Dale 1989 - Training log (Pics pages 1,5, 22) *Deadlift vids p34*

Thanks scott, almost certain i wouldnt compete, not got enough confidence, very self concious unfortunately.
We`ll see though, only been back training for around 6 weeks after 9 months off, so things may change a few months down the line.
Make sure to keep us updated with your progress too mate, know your not having it good with injuries, and good luck on that 170 bench, thats immense.

Few months time mate and you wont want to be pulled away from the gym, should pack the mass back on quite quikly to bud, anyway be good to see the progress you make over the coming months.

Back today.
Shattered before, really couldnt be arsed.
BB Bent over row;
26kg - 8 - 8
39kg - 8 - 8
46kg - 8 - 8 - 8
59kg - 8 - 8
66kg - 7 missed 8th by about an inch.
46kg - 17
BB bicep curls 26kg - 8
BB wrist curls, on my knees - 26kg - 8
Wrist curls behind my back - 12 - 15

Forearms really really burning and tight, odd, but nice sensation, session went better than expected.
May do legs tomorow. Also on the lookout for a cheap oly bar, can get my hands on some scaffold for free, so i`ll knock a rack up with that and i`ll be able to squat properly then.

Legs;
Not feeling it today,
Clean + front squat,
26kg - 8 - 8
46kg - 8 - 8 - 8 - 8
66kg - missed the clean twice
59kg - 6
Give up, couldnt be arsed with it, start doing barbell hack squats next time till i get a rack

24th, cleans.
26kg - 8
39kg - 6 - 6
46kg - 6 - 6
59kg - 6 - 6

Didnt fancy pushing for more weight just yet.

Tonight, was going to be shoulders, backs really playing up, arnt going to make it worse by doings cleans.
Bench instead.
26kg - 8
39kg - 8 - 8
46kg - 6 - 6
59kg - 6
70kg - 4
79kg - 2
86kg - 1
90kg - 1
All good, Very happy, all paused as usual, few kg spare in the tank too.
66kg - 8
Incline - 46kg - 10
Straight back to flat - 46kg - 8
Thinking i might do 75kg for sets of 5 next session and leave the singles.

Been a few days off now, first 6 or so days off due to my back, thought i`d make sure its feeling better.

Next few days accidental, pulled an elderly neighbours garden slabs up because he was mauling himself doing them, beasted myself doing this and shredded my hands, all good fun carrying the slabs though, going to get my hands on a beer barrel and use it in training.

Rest has just been due to me being busy on my car and running various errands.

Yesterday, April 8th,
Shoulders, nice an easy session make sure the backs good,
Reverse curl and strict press, 2 seconds up and down,
26kg - 8 - 8 - 8
39kg - 8 - 8 - 6

Back seems fine to me.

Deadlifts today,
66kg - 4 - 4
86kg - 4 - 4
99kg - 4 - 4
112kg - 4
125kg - 11

Could have forced a few more reps, maybe 2, hands are still ruined from this week, and i wanted to do something else after, so didnt, but was deffinately easier than last sessions 10, also took a video to look at my form, very backy, but i physically cant get my hips lower.

1 Arm deadlifts,
46kg - 2 each hand
59kg - 2 each hand
66kg - 2 each hand
72kg - 1 each hand

Like these a lot, hard to balance the bar, and its smooth which doesnt help.
Will be looking for a scaffold bar soon to use that on deads.
Cardio is going to be started this week, its letting me down on high rep stuff, shifting a bit of fat wont be bad either.

looking good, uve got some decent gains there.
you know when you put it say 50k 7-7 what does the 2 sevens meen. is it 2 sets or superseted?

Cheers mate, thanks for stopping by.
Its 2 sets of the number.

ORIGINAL: jack5r

ORIGINAL: dale1989


I can understand that mate, long post.
Ye ive had 9 months off with no exercise at all, no walking or anything, so all could be worse.
Ye i`m still 5 foot 7, not good being small is it, 5`6 yourself arnt you?
Ive had a good scan through your journal mate, your consistency is impressive mate, good stuff.

Well it has its ups and downs. We look alot bigger in pics for one.. We look bigger with less 'actual size' to. Would like to be about 5'11 idealy though. Want be lifting heavey in the future but not looking like a square. Too big at 5'6 will look abit silly imo.

Hopfully I can push out another inch

Will keep popping in every now and then.

GL

I'm only 5'9...i'd love to be a few inchs taller...ah well

I agree with Jack, looking pretty big in your pic's, nice Lat Spread

How long have you been training for did you say??

Cheers mate, I`m alrite with my height now tbh, being wide and thick is what i`ll go for.

Ye my backs quite wide now, i just cant pose at all.

Sessions started properly on feb17th, after a lay off, of around 9-10months, so not long at all really.

cheers for stopping by.

No I meant iun total, years and stuff, you say you started at 9 stone, thats quite an impressive increase

Oh sorry mate, well started weight training just before i was 16, at just under 8 stone, about 6 odd months of sh@t training, training everyday, nearly every bodypart.

So probably about 2 and a half years to current date, but knowing what i was doing for under 2.

