Saturday 16th August

Legs at Temp Gym.

Raw Squat - 60kg x 10, 100kg x 10, 130kg x 5, 150kg x 5, 170kg x 3
ATG Front Squat - 60kg x 8, 60kg x 6, 60kg x 6
Squat Notes: Tried to improvise a rack by pushing 2 benches with little racks on them together and putting a shitty bar with virtually no grip between them. Fucking thing only came to upper abs even at its highest point and with my shoes of so was very hard to get under and in a good position, had no wraps or belt with me either to add to the fun. Even with chalk all over my back the bar was sliding all over the place. On the plus side, if i can hit 170 for 3 totally raw like this, i should be on for some decent numbers next month when i have access to a proper rack and bars again. Also on the plus side, no back pain, maybe the stuff my osteopath has me doing is working!

Glute/Ham Raises - (using pulldown station with 60kg on it) x 8, x 6, x 6, x 6
Leg Extensions - Machine Max (no idea how much) - x10, x10, x10
Standing Calf raises - 8 plates x 15, x 12, x 12

Cardio - 10 Mins SS on x-trainer
Osteo Crunches with 25kg on abs - x 12, x 12, x 12

Notes : Decided to try glute ham raises, very hard but really felt them hiting my hams, might stick with them over RDLs for a bit till im 100% my back is better as Squatting then RDLing is what gives me the most bother. Not a great session overall, i hate not having a leg press but legs were suitably jellifed so its all good. Cardio was actually nice after legs, it hurt at first but weirdly after about 6 minutes it felt nice.

Good stuff Mark. I always find that a bit of SS after legs helps alleviate DOMS the next day a little as well. Or rather - when I don't do it, I fucking know about it!

Yeah i usually avoid it but i remembered you mentioning it Ollie, definately felt good once my calves stopped screaming at me

Sunday 17th August

Delts/Traps at Temp. gym.

Power Cleans - 50kg x 5, 50kg x 5, 50kg x 5, 60kg x 3, 70kg x 3
Seated DB Press - 25kg each arm x 12, 30kg x 8, 27.5kg x 8, 30kg x 6, 27.5kg x 6
Seated Arnolds - 15kg each arm x 10, x 10, x 10, x 10
Strict Side Raises - 10kg each arm x 10, x 10, x 10 , x 10
Face Pulls - 8 plates x 10, 10 x 10, 12 x 10, 13 x 10
Rope Upright Rows - 8 plates x 10, 9 x 10, 10 x 10
Osteo crunches with 25kg DB - x 12, x 12, x 12
Cardio - 10 mins SS on bike

Notes : Nice session, good to be with my old training partner again. Happy with my form on cleans, really thought about keeping the elbows locked to the shrug then getting under the bar instead of doing that gay version of an upright row you see people do. Good DB presses as well, first time ive hit the 30s so pleased with that after the pretty draining cleans.

Here's what i ate today which is fairly typical of how im eating at the moment.

8.00am - 4 eggs with 4 Black Farmer sausages (90% pork, <1g carbs)
8.30am - 30g Oat bran with milk, 5 Omega 3 softgels
12.00 - Can of tuna in olive oil mayo (neglibible carbs), salad of cucmber, lettuce, peppers, spring onion, 5 omega 3 softgels
4.00 - (PWO) 2 squares of G+B 87% cocoa choc and shake of 1 scoop whey, 1 MPC, small scoop L-Glut, BCAA
8.00 - White meat from 1/2 Roast chicken, Brocoli and cauliflower with sauce made of cream,butter and cheese
10.00 - 5 omega 3 softgels

Not done the macros but aiming for high protein, moderate good fat and carbs first thing and around workout only.
Tomorrow should be a bit better and will be
Meal 1 - Cheese and 4 egg omelette + Oat bran
Meal 2 - Tuna mayo salad
Meal 3 - Chicken Caser Salad
Meal 4 - Home made burgers with spinnach
Meal 5 - Shake
Snacking on Brazils.

I'd kill for 6-8 scrambled eggs with 100-200g cheddar right about now.

GAH!

Tuesday 19th August

Back and Triceps at Temp Gym

Conv. Deadlift - 95kg x 5, 135kg x 5, 175kg x 3, 185kg x 3, 195kg x 2, 200kg x 1 (gym max)
Strict BOR - 95kg x 10, 95kg x 10, 95kg x 10, 55kg x 15
CGBP - 75kg x 10, 95kg x 8, 105kg x 5
Tate Press -15kg each arm x 10, x10, x 10
DB Row - 35kg each arm (gym max) x 10, x 10, x 10
Wide hammer grip Pulldowns - 8 plates x 12, x 12 , x 10
Decline Skullcrushers - 30kg x 10, x 10, x 10
Osteo crunches - x 12 , x 12, x 12.

