hahar, another Journal.. especially for wor rabby as he loves it when i make new ones

Had some pretty drastic changes in the direction my lifes taking recently, so decided pushing towards competing in PL and the training/eating/resting thats required for it is not a good thing to do at the moment. Will also be a good idea with my change of circumstances to recomp my body a bit.. as no milf on match.com is gonna care that i can pull 600lbs if i look like a darts player

So switching to a more BB approach, initally PPL to get things going, working around 50-70% and focusing on tempo rather than explosive power with plenty of pauses. Also doing 20-30 mins cardio after each session.

Eating wise.. bit tricky, im going out a lot more than i used to and drinking/eating out a lot, but im just gonna try and be sensible, just the reduction in cals from not eating to get stronger should make quite a difference.

So starting today will do;

Push
CG Incline Bench Press
Decline Machine Press
DB Fly
Machine Shoulder Press
delt raise complex
Skullcrushers
SA rope extensions

Pull
BOR/DB Row
T-Bar/Cable Row
Pull up/down
U/right Row
Shrugs
Preacher Curls
Hammer Curls

Legs
Front Squat
Sumo Deadlift
WS goodmorning
Seated Calf raise
Leg Extensions
Pull throughs

Fairly basic stuff but will get me going.

So how many is that now Rabby as youre counting?

Looking good big bro! Lovely as you are though

Be nice for you to have a change as well! I'm just waiting for Rab's comments though.. could well be interesting!

Good stuff mate. Lets see than six pack. You know it in there

P,P,L is a good start the only problem i found was doing shoudlers after chest. My delts were a bit fried from chest so the shoudler workout wasn't as productitive.

The cardio is a great idea. I t will help with fat loss and more importantly keep you healthy

Am I reading this right?
Is the tugboat looking for new barges to tow?

All those exercises in one session? Or is it just one set of each?

health4ni wrote:All those exercises in one session? Or is it just one set of each?

Three workouts. One push, one pull and one legs.

Still quite alot per session though.

Working at around 70% max that lot will be a breeze tho, i usually do that sort of volume but max out.

And yes i will be Rilla

Sorry to hear that - not sure how I missed it.
Good luck you stud.
I'd definately hit it hard.

good luck with this mate.

Havn't you tried this before? you'll get bored of pansy lifting and be back at what you do best in a few weeks.

Karlos wrote:Havn't you tried this before? you'll get bored of pansy lifting and be back at what you do best in a few weeks.

hahahaha

Hehe you know me well K ... legs day will be the real test, can i resist piling the plates on when squatting/DLing

Do 5x5. Good for body comp and you can still go quite heavy.

Marks1972 wrote:Hehe you know me well K ... legs day will be the real test, can i resist piling the plates on when squatting/DLing

Remember, it's all about time under tension, focusing on the eccentric to really cement the mind-muscle connection, and above all wearing a bum-bag and a pair of MC Hammer genie trousers.

Friday 3rd April - Push

CG Incline Bench Press - (3-1-X-0) 60kg x12, x10, x8, x5
Incline DB Fly - 16kg ea x12, x12, x12, x12
Decline Machine Press - 100kg x12, x10, x10, x8
Machine Shoulder Press - 80kg x10, x10, x10, x10
Delt raise Complex - Frontx7,Sidex7,Rearx7 - 12kg ea for 4 sets
Decline skullcrushers - 20kg x15, x12, x10, x10
SA Rope extensions - 10kg ea x10 x10 x10 x10
Cardio - 20 mins steady state static bike

Notes - Enjoyable little session, focused on form and tempo throughout, felt a bit girly using baby weights, but have to say not being explosive it was still quite hard. However i dont feel at all fatigued now, after power training ill feel drained for a good day or so after. I even wore a vest in the gym to cement my new BB approach

Marks1972 wrote:I even wore a vest in the gym to cement my new BB approach

When you have to wear size 4XL+ I don't think anybody will give you grief over a vest.

I make this Journal number 9. What an attention whore you are Marky boy

Saturday 4th April - Pull

// BOR - (2-1-3-0) 60kg x12, x10, x10, x10
Low Cable Row - Stack + doubled pink band x12, x12, x10, x10
Lat Pull down - 80kg x12, x12, x12
BB upright row - 30kg x12, 40kg x10, x10 x10
DB Shrugs - 50kg ea x12 , x12, x10, x10
BB Curls - 20kg x15, 30kg x12, 40kg x10
Hammer curls - 14kg ea x12, x12, x10, x8
Strict CG preachers - 20kg x10, x10, x10
Cardio - 20 mins steady state x-trainer

Notes - BORs suprisingly tough with the 1 sec hold at top, even with a girly weight. Tried some straight bar curls, play havoc with the outside of my left wrist as usual, but im gonna try and do these regular, keeping it light to see if it loosens up.

How are you find your endureance? Getting a pump at all?

I did from my biceps, but i dont usually train them directly much so was to be expected.

Monday 6th April - Legs/Lower back

Sumo Deadlift - 110kg x5, 150kg x5, 190kg x3, 210kg x3, 230kg x1
Conv. Deadlift - 230kg x1, 240kg x1, 250kg x1, 260kg x1
ATG Front Squat into Jump Squat - 70kg x5, x5, x3, x3, x3
Wide Stance GM - 70kg x5, 70kg x5, 110kg x5, 110kg x3, 110kg x3
Seated Calf Raise - 200kg x12, x12, x10, x8
Leg Extensions - 80kg x12, x12, x10, x10

Notes - Bit of a rushed session, trained very late as my old training partner wanted me to help him get going again after a long time off with injury and the swine didnt show up. ATG fronts into jumps were fun, probably not a great idea if you dont have decent sized front delts tho

JOURNAL WHORE!!!!!

Honestly I can't keep up with all these things. It just mean messing with my head like this.

Loving the Sumo deads BTW.

It's nice to see you haven't completely abandoned your lovely self to BBing Markoooooooo! Agreed with Lys, very nice Sumos!

Wednesday 8th April - Push

Incline Bench Press - 60kg x12, 80kg x10, 100kg x6, 110kg x5, 120kg x3
Paused Bench - 60kg x10, 80kg x10, 100kg x8, 120kg x6, 130kg x2, 140kg x1
Hammer strength plated Iso Decline Press - 100kg x12, 120kg x10, 140kg x8, 150kg x5, 160kg x3
Incline DB Fly - 16kg ea x12, x12, x12, x12
Hammer strength plated Iso Shoulder Press - 80kg x10, 100kg x10, 110kg x6, 120kg x3
Delt raise Complex - Frontx7,Sidex7,Rearx7 - 12kg ea for 4 sets
Rolling DB extensions from Floor - 12kg ea x12, x12, x10, x10
Pushdowns - 30kg x10, 40kg x10, 50kg x10
Cardio - Out of time

Notes - Happy with hitting 140kg for 1 after incline benching, was a little wobbly on the negative but the press after pause felt strong. Edged a little into strength training again, but i did flys and pushdowns so i think i had sufficient Will Youngness to make it not a strength session.