That's some very nice consistency. I'm guessing your secret is not to plan sessions. :p

Swine is so overhyped.

Congrats on the moving in with your lady!

Rilla wrote:That's some very nice consistency. I'm guessing your secret is not to plan sessions. :p

If I ever do miss one for any reason, I do it on a planned rest day. I may have missed some intended cardio sessions, but they don't really count

GymBunny wrote:Swine is so overhyped.

Congrats on the moving in with your lady!

Probably right, although it's now at the point where plenty of people know someone that's had it (myself included).

And thanks, I think

20th July - Shoulders & Arms

A1: DB shoulder press: 34kg x 8 / 34kg x 7 / 34kg x 6 / 34kg x 6
A2: Seated lateral raise: 14kg x 12 / 14kg x 12 / 14kg x 12 / 14kg x 12
A3: Prone rear raise: 6kg x 25 / 6kg x 25 / 6kg x 25 / 6kg x 25
Rest 2m and repeat

B1: Close grip bench press: 100kg x 6 / 90kg x 7 / 90kg x 6 / 90kg x 5
B2: EZ pushdown: 32.5kg x 12 / 32.5kg x 12 / 35kg x 12 / 35kg x 110
B3: Close hands press-up: BW x 25 / BW x 20 / BW x 18 / BW x 15
Rest 2m and repeat

C1: Incline DB curl: 24kg x 6 / 24kg x 6 / 24kg x 5 / 24kg x 5
C2: Standing EZ curl: +27.5kg x 12 / +27.5kg x 10 + 2/ +27.5kg x 8 +4 / +27.5kg x 7 + 5
C3: Alternating DB hammer curl: 8kg x 25 / 8kg x 25 / 8kg x 25 / 8kg x 25
Rest 2m and repeat

Notes:

Great session this evening. Started using ALCAR again last week and I absolutely stink during my sessions. Quite embarrassing really

Lots of weird things going on in the gym tonight include a big gay white man giving cow"girl" to a big gay black man on a bench under a smith machine. I love my gym.

man these sessions look knackering!!!!!!!! Machine lol

22nd July - Chest & Back

A1: 30 incline DB press: 44kg x 6 / 44kg x 6 / 44kg x 6 / 40kg x 6
A2: 15 incline smith press: +65kg x 12 / +60kg x 12 / +60kg x 10 + 2 / +55kg x 12
A3: Flat DB press: 14kg x 25 / 14kg x 25 / 14kg x 25 / 12kg x 25
Rest 2m and repeat

B1: Wide grip chin: +15kg x 6 / +10kg x 6 / +10kg x 5 / +5kg x 6
B2: Bent over row: 80kg x 12 / 80kg x 11 / 80kg x 9 + 3 / 80kg x 6 + 4
B3: Chest-supported T-bar: +15kg x 25 / +15kg x 25 / +15kg x 20 + 5 /+15kg x 15 + 10
Rest 2m and repeat

Notes:

More brutality today. Strength is surprisingly increasing, and I'm fading much less now. Pleased with how its going.

I've decided I need to improve my grip strength (and forearms), so will be relying on straps much less from now on. Used to use them on BORs but will lift raw now. May mean the weight I'm pulling falls slightly but not on GBC as I'm nowhere near my 10-12 rep max anyway.

Not looked in on here in a while but good journal Ollie - looks to be an exhausting routine

It is - legs especially!

23rd July - Legs

A1: Leg curl: 80kg x 6 / 75kg x 6 / 75kg x 6 / 75kg x 5
A2: Romanian deadlift: 105kg x 12 / 105kg x 12 / 105kg x 11 / 105kg x 10
A3: Glute-ham raise: BW x 20 / BW x 15 + 10 / BW x 12 + 8 / BW x 10 + 5
Rest 2m and repeat

B1: ATG front squat: 110kg x 6 / 110kg x 6 / 110kg x 5
B2: ATG back squat: 80kg x 12 / 80kg x 12 / 80kg x 12
B3: Leg extension: 20kg x 25 / 20kg x 25 / 20kg x 25
Rest 2m and repeat

C: Seated calf raise: +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12

Notes:

Legs didn't feel too good this morning after rugby training last night. Lots of intervals and sprints - it was quite intense and went on for 90 minutes without much rest.

Strength was actually pretty good considering - I trained hams first as the racks were in use and didn't feel as though I had four tri-sets in me for quads unfortunately.

26th July - Shoulders & Arms

A1: DB shoulder press: 34kg x 8 / 34kg x 6 / 34kg x 6 / 34kg x 6
A2: Seated lateral raise: 14kg x 12 / 14kg x 12 / 14kg x 12 / 14kg x 12
A3: Prone rear raise: 6kg x 25 / 6kg x 25 / 6kg x 25 / 6kg x 25
Rest 2m and repeat

B1: Close grip bench press: 100kg x 6 / 95kg x 6 / 90kg x 6 / 80kg x 6
B2: EZ pushdown: 35kg x 12 / 32.5kg x 12 / 32.5kg x 12 / 32.5kg x 12
B3: Close hands press-up: BW x 23 / BW x 20 / BW x 20 / BW x 15
Rest 2m and repeat

C1: Incline DB curl: 24kg x 6 / 24kg x 6 / 24kg x 6 / 22kg x 6
C2: Standing EZ curl: +27.5kg x 12 / +27.5kg x 9 + 3 / +27.5kg x 8 + 4 / +27.5kg x 10
C3: Alternating DB hammer curl: 8kg x 25 / 8kg x 25 / 8kg x 25 / 8kg x 25
Rest 2m and repeat

Notes:

Sunday's session. Stupidly I got very very drunk on Saturday night but didn't seem to suffer from too much of a hangover. I've no recollection of this, but having locked myself out of my house had to kick my own front door in to get to bed!

