Nearly back.. Skinny/fat pics page 25!

Yes Jimmy, I'm delaying by three days, doubt i'll lose anything of note!

Should be at the BBQ- look forward to seeing you there.

At least when the exams are over, I can honestly say that I couldn't have worked any harder.

Dropped below 15 stone for the first time in a long time..

No visible progress really, just using this photo as a bench mark, as i'm going to be trying to add 5-7 lean pounds before Sept.

Arms are currently a pathetic 15.5", I want at least 16" by Sept.. turning into a bb'er....



Plan is to give arms there own day, mix of low (5 min) and high (12-15) reps. Not going to be real strict on exactly what movements I do, but will be a mix of the basics and some gay stuff.

Revisions gone well, i'm going to train 4 x next week, can't wait.

Sounds like a good plan, give arms their own day followed by a day of rest. They should grow seeing as you've never really trained them before.
 
Pull your jeans up, young fashionable kids these days

Jimbo

LOL Jimmy, the jeans are loose because I have lost an inch on the midsection- still fat though!

Exam today was good, only got two hours sleep last night but wanted to train, so dragged myself down the gym. Took 200mgs of caffeine and two cups of tea to stop me falling to sleep...

Bench, 1 min rest between sets

60kg x5
60kg x5
75kg x5
90kg x5
100kg x5, tough, think it's the short rest

Down set, wide grip, paused for 2 secs

70kg x5

Incline DBs

15s x5
25s x5
35s x5, easy
35s x5 " "
35s x5 " "

Flyes (Trying some isolation for a change)

7.5s x10
10s  x10
12.5s x8
15s    x6

Alternate DB Curl

7.5s   x10
10s    x10
12.5s x8
15s    x6
17.5s x5

Machine Preachers

15 x10
20 x10
30 x8
35 x6
40 x5

Comment;

Tough training after two hours sleep and an exam! Enjoyed it though..Bench felt hard, think it was the short rest- was working in with someone else.

Scrapped the plan for a separate arms day this week, fancied biceps today.

BW; fraction below 15 stone.

Solid training getting back into it!

You know revision is cheating right? ;) lol

Cheers fella,

Want to bench 130kg, pull 240kg and military BW this year...

Hopefully doable- going to try to add a solid 7lbs over the next four months, should help.

Deadlift

60kg x4
100kg x3
140kg x1, belt from now on
180kg x1
200kg x1
227.5kg x1, good clean rep, had to work a bit

Med Grip Underhand Chins, 8x3 @ BW (weak at these)

T-Bars

20kg x8
40kg x8
60kg x8
60kg x8
60kg x8

DB Shrug

17.5 x8
25    x8
35    x8
40    x8
47.5 x8

Hypers +10kg, just quick a few quick sets

+10 x10
+10 x10
+10 x10

Rower, Fitness is poor, so decided to do some intervals

500m in 1.52
500m in 2.05
500m in 2.05

Comment;

Very happy with the deads today, going to back off now and work at 3x3, 210 3x3 being a short term aim. 230 may have gone but defo not 235. 

I can do probs 6 chins in good form, so working on 8x3 today was good but comfortable. Next week will be 7x4, followed by 6x5 etc

Rowing was tough at the end of a hard session. I want to build up to 8 sets of 500m with the slowest set being max 2 mins 15 secs over the next 6 months... Should be doable.

All in all, very chuffed. Not missing too many sessions over exams/revision seems to have paid off.

Push Press

40kg x3
60kg x2
70kg x1
80kg x1
90kg x1
100kg x1 PB!

Strict Military Press

40kg x3
60kg x2
70kg x1
80kg x1
87.5kg x 1 PB
70kg x3

Skulls, Fixed Ez, Weight is for each end

5 x8
7.5 x8
10 x8
10 x8
10 x8

Single DB Standing Tri Ext

5 x8
7.5 x8
10  x8
12.5 x8
7.5 x5

Pressdown, 4 sets up to 30 2x6, 1 'pump' set

Elliptical

20 mins, average HR 150, 234 Kcals burnt

Weight; 14 stone 12 (Lowest for a year)

Comment;

Great session. With Lil_Jimmy making good progress on the overhead I had to up my game and lay down a marker. Had to work for the 87.5kg but not an absolute battle.

Push Press was good, very fast off the shoulders. I think 110kg is there with some practice, bearing in mind I PP 90kg when my military was 70kg and bench was 80kg.

Going to push the cardio, I want to aim for 20 mins with an average HR of 165. Good fitness work.

