhell]

Sat 30th April

Weight thismorning 90.8kg,not so heavy in the morning,only had oats & youghurt & protein shake before gym.

i weighed myself before bed the night before 92kg,im sure il hit that weight in the next week. :nod:

Trained Arms today and got a mean as pump.

Spider curls

15kg + bar x 12 reps

20kg + bar x 10 reps

30kg + bar x 8 reps

Wall curls DB

16kg x 12 reps each arm

16kg x 10 reps each arm

18kg x 8 reps each arm

Machine curls

36kg x 12 reps easy

4? x 10 reps easy

50kg x 8 reps harder

Drag curls

25kg x 12 reps hard (already fully pumped biceps)

30kg x 7 reps arrrh

30kg x 8 reps

rope pushdowns

140lb x 20 reps

150lb x 15 reps (stack)

150lb x 12 reps

db hammer Press

36kg x 12 reps

40kg x 10 reps

42kg x 10 reps :nod:

Close grip bench press

80kg x 12 reps

90kg x 10 reps

100kg x 8 reps

parallel dips

3 sets of 12 reps

now 2 days rest/recover then start 16 day cycle again,Chest & biceps, :nod:

8)

TTFN

[justhell]

this weeks eats

another week on the minced beef,the best food for gaining weight.

& cheap too.

8)

[justhell]

Tuesday 3rd May

weight tonight 90.7kg?wtf,man im pushing food into me all day and thats all i get?i am seriously lacking sleep tho,may be thats my problem!

Too HELL with what i weigh :evil: ,had a Fcuken wicked workout tonight,we trained Chest & biceps,got fully pumped. :nod:

Bench press

60kg x 12 reps

100kg x 10 reps

120kg x 6 reps

140kg x 8 reps (last half rep spotted)

150kg x 4 reps (all forced & spotted)

DB incline benchpress

30kg x 12 reps

40kg x 10 reps

46kg x 7 reps

Cable cross overs

80lb x 12 reps

90lb x 10 reps

100lb x 8 reps HARD

DB flat bench press

40kg x 12 reps

44kg x 9 reps

48kg x 7 reps

Spider curls

15kg + bar x 12 reps

20kg + bar x 10 reps

30kg + bar x 8 reps Hard as

Wall curls

16kg x 12 reps each arm

18kg x 10 reps each arm

18kg x 8 reps each arm

Machine curls

42kg x 12 reps

50kg x 12 reps

56kg x 8 reps

and after all that its a struggle to clip mb helmet up,but got there in the end.

now im gonna have some tea (porterhouse steak & rice) and hopefully il go to bed.well earnt. :pfft:

8)

[Optimass]

Nice train bro- have you thought about waking after 4 hours sleep and hitting another shake with some creamed rice for extra measure. A good way to get some extra cals in. Easier to sleep on a shake.

[frantic]

Hey JH, maybe it's the food..maybe it's the sleep..but chin up about the weight side of things, look back at what you have achieved so far!! keep trucking lad

[justhell]

Nice train bro- have you thought about waking after 4 hours sleep and hitting another shake with some creamed rice for extra measure. A good way to get some extra cals in. Easier to sleep on a shake.

Hey Opti thanks man,shit that 150kg does feel like 150kg ha ha ha,but il get the hang of it.

as for waking after 4 hours for food i do most nights cause i dont get to bed till 12 or 1am and i get up at 530am.,i just dont feel like going to bed, or by the time i get lunches organized its midnightish aswell.

thats the 1 thing i let myself down on.just too much to do and not enough time.

Cheers Optimass il work on getting more sleep,im always tired as. :nod:

Hey JH, maybe it's the food..maybe it's the sleep..but chin up about the weight side of things, look back at what you have achieved so far!! keep trucking lad

Awwsome Cheers frantic,yea true you are right there,my strength has increased shit loads and i have gained 11kg ,im stoked about that,and iv changed my body shape for the better aswell.

so yeep there are a few positives i should be focusing on rather than moaning about not gaining more weight aye.

Thanks for that frantic,i just expect to gain weight daily,but its just not as easy as that.

8)

Wednesday 4th May

Weight tonight 90.8kg not bad at all.

