Just a quote from Lock stock to kickstart my journal.

Right i have been a little under the weather for the last few days with a urine infection and stomach ache so eating has been poor, however weighing in at 15 stone dead this morning i felt ready to rumble again!

I will post the routine i decide next week but today was just chest as i felt a little run down

after warming up

Smyth flat
105kg - 4
100kg - 5
90 - 10

It felt ok really did the negative slower than usual

Machine chest press
103 - 6
95 - 8 and did a static at the end for 30 secs

Flyes flat 30kg - 8
dropset 22.5kgs - 8

to finish a set of dumbell press flat 40kg - 6 reps

A nice easy session to get back into it, i wanted to do back aswell but just could not be arsed at all!
Tomorrow i will hammer my back. and i will do my incline work with shoulders on friday.

not light weights there! Good going!

what's with the machine stuff man? Didn't anyone tell you free weights are where it's at?

Good weights mate

& I agree with Karlos

I think the smith is great for rest/pause and HIT stuff, but I'd do incline as opposed to flat with it.

I like to mix things up a fair bit as im sure you will see with my journal and after using dumbells for a long period i plateued so it was time for a change and my gym only goes upto 40s which dont really challenge me anymore.

Back session today!!

wide grip chins
12 reps bodyweight
+10kg - 7 - 5

Lat pulldown 103kg = stack
8 - 7
dropped to 95
10

BOR
100kg - 12 - 8 - 8

Biceps
Concentration curl
20kg - 6 (felt hard so dropped the weight)
15kg - 12 - 10 (mega long contractions)

Incline zotman curls
17.5s - 12

Finished with laid down cable drag curls the stack is probs about 45kg

I lost focus a few times during this workout, wish i had thought to put "pumping iron" on that normally cures me of any dips in concentration and gives me some incentive to get my arse in gear.

Overall the Rows beasted me so im happy.

Nice sesh mate, pretty strong back and bi's. what you weighing in at?

15 dry mate.

Where i wana be!

Good BORs mate

Strong and good mix of movements.

Would love your body weight but hey...

Right i didnt have time yesterday so im going to sum up

Legs (quad focus) thursday

Squat smith
170kg 12 - 14
130kg - 20 constant tension and a pause at the end really tensing quads

Leg press
220kg - 20 - 22

Moved onto calves
Leg press 160kg - 12 - 12
Standing with 70kg barbell on flat - 50 slow

Then joined in the plyometrics class, 60 seconds on a station 15 secs rest
round three times, 15 stations
I looked as if i had black eyes!!!!! i was dying

I found some energy left to do two sets of leg extentions on full stack i think its about 100kg
for 12 reps

Some abs
Leg raises the hip thrusts
Crunch machine

My legs really really really hurt today, i look like i genuinely have soiled myself


Friday shoulders, upper chest, triceps

Seated shoulder press 35kg - 4
30kg - 8 - 7 - 5

Incline barbell press
60kg - 12
70kg - 8
80kg - 6

Incline flyes 27.5kg - 8
22.5kg - 12

Upright row 60kg - 15 - 12

scull crusher
50kg - 6
40kg - 10

Bench dips + 40kg
15

Reverse straight bar tricep pulldown
number 10
about 12 painfull reps

I was so pumped tonight i felt like flex wheeler, need to get some rest goodnight folks

Killer leg session mate. Strong squats, do you ever do BB squats?

When i train at the other gym with a power cage yes, definately not 170kg though

BOOOOM

first real session after my week off

Legs - Heavy and hard

Squat smith
130 - warm up went smooth
decided to go for 180 - 12 easy reps
190kg - 8
BANG 200kg i have got my 6 reps out on thats a mental goal i had set myself so im delighted with that

I had prepaired my CNS now so 170kg seemed easy and got 15 slow reps out

After all that squatting i moved to the leg curl and did three sets on the stack of around 12 reps each

clean and push press just because i felt like it 60kg - 12

leg extentions stack 2 sets of 10

Then leg press for calves was a bit flimsy with these but i intend on traing at my legs gym maybe saturday so i will use the donkey calf raise there.

Im over the moon in general.

mate well done! thats an impressive squat..how far down?

Well done on hitting the 200kg

200KG - great stuff!!!

I take it you rate Smith Squats!

Good work mate

Parralel i dont go any deeper it just hurts my knees on the smith, well i suppose i do yes i find it hits my quads very well, i do like my sld for my hamstrings but unfortunately until the finer is better they are a no no.

Very good squats mate,impressive

exclusive wrote:Parralel i dont go any deeper it just hurts my knees on the smith, well i suppose i do yes i find it hits my quads very well, i do like my sld for my hamstrings but unfortunately until the finer is better they are a no no.

Can I ask if it also hurts regular squat?

If its hurting on the smith your feet are too far forward mate...it shouldnt hurt even if you go 20% away from ATG......

Freeweight doesnt give me grief and its not my feet are too far forward although i do know what you mean as a few of the people who train at my gym do this.

your strong as mate great stuff

I can see you put a lot of thought into that post Scott... about 9 months worth