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

That's the main thing then Horses for courses.

CitizenKane


Howya, normally I just do ~30 mins low intensity steady state on a bike or cross trainer. I tend to avoid running on account of my sh1t knees!

Bad knee too. Just bought a mountain bike for my cardio, enjoyi ng it! Low intensity is the sh1t!

Push

DB Press
32kg x 10
32kg x 10
32kg x 10

Incline DB Press (Incline Bench had a big queue to use it)
26kg x 10
26kg x 9
26kg x 8

DB Shoulder Press
18kg x 10 (+3)
18kg x 9 (+3)
18kg x 7 (+2)

Flyes
12kg x 10
12kg x 10
12kg x 10

Tri Pushdowns
140lb x 9 (-1)
140lb x 10 (+1)
140lb x 8

Excellent workout, very happy with it.

BroodingSea

CitizenKane


Howya, normally I just do ~30 mins low intensity steady state on a bike or cross trainer. I tend to avoid running on account of my sh1t knees!

Bad knee too. Just bought a mountain bike for my cardio, enjoyi ng it! Low intensity is the sh1t!

Yep it sucks having bad knees but I reckon cycling is prob the most knee-friendly type of cardio, next to swimming of course! How do you find squatting and other leg work?

Every so often I like to use this journal for other reasons than just logging workouts and diet, like sometimes I throw in pics of physiques that inspire me or clips of songs that get me motivated, etc. On that note, here is an interesting quote I came across on this very board. It's from a member called Redder who got pissed off with me when I tried to give him some advice.

Redder

For someone with zero arms and cant lift S H I T don't go spouting.
Look of your July pictures I'd give up if I were you, you have terrible genetics. Stick to the guitar matey boy.

Keep up the good work Redder, you've inspired me.

Pull

Deadlift
100kg x 10
100kg x 10
100kg x 10

DB Bent-Over Rows
34kg x 10
34kg x 10
34kg x 10

Wide-Grip Lat Pulldowns
130lb x 10
130lb x 10
130lb x 10


EZ Curls
32kg x 10
32kg x 10
32kg x 9

Supersetted with:

Alternate DB Curls
16kg x 8
14kg x 8
14kg x7

45 mins cardio + abs. Watched the second half of the manchester derby while doing cardio, the whole cardio area doing the same thing and going crazy any time there was a goal, fcuking great laugh!

Hahah, i just read that topic with "Redder". What a c0ck.

Aside from that, stick another 5kg on ya dead's

Yep I'm gonna ramp my deads up to 105kg next session, just was concentrating on getting my form absolutely perfect before I did!

Legs

Squat
70kg x 10
70kg x 10
70kg x 10

Front Squat
40kg x 10
40kg x 10
40kg x 10 (+3)

Standing Calf Raise (Smith)
90kg x 10
90kg x 10
90kg x 10

Leg Extensions
140lb x 10
140lb x 10
140lb x 10

Leg Curls
140lb x 10
140lb x 10
140lb x 10

Push

DB Press
32kg x 10
32kg x 10
32kg x 10

Incline DB Press (+2kg)
28kg x 10
28kg x 7
28kg x 6

DB Shoulder Press
18kg x 10
18kg x 7 (-2)
18kg x 6 (-1)

Flyes
12kg x 10
12kg x 10
12kg x 10

Tricep Pushdowns
140lb x 9 (-1)
140lb x 8 (-2)
140lb x 7 (-1)

Tri pushdowns and Shoulder press both down from last week, but I can attribute that to the fact that I moved up in weight on the Incline DBs and this seemed to absolutely annihilate my triceps. Can't complain really, not a bad workout

Long story short: Im going away tomorrow for a massive weekend-long pissup so I'll be out of action gym-wise for the next 4 days, and even though I've been in the gym the last 2 days in a row, I still wanted to get a quick Pull session in before I went away. But seeing as I only trained legs 2 days ago, my glutes and hammys were nowhere near recovered enough to do Deads, so I omitted them today.

Pull

DB Bent-Over Rows
34kg x 10
34kg x 10
34kg x 10

Lat Pulldowns (+10lb)
140lb x 10
140lb x 10
140lb x 7

Seated Cable Rows (for the laugh)
120lb x 10
120lb x 10
120lb x 9

EZ Curls
32kg x 10
32kg x 8
32kg x 7

Suppersetted with:

Alternate DB Curls
14kg x 10
14kg x 6
14kg x 4

Incline DB Curls (needed to feel the pump..)
12kg x 8
8kg x 14
8kg x 14
8kg x 13


Pretty good session. Nothing else to report really, I'm going to up my cal intake by a couple of hundred for today and tomorrow to hopefully make up a bit for the lack of rest between sessions this week.

Oh one more thing, I wore my Canterbury long-sleeve rugby top thing to the gym today and it made me look ridiculously buff. I recommend it to anybody who needs a quick ego boost in the gym, lol.

Couldn't pull off that top mate, especially with my lovehandles!!!

Jimbo

Cold in your gym ?

JimRat - Oh I'm sure I have bigger love handles than you do! That top somehow covers them up though it's great! Ps. your username is my nickname in real life, my mates call me that cos it's an amalgamation of my first and last name and also a pun on 'gym rat'!

Owen - No, but it gets substantially smaller when I walk into it.... Lol!

.

CitizenKane



I'm not sure how much size I've actually put on since the July pics at the start of this journal, I've gained around 4kg since then but in some of these new pics I actually seem to look leaner somehow! Definitely made progress on the back and delts though I think. Arms as well maybe. I find it kinda hard to judge when I'm looking at pics of myself to be honest! Let me know what you guys think!

This is my favourite

looking better then in your original pictures, I will do proper comparisions shortly

Looking very very good mate, quite lean and muscle defo coming through now, shifting heavy weights too, with continuous progression, keep up the good work my man!

Cheers lads, very encouraging words!

well done pal, good progress and think uve got another year left yet right?.. havent posted for a while but looks like your strength has really come on, done anymore 1RM lately? im doing a 5x5 routine now and my strength has rocketed these last few weeks, my deadlift for 5x5 is 120kg but my mates barbell is bending to much so we're gonna have to get a new one (makes me happy when i think of that lol)... im also thinking of starting H-Drol soon and maybe try and get in a Epi and SD cycle before summer, we'll see

Def looking better in comparison to your old pics, esp good shape to your chest. Bet the tan also helps!

Jimbo

Cheers for the feedback guys!

Jebus - do you mean I have another year left of bulking? If so, then no I'm only going to bulk until Feb and then cut down probably! Sounds like your strength is up too, well done. I haven't done any 1RMs lately at all no, really haven't been bothered with strength just focusing on hypertrophy! I'm also thinking about doing a cycle soon, possibly after xmas. I was going to go for something like Epi or Hdrol but to be honest I'm also considering just going straight for some test... We'll see...

Push

DB Press
32kg x 10
32kg x 10
32kg x 10

Incline Bench Press (Smith)
70kg x 10
70kg x 9
70kg x 8

DB Seated Shoulder Press
18kg x 9 (-1)
18kg x 8 (+1)
18kg x 7 (+1)

Pec Deck
130lb x 10
140lb x 10
140lb x 10

Tri Pushdowns
140lb x 8 (-1)
140lb x 8
140lb x 8 (+1)

Notes: Again somewhat of a messy workout. Basically, there was too long a queue for the normal Incline bench so I decided to use the Smith. This was good, felt a great burn and 70kg seems like the right weight at the moment. I will continue doing this for the next while I reckon.

About the DB Press, I realise that I have been getting full sets of 10 for the last couple of workouts and that I should really move up in weight, but given my dodgy rotator cuff and the pressure that holding such heavy DBs puts on my shoulder, I think I will give it another week or so before I move up to the 34's.

Also there was a queue to use the usual DBs that I use for Flyes, so I decided to give the Pec Deck a go instead. Conclusion: Pec Deck is gay. So so gay. Didn't really feel much of a stretch in my pecs but more importantly it is such an unnatural angle, my shoulders felt pretty sore after using it! Stick to the Flyes in future...