CK's Journal - The Road To Achieving a 1-Star Rating

Noticed the pulley problem at my gym, feels weird when ya try 70kg on one pulley after the 2 pulley one doesnt it

Nice session, impressive dbell lift @ 36kg.

Pull (minus Deadlifts)

DB Bent-Over Rows
42kg x 10 (+2)
42kg x 10 (+2)
42kg x 9 (+1)

Wide Grip Pulldowns
140lb x 10
140lb x 10 (+1)
140lb x 8 (+1)

Cable Rows
120lb x 10
120lb x 10
120lb x 8

EZ Curls
27kg x 10
27kg x 10
27kg x 8

DB Preacher Curls
9kg x 10
9kg x 10
Biceps exploded at this point leaving a gooey mess of blood and lactic acid all over the preacher bench

Core

Roman Chair Leg Raises
BW x 14
BW x 12
BW x 10

+30mins low intensity cardio on bike

42kg bent over dbell rows is heavy shi*!!! seriously, great work. Good session.

Cheers mate! My fcuking grip pretty much failed before anything else did though, so annoying!

Legs

Squats
60kg x 10
60kg x 10
60kg x 8

Front Squats
40kg x 10
40kg x 10
40kg x 10

(Ass to the mother****in grass on all squats)

Cleans
40kg x 8
50kg x 6

Leg Extensions
140lb x 10
140lb x 10
150lb x 9 (+10lb)

Leg Curls
150lb x 10 (+10lb)
150lb x 6
*Knees started to get quite sore at this point so I called it a day

Core/Abs

Decline Sit-Ups
BW x 50
15kg x 20
15kg x 20
15kg x 14

+30 mins low intensity cardio on bike

Oh **** I forgot to mention, some of you might recall me going on about my dreaded thesis that I was doing a few months ago (a few pages back in this journal). Well I got my results last week, got a 2.1, which means I also got a 2.1 overall in my masters! Graduating in December, my second graduation in the space of a year. Absolutely delighted!!

Not sure why that's relevant to this journal as it has nothing to do with training, but I'm still super happy so thought I'd share

Congratulations mate, well done,

Cheers mate

Class mate, well done! :D

Congrats!

Jimbo

Thanks guys! Starting college again tomorrow too (well technically not college, it's a prep course for my law society exams in March, the exams I have to take to become a practicing solicitor), and all my lectures are in the evening (after 6pm) which is quite handy cos it means I can still use the gym at off-peak hours and then head into my lectures afterwards. Also the end of my exams will more or less coincide with the end of my bulk, which is handy because I don't fancy changing my diet and doing morning cardio while I'm trying to study, it'd be just another distraction.

Hope your training's all going well

Congrats mate, just goes to show that not all gym goers are brainless meatheads :)

I've had a look through your journal and you seem to be improving at a good pace on your lifts. Keep up the good work

well done mate
 
 
and a good workout too.

Havent looked at this enough mate (which is ignorant cosidering the amount youve looked at mine lol) but thought id have a good read of it, some very good lifts on some exercises especially your dumbell chest work and bent over rows loomin impressive.

Keep it up, will try to keep in here more too!

CitizenKane

Note on the Deadlift PB: Really happy to pull 140, it felt cool getting 3 plates each side off the ground! On top of that I definitely think I could've gotten more for the following reasons:

-I wasn't using a belt
-I wasn't using any straps or even chalk, it was completely raw
-I didn't warm up to it properly, I just did 3 sets of 10 and then went for the 1RM as a sort of spur of the moment thing egged on by my mate.

So overall, very happy

Congrats on the deadlift!

Personally, I don't get any more with a belt but straps and a decent warm up definately do give you more on that move.

You'll be banging out 180 in no time bud!

ThaiFighter - cheers mate it's always nice to get some input from knowledgeable members such as yourself! As for the Deadlift, I'm chuffed about it but I'm absolutely gaggin to get 180! I'm going to push for 160 next time I try a 1rm (possibly straight after xmas) just to see where I'm at, and I'm gonna warm up to it properly this time! Just saw your Deadlift vid you put up recently... if I'm anywhere near that strong some day then I'll be a seriously happy man!

Nath - LOL no worries lad, cheers for your kind comments! I am chuffed with a few of my lifts over the last while, but still a hell of a lot more to do!

Push

DB Press
36kg x 6
36kg x 6 (+1)
36kg x 5 (+1)

Incline Bench Press
60kg x 8
60kg x 8
60kg x 8

Skull Crushers
30kg x 6
30kg x 5
30kg x 5

Dips
BW x 10
BW x 8
BW x 9


Core/Abs

Incline Leg Raises
BW x 10
BW x 10
BW x 10

Good session. Was hoping to get more reps in the first set of DB Press but what can you do, was happy to be up in the other two sets. I've also decided to start training shoulders with legs again, for a week or two at least, just to see how I respond. And from now on I'll do Dips straight after Incline Bench, before any tricep isolation.

Good idea switching the shoulders around mate, ive taken shoulders to a different day from chest too after finding they were pretty knackered after a chest workout, so a good idea imo.

Pull

Deadlift
105kg x 8 (+2.5kg)
105kg x 8
105kg x 6

DB Bent-Over Rows
42kg x 10
42kg x 10
42kg x 8 (-1)

Wide-Grip Pulldowns
140lb x 10
140b x 9 (-1)
140lb x 8

EZ Curls
27kg x 10
27kg x 8
27kg x 10

Alternate DB Curls
14kg x 10
14kg x 10
14kg x 10
Supersetted with:

Pinwheel Curls
14kg x 10
14kg x 8
14kg x 6