I'm really liking the pullups. +20kg for 8 reps is serious business Rab.

Thanks Rila bitch. Long way away from my old PB though still.

Chest & triceps

Tues 1st Sept

30* incline DB Press
35k x10
50k x7

Flat DB Press
50k x6
30k x10-12

Cable Crunch
8 blocks x8
6 blocks x8 2 sec squeeze
6 blocks x8 2 sec squeeze

Dips
BW +20kg x10
BW +35kg x8
BW x10 2 sec pause at bottom, 4 sec negs

Pushdowns
30k x10
35k x8

BB tricep ext
40k x10
45k x10

*******************************

Notes:

Had to stop when upper arms were parallel to the deck on db pressing. The last 3 inches is where it is killing my shoulders. to compensate i was taking a static pause at the bottom.

Again. Lots of static work, slow tempo's and squeezing. Means dropping weight a tough but im confident this will pay off.

Golf tomorrow morning. Fuck knows how im going to swing a club with my lats in agony from monday and my chest DOMS in the post

You're gonna swing like a dream I'm sure.

Thurs 4th Sept

Quads Hams & Calfs

Squats ATG
120k x5
140k x8

Front Sqats ATG
80k x8

Hack Squat Machine - 4-0-x-0
50kg x10

Leg Ext - 4-0-x-1
30k x10
40k x10

Leg curls - 3-1-x-1
25k x10
35k x8...drop set...25k x5

Standing Calf Raise Machine - 3-2-x-3
100k x10
110k x10
120k x8

BW Single leg calf raise & stretch
Few reps per leg with long stretch and squeeze at top

************

Great stuff tonight. Hit and equal PB on squats that I last hit while eating lots of bananas and protein shakes.

Los of painful tempo and squeeze work

Sun 07th Sept

Shoulders & Biceps

DB Press seated
30k x8
35k x7

Arnie Press
25k x 10

Smith Press static and slow neg
50k x8
60k x8...drop set...50k x3-4
40k x16

Side Laterals
19k x8 +4one arm at a time
22k x5 +5one arm at a time

Seated side laterals static and slow neg
12kg x6 +6 one arm at a time

EZ curls leaning against machien to make proper strict
30k x10
35k x9
30k x partial reps with statics

Standing Cable Rope Curls
8 blocks x10...drop set...6 blocks x5

***************************

Good workout and had a good laugh.

nice work biff

Mon 08th Sept

Calfs

Had to pop into the gym late to open up for a mate so stayed for 20 min and did some calf work

Smith Raises
50k x15
70k x15
70k x15
70k x15

Single leg BW Raises & stretching work


*********************************


Tues 09th Sept

Upper Back & Rear Delts

WG Pullups
BW +25kg x8 or 9
BW x6 2 sec static at top & stretch

Yates Rows
100k 3 sets of 6

Hammer Strength Row 2 sec static squeeze
100k x8
110k x8

Bent over Side Laterals
15k x10
22k x6 + 3 single arm at a time...drop set...10kg x6

V-Bar Pullups 3 sec squeeze, 2 sec stretch
BW 3 sets of 5

Stretching

*****************************

Went well tonight. Strength going up consistantly and by good poundage each week

Wed 10th Sept

Chest & Biceps

Hammer St Press weight per side
40k x8
50k x8
40k x6 4 sec negs, static & squeeze set

Flat Bench Press 3-1-x-0
90k x4
80k x6
80k x5

Cable Crunch
3 sets of 8-10 with squeeze

BB Curls leaning against machine for strictness
50k x8
55k x8
40k x12 super slow and static squeezing

Machine Preacher close grip
3 sets of 8 reps @ 27.5kg

*************************

Good workout again. Feeling positive about the style of training. Moderate volume, lots of squeezing, slow negatives, static holds and creating as good a mind muscle connection as i have ever done. Some intensity stuff thrown in when i feel its right to do so.

Holidays over and been back to training. Going well.

Its time to wrap up part 1 Memiors of muscle as i have gained back most of what i lost. Time to start Part 2 'The Anabolic Anecdotes'

Does that mean you're starting yet another journal?

Would I pass on an oppertunity to start a new Journal? Seriously Rilla. DOnt ask stupid questions :d

whore

Yup. He is. I come back and I wasn't at all surprised to see a new one!

Good to see how great you are doing though Rab!