Westside, Kiwi's and Training OCD!!!! welcome to my world...

today i'll be mostly trainin......

the shoulders and biceps!
was gonna do legs but ive got a niggling knee at the moment so gonna take another day off and try it tomorro...
next week is when i will train the days specified at the top, this weeks been a bit mish mash!!

i'll be doin,

DB Shoulder press- 2-3 working sets
warmed up...
34 kilo x 8
38 kilo x 4.. 30 sec rest, then dropped down to
30 kilo x 8- v slow strict reps.. Awesome pump/ burn!!

Seated Lateral DB Raise- 1-2 working sets
12 kilo x10, 8- very slow with a hold at the top.. again, awesome pump!

Reverse Pec Dec (rear delts) - 1-2 working sets
1/2 stack x 10, slightly heavier x 7- done v slow with a hold... dint like this machine, its not the best for this exercise so wil prob use cables next time.

Cable 1 arm Front Delt Raises- probs just 1 working set
did 2 arm instead with cable comin from in between my legs from behind..
approx 1/2 stack on machine x 13 - this was class.. felt it burn so much, slow slow reps with slight negatives on the way down! need to up the weight next week..

Rope Face Pulls1 working set
these were awesome! will definately be usin these again..
again, approx. 1/2 stack x 12..- need to increase weight next week! great pump in the rear delts tho!

BB Bicep curls- 2-3 working sets
50 kilo x8
55 kilo x5
45 kilo x8 - very slow strict reps.. felt great!!

1 Arm Hammer Preacher curl- 1-2 working sets
30 on machine x8 rep
35 on machine x7 - done with negatives and holds at the peak.

Cable curls- 1, possibly 2 working sets
3/4 stack x8 reps
couiple of plates more x 6 - negatives and hold etc used here too..

will update the routine in this post later in the evenin when i get back...

was an awesome workout!! shoulders were totally fried, rear delts were SWOLLEN after the face pulls..really liked them!!

Bi workout was good too.. still feel nice and full..
gonna try work on my shoulder press strength.. seated DB press isnt somethin i do much of. i usually do standin press so gonna try get my seated press strngth up so wil be keepi the reps low, no higher than 6 i reckon.. will start next weeks sesh on the 38's and prob move up to 40's and 42's.. delts still felt a little tired from wednesday's chest sesh!

think i'll add a motivational piece for the day..
my fave BBer and one of the reasons i started trainin properly..Big Kev

kev levrone

Looking excellent lad, do you do much cardio cos your looking ripped?

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

ORIGINAL: shane278

Looking excellent lad, do you do much cardio cos your looking ripped?

thats mnade my day!! cheers fella..

dont do any cardio in all honesty.. ive dropped carbs for the last 2 weeks or so a fair bit lower and i seem to react to this pretty well.. dont wanna do any cardio cos i'll prb end up wastin away!!!

cheers again mate, much appreciated!

like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

ORIGINAL: Marsbar

like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

mate i had never even heard o them til yesterday reading ur journal!! and yeah ur right they definately f*ckin rock!! such a good pump.. will try superset them next week.. im all for givin the rear delts a good old tw*ttin so tryin to focus on them and medial delts too...

cheers fella

no trainin today..
somethin's not quite right in the left knee..
will give it a bash tomorro tho..

then monday will be chest and triceps..
had breakthrough talks with my gf today regarding using gear in the very near future..
its not somethin she really understands, in terms of why i would want to, and also she has the ' but u;ll do damage to yourself' point of view... but we talked and it seems as htough she is comin round to the idea which im very happy about!!

i wanna try add some things to this journal every day, so im tryin to find somethin motivational to put in today but cant find owt!!

will trawl the net for somehtin decent....

You just make a link as normal ,but instead of the text you put the URL to the image you want (lifted from youtube) and add the [image] tags , hit 'quote' and take a look !

plenty more in you on the dead , 500lb next

My Youtube Vids

ORIGINAL: boar

You just make a link as normal ,but instead of the text you put the URL to the image you want (lifted from youtube) and add the [image] tags , hit 'quote' and take a look !

plenty more in you on the dead , 500lb next

My Youtube Vids

nice one boar cheers mate...
sig is all 'pimped' out now.. and my pro-member status is well and truly worthy!!

ok so today, instead of chest and triceps wil be chest and biceps..

im gonna mix up what i pair triceps and biceps with every now and again..
i like an agonist/antagonsit workout so will be givin this a bash today..
will hit the tris on shoulders day.. will add some CG bench work there as i prefer not to do CG bench the same day i work chest!!

workout will look like...
bench- 2-3 working sets- 4-6 reps- 130kg +
incline DB bench- 2 working sets- 4-6 reps- 50 kg
weighted dips- 1-2 working sets- 4-6 reps- BW + 35-40kg
pec dec- 1 working set- 10-12 reps with negatives and holds-

BB curls- 2-3 working sets- 4-6 reps-45-55 kg- strict form
Hammer MTS curl- 2 working sets- 4-6 reps
standing cable curls1-2 working sets (prob 1)- 6-8 reps- with negatives and holds galore...

wil update later

Hi mate, looking very solid in your pics.

Unfortunately you seem to be one of those people who show their abs at plus 12% bodyfat
...therefore you are revealed as a bastid of the highest order and I hate you with a passion

haha... cheers..??.. kiddin,
yeah mate i think im around 14% ish.. like i said photos arent the best and, as cliched as it is, do not fully do my vascularity justice!!
but yeah abs are thru pretty nicely .. i tend to hold more of the fat in the handles of love!!

but hopefully i'll rid myself of those!!

cheers anyway mate

ok so back from the gym..
today i have not felt great.. for the 1st 10 mins or so i felt proper low in the gym.. flat bench suffered!!

Bench
120kg x6
130kg x4
100kg x8 - very slow, strict a la Mike Mentzer HIT stylee...

Incline DB- started to pick up by this point.
46kg x6
50kg x4

Weighted Dips-
BW+35kg x6
BW+40kg x6 - just!!

Pec Dec-
78kg x8 - very slow reps with negatives and holds.. Felt Great!!

Hammer Chest Press- felt like i had more in me so did 1 set to failure.
Approx. 1/2 stack x6 - again HIT style

BB Curl-
50kg x6
50kg x5
40kg x6 - HIT style, very slow with negatives

! arm DB preacher curls-
16kg x8
18kg x6 - Need to up weight next time.. probs start on 18-20 kg.

Cable curls-
Approx. 1/2 stack x 9

decent session in the end and still feelin very full and pumped. but started off very sluggish. been arguin lots this wk wi the mrs and it puts my head in a mess regarding training! totally takes my drive and concentration away..
will try do more this week to ensure it doesnt happen much more often!!

been lookin into a proposed cycle for the near future..
was thinkin 1 of
8-10 wk prop at 350mg per wk with proviron at 50mg ed, or
10 wk test enan at 500mg per week with proviron at 50 mg ed..

plenty of time to plan it tho.. just pricin things up and gettin it sorted!!

ORIGINAL: Marsbar

like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

I'll second that. I add that superset at the end of my back session.

mrm - I like the look of this journal. We've similar stats in terms of weight, deadlifting, and pressing, but you've got the edge over me on a few of them especially Squats!
I'll keep my eye on this and see how you progress.

For a 1st cycle, in terms of simplicity the Test Enan would be favourable purely for the less frequent jabbing. Thing is if your lifts are that good with just a couple of PH cycles under your belt, you'll be a proper monster once you hit the good stuff

ORIGINAL: Lord Monkcheese

ORIGINAL: Marsbar

like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

I'll second that. I add that superset at the end of my back session.

mrm - I like the look of this journal. We've similar stats in terms of weight, deadlifting, and pressing, but you've got the edge over me on a few of them especially Squats!
I'll keep my eye on this and see how you progress.

For a 1st cycle, in terms of simplicity the Test Enan would be favourable purely for the less frequent jabbing. Thing is if your lifts are that good with just a couple of PH cycles under your belt, you'll be a proper monster once you hit the good stuff

cheers mate..
just looked thru ur journal too mate.. lookin good fella.. lookin at ur cycle too and possibly lookin to add some dianabol maybe..
what i want to achieve keeps on changin, now im thinkin that addin some fat and water bloat may not be all that bad... so was thinkin test e, prov and dianabol 8-10 week, dbol for first 4-5 week..
we'll see!!
my squat isnt that high anymore mate..
i changed to higher rep squats and then been doin front squats for last 2 month so my squat will be less than that now.. i'll prob rep out 4-6 reps with 140-150 these days but may stick with fronts as i like these a lot!!

defo gonna try the superset u and marsbar have suggested!! face pulls mad eme very happy the other day!! haha..

cheers again for droppin by fella!!

was thinkin test e, prov and dianabol 8-10 week, dbol for first 4-5 week.

Basically what I'm doing now.
1st cycle was Test E (500mg PW for 10 weeks) & SuperDrol (30mg per day for 4 weeks). Great strength gains, a lot of weight gain (some water retention). Strength was still there post-cycle though which I didn't find so much with Superdrol or Epi cycles.

Nice and simple 1st cycle to check how you react to Test. If you've done Superdrol then Dbol, IME, is not too much difference in terms of sides.

well thats the thing.. SD gets a bit of a bad rep from some people, yet i had a pretty nice time on it!pumps were awesome.. dint notice much water bloat etc, strength was crazy .. had a nose bleed in the gym a couple of times but that was it really!!
so yeah i think a simple test, dbol and prov cycle for 8-10 wk will do !!
gonna be doin a epi and tren x cycle v soon tho.. goin away in oct so want it done by then.. train natty over xmas and into new yr then prob start the above cycle in jan/ feb!!
cant wait now!!

Good session mate, 50kg Incline DB's! very nice

ORIGINAL: Riocat

Good session mate, 50kg Incline DB's! very nice

cheers fella!!
yeah should be back up past that soon i hope.. was trainin high volume, lowrest intervals, so the weights ive been workin with the last 2 month have been a fair bit lighter but back up in the heavy trainin now so im happy with that!!
our gym only goes to 65kg DB's tho so i hope i dont get too strong!! haha...

ORIGINAL: mrmmonster

ORIGINAL: Riocat

Good session mate, 50kg Incline DB's! very nice

cheers fella!!
yeah should be back up past that soon i hope.. was trainin high volume, lowrest intervals, so the weights ive been workin with the last 2 month have been a fair bit lighter but back up in the heavy trainin now so im happy with that!!
our gym only goes to 65kg DB's tho so i hope i dont get too strong!! haha...

LOL, Feckin hell mate 50kg is heavy enough mate let alone 65kg

I dream of pushin 50kg DB's mate