James' Journal *New pic page 7*

Good going matey!!

Yeah I agree with CK on the flyes dude, you shouldnt be getting TOO much of a pump in the forearm. Make sure your arms are bent when doing them, but I guess the main thing to do it just concentrate on feeling chest working. May  be a good idea to drop the weight and focus on the movement and then increase next time around?

Thanks dude

Will try dropping the weight and see how it goes, I had to drop wide grip dips. I've had shoulder problems in the past and as I do these on a bench I felt like it was nailing my shoulder so didn't want to risk it.

Chest and arms feel wasted today, feels great lol

Think I've hit a problem, was doing squats tonight and my groin started hurting on both sides. I still made it to the end of the session but it hurts like f**k now.

Dropped the lunges for tonight because of the groin problem, I put everything into this session and probably should've called it a day completely but I hate missing a day.

Squat 55kg x8
Squat 57.5kg x8 (+2.5kg)
Squat 60kg x8 (+2.5kg)

SLDL 65kg x8 (+5kg)
SLDL 67.5kg x8 (+2.5kg)
SLDL 70kg x8 (2.5kg)

Calf raise 75kg x8 (+15kg)
Calf raise 75kg x8
Calf raise 75kg x8

How's it going bro. That doesn't sound good about the groin thing! I had a similar problem during a squatting session once, but I think the reason was:

1. I was doing high rep squats (15+); and
2. I hadn't stretched/warmed up properly beforehand.

The latter point is by far the most important. I know you don't note down your warm up sets in your journal (I don't bother either), but did you warm up before squatting?
I don't usually stretch before most sessions but I always stretch before squatting, just to get everything nice and loose, and now I always make sure to do some groin stretches too. And then I go in and just do 1-2 warm up sets in the rack with extremely light weight. Haven't had a problem since.

I'm sure you know all this already so sorry if I'm coming across as condescending or anything like that it's not my intention!

Its going well mate, the groin thing I've had for over 5 years now and comes and goes, normally when I haven't played golf for a while then I'll play a round and it hurts after 9 holes.

I did 25kg x8 as a warm up and then went straight into the work sets. It feels a lot better now but not 100%. Maybe my warm up wasn't sufficient or I should've stretched by the sound of it.

Not condescending at all mate I welcome all advice!

Well done on the increases fella.

Glad the groin is feeling better mate... gotta be careful on squats though, personally I strap up on all heavy sets and just squat to parralell.

Also, a 3 min jog before each weight session I find helps alot as it gets the blood circulating and less likely to get an injury (you may already do this of course but just a thought!).

Cheers buddy, If anything I was shallow on a couple and never go past parallel.

Will try your suggestion of going for a jog and see if it helps.

Really looking forward to shoulders and tris this afternoon!

Well you were right Mr Crusher, giving shoulders their own day has seen an immediate improvement, added 5kg to my shoulder press when last week I was struggling to get all the reps at 35kg.

Can't believe how hard I found the db raises though especially the rear lateral, to be honest even at 6kg I was struggling to get them up. Very poor!

Finally got a pic of my traps looking better

Shoulder press 35kg x8
Shoulder press 37.5kg x8 (+2.5kg)
Shoulder press 40kg x7 (+2.5kg)

Lateral raise 6kg x8
Lateral raise 6kg x8
Lateral raise 6kg x8

Rear lateral raise 6kg x8
Rear lateral raise 6kg x8
Rear lateral raise 6kg x8

Skulls 22.5kg x8
Skulls 20kg x7 (+2)
Skulls 20kg x7 (+2)

Shrugs 60kg x8 (+5kg)
Shrugs 60kg x8
Shrugs 60kg x8

Crap session tonight

Thought I had a chance of increasing my max DL but only equaled it which isn't too bad I guess. Real disappointment was only being able to do 2 bloody pullups

Deadlift 45kg x8
Deadlift 75kg x1
Deadlift 95kg x1
Deadlift 115kg x1

Pullup x2

BB row 45kg x8
BB row 45kg x8
BB row 45kg x7 (+2)

Incline bench row 16kg x8
Incline bench row 16kg x8
Incline bench row 16kg x8

Alright mate, cheers for commenting on my journal I thought i'd give yours a little peek at.

I wouldnt worry too much about your pullups they are one of them exercises that people improve fast on when they start doing them. Do you have use of a assisted pullup machine at the gym? If so keep using that and knocking the weight down until you can do them freely. Thats what i did and helped alot

Cheers mate.

Thanks for the advice, due to the epic failure I was going to drop them in favour of something more productive or do you think I should just stick with them. I train at home so no assisted pullup's.

I would be reluctunt to drop them as pullups are at the top of the list for lat builders. Keep at them and you'll soon find that the numbers will go up

I'm going to get a band for assistance.

Hey mate hows thing going?
 
I see you posting and training again so Il be watching.

Going well thanks mate, putting a lot more effort into it this time.

Poor session for my benching, increased on the incline though

Bench press 55kg x8
Bench press 55kg x3 (-2)
Bench press 55kg x4 (-1)

DB incline press 18.5kg x8 (+2.5kg)
DB incline press 21kg x4 (+2.5kg)
DB incline press 18.5kg (-2.5kg)

Flye 11kg x8
Flye 11kg x8
Flye 11kg x8

EZ curl 25kg x8
EZ curl 27.5kg x8 (+2.5kg)
EZ curl 27.5kg x8 (+2)

DB curl 16kg x8
DB curl 16kg x5 (+1)
Db curl 16kg x6

Weighed myself this morning, gained 5lb and I don't think its fat I may have even lost some its difficult to say.

Are those scales that measure bf accurate?

Mate they are not the most accurate however just use them as a guide. It should help indicate what is happening with your body, so using BF measurment, weight, body part measurments and mirror you can guage whats taking place pritty well.

Thanks mate

Forgot to post Tuesdays leg session, DOMS in my hamstrings feel worse today than yesterday. Need to order some L-Glut

Squat 60kg x8
Squat 60Kg x8
Squat 60Kg x8

SLDL 75kg x7 (+5kg)
SLDL 75Kg x8
SLDL 75Kg x8

Calf raise 85Kg x8 (+10Kg)
Calf raise 90Kg x8 (+5Kg)
Calf raise 90Kg x8

James M

DOMS in my hamstrings feel worse today than yesterday

DOMS tend to be at their worst two days after you work the muscle IME. Nice session by the way!