Nice workd Dan! You seem to be going from PB to PB!

Some very nice strong workouts mate!

Did legs yesterday:

Sqauts 130kg, 3 , 4, 4, 6 PB!
Leg Press 240kg, 12, 280kg, 10, 340kg, 8, 380kg 6
Leg Ext 103kg, 8, 7, 7, 6+ 4 forced, restpause 2 +, 45kg, 6 reps
Lying leg curl 60kg, 10, 8, 8, 6 + 3 forced, rest pause + 2, drop set 35kg 15 reps
Stiff leg deadlifts 27.5kg 20, 20, 20 These really stretched em out, really worked the hams couldnt move hams hardly after, i do like partials, to keep the tension on the hamstrings, works it much better that way i find


DaN

Trained shoulders today, but BEFORE i had to do some strength tests for my college course, had to do:

Dont laugh too much i dont do any type of plyometric training or jumping or anything lol

Vertical jump: 67
Vertical jump without hands:57
Vertical jump in sqaut position without handings:53
Horizontal jump 2.34 metres

Hand grip test: right, 62 left 63
1-rep max-
Single Leg extension, left 85kg 1, right, 85kg 1 (knew doing alot of single leg extensions during my contest prep would come in handy ) PB!!! also really happy with this also, did good form also, nice peak contraction at the top Legs were pumped off just these haha
Seated Machine Press, 100kg, 21 reps!!!!!!! PB!! was really happy with this, as last time i tryed it i only managed 13 complete failure, did 21 complete failure this time!

Anyway immediatly after i did all this i finished lesson, so stayed in the gym n trained shoulders!, i think the seated bench press fatigued me a bit but no worries im really pleased with that PB! so i dont mind!

Shoulders did:

Seated Smith machine shoulder press not incl bar weight 75kg 6 reps + 2 forced, rest pause 1 + 2 forced, drop set 50kg, 8 reps
Seated Dumbell lateral raises 15kg, 5 reps + 3 forced, rest pause, 1 + 3 forced, 8 partials, drop set 12.5kg, 3 reps + 2 forced
Lateral Side raise on low pulley machine There isnt any weight numbers on this machine but it was 4 stacks down, and damn hard, did 1 rep + 4 forced, rest pause, 4 forced, 6 forced negatives.

Even tho i could only do 1 on my own i kept good form and my partner slightly assisted me and i still lowered it slow... and DAMN after these i really really did feel my shoulder, very deep ache, never did that type of training where u can do only 1 rep but get some forced, out its really hard lol... try it, but make sure u keep form but u need a good parnet also... (wouldnt reccemend it on compound movements tho... well not some anyway)


Supplement info: Supplements are really helping me in terms of recovery, strength and size... just cant wait try BSD's pre-workout supplement.... also that should help really good, made my own lil protein shake with BSD powder + milk + sky yoghurt... mmm now tha is nice lol

Strengths really going up well, so im happy with that, Main area where i noticed most improovements.. is my legs i think they look alot more bigger and thicker

Btw, thanks for reading my journal peeps!! Hopefully i can keep brigning the pbs for ya!

DaN

The cable side laterals work is very good, but I'd suggest you dop a couple of very light sets first as your joints won't thank you when you get to my age mate!

GOOD WORK Dan think you need to drop the weight on those side laterals. I find slow and using constant tension with those really does the job

Trained Shoulders on monday:

Just thaught id mix things up, and i did dumbell seated shoulder press:

44kg dumbell 2 reps + 3 forced.
38kg 10 reps
34kg 12 reps
30kg 12 reps
28kg 10 reps
25kg 12 reps
20kg 15 reps

Rear Cable Laterals: 3.5kg each side, 20 reps, 6.5kg each side 15 reps, 8.5kg 12 reps
Really good slow form.

And that was the session, thaught id mix things up, but damn my shoulders were nailed!

Had a rest day tuesday as i feel i needed, it and i trained LEGS today and that rest day did me damn good! did!

Sqaut 140kg, 3 reps(without a belt n lowerback was hurting so stopped short), 4 reps with a belt n lower back was still hurting, Tightened the belt as much as i could, and didnt feel my lower back what so ever, and managed 6 reps, and my final set i did 8 reps FAILURE! PB!!, From now on now im upto 140kg im gonna wear a tight belt definatly!
Leg Press:
290kg 12 reps
330kg 10 reps
370kg 8 reps
410kg, 6 reps

Leg Extension:
113kg 7 reps, 6 reps, 5 reps, 5 reps + 4 forced, Rest Pause 2 reps, Drop set, 56kg, 5 reps!

Leg Curl 65kg, 9 reps, 7 reps, 6 reps, 5 reps + 3 forced, + 2 rest paused, 35kg, 7 reps!
Stiff Leg Deadlift, 27.5kg 20 reps. 20 reps, 20 reps



Legs are definatly coming on now, in size and strength! Definatly gonna start wearing a tight belt from now on, thinking of staying to 140kg sqaut till i get 10 reps first or go heavyier? not 100% sure.. i'll decide for next time!

Thanks for reading!

DaN

Nice squatting Dan. How deep you going with them?

I like the intensity levels on the leg ext. sick stuff

Rab wrote:Nice squatting Dan. How deep you going with them?

I like the intensity levels on the leg ext. sick stuff

Deep enough to make my quads feel PUMPED, and completey exhausted, and difficulty walking, lol So it does the job, targetting the quads which i want , Dont worry i dont do sissy sqauts haha Its just that im on a rebound + ive got pretty strong legs, but not so strong on sqaut due to other issues, like hamstrings/ glutes, lower back strength etc, now everything is getting worked im improoving fast, as i already got pretty strong legs, thas the reason why my sqaut is improoving so much! Oh and ofcourse BSD'S fantastic supplements + my sound nutrition and recovery ofcourse! And a bit of young-age natural tetsoserone production


DaN

How on earth do you get 44kg DB's up to press them?

Very impressive shoulder work Dan.

Good work on the squats & beastly DB shoulder press Dan.

Daniel McCue wrote:ive got pretty strong legs, but not so strong on sqaut due to other issues, like hamstrings/ glutes, lower back strength etc,

Deads or RDLs would rapidly improve your posterior chain strength mate.

Hi sorry about not updating in a while, but i had lost internet connection due to moving house, But i have still been training but currently, i am taking a well deserved recovery week, then after that when i return im going to switch up my training a bit and keep some of the principles of HIT training but change it slightly and make my own modified training sessions suited for my goals, Here are some of the goals what i achieved:
Sqaut 140kg 10
Leg Press 420kg 6
Seated Dumbell Press 42.5kg 6 reps or 44kg 2 reps
Bent Over Barbell Row, 115kg 5 reps
Bench press 107.5kg 4 reps

N 2 answer your question about how i get the dumbells up? HELL I DONT lol i get some1 pass me 1 and i pick 1 up my self, lol wouldnt be able get them up my self

DaN

welcome back mate

Nice weights. Your BOR could do with some work though

ollie wrote:Nice weights. Your BOR could do with some work though

OOPS LOL 15kg i think my gf can do that haha, I meant 115kg m8, lol thnx m8 swear i put 115kg lol

DaN

Daniel McCue wrote:

ollie wrote:Nice weights. Your BOR could do with some work though

OOPS LOL 15kg i think my gf can do that haha, I meant 115kg m8, lol thnx m8 swear i put 115kg lol

DaN

You are obviously lying, you are soooo doing 15kg BOR and I bet you're using the pink fluggy DBs too!

Nice weight