My journal

[Gym rat]

Mirin' your work ethic atthe moment dude

:pfft: :pfft: :pfft: :pfft: :pfft:

[HarryB]

Bro thanks for sharing pics from your personal collection but I don't think we share the same interests in what constitutes a nice pic lol and don't tell me you just google searched for it. What did you put in the search engine? Single male fitness models/ yes homo.. Lol

Off to train legs.

[frantic]

Video your db flies! Then i can See where I'm going wrong :grin:

lol too weak is where you go wrong bro... sorry man couldn't help it.

snap S.G :nod:

[HarryB]

Ok quick legs today. I'm finding that I can't do decent volume for quads every week cos my knees just kill, unless I just do light weights and I just can't bring myself to do that, not while I'm trying to push my weights back up and get my muscles back. Old age is making me soft!

Did 6 sets of calves on hack squat, up to 6 plates a side and between 8 and 12 reps.

Then squats

Bar, 60k, 100k, 140k, 180k/ 8 reps each

220k/ 6 reps with belt and loose wraps

180k/ 6, 140k/ 10, 100k/ 10

That was it for legs. Quads and everything pumped.

Did some rehab stuff for my torn bicep, just a bunch of light cable curls from a variety of angles. The size is back but just not as full as it needs to be to match the other one so going to do a bit more bicep work.

That was it. Actually felt really good squatting, nice and controlled. With 220 I felt very stable and focused on trying to get good depth and nice slow descent with good controlled explosive push. Happy with how strong my body felt under the weight.

[HarryB]

5 april delts and biceps

Trained solo again today. My training partners keep piking on me.

Smith machine front press

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

140/ 5, 140/ 4 drop set to 120/ 4 drop set to 100/ 8 rest pause 100/ 5 drop to 60/ 11

shoulders smashed!

Machine lateral 4 sets 8 - 12 reps

Bent laterals 4 4ets up to 32.5/ 8 reps

Upright rows 3 sets of 8 - 10 with 50

Hammer shoulder press machine pps

1pps, 2pps, 3pps, 4pps/ 10 reps each

Then did a bunch of cable curls from different angles for my biceps oh and hammer preacher curls. 3 exercises 3 or 4 sets each. Biceps pumped and shoulders on fire!

that's it.

[Android]

Good weights Harry and ... Upright Rows!! I forget this one alot thnx for the reminder

Your side raises are heavy as will have to up my game. Do you throw them up from front of body or are they from your side and controlled?

[HarryB]

I do my laterals from the side so even if I throw them a little it's still through the right line. I also did 3 sets of light cable laterals from behind my back just to fry them properly. I am decent strength on shoulder pressing. Not sure why but just always gone ok there. Upright rows I do every once in a while just for a change. Got to have big delts cos if I don't I get dwarfed by you tall guys onstage!

[Android]

Haha yeah and i want big delts so I foil the shorter competitors-doh!

Will try heavier like that next time, change it up

[Optimass]

I also did 3 sets of light cable laterals from behind my back just to fry them properly.

Great exercise - not commonly done. Constant resistance and way easier to keep form.

Good weights Harry and ... Upright Rows!! I forget this one alot thnx for the reminder

Ditto - you can almost guarantee most other guys are not doing them regular too. Awesome for across the rear shoulders/traps. A good exercise to pre-exhaust before heavy traps.

[HarryB]

I do like upright rows just avoid the tendency to go heavy and I will do cable laterals just to keep the tension on my medial delt. The last couple of years I have just been doing the basics so I just need to make sure everything is full.

[HarryB]

7th April

Back today, lunchtime workout.

Having a bit of an issue with my right lat, right on the outside of the scapula. bit of pain and effects my ability to stretch right out on that side. Oh well I just did what I could, hopefully a massage will loosen the area up.

Bb rows

Bar, 60, 80, 100/ 12

120, 140/ 8

160/ 4 drop to 100/ 7 drop to 60/ 11

Close grip pulldowns 5 sets of 8 - 10 up to 117

Hammer high row 6 sets for 8 - 10

1pps, 2pps, 3pps, 3pps, 2pps, 2pps, 2pps did these sets quick with my tp, only enough time for him to do his set then I was straight on it.

Rack dead lift about 2inch below kneee

100, 160/ 6 then 220/ 3 this just seemed to really hurt the sore area so I stopped and left it at that.

Got a good pump and felt like I did an ok workload considering. I did what I could and pushed it hard. Not much time til its hard core diet so I better lift my game and sort out these niggles!

[drizzt]

Nice training bro, pity about the lat, hope it gets better soon!

[HarryB]

Thanks man, it will be fine just a little niggle, more annoying than anything.

[HarryB]

9 april (my sons 9th bday, yay junkfood!)

Chest and biceps, trained at a different gym today that has 60k dbs

Flat db press

7.5, 15, 27.5, 40, 50/ 10 reps each

60/ 15 then another set of 60/ 10

Cable crossovers 4 sets 12-15

Inc db press

27.5, 40, 50/ 10 reps each

60/ 7

Guillotine presses 4 sets up to 80/ 12

Standing db curls 5 sets up to 27.5 for 8

Done and dusted, enjoyed the db pressing just for a change, was suprised how many reps I got on flats with the 60s. Different feeling in the chest from bb pressing but I won't do them for a while until I can be bothered either coming to this gym again or driving out to another one that I know has at least 70s.

