Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Ursus on July 26, 2008, 08:03:24 AM
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Gonna start this as i am trying to get stronger and also bigger. As i have done in the past will post vids and pics. Today was a light comfortable day so ill start on it.
Shoulders.
Standing military press 85kg (188lbs) 8x3
Behind Back shrugs (triset) x 3
Dumbell shrugs 110lbs 3 sets
Seated shoulder press s/s side laterals 70lbs 3 sets, 30lbs
Dropsets standing press 120-100lbs
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good stuff man, why three different presses though?
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last set was just for a pump very light no real effort or care for fun.
seated presses are higher reps. done them for a change instead or arnold presses.
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Glad to see you here John.
8)
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Only stumbled across theis section other day.
Looked at your log Overload..WTF you strong mofo lol enoyed reading ur log
will try to update regularly
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The beast is back ;D
Good luck
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The beast is back ;D
Good luck
Ha ha not quite though ill try to be one day.
Chest/Triceps
Flat barbell bench 256lbsx5 sets 295x1 set
incline dumbell press 121lbs8 sets
close grip bench 210x3 sets
weighted dips 112.5lbsx3 sets
tri pushdowns 3 sets
Flyes 60lbs s/s Ovrhead tri db extensions 80lbs 3 supersets
easy peasy
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8 sets of DB incline with the 121's?? or am i misreading?
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nope you are right. was only low reps on purpose. Sets of 3 then a 6 to finish off
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nope you are right. was only low reps on purpose. Sets of 3 then a 6 to finish off
wait. i'm still not following. how many sets of how many reps are you doing there? how many reps did you do with 295?
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wait. i'm still not following. how many sets of how many reps are you doing there? how many reps did you do with 295?
I done 6's with 265 very easy paused as i am still getting back from a injury. Playing it safe just. I caould do 12 paused though better safe than sorry lol.
I done a single just with 295 as i am doing a PLing comp on september 13th and dont want to disrupt my size training by changing to PLing again so i throw a heavier weight in at the end of the benching so i get a feel for it. Friday it will be 300, next chest day 305 etc.
By comp time i should be doing highish rep sets 8-10's with a similar weight plus a heavish single of 335-40ish end of workout.
Most i ever done was 5x5 with 305lbs all paused. Then i hurt shoulder. This was at the start of April
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okay so you did 8 REPS with the 121s, right? not like, 8 sets of three reps? i'm just trying to figure this out.
either way, good luck at the comp.
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well 7 sets of 3 then a set of 6
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well 7 sets of 3 then a set of 6
okay, now i'm following lol. sorry, i'm a little thick here.
anyway, aiming for 340 at the meet? when is it? i'll challenge you hahaah.
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nah the 340ish should be my prep pre exhausted. I am ainming for 374 170kg paused. who knows i might get it...knowing me ill prob fuck summat up lol
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nah the 340ish should be my prep pre exhausted. I am ainming for 374 170kg paused. who knows i might get it...knowing me ill prob fuck summat up lol
lol, what body weight? i'd love to nail 350 paused in the 220s. there's a pair of local raw meets in october i'd love to hit.
or i'll just go for the APF/IPA meets that way i can go back to my extreme-arched benching form hahaha
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lol, what body weight? i'd love to nail 350 paused in the 220s. there's a pair of local raw meets in october i'd love to hit.
or i'll just go for the APF/IPA meets that way i can go back to my extreme-arched benching form hahaha
this is an idfpa comp linked to wdfpf
saying that ill prob get my opener and bomb tho i dont c now reason i cant do well.
extremem arch bench in ur curent fed its allowed sure as long as butt in contact with bench
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Back biceps
weighted chins 60lbs 5 sets Then tried a heavier one at 100lbs v easy. Vid below
Deadlifts 320lbs 3x5 very slow and light. tring to rehabilitate back
weighted pull ups 5 8 sets only with 10lbs
barbell rows 5 sets 180lbs
cable rows 3 sets
Biceps
No idea the reps or weight just pumped...kinda got bored then stoped.
Today was a weird day i had a sharpish feeling in my tricep when doing barbell rows etc maybe just a trapped nerve so cant complain too much. Not too pumped as today was fairly light etc.
First vid is chinning with 100lbs attached very sorry about shit quality
seond is a warm up for dead...so i can moan about my height look how low the bar is lol
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Shoulders
Military press standing 188lbs 8x3 220x1
behind back shrugs 3xtrisets
db shrugs 3x12
DB presses superset with side laterals 4 sets of 10-15/10
Legs toorro i skipped last leg day as i was injured in back still actively rehabing it so ill see how it goes tomorro.
Was so hot and humid today training was a real effort. Very sweaty and hard to breath almost due to the heat. Cant ait for the winter.
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wraps will be on the way soon man! good shit btw! I have everyone's wraps and I'm sending everyone extra for their patience.. .work has fucked up my check for a month straight..paying me under 200 bucks for 100 hours worth of work each week so when I finally got my check corrected all of it went to bills and i'm having to bum gas money which is why they haven't left yet bro but they'll be on the way very soon once I get paid again. I can't wait to see what you can do with a litlte extra stabilization in your workouts! Keep it up big'n!
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wraps will be on the way soon man! good shit btw! I have everyone's wraps and I'm sending everyone extra for their patience.. .work has fucked up my check for a month straight..paying me under 200 bucks for 100 hours worth of work each week so when I finally got my check corrected all of it went to bills and i'm having to bum gas money which is why they haven't left yet bro but they'll be on the way very soon once I get paid again. I can't wait to see what you can do with a litlte extra stabilization in your workouts! Keep it up big'n!
fantastic mate. ty for getting back to us all and letting us know what is happening
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31. 07.
legs
squats...warmed up back was sore so i called it a day after one set Knew it would happen as it was very very sore to start with. at least it got me out of teh house and eating.
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1.08.08
Chest Tris
Bench press 265 5 sets 1x300
incline db 121lbs 6x4
close grip bench press 3 stes
weighted dips 3 sets
pushdowns 3 sets
flyes s/s with over head tri extensions 3 sets
push ups 5 sets
back feling well recovered. Not 100 percent yet. bought glutamine and took glucosamine gonna stick to taking them.
Also deadlifted the dumbells on 2" block so was easier on my back when getting them in position.
Extremly hot and humid today also so all in all was a good day, great pump, everything was light
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Shoulders again today.
Standing military press 85kg 6x4 102.5x1
behind back shrugs trisetx3
&0lb DB seated pressess/s side laterals 20, 20, 15 v easy
Very pushed for time so i done th ebasics today and threw in a little pumpy thing at the end
Pleased with the 225lb standing press v pre exhaused. Squats tomorro cant wiat back feeling much better time to just get through it hopefully. Been a long long time since i trained properly.
Def need to get some photos and vids up soon.
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Your legs are not that bad for a man your height.
Keep up the good work John!
8)
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if your not a competitive bodybuilder or into powerlifting. leg work just takes away energy from whats important: the upper body.
sure work your legs so they dont look like sticks...but whats the point of squatting much more than 180kg or so if your not into competitive bodybuilding or powerlifting.
goudys legs look big enough
im saying all this because i will be doing 'maintainence' work for my legs the rest of my life :D
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if your not a competitive bodybuilder or into powerlifting. leg work just takes away energy from whats important: the upper body.
sure work your legs so they dont look like sticks...but whats the point of squatting much more than 180kg or so if your not into competitive bodybuilding or powerlifting.
goudys legs look big enough
im saying all this because i will be doing 'maintainence' work for my legs the rest of my life :D
each to their own. I would like legs in proportion though and also fairly strong. My lims proportions mean ill never be Ed Coan in terms of strength of Branch Warren in terms of size. I would be hapy with legs that can squat 500lbs and 28" fairly cut.
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Your legs are not that bad for a man your height.
Keep up the good work John!
8)
Lacking but not the worst ever...second worse ever lol
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back biceps
Weighted chins 5 sets
weighted pullups 6 sets
chest supported barbell rows 5 sets (great exterics folks thanks!)
cable rows 3 sets
DB curls 8 sets 35lbs-70lbs
done very tired and sore now. plus felt like killing some guy in the gym getting on like areal prick....he is kinda slowish liek forrest gump though knows enough to know ehn he is being cheeky. Was so out of order.
He missed a bench press...i lifted it off him...he went nts.
No pics today. Will maybe take some next day if all goes well. Also i like the heaveier weight less reps on the db curls...felt like a better pump than when i was chasing the pump rather than moving the weight.
Got up to 70s which to be honest surprised me a lot. last time i done them i remember 55's being very tough
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back biceps
Weighted chins 5 sets
weighted pullups 6 sets
chest supported barbell rows 5 sets (great exterics folks thanks!)
cable rows 3 sets
DB curls 8 sets 35lbs-70lbs
done very tired and sore now. plus felt like killing some guy in the gym getting on like areal prick....he is kinda slowish liek forrest gump though knows enough to know ehn he is being cheeky. Was so out of order.
He missed a bench press...i lifted it off him...he went nts.
No pics today. Will maybe take some next day if all goes well. Also i like the heaveier weight less reps on the db curls...felt like a better pump than when i was chasing the pump rather than moving the weight.
Got up to 70s which to be honest surprised me a lot. last time i done them i remember 55's being very tough
what did the guy on the bench press do?
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I lifted it off him he said i was wrong to do it. I knew i was right. Many seen me help him in the gym
Then said if he fails it his own fault.
I said would you like me to have left the bar on your neck or would it have been easier for me just to lift it like i did? He was deadly serious and said it would hav been wasier to lift it but its not the first time he has been trapped under the bar and got out of it.
Said i was cheating him out of strength or some shit like that.
At that point i said fair enough, i wont spot you since you want to do it on your own. For the next 15 minutes he done sets of 2-4reps staying shy of the 5-6 range which he failed on.
Whilst he was doing this he was acting a maggot shouting oh look i can do it on my own i dont need a spot and wiggling his legs in the air. Guy was looking for a fight or some shit. As my friend said he "got out of his space pod on the wrong side today"
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I lifted it off him he said i was wrong to do it. I knew i was right. Many seen me help him in the gym
Then said if he fails it his own fault.
I said would you like me to have left the bar on your neck or would it have been easier for me just to lift it like i did? He was deadly serious and said it would hav been wasier to lift it but its not the first time he has been trapped under the bar and got out of it.
Said i was cheating him out of strength or some shit like that.
At that point i said fair enough, i wont spot you since you want to do it on your own. For the next 15 minutes he done sets of 2-4reps staying shy of the 5-6 range which he failed on.
Whilst he was doing this he was acting a maggot shouting oh look i can do it on my own i dont need a spot and wiggling his legs in the air. Guy was looking for a fight or some shit. As my friend said he "got out of his space pod on the wrong side today"
sounds like he has some problems.
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he does. He said his parents were sending him to a shrink.
Yes its unfortunate etc though he isnt fucked enough that he knows when he is out of order. He can function well at time ould not think anything wrong etc drives etc. And i always used to chat to him yarn offer spot before if he wanted on when most made a wanker out of him. Burnt that bridge now.
No one speaks to me like that. I was just straight and honest with him then finished my workout. Nothing to gain from hitting him or shit like that. If anything i would have been made out to be the bully or aggressor
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What a dick.
Next time he struggles, just laugh and walk off.
if he gets crazy, punch him in the throat.
8)
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fucking hell you're a tank, goudy. i've definitely gotta put some extra work in if i plan on being competitive in our little bench challenge. >:(
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What a dick.
Next time he struggles, just laugh and walk off.
if he gets crazy, punch him in the throat.
8)
complete twat he was overload. Wash my hands of him.fucking hell you're a tank, goudy. i've definitely gotta put some extra work in if i plan on being competitive in our little bench challenge. >:(
Ypu are at least as strong as me (stronger to be honest) at the bench press at the minute. Its a strength comp not a bbuilding comp so its not what we look like we cna bench but what we can :)
ty for kind words though
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Chest tris
Bench 265lbs 4 sets then i done 15 paused *****NB*****
Thsi was a shoick. I took almost a week off an benched my sets of 6-8 paused than i tried 265lbs for as many reps as i could. I got 15. Then after i started wondering if i loaded the bar incorrectly with a 25kh (55lbs) rather than a 20kg(44lbs plate) There are only 2 in the gym (55lbs) and i did not load it unevenly as after i held it out to see if i noticed a 5kg difference. I did.
Now i am wondering if it was only 242lbs loaded incorrectly by myself. I am thinking like fuck and for the life of me cant say for certainty. Howeer if i did i would have noticed the 25kg plate which was just beside the bench.
My friend says he thinks it was 265 as he seen someone move the 25kg after to another part of te gym. Like i said i would not have loaded it incorrectly.
I will know for sure what weight it was maybe monday though likely friday as on my last set i will go to failure (or a rep or 2 short) If i get 12 with reps to spare on monday i know it was correct. if not was a mistake.
Single with 308lbs
incline db's 6 sets...felt strong
close grip bench 3 stes
weighted dips 3 sets...strong also
tri pushdowns
overhead db extension and flyes s/s 3 sets also very strong
pushups...for the pump lol
It is really annoying me what weight it was. I will assume it was 265 though if i am incorrect i will let u know on monday or frieday whn i next test it out a bit.
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once you get going on paused reps, you'd be surprised how easy they get since you, in a way, get two spots to "relax", especially with a weight light enough that you can let it sit on your chest almost fully. i've got no doubt you'd hit 15 with 265 feeling fresh.
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once you get going on paused reps, you'd be surprised how easy they get since you, in a way, get two spots to "relax", especially with a weight light enough that you can let it sit on your chest almost fully. i've got no doubt you'd hit 15 with 265 feeling fresh.
I only got 18 with 225 though granted i was fucked and injured.
I am pretty sure i did it at the end. was amazed. like i said i bench again on monday lets yas know how it goes
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I only got 18 with 225 though granted i was fucked and injured.
I am pretty sure i did it at the end. was amazed. like i said i bench again on monday lets yas know how it goes
admittedly i'd also been doing it nearly weekly, so my body was more primed for it. my first few whacks at it i was between 16 and 18. takes a lot for your body to do well at both low and high reps.
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14th did back bis cant be assed writing it out lol just simlar to usual.
15th...very pressed for time due to exam so just squatted and shoulder pressed.
18th Aug
ell i had an exam today...3 hours...i was up until after 2 then up again at 7 to head over. Had breakfast then very little to eat after. Rushed a session in cos i had work also at half 3 so just done the basics. Despite being hungry tired and fatiqued with unreal humidity it went well.
I think the last day i done 265x15. Must have been it as today i done more sets and reps with 8 then a set to 10 not failure. To failure i had 12. Take into account i was fooked and the circumstances and also i felt great the last day means that it was 265lbs. I then done a single with 313.5lbs...was easy though i felt a wee 'give' or twinge in tricep. I think this is due to curling woth heavy db's and the negative believe it or not way i do it seem s to jerk at the tricep. Will be dropping them and sticking to higer reps as i dont wann hurt myself before the bench comp.
So put anti inflammatory rub on it and will take gluatmine and just be careful with it. Any trouble from it i will rest. If the high reps then heavy single affects it i will drop the single or put it at the start
Anyway here was a very rushed workout
Bench 5 sets 8-10
inclines 6 sets 121lbs dbs
Close grips 3 sets 253lbs
dips 3 sets 115lbs
short and sweet.
Exam over now can concentrate for a short while on trianing.
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Back bi's today
Weighted chins 5sets
Weighted pullups 5 sets
Chest supported rows 5 sets - Guys i think these are great lol
Cable rows 3 sets
Bis 6 sets very light was not in the mood today for bis
Overall a great day everything felt very light despite having no motivation. In a few workout i will try for a heavier chin maybe around 50kg and see how it goes
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Good job
*thumbs up* :D
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How much was that overhead press?
270 pounds?
That is very impressive!
8)
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Ooops sorry plates me gym different.
was 231lbs just. I was actually very tenbative pressing it as i had previously hirt my tricep a few weeks back. Went up ok. When it came to lockout i stopped before i remembered to press lol
Yesteray i reckon i had 250lbs in me as it flew off shoulders even prexhausted. I reckon i would have 264lbs in me on an olympic bar fresh
Thanks for props man
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good stuff on that press man, not much leg kick at all on that one, strong press.
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more than i woukld have liked anyway.
Thanks man
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Chest and tris today.
was conscious of my tricep though felt good by the end. I made a few adjustments. Back was also ok on deadlifting the 121lbers for inclines.
Flat bench...265lbs 5 sets very easy, then heavier single of 308*
Incline DB....5 stes. Very strong i done a couple of extra reps on the last set. Not to failure
Close grip bench...3 sets worked up to 255lbs felt good.
weighted dips...dropped to 100lbs just done 5x8
tri pushdowns...v light v high reps
Overhead tri s/s flyes...also v light.
It was a long time since i done the majority of this routine due to exams injury laziness etc. But all in all it felt good. I was feeling weak under the heavier single and i dropped it down again to 308 and paused it flew up. had at least 4 paused reps in my v pre exhausted by this stage.
Same with close grip and weighted dips. I was feeling weak on negative but all felt good today so thank fook. Hopefully i feel even better the next day and remain injury free.
Got a good pump. So cant complain. Here is a vid last night tired and not pumped or full in poor light. Wish i took a foto today. looked the part lol
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Everything bar back is coming along well. Hirt it doing shoulder presses other day. Annoying.
Def thing its getting better and shall be able to squat def soon...i think
Did chest again today...After 5x8-9 with 264lbs i done an easy single with 330.
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lazy..you coudl've gotten 6 with that weight no problem HAHA ;D >:(
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lazy..you coudl've gotten 6 with that weight no problem HAHA ;D >:(
Ha ha i wish
Was v pre exhausted. But i def recokon 3. On the plus side 374lb bench is looking pretty good for teh 13th. I want at least 363lbs (165kg) with a pause
I have came to thinking that for me maybe the best way to train for strength is to train for size. Get better at a certain weight for certains reps. ie dont go over 10 absolute max then gradually taper it down rather than doing a designated 3-6 rep range programme. I iwll divulge on this soon if anyone actually cares lol
Back biceps today.
weighted chins 66lbs 5 sets
weighted pullups 10lb 5 sets
chest supported rows 5 sets 140lbs (epic)
cable rows 3 sets
Peacher curls 6 sets s/s drag curls
Forearm stuff**
Man today was weird. I was arguing with a guy in teh gym i know for so long zapped the energy right out of me lol...we were laughing at the end saying how i fucked up his workout lol tbh it done teh same to me. Chins felt heavy as fuck. More than they should have. Cable rows are getting really good. Feeling a powerful stretch and weight is also getting very respectable for the ROM. Yes people add more weight than me though their ROM sucks. At least mine is pulled right to chest.
Also there is a Polish guy in my gym. Basically guy is a freak with insane strength and particularly grip. he was a rock climber. Showed me a forearm exercise i done. Says it will build great size and strength. gave it a go and really felt it and enjoyed it. Could literally see the veins pop out as i done it. Got really ahrd pump. My forearms are probaly my genetically gifted strong part...lets see if i can get these babies up to 17" goosenecked lol
I have seen it before and i am sure many of u have. It involves holding a bar at one end parallel to teh ground with a weight on the other end. You will feel a burn. He said a lumberjack friend of his back home can do this with an olympic bar! Guy aint a bullshitter so i believe him
Also i took a pic of my chest earlier. Was before workout/. Now my chest sucks big time though it is improving. It doesnt have that full round shape from the nipple to the armpit. It is getting better though man its frustrating when kids who train 1 year have that fullness. I am thinking possible because my grip on bench press is very narrow. My pinky is 3-4" inside the rings. apologies for the b/w photo. Never realised lol
I appreciate all comments and questions.
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17 inch forearms? ::)
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Very good progress.
I have seen it before and i am sure many of u have. It involves holding a bar at one end parallel to teh ground with a weight on the other end. You will feel a burn. He said a lumberjack friend of his back home can do this with an olympic bar! Guy aint a bullshitter so i believe him
This is probably what's known as leverage bar work or "levering". It was popular with bodybuilders and weightlifters long ago, but seems to have fell out of favor. It is stil used by gripmen and arm wrestlers quite a bit.
Becareful with adding weight thought, as itcnlato nagging wrist problems if progress is made too fast.
Our most famous leverist here in the States is probably Slim "The Hammerman" Farman, You can see a photo of his hammer act here: www.bigsteel.net (scroll to the middle of the page) .
:).
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17 inch forearms? ::)
16" goosenecked atm. I have proved this many times.
Help staright out infornt of me tensed but not goosenecked they are over 14.5"
I believe i have verified both these claims on this numerous times
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Very good progress.
This is probably what's known as leverage bar work or "levering". It was popular with bodybuilders and weightlifters long ago, but seems to have fell out of favor. It is stil used by gripmen and arm wrestlers quite a bit.
Becareful with adding weight thought, as itcnlato nagging wrist problems if progress is made too fast.
Our most famous leverist here in the States is probably Slim "The Hammerman" Farman, You can see a photo of his hammer act here: www.bigsteel.net (scroll to the middle of the page) .
:).
Thanks man yes its a great exercise very interesting and seems to be very beneficial. I thought it was levering was just not sure.
I only added 0.5kg to a heavy e-z bar. I am always very careful slow and deliberate when adding weight to bars etc.
thanks for the interest
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Impressive physique
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thank you friend.
i have been looking at ur training log. enjoying browsing through peoples training logs
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16" goosenecked atm. I have proved this many times.
Help staright out infornt of me tensed but not goosenecked they are over 14.5"
I believe i have verified both these claims on this numerous times
Bill Kazmaier's forearms were taped at right at 18 inches at 340 pounds, are yours still 17?
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I never claimed 17 " forearms...what i siad was lets see if i can get them to 17 now i am training them. Man you not reading all the words these days or summat.
Mine are 16" goosenecked right now. Something i also made very clear.
And yes i stand by my measurements
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Shoulders today.
Through improving my posture sitting at the computer and asking friends to help me lift shit at the gym when my back is tired is helping me a lot. Feeling so much better every day. On monday i jarred by back badly shoulder pressing with a weight i am very comfortable with. I was worried though by wednesday it felt good.
I was nervous and apprechensive and today deciding to do shoulders again i used my PLing belt. Worked wonders. Felt so much stronger and form was tighter. I also consciously thought about and tensed abs during and before every rep.
I done less volume to maintain my strict form and so that i could concentrate without getting sloppy.
I also took an extended warm up and though first sign of pain i would quit. The pain never came.
I did this
Shoulders traps
Military press
100lbs x 5
144lbs x 5
178lbs x 3
188lbs x 3
198lbs 5x3
209lbs x 3
178lbs x 10
Behind back shrugs
198lbs 3x10
Arnold Presses s/s with side laterals
80lbs s/s 30lbs 3 sets
All done. felt good and strong so thought best to call it quits. This should also maintain my strength prior to my bench press comp on Saturday the 13th and minimise risk of injury.
Here are vids. First is the last set of 198lbs x 3
second is of 209lbs x 3
Great day. I may have a trapped nerve in my tricep forearm and hand lol Possibnly same one.
Looking forward to squats tomorrow. Will be light though i might just do very high volume with very light weight if possible. 10x10 with 150lbs maybe
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Question on presses...
...is the elbows out position, like in the book "StartingStrength" common?
It feels way better if one does it more like a normal press - wider distance between the elbows.
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Yes, the elbows out is a common grip/position. Once the rules were loosened from the old standards, all types of grips, stances etc.... became common. While some of it had to do with muscle recruitment, most had to do with various lifter's bone structures, particularly the relationship between the forearm and the upper arm bones.
Pick the style that works best for you:).
Here's a neat old article on various pressing maladies:
http://ditillo2.blogspot.com/2008/08/problems-of-press-charles-smith.html .
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Nice bench press John!
Looked fairly easy for you.
Good luck with your competition.
8)
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Thanks it felt easy enough. Sue its not gonna set any records or set the world on fire though it was definately comfortable.
Did back today. was nothing at all to report about so i wont lol
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Also i wa son a social networking site and added a girl i know from a bar i work in. Going through her old photos found a pic of me in the background early one nite in work.
I thought i look ok in it so ill show it. I am now around 5kgs heavier than in the pic. Going by the old uniform that was taken 9-12 months ago. Was surprised how i looked so neway lol
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Good luck with the competition man, best of luck to you!
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Cheers zach. 374lbs to me would be unreal.
A 20yr old from my club at 210lbs is going for 400lbs drug free and raw
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I will just give a run down of the past few days.
2 days ago i was training agy at 8am so i trained after that. Was harder since i was up at a time i am never up at at and never had the food in me. Still done all i wanted to do.
I just done on military press 198-209lbs 5x3 in 2.2lb increments. Then dropped down to 178lbs and done 2x8. Still wearing a belt and it was v strong. Fucked up one rep though cos belt was too tight and restritive on my t shirt so i pressed up and cudnt lock out lol Was annoying but funny at same time.
I then done the rest of my trap and shoulder workout.
Today i squatted. yes i am bcak squatting very light with good form and lots and lots of reps. only 155lbs x20, 15, 12, 10...so easy as expected. Legs tired. Then good mornings leg extensions curls and calves. My legs are sore now lol
I dont think i have lost much strength at all in my legs though as i said i am waiting maybe 10 more days before i start deadlifting again. I feel good and strong though better safe than sorry :)
Also, forgot track bottoms today so i ran to shop to but some shorts...looked likea 70s tennis player but so fuck.
Anyway....Bench comp is on sat. The training for it has been good though i am working early tomorro training a fella 6.30am rise 8am start, then will come home and sleep for a bit. Then i am working in a shop till half 7 then i start work as a doorman at 8-1. All being well i can get home bt 2 at the latest. I also told the fella that i would train him at 9am on sat orning so i am losing out on another bit of sleep lol I regret telling him i could do it though he seems eager so i thought why not. Gives me a chance to eat and drink plenty lol...everything just seems a rush these days. Def taking a day or 2 off after this comp and loweriing a lot of my weights down on all the main exercises (except squat inclines db's and shoulder press)
Just hope i dont get too tired or run down before it. Then on saturday i may have to leave early before the end of teh comp to start work at 8pm. Then working sunday and monday again lol Sometimes i forget how easy i have it.
As i got older i learnt to anticipate the end of a cycle rather than waiting for it to smack you in the fucking face lol. Next goal by Xmas is 275lbs 5x10 paused. This should put me at a 400lb bench press by my reckoning...well hopefully lol
Ill try to get pics and vids of teh comp for anyone interested at all. and hopefully my lifts. Dont know if i will get on for any length of time from tomorro afternoon till sunday night so wish me luck lol
Any comments questions always appreciated :)
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Well sat was a disaster but honestly not bothered.
On wednesday i had a touch of the shits. I hate 2-3 watery shits before lunchtime (i was up at 6.30am that day) Was able to train etc Then before i started work i took an immodium tablet(stops diahorrea) worked well. Until friday night when i started hgetting the shits in work, not ideal on the door.
This continued right until this afternoon when i had a normal shit thank fuck.
On sat i thought i had no hope. Lost too much weight from shits then got up there weighed in etc...cudnt eat though so eventually i thought fuck it. Just loaded and spotted for the majority of the day though helping friends teammates out and anyone else who wanted a spot.
In hindsight wasnt a bad move. Saved me money for a start. Also everyone in the team and indeed the comp had a shit day (few exceptions) Weights they were playoing with in the comp seemed so heavy to them. I would have bene no different and indeed would have had a shit day aswell.
So having rested for a few days and not lifted anything heavy at all for a few days i will drop almost everything on every exercise back down and just fuck about for a few weeks before it gets heavy again. Maybe try to train faster to get a pumpo etc. Naturally i will keep a few exercises heavy so i dont go totally to shit. My squatting also is starting to move again. Will start deadlifting next week, hopefully that wiull be me in a clear run for a few months.
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Sucks to hear, bro. Better luck next time, no sense going for it when you're feeling off like that.
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na mate i not too bothered. particularly when so many had an off day.
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Back training
Chest Triceps
Flat bench
275lbs 5x5 paused
Incline DB's
121lbs 5x5
CG Bench
198lbs 3x10
Weighted dips
88lbs 3x6
Pushdowns
3x20
Overhead DB extensions
70lbs 3 sets
Today was my first day back training. As expected the bench felt heavy despite only being 11lbs heavier han last day. I warmed into it ok and by the last set it was piss easy. This was despite not eating very much at all today before training. So it was ok. Dumbells dead on too. I purposelt dropped weight down on teh CG's and dips to give my body a break but so that i can build up to a heavier weight again let niggles etc heal
Pushdowns were piss easy as were OH DB extensions.
Just an easy day no real weight pushed or effort put in. Taking easy next week or so on all things except squats. Thinking about deadlifting this week though i iwll see how i feel on thursday.
Back Bis tomorro...dropping weight down on a lot of things too hoping to build back up
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Back Bis
weighted chins
5x5 44lbs...so so easy
weighted pullups
4x6 soooooo easy
Chest supported rows
5x8 (really liking this exercise)
Cable rows
3 sets
Hammer curls
4 sets
Preacher curls s/s drag curls
3 sets
All very easy and relatively enjoyable depite being tired and having no food. I will be dropping weight down again tomorro on shoulders going for the pump and taking it easy at least for next 3-4 workouts before the weight starts to creep back up. Like i said before. I am learning to take a break now before my body cries for a break
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Shoulders today
Trained with a weight and at a pace i never had done before. Shoulders were fucking fried.
Bought weight gainer also. trying 10x10 on legs tomorro so see how it goes.
Bis are particularly sore from a variation on an exercise i done yesterday...interesting
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You do chins with weight and pullups without.
I'm also weaker on pullups - is this the norm?
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You do chins with weight and pullups without.
I'm also weaker on pullups - is this the norm?
Yep, usually is. I'm the same
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Nothing special again though was a big day for me back squatting and deadlifting no pain at all. Fel strong too. Back seems to be oin the mend. Still have to be patient and not go crazy
Squats
210x5
220x5
230x5
240x5
250x5
200x15
Deads
230 5x5
GM's
5 sets
Calves
Obviously all was far from failure. Just felt strong again. Def a big day for me
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blah blah blah 220lbs just heaviest weight on my back in maybe 4 months
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Back today...will write detailed post in an hr
Took a wee foto earlier also
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Back Bis
Weighted chins
5x5-6 44lbs
1x20 b/w
Chest supported rows
10x10
Cable rows
3 sets 5, 10, 15
Pulldowns
10 sets
Bicep curls
6x10
I was insanely pumped. Dont know why but after chins my arms were reasy to burst lol, so veiny everything was insane. Weird.
Wish i had off took photos but ended up doing boxing padwork for half an hour with mate. Was good fun, tiring though i never gased which surprised me lol
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I done so much volume today cos ill be in rome next week and wanna hit the bad hard so i am sore and then when i return ill be ok to train back again.
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Impressive frame
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Impressive frame
cheers bud. that was after my cins and rows
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Chest Triceps
Flat bench
275lbs 5x6-7 paused reps
Incline DB's
3x5*
CG
3 sets
Weighted dips
3x5 110lbs
Pushdowns
3 sets
Flyes s/s Overhead DB extension
70lbs/70lbs 3 sets
Today was a great day. I have fucked about a lot recently really gonna start hitting the wights heavy and trying to add mas in particular to my arms. I think i am back doing legs properly (despite suffering a minior pull again on sat i will ignore it and tru to put it to back of mind unless i feel it again which i should not)
I only did 3 sets of inclines as i have been neglecting them again and want to build the strength up before adapting my routine to what it should have been. Also gonna start with the heavier dips see how that helps. The bench in particular felt v v strong. Maybe get a vid next day of it.
Back tomorro.
Also have ahad such a sore tooth so eating has not been as good as it should have been. Really limited me for a few days. At dentist tomorro morning so i should be ok in a few days. Also up to around 230lbs again which is ok. just hope i can continue squatting and deadlifting
ues they are 56 and 61 respectively tho im gonna post this pic cos i look big in it lol And another form Rome with 4 of my sisters and my bro just cos i look big...lol
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Back Biceps
weighted chins
44lbs 5x6
Weighted Pullups
8 sets
Chest supported Barbell Rows
150lbs 5 sets
Cable rows
3 sets 7, 12, 17
Bicep curls
DB's 55lbs 5x5
Pumpy shit
Good workout felt fairly strong. Got a good pump also. Chins are coming along nicely as all those sets very very easy and nowhere near failure.
really gonna try and make a conscious effort to make my arms much bigger by xmas though i know that this will come through solid all round training and also a heavier b/w
Comments/critique as always apreciated
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You have some broad shoulders dude!
Good luck with your training!
8)
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Back Biceps
weighted chins
44lbs 5x6
Weighted Pullups
8 sets
Chest supported Barbell Rows
150lbs 5 sets
Cable rows
3 sets 7, 12, 17
Bicep curls
DB's 55lbs 5x5
Pumpy shit
Good workout felt fairly strong. Got a good pump also. Chins are coming along nicely as all those sets very very easy and nowhere near failure.
really gonna try and make a conscious effort to make my arms much bigger by xmas though i know that this will come through solid all round training and also a heavier b/w
Comments/critique as always apreciated
have a seperate armday where you blast em.. + do back/biceps, chest/triceps
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You have some broad shoulders dude!
Good luck with your training!
8)
Thanks man :)have a seperate armday where you blast em.. + do back/biceps, chest/triceps
I do chest/tris and bak bis. Never had a sepetare arm day
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Legs
Squats
220 4x8
Deads
290 5x5
GM
130 5x10
Then abs and calves
Keeping it very very light and am responding well. No pain or discomfort in any exercise. Like i said will take it very easy over nect week or 2 then it will be full steam ahead
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Thanks man :)
I do chest/tris and bak bis. Never had a sepetare arm day
thats my point, you can do both if you wanna specialize on arms.
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ah i get ya.
I am not blessed with fantastic arms but they are not bad. If i outgrow them i will switch them around but for teh time being ill just do what i am doing though preemptively stop if i start to see problems.
My pressing and chinning does my arms lol...though i need to start getting serious about them
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you look good Goudy, great squared off chest shape, looks like a genetic gift.
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thanks for kind words though my chest is shit...improving though still shit
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thanks for kind words though my chest is shit...improving though still shit
i was gonna say it looks like your strongest bodypart but you know better than me.
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i was gonna say it looks like your strongest bodypart but you know better than me.
thanks anyway chest on wednesday looking forward to it....
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Very impressive - you are structurally big not just a pumped up dwarf.
Upper half slightly dominant.
Good luck
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Very impressive - you are structurally big not just a pumped up dwarf.
Upper half slightly dominant.
Good luck
yes i am lucky with my structure...big time though back injuries in past meant i neglected legs big time...when i did concentrate on them for 6 months before i had a 420lbs squat me thinks.
did squats and deads todayt...all going well
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Squats
220lbs 5x10
Deadlifts
295 5x5
GM's
5x10
Abs and calves
Obviously still no weight on the bar but just playing around as much for my mental well being as my backs.
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goudy do you still claim to be natural?
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Your definitely a big dude for sure. What's your height and weight, sorry if i missed this.
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goudy do you still claim to be natural?
I am natural.
Your definitely a big dude for sure. What's your height and weight, sorry if i missed this.
Thanks. I am over 6'3 and weighing 230 these days first thing in the morning
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Chest Tris today
flat barbell bench
275lbs 3x7 1x6 1x8 paused
Incline DB
121's 3x5
CG bench
200lbs 3x10
Dips
88lbs 3x10
Tri pushdowns
3x15
Flyes s/s overhead tri extensions
3 sets
Today i felt strong as fuck. Then before i started training was having great craic and fucking about with my mates. Then i couldnt concentrate during benching. Started laughing making it so much harder. Holding at top laughing etc On the fourth set it got so bad laughing that i had to stop. Hence the 6 reps.
I started laughing when nothing was funny cos i kept imagining funny stuff lol
anyway got through it and through it well. Took it easy today. Got awesome pump though no pics. Ill show a vid soon also. benching particularly easy
all comments and critique welcomed
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2 pics snapped there excuse my past body and terribel posing
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You are going to me a monster by the time you hit 25 John.
I miss the days of joking around with my friends in the gym, we used to have some of the best workouts when we would just joke around.
Sounds like you have a very good environment to train in, i wish i could say that these days.
Keep up the good work Goudy!
8)
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I hope so Overload lol Thanks again for inspiring comments. really appreciated.
Yes the gym is like a second home to me lol...i have great craic down there all the time...i just took it too far yesterday and lost concentration...then again it was fun lol and if it aint fun ill stop doing it...what up with your trianing enviroment these days...i def need to get a few more fotos form my gym up even though i do it all teh time and i promise a vid soon lol.
I am lucky i go to the gym at any time and know everyone there lol
Back bi's
weighted chins
5 sets
Chest supported rows
5x10
Cable rows
3 sets
Pulldowns to front
5x10*
Barbell curls
10x10 very very fast
I didched pullups cos negatives were affecting me. For curls i gon an unreal pump despoite it being stupidly light. 50lbs lol
I locked elbows to side and had textbook form. Fast up slow down. It was very easy obviously though my bi;s alwats hgre from chins etc so i am keeping these light for a pump and for fun.
rows felt good also as did chins.
" pics by this stage a pump was partially lost lol...meh
questions comments appreciated
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Shoulders
Military press
170.5lbs multiple sets very little rest for fun
Power behind nback shrugs
229lbs 6x5
Arnie press s/s side laterals
80lbs s/s 30lbers (8/8)
3 sets
Drop sets on Smith machine for fun
120lbs on bar 10, 90, 10, 60, 10, 30, 10 (no rest had ppl stripping it)
130lbs on bar 8, 8, 6, 6, 10
Nice workout good pump. Feeling strong
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Toyed with teh idea of trianing today. Was tight in hams quads and calves. Nothing major just enough to make me think twice. Woke up at half 9 and once i was up i was dead on. I just have to talk myself into it a bit on saturdays lol
So i went down and took it easy on purpose. Was done within an hour and done enough. If i never squatted the next time i would have done it was thurs and that would have been 10days apart. So was best i did do it. Was very easy and back is recovering well. Quads getting thicker still and deadlifts increasing.
Anyway here is what i done
Legs/Lower back
squats
230 4x5 (working to 4x10) done these in less than 6 minutes
deadlifts
300lbs 5x5 (feeling the way they used to. Are literally flying off the floor)
GM's
5x8
abs abd calves.
Like i said i was a little tight all over though done it and feel all the better for it. Had a mcdonalds after it lol and got my hair cut. Starving as fuck now so gotta go eat lol Snaped a pic earlier. Since back deadlifting forearms are also getting better
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Chest triceps
flat barbell bench
275 5x7-8 paused 308x2 paused
incline DB
5x5
CG bench
3 sets
weighted dips
3 sets 110lbs
Pushdowns
9 plates
flyes s/s overhead tr extensions
3 sets
pumpy shit
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Dude, your forearms are the size of my fucking head.
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LOL 16" goosenecked and flexed.
Back/bi's
weighted chins
44lbs 5x6
Chest supported rows
155lbs 5x8
Cable Rows
3 sets
Wide(ish) grip pulldowns
5x10
Bicep curls
810 (i think) Couldnt be assed by this stage lol
Good workout. No complaints. Feeling A-OK
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had shoulders yesterday.
Legs today
squats
230lbs 5x7
deads
310lbs 5x5
GM
155 5x10
abs and calves
back healing well and deads feeling piss easy. Sqyats are too though i am still a bit wary
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Chest tris yesterday...took today off was back but still not recovered.
Back at it on monday again with mayeba 1 or 2 days off next week. See how i go.Today was different as a i felt tired and a bit weak. I dropped a few exercises and manipulateed workout. Will be back to normal with it soon however.
Chest tris
flat barbell press
275 5x7-8 paused
Incline DB press
5x5
Weighted Dips
110 3x8 55 1x10
tri pushdowns
6x12
flyes s/s db extensions
70lbs s/s 70lbs
B/W dips
I felt shit. Wanted to take some great photos but very few turned out. The lighting was shit. But also many looked fine on camera, on computer screen they were blurry and out of focus. It was also so damn cold i could not keep a pump at all could see my breath in the gym. Maybe def take some on monday though and post them. Was just out of sorts yesterday.
I know what to do on monday however (maybe wednesday) and i will do it Here are the pics anyway.
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You arse - Im envious :D
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look at ,y calves then feel ebtter aboit yourself lol...
thanks for comment man :) Good luck with trianing
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fucking hell you're jacked, dude. :-\
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cheers buddy.
Good to see you back on your thread posting workouts mate. Some impressive numbers for sure
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made a decision. In my workouts i am diverging too much. I am just gonna stick to exactly what i am due to do on a certain day no matter how strong or good i feel.
e.g on shoulder day i maybe do lots of drop sets at the end...i have only started this and am feeling tired form it. Same on chest day. So i am gonna stick to exactly what i am due to do and see how it goes.
Its real cold these days. On my next bench press cycle which should start around december i am gonna widden my grip as its currently 2" inside the knurling...i have about 3" a side till my pinkies hit the rings so ill work on that.
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Shoulders/Traps
Standing Military press
178lbs multiple sets
Behind back power shrugs
5x8
DB shrugs
3x10
Arnold presses s/s side laterals
70's s/s 30's
15/10x3
Standing press drop sets
verrrrry light 3x10
Done, Looked good IMO after workout despite it being so damn cold. I was also assing about in gym doing vertical jumps with friends joking. We got the tape measure out and measured the height of teh fan (it was off) its 10' high. From a standing jump i could easily touch it. Despite my standing reach (8'3")being only 21" lower i was clearing it so much that we worked out my vertical must be around 25-26" (maybe more) i was very pleased and surprised by this at 231lbs lol I have never played basketball and my squat and dead are currently very low due to an injury. Whilst this is shit there are some young kids in my gym who at 5'11 can jump higher than me. He is 18 and around 160lbs though a good squatter (300lbs ass to grass)
Had fun in the gym today was good
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Legs today
Squats
230lbs 4x9 Very easy obvioiusly
Deadlifts
320 5x5
GM's
164 5x8
Calves and abs
Everything felt good and i assed about furthur with jumping got a vid of it. Its around 26". Also took a vid of my deadlifts to show form etc...was absolutely freezing today...coldest it has been in a while. Grabbing the iron bars was hell...Pi to show height of fan also...10' as well as a vid of the two youngsters in my gym arsing me about lol
and my deadlift
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the fight against gravity continues
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Is the form on deads the way how its done?
Initially I had the bar in front of me - then I started doing it like its shown in the vid.
Good work John "The Beast" Goudy :D
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Is the form on deads the way how its done?
Initially I had the bar in front of me - then I started doing it like its shown in the vid.
Good work John "The Beast" Goudy :D
Thanks man. I dont really understand what you mean. I assume you mean about the bar being very close to my body. That is they way you should deadlift. Dragging it up your shins. This is something i am learning to do. As regards to form i am not exactly the greatest instructor or teacher. I try to keep good form and it looks pretty strict to me. maybe someone else could comment.
Thanks for 'The beast' lol
the fight against gravity continues
LMAO
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Chest triceps today.
flat barbell bench
275 5x7-8 reps paused...i got too lazy making it harder for myself
Incline DB
110's 3x8-10
CG Bench
3x5
Weighted dips
3x15
Skullcrushers (i think they are called)
played about working out what i could use getting form etc
Flyes s/s overhead tri ext
3 sets
Pushups
I was getting pumped for photos today as a testimonial on m,y trainers website. It was bitterly cold. Around 3 degrees in the gym. Snow up my area as well so so cold. Everything felt harder cos of this. Hands were sore. Hard to warm up and stay warm. Affected my workout and also my photos to an extent. Anyway.
In this cold weather i am thinking of seeing how current training goes. I ditched pushdowns...despite liking them in favour for lying skullcruchers...felt them in my tri in the inside had and feel like they are a good exercise with crossover to many other exercises. Also never hurt my tricepo which is still not 100% though not affecting me all that badly.
In a month or 2 i may decided to go on a shorter modified routine for strength. I may not. I benched last set wioth wider grip....soooo much easier was unreal to be honest. I might contimnue witjh this teh next day see what happens.
Will post pics in a few mins when i get them lol
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legs very gradually improving...by thisntime i had no pump and couldnt care less lol...was too cold and my feet were like ice
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Thanks man. I dont really understand what you mean. I assume you mean about the bar being very close to my body. That is they way you should deadlift. Dragging it up your shins. This is something i am learning to do. As regards to form i am not exactly the greatest instructor or teacher. I try to keep good form and it looks pretty strict to me. maybe someone else could comment.
Thanks for 'The beast' lol
LMAO
i think he is referring to the fact you start the reverse motion (negative) by bending the knees first instead of the hips. (newbies tend to do that when told to keep the bar close lol)....i guess it doesnt matter that much (at least not until your start lifting really 'heavy') although it looks awkward. :)
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i think i just stumbled across tis technique whilst rehabing my back. i never purposely done it...just felt natural when i was worried about my back lol
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i think i just stumbled across tis technique whilst rehabing my back. i never purposely done it...just felt natural when i was worried about my back lol
aha i understand..well i dont see any real dangers doing it that way...other than hitting the bar on the knees during the negative.
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old form pretty atrocious
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looking at your pics: you have a really massive frame (im guessing on drugs you would be absolutely huge, but i know you cant do drugs) with very good shoulders, upper back and arms.
need to work on chest, quads, hamstrings and calves.
maybe start doing straight leg deadlifts, more leg curls, and some glute ham raise stuff etc
to improve chest i think the best thing would to start your chest sessions with db presses then flye movements and maybe finish off with the bench press. i have seen some of your bench press videos, you are strong..but mostly benching with your strong shoulders and triceps.
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correct...i get lazy on legs lol and started doing hams...starting to improve big time.
i am gonna up teh volume on leg day as by no means am i doing enough at all
yes i need to widen my grip to work my chest more as it is all my triceps and shoulders...this is probaly contributing to mu constant niggly tricep issues. i done it on ,my last set yesterday and felt so much easier.
also my dam tris are sore from skullcrushers lol feels good.
appreciate all your comments and criticisms mate. thanks
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old form pretty atrocious
yeah using that style you can often deadlift big weights but it tends to fuck up your lower back after awile. (ass very hight at the starting position).
if you wanna bodybuild for many years i would advice you not to push the deadlifts 100% (its a very good exercise..but it becomes too much of an ego exercise for some people)....lower back injuries can fuck you up for life and effect the training of all your body parts.
i have deadlifted 290kg at the most and probably could have done 10-20 kg more....but after that i got smart and thought to myself...im not doing powerlifting anymore...and no one else but me gives a shit what i can deadlift. i still use it as a tool but i just go moderately heavy these days. have to think about longevity too..
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as for elbows and skullcrushers: the golden rule is to always do pushdowns before the skullcrushers...and to keep the reps pretty high on the skullcrushers....its a great exercise..but alot of people who have been training 10+ cant do the exercise at all.
but u probably know this....
the hard thing is to keep the ego in check
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haha i was using just 100lbs and doing 8-12's obviously was easy but never done them so had to be careful. I also kept my elbows in and parallel to each other
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are you more into bodybuilding now or powerlifting?
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size but dont wnat to be big with no rela strength
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size but dont wnat to be big with no rela strength
i can understand that...and obviously strength increases is the primary driver for growth, specially for us naturals. but if your into size..make sure to get the biggest size gains from the least amount as work (and strength increases) as possible...and utilize all possible 'progress avenues'.
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I agree with everything SB said.
Your Deadlift form looks MUCH better.
8)
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slaveboy i appreiate all ur comments. Thanks man. I iwll do that
cheers on the deadlift props Overload.
Ill write my log later lol
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note on the deadlift: if you're not aiming to have a 600 pound pull, then don't bother with it for the most part.
i 100% believe that you'll get more back development from doing BB rows with loose form than deadlifts, and you're less likely to hurt yourself.
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i do both :)
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Yesterday i was real busty and running about like crazy. Came to gym and never had a lot to eat etc. Absolutely baltic as well so i done a quick workout no real structure to keep warm plus i was starving.
back bis
Nothing special to report.
I have one real problem area in particular. My legs etc are shit but its cos i dont train them hard enough, if i did they would be respectable.
Calves. I done calves on tuesday following my leg workout and they were sore yesterday. However on tuesday a Mr Ireland runner uup in my gym was talking to me and said more than welcome to do calves with me. I knew i would be sore but said yes. It was literally brutal.
One thing was this guy is 280 at 5'11 and relatively lean. He is a onster, i had to push so hard and it really motivated me having someone there that size to push me and motivate me. Also i didnt want to half ass it as it was a waste of his time which i appreciate and i never wanted to let him down lol
anyway i kept up with him on the sexercises until the last set or 2. The place ws blistering...also this guy now has legit 22.5" calves they are actually insane and push out from his trouser legs so much. He said naturally they were nothing special. Here is what we done. I was told to do 16-20 as i knew i couldnt keep up. I done very well indeed by his admission lol
Standing calve raise 20, 20, 20, 20 then rest pause to failur 4x on last set 5 secs rest...first 2 sets were ok last 2 were brutal...espec the rest pause one
leg press calve raise 20, 20, 20, 20 rest pause 4x on last set with 5 secs rest.
On the rest pause i was scraping oyt 4 reps and it was so so painful all over. I literally could not stand on my toes as i kep falling down. i stood talking to him for a few mins after and my legs kept wobbling...They are so fucked now LOL its mad.
It was really tough but also fun. Guy is open about everything and said if i ever wanna do a show he is more than apppy to help me. I know teh next 2-3 days my calves will get worse before they get better. I am def def gonna keep doing this...try to get them to 17" (i know pathetic) by xmas.
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btw my tris are still aching, chest too, lats calves and biceps. I wont be back in gym till monday when i can walk properly and also when i sahll be recovered.
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damn Goudy, looking big as a house, good work.
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i think if you work your calves seriously they will be as big as your arms in no time. here is my no 1 calf training tip: 2-3 second stop in the bottom position. never BOUNCE. when i started doing this my calves grow tremendously in a short time.
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thanks for the tip. I never bounce either doing calves...well the 20time si have done them lol
ty Quaker.
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Calves are the sorest and getting tight when i sit for prolonged periods of time. Though i have mobility whenever i walk for a few mins and stretch them better lol
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calves are still sore as feck lol...tho recovering. I have shoulders tomorro so i should be ok as it wont affect me that much. Legs on tuesday may be fun lol
try to get a few vids up maybe
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shoulders
Military press
178lbsxlots of sets of 5. Little rest
Behind back shrugs
5x10
DB Shrugs
3x15 turbo fast lol
Arnold presses s/s side laterals
3 sets 80's s/s 30's
Great workout overall great pump...ball freezing however
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Not sure how I missed this thread but DAMN Goudy is a big boy! :o
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lol
No sweat thanks man . appreciate it. I read yours...strong as feck
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legs today
OMFG my quads are burning so fucking bad (in a good way) sore to bend down etc...i did slow negatives but explosive squats.
Squats
242lbs
8, 6, 6, 6
Deadlifts
340lbs 5x5 some singles with 300
GM's
178lbs 5 sets
That was it since my calves were ballixed. I forgot to do abs. Was freezing.
All in all good workout. Also nice to see my squatsa nd deads finally start to get semi respectable again.
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legs today
OMFG my quads are burning so fucking bad (in a good way) sore to bend down etc...i did slow negatives but explosive squats.
Squats
242lbs
8, 6, 6, 6
Deadlifts
340lbs 5x5 some singles with 300
GM's
178lbs 5 sets
That was it since my calves were ballixed. I forgot to do abs. Was freezing.
All in all good workout. Also nice to see my squatsa nd deads finally start to get semi respectable again.
come on you lazy pussy ;)...add more quad work. keep doing 5-8 rep sets on squats..but add in some higher rep work on leg presses and leg extensions.
that workout looks like your doing powerlifting or something.
squats
leg press
leg extensions
straight leg deadlifts
different kinds of leg curls
thats how you train for size :D
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My gym is mainly home made equitment.
I am too tall for the hack squat machine lol
Leg extension is the leg curl just with a different pad. Barely works.
I def shpould add more quad work in even at the end lots of pumpy shit. Thing is why are my legs so fucking sore atm...i mean really really tired lol
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My gym is mainly home made equitment.
I am too tall for the hack squat machine lol
Leg extension is the leg curl just with a different pad. Barely works.
I def shpould add more quad work in even at the end lots of pumpy shit. Thing is why are my legs so fucking sore atm...i mean really really tired lol
aha yeah i should have known..i have seen pics of your gym ;D
if the leg curl/ext machine doesnt work do some leg curls with a db between your feet, getto glute ham raises, high rep bulgarian split squats . you need to do some high rep shit to if your gonna be a bodybuilder lol.
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I kno mate.
I am actually comiong ack from injury though i think i need to step it up a gear and stop worrying so much as it seems to be fine atm hence the low volume low weight etc.
Even hack squats holding bar behind back i have read about...I hate ;eg etensions so much...maybe front squats that could be another option.
My legs lack big time. Though own their own look ok. When seen fully i look terrible
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Awesome thread Goudy!
What's the injury?
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Cheers wavelength
It was my back.
I hurt it doing deadlift ages ago a bit. i was doing 5x200, 5x300, 5x400 immediately after each other. It was easy though the more you do the sloppier you get...well i did. Then my shit form on 20rep squats fucked it up.
I never waited enough to let it heal. Trained one day sore for next 2 weeks etc. Studing and hunching over my books fucked it furthur and then box squats really fucked me up.
It felt like the top of my ass as though something was being stretched. Weird feeling but had a serious impact on a lot of my training.I got better by one day squatting simpy 100lbs vvvvv low. Getting better form and adding weight gradually over time. Then when i hit about 200lbs i just do 10x10. Then went heavier again and starting adding the rep her the odd extra set there etc.
It has been approx 9 months since i was on form squatting and deading heavy. By xmas i should be back 905 i think.(i hope) I just keep a tighter form on suats and slow down explode up. Going below parallell but not too low. I have had wee scares but by being careful, concentrating and finally starting to train my abs it all seems to be moving in the right direction
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I kno mate.
I am actually comiong ack from injury though i think i need to step it up a gear and stop worrying so much as it seems to be fine atm hence the low volume low weight etc.
Even hack squats holding bar behind back i have read about...I hate ;eg etensions so much...maybe front squats that could be another option.
My legs lack big time. Though own their own look ok. When seen fully i look terrible
no you dont look like shit, obviously you have really good genetics.
as for you injuries be SMART and learn from them ( im a few years older than you and have done the same mistakes).
i know you love lifting heavy (5s)....but be smart too
lemme know if im pestering you too much lol
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Cheers wavelength
It was my back.
I hurt it doing deadlift ages ago a bit. i was doing 5x200, 5x300, 5x400 immediately after each other. It was easy though the more you do the sloppier you get...well i did. Then my shit form on 20rep squats fucked it up.
I never waited enough to let it heal. Trained one day sore for next 2 weeks etc. Studing and hunching over my books fucked it furthur and then box squats really fucked me up.
It felt like the top of my ass as though something was being stretched. Weird feeling but had a serious impact on a lot of my training.I got better by one day squatting simpy 100lbs vvvvv low. Getting better form and adding weight gradually over time. Then when i hit about 200lbs i just do 10x10. Then went heavier again and starting adding the rep her the odd extra set there etc.
It has been approx 9 months since i was on form squatting and deading heavy. By xmas i should be back 905 i think.(i hope) I just keep a tighter form on suats and slow down explode up. Going below parallell but not too low. I have had wee scares but by being careful, concentrating and finally starting to train my abs it all seems to be moving in the right direction
I had the exact same thing a few years back. Could barely walk. Switched to leg extensions and leg curls for a few months. Gotta be real careful with lower back. Since then, I've always used a belt when going over 100kg for squats. Also concentrated real hard on keeping a straight lower back during the complete motion.
I'm also injured right now, pulled chest. :-\
Sucks when you're motivated and can't train heavy.
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Chest tricep (pushed for time)
flat barbell press
275lbs 5x8 paused (vid of last set) wider grip is def easier
incline DB press
3x8
CG bench
220lbs 3 sets
Weighted dips
3x15 66lbs (taking it easy)
lying tri extensions
3x10 (i think)
light tri extensions s/s pushups...3 s/s back to back
Great workout despite being pushed for time. Vid of last set on bench v easy
Also i dont think anyone who contributes is pestering me at all i am glad of the interets and convos ion teh site. Sucks so bad to be injured thoughi am now learning from every mistake...if i can just get more motivated now though lol
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Its a good thing you showed the weights in the vid otherwise "bullshit until I see proof" would have popped up real fast! ;D
Thats a WIDE grip bro! I cant go very wide. Do you feel it to be beneficial?
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that is actually about 2-3" inside the rings.
I was actually about 1.5" out from the knurling closest to the center of the bar. Very shoulder tricepy. I moved it out maybe 2" and feel all the better for it.
The bench itself is relatively narrow. Widest i could go is maybe pinky on the ring. I am nearly 6'4 so wider...when worked up to over a period of time will prob serve me better in time.
I will let you know soon. When i hit 275 for a few sets of 10 paused then i will move up a weight and stick with a certain grip. I wanna have a pop at around 400lbs in next few montsh
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Guess it just looks wide. ;D
-
back bis today
weighted chins
44lbs 5x 6-7
barbell rows overhand
5x10
cable rows
3 sets
pulldowns
6x8
biceps...
ok workout was out of sorts. Going back to barbell rows. Tried t bars though doesnt feel comfortable or as natural to me as they once did. Maybe too concerned about my back. Barbells i was maybe at a 45degree andgle and felt it. I will continue to do this though if it aggravates my back buck it...ill drop it
-
back bis today
weighted chins
44lbs 5x 6-7
barbell rows overhand
5x10
cable rows
3 sets
pulldowns
6x8
biceps...
ok workout was out of sorts. Going back to barbell rows. Tried t bars though doesnt feel comfortable or as natural to me as they once did. Maybe too concerned about my back. Barbells i was maybe at a 45degree andgle and felt it. I will continue to do this though if it aggravates my back buck it...ill drop it
do you use a lifting belt when lifting?
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no. dont use a belt only on max efforts
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Done shoulders yesteray...slept in for legs today so ill get up early tomorro to squat an dead etc tomorro can afford to miss these workouts. I start work at 1 so if i get up at 9 and am training by half 10 that will be grand.
Shoulders was great and felt so so strong on them for some reason.
anyway
military press
178lbs 10x5 really fast
behind back shrugs
5sets of 10
DB shrugs
3x16
Arnold presses s/s side laterals
80 s/s 30's 10 s/s10 x 3
all done. Looked very well
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Up at 9am today on Sunday to train before work since i missed my workout yesterday.
Legs
squats
242lbs 4x8...piss easy
deads
355lbs (went too heavy soi ill drop back next day)
GM's
178lbs
5x8
Very easy quick workout
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Mondays workout
Chest Triceps
flat barbell press
275lbs 5x8-9 paused
Incline DB
10, 9, 8
CG bench press
3x8 231lbs
tri pushdowns
2x20 (warm up for lying tri entensions)
Lying skull crushers
5 sets
3 sets s/s push ups
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Back today coincided with the photos for getbig. It shows my flaws big time taking full length fotos and the lighting was abysmal in some fotos.
Chins
44lbs 5x6-7 88lbsx1
Barbell rows
100x10 140x3x10 160x2x10 170x2x10
Cable rows
8x8-10
Closegrip pulldowns s/s b/w dips
10 s/s 15
So so so so so sore and tird now. Taking tomorro off to rest and eat and then go back training on thursday for shoulders, friday for legs and taking sat off again possibly or monday just for a bit of rest
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Ended up taking today off. Enjoyed the lie in and extra rest
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Lower back starting to heal a little bit for you? Those are good squat and dead weights considering you're a tallish dude.
-
Legs
squats
242lbs 4x9 so so easy
Deads
345lbs 5x5 easy peasey
GM's
5x5 180lbs also very easy
Abs and i
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Looking good! Nice diaper!
-
Looking good! Nice diaper!
LOL
boxers rolled up...though a diaper is prob more appropriate
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chest tris
Flat barbell press
275lbs 5x8-9 paused reps
DB incline
3 sets
close grip bench
3x8 220lbs
Weighted dips
3 sets
Lying tri extensions
3 sets
Flyes s/s pushups
All done
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Back workout yesterday
weighted chins
lots of sets of 5...dropped weight down as i was feeling very tired
Barbell rows underhand grip
5x10 great exercise really liking them
Cable rows
3 sets
Curls
5x5
was so tired and run down took it real easy and real light
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All Godzilla :D
Had you as Nr. 1
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Really never deserved it. No prep but appreciate it anyway
Shoulders today...in a rush
Military press
188lbs 4x5
Behind back shrugs
5x10
Military press
144lbs 3x8
All i had time for...some vids
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Legs
Squat
253lbs 5x5
deads
330lbs...took it back down as back is fully healed now to build it up quickly
GM's
183lbs 5x6
Vert leg press
3x10...what a shit exercise
abs and calves
Vid
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Good stuff.
If you would have cut 10-15 pounds you probably could have one the contest. bring up your legs and work on your posing. other than that, you have a great frame for a tall guy.
8)
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Cheers mate.
I am lazy. I never tanned or dieted or learned to pose. I tooka few back shots the weke bnefore and lighting was great. Time i took them it was terrible. Meh...thnaks for input man
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yesterday was ok despite me not caring and having a messed up workout.
today was a ggood day in the gym for back...awesome awesome pump and felt strong as a cock.
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Shoulders today
BB military press
5x5 188lbs, very strict in short space of time
Behind back power shrugs
6x9 200lbs
Arnold presses s/s with side lats
70lbs s/s 15lbs
I was tired today...had a 3hr driving lesson and took it easy but felt strong also got a reasonable pump. Legs tomorro then i cant wait to do chest on wednesday properly again.
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FYI, your military pressing video inspired me to start working militarys and behind-neck pressing into my regular upper body days, so thanks for that. :)
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Haha
cheers mate glad to help ya and give you a wee bost.
IMO be v careful with press behind the head. I would maybe do a variation like the bradford press. Its like a military press half up then behind the neck and to the front then back etc. Only go as low as ear lobes though.
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Chest Triceps
flat barbell press
275lbs 5x9
Incline DB
7, 7, 8
CG bench
220 3x8
Weighted dips
3x8
Lying tri extensions
4x10
Flyes s/s overhead tri extension
70 s/s 60lbs
Pushups
3 sets
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Looking good my friend. Havnt been on here or spoken to u in ages and low and behold ur still huge!!lol. Great work!!
davie
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haha
cheers mate, i know we were corresponding frequently for a long while. Hows trianing and how is rugby mate?
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Good mate yeh. I went over to what will be thought of here as the dark side lol....Crossfit. Im probs strongest iv ever been, not saying alot by your standards though, but combined with fittest and most explosive/powerful iv ever been to so its been good. Gotta say im about 7lbs lighter than when i left here though, hard to bulk when your training involves alot of running and the long metcons (metabolic conditioning) is an ass kicker lol.
So i might be coming back to training as before looing for more size again.thinking either powerlifting type shit or DC again. Dc got 30lbs on me in 14minths before so its a toss up right now.
Looking a little fat though bro, guiness your post workout drink of choice now lol, just messing mate. looking sharp!!
davie
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LOL mate i have heard good things about crossfit...if its working keep at it...dont leav ehere though come for the fun and the slaggings and the witty banter.
I would go for DC again as you know it works and wporks for you. great to hear from you bro...keep in touch
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Cheers buddy. Yeh crossfit is great to be honest if u want all round conditioning it is the best by far!!
Bur like i said, for size gains, you gotta be eating a shit load of food to even see the scale flirt with moving up. Iv been eating alot to maintain right now. As my rugby training also burns off alot.
Yeh i quite enjoyed DC, apart from the leg day widow makers, oh crap the flash abcks even hurt lol. Those dam 230lb 20rep squats lol.
Think il probs end up doing that. I like to see that iv been off here 6months and your still as basic as ever, training in that bomb shelter of your. with no windows. Good times my friend. Keep pushing hard.
davie
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All the best davie!!
Back shoulders today
Eplosion in gym means i missed yesterdays so i integrated it today
Military press
6 sets 188lbs
Weighted chins
5x6 22lbs
Deadlifts
Barbell Rows
144lbs 5x12
DB shoulder press s/s wide grip pulldowns
5 sets
Cable rows and light shoulder presses s/s
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Wait, your gym exploded? Acting pretty casual about it, I would say. :)
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water got into the main electric box.
A fireball 6' in diamater exploded 4 feet in front of me lol
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i hope you didn't stop the workout. no pussing out for any reason, brah. >:(
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he closed it.
The Electrical board said he had too lol...twas open today lol
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Legs Lowerback
Squats
253 4x7
Deadlifts
GM's
178lbs 5x10
Abs and calves
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legs today
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You still alive there, big man?
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lol yes just been lazy as trianing was disjointed past few weeks had a lot on.
Be posting again starting tomorro or monday
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they are my goals.
Also. Back training hard again new routine. Despite a wee pull in me pec its going well. I dont think it will affect me too much tbh.
My new routine is
1. Chest/back
2. Arms
3. Shoulders
4. Legs
When i get back into it will post pics vids etc again.
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legs today
Vastly improved from when I last saw them
-
they were shit there believe it or not. Lost a lot cos my back etc.
see how they go in net few weeks
but cheers anyway lol
-
shoulders
military press 10x3
behind back shrugs 5x10
Arnold presses s/s side lats 10 s/s 10 5 sets
dumbell shrugs 3x10
pic dont show much espec as i done delts
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chest back today.
Nice and easy as its start of training cycle. Armpit is still giving me a little trouble though i think its getting slowly better, i hope so anyway.
Did
bench press
chins
incline press
cable rows
dips
barbell rows
Not too pumped but had a slight bit. I really hope my armpit/chest/shoulder gets better soon. some pics
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chest back today.
Nice and easy as its start of training cycle. Armpit is still giving me a little trouble though i think its getting slowly better, i hope so anyway.
Did
bench press
chins
incline press
cable rows
dips
barbell rows
Not too pumped but had a slight bit. I really hope my armpit/chest/shoulder gets better soon. some pics
Whereabouts exactly are you sore? You will have to show me sometime. I was thinking me, you and Paul should go out and grab something to eat sometime to catch up a bit. You should really do the single lifts. Try and encourage a few guys to do them. It would be nice if we could retain our club title.
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shoulders
military press 10x3
behind back shrugs 5x10
Arnold presses s/s side lats 10 s/s 10 5 sets
dumbell shrugs 3x10
pic dont show much espec as i done delts
Huge arm dude. Good stuff.
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Whereabouts exactly are you sore? You will have to show me sometime. I was thinking me, you and Paul should go out and grab something to eat sometime to catch up a bit. You should really do the single lifts. Try and encourage a few guys to do them. It would be nice if we could retain our club title.
right at corner of chest. when i raise arm above head i can feel it...also when do a MM i feel it lol
yes mate def.
In no state to compete anytime soon mate my trianing has been a disaster for so long its fucked uop. only starting to get back now. beattie is back training. havent seen ryan for ages. i know jonny is gonna do it. steven hasnt trained in weeks, he hit a 100kg bench then stopped. stuart i aint seen either and god knows about tony and lawrence.
paul is starting to train again but thats so he can go back to teh HIT squad
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I am back.
Carrying a pec injury right in armpit. Uncomfortable. Had it over a month i got iot form widening my grip too soon too quickly. Ouch.
Trained through it and got worse. Took a few days break. Better but still not 100% or close. I hope if it goes way it has been i should be back in 3 weeks max.
So i am doing light ass weight on chest day for highish reps and it SEEMS to be working or helping at least.
Scuppered my plans to get seriously strong and big.
Everything else is ok although some things do slightly aggravate it and i will just eliminate them until i am 100%
ill post pics and vids again soon when i do something worthwhile
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legs doday
squats
5x5
GM
8x6
Leg press
2x30
calve raises
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Take care of that injury man, outstanding work so far!