We trained LEGS tonight and it was a good sesh,i have been dreading doing squats tonight cause 140kg doin full squats kills me hard out.

so tonight i did them the same as my training buddy,only going down just past half way,& man it felt heaps better,even left more energy in the tank for other exersicers ,and i got a mean glute burn,(almost needed a zimmer frame) :pfft: .

Leg extensions

130lb x 12 reps

170lb x 10 reps

210lb x 8 reps

Squats

80kg x 12

120kg x 10

140kg x 8 reps just past half way down :shifty:

leg press

240kg x 12 reps

280kg x 10 reps

320kg x 12 reps

Lunges

18kg dbs x 20 steps x 3 sets

leg curls

110lb x 12 reps

130lb x 10 reps

150lb x 8 reps

standing calf raisers

320kg x 15 reps

360kg x 12 reps

360kg x 12 reps

seated calf raisers

30kg x 15 reps

50kg x 12 reps

70kg x 10 reps

sb dead bugs

3 sets of 25,20,20 reps.

so im loving half squats,heaps easier on the body.(il even look forward to going up in weight on that now.)

8)

[justhell]

Friday 6th may

Weight tonight 91.7kg pb,yes!

Trained BACK tonight,nice. 8)

Dead lifts

80kg x 12 reps

120kg x 8 reps

140kg x 8 reps (only just)

160kg x 4 reps-no straps,just chalk(tooo heavy arrrh)

seated rows

72kg x 12 reps

+2 plates X 10 reps

+ 2 more plates x 8 reps

+ 2 more plates x 8 reps then dropset x 3 sets-get lighter but mean pump/burn (awwssoome).

bent over row

60kg x 12,10,12 reps,felt it where i should but cant seem to enjoy this!

AAaarrrhhh :evil:

lat pulldown

80kg x 12 reps

+1 plate x 10 reps

93.3kg x 8 reps

100.3kg x 8 reps

Now im gonna have lots to eat,the bodys craving. :grin:

ttfn

8)

[justhell]

Saturday 7th may

weight today 91.9kg

went to the gym earlier today, so not as much food in me as id like, but felt good,not bloated.

i was on my own and forgot db arnie press and did db shoulder press instead.(i wondered why i couldnt suss what weight dbs to use so just used 34kgs and did 3 sets.

trained shoulders and triceps.

lateral raise

71kg x 12 reps

up 2 plates x 10 reps

up 2 more plates x 8 reps

reverse machine press

112lb x 12 reps

150lb x 10 reps

175lb x 7 reps (failed on number 8 )

db shoulder press

34kg x 7 reps (couldnt quite get to the top on number 7)

34kg x 8 reps nice

34kg x 8 reps :nod:

front raise SS reverse fly

18kg db fr x 12 each arm SS rf ? weight x 12 reps

20kg db fr x 10 each arm SS rf up 1 plate x 10 reps

22kg db fr x 8 each arm SS rf same weight x 8 reps

Shrugs

100kg x 15 reps

120kg x 10 reps

140kg x 10 reps

rope pushdowns

140lb x 15 reps

150lb x 12 reps (full stack)

150lb x 12 reps

db hammer press

34kg x 12 reps

38kg x 10 reps

42kg x 10 reps

close grip bench press

80kg x 12 reps

90kg x 10 reps

100kg x 8 reps

:grin:

[justhell]

sun/monday rest days

tues 10th May

weight tonight 91.3kg

trained Chest tonight,got a primo pump.

Flat benchpress

60kg x 12 reps

100kg x 10 reps

120kg x 6 reps

140kg x 8 reps (last one spotted)

150kg x 4 reps (too heavy dam) :nod:

120kg x 9 reps

bb incline benchpress

60kg x 12 reps

70kg x 10 reps

90kg x 8 reps

100kg x 8 reps

we usually use dbs but no spare bench.

cable cross overs

70lb x 12 reps

80lb x 10 reps

90lb x 8 reps

100lb x 8 reps

flat db benchpress

38kg x 12 reps

44kg x 9 reps

52 kg x 5 reps

and heres a pic of my food for the week,dosent look too good but tastes ok,im so over mince. :pfft:

[justhell]

just took a pic,ill add more when iv finished my cycle.

10/05/11

[Optimass]

nice and thick mate ... what happens once you hit 95?

[justhell]

wednesday 11th May

weight tonight 91.4kg,all good

i have slowed down just a tad on my eating lately,just too busy,foods boring....but i do still force it in just not as much as i have been.

Trained Legs tonight and it was gooood.

Leg extensions

130lb x 12 reps

170lb x 10 reps

210lb x 8 reps

Squats

80kg x 12 reps

120kg x 10 reps

140kg x 8 reps (feeling better,even did a couple of full squats,still getting use to stopping before the bottom)

Leg press

240kg x 12 reps

280kg x 10 reps

320kg x 10 reps

Lunges

3 sets of 20 steps holding 18kg dbs arrrh

leg curls

110lb x 12 reps

130lb x 10 reps

150lb x 8 reps

standing calf raisers

320kg x 15 reps

360kg x 12 reps

360kg x 12 reps

calf raisers on horizontal leg press machine

2 sets of 20 reps ? weight

Seated calf raisers

40kg x 15 reps

55kg x 10 reps

i got my son to get a couple of leg shots.not the best background but next time i think i know how to get better ones. :grin:

il check out some posing,to improve.

i know my legs need more work.

[justhell]

nice and thick mate ... what happens once you hit 95?

Cheers Optimass,

il just keep eating well & training as hard as i possibly can.

hopefully il keep some good size and strength.

But il just keep on going cause i would like to hit 100kg one day. :nod:

8)

[Mrbig]

Hay bro

just some things to think about before you rely on more gear for gains

evaluate diet really think about how much your eating post it up and see if theres something your missing

also the weights your using have been the same for a while so maybe try a different training approach to spark some new growth because if your doing the same thing day in day out but expecting a different result it might not happen

try training less or doing less volume but up the intensity and like optimass said higher weight man muscles cant count if your repping 140kg you can easily do 150-160kg for a few

example

60kg 8-10 reps

100kg 4-6 reps

150-160kg and hit as many reps as you can

then do a second set with like 120-140kg for as many as you can the drop a plate do a few reps then drop to 60kg and see how many you can rep out

give it a go man you might surprise yourself

[justhell]

thanks Mrbig,

that would be good to give a go,i do need to do something different to shock the muscles,

i did find 150kg is bloody heavy though,but if i save some energy on the first ones that might just change things a bit.

and on my diet im definitely slack in the veges department,but il reassess that and make sure i do do everything right,especially now iv decided to stop this cycle and start pct,i want to keep as much strength and size as i can.

CHEERS Mrbig

[justhell]

Friday 13th May

Weight tonight 91.7kg

Trained BACK tonight,i added chins back in and changed bent over rows(cant sort them),for t bar rows and feel like i got a good forearm workout too.so im happy with that.

Deadlifts

80kg x 12 reps

120kg x 10 reps

140kg x 8 reps

150kg x 5

chin ups

3 sets of 8 reps (felt ok)just adding them back in.

seated row

71kg x 12 reps

? x 10 reps

91kg? x 8 reps

T bar rows

30kg x 12 reps

45kg x 10 reps

60kg x 8 reps

pull overs

71kg x 12 reps

84kg x 10 reps

98kg x 8 reps

Latpull down

77kg x 12 reps

84kg x 10 reps

98kg x 8 reps felt easy but time to finish.

8)

just took a back pix for comparison for next time.

(im not sure on how to pose back?)

13/05/11

[justhell]

Saturday 14th May

weight thismorning 91.1kg

trained Shoulders & got a bit sweaty.

Lateral raise

77kg x 12 reps

8? x 10 reps

9? x 8 reps (full stack)

reverse machine press

125kg x 12 reps

150kg x 10 reps

175kg x 7 reps

DB Arnie press

18kg x 12 reps

22kg x 10 reps

26kg x 8 reps

Front raise SS reverse fly

FR 18kg db x 12 reps each arm SS RF 71kg x 12 reps

FR 20kg db x 10 reps each arm SS RF 77kg x 10 reps

FR 22kg db X 8 reps each arm SS RF 77kg x 8 reps

Shrugs

100kg x 15 reps

140kg x 10 reps

160kg x 8 reps only just

140kg x 10 reps

then got home had a feed And iv re dug a soak hole for the house.

Thats hard work.

cant wait to relax and put my feet up.

:nod:

[justhell]

monday 16th May

weight tonight 90.3kg been pretty slack on eating over the weekend,but for the next two-three weeks,i will force in more food because iv had my last dose of test yesterday and i want to hold my weight as much as i can.

trained ARMS tonight and it felt great.

spider curls

15kg + bar x 12 reps

20kg + bar x 10 reps

30kg + bar x 8 reps

wall curls

16kg dbs x 12 reps each arm

18kg dbs x 10 reps each arm

18kg dbs x 8 reps each arm (shoda done 20s)

bb standing curls

30kg x 12 reps

40kg x 10 reps

45kg x 8 reps Hard

seated machine curls

4?kg x 12 reps

50kg x 9 reps (failed on number 10)

57kg x 7 reps (failed on number 8 )

tricep rope pushdowns

140lb x 15 reps

150lb (full stack) x 12 rewps

150lb x 12 reps

close grip bench press

80kg x 12 reps

90kg x 10 reps

100kg x 10 reps (felt strong on triceps after doing biceps first) 8)

db hammer press

32kg x 12 reps

36kg x 10 reps

40kg x 10 reps

feeling good tonight,apart from weighing in lighter than normal.

made a nice chicken tomato butter chicken for my work lunches this week.

yummy :nod:

[justhell]

Thursday 19th May

Weight tonight 91.5kg

Had the last 2 days off for recovery on our 16 day program,and start day 1 again tonight,we trained Chest & biceps,we got a mean as chest pump straight away tonight cause we gave Mr Bigs advice on bench press a shot. :shock: ,it was good to give the muscles a different pump for a change.we are doing it the same next chest night to see if we can better the numbers.(reps) :nod:

iv had a bit of the flu for the last 2 days so that might have affected my strength?even though im happy with tonights effort.

Flat bench press (thanks to Mr Big)

60kg x 10 reps

100kg x 8 reps

140kg x 6 reps,120kg x 6 reps,60kg x 15 reps (no rest between these)

bb incline bench press

60kg x 12 reps

80kg x 10 reps

100kg x 6 reps

cable cross overs

80lb x 12 reps

90lb x 10 reps

100lb x 8 reps (hard)

db flat bench press

40kg x 12 reps

46kg x 8 reps

50kg x 6 reps (some assisted)

spider curls

15kg + bar x 12 reps

25kg + bar x 10 reps

35kg + bar x 7 reps (some assisted)

wall curls

16kg x 12 reps each arm

18kg x 10 reps each arm

18kg x 8 reps each arm

drag curls

20kg x 12 reps (bar only)

30kg x 10 reps

35kg x 8 reps

machine curls

36kg x 12 reps

4? x 10 reps

5? x 10 reps

mean work out,its always a mission doing up my helmet after training biceps.

Now iv finished my test cycle,i make a point of eating more,and i have been. :nod:

[justhell]

BEFORE and AFTER 14 week TEST CYCLE PICS.jpg]

start weight 79.4kg heavest weight 91.9kg tonight 91.5kg

[justhell]

Friday 20th May

no weigh in tonight,cause the scales have disappeared from the gym?

trained Legs tonight,and i felt strong as it was awsome. :nod:

Leg extensions

130lb x 12 reps

170lb x 10 reps

210lb x 8 reps

Squats

80kg x 12 reps

120kg x 10 reps

140kg x 8 reps (felt nice tonight?even enjoyed them?)

Leg press

240kg x 12 reps

280kg x 12 reps

320kg x 12 reps

Lunges

3 sets of 20 steps holding 18kg DBs

Leg curls

115lb x 12 reps

135lb x 10 reps

155lb x 8 reps (hard)

standing calf raises

320kg x 15 reps

360kg x 12 reps

360kg x 12 reps

seated calf raises

30kg x 15 reps

50kg x 12 reps

70kg x 6 reps (hard)

took 2 sample sashets of rocked before workout,may be it was that?but i felt strong as tonight. :nod:

8)

[Optimass]

Put some good size on there mate - your shoulders, arms have come up real good. May be add a bit more thickness to your upper chest as your lower looks pretty swole. (If you trim a bit of b/fat it may come up better). Overall though you should be stoked.

[justhell]

hey Opti,

cheers mate yea im happy as with the results,il get a better picture up soon,had to rush that last pic cause my son wanted to go to bed,im sure i can do a better one.

il try hold on to this weight for 3 or more weeks before leaning up,i like the bulking diet lots. :pfft:

thanks for ya advice Optimass,it all helps.

:nod: