NONAME'S JOURNAL... ## Weight loss time!!! ##

Did 30 minutes on my exercise bike this afternoon (got up late!).

This evening i worked my back.


Deadlifts

10 reps with 60kg (warmup)
6 reps with 100kg (warmup)
5 reps with 180kg
3 reps with 185kg
3 reps with 185kg
2 reps with 190kg
1 rep with 195kg


Wide Grip Chins

10 reps
8 reps
6 reps
5 reps
4 reps


I was pleased with tonights workout as there was a good improvement in volume compared with last week.

Hi mate

Just been taking sometime to read your journal, good stuff.

Definetly got some good mass there, good lifts too, especially your deads

Cheers Griff, it's always a compliment when someone has taken the time to read through!

Im pleased with my lifts so far and really want to get some good strength gains by next spring. Then it will be time to cut up for the summer!

omg u and me have exactly the same physique. Except you are slightly bigger

Really, you've got a very white face with sunglasses as well!!

Are you going to start a journal or post up any pictures?

Did 30 minutes on my exercise bike this morning.

This evening i worked my triceps.


Close Grip Bench Press

12 reps with 60kg (warmup)
5 reps with 95kg
5 reps with 97.5kg
2 reps with 100kg
1 rep with 100kg


Lying Tricep Extensions

7 reps with 50.5kg
7 reps with 50.5kg
4 reps with 53kg
3 reps with 55.5kg


Tonights workout was'nt too bad but it could of been better. Think i would of liked a bit more volume on close grip bench press.

probably not, I don't have a camera and my workout 'regime' is not worth posting as its not organised at all. What do you do for shoulders?

Don't do anything for shoulders at the moment.

any particular reason? I dont think I could live without my military presses

It stems back to when i was boxing a bit. My shoulders get tensed quite easily and i found doing shoulder work with weights made it worse. When i was doing a lot of heavy bag work that worked my shoulders well. I have fairly broad shoulders anyway, so they dont look out of place. Heavy bench pressing works them enough for me at the moment. Although i will probably be adding some military presses into my routine at some point.

Did 30 minutes on my exercise bike this morning.

This afternoon i worked my biceps.


Barbell Curls (EZ bar)

25 reps with just the bar (warmup)
20 reps with just the bar (warmup)
6 reps with 55.5kg
6 reps with 55.5kg
3 reps with 58kg
2 reps with 58kg


Seated Alternate Dumbell Curls

3 reps with 27.5kg
3 reps with 27.5kg
7 reps with 24kg
6 reps with 24kg


Was pleased with what i've done today, i say that because i was out on the piss last night and did'nt get home untill 3am this morning! I started my cardio at around 10:30am then started my weights at around 1pm. I had to do my weights early today as im getting picked up for work at 3pm! It's all been a bit of a rush but im very pleased that i've fitted all my training in!

Did'nt do any cardio this morning.

This evening i worked my legs.


Squats

10 reps with 60kg (warmup)
7 reps with 100kg
4 reps with 105kg
4 reps with 105kg
2 reps with 110kg


Was please with tonights workout, i've managed to increase on my reps since last week.

Went jogging for 25 minutes this afternoon.

This evening i worked my chest and back.


Flat Bench Press

20 press ups (warm up)
20 reps with 60kg (warm up)
4 reps with 110kg
1 rep with 120kg
1 rep with 115kg


Flat Dumbell Bench Press

5 reps with 44kg
5 reps with 44kg
5 reps with 44kg


Wide Grip Chins

10 reps
8 reps
6 reps
5 reps


I did'nt do any training yesterday and i got up late today. My diet was crap today and i felt low on energy. Went jogging today as i really want to improve my fitness. I did'nt expect to get much volume out of tonights workout but was pleased to get 120kg bench press with good form. Im not going to class this as a personal best because im not sure if it is. I can't remember for sure, but i do think i bench pressed 120kg a few years ago when i was doing a lot of weight lifting, although if i remember rightly, my form was very, very poor so i did'nt really count it.

This evening i worked my Triceps.


Close Grip Bench Press

12 reps with 60kg (warm up)
6 reps with 97.5kg
5 reps with 97.5kg
2 reps with 100kg
2 reps with 100kg


Lying Tricep Extensions

6 reps with 53kg
5 reps with 53kg
4 reps with 53kg


Got up late so did'nt do any cardio. That pissed me off a bit. Nevermind. I could still feel my triceps from last nights chest workout so i did'nt expect too much tonight. Was pleased that i had managed to increase my reps compared with last weeks.

Your squatting is coming up fast but WTF???1@195 deadlift!!!
That's a fecking nice dead.No wonder the squatting is coming along so nicely.The muscle groups you're working with deads greatly help on the squatting.
Again.Bloody nice deadlift.

Cheers! I did do a 200kg deadlift about 5 weeks ago, but i did'nt really do any sets, just a couple of singles then the 200!

Fairly pleased with my squats, still getting used to the feel of them though.

This evening i worked my biceps.


Barbell curls (EZ bar)

30 reps with just the bar (warm up)
5 reps with 58kg
5 reps with 58kg
4 reps with 58kg
2 reps with 60.5kg


Seated Alternate Dumbell Curls

4 reps with 27.5kg
3 reps with 27.5kg
8 reps with 24kg
5 reps with 24kg


Did'nt do any cardio this morning. This has been a bit of a crappy week all round for me. My sleeping and eating has been all over the place and my energy levels are a bit low.

You better get a move on then, coz im increasing each week!... ...only messing!

My increase in lifts is gonna slow down soon, it's just because i've not long been back into regular training, muscle memory in effect!

Had a look at your journal, nice progress with your deadlift, your gonna feel good when you hit that 100kg!

Nice to hear my journal is benefiting you in some way, anything your not sure about feel free to ask.

This evening i worked my chest.


Flat Bench Press

20 press ups (warm up)
20 reps with 60kg (warm up)
5 reps with 110kg
2 reps with 115kg
1 rep with 115kg


Flat Dumbell Bench Press

4 reps with 44kg
4 reps with 44kg
3 reps with 44kg


Went out on the town last night and had a few drinks. Got up late today and did'nt do any cardio. Been feeling crap the last few days with a bit of a cold/flu and a nice toothache!! Was pleased i got an extra rep with bench press at 110kg, but felt low on energy for the rest of my lifts. Will have an early night tonight.

You got some cracking weights there mate

Bench 115kg
Squat 110kg
Deads 205kg!!

Great stuff

Edit that to 205kg deadlift - you're making me jealous mate