Be carefull with your elbows when doing Preacher Curls as this is a known elbow wrecker although Fat Gripz will keep the weight a bit lower.

Thanks for the tip. I've been keeping my arms parralell and stopping on the negative just before they're straight as I don't want no tension and the weight resting on the joint alone. Going to be alternating these with high cable curls too.

defo - just dont go into the hyper extending your arms...and youll be good to go. Another thing is vary the width on the bar. close, medium and wide....the wider you go the less weight youll be able to lift but it hits them well...

kp1512 wrote:defo - just dont go into the hyper extending your arms...and youll be good to go. Another thing is vary the width on the bar. close, medium and wide....the wider you go the less weight youll be able to lift but it hits them well...

Wide grip with elbow as close as possible is definitely a good way to go on these.

ollie wrote:

kp1512 wrote:defo - just dont go into the hyper extending your arms...and youll be good to go. Another thing is vary the width on the bar. close, medium and wide....the wider you go the less weight youll be able to lift but it hits them well...

Wide grip with elbow as close as possible is definitely a good way to go on these.

The gym in Cambridge has a cable preacher curl station- I'd never usually do preachers but when I'm there I usually give it a couple of sets as my arms are pretty puny, and the constant tension means you don't get that brutal stage on your elbows as you near full extension.

Legs again today. I forgot to list some shrugs I did for shoulders yesterday. I do them on the olympic bench on the lowest hook so I'm straddling the bench. Think I twinged something in my lower back every so slightly. I also have a recurring problem down the sides of my calves which could be responsible as it's all linked. Currently my right calf playing up and the twinge is to the right of my lower back so think it's related. Will probaly return to alternating DB shrugs as I can get a bigger contraction.

Thought I'd see how legs went and if It felt uncomfortable I'd leave it and not train through it. Obviously no calf work for a while.

When I arrived the gym was heaving. Newly inducted freshers all over the place like monkeys at the zoo doing all sorts of crazy crap I'd never seen before.

Back Squats:
WU:
Bar 7.5KG x 6
60KG x 6
100KG x 4
110KG x 1
Working:
125KG x 5, 125KG x 5, 125KG x 5, 125KG x 5, 125KG x 5
[90 Second rests]

SLDL:
WU: 60KG x 5
80KG x 5
Working:
100KG x 5, 100KG x 5, 100KG x 5, 100KG x 5, 100KG x 5
]60 second rests]

Leg Extensions:
WU: 50KG x 5
75KG x 5
Working:
105KG x 5, 105KG x 5, 105KG x 5, 105KG x 5, 105KG x 5 - 2 Second hold at the end of each last rep per set.
60 second rests

Kept it short and sweet.

Tried some DB Pull Ins:
12KG either hand x 10 reps per hand x 2 with a 60 second rest between sets.

Found I had to have my feet quite far apart to counter balance. I found these quite stressing on my shoulders which have a history of instability so not sure if these will become a regular occurance but deffinatley felt it working more than planks.

Finished with 3 sets of 10 reps cable crunches 31-36KG.

Weighed in at 13stone 7lbs still. So am squatting heavier and getting lighter which is good stuff!
I failed the 3rd set of squats on Sunday, was spotted for the 4th and failed the 5th so big improvement since then. 127.5KG next week.

Friends birthday night out tonight so shall celebrate with some drinks and also reward myself for maintaining my diet thus far. Cardio tomorrow to help rid the hangover!

Nice work out. I love DB pull ins! They're one of my favourite core exercises! I started off with my feet quite wide apart, now I'm able to bring them together with minimal twisting as I'm getting stronger. Really good exercise.

Nice squatting too!

Bit of a hangover today so went and got my sweat on and cardio done at midday. Calf was a bit inflamed yesterday and is now quite swollen (half an inch bigger than the left).

I think it's one of the tendons that runs down the outside of the leg, it feels really deep too deffinatley my soleus which is a pain to get to! I'll try to keep off it as much as I can and stretch/massage it as much as possible.

Depending how I feel energy wise tomorrow I'll either train chest & back, do some cardio on either the x-trainer or rower or have a day off.

Chest, Back & Arms today. It was a ****ing MENTAL session and I have absolutey no idea where it came from.

Was out on Wednesday night, barely slept, cardio the next day and slept from 2 till 4, and 6 till 7 and then went to bed at half 9. Up at 8 today to walk to the post office to collect some stuff, sat at home and did some work still feeling a bit iffy. Still suffering from some funny sinuses/ear popping and a bit of a blocked nose.

Usual supps routine, whey, oats & cinnamon 1 hour before training, SP250 double scoop 50 minutes later and then 8-9grams of EAA's 10 minutes after that. Headed to the gym trying to get 'in the zone'. Got there and it was quite busy and wasn't expecting a brilliant session:

Flat Bench With FatGripz
RC Exercises & Mobilisation
WU: 60KG x 10
70KG x 2
80KG x 3
90KG x 2
100KG x 2

Working:
90KG x 8 (an extra rep on last week and had 1-2 more in the tank)
90KG x 7
90KG x 5(plenty of arm shaking and a slight spot)
[around 90 seconds rest, had to find spotters

Pull Ups @ BW, nice powerful concentrics
x 9
x7
x6

Incline DB Press, really powerful concentrics
32.5KG x 8 (felt like feathers!)
35KG x 8
37.5KG x 7
[around 90 seconds rest was sharing a bench]

Struggle for 3 sets with 32.5KG last week.

This is where shit got interesting:
B.O.R, powerful concentrics (hitting myself in the stomach)Pronated shoulder width grip
60KG x 10 with FatGripz
70KG x 8
80KG x 8
90KG x 7 (PB never rowed more than 80KG before) This got me some looks!
[60-90 second rests]


Incline (low to high)& flat/decline standing flyes:
3 sets for each ranging from 13-18KG for around 8 reps
[60 second rests]

T-Bar Rows, Close Grip handle with Fat Gripz, powerful concentrics:
50KG x 8
65KG x 8
60KG x 8
60 second rests

Wide Grip Pull Down, powerful concentrics with big stretch
WU: 54KG x 6
Working: 61KG x 8
68KG x 8
75KG x 7
[60 second rests]

Chin & Dip Superset @ BW:
C-5, D5, C4, D6
C3, D5, C2, D5
[60 second rest]

Preacher Curls with FatGrips:
25KG x 8
25KG 8
Close Grip 25KG x 6
[60 second rests]

Lying EZ Skull Crushers with FatGripz:
25KG x 10
25KG x 8
Close Grip
25KG x 5
[60 second rests]


High Cable Curls, Straight Bar with FatGripz:
18KG x 10
21KG x 9
[60 second rests]

Cable Pushdowns '/\' grip handle:
31KG x 8
36KG x 8
41KG x 6
[60 second rests]

Job Done. In at 4:30 out at 6:10 Possibly over trained a bit but I felt like superman today for some reason!
Weighed in at around 13stone 9lbs with 1.5 litres of water and some hench slice of cake as a treat for lunch(bad idea I know!) Really vascular, got some epic back pump, still in a bit of shock at how good a session I had compared to last week! Inc DB press flew up, flat bench has improved, the B.O.R's were above bodyweight and also a PB. I just felt really powerful today.

Legs again tomorrow, squats at 127.5KG will put me back in my place! Managed to find a position where I can stretch my soleus which is feeling a bit better as is the ankle but still a bit iffy and that twinge in my lower back is fading too. Still being very careful and stretching lots. Thumbs up for today I expect to sleep like a baby.

Squats today. Aching a bit from yesterdays session but not too badly suprisingly.

Right calf (soleus) was still a bit iffy and it feels little worse now so will be looking for some soleus stretches & posting in the relevant sub forum for advice. Lower back still twinging a little bit, I think this is to do with my footing under heavy loads.

Warm up: 2 Minute cycle at 110rpm, level 15 to get some blood flowing.
Ankle, Knee, Hip mobilisation. Forgot to to some side leans today.

Back Squats (Smith as usual )
Bar(7.5KG x 6)
60KG x 6
100KG x 5
110KG x 1

Working:
127.5KG x 5, 127.5KG x 5, 127.5KG x 4, 127.5KG x 3, 127.5KG x 3
[90 seconds rest]

SLDL:
Warm Up:
60KG x 5
80KG x 5

Working 100KG x 5, 100KG x 5, 100KG x 5, 100KG x 5, 100KG x 5
[60 seconds rest, false grip

Leg Extensions
Warm Up:
50KG x 5
75KG x 5

Working:
105KG x 5, 105KG x 5, 105KG x 5, 105KG x 5, 105KG x 5
[60 seconds rest]

DB Pull Ins:
10KG DB's x 8/8, 8/8, 8/8
30 seconds rest

Prone Planks on toes:
60 seconds, 60 seconds, 60 seconds
20 seconds rest

Cable Crunches
33KG x 10 x 3
[45 seconds rest]

Happy with that, wasn't expecting miracles for the squats. Could really feel it in my glutes. Be chuffed if I get all the squats out on Wednesday calf/ankle permitting.

Sunday - Rest
Monday 40 Minutes X-trainer - random hills & RC work

Today: Shoulders

Warmup
2 Minutes X-trainer
RC exercises
Overhead press:
15KG x 12
40KG x 8
50KG x 1

Overhead Press - including powerclean for each set - with FatGripz

57.5KG x 5, 5, 5, 4, 3
60 seconds rest

Hanging clean (EDIT: Muscle Clean)

50KG x 6, 6, 6
60 seconds rest

Seated DB Press, no backrest with FatGripz
22.5KG x 8, 7, 6
60 seconds rest

HC2MP

40KG x 8, 8, 8
45 seconds rest

Cable Facepulls
WU: 31KG x 8
41KG x 8
48KG x 8
48KG x 8
60 seconds rest with static hold on last rep of each set

DB Side Raises
6KG x L10, R10
Together:
6KG x 10
6KG x 10
60 seconds rest, 2/3 static holds on last rep of last 2 sets

Weighted Dips
BW +5KG x 10
BW + 15KG x 8
BW + 20KG x 8
BW + 25KG x 5

About 90 seconds, working in with a friend

EZ Preacher Curls with FatGrips
22.5KG x 10
25KG x 8
25KG x 7
Close Grip:
25KG x 7

Single Arm DB Shrugs Quadruple Superset
30KG x 10/10, 32.5KG x 10/10, 35KG x 10/10, 37.5KG x 6/6

Job done.

Frogot about the shrugs which I wanted to do before dips originally so banged them on at the end.

Weighted Dips were a first for me today and I absolutley loved them. Bit paranoid the dipping belt was going to whip my shorts down and bare my arse to all!

Overhead Press I was happy with. I've never done heavy cleans before these were awesome. Need to work on my explosive power but really enjoyed them.

Good session overall. Nice and vascular still weighing in at roughly 13stone 7lbs. Right calf is still a bit twingey when theres any pressure under my big toe and lower back to the right still aching slightly but got a feeling these are linked.

Legs tomorrow. Aiming to get all 5 sets out at 127.5KG. No calf work obviously.

Leg session today. A little dissapointing but not enough to discourage me.

I warmed up with a row as opposed to X-trainer/Bike which probaly had something(doubtful) to do with it. I have to blame something!

My calf/calves are still feeling a little iffy and the twinge in my right lower back is still there. Feels like nerves and I'm sure it's all related. Though it is all steadily fading.

Warmup:
2 Minute Row: 105 seconds @2:00/500m, 15 seconds @ 1:30/500m
Ankle, Knee, Hip, Shoulder & spine mobilisation

Back Squats, smith as usual
WU: 7.5KG x 8
60KG x 6
100KG x 4
110KG x 1

Working: 127.5KG, 5, 5, 3, 3, 3
90 seconds rest

Front Squats, olympic bar + powerclean, cross armed grip
slight pause at bottom of rep
60KG x 8
70KG x 8,8 2 second static hold @ parralell
60 second rest

SLDL, false grip
WU:
60KG x 5
80KG x 5
Working: 100KG x 5,5,5,5,5
60 second rest

Leg Extensions
WU:
45KG x 5
75KG x 5
Working:
105KG x 5,5,5,5,5 4th set 2 second static hold last rep, 5th set 5 second static hold last rep

DB Pull ins
10KG 8/8, 8/8, 8/8
60 seconds rest

Front Planks
60secs, 60secs, 60secs
20 seconds rest

Cable Crunches 3 sets x 6-10 reps 31-36KG.

Dipping slightly under 13.7 now.

Down one rep on the 3rd set of squats from last week. Had quite a taxing shoulder session yesterday but I also think my postioning wasn't brilliant and I also rushed from my warm up a bit. However the last 2 sets were still the same so not too disappointed.

Banged in some front squats as a bit of punishment Really destroyed my core and made the planks signifcantly harder! Think my feet need to be a bit close for my front squat as I can't feel it in my glutes too much, more my hips.

Grip started to open slightly on SLDL though no droppage. Forearms did ache a little from shoulders yesterday so guessing this might be why.

Leg Extensions felt nice and solid as always.

We all have our off days! Fingers crossed for a better leg session on Saturday

Thighs down to around 25 & 1/4", hoping mostly fat!

I'm thinking about working in some H.I.I.T in the form of the 'Tabata Protocol' after chest & back/ Shoulder sessions. Not on leg days for obvious reason. Coupled with 40 minutes of cardio every 3rd day should hopefully see some fatloss kicking off again. Only 4 minutes, but it should completely destroy me.

I'm leaning down still but want to burn a bit more fat but not loose the 40 minute session I spend on the X-trainer and it's quite intense as it is so don't have the energy for TP before/after.

Benny, I saw you had questions about your diet, why not post in the diet/nutrtion forum and ask the question there with a bit more detail it might be easier to tailor some advice for you that way.

Why not do some conditioning/HIIT sessions outside weights sessions? Like skipping, full body conditioning protocols using bodyweight in a short intensive training like HIIT protocols, sprints, rowing etc... ?

Good shout. Just off for some cardio so will reply/post in the diet section when I'm done.

Chest & Back today and I couldn't wait to get in there and start banging iron. Start of a new diet (see relevant sub forum) and was a little ooo err about practically nil carbs. 1 scoop oats pre and post workout, plus some veg with dinner.

Energy levels were un affected though this is only the first day so we shall see, but I remain optimistic.

Warmup:
2 Minutes X-trainer
RC Warmup

Flat BB bench w/FatGripz
60KG x 10
70KG x 2
80KG x 2
90KG x 2
100KG x 2

Working:
90KG x 8
90KG x 6
90KG x 5

Roughly 75 seconds rest

Pull ups, BW + 5KG
8,6,5
60 seconds rest

Incline DB Press
32.5KG x 8
37.5KG x 6
37.5KG x 6 (with some epic 8 second battle on the last rep, got the bastard though )
60 seconds rest, plus tightening the ****ers

B.O.R's, False Grip
60KG x 8
70KG x 6
80KG x 6
90KG x 6
100KG x 4.5 PB, weight & reps
90 Seconds rest

Low to high Cable Flyes, alternating sides
11KG x8/8, 8/8, 8/8
45 seconds rest

Slight Decline Flyes
13KG x 3 - too light
16KG x 8
18KG x 6
18KG x 5
60 seconds rest

T-Bar Rows, CG Handle w/FatGrips, 10KG plates so a nice big ROM
50KG x 4 - too light
60KG x 8
60KG x 8
60KG x 7
60 seconds rest

Wide Grip Lat Pulldown
WU:54KG x 6
Working:
68KG x 8
68KG x 8
75KG x 6
60 seconds rest

Dips
WU: BW x 5
+15KG x 8
+20KG x 8
+20KG x 6
60 seconds rest

Standing EZ Bicep Curl w/Fatgripz
27.5KG x 10
30KG x 10
32.5KG x 7
60 seconds rest

Standing DB Hammer Curl w/Fatgripz
10KG x 10
10KG x 8
10KG x 7
60 seconds rest

'/\' Handle Cable Tricep Pushdown Dropset
41KGx 8 reps - all the way down to around 18KG dropping about 5KG each fail.

Happy with that., Proportioning is looking good. Shoulders are coming on well and my vascularity today was quite high. Lots of Striations visible. I had sweat in my eyes at one point which is the sign of a good workout. Looked a bit wierd finishing a set of flyes with my eyes close and face screwed up!

Happy with the B.O.R PB too. All in all a good session. Might add a little more weight to flat bench next time. I need to stop rushing into working sets after my warm ups too!

Weight 13.7 with 1.5 litres water swishing around inside me. Took just over an hour and a half which I was relatively happy with.

Holy mcmoley, that's a lot of work!

As someone mentioned doing a clean carb-up once a week, will keep your glycogen up and energy fairly good. I restrict mine to one evening carb-up, but i'm quite insulin resistant. By the looks of your pic i don't think you are, have you got love handles?

Karlos wrote:Holy mcmoley, that's a lot of work!

As someone mentioned doing a clean carb-up once a week, will keep your glycogen up and energy fairly good. I restrict mine to one evening carb-up, but i'm quite insulin resistant. By the looks of your pic i don't think you are, have you got love handles?

Yeah it is quite alot of work in one go, though it works out at a 45 minute chest and 45 minute back session which is about average. Done once every 6 days so not over training hopefully!

It's quite a flattering pic lol Ever so slightly though not visible from the front and mildy from the back. My lower back and just below my naval is where most of my fat is. Some of this is still from an obese child hood though it is deffinatley dissapearing with cutting.

On a carb re-fuel day how many grams would you say is allowable? Roughly 250? once a week say, kept to being consumed not later than lunchtime 12/1PM? Theres still a scoop of oats in each pre/post WO shake. Though I may lower this to half so as to keep carbs below 100 grams per day.

Interesting leg session today.

I narrowed my stance slightly and didn't quite point my feet out as far as normal as it was beginning to feel a bit akward on my hips. This made it slightly harder and recruited more glutes which is good.

Back Squats - 5KG from last time
WU etc etc
Working: 122.5KG x 5, 4, 3, 3, 4 (reason for the 4 I'll explain further down)
90 seconds rest

Front Squats, inc PC. 2- 3 count down, 5 count static hold at parralell
60KG x 5, 5, 5, 5, 5 (8 second static hold last rep)
60 seconds rest

SLDL - narrowed my stance so that heels were about 4" apart (from usually shoulder width
WU etc etc
100KG x 5,5,5,5,5
60 seconds rest

Leg Extensions
WU etc etc
105KG x 5,5,5,5,5 (5 second static hold last rep of last 2 sets)
60 seconds rest

DB Pull ins
10KG x 10/10, 10/10, 10/10
45 seconds rest

3 sets of hanging knee raises, 4 sets of cable crunches from 33KG to 41KG.

Not too worried about having dropped the weight and missed a few sets as I'm adjusting to the new diet which if it's possible already I seem to be noticing the benefits of.

My old training partner was being an arse as per usual which I don't generally mind some banter/big headedness though I was also being laid into by him and another instuctor for posting progress pics on another forum I frequent. Which they discovered through somebody else on the forum being at the same uni as me and happening to show them to a friend who showed them to a guy I've given some advice to.

I wouldn't really care except it's not 'gay' and purely for an unbias opinion. Especially when one of them is wearing an earing and the other a vest so tight with hardly anyback their own sexualities become questionable. I didn't really have much of a comeback so stuck my headphones back in and burned out my last set of squats.

Thighs are down to around 25" with very little pump. Quads are also separaing very nicely. I seem to be dropping alot of fat from my legs. Looking foward to some high volume leg work again.

I've got scales in my room now so will weigh myself tomorrow morning, naked as the day I was born.

Regarding the angle of toes pointing out they should be inline with knees and legs so if you look downwards it should make a straight line from toes all the way up the leg. The angle of your feet should open and close as your stance widens or narrows respectively.

Yesterday I had zero carbs, bar fruit and vegetables. I felt fine. I got to doing my cardio and found it a bit tougher than usual. This could be to my previous leg session or just a mental battle in my head. I had an hour nap but think this was mostly due to boredom and avoiding doing some work. Again zero/low carbs today.

Shoulders.
Warm up: 2 mins x trainer, RC exercises
Standing overhead press
15KG x 12, 8 front, 4 back
45KG x 6
50KG x 2
Working with Fatgripz Including PC:
57.5KG x 5, 5, 5, 5, 5
60 seconds rest
Weight goes upto 60KG next week.

Muscle Cleans
50KG x 6,6,6
45 seconds rest

Seated DB Shoulder Press, no backrest, with Fatgrips
22.5KG x 8,7
Hammer, 22.5KG x 6
60 seconds rest

Muscle clean to overhead press, no lockout
40KG x 8,8,8
30 seconds rest

Side Raises
Together:
8KG x 10
Single, 10/10
Superset 10/10,10/10
60 seconds rest

Rope Cable Facepulls
WU:31KG x 8
Stack (48KG) x 8,8,8 Static hold each last rep.
45 second rest

Single side DB shrugs, false grip
32.5KG x 10,10
35KG x 10,10
37.5KG x 10/10
60 seconds rest

Dips
BW x 8
+20KG x 8,7,6,5
60 seconds rest

Chins
+10KG, 8,6,5
60 seconds rest

Reverse Grip EZ curls, with Fatgripz
17.5KG x 8,8,8
60 seconds rest

Standing Overhead DB Skull Crusher
25KG x 8
27.5KG x 7,6

4 Minutes Tabata Protocol on the rower. Catch setting 10, Avg, 1:30/500m on effort.

Quite pleased with this session. I've finally managed to get my right lateral deltoid to activate on raises. I have to really reach out as far as I can. I spent weeks trying to figure this out. For some reason probaly due to injury my arm positioning has to be different for each. OHPress felt good and strong. Weighted chins were a first and nice and tough which is always good. Legs tomorrow. Weighed in at 85.2KG this morning which is 13.4stone/187lbs.

I'm no longer weighing myself at the gym so theres a bit of a drop as I'm no longer clothed/wearing shoes. Legs tomorrow.

WU: 3 Minutes X-trainer - Joint Mobilisation

Back Squats
7.5KG x 6
60KG x 6
100KG x 3
122.5KG x 5,5,5,4,3

90 seconds rest

Front Squats Inc PC
60KG x 10,
70KG x 8
80KG x 8
90 seconds rest

SLDL
70KG x 5
80KG x 5
100KG x 5,5,5,5,5
60 seconds rest

Leg Extensions
45KG x 5
75KG x 5
105KG x 5,5,5,5,5
60 seconds rest

DB Pull In
12KG x 10/10,10/10,10/10
45 second rest

Hanging Knee Raise
10,10,10
30 seconds rest

Cable Trunk Twists
11KG x 10/10
11KG x 10/10
13KG x 10/10
60 seconds rest

Cable Crunch
33KG x 8
36KG x 8
38KG x 8

Slight improvement from last time on the squats after narrowing my stance a bit for more glute activation.
I think I may have exhausted 5x5's effectiveness. I really miss doing high volume leg work. Considering doing sets or 3/4 reps for 6/7 sets as I just find I'm fatiguing come the 4th and 5th set.

I'm planning on either have 2 sessions with some high volume, or jumping straight onto a 3x 7 or 8 sets.

Change of plan for cardio too as I'm on slightly less calories now. 40 Minutes Intervals on the X-trainer will be swapped with 20 minutes HIIT on the rower. I'll then do my RC exercises and jump back on for 1 or 2 sessions of Tabata Protocol, really burn some fat as getting into a defecit isn't really an issue anymore with the new diet.

I've lost a fair bit of mass from my legs which obviously was inevitable on a cut. Whilst I'm still strong I'm not really progressing, I wouldn't mind if I was. So time to mix it up I think.

Rower:
I minute warm up
15 Minutes HIIT on the Rower. 20/40 second ratio.
then straight into 4 Minutes of Tabata 20/10 ratio.

RC Work and then another 4 Minutes of Tabata on the rower.

Despite low carbing I didn't find this particulary difficult hitting low 1:30's/500m. I might get out in a field or onto a hill and do some sprinting where I can really balls to the wall it.

Also strangely the last few days I've woken up and immediatley felt fresh and wide awake. Even at 2am when I woke for a toilet trip I felt like I hadn't even been asleep, I don't even really feel that tired either during the course of the day. I also walked 4 miles doing a few things around town this morning too.

Chest & Back today:

2 Minutes X-trainer and RC/Mobilisation exercises to warm up.

Flat Bench with FatGripz
60KG x 10
70KG x 2
80KG x 3
90KG x 2
100KG x 2
90KG x 6,6,5 (spotted 5th rep)
60 seconds rest

Pull Ups
+7.5KG x 6,6,5
60 seconds rest

Incline DB Press 30 Degrees
35KG x 6
37.5KG x 6
40KG x 5 (right battle on the last rep)
60 seconds rest

B.O.R's
60KG x 6
70KG x 6
80KG x 6
90KG x 6
90KG x 5
60 seconds rest

Low to High Cable Flyes
11KG x 6/6
13KG x 6/6, 6/6, 8/8
45 seconds rest

Decline Cable Flyes
16KG x 6
18KG x 6,5,5
60 seconds rest

T-Bar rows
50KG x 6
60KG x 6,6
65KG x 6

Wide Grip Pull Down
61KG x 6
68KG x 8,8,7

Dips
BW x 6
+20KG x 6,6
+20KG drop setted down to BW x 5/6

Did some preacher & cable curls with Fat grips too and some Lying skull crushers. Sets of around 8-10 as I wanted a little arm pump. Really strict form for the cable curls elbows pinned to the side felt good.

B.O.R's My back was between parralell/10 degrees off parralell. Usually do B.O.R's between 20-30 Degrees. Felt good to work some of the upper back.

Could finally go heavier on the Inc DB press now they were finally tightened!

In general I had a little more control on all of the reps for the negatives so didn't quite get as many reps as last week though some weights had increased for certain exercises.

Energy levels are good despite nil/extremely low carb. Appetite also seems to be behaving itself too. Seeing a steady but slight decrease in weight. Coming down to around 85.5KG in the morning. Hopefully this should continue after swapping hill intervals for HIIT cardio. Also less demanding on my legs which might see an improvement in leg strength.

Other news, the Level 3 Instructor Course has been given the go ahead and is starting at the beginning of March I was stressing as I really want to do it and for a while we didn't have enough people but now we do!

Legs today.

2 Minutes cycle @ 100rp: Lvl 15 and full body mobilisation to warm up.

Back Squats Slightly wider than shoulder width (my old regular stance)
7.5KG x 6
60KG x 6
100KG x 4
120KG x 1
130KG x 3 // 130KG x 3 // 130KG x 3 // 130KG x 3 // 130KG x 2 // 130KG x 1
100KG x 10
120 seconds rest

Back Squats heels 6" apart
60KG x 10
80KG x 10
90 seconds rest

SLDL
60KG x 6
80KG x 5
110KG x 4 // 110KG x 4 // 110KG x 4 //110KG x 4 //110KG x 4
60 seconds rest

Front Squats heels 6" apart, inc PC
60KG x 8
70KG x 8
fairly long rest as I got chatting to another regular

Leg Extensions, feet together
45KG x 5
75KG x 5
105KG x 5 // 105KG x 5 // 105KG x 5 // 105KG x 5 //105KG x 5
60 seconds rest

DB Pull Ins
14KG x 10/10 // 10/10 // 10/10
30 seconds rest

Cable Trunk Twists Supersetted with Hanging Knee Raises
13KG x 8/8- 10 // 8/8 - 10 // 8/8 - 10
45 seconds rest

Cable Crunches
31KG x 10
33KG x 8
36KG x 7

Had a little bit longer rest as I was lifting heavier. Doing sets at 130KG made it apparent that my core strength is what's hindering me during squatting. Bringing my heels together was a first and actually felt really comfortable and I could really feel my glutes being hit from a different angle, plus my core was working overtime. Deffinatley going to be making this regular.

Went a little too heavy on SLDL, got the reps but found I was focusing on keeping my form as opposed to mind muscle connection so will drop back down to 100KG and add a few more reps.

Front squats with a narrow stance felt good too though I was a little worn out.

Leg Extensions with feet together was just something else I wanted to try. I found them quite easy this week so might try a varient foot position/angle.

Ab work at the end got me sweating! Hanging knee raises I really like if I lean ever so slightly back. Will probaly introduce some weight to these next time.

HIIT and some circuit work/conditioning/circuits tomorrow (high knees spot jogging, mountain climbers, boxing etc) which will be a first but I'm really looking foward to it!

Weighed in at 85.1KG (13stone 4lbs ish) Weights coming down. Measurements staying the same bar minimal allowances for fat loss. Proportioning is looking good and shoulder shape which I felt was lacking is coming along nicely.