Nice tri's...although aren't you a pl-er?

Are you working towards bw dips? can't be far off now?!

I am aye, but im taking a bit of a break from strength training.

As mentioned earlier, im off for a short break to mallorca in June, and this is gonna be my first sun holiday for about 10 years where i wont be self conscieus and frankly ashamed of what i look like with no t-shirt on.

So bit vain.. but im doing a couple of months of mass training to make the most of it.

and yeah my aim of using the dip machine is to move to doing good reps of BW dips in the frame and eventually weighted dips. The machine is really awesome tho.. used correctly that is. The lads using it before me where moving the same weight as me, but by standing up and using their bodyweight to push straight down, no movement in their elbows at all.

Agree with Larlos there, very strong Tri's and loads of volume overall.

You must have a good cardio vascular capacity to keep that consistancy all the way through. Very impressed.

Interesting you say that Alex as i see my CV capacity as something that holds me back. Especially on big coupounds like Cleans+Press i feel that I become aerobically exhausted before my muscles reach failure.

Marks1972 wrote:Interesting you say that Alex as i see my CV capacity as something that holds me back. Especially on big coupounds like Cleans+Press i feel that I become aerobically exhausted before my muscles reach failure.

I'd say the majority would feel that with C&P to be honest. Repping to 8 and over on C&P with working sets is very taxing on the CV system.

Friday 4th April

Back/Traps

Deadlifts
70kg x 10
120kg x 10
160kg x 5
180kg x 3
200kg x 2
220kg x 1
240kg x 1
250kg x 0 (Failed to Lock out...again)
Note: Pleased with these, plenty of volume and not a hint of a nag from my hamstring. Annoying i didnt lock at 250kg but confident that if i actually went for a PB without the volume before hand id hit it. (I also forgot to take my trainers off so probably had less leg drive...twat)

BOBBR's
60kg x 10
80kg x 10
90kg x 6
100kg x 5
110kg x 3
Note: Form on 110kg wasnt great but happy to be moving a new weight. Did a few partial hammer grip pullups between sets. Full extension to 90deg elbows.

T-Bar Rows
Bar+60kg x 10
Bar+75kg x 8
Bar+85kg x 6
Bar+90kg x 4
Note: Lower back fatigued so these were harder than they should be but happy enough.

Wide grip pulldowns
56kg x 10
70kg x 8
77kg x 6
85kg x 5
Note: Felt stronger on these than usual.

Straight arm pulldowns
23.75kg x 12
26.25kg x 10
28.75kg x 8
31.25kg x 6
Note: really felt my lats working.

HS Plate lever shrugs.
140kg x 12
160kg x 10
180kg x 8
200kg x 6
Note: very pleased with 200kg shrugs. Remembered to use straps this time or I would have dropped it after 3rd or 4th rep for sure.

Overall : Hard back session, had a nice relax in the spa after and even went in the outdoor pool and did a few lengths as it was nice and sunny.

Nice heavy lifting mate,dont worry about the 250 dead it will come,maybe have a break from trying it for a few weeks?

im doing a light weight/high volume week from sunday and wont be squatting, benching or deadlifting so will be a good break i think.

It is good to have a break from certain exercise's,i couldnt deadlift more than 240kg for months. After i had a couple of weeks away from deads i went back and blasted out 240+ easy.A change is as good as a break

Sunday 6th April

Chest/Delts

Flat DB Press
22kg each arm x 20
32kg each arm x 15
40kg each arm x 8
44kg each arm x 5
44kg each arm x 5
32kg each arm x 10
22kg each arm x 15
Note: Good stuff, shorter constant tension rom again, really felt my chest pumping.

Incline DB flyes
22kg each arm x 15
24kg each arm x 12
26kg each arm x 10
28kg each arm x 8
30kg each arm x 6
28kg each arm x 6
26kg each arm x 6
24kg each arm x 6
22kg each arm x 6
Note: By the time i get back to 22s they felt more like the 30s.

Dip Machine - Wide grip, feet underneath, slight lean forward
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 6
Note: Really hitting lower chest today.

Low reverse cable lat raises
2 plates each x 10
3 plates each x 10
4 plates each x 5
Note: Should have done leans or db raises, didnt like doing it this way, but nothing ventured etc...

Iso plated shoulder press
30kg x 10
60kg x 5 slow negs
60kg x 5 slow negs
Note: Good slow negs, really burnt.

Bent over rear delt raises
10kg each arm x 10
10kg each arm x 10
10kg each arm x 10
10kg each arm x 10
Note: Decent enough finish.

Overall: Happy with the volume and weight moved on chest, felt delts suffered a little for it so will do a little more delt work on tuesday after legs if time allows.

for a minute there I thought u was dipping with 100kg around ur waist! was about to say props to ya!....not really used those dip machines..how are they?

