Grants quest to manly strength and alpha power!

 

Formerly known as onefatidiot


use KG lol

good journal

  cheers mate, but using pounds makes me look 2.2 times stronger!
i suppose i should though my weights are actually in kg.

16/8/09 chest+tris

bench press

warm ups 60 kg x 12, x 10 100kg x 1, 120 kg x 3
130 kg x3

145 kg x 3 not bad third rep was a battle!
100 kg x 17 prity good

incline

100 kg x 3 cant understand why im so **** at these
60 kg x 14
60 kg x 12

incline tricep extensions

45 kg x 10 warm up elbows very painfull
50 kg x 15 loosened up a bit
70 kg x fail hmmm?
65 kg x 2

clean and jerk form practice

60kg x 1 x 10

not bad today 145 kg x 3 which is 320 lbs is not bad, that puts my max around the 155 kg mark, maybe went a bit high in the warm ups 130 kg x 3 is still relatively heavy for a warm up.

extensions were terrible my elbows were really sore..
im hoping to hit 160 kg on the bench with the next 4 weeks, got to survive heavy drinking in magaluf though first lol..

17/8/09 back

Deadlifts

warm ups 60 kg x 12- 60 kg x 10- 100 kg x 1- 130 kg x 1- 160 kg x 1-

150 kg x 20 pb with 20 reps, all clean reps off the floor no bouncing
200 kg x 5 nearly got 6 if fresh definately could of got 7 if fresh

pull ups

1) 10
2) 7 wide grip
3) 6 wide grip slow

barbell rows strict

220 x 9
135 x 17
135 x 15

ok the first deadlift set 330 x 20 was a killer, my back was destroyed after that full of lactic acid, maybe could of got 25 reps.

28/8/09 arms

first workout in 9 days due to holiday which was insane for all the wrong reasons.... also 1 meal a day most days which was a maccys, and 2 hours sleep a night on beach due to being drinking, and getting kicked out of hotel lol

close grip bench press

245 x 10 only just
310 x fail terible!!!
220 x 9 terribl;e!!!

cgbp superseted ez bar curl

55 kg x 7
70 kg x 3 cheats
60 kg x 4 super strict

incline ez bar tricep extension

45 kg x 20
55 kg x 7
45 kg x 12 very slow

superset reverse ez bb curl

45 x 5
45 x 5

overhead skulls

45 kg x 10
45 kg x 10

ok not too bad considering consuming less than 1000 cals a day for the last week, and two hours of sleep mostly on the beach in the last two days...

since ive got back im slamming back the meals, ready for a bulk after losing 5 pounds.

29 august 09 legs

squats

60 kg x 12 -10 100 kg x 1 130 kg x 1 160 kg x 1

180 kg x fail (felt a tweek in back so stopped)
120 kg x 16

half squats
180 kg x 1
200 kg x 1
220 kg x 3
240 kg x 2
250 kg x 1

front squats

100 kg x 1
110 kg x 3
120 kg x 1
125 kg x 1
130 kg x 1.

not bad lost about 5 kg on all lifts due to the holiday, sure i will be back to par next week.

30/9/09 bench press + triceps

bench press

115 kg x 11
130 kg x 4 terrible!
110 kg x 8 weak..

inclines

1x3
1x16
1x10

lying down tricep extensions

20 x 15
40 x 12
50 x 9

reverse extesnion

45 x 15


ok was prity poor yesterday, forst set was average but had a lack of energy for the rest, i really need a post workout supplement like superpump, to power me through the workouts, im guessing by next week strength will be back up to par, doesnt help i overslep till 7.45 am this moring and was supposed to be in work at 8, so had to skip brecky..

1/9/08 shoulders

seated militery press

60 kg x 6- 80 kg x 1 90 kg x 1

102.5 kg x fail -only just-
80 kg x 7 not too bad
92.5 kg x 2
95 kg x 1

one arm bent barbel snatch

30 kg x 2/2
40 kg x 2/2
50 kg x 1/1 easy.

upright rows with ez bar

55 kg x 11
55 kg x 10
55 kg x 9

barbell front raise

20 kg x 15
30 kg x 13
35 kg x 10 very strict.

okay not to bad, next week i will hit 102.5 kg on militery press. feel strong again after the holiday, and gained 2 pounds back, tonights the deadlifts , im sure i will get 200 kg x 6 on the first set, would be very disapointed if i didnt.

