deegee's Journal

[deegee]

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.

[jono]

good to see you finally join the party man.

time to abuse yourself with those squats man. by the end of the year you should be well well above you pb on em.

btw no hamstring training? or a seperate day ?

[Ash]

It's great to see another journal! Best of luck with your goals.

[deegee]

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.

[Varven]

Good stuff with the Journal.

I know how it feels to be back at that rack after a considerable time off... Im dying at less than 75% of my previous PB on the squat.

Looks like itll take me AT LEAST 4 weeks to play catch up.

[jono]

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

[deegee]

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

[deegee]

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.

[ExpensiveUrine]

Congrats on starting a journal. Should be good watching your progress. Good luck!

[jono]

nice workout man

[deegee]

Thanks guys, I am feeling much more motivated knowing the journal is up

[deegee]

Today 50mins cardio, 8 km jog

[deegee]

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.

[jono]

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

[deegee]

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.

[Growth]

Hey deegee, great to see you have gotten round to making a journal, ill be checking in on this one regularly :grin:

[deegee]

Yeah I kept saying I was going to start one, its good to fialy get around to it.

[deegee]

Fridays workout

shoulders.

Db press

15

20

22.5

27.5 X 6

bb behind head press

20

30

35

45 X 6

db lateral raises

7

9

10

12.5

bb shrugs

80

90

90

100

Trained away from my gym and didnt have a good variety of weight to use just made the best of it that I could.

[deegee]

cardio 30min jog

[jono]

nice work dude.

[Varven]

Solid stuff mate,

hows the diet going... is the bf dropping off with all the cardio ?

[deegee]

Thanks guys, I am now eating much more and just in maintanance, I will measure the BF at the end of this mointh but I hope it is coming down a bit.

I will start a bulk as soon I get back most of my strength losses of christmas.

[deegee]

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:

[deegee]

I will put new pb's in red when I hit them. At this rate a bit of red should not be too far away.

[Ash]

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

Now that's good news - go kill some PBs!