Haven't done that for a while and won't be in a rush to do it again!

thats some strong stuff Ollie. Dead impressive

Thanks KP.

Pleased with the way strength has come on over the last few months, and that I'm retaining it now whilst losing weight. Particularly pleased with shoulder strength - one day I'd like to be pressing 40s so on the right track

ollie wrote:Sunday's session. Stupidly I got very very drunk on Saturday night but didn't seem to suffer from too much of a hangover. I've no recollection of this, but having locked myself out of my house had to kick my own front door in to get to bed!

Haven't done that for a while and won't be in a rush to do it again!

Hah, that rocks.

Yeah, if my housemates didn't think I was nuts before they definitely do now

Just have to convince my landlord that the house was broken into but nothing was taken

Because you scared off the burglar and he actually owes you a reward.

I like your style

Id agree Ollie - tbh anything over 32's is pretty good mate as not many people can get the bells up and rep. Its a tough movement

We used to have the bench mark of anything over 30's for Shoulders and 40's for Flat Press was good going.

Guess it's all relative to where you are at any given time.

28th July - Chest & Back

A1: 30 incline DB press: 44kg x 6 / 44kg x 6 / 44kg x 5 / 40kg x 6
A2: 15 incline smith press: +65kg x 12 / +60kg x 12 / +60kg x 11 / +60kg x 10
A3: Flat DB press: 14kg x 25 / 14kg x 25 / 14kg x 25 / 12kg x 25
Rest 2m and repeat

B1: Wide grip chin: +15kg x 6 / +10kg x 6 / +10kg x 5 / +5kg x 6
B2: Bent over row: 80kg x 12 / 80kg x 12 / 80kg x 10 / 80kg x 8 +4
B3: Chest-supported T-bar: +15kg x 25 / +15kg x 25 / +15kg x 25 /+15kg x 20
Rest 2m and repeat

Notes:

This was hard work today. Had virtually no carbs yesterday and did a pretty intense cardio session last night - think both factors affected how I felt this morning. Actually had a pretty strong session though - back was good, although I was slightly annoyed by the chump that was using +10kg on the T-bar machine for his working sets. Just meant I had to wait for it a couple of times - no biggy.

29th - Legs

A1: ATG front squat: 110kg x 6 / 110kg x 6 / 110kg x 5 / 100kg x 5
A2: ATG back squat: 80kg x 12 / 80kg x 12 / 80kg x 12 / 80kg x 10
A3: Leg extension: 20kg x 20 / 20kg x 20 / 20kg x 20 / 20kg x 20
Rest 2m and repeat

B1: Leg curl: 80kg x 6 / 75kg x 6 / 75kg x 6 / 75kg x 4 - 40kg x 6
B2: Romanian deadlift: 105kg x 12 / 105kg x 12 / 105kg x 11 / 105kg x 10
B3: Glute-ham raise: BW x 15 / BW x 15 / BW x 13 / BW x 12
Rest 2m and repeat

C: Seated calf raise: +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12 / +62.5kg x 12

Notes:

Tough session again today, although my CV system is coping a lot better with this training than it was when I first started. No longer feel like I'm going to throw up, for example

Still getting leaner although I'm feeling and looking a bit smaller too. Going to carry this on until mid-August, then look to put on some more mass.

Fuck me that session looks killer!

ollie you are disgusting, how you manage to get so much kit to yourself at the gym aswell?!! You must be bossing that place lol

ash fletcher wrote:ollie you are disgusting, how you manage to get so much kit to yourself at the gym aswell?!! You must be bossing that place lol

Kind of, yeah - it helps training in the morning as it's usually pretty quiet

Legs: Just use one squat rack - fronts, pull weights off each end, ATGs, then leave my notebook there to reserve it and over to one of 2 leg extensions. There are 2 racks so it works out fine. Hammies could be trickier but I've not had a problem so far

Chest is also fine - I just put the bench in front of the smith and take all the DBs I need (2 sets). Likewise with shoulders.

Back - a bit more tricky, but I just put the bar for BORs behind a rack we have that's fine for chinning, then hop over to the T-bar. Occasionally I've had to wait for someone to finish a set but just work in with them.

The only problem is triceps but there are so many cables that I can always find one free.

Seriously impressive journal mate. I really don't know how you have the energy to fit it all in as im getting thoroughly bummed for time these days and getting nothing done in the end. How many hrs sleep do you get a night?

Shicky wrote:Seriously impressive journal mate. I really don't know how you have the energy to fit it all in as im getting thoroughly bummed for time these days and getting nothing done in the end. How many hrs sleep do you get a night?

Actually, I think combining his gymming and bumming into one session must be a real timesaver for Ollie.