Squats forge Iron Gods...

[OnlyHuman]

Week (29) (excluding the break...)

AM session

(A) Front squats:

5 @ 80

5 @ 90

5 @ 100

5 @ 100

5 @ 100

(B) Romanian dead-lift

8 @ 100

8 @ 100

8 @ 100

© Ghetto GHR (negatives only)

5 sets of 5 reps

(D) Box jumps

5 sets of 3 reps

Had a few hours of down time, some food and a cat nap

PM session

(A1)Front squats

8 @ 80

8 @ 80

8 @ 80

8 @ 80

(A2) Single leg leg-curl

8 @ 27

8 @ 27

8 @ 27

8 @ 27

(B1) Leg extension

2 sets of 8 @ 72

(B2)Single leg Db Romanian deadlift (golfers pickup)

2 sets of 8 @ 15

© Core

Straight leg raise...

Cardio

Rowing: 400m sprints, twice.

Very happy with today's sessions.

It felt good to be back in the gym. Strength seems to be a bit down and my work capacity is bad :roll: but I really - really enjoyed the sessions.

The morning sessions will be a bit more low rep oriented with slow increases in workout weights, sets or reps. While the afternoon sessions are all about work density. Supersetting stuff and if I can perhaps even a few tri-sets etc.

I make sure I pay extra attention to quality sleep and adequate nutrition.

I just received my protein order from BB.com a few days ago ... I haven't opened them yet but I'm sure I will put them to good use soon enough. Bought them on sale... only cost me like a 100 with shipping. Bargain :wink:

BW:76.1

Sleep: Good

Food: Bringing the protein right back up again, cleaning up diet.

Stress: Zero

[OnlyHuman]

Week (29)

AM session

(A1) Bench Cluster sets

(3x2) @ 95

(3x2) @ 92.5

(3x2) @ 92.5

(3x2) @ 92.5

(3x2) @ 92.5

Meaning: two reps 15 sec rest, two more reps followed by 15 sec rest, than two reps thus the (3x2) than do the exercise I am supper setting it with... rest ... back into it.

(A2) Bent over BB row

6 sets of 6 reps @ 70

(B) Clap push ups

5 sets of 4 reps

PM session

(A1) Chest supported BB row

4 sets of 10 reps @ 60 all reps paused in top position.

(A2) Dips

4 sets of 8 reps @ BW + 20

(B1) Bench

3 sets of 8 reps @ 80

(B2) 1 arm dumbbell row

3 sets of 10reps @ 30

© High pulls from the knee clean grip

5 sets of 5 @ 40

Good sessions. I do have some incredible DOMS from yesterday tho.

Bench clusters: I have done quite a bit of these in the past. With different reps/sets. They have been kind to me in the past and I was thinking that this morning on my way to the gym that right now would be a good time to bring them back in. The (3x2) sets reps is good for size and at the moment my strength sucks so it should help in that department a little as well. I must say I am surprised how much strength I lost over the last few weeks. I knew I be weaker but the morning session was a nasty reminder. (No hard work no glory.) Looking forward to remedy it :wink:

Bent over BB row: My spinal erectors were crying from yesterdays work. Other than that it was ok.

Clap push ups: Will keep some explosive or dynamic movement in both my AM and PM sessions I think.

Chest supported BB row: Easy.

Dips: Wasn't sure what weight to pick so just went with 20, seemed to be on the easy side.

BP high rep: Flared the elbows a bit. Not too bad.

1 arm DB rows: Easy. Loved it.

High pulls from the knee clean grip: Me and one of the female sprinters in my gym have been having a little banter. Back and forth kind thing, friendly smack talking. Ended up in a sprint challenge over the summer. I figured I better do some explosive movements when I can. I fully expect to be burned but I don't want to look too stupid ha ha She has great power to weight ratio. Should be fun When I get more flexible I'll bring some oly lifts back into training.

Sleep: 8.5 hours. Like a baby. Loved it.

BW: 76.5

Food: Excellent. High protein clean carbs, at maintenance cals.

