Just keeping tabs

[justhell]

6th March

no gym yesterday or today rest days and im enjoying them. :nod:

made a heap of butter chicken in the slow cooker yesterday,for my 2 smokos at work each day.2.5kg skinless/boneless chicken breasts(huge,must be some big chickens out there),added 2 cans of butter chicken(add chicken),1kg oriental veges,and flour & water to thicken it a tad.

got 10 420grm bags,then il just add brown rice,yum. =P~

[justhell]

7th March

weight tonight 87.0kg :clap: ,my weight just keeps going up!love it.

Trained CHEST tonight,& it was awsome(favorite muscle group).

this is what i did:

Incline DB press

12 reps @ 26kg

10 reps @ 30kg

8 reps @ 34kg (all done slow with good form)

Bench Press

12 reps @ 70kg

10 reps @ 100kg (easy peasy)

8 reps @ 120kg (easy)no spot

6 reps @ 130kg (last wee bit spotted)

Cable cross over

3 sets go up 1 plate each set.(not sure of numbers)

DB flat press

12reps @ 32kg

10 reps @ 36kg

8 reps @ 42kg

all done slowly with good form.

I was feeling extra strong tonight,i hope i keep that strength up or even better,get stronger. :grin:

8)

[Shutupandsquat]

Why did you do DB flat press when you'd already done flat bench?

[justhell]

Why did you do DB flat press when you'd already done flat bench?

it targets your chest in different areas,as we do DB flat bench in an A shape.

we have just started this program last week,we got it off a personal trainer who has also recently won nzbb champs in Wellington.

he has got an awsome build,and this program is one of his.

& we hit each muscle group hard as fcuk.

8)

cheers Shutupandsquat

[justhell]

8th March

weight today 86.2kg ARRRrrrr :madman: ,i felt like i didnt full myself with food today,dam.iv gotta EAT more.a bit disappointed with myself!

anyway trained Legs&Abs tonight,not the heaviest weights but used up all of my energy.

Leg extensions

110LB @ 12 reps

1 more plate @ 10 reps

1 more plate @ 8 reps (just trying not to strain my knees ,after they feel like they are getting better).

Squats

90kg @ 12 reps

100kg @ 10 reps

110kg @ 8 reps

Leg Press

200kg @ 12 reps

240kg @ 10 reps

280kg @ 8 reps

Lunges

14kg db each hand,lunge 20 times x 3 sets arrrr

leg curl

90LB @ 12 reps

110 @ 10 reps

110 @ 8 reps (i have an injury that hurts behind knee ouch)

Calf raisers

280kg @ 12 reps

320kg @ 10 reps

360kg @ 8 reps (full weight stack)

SB dead bugabs

3 sets of 20 reps

[Optimass]

Just checking through your eats ... a lot of chicken going in > have you tried just sticking to the beef for a period? Prefer to cook my own corned beef but the occasional can of Palm is great with baked potatoes heated in the micrwave and mashed together ....

Also could set your alarm and take a shake half way through your sleep. I normally wake at 2-3am instinctively. Fridge normally gets malested on the way back from the bathroom.

[justhell]

Cheers for that Optimass,i think when eating beef mince that i do feel alot fuller,than when having chicken all week.

im not really into corned beef,had too much of that growing up(can only eat it occasionally now).

but im now thinking about more variety for my meals. :nod:

thanks Opti

9th March

rest day today,my body needs it, my bloody tennis elbow is giving me HELL today,dam it!i wish i could put a shot of test there to repair the damage :pfft: ,im gutted bout that injury,i cant even lift the jug with that arm now. :madman:

i hope its ok for the gym tomorrow. 8)

[justhell]

10th March

weight tonight 85.9kg ,oh well i know i havnt been keeping up with my eats for the last 2 days cause iv been doing work on the house at home,and havnt had time.

I will get back into eating hard from now on,its disappointing to be on test cycle and not getting heavier.

I had a good back workout tonight and my stuffed elbow wasnt too bad,i did take it easy on some exercisers just so i dont aggravate my injury.

Deadlifts

60kg @ 12 reps

80kg @ 10 reps

100 kg @ 8 reps

chin ups

2 sets of 10 & 1 set of 8

seated rows

not sure on numbers,3 sets increased weight lots.

bent over rows

still feel unco but il keep trying,bad flexibility in fore arms!

3 sets of 60kg @ 9,9,10 reps.last set felt ok(il get it)

machine pull overs

felt good,3 sets 12,10,8 reps, finished on 84kg.

Lat pulldown

felt good,3 sets 12,10,8 reps,finished on 84kg.

swiss ball situps

1 set of 40 reps

1 set of 30 reps

1 set of 30 reps

[justhell]

11th March

weight tonight 86.5kg good its going back up,its amazing how missing a meal or two can effect your weight.

Tonight trained Shoulders and loved it,another one of my favorite exercisers.

this is what we did;

Lateral raise (machine)

3 sets 12,10,& 8 reps not sure of weight but all sets were good.(sweat)

Reverse machine press

1 set @ 100 lb x 12 reps

1 set @ 112.5 lb x 10 reps

1 set @ 125 lb x 8 reps

DB arnie press

1 set @ 16kg per side X 12 reps

1 set @ 16kg per side x 10 reps

1 set @ 18kg per side x 8 reps

Front raise SS Reverse fly

2 sets @ 14kg x 12 & 10 per side SS r/fly (machine) X 12 & 10 reps

1 set @ 16kg x 8 per side SS r/fly (machine) X 8 reps

shoulder shrugs

100kg X 15 reps

140kg X 10 reps

180kg X 5 reps

180kg X 6 reps

8)

TTFN

[justhell]

13 March

weight today 87.0kg and that was in the morning before workout. :grin: ,normally i weigh in the evening after eating all day,so im happy with todays weight.

trained ARMS today,it was an awsome pump.

Spider curls

10kg x 12 reps

20kg x 10 reps

25kg x 8 reps

Wall curls

14kg each db x 12 reps per arm

14kg each db x 10 reps per arm

16kg each db x 8 per arm

Drag curls

only bar (20kg) x 12 reps

30kg x 10 reps

30kg x 8 reps

machine curls

38kg x 12 reps

38kg x 10 reps

40.5kg x 8 reps

tri push down (rope)

start 3 plates from bottom,end doing the stack.

hammer press

16kg per arm x 12 reps

18kg per arm x 10 reps

20kg per arm x 8

close grip bench

60kg x 12

70kg x 10

80kg x 8

parallel dips

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

Made myself 4kg of mince,1kg garden greens,2 cans just add mince for my smokos this week.got 10 bags all over 500grms.now i jst add brown rice to each as i go.

=P~

[loveggs]

good work mate keep it up!!

focus is the key :nod:

[justhell]

16th March

weight tonight 87.2kg ,had a bloody good chest & bicep train tonight.

last 2 days have been rest days and today im back to day 1 on my 16 day workout program.Its good how it mixers everything up & gives you enough time for recovery.LOVIN IT :nod:

6 weeks up on test cycle,only 4 weeks to go,so i now have bumped up my test shots by .2ml & that will now give me 600mg per week.(it has been 500mg per week),just want to max out gains. :grin:

iv got my personal best on bench tonight,130kg x 8 reps with last quarter rep lightly spotted.

next chest night il give 140kg a go,im feeling confident that il do a few.(have done 1 rep before, but now im feeling really strong on bench!).

Incline db press

28kg x 12 reps

32kg x 10 reps

36kg x 8 reps

Bench press

70kg x 12 reps

100kg x 10 reps

120kg x 8 reps (no need 4 spot)

130kg x 8 reps (last quarter rep lightly spotted) :grin:

Cable cross over

22.5kg x 12 reps

27.5 x 10 reps

37.5 x 8 reps

db flat press

30kg x 12 reps

32kg x 10 reps

36kg x 8 reps

spider curls

10kg x 12 reps

20kg x 10 reps

25kg x 8 reps

wall curls

14kg x 12 reps per arm

14kg x 10 reps per arm

16kg x 8 reps per arm

drag curls

3 sets 12,10,8 all 30kg(20kg bar +10kg weight)

I have real bad tennis elbow so i cant do good form on wall or drag curls!

il just keep doing my best,but its bloody painful.

Other than that my strength & weight is still going up so im stoked.

:grin:

[justhell]

good work mate keep it up!!

focus is the key :nod:

Thanks "loveggs"

im fully focused mate,i live to push weights. :wink:

:rockout:

[justhell]

17th March

weight tonight 87.1kg,i thought id be 88kg by now because iv been eating shit loads???

iv still got 4 weeks to try and hit 90kg,and i will be trying hard.

tonight i trained legs and it all went well. :nod:

Leg extensions

130lb x 12 reps

150lb x 10 reps

190lb x 8

Squats

60kg x 12

100kg x 10

120kg x 8

leg press

200kg x 12

240kg x 10

280 x 8

Lunges

16kg dbs x 20 lunges x 3 sets

leg curls

90lb x 12 reps

110lb x 10 reps

110 x 8 reps

calf raises

280kg x 12 reps

320kg x 10 reps

360kg x 8 reps

360 x 8 reps

sb dead bugs.

20 reps x 4 sets

it was hot as in the gym tonight,(sweat),enjoyed it heaps

8)

[justhell]

19th March

Weight today 86.5kg weighed in am thismorning,seems to be at a stand still at the mo and i dont know why!!!I got some weight gain protien powder today so i hope that will help!

Trained Back today and it was alll Gooood. :grin:

Deadlifts

60kg x 12 reps

100kg x 10 reps

120kg x 8 reps

Chin ups

1 set of 10

2 sets of 8

Seated row

50kg x 12 reps

59kg x 10 reps

67.5kg x 8 reps

Bent over rows

60kg x 12 reps

60kg x 10 reps

60kg 8 reps finally getting my form sorted YAAAE

machine pullovers

not sure on numbers,but finished on 84kg.3 sets-12,10,8

swissball sit ups

40 reps x1 set

30 reps x1 set-then got held up talking,so missed last set. :pfft:

ohwww yeeeaa 8)

[justhell]

20th March

Weight thismorning 87.4kg :nod:

felt really good today at the gym,trained shoulders & triceps.

Lateral raise (machine)

50kg x 12 reps

+2 plates x 10 reps

+ 2 more plates x 8 reps

reverse machine press

100kg x 12 reps

125kg x 10 reps

137.5 x 8 reps

DB Arnie press

18kg per arm x 12 reps

20kg per arm x 10 reps

22kg per arm x 8 reps

Front raise SS Reverseflys

14kg per arm x 12 reps each SS 12 reverseflys(unsure of weight)

14kg per arm x 10 reps each SS 10 reverseflys + 1 plate

16kg per arm x 8 reps each SS 8 reverseflys + 1 more plate

shoulder shrugs

100kg x 20 reps

140kg x 10 reps

170kg x 8 reps

tri pushdown rope

2 plates from full stack x 12 reps

full stack x 10 reps

full stack x 8 reps (unsure of weight)

hammerpress

16kg x 12 reps

16kg x 10 reps

16kg x 8 reps (still unsure of doin this correct,have to see pt)

close grip bench

70kg x 12 reps

90kg x 10 reps

90kg x 8 reps

:grin:

[justhell]

smokos for the week

3.2kg of rumpsteak,cut up then added 2 packets of provental beef or something?then add 1kg of winter vegetables.smells superb =P~

il make 10 bags up and add brown rice to each one.

organized,sorted.

:rockout:

[drizzt]

Happy Birthday JH! Nice training bro, hope you've got a good feast lined up for the day :grin:

[justhell]

Happy Birthday JH! Nice training bro, hope you've got a good feast lined up for the day :grin:

Thanks alot drizzt,yeep the wife is making lasagna (home made) for tea =P~ ,

i hate getting older but i do like all the extras you get on birthdays. :wink:

yesterday and today are rest days from the gym,so im looking forward to chest night tomorrow.

8)

[morattigirl]

Happy Birthday! Hope your lasagne was yummy Ohhhhhh Lasagne =P~

[justhell]

Happy Birthday! Hope your lasagne was yummy Ohhhhhh Lasagne =P~

Hi morattigirl,

thanks heaps yea it was good,iv just had another serving ,and taking some to work for my 12"Oclock meal,

It has been a cool day,relaxing 8)

CHEERS

[justhell]

23rd March

weight tonight 88.8kg when arriving at gym,then 88.4 after training :clap:

trained Chest Tonight,and it was awsoome.

managed 4 good reps at 140kg with no spot at all,i could have tried for 5 but i was buzzing out that i got 4 good ones.FCUK YEEA :grin:

Incline db press

32kg x 12 reps

36kg x 10 reps

41kg i think(cant remember) x 8 reps

Flat bench press

70kg x12 reps

100kg x 10 reps

120kg x 8 reps (smooth)

140kg x 4 reps (no spot,just a lift off bench at start.) \:D/ PB

cable cross overs

unsure of weight did 3 sets-12,10,8,and was a good pump/burn.

db flat press

32kg x 12 reps

36kg x 10 reps

41kg x 8 reps

man im on a natural high tonight after that.

i did have 1 scoop of super pump250 before the gym.

:rockout:

[Android]

good press mate shoul dbe able to do 50kg dumbbells if you're doing 140 on the bar how about trying that eh?

Now your avatar really suits you LOL

[drizzt]

Nice benching! Congrats on the PB :clap:

[justhell]

good press mate shoul dbe able to do 50kg dumbbells if you're doing 140 on the bar how about trying that eh?

Now your avatar really suits you LOL

haha its a good feeling aye Android when ya get your target,iv wanted to reach this for so long,i think i could have done 5,but hesitated at number 4,so just put it back on the rack.(something to aim for next chest night).

me & training partner use to do 50kg on db,but now we are doing it differently,dont push straight up,we control it and push in triangle shape to the top,then bring it back to hit shoulder muscles at the bottom,good stretch.

my mate is not on test either so its me pushing him for a change.

Cheers

Nice benching! Congrats on the PB :clap:

cool thanks drizzt,

im loving bench,seems that im strong there but just average on everything else,all good though il get there.

cheers mate