My journal

[HarryB]

Harry "the grunter" B :pfft:

It's kind of a joke with people who know me cos I am the quietest guy ever in the gym. Which is why I cried when I got told off! ha ha ha ha

[frantic]

Getting use to 5 am morning session's neat lad, I do most of my training at that time of mornng lately..never know what the day will bring, and I can't afford to miss a workout now..get off the tread mill tisk tisk 100kg max remember :naughty: :grin:

[HarryB]

Getting use to 5 am morning session's neat lad, I do most of my training at that time of mornng lately..never know what the day will bring, and I can't afford to miss a workout now..get off the tread mill tisk tisk 100kg max remember :naughty: :grin:

ha ha ha ha ok boss.. and yeah that's why I am doing the super early training, my days just got a whole lot busier and if I don't train then I am not sure I will be able to!

[PeterDolan]

I've done 3 1/2 hours cardio this week already just so you know

[HarryB]

I've done 3 1/2 hours cardio this week already just so you know

55 minutes of intense walking on a low incline. Wish I could put the treadmill on decline and just shuiffle down it! Probably why you're in heaps better shape than me Pete!

[PeterDolan]

I've done 3 1/2 hours cardio this week already just so you know

55 minutes of intense walking on a low incline. Wish I could put the treadmill on decline and just shuiffle down it! Probably why you're in heaps better shape than me Pete!

Nah, it's cause my treadmill at home is working again hahahahaha

[Viking Power]

Harry "the grunter" B :pfft:

It's kind of a joke with people who know me cos I am the quietest guy ever in the gym. Which is why I cried when I got told off! ha ha ha ha

HB get involved mate grunting is where its at yeah buddy comes with the jeans and checkered shirts thats lifting oh and the work boots with the laces undown :pfft:

How is the diet treating ya big guy?

[HarryB]

Harry "the grunter" B :pfft:

It's kind of a joke with people who know me cos I am the quietest guy ever in the gym. Which is why I cried when I got told off! ha ha ha ha

HB get involved mate grunting is where its at yeah buddy comes with the jeans and checkered shirts thats lifting oh and the work boots with the laces undown :pfft:

How is the diet treating ya big guy?

Lol I'm just a quiet type guy bro. Lols at the workout gear.

Diet is going well, getting leaner and still able to hit it hard. Trained chest today and my tp pulled out yellow bands when we benched. WTF ha ha ha 10 sets of 10 with 100k and bands. Got pretty hard after set 6. Different feeling but good for a change.

Then 6 sets of inc flyes with 25k 12-15 reps, changed the angle every set from steep as down to slight incline.

3 sets of crossovers to finish and I was toast!

Triceps 2 ex for 4 sets each

Straight bodybuilding training now. Gave the cardio a miss though today. Got to work tonight so chasing drunks will be cardio enough.

[Viking Power]

Good stuff brother, 8) keep up the awesome work mate I have never done band work before but one day when i get stronger would be keen to give that a go and chain work from what I have seen you can make them work for you for top end or bottom end strength, chasing drunk people are you working on the door? or just chasing drunk women joking bro take care

VP

[HarryB]

Good stuff brother, 8) keep up the awesome work mate I have never done band work before but one day when i get stronger would be keen to give that a go and chain work from what I have seen you can make them work for you for top end or bottom end strength, chasing drunk people are you working on the door? or just chasing drunk women joking bro take care

VP

One of my jobs is an ops manager for a security company so last night I was actually helping out the boys at one of our venues for a couple of hours. Thankfully it was a nice easy night and I didn't have to hang around too long.

As to the bands, I can see their benefit for working through different points of the lift but we didn't go heavy or anything. We just sat on 100 and it was more about the constant tension and increasing the resistance on the negative. I am heading back in to the gym today though to do some decent low rep benching ha ha ha or some kind of heavy pressing. For me I think the bands overload the triceps a bit too much, I would prefer to overload the initial off the chest portion as my triceps aren't really a problem area.

[HarryB]

Good stuff brother, 8) keep up the awesome work mate I have never done band work before but one day when i get stronger would be keen to give that a go and chain work from what I have seen you can make them work for you for top end or bottom end strength, chasing drunk people are you working on the door? or just chasing drunk women joking bro take care

VP

One of my jobs is an ops manager for a security company so last night I was actually helping out the boys at one of our venues for a couple of hours. Thankfully it was a nice easy night and I didn't have to hang around too long.

As to the bands, I can see there benefit for working through different points of the lift but we didn't go heavy or anything. We just sat on 100 and it was more about the constant tension and increasing the resistance on the negative. I am heading back in to the gym today though to do some decent low rep benching ha ha ha or some kind of heavy pressing. For me I think the bands overload the triceps a bit too much, I would prefer to overload the initial off the chest portion as my triceps aren't really a problem area.

[HarryB]

Sunday the 10 July

Bits and pieces workout today. More just cos I wanted to do some heavy chest pressing and a bit of biceps and abs.

Incline smith did sets of 8 up to 140 then did a triple with 160 and finished with 100 for 14.

Flat bench did sets of 8 up to 120, then a top set of 6 at 140

Did 10 sets of assorted curls for biceps and finished with 10 sets for abs.

10 mins cardio on a high incline.

All done nice and quick and sweated like a mofo on what must be one of the coldest Sunday afternoons ever in Sydney.

Started some ghrp6 this weekend so will see how it goes and let anyone who is interested know what I think.

[Viking Power]

Harry B

One of my jobs is an ops manager for a security company so last night I was actually helping out the boys at one of our venues for a couple of hours. Thankfully it was a nice easy night and I didn't have to hang around too long.

Sounds like your a busy guy mate 8) hats off to you 2 jobs and train and have a family life hell bro you'll making feel like a sad guy good stuff bro,

on a serious note I have read in your journal that the only time you sprint is if you are being chase coming out of a window with a TV or someones wife hahaha does your security company customers know this or do they find this out after they sign up :pfft: :pfft: :pfft:

[HarryB]

Harry B

One of my jobs is an ops manager for a security company so last night I was actually helping out the boys at one of our venues for a couple of hours. Thankfully it was a nice easy night and I didn't have to hang around too long.

Sounds like your a busy guy mate 8) hats off to you 2 jobs and train and have a family life hell bro you'll making feel like a sad guy good stuff bro,

on a serious note I have read in your journal that the only time you sprint is if you are being chase coming out of a window with a TV or someones wife hahaha does your security company customers know this or do they find this out after they sign up :pfft: :pfft: :pfft:

Ha ha ha ha ha ummmmm hopefully they never find out cos I can't run for shit!

I do like being busy, I also do nutrition and a bit of personal training. I just find if I am busy I get everything done and when I have loads of free time nothing gets done.

[HarryB]

12 July back and more back

Straight arm pulldowns 4 sets of 10-12 last set a drop set

Supported bench rows, 1 count squeeze in the contracted position

5 sets working up to a drop set of 90k/7 drop 70k/6 drop 50/8

Front pulldowns 4 sets 10-12 reps

Db rows 4 sets of 10-12, worked up to heaviest sets of 55k

Nautilus pullovers 4 sets finishing on a drop drop set

Back extensions 3 sets of 12-15

Straight bodybuilding workout today, will do dead lifts and some heavy tbars on Saturday. I am enjoying how this style of training is changing physique though, everything starting to look rounder and more separated.

[HarryB]

Wed 13 July

Biceps, shoulders and cardio

Seated db curls 5 sets. Worked up to 2 sets with 25k/ 12 last set a drop set to 15k

Preacher db curls 3 sets with 20k last set drop set

Nautilus curl Mach 3 sets 12-15

Nautilus lateral raise machine 4 sets last set a drop

Shoulder press machine 4 sets up to 80k 15-20

Superset for rear delts of face pulls and bent cable laterals

Absolutely fried my shoulders but did nothing to satisfy my shoulder pressing ego lol

20 mins on the treadmill.

[Viking Power]

Good work HB, you don't need to worry about ego bro we know how strong you are and its comp prep for you so how do Bodybuilders say it - Get a pump on bro :pfft: :pfft:

good work H 8)

VP

[HarryB]

Thanks VP. I still go in and do my basics on my own cos I think thats how I built it so that's what will keep it on! I am enjoying the process of watching my body change though and the extra mobility is a pleasant change.

[HarryB]

14 July quads, short and sweet.

Squats

60k, 100k/ 15 reps

140k/ 12

180k/ 10

220k/ 6

5 sets of 12-15 leg extensions

Hammer machine squats

Sets of 10 from 1 pps up to 5 pps.

One set of lunges with the bar for who knows how many reps, quads done and dusted!

[Mike Zero]

How do you do your squats mate? Stance/bar position/depth etc.?

[HarryB]

How do you do your squats mate? Stance/bar position/depth etc.?

High bar, feet just outside shoulder width, toes straight forward. Trying to hit as much quad as possible. I try and squat as deep as possible while maintaining an upright position. Usually look to get the top part of my quad parallel to the floor. With 4 plates I will sit in the bottom position but can't do that with 5 at the moment. And at 5 plates I put loose wraps on and have a belt on. Actually today I put the belt on at 4 plates.

[Mike Zero]

How do you do your squats mate? Stance/bar position/depth etc.?

High bar, feet just outside shoulder width, toes straight forward. Trying to hit as much quad as possible. I try and squat as deep as possible while maintaining an upright position. Usually look to get the top part of my quad parallel to the floor. With 4 plates I will sit in the bottom position but can't do that with 5 at the moment. And at 5 plates I put loose wraps on and have a belt on. Actually today I put the belt on at 4 plates.

Yeah sweet, that's how I do most ov my squats these days, a lot easier on the hips I find. Requires a lot ov flexibility to go hams to calves though, not for everyone. Great for the quads and all around leg development really. Best sole quad exercise IMHO is hacks without doing the top 1/4 ov the movement and no resting at the top.

[HarryB]

How do you do your squats mate? Stance/bar position/depth etc.?

High bar, feet just outside shoulder width, toes straight forward. Trying to hit as much quad as possible. I try and squat as deep as possible while maintaining an upright position. Usually look to get the top part of my quad parallel to the floor. With 4 plates I will sit in the bottom position but can't do that with 5 at the moment. And at 5 plates I put loose wraps on and have a belt on. Actually today I put the belt on at 4 plates.

Yeah sweet, that's how I do most ov my squats these days, a lot easier on the hips I find. Requires a lot ov flexibility to go hams to calves though, not for everyone. Great for the quads and all around leg development really. Best sole quad exercise IMHO is hacks without doing the top 1/4 ov the movement and no resting at the top.

I do like hacks but they kill my knees so I don't do them every week. The hammer squat machine I did today is a bit like that. All tension and I can keep it on my quads without my lower back and glutes coming into play too much. Sometimes I like to squat wider when I am trying to get my strength up but for the moment I just want the wheels to grow.

I have plenty of adductor and ham development so I just focus on bringing my quads and quad sweep up at the moment. We squat for our structures and forcing something that doesn't work well is just begging for injury.

[Mike Zero]

High bar, feet just outside shoulder width, toes straight forward. Trying to hit as much quad as possible. I try and squat as deep as possible while maintaining an upright position. Usually look to get the top part of my quad parallel to the floor. With 4 plates I will sit in the bottom position but can't do that with 5 at the moment. And at 5 plates I put loose wraps on and have a belt on. Actually today I put the belt on at 4 plates.

Yeah sweet, that's how I do most ov my squats these days, a lot easier on the hips I find. Requires a lot ov flexibility to go hams to calves though, not for everyone. Great for the quads and all around leg development really. Best sole quad exercise IMHO is hacks without doing the top 1/4 ov the movement and no resting at the top.

I do like hacks but they kill my knees so I don't do them every week. The hammer squat machine I did today is a bit like that. All tension and I can keep it on my quads without my lower back and glutes coming into play too much. Sometimes I like to squat wider when I am trying to get my strength up but for the moment I just want the wheels to grow.

I have plenty of adductor and ham development so I just focus on bringing my quads and quad sweep up at the moment. We squat for our structures and forcing something that doesn't work well is just begging for injury.

Good call mate. My knees seem pretty durable (must be the youth factor :pfft: ) but my hips take a hiding if I do too much wide stance work, so I tend to avoid it unless I get the itching to go super heavy.

Trainings looking sharp btw, I'm always keep up with a handful ov journals around this place I just rarely participate.

[HarryB]

Thanks Mike. I know you pop in now and then and show us how to lift some real weights! My knees weren't laughing at your youth factor comment but I sure was!

15 July I did chest, triceps and calves.

Bench, my work sets were 140k/ 13 reps

180k/ 3 drop to 140k/ 3 drop to 100k/ 4

Top set of Hi incline db presses was 50k/ 11

Crossovers to finish.

Triceps 3 exercises and calves one exercise for 5 sets.

Good workout, nice to bench a bit heavier and kept a nice quick pace.