James' Journal *New pic page 7*

Cheers buddy, went low on the SLDL and can really feel the difference.

Shoulders and tri's today.

Felt like I had a good session, shoulder press is getting better and better.

My last set of shrugs I went for more reps and it felt better, do traps respond better to higher reps?

Also what builds bigger traps, higher weight and less of a shrug or less weight and shoulders right up?

BB shoulder press 40kg x8
BB shoulder press 42.5kg x6 (+2.5kg)
BB shoulder press 42.5kg x8 (+1)

DB lateral raise 7kg x8 (+1kg)
DB lateral raise 7kg x8
DB lateral raise 7kg x8

Rear lateral raise 7kg x8 (+1kg)
Rear lateral raise 7kg x8
Rear lateral raise 7kg x8

Skulls 20kg x8 (-2.5kg)
Skulls 25kg x8 (+5kg)
Skulls 25kg x5 (-2)

Weighted bench dip 20kg x8 (+5kg)
Weighted bench dip 20kg x8
Weighted bench dip 20kg x8

BB shrug 65kg x8 (+5kg)
BB shrug 65kg x8
BB shrug 65kg x14 (+6)

Whatever works for you mate.
Try high reps, i like 6's though, but i have done 10's before. I like to go heavy as i can though.

Cheers mate

Pleased with todays session, got a new deadlift PB and increased my repping weight by 25kg although didn't quite make the full set.

Deadlift 55kg x5
Deadlift 95kg x1
Deadlift 120kg x1 (+5kg) (PB)
Deadlift 100kg x6 (+25kg for reps)

Negative pullup x8
Negative pullup x6

BB row 45kg x8
BB row 45kg x7 (-1)
BB row 45kg x8 (+1)

Incline bench row 21kg x8 (+5kg)
Incline bench row 21kg x8
Incline bench row 21kg x8

Better benching session this week, everything else was a mixed bag.

Bench press 55kg X8
Bench press 55kg x7 (+5)
Bench press 55kg x8 (+4)

DB incline press 19.5kg x8 (+1kg)
DB incline press 19.5kg x7 (-1.5kg)
DB incline press 19.5kg x8 (+1kg)

Flye 11kg x8
Flye 11kg x6 (-2)
Flye 11kg x6 (-2)

BB curl 27.5kg x8 (+2.5kg)
BB curl 30kg x6 (+2.5kg)
BB curl 27.5kg x5 (-3)

DB curl 12.25kg x8 (-3.75kg)
DB curl 13.5kg x8 (-2.5kg)
Db curl 13.5kg x5

You seem to have a good split routine worked out.
Stick with it and prepare for jedi taunting

Thanks for dropping in mate, I await the taunting

When did you start training biceps with chest mate? How are you finding it?

CitizenKane


When did you start training biceps with chest mate? How are you finding it?

Couple of weeks ago mate, went from a 3 day split to 4 so I wasn't training chest and shoulders on the same day.

Its going well so far.

Another good leg session, 10kg on my squat and almost up to my BW, a small increase in my SLDL but 20kg for my calf raise and upped to 12 reps on the last set.

Why can calf's take so much weight, is it a leverage thing or are they a really strong muscle?

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

SLDL 77.5kg x8 (+2.5g)
SLDL 80kg x8 (+2.5kg)
SLDL 80kg x4 (-4)

Calf raise 95kg x8 (+5kg)
Calf raise 95kg x8
Calf raise 110kg x12 (+15kg)

I think its been about a month since I last posted some pics, think I'm making progress at least I hope I am. Sorry for the poor quality I used my phone.

Had my first drink in 76 days tonight, gonna feel rough tomorrow lol.

Looking good, your traps are F***ING massive!

CitizenKane


Looking good, your traps are F***ING massive!

Cheers mate, I had just blasted them when that pic was taken so they're not normally like that

Feel like I've progressed loads since I started posting again on here.

James M


Feel like I've progressed loads since I started posting again on here.

You have. Your strength has shot up as well, keep up the good work

I now see the value of a journal, it makes a huge difference having the encouragement and advice from MT.

Decided to set myself some goals, probably a bit optimistic lol

1. 150kg DL
2. 100kg squat
3. 90kg bench for reps

James M

Decided to set myself some goals, probably a bit optimistic lol

1. 150kg DL
2. 100kg squat
3. 90kg bench for reps

Well you can't say it's optimistic or not unless you set a time frame! When do you aim to hit those goals? I reckon you could hit all of those within a few months. In fact I'd say you could hit the squat now (if you're talking about a 1rm)

I think I could have a good stab at the squat for a 1RM but I reckon it might be just out of reach, maybe a couple of weeks.

The DL I reckon shouldn't take too long I feel confident of 130kg this Friday but the 90kg bench for reps is way off, I'm finding it very difficult to progress where as my other lifts are going up quite well.

Didn't feel that great, everything felt heavy. Other than oats and whey for breakfast I hadn't eaten anything before the session so maybe low on energy I don't know.

BB shoulder press 42.5kg x8 (+2.5kg)
BB shoulder press 42.5kg x7 (+1
BB shoulder press 42.5kg x4 (-4)
BB shoulder press 42.5kg x4

DB lateral raise 7kg x8
DB lateral raise 7kg x8
DB lateral raise 7kg x8

Rear lateral raise 7kg x8
Rear lateral raise 7kg x8
Rear lateral raise 7kg x8

Skulls 22.5kg x8 (+2.5kg)
Skulls 22.5kg x8 (-2.5kg)
Skulls 22.5kg x4 (-1)

Weighted bench dip 20kg x8
Weighted bench dip 22.5kg x8 (+2.5kg)
Weighted bench dip 22.5kg x8 (+2.5kg)

BB shrug 60kg x8 (-5kg)
BB shrug 60kg x8 (-5kg)
BB shrug 60kg x8 (-5kg)