My journal

[thatwaslight]

I just have to make sure I eat enough the night before... enough to have some energy but not so much I am sick lol... but I am a morning guy and it's only shoulders. Legs is a whole different story!

ah ok, for some reason when i have a big meal before bed i always wake up STARVING, must be an insulin response or something? lol

depends on what I have with dinner ha ha ha

LOL you mean before dinner?

[HarryB]

Lol I have it with dinner cuzzzz and yeah I wake up starving like am mofo!

26 July Shoulders and biceps this morning at 5am with one of my kiwi mates, nice wake up for him lol

Rear delts on the rear delt machine 5 sets of 12

Hammer strength shoulder press

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

4.5pps/5 drop to 3pps/6 drop to 2pps/8

Lateral raise nautilus machine 5 sets of 10-12

seated db press

20k, 30k, 40k/ 12 reps each

Cable laterals 2 sets of 15

Nautilus curls 4 sets of 10-12

Standing db curls

10k, 20k, 22.5k, 27.5k/ 8-12 reps

Bb curls, elbows locked back, almost drag curl style

20k, 30k, 40k 12 reps each

For biceps mostly focussed on tight contractions and full extension. Biceps were cramping hard. Good workout all in all.

[HarryB]

July 28 legs

5 mins bike to warm up

squats

60k, 100k, 140k, 180k/ 10 reps each

220k/ 6

Was stoked today with my squatting, just felt solid and strong. Kept my negatives slow and controlled and kept the tension on.

Hack squats

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

5pps/ 8

leg extensions 3 sets one leg at a time and 3 sets both legs.. 12-15 reps each

Lying leg curls 5 sets of 10-12

It doesn't look like much but it was a great workout for me. Felt strong and my quads were smashed!

[thatwaslight]

Solid session bro! how many carbs are you running on atm?

[HarryB]

Solid session bro! how many carbs are you running on atm?

I was happy today after last weeks shit leg workout. I was feeling it today rather than just going through the motions.

I am having about 250 grams of carbs a day at the moment. Lowest I might go about 150 but that's pretty rare. Although I will start reining everything in a bit more starting next monday. BW fluctuating between 114 and gulp 118 lol

[HarryB]

Trained with Android yesterday 29 july

We did chest and triceps in the arvo. I had done cardio and some arms already at 5 am but didn't want to miss the opportunity to train with the big guy.

Inc db presses

12.5k, 25k, 37.5k, 50k/ 12 reps each

60k/ 9 or 10?

50k/ 15

4 sets of cable crossovers 10-15 reps

Flat bench

4 sets only went up to 120 and did a dro

Set on the last set.

Chest was smashed! Very good!

Triceps was just 2 different types of cable extensions 4 sets of 10-15 each

Bit last minute decision to train but it was a good workout and Android is one big mofo. Certainly makes his 115 look like a whole more than it is. Thanks for the train bro!

[Android]

Great training yesterday cheers Harry... Those 60kg dumbbells were heavy i think the 12.5kg warmups were to blame :-) took away some good tips on triceps like slowing down and stretching movements, cheers!

You're massive dude, boulder shoulders, going to b a dramatic entrance on stage wen u appear!

[sampsonaxehammer]

40kgs dumbell shoulder press is impressive mate, nice work..

[HarryB]

40kgs dumbell shoulder press is impressive mate, nice work..

Thanks mate.

30 July delts and bit of arms

Rear delts did 2 exercises, rear delt machine and bent cable laterals, both for 3 sets of 12-15

Seated military press in this moving track smith machine thing.

40k, 60k, 80k/ 15 reps each

100k/ 13

Nautilus lateral machine standing for 5 sets of 12-20, last set was straight forced negatives where the positive portion was unassisted and my tp added resistance on the neg portion. My delts are sore as hell as I type this and they hardly ever get sore from training so must have done something right.

That was it for delts.

For arms I just 2 exercises for biceps and 2 exercises for triceps, 3-4 sets each for 10-12 reps.

Starting to experiment with a few more intensity techniques. Did some forced negatives on biceps too and damn my arms are sore. Old dog new tricks....

[HarryB]

31 July

Just went to the gym and did some hammies and calves, drop sets and lots of reps. Just the usual hamstring and calf stuff except I did hammies on the hack squat as well. Facing into the machine and doing a stiff leg deadlift type movement.

20 minute walk.

[HarryB]

1 August

Back....

Bit of a rush.

One arm hammer strength pulldowns

4 sets up to 3pps 8-15 reps

Straight arm pulldowns 4 sets 12-15 reps last set a drop set

Db rows

3 sets of 12-15, didn't go very heavy only up to 50k but holding the contractions and slow negatives. Yeah making excuses for being weak as lol

Supported bb rows up to 80k 10-12 reps

Front pulldowns 3 sets of 12-15 holding in contracted position

Another pulldown machine 2 sets of 12-15, this one has a slightly different angle to reg front pulldowns.

Back was very pumped.

Reduced my carbs from today down to between 100-200/day so that should bring my lard arse down!

[tomsammce]

[TonganTerror]

and so the gentle giant is actually A Samoan after all :pfft:

[HarryB]

mad as in crazy... ummm yes... and always samoan man... teaching a gorilla to speak doesn't make it less of a gorilla.

[HarryB]

3 august

chest and biceps

Very quick today, bloody working life sucks hard!

Cable crossovers 5 sets of 12-15 reps

Flat bench 60k, 80k, 100k, 120k/ 12 reps each

140k/11 (man weak today but feeling it so I won't complain too much)

100k/ 18

Seated machine press for 3 sets of 15

Flye machine for 3 sets 15

Biceps

Preacher db curls

4 sets of 12-15 heaviest was 20k.

1 light set of as many as possible.

That was it for today, everything felt good and worked as hard as I could. Noticed the drop in carbs this workout hence the trainer quicker and higher reps. Figured if I can't go as heavy I will just smash it hard and fast!

[HarryB]

4 August

5am quads... starting to actually enjoy it! Mad I know.

One leg leg press

1pps, 2pps, 3pps, 4pps/ 15 reps each

Hack squats

2pps, 4pps/ 12 reps each

5pps/ 10

6pps/ 8

3 sets of one leg leg extns followed by 3 sets of both legs at once.

Forgot to add that I did 3 sets of Hammer strength squats

2pps, 4pps, 6pps/ 10 reps each

Squats

60k, 100k, 140k, 180/ 6 reps each

Quads fried. Did the squats at the end with slow negatives. Would have liked to do have done a touch more but my quads were torched. No cardio just a slow hobble to get ready for work.

[thatwaslight]

5am quads with squats at the end after hacks and one legged press......you've lost it Harry! :crazy:

[HarryB]

5am quads with squats at the end after hacks and one legged press......you've lost it Harry! :crazy:

YES! years ago!

[drizzt]

5am quads with squats at the end after hacks and one legged press......you've lost it Harry! :crazy:

:ditto: Freak!

[HarryB]

8 August

Trained back on sat and shoulder and triceps on sunday.

Back

Straight arm pulldowns 4 sets of 12-15

Hammer strength low rows 4 sets 10-12 reps

Low pulley rows 4 sets 8-12

Front pulldowns 4 sets 12-15

one arm pulldowns 3 sets 10-12

I don't remember what weights I did so they must have been shit! I never forget lifting decent weight. But trained pretty quick and focussed on full ROM, holding contractions and slow negatives.

Sunday was shoulders and triceps

Rear delt machine 4 sets of 15-20 reps

Nautilus lateral machine 5 sets of 12-15 with drops and forced reps

Hammer strength shoulder press

1pps/ 25, 2pps/20, 3pps/ 18 reps

Db front raises 3 sets of 10-12

One arm overhead db extension 3 sets 12

Lying tricep extensions 3 sets 10-12

Pushdowns 3 sets 12-15

Good workout, fast and high rep, massive pump and today being monday I have sore lats and my delts and tris are sore as...

I am sick of lifting babyweight though so I think this week I will lift some heavy stuff... well heavy for me!

[PeterDolan]

Most guys your age can't do skull crushers, elbows must be doing well still

[HarryB]

Most guys your age can't do skull crushers, elbows must be doing well still

Actually they hurt like a mofo but I am just sure to warm them up properly and I don't do 100k skullcrushers like I used to when I was mental!

[Android]

Most guys your age can't do skull crushers, elbows must be doing well still

ouch :wink:

[PeterDolan]

Most guys your age can't do skull crushers, elbows must be doing well still

ouch :wink:

Must be my day for stirring the pot :pfft:

[HarryB]

Most guys your age can't do skull crushers, elbows must be doing well still

ouch :wink:

Must be my day for stirring the pot :pfft:

It's ok Android, he's over here in a couple of weeks then I will show him how guys my age do it lol

All in fun PD.... but I am still going to kick your ass!!