Just keeping tabs

[justhell]

Sunday 22nd May

still no scales at the gym again,il just wait till they come back before i weigh myself.its not that important to get my weight now im natural again.

trained Back today,it was all good.

deadlifts

80kg x 12 reps

120kg x 10 reps

140kg x 8 reps

150kg x 5 reps

chin ups

3 sets of 8 reps (hard)

seated rows (compound row machine)

77kg x 12 reps

91kg x 10 reps

105kg x 8 reps

111kg x 8 reps

t bar rows

40kg x 12 reps

50kg x 10 reps

60kg x 8 reps

lat pulldown

77kg x 12 reps

91kg x 10 reps

105kg x 8 reps

pull overs machine

91kg x 12 reps

105kg x 10 reps

111kg x 8 reps (hard,feet not properly on the ground,seat too high)

sb sit ups

30 reps

40 reps

40 reps

8)

made a nice crock pot of rump steak,veges and just add lamb x 2 cans,and 1 pkt of twisty pasta.

smokos for the week.

:nod:

[justhell]

Monday 23rd May

Weight tonight 90.3kg,too busy to eat before gym tonight!still had a hard out workout though.

Trained Shoulders & Triceps.

Lateral raise

3rd plate from bottom x 12 reps

2nd plate from bottom x 10 reps

full stack x 8 reps

reverse machine press

125lb x 12 reps

150lb x 10 reps

175lb x 8 reps (only just)

DB Arnie press

20kg x 12 reps

24kg x 10 reps

28kg x 8 reps

Front raise SS reverse fly

fr 18 kg dbs x 12 reps per arm SS rf ?weight x 12 reps

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

fr 22kg dbs x 8 reps each arm SS rf same above x 8 reps

shrugs

120kg x 10 reps

160kg x 8 reps bad form,only used chalk

140 x 10 reps good

180 x 8 reps ok used straps

220kg x 4 bad form reps ,straps first time this weight.

triceps pushdown rope

140lb x 15 reps

150lb x 12 reps

150lb x 10 reps

db hammer press

30kg x 12 reps

36kg x 10 reps

40kg x 10 reps

close grip bench press

80kg x 12 reps

90kg x 10 reps

100kg x 8 reps (last one spotted at top)

gym was packed as tonight.

8)

[justhell]

Thursday 26th May

Weight tonight 89.8kg,yeep thats coming down now,im still forcing food in though.

Last 2 days have been rest days on our program.

we trained Chest tonight & went hard. :-s

flat bench press

60kg x 12 reps

100kg x 6 reps

140kg x 6 reps,120kg x 6 reps,100kg x 6 reps,60kg x 10 reps.drop set

the last rep on each set(drop set) was forced.(assisted).

db incline bench press

30kg x 12 reps (nice and slow) aarrr

40kg x 10 reps

46kg x 7 or 8 reps?

cable cross overs

80lb x 12 reps

90lb x 10 reps

100lb x 8 reps hard

db flat bench press

36kg x 12 reps

46kg x 8 reps or maybe 10? (assited)

50kg x 6 reps last 1 and a bit assited.

I really enjoy training CHEST.

:nod:

Dam, Legs tomorrow. :shifty:

[justhell]

Friday 27th May

Weight tonight 90.0kg

Trained Legs tonight and i did enjoy it,im definitly getting better at squating 140kg now,i do 8 nice slow good ones all the way to the floor,without feeling like im going to die. :pfft:

Leg extensions

150lb x 12 reps

190lb x 10 reps

230lb x 8 reps pb

Squats

80kg x 12 reps (lovely)

120kg x 10 reps nice

140kg x 8 deep reps :nod: oo.kk

Legpress

240kg x 12 reps

280kg x 10 reps

340kg x 12 reps

Lunges

3 sets of 20 steps holding 18kg DBs

Leg curls

110lb x 12 reps

130lb x 10 reps

160lb x 8 reps hard

standing calf raises

3 sets of 15 reps, with 320kg 1 set then 360kg x 2 sets

didnt do seated calf raises tonight cause machine was been used.

all & all it was a mean workout.

