Right, I'm going to make sure I keep this journal updated from now on!

Training's been going really well despite a lot of stress over the last few months and I made some really good gains in strength and size before I had a couple of weeks off from the end of June. Not sure where my weight is right now but I'll start keeping track of it again from next week.

My plan now is to spend July and August shedding some fat, with a view to priming for a cycle of Anavar, but I haven't decided whether it's for me yet and won't do so until the beginning of August.

I'm going to run with a GBC approach for the next 7 weeks or so. As far as diet's concerned, I've sacked calorie counting (although will obviously be eating less), but will be very strict in terms of what I feed myself and when. I've completely cut out dairy and gluten for the timebeing.

Looking forward to this as I'm much more settled now - work and relationships all going well now, so I should be able to focus more efforts on my training

1. You need to post a picture of your current lady.
2. Journals need a fancy name for them to catch on.

Rilla wrote:1. You need to post a picture of your current lady.
2. Journals need a fancy name for them to catch on.

1. Already did - still seeing the same girl

2. Done

Good show.

Lol - ^^

Good stuff Ollie - so work and all safe and you are all kool?

kp1512 wrote:Lol - ^^

Good stuff Ollie - so work and all safe and you are all kool?

Yeah all good now thanks dude.

It was a really rocky patch but I've come through the other side now and I think in the end it's worked out quite well as I've shown real strength of character rather than just throwing in the towel and moving on.

Going to be moving in with the other half at the end of August as well. Will be awesome to have my own place again! Glad I've found my feet

blimey - so its all looking good! Ull be married next!!!

Congrats with the relationship/work etc dude.

Will keep check on this one - if you actually bother to update it that is

Will do, I promise! Now that everything's sorted hopefully I can dedicate more time to training and reading around it

kp1512 wrote:blimey - so its all looking good! Ull be married next!!!

Hopefully not

Good to see things are going so well for you mate, good luck with the GBC. Im not looking forward to seeing the ridiculous weights you're throwing about on it though

Shicky wrote:Good to see things are going so well for you mate, good luck with the GBC. Im not looking forward to seeing the ridiculous weights you're throwing about on it though

Thanks mate

10th July - Shoulders & Arms

A1: DB shoulder press: 34kg x 6 / 34kg x 6 / 34kg x 6 / 34kg x 6
A2: Seated lateral raise: 14kg x 12 / 14kg x 12 / 14kg x 12 / 14kg x 11
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: 90kg x 6 / 90kg x 6 / 90kg x 6 / 90kg x 5
B2: EZ pushdown: 30kg x 12 / 32.5kg x 12 / 32.5kg x 12 / 35kg x 12
B3: Close hands press-up: BW x 23 / BW x 21 / BW x 18 / BW x 15
Rest 2m and repeat

C1: Incline DB curl: 22kg x 6 / 24kg x 6 / 24kg x 6 / 22kg x 6
C2: Standing EZ curl: +25kg x 12 / +25kg x 10 + 2 / +22.5kg x 9 + 3 / +20kg x 10 + 2
C3: Alternating DB hammer curl: 8kg x 25 / 8kg x 25 / 8kg x 25 / 8kg x 25
Rest 2m and repeat

Notes:

Slightly humbled by this! Shoulders held up pretty well to start with but arms (especially triceps) pumped up really quickly. Press-ups were slightly embarassing - by the end it felt as though my bodyweight had doubled!

GBC looks like being quite fun and I can see it being very effective at stripping off fat alongside diet and cardio. Feeling good

Doesn't look bad going to me. No deliberate rest between the 3 alternating sets I assume?

Only to set up and get between the kit. 10-15s max

12th July - Chest & Back

A1: 30 incline DB press: 44kg x 6 / 44kg x 6 / 44kg x 6 / 44kg x 5
A2: 15 incline smith press: +60kg x 12 / +60kg x 11 / +60kg x 10 / +60kg x 8 + 4
A3: Flat DB press: 14kg x 25 / 14kg x 25 / 12kg x 25 / 12kg x 25
Rest 2m and repeat

B1: Wide grip chin: +10kg x 6 / +10kg x 6 / +10kg x 6 / +10kg x 5
B2: Bent over row: 90kg x 10 / 80kg x 11 / 80kg x 6 + 6 / 60kg x 6 + 6
B3: Chest-supported T-bar: +15kg x 25 / +15kg x 25 / +15kg x 25 /+15kg x 15 + 10
Rest 2m and repeat

Notes:

This was definitely one of the hardest sessions I can remember. GBC forces you to push yourself harder than you would normally and I was pretty close to being sick after the 3rd sets on back. Supersetting chins and BORs was surprisingly brutal.

I mistakenly only took a minute's rest after my first sets on chest. I soon realised as I could only squeeze out 3 reps on the inclines and could still feel my heart going. Took another 90s and got back into it. Pleased with my chest strength but back strength seemed to fade pretty quickly - may have to go a bit lighter next time.

Legs tomorrow. I have some fun stuff planned for them

Looks brutal man,and i thought my session was nauseating!

i like that triset layout cant go wrong with that some solid lifts there btw

Looking strong Ollie.... Mr.Consistancy!

Looks excellently structured ollie, tough session too. Well done on not puking

Bison wrote:Looking strong Ollie.... Mr.Consistancy!

LOL yea, the two of you should make a club... Maybe Wardie and KP wants to join too...

Thanks folks It's bloody hard work but good fun, should do the CV system some good as well.

13th July - Legs

A1: ATG front squat: 80kg x 6 / 90kg x 6 / 100kg x 6 / 100kg x 6
A2: ATG back squat: 80kg x 12 / 90kg x 10 + 2 / 90kg x 8 + 4 / 80kg x 12
A3: Leg extension: 20kg x 25 / 20kg x 25 / 20kg x 25 / 20kg x 25
Rest 2m and repeat

B1: Leg curl: 70kg x 6 / 75kg x 6 / 75kg x 6 / 75kg x 5
B2: Romanian deadlift: 100kg x 12 / 100kg x 12 / 100kg x 12 / 100kg x 8 + 4
B3: Glute-ham raise: BW x 20 / BW x 20 / BW x 20 / BW x 20
Rest 2m and repeat

C: Seated calf raise: +60kg x 12 / +60kg x 12 / +60kg x 12 / +60kg x 12

Notes:

Quite a hard session today

Probably went a bit mental and I was literally dripping sweat all over the place, but it was pretty sweet. Think I just about got the working weights right by the end, although I was having to take short breathers between reps. Seems as though my CV system is the bottleneck at the moment so I'm hoping this will improve with GBC and the cardio I'm doing.

That looks truely horrible!

Lucky bastard

Ouch yea. Insane little superset there...

those trisets have a major spew factor!!!!!!