Grants quest to manly strength and alpha power!

27/9/09 push

bench press

60 x 12
60 x 10
100 kg x 1
120 kg x 1
130 kg x 1
100 kg x 20 pb not bad at all
140 kg x 5
152.5 kg x 1 pause rep 2 second pause on chest

inline bb

60 kg x 20
80 kg x 10 not to failure
100 kg x 2 wank wank wank jizz
60 kg x 10 sloww

strict standing shoulder press

60 kg x 2
80 kg x 3
90 kg x 1 veryy eassssy
100 kg x 1 push press (cramp in legs owwwwww)

ok not bad at all. 220 x 20 on bench is ok but really lactic acidid my chest! vids to follow.

29/9/09 shoulders

push press

60 kg x 5
80 kg x 3
90 kg x 1
105 kg x 5 EASY pb
strict press 95 kg x 1
97.5 kg x fail
60 kg x 16 seated militery

oly bar upright row

20 kg x 10
40 kg x 10
50 kg x 10
60 kg x 10 very controlled

front db lat raise

15 kg x 13/15
             13/13
10 kg x  15/15

one arm deadlifts

100 kg x 1/1 bloody easy
130 kg x 1/1 easy still
140 kg x fail/1 pb
              fail/1
142.5 kg x fail/fail not far off


ok good going today holly ****, on the last rep push pressing 105 kg i lost my balence whilst locking out and nearly snapped my back lol!!! video to follow.

my weight is going up 6000 cals per day is an over kill for me i think since im feeling fat at 212.. never mind will up the cardio!!

1/10/09 back

deadlifts

60 kg x 12
60 kg x 10
100 kg x 6
130 kg x 6
160 kg x 1
230 kg x 1 belted without straps
240 kg x 1 straps plus belt

chins

bw x 13
        10
        10

nautitus rows

1x 15
1x 12
1x 10

pull downs

1x 15
1x 10
1x6

RUBBISH today, i actually thought the 240 kg on deads was 245 kg which i would of been ok with, but when i realised how much id struggled with only 240 i was prity down!

day off todaym hopefully will do well on arms tomoz

2/10/08 tris and bis

close grip bench

60kg x 12
60 kg x 10
100 kg x 1
130 kg x 1
120 kg x 10 pb

close grip shoulder press

60 kg x     1
80 kg x 1
90 kg x 1
100 kg x 2 failed on 3rd

cheat curls

80 kg x 3
85 kg x 1
90 kg x fail

conc db curls

1x 15/15
1x 10/10
1x 10/10

one arm tri exts

1 x 15/15
1x 10/10

ok felt ill today kind of light headed, but still prity strong. 120 kg x 10 felt heavy, and my grip was uneven making one side hevier than the other lol

lol nice one on the camera knock out

Ballbag AKA onefatidiot


lol nice one on the camera knock out

unfortunatly you didnt see the part where i made a mad 10 yard dash to check the bloody phone wasent broke ! that really would of been worth videoing lol :D

todays legs but i really dont feel like it! lower back feels tight as hell i was up all night last night just couldnt sleep i think it must of been the 5 scoops of superpump from a few hours before, also i was pissing like **** up and down probs about 4 times very strange!!!!!!!!

4/10/09 legs

worked up to 190 kg on squats which i failed raw, and failed 150 kg front. i didnt feel great yesterday so wont log the workout was ****e non the less

4/10/09 chest

went the gym for this seen as motivation has been low, and generally when i get to the gym i find it more fun

bench press

60 kg x 12
60 kg x 10
100 kg x 1
130 kg x 1
140 kg x 4 piss easy still warming up
150 kg x 2
160 kg x 1 shot up was strong all the way up
167.5 kg x 1 was using a 22.5 kg bar no arch slight leg drive
100 kg x 16 maybe has another but no spot no didnt risk it

incline db press

102s x 12/12
102s x 10/10

weighted dips

bw + 46 kg x 11 peezy
bw + 66 kg x 4
bw + 46 kg x 8

incline flys

1 x 15
1x 12
1 x 10

ok wasent trying too break any records today just wanted to work through and get a good pump 167.5 kg was good on the bench didt feel too heavy i would guess i could do 170 kg prity easy. and 160 kg for a 2 second pause on top of chest... maybe more

6/10/09 shoulders

strict press

60 kg x 10
80 kg x 3 warm ups forcusing on driveing hard and fast ooh la la.
90 kg x 1 push press
100 kg x 1 fast and easy
110 kg x 1 easy
120 kg x fail not a ****ING GEN GEN GEN 3 TIMES IVE FAILED THIS TWAT IN THE LAST 3 MONTHS WTF WTF WTF, i think i had it but there is no mirror in front of the rack so its hard to time the  press with the leg drive.
90 kg x 2 strict press felt heavy but quite easy

bb upright rows

60 kg x 12 slow and good form pb
60 kg x 11
70 kg x 5

lat raises

just up the rack working on strict form

was quite disapointed.

8/10/09 back

deficit deadlifts (beltless and deficit 4-5 inches)

20 kg x 15 phoar
60 kg x 10
100 kg x 4
130 kg x 4 was feeling loose and prity good
160 kg x 1
170 kg x 10 prity good! that might be a beltless pb and even better thaht i was on the 4-5 inche deficit (bar just on top of foot)
200 kg x  2 very easy maybe had 4
210 kg x 1 straight up no hitch at all. ok that tied with my previous pb off the deficit and that rpevious one was hitchd like ****.. im sure if i was wearing a belt plus straps and fresh would of had 220 kg plus in me!

ok so next week im starting this ed coan deadlift programme so this week i messed around after deads finding what weights i can do on the accessery excercises as most of them i never do.

so i did 4 cycles of each of these with 90 seconds rest between.

1) machine hypers
2) close grip hammer lat pull down
3) wide grip bent over barbell rows

i did 8-12 reps.. for each and did 3 sets for each one after the other for 3 cycles. next week i will start the programme and follow it to the tee, i enjoyed cycleing the excercises it was hard work because of the short res periods but i had fun! and got a nice pump.

10/10/09 arms

close grip seated militery press

60 kg x 6
80 kg x 1
90 kg x 3
100 kg x 3 pb
107.5 kg x 1 pb
70 kg x 11

incline skulls super set bb curls

40 kg x 15
50 kg x 16 pb maybe
60 kg x 10 really deep
70 kg x 3 **** form

40 kg x 6 strict
60 kg x 7 last rep was cheat
80 kg x 3 cheats
80 kg x 4 chests

db curls

30 kg dbs x 4/4 strict
30 kg gbs x 10/10 cheat hammer curls
30 kg x 10/10 cheats

ok not bad today nice pbs.

10/10/09 legs

sqauts

60 kg x 12
60 kg x 10
100 kg x 1 beltless
130 kg x 1 beltless
175 kg x 1 1'' below parallel beltless
180 kg x 1 parellal +beltless

heavy partial squats

180 kg x 6
200 kg x 3
230 kg x 6 belted felt good

front squats

100 kg x 1 felt quite heavy
110 kg x 1 getting easier short rest periods (2 mins)
125 kg x 1 easy
135 kg x 1 belted 2 min rest period
140 kg x 1 prity tough 3.5 minute rest period
150 kg x 1 pb with belt + wraps easy rep had more i think.

ok very good today 150 kg on front squats is great onto 160 kg !!!

11/10/09 chest

bench press

60 kg x 12
60 kg x 10
100 kg x 1
120 kg x 3
142.5 kg x 6 pb
150 kg x 3
130 kg x 5 wide grip had another couple maybe

incline bb press

60 kg x 3
80 kg x 3
90 kg x 3
100 kg x 6 pb
60 kg x 20 pb

strict standing press

60 kg x 3
70 kg x 1
80 kg x 1
90 kg x 1

1 db clean and jerk

40 kg db x 2/2
52 kg db x 2/2 prity easy

ok im over the moon with 142.5 kg x 6 on the bench however im gutted as the camera packed in on the 2nd rep due to the memory being full.. pbs all round today im looking good for 170 kg x 1 on bench before x-mas.

13/10/09 back

deficit deadlift (me standing on 4'' box)

60 kg x 12
100 kg x 6
130 kg x 4
190 kg x 1 beltless
210 kg x 1 beltless no straps
220 kg x fail so close didnt use straps and bar slipped out of hand just before lock out.
would have been quite easy if i would of kept my grip

close grip reverse pulls down

1x 15
1x12
1x 8

nautius rows

3 x 8

babrel rows

90 kg x 10
              8
              8

ok i know ive got 220 kg on the deficit deadlifts, the bar is set about 1 cm above my feet.

16/10/2009 shoulders

push press

20 kg x 15
40 kg x 6
60 kg x 6
80 kg x 3
90 kg x 10 pb
110 kg x 1
120 kg x clean but didnt attempt the jerk

1 arm db clean and jerk

46 kg dbs x 10/10
                   10/10 my training partner gave me his wrist supports on these and these seemed easier!
                   9/9

oly bar upright row

60 kg x 13 pb
70 kg x 8 quick form not brilliant but still a pb
50 kg x 15 or 16

bent over db lat raises

fook me, my mate who i train with trains with a decent bodybuilder from time to time, and he was taught to do this from this guy, anway you start on the lightest dumbells and when you reach failure 10 second rest then move up the rack to hevier ones!!
was reallly hard work, although im a fair bit stronger than my mate he actually probably beat me on these. it appears my muscle endurance is terrible. his form is great start with dbs infront of theighs then raise them up and rotate the wrists side ways. i could tell they were decent by the burn

then did simular with front lat raises.

16/10/09 legs

squats

60 kg x 10
100 kg x 1
130 kg x 1
160 kg x 1  beltless
170 kg x 1 easy beltless and raw
182.5 kg x fail raw without belt was 1 inche below parrel
182.5 kg x 1 to parellel, beltless completly raw pb
180 kg x 3 with belt on no wraps though.
190 kg x 1 belted and wrapped

front squats (forst 5 sets 1 '' below parellel)

100 kg x 4 reallt fast
110 kg x 4 felt good
125 kg x 1
140 kg x 1 prity hard bar started slipping over arms
145 kg x 1 belted no wraps maybe a pb without wraps
152.5 kg x fail damn
152.5 kg x fail went down to parellel.

ok good session today my raw squats are getting better im making decent progress on them, im hopeing im good for a 200 kg belted and wraped squat atm.

no idea why i failed the 152.5 kg frontie last week 150 kg felt quite easy, i think maybe i did to many warm up sets before hand.

17/10/09 arms

close grip bench press

60 kg x 12
60 kg x 10
100 kg x 1
120 kg x 1
130 kg x 1
157.5 kg x 1 pb

160 kg x fail was so close if i hadnt of done 157.5 before i would have do done this
100 kg x 8 with hands together grip

close grip seated shoulder press

60 kg + 35 kg chains x 2
70 kg + 35 kg chains x 1
80 kg x 3
90 kg x 1
100 kg x 1
102.5 kg x 1 not bad considering all the previous sets

oly bb curls

50 kg x12 last 2 were slight cheats
60 kg x 6 not bad
70 kg x 3 cheats (slight)
75 kg x 3 cheats
80 kg x 4 alot of cheating lol..

power incline skulls

50 kg x 10
70 kg x 5
75 kg x 3

reverse close grip pull ups

1x 12
1x11
1x10

ok not bad today got a nice pb on close grip im sure i would of got 160 kg if i hadnt gone as heavy on the warmups and done 157.5 but owell.

          

going to take a day off tomorrow then chest on monday no idea what weight or rep range im going to do yet.

19/10/09 chest

bench press

125 kg x 10 pb with that weight
155 kg x fail this was a 2 second pause on chest very close
160 kg x fail should of had this all day again very very close

incline bb bench press 45 degree inc..

60 kg x 3
80 kg x 3
90 kg x 3
102.5 kg x 6 pb 6th rep was insanely hard
100 kg x 5
62.5 kg x 20 pb

incline skulls

62.5 kg x 7 tris were burned out from the last set of inclines
60 kg x 6 lost all energy!

overhead skulls with oly bar

40 kg x 10 ROM as large as possible to get a stretch
50 kg x 10 ROM  large, this was a killer!
55 kg x 9 short ROM.

paused bench press

60 kg x 3 exploding up
80 kg x 3 exploding up
90 kg x 3 exploding up
100 kg x 3 surprizingly easy after 12 previous sets
120 kg x 1 with 2 second pause
130 kg x 1 down and straight up really easy
140 kg x 1 prity hard but im pleased

ok not bad, im convinced i had another rep on the 125 kg on the first set of bench press.. because the 10 th rep i barely used any leg drive, and it still went up prity fast. incline which im not too good on is rising slowly but surely.. i think being conservative my bench is 165 kg and optimistic 170 kg.. on a good day.