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cheers bud i have chest tomorro so ill see what i can do and how its feeling.
last day on bench i just done
176x10 198x10 205x10 210x10 21510 220x15
ill just add a rep to each set i think and see how i go
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so pec is still sore so i am not trianing chest anymore until at LEAST tuesday though i shall prob wait until teh following sat that way 2 weeks solid rest.
when i go back i will simpy do 5x5 at 200lbs on bench incline and dips building it up over time before reverting to a proper structured routine.
chest back day i will simpy do one and ahalf hours or t bar rows and cable rows as these dont affect my pec/armpit.
everything else is going ok i guess so i cant complain.
just very frustrating. here is my goal to deadlift by teh summer. and here is a random back shot i took a few mins ago with my fone.
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Just blasted away what i could do today pain free for my back. was kinda fun
Few light deadlifts
t bar rows in lbs
300lbs 6x6 1x15
260 3x10
220 3x20
cable rows in lbs
110x10
120x10
140x10
160x10
180x10
200x5
180x15
180x10
160 3x15
140 3x10
all done. Felt great
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so pec is still sore so i am not trianing chest anymore until at LEAST tuesday though i shall prob wait until teh following sat that way 2 weeks solid rest.
when i go back i will simpy do 5x5 at 200lbs on bench incline and dips building it up over time before reverting to a proper structured routine.
chest back day i will simpy do one and ahalf hours or t bar rows and cable rows as these dont affect my pec/armpit.
everything else is going ok i guess so i cant complain.
just very frustrating. here is my goal to deadlift by teh summer. and here is a random back shot i took a few mins ago with my fone.
back looking huge right there, Goudy.
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cheers dude.
today i just assed about and pump i got in my back was unreal. i am def going back to t bars...very underrated IMO...forearms were well pumped but burnt big time from them grazing against my track bottoms. stingy lol
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chest has faded away to fuck. i reckon i could be ok to bench on wednesday though ill leave it to monday again.
diud delts today. feeling good. also arms are improving thanks to incline curls
eating a lot. today i had
150g oats with milk @ 11am
3 small bananas @ 13.30pm
coffee and 2 sports drinks @1pm-2.15pm trianing
1' subway...turkey ham, lettuce, onions, jalapenos,cheese and mayo, 2x double chocolate cookies and coke @3pm
7pm..small bars chocolate
8pm 3 small packets of crisps
10.30pm 200g oats and milk
thats what i had so far
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Looking great + happy healing
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WTF? Who is "Ursus"?
-
WTF? Who is "Ursus"?
Goudy's new name
-
Goudy's new name
I will still refer to him as "Goudy!" >:(
-
chest back
Injury still not away though still conscious despiet no pain
flatbarbell bench press
270lbs 5x5 easy
weighted chins
25lbs 5x5
Incline Barbell press to neck
185lbs 5x10
close grip pulldowns
5x10
cable rows s/s flat bench press (just repping shit out of them to help healing staying away form failure)
5 sets
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pics form yesterday
You really need to get that piece of shit out of the lens of your phone. lol
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its a scratch. i think danielle done it.
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its a scratch. i think danielle done it.
Bitches, can't trust them with anything >:(
-
she fucked hers up in a similar way.
i should have taken it out of her face :(
-
Great work! Any plans to PL again anytime soon?
-
I have retired form all PLing and BBuilding comp (excluding Mr Getbig) with a career earnings of $250 dollars the bank is still sorting out
-
You ever consider diversifying your funds? ???
-
??
the bank lost cheque spent weeks chasing it up
-
Today was a great session i think i am almost recoverd 100% still being careful. changing routine next week also as i am hitting my pressing muscles far too miuch
but was bench pressing 275lbs today as easy as i ever have so no complaints fomr me
onwards and upwards i hope!
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Chest and Triceps
Flat Bench Press
264 x 12
275 x 10
286 x 10
300 x 7 (held back)
Incline DB
70lbs x 12
80lbs 4x12
Weighted dips
55 x 12
66 x 8
77 x 8
Incline Flyes
35 x 12
45lbs 4x12
Tri pushdowns
6 plates x 12
7 plates x 12
8 plates x 12
CG Bench
132 x 12
154 x 12
176 x 10
Rope Pushdowns
4 plates 3 x 12
Over head rope extensions (on lat pulldown)
4 x 12
Bench press (light for pump)
132lbs 3 x 15
OI am liking in particular the nench pressing. Next day i will go for 8 on last set with teh same amount of reps and sets leading up to iyt. Then when I feel that i am still doing 8-12 reps I will consider adding weight on the lightest set and continue in a similar fashion. Immense workout. fast paced. tris aching now a bit.
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09.06.09
Back-Bis
chins
t bar rows
close grip pulldowns
wide grip pulldowns
cable rows
bicep bar curls
hammer curls
preacher curls
e-z bar curls
10.06.09
shoulders - traps
shoulder press
behind back shrugs
dumbell press
side laterals
Done
I am sooo looking forward to benching on friday though a bit worried it wont go as well as it did last day. If i eat plenty and get well rested it will bne fine espec as i held back teh last day on last set
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legs today
squats
deadlifts
front squats
good mornings
lying leg curls s/s leg extensions
calf raises
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Legs fecking aching atm from yesterday
Chest-tris today - with exception of bench pressing everything else was done very fast indeed
bench press264x12
275x10
286x10
297x7+2
incline DB
80lbs 3x12 2x10
weighted dips
26.25kgx10
31.25kgx10
36.25kgx8
flyes
45lbs 5x12
Tri pushdowns
7 plates x 12
8 plates x 12, 10
CG bench
70kgx12
80kgx10 (last 2 assisted)
90kgx6+2
rope pushdowns
4 plates 3x12
Overhead rope extensions
3 plates x 12
4 plates 2x12
flat bench press
70kg x12, 10, 8
Chest imporving big time flew through thsi workout.
Critique welcome
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back-bis - trained very fast at start
chins
b/w x 12
1.25kg x 10
2.5kg x 8
b/w x 8
t bars (not inc bar weight)
150lbs x 8
200 x 8
250 x 8
300 x 10
350 x 5
250 x 8
200 x 10
150 x 12
CG pulldowns
6x8
WG pulldowns
3x10
cable rows
4 sets 100lbs - 150lbs
barbell curls
hammer curls
preacher curls
DONE
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Your getting freeky big, especially for sum1 who eats 3 bannanas for one meal, and crisps for another lol.
davie
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Ursus is a bear, no doubt about it. ;)
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Ursus = bear in latin lol ;D
Cheers davie and diecide. appreciated
shoulders today
standing shoulder press - 188lbs 13 sets
behind back power shrugs - 242lbs 4 sets
DB presses s/s side laterals - 80lbs and 25lbs 3 sets
DB shrugs - 3 sets
All done in an hr :)
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13 sets of standing press??
davie
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yup
13x5
Ill aim for 12x5 next week in a short period of time with a weight 5lbs heavier
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see 5x13 makes more sense lol. But hey, i cant argue with the size of your shoulders.
Davie
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sorry i mean 13 sets of 5 lol
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i forgot to post this one as i thought it was good
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Legs yesterday. Good fast workout
Chest tris today. Was tired barely ate yesterday and didnt sleep well.
Highlight was a 264x12 275x8 286x8 308x6 264x11
I was so pumped and felt enormous, trained the latter part of workout fast as hell. Didnt snap pics as there were ppl in changing rooms
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Back and bis son sat
Today was shoulders
Felt good enough despite having a real rough cold and serious congestion
Highlight was 192.5lbs standing press 12x5 very very quickly
Wanted to use heavy DB's today but collar from adjustable DB's was missing so annoying. Will bring my own in next day and keep in my locker
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Looking rather beastly.
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Cheers dude lol
delts today highlight was 198lbs standing press. 11x5 very quickly
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update
Training going ok again. moved worjk for a while and was disrupted. mini heatwave in ireland is making trianing very very hard so i been slacking ALOT
off for 2 weeks so ill really put in the work for next few days and hopefully gym isnt closed too long over teh 12th week or at all
delt strength through roof and chest was going well. i was a bit worried case i pulled it again so i lighteend things down
nothing really new or impressive atm
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:)
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Fugging huge!!!!! :o I suddenly lost the urge to post any more training photo's. :-[
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chest has faded away to fuck. i reckon i could be ok to bench on wednesday though ill leave it to monday again.
diud delts today. feeling good. also arms are improving thanks to incline curls
eating a lot. today i had
150g oats with milk @ 11am
3 small bananas @ 13.30pm
coffee and 2 sports drinks @1pm-2.15pm trianing
1' subway...turkey ham, lettuce, onions, jalapenos,cheese and mayo, 2x double chocolate cookies and coke @3pm
7pm..small bars chocolate
8pm 3 small packets of crisps
10.30pm 200g oats and milk
thats what i had so far
where the hell's your protein ?
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Fugging huge!!!!! :o I suddenly lost the urge to post any more training photo's. :-[
Thanks for kind words - although flattering I am very good witha camera and angles. Best of luck in your training mate!
FAO Geo - I am eating more proetin now but i ate like that for years and grew. Eating more now though
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Sorry if I missed it but how much do you weigh?
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236-8lbs Splinter - not too heavy @ over 6'3
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chest and legs day going well.
Never done back today cos the gay pride parade was on and town would have been packed etc
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238lbs on the button or 17stones
Shoulders today
standing press
203.5lbs 9x5 1x3 in 15 mins
DB shrugs 3 sec hold at top
121lbs 4x12
DB press s/s side laterals
4x12 80lbs s/s 4x8 25lbs
55lbs standing DB press
3x12 for pump
done
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Back today
5x5 weighted chins
4x8 t bar rows
5x12 barbell rows
5x10 wide grip pulldowns
3x12 bbell curls
3x10 hammers
3x12 preachers
3x12 reverse curls
my hands are taking a real battering these days. look horrible - The rust here makes them look yellow
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Dropped a lot of weights back etc Training much faster
Squats
260lbs 5x7
Deadlifts
320lbs 5x5
GM's
188lbs 3x8
Front Squats
132 x 6
143 x 6
154 x 6
Lying Ham curls
40lbs 3x12 - very quiclkly
Standing calf raises
3 x trisets
Seated abs
3x12
Rope crunches
3x12 1x8