hey guys,

Steve has moaned at to do a journal, so i have no surcome to doing it. Hopefully this will keep me on track and get me to my goals.

I little info about me, Im 22, 6ft 2, been weight training for 2 years on and off, but only just back into it 2 months ago ( had a lil lady trouble) but im back in the gym and alot happier!

Current Stats

Bench 115kg
Squat 140kg
Deadlift 185kg
Current weight 87kg

These are not my current one rep max i dont know them anymore but i havnt gone any higher than these but will soon be updated!

Welcome mate and some good lifts there!

cheers m8! well here's my chest work out for 2day

Monday - Chest day

Warm up - flat bench dumbell - 10kgx10, 15kgx10, 20kgx10

Flat dumbbell bench - 35kgx8, 42kgx6, 46kgx6 PB, 50kgx5 new PB again

Incline Barbell - 60kgx10, 80kgx6, 90kgx6, 100kgx4 spotted

Flat dumbbell fly - 15kgx10, 20kgx10, 25kgx8, 30kgx8

Inclince dumbbell fly - 15kgx10, 20kgx10, 25kgx8, 27.5kgx6

Fly machine - unknown weight but ranges from 1-20, 15x10, 17x10, 20x8

Chest press machine - unknown weight again, ranges 1-20, 17x8, 15x8, 15x8

Comments

A great day for me as i set a new PB twice on flat dumbbell press as i lifted 42.5kg which was a new PB then! Overall very happy, just hope to get the reps up in the coming weeks

That is a very good session mate.

What I tend to do though is alternate a pressing movement with a fly which reduces pressure on the joint and increases muscle activation as you're pre-exhausting the pecs.

Great weights!

Wow, good workout :]

your incline at 100x4 and BD press at 50x5 is very good compared to your flat bench 1RM. Have you done a 1RM recently?

Thanks, i did the 115kg about a month or so ago, but my strength as shot up alot in the last couple of weeks. I will do a new 1 rep max soon on chest and squats and leave deadlifts for a little while (still need to do more training).

simon m wrote:That is a very good session mate.

What I tend to do though is alternate a pressing movement with a fly which reduces pressure on the joint and increases muscle activation as you're pre-exhausting the pecs.

Great weights!

I will have to try that as my shoulders do feel it after a while

that would make sense mate, i bet your bench 1RM has gone up nicely :]

blimey thats alot of sets! but hey if it works good on ya!

Well i would love to hit 140kg by xmas! 3 plates aside looks so nice, but will be very happy to get 130kg by then. But my GOD, my chest has some nice DOMS 2day! Not looking forward for the tomorrow doms though! i know its alot of sets, but i would like to have strength/endurance at the same time, although i norm do 3 sets on each exercise, i had my friend who's a monster and we did his training method for that day.

Will be posting my back workout 2day aboout 8ish, so hopefully some new PB

ramzijw wrote:Well i would love to hit 140kg by xmas! 3 plates aside looks so nice, but will be very happy to get 130kg by then. But my GOD, my chest has some nice DOMS 2day! Not looking forward for the tomorrow doms though! i know its alot of sets, but i would like to have strength/endurance at the same time, although i norm do 3 sets on each exercise, i had my friend who's a monster and we did his training method for that day.

Will be posting my back workout 2day aboout 8ish, so hopefully some new PB

Look forward to seeing it mate - from what youve said so far - whatever you do is working

kp1512 wrote:blimey thats alot of sets! but hey if it works good on ya!

Don't listen to KP, he does two sets and goes home - lazy sod!

volume ftw tbh

hey guys, here my back workout

Tuesday - Back day

Warm up - dumbbell rows (each arm) - 10kgx10, 20kgx10

40kgx8, 50kgx8, 60kgx8, 70kgx4*

Lat pull down - 75kgx10, 90kgx8,100kgx8, 110kgx8, 116kgx8**

Close grip cable rows - 70kgx10, 90kgx8, 100kgx8, 100kg+ unknown weight but alot heavier but was full stack

Upright seated rows machine (weight is on each arm) - 40kgx8, 50kgx8, 55kgx8, 60kgx6

Close grip pull down(ranhes from 1-20) - 17x8, 19x7, 17x8

Warm down assisted chin ups

* could of done more on my right arm but my left should went a little bit so didnt want to risk it
**would do more on this as it felt easy but the machine only goes to 100kg and didnt want to load the machine more than its ment to have (added dumbbells for the extra weight)

Comments

A good day, but wasn't happy that my left shoulder twinged but didnt want to risk hurting it although my right arm could of done more

Good back strength mate,great DB rows!

That's a huge amount of work. Seems you start low on everything and build up quite slow to the working sets. You always train like this or is this just a "phase"?

upright wrote:That's a huge amount of work. Seems you start low on everything and build up quite slow to the working sets. You always train like this or is this just a "phase"?

I do my workout like this as i like to warm up my muscle and get the movement right as im hitting my back in a different way each time. Plus i think working your weight up lowers the risk of injury - but thats my personal opion

Morba wrote:your incline at 100x4 and BD press at 50x5 is very good compared to your flat bench 1RM. Have you done a 1RM recently?

He was crying on those inclines!

ramzijw wrote:I do my workout like this as i like to warm up my muscle and get the movement right as im hitting my back in a different way each time. Plus i think working your weight up lowers the risk of injury - but thats my personal opion

How long does a session like that take you with no distractions? what sort of rest do you take between your heavy sets - sorry to probe, looks a bit like how Jake the Muss used to train and I like the look of it myself.

upright wrote:

ramzijw wrote:I do my workout like this as i like to warm up my muscle and get the movement right as im hitting my back in a different way each time. Plus i think working your weight up lowers the risk of injury - but thats my personal opion

How long does a session like that take you with no distractions? what sort of rest do you take between your heavy sets - sorry to probe, looks a bit like how Jake the Muss used to train and I like the look of it myself.

What you mean used to? Still do!

Jake The Muss wrote:

upright wrote:

ramzijw wrote:I do my workout like this as i like to warm up my muscle and get the movement right as im hitting my back in a different way each time. Plus i think working your weight up lowers the risk of injury - but thats my personal opion

How long does a session like that take you with no distractions? what sort of rest do you take between your heavy sets - sorry to probe, looks a bit like how Jake the Muss used to train and I like the look of it myself.

What you mean used to? Still do!

Sorry mate - been a while since I checkd out ya journal but you had a break for a few weeks did you not...

upright wrote:
Sorry mate - been a while since I checkd out ya journal but you had a break for a few weeks did you not...

Yeah had a few weeks off,then started up again but been a bit hit and miss lately due to being sick,injured and various other things. Back nice and fresh tomorra though!

upright wrote:

ramzijw wrote:I do my workout like this as i like to warm up my muscle and get the movement right as im hitting my back in a different way each time. Plus i think working your weight up lowers the risk of injury - but thats my personal opion

How long does a session like that take you with no distractions? what sort of rest do you take between your heavy sets - sorry to probe, looks a bit like how Jake the Muss used to train and I like the look of it myself.

I did todays session in 1hr 20mins with lots of distraction, im always chatting away but could do it under an hr if i wanted to. Should really keep focused on not getting destracted

Excellent back strength.

Great combination of exercises as well. You train pretty much the same way as me and Alex.

simon m wrote:Excellent back strength.

Great combination of exercises as well. You train pretty much the same way as me and Alex.

nuff volume

Very nice DB rows mate.

Volume rocks. Looking very strong mate.