Thursday 21st August

Chest/Biceps

Raw Bench - 65kg x 5, 95kg x 5, 105kg x 3, 115kg x 3, 125kg x 1, 135kg x F, 135kg x 1 <PB>
Incline (45) DB Press - 35kgs (gym max) x 10, x 10, x 8, x 8
Incline (30) Flyes - 25kgs x 10, x 10, x 10, x 8
Drag Curls - 30kg x 10, 30kg x 10, 20kg x 10
SA Rope curls - 4 plates x 10, x 10, x 10
Double high cable curls - 4 plates x 10, 5 x 10, 6 x 10

No time for cardio or crunches as had an induction for the new gym.

Notes: Decided to bench today rather than dip, more out of curiosity than anything as i had no idea where my bench is at since the miraculous 50% cissus elbow recovery. 125kg x 1 was an easy PB, flew up, failed first go at 135 but felt it was doable so went again, was a grind and had to shout at my spot when he went to assist, wasnt pretty but im having that .. gives me a raw 620kg (260/225/135)total which im happy with as im not training to PL, im getting itchy to get back into it though as my elbow didnt nag me once when benching, with some bench specific training i think i could really push on with it now.. maybe not into Jake sort of territory but maybe Karlos land

Good lifting,Great PB mate

Cheers mate, if i could take BSD 50% cissus out for dinner then take it back to its flat for some rumpy pumpy i would

Marks1972 wrote:Cheers mate, if i could take BSD 50% cissus out for dinner then take it back to its flat for some rumpy pumpy i would

I agree mate,without it my shoulder and wrist would make it impossible to train.

Sunday 24th August

Last week at the gym that ive been training at since i was 17 on and off before it gets knocked down.... /sniff

Traps/Delts

Powercleans - 55kg x5, 65kg x5, 55kg x5+OHP x5, 75kg x1, 85kg x1
Seated DB Press - 25kg each arm x 10, 30kg ea x10, 30kg ea x8, 25kg ea x8
Face pulls - 8 plates x12, 9x12, 10x10, 11x10
Lateral Raises - 12kg ea arm x10, x10, x8, x6
Rope upright rows - 8 plates x10, 10x10, 12x10
Osteo crunches - x10, x10, x10

Notes - So so session, just going through the motions really as the gym is winding down and i know im going to be changing routine and a number of other things in a weeks time in the new gym.
Had a tour of it today, looks amazing, how Next Generation and Odyssey.. the 2 'premium' gyms in this area are going to be able to justify 70-80 quid a month with this one open at £40 a month i have no idea. Gym looks fantastic.. even i will be able to enjoy cardio in there, and I got to be the first one to squat in their new rack and the height is spot on for me, did an ATG front squat and the bar was an inch or so above the lowest saftey. Spa/pool area looks awesome as well.. i can see me spending a lot more time in there.

Marks1972 wrote:Cheers mate, if i could take BSD 50% cissus out for dinner then take it back to its flat for some rumpy pumpy i would

Seconded! Without 50% cissus my ankle swells up like a balloon and I can't walk properly, let alone do something like squat.

Awesome PB there, and niiiiiiice raw total

Thanks GB ..nice total if i was 90kg though, not so much at 120kg

Marks1972 wrote:Thanks GB ..nice total if i was 90kg though, not so much at 120kg

Shush with that negativity! It is a GREAT total. I have spoken accept my word on this as law....or I'll set Ressie on your ass.

GymBunny wrote:

Marks1972 wrote:I have spoken accept my word on this as law....or I'll set Ressie on your ass.

Id hit it

well done on the bench PB mate

Tuesday 26th August

Back/Triceps at temp gym

Conv. Deadlift - 95kg x 5, 135kg x 5, 175kg x 3, 200kg x 3, 200kg x 3 (Gym max)
Bent over Row - 95kg x 10, 100kg x 10, 105kg x 8, 115kg x 6
CGBP - 60kg x 12, 90kg x 10, 100kg x 8, 110kg x 6
Tate Press - 20kg each arm x10, x10, x8
DB Row to hip - 35kg x 10, x10, x10 (Gym max)
Straight arm pulldown - 9 plates x 10, 10 x 10, 11 x 10
Rope pulldowns - 9 plates x 12, 10 x 12, 11 x 10, 12 x 8, 13 x 6
Crunches - x20, x15, x10

Notes - Last time ill have to deadlift with this shite bar and limited weights. Liked doing the DB rows standing with 1 hand on a bench and to hip, felt like the rom was greater. Bodyweight down to 119kg, cardio starts next week in the new gym, 110kg by xmas should be fairly painless... i hope.

Very strong session there Mark

110kg by Xmas? Easy!! Once you get into the swing of things it'll fall off

Thursday 28th August

Final night of the gym i trained at to get into the army when i was a kid and have been going to on and off for the last 18 years.. twinge of sadness but well chuffed with the new gym, so onwards and upwards.

Chest/Biceps
BW Dips @ 119kg - x10, x8, x4 (slipped off the grips)
Incline (45) DB Press - 35kgs (gym max) x10, x10, x8, x6
Heavy Short rom Flyes SS with Light straight arm flyes - 25kg x8 + 15kg x8, 25kg x8 + 15kg x8, 25kg x6 + 15kg x6
Seated Zottman Curls - 15kg ea arm x 10, x 10, x 8 (ouch)
SA rope curls - 6 plates x 10, x10, x10
Dual high cable curls - 6 plates x 10, 7 plates x 10, 6 plates x 10, 6 plates x 10
Cable x-over into most muscular pose - 10 plates x 10, x10, x10

Notes - Tried something new with the flyes, did heavy short rom, elbows to about 30 degrees, then straight into lighter flyes with arms pretty much straight, felt pretty good. Had a bit of fun after training, was asked to stick around till 9pm for the gym to close and be in some photos that were being taken of the old gym to put up somewhere in the new gym, got me front squatting 60kg and pretending to bench 140kg but i just unracked it, let them take the snap and put it back

3 days solid rest now, not even going to ride my bike this weekend, going to be a total slob and get plenty of good food into me, then monday, new gym, epi/mmv2 cycle and proper cardio.. bout time, been waiting for this place for months.

Monday 2nd September

Legs at new gym.. woohoo finally

Squat - 70kg x 10, 110kg x 8, 140kg x 6, 160kg x 5, 170kg x 3
RDL - 70kg x , 110kg x 8, 150kg x 6, 170kg x 4
Front Squat - 70kg for 5x5
Calf raise on machine leg press - 100kg x 20, 120kg x 15, 140kg x 12, 160kg x 10
Machine Leg press - 160kg x 10, 180kg x 10, 200kg x 10 (machine max)
Leg Extensions - 60kg x 10, x10, x10
Machine Crunches - 60kg x 20, x15, x12

Notes - Finally, last step of my gym hopping. New place is sweet, little bit poncy but it has everything i need, for half the price of next generation and is 5 mins from home. They are waiting on delivery of another 1000kg of weights, 2 barbells and some benches so was a bit of a pain squatting as i had to pinch the one good bar and pretty much all the plates to even make 170kg, but new rack and no spotter so wouldnt want much more anyway. RDLs felt great finally really nailing these and feeling them in my hamstrings. Was happy that got no back trouble aside from the expected slight pumps.. must remember to get my osteopath an xmas present.

Giving it a week to get used to the new gym and let them get all the gear in, then starting proper program and epi/mmv2.

oh forgot to add.. im down to 18 stone exactly.. which is 114kg i think.

No idea why.. i dont feel like ive lost strength or mass, and if anything i feel a little fatter lately.. same scales so no clue where its gone.

Tuesday 2nd September (looked at the calendar this time)

Chest/Biceps

Flat DB - 34kg each arm x10 (WU), 40s x5, 44s x5, 48s x5, 50s x5, 40s x5
Incline(45) BB Bench - 60kg x5, 70kg x5, 80kg x5, 90kg x5, 70kg x5
Flat Flyes - 24kg ea x12, 24s x12, 24s x12
Assisted Dips - -30kg x10, x8, x7
Preacher Curls - 35kg x12, 25kg x12, 25kg x12
Seated Hammers - 14kg ea x12, x12, x12
SA Rope curls - 4 plates x12, x12, x12
Cable X overs - 6 plates x10, x10, x10
Machine Crunches - 60kg x15, x12, x10

Notes - Felt terrible going in, shouldnt have done back to back days, specially after squatting for the first time in weeks the day before, but got it done. Please with the DB pressing and the incline benching, inclines felt much stronger than they used to be, would usually do them first, but wanted to mark my territory and get a good set of 5 out of the new gym max of 50kgs on the DB pressing .. should be able to hit 110kg+ for 5 if done first.

Time is a bit of an issue, working with my training partner again is great but its slowing me down so will look to do the cardio in my off days rather than on the end of weights.

Very nice homosexual workout there buddy.

Marks1972 wrote:. Please with the DB pressing and the incline benching, inclines felt much stronger than they used to be, would usually do them first, but wanted to mark my territory and get a good set of 5 out of the new gym max of 50kgs on the DB pressing .. should be able to hit 110kg+ for 5 if done first.

And what an awesome way to mark it too!