Stress: Zero

[OnlyHuman]

Week # 30

AM Session

(A1) Close grip BP clusters

(3x2) @ 85

(3x2) @ 85

(3x2) @ 85

(3x2) @ 85

(3x2) @ 85

(A2) Close grip chins

(3x2) @ BW + 10

(3x2) @ BW + 5

(3x2) @ BW + 5

(3x2) @ BW + 5

(3x2) @ BW + 5

Snatch grip high pulls

4 sets of 5 reps @ 40

PM session

(A1) Close grip BP

80 x 6

80 x 6

80 x 10

80 x 10

(A2) Incline DB curls

15 x 7

12.5 x 10

12.5 x 10

12.5 x 10

(B) Zottman

3 sets of 6 reps @ 15

© DB Hammer curls

2 sets of 12 reps @ 12.5

(D) Power snatch

4 sets of 5 just the bar

Cardio: Steep hill sprints. 5 x 40 meters.

Good sessions. I have DOMS everywhere!

Close grip: AM was ok. PM was easy. Go figure :pfft:

Close grip chins: It was a bit harder than I would prefer it be.

Snatch high pulls: Easy. Will increase the weight.

Incline DB curls: Good pump.

Zottman: Good.

Hammer curls: Got a good pump from it.

Power snatch: Just working on form. Rusty.

BW: 77.5

Sleep: 8 hours solid.

Food: Excellent. High protein, maintenance cals. Craving red meat. Cooked up 2.5 kgs...

Stress: Little

[OnlyHuman]

Week #30 (Yesterday's session)

AM Session

Front squat clusters

(5x1) @ 110

(5x1) @ 110

(5x1) @ 110

Romanian deadlift

8 @ 100

8 @ 120

8 @ 120

8 @ 100

Box triple jumps 5 sets.

PM Session

Front squats

100 x 5

100 x 5

100 x 5

100 x 5

Single leg BB deadlift

40 x 5

40 x 5

40 x 5

40 x 5

Single leg leg curl

33 x 6

33 x 6

33 x 6

33 x 6

Good sessions.

Front squats: AM good. 30 second rest between singles. PM a bit harder but not too bad. Happy.

RDL: Very good. Bumped the weight up a bit. I may bump it again up next week.

SL BB deadlift: Not a heavy load but very good glute activation. I have a little bit of imbalance to iron out, I find this a helpful exercise.

Single leg leg curls: Upped the weight. Feels like a bit of progress from last time... Good.

BW: 76

Sleep: 7 hours

Food: High protein, calories slightly above maintenance. 1 serving of ice cream :oops:

Stress: Low

[deepmen15]

Nice work bro... Interesting to see Stress levels are -low to medium :nod: ...Any tips ??? hehe bro .... Also can I pls know your height...just to gauge you front squat stats hehe....cheers

[OnlyHuman]

Nice work bro... Interesting to see Stress levels are -low to medium :nod: ...Any tips ??? hehe bro .... Also can I pls know your height...just to gauge you front squat stats hehe....cheers

School holidays = Little stress.

A ted bit above 5'7"

[OnlyHuman]

Week # 30

AM Session

(A2)Bench clusters

(5x1) 100

(5x1) 100

(5x1) 100

(A1) BB row

75 x 6

75 x 6

75 x 6

75 x 6

75 x 6

Clap push ups

4 sets of 5reps

PM Session

Low incline BP

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

1 arm DB rows

34 x 10

34 x 10

34 x 10

Illegal wide BP

80 x 5

90 x 5

90 x 5

Chest supported BB rows

65 x 8

65 x 8

65 x 8

65 x 8

Clean grip high pulls

2 sets of 5 reps @ 50

2 sets of 5 reps @ 45

Ok sessions. A little low on energy in my AM session. The PM session seemed to go a little better.

Bench AM: Not very happy with my morning bench. I lost a lot of strength on my bench over the last few weeks. Indeed feeling un-proportionately weaker in the bench than in anything else. I gave it a little ponder and the only thing I can come up with is that my recent daily mobility and flexibility work is effecting my bench strength. I noticed this in the past as well. Whenever I start doing a lot of it, my bench numbers start to blow. Possibly a motor control thing that is due to me ignoring shoulder flexibility/mobility for a very long time. Now when it is loosening up a bit my nervous system must be freaking out and not letting my muscles contract forcefully enough. Not too worried about it at this stage. I think I can fix it.

BB rows: AM = My spinal erectors went ouch! PM = paused all reps. Good stuff.

Low incline: OH, how I need you back in the program my dear low incline! My shoulders are weak and you will do your magic I know.

1 arm DB rows:Upped the weight, piece of cake.

Illegal wides: Surprisingly easy. Hit the chest nice. I will keep it around for a few weeks. I like them.

BW: 76.5

Sleep: 8 hours

Food: High protein, very high carb. I made some pancakes :oops:

Stress: Low

[OnlyHuman]

Week # 30

AM session

(A1) Close grip bench clusters

(3x2) 90

(3x2) 90

(3x2) 90

(3x2) 90

(3x2) 90

(A2) Close grip chin ups clusters

5 sets of (3x2) BW + 5.5

(B) Snatch grip high pulls

40 x 5

42.5 x 5

45 x 5

40 x 5

PM Session

(A) Close grip bench press

90 x 5

90 x 5

90 x 5

90 x 7

(B) Incline DB curls

15 x 5

15 x 5

15 x 5

12.5 x 8

12.5 x 8

© Zottman curls

15 x 8

15 x 8

15 x 8

(D) Hammer curls

12.5 x 10

12.5 x 10

(E) Jump squats

4 sets of 5 reps @ bar only.

I also did an extra/recovery session yesterday...

5x5 on the back squats just at a 100

3x8 single leg RDL / golfers pick up @ 20

Core

Rotator cuff work

Enjoyed it. May do an other one tomorrow.

Today's sessions. Good stuff. Felt energized and ready to go.

Close grip: Morning = good. Afternoon = easy as. Triceps strength seems to be coming back fast. The afternoon session felt "ridiculously easy" compared to the morning one. Happy.

Chins: Easy. I may bump the weight up next time around.

Incline DB curls: Good. Upped the weight on a few of the sets. Focused on form. Happy.

Zottmans: Upped the reps. Felt good. Seems to be some imbalance between my left and right hand tho.

Hammer: Average, I could do with some more brachiallis strength / size.

BW: 78 :think:

Sleep: Good. 7 and a half hours.

Food: High protein. Too much ice cream :oops: def. over maintenance cals.

Stress: Low

[morattigirl]

Awesome training going on in here OH, I haven't caught up for awhile but yeah good stuff :clap: You mentioned earlier School hols = little stress.... lol god it's the total opposite for me School Hols = HIGH STRESS!!!

[OnlyHuman]

Awesome training going on in here OH, I haven't caught up for awhile but yeah good stuff :clap: You mentioned earlier School hols = little stress.... lol god it's the total opposite for me School Hols = HIGH STRESS!!!

Thank you MG

Oh really? How is that possible ?

Kids?

Week # 31

AM session

Front squat clusters

(5x1) 112.5

(5x1) 112.5

(5x1) 112.5

Romanian deadlift

120 x 6

120 x 6

120 x 6

120 x 6

Power cleans from hang

3 sets of 5 reps @ 40

PM session

Front / Back squat

100 x 5/5

100 x 5/5

100 x 5/5

Single leg BB deadlift

40 x 6

40 x 6

40 x 6

50 x 6

Single leg legcurls

33 x 6

35.5 4 sets of 5 reps

Core Roman chair

Good sessions.

Front squats: Clusters = surprisingly good. PM session. What was I thinking going from front to back squats straight away :pfft: actually I done these a long time ago. I found them pretty good at the time in building my squats and quads.

RDL: Same top weight as last time. More total reps. Absolutely fried my spinal erectors, glutes. Good stuff.

S L BB deadlift: This is a dorky looking exercise and I always get the "funny" looks when I do them, but i found them really good in ironing some imbalances out.

S L legcurl: Good. Upped the weight a bit.

BW:77.9

Sleep: Like a baby. 9 hours

Food: High protein. Too much carbs :oops:

Stress: Low ish

[morattigirl]

Awesome training going on in here OH, I haven't caught up for awhile but yeah good stuff :clap: You mentioned earlier School hols = little stress.... lol god it's the total opposite for me School Hols = HIGH STRESS!!!

Thank you MG

Oh really? How is that possible ?

Kids?

Lol :nod:

[OnlyHuman]

Awesome training going on in here OH, I haven't caught up for awhile but yeah good stuff :clap: You mentioned earlier School hols = little stress.... lol god it's the total opposite for me School Hols = HIGH STRESS!!!

Thank you MG

Oh really? How is that possible ?

Kids?

Lol :nod:

Ha Ha ... Now it makes sense :nod:

[OnlyHuman]

Week # (31)

AM session

(A) Front squats

Worked up to 120 x 1

Than 4 singles @ 110

(B) Single leg hip extension

3 sets of 8 reps @ BW only

PM Session

(A) Front squats

110 x 3

110 x 3

110 x 3

110 x 3

(B) Single leg BB deadlift

50 x 6

50 x 6

50 x 6

50 x 6

© Single leg legcurls

33 x 6

33 x 6

33 x 6

33 x 6

33 x 6

33 x 6

(D) Core

Leg raises and Swiss ball stuff.

Ok sessions. They turned out better than I thought they would.

I was low on energy so I decided to skip the clusters today. Replaced them with some singles. No dynamic stuff either.

Front squats: AM = 120 was quite easy. PM = 110s were on the easy-ish side as well. I think my lower body strength is back to where it has been a few weeks ago.

Single leg hip thrust: I wanted to try this exercise. While I was doing them I did not think much of them, but right afterward I had mean pump in the glutes and hams. I will have to try it a few more times before I make my mind up on these.

Single leg BB deadlift: Upped the weight. Still a dorky looking exercise but I keep at it for a while.

Single leg leg-curls: Slight drop in weights. Extra sets. Felt ok.

I saw a guy doing kneeling squats tonight. First time I witnessed it in a commercial gym. He is one of the few people who goes deep enough in the squats as well. I thought it was pretty cool. Good on him. :clap:

BW: 76.8

Sleep: 8 hours. Good quality.

Food: High protein, way to much carbs.

Stress: Low.

[OnlyHuman]

Week # 31

AM session

Bench

105 x 1

95 x 1

95 x 1

95 x 1

95 x 1

Power cleans

Some light stuff.

PM session

Incline dumbbell presses (neutral grip)

4 sets of 6 reps @ 30

Decline BP

5 sets of 5 reps @ 90

Pin lock outs (2 board height)

90 x 4

95 x 4

100 x 4

90 x 4

95 x 4

100 x 4

Some shoulder stuff....

Horrible sessions. :-|

I was pretty pissed earlier on today at the way my bench is going BACKWARDS, but luckily I managed to channel my frustration and look at some of the issues I'm having.

Ever since I started to do regular shoulder mobility/flexibility work my bench numbers started to took a dive. As I mentioned before it happened in the past, however it is just as frustrating as ever. In the past I have just skipped anything that irritated it (including stretching, mobility work, pull ups, overhead work... etc) but now I feel stubborn enough (and pissed off enough) that I decided to stick with it.

I'm having issues mainly with my left shoulder. It has extremely reduced range of motion in vertical flexion (about 30 degrees less than my right side). Internal and external rotation. Internal rotation is "nearly" non existent. While my right one could do with a bit more vertical flexion (an other 10-15 degrees would enable me to touch the ground in supine position) degrees as well as some increased range in internal and external rotation.

So... I will keep up the regular stretching/mobility exercises I have been doing the last two weeks and if anything I will increase the amount of it.

Obviously both my external and internal rotators are tight (internal rotators are tight you can't externally rotate and vice versa...) but I have a feeling they not only shortened but week and inhibited as well. So I will do regular rotator cuff and other exercises in order to get them fire and do some fucking proper work to build my shoulder strength so I can crush some proper bench numbers... anyways...

"Better to light a candle than curse the darkness."

So here is the plan for the next few weeks...

Day # 1: Legs, 2 sessions / per day

Day # 2: Chest and triceps. One session.

Day # 3: Back and biceps.One session.

day # 4: Rest

Day # 5: Repeat....

This is all for now.....

Food: Good. High protein, medium carbs.

Shoulder savers: 15 mins in the AM session. 20 min in the PM.

[olympia]

Some good strength gains mate and great strength for a young fella. Keep up the good work

[OnlyHuman]

Some good strength gains mate and great strength for a young fella. Keep up the good work

Cheers Olympia, appreciate it.

Not so sure about the young fella part tho ha ha ha :pfft:

[OnlyHuman]

Week # 31

(A1) Chest supported BB rows

7 sets of 5 reps @ 70

(A2) Powercleans from hang

Worked up to 55 for a triple than dropped down to 50 for 2 sets of 3 reps.

(B) 1 arm DB rows

3 sets of 10 reps @ 31.5

© Chest supported elbow out DB rows

3 sets of 10-12 reps @ 10

(D) BB curls

7 sets of 5 reps @ 30

(E) Seated hammer curls

3 sets of 10 reps @ 12.5

+ Some shoulder stuff.

Cardio 10 min of skipping rope.

Good session. I had some weird rear shoulder niggle/pain during the BB rows. Never happened before, putting it down to the new streching/mobility work. Regardless of the weird niggle, I am happy with the session.

BB row: Felt strong on these. Should bump the weight up next time around.

Powercleans: Up to 50 it was a piece of cake. I wish i had more flexibility tho.