3/9/09 deadlifts

deficit deadlifts (me standing on 5 inche box)

60 x 12 60 x 12 100 x 1 140 x 3 160 x1 180 x 1

210 kg x 1 new pb from the deficit
245 kg x fail ( off the floor)

pull ups

1 x 10
1x 8
1x 7

machine rows

1x 12
1x 10
1x 6

1 arm db rows

1x 14/12
1/12/12

ok not too bad on the deadlifts, was disapointed not to pull 245 kg off the floor, but 210 on the deficit is good, hitched it slightly at the end, also managed to pull somthing in my back and was in agony last night, i actually did it when i was tidying my weights away in the gym, didnt hurt that bad a tfirst then an hour later it was killing, then this morning its prity sore, i think its just a pulled muscle.

in 3-4 weeks time i hope to hit 220 kg off the deficit which should put my deadlift off the floor at 245-250 kg.

vids to follow of the 210.

http://www.youtube.com/...amp;feature=channel_page

150 kg x 20 which was done beofre i went on holiday

4/9/09 arms

close grip bench press

60 kg x 12 60 x 10 100 x 1

112.5 kg x 10 pb
150 kg x fail only just
120 kg x 5
110 kg x 9 very slow

incline skulls super set ez wide grip bb curls

20 kg x 15
40 kg x 12
60 kg x 10 pb very good!
75 kg x fail
45 kg x 20

45 kg x 6
55 kg x 6
60 kg x 6
70 kg x 5 cheats

overhead close grip ez bar exts superset CG CURLS

40 kg x 8
            9
            9

40 kg x 9
            9
            10

reverse ez bar curls

40 kg x 5
            5

ok prity good today espec at the start! 115 kg x 10 on close grip bench is very possible next week seen as my 10th rep on 112.5 kg was quite easy. WTF on the incline exts 10 reps is awesome with 60 kg my previous best was 7, but ive been taking cod liver oil, and my joints in my elbows have been much smoother so this might be why.

112 kg x 10 close grip http://www.youtube.com/watch?v=rXVen0XMt80

heres my 210 kg deficit deadlift from wednesday.

http://www.youtube.com/...amp;feature=channel_page

5/9/09 legs

squats

60 x 12 60 x 10 100 x 1 130 x 1 160 x 1

180 kg x 1
185 kg x fail WTF should of nailed that
140 kg x 10
140 kg x 2 as deep as i can go + 2 second pause

front squats

100 kg x 3
110 kg x 3
120 kg x 1
125 kg x 1
130 kg x 1
137.5 kg x 1 pb
140 kg x 1 pb + wraps http://www.youtube.com/...amp;feature=channel_page

heavy partial squats (half squats)

100 kg x 1
160 kg x 1
180 kg x 1
200 kg x 3
220 kg x 3
240 kg x 4

ok prity good today! the front squats were awesome and nailed the depth? i think?

feeling optimistic about bench press today perhaps a pb is on the cards!

6/9/09 push

bench press
120 kg x 10
120 kg + 30 kg chains x 1
127 kg + 30 kg chains x 1
130 kg x 5

db fly

30 kg dbs x 12/12
                     12/12
                      12/12

push presses

light weight training form

paused bench press (2 second)

90 kg x 1
100 kg x 1
105 kg x 1
110 kg x 1
115 kg x 1
120 kg x 1
125 kg x 1 easy

ok not bad i wanted to get 120 kg x 11 but i will settle for 10!

yesterday i did 20 minutes cardio at the gym, feeling like utter ****e today aches pains the lot havent felt right for a couple of days tempted to rest up but i am looking forward to tonitghts shoulders i dont think that will happen :)

Strong benching fella. Have you sorted out the chain setup?

You need to be doing more back squatting (power style) mate. It will help your deadlift.

In terms of PL, your pressing is strong, your deadlift is good, but your squat has lots of potential for improvement!