8)

[justhell]

sun 29th may

weight today 88.7kg had a busy day digging,workin,sweating then gym with not enough food today.

had to get workout done in less than 1 hour.

trained BACK.

Deadlifts

80kg x 12 reps

120kg x 10 reps

140kg x 8 reps (had no more in the tank)

chin ups

3 sets of 8 reps (not the best form)

compound rows

77kg x 12 reps

84kg x 10 reps

91kg x 8 reps

pull overs (machine)

84kg x 12 reps

91kg x 10 reps

98kg x 8 reps

T bar rows

40kg x 12 reps

50kg x 10 reps

60kg x 8 reps

lat pulldowns

77kg x 12 reps

91kg x 10 reps

98kg x 8 reps

not the best workout today but i was happy that i diddnt miss back.

just a bit to much work to do at home (have to keep mumma happy).

i made a crock pot of mince and stuff for the week but cant work out how to send to email,so sorry no pictures today.

8)

[justhell]

Monday 30th May

Weight tonight 89.0 kg,

started my pct.. today,nolvadex 4 weeks 20mg ed & Arousim 3 weeks 25mg ed.

Also started a creatine cycle today,to help me gain or try to keep my strength up and to help with recovery.

had a goood workout tonight, trained SHOULDERS.

Lateral raise

77kg x 12 reps

84kg x 10 reps

91kg x 8 reps (stack)

Reverse machine press

125lb x 12 reps

150lb x 10 reps

175lb x 7 reps (failed at very top but mean pushing & holding)

DB Arnie press

20kg x 12 reps

24kg x 10 reps

28kg x 7 reps (failed on number 7)

Front raise SS Reverse fly

fr 18 kg dbs x 12 reps per arm SS rf ?weight x 12 reps

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

fr 22kg dbs x 8 reps each arm SS rf same above x 8 reps

Shrugs

just got myself some straps today so i can only improve once i get use to them.we finished doing 22okg which is just a bit too heavy for me but il keep on trying.

100kg x 15 reps

140kg x 10 reps (nice with straps)

180kg x 8 reps (ok but on the heavy side a tad)

220kg x 4 reps (last attempt i only got 2reps)but too heavy for me.

8)

[Optimass]

Like the low rep fails - 7 is still a very produtive set in my book - although prefer 6 as its even :grin: Solid workout mate - keep charging :nod: ... god of thunder remember > :evil:

[justhell]

Like the low rep fails - 7 is still a very produtive set in my book - although prefer 6 as its even :grin: Solid workout mate - keep charging :nod: ... god of thunder remember > :evil:

Hey there Opti,

definitly lower reps with good weight is the way to go ,when you want to really feel it.

i can see a bit more of that happening in the next few weeks to come,cause i want to keep pushing the weight that i have been.

bench press will be interesting next time,doing those drop sets are wicked.

got arms tomorrow then 2 days off,then back to start of program chest & biceps.

Thanks Optimass,i like your style.

yeeeaa

8)

[justhell]

wednesday 1st June

weight tonight 88.7kg

trained ARMS tonight,it was good as, Feeling fairly strong too.

Spider curls

15kg + bar x 12 reps

25kg + bar x 10 reps

35kg + bar x 8 reps (some assisted)

Wall curls

18kg x 12 reps each arm

18kg x 10 reps each arm

20kg x 8 reps each arm

Drag curls

20kg x 12 reps (bar only)

30kg x 10 reps

35kg x 8 reps

machine curls

43kg x 12 reps

50kg x 10 reps

57 x 8 reps

Triceps rope pushdowns

140lb x 15 reps

150lb Stack x 12 reps

150lb x 12 reps

close grip bench press

80kg x 12 reps

90kg x 10 reps

100kg x 10 reps :grin:

hammer press

30kg x 12 reps

40kg x 10 reps

44kg x 8 reps

parelle dipsspelling?

1 set of 12 reps

1 set of 12 reps

1 set of 15 reps

next 2 days rest then back saturday for chest & biceps.

