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deegee's Journal


deegee

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I have kept meaning to get into gear and start a journal, so here it is.

At the moment I am 99.5 kg's at 6' and 14-15% bf.

Goals reach 110 kg this year and keep bf where it is for a cut to 12% and stay above 100 kg.

Current supps multi vit, Protein powder (Divine, which I am really enjoying) and just arrived to day my Omega CEE thunder. ( I will log this as I go over the month)

currently on a 4 day split very similar to jono's.

I have struggled over the last few months after being overseas for a while and then christmas and have lost strength, so I am dropping the weight down and concentrating on form, it will probably be a month before I am able to hit some pb's

Training today legs, took 8 caps cee 30mins before going to the gym (recommnded amount )

Leg Ext

30

50

60

90

100

110 X 6

could have gone more here but first day back didnt want to push things.

BB Squats

40

50

60

80 X 6

Found 80 tough keeping form good pb is around 110-115 for 6 so I hope to pick up here and it has been a long time since I did squats as a regular part of my routine.

Calf raises standing

165

225

270

285

Done on a machine and in lbs

Calf raises seated

20

35

40

55

Kept form good.

Abs 3 X 10 incline situps.

Seemed to have more energy at the end than I thought I would short workout but feels good to get back into it again.

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cheers guys, I will add in hamstring next time today was a bit of a warm up day as will be all this week I will also probaby throw in a bit of leg press too.

pump out those squats till ur nose bleeds man

Yeah, I will do this is an area I really want to improve on in the next few months

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Today chest and bi's

DB bench

17.5

25

30

35

37.5 x 4

Felt good here should easily be able to top this next week

Dip's

6

6

6

Just body weight and I really struggled I like to be able to get to 8 again before I add to body weight.

DB Flys

10

12

15

15

17.5 x 8

lighter than I could go but really tried squeezing at the top and getting form good.

Cable x-over

10

15

20

25 x 8

Will go up on these next time felt good

seated DB curls

6

10

12.5

17.5

20 X 4

preacher curls

20

30

40

50 X 5

finished off with some light weight concentration curls just to max out and get a good pump.

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today back and tricep

Lat pulldown

in lbs

90

120

150

180 X 4

not too bad it must be over a month since i did back

cable row

in lbs

90

120

150

180 x 6

really struggled here was doing over 200 easily before

Db Row

15

20

26.5

32.5 x 6

Not done these in a while and felt really good cant remember pb on these it was so long ago

v bar pulldown

in lbs

105

135

165

195 x 4

tri pushdown

in lbs

60

60

60

use this as a warm up

db tri push behind head

20

32.5

32.5

37.5

felt good pb is 45 should get back there in a couple of weeks

tri extention

7

10

11

12.5 x 4

not much left for this last ex. still taking my cee hope it will kick in nest couple of days.

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nice work man. :)

you can still jog huh, thats good. if i had to jog for that long i wouldnt be able to walk for weeks due to the pain i would get in my hips

cheers, yeah its not much of a jog pretty slow and steady but I have been doing it for a while and built up.

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Today legs

felt really good going into the gym maybe the cee kicking ? something was right though.

Squats

40

60

80

80

100 x 4

standing calf raises

lbs

180

240

270

300 x 6

leg ext

50

70

90

110

130

140 x 6

leg press

2 plates

3

4

5 x 6 (for 3 sets)

Havent used this machine in a long while and wanted to take things slowly but found it really easy, just annoying huntting down more plates to put on!

seated calf

30

40

50

60 x 6

Hamstring curls

20

30

40

50

not much left for those but thought I better do some since jono pointed them out.

Finished with 3 X 10 incline situps for abs

Best session I have had this year felt goos and impoved on everything from last week :grin:

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