Right off to take my boy for lunch and bless his little heart he wants mcdonalds!! Woo hoo

[Android]

Nice work on the 60kg for 15 reps, and did them on 2nd exercise as well! You'll b trying 70kg b4 I ever get a round tuit

But 7.5kg warmup, what's going on there mate did you use a spotter? :pfft:

[HarryB]

Nice work on the 60kg for 15 reps, and did them on 2nd exercise as well! You'll b trying 70kg b4 I ever get a round tuit

But 7.5kg warmup, what's going on there mate did you use a spotter? :pfft:

I wish we had 70s or even 80s at the gym then I'd do db presses regularly. I really like the exercise I just don't like doing that many reps, the gym I normally train at only has 50s as it's heaviest dbs so I rarely do db press.

Oh and 7.5? I tell my training partner it doesn't matter what weight you start with it's more important where you finish lol I just like to warm up nice and slow and thoroughly. Got old man shoulders so have to take care of them.

[Android]

training partner...so u did have a spotter for 7.5kg lol

Am hearing alot of people lately saying they're sore here and there must b a coincidence or I'm hanging with oldies too much.

are u going to do our Nats this year, b good if u cud I hear Hamilton show is penned in for Oct 8 so if u had 2 wks cud qualify and enter in the same trip. Soundsgood could as well

[HarryB]

At this stage yes I'll be doing the nationals. I was thinking the CNIs would be a good show to qualify but I really want to do the wgtn show cos that's ny home town. Then 4 weeks to nats. Depends on when the nationals are here as well. I think SG wants to do nationals over here as well so I'll no doubt meet him there. I guess if we all do Nats in NZ then we'll all be in the same weight class. Should be fun!!

Yeah I have lots of old man injuries but I still manage to go alright lol

[soundsgood]

Damn you were serious about pressing the 80s I was rowing the other day. You're like NZs Ronnie Coleman lol.

I need to sit down and figure out a plan for the end of year shows. The RWC isn't gonna make it easy (or cheap) to come home. But one thing is for sure, I'm gonna make sure I'm under 100, you guys can battle out the 100+ by yourselves :grin:

[HarryB]

I'll be suprised if they have a 100+ class? Unless they have a decent number of entries? At any rate it will be fun. I hear Jo Ullberg is competing in wgtn as well so that will be great to see. Thank god he'll be in a different weight class. Supry Sos as well. I think for sure the wgtn then nats. Amped!!!

[HarryB]

11th april

legs

Had to train before work today so went pretty quick. Thank god it's just legs, hate to have to rush through an arm workout lol

Calves on hack squat, 6 sets of 8-12 from 1pps up to 7pps

Hack squats

1pps, 2pps, 3pps, 4pps, 5pps/ 12 reps each

6pps/ 10

7pps/ 6

Was happy with these because I didn't want to squat heavy today so needed to have a decent go on these.

Squats

1pps, 2pps, 3pps, 4pps/ 10 reps each legs were burning after this

Leg extns 5 sets of 12-15 non lock constant tension.

abs .. 2 exercises 3 sets of about 15 reps each while waiting on leg curl

Lying leg curls 5 sets 12 reps each, body elevated and holding contraction. Hardly ever do much for hammies so these really hurt even though I only used a teeny tiny weight.

happy with thew workout today, nice pace and great pump.

[HarryB]

12 april

Shoulders and biceps

Seated military press

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

100/ 13

Felt strong on these

Db laterals 5 sets up to 2 sets with the 30s for 8 then 6 reps. (Yes Rookie I threw them up lol)

Hammer shoulder press

1pps, 2pps, 3pps, 4 pps/ 10 reps each

Machine laterals 4 sets of 8-12 reps

No rear delts today. Bit sore in that area.

Biceps was cable curls for 4 sets of 8-10 then 4 sets of one arm preacher machine curls of 8-10 reps.

Good workout today. Nice pace and good pump, still felt strong.

[Shutupandsquat]

Seated military press

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

100/ 13

Felt strong on these

NO HUCKING SHIT!

[Growth]

Seated military press

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

100/ 13

Felt strong on these

NO HUCKING SHIT!

:ditto:

[Android]

12 april

Shoulders and biceps

Seated military press

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

100/ 13

Felt strong on these

Db laterals 5 sets up to 2 sets with the 30s for 8 then 6 reps. (Yes Rookie I threw them up lol)

Hammer shoulder press

1pps, 2pps, 3pps, 4 pps/ 10 reps each

Machine laterals 4 sets of 8-12 reps

No rear delts today. Bit sore in that area.

Biceps was cable curls for 4 sets of 8-10 then 4 sets of one arm preacher machine curls of 8-10 reps.

Good workout today. Nice pace and good pump, still felt strong.

You moved the goal posts again...30kg dumbbell side raises! Nice going but please don't go any heavier with these, take it easy :shock: