Something completely different.

DB Shrug and Extension Rotations are good for Shoulders or maybe something for Core like DB Pullins.

Id keep the side laterals, but do them heavy as thats too light for you imo unless you are doing them seates, back supported and super strict no body movement - based on your good pressing strength.

Im a big believer in heavy alternate side laterals....having both dbs in your hands alt style as i find this lets you use more weight with the short rest between reps as you alt and also the weight in the resting hand keeps you balanced

I think you would be going up to about 18kg on this if you were interested

I like this idea Rab... But when doing laterals, I feel like a girl and find it extremely hard to go heavy. I really don't know what it is, but I'll try and go heavier next time and also try alternating as this may help.

roadz wrote:I like this idea Rab... But when doing laterals, I feel like a girl and find it extremely hard to go heavy. I really don't know what it is, but I'll try and go heavier next time and also try alternating as this may help.

What Rab forgot to say was that he gets RS007 to help him cheat by spotting him from behind with his semi lodged between his arse cheeks.

cleaver wrote:

roadz wrote:I like this idea Rab... But when doing laterals, I feel like a girl and find it extremely hard to go heavy. I really don't know what it is, but I'll try and go heavier next time and also try alternating as this may help.

What Rab forgot to say was that he gets RS007 to help him cheat by spotting him from behind with his semi lodged between his arse cheeks.

I'm afraid I don't have such luxuries...

25/05/10 AM
'My route' 29 mins 20 secs

25/05/10 PM
20 mins skipping

First day doing two cardio sessions so only done 20 mins on second one...

Roadz, you will find it easier to go heavier if youdo the laqterals alternate as the dormant dumbell rests on your quad and acts as extra weight to keep you stable.

I think heavy side laterals that involve a little body english are effective as long as you stil feel the muscle getting knocked the shit out of

26/05/10 AM
'My Route' 29 mins 42 secs

26/05/10 PM
Deads, 120s rest
100kg x 8
100kg x 7
100kg x 7

30 Degree Incline DB Press, 90s rest
38kg x 7
38kg x 7
38kg x 5

Reverse Grip Pulldown, 90s rest
60 x 10
60 x 10
60 x 8

Dips, 60s rest
BW x 18
BW x 18
BW x 18

BB Curls, 60s rest
35kg x 8
35kg x 6
35kg x 6

Calf Press, 60s rest
130 x 15
130 x 15
130 x 15

Again, shitty deads, but I'm working at them. I decided to go heavier on incline DB press, rather than go for more reps with the 36's. Next session doing these I'm hoping for 8 reps across all 3 sets.

27/05/10 AM
'My Route' 29 mins 24 secs

27/05/10 PM
35 mins on x-trainer

I know your cutting just now, but whats the medium to long term goal here Roadz?

When you say medium to long term goal, what exactly do you mean? It sounds a bit generic to say more muscle, less fat lol

roadz wrote:When you say medium to long term goal, what exactly do you mean? It sounds a bit generic to say more muscle, less fat lol

That's what we all want!

simon m wrote:

roadz wrote:When you say medium to long term goal, what exactly do you mean? It sounds a bit generic to say more muscle, less fat lol

That's what we all want!

lol yeah, I know. That's why I'm asking what he means when he says medium to long term goal.

28/05/10 PM

Squats
105kg x 10
105kg x 10
105kg x 9

Bench
80kg x 10
80kg x 8
70kg x 10

DB Row
30kg x 10
30kg x 10
30kg x 10

DB Shoulder press
30kg x 10
30kg x 9
30kg x 6

Feeling quite battered now so gonna take two days off weights. Bench felt really heavy so I lowered the weight. Pretty happy with squats. The last rep of last set was really tough, not sure if I had one more in the tank but I don't like to go to failure on squats.

30/05/10 AM
35 mins on x trainer

Weekend diet wasn't great... Had a korma, pilau rice and naan on friday, pizza and waffles Saturday, I do feel better for it though. Back to being strict today.

31/05/10 PM

Deads, 120s rest
100kg x 8
100kg x 7
100kg x 8

Pullups, 90s rest
BW x 10
BW x 10
BW x 10

30 Degree Incline DB Press, 90s rest
38kg x 8
38kg x 8
38kg x 5

BB Curls, 60s rest
35kg x 8
35kg x 8
35kg x 7

V-bar Pushdowns, 60s rest
28.75 x 12
28.75 x 12
28.75 x 12

01/06/10 AM
'My Route' - 29 mins 49 secs

02/06/10 AM
'My Route' - 28 mins 51 secs

Really been slacking on cardio over the weekend, but I've got it back on track now. Around two weeks left until I go on holiday, so two more weeks of cutting. I'll take a break whilst on holiday and when I get back start a bulk. Currently leaner than I've ever been so I'm happy with that, although I've never been ultra lean...