TTFN

[holdenman]

Parallel. Almost bro :pfft:

[justhell]

Parallel. Almost bro :pfft:

ha ha cheers mate,il remember that now.

:oops:

[justhell]

saturday 4th June

weight today 88.4kg after workout 90kg

had an awsome train today,we trained Chest & Biceps,im lacking a wee bit on my strength but still went as hard as possible. 8)

had a personal trainer jump in on benchpress and incline db bench and he loves to really push us, and THAT HE DID.it was great.

Flat Benchpress

60kg x 12 reps

100kg x 6 reps

dropset 140kg x 6 (forced),120kg x 4,100kg x 5,60kg x 8 arrrr

went to complete failure on each one.

160kg x 2 reps (forced & assisted)2nd rep felt best

160kg x 1 rep (fully assisted)

incline db benchpress

30kg x 12 reps

40kg x 10 reps

50kg x 6 reps (assisted)

cable x overs

80lb x 12 reps

90lb x 10 reps

100lb x 8 reps

flat db bench press

38kg x 10 reps

44kg x 10 reps

50kg x 6 reps

spider curls

15kg + bar x 12 reps

20kg + bar x 10 reps

35kg + bar x 8 reps

wall curls

went a bit lighter today cause did biceps 3 days ago & feelin fcuked

16kg dbs x 12 reps each arm

18kg dbs x 10 reps each arm

18kg dbs x 8 reps each arm

machine curls

43kg x 12 reps

50kg x 10 reps

57kg x 8 reps

that was all today,got blown out on bench press to start with and time dragged out to nearly 2 hours.

got a nice chest pump though. :grin:

[justhell]

Sun 5th June

Weight today 87.2kg i was exspecting that,after gym yesterday i loaded over 1 ton of dirt on my ute & only ate tea!then this morning all i had was a bowl of oats & yoghurt,then had to go unload it at the dump.(thats how i know it was over 1 ton).

so heaps of physical work with very little food.i dont like it!

any way i trained Legs today-on my own and after seeing my weight so much lighter than yesterday,in my mind i was not strong!!!

dam,iv got to stop weighing myself. :naughty:

so yea i told myself "just a light one today".

leg extension

140lb x 12 reps

160lb x 10 reps

200lb x 8 reps

squats

i nearly did hack squats instead,after yesterdays 160kg bench(im still sore),its painful trying to hold bar on squats.but i just did it!!!

80kg x 12 reps

120kg x 10 reps

140kg x 8 reps (pretty bad form-iz fkd up)bad day!!!

leg press

200kg x 12 reps

240kg x 10 reps

320kg x 8 reps

no lunges today bb court was busy,& not feelin the best!!

leg curls

110lb x 12 reps

130lb x 10 reps

150lb x 8 reps hard as

standing calf raises

320kg x 15 reps

360kg x 15 reps

360kg x 15 reps

i got all that done in under 1 hour,wasnt feelin great but im glad i still trained legs!!!!

time for bed now

:rockout:

[justhell]

Tues 7th June

Weight tonight 88.4kg im going to start the leaning up phase now iv decided. :nod: ,no point in feeding the gut extra calories any more.i want to lower my bodyfat and see how much lean muscle that i gained from my test cycle.

had a primo workout tonight,trained Back,and used my straps on different things(bloody awsome),thats the way to increase the weights with no strain on forearms.

even got some pbs tonight.

deadlifts

80kg x 12 reps

120kg x 8 reps

140kg x 6 reps

180kg x 1 rep PB

seated row(using straps)

unsure of weight but heavy-full stack x 3 sets

drop set full stack drop 4 different weights :nod: PB

t-bar rows

40kg x 12 reps

60kg x 10 reps

70kg x 8 reps

latpull downs

91kg x 12 reps

105kg x 10 reps

115.5kg x 8 reps PB

pullover machine

same as lat pulldowns PB

oooohh yeeeaaaa

and heres a pic of my smokos for the week,2.5kg chicken boobs,butter chicken flavors and add rice to the brew (save doin rice at nights).

[mike27]

320kg leg press! :shock: nice one!! :nod:

[justhell]

cheers Mike,

I do like the legpress machine,especialy aftet doin squats.

8)

[justhell]

wed 8th June

weight tonight 87.6kg

Trained Shoulders & triceps tonight,was a mint workout,just did standard workout but for shrugs we used smith machine,was all good,i feel like my lats (sides) were getting ripped off my body,iv never done such heavy weights on shrugs.

i wont do my normal journal fill in as im stuffed.

need my sleep.

TTFN

chest in 2 days :grin:

[poos_n_wees]

deadlifts

80kg x 12 reps

120kg x 8 reps

140kg x 6 reps

180kg x 1 rep PB

seated row(using straps)

unsure of weight but heavy-full stack x 3 sets

drop set full stack drop 4 different weights :nod: PB

t-bar rows

40kg x 12 reps

60kg x 10 reps

70kg x 8 reps

latpull downs

91kg x 12 reps

105kg x 10 reps

115.5kg x 8 reps PB

pullover machine

same as lat pulldowns PB

PBs galore!! Awesome stuff :clap:

[justhell]

Hey poos_n_wees,

thanks for that,yea using straps now on deadlifts & seated rows,makes for a better rip(burn) doing heavier weights with out blowing ya forearms out.

cheers

[justhell]

sat 11th June

weight today still 87.6kg,thats ok cause iv stopped stuffing myself with food now.

im still holding my strength aswell so im happy as about that. :nod:

trained chest today,and our personal trainer mate jumped in again to push us just a tad harder.good sort.

flat benchpress

60kg x 12 reps

100kg x 8 reps

120kg x 6 reps (nice form)

140kg x 5 reps

150kg x 3 reps all lightly assisted

db incline press

36kg x 12 reps

44kg x 9 reps (failure)

48kg x 6 reps

cable cross overs

80lb x 12 reps

90lb x 10 reps (felt good)

100lb x 8 reps

db flat benchpress

38kg x 12 reps

46kg x 8 reps

52kg x 6 reps (last bit assisted)

its a good feeling after doin chest day. 8)

talking to my training mate about changing this program cause weve been doin this about 4 months now,and its time for change. :nod:

so we are gonna knock 2 days recovery on the head cause we feel its too much time off.maybe every 3 or 4 weeks have two days off for recovery.

wel stick with doin 1 muscle group per night and 2 days on 1 day off.

so in the next week or so wel put our new plan into action.(cant wait).

8)

[justhell]

sun 12th June

Weight today 87.3kg ,

had a primo LEGS workout today,got some more Pbs

did heavier squats today,not as deep but i will keep trying and il get ther eventually.

its good just to get the feel of heavy squats,to get more confidence to go deeper, as you can.

leg extensions

130kg x 12 reps

170kg x 10 reps

230 kg x 8 reps hard (it might be lbs not kg,but thats the numbers.)

squats

80kg x 12 reps

130kg x 8 reps

160kg x 6 reps (only going bout 1 3rd of the way down)for now

160kg x 6 reps PB

Leg press

240kg x 12 reps

280kg x 10 reps

360kg x 8 reps

400kg x 8 reps (not bad at all felt good.)PB

leg curls

110lb x 12 reps

130lb x 10 reps

150lb x 8 reps hard

standing calf raisers

320kg x 15 reps

360kg x 15 reps

360kg x 15 reps

seated calf raisers

50kg x 12 reps

70kg x 10 reps

80kg x 5 reps

80kg x 5 reps (awquard position?)

8)

[Shutupandsquat]

Extensions are definitely in pounds. But good work.

[justhell]

hey SAS,yea your right,after rereading that i knew it was pounds.

but cheers i think im begining to enjoy leg days.

:nod:

what do you think about going heavier, but sacraficing form on squats?

i felt good after doing them,and i can only get better aye.

tonight,iv got doms in my legs,i dont normally.

8)

[thatwaslight]

Training is looking good man! strong bench and squats are coming along 8)

[justhell]

Training is looking good man! strong bench and squats are coming along 8)

cheers mate,

Iv just gotta keep pushing aye.

Still lovin it!