My Journal

02nd April

Squat / shoulders

Squat- 60*8
120*5
120*5
115*5
115*5
90*5

I thought I'd push myself again. so up 7.5kg from last weeks best. gone up 17.5kg in two weeks, clearly I've just not been pushing myself as much as I should be. I guess its because I only squatted with stands before and wasn't too confident challenging myself.

Shoulders

seated EZ shoulder press
30*5,5,5,5,5

cable front raises
5*12,12,12

side raises
5*6,6,6 on each side.

first proper shoulder workout in a few months, I plan to keep the weight low and try and build strength before I try and lift heavy overhead. hopefully my bench will improve a bit now.

Whats your diet like ?

skinnyasian


Whats your diet like ?

I posted it on the second page- something along 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

since I posted that the other week, ive added another shake around 5pm

Back/Bi

Deadlift- 60*6
135*5,5,5,5,5 up another 5kg from last week. possibly just try another 2.5kg next week. only have 145kg of oly weights. will probably try and buy two more 20k plates soon.

BOR-
82.5*5,5,5,5,5 felt heavy but up 2.5 on last week

ez curl- 46*5,5,5,5,5 managed all 5x5 unlike last week. i prefer more volume on isolation stuff, possibly go 3x8 on this next week for 40kg, so how I get on.

cable curl-
32.5*6 harder than expected
30*8,8

wide grip chins-
5,3,5 felt hard after doing the rest of the workout, but will continue to do this at the end of the workout.

Chest/tri tomorrow.

Nice workout mate. Yep you definately werent pushing yourself enough. Iv started low on squats for a number of reasons and building up strength and stability even though i could lift more.

Good workout.

ste1984


Nice workout mate. Yep you definately werent pushing yourself enough. Iv started low on squats for a number of reasons and building up strength and stability even though i could lift more.

Good workout.

cheers Ste, I just hope I can keep it up, I'm sure it'll tail off soon!

chest/tri

Bench-
72.5*5,5,5,5,5 seem easy, up 2.5 again next week

incline-
62.5*5,5,5,5,5 seem easy, higher the bar rests so easier to de-rack/rack

CGBP-
62.5*5,5,5,5,5

cable pull downs-
22.5*8,8,8

bench dips-
8,8,8

was going to do some weighted crunches but was getting cramp in my foot so decided I was done! possibly go for a run or some cycling tomorrow, the squat on Firday

TN

Finally got my new rack, bench and weights :D took the day off to put together

Very nice set up! How much did it set you back?
Your progress pics are good as well.  Massive inprovements. 

thanks INLT, you look massive in your journey pics, must be very dedicated.

I bought that lot with the lat pull down part station for £450, it was meant to be about £700 as a deal, they had 20% anyway, I told them over the phone I only had £450 in the bank so they said I could have it all for that. I've been really pleased with it so far. going to invest in some more weight soon.

Had a sh*t of a cold the last week, so been very inactive! played footie bank holiday monday for a few hours, dont think that was such a good idea. felt rubbish all week, just getting better, really missed training. Thought I would do back today, toke me until 9pm to actually do it.

deadlift
140*5,5,5,5,5

up 5kg from the week before, but felt weak, I was coughing and blowing my nose between sets, thought I was going to be sick where I was coughing so much. decided it was a good idea to stop after deadlifting.

Hopefully get back into the swing of things this week. started to eat more the last two days, protein has been pretty low all week.

Iv been a little ill too with a virus off my gf. Plenty of fluid and back working hard soon enough.

Yea its annoying!

1 hour HIIT mowing today!

Hi TN, well done so far on the weights, good progress.
Working out at home and deadlifting - I like your style!!

Keep plugging away at bench, chest for many is the slowest improver so don't worry too much about it.

Keep up the good work!
Duff

Chest

Bench
77.5-5,5,5,5,5

Incline
65-5,5,5,5,5

decided to leave CG out as going to do this with arms, as I missed out bi when I did back. Will get a short arm session in Friday after work before I go stay with the girlfriend go the weekend!! hopefully this cold will go soon!!!!!! have another 5kg of protein to start on. MUST squat this week as I missed it the other week!

 "1 hour HIIT mowing today!"
 
Sounds intresteing m8 is this 1 strip of your gardin running flat out with the lawn mower then u rest for the next 2 strip and then sprint the next strip :). Really think that could catch on!
 
Good work thou, keep going :)!

Donki


 "1 hour HIIT mowing today!"
 
Sounds intresteing m8 is this 1 strip of your gardin running flat out with the lawn mower then u rest for the next 2 strip and then sprint the next strip :). Really think that could catch on!
 
Good work thou, keep going :)!

HAHA cheers.. yeah it was one quick paced up and one slow down when the box was heavier!

legs/shoulders

I had planned to do this last night, got into the garage, loaded the bar..... then I realised I had no energy so I left....

Squat- 60*6
115*5,5,5,5,5

Seated Shoulder Press-
40*10,10,8

cable front raises-
7.5*12,12,12

side raises-
5-6,6,6 each side

Arms tomorrow

....and I've ordered 2 x 15kg, 2x 10kg, 2x 5kg plates. thought I'd plan ahead, as I'm hoping deadlift will keep increasing!! touch wood

hi, mate well done so far some good improvements, i like your gym set up very swarve!!
 i am on the 5x5 and have been for about three weeks now it seems to be working strength wise for me, glad your enjoying it.

leev


hi, mate well done so far some good improvements, i like your gym set up very swarve!!
 i am on the 5x5 and have been for about three weeks now it seems to be working strength wise for me, glad your enjoying it.

Cheers leev... yea I'm enjoying the 5 x 5. pleased its working for you.