Westside, Kiwi's and Training OCD!!!! welcome to my world...

Skiver!!!!

haha.. nah, hellish weekend.. yesterday off was needed :-)
so, today-

Bench-
150x3
150x2+1

CGBP- tricep death-
95kx5, 5, 5,
95kx5, 5, 1+4

DB row/ facepull superset
55kx8/ 56x8 * 3 supersets

Hammer strength shrugs-
70k each arm x 15 reps * 3 sets  -- monday will be higher rep trap work, friday, lower rep/heavier weight

EZ curls-
45kx15
45kx13
45kx12

good session..

hectic weekend was had, definately had t have yesterday off.. had an up and down few days t be honest and it doesnt look like gettin better for a wk or 2 so im just gonna have t grind thru it.. not lookin forward to it, but, hey ho! everyone goes thru them..

Hope it's nothing too major there dude. Knocked in a good sesh anyway

yeh, was happy to pretty much maintain last wks session..
had a good one this weekend really, a mate was leavin for thailand so we had a fairwell weekender :-( haha.. but had some pretty sh1tty news before the weekend and after.. so im just tryin t stay focused on the job at hand mate.. loads of uni work on so need t keep my head up!!

cheers anyway dude

Sorry to hear about the sh1t news mate but well done on the weekender.

The 150kg bench wasn't bad either lol

ha.. cheers fella!

ok so today-
went last night but had the worst stomach cramps and indegistion form wolfin my food down that i sacked it off
was in agony.. :-(

so, today-

Back squats-
60x5*2
100x5
120x5
140x3
150x2
Front squats-
100x5
120x3
130x3
>>>>> Back twinged loads after the back squats. didnt feel good and had a knock on effect on everythin else so eased off.

SLDL-
60kx10* 3 sets

Lying ham curls-
46x10* 3 sets

finished with 2KM on the recumbant bike, Level 10, 'fast as i could'. did it in 3 mins 50 secs.
plenty morein the tank so will improve on this next weds! :-)

Back squats are no good, stick with FS, something you can attack without worry .

yeh, just fancied a bash, but nah, theyre not for me mate!! no more!!
FS all the way

I've only attempted BS once in the last, blimey, 7 years, maybe more. When I started DLing again I tried them, just did triples on something like 100 or 120 and was crippled for a week....

yep, tongiht just reminded me why i dont do back squats anymore!!think i might just start doubling up on  my working sets for FS.. we'll see

So long as you hit them hard. I just do FS and leg extensions, jobs a good'un

today- No training partner today so switched things about slightly

Incline BB bench-
110kx8 * 3 sets

Standing Db press-
34kx8 * 3 sets
20kx15

Chins/ DB seated cleans superset
BWx10 / 10kX10 * 3 supersets -- reduced the weight on cleans as i had already hit delts, and concentrated on form, felt much better.

Hammer strength shrugs / Hammer curls / Cable pushdowns -- TRI SET
              80kx8                     26kx8                95kx8       * 3 TRI SETS

great session today. felt good, plenty of energy, loved the switch to the TRISET as well at the end..

from now on, i wil be adding somehtin in at the end of each session
Mon- i will add a 2 round BB complex in after the workout
Weds- i will add in that 2km sprint on the bike
Fri- i will add in 100 pressups as fast as possible, and maybe 100 empty oly bar hang cleans

but yeh, feelin good.. start the new job tomorro. bit nervous :-P what if the bigger boys dont like me!?? haha.. fingers crossed

Supersets?! Trisets?!?! You aint right!

Good that the training's fun tho.

how did the job go then?

check my journal left u something

Hi mate

just looking at the last page of your journal Mr m Nice strengths on the bench yours are similiar to mine cant quite get the incline the same as the flat or can you and you were just alittle tired after the flat? Juat interested thats all my buddy can do the same on both and i cant.

NIce lean torso also.


question and pointer really - How comes your running orals like t-roid and epi if you run a test cycle. I found when i ran them together by BP was raised from the t-roid and i did got a little 19-nor gyno (progestorone) that i treated with prami. For the effort and sides i delt with i did not think it was worth it. Why dont you just run inj tren or equip if you like lean gains?

not a dig just an ask

hmmm my week targets are set!

110kg on smith inclines, good lifting mate

I.B- get on the free weight incline... ahah! just kiddin.u still gonna be usin smith in the off season mate yeh? havent had a bash at smith inclines in ages, may throw some in in a few weeks..
mdm- cheers buddy. the epi/ tren cycle was done before i took the plunge regarding injectibles mate.. at the time, my GF (now ex) wasnt happy with me even doin the DS's so injectibles were completely off the cards.. i started my first cycle back in april tho and loved it.. new yr will bring around another injectible cycle-
unsure whether to go slightly longer this time, or keep it 12 weeks ish, but it will be something like
1-12 - SUST 750mg a wk
1-8 Tbol 80mg a day
.5mg Adex EOD

something like that.. somethin simple, but effective..
as for inclines, my best BB incline bench (free bench) is 160k.. a shaky 160, but 160 none the less :-) haha.. but yeh my incline DB's i wish were higher but a lot of effort goes into the flat benching, thats what im more concerned about TBH :-)

today-
so, after lookin into Dyskee's journal i had a bash at another upper day of a JoeDefranco's routine..
i downloaded a book of his recently, called 'built like a badass' and the routine is veyr much up my street.. wierd exercises, supersets, complexes and strength stuff galore..

day 1- Upper 1

Bench-
130x8
140x6
145x4

Flat DB bench-
36kgx20
36kgx16

Wide grip over hand seated rows / supersetted with / Straight bar cable pushdowns
77kx15 / 35kx15 * 2 supersets
67kx15 / 35kx15 * 1 superset   --- these were vomit inducing! high reps and me arent friends!

DB shrugs with 2 sec hold / supersetted with / DB lateral raise
28kgx15 / 8kgx15 * 3 supersets

the session was uspposed to be finished with a BB complex, but seriously, we were f*ckin ruined!!
smal complex and cardio tobe done tomorro.

session was good tho, felt great doin it, apart from when i was about t yack!!
the benching was good tho, higher reps than ive done for a while and was pumped t high hell!
was class..

next monday the benching will be 7, 5, 3 - so will be an extra 2.5 k on each set from this week.

anyway, im off t die in the shower..

IMHO you do not need to up your test dose yet.

How are you finding those shrugs with the hold?