My journal

[HarryB]

Thanks Rookie, I need to go under the knife for my knee but I just don't have the time with work and family commitments. I used to squat with my feet at about shoulder width now I can only squat with a wider stance, better than nothing but very frustrating. Still not bad considering I couldn't free weight squat when I hurt it.

Yeah I have dropped a bit of weight but it hasn't affected my strength too much if at all. I'm actually feeling a lot more energetic and fired up for training. My strength is actually increasing and really I'm not struggling at all. Start doing 20 mins of cardio 3/wk from next week also. I'm enjoying being lighter and more mobile, plus its good seeing some abs again lol oh and my feet! My weight will stop going down once I introduce a cycle into the mix. 1 more week off while I get my blood tests done, then all things being favourable things will fly!

[HarryB]

Right shoulders, traps and abs. Taking it a bit easy this week, training on my own so moving faster but not heavy. Nice mind break from pushing my 2 training partners all the time.

Standing bb press

Bar/12

40k/12

60k/12

80k/8

60k/10 (need to do more of these, not used to stabilizing under the weight)

Standing db laterals

10k,15k,20k/10 reps each

25k/8

27.5k/6

20k/8

Bent db laterals

10k,15k/12 reps each

20k/10

25k/6 rest pause 2

Hammer shoulder press, weight each side

20k, 40k, 60k/8 reps each

80k/7

Bb shrugs

60k, 100k, 140k/8 reps each

180k/6

4 sets of leg raises 12 - 15 reps

Side note, watched a guy do 270 on deadlifts for triples in my gym and thought I better lift my game. Went home and cried lol

[Rookie]

Mean session bro, some good volume there! Haha bro your PLing urges coming back again? :pfft:

[HarryB]

Nah Rookie... Ok maybe a little. This guy isn't a pl or bb either, just a big guy who only does basics. He's a good deadlifter and not bad squatter for a 6'2 guy.

Nice to see someone doing that in my gym which is basically a fitness type gym.

[Rookie]

Nah Rookie... Ok maybe a little. This guy isn't a pl or bb either, just a big guy who only does basics. He's a good deadlifter and not bad squatter for a 6'2 guy.

Nice to see someone doing that in my gym which is basically a fitness type gym.

Yeah bro, the shinyland gyms produce some good lifters! Awesome for a recreational lifter too :nod: Good competition for ya bro

[HarryB]

He's got me beat at the moment but all good. He's a big unit.

[HarryB]

I have to suppress the competitive side of me. I think almost every time I have been hurt in the gym it was from being impatient. I figure I'm on the comeback trails so not the time to have a crack at the heavy (for me) stuff just yet. Might rework my food though because of I train early like I did today I haven't got enough in system and just don't seem to be firing all cylinders.

[HarryB]

Ok today was back and ummm well just did back.

Bent bb rows

Bar,40k,60k,100k/12 reps each set

140k/8

160k/6 drop set 100k/9

Db rows. One arm at a time

35k/12

50k/10

50k/8

Pulldowns

4 sets of 10 up to top set of 110k/8

Straight arm pulldowns

4 sets of 12 increasing the weight each set, not heavy at all just getting blood in there.

Deadlifts

60k/12

100k for 3 sets of 12.

Lame deads I know but just easing into it, my knee actually held up pretty good so I'll start going up next week.

[HarryB]

Ok got the all clear from my blood work so time to hit a little cycle. Not sure if people usually log this stuff on here but I will. I will basically train the same but with just a bit more volume and faster pace. Eat a little more carbs and more protein as well. Be interesting to see how my body responds.

[mike27]

50kg db rows..... good one!

[HarryB]

That's as heavy as our dbs go so I try hold them dumbell in the contracted position for a 1 count every rep. Make them hard.

Today was chest and calves

Calves on the hack squat 5 sets of @12, went quite heavy for me, 5 plates a side for the last set

Incline fly

15k,22.5k/12 reps each

35k/10

50k/8 drop set to 32.5k/5

Incline bb press

Bar, 40k, 80k/12 reps each

120k/6

160k/3 drop set to 100k/9

Flat bench press

60k,100k/10 reps each

140k/9

3 sets of cable crossovers 10-12 reps each

Hang clean and press

Bar,40k,60k,70k/6 reps each.

The incline presses and drop sets killed me, great chest pump and felt nice and strong.

BW today is 110.5 and starting a course today so strength should start to climb!! Going to eat to much the same plan because I want to keep getting leaner.

[tomsammce]

whats your cycle your gonna run bro?

yeah ppl log it, its all good.