Good stuff mate

dont worry abotu the cheat food at the weekend...as you say you felt better and it will do you good

I think your db row is a bit light at 30k. id expect 40k from you based on the other stuff.

Yeah I know mate... I've always been pretty weak at rowing movements. I'm not gonna worry about it too much over the next few weeks, as I'm not expecting huge strength gains whilst cutting, but it is def' something that I'm gonna address when I start my bulk and really try to add some strength.

02/06/10 AM
'My Route' 28 mins 51 secs

02/06/10 PM

Squats, 120s rest
105kg x 10
105kg x 10
105kg x 10

Bench, 90s rest
80kg x 10
80kg x 5
80kg x 5

Single arm Iso row, 90s rest
50kg x 12
50kg x 12
50kg x 10

Military press, 90s rest
40kg x 12
40kg x 12
40kg x 8

Alternating side laterals, 60s rest
14kg x 8
14kg x 7
14kg x 5

Really happy with squats and hopefully I can start upping my numbers once I stop this cut. Bench felt a little weird so I didn't push for more reps just went for really slow negs and good form. Liked the side laterals, even though form looked like shit, I could really feel it in the muscle.

03/06/10 AM
'My Route' 29 mins 34 secs

04/06/10 AM
'My Route' 29 mins 19 secs

04/06/10 PM

30 Degree Incline DB Press, 90s rest
38kg x 10
38kg x 10
38kg x 9

Wide Pulldowns, 90s rest
60 x 10
60 x 7
60 x 6

Deads, 60s rest
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Dips, 45s rest
BW x 10
BW x 12
BW x 14
BW x 16
BW x 18
BW x 20

BB Curls, 60s rest
35kg x 10
35kg x 7
35kg x 6

Calf Press, 60s rest
140 x 150
140 x 150
140 x 150

All bars were being used so I had to move deads... Was feeling quite battered already by that point so decided to go with low reps and shorter rest.

05/06/10 AM
'My Route' 28 mins 22 secs

Good few sessions there mate, doing well

07/06/10 PM

Squats, 120s rest
110kg x 8
110kg x 8
110kg x 8

Bench
80kg x 10
80kg x 8
80kg x 8

DB Row
32kg x 8
32kg x 8
32kg x 8

DB Shoulder Press
30kg x 10
30kg x 10
30kg x 10

Alternating side raises
14kg x 7
14kg x 7
14kg x 7

Rest times went out the window after squats as I had to share equipment on every other exercise. Happy with squats def' more in the tank but I don't trust most of the people in my gym to spot me lol

09/06/10 AM
'My Route' - 27 mins 48 secs


09/06/10 PM

Deads, 120s rest
100kg x 8
100kg x 8
100kg x 8

30 Degree Incline DB Press
40kg x 8
40kg x 8
40kg x 7

Pullups, 90s rest
BW x 10
BW x 10
BW x 10
BW x 9

Dips, 90s rest
BW x 10
BW + 15kg x 10
BW + 20kg x 10
BW x 10

Cable Preacher Curls
Around 4 sets with really slow negs and a few assisted reps

Happy to share bench for the DB presses so rest times were gone, but really happy with the weight. Nearly back up to the strongest I've been on that exercise, but strangely bench is no where near where it has previously been.

10/06/10 AM
'My Route' - 29 mins 31 secs

For Squats try rest/pause technique to try and fire out another rep or 2 if you're not confident about anyone spotting you at your gym.

Benching is really about technique and confidence. Personally, unless I have a good spotter like Alex, I don't bench heavy

Yeah, when I was stronger on bench I was always training with my training and now I've been training alone, so having a spotter has been hit 'n' miss, and a decent one even worse.

I'm off on holiday on Tuesday, so a nice break and then I'll come back and hopefully pile on some serious mass, as If I'm honest, I'm really not happy with my size. Also, I'm going to USA so I'm hoping I can pick up a dipping belt somewhere, what you think?

11/06/10 AM
'My Route' - 28 mins 28 secs

11/06/10 PM

Leg Press
250kg x 10, rest pause +5
250kg x 10, rest pause +5
200kg x 13

Bench
60kg x 12
60kg x 12
60kg x 12

Single Arm Iso Row
40kg x 12
40kg x 12
40kg x 12

DB Shoulder Press
22kg x 12
22kg x 12
22kg x 12

Side laterals
9kg x 10
9kg x 10
9kg x 10

Thought I'd go for a bit of a different session yesterday. Everything was super slow negs and short rest (around 60 secs).

I've taken some pics today and will post them up in a sec... Not really happy with where I'm at but there you go.