Not really a Journal just a record to help with progress . Will update as and when .

Just checked and this time last year I was 15 ' 10 " and Im now 16 ' 10 with the same ( ok slightly bigger ) waist . Will be dieting soon

Chest currently 49 inches , waist 36 .

Using a dorian HIT program with slow negative and explosive positive ( recent change from slow positive )

Current weighs used

Incline press - 102 x 8 reps
DB fly - 33 x7
Cable curls 30 x 12
Front cable raise 50 x 11
squat 100 x 10 ( slow positive atg - need to do explosive positives with more weight )
Shoulder press 28 x 8 ( need to increase this weight )
Lat raise 26 x11
DB rows 53 x 8 ( felt light last time and looking to increase - depending on back injury )


Currently stopped doing deads and rows due to injury ( poor form )

Priority - chest dev't !!!!

What's with the back injury GP, is it serious?

Richard wrote:What's with the back injury GP, is it serious?

It felt it at the time but its much better now thanks .

Think it was from over extending the back on sldl and/or allowing it to curve on DB rows .

Still have elbow problems

Sounds good mate. 14lbs in a year is spot on, Add another stone and you'll be one big scary copper!

Looking strong overall GP.

With shoulders try alternating between standing and seated DB Press if you hit a plateaux. Standing is a lot harder due to stability but 2.5kg gain here is worth close to 5kg seated and you can cheat a tiny bit to force reps out a la push press style.

got pics?
49" chest and a 36" waist, must have a great v-taper

Alex wrote:Looking strong overall GP.

With shoulders try alternating between standing and seated DB Press if you hit a plateaux. Standing is a lot harder due to stability but 2.5kg gain here is worth close to 5kg seated and you can cheat a tiny bit to force reps out a la push press style.

Cheers mate . The problem for me always appears to be getting them into position .

Morba wrote:got pics?
49" chest and a 36" waist, must have a great v-taper

My wife has promised to take some so Ill post them when she does .

simon m wrote:Sounds good mate. 14lbs in a year is spot on, Add another stone and you'll be one big scary copper!

Another stone would be great .

This year has made a huge difference and I actually now look like someone who lifts weights !!

I think this is actually down to a slowing metabolism than any training practice although HIT has assisted

Gym-pig wrote:

Alex wrote:Looking strong overall GP.

With shoulders try alternating between standing and seated DB Press if you hit a plateaux. Standing is a lot harder due to stability but 2.5kg gain here is worth close to 5kg seated and you can cheat a tiny bit to force reps out a la push press style.

Cheers mate . The problem for me always appears to be getting them into position .

I'm lucky in that isn't such an issue for me. I use a big swing of the arms to get them there.

with your incline pressing now over 100k, your chest will come on you would think.

im catching you on the side laterals old man. Soon you will have to change your saignature

Rab wrote:with your incline pressing now over 100k, your chest will come on you would think.

im catching you on the side laterals old man. Soon you will have to change your saignature

Chest is showing improvements mate and Im quite happy . Id be chuffed if you caught up on the raises ! Just want to stay with you on the presses !!

Alex - Its my elbows again !! Am considering using a BB in the rack but have always preferred DB as you can bring them down lower and get a better ROM

You could use a Smith for Standing as a variation but you're using your home gym mainly?

I know what you mean with prefering DB's as I find I gain better with them. BB in a rack is hard on your own as well once weight goes up.

Alex wrote:You could use a Smith for Standing as a variation but you're using your home gym mainly?

I know what you mean with prefering DB's as I find I gain better with them. BB in a rack is hard on your own as well once weight goes up.

Yes still in home gym .
Ill chop and change as you suggest mate

Your certainly strong constistancy and staying injury free is the key

New Personal best on DB row 55 x 8 for 3 sets . Happy with this and will be increasing the weight next time .

Tryed lactic training on my bicep workout and my arms are fried . Interested in seeing what they feel like tomorrow .
Still staying with bi training based around cables due to tenderness in the elbow joint

Good workout and surprised how much I enjoyed the change

That's some mega rows there GP!

Wednesday 5/3/8


PERSONAL BEST ON INCLINE PRESS - *** PRESSED BODY WEIGHT **** (ok it was firstthing in the morning after big poo and no brekkie bodyweight but bodyweight nevertheless )


106 x6 for two sets with a static on the last set


BOOM !!!

Gym-pig wrote:Wednesday 5/3/8


PERSONAL BEST ON INCLINE PRESS - *** PRESSED BODY WEIGHT **** (ok it was firstthing in the morning after big poo and no brekkie bodyweight but bodyweight nevertheless )


106 x6 for two sets with a static on the last set


BOOM !!!

Incredible for a man of your petorial development!!!

lol

well done mate! brilliant weight!

Excellent both on the DB Rows and Inclines and for reps!

GP

Great progress mate.

Are you getting bigger or are you concentrating on strength?

simon m wrote:GP

Great progress mate.

Are you getting bigger or are you concentrating on strength?

Def getting bigger and have been trying to do 8 -12 reps on most sets

The inclines were just something Ive always wanted to do .

Rab wrote:

Gym-pig wrote:Wednesday 5/3/8


PERSONAL BEST ON INCLINE PRESS - *** PRESSED BODY WEIGHT **** (ok it was firstthing in the morning after big poo and no brekkie bodyweight but bodyweight nevertheless )


106 x6 for two sets with a static on the last set


BOOM !!!

Incredible for a man of your petorial development!!!

lol

well done mate! brilliant weight!

I know just think of the possibilities if I actually had a chest

Alex wrote:Excellent both on the DB Rows and Inclines and for reps!

Cheers Alex - I may start on thos doughnut dips of yours now

PERSONAL BEST ON INCLINES !!

108 x7

Interestingly ( for me ) it was only 5 days since my last chest workout and whilst I increased the weight I could only do it for 1 set as I only got 5 on the next set . Maytry more rest

DB Rows went down to 50 kg to try Health4ni idea ( scott row ) - got to be honest couldnt do it so just rowed like a nutter as usual for 3 sets