Strength Dedication Ambition

**Gazhole** · 05-29-2006, 02:10 PM

Right. Never done a training journal so here goes. May not use it, but at least ill use it for today.

See what happens, eh?

***

PUSH

Bench Press - 6, 6, 6, 4 @ 32.5KG DBs
Overhead Press - 8, 8 @ 45KG BB
Weighted Push Ups - 8, 8, 8 @ BW + 15KG
Flat Flys - 6, 6, 4, 3 @ 27.5KG DBs
Arnold Press - 6, 4 @ 20KG DBs
Skullcrushers - 8, 8, 8 @ 25KG TB

Bit of a weird routine today, didnt have my sheet on me, so forgot what i was supposed to be doing, so simply made a routine up on the fly.

I accidently went heavier on the DB presses because im a moron and seemingly cant add up basic numbers, but actually managed to lift it convincingly.

The problem became apparent later on in the workout, when my other exercises suffered from the fatigue brought on earlier on. Oops.

Overhead press went well, push-ups were no problem. Couldnt do dips, unfortunately, since i was training at a friends house, so went a bit heavier on those too. With pretty good results.

Flat flys went pretty badly, due to the fatigue, if it happens again ill have to take them down by a bit of weight i guess. I hate being in a rush.

Arnold presses failed on second set, so i did some lateral raises to finish off the set after a rest pause. Gotta hit everything somehow :P.

Since recently taking my ego down an notch and lowering the weight on my skullcrushers to get the form right on, i was very pleased with how they went. Only went a tad out on the last set, elbows flaring a bit etc. Definitely felt the difference good form can have.

All in all a strange mish mash of what i usually do, but it felt pretty good once i was done, everything felt like it had been hit pretty hard, and i inadvertantly got a new PR on dumbell bench, so whatever.

Right. Hungry.

**Gazhole** · 06-01-2006, 12:25 PM

PULL

Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Deadlifts - 4, 4, 6, 4 @ 70KG BB
Upright Rows - 8, 8, 8, 8 @ 40KG BB
Curls - 6, 6, 6 @ 45KG BB
Bent Over Rows - 8, 8, 8 @ 65KG BB
Shrugs - 8, 8 @ 32.5KG DBs
Bench Rows - 6, 6 @ 25KG DB

Not too sure about this one either today. Either gonna take a set off curls or chins i think. By the time i got to curls my biceps were dead, i attempted (and failed) a 50KG BB Curl, but dropped down to 45KG to do my proper sets.

Not quite there yet.

Deadlifts however i was very pleased with. New PR at 70KG for 6 reps, after 2 sets at 4 reps i felt like i could do more so next week ill bump it up to 4x6 and see what happens.

Bent over rows need some work though. Form was a bit sloppy today, may have to take the weight back down to 60KG again and work on them. Sigh!

That said, my back is aching like hell right now, 20 minutes on.

This of course is a modified version of what ive been doing lately, in an effort to get rid of isolation in order to leave myself less fatigued to lift heavier on the big 3 exercises (you know what they are by now).

Worked on monday for bench, however inadvertantly, and it seems to have worked today for deads.

Next up...squats!

**Gazhole** · 06-03-2006, 07:28 AM

LEGS

Full Squats - 4, 4, 4, 4 @ 60KG BB
Lunges - 8, 8 @ 50KG BB
Hack Squats - 4, 4, 4, 4 @ 65KG BB
Good Mornings - 6, 6 @ 40KG BB
Heel Raises - 16, 16, 16, 16 @ 60KG BB

Good one today. Attempted a new PR on Full Squats, but just didnt work out. Strange how 5KG can make the difference between success and failure. Nevermind, ill try again next week.

But even though i didnt get a PR on Full Squats like i was going for, i got a PR on every single other exercise in my workout today.

No wonder i'm feeling so dead. Very pleased!

Hams got hit rather hard today, for a change, its usually all quads. Glad to get some balance between them.

The only problem is that ive noticed leg day is incredibly tough on my knees, theyve always been pretty sensitive. I remember a topic in training where somebody said about a supplement to help with joint pain, specifically the knees in that topic again.

Cant seem to find the topic, but does anybody have any ideas about this? Fish oil? I dunno. Need something though methinks.

Thats assuming anybody actually reads this but me!

Its way too hot outside today. I need some water.

**Gazhole** · 06-06-2006, 12:21 PM

PUSH

Dips - 8, 8, 8 @ BW + 15KG
Bench Press - 4, 4, 4, 4 @ 32.5KG DBs
Overhead Press - 6, 6, 6, 6 @ 50KG BB
Push Ups - 8, 8, 8 @ BW + 15KG
Flys - 4, 4, 4, 4 @ 25KG DBs
Front Raises - 6, 6 @ 20KG DB
Skullcrushers - 6, 6 @ 30KG TB

Bloody hell. My shoulders are aching like a hooker's crotch.

Chest and triceps went well, havent lifted that heavy on skullcrushers since i took it all the way down to work on my form, which was pretty tight today.

New PR for weighted dips today also, pleased with that. Kept leaning forward randomly though, which im gonna need to work on, because my chest gets hit hard enough as it is from the DB presses.

Overhead press was my only gripe today, form got really shakey near the end of the last 2 sets, little bit of body english here and there. Dissapointed because it was otherwise a solid session today.

Phew.

USN have changed their formula for Whey Protein again, and its pretty vile if i do say so myself. It smells like raw butterscotch cookie dough mixed with burnt strawberries.

Why must they change it so much?

Anyway. Excellence. Next session going for a PR on deadlift, because after last time i KNOW i can do much more for 4x4. Gonna go for 80KG.Will be one of the VERY few times ive ever lifted more than my bodyweight, certainly the heaviest weight ive ever lifted in my life.

Nuttin but a peanut.

**Gazhole** · 06-08-2006, 12:26 PM

PULL

Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Deadlifts - 4, 4, 4, 4 @ 80KG BB
Upright Rows - 8, 8, 8 @ 40KG BB
Curls - 6, 6, 6 @ 45KG BB
Bent Over Rows - 8, 8, 8, 8 @ 60KG BB
Shrugs - 8, 8 @ 32.5KG DBs
Bench Rows - 6, 6 @ 30KG DB

Yeah, some improvement there. My form would have sucked on Bent Over Rows today if i hadnt have taken the weight down (though i still managed 2 more reps per set and a 4th set even though all i took off was 5KG...).

Is all down to the Deadlifts. Very chuffed with those. I still need to work on Deadlift form, i generally practice with just the bar, gonna try and do more of that. If i get my form corrected in the next few weeks, ill hopefully see even more improvement.

Thinking of switching bench rows back to one arm bent over dumbell rows again. i much prefer those to bench rows anyway.

Yeah, this entry is mostly back-related but thats because i wasnt really convinced with my bicep-focused exercises. For such a small muscle people seem to care about them WAY too much. Me included.