You could/should be squatting 220kg given your strength in the other exercises. See it as an opportunity to increase your total.

badboy007


Strong benching fella. Have you sorted out the chain setup?

You need to be doing more back squatting (power style) mate. It will help your deadlift.

In terms of PL, your pressing is strong, your deadlift is good, but your squat has lots of potential for improvement!

You could/should be squatting 220kg given your strength in the other exercises. See it as an opportunity to increase your total.

Hi mate, thanks! ive actually dropped a load of chest movements in the last few months i used to bench for 3 sets then db press then incline then 4 sets of flys!! then i realised they were pointless so dropped them and swapped the isolations for  tricep excercises, i think your right about the bench pressing i might drop that to once a fortnight, haha the chains! no unfortunatly not, those thick chains cost a fortune, im a bit skint due to being on short time at work, im just using it like the old set up which is effectively just a normal max bench attempt lol.. i will sort that though!!

yeah your right on the squats, im actually doing quite well in them though, as last year my max was only 140 kg on back squat -my bench was higher!- im hopeing by next year i should be getting 220 kg, im around 200 kg right now for a max if im fresh.

9/9/09 shoulders

standing strict press

135 x 10
200 x 1
175 x 7
155 x 10

seated militery

135 x 10
155 x 5
175 x 4
200 x 3 last one spotter figured the weight up

1 arm barbell snatch

95 x 1/1
110 x 1/1
125 x 1/1
135 x fail/ fail i was so close with the right arm couldnt quite lock it out!

bb upright row

135 x 12 pb
135 x 10 not bad
135 x 8 very slow

front lat raises

1x 12
1x10
1x 13

not too bad im very close to one arm snatched the 60 kg barbell my technique was really good on my close attempt! next week hopefully i will get it as i will move it to set 4 instead of 7!

roters were sore aswell acheing quite alot, and ive been getting sharp tabbing pains in my right delt, its not to bad though so will probs work through it.

10/9/09 back

deadlifts

60 x 12
100 x 6
130 x 1
160 x 1
185 kg x 1
200 kg x 6 terrible not happy at all i wanted 7
180 kg x 8 wanted 10..

weighted pull ups (209)

bw x 3
bw + 5 kg x 3
bw + 10 kg x 3
bw + 15 kg x 3
bw + 25 kg x 3 not bad the ROM was good
bw x 10

BB ROWS

100 KG X 10
               8
60 KG X  17 VERY SLOW

Ok i was not happy with the deadlifts at all, even when i was warming up my back felt quite stiff and tight, and all the weights felt really heavy.. then i got onto 200 kg and i knew right from the off that the weight felt to heavy for my target. the 6th rep was really heavy i seemed to have a weak point where the bar gets to 4'' off the floor. as soon as the bar got past there i pulled the bar up really easy had to hitch the 6 th though, next week i will either start with deficits, or rep 180 kg x 10..

im thinking maybe i havent been to well as ive been acheing like crazy.. even my back has been quite sore.. maybe this week was just a glitche.

11/9/09 arms

close grip bench press

60 kg x 12 60 kg x 10 100 kg x 1

130 kg x 1
115 kg x 10 pb !
150 kg x fail couldnt quite lock out very close though
110 kg x 10 slight pauses on first few reps

incline tricep extensions super set ez bar curls

40 kg x 12
50 kg x 6
75 kg x fail tendon-fcukn-itus
55 kg x 12
57.5 kg x 11 prity good!!!

ez bar curls

45 kg x 6
45 kg x 6
60 kg x 8 pb!
80 kg x fail on the oly
60 kg x 4 rest period was too short around 2 mins
40 kg x 12 narrow grip
45 kg x 11 narrow grip
45 kg x 10 narrow

1 arm db extension

22 kg x 8/6
            8/7

1 arm db preacher

22 kg x 4/5


nice pbs today!! especially on the close grips, got a video to follow. im good for 152.5 kg on the close grip for 1 rep, i just failed 150 kg because i was tired from the first set was very close though, i will hit 122.5 kg x 10 on sunday on normal grip, so hopefully i should be around a 162.5 kg max.

tricep strength has really increased! im loving the incline extensions. i reckon they are better than flats!