My Journal

8th March

Squats
bar*10
60*6
100*6
100*6
110*2

First time in three weeks, really must keep squatting every week. finally sorted out my lat pull down stuff. will give that a go this coming week.

09th March

Back

deadlift-
60*6
130* 6,6
100*6

BOR-
72.5*10,10,10

Elbow still hurts so no curls today!

11th March

Chest- which was rubbish!!

Bench press
bar*10
40*10
70*3
80*3
90*3
70*8

Incline
65*6,6,6

gave up after that. had a rubbish day at work, thought I would come home and hammer out some weights. But I was wrong. day only has got worse! might start a 5x5 sort of routine. my benching has been terrible after having a few weeks off after hurting my shoulder.

12th Feb

Squats
bar*10
40*8
100*5,5,5,5,5

14th March
Back/Bi
Dead  - 120*5,5,5,5,5

BOW   - 75*55555

cable curl  -25*10,10,10

21s-20*2

bit late but I decided to give it a go. doing 5*5 on compounds now, hopefully up 2.5kg each week for as long as I can then deload. Elbow seemed ok which is good, but decided not to do any heavy curls.

had a shake for the first time in a few months tonight. ordered some 90+ from bbw last week

16th March

chest/tri

Bench- 80*5,5,5,5,5

incline- 65*5,5,5,5,5

CGBP- 60*5,5,5,5,5

cable pull downs- 25kg*8,8,8

Decided against doing skulls as they seem to aggravate my elbow. first taste of 90+ choc shake today, by far the best tasting shake I've had, so I'm happy with that considering it's also the cheapest. 

How is your diet mate?

diet could be better I guess.

will be something along of the lines of-
7:30am- shake, 3/4 scrambled eggs on toast

10am- chicken sandwich and cereal bar

1:30pm- 2 chicken breasts or a big cheese omelette

3pm- chicken sandwich and banana

6pm dinner, usually chicken or lamb, beef, veg, sweet pots or chips

train around 7 then shake around 8

9pm/10pm glass of milk sometimes

that seems to be my average week day. then on the weekends its whatever the girlfriend makes me!

19th March

Squat-
bar*10
40*6
102.5*5,5,5,5,5 up 2.5 from last week.

did some shoulder presses tonight, thought I'd see how the shoulder was. It seemed fine, so hopefully I'll start doing shoulders again on days I squat.

24th March
back/bi

Deadlift- 125*5,5,5,5,5

BOR- 77.5*5,5,5,5,5

Ez Curl- 45*5,5,5,5,5

Cable curls- 30*8,8,8

25 March
Chest

Bench- 82.5*5,5,5
80*4 rubbish! having trouble not hitting the bar against the rack, going to rack if from infront of my chest next week, then hopefully wont have this problem
60*10

incline- 67.5*5,5,5,5,5

usually tri's as well today, but grand designs on now, so that can be tomorrow nights job!

26th March

Quick tricep session

Ez CGBP- 60*5,5,5,5,5

cable pull downs- 40*5,5,5 30*5,5 10 sec rests between sets

bench Dips- 12,12,12

plan to do legs and shoulders tomorrow.

27th March

Legs/ shoulders

squats- 60*8
105*5
107.5*5
110*5
112.5*5
112.5*5 -up 10kg from last week and pb. decided that I could lift more than I was! now I have the power rack I can push myself more. very happy with that. will start at 110kg next week.

shoulder press
45*5,5,5,5,5
used EZ bar as its better on my wrists. first time in about three months, shoulder seems fine still.

29th March

Deadlift- 130*5,5,5,5,5 up 5kg from last week. after upping squats I decided I could push myself on deads as well.

BOR- 80*5,5,5,5,5

EZ curl- 46*5,5,5,5,4 failed on the last one, will stick with 46 again next week.

cable curls- 30*8,8,8

I might add lat pull down next week. I'm not sure if I'm doing enough for my back?!

30th March

Had planned to work chest/tris tonight, but after actually getting in the garage, started benching decided I had no energy!

my benching is really weak right now. I'm going to drop down to 70kg 5 x 5 and build it up. hopefully this will help. going to do this tomorrow.

I'm down to 13st/82kg ish. Roughly lost a stone since christmas time. Maybe lost it too quick? probably why my bench has suffered/ maybe also all in my head. All my other lifts are increasing so I cant complain!

Things are looking good. Just make sure you keep upping the weight every time your hitting 5 sets of 5 and dont be afraid to deload if you have a failed attempt, rather than do it with bad form.

cheers mate. everything seems to rising ok other than my bench. will start that again tonight! I like you say I'd rather be lifting less but better than forcing reps which are rubbish.

31 March

Chest part 2!

70*5,5,5,5,5 more controlled, slower, pause on chest. will up 2.5 next week

incline- 60*5,5,5,5,5 felt easy, but hurts my shoulder trying to derack the bar. I might try decline bench next week, not tried that before.

CGBP- 60*5,5,5,5,5

cable pull downs- 20*10,10,10

squats thursday. will probably skip shoulders this week, see how it feels. not done them for three or some months, do them for one week then they're fcuked again!!!

nice lifting so far mate, making good progress. keep it up :)

cheers 187