My journal

[PeterDolan]

Hahaha u mad brah?

I told you to eat shit brah, I'm pretty mad

Don't annoy the leprechaun! He's got a lot of anger!! Don't bash me PD! I fed you remember lol

You did cook me eggs :pfft:

[HarryB]

The problem is Harry, when you say you're weak, what does that make us :?

Good training man. I like how u build up to a weight then have one all out heavy set. I would be Keen to try that at some stage (mainly Cos 2nd and 3rd sets suck lol)

U still leaning up or trying to stay lean and put a bit of size on?

What's the diet looking like?

Oh and PD, Peter Jackson will be finished filming his new movie in Matamata soon. Completely refurbished burrows. Should be going cheap. Worth a look

Yeah man 2nd and 3rd sets do suck, I prefer working up to one all out set with forced reps and drops if I feel up to it. I mean I hit numbers the sets before and try and make sure everything is full and pumped so when I hit the heavy set I am fired up for it but once I have done it I don't like doing another set. Especially if I am hitting higher reps. If I am training lower rep more explosive then I can do more sets but this works for what I am doing now.

As for training well I am trying to stay leaner and grow a little bit. I put my carbs up a bit to between 100 and 200gms a day, but if I feel like I am porking up I just cut my carbs back for a couple of days. I am also making a conscious effort to eat more protein. Trying to hit 250/day. Yep I am one piss poor eater!

I am trying to get my strength back up but still keep all my quality movements. So asides from legs I am doubling up a lot of workouts. basically one more heavy explosive orientated and one which is all about ROM and contractions.

I want to stay within 6-8 weeks of comp shape so don't want to get any fat. Too old to bulk up!

[HarryB]

OH and SG I am not doing anything you can't do for more reps!!! But I do my best to keep up!

[soundsgood]

That's only Cos I'm on 500+ carbs a day at the moment bro :pfft:

More carbs = more reps

I'm off to try your one top set training

Only flaw I can see is that you would possibly be a little bit fatigued by the time you got there cos you did 3 or 4 almost working sets prior.

I guess because you know it's the last set you give it 110%

Let u know how it goes!

[HarryB]

That's only Cos I'm on 500+ carbs a day at the moment bro :pfft:

More carbs = more reps

I'm off to try your one top set training

Only flaw I can see is that you would possibly be a little bit fatigued by the time you got there cos you did 3 or 4 almost working sets prior.

I guess because you know it's the last set you give it 110%

Let u know how it goes!

nah man it's cos you ave great muscular endurance!!

I did think about maybe doing less on the way up so I could possibly do more on the big set BUT I figured I go ok anyway at the top end and so I don't fuss. I mean if I was trying to do heavy and low reps, then I would take it easier warming up.

[HarryB]

It seems I have lost a few workouts... so much so in fact that when I opened my journal I said...

"what's going on in here?" a la IDW.

At any rate I shall just pick up from ummmm this morning 7 Nov

Chest (thinking it's high time I started trying to get my numbers back on up on bench, I have been neglecting you and you punished me for it.

Flat bench

60k, 80k, 100k/10, 140k/6, 160k/5, 100k/20.... yep I paid for not benching heavy for a while, this was hard as hell!!! I had it in my head that I would be able to do 160k pretty easy still and maybe even knock out 4 or 5 with 180... NOPE!!!! So I will bench regular until I can do 180 for 6, 2 weeks I reckon cos that's how I roll. I am doing chest twice a week but mostly higher reps and isolation type stuff.

Hammer strength flat press 1pps, 2pps/10 reps each, 3pps/10, 3pps/10

Inline db press, 25k/12, 50k/16.. left it there with inc dbs, didn't want to do so many reps so just did the one set til I couldn't move it then left it at that.

Pec Dec 3 sets of 12-15

Then arms... 5 sets of one arm hammer strength preacher curl 5 sets of 12-15

Tricep pushdowns 4 sets of 12-15

Just did arms to get a pump, nothing heavy just constant tension.

Nice workout today, felt good.

[I Declare War]

Haha! I had to re-write one of my workouts 3 times!

Nice goal with the 180kg bench... short timeframe, but doable for you since it's mostly muscle memory (well maybe a bit more than that - that's a big gap there bro)... just don't try it on 100g carbs per day. lol

[HarryB]

Haha! I had to re-write one of my workouts 3 times!

Nice goal with the 180kg bench... short timeframe, but doable for you since it's mostly muscle memory (well maybe a bit more than that - that's a big gap there bro)... just don't try it on 100g carbs per day. lol

Lol a few months ago I did a few reps on incline with 180 and did a triple with 200 on flats. Then I changed the focus of my training. I am eating more carbs now, coming up!

[thatwaslight]

180 for 6 = god status lol

[soundsgood]

I dunno, I think Harry would out bench God too.

Do you bench with a spotter bro? Lift off and hands away till last rep or give u guide through most of the reps AKA it's all you?

[HarryB]

I dunno, I think Harry would out bench God too.

Do you bench with a spotter bro? Lift off and hands away till last rep or give u guide through most of the reps AKA it's all you?

Lol out bench god. You can talk bro! You're a bench press machine!

I get a hand off with the heavy sets and no touching until I get stuck. It's not a bench press/upright row combo. I hate getting hands on any exercises I do until the end and generally only on my last set.

[I Declare War]

I dunno, I think Harry would out bench God too.

Do you bench with a spotter bro? Lift off and hands away till last rep or give u guide through most of the reps AKA it's all you?

Lol out bench god. You can talk bro! You're a bench press machine!

I get a hand off with the heavy sets and no touching until I get stuck. It's not a bench press/upright row combo. I hate getting hands on any exercises I do until the end and generally only on my last set.

I'm like that as well. I also never let anyone help me get started on Dumbbell Presses... if you can't get the first rep up nicely and by yourself, you shouldnt be doing the weight!

[HarryB]

9 nov

Trained back yesterday, had been outdoors baking all day so settled for a quick high rep back workout. Just tried to get as much blood into my lats as possible.

Straight arm pulldown 4 sets of 12-15

Hammer strength reverse grip pulldown 6 sets, did some sets one arm at a time, some both arms, some alternating arms. Only went up to 2.5pps and tried for 12-15 reps per set. Back was crazy pumped after this.

Db rows 40k/15, 50k/12, 65k/10

Front pulldowns 4 sets of 12-15

Hammer strength low rows 4 sets 12-15 reps per side only went up to 2.5pps.

Behind neck pulldown 3 set of 12-15 reps holding in contracted position.

My lats got very pumped doing this workout, I focussed on contractions and no momentum. Now I am doing back twice a week my sat workout is my heavier one.

Told a guy off cos he didn't put his weights away too, he had 3 different things loaded up with plates and was on his way to his 4th when I intercepted him. Maybe it was because I wanted to use one of those machines but still someone had to tell him. Poor guy I think he must train at one of those gyms were people just make a mess and no one ever says anything to him. After only the smallest amount of protest he did as he was asked.

This morning I did delts.

Db laterals 5 sets of 10-12, topped out on a paltry 22.5k did strict reps and partials until I couldnt move them

Cable laterals 4 sets 12-15 reps same again as laterals. Just focussing on strictness of movement and getting a good pump. Shoulders were screaming at this point.

Hammer strength shoulder press. 1pps, 2pps, 3pps/15 reps each

4pps/12, 3pps/18

Nautilus lateral machine 4 sets of 12-15 with partials on last set

Rear delt machine 4 sets with partials last 2 sets

Delts pumped to bits!

Oh and bw 112! tsk tsk tsk

[I Declare War]

Following my example, I see. 8)

[HarryB]

Following my example, I see. 8)

Am I? You are a natural leader! lol...

I am almost completely instinctive when it comes to training.

[I Declare War]

Following my example, I see. 8)

Am I? You are a natural leader! lol...

I am almost completely instinctive when it comes to training.

I mean telling people off for being messy lol. When it comes to lifting weights... you are the leader! Sir.

[PeterDolan]

I've been dong that a lot lately too, niggahs getting me furious leaving their weights around

[HarryB]

Following my example, I see. 8)

Am I? You are a natural leader! lol...

I am almost completely instinctive when it comes to training.

I mean telling people off for being messy lol. When it comes to lifting weights... you are the leader! Sir.

Oh normally I don't say anything but gee he was pissing me off, arrogant mofo. I might have told him I was going to stick one of the 20k plates in his mouth.

And ummm nah I am not when it comes to weights. I see you trained with Android, he was teaching me a few things when he was in sydney lol

[HarryB]

I've been dong that a lot lately too, niggahs getting me furious leaving their weights around

you're just an angry MOFO lol... but you have trained with me, you know I am mr quiet in the corner.

[PeterDolan]

but you have trained with me, you know I am mr quiet in the corner.

I dunna what you're talking about :pfft:

Guess you trained at city gym today then? That other place was a pig sty, I was looking round and just wanted to go pick up all the plates

[I Declare War]

Am I? You are a natural leader! lol...

I am almost completely instinctive when it comes to training.

I mean telling people off for being messy lol. When it comes to lifting weights... you are the leader! Sir.

Oh normally I don't say anything but gee he was pissing me off, arrogant mofo. I might have told him I was going to stick one of the 20k plates in his mouth.

And ummm nah I am not when it comes to weights. I see you trained with Android, he was teaching me a few things when he was in sydney lol

Android does train really smartly... I tend to chase numbers too much and not go for the feel enough. Trying to change that a bit more since training with him.

[HarryB]

but you have trained with me, you know I am mr quiet in the corner.

I dunna what you're talking about :pfft:

Guess you trained at city gym today then? That other place was a pig sty, I was looking round and just wanted to go pick up all the plates

Yeah CityGym today. It's funny cos the girl behind the counter heard me telling him off or someone told her or something cos she came over and told the guy off again. He was a casual workout guy so she gave him a lecture about gym etiquette.

[HarryB]

I mean telling people off for being messy lol. When it comes to lifting weights... you are the leader! Sir.

Oh normally I don't say anything but gee he was pissing me off, arrogant mofo. I might have told him I was going to stick one of the 20k plates in his mouth.

And ummm nah I am not when it comes to weights. I see you trained with Android, he was teaching me a few things when he was in sydney lol

Android does train really smartly... I tend to chase numbers too much and not go for the feel enough. Trying to change that a bit more since training with him.

Just remember it IS possible to do both!!! Android might tell you I changed the way he does a few exercises.

[I Declare War]

Oh normally I don't say anything but gee he was pissing me off, arrogant mofo. I might have told him I was going to stick one of the 20k plates in his mouth.

And ummm nah I am not when it comes to weights. I see you trained with Android, he was teaching me a few things when he was in sydney lol

Android does train really smartly... I tend to chase numbers too much and not go for the feel enough. Trying to change that a bit more since training with him.

Just remember it IS possible to do both!!! Android might tell you I changed the way he does a few exercises.

I wont forget that! It's not gonna stop me benching four plates early next year! I've yet to get that out of the way... and it's a bit hard for me because I want to do it without a spotter. I'm so stubborn.... I got to 3 plates and I never needed a spotter so damned if I'm gonna need one for 4. lol

[HarryB]

I can do 4pps bench press, I just need a spotter each side and a really strong dude behind me. Sucks when I'm going for 12 and they get tired!!

10 oct legs.

Standing leg curls 6 sets of 12-15 reps each

Seated legs curls 5 sets of 12-15 reps each

Tried something a bit different today for quads.

Inverted leg press, 1 full rep then 1 half rep holding for a 5 count in the mid position then back down to bottom position and pushing back up to full rep and repeat.

2pps, 4pps, 5pps, 6pps/ 8-10 reps each (quads were pumped to the shithouse after this, they may even grow) my TP thinks up this torturous shit cos he knows dying on baby weights ruins me! MOFO lol

Hacks with feet together

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

Leg extensions 4 4ets of 12-15 with some forced reps.

Did some leg raises in between last sets for legs to balance out the pressure I was feeling in my lower back.

My legs were screaming and super pumped, its just hard sometimes dying out so quick with basically baby weights, the plus is my quads hit failure and I'm not killing me knees to do it. BUT I'm missing my heavy (for me) back squats so might have to do these on another day.