Good for a fat fucker like me that cant really dip for good reps, but will move to normal dipping asap

350kg BW! that would be awesome! .. specially if like RC i could be that weight and under 8% BF

Tuesday 8th April

Legs

BB Squats
70kg x 10
120kg x 10
140kg x 8
160kg x 6 Neo belt on
180kg x 4 Wraps on Loose
190kg x 2 Wraps on Tighter
205kg x 2 <BOOM> Squat PB
Note: Bit naughty, was sposed to leg press tonight, not squat but there were a bunch of kids pressing 80kg with about 10 mins between sets and the racks were calling to me. More happy with the low weight volume than the PB. Was easy to be honest, 2x BW cant be far off.

RDLs
70kg x 10
90kg x 10
100kg x 8
100kg x 6
Note: Fuck me these caught me by suprise. Being a fairly strong conventional deadlifter i expected 70kg to be a warmup at best. Good form tho and didnt bounce the bar, really felt my hamstrings work, much moreso than with gay leg curls.

Seated Calf Raise
140kg x 12
190kg x 12
220kg x 10
220kg x 8
Note: Nice long holds at the end of each set, lots of pain.. love it.

Hack Squat
80kg x 12
100kg x 10
100kg x 10
Note: Went all the way to the bottom today. Felt it was easier than keeping constant tension to be honest, and once id done these i felt the need to go out and buy some nicky clarke straightners and a pair of very tight red pants

Overall : Great quick legs blast. Worth noting what ive eaten today.

7am - Shake - 30g Whey + 5g creatine mono + 10g OKG
7.30 am - 2 fried eggs + 2 wholemeal toast
10.30am - Banana + Yoghurt
12.30pm - 1 Tuna sandwich on wholegrain bread and some Brazil nuts
3.30pm - MP Meal replacement and an Apple.

Thats a fair bit less than i usually eat in a workout day so will continue to reduce and tidy it up.

Thursday 10th April

Triceps/Biceps

Decline CGBP
60kg x 15
80kg x 10
90kg x 8
95kg x 3
Note: No competent looking spot around, really need a training partner.

Incline Ez Overhead tri extensions
20kg x 12
30kg x 10
40kg x 4
40kg x 4
Note: First time doing it this way, prefer flat skullcrushers or seated extensions i think.

Dip Machine Narrow grip, feet forward
60kg x 15
70kg x 12
80kg x 12
90kg x 10
100kg x 8
110kg x 6
120kg x 4
Note: Good stuff, i must look like a twat when i sit on it to push it down on the first rep though.

Alternating DB curls
14s x 12
14s x 10
14s x 8
14s x 8
Note: Long time since i did any DB curls so stayed light.

Super Strict Preacher curls 1 second up, 3 seconds down
20kg x 12
20kg x 10
20kg x 8
20kg x 8
20kg x 6
Note: Ouch

Alternating Preacher DB hammers
14s x 10
14s x 8
14s x 6
14s x 4
Note: Had to self spot left arm quite a bit towards the end.

Superset Cable pushdowns / Cable bicep curls
6 plates + 4 plates x 15
8 plates + 5 plates x 12
10 plates + 6 plates x 12
12 plates + 7 plates x 10
14 plates + 8 plates x 8
Note : Nice finish.

Overall : Not totally happy with that session, but arms isnt my favourite to train. Need to give Biceps priority next time as im going into them fried. Or may alternate between bi/tri exercise and superset them where poss.

I have a problem with pitta breads.. i cant cut them open i end up slicing them into crumbs and chucking 3 away before i get one right

Either that or im a clumsy arse

Will take the advise tho and try and drop the bread and just have a pitta or 2 at work

I likes my eggs on toast tho so it wont be easy

Nice squats, great volume overall.

Sunday 13th April

Back/Traps

Deadlifts
70kg x 10
120kg x 8
160kg x 6
200kg x 3
220kg x 1
240kg x 1
245kg x 1 (PB)
245kg x F
Note: Bit lacking in volume but cant argue with a new PB.

Hammer Strength Iso Low Row
50kg x 12
70kg x 10
80kg x 8
80kg x 8

Hammer Strengh Iso High Row
80kg x 10
80kg x 8
80kg x 8
80kg x 6
Note: Doing these after deadlifts for a while as they are easier on the lower back.

Wide grip pulldowns
56k x 10
70kg x 10
77kg x 6
84 kg x 5

Narrow Neutral grip pulldowns
63kg x 10
70kg x 8
77kg x 6
84kg x 4
Note: Did these just for fun

Barbell Shrugs
80kg x 12
120kg x 10
140kg x 10
160kg x 8
Note: Made a nice change from using the lever thing.. really enjoyed them.

Overall: Will be alternating back routines each week from now on, deadlifting one week and doing T-Bars and BORs the other week. Have stopped taking creatine mono for now as i want to see if its causing me to bloat and hold a lot of water. Also start controlling carbs this week having carbs early in the day only and around workouts.

Final note, skipped Chest/Delts this week to give my elbows/upper arms a break as theyve been burning badly last few days.

Well done on the pb mate