My journal

[HarryB]

OK so last 2 days I have trained at 5am due to a change in my work commitments and with family stuff it's 5am or never!

Yesterday was legs, did a bunch of stuff for quads and hams, high reps and high volume of sets, trained on my own so fast pace.

Peaked my squats at 2 sets of 10-12 with 180, paused for a one count in the bottom position though to make things harder.

Did a few sets of hacks of 12-15 reps and then just loads of extensions and leg curls. It was 5am I can't remember other than that it was hard!!!

Today I just did calves, abs and deadlifts.

2 exercises for calves, 2 exercises for abs.

Dealifts I worked up to 220 for 8.

Thank god tomorrow I can train at a reasonable hour!!!

[drizzt]

Peaked my squats at 2 sets of 10-12 with 180, paused for a one count in the bottom position though to make things harder.

At that time of morning too, what a monster :clap:

[Viking Power]

deads 220kg for 8 is pretty dame good any time off the day bro awesome stuff, as for the cheeky 1 count on squats good onya :pfft: :pfft:

[HarryB]

Weekends training, back on sat and chest on sunday.

Much more straight bodybuilding style now, so more trying to squeeze everything and focus on form over weight. I like how sore I am but I hate lifting baby weights. I still try and do one heavy and on back that was db rows and on chest it was bench.

Sat back and back.. did deadlifts on friday morning so lower back was tight, was good because it meant I didn't throw anything around.

straight arm pulldown for 4 sets of 10-12

db rows 4 sets up to 65k, did a drop last set from 65k-45k

Supported bench rows 4 sets of 10-12 only went up to 80k

underhand hammer pulldowns 3 sets of 10-12 only 3pps

wide grip pulldowns 4 sets of 12-15

Sunday chest and biceps

Bench press

Warmed up to heaviest set of 160k/ 7

Then did a drop from 150k/8 down to 100k/10 down to 60k/12

Cable crossovers for 4 sets of 12-15

Incline dbs up to 50k/ 10

dips 3 sets of 10-12 bw only.. yep I am weak as!

Biceps did 3 exercises, 4 sets each of between 10-15 reps.

Right now it's monday and I am sore as!!

[drizzt]

Warmed up to heaviest set of 160k/ 7

Then did a drop from 150k/8 down to 100k/10 down to 60k/12

Beast!

[HarryB]

Warmed up to heaviest set of 160k/ 7

Then did a drop from 150k/8 down to 100k/10 down to 60k/12

Beast!

Thanks bro...

Legs this morning at 5am.

Did 6 supersets of leg extensions and leg curls for between 12-15 reps each set, progressively heavier.

Hacks on a decent hard hack squat. No more kidding myself lifting a ton on the easy one.

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

5pps/ 10 reps 6pps/ 6 (hard reps)

Another 4 sets of leg extensions 1 leg at a time

Squats

bar, 60k, 100k, 140k/ 12 reps each

180k/10 ( today this felt like a frickin ton! )

20 mins walking on the treadmill... yep hardcore cardio has started ha ha ha

[PeterDolan]

Treadmill huh, cardio machine at your mates house broken? :pfft:

[HarryB]

Treadmill huh, cardio machine at your mates house broken? :pfft:

ha ha ha ha

Actually I wanted to walk a bit to get the lactic acid out of my quads.

[samoan_muscle]

Treadmill huh, cardio machine at your mates house broken? :pfft:

ha ha ha ha

Actually I wanted to walk a bit to get the lactic acid out of my quads.

Or have you decided against a 10 second sprint for cardio?

LOL.

[HarryB]

Treadmill huh, cardio machine at your mates house broken? :pfft:

ha ha ha ha

Actually I wanted to walk a bit to get the lactic acid out of my quads.

Or have you decided against a 10 second sprint for cardio?

LOL.

I only do sprints if I am climbing out someone's window with their TV, lap top or mrs lol

[samoan_muscle]

ha ha ha ha

Actually I wanted to walk a bit to get the lactic acid out of my quads.

Or have you decided against a 10 second sprint for cardio?

LOL.

I only do sprints if I am climbing out someone's window with their TV, lap top or mrs lol

Hahaha.

[morattigirl]

I only do sprints if I am climbing out someone's window with their TV, lap top or mrs lol

Gold

[Viking Power]

I only do sprints if I am climbing out someone's window with their TV, lap top or mrs lol

Gold

:pfft: :pfft: :pfft: good training as normal mate....... now on a serious note can I put a order in please my place needs a few items :pfft: :pfft:

VP

[narcosis73]

Here ya go mate, they came out abit small but we can get the gist of it

So bodyweight was 101 and these were taken pre-comp is that right?

Looking good tho dude, some insane size there, i believe you now re weights lol :pfft:

you one big mofo, farking mean as brah :clap:

[teamfatboy]

Jeepers Harry... just caught up on your journal.... awesome stuff going on.

Word is that you and Philly aren't allowed to stand in the same place in Wellington, in case you cause subsidence?

Keep it up :clap:

[soundsgood]

ha ha ha ha

Actually I wanted to walk a bit to get the lactic acid out of my quads.

Or have you decided against a 10 second sprint for cardio?

LOL.

I only do sprints if I am climbing out someone's window with their TV, lap top or mrs lol

I still see no need for the sprints bro. I doubt anyone's gonna be silly enough to be chasing you :pfft:

Strong workouts man. Keep them up. Not long now!

[HarryB]

Jeepers Harry... just caught up on your journal.... awesome stuff going on.

Word is that you and Philly aren't allowed to stand in the same place in Wellington, in case you cause subsidence?

Keep it up :clap:

Ummm Phil is heaps bigger than me man.. I think I am up to about his shoulders. I have known him for a long long time and will be awesome to do another show with him! Hopefully he will be nice to me.

OH and SG I run exactly how everyone would imagine so I'm not hard to catch ha ha ha ha thanks bro I am working hard!

[HarryB]

Shoulders and triceps this morning.

Cable rear laterals 5 sets of 12-15

Standing lateral machine 5 sets of 10-12 last set a drop set

Seated smith machine military press, on one of those sliding smith machines, where the bar moves back and forth as well as up and down. Supposed to emulate the free weight movement better. I didn't like it. Next week I am dragging the bench to the squat rack and doing normal military presses.

40k, 60k, 80k/ 12 reps each

90k/ 12 drop to 60k/ 10 drop to 40k/ 12

Delts were fried, couldn't find a comfortable position to put my arms in so they didn't hurt. Thought this was a good reason to do 3 more exercises and stop being a whinging bitch.

Upright rows 4 sets of 10-12 only up to 50k

seated db presses

25k, 40k/ 12

50k/ 9

Finished with 3 sets superset of bent laterals and standing laterals 12 reps each

Triceps I just did 4 exercises for 3 sets each

overhead one arm extensions with a cable.. 12-15

pushdowns 12-15 reps

decline db extensions 12 reps

bw dips 3 sets of not very many lol

I was toast but loved it.

[Phedder]

couldn't find a comfortable position to put my arms in so they didn't hurt. Thought this was a good reason to do 3 more exercises and stop being a whinging bitch.

:pfft: Love it. Keep putting in the hard yards Harry :clap:

[HarryB]

couldn't find a comfortable position to put my arms in so they didn't hurt. Thought this was a good reason to do 3 more exercises and stop being a whinging bitch.

:pfft: Love it. Keep putting in the hard yards Harry :clap:

Thanks Phed.. I get annoyed with myself when I start thinking I have done enough because it's uncomfortable or whatever... I just think, damn someone else is doing the extra work. Don't mind getting beat cos someone's better but hate the thought it might be because I didn't work hard enough!

[HarryB]

Starting to increase the frequency of training certain bodyparts so today went in and did calves, biceps, abs and finished with some deadlifts. I find this not only helps improve those smaller bodyparts but also help my body burn a few more cals without negatively impacting on main workouts. Plus it means I don't have to do as much cardio...

2 exercises for calves, 5 sets of 12-15 each

3 exercises for abs 3 sets each

3 exercises for biceps 4 sets 10-12 reps each

deadlifts sets of 8 from 1pps up to 5pps

[HarryB]

Back today at 5am thought I would do a bit of a row fest!

BB rows

40, 60, 80, 100, 120k/ 12 reps each

140/ 8 drop to 100/ 8 drop to 60/ 11

Seated cable rows

4 sets of 10-12

Db rows 3 sets working up to 65k for 10-12 reps each set

Close grip pulldowns 3 sets 10-12

Straight arm pulldown 3 sets of 10-12

15 minutes walking on the treadmill.. yes I know that's lame but in my defence I was running late to get ready for work.

Good back workout, lats were hammered.

[poos_n_wees]

...I just think, damn someone else is doing the extra work. Don't mind getting beat cos someone's better but hate the thought it might be because I didn't work hard enough!

Shucks.. Strong rows Harry :shock: And hey, 15mins cardio is better than 0mins lol. You starting to get used to the early trainings now mate? What do you eat before you go in?

[HarryB]

...I just think, damn someone else is doing the extra work. Don't mind getting beat cos someone's better but hate the thought it might be because I didn't work hard enough!

Shucks.. Strong rows Harry :shock: And hey, 15mins cardio is better than 0mins lol. You starting to get used to the early trainings now mate? What do you eat before you go in?

Thanks PnW... I am not shifting as much weight as I would like but trying to be a bodybuilder so trying to control it a bit more.

I am actually starting to enjoy the early morning workouts.. the first couple were a bit lame but now I am all good. I just have to make sure I eat enough the day preceding because I don't like to eat to close to training. Basically I have this pre workout mixture that has some glutamine and 20 gms of whey in it and off I go. I have it with a serve of jacked.

The best thing about the early mornings is that no one goes to the gym at 5am to muck around so it's all business. Plus I don't get told off for grunting.

[morattigirl]

Harry "the grunter" B :pfft: