natural mate... look at the weights i lift.

if im on gear, im def getting ripped off lol

Tidier version of the journal tonight i hope!!!
Only posting the working sets as usual. (Previous time in brackets)

Chest

Incline BB press - 60k x 6/5/3 (70k x 4/4/4)

Shoulders

Side laterals - 12.5k x 10/6/3 (12.5 x 9/8/6)

Back

BB rows - 85k x 7/5/4 (80k x 8/5/4)

Pulldowns (grip facing) - 15 blocks x 10/5/3 (13 block x 9/8/10)

Notes

Pissed off with chest!! all set for 75k and just wasnt happening same for 70k so dropped to 60k. Seem to get an ache in my shoulder when doing incline pressing side lats were quite painfull also. made a bit of progress on back tho so not all is at a loss

Not much wrong with that mate, Chest is the hardest thing to make progress on and you make good solid jumps with the back work.

good improvements mate...

plenty left in the pulldowns and side lats. Get those improved again next time round

cheers lads. Ill just keep on pluggin away

My bench always seems to do that... improves and then starts to drop off and get worse.

Legs Bi's Tri's

Local gym's flooded currently knee deep in water. Went to another gym, bit different but good all the same.
Posting heavy sets as always. Previous in red

Legs

ATG squats - 90k x 4 (110k x 5)
Leg curl - 30k x 9/6/4 (rack x 8/5/3)
Stand calf raise - 100k x 8 (not regular exercise)

Tri's

Dips - Body + 5k x 10/5/3 (body + 15k 7/4/2)

Bi's

Seated DB curls - 17.5k x 9/5/3 (17.5k x 8/4/2)

Ok session was kinda wondering about the place like a lost pup though
Dips bar was a hell of a lot wider in there and squats were preformed alot closer to ground so the weight comparisons arnt as bad as they look

You did ATG squats today Kean. The weight drops allot at first when you do these but it builds up quickly.

good stuffs ill be wearing loose trackies in future when preforming them, i was just waiting to hear the rip today

Gym wasnt open when we went in so used upstairs gym. Mobbed so did what we could then went out for some tyre flipping. Gym opened so went down for a few sets.
DC was pretty much out the window. Exercises wernt all in order.

Chest

Flat bb press - 50k x 9 , 60k x 9 , 70k x 7
flat db press - 30k db x 6
Inc db press - 17.5k db x 8

Back

pull-ups - body x 8 , 7 , 6 , 5 , 5
T-bar - 60k x8 , 40k x 8 , 40k x 8

Shoulders

db press - 15k db x 8 , 15k x 8
Smith press - 30k+bar x 8 , 20k x 9 , 20k x 9

Tyre flip!!!! 3 lengths of field

Flat bb press and 3 sets of pull ups were done before tyre flip , everything else after.
Fun session but not exactly sticking with the strict regime

Tyre flips were good fun. Next time we can mark out a distance and time it as some were really taking ages instead of powering through it

Some not including me i hope

There must be a lot of test up there after all those tyre flips. If you want to make it a bit more homoerotic, I suggest you start wrestling afterwards to get some of the aggression out.

What would RC do?

Tyre flips are good, but are a killer. Felt so drained afterwards...

...knee felt fine doing them but its really painful today. will definitely give it a go again tho.

Session was all over the place, but thats the gym dried out now. Back to the plan as of wed

ollie wrote:There must be a lot of test up there after all those tyre flips. If you want to make it a bit more homoerotic, I suggest you start wrestling afterwards to get some of the aggression out.

What would RC do?

Round off the exercise with a preformance of the YMCA (including uniforms)


Yup back to normal on wed apart from the now overpowering smell of bleach during the workout

Back to the big boy gym Yipee

Legs

Widowmaker - 170k x 20 (165k x 20)
Leg ext - 5 blocks x 10 x 4 sets (6 blocks x 10)
seated Calf raises - 100k x 6 x 2 sets (150k x 5)
RDL's - 60k x 6 , 60k x 6 , 90k x 4 (60k x 6/6/5)

Bi's

EZ BB curls - 40k + bar x 7/3/2 (35k + bar x 9/4/4)

Tri's

Pushdowns - 80k x 12/8/5 (80k x 9/2/0)

Got into gym late so pretty much supersetted legs to catch up with the lads, quads were left burning like hell.
Arms feel like theyve took a good pounding tonight. All in all good workout.

Gonna go to the pool every thursday as i think i should add at least a little cardio into my workouts!!!

Today swam

1 mile in 51 minutes (1 mile = 64 lengths)

Think ill give myself 50 mins in the pool from now on and see how many lengths i can complete in that time

Chest

Flat bb press - 80k x 8/3/2 (75k x 6/3/1)

Back

RDL's - 100k x 6 (110k x 6)
SA tbars - 35k x 9/6/4 (30k x 11/9/6)

Sholuders

Iso press - 130lbs x 7/4/3 (120lbs x 9/5/3)

Extras - Tire flip - 16 flips total in 1min 15 secs

Tire flips are fun
Finally got the 80k press been dying to do that. Aim to get it up to 90 now, see how long that takes . . .

How were the tyre flips? looking gd... 5 secs a flip for 16 is good pace. how did the others do?

whats up with the rdls? why u not doing them DC ever?

a couldnt make it the nite... still felt strained from wed, n bin shovelling chips aw day lol.

Rab beat me by a second lol. I think DC with the dead lifts is a bit much m8 read your supposed to take big compound moves like that 1 or 2 reps from failure as its alot on the CNS. So whats essentially taking it tofailure 3 times in a row is a bit much?? Maybe DC is still an acception to the rule though im probably wrong??

80k big yin your missing out with all this time away from the program lol

great improvements on bench mate, keep it up!

i know, its a gutter. Would like to continue on the Dc but at the moment im just feeling burnt out. remember i started long before, and thts about 11 weeks at it now i think. Definitely due some cruising time. Going to do some light weight, high volume stuff til we go away........ then show yeh how its done wen we get back lol ko.

Gona blast chest for 3 weeks i think, working it on a monday and friday. Need to do something to catch up as my shoulders and back are running away from my chest. see how it goes, then off to NAPA .

Legs

Leg extension - 7 blocks x 12/10/7 (6 blocks x 10)
Leg press - 160k x 20 (165k x 20)
SLDL - 60k x 8 , 60k x 8 (80k x 6)
Seated calfs - 120 x 6 , 120 x 6 , 120 x 6 // 6 second pause at top // (150k x 5)

Bi's

seated alt db curls - 20k db x 7/4/3 (17.5k db x 9/5/3)

Tri's

CGBP - 75k x 6/4/3 (70k x 8/4/2)

Was supposed to do EZ preacher curls tonight however was getting shooting pain in my lower forearm/wrist. Gave it a by and done alt db curls instead. Hit two targets now (the first being bench 80k and the second to curl 20k db's) so now just focus on bringing the reps up

Whats with the going backward on the legs? I think i may ave to follow you around the gym with a whip you lazy little c u next tuesday