Chin Ups went "okay". I guess. Didnt get all the way up there, i think i was a little lazy with them today. Same with BB curl, much too much bloody body english going on. The last reps of the last set i literally threw them up so i could be done with them.

To combat this ive decided to restart this cycle again. I was gonna carry on the entire thing (next week all dropsets, week after is my still-in-progress circuit training, then back to the start), but i have to get this bicep crap sorted. Think i did one too many sets last time and fucked them up royally.

Have been doing the same weight for the last few months before i reviewed my program with no problem, just seems to have slipped away for some reason.

Fucking sigh.

In other news, ive put on one or two pounds thanks to eating a great deal of porridge oats and chicken/ham salads alternately every day. Five meals is getting easier every day. Also worked out im getting about 170G+ of protein every day, which surprised the hell out of me.

Though im still only on about 3100/3200 cals. Tops. Its working, but not fast enough. Now that my routine is pretty much (lol...) sorted now, im gonna have to pay more attention to diet.

My friends nearly flipped when they found out i was having the reccomended daily intake of 2500kcal by 2:00pm. Gotta love scaring "normals".

Anyways, im hungry as hell now, and even though my biceps (motherfuckingbastardmusclesneedtodie) arent hurting very much, my back is hurting just sitting down.

Catch you all (yes...all one of you. meaning me.) later.

**Gazhole** · 06-10-2006, 07:43 AM

LEGS

Full Squats - 4, 4, 4, 4 @ 70KG BB
Lunges - 8, 8 @ 50KG BB
Hack Squats - 6, 6, 6, 6 @ 70KG BB
Good Mornings - 6, 6 @ 40KG BB
Heel Raises - 16, 16, 16, 16 @ 60KG BB

This just gets better. Finally a new PR on full squats. God did i want that badly, i was pumped up to hell before my workout today. New squat rack worked great, and had something to do with the increase in weight, since i didnt have to worry about getting it up off my back :P.

Everything after that was that little bit tougher, but i managed to get through it (just). My grip started to give out in the last set of heel raises, so i might look at doing a little grip work to improve that. Its only because theres so many reps in those sets, but it wouldnt hurt to improve.

Not much else to say about that, was one of the best workouts ive had in ages. Certainly the best leg workout ive had...ever!

Next week gonna unload for a week or two and work back up to this intensity and see where i am at that point. Think ill see some strength gains, but we'll see what happens.

Gonna have to force myself to eat a little more in the heat aswell. I have problems when its the summer, i just cant seem to get hungry. Stupid heat.

Anyway, what i really want is a long sit down after all that...phew.

ReproMan · 06-10-2006, 10:48 AM

Quote:

Originally Posted by Gazhole

LEGS

Full Squats - 4, 4, 4, 4 @ 70KG BB
Lunges - 8, 8 @ 50KG BB
Hack Squats - 6, 6, 6, 6 @ 70KG BB
Good Mornings - 6, 6 @ 40KG BB
Heel Raises - 16, 16, 16, 16 @ 60KG BB

This just gets better. Finally a new PR on full squats. God did i want that badly, i was pumped up to hell before my workout today. New squat rack worked great, and had something to do with the increase in weight, since i didnt have to worry about getting it up off my back :P.

Everything after that was that little bit tougher, but i managed to get through it (just). My grip started to give out in the last set of heel raises, so i might look at doing a little grip work to improve that. Its only because theres so many reps in those sets, but it wouldnt hurt to improve.

Not much else to say about that, was one of the best workouts ive had in ages. Certainly the best leg workout ive had...ever!

Next week gonna unload for a week or two and work back up to this intensity and see where i am at that point. Think ill see some strength gains, but we'll see what happens.

Gonna have to force myself to eat a little more in the heat aswell. I have problems when its the summer, i just cant seem to get hungry. Stupid heat.

Anyway, what i really want is a long sit down after all that...phew.

Congrats on the Squat PR. Seems like we have similar goals. I dropped volume, and increased intensity and frequency just in the last week. Keep up the good work!

**Gazhole** · 06-10-2006, 11:23 AM

Cheers dude! Im feeling the PR now (ouch.) but damn it was worth it.

I like to vary the volume and intensity, keeps things interesting. Ill do a week of low intensity + high volume, then a week of stuff thats mostly for hypertrophy (sort of a middle ground between the previous week and the next bit...), and then 2 weeks of high intensity + low volume to finish off the month before i unload again.

*Shrugs*.

Guessing your goals are focused around strength atm?

ReproMan · 06-10-2006, 12:09 PM

Quote:

Originally Posted by Gazhole

Guessing your goals are focused around strength atm?

Exactly, for 9 months I was in the 8-12 reps range on everything. Like you said, gotta switch it up.

**Gazhole** · 06-10-2006, 12:59 PM

Quote:

Originally Posted by FatCatMC

Exactly, for 9 months I was in the 8-12 reps range on everything. Like you said, gotta switch it up.

Hey, we've all been there. I just get bored after doing too much of the same thing.

**Gazhole** · 06-13-2006, 12:22 PM

PUSH

Dips - 12, 12, 12 @ BW + 10KG
Bench Press - 8, 8, 8, 6 @ 27.5KG DBs
Overhead Press - 10, 10, 10, 8 @ 40KG BB
Push Ups - 12, 11, 11 @ BW + 10KG
Flys - 8, 6, 7, 4 @ 20KG DBs
Skullcrushers - 10, 10 @ 20KG TB

Hmmm. Crappy today. After an excellent leg workout only a few days ago, my push went to shit today.

No connection, but still annoying.

Was dropping way too many reps, and i was too exhausted to do front raises at all. I also wanted to keep the duration of the workout down, it was pushing just over the hour, and since front raises arent my most critical exercise...

Bad points? Are obvious. Dropped a lot of reps, flys in particular were atrocious, form went out (again) on OH presses, and i cut out an exercise entirely.

Good points? Dips and skullcrushers went really well, and i figured out that i should take the weight down a little (especially on OH press) untill im comfortable working out at this rep range.

So wasnt all bad i suppose, still on a learning curve on what i can and cant handle, and im still progressing.

Onwards and upwards!

ReproMan · 06-14-2006, 11:53 AM

Quote:

Originally Posted by Gazhole

PUSH

Dips - 12, 12, 12 @ BW + 10KG
Bench Press - 8, 8, 8, 6 @ 27.5KG DBs
Overhead Press - 10, 10, 10, 8 @ 40KG BB
Push Ups - 12, 11, 11 @ BW + 10KG
Flys - 8, 6, 7, 4 @ 20KG DBs
Skullcrushers - 10, 10 @ 20KG TB

Hmmm. Crappy today. After an excellent leg workout only a few days ago, my push went to shit today.

No connection, but still annoying.

Was dropping way too many reps, and i was too exhausted to do front raises at all. I also wanted to keep the duration of the workout down, it was pushing just over the hour, and since front raises arent my most critical exercise...

Bad points? Are obvious. Dropped a lot of reps, flys in particular were atrocious, form went out (again) on OH presses, and i cut out an exercise entirely.

Good points? Dips and skullcrushers went really well, and i figured out that i should take the weight down a little (especially on OH press) untill im comfortable working out at this rep range.

So wasnt all bad i suppose, still on a learning curve on what i can and cant handle, and im still progressing.

Onwards and upwards!

Hmmm, perhaps you were subconciously cutting rest intervals down trying to get out of the gym quicker, hence the dropped reps? Still looks good to me man, Keep up the good work!

**Gazhole** · 06-14-2006, 05:02 PM

Quote:

Originally Posted by FatCatMC

Hmmm, perhaps you were subconciously cutting rest intervals down trying to get out of the gym quicker, hence the dropped reps? Still looks good to me man, Keep up the good work!

Quite possible. Lol. The dropped reps probably arent as important as i made out, i just hate dropping reps. I suppose if the muscles literally couldnt get the weight up there they must have been worked pretty hard, eh?

Still, the flys really took the biscuit :P. Half set? Pff! Ridiculous.

Pull tomorrow, im gonna be pumping myself up all afternoon so i dont repeat yesterday.

Hows your training going anyway? *pops over to journal...*

**Gazhole** · 06-15-2006, 12:37 PM

PULL

Chin Ups - 8, 8, 8 @ BW + 10KG
Deadlifts - 8, 8, 8, 8 @ 70KG BB
Upright Rows - 12, 12, 10 @ 30KG BB
Curls - 10, 8, 8 @ 35KG BB
Bent Over Rows - 12, 12, 12, 12 @ 50KG BB
Shrugs - 12, 12 @ 55KG BB

Was exhausted after this so i cut out the bench rows. Though in retrospect (and what ill be doing from now on!) i'll be cutting out the upright rows. Theyre a crappy exercise.

Other than that, even though i dropped a few reps again it wasnt as many as PUSH this week, not to mention everything else went pretty well. Im pretty knackered now, and had to fight back nausea by the time i got to the third set of bent over rows.

Deadlifts were once again a highpoint for me, considering i was lifting the same weight in my strength week for half the reps as i did today. And this is my lightest week. Pretty decent improvement there, so im happy.

Biceps went surprisingly well. Still dropped reps, but better that then let my form go out of whack and get hurt or something.

Yeah, this rep range still needs a bit of work, maybe ill take the sets down on this week, because im running out of time often anyway. Ill have to look into that.

Hmmmm.

**Gazhole** · 06-17-2006, 08:13 AM

LEGS

Full Squats - 8, 8, 8, 8 @ 60KG BB
Lunges - 12, 12 @ 40KG BB
Hack Squats - 10, 10, 10 @ 60KG BB
Good Mornings - 10, 10, 10 @ 30KG BB
Heel Raises - 20, 20, 20, 20 @ 50KG BB

Took a set off the Hacks because me knees are taking too much of a battering. Should give them at least a little respite. Added another set to Good Mornings to compensate, so my hams are feeling a bit tender right now :P.

All in all, went pretty good today. Legs is fast becoming my favourite day for some reason.

Squats went particularly well, tried to get even lower than usual and hold for a moment with each rep, which really hurt after a while, but it was teh good kind of hurt.

Lunges were really the only thing that i wasnt happy with today. May substitute them for step-ups again for a little while if i can find something to step up onto.

And the best part - i didnt drop any reps!

Hoorah!

ReproMan · 06-19-2006, 07:16 AM

Quote:

Originally Posted by Gazhole

LEGS

Full Squats - 8, 8, 8, 8 @ 60KG BB
Lunges - 12, 12 @ 40KG BB
Hack Squats - 10, 10, 10 @ 60KG BB
Good Mornings - 10, 10, 10 @ 30KG BB
Heel Raises - 20, 20, 20, 20 @ 50KG BB

Took a set off the Hacks because me knees are taking too much of a battering. Should give them at least a little respite. Added another set to Good Mornings to compensate, so my hams are feeling a bit tender right now :P.

All in all, went pretty good today. Legs is fast becoming my favourite day for some reason.

Squats went particularly well, tried to get even lower than usual and hold for a moment with each rep, which really hurt after a while, but it was teh good kind of hurt.

Lunges were really the only thing that i wasnt happy with today. May substitute them for step-ups again for a little while if i can find something to step up onto.

And the best part - i didnt drop any reps!

Hoorah!

Way to go, good lookin workout. I always find it tough on my pride to drop sets, but it always seems my body knows best. For the first couple months of my training I did very little leg training. Once I started hitting them hard I noticed my upper body started blowing up faster. You're lucky you enjoy training legs, ride that wave all the way!

**Gazhole** · 06-19-2006, 08:01 AM

Quote:

Originally Posted by FatCatMC

Way to go, good lookin workout. I always find it tough on my pride to drop sets, but it always seems my body knows best. For the first couple months of my training I did very little leg training. Once I started hitting them hard I noticed my upper body started blowing up faster. You're lucky you enjoy training legs, ride that wave all the way!

I hear you on lower body affecting upper body. Since i starting really concentrating on the leg workouts, i just look bigger upstairs aswell. Just thicker i think.

Its great! Gotta love forcing testosterone production with dem squats

.

Hacks arent my favourite exercise anyway really. They hurt my knees too much. Step ups would probably be a lot more enjoyable anyway.

**Gazhole** · 06-20-2006, 12:37 PM

PUSH

Dips - 10, 10, 10 @ BW + 12.5KG
Bench Press - 6, 6, 6, 6 @ 30KG DBs
Overhead Press - 8, 8, 8 @ 40KG BB
Push Ups - 10, 10, 10 @ BW + 12.5KG
Flys - 6, 6, 6, 4 @ 22.5KG DBs
Front Raises - 8, 8 @ 15KG DB
Skullcrushers - 8, 8 @ 25KG TB

Fuck yeah. Only dropped out on the last set of flys. Stupid shoulders simply gave out.

They hurt a crap load right now, lol. Still, happy with today. I like this particular rep range, since i can use pretty heavy weight but still keep moderatly high reps on some exercises. Its really the happy medium between the other two rep ranges i cycle.

Its also the most tiring, my concentration and energy was really waning by the end. Just chuffed i got through it with minimum fucking up.

Dunno if im imagining it, but i think ive lost a little muscle size...not too sure. I still weigh about 160lbs in the morning, but it just looks like im a little smaller. I hate that feeling. Some things look good, others dont, etc.

Probably just imagining it. At least my strength isnt going away, we'll soon see next week when i get back to strength-focused workout. Depending on how i feel, i may go for a few new PRs. If not i guess ill just wait a few weeks and get them next time.

Im sure i could push them up a little bit though.

Stupid brain.

**P-funk** · 06-20-2006, 12:40 PM

when are you starting the program?

**Gazhole** · 06-20-2006, 12:58 PM

Quote:

Originally Posted by P-funk

when are you starting the program?

Im not sure, ive only been doing push/pull/legs for a month or two. May do it for another month then get cracking on the new one.

Rather excited about it in fact. I have a feeling its going to be absolutely knackering.

ReproMan · 06-21-2006, 12:44 PM

Quote:

Originally Posted by Gazhole

Dunno if im imagining it, but i think ive lost a little muscle size...not too sure. I still weigh about 160lbs in the morning, but it just looks like im a little smaller. I hate that feeling. Some things look good, others dont, etc.

Probably just imagining it. At least my strength isnt going away, we'll soon see next week when i get back to strength-focused workout. Depending on how i feel, i may go for a few new PRs. If not i guess ill just wait a few weeks and get them next time.

Im sure i could push them up a little bit though.

Stupid brain.

I feel the same way sometimes. Then I'll see someone that I think is big that I haven't seen in a while and I realize, I'm almost the same size as them so I must be doing something right.

I was a little thrown because I've lost alot of fat since I started lifting. My biceps were 16 1/2 inches when I started working out (no muscle tone at all) and now they are 16 1/4, but I can see every head of my triceps now and I can even make out a bicep if I look hard enough. I'm sure it's just mental, chances are if you're getting heavier and stronger, you're getting bigger. Just keep kickin ass!

**Gazhole** · 06-21-2006, 03:27 PM

Quote:

Originally Posted by FatCatMC

I feel the same way sometimes. Then I'll see someone that I think is big that I haven't seen in a while and I realize, I'm almost the same size as them so I must be doing something right.

I was a little thrown because I've lost alot of fat since I started lifting. My biceps were 16 1/2 inches when I started working out (no muscle tone at all) and now they are 16 1/4, but I can see every head of my triceps now and I can even make out a bicep if I look hard enough. I'm sure it's just mental, chances are if you're getting heavier and stronger, you're getting bigger. Just keep kickin ass!

I get that a lot. Theres a few people i know who i deem "big" but the other day one of them commented that "Damn, thats a nice pair of triceps, ive got fuck all. Nice one!".

That sorta thing confuses me, because we see ourselves changing gradually, its WAY harder to notice. I guess that throws you a little.

I always get paranoid that the program im doing is completely wrong. Probably a hang up from my absolute newbie days :P.

Nice going on the guns by the way! Even though theyre probably a tad smaller, i bet they look bigger simply because you can see the muscles. Im at 15 1/2 atm, but i swear its nearer 15 3/4 now.

Its at times like this i look to my motto (journal title).

Baby steps, eh?

**Gazhole** · 06-22-2006, 02:23 PM

PULL

Deadlifts - 6, 6, 6, 6 @ 75KG BB
Chin Ups - 8, 8, 8 @ BW + 12.5KG
Reverse Flys - 8, 8, 8 @ 22.5KG DB
Curls - 8, 8, 8 @ 40KG BB
Bent Over Rows - 10, 10, 10, 7 @ 55KG BB
Shrugs - 10, 10 @ 60KG BB

KNACKERIIIIIIING.

But alright. Taking a set off bent over rows because my lower back was so painful i couldnt physically finish that last set, thankfully BORs are near the end or that would have been a serious problem.

I cut out bench rows again because of time issues, but the reverse flys were definitly a great replacement for upright rows.

Deadlifts obviously went well, since my lower back didnt make it through the rows. 6 reps felt weird for some reason. Hmm.

Chin ups went great, i was contemplating trying them with some towels but i think ill wait untill im using the lighter weights, and since they went so well im glad i made that decision.

Curls were alright aswell, next time im gonna stand with my back against the wall to try and control my body english (i know i do it every now and again) just so i can get the form dead on.

Overall not a bad workout at all.

Gonna be starting the routine P-Funk came up with soon also, since im coming to the end of my Push/Pull/Legs cycle (2 monthsish?) gonna do another month of it, then get cracking.

Had a really nice protein shake earlier, based on a suggestion recipe by Kenwood:

2 Scoops Whey (45g)
1 Low Fat Yogurt
1 Cup Oats
300ml Half-fat Milk
1 Banana

Mmm. Was very very nice. Surprised i managed to drink it down in one it was that thick. Felt a little bloated after that though :P.

Still.

Legs on saturday, looking forward to it. Thighs are now 22" and steadily growing. Cant wait untill me and my friends have that 100m sprint contest we've been planning. Im gonna kill.

**Gazhole** · 06-24-2006, 08:10 AM

LEGS

Full Squats - 6, 6, 6, 6 @ 65KG BB
Lunges - 10, 10 @ 22.5KG DBs
Hack Squats - 8, 8, 8 @ 65KG BB
Good Mornings - 8, 8, 8 @ 35KG BB
Heel Raises - 18, 18, 18, 18 @ 55KG BB

Everything hit the right spots today. Didnt miss a step (even on lunges - lol, lame joke alert) and thats why legs really is the best day in this program.

Lovin' it. Everything hurt just the right amount, my form was as dead on as its ever been, and im pretty confident that ill be able to get some sort of a PR next week on the squat (75KG?).

Tried DB lunges today in an effor to keep better form, the BB varient really hurts my back so im concentrating on that more than the actual movement. Happy to say it worked a charm, i could probably go a bit heavier than this because of that, but we'll see what happens next week.

My lower back hurt like hell today, a left over from the combination of Deadlifts and Bent Over Rows on thursday (i dont think ive ever gone that heavy on BOTH exercises...) so that was a tad distracting, had to use my abs a LOT more than usual to stop it messing the squats up, but thankfully its not hurting after the workout.

May take out BORs next time and up the sets on reverse flys, and actually leave enough time for bench rows too. We'll see.

Anyway, in conclusion, legs fucking rock.

ReproMan · 06-24-2006, 08:25 AM

Quote:

Originally Posted by Gazhole

Everything hit the right spots today. Didnt miss a step (even on lunges - lol, lame joke alert) and thats why legs really is the best day in this program.

Thanks for the warning!

Have you ever tried Rack Deads? Beofre I was doing full deads I was racking them about 6 inches off the ground to sorta ease my way into them. I think it was good just to get some strength in my lower back and get used to the motion, not to mention it took strain off of my lower back enough to perfect the form. I know how weak my lower back feels after I do BB Rows let alone doing them the same day as Deadlifts. Again, kick ass job, and good luck on the Squat PR!

**Gazhole** · 06-24-2006, 08:36 AM

Quote:

Originally Posted by FatCatMC

Have you ever tried Rack Deads? Beofre I was doing full deads I was racking them about 6 inches off the ground to sorta ease my way into them. I think it was good just to get some strength in my lower back and get used to the motion, not to mention it took strain off of my lower back enough to perfect the form. I know how weak my lower back feels after I do BB Rows let alone doing them the same day as Deadlifts. Again, kick ass job, and good luck on the Squat PR!

Ive never tried rack deads, ill have to take a look. Pic? Its probably on exrx.com, lol. Good site.

Im good for the two exercises separately, its just when theyre on the same day its like...overkill on my lower back. I dunno if its just because of that, or it is a strength/endurance issue. The exercises are pretty lower-back intensive, BB rows especially i think. At least i feel it more in those than the deads.

I was gonna put in some planks as assistance work or something, but ill take a look at the rack deads aswell. After all, its a pretty good way of mixing it up i suppose.

And cheers again! Im really looking forward to the PR. Dont you just find it exhilarating knowing youre gonna be lifting more than youve EVER lifted before?

Its great!

Looks like your program is giving you some awesome numbers aswell!

**Gazhole** · 06-27-2006, 12:43 PM

PUSH

Bench Press - 4, 4 @ 32.5KG DBs
Bench Press - 4, 4 @ 35KG DBs - PR
Dips - 6, 6, 6, 6 @ BW + 17.5KG
Overhead Press - 6, 6 @ 45KG BB
Overhead Press - 6, 6 @ 50KG BB
Flys - 4, 4, 4, 4 @ 25KG DBs
Front Raises - 6, 6, 6, 6 @ 17.5KG DB
Skullcrushers - 6, 6, 6, 6 @ 30KG TB

Thought id mix it up a bit today. I like this set up a LOT more than what ive been doing recently. Took out push ups for a change, closed the gap in the rep range (why i was doing 4 reps and 8 reps on the same day i dont know...), and made the number of sets 4 throughout.

Still managed to keep it under an hour, just! Im gonna be doing a similar thing with pull also, but more about today.

PR on the DB bench which im happy with. At the time i wanted to go heavier again, but im glad i didnt because skullcrushers were hard enough today without that.

Pushed (PUN!) the the weight up on the OH press aswell, back to 50KG, but for 6 reps this time.

All in all was enjoyable since my energy levels kept pretty high throughout. Guess its all that extra food ive been eating.

Supplemental...two spots on my arm burst while lifting. One on my shoulder during bench, and one on my upper arm during dips. Thats gross, but damn that must have been a pump :P.

Right. Rest time.

**Gazhole** · 06-29-2006, 12:17 PM

PULL

Deadlifts - 4, 4,@ 80KG BB
Deadlifts - 4, 4,@ 90KG BB - PR
Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Reverse Flys - 6, 6, 6, 6 @ 25KG DB
Bench Rows - 6, 6, 6, 6 @ 30KG DB
Curls - 6, 6, 6 @ 45KG BB
Shrugs - 6, 6, 6, 6 @ 35KG DB

Deadlifts were awesome. Never lifted that much before. Lower back was pulsing near the end of the workout today, very much aftermath of the deads.

Everything else went surprisingly well, i say surprisingly because i wasnt sure how well itd go with the new setup. It went well. Didnt lose any reps, even on curls which i suck at.

Pretty much just chuffed with the deadlifts to be honest, that was all i was going for today primarily.

So, thats bench and deads taken up a notch, on saturday im going for 80KG on the squats. Should be rather interesting.

Taking another month of this, and ive decided to take a week off lifting at the end of that to rest up. Maybe do some cardio, a bit of swimming, play some soccer or tennis or something.

Theres little chance of me sitting around doing absolutely nothing :P. What usually happens on weeks off is that i end up doing lots of sprinting and bodyweight exercises. I simply cant 100% rest for shit!

Once that week is over, i should be getting back to lifting with P-Funk's routine. Im looking at a few gyms around here, but if they cant perform in the free-weights section im just gonna have to keep struggling through at home.

I do have a Q for anybody reading this. Since ive pushed my cal intake up to gain mass, on a week off, will i continue to eat the same amount even though im not lifting, or should i take it down a little? Maybe take out a shake or two or something?

SHOWER!

ReproMan · 06-29-2006, 12:53 PM

Quote:

Originally Posted by Gazhole

PULL

Deadlifts - 4, 4,@ 80KG BB
Deadlifts - 4, 4,@ 90KG BB - PR
Chin Ups - 4, 4, 4, 4 @ BW + 15KG
Reverse Flys - 6, 6, 6, 6 @ 25KG DB
Bench Rows - 6, 6, 6, 6 @ 30KG DB
Curls - 6, 6, 6 @ 45KG BB
Shrugs - 6, 6, 6, 6 @ 35KG DB

Deadlifts were awesome. Never lifted that much before. Lower back was pulsing near the end of the workout today, very much aftermath of the deads.

Everything else went surprisingly well, i say surprisingly because i wasnt sure how well itd go with the new setup. It went well. Didnt lose any reps, even on curls which i suck at.

Pretty much just chuffed with the deadlifts to be honest, that was all i was going for today primarily.

So, thats bench and deads taken up a notch, on saturday im going for 80KG on the squats. Should be rather interesting.

Taking another month of this, and ive decided to take a week off lifting at the end of that to rest up. Maybe do some cardio, a bit of swimming, play some soccer or tennis or something.

Theres little chance of me sitting around doing absolutely nothing :P. What usually happens on weeks off is that i end up doing lots of sprinting and bodyweight exercises. I simply cant 100% rest for shit!

Once that week is over, i should be getting back to lifting with P-Funk's routine. Im looking at a few gyms around here, but if they cant perform in the free-weights section im just gonna have to keep struggling through at home.

I do have a Q for anybody reading this. Since ive pushed my cal intake up to gain mass, on a week off, will i continue to eat the same amount even though im not lifting, or should i take it down a little? Maybe take out a shake or two or something?

SHOWER!

Ha! Almost every one of your posts in your journal has a word or a phrase I am not familiar with. Today's entry: chuffed. Thank God my girlfriends mother is from Norfolk, England. She helps me fill in the gaps! I think a comparable word from America would be stoked? Hehe, anyway looking good on the deadlifts and the curls, I don't curl much more myself.

As for the calorie intake on your week off, I'm not sure about it, because I try not to concern myself so much with my diet, but there may be something in the sticky section about carb cycling that could be helpful.

**Gazhole** · 06-29-2006, 05:24 PM

Yes, Chuffed = Stoked :P haha. You wait untill i throw in obscure welsh slang (if i can actually figure out what would be welsh slang. i probably use it all the time but dont notice. the accents around here would blow your mind though).

Deadlifts are great, but curls arent really my favourite exercise. Theyre pretty boring, it has to be said. Still, not as boring as crunches. Or treadmills. Ugh.

Ill pop over to the diet section and see if i can dig anything out. I so wanted to go for 100KG on the deads today, but again i thought better of it. 2lbs off 200 though. This time next month, my friend :P.

05-29-2006, 02:10 PM	#1
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	Strength Dedication Ambition Right. Never done a training journal so here goes. May not use it, but at least ill use it for today. See what happens, eh? * PUSH Bench Press - 6, 6, 6, 4 @ 32.5KG DBs Overhead Press - 8, 8 @ 45KG BB Weighted Push Ups - 8, 8, 8 @ BW + 15KG Flat Flys - 6, 6, 4, 3 @ 27.5KG DBs Arnold Press - 6, 4 @ 20KG DBs Skullcrushers - 8, 8, 8 @ 25KG TB Bit of a weird routine today, didnt have my sheet on me, so forgot what i was supposed to be doing, so simply made a routine up on the fly. I accidently went heavier on the DB presses because im a moron and seemingly cant add up basic numbers, but actually managed to lift it convincingly. The problem became apparent later on in the workout, when my other exercises suffered from the fatigue brought on earlier on. Oops. Overhead press went well, push-ups were no problem. Couldnt do dips, unfortunately, since i was training at a friends house, so went a bit heavier on those too. With pretty good results. Flat flys went pretty badly, due to the fatigue, if it happens again ill have to take them down by a bit of weight i guess. I hate being in a rush. Arnold presses failed on second set, so i did some lateral raises to finish off the set after a rest pause. Gotta hit everything somehow :P. Since recently taking my ego down an notch and lowering the weight on my skullcrushers to get the form right on, i was very pleased with how they went. Only went a tad out on the last set, elbows flaring a bit etc. Definitely felt the difference good form can have. All in all a strange mish mash of what i usually do, but it felt pretty good once i was done, everything felt like it had been hit pretty hard, and i inadvertantly got a new PR on dumbell bench, so whatever. Right. Hungry. 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".

06-01-2006, 12:25 PM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PULL Chin Ups - 4, 4, 4, 4 @ BW + 15KG Deadlifts - 4, 4, 6, 4 @ 70KG BB Upright Rows - 8, 8, 8, 8 @ 40KG BB Curls - 6, 6, 6 @ 45KG BB Bent Over Rows - 8, 8, 8 @ 65KG BB Shrugs - 8, 8 @ 32.5KG DBs Bench Rows - 6, 6 @ 25KG DB Not too sure about this one either today. Either gonna take a set off curls or chins i think. By the time i got to curls my biceps were dead, i attempted (and failed) a 50KG BB Curl, but dropped down to 45KG to do my proper sets. Not quite there yet. Deadlifts however i was very pleased with. New PR at 70KG for 6 reps, after 2 sets at 4 reps i felt like i could do more so next week ill bump it up to 4x6 and see what happens. Bent over rows need some work though. Form was a bit sloppy today, may have to take the weight back down to 60KG again and work on them. Sigh! That said, my back is aching like hell right now, 20 minutes on. This of course is a modified version of what ive been doing lately, in an effort to get rid of isolation in order to leave myself less fatigued to lift heavier on the big 3 exercises (you know what they are by now). Worked on monday for bench, however inadvertantly, and it seems to have worked today for deads. Next up...squats! 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".

06-03-2006, 07:28 AM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	LEGS Full Squats - 4, 4, 4, 4 @ 60KG BB Lunges - 8, 8 @ 50KG BB Hack Squats - 4, 4, 4, 4 @ 65KG BB Good Mornings - 6, 6 @ 40KG BB Heel Raises - 16, 16, 16, 16 @ 60KG BB Good one today. Attempted a new PR on Full Squats, but just didnt work out. Strange how 5KG can make the difference between success and failure. Nevermind, ill try again next week. But even though i didnt get a PR on Full Squats like i was going for, i got a PR on every single other exercise in my workout today. No wonder i'm feeling so dead. Very pleased! Hams got hit rather hard today, for a change, its usually all quads. Glad to get some balance between them. The only problem is that ive noticed leg day is incredibly tough on my knees, theyve always been pretty sensitive. I remember a topic in training where somebody said about a supplement to help with joint pain, specifically the knees in that topic again. Cant seem to find the topic, but does anybody have any ideas about this? Fish oil? I dunno. Need something though methinks. Thats assuming anybody actually reads this but me! Its way too hot outside today. I need some water. 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".

06-06-2006, 12:21 PM	#4
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PUSH Dips - 8, 8, 8 @ BW + 15KG Bench Press - 4, 4, 4, 4 @ 32.5KG DBs Overhead Press - 6, 6, 6, 6 @ 50KG BB Push Ups - 8, 8, 8 @ BW + 15KG Flys - 4, 4, 4, 4 @ 25KG DBs Front Raises - 6, 6 @ 20KG DB Skullcrushers - 6, 6 @ 30KG TB Bloody hell. My shoulders are aching like a hooker's crotch. Chest and triceps went well, havent lifted that heavy on skullcrushers since i took it all the way down to work on my form, which was pretty tight today. New PR for weighted dips today also, pleased with that. Kept leaning forward randomly though, which im gonna need to work on, because my chest gets hit hard enough as it is from the DB presses. Overhead press was my only gripe today, form got really shakey near the end of the last 2 sets, little bit of body english here and there. Dissapointed because it was otherwise a solid session today. Phew. USN have changed their formula for Whey Protein again, and its pretty vile if i do say so myself. It smells like raw butterscotch cookie dough mixed with burnt strawberries. Why must they change it so much? Anyway. Excellence. Next session going for a PR on deadlift, because after last time i KNOW i can do much more for 4x4. Gonna go for 80KG.Will be one of the VERY few times ive ever lifted more than my bodyweight, certainly the heaviest weight ive ever lifted in my life. Nuttin but a peanut. 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".

06-08-2006, 12:26 PM	#5
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PULL Chin Ups - 4, 4, 4, 4 @ BW + 15KG Deadlifts - 4, 4, 4, 4 @ 80KG BB Upright Rows - 8, 8, 8 @ 40KG BB Curls - 6, 6, 6 @ 45KG BB Bent Over Rows - 8, 8, 8, 8 @ 60KG BB Shrugs - 8, 8 @ 32.5KG DBs Bench Rows - 6, 6 @ 30KG DB Yeah, some improvement there. My form would have sucked on Bent Over Rows today if i hadnt have taken the weight down (though i still managed 2 more reps per set and a 4th set even though all i took off was 5KG...). Is all down to the Deadlifts. Very chuffed with those. I still need to work on Deadlift form, i generally practice with just the bar, gonna try and do more of that. If i get my form corrected in the next few weeks, ill hopefully see even more improvement. Thinking of switching bench rows back to one arm bent over dumbell rows again. i much prefer those to bench rows anyway. Yeah, this entry is mostly back-related but thats because i wasnt really convinced with my bicep-focused exercises. For such a small muscle people seem to care about them WAY too much. Me included. Chin Ups went "okay". I guess. Didnt get all the way up there, i think i was a little lazy with them today. Same with BB curl, much too much bloody body english going on. The last reps of the last set i literally threw them up so i could be done with them. To combat this ive decided to restart this cycle again. I was gonna carry on the entire thing (next week all dropsets, week after is my still-in-progress circuit training, then back to the start), but i have to get this bicep crap sorted. Think i did one too many sets last time and fucked them up royally. Have been doing the same weight for the last few months before i reviewed my program with no problem, just seems to have slipped away for some reason. Fucking sigh. In other news, ive put on one or two pounds thanks to eating a great deal of porridge oats and chicken/ham salads alternately every day. Five meals is getting easier every day. Also worked out im getting about 170G+ of protein every day, which surprised the hell out of me. Though im still only on about 3100/3200 cals. Tops. Its working, but not fast enough. Now that my routine is pretty much (lol...) sorted now, im gonna have to pay more attention to diet. My friends nearly flipped when they found out i was having the reccomended daily intake of 2500kcal by 2:00pm. Gotta love scaring "normals". Anyways, im hungry as hell now, and even though my biceps (motherfuckingbastardmusclesneedtodie) arent hurting very much, my back is hurting just sitting down. Catch you all (yes...all one of you. meaning me.) later. 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".

06-10-2006, 07:43 AM	#6
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	LEGS Full Squats - 4, 4, 4, 4 @ 70KG BB Lunges - 8, 8 @ 50KG BB Hack Squats - 6, 6, 6, 6 @ 70KG BB Good Mornings - 6, 6 @ 40KG BB Heel Raises - 16, 16, 16, 16 @ 60KG BB This just gets better. Finally a new PR on full squats. God did i want that badly, i was pumped up to hell before my workout today. New squat rack worked great, and had something to do with the increase in weight, since i didnt have to worry about getting it up off my back :P. Everything after that was that little bit tougher, but i managed to get through it (just). My grip started to give out in the last set of heel raises, so i might look at doing a little grip work to improve that. Its only because theres so many reps in those sets, but it wouldnt hurt to improve. Not much else to say about that, was one of the best workouts ive had in ages. Certainly the best leg workout ive had...ever! Next week gonna unload for a week or two and work back up to this intensity and see where i am at that point. Think ill see some strength gains, but we'll see what happens. Gonna have to force myself to eat a little more in the heat aswell. I have problems when its the summer, i just cant seem to get hungry. Stupid heat. Anyway, what i really want is a long sit down after all that...phew. 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".

06-10-2006, 11:23 AM	#8
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	Cheers dude! Im feeling the PR now (ouch.) but damn it was worth it. I like to vary the volume and intensity, keeps things interesting. Ill do a week of low intensity + high volume, then a week of stuff thats mostly for hypertrophy (sort of a middle ground between the previous week and the next bit...), and then 2 weeks of high intensity + low volume to finish off the month before i unload again. Shrugs. Guessing your goals are focused around strength atm? 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".

06-13-2006, 12:22 PM	#11
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PUSH Dips - 12, 12, 12 @ BW + 10KG Bench Press - 8, 8, 8, 6 @ 27.5KG DBs Overhead Press - 10, 10, 10, 8 @ 40KG BB Push Ups - 12, 11, 11 @ BW + 10KG Flys - 8, 6, 7, 4 @ 20KG DBs Skullcrushers - 10, 10 @ 20KG TB Hmmm. Crappy today. After an excellent leg workout only a few days ago, my push went to shit today. No connection, but still annoying. Was dropping way too many reps, and i was too exhausted to do front raises at all. I also wanted to keep the duration of the workout down, it was pushing just over the hour, and since front raises arent my most critical exercise... Bad points? Are obvious. Dropped a lot of reps, flys in particular were atrocious, form went out (again) on OH presses, and i cut out an exercise entirely. Good points? Dips and skullcrushers went really well, and i figured out that i should take the weight down a little (especially on OH press) untill im comfortable working out at this rep range. So wasnt all bad i suppose, still on a learning curve on what i can and cant handle, and im still progressing. Onwards and upwards! 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".

06-15-2006, 12:37 PM	#14
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PULL Chin Ups - 8, 8, 8 @ BW + 10KG Deadlifts - 8, 8, 8, 8 @ 70KG BB Upright Rows - 12, 12, 10 @ 30KG BB Curls - 10, 8, 8 @ 35KG BB Bent Over Rows - 12, 12, 12, 12 @ 50KG BB Shrugs - 12, 12 @ 55KG BB Was exhausted after this so i cut out the bench rows. Though in retrospect (and what ill be doing from now on!) i'll be cutting out the upright rows. Theyre a crappy exercise. Other than that, even though i dropped a few reps again it wasnt as many as PUSH this week, not to mention everything else went pretty well. Im pretty knackered now, and had to fight back nausea by the time i got to the third set of bent over rows. Deadlifts were once again a highpoint for me, considering i was lifting the same weight in my strength week for half the reps as i did today. And this is my lightest week. Pretty decent improvement there, so im happy. Biceps went surprisingly well. Still dropped reps, but better that then let my form go out of whack and get hurt or something. Yeah, this rep range still needs a bit of work, maybe ill take the sets down on this week, because im running out of time often anyway. Ill have to look into that. Hmmmm. 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".

06-17-2006, 08:13 AM	#15
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	LEGS Full Squats - 8, 8, 8, 8 @ 60KG BB Lunges - 12, 12 @ 40KG BB Hack Squats - 10, 10, 10 @ 60KG BB Good Mornings - 10, 10, 10 @ 30KG BB Heel Raises - 20, 20, 20, 20 @ 50KG BB Took a set off the Hacks because me knees are taking too much of a battering. Should give them at least a little respite. Added another set to Good Mornings to compensate, so my hams are feeling a bit tender right now :P. All in all, went pretty good today. Legs is fast becoming my favourite day for some reason. Squats went particularly well, tried to get even lower than usual and hold for a moment with each rep, which really hurt after a while, but it was teh good kind of hurt. Lunges were really the only thing that i wasnt happy with today. May substitute them for step-ups again for a little while if i can find something to step up onto. And the best part - i didnt drop any reps! Hoorah! 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".

06-20-2006, 12:37 PM	#18
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PUSH Dips - 10, 10, 10 @ BW + 12.5KG Bench Press - 6, 6, 6, 6 @ 30KG DBs Overhead Press - 8, 8, 8 @ 40KG BB Push Ups - 10, 10, 10 @ BW + 12.5KG Flys - 6, 6, 6, 4 @ 22.5KG DBs Front Raises - 8, 8 @ 15KG DB Skullcrushers - 8, 8 @ 25KG TB Fuck yeah. Only dropped out on the last set of flys. Stupid shoulders simply gave out. They hurt a crap load right now, lol. Still, happy with today. I like this particular rep range, since i can use pretty heavy weight but still keep moderatly high reps on some exercises. Its really the happy medium between the other two rep ranges i cycle. Its also the most tiring, my concentration and energy was really waning by the end. Just chuffed i got through it with minimum fucking up. Dunno if im imagining it, but i think ive lost a little muscle size...not too sure. I still weigh about 160lbs in the morning, but it just looks like im a little smaller. I hate that feeling. Some things look good, others dont, etc. Probably just imagining it. At least my strength isnt going away, we'll soon see next week when i get back to strength-focused workout. Depending on how i feel, i may go for a few new PRs. If not i guess ill just wait a few weeks and get them next time. Im sure i could push them up a little bit though. Stupid brain. 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".

06-20-2006, 12:40 PM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	when are you starting the program? E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-22-2006, 02:23 PM	#23
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PULL Deadlifts - 6, 6, 6, 6 @ 75KG BB Chin Ups - 8, 8, 8 @ BW + 12.5KG Reverse Flys - 8, 8, 8 @ 22.5KG DB Curls - 8, 8, 8 @ 40KG BB Bent Over Rows - 10, 10, 10, 7 @ 55KG BB Shrugs - 10, 10 @ 60KG BB KNACKERIIIIIIING. But alright. Taking a set off bent over rows because my lower back was so painful i couldnt physically finish that last set, thankfully BORs are near the end or that would have been a serious problem. I cut out bench rows again because of time issues, but the reverse flys were definitly a great replacement for upright rows. Deadlifts obviously went well, since my lower back didnt make it through the rows. 6 reps felt weird for some reason. Hmm. Chin ups went great, i was contemplating trying them with some towels but i think ill wait untill im using the lighter weights, and since they went so well im glad i made that decision. Curls were alright aswell, next time im gonna stand with my back against the wall to try and control my body english (i know i do it every now and again) just so i can get the form dead on. Overall not a bad workout at all. Gonna be starting the routine P-Funk came up with soon also, since im coming to the end of my Push/Pull/Legs cycle (2 monthsish?) gonna do another month of it, then get cracking. Had a really nice protein shake earlier, based on a suggestion recipe by Kenwood: 2 Scoops Whey (45g) 1 Low Fat Yogurt 1 Cup Oats 300ml Half-fat Milk 1 Banana Mmm. Was very very nice. Surprised i managed to drink it down in one it was that thick. Felt a little bloated after that though :P. Still. Legs on saturday, looking forward to it. Thighs are now 22" and steadily growing. Cant wait untill me and my friends have that 100m sprint contest we've been planning. Im gonna kill. 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".

06-24-2006, 08:10 AM	#24
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	LEGS Full Squats - 6, 6, 6, 6 @ 65KG BB Lunges - 10, 10 @ 22.5KG DBs Hack Squats - 8, 8, 8 @ 65KG BB Good Mornings - 8, 8, 8 @ 35KG BB Heel Raises - 18, 18, 18, 18 @ 55KG BB Everything hit the right spots today. Didnt miss a step (even on lunges - lol, lame joke alert) and thats why legs really is the best day in this program. Lovin' it. Everything hurt just the right amount, my form was as dead on as its ever been, and im pretty confident that ill be able to get some sort of a PR next week on the squat (75KG?). Tried DB lunges today in an effor to keep better form, the BB varient really hurts my back so im concentrating on that more than the actual movement. Happy to say it worked a charm, i could probably go a bit heavier than this because of that, but we'll see what happens next week. My lower back hurt like hell today, a left over from the combination of Deadlifts and Bent Over Rows on thursday (i dont think ive ever gone that heavy on BOTH exercises...) so that was a tad distracting, had to use my abs a LOT more than usual to stop it messing the squats up, but thankfully its not hurting after the workout. May take out BORs next time and up the sets on reverse flys, and actually leave enough time for bench rows too. We'll see. Anyway, in conclusion, legs fucking rock. 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".

06-27-2006, 12:43 PM	#27
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PUSH Bench Press - 4, 4 @ 32.5KG DBs Bench Press - 4, 4 @ 35KG DBs - PR Dips - 6, 6, 6, 6 @ BW + 17.5KG Overhead Press - 6, 6 @ 45KG BB Overhead Press - 6, 6 @ 50KG BB Flys - 4, 4, 4, 4 @ 25KG DBs Front Raises - 6, 6, 6, 6 @ 17.5KG DB Skullcrushers - 6, 6, 6, 6 @ 30KG TB Thought id mix it up a bit today. I like this set up a LOT more than what ive been doing recently. Took out push ups for a change, closed the gap in the rep range (why i was doing 4 reps and 8 reps on the same day i dont know...), and made the number of sets 4 throughout. Still managed to keep it under an hour, just! Im gonna be doing a similar thing with pull also, but more about today. PR on the DB bench which im happy with. At the time i wanted to go heavier again, but im glad i didnt because skullcrushers were hard enough today without that. Pushed (PUN!) the the weight up on the OH press aswell, back to 50KG, but for 6 reps this time. All in all was enjoyable since my energy levels kept pretty high throughout. Guess its all that extra food ive been eating. Supplemental...two spots on my arm burst while lifting. One on my shoulder during bench, and one on my upper arm during dips. Thats gross, but damn that must have been a pump :P. Right. Rest time. 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".

06-29-2006, 12:17 PM	#28
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	PULL Deadlifts - 4, 4,@ 80KG BB Deadlifts - 4, 4,@ 90KG BB - PR Chin Ups - 4, 4, 4, 4 @ BW + 15KG Reverse Flys - 6, 6, 6, 6 @ 25KG DB Bench Rows - 6, 6, 6, 6 @ 30KG DB Curls - 6, 6, 6 @ 45KG BB Shrugs - 6, 6, 6, 6 @ 35KG DB Deadlifts were awesome. Never lifted that much before. Lower back was pulsing near the end of the workout today, very much aftermath of the deads. Everything else went surprisingly well, i say surprisingly because i wasnt sure how well itd go with the new setup. It went well. Didnt lose any reps, even on curls which i suck at. Pretty much just chuffed with the deadlifts to be honest, that was all i was going for today primarily. So, thats bench and deads taken up a notch, on saturday im going for 80KG on the squats. Should be rather interesting. Taking another month of this, and ive decided to take a week off lifting at the end of that to rest up. Maybe do some cardio, a bit of swimming, play some soccer or tennis or something. Theres little chance of me sitting around doing absolutely nothing :P. What usually happens on weeks off is that i end up doing lots of sprinting and bodyweight exercises. I simply cant 100% rest for shit! Once that week is over, i should be getting back to lifting with P-Funk's routine. Im looking at a few gyms around here, but if they cant perform in the free-weights section im just gonna have to keep struggling through at home. I do have a Q for anybody reading this. Since ive pushed my cal intake up to gain mass, on a week off, will i continue to eat the same amount even though im not lifting, or should i take it down a little? Maybe take out a shake or two or something? SHOWER! 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".

06-29-2006, 05:24 PM	#30
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	Yes, Chuffed = Stoked :P haha. You wait untill i throw in obscure welsh slang (if i can actually figure out what would be welsh slang. i probably use it all the time but dont notice. the accents around here would blow your mind though). Deadlifts are great, but curls arent really my favourite exercise. Theyre pretty boring, it has to be said. Still, not as boring as crunches. Or treadmills. Ugh. Ill pop over to the diet section and see if i can dig anything out. I so wanted to go for 100KG on the deads today, but again i thought better of it. 2lbs off 200 though. This time next month, my friend :P. 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".

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