My journal

[Shutupandsquat]

I know... he's just one big strong mofo, crap form, bar too far away from his body and still muscles it up like it's nothing.

Is this real life?

Sadly yes it is...

BRB. Injecting tongan blood into body.

[HarryB]

Chest and arms yesterday.

Incline dbs 10k, 25k, 37.5k/12 reps each

50k/18, then 50k/11

Flat bench 60k, 100k/10 reps each then did 2 drop sets from 140k down to 100k down to 60k for 6-10 reps each drop. After the second drop I was dead.

Low incline flyes 20k, 30k, 40k/8-10 reps each

2 exercises for biceps and 2 exercises for triceps

Done and dusted, feels like everything is starting to come together. Pain in the ass training solo though!

[HarryB]

Did legs last night.

Calves on the hack squat 4 sets of 15-20

Leg extensions 3 sets of 15-20

Squats 60k, 100k, 140k, 180k, 220k/6 reps each (loose wraps and belt on 220) Pretty stoked with my 6 on this weight. It's been a while and I have been aiming to hit good depth each rep so was happy I finally got there. Now I can tgry and move up.

Leg press 4pps, 7pps, 10pps, 13pps, 10pps/ all sets for 10

Straight leg deadlifts 60k, 100k, 140k, 140k/ 8 reps each

Incline bb press bar, 60k, 100k, 140k/ 6 reps each

I was pretty happy with today's effort, had to grind out the last couple of reps on the heavy set for leg press, much harder than when I did leg press after hacks last week. I might even grow some leg muscles now..

Finished with some incline bb just cos I felt like it.

[soundsgood]

Nice leg session bro. I love how u just tack on incline barbell presses just cos you felt like it lol.

What increments do you increase on your squat when your ready to progress the weight? I tend to go up in half plates (10kg plates), sometimes nickels (5kg plates) but never dimes (2.5kg plates) unless I'm pushing for a PB 1RM or double.

[HarryB]

Nice leg session bro. I love how u just tack on incline barbell presses just cos you felt like it lol.

What increments do you increase on your squat when your ready to progress the weight? I tend to go up in half plates (10kg plates), sometimes nickels (5kg plates) but never dimes (2.5kg plates) unless I'm pushing for a PB 1RM or double.

I will go up a half plate, I don't like using 5's and never use 2.5s on anything..

If I can get to 6 plates then I will start going up 5's I suppose. I think I might just crack my wraps tight next time and have a crack at a triple on 6. We'll see.

[HarryB]

Back last night with a touch of biceps.

Front pulldowns 40k, 60k, 80k, 100k, 110k/10 reps each

120k/6 drop to 80k/10

Tbar rows 1p, 2p, 3p, 5p/12 reps each

6p/8 drop to 4p/10

Straight arm pulldowns 4 sets of 12-15

Hammer strength rows both arms at the same time 2pps, 3pps, 4pps/10 reps each

5pps/6, 3.5pps/10

Hammer mach preacher curls one arm at a time for 4 sets of 8-12. I focus on just locking in to this movement and trying not to use any momentum, pause in extended position, went to failure on last 2 sets with a couple of partials

Standing db curls 15k, 20k, 25k/8 reps each

30k/4 drop to 20k/6

Back and biceps pumped to bits and this morning I am feeling it. Pretty much just let my TP dictate what we did so we didn't do deads or chins but it was a good workout. Starting to feel like training is being productive and really enjoying the process again!

[Android]

Front pulldowns, are these just regular ones or those straight arm ones I see others doing sometimes to work the lats?

One-arm preacher curls, did 'em yesterday for my workout ... thank you very muchly for that idea mate :pfft:

[HarryB]

Front pulldowns, are these just regular ones or those straight arm ones I see others doing sometimes to work the lats?

One-arm preacher curls, did 'em yesterday for my workout ... thank you very muchly for that idea mate :pfft:

Regular ones I do straight arm pulldown as well. Bro whatever you're doing for your back is working more than fine!! You're back in that journal pic is looking insane. And yeah I am a fan of the preacher curls.

I moved all weekend so no training or eating lol... unless chocolate and KFC count. Now my hip and knee are a bit sore but hopefully go ok for legs tonight.

[HarryB]

My TP cancelled on me and my hip and right thigh were corked as hell from moving stuff so I didn't train legs instead I did a bit of shoulders and arms.

Cable laterals 3 sets of 12-15 just to warm up realy.

Seated db press 10k, 20k, 30k, 40k/12

50k/8 (bloody harder than they should have been!)

Bent cable laterals 3 sets of 12-15

Hammer strength shoulder press 2pps, 3pps/12 reps each

4pps for 2 sets of 8 reps each

Moved onto triceps.

Pushdowns 5 sets of 10-15

One arm pushdowns 3 sets of 10-15 to failure (until I couldnt even do partials)

Hammer strength dips 3 sets with 2pps for 10-15

Seated db curls 10k, 17.5k, 22.5k/8 reps each

27.5k/6.

Good workout, great pump and nice fast pace. Wasn't expecting to be strong because I haven't eaten properly for a few days but still got a good feeling and what with it now being the next morning my arms are sore and delt feel worked.

[M.T]

My TP cancelled on me and my hip and right thigh were corked as hell from moving stuff so I didn't train legs instead I did a bit of shoulders and arms.

Should have been lazy like me and pay movers to do that manual work bro save the muscles for the real work in the gym.

[HarryB]

LOL I did man but they were so slow and they charge by the hour so I was hard at it making sure we got stuff done before I had to donate a kidney to pay the bill!

[M.T]

LOL I did man but they were so slow and they charge by the hour so I was hard at it making sure we got stuff done before I had to donate a kidney to pay the bill!

Yeah know what you mean still haven't paid my bill was like $275 all up! I would have done it for 2 doz beers and a bucket of K fry and then I got told off for not helping them unload the truck at new place I'm a Powerlifter not a Boxlifter.

[HarryB]

LOL I did man but they were so slow and they charge by the hour so I was hard at it making sure we got stuff done before I had to donate a kidney to pay the bill!

Yeah know what you mean still haven't paid my bill was like $275 all up! I would have done it for 2 doz beers and a bucket of K fry and then I got told off for not helping them unload the truck at new place I'm a Powerlifter not a Boxlifter.

That's me... "yeah sure I CAN lift it, I just don't WANT to."

If everything came attached to bars I would be keen.

[HarryB]

Did a very basic workout last night. My right thigh, hip and lower back all feeling crap and tight since the weekend so I didn't want to do too much quad work but I also wanted to do some squats so that it wouldn't feel double heavy next week.

Calves on the hack squat 5 sets of 10-20

Leg extensions 2 sets of 30 (even on this with a very light weight my knee wasn't tracking properly and just wasn't getting into the groove properly.

Squats 60k, 100k, 140k, 180k/6 reps each, nice depth, slow descent and felt ok, just my leg and hip very tight.

Put belt and wraps on and did a triple with 220k, I maybe could have ground out 6 but just didn't want to push it.

Finished my squats with just 140k for 8 paused reps. So shitty with my stupid legs lol

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

160k, 180k/6 reps each

Decided that was enough for legs so did some biceps.

Hammer strength preacher curls one arm at a time 4 sets of 10-12

Cable curls facing away from machine 4 sets of 8-10

[HarryB]

Did a bit of back and chest yesterday.

Some notes before I write the workout up.

I have been "clean" since about the start of November last year so have had a really good clean out. BUT sick of it now lol so started again this morning. BW 111.5k yesterday before training. Ok not really sick of it but I know if I want to be in great shape in sept I need to crack on again.. those masters are hard work.

My eating has been ok but I don't have much of an appetite most of the time so I have been making up for missed meals with the occassional pizza, burger or litre of ice cream.

Still look decent and strength is still ok. Good starting point. Will hit between 600 and 800mg per week of combined anabolics for the next few weeks and food wise I will go for about a 40:40:20 ratio of p:c:f but won't stress too much about it.

Time to get back into a better regimented set up for eating and training and hopefully start to get some gains happening. Although physically I think I have come along in huge strides from say a year ago. Not so much in terms of strength but in terms of where my muscularity is at. Upper body is as big as ever and I feel like my arms and back are really up on how they have been. Those are my two main focus points, everything else seems to grow just fine but I am actually looking forward to seeing how those particular bodyparts look when I get myself in shape.

OK back and chest.

Straight arm pulldowns 5 sets of 10-15

Flat dumbelll flyes 4 sets of 10-12 last 2 sets with 30k.

Parallel grip chins bw/10, bw+7.5/2 sets of 4 drop dumbell and do 3 more, bw/11 (holdng the db with my feet lol not the most comfortable and I was suprised how much harder just a 7.5k db made this movement.)

Incline bb press 60k, 80k, 100k/10 reps each

120k/8, 100k/12

Bent bb rows 60k, 100k, 120k, 140k/8 reps each

Incline dbs 15k/12, 30k for 2 sets of 20.

Was just trying to stretch and squeeze on chest.

That was it. Great pump in my whole upper body.

Now looking forward to moving forward again.

[Android]

Harry's back!

You know those dumbbells in the corner, the big ones that never get touched...they missed you Harry :pfft:

You've had a huge break mate the first few weeks are gonna be epic for ya, very jelly

Did you warn the mistress ;-)

[HarryB]

Harry's back!

You know those dumbbells in the corner, the big ones that never get touched...they missed you Harry :pfft:

You've had a huge break mate the first few weeks are gonna be epic for ya, very jelly

Did you warn the mistress ;-)

ha ha ha ha I am looking forward to growing a few muscles.

[HarryB]

Did biceps and shoulders last night.

Hammer strength one arm preacher curls 4 sets of 8-12 with forced reps and partials.

Bb curls 20k, 40k, 50k/8 reps each.. super strict with couple of forced at end of set with 50k, then did 21's with 30k.

Standing cable curls 3 sets of 12 with forced reps.

Biceps were fried.

Seated db press 15k, 30k, 40k/12 reps each

50k/9, 40k/11

Seated lateral raise machine 4 sets of 10-15 to failure

Hammer strength shoulder press 1pps, 2pps, 3pps, 4pps/ 6 reps each.

With the hammer strength press I focussed on pausing in the bottom position.

Good workout.

[HarryB]

Just did back and calves

Calves on the hack squat 6 sets of 10-20 reps. Just pyramid up in weight til I was struggling to get 10 then dropped back for a couple of light high reps sets.

Straight arm pulldowns 5 sets of 12

Parallel grip chins bw/10, bw+10k/6 then drop to bw/4, bw+10k/5 drop to bw/3, bw/9

Deadlifts 60k, 100k, 140k, 180k, 220k, 220k/3 reps each

Front pulldowns 5 sets 6-12 reps each set last set a drop set.

Hammer strength rows both arms at once 1.5pps, 2.5pps, 3.5pps, 4.5pps/8 reps each. 5pps/5 reps

Db rows 35k, 50k, 50k/6-8 reps each

Done

[trainlikeafreak]

you usually do deadlifts halfway through like that? i dunno why but for some reason i have always done them either at the start or at the end lol

[HarryB]

Yeah its more to do with the space to do the deads rather than where I am at in my workout. I wanted to do them closer to the beginning and I did, just didn't want to stand around waiting for too long. Gym was pretty busy last night.

If I am going to try do a heavy weight I will do them fresh but I didn't go super heavy for me so it was all good.

[HarryB]

Fri I did chest and triceps, seemed a shit workout at the time but I am sore from it today. Did all incline stuff, incline DBS, incline bbs, incline smith machine and some dips to finish. Didn't break any records or even come close but got a great pump but terrible numbers. Triceps I did 3 exercises for 3 - 4 sets of 10 - 15 reps each.

Did legs this morning... And some biceps.

Leg press 3pps, 6pps, 8pps, 10pps, 12pps, 14pps/10 reps each

Hack squats 2pps, 3pps, 4pps, 5pps/10 reps each

SLDL 20k, 60k, 100k, 140k, 180k/8 reps each.

Lying leg curls 4 sets of 12

2 exercises for biceps higher reps just trying to get a good pump.

BW is creeping up 113 today.

[HarryB]

Last night did chest and triceps.

Inc bb 60k, 100k/12 reps each

120k/8

140k/5 (wtf lame ass!)

100k/11

Inc db 15k, 35k, 50k/12 reps each

50k/11

Flat bench 60k, 100k, 120k, 140k/ 6 reps each

100k/13

Cable crossovers 4 sets of 12

Triceps I did 2 exercises for 4 sets each.

Felt good, weak but good.

This morning I did biceps and shoulders.

3 exercises for biceps and 3 exercises for shoulders.

Did biceps first cos I want huge biceps and my shoulders get plenty of work.

Won't bother logging the exercises and weights I just moved quick and kept reps high.

[Android]

Chest and Triceps 3 days apart was that cos you think u did a shit workout on Friday?...you're hitting them extra?

140kg on the incline bb press is still awesome mate...guess it's all "relative" huh Harry

[HarryB]

Chest and Triceps 3 days apart was that cos you think u did a shit workout on Friday?...you're hitting them extra?

140kg on the incline bb press is still awesome mate...guess it's all "relative" huh Harry

Yeah it's relative for where I want to be and yeah I did actually do them that close together cos I was annoyed about fridays workout.

Triceps I just do whatever for triceps because they respond really easy but I wanted to get my chest happening.