AWG's Journal-Test-C Cycle Page 24-Review Page 34

Went to the gym again today, as my mum needs to use my car tomorrow to go to work.

Lat Pulldowns
70kg 3x5
65kg 2x6

Seated Row
50kg 5x5

Single Arm Row
65ibs 5x5

T-Bar Row
30kg 1x10
30kg 2x8

Tricep Pulldowns (Cable)
50kg 3x10

Dips
3x6

Skull Crushers
30kg 2x6
25kg 1x6

Wasn't so good today, I think it must just be fatigue from yesterdays session, as the weights I lifted today seemed alot easier last week, and I managed more reps the previous week aswell.

Still playing around with my form on the T-Bar Row, hence the low weight and low number of sets.

At the end of each set of skull Crushers I added 3/4 Close Grip Bench Presses with the weight in my hand.....really added some extra strain to my Tri's which Is why I dropped down the weight for the final set.

Weighed myself in today as well 12'8''...which is the weight that I have been for the past 6 weeks...now on with my bulk, hopefully be creeping up slowly but surely over the next few weeks

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Keep pushing and pulling bro, you'll get there in the end. Persistence is the key to success.

''Remember, consistency and momentum are the keys to success in the world of super strength. As it is in any pursuit, aim high with your goals and keep chipping away at the rock. Think of every workout you go through as a little chip off a big rock, and when you get that rock whittled down to nothing, you’ll know you’ve been someplace. In the art of super strength, you must think in terms of years, not months or days. And have fun along the way. Don’t get upset or discouraged if you fail to move a certain weight a certain number of reps. The main thing to think about is what you can do. Don’t worry about what you can’t do.'' - Steve Justa author of Rock Iron Steel: The Book of Strength.

Take it easy...(not in training of course)

Got my A-Level Results today BBCCC got me into University so I'm happy as larry.

 Did a workout to celebrate lol

Lateral Raises
20ibs 5x5

DB Shoulder Press
45ibs 2x6
40ibs 3x5

Shrugs
75kg 1x10
90kg 3x6
100kg 1x5

Military Press
40kg 2x4

Calf Raises
75kg 3x12

Hamstring Curls
20kg 1x10
25kg 3x7

Rowing
1000 Meters in 4:00

Left knee is still playing up so I'm not gonna do Hack Squats or regular squats for a few weeks and see how it goes.

Going out on the piss tonight for exam celebration, first time in 6 weeks

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Forgot my wrist straps today, which ****ed up my benching big time...but better then I expected considering.

Flat Bench
70kg 2x5
70kg 1x4
60kg 2x6

Pec Dec
45kg 5x6

Decline Bench
60kg 5x5

Bicep Curls
35ibs 2x5

Hammer Curls
35ibs 2x5

Preacher Curls
40kg 1x5
35kg 1x6
30kg 1x8

Good enuogh considering, but I really need to step up my game if I'm TBH

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

First weight in of my bulk so far...In one week I have gained 1Ib...thats good enough for me.

Lat Pulldown
70kg 3x5
65kg 2x5

Close Grip Lat Pulldown
70kg 2x5
65kg 2x6
70kg 1x4-Failed on the 5th so 4 it is.

Seated Row
50kg 5x5

Single Arm Row
65ibs 5x5

Tricep Pulldowns (Cable)
50kg 1x10
60kg 1x7
50kg 2x7

Was gonna do Skullcrushers but all the benches were taken juts as I finished Pulldowns so decided to scarp them this week.
Lat Pulldowns haven't been feeling that great over the past 2 weeks, I think I probably ought to do a couple of warm up sets before I do them next week.
Seated Row weight will be increased next week as it felt suprisingly easy considering I had worked my back more this week.
1st time in a good while that I have managed to single arm 65ibs in both hands over back to back weeks...this shows a strength increase IMO.

Entering the MT Shape-Up again this time round, hopefully I'll perform better then the dismal last place that I achived in the original

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Good session today, Shoulder didn't play up this week which is a good thing and manged more sets and more reps which is also good.

Lateral Raises
20ibs 5x6

DB Shoulder Press
45ibs 5x6

Shrugs
80kg 2x10
100kg 2x7

Hamstring Curls
20kg 1x10
25kg 1x10
25kg 2x6

Calf Raises
80kg 3x10

Still laying of the Quad work to I feel more confident with my knee

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

First session since last Friday today as Gym was closed on Bank Holiday and I was at work Tuesday :(

Bench Press
70kg 1x5
70kg 3x4
60kg 1x6

Pec Dec
45kg 5x6

Incline Bench
40kg 5x5

Bicep Curls
35ibs 3x5

Hammer Curls
35ibs 3x5

Preacher Curls
35kg 3x6

Felt really good and fresh today seems like the extended break did me good

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Another session today...3 in 3 days it will be....I'll be dead by the end of it.

Lat Pulldown
70kg 4x5
65kg 1x5

Seated Row
50kg 5x6

Single Arm Row
65ibs 5x5

T-Bar Row
20kg 1x10
30kg 2x10

Tricep Pulldown
50kg 1x10
60kg 1x7 + 50kg 1x4
50kg 1x6

Skullcrushers
30kg 3x5 + 30kg 3x3 Close Grip Bench Press at the end of each set

And I tagged some abs onto the end...well there's a first time for everything

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Nice progress, ive seen your entry into this years shap-up too, im going to be entering also, doing my first ever bulk, Looking for some advice, how is your diet?

I'll fight you for that last place in the shape up !! i cant see me losing much more weight,so i may rely on photoshop !! (again)

what uni you goin to ?

I dont know much about bodybuilding but the same number of sets for bi's as for chest is illegal !!

im calling the cops !

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

boar


I'll fight you for that last place in the shape up !! i cant see me losing much more weight,so i may rely on photoshop !! (again)

what uni you goin to ?

I dont know much about bodybuilding but the same number of sets for bi's as for chest is illegal !!

im calling the cops !

Photoshop.....thats cheating, at least you know how to use it, so I guess I'll be coming last again.

I know, I'm a disgrace...althouh I'll argue that Hammer Curls ar for Forearms....I'm juts attempting to disguise the fact that I'm a bicep boy.

Nottingham Trent Universtiy to study Law

May I ask Boar why you decided to stop powerlifting and do Judo/conditioning stuff instead?

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Thanks very much WheyHay, don't see your pics in the shape up thread though, you've only got 2 days left to get them up so don't be late.

My diet, good on somedays, bad on others...depends how structured my day is TBH, I'll post it in here eventually...maybe soon....if I can be botherd.

Legs and Shoulders Today

Hack Squats
40kg 1x10
55kg 3x7

Leg Press (45 degree)
60kg 1x10
50kg 3x10

Hamstring Curls
20kg 1x10
25kg 2x6
20kg 1x10

Calf Raises
80kg 3x10

Lateral Raises
20ibs 5x5

DB Shoulder Press
45ibs 3x5

Shrugs
80kg 1x14
100kg 3x8

First time doing quad work in a couple of weeks due to bad knees, and it hurt like ****...then Pete asked me to help him lift some stuff up up some stairs...that took 30 mins, so yeah I was ****ing knackerd

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Really regretted doing Leg work on Friday....I still had DOMS this morning....not cool.

Chest and Bicep today.

Flat Bench
70kg 1x5
70kg 4x4

Decline Bench
60kg 5x5

Incline Bench
40kg 5x5

Pec Dec
45kg 5x6

Hammer Curls
35ibs 1x8
35 ibs2x5

Bicep Curls
35ibs 3x5

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Good session today, increased the weight at it felt ok, so that can only be a good thing

Lat Pulldown
70kg 4x5
65kg 1x6

Seated Row
55kg 5x5

Single Arm Row
65ibs 3x5
60ibs 2x5

Tricep Extension
50kg 1x10
60kg 2x6
50kg 1x7

Skullcrushers
30kg 3x5+ 3x5 Close Grip Bench Press

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Today WasLegs and Shoulders, therefore painfull as fook.

Hack Squat
40kg 1x10
55kg 3x8

Leg Press
80kg 3x15

Standing Calf Raise
80kg 3x12

Seated Calf Raise
30kg 2x8

Hamstring Curl
20g 1x10
25kg 1x8
25kg 1x6
20kg 1x10

Lateral Raises
20ibs 5x5

DB Shoulder Press
45ibs 3x5
40ibs 2x5

Shrugs
80kg 1x20
100kg 3x8


Driving home was not fun

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Today was ****e with a capital S.....don't know what the hell happend but it just was...70kg felt with 100 and I could do it at all

Bench Press
70kg 2x2
60kg 5x5

Decline
60kg 5x5

Pec Dec
45kg 5x7

Hammer Curls
40ibs 3x5

Bicep Curls
35ibs 3x5

Preacher Curl (superset)
40kg 1x5
35kg 1x3
30kg 1x4
25kg 1x5
20kg 1x3

Yeah it really was ****e today

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Today was once again a massive pile of ****e...I really don't know what has happend over the past few days/weeks

Lat Pulldown
70kg 3x5
65kg 2x5

Seated Row
55kg 5x5

Single Arm Row
65ibs 4x5
60ibs 1x5

Tricep Pulldown
50kg 1x10
60kg 2x7
50kg 1x6

Skullcrushers
30kg 3x5 + 3x5 Close Grip Bench


Terrible...thinking of trying Cissus Drol to give me a test boost to get my rage back

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Legs and Shoulders

Lateral Raises
20ibs 5x5

Db Shoulder Press
45kg 5x5
40kg 2x3

Shrugs
80kg 1x15
100kg 2x10
118kg 1x6
100kg 1x5

Hack Squats
45kg 1x10
55kg 3x7

Leg Press
80kg 3x15

Hamstring Curls
20kg 1x10
25kg 1x8
20kg 1x10

Calf Raises
80kg 3x10

Seated Calf Raise
20kg 1x10
30kg 1x10

Wow, first good session in a few weeks.....proper painfull and was sweating buckets at the end...now I juts await the DOMS that will hit me midway through my shift at work tomorrow

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Bench Press
70kg 4x5
70kg 1x3
60kg 2x5

Decline Press
60kg 1x5
65kg 4x5
65kg 1x10

Incline Press
40kg 4x5

Pec Dec
45kg 5x6

Hammer Curls
40ibs 2x5

Bicep Curls
40ibs 2x5

Preacher Curls (Drop Set)
40kg 1x5
35kg 1x5
30kg 1x5
25kg 1x5
20kg 1x5

Finally getting some form back....so I dunno what that little blip was last week but I hope I'm over it.

Currently weighing in at 13'' as of last Friday....Bulking up to 14'' and then cutting down again

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html

Went to the gym this evening to do a 'Core' class.

Not even a heavy leg day compares to the pain I was in....I smell Killer DOMS tomorrow.

Instructor says that the pain supsides over time, I hope

10 Week Test-C Cycle
http://www.worldofselfimprovement.com/index.html