So at 16 i was 8 stone, and at 18 i`m 15stone now, but i`m a full inch taller

Chest tonight.
Not a great environment, been spray painting in the garage today, and its a tad strong in there.
Thought i would mirror last chest session, to see if there was any progression.

All paused as usual.
Flat BB Bench.
26kg - 8
39kg - 8 - 8
46kg - 6 - 6
59kg - 6
70kg - 6 - Up by 2 reps, very comfortable, could have done at least 8 or more, the 4 last time wasnt easy.
79kg - 3 - 1 up from last time, again much much more comfortable.
86kg - 1
90kg - 1
94kg - 1
Unracked 98kg to test the water - Unracked once, held for 20seconds, very tempted to press it, all in good time though.
66kg - 6
Incline - 46kg - 10.

All in all, very happy with my progress so far, as pressing was always my weakness, it took around 18months of training to go from 26kg for a few shakey reps on bench, to 95kg for a paused single. So i`m very suprised at my strength gains.

Aim to get my other lifts back to previous bests now, 83kg was my powerclean + push press, which at the time was ever so slightly over bodyweight, dont think thats falling anytime soon though.

Shoulders.
Powerclean + push press, 2 second decent, paused on the shoulders.
26kg - 5 - 5
39kg - 5 - 5
46kg - 5
54kg - 5
59kg - 5
66kg - 2 - Last rep just died half way up, took about 3 odd seconds get past the sticking point.
46kg strict press - 2 seconds up, 2 down - 7

Happy with this now ive narrowed my grip for the cleans it felt quite easy.
Think i`ll try 70kg next time.

Think i`ll be starting AM fasted cardio sometime this week, need to up my protien intake though, been eating sh!t last few days.

Aim is shed the fat really slowly, see how a look at around 13stone and go from there, i`ll try and root some pics out from the last time i did a little bit of cardio.

Dont expect my lifts to be affected, as when i did this in the past, only once, i gained on my lifts.

Legs.
Powerclean + Front squat.
26kg - 8 - 8
39kg - 8
46kg - 8
59kg - 8
66kg - 6

Will try 70kg for 6 next week, strength is easy, i just have a mental block with lactic acid, which is horrible in me legs, as there quite large.

Usual burn them out as fast as i can, down about 4 seconds, arse as low as i`m physically able, up as fast as possible.

Dont like training legs like this, they do respond well to near enough no breaks in sets, but my bodies a lot better at lower reps, and i know my legs are actually strong, so i dont like this.

And getting the weight back down is easy when overhead, but i have the bar rested on my arms crossed, and havnt got the flexibility to get my hands back on the bar, so i roll it down my arms and catch it

Just done some cardio.
5mins on bike, speed 80-85rpm, resistance 1, 15mins resistance 3, 80-85rpm, 5 mins back to resistance 1, around 60rpm 5 mins.

Think i`ll follow this split from now on.
Will try to up my protein intake, I`m not at all in control of my eating, have a few insues with the quantity, bit of a binger which isnt great for loosing fat , i`m eating between 400 on a good day, most lately have been around 800, on a not so good day, 1200 + can be expected.
All cardio will be A.M before breakfast.
Heavy days, are going to be focussed around low rep work, 5 reps and bellow.
Lights days, focussing on speed, 5 and above reps.

Week 1
Day 1 - Chest - light
Day 2 - Back - light
Day 3 - Cardio
Day 4 - Legs - heavy
Day 5 - Shoulders - heavy
Day 6 - Cardio
Day 7 - Cardio/day off

Week 2
Day 1 - Chest - heavy
Day 2 - Back - heavy
Day 3 - Cardio
Day 4 - Legs - light
Day 5 - Shoulders - light
Day 6 - Cardio
Day 7 - Cardio/day off

I think that might work I`m not too sure.
Heavy squats and deads arnt possible yet, i`ll go as heavy as i can clean on legs, but they will stay how i`m doing them for the time being. Deads will stay at 125kg for as many reps as i can, but i`ll do speed work with 125kg on the light days.

Think i might throw some more cardio in, AM before breakfast on training days, see how the first weeks are.

Chest tonight.
Focused on being as explosive as possible.
26kg - 5 - 5
39kg - 5 - 5
46kg - 5
50kg - 5
58kg - 5
63kg - 5
70kg - 5
46kg - 10

Felt good, made a nice change, chest feels very tight afterwards.

Looking to up my bench next week, 94kg last time, may try 98kg this week, see how i feel, not far from 100kg now

Deads tomorrow, focus on speed, think i`ll keep to sets of 3 i think.

Took some pics this morning before breakfast, upper back looks a bit thicker, and wider.

Took new measurments too, so we`ll see how adding the cardio changes me, weight before breakfast, 15stone bang on.

Back
Deads - Pulled as fast as possible.

First slow to warm up a bit.
66kg - 5 - 5

Fast
66kg - 5
79kg - 5 - 5
86kg - 5

Switch to 3`s, so i can keep pulling very fast.
99kg - 3 - 3

Like doing these, shall persist with this split now.

Bent over BB row
46kg - 8 - 8
54kg - 8
63kg - 8
68kg - 7
74kg - 4

Happy with these, better than last time i did them, all good form, back nearly level with the floor.

Back was really really pumped after.

Cardio tomorrow, Legs day after i think.