1 arm DB rows: Easy. Weight needs to go up.

Chest supported elbow out DB rows: PATHETIC! Glad I found (an other) weakness. I need to get stronger at this. VERY important. :x

BB curls: Focused on form. Squizing it at the top and controlling it down. Not so worried about weights at this stage.

Seated DB hammer curls: Nice. I should up the weight and maybe drop the reps a little.

Cardio : It was nice to play around with the skipping rope a bit. Managed to whoop a few crosses and doubles out :pfft: not as sharp as I used to be but it was fun. I wish the weather would allow for some hill sprints :roll:

Shoulder savers: 30 minutes straight after the weight session. Mainly stretching and some mobility and activation work. Likely to do an other 30 min tonight.

Food: High protein, medium carbs. Good food choices.

[OnlyHuman]

Week # 32

AM session

Front squats Daily max & Clusters

130 x 1

(3x2) 110

(3x2) 110

Single leg BB deadlift

40 x 6

50 x 6

Single leg hip thrust

3 sets of 10 @ BW only

PM session

Front squats

100 x 6

110 x 6

120 x 3

Back squats

Just worked up to a set of 100 for 12 reps.

Romanian Deadlift

100 x 6

110 x 6

120 x 6

130 x 4

100 x 8

Single leg DB deadlift/Golfer's pickup

20 x 8

25 x 8

25 x 8

Seated leg curls

45 x 4 sets of 6 reps

Core

3 exercises

Front squats: 130 in the AM, can't complain. It was slow but wasn't a grinder.

120 x 3 in the PM. I felt that I had more in the tank if I really wanted it one more for sure. We will never know :pfft: . Happy, hopefully I will crush my old PB before the 52nd training week is up. It is a nice current ability tho, happy with it.

Single leg stuff in the AM: Just for glute activation.

Back squats: Just trying to have some high rep work done. I hate high reps :puke:

RDL: I wanted to work up to something heavy-ish today. 130 did not feel too bad, but was heavy enough. I could have done a few more reps if I pushed my self. I figured it is better to be careful than sorry, left it at that.

Single leg DB deadlift: Enjoyed it. Upped the weight a bit. Good stuff.

Seated hammer leg curls: The other machine was taken. Nice for a change. I went easy-ish.

Shoulder savers: 15 min in the AM. 20 in the PM.

Food: Very high protein. High-ish carbs. I predict the same tonight... carbohydrate feast :oops:

[OnlyHuman]

Week # 32

Incline DB Bench

31.5 x 6

34 x 6

34 x 6

34 x 6

34 x 6

Decline BP

7 sets of 5 @ 90

Pin lock outs

90 x 3

95 x 3

100 x 3

90 x 5

90 x 5

Cable chest press

3 sets of 12 reps

Push ups

4 sets of high reps...

Side raises

High rep stuff...

Average session today. Just a bit low on energy.

The upper body push sessions will be all about aesthetics for the next few weeks. Once my shoulders sorted, I turn it up a notch or two.

Shoulder savers: 40 minutes worth of stuff. Working hard to free up the shoulders.

Food: High protein, too much comfort food :pfft:

[OnlyHuman]

Week # 32

(A1) Chest supported BB row

7 sets of 5 reps @ 72.5

(A2) Powercleans from hang

6 sets of 3 reps @ 50

1 arm DB rows

3 sets of 10 reps @ 35

Chest supported elbow out DB rows

4 sets of 10 @ 10

BB curls

5 sets of 5 @ 32.5

2 sets of 5 @ 30

Seated Hammer curls

3 sets of 8 @ 15

Some shoulder stuff....

Good session.

BB row: Good. Focused on form a lot more than weight.

Powercleans: From the hang... Some of them were quite good. Flexibility is still an issue.

1 Arm DB: Upped the weight 5 kg. Wasn't easy but not a limit weight. Good stuff...

BB curls: Focusing on form. A bit weak on these.

Hammer:Weight up, reps down. Great stuff.

Shoulder savers: 30 min right after work.

Food: Good. High protein. Medium carbs.

[OnlyHuman]

Week # 32

AM session

Front squats

8 singles @ 120

Single leg hip extension

3 sets of 10 @ BW

PM Session

Front squats

120 x 3

120 x 3

120 x 3

110 x 5

Back squats

100 x 5

110 x 5

120 x 3

Single leg BB deadlift

40 x 6

50 x 6

60 x 6

Single leg DB deadlift / Golfers pick up

30 x 8

30 x 8

30 x 8

Natural GHR / Ghetto GHR

6 sets of 3 (negatives only :pfft: )

Core

Band resisted AB roll outs

Roman chair sit ups

Good sessions. I did not feel like doing much volume in the afternoon session. I could have pushed my self a little more with a few of the exercises but good sessions regardless.

