Sunday 19 June 2011 - Shoulders & Biceps

Ischemtic Iso Press (weight per side): 25x10,50x8,65x8,50x10

DB Complex DB Front Raise/Side Laterals: 12x15x3

DB Curls: 18x10

Dead Stop Single Arm Preacher Cable Curl 15kg x 10, 17.5kg x 8,15kg x 8, 12.5 x8

Fatgrips EZ Curls: 35x8x2

Hammer Curls: 30x6,26x8

Comment

Lovin the dead stop curls - killers

The curling king. Rab will be cuckolded in october.

No chance

Wednesday 22 June 2011 - Chest & Triceps

Flat DB Press: 22x15,32x8,42x6, 47.5x6, 52.5 x 6, 52.5 x 4

Iso Press: 80x8, 170x5,150x5,120x8,80x10

High Incline Flys: 22x8,30x8

CGBP: 70x8,90x6,100x4,70x10

DIPS: BWx6, +20kgsx7,BWx8

Rope Pulldowns: 25x12, 35x12, 35x8 drop 25x5 drop 15 x10

Comment

Not bad today, although tricky getting to gym due to local flooding.

Sunday 26 June 2011 - Arms

CGBP: 70x10, 100x4, 110x4,120x3,100x4, 80x11

DIPS: BWx6, +25x6,+ 15x5,BWx11

Superset:

A1: Dead stop Cable Preacher Curls: 12.5x10,17.5x8,17.5x10,17.5x10
A2: singles Arm Triceps Cable Extensions: 15x10,15x10,20x10,20x8

B1: Cable Preacher Curls: 25x12,30x10,35x6
B2: Triceps Cable Rope: 30x10x3

Comment

Bumped into my mate Danny at the gym who spotted me on 120's for CGBP - very please with 3, I had a ropey 4th in me, but didn't want Dan to upright row!

Rest of session great as Danny and I trained on the cable station and my arms were pumped to fvck.

Handy having the spot there.

Alex wrote:Handy having the spot there.

I think you've met Danny, big lump, and very nice bloke

Tuesday 28 June 2011 - Back & Biceps

BW Chins x 5

Iso Row: 90x10,140x9,190x6,140x8,90x12

BW Chins x 5

Cable Row: 85x8,95x8

BW Chins x 4

Reverse Seated Pulldowns: 100x6x2

Straight Arm Pulldowns: 25x10x2

DB Curls: 26x8,26x6x2

Cross Body Hammer Curls: 22x8

DB Spider Curls: 20x8x2

Comment

Decided I should do chins again. Each rep is from a dead stop and none of that lifting legs to gain momentum crap. Good Iso rows and biceps pumped to fvck again

Looking good old bean. i rained biceps last night and i recon they were twice as pumped and worked as yours though

Rab wrote:Looking good old bean. i rained biceps last night and i recon they were twice as pumped and worked as yours though

Rab with your protocol of sythanol site injections who needs to train eh mate?

18 without the synth is the target mate. that way i can push them up 2 inches with synthol and still not make it too obvious what im doing.

BOOM. 20 inch gunnage

Rab wrote:18 without the synth is the target mate. that way i can push them up 2 inches with synthol and still not make it too obvious what im doing.

BOOM. 20 inch gunnage

You should try that in your cock as Fiona says it doesn't touch the sides (I've had her and ruined her for you!)

Right now...id happily have you kill her and bury her 12 feet under jsut to be safe she doesnt crawl back out. Doign my fkin head in. Bridezilla

Wednesday 29 June 2011 - Chest & Triceps

Flat DB Press: 30x8, 42x6,52.5x6x3

Iso Press Chest: 150x9,170x5,150x7,130x8,100x12

CGBP: 100x4,90x4,80x8

DIPS: BWx8x3

Rope Pulldown: 30x12,30x9,25x8

Comment

Iso press felt wonderful, really good stretch and contraction, but strength down on triceps and I ground out a few reps on the DB's

Nice session. DB Press is coming on well.

Alex wrote:Nice session. DB Press is coming on well.

Cheers mate, flat's easy though in comparison to incline, but I just can't get on this the incline bench at the Brookland DL, the angle's all wrong for me.

Yeah, I found the them a bit odd. They sit too low to the ground as well.

Alex wrote:Yeah, I found the them a bit odd. They sit too low to the ground as well.

Exactly, you can't get your core stable enough I find.

There's a couple of new big lumps down there, nice fellas who train hard

Makes a change.

I may even join up again depending on how things pan out but they'd need to get some bigger Bells in.

Alex wrote:Makes a change.

I may even join up again depending on how things pan out but they'd need to get some bigger Bells in.

Defo mate, they need to get up to 60's which I can't see happening, but for me it's convenient

Saturday 2 July - Chest

Incline DB Press: 30x8, 42x6, 50x7,50x8,50x7

Incline Flyes: 26x12, 36x6,40x7

Dips: BWx8,+20x8,+25x6,BWx12

Cable Crossovers: 20x15x2

Comment

Trained with a pal and his 18 year old son, good fun

As it's now July, I'm closing this journal.

I didn't get down to where I wanted to be, but there are some reasons such as the fact I'm buying my business which has meant that I have even less free time that I had before. However, I'm much slimmer than I used to be, And I'm weighing 15 stone and I'm at least as strong as I was.

So I've lost fat, but not enough and I've maintained muscle mass.

The next goal is the ESNpro meet in late October....