here’s me on saturday after training arms, i’ll post another to show what i looked like before
sorry thing wouldn’t upload. Is this a decent improvement for 2 months of training?
chest tommorow and im looking forward to it…should be going out tonite but i’ll be back in plenty of time for a good sleep…may have a mcdonalds while out but i found the sweet chilli chicken is only 440 kcal so ill have that or the bacon and chicken salad.
Monday- chest, calves
incline bb press
35, 50, 65 6 rep (PB- 5kg more!)
machine press
40, 60, 60 (PB- turns out i’d made a mistke with the weight so im just counting plates on this now)
db incline flyes
12.5, 17.5, 17.5 8, 6rep (think its a PB)
crossovers
15kg 12,8, 10
calf raises seated
20, 40, 60, 70, 80 6 rep (PB- by 5kgs)
standing calf raises
130kg 3x9 (PB- by 1 extra rep each set)
Felt great today in the gym…chest was pumped and i felt strong. Pushed myself on the inclines - older guy who thinks he knows everything was on it repping 60 for 6 reps. Had to beat him!!!
Loads of personal bests again today and i’m really happy with the progress Tried a little jogging saturday and although this used to be a strong point for me it definatly isn’t anymore haha, hope it doesn’t affect my leg workout tommorow!!
tuesday legs
leg extension
63, 77, 91, 98 12 rep (PB!! By 8kgs)
squat
60, 80, 95, 95 6 rep (last set = fail had a spotter do most of work .)
leg press
6 plates, 8plates, 8plates + two 10’s (2 top set) 12,8,10,10
seated ham curls
49, 63, 77, 98 8 rep (PB!! By 7kgs)
rdls
60, 75, 90
gironda style ham curls
15kgs repped to failure (never done like this before so calling PB lol)
2 PBs and everythings on the up
next leg day i’ll go up to 10 plates i think…could go heavier even but i train by myself so i don’t really want to get stuck with all that weight on it lol
gironda ham curls were just a little try out for something different. Felt okay but i’ll stick with ordinary i think as i couldn’t get a feel for the exercise. Might even use the hyperextension instead for a bit more lower back volume (i figure this might help with squatting and rdls a little better?)
thursday shoulders
machine lat raises
15, 15, 25, 35, 45 x8 reps (big cheat on last few reps lol)
db shoulder press
10, 12.5, 17.5 x12 reps (will move up to 22.5 nxt week) (Also PB)
db lateral raise
12.5, 15, 17.5 x15
shrugs
50, 70, 80 x9
rear delt db flyes
15, 17.5, 22.5 x8 reps (PB)
facepulls
20,25,30 x20 (PB)
Four PBs for me today- very happy…after the lateral raises i thought this session would be shit. I’ve had a really bad cold come on lately aswel which i thought would seriously balls up the workout. Not the case it seems and i’ve figured out how to do facepulls (lean back slightly and almost row to your face)
Got 1 less rep on the machine laterals but i figure that db press PB is more important anyway right?
Summary of the last 3 weeks is GOOD. Everything seems to be on the up and i’m still losing weight Lol i’m actually trying to gain lean bodymass but if everything going up and i’m looking more muscualar aswell as leaner i’m not goin to increase the calories- i’ll save that for when i cant add any more weight on the lifts.
Friday - Back
pullover machine
25, 40, 55, 70, 75 6 rep
close grip chin up
bw, 7.5, 10kg x6 reps
t-bar rows
35, 50, 60
cable row
6 rings 15, 9, 9
No improvement from last week …oh the tbars are up 2.5 kgs but thats all really.
Have been suffering with a bad cold though, which kept me up alot of the night so this was expected really. Should probably of not bothered going gym today but i did lol. Will go up again tommorow unless i’m suffering plague haa.
saturday Arms
db curls
22 4 reps (went to heavy)
preachers
10, 17.5, 17.5 8 reps (PR on this machine
db hammer curls
12.5 12,8,12
pushdowns
50 x12 (PR)
Dips
12,9,9
Skullcrushers
15 + heavier bar 3x12
Not the best session i’ve ever had but it was still decent with 2 PR’s- didn;t feel great as i’m just getting over this cold so i’ll assume this is going to affect my strength somewhat.
probably took way to long on the rest periods between some exercises and definaltly not enough on others. Oh well i’ll just have to get it sorted next week Haven’t got much of a burn today really though which is shit, a little pump though.
Monday. Chest
Decided to try some higher volume stuff for chest just to see how it responds
BB incline press
40, 50, 67.5 x8 rep 50 x 12 rep (PB)
Machine chest press
40, 45, 50, 55
Db incline flyes
12.5, 17.5 x8,8,6 (PB)
Crossovers
15kg 3 set 12,8,10
Seated calf raises
ramped to 80kg x6 2 sets
130kg 4sets 12,9,9,9
Ok the pump i got in my chest was minimal Still the weights going up so what the hell right??
I also did 2 sets of 80kg on calfs YAY!! Next week i’m going for 85 hahaha
I want to make improvements to body comp so bad i know it can take months to see any noticeable improvement but i want results now dammit lol!!!
TUESDAY LEGS
Leg extension
63, 77, 91, 98 15 rep (PR)
Squat
bar, 40, 60, 80, 95 10 rep, 80 12 rep
Leg press
6 plates, 8 plates, 10 plates, 10 plates 12 rep 2sets
Seated ham curl
49, 63, 77, 98 8 rep
RDL
60, 80, 100 6rep
Lying curl
15,20,25 reps-15,12,9
Really good workout today- everything is on the up
My leg press has gone up yet again and i got extra reps on squats YAY!! Won’t be long til im hitting 4 plates, one week actually lool. TBH i think i might even be able to break a PR on squat before i finish on this program also with rdls- im about 10 kgs away from beating a PR anyways with this- infact the last time i deadlifted i got only 120!!
Forgot to mention i threw up after todays workout!! Felt really drained but so far today i’ve eaten:
Breakfat
50g oats
1 cup milk
8 egg whites
tsp honey
lucozade
PW
Multipower protein drink
Meal 2
Chicken soup
2 wholemeal baps
8 egg whites
tsp sunflower oil
Meal 3
Homemade turkey curry w/ loads of vegies
Wholemeal bap
Whey protein
Milk
I figure this to be around 2700 calories so far and will shoot for around 3900-4000. Never been sick after a workout before and all that came out was water and some white stuff (NO idea wat it was). Atleast i know what it means to put everything in now i guess, was reading some dorian yates articles and thought it really interesting when he said ‘i train not for muscle growth but intensity’ he explained his training was as much about building mental strength as growth- thumbs up on that
On my rest day today. Had to go town so i did dinner at subway and had two scoop protein when i got back- not brilliant but atleast i didn’;t skip a meal.
Shoulders tommorow and i’m feeling good about it. Going for PB;s on db shoulder press, db rear delts, facepulls and shrugs, lateral raises also- so pretty much everything lol
Diet hasn;t been brilliant this week and im feeling like im putting fat on although i can;t really see it so i guess its more in my head than anything.
Still pleased with my squats yesterday…going for 100kgs next week and although its not much doing them after leg extensions is HARD!! Quads are sore today i promise you. Drop sets on squats and bench this week have been really effective i feel. Saw Leverone doing similar in his workout and thought i’d try it. Gives an amazing burn haha.