Front squats AM nice. PM even nicer. In the PM my friend the Korean racehorse was there, and he ended up encouraging me over the heavier sets. It was nice of him. I'm happy how it is coming along. I'm tempted to rep out on 120 at some stage.

Back squats One exercise I could have pushed my self a bit harder on the top set.... but meh ... at the moment I only doing them to "grease" the movement a little.Once I'm happy with my front squats I pay more attention to these...

Single leg BB deadlift Worked up to 60 which is the heaviest I been with these. Look dorky but I like them. (It seems I always point out that they look dorky :pfft: ) Not too bad. Happy.

Golfers pickup Piece of cake really.

Ghetto GHR This one always going to be a BITCH isn't it

Shoulder savers: 15 min in the AM. 15 min in the PM. I have lots of work to do on these.

Food: Very high protein, medium carbs. Very clean food choices.

[OnlyHuman]

Week # 32

Low incline BP

90 x 4

90 x 4

90 x 4

90 x 4

90 x 4 ... drop to 70 x 12

Dips

BW+20 x 8

BW+20 x 8

BW+20 x 8

BW+20 x 8

Cable chest press

5 sets of 12 reps

Decline EZ bar triceps ext

3 sets of 8 @ 40

Overhead rope extensions

3 sets of various reps...

Some shoulder stuff...

Suitcase deadlift

3 sets of 8 reps @ 30

Nice session. Got a nice pump in the muscles worked.

Some nasty DOMS from yesterday's leg session.

Trying to do some extra core work. Playing around with the suitcase dead lift. I like it.

Been eating very well and just about to do my daily shoulder savers....

[OnlyHuman]

Week 33

AM session

Front squats

120 x 1

125 x 1

125 x 1

125 x 1

120 x 1

Single leg hip extensions.

3 sets of 8 reps @ BW

PM Session

Front squats

Worked up to a single @ 120

Back squats

Worked up to 110 for 5 reps

Morning: Ok session. Not a lot of energy at 6 am, but it was ok.

Afternoon: Low on energy. I was not feeling it so I just left it at that. Not very happy with it but not much I can do about it. Maybe it is the lack of sleep :think: ... school started and I'm not a morning person. Shoulders are slowly improving but there is a lot more flexibility mobility work to do before they be acceptable.

[OnlyHuman]

Week # 33

AM session

Steep incline BP

85 x 3

85 x 3

85 x 3

85 x 3

85 x 3

80 x 6

75 x 10

Decline BP

95 x 5

95 x 5

95 x 5 than dropped to 90 for 8 more reps

Cable chest press

5 sets of 10 - 12 reps

Lateral raises

5 sets of 6-8 @ 12.5

30 minutes of shoulder savers...

PM session

Power cleans from hang

50 x 5

50 x 5

50 x 5

50 x 5

Chest supported BB row

70 x 7

70 x 7

70 x 7

70 x 7 than dropped to 50 straight away for 10 reps (paused)

1 arm dumbbell rows

3 sets of 8 reps @ 35

Biceps

Trained with my mate tonight... He loves high reps so I just did what ever he was doing. EZ bar and cable curls. High reps and drop sets... Mad pump.

Shoulder savers and stretches 20 minutes.

Both session went pretty good. I had a lot of energy and really enjoyed the time I ended up spending in the gym tonight.

I haven't weighed my self in a little while but I recon I'm looking a little bit leaner than 4 weeks ago. (Despite my not so perfect diet. It is high protein but reasonably high in carbs as well.)

Thinking about starting a training program... No idea what yet. I'm the type of person that strive on structure and expectation on what I need to do in the gym. I will give it a ponder. :think:

[OnlyHuman]

Managed to catch a cold so no training for the next few days.

I need to find a training program so I can have some much needed structure and "expectations" in the gym.

At the moment I'm thinking I may give either this one a go:

http://www.t-nation.com/free_online_art ... f_fat_fast

or may do the intro/base cycle of Smolov.

Undecided yet. I do take suggestions if you have any :-s

I also need to clean up my eating a bit. I am way to cavalier with simple sugars and carbs :pfft: However I do think I lost some fat regardless of my late night Ice cream affairs :oops: