Grants quest to manly strength and alpha power!

20/10/2009 deadlifts

4'' deficit deadlifts. (bar roughly 15mm above foot)

60  kg x 5
100 kg x 5
130 kg x 3
160 kg x 1 beltless
190 kg x 1 beltless
180 kg x 9 beltless no hitching, defo had another if i would of hitched. no straps aswel
200 kg x 2 beltess
210 kg x 2 pb beltess no straps had another rep if i were to of hitched it.
215 kg x 1 pb with no belt maybe had another rep
220 kg x 1 with a belt, but no hitching could of got 225 but left it

close grip reverse grip pull ups

bw + 10 kg x 9 pb
bw + 20 kg x 5
bw x 11

oly bar good morings (all beltless)

20 kg x 15
50 kg x 12
70 kg x 10
80 kg x 6 first time doing these. i really enjoyed them

bent over bb rows

50 kg x 12
70 kg x 12
80 kg x 12
90 kg x 10 fast pace

over the moon with the deficit deadlifts will put the video up. 3 months ago i was doing 200 kg on the deficit when i first starting them.. and that was hitched. now im well capable of a hitched 225kg. when i could so 200 of the def i could lift 230 off the floor, and when i did 210 i maanged 240 off the floor the week after.. so im thinking my max is around 245-250 kg. im back down to 208 lbs in the morning after going to 212 and realising id gained pure fat lol..

22/10/09 shoulders

seated bb militery press

60 kg x 4
70 kg x 3
80 kg x 4
100 kg x 1 a bit hard for my liking
105 kg x 1 prity hard
110 kg x fail damn so pissed off

overhead lockouts in power rack 4-5 '' ROM     

100 kg x 3
120 kg x 3
125 kg x 2
130 kg x 1

oly bar upright rows

20 x 10
40 x 10
62.5 kg x 12 pb with that weight
60 kg x 12 not bad

muscle snatchs

cant remember the weigt just messed about really

okkk not too good today, i was really hoping i would get the 110 kg.. never mind. i think it was the triceps that let me down so im going to be working on doing lockouts etc..

23/10/09 legs

squats

60 kg x 12
60 kg x 10
100 kg x 1
130 kg x 1 beltless
160 kg x 1 beltless
170 kg x 1 beltless
185 kg x 1 beltless to parallel
180 x 3 with wraps and belt should of got 4
192.5 kg x fail confidence lack i think

front squats

100 kg x 1
110 kg x 1
120 kg x 1
130 kg x 1
140 kg x 1 belted
152.5 kg x 2 beltes and wraped but 1'' too high
152.5 kg x 1 belted and wraped to parallel http://www.youtube.com/watch?v=gnpcS92xB_I
130 kg x 2 belted

25/10/09 arms

close grip bench press

140 kg x 3
140 kg x 3
150 kg x fail (feet slipped and lost balence)
150 kg x fail

seated close grip militery press super set ez bar curls

60 kg x 3
80 kg x 3
100 kg x 1
102.5 kg x 1
105 kg x fail

ez bar curls

40 kg x 10
50 kg x 10
70 kg x 7 cheat curls pb
85 kg x 1
90 kg x 1 pb cheat curl

overhead oly bar extensions super set conc db curls

42.5 kg x 10 deep as pos
52.5 kg x 10 deep as poss prity easy
57.5 kg x 10 deep as poss
62.5 kg x 10 great.. rom wasent too bad

10 kg x 12/12
12.5 kg x 10/10
15 kg x 11/11 really slow just wanted a pump
10 kg x 16/16

21s 10 kg x 21/21
21s 10 kg x 21/21

ok not bad close grips wernt great though. i workout outside my shed and the leaves have just fallen of the trees making the concrete really slippy. so i couldnt get a good foot hold on the ground and kept slipping..
overhead close grips were decent. probs could have got 105kgs wasent far off.

chest tomoz i want 127.5 kg x 10 on the bench press, im sure i can do it. Since 125 kg was prity easy last week.

27/10/09 chest/push

bench press

127.5 kg x 10 pb
145 kg x 3 had more
145 kg x 3
145 kg x 2 failed on 3rd

incline bench press

60 kg x 4
80 kg x 4
105 kg x 5 pb
105 kg x 4 higher incline
100 kg x 5 prity good

overhead tricep extensions

20 x 15
30 kg x 10
40 kg x 10
50 kg x 10 all deep prity hard

strict overhead press

60 kg x 3
80 kg x 1
85 kg x 1
87. kg x 1 hard but good

ok not too bad, however the 127.5 kg x 10 wasent very controlled i didnt lower the bar very slowly. still its a pb, but i knew i had it anyway.

27/10/09 back

4 ''  deficit deadlift (bar 1 cm above foot )

60 kg x 3
100 kg x 3
130 kg x 1
160 kg x 1
190 kg x 1 beltless no straps
180 kg x 10 pb of the deficit no belt nor straps but i did hitch the last rep slightly
210 kg x 1 raw
225 kg x 1 from floor had more.. but felt dizzy and tired still from the 180 kg x 10 set i havent done deadlifts with the bar in the conventional place in a while, obviously they should be alot easier than the deficits, but atm i think`i need some practise on them since i havent done them in so long, im still hopeing i can do 250 kg off the floor belted. since 180 kg x 10 off the deficit would put my max around 240 kg.. and obviously my i should be able to do more than this on normal deads since the bar is higher up my shin to begin with.

weighted reverse narrow grip pull ups

bw+ 10 kg x 10 pb last rep was abit **** though
bw + 20 kg x 5.5 couldnt quite get my chin up to the bar
bw x 12 past past

oly bar good mornings

60 kg x 4
80 kg x 10
90 kg x 7 i think
95 kg x 3 damn that was hard all sets for beltless and my abs and hamstrings were twitching like fuk.

enjoyed the GMs today i think they are a great core excerise.

31/10/09 legs

squats

60 x 12
60 x 10
100 x 1
130 kg x 1
170 kg x 1 raw
180 kg x 1 raw prity easy
200 kg x 2 partials hole 8 in power rack (raw)
220 kg x 3 hole 11
235 kg x 3
240 kg x 3 belted hole 11 very high squats

front squats to parallel

100 kg x 3
110 kg x 1
120 kg x 1
130 kg x 1
140 kg x 1
155 kg x 1 pb belt and loosely wraped
155 kg x 1 pb belt and tightly wraped

not too bad today

31/10/09 arms

close grip bench press

142.5 kg x 2 WTFFFF TOSS
150 kg x fail **** FUK FCUK
120 kg x 6 terrible wtf is going on

close grip seated militery super set ez bar currls

60 kg x 3
80 kg x 3
90 kg x 1
90 kg x 1
100 kg x 1
102.5 kg x 1
70 kg x 12 not bad

30 x 15
40 x 12
50kg x 14 not bad
60 kg x 9
85 kg x 1 cheat curl
90 kg x 1 cheat curl very hard

incline tricep ext super set bent over oly bar curls

20 kg x 15
40 kg x 15
50 kg x 14  not bad form was good
55 kg x 10 not bad would of liked 12

bb curls

20 kg x 10
40 kg x 7
close grip reverse pull ups
bw x 9

ok was ****ttteee today weakest workout ive had in a long time, didnt hit any of the goals i was going for.

3/11/09 BACK

DEFICIT DEADLIFTS (4'' deficit)

60 kg x 3
100 kg x 3
130 kg x 1
160 kg x 1
185 kg x 3
210 kg x 3 hard
210 kg x 3 extremely hard

deadlifts from floor

180 kg + 15 kg chains x 6 wank
185 kg x 6 wank
200 kg x 1 wank

close grip reverse grip chins

bw + 10 kg x 10 **** form
bw x 11 good form
wide crip chins 1x 7

rack pulls from 1 '' below knee (first time in ages)

100 kg x 3
130 kg x 3
160 kg x 1
180 kg + chains x 3
220 kg x 2 + chains
230 kg x 1

ok **** all round today. i think im overtrained or somthing because im not feeling it at all. i wanted 3 sets of 3  reps with 210 kg off the deficit but barely made the 3rd rep on the second set.

i  have a huge sticking point 1 '' below the knew so im going to be focusing on rack pulls from that height for a few weeks now to try to strengthen up that area, then go back to conventional floor deads in a month.

im confident i can do 240 kg on deads by x-mas i want 250 kg.

6/11/09 shoulders

standing strict militery press

60 kg x 8
70 kg x 3
90 kg x 1
90 kg x 2
95 kg x 1 felt quite easy
97.5 kg x fail always fail that fuker

2 db push press

102s x 1/1
            1/1
             1/1

seated db shoulder press

1x 15
1x10
1x 7

cable laterals

1x10/10
    10/10

went to thw gym since i had no motivation, and it turned into a reasonable workout i enjoyed the seated dbs neva done them before and the strict pressing was decent, i want to get 100 kg before x-mas but i think 97.5 is more realistic.

9/11/2009 arms

close grip seated bb militery press super set ez bar curls

60 kg x 6
80 kg x 4
90 kg x 1
100 kg x 1
105 kg x 2 with elbow sleeves
107.5 kg x raw tie with previous pv
110 kg x fail with sleeves

ez bar curls

40 kg x 15
40 kg x 15
40 kg x 15
40 kg x 10 close grip

incline oly bar extension super shet square bar hammer curls

40 kg x 12
50 kg x 16 tie with previous pb, although think i had more
60 kg x 3 just testing
67.5 kg x 7 with sleeves! great elbow sleeves form the strength shop!
67.5 kg x 4 not bad

40 kg x 10
50 kg x 10
50 kg x 10


ok not bad today bit of variation in there, felt good in my new sleeves however they are a touch too tighht so ive invested in the next size up.

8/11/2009 legs

60 x 10
100 x 1
130 x 1
140kg x 3 ATG ass 5 '' from touching flor
150 kg x 3 ATG ASS 5 '' FROM FLOOR  slipped forward on last rep!! so had to readjust and it tuned into a super long pause rep lol
160 kg x 3 belted ATG 5 '' floor
180 kg x 1 to parallel prity easy
190 kg x fail with wraps was tired i think

front squats

100 kg x 4
110 kg x 4
120 kg x 4
125 kg x 4 not bad
140 kg x 1
145 kg x 1
150 kg x fail too tired never mind...

not bad been a bit slack recently.

back today sacking the deficit deads off and doing rack pulls from 1'' below the knee, havent done these in ages should be interesting aiming for 250 kg for a few reps at least, got my new knee knees, and chalk for grip, GREAT SERVICE from these

http://www.vegansportshop.co.uk

11/11/2009 back

deadlifts beltless

60 x 5
100 x 5
130 x 1
160 x 1
180 kg x 1
200 kg x 1
200 kg x 1
210 kg x 5 rack pull from 1 '' below the knee
220 kg x 5  '''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''
230 kg x 5 rack pull from 1'' below knee
240 kg x 3 rack pull 1'' below the knee
265 kg x fail

close grip reverse grip pull ups

bw x 14 pb @ 209 b/w
bw + 10 kg x 8 not bad form was good
bw x 12

yates rows havent done these in a year used to hammer these!!!

100 kg x 6
120 kg x 6
125 kg x 9 cheats

not bad was tired by the end of the rack pulls, havent done these in ages so the weights on those will shoot up quikly i aim to pull 275kg by x -mas.

15/11/09 arms

seated close grip bb militery

60 x 10
70 x 3
80 x 3
90 x 1
100kg x 1
105 kg x 1 quite easy
100 kg x 3 with elbow sleeves
80 kg x 10 raw pb last rep was very ugly!!!

incline bb tri extensions super set ex bar curls

20 x 12
50 kg x 17 pb raw
60 kg x 15 pb with sleeves
70 kg x 5 with sleeves pb
70 kg x 3 raw

40 kg x 15
45 kg x 15
45 kg x 15

hammer bar curls

45 kg x 10
             10

not bad today, motivation has been ****e  not gaining to much strengh at the moment. roll on x-mas the strongman stuff on tv is prity motivating!

19/11/09 bench

60 x 12
60 x 10
100 x 1
130 x 1
100 kg + 32 kg of chains x 8 not bad
120 + 32 kg chains x 1
132.5 kg +32.5 kg chains x 1 pb

inclines

terrible no energy gave up.

no motivation no idea why since im still getitng stronger.

18/11/09 back

rack pulls from 2 '' below knee

200 kg x 3
210 kg x 3
220 kg x 8 pb
235 kg x 5 pb

bb rows

100 kg x 9
               9
90 kg x 10

reverse grip pull ups

1 x 8
1 x 8

1 arm rows

40 kg x 12/12
45 kg x 15/15
50 kg x 12/12
55 kg x 10/10

not too bad my left knee is prity sore since i pulled somthing withen the knee last work out.. when i started warming up off the floor i just had zero power.

anyway lower back was strong today the bars in my wrap are bent as hell so the bar is geting lower and lower down my legs lol

21/11/09 arms

close grip seated militery press

60 kg x 6
70 kg x 3
80 kg x 3
105 kg x 1 raw
100 kg x 4 with sleeves pb
105 kg x 2 with sleeves
80 kg x 10

skull crushers super set ez bar curls

40 kg x 10 warm up
60 kg x 6 very easy could of got 10
70 kg x 8 with sleeves pb
70 kg x 3 form wasent great.

ez bar curls

50 kg x 15 pb form prity damn good
50 kg x 12 pauses at bottom of rep
50 kg x 14 cheat form

hammer curls super set over head tri exts

25 kg dbs x 11/11 form very strict
30 kg x 5/5 alternative form
30 kg x 8/8 single arm form not great

tri db exts

25 kg x 10/8
             9/8
             9/8

1 arm preachers dbs

25 kg x 4/4


ok not too bad im confident 110 kg would go up with sleeves. ive started taking dynamize expand now. its giving me really good energy and keeping me focused!!

28/11/09 arms

close grip seated militery press

60 kg x 6
80 kg x 4
105 kg x 1
100 kg x 5 pb with sleeves
110 kg x 1 easy
112.5 kg x 1 prity easy with sleevs pb.

skull crushers superset oly bar curls

20 kg x 10
40 kg x 10
70 kg x 7 deep with sleeves

oly bar curls

40 kg x 10
60 kg x 7 perfect form
60 kg x 7 slight cheats
80 kg x 1 cheat curl

1 arm overhead db extensions super set alt db curls

25 kg x 10/11
             10/10
              6/6 lost all strenght

25 kg dbs x 12/12 pb
25 kg dbs x 10/10
                    8/8

1 arm preachers

25 kg x 5/5 pb

ok good today, pbs all round espec on the seated militerys i can probs manage 115 kg close grip and even more with a conventional grip!!

i havent updated the journal in a week since ive been busy as hell at work. which is a good thng.

30/11/09 chesticles

bench press

60 kg x 20
60 kg x 12
100 kg x 3
130 kg x 7 easy with sleeves not to failure- probs would of got 9
150 kg x 1
155 kg x 1
160 kg x 1 prity easy im sure i had 165kg, and spotter reckoned 170 kg. either way i didnt want to max out whilst not in a power cage.

flat db press

65 kg dumbells x 6 +1 spotted
65 kg dumbells x 6
67.5 kg dumbells x 3 probs had another

it felt crazy having 67.5 kg in each hand!! everyone was looking felt good lol adreniline was huge.

incline flys

22 kg db x 3 sets to failure getting as deep stretch as possible

cable cross overs

1 x 20
1x 8

ok enjoyed today i have to take my oly bar adjustable db handles to the gym in my back since the dbs at fitness first go to a meezly 46 kg... hopefully the extra 3 quid they are asking for a month taking membership to a grand total of 35 quid per month will buy some decent dbs, and a ****ing mirror in front of the squat rack!!!!

flat dbs were awesome, was hard getting them into place though.