[HarryB]

Ok well my cycle will be 1ml of sus and 1 ml of deca every 5 days. Sus is the standard 250mg and the deca is 200mg/ml. I'll just do this for 6 weeks and see how my body responds. I just had 10 weeks off after doing my first course in a year, that was test enanthate and deca once every 10 days. Pretty lame I know but seemed to work just fine for me.

[Rookie]

Mean work brother, interesting to see how the cycle affects your strength/muscle maintenance etc

Also a very good chest session, sounds like the pump was insane!

very smart approach re not being impatient and leaving the go at the door, still bro you lifting some heavy ass weight!

YEAH BUDDY

[Dr Squat]

Awesome journal to follow. :nod:

[Rookie]

Awesome journal to follow. :nod:

:nod: Agree mate, good to see how a real BBer trains eh. 5ft7 and 100kg+ :shock: that is BBing 8)

[Dr Squat]

Awesome journal to follow. :nod:

:nod: Agree mate, good to see how a real BBer trains eh. 5ft7 and 100kg+ :shock: that is BBing 8)

And he can see his abs! Big dude, all the way big dude...

[Rookie]

Awesome journal to follow. :nod:

:nod: Agree mate, good to see how a real BBer trains eh. 5ft7 and 100kg+ :shock: that is BBing 8)

And he can see his abs! Big dude, all the way big dude...

Who needs abs when you have one power-ab eh Doc :pfft: That's what I keep telling myself lol

Keen to be 100kg+ lean one day! at 5ft6 haha, gotta keep coming back stronger and train twice as hard :nod:

[tomsammce]

do you get good gains off low doses harry? thats awesome receptor uptake... most of us piss half it out lol.

good journal i enjoy the read.

[HarryB]

Hey Tom, yeah man I do ok on the low doses. I have hit it much much harder in the past and have had more muscle so I think this time coming back a large portion can be attributed to muscle memory and I had a really long break so my body is almost clean slate. I have taken pretty much every different type of gear and gh, insulin, every kind of fatburner, basically everything but IGF and as I got further in my bodybuilding I kind of worked out that for me keeping things simple was best. Sometimes the whole body is a chemsitry set thing gets so complicated that you focus more on that than the basics of nutrition and training.

I also work in a corporate environment so the whole puffy head and red face thing just doesn't cut it. Funny what things I worry about now vs when I was in my 20s and early 30s. Hence another reason why I am trying to keep the diet clean and not do anything too extreme. I mean no one thinks I'm natural lol but I keep everything pretty covered up.

I guess I also have pretty decent genetics. Got the ability to put on muscle from the coconut side and the relatively small joints and shape from my honky dad lol

Never needed that much to keep growing as long as everything else is on point.

By the way Tom you lift some heavy shit yourself and got crazy delts and arms. Your pic sent me back to the to train a bit harder lol

[soundsgood]

Just caught up on your journal Harry. Great read so far! Be interesting to see the strength increases over your cycle. Judging from your starting weights should be impressive to say the least

How far did you take it when you were competing? Did you win your class at the nats? Do oceanic champs at all?

[HarryB]

Well I competed a fair bit, National level here in Aus, lots of 2nds and 3rds. I was always trying to move up weight classes and felt like I was just hitting my stride when I did my last show in 05. One my motivators for wanting to come back. Did a couple of shows in Europe and won as an u90, got a few trophies in NZ for Nabba and NZFBB but no National title. Maybe end of this year? Lol

[HarryB]

Ok its sunday and I trained a client so thought I might as well do some arm work.

Pushdowns superset with over head pushdowns for 4 sets of 12 just to fill them up with blood and warm everything up.

Close grip bench

Bar,40k,60k,80k,100k,120k/8 reps each

140k/6

150k/3

Incline db curls

10k,15k, 20k,25k/8 reps each

25k/6

Standing bb curls

20k,30k,35k,35k/10 reps each

Pushdowns

4 sets 12 reps

Good pump and felt good today. First direct arm day in quite a while, got to grow my arms back lol

[Luigi]

hey harry nice journal, how do you find training and getting enough food/fluids in, in the heat ?

[HarryB]

Hey Luigi, I don't really have any trouble with the eating at the moment because I'm not eating much really and with water I just always have a 2 litre bottle sitting around the place. I have an 8 year old boy so I make a game of the water intake with him and we see how many bottles we can go through in a day. Oh and I basically only drink water. Only one coffee of a morning and then just water all day. It's stinking hot at the moment over here so I make sure I drink loads.