Big(er)

[HaNs]

Goal = bigger and stronger than ever before then cut down in around 5 months time. Sitting at 87kgs last night. Up 7kgs from mid jan, bit of fat but meh. 92kg goal?

Squats (only been squatting a short time)

10 x 40kg ATG

10 x 60kg ATG

10 x 70kg ATG with belt

10 x 80kg non ATG with belt

Seated leg raises(think that's what they are named)

10 x 66kg both legs

10 x 36kg left and right separate

10 x 72kg both legs

5 x 42 kg left(bruised inner muscles of my left leg on sat so have lost a lot of power)

10 x 42kg right leg

10 x 80kg(cant remember exact number) both legs

Standing calf raise

Cant remember numbers, but was 90%+ of the stack. Evey second set as a 3 sec hold at top and bottom.

Leg press

10 x 180kg

10 x 230kg

10 x 260kg

10 x 260kg

10 x 10 incline situps

10 x 20 incline situps

10 x 10 incline situps with 10kg

10 x 10 incline situps with 10kg

Dumbbell Side Bend

10 x 22.5kg(each side)

10 x 22.5kg

Eating is big, pots full of rice. Lots of chicken and steak, WPC, oats, olive oil and the odd big mac! Going for 300kg leg press before the end of the month.

[steak]

My kind of log Eat up big now :grin:

[HaNs]

Yesterday

DB press

10 x 35kg(total)

10 x 40kg

10 x 40kg

DB press knuckles in

10 x 40kg

10 x 50kg

10 x 40kg

weak..

DB curls

10 x 12.5(each side)

10 x 12.5

10 x 15

10 x 12.5

DB hammer curls

10 x 12.5(each side)

10 x 15

10 x 15

10 x 12.5

Cable cross overs

10 x 12kgs (each side)

8 x 18kg - failure

10 x 12kgs

10 x 12kg

Need to use different set of cables next time and ramp the weight up in smaller increments.

XXX some other chest exercise i cant remember right now

Ezy bar curls - slow negs and explosive positives

10 x 20kg(+ bar)

10 x 20kg

10 x 25kg

7 x 20kg----fried

Big eating again.

Going to swap legs and chest around next few weeks, on mondays im better rested. Need to bring my chest up to scratch.

Today is a rest day...abs are fried haha

Venison for tea 8)

Roll on back day and cracking on the 100kg rack pull

[HaNs]

15mins HIIT on xtrainer

Lat pull down

Wide

10 x 105lb

10 x 120lb

10 x 120lb

10 x 135lb

Close

10 x 135lb

10 x 150lb(PB)

10 x 150lb

Reverse fly - machine

Cant remember, nothing special

Lat raises

10 x 8kg (each side)

10 x 8kg

10 x 10kg

5 x 10kg

Bent over rows with oly bar(bringing it in to belly button area)

10 x 40kg(inc bar)

10 x 60kg

10 x 70kg

10 x 70kg

Pull ups - machine

10 x -35kg

10 x -35kg

5 x -30kg

Rack pulls

10 x 50kg(inc bar)

10 x 70kg

10 x 90kg(belt)

9 x 100kg(belt + PB)

Chugging down choc mega milk at the moment and am about to eat a ton of kumra. A friend told me this morning i was looking skinny :pfft:, better eat some more.

[Beowulf]

Chugging down choc mega milk at the moment and am about to eat a ton of kumra. A friend told me this morning i was looking skinny , better eat some more.

Did you eat said friend or parts thereof?

Awesome stuff man keep up the good work what are you fiending for your protein?

[HaNs]

Chugging down choc mega milk at the moment and am about to eat a ton of kumra. A friend told me this morning i was looking skinny , better eat some more.

Did you eat said friend or parts thereof?

Awesome stuff man keep up the good work what are you fiending for your protein?

Bit much fat on him for my liking :pfft:

Protien = WPC, cottage cheese, steak, chicken, frozen fish, tuna, salmon. If it has protein in it im eating it.

Shoulder press(machine)

10 X 20kg(total)

10 x 40kg

10 x 40kg

10 x 20kg

Tri kick back

10 x 8kg(each side)

10 x 10kg

10 x 10kg

10 x 20kg - some dick was using the 12.5's for push ups....

Upright row with ezy bar

10 x 20kg(+bar)

10 x 30kg

10 x 30kg

10 x 20kg

Tri cable extension (handle)

10 x 12kg

10 x 15kg

10 x 15kg

10 x 18kg

Tri cable extension (rope across front)

10 x 12kg

10 x 15kg

10 x 18kg

10 x 18kg

Shrugs/rolls(set of back, forward and shrugs. Reality 10 = 10 of each)

10 x 17.5kg(each side)

10 x 17.5kg

10 x 20kg

[HaNs]

Need some suggestions for chest training.

Goal = strength and size

Was thinking of trying:

5 x incline DB press

5 x flat DB press

5 x decline DB press

Repeat the above 5 times and they later in the session do the same with fly's. Will add in other stuff, will study exercises tonight after work.

Thoughts?

[Beef]

hey man,

for a bit of variation you could try a floor press. i find this targets the upper pecs a bit more effectively than an incline press

[HaNs]

hey man,

for a bit of variation you could try a floor press. i find this targets the upper pecs a bit more effectively than an incline press

May give it a go if i can find room in the gym. May use the rack.

Will give Wide-Grip Decline Barbell Pullover a shot also.

Tried to go for a run tonight but had a twinge in my left hip, did only 1.5km. Will hit the bike in the morning before chest.

[HaNs]

7 x 17.5kg(each side) incline DB press

7 x 17.5kg(each side) flat DB press

7 x 17.5kg(each side) decline DB press

7 x 20kg(each side) incline DB press

7 x 20kg(each side) flat DB press

7 x 20kg(each side) decline DB press

7 x 20kg(each side) incline DB press

7 x 20kg(each side) flat DB press

7 x 20kg(each side) decline DB press

Then tried 22.5kg and couldnt get them up! Tried to go back to 20's but couldnt do it either! Buggered!

Bicep curls

10 x 12.5kg

10 x 12.5

8 x 15

6 x 15

10 x 12.5

Hammer curls

10 x 15kg

10 x 15

10 x 15

10 x 15

Seated press(machine)

Cant remember exact number off the top of my head, got to 87kg's for 10.

Ezy curls

10 x 20kg (+ bar)

10 x 20

10 x 20 slow negs

6 x 20 slow negs

4 x 20 slow negs

FRIED, gym was busy so wanted to get out of there

Had a shit sleep last night and hip's a bit sore this morning :x

[HaNs]

Shit leg train, got a sore groin while squatting. Killed leg press power.

Meh, time to eat.

[HaNs]

Spose i should update...been busy the last week. Training hard and eating.

Was 90.2kgs the other night :pfft:

Today's train

Box squats

10 x 50kg(inc bar)

10 x 60kg

10 x 80

6 x 80

6 x 80

Seated calf raise

10 x 15kg

10 x 30kg

10 x 30kg

10 x 30kg(hold at the top)

Seated leg raise

cant remember exact numbers

Leg press

10 x 150kg

10 x 200kg

10 x 250kg

6 x 250kg

6 x 250kg

Didnt want a fry my legs that much today as i had to do 6 hours pruning 6 meters off the ground(dont want legs to fail at that height)

Shattered after all of that. Will go for the big 300kg leg press and 100kg box squat next week...need to eat more carbs next sunday!

[HaNs]

Ahhh what a busy day!

Had a PM train, good change of faces in the gym!

9 x 17.5kg(each side) incline DB press

9 x 17.5kg(each side) flat DB press

9 x 17.5kg(each side) decline DB press

9 x 20kg(each side) incline DB press

9 x 20kg(each side) flat DB press

9 x 20kg(each side) decline DB press

9 x 22.5kg(each side) incline DB press

9 x 22.5kg(each side) flat DB press

9 x 20kg(each side) decline DB press

9 x 22.5kg(each side) incline DB press

Bicep curls

10 x 12.5kg

10 x 12.5

10 x 12.5

5 x 12.5

Hammer curls

10 x 15kg

10 x 15

8 x 15

6 x 15

9 x 10kg(each side) flys DB press

9 x 10kg(each side) flys DB press

9 x 10kg(each side) flys DB press

9 x 12.5kg(each side) flys DB press

9 x 12.5kg(each side) flys DB press

9 x 12.5kg(each side) flys DB press

9 x 15kg(each side) flys DB press

9 x 15kg(each side) flys DB press

9 x 15kg(each side) flys DB press

Ezy curls

10 x 20kg (+ bar) on bench thing

10 x 20 bench

10 x 25 standing

5 x 25 standing

7 x 20 standing

Machine flys

10 x 42kgs(one arm)

10 x 48kg

10 x 52 kg

10 x 52kg both arms

Someones going to be sore in the morning...

[HaNs]

Cracked the 300kg leg press this morning, 2 final sets where 5 and 4 but still nailed my goal. I warm up with 200kg now...seems like yesterday when that was my max :pfft:

Been shoveling in the brown rice today and am about to eat 4 eggs and mayo.

Cleaned up my diet in the last week and will try and keep it clean. Its quite easy to eat shit food.

[HaNs]

All going well, had 4 days off the gym over Easter.

Sitting @ 88kgs

Got a epidural steroid injection in L4 and L5 on the 16th...not sure how this will effect training.

[teamfatboy]

Cracked the 300kg leg press this morning, 2 final sets where 5 and 4 but still nailed my goal. I warm up with 200kg now...seems like yesterday when that was my max :pfft:

Nice work man, well done! Onward to 400!

[HaNs]

Still @ 88kgs

Some days i find getting clean cals in tough, not today though :pfft:

[HaNs]

Still @ 88kgs

Leg day

Box squats (no belt)

60kg x 10

80kg x 10

90kg x 10

100kg x 10

Lunge(one foot on a bench)

20kg x 10

32kg x 10

32kg x 10

Seated leg extension

10 x 66kg both legs

10 x 72kg both legs

10 x 80kg both legs

10 x 46kg each leg

10 x 46kg each leg

9 x 46kg each leg (failure)

opps i cant walk :pfft:

Leg press

10 x 150kg

10 x 200kg

10 x 200kg

5 x 250kg

Lame..

Laying hammie curls

Dont know how many kgs as the numbers are worm off :roll:

Some idiot was using the squat rack to do his chest so couldnt do any full squats today.

[HaNs]

Went overseas for a week, no weight training and i was 90kgs when i got home :pfft: