Roastchicken - Less breast, more BEST

yellowmoomba · 10-23-2009, 11:55 AM

Your program looks solid. I want to see how your "supplements" help

Good luck.

roastchicken · 10-23-2009, 01:38 PM

FRIDAY 23RD OCTOBER
LOWER

Squats 6x3 92.5kg
RDL 3x8 60kg
Leg Press 3x8 265kg
Leg Curl 3x8 51kg
Leg Extension 3x10 100kg

NOTES

Squats rocked today ,i was going to to 95kg for my working sets but wimped out a little and did 92.5kg instead. i wish gone heavier cause i felt solid!
but baby steps for now + this was still kind of a record for me, its not the heaviest i've squatted but its definetly the most sets i've completed with a given weight.

RDL'S were good really feeling the stretch in my hams and my glutes aren't taking over, i will increase the weight on these after i deload

Leg presses were flying up,legs felt like pistons today,this surprised me considering i put so much energy into squatting, completed 3 sets of 10 again so after i deload its up to 5 plates each side definitely!

Leg curls felt nice 2 sets of 8 and i failed on my 8th rep of the 3rd set

Leg extensions pumping my quads ,completed my 3 sets and i did 12 reps first set. includd some long negatives on last set to really saturate my quads with blood.

As far as my "supps" go i'm only 5 days in but i'm definitely getting the old placebo effect in the gym and the kitchen. It is possible i am feeling the prop already. My appettite is insatiable so perhaps the EQ is at work already, altho as i said before PLACEBO.

btw I am also using

creapure creatine mono 10g/day
glutamine 15g/day
BCAA Powder 20g/workout day(during training)
B6 tablets 1000mg/day

Ultra fine scottish oats
Impact whey protein
maltodextrin post workout
instantized milk protein (casein)

As of this moment i weigh 226 lbs at 14 % bf , it is early evening and i ate awhile ago so next time i post i will do a more honest morning weigh in.

RC

roastchicken · 10-24-2009, 11:22 AM

SATURDAY 24TH OCTOBER
UPPER

Weighted chins 6x3 15kg added
Dips 3x8 30kg added

Machine rows 3x8
machinn press 3x8
Tricep pushdowns 2x20

NOTES

First 2 exercises fucked me up and for some reason i just completely wussed out on my rowing and benching,opting for the no hassle machine options, i believe this is my body probably telling me a deload would be welcome!
next week going to do some lighter stuff then jump back on the wagon for week 5 baby!

on a side note i am really starting to prefer my lower body workouts. masochist?

RC

roastchicken · 10-26-2009, 04:12 PM

MONDAY 26TH OCTOBER
LOWER DELOAD WEEK

Squat 2x5 90kg - 1x3 95kg
2 x DB Squat 25 reps 10kg db's superset Walking lunges bodyweight 12 rep per side
Lying leg curls 2x8 reps 46kg pin
Leg extension 2x10 100kg pin

NOTES

Squats were good atg clean slow reps .I did my two sets and felt so good i couldn't resist testing out 95kg got 3 strong reps and racked it ,could of prob done more 100kg startin to look real close now .can't wait to get back to this next week, heavy doubles comin soon.

Left out RDL'S and Leg press and went with some db squats and lunges superset, this is an old favourite of mine and i only did this today to minimise strain really i wanna make sure i'm supper fresh for next monday.

Leg curls and extensions were standard

I'm thinking about not doing any training on friday and saturday and having a complete rest, if any one sees this,What do you reckon?
proper deload?

RC

yellowmoomba · 10-27-2009, 07:05 AM

Deload for me is limited weights....maybe one fullbody workout for the week with one set for each body part (not to failure).

I'd rest on Friday and Saturday

JerseyDevil · 10-27-2009, 07:06 PM

roastchicken, I just now checked out your journal. I am so glad to see others trying PFunk's program, because it is well thought out.

I tried it and got some of the best 'unassisted' gains I have had in years. I am almost 54 so gains come lightly, if at all. My only problem is the volume was a bit much, even the low volume weeks.

I attribute that to my age, and my exercise selection. But one thing is for sure, I will be cycling Patrick's program in an out (but with tweaking) for variety.

roastchicken · 10-28-2009, 04:28 AM

TUESDAY 27TH OCTOBER
UPPER DELOAD

Incline bench 95kgx5reps 100kgx5reps
Chins 2x8 Bodyweight
Db presses 2x8 44kg db
Cab row 2x8 82kg pin

NOTES

Felt so strong did pb on incline bench 100kg for 5 reps!
chins were nothin special
db presses were easy so next block gonna be going heavier probably gonna work back up to the 50kg db's for reps which are the heaviest we have in our gym unfortunately.
rows were solid ,mid back feeling strong.

weighed in a moment ago and i'm 230lbs or 16 stone 7lbs got a picture from day 1 and another from yesterday so i'll probably post them up tonite and then do it weekly. ok!

got a bit of a bug right now and i'm praying it doesn't develop into anything. gonna spend the next 6 days going to bed really early and eating shit loads of food.

gonna have friday and sat off, thanks for the responses and input keep track, watch this space!

RC

roastchicken · 10-30-2009, 08:56 AM

As promised here are my first pics.

The first is me natural on day 1 and the second is taken 7 days later one week into my cycle.

RC

roastchicken · 11-03-2009, 02:48 AM

WEEK 5

MONDAY NOVEMBER 2ND
LOWER

Squat 5x2 95kg 1x8 70kg
RDL 3x5 70kg
Leg Press 3x8 5 plates a side PB
Leg curl 3x8 51kg pin
Leg extension 3x12 95kg pin

NOTES

Good to be back in the gym after 6/7 days off .
Really happy with my squats ,friday i will go for 3x2 of 100kg which is a bit of a landmark for me.The last set of 8 felt so light i think i probably should have gone 10kg heavier or maybe more.

Other lifts getting better are my hamstring exercises, working on my weight for RDL's and leg curls i'm feeling a lot more.

Stoked that i did 3x8 with 5 plates, another mini-goal complete

In week 3 of my cycle and having some super sweaty nights! got to love sides!

will stick up progress photo at the beginning of next week

RC

roastchicken · 11-04-2009, 03:01 AM

TUESDAY NOVEMBER 3RD
UPPER

Inc bench press 5x2 100kg 1x8 80kg
Weighted chins 3x5 15kg + bodyweight
Db press 3x8 46kg db's
bent over 1arm db rows 3x8 34kg db's

preacher curls s/s db lying tricep extensions 3x12

NOTES

Really happy with incline bench 100kg feeling light will bump up next week, chins were quite tough and really tried for the last rep.
Db presses were challenging too today i was failing on the last rep of each set but i'm happy with the weight considering i had already completed sets of incline bench.
Rows felt awesome, really feeling the squeeze. i reckon the weight should go up quite quick over the next few weeks as this is a movement i haven't done in awhile. need to bring these up to around 40kg with good form.

really enjoyed the tweaks to the program as while as taking a week off, i recommend it

RC

roastchicken · 11-07-2009, 01:58 AM

FRIDAY 6TH NOVEMBER
LOWER

Squat 5x2 100kg/225lbs 1x8 80kg/175lbs
RDL 3x5 80kg/175lbs
Leg Press 3x8 5 plates per side 250kg/550lbs
Lying leg curl 3x8 51kg pin/112lbs
leg extension 3x12 100kg pin/220lbs

NOTES
Great workout , pb squat!! 100kg is goal for me squatting ATG , feel like i could do more even, def could have done more reps initially.
RDL's were good slowly inching back up the weight on these but i'm being cautious, trying to really keep the stress on the hams.
All other lifts were standard ,hitting the rep ranges, numbers creeping up so i'm happy.

Weighed in 16 stone 9lbs (233lbs/105kg)

RC

roastchicken · 11-08-2009, 02:37 AM

SATURDAY 7TH NOVEMBER
UPPER

Weighted chins 5x2 20kg 1x8 BW
Weighted Dips 3x5 35kg
TBar rows 3x8 60kg+ (4x15kg plates+bar)
Close grip bench 3x8 85kg

curls/pushdown superset 3x12

NOTES

Not feeling the chins, for the second week now they seem to hurt behind my elbow at the bottom of tricep.going to scrap these as they are affecting the rest of my workout.

PB for dips working towards 2 20kg plates for reps
Tbars were good i like this movement ,hard to know how much your lifting compared with bent row.
close grips were strong this was possibly a pb but i haven't done the movement in so long.

RC

roastchicken · 11-08-2009, 03:11 AM

Updating my workouts -

Everything will be the same except for UPPER 2 which is not working out for me and feels like an unproductive session. the low rep chins are killing my tendons and affecting my WO.

For the record though. block 2 consists of these WO's
LOWER/MON - UPPER 1/TUES - LOWER/FRI - UPPER 2/SAT

UPPER 1

Incline bench
Weighted chins
Db Press
Db row
Preacher curl/Tricep extension superset

LOWER

Squats
RDL
Leg press
Leg curl
Leg extension

UPPER 2

Bench Press
Wide grip pullups
Weighted dips
Seated cable rows
Tricep pushdown/Barbell curl superset

Anyone care to comment? its a bit of a tweak to the program but for the sake of avoiding injury.

RC

roastchicken · 11-08-2009, 03:25 AM

gonna set some new goals for this block, here goes

LOWER

Squat 6x2(block2/week3) 105kg or 100kg x5reps

UPPER 1

Incline bench ^"^ 110kg
Db press 3x8 50kg db's
Db row 3x8 40kg db's

UPPER 2

Bench 6x2 120kg+
Wide grip pullup 3x5 10kg added
Dips 3x8 40kg added

That should do it! trying to be a little more ambitious and possibly my "supps" might give me a hand towards a few of these. Bring on the IRON

RC

roastchicken · 11-09-2009, 01:22 PM

MONDAY 9TH NOVEMBER
LOWER

Squats 3x2 105kg/230lbs
RDL 2x5 80kg/175lbs
Leg press 3x8 5 plates/side
Leg curl 3x8 51kg pin
Leg extension 2x12 100kg pin

NOTES

New PB for squats and i could have gone for more reps too, had a spotter today so that gave me a little bit more confidence however there is a lot to be said for the 'fight or flight' effect of squatting alone.
Gonna try and put some more pb's out tomoro for upper body.

Still weighing in around 233lbs give or take a few

RC

Double D · 11-09-2009, 07:30 PM

Doing good brotha. Whats the transition from kg's and lb's?

roastchicken · 11-10-2009, 02:57 AM

do you mean what is the conversion ,1 kilo is 2.2lbs, or do you mean why am i posting kilos and lbs. i guess for the benefit of those who don't use the metric system and are too lazy to bother to work it out!

Cheers for the post D , keep one eye over here!

RC

roastchicken · 11-10-2009, 11:21 AM

TUESDAY 10TH NOVEMBER
UPPER

Incline Bench 3x2 120kg/265lbs 1x8 90kg/200lbs
Weighted chins 2x5 +15kg
Db press 3x6 48kg/105lb DBs
Db row 3x8 36kg/80lb DB
Preacher/tricep extension superset x3

NOTES

PB today ,absolutely smashed incline bench up.
Thinking of cutting out all vertical pulls for a while as even rep stuff on chins is killing my arms ,think maybe ligament trouble or a touch of tendonitis ,prob gonna post up a thread on the main boards bout it tonite.
Still got on the 48kg dbs as wel today ,if i was fresh i wud throw up the 50s no trouble.

RC

**Gazhole** · 11-11-2009, 09:04 AM

Traps and chest are looking monstrous, man. Great job

roastchicken · 11-12-2009, 03:33 AM

cheers Gaz .My ego needs a bit of plumping up! i seem to suffer from a text book case of muscle dysmorphia, never seem to look any bigger in the mirror. ha probably look to often

RC

**Gazhole** · 11-12-2009, 04:24 AM

I think we all have that a little, but yeah. Try not too obsess over it mate!

Workouts are looking good. What kind of program is this?

roastchicken · 11-12-2009, 09:52 AM

It is what i would call 'Block Periodization' but it is of course all Patricks ideas really i just added my own tweaks, also i did take some inspiration from some of the stuff built has written as well as what has worked for me in the past

It is 3 blocks of 4 weeks and the volume is periodized (sets) ,in each block there is a different emphasis. For example block 1 is hypertrophy based (5rep+), where as block 2 is strength (2rep+) and block 3 is a hybrid (rest-pause sets)

There is some snips of the excel sheet i made of the program on the first page of this thread but i've made a few tweaks which i outlined a few posts above.

weighing 17 STONE 2LBS/240lbs as of today,putting on the mass, inevitably gaining a bit of fat as well but nothing i can't handle.

RC

roastchicken · 11-14-2009, 04:02 AM

FRIDAY 13th NOVEMBER
LOWER

Squats 3x2 105kg/230lbs 1x8 85kg/188lbs
RDL 2x5 90kg/200lbs
Leg Press 3x8 5 plates per side 250kg/550lbs
Leg curl 3x8 53kg/115lbs pin
Leg extension 2x12 100kg/220lbs pin

NOTES
going to increase squats next ,going for another pb but at 6 sets of 2 reps so probably going for 107.25 or 110 going by how i feel.
my 1x8 squat has improved ,aiming for 90kg for next week.
RDL are good atm ,really working the hams whlst working back up to a respectable weight aiming for around 100kgs with good form.
Leg press was solid, leg curls also gone up a pin with perfect form. Gradually adding reps to my leg extensions ,nxt block i will be going for 15 rep sets with my original weight for sets of 10.

RC

roastchicken · 11-15-2009, 03:19 AM

SATURDAY 14TH NOVEMBER
UPPER

Bench press 3x2 130kg/285lbs 1x8 100kg/220lbs
Straight arm pulldown superset Lat pulldown 3x10 ???kg
Weighted Dips 3x5 35kg/77lbs
Handle bar cable rows 3x8 68kg/150lbs pin
Tricep pushdowns 20rep superset zottman curls 10rep x3

NOTES

Great workout for a number of reasons
1. good doubles on bench, striving for 140kg/315 bench real sooon.
2. pain free lat exercises, my elbow niggle did not make an appearence and on top of that got an immense lat pump.

HAPPY

RC

roastchicken · 11-16-2009, 04:58 PM

MONDAY 16TH NOVEMBER
LOWER

Squats 6x2 110kg 2x8 90kg (2x6)
Leg curls 3x8 55.5kg pin
Leg extensions 3x12 100kg

NOTES
PB squats ??!!! 110kg milestone .whats next.
left out rdls and leg press as the squats to about 40 mins including loosening up and warming up sets. also i was pretty fucked TBH glutes and quads were pretty tired after and my back was on the edge of becoming uncomfortable.
still got to love the pb.

RC

**Gazhole** · 11-17-2009, 06:45 AM

Congrats on the PB, man! Workouts are looking great

roastchicken · 11-17-2009, 03:54 PM

TUESDAY 17TH NOVEMBER
UPPER

Incline bench
4x2 120kg
2x2 115kg
1x6 100kg
1x6 90kg

Straight arm pulldown superset lat pulldown 3x10
Db press 3x8 48kg db's
Db row 36kg db's

Incline db curls superset lying Db tricep extension 3x12

NOTES
The volume on the incline pressing killed me today ,i got 3-4 sets ok with my target weight but i couldn't keep it going and dropped the intensity down a bit to finish off.
It all seemed rather heavy today, guess my nervous system took a bit of a bash with those squats yesterday.
lat superset rocks but get some weird looks with some liht weight used ha luv it
some idot all most killed me when i was repping out db presses ,knocked right into me going past mid press i was so mad but he was bigger !what can u do ...

RC

DangerousK · 11-18-2009, 07:36 PM

Strong inclines, man! Looking big, too! Keep up the great work!

roastchicken · 11-20-2009, 03:48 PM

20TH NOVEMBER
LOWER

Had a fucking disasterous session today really fucking depressed me . warmed up with a few light squats ramping up to 100kg then went to do my first working set and just fucked the form up ,i didn't make the lift. emergency racked it and just lef it at that . i've aggravated an old lumbar injury and i'm so fucking annoyed at myself.

Deload week early today i guess should give me enough time to heal up given the circumstances. Got to be happy with performance up until now so i've always got that.

Tomoros upper will be my last big workout then i wll probably skip an entire week of training. i might get in the gym and keep my muscles working a wee bit prob just upper body stuff tho

RC

roastchicken · Yesterday, 03:13 PM

SATURDAY 21ST NOVEMBER
UPPER

Bench press
60kg x 10 rep
100kg x 2
120kg x 2
135kg x 1
140kg x 1

100kg x 11
100kg x 8

wide grip pullups BW x 6
straight arm lat pulldown superset lat pulldowns ???kg 3x10

Hammer strength dip machine 3x10 135kg

Close grip seated cable rows 3x10 75kg

Reverse cable curls superset tricep pushdowns ???kg 3x10

NOTES

First things first PB BENCH ! 140kg/310lbs max lift i'm pretty stoked and i think theres def room for improvement

Todays workout was somewhat haphazardI wanted to try pullups to check on how my arms felt .it was ok but switched after one set to my superset as hopefully after i deload i can turn to normal exercises for verticle pull.

Had to use the HS dip machine instead of weighted dips due to a combination of my belt breaking and some dickheads on MY dip machine! but still maxing out the stack so i'm happy. rows were good but my back feels a little stiff due to my squatting woes from yesterday so i took em easy.

RC

10-23-2009, 11:55 AM	#31
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Your program looks solid. I want to see how your "supplements" help Good luck. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-23-2009, 01:38 PM	#32
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	FRIDAY 23RD OCTOBER LOWER Squats 6x3 92.5kg RDL 3x8 60kg Leg Press 3x8 265kg Leg Curl 3x8 51kg Leg Extension 3x10 100kg NOTES Squats rocked today ,i was going to to 95kg for my working sets but wimped out a little and did 92.5kg instead. i wish gone heavier cause i felt solid! but baby steps for now + this was still kind of a record for me, its not the heaviest i've squatted but its definetly the most sets i've completed with a given weight. RDL'S were good really feeling the stretch in my hams and my glutes aren't taking over, i will increase the weight on these after i deload Leg presses were flying up,legs felt like pistons today,this surprised me considering i put so much energy into squatting, completed 3 sets of 10 again so after i deload its up to 5 plates each side definitely! Leg curls felt nice 2 sets of 8 and i failed on my 8th rep of the 3rd set Leg extensions pumping my quads ,completed my 3 sets and i did 12 reps first set. includd some long negatives on last set to really saturate my quads with blood. As far as my "supps" go i'm only 5 days in but i'm definitely getting the old placebo effect in the gym and the kitchen. It is possible i am feeling the prop already. My appettite is insatiable so perhaps the EQ is at work already, altho as i said before PLACEBO. btw I am also using creapure creatine mono 10g/day glutamine 15g/day BCAA Powder 20g/workout day(during training) B6 tablets 1000mg/day Ultra fine scottish oats Impact whey protein maltodextrin post workout instantized milk protein (casein) As of this moment i weigh 226 lbs at 14 % bf , it is early evening and i ate awhile ago so next time i post i will do a more honest morning weigh in. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

10-24-2009, 11:22 AM	#33
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	SATURDAY 24TH OCTOBER UPPER Weighted chins 6x3 15kg added Dips 3x8 30kg added Machine rows 3x8 machinn press 3x8 Tricep pushdowns 2x20 NOTES First 2 exercises fucked me up and for some reason i just completely wussed out on my rowing and benching,opting for the no hassle machine options, i believe this is my body probably telling me a deload would be welcome! next week going to do some lighter stuff then jump back on the wagon for week 5 baby! on a side note i am really starting to prefer my lower body workouts. masochist? RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

10-26-2009, 04:12 PM	#34
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	MONDAY 26TH OCTOBER LOWER DELOAD WEEK Squat 2x5 90kg - 1x3 95kg 2 x DB Squat 25 reps 10kg db's superset Walking lunges bodyweight 12 rep per side Lying leg curls 2x8 reps 46kg pin Leg extension 2x10 100kg pin NOTES Squats were good atg clean slow reps .I did my two sets and felt so good i couldn't resist testing out 95kg got 3 strong reps and racked it ,could of prob done more 100kg startin to look real close now .can't wait to get back to this next week, heavy doubles comin soon. Left out RDL'S and Leg press and went with some db squats and lunges superset, this is an old favourite of mine and i only did this today to minimise strain really i wanna make sure i'm supper fresh for next monday. Leg curls and extensions were standard I'm thinking about not doing any training on friday and saturday and having a complete rest, if any one sees this,What do you reckon? proper deload? RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

10-27-2009, 07:05 AM	#35
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Deload for me is limited weights....maybe one fullbody workout for the week with one set for each body part (not to failure). I'd rest on Friday and Saturday http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-27-2009, 07:06 PM	#36
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	roastchicken, I just now checked out your journal. I am so glad to see others trying PFunk's program, because it is well thought out. I tried it and got some of the best 'unassisted' gains I have had in years. I am almost 54 so gains come lightly, if at all. My only problem is the volume was a bit much, even the low volume weeks. I attribute that to my age, and my exercise selection. But one thing is for sure, I will be cycling Patrick's program in an out (but with tweaking) for variety.

10-28-2009, 04:28 AM	#37
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	TUESDAY 27TH OCTOBER UPPER DELOAD Incline bench 95kgx5reps 100kgx5reps Chins 2x8 Bodyweight Db presses 2x8 44kg db Cab row 2x8 82kg pin NOTES Felt so strong did pb on incline bench 100kg for 5 reps! chins were nothin special db presses were easy so next block gonna be going heavier probably gonna work back up to the 50kg db's for reps which are the heaviest we have in our gym unfortunately. rows were solid ,mid back feeling strong. weighed in a moment ago and i'm 230lbs or 16 stone 7lbs got a picture from day 1 and another from yesterday so i'll probably post them up tonite and then do it weekly. ok! got a bit of a bug right now and i'm praying it doesn't develop into anything. gonna spend the next 6 days going to bed really early and eating shit loads of food. gonna have friday and sat off, thanks for the responses and input keep track, watch this space! RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-03-2009, 02:48 AM	#39
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	week 5 WEEK 5 MONDAY NOVEMBER 2ND LOWER Squat 5x2 95kg 1x8 70kg RDL 3x5 70kg Leg Press 3x8 5 plates a side PB Leg curl 3x8 51kg pin Leg extension 3x12 95kg pin NOTES Good to be back in the gym after 6/7 days off . Really happy with my squats ,friday i will go for 3x2 of 100kg which is a bit of a landmark for me.The last set of 8 felt so light i think i probably should have gone 10kg heavier or maybe more. Other lifts getting better are my hamstring exercises, working on my weight for RDL's and leg curls i'm feeling a lot more. Stoked that i did 3x8 with 5 plates, another mini-goal complete In week 3 of my cycle and having some super sweaty nights! got to love sides! will stick up progress photo at the beginning of next week RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-04-2009, 03:01 AM	#40
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	TUESDAY NOVEMBER 3RD UPPER Inc bench press 5x2 100kg 1x8 80kg Weighted chins 3x5 15kg + bodyweight Db press 3x8 46kg db's bent over 1arm db rows 3x8 34kg db's preacher curls s/s db lying tricep extensions 3x12 NOTES Really happy with incline bench 100kg feeling light will bump up next week, chins were quite tough and really tried for the last rep. Db presses were challenging too today i was failing on the last rep of each set but i'm happy with the weight considering i had already completed sets of incline bench. Rows felt awesome, really feeling the squeeze. i reckon the weight should go up quite quick over the next few weeks as this is a movement i haven't done in awhile. need to bring these up to around 40kg with good form. really enjoyed the tweaks to the program as while as taking a week off, i recommend it RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-07-2009, 01:58 AM	#41
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	FRIDAY 6TH NOVEMBER LOWER Squat 5x2 100kg/225lbs 1x8 80kg/175lbs RDL 3x5 80kg/175lbs Leg Press 3x8 5 plates per side 250kg/550lbs Lying leg curl 3x8 51kg pin/112lbs leg extension 3x12 100kg pin/220lbs NOTES Great workout , pb squat!! 100kg is goal for me squatting ATG , feel like i could do more even, def could have done more reps initially. RDL's were good slowly inching back up the weight on these but i'm being cautious, trying to really keep the stress on the hams. All other lifts were standard ,hitting the rep ranges, numbers creeping up so i'm happy. Weighed in 16 stone 9lbs (233lbs/105kg) RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-08-2009, 02:37 AM	#42
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	SATURDAY 7TH NOVEMBER UPPER Weighted chins 5x2 20kg 1x8 BW Weighted Dips 3x5 35kg TBar rows 3x8 60kg+ (4x15kg plates+bar) Close grip bench 3x8 85kg curls/pushdown superset 3x12 NOTES Not feeling the chins, for the second week now they seem to hurt behind my elbow at the bottom of tricep.going to scrap these as they are affecting the rest of my workout. PB for dips working towards 2 20kg plates for reps Tbars were good i like this movement ,hard to know how much your lifting compared with bent row. close grips were strong this was possibly a pb but i haven't done the movement in so long. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221 Last edited by roastchicken : 11-08-2009 at 03:13 AM.

11-08-2009, 03:11 AM	#43
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	Updating my workouts - Everything will be the same except for UPPER 2 which is not working out for me and feels like an unproductive session. the low rep chins are killing my tendons and affecting my WO. For the record though. block 2 consists of these WO's LOWER/MON - UPPER 1/TUES - LOWER/FRI - UPPER 2/SAT UPPER 1 Incline bench Weighted chins Db Press Db row Preacher curl/Tricep extension superset LOWER Squats RDL Leg press Leg curl Leg extension UPPER 2 Bench Press Wide grip pullups Weighted dips Seated cable rows Tricep pushdown/Barbell curl superset Anyone care to comment? its a bit of a tweak to the program but for the sake of avoiding injury. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-08-2009, 03:25 AM	#44
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	Updating Goals gonna set some new goals for this block, here goes LOWER Squat 6x2(block2/week3) 105kg or 100kg x5reps UPPER 1 Incline bench ^"^ 110kg Db press 3x8 50kg db's Db row 3x8 40kg db's UPPER 2 Bench 6x2 120kg+ Wide grip pullup 3x5 10kg added Dips 3x8 40kg added That should do it! trying to be a little more ambitious and possibly my "supps" might give me a hand towards a few of these. Bring on the IRON RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221 Last edited by roastchicken : 11-08-2009 at 03:32 AM.

11-09-2009, 07:30 PM	#46
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Doing good brotha. Whats the transition from kg's and lb's?

11-10-2009, 02:57 AM	#47
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	do you mean what is the conversion ,1 kilo is 2.2lbs, or do you mean why am i posting kilos and lbs. i guess for the benefit of those who don't use the metric system and are too lazy to bother to work it out! Cheers for the post D , keep one eye over here! RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-11-2009, 09:04 AM	#49
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Traps and chest are looking monstrous, man. Great job http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

11-17-2009, 06:45 AM	#56
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Congrats on the PB, man! Workouts are looking great http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

11-10-2009, 11:21 AM	#48
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	TUESDAY 10TH NOVEMBER UPPER Incline Bench 3x2 120kg/265lbs 1x8 90kg/200lbs Weighted chins 2x5 +15kg Db press 3x6 48kg/105lb DBs Db row 3x8 36kg/80lb DB Preacher/tricep extension superset x3 NOTES PB today ,absolutely smashed incline bench up. Thinking of cutting out all vertical pulls for a while as even rep stuff on chins is killing my arms ,think maybe ligament trouble or a touch of tendonitis ,prob gonna post up a thread on the main boards bout it tonite. Still got on the 48kg dbs as wel today ,if i was fresh i wud throw up the 50s no trouble. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-12-2009, 03:33 AM	#50
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	cheers Gaz .My ego needs a bit of plumping up! i seem to suffer from a text book case of muscle dysmorphia, never seem to look any bigger in the mirror. ha probably look to often RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-12-2009, 04:24 AM	#51
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	I think we all have that a little, but yeah. Try not too obsess over it mate! Workouts are looking good. What kind of program is this? http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

11-12-2009, 09:52 AM	#52
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	It is what i would call 'Block Periodization' but it is of course all Patricks ideas really i just added my own tweaks, also i did take some inspiration from some of the stuff built has written as well as what has worked for me in the past It is 3 blocks of 4 weeks and the volume is periodized (sets) ,in each block there is a different emphasis. For example block 1 is hypertrophy based (5rep+), where as block 2 is strength (2rep+) and block 3 is a hybrid (rest-pause sets) There is some snips of the excel sheet i made of the program on the first page of this thread but i've made a few tweaks which i outlined a few posts above. weighing 17 STONE 2LBS/240lbs as of today,putting on the mass, inevitably gaining a bit of fat as well but nothing i can't handle. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-14-2009, 04:02 AM	#53
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	FRIDAY 13th NOVEMBER LOWER Squats 3x2 105kg/230lbs 1x8 85kg/188lbs RDL 2x5 90kg/200lbs Leg Press 3x8 5 plates per side 250kg/550lbs Leg curl 3x8 53kg/115lbs pin Leg extension 2x12 100kg/220lbs pin NOTES going to increase squats next ,going for another pb but at 6 sets of 2 reps so probably going for 107.25 or 110 going by how i feel. my 1x8 squat has improved ,aiming for 90kg for next week. RDL are good atm ,really working the hams whlst working back up to a respectable weight aiming for around 100kgs with good form. Leg press was solid, leg curls also gone up a pin with perfect form. Gradually adding reps to my leg extensions ,nxt block i will be going for 15 rep sets with my original weight for sets of 10. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-15-2009, 03:19 AM	#54
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	SATURDAY 14TH NOVEMBER UPPER Bench press 3x2 130kg/285lbs 1x8 100kg/220lbs Straight arm pulldown superset Lat pulldown 3x10 ???kg Weighted Dips 3x5 35kg/77lbs Handle bar cable rows 3x8 68kg/150lbs pin Tricep pushdowns 20rep superset zottman curls 10rep x3 NOTES Great workout for a number of reasons 1. good doubles on bench, striving for 140kg/315 bench real sooon. 2. pain free lat exercises, my elbow niggle did not make an appearence and on top of that got an immense lat pump. HAPPY RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-16-2009, 04:58 PM	#55
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	MONDAY 16TH NOVEMBER LOWER Squats 6x2 110kg 2x8 90kg (2x6) Leg curls 3x8 55.5kg pin Leg extensions 3x12 100kg NOTES PB squats ??!!! 110kg milestone .whats next. left out rdls and leg press as the squats to about 40 mins including loosening up and warming up sets. also i was pretty fucked TBH glutes and quads were pretty tired after and my back was on the edge of becoming uncomfortable. still got to love the pb. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-17-2009, 03:54 PM	#57
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	TUESDAY 17TH NOVEMBER UPPER Incline bench 4x2 120kg 2x2 115kg 1x6 100kg 1x6 90kg Straight arm pulldown superset lat pulldown 3x10 Db press 3x8 48kg db's Db row 36kg db's Incline db curls superset lying Db tricep extension 3x12 NOTES The volume on the incline pressing killed me today ,i got 3-4 sets ok with my target weight but i couldn't keep it going and dropped the intensity down a bit to finish off. It all seemed rather heavy today, guess my nervous system took a bit of a bash with those squats yesterday. lat superset rocks but get some weird looks with some liht weight used ha luv it some idot all most killed me when i was repping out db presses ,knocked right into me going past mid press i was so mad but he was bigger !what can u do ... RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-18-2009, 07:36 PM	#58
DangerousK Registered User Join Date: Sep 2009 Location: Canada Posts: 53	Strong inclines, man! Looking big, too! Keep up the great work!

11-20-2009, 03:48 PM	#59
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	20TH NOVEMBER LOWER Had a fucking disasterous session today really fucking depressed me . warmed up with a few light squats ramping up to 100kg then went to do my first working set and just fucked the form up ,i didn't make the lift. emergency racked it and just lef it at that . i've aggravated an old lumbar injury and i'm so fucking annoyed at myself. Deload week early today i guess should give me enough time to heal up given the circumstances. Got to be happy with performance up until now so i've always got that. Tomoros upper will be my last big workout then i wll probably skip an entire week of training. i might get in the gym and keep my muscles working a wee bit prob just upper body stuff tho RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

Yesterday, 03:13 PM	#60
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	SATURDAY 21ST NOVEMBER UPPER Bench press 60kg x 10 rep 100kg x 2 120kg x 2 135kg x 1 140kg x 1 100kg x 11 100kg x 8 wide grip pullups BW x 6 straight arm lat pulldown superset lat pulldowns ???kg 3x10 Hammer strength dip machine 3x10 135kg Close grip seated cable rows 3x10 75kg Reverse cable curls superset tricep pushdowns ???kg 3x10 NOTES First things first PB BENCH ! 140kg/310lbs max lift i'm pretty stoked and i think theres def room for improvement Todays workout was somewhat haphazardI wanted to try pullups to check on how my arms felt .it was ok but switched after one set to my superset as hopefully after i deload i can turn to normal exercises for verticle pull. Had to use the HS dip machine instead of weighted dips due to a combination of my belt breaking and some dickheads on MY dip machine! but still maxing out the stack so i'm happy. rows were good but my back feels a little stiff due to my squatting woes from yesterday so i took em easy. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

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