LEAN BULKING HERE WE GO TIME TO GROW

finally found ya mate
good sets there, and glad you are liking your new set up. as for the skulls keep the form strict on these and you'll be fine.
i'll be keeping a check now i know where to look, can't beleive i missed it, sorry.

hows things with the drol mate, all good on my side and into week 3 so we'll see if it really is the sweet spot?

 alright mike . no worries mate . ye the new set up will do me just fine . going to have to get a few we extra,s tho but thats fine .a longer barbell for friday as i,m going to start doing my legs . i,ll try and borrow my bro inlaws for a wee while .
 ye feeling good mate chest has pretty solid all day not sure if it,s from the drol or the hard work it got yesterday . i,ve not watched two ivds on the skulls so i think i,ve got it now and i,ll drop the weight a little to make sure i get them right

  now were on the second week off my cycle and it,s wednesday so todays work out was back and bi,s
due to my little misshap on monday with my left lat i,ve had to jig my routine a little . today i missed out single arm rows as useing my left arm on it,s own is sore but useing both is ok .here,s how i got on

wide grip chin ups            .4 x6
wide grip lat pull downs  30/10 40/10 50/10 60x3/7
bent over rows            70/8 80/8 85/6 90/6/5 best sets so far
seated close grip      34/'10 46/10 50/10 65/10 70/8
ez curls                    40/10 50x3x6
seated curls             16/8 18/8 20x5x5
 some good sets for me to start off with . this is new to me withy the machine so most off these will be a starting block for me

Hey buddy

Just wanted to say good luck with the training mate, thats some strong rowing!

Korn


Hey buddy

Just wanted to say good luck with the training mate, thats some strong rowing!

 cheers mate . hopeing to add a few kilo,s next week this is realy
my first week doing rows and lat pull downs so over the next few
weeks it should get right up there

 well now it,s the end off the week and i thought it would be good to add a few things to my work out so i added squats and barbell shrugs both turned out pretty well and hopefully thats me going in the right direction with them
 shoulder press  40/10 50/8 65/6/6 70/5 thats my highest so far
 upright rows   40/8 50/6 65/5/4 highest again i assist on the last set 
 barrbell shrugs 70/10 83/8 93/5/5 highest again
front raise         20x5 x8 i need a bigger plate for this
squate,s          50/8 70/8 80/6 85/5
legs developer 20/10 30/10 35/10 40/10

todays work out was a realy good one been a good few weeks since i9,ve had the chance to do this work out so i wanted to go all out and i,ve upped a few off my exsercises witch i,m realy happy with .the leg work was the hardest for me as i,ve not done anything like that before

 right i want some answers off one off u dp or mike . who told me to do squate,s
my bloody legs and arse r killing today lol went a walk over the the highland game,s today to see some awsome lads at work and i was waling like a stuffed chicken lol

haha, cant remember either mate but thats how you should feel imo, then you know youve worked your legs well. john wayne?

MikeST


haha, cant remember either mate but thats how you should feel imo, then you know youve worked your legs well. john wayne?

more like daft duck mate .some good weights to start with mate and i know over the next few weeks i,ll be upping them .i,m just trying to get use to this new machine and when i do things will come together .legs r still sore but i,m going to hav a wee walk today to try and get them eased up .
i,ll need to have a look at some off my exsercises and see whats what done a few mesurements the other night not to happy with some off my muscle ,s
chest/back and neck r all good but shoulders and biceps ain,t that good wonder if i,m doing then right .i,ve went back to 5x5 for all my routine but should i do soemthing differant for these muscle,.s

 .monday and were off to a good start to the week
on saturday i went to the highland game,s and i was waltching some off the lads compete awsome sight don,t get me wrong there not on the same league as the strongest man circiut but it was great to watch
back into the work out off today and i was hell bent on upping a few off my weights so i got to it right from the word go
bench press smiths machine ; 65/10 75/8 103/5/5 109/5 pb was realy supriced withy this
decline                                   ;95/8 105/5/5/5 110/5 pb  
incline                                    :50/10 60/10 70/8 80/8/6 started abit lower after last weeks mistake,s
close bench , 40/10 50/10 60/8 70/8 75/6 i changed this from skull crushers after last weeks problems
tricep push downs ;20/10 30/10x3
 as u can see i,m getting up the weights and i,m happy with the progress so far i,m hopeing to get upto 130kg bench press before i finnish my 6 week h-drol cycle and thats what i aim for , i,ve had to jig a few things after hurting my lat/shoulder last week so i wanted to protect it just incase   

well my backs been good the last few weeks so i thought it was about time i started my sit ups and crunche,s again so no better day than today
i,m going to be takeing it easy for the first few weeks so no daft stuff and i,ll do them as and when i can don,t want to bugger my back up again .
so toda i started with 

leg up crunch,s 5x10
cable crunch,s  5x15x25kg,s
not a bad start

now were half way throuigh the week and it,s back and bicep day
for me so i was looking to up some off last weeks weights as i,m now
getting used to my new smiths machine .. was realy hot today
witch made it harder but i got through it with 2 ltre,s off water and
a **** load off sweet 
 
wide grip chin ups            .2 x7 2x6
wide grip lat pull downs  50/8 60/7 65/7/7 upped by 5kg,s and kept the reps
bent over rows            80/8 85/6 93 /6 /5/5 upped right from the start to finnish 3kg,s over 
seated close grip      65/8 70/8 75/8 80/6/6 another i,ve upper right from the start
ez curls                    40/10 50x2x6 55/4 upped 5kg,s hard last set  
seated curls            18/5 20/5/5 22/4 upped last set by 2kg,s
 
today was a good day for me and i,m feeling preety good after it i still wish i could get the wide grip chins upto sest off 10 but one step at a time eh lads

good sesh wouldnt worry too much about wide grip chins mate, they are tough. i tried a few last night but i tried at the end of my session and arms were so pumped by then i could barely bend them so not the best time to try it.
lifting some seriously good weight therem ez curls are really good.
you seeing good strength increases then mate, i'm not really seeing any but more of a recomp, would have liked some strength increase. (maybe there is some i'm just not noticing it.)

 ye mike they r pretty hard but i,m sticking with them the now till i can get sets off 10 lol not sure in the increase in strength to much mate . i normaly try my hardest to push the weights up most weeks doesn,t always work but sometime,s it does i,m wanting to up my single seated curls as they do make my biceps work hard to i might do them first next week and up the weights a little right from the start .working to the end off my third week so hopefully i,ll see some realy good gain,s next week

. now it,s the end off the week and the last day off my first three week cycle on h-drol and so far alls looking good for me the weights r comeing along nicely and looking at myself (in the mirror )lol things r going in the right direction .fridays sesh was shoulders and legs so here,s how i got on ,.
 shoulder press  40/10 50/8 80/5/5 50/15 another good one
 upright rows   40/10 50/8 65/5/5 70/2  
 barrbell shrugs 88/10 93//8 96/6/5 good sets but could up i think  
front raise         20/8 22/x3x6
squate,s          60/8 80/6 90/6/6
legs developer 30/8 40/8 45/8 50/6 last set was hard pushed but got 6 so thats good for me 
as u can see things r looking up and hopefully over the next few weeks i,ll be up were i want to be 
i also added in my crunches and cable crunch,s 
4x15 crunch,s 
4x20 cable crunch,s
 

after a good sesh on my leg yesterday it,s been a night mair to walk about my legs felt so stiff today at work and as u can imagain being a postman and haveing sore legs at work is hard going lol
well i thought i would do another few sets off crunch,s today felt good so upped the cable crunch,s to
30kgs x4x15
15x4 crunch,s
as we go i,ll up these just wanting to watch i don,t bugger my back up as i did last year .

thats the draw back from having a good one on ya legs mate, and no great for you due to your job, but i suppose thats a good way of stopping them stiffening up but not much chance to relax.

another good overall session and nice weight range, just wish i could get my strength up for bench press as if feels a weak point for me.

how you feeling on the hdrol mate? try not to push your weight up too much now your in week 4, try and go for higher rep range then go higher weight lower rep range in PCT, easier said than ndone though as i still want to push the weight up
you seeing any real change in shape and size mate, you should be by now really.

Hey Steven, looking good on the sessions m8, glad the new bench setup is working for you, and also glad to hear you are doing squats! Single best anabolic exercise bar none, no training regime should be without them, the doms should ease over a few weeks of progression, I used to love that feeling like you just rode a camel down a mountain, lets you know there is some deep muscle tissue repair going on there!
 Keep up the good work, PS its ok to push yourself to the max once, maybe twice a week on cycle, just not all of the week.

 cheers lads . feeling preety good on the h-drol so far so good as they say .only thing thats getting me is remembering to take them lol but so far i,ve not forgot witch is good for me lol.i was going to give it another week on upping my weights and then i was going to start upping my reps to 8,s  with my last set off weights and see how i go but if u lads think this is a bad idea just say as u have both said it,s hard as it,s in your head all the time if u finnish a set u always say go for a touch more weight but i,ll try not to lol (u knnow i won,t )but i,ll try .for me i feel i,m changeing a bit and i,m getting asked alot off question from lads i work with asking if i,m injecting as one off the lads i work with is .down side for him is he,s not changeing much and i am lol mainly the neck and lats for me but i would love to asdd some size to my arms but that will come
the squats r killing me but as u lads have told me they r good and one off the best muscle biulding move,s i,m going to keep with them, for sure ..
hows stuff with u now mike u calmed down alittle was feeling a littl hot under the colar last week myself but a few days out hunting sorted that out for me .
 

hehe yeah certainly calmer, not sure it was just the ph mate tbh, i've had a few comments but no tmany though had a great one last night, couldnt beleive how much my shape had changed especially width on shoulders but then they hadnt seen me in a while. so something going right. just want to try and strip some more fat off over the next 2 weeks.

you'll probably find mate that your shape is changing more than you actually think, always self critical.