Got to love the creatine gluconate!

Call me Jim please!!! I really need to change my user name, i chose it when i was a fresher at uni!

Awesome pressing as i said in the General section. And that MP was done after PP, im sure you've got more in you if your were fresh.
 
Jimbo 

Ok Jim mate!

Yes I think 90kg would go if fresh, having said that, doing heavy push press gets you used mentally to a bigger weight, does help.

GOOD PRESS RATIO FOR BW !

Cheers Tbowman, if I can press BW strict overhead I would count this comeback as officially over, i'll be back!

Quick session, big night out tonight.

Front Squat, no belt

bar x5
60kg x3
80kg x3
100kg x4
125kg x3
110kg x3

Leg Curl, 3x10@ 50

Hypers + 20kg, 3x10

Plan for this week...

Weds- Bench (102.5x5, 80 2x5), DB Inclines (37.5 3x5)

Thur- Deads (210 2x2), Chins (7x4), T-Bar, Bicep

Fri- Push Press (90 3x3), Strict Military (75 3x3), Tricep

Sat- Front Squat (127.5 x3), Ham Curl, Hypers, Abs

Some cardio on each day too, probably 2x20 mins, 1x 40 mins and 1x HIIT rowing session.

Bench, med grip

bar x5
40kg x5
60kg x5
70kg x5
90kg x3
102.5kg x5, more there
90kg x5

Incline DB's

15s x5
25s x5
37.5s x5
37.5s x5
37.5s x5, up to 40kg next week

Flyes

7.5kg x10
10kg x8
12.5kg x8
12.5kg x8
12.5kg x8

DB Curls

7.5s x10
10s  x8
15s  x7
15s  x7
15s  x7

Machine Preachers

12.5 x8
25 x8
35 x8
40 x6
45 x5

Cable Curl

20 x10
30 x10
40 x10

Drop Set

45 x8 drop
35 x2
25 x6
15 x8

Elliptical, 20 min, keeping HR at 170. 260 kcal burnt.

Comment;

Just a standard workout, bench felt ok. Weight is a tad below 14stone 12. 5lbs to lose over the next 6 weeks.

Seen that there's a deadlift only comp (GBPF) in September.

Tempted. My deadlift is ok at the moment (227.5kg). This would give me three months to get to my target for the year of 240kg (unequipped)..

Not sure. Powerlifting isn't where my future lies, but a competition may give my training the urgency it requires.

There's a few people in GBPF who don't like me, won't let that hold me back but it could be awkward to say the least lol.

Deadlift

60kg x3
100kg x3
140kg x2, belt from now on
180kg x1
205kg x2
205kg x2, Need more leg drive
180kg x2

Chins, Underhand Grip

BW x5
BW x5
BW x5

Narrow Stance GM, working on form and stretch in hams

bar x5
40kg x5
60kg x3
80kg x3
90kg x3
80kg x3

Chins, Same form as before

BW x5
BW x5
BW x5

Underhand Rows

60kg x8
70kg x8
75kg x8
80kg x8
70kg x8

Steep Decline Situps

BW    x8
+7kg  x7
BW    x7

Kneeling Pulldown Abs

4 warmup sets
65kg x8
65kg x8
65kg x8

Side Bend, 3 sets

Comment;

Need more leg drive on the deads. Currently 'dipping' with the legs ala Bolton, may change this though. Think I could do 205kg for a triple which is about right.

Added in GM's for extra lower back/ham strength. Only light but has got to be better than endless hamstring curls.

Push Press

Bar x5
40kg x3
60kg x3
80kg x2
90kg x1
95kg x2
80kg x2

Few sets of strict military

60kg x2
70kg x2
80kg x1

Was supposed to front squat now, but someone itching to use the rack -

Hammer Grip Skulls

+10kg x8
+15kg x8
+20kg x6
+20kg x6

Front Squat, rack now free, all sets no belt

bar x5
60kg x4
80kg x3
100kg x3
115kg x1
130kg x2 PB (Pathetic PB lol)

DB Overhead Extentions, finishing off tris

5kg      x8
7.5kg   x8
10kg    x8
12.5kg x6

Cardio; 25 mins elliptical, hill program, 313kcals burnts

Comment;

Everything was hard work today, even the light sets, no punch to my work. Going to rest up all weekend, eat alot and sleep alot.

top work mate !!
 
have you done a 100 push press yet ? next time mate ! easy

Old news mate, push pressed 100kg last week and 87.5kg strict...

still a lot of work to do though...