Nearly back.. Skinny/fat pics page 25!

excellent deadlifting mate !!!

Cheers Boar, 200kg 5x3 is the target! Sooner rather than later!

Strict Military Press

bar x6
40kg x5
55kg x5
70kg x5
70kg x5
70kg x5
70kg x5, Last rep was the most brutal i've done in a while
60kg x5

DB Laterals, 2x10 w/10kg, 1x10 w/7.5

Barbell Curl

bar x8
30kg x6
40kg x6
40kg x6
40kg x6

Machine Preacher, four sets up to 30kg x8

Cardio; 20 mins elliptical, 210kcal burnt.

Comment;

First two sets of military press felt strong, next set a little tougher. The last set was hard, the last rep in particular being a real grinder- these are the reps that will make me stronger!

BW stable at 15stone/210lbs but waist seems to be getting a little slimmer.

Think i'll need to up the cardio considerably, maybe five days a week will do the trick rather than 2/3 times.

kettlebell swings will make your body firm and sexy(er)

as you know grinding military presses are brutal on the core/back muscles , gogga be carefull !

Kettlebell swing may be in then mate! I'm squatting on thursday, maybe I could do them after deads.

Back's all good mate, if it can't handle a grinding military press then i'm in trouble!

Have less time to train now as my exams are looming. Good news though- got a distinction (highest mark) in my exams in Feb, hard work is paying off. Routine adjusted as I can't do back squats at my 'normal' gym.

Front Squat, no belt

bar x5
60kg x5
80kg x5
100kg x5
110kg x5, deep and not grinders
90kg x5

Bench, medium grip

40kg x6
60kg x5
80kg x5
90kg x5
102.5kg x5, Spotter annoyingly had his hands on the bar on last 2
70kg x11

Assistance

Incline Smith, 4 sets
Flyes, 3x12
Overhead DB Ext, 3x8
Pressdown, 3x8

Cardio; 20 mins elliptical

Comment;

Really quite annoyed about the bench, the first three reps were easy, and I was in no danger of failing. Despite this, the spotter had his hands over the bar, don't think he was actually making it much lighter, but feels like a wasted session tbh.

Lack of reliable spotters means I'm going to have to re-adjust my bench training.

Bench, 5x3 w/70-75% for speed
DB Bench, flat or incline, 3x5
Dips, 3x5

Once my exams are over, I'll seek out some powerlifters to train with, I know where to look.

Excellent news with the exams! Shame about the spotter, these kind of things really annoy me!

Jimbo

Cheers mate, got some more exams coming up in three weeks, may have to drop training to twice a week.

Tuesday's sesh

Deads (belt from 145kg up)

60kg x3
105kg x3
145kg x2
185kg x3, Fast
185kg x3
185kg x3
185kg x3
185kg x3, Had to work but no grinders

Powerclean, working on speed

55kg x3
65kg x1
75kg x1
85kg x1
85kg x1, fast, wanted to do more but in a hurry

KB Swings

20kg x20
20kg x20
20kg x20, Blowing out my arse, terrible fitness!

Comment;

Belt is getting noticeably looser, down one hole too. Not sure of my weight, but I suspect sub 15 stone. Deads were good today, 190kg 5x3 next week. Want 200kg 5x3.

Back fried after the KB swings, harder work than expected.

Bench Press, ring finger on first ring on bench

65kg x3
75kg x3
85kg x3
95kg x3
105kg x5, solid reps, arse on bench. More to come
85kg x5
75kg x5

Powerclean and strict press

45kg x3
65kg x1
75kg x1
80kg x1, reasonable, more difficult following a clean
65kg x3
65kg x3

Pressdown, 3-4 sets 12-15 reps

Comment; Pleased with the benching. Got a good handoff/spot, which makes all the difference. Spotter kept hands off the bar throughout, the way it should be!

Front Squat, no belt

60kg x5
80kg x5
100kg x5
115kg x4, bar slipping off on last rep, so left it
100kg x3

Seated Row, 5 sets

Pulldown, 5 sets

DB Preacher, 2 sets

Machine Preacher, 2 sets

Comment;

115kg x5 was there on the front squats, just can't keep the bar from slipping forward. They defo teach you to use your legs when squatting.
 
Quick session tonight, going to be ramping down the training a tad over the forthcoming weeks, due to exams. However, I'm going to make sure I get at least one decent heavy bench sesh, one squat sesh and some heavy deads once a week.

top stuff mate ! solid frontie-ing ....

and 2 sets of DB preachers ??

3 minimum !!

 
Current pic, looking a little leaner but still lots of work to do. Shoulders are a bit improved. Need to bring arms up!

 
Feeling a little leaner, but still work to do. Need to get far leaner and get the guns up! Need to make an effort for the birds! On a plus point, my traps look ok.
 
Weight; 94-95kg (hold a lot of weight on my back)

Boar, 8 sets (total) for Bis from now on! We all know the importance of guns! I'm desperate to break the 16" barrier, rather pathetic but achievable.

where is your frikkin hair !!!?

you bf looks similar to mine , i wouldnt be overly concerned mate

Had to get it cut for job interviews mate! Total nightmare. Mourning the loss of locks...

Bodyfat needs to be trimmed down a bit, it's not too bad though.

Quote for the day;

"The secret to this sport is while you are the nail hang in there, let them hit you. Untill the day that you become the hammer and then you smash them back." - Renzo Gracie

Applies to everything in life I think, especially when the things get tough.

Some monster traps there and looking good at 15 stone. Get those curlz in for the gurlz!
 
Jimbo

Cheers Jimmy, traps have always been good, but I intend to make them ridiculous this year through the sole tool of heavy deads...

LOL, need to get the gunz going. Anyone got any ideas on an arm routine? I think some direct work is necessary. Thinking,

EZ/BB Curls, 3x8
Hammer Curls, 3x8
Preachers, 3x8

Skull Crusher, 3x8+
Pressdown, 3x12
One Arm DB ext, 3x12

16" Guns will be mine (current 15.5)

Deadlift

65kg x3
105kg x3
145kg x2, Belt from now on
190kg x3
190kg x3
190kg x3
190kg x3, last one a battle!

Powerclean

45kg x3
65kg x2
75kg x1
85kg x1
95kg x1, pulling with arms a tad too much, but fast
75kg x3
75kg x3
60kg x3

Leg curl, 3x8

Comment;

Deads were good today. Already feel I'm benefitting from the higher volume. 220kg should be there for a single, but I want 200kg 3x3 before I attempt any 1rm's.