davegmb's journal [Forum Archive]

Pages: 1 2 3 4 5 6 7 8 9 10

davegmb's journal

(CLICK HERE here to view the original thread with full colors/images)

Posted by: davegmb

Im 29 years old and im 30 in october, which my girlfriend takes great delight in teasing me about. She will regret it when its her turn though lol!
Never really kept a journal before, im 6'1" and around 12 stone, always been toned and had muscle because ive played alot of football (soccer), but never really had size.
So now im getting too old to run around the pitch like i used to, decided to try and bulk up and fill out those t-shirts.
Routine is as follows with weight ive been doing so far:
Day 1: Uper pull
(1.) Bent Over Row 3x8 (45kg/99lbs)
(2.) Pullups 3x8
(3.) Single arm DB Row 3x8 (30kg/66lbs)
(4.) Close-Grip Chinups 3x8
(5.) Barbell curls 2x10 (30kg/66lbs) could go heavier on this but concentrate on form and really slow to finish off day

Day 2: Lower Push
(1.) Back Squats 5x8 (75kg/165lbs) a weak point but i love doing them and go deep
(2.) BB lunges 3x8 each leg (60kg/132lbs)
(3.) Leg Press 3x8 (190kg/419lbs)
(4) calves standing and sitting

Day 3: Upper Push
(1.) Bench Press 3x8 (75kg/165lbs)
(2.) Neutral DB Press 3x8
(3.) Incline Bench Press 3x8 (70kg/154lbs)
(4.) Corner Press 3x8 (47.5kg/105lbs)
(5.)Dips weighted 2x10

Day 4: Lower Pull
(1.) Deadlifts 5x5 (100kg/220lbs)
(2.) Good Mornings 3x8
(3.) Romanian Deadlifts 3x8 (70kg/154lbs)
(4.) Calves standing and sitting
Im eating 6 small meals a day and on hurricane xs (carbs/protein/creatine). Ill let you know how i get on.

Posted by: Curt James

Welcome to the site, Dave, and glad you decided to create a journal.

But thirty years old? Will your girlfriend be retiring you to an old folks home on your birthday?

Posted by: davegmb

Originally Posted by Curt James

Welcome to the site, Dave, and glad you decided to create a journal.

But thirty years old? Will your girlfriend be retiring you to an old folks home on your birthday?

Thanks mate, she's 26 years old and she is enjoying me turning 30 a little too much lol. Old folks home, maybe! save me a space lol

Posted by: davegmb

Todays session:

Pull ups: 8,8,7
Bent over BB row: 8x 45kg(99lbs), 8x 45kg(99lbs), 10x 50kg(110lbs)
CG Chin ups: 9,6,8
Single arm DB row: 8x 30kg(66lbs), 8x 30kg(66lbs), 10x 30kg(66lbs)
BB curls: 8x 30kg(66lbs), 8x 30kg(66lbs)

Finish off with a 1 mile jog on the treadmill. Felt strong, but my chin ups really suffered by doing them 3rd in my excerise workout, have to make sure i change the order every time i go.

Posted by: bigdavetom

Originally Posted by davegmb

Todays session:

Pull ups: 8,8,7
Bent over BB row: 8x 45kg(99lbs), 8x 45kg(99lbs), 10x 50kg(110lbs)
CG Chin ups: 9,6,8
Single arm DB row: 8x 30kg(66lbs), 8x 30kg(66lbs), 10x 30kg(66lbs)
BB curls: 8x 30kg(66lbs), 8x 30kg(66lbs)

Finish off with a 1 mile jog on the treadmill. Felt strong, but my chin ups really suffered by doing them 3rd in my excerise workout, have to make sure i change the order every time i go.

going gd mate do a set of pulls then chins see how it goes

Posted by: Gazhole

Workouts - and program - looks good, mate! Nice and simple with lots of room for hard work!

Posted by: davegmb

Originally Posted by Gazhole

Workouts - and program - looks good, mate! Nice and simple with lots of room for hard work!

Thanks Gaz, hoping that posting a journal will spare me on to push those numbers up. Though i still say theres nothing like a pretty girl in the gym to help you push out a few more reps, they should employ them to just to stand next to you when your struggling.

Posted by: davegmb

Quads today:

Squats:
8x 154lbs (70kg)
8x 165lbs (75kg)
8x 165lbs (75kg)
6x 176lbs (80kg)
6x 176lbs (80kg)

Front squats:
8x 110lbs (50kg)
8x 110lbs (50kg)
8x 110lbs (50kg)

BB step ups:
8(each leg)x 110lbs (50kg)
8(each leg)x 132lbs (60kg)

Leg extensions:
8x 110lbs (50kg)
8x 110lbs (50kg)

Calves seated:
14x 77lbs (35kg)
14x 77lbs (35kg)
12x 77lbs (35kg)

Calves standing:
10x 198lbs (90kg)
10x 215lbs (97.5kg)
10x 215lbs (97.5kg)

Tough work today, it was so hot too, did not feel like being in the gym, but got it done and my legs felt wobbly walking out.

Posted by: Gazhole

Quad-death! I like it. Nice work.

Posted by: davegmb

Incline BB bench press:
8x 154lbs(70kg)
8x 165lbs(75kg)
6x 165lbs(75kg)

Corner press supersetted with a russian twist:
10x 99lbs(45kg)
10x 110lbs(50kg)
8x 121lbs(55kg)

Flat BB bench press:
10x 154lbs(70kg)
8x 165lbs(75kg)
6x 176lbs(80kg)

Military press:
10x 66lbs(30kg)
9x 66lbs(30kg)
10x 66lbs(30kg)

Weighted Dips:
10x 11lbs(5kg)
10x 16.5lbs(7.5kg)

Standing cable crunches:
15x 44lbs(20kg)
15x 44lbs(20kg)
15x 44lbs(20kg)

2x 15 knee raises

Phew that was a tough one, i was shattered by the time i got to the military press so could only manage a light wieght, have to mix the order up next time.

Posted by: davegmb

Hamstring day

Deadlifts:
5 X 176lbs (80kg)
5 x 220lbs (100kg)
5 x 243lbs (110kg)
4 x 243lbs (110kg) failed on the 5th
5 x 220lbs (100kg)

Good mornings:
10 x 44lbs (20kg)
10 x 66lbs (30kg)
10 x 88lbs (40kg)

Romanian deadlifts:
10 x 132lbs (60kg)
8 x 154lbs (70kg)
8 x 154lbs (70kg)

Seated calves:
10 x 99lbs (45kg)
10 x 99lbs (45kg)
10 x 99lbs (45kg)

Standing calves:
10 X 215lbs (97.5kg)
10 x 215lbs (97.5kg)
10 x 225lbs (102kg)

Had my first ever deadlift scary moment today

when i failed on the fourth rep of my fourth set, really need to learn to just drop the weight, but doesnt feel natural so just kept hold of it and went back down, escaped in one peice though.
Good mornings felt good, possibly went too heavy on the 3rd set though and effected my form a bit.

Posted by: FMJ

Originally Posted by davegmb

Hamstring day

Deadlifts:
5 X 176lbs (80kg)
5 x 220lbs (100kg)
5 x 243lbs (110kg)
4 x 243lbs (110kg) failed on the 5th
5 x 220lbs (100kg)

Good mornings:
10 x 44lbs (20kg)
10 x 66lbs (30kg)
10 x 88lbs (40kg)

Romanian deadlifts:
10 x 132lbs (60kg)
8 x 154lbs (70kg)
8 x 154lbs (70kg)

Seated calves:
10 x 99lbs (45kg)
10 x 99lbs (45kg)
10 x 99lbs (45kg)

Standing calves:
10 X 215lbs (97.5kg)
10 x 215lbs (97.5kg)
10 x 225lbs (102kg)

Had my first ever deadlift scary moment today

Hi Dave. Awesome that you setup a journal man!

Numbers and routine looks good. Too much volume for my taste but I'm not a fan of volume to begin with.

Looking forward to watching your progress.

Posted by: davegmb

Originally Posted by FMJ

Hi Dave. Awesome that you setup a journal man!

Numbers and routine looks good. Too much volume for my taste but I'm not a fan of volume to begin with.

Looking forward to watching your progress.

Thanks FMJ, too much deadlifting or too many excercises?

Posted by: davegmb

I actually saw stars when i failed on my last deadlift rep

Posted by: Curt James

^That's some serious lifting!

Posted by: FMJ

Originally Posted by davegmb

Thanks FMJ, too much deadlifting or too many excercises?

I was thinking too many exercises per bodypart but again, that's just me bro. Some guys don't respond without enough volume. Others overtrain quick with too much. It really depends on the individual. I say, if it's working for you, stick to it but if you start feeling burned out or you just stop making gains, drop one or two exercises and see if it helps.

Posted by: davegmb

Today i got engaged, so no training for today, but lots and lots of food and Grolsch lager

Posted by: Gazhole

Congratulations mate

Now go enjoy yourself!

Posted by: FMJ

Originally Posted by davegmb

Today i got engaged, so no training for today, but lots and lots of food and Grolsch lager

Nice! Congrats! Have a drink for me!

Posted by: davegmb

Overhead neutral grip DB press:
10 X 44lbs (20kg)
10 X 44lbs (20kg)
10 X 44lbs (20kg)

DB bench press:
8 X 72lbs (32.5kg)
8 X 72lbs (32.5kg)
8 X 72lbs (32.5kg)

Corner Press:
8 X 132lbs (60kg)
8 X 132lbs (60kg)
8 X 132lbs (60kg)

Overhead tricep rope extensions:
10 X 33lbs (15kg)
10 X 33lbs (15kg)
10 X 33lbs (15kg)

Never good working out with a hangover, but got through it

Posted by: davegmb

Quad day today and the squat rack had been took over by a group of lads who were taking ages to do their sets, so decided to do a couple of the variations fufu posted:

Hack squats.......how good is this excercise, i loved them, found them really easy to get used to (apart from bruising my calves), would definately give these a go if your not already. Started off light to check i could do it, but then just kept adding the weight:

8 X 132lbs (60kg)
8 X 154lbs (70kg)
8 X 165lbs (75kg)
8 X 176lbs (80kg)
8 X 176lbs (80kg)

Lumber jack squats...........first time trying these too and would definately do them again:

8 X 132lbs (60kg)
8 X 132lbs (60kg)
8 X 132lbs (60kg)

Was going to do Bulgarian split squats, have done these before and know they are tough but couldnt find a free bench to rest my foot on so did the leg press instead:

8 X 419lbs (190kg)
8 X 419lbs (190kg)
8 X 419lbs (190kg)

Leg press calf raises:
15 X 331lbs (150kg)
13 X 331lbs (150kg)
13 X 331lbs (150kg)

Seated calf raises:
10 X 77lbs (35kg)
10 X 77lbs (35kg)
10 X 77lbs (35kg)

Posted by: davegmb

Deadlifts:
5 X 198lbs (90kg)
5 X 220lbs (100kg)
5 X 243lbs (110kg)
5 X 243lbs (110kg)
5 X 243lbs (110kg)

Good mornings:
8 X 44lbs (20kg)
8 X 66lbs (30kg)
10 X 66lbs (30kg)

Romanian deadlifts:
8 X 154lbs (70kg)
8 X 154lbs (70kg)
8 X 154lbs (70kg)

Standing calf raises:
10 X 231lbs (105kg)
10 X 231lbs (105kg)
10 X 231lbs (105kg)

Seated calf raises:
8 X 99lbs (45kg)
10 X 94lbs (42.5kg)
10 X 94lbs (42.5kg)

I did some ab work in between too, with standing cable crunches and knee raises. Lower back is burning a bit but went well apart from that.

Posted by: DaMayor

Welcome to IM, Dave.

(I sound like Rob's automated response in the newbie thread, lol)

Originally Posted by davegmb

Thanks FMJ, too much deadlifting or too many excercises?

Originally Posted by FMJ

I don't know, FM, that looks like a lot of volume for a guy who's almost 30 years old......and now engaged.

Apparently, you enjoy pain Dave, yeah?

Posted by: davegmb

Originally Posted by DaMayor

I don't know, FM, that looks like a lot of volume for a guy who's almost 30 years old......and now engaged.

Apparently, you enjoy pain Dave, yeah?

Thanks DaMayor, lol yeah i must be a glutten for punishment, she's turning into bridezilla already

Posted by: Gazhole

Deadlifts are creeping up every time, dude! Nice job!

Posted by: davegmb

Thanks Gaz, they felt alot more comfortable this week

Posted by: bigdavetom

looking gd dave your a strong lad

Posted by: davegmb

Originally Posted by bigdavetom

looking gd dave your a strong lad

Thanks big lad, im trying my best

Posted by: bigdavetom

hey im 30 in sept lol thats why i cant deadlift as much lol

Posted by: davegmb

Originally Posted by bigdavetom

hey im 30 in sept lol thats why i cant deadlift as much lol

Grim isnt it, oh well ill just lie and keep telling people im 29.

Posted by: davegmb

Pull ups:
3 X 8
Chin up CG:
1 X 10

Bent over barbell row:
8 X 99lbs (45kg)
8 X 99lbs (45kg)
8 X 99lbs (45kg)

Single arm DB row:
8 X 66lbs (30kg)
8 X 66lbs (30kg)
8 X 72lbs (32.5kg)

BB curls:
10 X 66lbs (30kg)
10 X 66lbs (30kg)
10 X 66lbs (30kg)

DB hammer curls resting on a bench:
8 X 22lbs (10kg)
8 X 22lbs (10kg)

Posted by: bigdavetom

Originally Posted by davegmb

Grim isnt it, oh well ill just lie and keep telling people im 29.

it is it is

ppl keep thinking im bout 25 so il just go with flow lol

Posted by: davegmb

Back squats:
8 x 154lbs (70kg)
8 x 165lbs (75kg)
8 x 171lbs (77.5kg)
8 x 171lbs (77.5kg)
6 x 171lbs (77.5kg)

Hack squats:
8 x 154lbs (70kg)
8 x 176lbs (80kg)
8 x 176lbs (80kg)

Leg press:
8 x 441lbs (200kg)
8 x 441lbs (200kg)
8 x 441lbs (200kg)

Leg press calf raises:
14 x 331lbs (150kg)
14 x 331lbs (150kg)
14 x 331lbs (150kg)

Seated calf raises:
10 x 66lbs (30kg)
10 x 66lbs (30kg)
10 x 66lbs (30kg)

My quads were screaming for mercy by the end of this session.

Posted by: davegmb

Pull ups neutral grip:
x 10
x 10
x 6
x 7

Bent over barbell row:
8 X 110lbs (50kg)
8 x 110lbs (50kg)
10 x 110lbs (50kg)

CG barbell curls:
10 x 66lbs (30kg)
10 x 66lbs (30kg)
8 x 66lbs (30kg)

Preacher hammer curls:
10 x 22lbs (10kg)
10 x 22lbs (10kg)

Single arm rows:
10 X 66lbs (30kg)
10 x 66lbs (30kg)
12 x 66lbs (30kg)

Posted by: davegmb

An old wrist injury has popped back up again, which knocks the confidence a bit and hampers my lifts, but i strapped it up and did my best. Tried less rest in between my lifts too which made it much harder and effected my numbers. Im full of excuses today

Incline BB bench press:
8 x 154lbs (70kg)
8 x 165lbs (75kg)
6 x 165lbs (75kg)

Shoulder press neutral grip:
8 x 44lbs (20kg)
7 x 44lbs (20kg)
7 x 44lbs (20kg)

Flat BB bench press:
8 x 154lbs (70kg)
6 x 154lbs (70kg)
6 x 154lbs (70kg)

Dips:
x 8 + 11lbs
x 8 + 11lbs
x 8 + 11lbs

Overhead rope extensions:
8 x 33lbs (15kg)
8 x 33lbs (15kg)

Finished off with 3 sets of 20 reps Russian Twists using a 15kg (33lbs) barbell and a 20kg (44lbs) weight.

Posted by: FMJ

Originally Posted by davegmb

Back squats:
8 x 154lbs (70kg)
8 x 165lbs (75kg)
8 x 171lbs (77.5kg)
8 x 171lbs (77.5kg)
6 x 171lbs (77.5kg)

Hack squats:
8 x 154lbs (70kg)
8 x 176lbs (80kg)
8 x 176lbs (80kg)

Leg press:
8 x 441lbs (200kg)
8 x 441lbs (200kg)
8 x 441lbs (200kg)

Leg press calf raises:
14 x 331lbs (150kg)
14 x 331lbs (150kg)
14 x 331lbs (150kg)

Seated calf raises:
10 x 66lbs (30kg)
10 x 66lbs (30kg)
10 x 66lbs (30kg)

My quads were screaming for mercy by the end of this session.

That's a great looking leg day Dave. Impressive Hack squats.

Posted by: davegmb

Originally Posted by FMJ

That's a great looking leg day Dave. Impressive Hack squats.

Thanks mate, really enjoying the hack squats, good alternative to front squats for me.

Posted by: Curt James

Originally Posted by davegmb

Pull ups neutral grip:
x 10
x 10
x 6
x 7

Bent over barbell row:
8 X 110lbs (50kg)
8 x 110lbs (50kg)
10 x 110lbs (50kg)

CG barbell curls:
10 x 66lbs (30kg)
10 x 66lbs (30kg)
8 x 66lbs (30kg)

Preacher hammer curls:
10 x 22lbs (10kg)
10 x 22lbs (10kg)

Single arm rows:
10 X 66lbs (30kg)
10 x 66lbs (30kg)
12 x 66lbs (30kg)

Jealous.

Posted by: davegmb

Deadlifts:
5 x 198lbs (90kg)
5 x 220lbs (100kg)
5 x 242lbs (110kg)
5 x 242lbs (110kg)
5 x 242lbs (110kg)

Hamstring curls:
10 x 77lbs (35kg)
10 x 77lbs (35kg)
10 x 77lbs (35kg)

Romanian deadlifts:
10 x 154lbs (70kg)
10 x 154lbs (70kg)
10 x 154lbs (70kg)

Standing calf raises using free weights with balls of feet on plates:
12 x 110lbs (50kg)
12 x 110lbs (50kg)
12 x 110lbs (50kg)
I like these free weight calf raises as really had to work on my balance too so muscles must be working extra hard, nearly fell forward a couple of times.

Standing calf raises machine:
10 x 231lbs (105kg)
10 x 247lbs (112kg)
10 x 247lbs (112kg)

All this work on my legs and calves starting to become noticeable, can see my calves and legs coming up wahooo

Posted by: fufu

good job

Posted by: JerseyDevil

Good intensity Dave!

Posted by: davegmb

Thanks chaps

Posted by: davegmb

My playlist:

Fortunate Son - Creedence clear water revival
YouTube - Creedence Clearwater Revival- Fortunate son- Music video

She sells Sanctuary - The Cult

YouTube - The Cult - She Sells Sanctuary (Official Music Video)

All along the watch tower - Jimi Hendrix

YouTube - Jimi Hendrix - All Along The Watchtower w/ lyrics

Raspberry Beret - Prince

YouTube - Prince - Raspberry Beret - with lyrics

Sympathy with the devil - Rolling stones

YouTube - The Rolling Stones - Sympathy For The Devil -HQ

London calling - The clash

http://www.youtube.com/watch?v=QcPvHkXfqoc

Whiskey in the Jar - Thin Lizzy

YouTube - Thin lizzy - Whiskey in the Jar | Full Version | With Lyrics

Teenage kicks - The undertones

YouTube - The Undertones - Teenage Kicks

Ever fallen in love with someone (you shouldnt have fallen in love with) - The buzzcocks

YouTube - Buzzcocks - Ever Fallen In Love (With Some You Shouldn't)

Not fade away - The Rolling Stones

YouTube - Rolling Stones-Not Fade Away (Variante 1)

Born to run - Bruce Springsteen

http://www.youtube.com/watch?v=ggWZUm1ETNo

Sweet Home Alabama - Lynyrd Skynyrd

YouTube - Sweet Home Alabama-lynyrd skynyrd (lyrics in description)

Running on Empty - Jackson Browne

YouTube - Jackson Browne 1977 Running on Empty

Layla - Eric Clapton and the dominos

YouTube - Eric Clapton - Layla

You shook me all night long - AC/DC

YouTube - AC/DC - You Shook Me All Night Long

Up and around the bend - Creedence clear water revival

YouTube - CREEDENCE CLEAR WATER REVIVAL-UP AND AROUND THE BEND!!!

Keep the faith - Bon jovi

YouTube - Bon Jovi - Keep the Faith

Posted by: davegmb

2000M row to warm up

Pull ups:
x 8 wide grip
x 8 wide grip
x 8 neutral grip
x 8 neutral grip

Bent over BB row:
8 x 110lbs (50kg)
8 x 116lbs (52.5kg)
8 x 121lbs (55kg)

Single arm rows:
10 x 55lbs (25kg)
10 x 66lbs (30kg)
10 x 66lbs (30kg)

DB preacher curls:
10 x 28lbs (12.5kg)
10 x 28lbs (12.5kg)
10 x 28lbs (12.5kg)

DB preacher hammer curls:
10 x 22lbs (10kg)
10 x 22lbs (10kg)

Posted by: JerseyDevil

Originally Posted by davegmb

My playlist:

Fortunate Son - Creedence clear water revival
YouTube - Creedence Clearwater Revival- Fortunate son- Music video

She sells Sanctuary - The Cult

YouTube - The Cult - She Sells Sanctuary (Official Music Video)

All along the watch tower - Jimi Hendrix

YouTube - Jimi Hendrix - All Along The Watchtower w/ lyrics

Raspberry Beret - Prince

YouTube - Prince - Raspberry Beret - with lyrics

Sympathy with the devil - Rolling stones

YouTube - The Rolling Stones - Sympathy For The Devil -HQ

London calling - The clash

http://www.youtube.com/watch?v=QcPvHkXfqoc

Whiskey in the Jar - Thin Lizzy

YouTube - Thin lizzy - Whiskey in the Jar | Full Version | With Lyrics

Teenage kicks - The undertones

YouTube - The Undertones - Teenage Kicks

Ever fallen in love with someone (you shouldnt have fallen in love with) - The buzzcocks

YouTube - Buzzcocks - Ever Fallen In Love (With Some You Shouldn't)

Not fade away - The Rolling Stones

YouTube - Rolling Stones-Not Fade Away (Variante 1)

Born to run - Bruce Springsteen

http://www.youtube.com/watch?v=ggWZUm1ETNo

Sweet Home Alabama - Lynyrd Skynyrd

YouTube - Sweet Home Alabama-lynyrd skynyrd (lyrics in description)

Running on Empty - Jackson Browne

YouTube - Jackson Browne 1977 Running on Empty

Layla - Eric Clapton and the dominos

YouTube - Eric Clapton - Layla

You shook me all night long - AC/DC

YouTube - AC/DC - You Shook Me All Night Long

Up and around the bend - Creedence clear water revival

YouTube - CREEDENCE CLEAR WATER REVIVAL-UP AND AROUND THE BEND!!!

Keep the faith - Bon jovi

YouTube - Bon Jovi - Keep the Faith

You crack me up! You are a young buck, and loving the music I loved and grew up with. Difference is, I am 54... I liked every one you posted, but I never heard of the Buzzcocks, or the Undertones. Great stuff.

Did I ever tell you my mom, who passed 3 years ago, was British?

Posted by: Curt James

Originally Posted by davegmb

2000M row to warm up

Pull ups:
x 8 wide grip
x 8 wide grip
x 8 neutral grip
x 8 neutral grip

Bent over BB row:
8 x 110lbs (50kg)
8 x 116lbs (52.5kg)
8 x 121lbs (55kg)

Single arm rows:
10 x 55lbs (25kg)
10 x 66lbs (30kg)
10 x 66lbs (30kg)

DB preacher curls:
10 x 28lbs (12.5kg)
10 x 28lbs (12.5kg)
10 x 28lbs (12.5kg)

DB preacher hammer curls:
10 x 22lbs (10kg)
10 x 22lbs (10kg)

Strong.

Posted by: davegmb

Originally Posted by JerseyDevil

Thanks JerseyDevil, i just love good music thats all, be that from this week or 30 years ago makes no difference to me.
Sorry to hear about your mum, where abouts was she from? my sister lives in Barnegat, New Jersey, she married an American and she teaches French in a school over there. Still not ben yet though, keep meaning to.

Posted by: davegmb

Originally Posted by JerseyDevil

I liked every one you posted, but I never heard of the Buzzcocks, or the Undertones.

The Undertones are a punk rock/power pop band formed in Derry, Northern Ireland, in 1975. Their lead singer had one of the coolest names ever in music Feargel Sharkey lol.

Buzzcocks are an English punk band formed in Bolton in 1976, led by singer–songwriter–guitarist Pete Shelley.[6]
The name "Buzzcocks" was chosen by Howard Devoto and Pete Shelley after reading the headline "it's the buzz, cocks!" in a review of the TV series Rock Follies in Time Out magazine. The "buzz" is the excitement of playing on stage; "cock" is Manchester slang meaning "mate" (as in friend / buddy). They thought it captured the excitement of the Sex Pistols and nascent punk scene.[8]

NOW YOU KNOW LOL

Posted by: davegmb

5 minute cycle to warm up

Back squats:
8 x 154lbs (70kg)
8 x 165lbs (75kg)
8 x 171lbs (77.5kg)
8 x 176lbs (80kg)
8 x 182lbs (82.5kg)

Improved on my squat this week and felt like i had alot more in me too thanks to some great tips from Gaz (see gazhole journal for details).

Hack squats:
8 x 176lbs (80kg)
8 x 187lbs (85kg)
8 x 187lbs (85kg)

Leg extensions: (dont usually do these, but they were all i could manage after the back and hack squats:
12 x 110lbs (50kg)
12 x 110lbs (50kg)
10 x 99lbs (45kg)

Seated calf raises:
20 x 55lbs (25kg)
15 x 55lbs (25kg)
15 x 55lbs (25kg)

Standing calf raises:
10 x 231lbs (105kg)
10 x 248lbs (112.5kg)
10 x 248lbs (112.5kg)

If there wasnt so many people about, i would have crawled out of the gym today my legs felt that wobbly.

Posted by: JerseyDevil

Originally Posted by davegmb

Sorry to hear about your mum, where abouts was she from? my sister lives in Barnegat, New Jersey, she married an American and she teaches French in a school over there. Still not ben yet though, keep meaning to.

She grew up in London. Seven Oaks, Kent I believe.

Barnegat is on the shore, nice area!

Posted by: davegmb

Originally Posted by JerseyDevil

She grew up in London. Seven Oaks, Kent I believe.

Barnegat is on the shore, nice area!

Your mum came from a loverly place, Sevenoaks is a really nice affluent area, they call Kent 'The Garden of England' due to its beautifull countryside.

Posted by: davegmb

Decided to go light today with high reps on the incline bench press to mix it up a touch, as my chest has always been a strong point in my physique so not a body part i need to see much growth in. One of those people who just naturally has defined pecs, alhtough would rather be one of those who naturally has monster legs.

I also put the hang, clean and press back in this week and forgot how much it takes out of me, must remember to do it first next time.

Incline BB bench press:
17 x 110lbs (50kg)
15 x 110lbs (50kg)
15 x 119lbs (50kg)

Hang, clean and press:
6 x 88lbs (40kg)
8 x 88lbs (40kg)
8 x 88lbs (40kg)

Cable flyes:
12 x 66lbs (30kg) each side
12 x 66lbs (30kg) each side
12 x 66lbs (30kg) each side

Corner press superset with barbell russian twist:
8 x 110lbs (50kg)
8 x 110lbs (50kg)
8 x 99lbs (45kg)

Overhead rope extensions superset with standing cable crunches:
12 x 33lbs (15kg)
8 x 44lbs (20kg)
8 x 44lbs (20kg)

Posted by: davegmb

My traps are really sore today from the hang, clean and presses. Never felt this kind of burn with shrugs. I like it

Posted by: davegmb

Germany beat England in the World cup........urgh. However, on the plus side i went the gym that annoyed with our over paid, over hyped, spoilt players that i was angry enough to lift a PR in the deadlift

HAMSTRING DAY

1000M row to warm up

Deadlift:
5 x 198lbs (90kg)
5 x 243lbs (110kg)
5 x 254lbs (115kg)
5 x 265lbs (120kg) PR
5 x 265lbs (120kg)

Hamstring curls:
12 x 66lbs (30kg)
12 x 66lbs (30kg)
12 x 66lbs (30kg)

Good Mornings:
12 x 44lbs (20kg)
12 x 55lbs (25kg)
12 x 61lbs (27.5kg)

Leg press calf raises:
10 x 331lbs (150kg)
10 x 331lbs (150kg)
10 x 331lbs (150kg)

Standing calf raises:
10 x 247lbs (112kg)
10 x 247lbs (112kg)
10 x 247lbs (112kg)

Posted by: JerseyDevil

Originally Posted by davegmb

Germany beat England in the World cup........urgh. However, on the plus side i went the gym that annoyed with our over paid, over hyped, spoilt players that i was angry enough to lift a PR in the deadlift

I wasn't going to say anything....
but England was robbed on the goal that would have tied it at 2-2. That said, Germany outplayed your lads. ENGLAND WILL BE BACK!

Anyway... Look at those deads! Just a piece of advice. Warm up with 150 lbs or so, then go 225, then your top weight. The warm up sets are redundant.

Posted by: DOMS

Originally Posted by davegmb

Germany beat England in the World cup........urgh.

Originally Posted by JerseyDevil

I wasn't going to say anything....
but England was robbed on the goal that would have tied it at 2-2.

Never have I seen a sport with so many blatantly corrupt referees.

Solid workout, Dave!

Posted by: davegmb

Originally Posted by JerseyDevil

I wasn't going to say anything....
but England was robbed on the goal that would have tied it at 2-2. That said, Germany outplayed your lads. ENGLAND WILL BE BACK!

Anyway... Look at those deads! Just a piece of advice. Warm up with 150 lbs or so, then go 225, then your top weight. The warm up sets are redundant.

Okay ill give this a blast, thanks. Yeah we were clearly outplayed, that hurts more then the disallowed goal, considering we are suposed to have the better players.

Posted by: davegmb

Day off from the gym today, so heres a post about my home city

YouTube Video

Posted by: JerseyDevil

Originally Posted by davegmb

Day off from the gym today, so heres a post about my home city

Dude, you or who wrote that, has obviously never been to Gary, Indiana or Detroit, Michigan.... At least Liverpool is steeped in history, and known as the home of John, Paul, George and Ringo.

Posted by: davegmb

Originally Posted by JerseyDevil

Dude, you or who wrote that, has obviously never been to Gary, Indiana or Detroit, Michigan.... At least Liverpool is steeped in history, and known as the home of John, Paul, George and Ringo.

Haha no ive never been to any of those places your quite right. Its not really meant as a slur anyway, yeah Liverpool has a great history like most city's with a dock, its produced famous music too. But its quite a poor town too if you stray away from the city centre, like most other northern towns in England, but im not sure we would have it any other way to be honest. We Scoucers like having something to whinge about lol

Posted by: davegmb

Back squats:
8 x 154lbs (70kg)
8 x 165lbs (75kg)
8 x 176lbs (80kg)
8 x 187lbs (85kg)
8 x 176lbs (80kg)

Hack squats:
8 x 176lbs (80kg)
8 x 187lbs (85kg)
8 x 187lbs (85kg)

Leg extensions:
12 x 110lbs (50kg)
11 x 110lbs (50kg)
11 x 110lbs (50kg)

Seated calf raises:
20 x 55lbs (25kg)
20 x 55lbs (25kg)
18 x 55lbs (25kg)

Leg press calf raises:
20 x 220lbs (100kg)
20 x 220lbs (100kg)
20 x 220lbs (100kg)

It was such a hot day today and the air con in the gym was non existant. I felt so sick and wobbly on my legs after doing the back and hack squats, i had to sit down and take deep breaths to stop myself throwing up.

Posted by: Curt James

^To stop from throwing up? Come on, Dave! That's the hallmark of...

HARDKOOOORRRR!!!!

Throwing up while doing legs!

Solid work, good sir.

Posted by: davegmb

Originally Posted by Curt James

^To stop from throwing up? Come on, Dave! That's the hallmark of...

HARDKOOOORRRR!!!!

Throwing up while doing legs!

Solid work, good sir.

Haha not sure if wanting to throw up after doing legs is something id like to experience every week, but ill take your plaudits for this week, thank you Curt.

Posted by: Curt James

haHA

Yeah, I doubt I'd want to puke every legs day either.

Posted by: davegmb

Pull ups x 8
Neutral pull ups x 8
Chin ups x 8

Bent over BB row:
10 x 110lbs (50kg)
10 x 110lbs (50kg)
8 x 110lbs (50kg)

Seated rows:
10 x 127lbs (57.5kg)
10 x 127lbs (57.5kg)
8 x 143lbs (65kg)

My brother in law is over from America and he likes doing this move for his back. Not sure what its called but i tried it. You use the lat pull down but standing up with your arms extended straight in front of you, kind of like a tricep pull down but your arms are extended straight out and apparently hits your back. Undecided whether i like it or not, did 3 sets of 10 with a low weight.

Incline seated bicep curls:
10 x 22lbs (10kg)
10 x 22lbs (10kg)
10 x 22lbs (10kg)

Preacher hammer curls:
8 x 22lbs (10kg)
7 x 22lbs (10kg)
7 x 22lbs (10kg)

Posted by: davegmb

BB bench press:
10 x 165lbs (75kg)
8 x 176lbs (80kg)
5 x 198lbs (90kg) PR

Incline DB bench press:
8 x 66lbs (30kg) each side
5 x 66lbs (30kg) each side
8 x 55lbs (25kg) each side

Cable flyes:
10 x 66lbs (30kg) each side
10 x 77lbs (35kg) each side
10 x 77lbs (35kg) each side

Corner press superset with barbell russian twist:
10 x 88lbs (40kg) each shoulder
10 x 99lbs (45kg) each shoulder
10 x 99lbs (45kg) each shoulder

Dips:
8 x BW plus 16lbs (7.5kg)
8 x BW plus 16lbs (7.5kg)

Overhead rope extensions:
10 x 33lbs (15kg)
10 x 33lbs (15kg)

Little more volume then i usually do, as ive got more brother in law over from the US for 6 weeks and he likes to do more, so ill go with it while he's over. I lifted my best ever ever ever on the bench press though

Posted by: FMJ

Originally Posted by davegmb

BB bench press:
10 x 165lbs (75kg)
8 x 176lbs (80kg)
5 x 198lbs (90kg) PR

Incline DB bench press:
8 x 66lbs (30kg) each side
5 x 66lbs (30kg) each side
8 x 55lbs (25kg) each side

Cable flyes:
10 x 66lbs (30kg) each side
10 x 77lbs (35kg) each side
10 x 77lbs (35kg) each side

Corner press superset with barbell russian twist:
10 x 88lbs (40kg) each shoulder
10 x 99lbs (45kg) each shoulder
10 x 99lbs (45kg) each shoulder

Dips:
8 x BW plus 16lbs (7.5kg)
8 x BW plus 16lbs (7.5kg)

Overhead rope extensions:
10 x 33lbs (15kg)
10 x 33lbs (15kg)

Little more volume then i usually do, as ive got more brother in law over from the US for 6 weeks and he likes to do more, so ill go with it while hes over. I lifted my best ever ever ever on the bench press though

NICE PR on the Bench Dave. I'm jealous.. my bench sucks. I'd love to say it's because of a touch of tendonitis in my elbow and a slight Rotator issue in my shoulder... but I think it really comes down to weak pecs!

Posted by: davegmb

Originally Posted by FMJ

LOL sounds like a good excuse to me! The thing with my PR was that i got shamed into it by my brother in law, as he was lifting 150kg (331lbs), so i had to try and step my game up to. Those Italian Americans can really bench lol

Posted by: fufu

congrats on the bench PR, good job.

Posted by: davegmb

1500m row to warm up

Romanian deadlifts:
8 x 176lbs (80kg)
8 x 198lbs (90kg)
8 x 220lbs (100kg)
6 x 220lbs (100kg)
6 x 220lbs (100kg)

Decided to do RDL's instead of deadlifts to mix it up a bit. This was the most weight ive ever used on my RDL's but my grip started to give way by the end of the workout.

Hamstring curls:
10 x 77lbs (35kg)
10 x 77lbs (35kg)
10 x 77lbs (35kg)

Good mornings:
12 x 55lbs (25kg)
12 x 66lbs (30kg)
12 x 66lbs (30kg)

Standing calf raises:
10 x 250lbs (112kg)
10 x 250lbs (112kg)
10 x 250lbs (112kg)

Seated calf raises:
10 x 77lbs (35kg)
10 x 77lbs (35kg)
10 x 77lbs (35kg)

Posted by: JerseyDevil

Congrats on the PR Dave!

Posted by: davegmb

BB bench press:
6 x 176lbs (80kg)
3 x 198lbs (90kg)
8 x 176lbs (80kg)

Incline DB flyes:
8 x 44lbs (20kg) each side
8 x 44lbs (20kg) each side
8 x 44lbs (20kg) each side

CG bench press:
8 x 110lbs (50kg)
6 x 132lbs (60kg)
8 x 121lbs (55kg)

Tricep cable underhand grip pull down:
10 x 33lbs (15kg) each hand
10 x 33lbs (15kg) each hand
10 x 33lbs (15kg) each hand

Back Squats:
6 x 132lbs (60kg)
6 x 154lbs (70kg)
6 x 198lbs (90kg)
3 x 220lbs (100kg) PR
15 x 154lbs (70kg)

Leg press Calf raises:
10 x 331lbs (150kg)
10 x 375lbs (170kg)
10 x 397lbs (180kg)

Leg extensions:
15 x 110lbs (50kg)
12 x 110lbs (50kg)
12 x 110lbs (50kg)

Personal record on my squat, im really happy with that too. I know there is alot of volume in there, but like ive said my brother in law is over from the US so having to do alot of what he wants to do. We are going away for a week to Cornwall in the south west of England for a nice break at the end of the week anyway, so can rest up then, which should mean the extra volume this week shouldnt matter too much.

Posted by: davegmb

Lost an old school friend this week. Rest in peace Wayne, see you again some day. A big friendly giant who will be missed, by his friends, children and family alike.

Posted by: DOMS

Sorry to hear about that, man.

Posted by: Scarface30

Originally Posted by davegmb

Lost an old school friend this week. Rest in peace Wayne, see you again some day. A big friendly giant who will be missed, by his friends, children and family alike.

I hate coming into a journal on a low note, but sorry about your loss dave.

Posted by: davegmb

Thanks fella's

Todays workout went well:

Deadlifts:
5 x 220lbs (100kg)
5 x 243lbs (110kg)
5 x 265lbs (120kg)
5 x 265lbs (120kg)
5 x 265lbs (120kg)

Chin ups x 10
Neutral grip pull up x 8
Chin up x 8

Good Mornings:
12 x 55lbs (25kg)
12 x 66lbs (30kg)
12 x 72lbs (32.5kg)

BB bent over rows:
10 x 99lbs (45kg)
10 x 110lbs (50kg)
8 x 121lbs (55kg)

Hammer curls:
3 sets of 8

Standing calf raises:
10 x 247lbs (112kg)
10 x 265lbs (120kg)
10 x 265lbs (120kg)

Not my usual workout but having to change it up this week as im only able to make it 3 times, as oppose to 4 times as i go away on holiday on saturday. I cant wait

Posted by: Phineas

What's your tempo on the rows?

Posted by: Phineas

Originally Posted by davegmb

Lost an old school friend this week. Rest in peace Wayne, see you again some day. A big friendly giant who will be missed, by his friends, children and family alike.

Sorry to hear, Dave.

Posted by: Phineas

Looks like you're making some awesome gains. The numbers are looking fantastic. Great work, dude!

Which program is this, by the way?

Posted by: davegmb

Originally Posted by Phineas

Sorry to hear, Dave.

Thanks Phineas, appreciate it.

With regards tempo, i use 3-0-1 if you catch my drift, why what do you use? I basically use the program you designed for me Phineas and its working a treat, however, like i said can only get the gym 3 times this week so had to mix it up a bit.
My numbers on the deadlift and squat are improving every week now and are by far my favourite lifts.
Thanks for stopping by.

Posted by: davegmb

Just a light shoulder workout today and a row on the machine, as im off on holiday for a week tomorrow.

Corner press, superset with a russian twist using barbel plus 20kg:
10 x 88lbs (40kg)
10 x 99lbs (45kg)
10 x 105lbs (47.5kg)

Neutral shoulder press:
10 x 44lbs (20kg) each arm
10 x 44lbs (20kg) each arm
10 x 44lbs (20kg) each arm

Lat raises 3 x 10

Seated calf raises:
20 x 55lbs (25kg)
20 x 55lbs (25kg)
20 x 55lbs (25kg)

Posted by: davegmb

BB bench press:
10 x 154lbs (70kg)
8 x 176lbs (80kg)
4 x 198lbs (90kg)

Incline BB bench press:
8 x 132lbs (60kg)
8 x 154lbs (70kg)
4 x 176lbs (80kg)

Flat bench db flyes:
8 x 44lbs (20kg each side)
8 x 49lbs (22.5kg each side)

Standing Military press:
8 x 77lbs (35kg)
8 x 88lbs (40kg)
6 x 88lbs (40kg)

Dips:
10 x BW + 17lbs (7.5kg)
8 x BW + 17lbs (7.5kg)
8 x BW + 17lbs (7.5kg)

Rope pull downs:
10 x 55lbs (25kg)
10 x 55lbs (25kg)
10 x 66lbs (30kg)

First day back after 1 week off. Military press was tough as i havnt done that for a while, but really everything went well after a nice break.

Posted by: davegmb

Went for a run this evening round my local area, which i havnt done for a while as ive been concentrating on the weights. I did 3 miles and had to stop 3 times arrrrgh how embarrassing, i never used to have to stop ever when i was playing football regular, obviously need to work on my cardio. I was that ashamed when i had to stop that i pretended to tie my shoe laces hahah, how sad am i, im sure the dog walkers saw straight through it lol.

Posted by: Scarface30

Good looking workouts in here man. Solid numbers.

Don't worry about the cardio, wont take long to get back into it. As for me, my cardio stinks and I have a strong dislike for it. Lol.

Posted by: JennyB

Originally Posted by davegmb

Back squats:
8 x 154lbs (70kg)
8 x 165lbs (75kg)
8 x 176lbs (80kg)
8 x 187lbs (85kg)
8 x 176lbs (80kg)

Hack squats:
8 x 176lbs (80kg)
8 x 187lbs (85kg)
8 x 187lbs (85kg)

Leg extensions:
12 x 110lbs (50kg)
11 x 110lbs (50kg)
11 x 110lbs (50kg)

Seated calf raises:
20 x 55lbs (25kg)
20 x 55lbs (25kg)
18 x 55lbs (25kg)

Leg press calf raises:
20 x 220lbs (100kg)
20 x 220lbs (100kg)
20 x 220lbs (100kg)

It was such a hot day today and the air con in the gym was non existant. I felt so sick and wobbly on my legs after doing the back and hack squats, i had to sit down and take deep breaths to stop myself throwing up.

I love leg workouts that make me puke .. although everyone in the gym looks at me funny when I smile after I puke.

Originally Posted by davegmb

My brother in law is over from America and he likes doing this move for his back. Not sure what its called but i tried it. You use the lat pull down but standing up with your arms extended straight in front of you, kind of like a tricep pull down but your arms are extended straight out and apparently hits your back. Undecided whether i like it or not, did 3 sets of 10 with a low weight.

Mmmm my favorite too! Straight Arm Cable Pressdowns. They make the back look HOT !!!

Originally Posted by davegmb

Went for a run this evening round my local area, which i havnt done for a while as ive been concentrating on the weights. I did 3 miles and had to stop 3 times arrrrgh how embarrassing, i never used to have to stop ever when i was playing football regular, obviously need to work on my cardio. I was that ashamed when i had to stop that i pretended to tie my shoe laces hahah, how sad am i, im sure the dog walkers saw straight through it lol.

My cardio use to be so bad I use to joke to my friends that if I was ever being chased by a mugger or rapist that I would probably just stop .. turn around and try to negotiate or bullshit my way out of the situation .. because there is no way I would be able to run far enough to get away. lol. After doing alot of HITT and boxing things have improved alot.

P.S I dont think that your journal is bland at all

KEEP WORKING IT BUDDY !!

Posted by: DOMS

How do you feel after your week off? Any different?

Posted by: davegmb

Originally Posted by DOMS

How do you feel after your week off? Any different?

Good actually, got rid of all my little niggly injuries i had and didnt lose any strength despite the boozy week away.

Posted by: davegmb

Back squats:
5 x 154lbs (70kg)
5 x 198lbs (90kg)
5 x 220lbs (100kg)
4 x 220lbs (100kg)
15 x 154lbs (70kg)

Did a superset with these two machines, swithing between machines after each set.
Outer thigh machine:
3 sets of 20 moderate weight
Inner thigh machine:
3 sets of 20 moderate weight

BB hack squats:
5 x 132lbs (60kg)
5 x 176lbs (80kg)
5 x 198lbs (90kg)

leg press calf raises:
15 x 375lbs (170kg)
12 x 419lbs (190kg)
10 x 463lbs (210kg)

Seated calf raises:
25 x 55lbs (25kg)
20 x 55lbs (25kg)
20 x 55lbs (25kg)

Finished off with a the bike machine and some crunches. First time ive done the inner and outer machine for thighs, my brother in law wanted to do them but i wasnt impressed. Dont think ill do them again, prefer free weights.
Played a round of golf today too, got to the 8th and the heavens opened and the rain was coming in sideways, wasnt expecting it too, so no coat, no unmbrella etc got very wet. I won 50 pounds off my mate though because i beat him, which i think i can thank the rain and general bad weather for as its the first time ive beat him, hence the big bet, think he was getting over confident lol.

Posted by: davegmb

Forgot to mention, the local celebrity glamour girl Jennifer Ellison was in the gym again today. Tried to be as sneaky as possible with my glances over at her, however, i was caught out on numerous occasions. But please, wouldnt you look too?

Posted by: FMJ

Originally Posted by davegmb

I'm never leaving your journal again!

Posted by: davegmb

DOMS, not had it this bad in my legs for ages, stairs are killing me.

Posted by: JennyB

Originally Posted by davegmb

DOMS, not had it this bad in my legs for ages, stairs are killing me.

Stairs? What about squatting down to sit on the toilet !!?? Booty is deadly sore over here. Thumbs up on the DOMS !! Keep given'er

Posted by: davegmb

Originally Posted by JennyB

Stairs? What about squatting down to sit on the toilet !!?? Booty is deadly sore over here. Thumbs up on the DOMS !! Keep given'er

LOL yeah just about anything and everything i did was hurting, bit better today though, thanks jenny.

Posted by: davegmb

Warm up on rowing machine for 500m

Wide grip Pull up x 8
Neutral grip pull up x 8
CG Chin up x 12

Romanian deadlift:
5 x 154lbs (70kg)
5 x 198lbs (90kg)
5 x 220lbs (100kg)
4 x 243lbs (110kg)
10 x 154lbs (70kg)

BB bent over row:
8 x 121lbs (55kg)
8 x 121lbs (55kg)
6 x 132lbs (60kg)

Hamstring curls:
10 x 77lbs (35kg)
10 x 77lbs (35kg)
10 x 77lbs (35kg)

Seated single arm row:
10 x 55lbs (25kg) each arm
10 x 66lbs (30kg) each arm

BB curls:
8 x 66lbs (30kg)
8 x 66lbs (30kg)
8 x 66lbs (30kg)

Seated calf raises:
12 x 77lbs (35kg)
12 x 77lbs (35kg)
12 x 77lbs (35kg)

Standing calf raises:
10 x 265lbs (120kg)
10 x 265lbs (120kg)
10 x 265lbs (120kg)

Finished it off with some cruches for abs and oliques. Romanians still a bit restricted by my grip, thats whats giving out first.

Posted by: DOMS

RDLs...

A very good leg workout!

Posted by: FMJ

Yeah, Dave's journal kicks ass. Nice lifts man.

Posted by: davegmb

Thanks guys, yeah can really feel it in my hamstrings today after those RDL's

Posted by: davegmb

Can only get to the gym 3 days this week as going away for a wedding at the weekend so had to paly around with my workout a bit.

DB shoulder press neutral grip:
8 x 44lbs (20kg) each hand
8 x 50lbs (22.5kg) each hand
4 x 55lbs (25kg) each hand

BB bench press:
5 x 176lbs (80kg)
4 x 187lbs (85kg)
5 x 176lbs (80kg)

Standing BB Military press:
12 x 66lbs (30kg)
8 x 88lbs (40kg)
8 x 88lbs (40kg)

DB Flyes:
15 x 33lbs (15kg) each side
15 x 33lbs (15kg) each side

Then for 'shits and giggles' i did a 2 set superset of Over head rope extensions and Body weight dips

Finished off with crunches and some obliques work

Posted by: DOMS

That's a lot of vertical press!

Solid workout, man!

Posted by: davegmb

Warm up on treadmill

Wanted to do deadlifts today, but my friend was complaining of sore lower back so we settled on rack pulls, not done them in a while anyway.

Rack pulls:
5 x 154lbs (70kg) warm up
5 x 243lbs (110kg)
5 x 265lbs (120kg)
1 x 331lbs (150kg) PR

10 x Neutral grip pull ups
10 x CG chin ups
8 x Neutral grip pull ups

BB bent over row:
8 x 110lbs (50kg)
8 x 110lbs (50kg)
8 x 110lbs (50kg)

Singe arm bent over DB row:
8 x 66lbs (30kg)
8 x 66lbs (30kg)

BB bicep curl:
8 x 66lbs (30kg)
8 x 66lbs (30kg)
8 x 66lbs (30kg)

Finished off with a couple of light sets of hammer curls. More volume then i usually like to do but can only get the gym 3 times this week, never tried for that much weight on the rack pulls before though so that was pleasing

Posted by: davegmb

Bike machine warm up

Squats:
5 x 165lbs (75kg)
5 x 176lbs (80kg)
5 x 198lbs (90kg)
5 x 220lbs (100kg)
15 x 165lbs (75kg)

Good mornings:
12 x 66lbs (30kg)
10 x 77lbs (35kg)
10 x 88lbs (40kg)

BB hack squats:
6 x 176lbs (80kg)
6 x 198lbs (90kg)
5 x 220lbs (100kg) PR

Hamstring curls:
10 x 66lbs (30kg)
10 x 77lbs (35kg)
10 x 77lbs (35kg)

Seated calf raises:
17 x 77lbs (35kg)
17 x 77lbs (35kg)
15 x 77lbs (35kg)

Standing calf raises:
10 x 287lbs (130kg)
10 x 287lbs (130kg)
10 x 287lbs (130kg)

Tough workout, but a PR on the Barbell Hack squat which i was made up with.

Posted by: JerseyDevil

Looking good in here Dave! Have fun at the wedding.

Posted by: davegmb

Originally Posted by JerseyDevil

Looking good in here Dave! Have fun at the wedding.

Cheers

Posted by: fufu

Looks like things are going great in here, PR's are what it's about!

Posted by: davegmb

Deadlifts:
5 x 220lbs (100kg)
5 x 265lbs (120kg)
4 x 276lbs (125kg) PR
5 x 243lbs (110kg)
5 x 243lbs (110kg)

Personal record on the Deadlifts and felt quite comfortable. However, my left leg did start to wobble a bit on the way up, not sure what thats about.

Angled Leg press calf raises:
30 x 220lbs (100kg)
25 x 220lbs (100kg)
15 x 220lbs (100kg)

Good mornings:
10 x 77lbs (35kg)
8 x 88lbs (40kg)
8 x 88lbs (40kg)

Standing calf raises:
10 x 281lbs (127.5kg)
10 x 281lbs (127.5kg)
10 x 281lbs (127.5kg)

Romanian deadlifts:
6 x 220lbs (100kg)
6 x 220lbs (100kg)
6 x 198lbs (90kg)
Romanians were a killer on my grip after deadlifts, can usually shift more weight then that but my grip was failing on me, skin ripping and palms sweaty.

Finished off with some crunches

Posted by: fufu

Looks like PR's are coming a'plenty, can't ask for more. Good job.

What kind of stance do you use on your deadlifts?

Posted by: JerseyDevil

Originally Posted by davegmb

Deadlifts:
4 x 276lbs (125kg) PR

Good job!

Posted by: davegmb

Originally Posted by fufu

Looks like PR's are coming a'plenty, can't ask for more. Good job.

What kind of stance do you use on your deadlifts?

A shoulder width stance, tried sumo but felt arkward. What about yourself?

Posted by: DOMS

Nice PR you mofo!

Posted by: fufu

Originally Posted by davegmb

A shoulder width stance, tried sumo but felt arkward. What about yourself?

I use a moderate sumo stance (not nearly as wide as a lot of guys go). The conventional stance feels awkward for me because I can't seem to get "behind" the bar enough. I have strange proportions, and when I pull, the bar path stays too far in front of me and it puts too much tension of my back because of this. Even if I really sit back on the heels and my load my hips up, I can never get comfortable with a conventional stance, even with lighter weight.

Posted by: davegmb

Originally Posted by fufu

Yeah im quite tall with long legs, so i find deadlifting tough on the lower back too, but when i tried sumo it just wasnt for me.

Posted by: davegmb

Those high reps i threw in yesterday on the leg press for calf raises has destroyed my calves, not been this sore in a long time..............oh yeah

Posted by: JennyB

HELL YAH is right buddy !! Lets see those tootsies grow

Posted by: davegmb

Incline BB bench:
6 x 154lbs (70kg)
6 x 165lbs (75kg)
6 x 165lbs (75kg)

Standing Military press:
6 x 77lbs (35kg)
6 x 83lbs (37.5kg)
6 x 88lbs (40kg)

Flat BB bench:
6 x 165lbs (75kg)
6 x 176lbs (80kg)
4 x 182lbs (82.5kg)

Dips:
12 x BW plus 17lbs
8 x BW plus 22lbs
7 x BW plus 22lbs

Cable underhand grip pull downs:
3 sets of 10

Corner press:
6 x 88lbs (40kg)
6 x 99lbs (45kg)
6 x 99lbs (45kg)

Finished off with some crunches and 10m minutes on the bike machine. No spotter today on my bench lifts so couldnt go for the heavy lifts i wanted to.

Posted by: davegmb

Bent over BB rows (underhand grip for a change):
8 x 110lbs (50kg)
8 x 154lbs (70kg)
8 x 154lbs (70kg)

Lat pull downs using triangle bar attachment:
8 x 176lbs (80kg)
8 x 176lbs (80kg)
8 x 176lbs (80kg)

8 x BW pull ups
8 x BW chin ups

Straight arm pull downs:
3 sets of 10 with light to moderate weight

DB bicep curls:
8 x 28lbs (12.5kg)
8 x 33lbs (15kg)
8 x 33lbs (15kg)

Preacher curls:
8 x 66lbs (30kg)
8 x 66lbs (30kg)
8 x 66lbs (30kg)

Different back workout then usual today, played about with it just to mix it up a bit.

Posted by: davegmb

Me and the Mrs went for a meal and some drinks tonight as im off work friday so weve got a lie in together for once wahoo. In true Curt James style this is what i went for lol. We went for a an indian and i had a chicken tikka balti with naan bread and rice, and a fair few kingfisher indian lagers, dont knock it unitll you try it. Bloody delicious.

Posted by: fufu

How is English beer?

Posted by: davegmb

Originally Posted by fufu

How is English beer?

Haha thats actually indian beer which is really nice along with Cobra and Tiger. I mainly drink european beer if im honest (yeah i know england is in europe, but we tend to distance ourselves a bit from the rest because we are an island).
English beer is okay eg Carling, john smiths, boddingtons but i prerfer Grolsch and tuborg which are both danish i think and the polish do lots of strong and nice beers too such as Tyskie.
The pubs in England are full of beers from all over europe so lots to choose from.
If i could only drink one type of beer for the rest of my life, it would have to be Brahama beer its amazing from Brazil, if you ever get the chance try it. Bet your sorry you asked now lol, dont get an englishman started on beer, he will talk forever we are all alcoholics lol.

Posted by: davegmb

Bulgarian split squats:
8 x 55lbs (25kg)
6 x 66lbs (30kg)
6 x 66lbs (30kg)
6 x 77lbs (35kg)
6 x 77lbs (35kg)

Decided to mix up the leg day a bit from the usual squats, went quite light on these as i havnt done Bulgarians for a long time and they were still tough.

Lumberjack squats:
8 x 88lbs (40kg)
8 x 99lbs (45kg)
8 x 99lbs (45kg)

These are always good fun, i really like them

Leg press:
6 x 331lbs (150kg)
6 x 375lbs (170kg)
6 x 397lbs (180kg)

Leg press calf raises:
25 x 220lbs (100kg)
25 x 220lbs (100kg)
25 x 220lbs (100kg)

Finished off with some crunches

Posted by: davegmb

Pull ups various grips:
BW x 8 (wide grip)
BW x 10 (neutral grip)
BW x 10 (chin ups)

Rack pulls:
5 x 265lbs (120kg)
5 x 265lbs (120kg)
5 x 265lbs (120kg)

Rack pulls were not big numbers because it was hot in the gym and my hands were sweaty which effected my grip..........hey, thats my excuse and im sticking to it.

BB bent over row:
6 x 121lbs (55kg) over hand grip
6 x 143lbs (65kg) under hand grip
6 x 143lbs (65kg) over hand grip

Seated row:
6 x 143lbs (65kg)
6 x 143lbs (65kg)

Hammer curls:
8 x 33lbs (15kg)
8 x 33lbs (15kg)
6 x 33lbs (15kg)

Preacher curls:
8 x 88lbs (40kg)
8 x 88lbs (40kg)
7 x 88lbs (40kg)

Cable crunches and weighted side crunches

1000m on the rowing machine

Posted by: Pylon

If I can backtrack to the English beer scene...

Big fan of Newcastle Brown and Strongbow. (OK, Strongbow isn't really a beer, but dandy all the same.) Outside of England, I really enjoy Guinness (of course) and the Belgian whites.

But like graddaddy used to say, they's all good, just some's better.

Posted by: davegmb

Yeah Newcastle Brown isnt for everyone, you either love it or you hate it, and strongbow is more of a cider but is a nice change to have it really cold on a nice hot day.

Posted by: Pylon

Agreed. Strongbow is great in the summer while working the grill, but not for everyone. I haven't found anyone else in my circle who likes it. Which is nice, since I can park it in the fridge and not worry about it getting taken.

Posted by: davegmb

Squats:
5 x 176lbs (80kg)
5 x 198lbs (90kg)
4 x 220lbs (100kg) made a mess of the last rep so didnt count it
5 x 209lbs (95kg)
15 x 171lbs (77.5kg) i like dropping the weight on the last set and keep going until ive got nothing left

BB hack squats:
6 x 176lbs (80kg)
6 x 198lbs (90kg)
3 x 220lbs (100kg) bit gutted about getting out only 3 reps but my legs were gone

Leg press:
6 x 441lbs (200kg)PR
6 x 441lbs (200kg)
6 x 441lbs (200kg)

Most ive ever done on leg press and was fairly comfortable

Seated calf raises:
15 x 77lbs (35kg)
15 x 77lbs (35kg)
15 x 77lbs (35kg)

Leg press calf raises:
28 x 220lbs (100kg)
25 x 220lbs (100kg)
17 x 220lbs (100kg)

10 mintutes on bike machine

Posted by: JerseyDevil

Originally Posted by davegmb

Leg press:
6 x 441lbs (200kg)PR
6 x 441lbs (200kg)
6 x 441lbs (200kg)

Most ive ever done on leg press and was fairly comfortable

Nice PR! If you did it three times, then you could have done more on the first set. You are holding back on us

Posted by: JennyB

NICE PR there buddy !! Keep givin 'er

Posted by: Pylon

Nice job on the press!

Posted by: davegmb

Originally Posted by JerseyDevil

Nice PR! If you did it three times, then you could have done more on the first set. You are holding back on us

Agreed, i under estimated myself because i dont do the leg press that often

Posted by: davegmb

Thanks for the support Jenny and Pylon

Posted by: Pylon

Originally Posted by davegmb

Agreed, i under estimated myself because i dont do the leg press that often

I had my press up to 1k when I was really going after it. The comment I got from the trainers at my gym was that most people can do way more than they think on the leg press, just because of the number and size of the muscles. What holds us back is just the fear of getting under the weight.

My legs are long enough that I could do a little under a half press without pulling the stops down, so I could play with the heavy weights safely. Once I got over that, my numbers shot up.

Posted by: fufu

Originally Posted by davegmb

lol thanks for info.

Posted by: davegmb

Premiership kicks off today and my mighty blue men have drawn Blackburn, come on the blues. Going to download the new 'Arcade Fire' album today when i get back from the gym cant wait, probably going to listen to 'The Coral' (one of liverpools finest, not everyones taste but weird enough for me) today in the gym while i get MASSIVE!!!!! well okay maybe not massive but im going to give a bloody dam good go

lol

YouTube Video

YouTube Video

YouTube Video

YouTube Video

Posted by: davegmb

Hamstrings, chest, triceps and shoulders today, bit weird i know but had to add hamstrings as couldnt get the gym as much as i wanted this week.

Romanian deadlifts: Went light today with high reps for a change
12 x 110lbs (50kg)
12 x 110lbs (50kg)
12 x 110lbs (50kg)

Good mornings: again light and high reps for a change
14 x 44lbs (20kg)
14 x 44lbs (20kg)
10 x 44lbs (20kg)

BB bench press: No spotter so couldnt go as high as i would like
6 x 176lbs (80kg)
6 x 187lbs (85kg)
5 x 193lbs (97.5kg)

Military press:
6 x 88lbs (40kg)
6 x 99lbs (45kg)
6 x 94lbs (42.5kg)

Overhead cable rope pulls for triceps:
3 sets of these, really slow but short rest between sets and feeling the burn lol

BW dips: usually add weight but i was shattered
10 x BW
8 x BW
8 x BW

Finished off with some crunches and Everton getting beat 1 nil

Posted by: JerseyDevil

All of these trendy beers are cool..... But I am down with a couple of Bud Ice's. A true alcoholic's beer, lol.

Posted by: Pylon

Agreed. You've got to REALLY want a beer to drink those.

Posted by: davegmb

Cardio

20-30 minute run around the local rugby field, it was a nice day and my face is burnt lol

Posted by: davegmb

Warm up on rowing machine

Deadlift:
5 x 220lbs (100kg)
5 x 243lbs (110kg)
5 x 265lbs (120kg)
2 x 287lbs (130kg) PR didnt feel too bad either, definately going heavier next time
5 x 220lbs (100kg)

Leg press calf raises:
20 x 265lbs (120kg)
18 x 265lbs (120kg)
17 x 265lbs (120kg)

Hamstring curls:
10 x 66lbs (30kg)
10 x 77lbs (35kg)
10 x 77lbs (35kg)

Romanian deadlifts: Went light on these and really tried to feel it in the hammies
12 x 110lbs (50kg)
12 x 110lbs (50kg)
12 x 110lbs (50kg)

Standing calf raises:
8 x 281lbs (127.5kg)
8 x 298lbs (135kg)
8 x 281lbs (127.5kg)

Posted by: fufu

Good job on the PR, nearing 300 lbs.

Posted by: JerseyDevil

On the running and the deads!

Posted by: JennyB

Originally Posted by Pylon

I agree and found this out last week when I did 6 plates on the hack squat. I only thought I could do 4 max but the wheels surprised me

Originally Posted by davegmb

Warm up on rowing machine

Deadlift:
5 x 220lbs (100kg)
5 x 243lbs (110kg)
5 x 265lbs (120kg)
2 x 287lbs (130kg) PR didnt feel too bad either, definately going heavier next time
5 x 220lbs (100kg)

Leg press calf raises:
20 x 265lbs (120kg)
18 x 265lbs (120kg)
17 x 265lbs (120kg)

Hamstring curls:
10 x 66lbs (30kg)
10 x 77lbs (35kg)
10 x 77lbs (35kg)

Romanian deadlifts: Went light on these and really tried to feel it in the hammies
12 x 110lbs (50kg)
12 x 110lbs (50kg)
12 x 110lbs (50kg)

Standing calf raises:
8 x 281lbs (127.5kg)
8 x 298lbs (135kg)
8 x 281lbs (127.5kg)

Question for you D .. do you include the bar weight for your weights?

Posted by: davegmb

Yes Jenny, i always include the bar weight too, why dont you?

Posted by: JennyB

^ No I do but say I am using the smith machine (which everyone hates) how much do you add? 45lbs? What about the platform on the hack squats? That always got me. I hate the fact that half of our weight stacks in the gym are in kgs and the other half in lbs. Grrrr.

Posted by: unclem

your doing great dave, wat r corner presses? seen them on here but never looked at the gym for how there done. great job.

Posted by: davegmb

Originally Posted by JennyB

^ No I do but say I am using the smith machine (which everyone hates) how much do you add? 45lbs? What about the platform on the hack squats? That always got me. I hate the fact that half of our weight stacks in the gym are in kgs and the other half in lbs. Grrrr.

LOL grrr indeed, I like to use the smith machine if i do shrugs, i know what you mean though, people get too worked up about using the smith machine in this forum sometimes.
The smith machine bar weighs 45lbs, on the one we have in our gym. When i do leg press i just count the plates i add, because i have no idea how much it weighs on its own. Cant help you with the hack squats, because i do bb hack squats dont use a machine for them.

Posted by: davegmb

Originally Posted by unclem

your doing great dave, wat r corner presses? seen them on here but never looked at the gym for how there done. great job.

Thanks for stopping by, yeah i really like corner presses, work the shoulder great.

YouTube Video

Posted by: davegmb

Incline BB bench press:
5 x 165lbs (75kg)
5 x 171lbs (77.5kg)
5 x 176lbs (80kg)

Military press:
6 x 99lbs (45kg)
6 x 99lbs (45kg)
6 x 99lbs (45kg)

Cable flyes:
10 x 66lbs (30kg) each side
10 x 66lbs (30kg) each side
10 x 66lbs (30kg) each side

Dips:
10 x BW + 11lbs
10 x BW + 11lbs
8 x BW + 11lbs

Tricep rope pull downs:
3 sets with a light weight, really slow and really feeling it

Finished off with standing cable crunches and side cruches

10 minute cardio to finish

My incline Bench felt really strong today, need to up the weight, be getting very close to my flat bench weight soon.

Posted by: JennyB

Nice work on the inclines D!
10min of cardio = my kinda style

Question for you ... what the heck do you use to get 11lbs to your dips? Do you hold your gym bag off your toes? lol

Posted by: davegmb

Originally Posted by JennyB

Nice work on the inclines D!
10min of cardio = my kinda style

Question for you ... what the heck do you use to get 11lbs to your dips? Do you hold your gym bag off your toes? lol

LOL you making fun of me again Jenny

, i just hold a dumbbell in between my feet when im doing the dips..............we all have to start somewhere you know lol

Posted by: JennyB

Originally Posted by davegmb

LOL you making fun of me again Jenny

, i just hold a dumbbell in between my feet when im doing the dips..............we all have to start somewhere you know lol

No not at all ... well kinda on the cardio comment

.. My comment about the dip weight had nothing to do with the weight being low .. but that I had never heard of an 11lb DB .. Lord knows I cannot put a 2lb DB between my feet when doing dips .. Well I havent tried but I am just ASSuming again

Posted by: davegmb

30 minute run around my local area today, felt good and listened to some good tunes on my ipod too.

Posted by: JennyB

^ Whatcha listen to?

Posted by: davegmb

^New Arcade Fire album, its really good

Posted by: JennyB

Sounds hard core. lol

Posted by: davegmb

Originally Posted by JennyB

Sounds hard core. lol

Haha you never heard of them then, youd be surprised if you heard them, nothing like what the name sounds like, alot softer. Your out of touch Jenny, your not 'down with the kids' LOL (says the nearly 30 year old)

Posted by: davegmb

Just got tickets to go and see the White Lies with a bunch of friends, cant wait. Who the bloody hell are the White Lies i hear you ask?! : )

YouTube Video

Posted by: davegmb

Warm up on rowing machine for 500m

Pull ups various grips:
10 x BW (Neutral)
10 x BW (Neutral)
10 x BW (Close grip)

Bent over BB row:
6 x 132lbs (60kg)
6 x 132lbs (60kg)
6 x 132lbs (60kg)

Lat pull down:
6 x 143lbs (65kg)
6 x 143lbs (65kg)
6 x 143lbs (65kg)

Single arm seated rows:
6 x 77lbs (35kg)
6 x 88lbs (40kg)
6 x 88lbs (40kg)

Preacher curls:
8 x 88lbs (40kg)
8 x 88lbs (40kg)

Incline seated bicep curls:
7 x 28lbs (12.5kg)
7 x 22lbs (10kg)

Had a really bad headache in the gym today, so just wanted to get through my workout and go felt terrible. Then i get home in time to watch the rugby and she's got the new series of pop idol on instead and wont turn it over

Posted by: JennyB

Originally Posted by davegmb

Yah I suppose I am getting pretty ancient. lol. I am a much more visual person than an auditory one .. plus my short term memory sucks so I can never remember what I am listening too and who it is

YOU YOUNGIN !! lol

Posted by: JerseyDevil

Originally Posted by davegmb

Just got tickets to go and see the White Lies with a bunch of friends, cant wait. Who the bloody hell are the White Lies i hear you ask?! : )

Your knowledge and taste in music is impeccable. Nice track for sure. I'm curious. Do others your age in Liverpool have the same historical knowledge for the 60's-70's British superstars? For the benefit of those reading this thread.... in no order, the Beatles (John Lennon, Paul McCartney, George Harrison, Richard Starkey), Eric Clapton, Jeff Beck, Jimmy Page, Steve Winwood, David Bowie (early on I hated Bowie, gay phobia I guess, love his music now), Robert Plant, John Bonham, Ginger Baker, Eric Burden, Mick Jagger, Keith Richards, Donovan Leach (what ever happened to him?), Jack Bruce, Roger Daltry, Pete Townshend, Rod Stewart, Nicky Hopkins, Steve Marriott, etc, etc, etc.

Originally Posted by davegmb

Warm up on rowing machine for 500m

Pull ups various grips:
10 x BW (Neutral)
10 x BW (Neutral)
10 x BW (Close grip)

Bent over BB row:
6 x 132lbs (60kg)
6 x 132lbs (60kg)
6 x 132lbs (60kg)

Lat pull down:
6 x 143lbs (65kg)
6 x 143lbs (65kg)
6 x 143lbs (65kg)

Single arm seated rows:
6 x 77lbs (35kg)
6 x 88lbs (40kg)
6 x 88lbs (40kg)

Preacher curls:
8 x 88lbs (40kg)
8 x 88lbs (40kg)

Incline seated bicep curls:
7 x 28lbs (12.5kg)
7 x 22lbs (10kg)

Your training is coming along nicely! Keep up the good work

Posted by: JerseyDevil

Originally Posted by JennyB

Yah I suppose I am getting pretty ancient.

, LOL

Posted by: davegmb

Hey Jersey D, im quite happy with my strength increases, feel like im improving all the time thanks.
I should have known better then to tease Jenny with you around lol.
In terms of the music and peoples knowledge round liverpool, yes, id say most lads are similar to me. Its such a musical town, in terms of music and its history is such a big part of your life growing up in liverpool its drummed into you.
All you want to do when your growing up is either player for Everton or Liverpool football club or be in a band. The pubs (of which we have a stupid amount, seems like one on every street corner lol) are full of aspiring bands or men just doing copies of the songs that were hits when they were growing up.
The local radio stations play a massive variety of music over here too new and old, you just cant help but pick things up. You should try liverpool sometime, as long as you dont mind bad weather lol.......amazing night life though

Posted by: JerseyDevil

That's what I figured. SO COOL. But of course on the other hand I realize Liverpool is a workingman's town, and things are very tough.

I can relate to tough times, but here is to things getting better! Let's kick some butt

Posted by: davegmb

Originally Posted by JerseyDevil

That's what I figured. SO COOL. But of course on the other hand I realize Liverpool is a workingman's town, and things are very tough.

I can relate to tough times, but here is to things getting better! Let's kick some butt

Ill drink to that

Posted by: davegmb

Squats:
warm up 5 x 154lbs (70kg)
20 x 187lbs (85kg) breathing squats

Seated calf raises:
25 x 55lbs (25kg)
25 x 55lbs (25kg)
25 x 55lbs (25kg)

Leg press:
6 x 441lbs (200kg)
6 x 463lbs (210kg)
6 x 485lbs (220kg)PR

Leg extensions:
10 x 99lbs (45kg)
10 x 110lbs (50kg)
10 x 110lbs (50kg)

Standing calf raises:
25 x 116lbs (52.5kg)
25 x 116lbs (52.5kg)
17 x 116lbs (52.5kg)

I did a 20 rep squat for a change today and it was tough felt shatered afterwards but still think i should have probably used more weight.
Leg press was good, but again can probably manage more weight.

Posted by: JennyB

YOU DAH MACHINE !! lol

Posted by: davegmb

Really great news yesterday, my fiancee Helen is finally going back to work in september and we will have some money at last yeahhhh.
Shes not been well for 18 months, caught a viral infection called encephelitis. Its an infection of the brain and it was terrible, she suffered from seizures in her sleep, personality changes, she lost her memorey and couldnt retain anything, she was acting like a teenager again who wanted to rebel and she would just get very tired all of a sudden and sleep for days on end. It was a horrible disease and was the toughest time in mine and obviosly Helens life, as i was like her carer rather then a boyfriend.
However, good news is she's finally got through it and made a full recovery apart from the infections last parting shot was that it damaged her hearing in both ears, but she's wearing small hearing aids and shes getting better with them all the time.
Things are looking better now though and its about time she had a bit of good news for a change.

Posted by: JennyB

YAH for the good news D !! Sounds like you have had a rough few years. Stand up guy you are. Good things to come. xx

Posted by: davegmb

Originally Posted by JennyB

YAH for the good news D !! Sounds like you have had a rough few years. Stand up guy you are. Good things to come. xx

Thanks Jenny, things are much better now. Shes a brave little trooper, she never complains and just gets on with it, shes gorgeous and im lucky to have her.

Posted by: JerseyDevil

Originally Posted by davegmb

Shes a brave little trooper, she never complains and just gets on with it, shes gorgeous and im lucky to have her.

It seems to me that you are the trooper, and she is lucky to have YOU!~ You are so supportive.

Posted by: davegmb

Originally Posted by JerseyDevil

It seems to me that you are the trooper, and she is lucky to have YOU!~ You are so supportive.

Thanks JD, you can only feel sorry for yourself for so long cant you, as there is always somebody with a worse story then you.........so just got to get on with it and like i said its much better now.

Posted by: omerta2010

Great job for sticking with her through it all. That couldn't have been easy, and alot of people would have bailed.

Posted by: davegmb

Originally Posted by omerta2010

Great job for sticking with her through it all. That couldn't have been easy, and alot of people would have bailed.

Thanks Omerta, no it wasnt easy but things are looking up

Posted by: davegmb

BB Bench press:
6 x 176lbs (80kg)
4 x 198lbs (90kg)
6 x 187lbs (85kg)

Corner press and russian twist:
6 x 99lbs (45kg)
russian twist using this weight x 16
6 x 110lbs (50kg)
russian twist using this weight x 16
6 x 110lbs (50kg)
russian twist using this weight x 16

DB flyes:
8 x 39lbs (17.5kg)
8 x 44lbs (20kg)
6 x 50lbs (22.5kg)

Dips:
14 x BW plus 17lbs
12 x BW plus 22lbs
12 x BW plus 22lbs

Rope pull downs:
3 sets using a light weight but going really slow

Weighted crunches

Posted by: davegmb

Squats:
5 x 176lbs (80kg)
5 x 198lbs (90kg)
5 x 220lbs (100kg)
4 x 231lbs (105kg) PR
15 x 176lbs (80kg)

Rack pulls: (below the knee)
5 x 287lbs (130kg)
5 x 309lbs (140kg)
5 x 287lbs (130kg)

Leg press:
6 x 485lbs (220kg)
6 x 507lbs (230kg)
5 x 529lbs (240kg) PR

Seated calf raises:
15 x 77lbs (35kg)
12 x 88lbs (40kg)
10 x 88lbs (40kg)

Good Mornings:
10 x 66lbs (30kg)
8 x 88lbs (40kg)
8 x 88lbs (40kg)

Leg press calf raises:
10 x 331lbs (150kg)
10 x 331lbs (150kg)
10 x 331lbs (150kg)

If only my squats were progressing like my leg press

Posted by: JerseyDevil

Another solid workout!

Posted by: omerta2010

Originally Posted by davegmb

Squats:
5 x 176lbs (80kg)
5 x 198lbs (90kg)
5 x 220lbs (100kg)
4 x 231lbs (105kg) PR
15 x 176lbs (80kg)

Leg press:
6 x 485lbs (220kg)
6 x 507lbs (230kg)
5 x 529lbs (240kg) PR

If only my squats were progressing like my leg press

No matter what anybody says I feel squats everywere, you need core and your whole body to stabalize the weight vs just raw power on the leg press. I've never seen anybody who's squats were close to the leg press power.

Awesome workout though

And congrats on the PR's

Posted by: davegmb

This song is always on the Tele over hear, its the theme tune to a beer commercial and ive been singing it all day, i quite like it, never heard anything by him before though

YouTube Video

Posted by: davegmb

20 minute run around local football pictures, i hate running unless im doing it for a purpose like kicking a football. Decided i wasnt going to play this season for my local football team after playing for them for years, mainly to free up my weekends. BUT the season is about to start and im already getting the urge to play again and missing having a laugh with the lads...........ive been trying to give it up for 3 years and always end up playing in the end. Hmmmmmmm not sure what to do.

Posted by: davegmb

500m warm up on the rwoing machine

Pull ups:
8 x BW wide grip
12 x BW neutral grip
10 x BW neutral grip

BB bent over row:
6 x 132lbs (60kg)
6 x 132lbs (60kg)
6 x 132lbs (60kg)

One arm seated rows:
6 x 77lbs (35kg)
6 x 88lbs (40kg)
6 x 88lbs (40kg)

BB curls:
8 x 77lbs (35kg)
7 x 77lbs (35kg)
7 x 77lbs (35kg)

Hammer curls:
8 x 28lbs (12.5kg)
8 x 28lbs (12.5kg)

Cable crunches and weighted side crunches to finish off

Cardio:
10 minute walk home from gym haha i dont care im counting it

Posted by: Phineas

Originally Posted by davegmb

Squats:
5 x 176lbs (80kg)
5 x 198lbs (90kg)
5 x 220lbs (100kg)
4 x 231lbs (105kg) PR
15 x 176lbs (80kg)

Rack pulls: (below the knee)
5 x 287lbs (130kg)
5 x 309lbs (140kg)
5 x 287lbs (130kg)

Leg press:
6 x 485lbs (220kg)
6 x 507lbs (230kg)
5 x 529lbs (240kg) PR

Seated calf raises:
15 x 77lbs (35kg)
12 x 88lbs (40kg)
10 x 88lbs (40kg)

Good Mornings:
10 x 66lbs (30kg)
8 x 88lbs (40kg)
8 x 88lbs (40kg)

Leg press calf raises:
10 x 331lbs (150kg)
10 x 331lbs (150kg)
10 x 331lbs (150kg)

If only my squats were progressing like my leg press

Looks like you're making great progress. The squats are looking amazing. Keep up the hard work buddy

Posted by: Gazhole

Congrats on the PRs dude! Keep em coming

Posted by: gtbmed

How much do you weigh, if you don't mind me asking?

Posted by: davegmb

Originally Posted by gtbmed

How much do you weigh, if you don't mind me asking?

Haha no i dont mind at all, im around 175lbs, why do you ask?

Posted by: gtbmed

Originally Posted by davegmb

Haha no i dont mind at all, im around 175lbs, why do you ask?

Your numbers are close to mine and our training is pretty similar, so I suspected that our weight was pretty similar. Turns out I was right.

I always like to look at the journals of people who are comparable to myself and see what works for them. I get a lot of ideas from reading them.

You're making great progress so I'm sure I'll steal some of your stuff.

Posted by: davegmb

Originally Posted by gtbmed

Thanks, yeah likewise im sure ill be doing the same

Posted by: JennyB

Hey D.
Just dropping in to say YOU ROCK !!
Nice workouts buddy

Posted by: davegmb

Originally Posted by JennyB

Hey D.
Just dropping in to say YOU ROCK !!
Nice workouts buddy

LOL thanks Jenny, straight back at ya

Posted by: davegmb

Quad death today

Squats:
5 x 198lbs (90kg)
5 x 220lbs (100kg)
4 x 237lbs (107.5kg) PR made a mess of the 5th rep so didnt count it
15 x 187lbs (85kg)

Seated calf raises:
17 x 66lbs (30kg)
17 x 66lbs (30kg)
17 x 66lbs (30kg)

BB hack squats:
5 x 198lbs (90kg)
5 x 220lbs (100kg)
Tried 243lbs but failed miserablely on my first rep resulting in an embarrasing episode
5 x 220lbs (100kg)

Leg press calf raises:
14 x 331lbs (150kg)
23 x 220lbs (100kg)
23 x 220lbs (100kg)

Bulgarian split squats:
6 x 66lbs (30kg) each leg
6 x 77lbs (35kg) "
6 x 77lbs (35kg) "

Nothing gives you wobbly legs like a quad day

Posted by: JennyB

Originally Posted by davegmb

Quad death today

BB hack squats:
5 x 198lbs (90kg)
5 x 220lbs (100kg)
Tried 243lbs but failed miserablely on my first rep resulting in an embarrasing episode
5 x 220lbs (100kg)

Nothing gives you wobbly legs like a quad day

DID YOU TOOT !!??

Posted by: davegmb

Originally Posted by JennyB

DID YOU TOOT !!??

Haha no i didn't "toot" (i think i know what you mean by toot lol), but i lost my balance dropped the weight and barely saved myself from falling backwards over the weight, in fact i had to touch down on the floor with one hand to keep upright. A "Toot" would have just topped it off lol, anyway i had a quick look around to see who saw me but nobody was making eye contact so im not sure but i may have gotten away with it.

Posted by: JennyB

Originally Posted by davegmb

My grandma taught me to NEVER say the F word so we say toot.
I am glad that you didnt hurt yourself but just in case have a nice hot bath and ice that back. Could have been worse. I have actually seen ALOT worse. lol

Posted by: davegmb

Warm up 500m on rowing machine

Core work: Russian twist with a barbell

Barbell + 33lbs x 20
Barbell + 44lbs x 20
Barbell + 44lbs x 20

Bent over BB row:
6 x 132lbs (60kg)
6 x 132lbs (60kg)
7 x 132lbs (60kg)

Pull ups:
14 x Neutral grip BW pull up
8 x BW chin up
6 x Neutral grip BW pull up
8 x Neutral grip BW pull up

Seated one arm row:
6 x 77lbs (35kg) each arm
6 x 88lbs (40kg) "
6 x 88lbs (40kg) "

Preacher curls:
10 x 66lbs (30kg)
8 x 77lbs (35kg)
8 x 66lbs (30kg)

BB wide grip curls:
8 x 77lbs (35kg)
8 x 66lbs (30kg)
6 x 66lbs (30kg)

15 minutes cardio on elliptical machine

Bent over rows felt easy today so have to up the weight on them, but my biceps were gone by the time i got to the curls so couldnt go too heavy.

Posted by: DOMS

Awesome job on the pullups, man! I wish I could rep 'em out like that.

Posted by: davegmb

Thanks DOMS they were really tough today

Posted by: Phineas

Originally Posted by davegmb

Quad death today

Squats:
5 x 198lbs (90kg)
5 x 220lbs (100kg)
4 x 237lbs (107.5kg) PR made a mess of the 5th rep so didnt count it
15 x 187lbs (85kg)

Seated calf raises:
17 x 66lbs (30kg)
17 x 66lbs (30kg)
17 x 66lbs (30kg)

BB hack squats:
5 x 198lbs (90kg)
5 x 220lbs (100kg)
Tried 243lbs but failed miserablely on my first rep resulting in an embarrasing episode
5 x 220lbs (100kg)

Leg press calf raises:
14 x 331lbs (150kg)
23 x 220lbs (100kg)
23 x 220lbs (100kg)

Bulgarian split squats:
6 x 66lbs (30kg) each leg
6 x 77lbs (35kg) "
6 x 77lbs (35kg) "

Nothing gives you wobbly legs like a quad day

Damn! Awesome, awesome session. I'm on day 7 (last day) of my 2nd deloading phase for my volume program, and I'm having withdrawls. Seeing this post is making me hungry for squats!

How do you like the bulgarians for finishing off a session? Torture, eh?

Posted by: davegmb

Originally Posted by Phineas

Thanks Phineas, yeah i prefer to do Bulgarians to finish off using light weights and they nearly reduce me to tears lol

Posted by: Phineas

Originally Posted by davegmb

Thanks Phineas, yeah i prefer to do Bulgarians to finish off using light weights and they nearly reduce me to tears lol

I hear that.

I once tried submaximal lifting on bulgarians, lol. What a stupid idea. Needless to say, it didn't quite work out as I imagined, haha.

Posted by: DOMS

Originally Posted by Phineas

I once tried submaximal lifting on bulgarians, lol. What a stupid idea. Needless to say, it didn't quite work out as I imagined, haha.

I feel like throwing up just reading about submaximal Bulgarians.

Posted by: JennyB

Originally Posted by davegmb

Thanks Phineas, yeah i prefer to do Bulgarians to finish off using light weights and they nearly reduce me to tears lol

Did them today .. swore the entire time

then almost barfed in my mouth twice = lovely

Posted by: davegmb

Originally Posted by JennyB

Did them today .. swore the entire time

then almost barfed in my mouth twice = lovely

Yeah i dont think anyway can do these without pulling funny faces and making grunting noises.

Posted by: Gazhole

Great workouts, mate! Like the setup you've got going. Good mix of rep ranges and stuff!

(CLICK HERE here to view the original thread with full colors/images)

davegmb's journal

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34