Nearly back.. Skinny/fat pics page 25!

Just posting so I get the little icon beside your journal that says I've posted in here - without that I'd never remember to look in here haha

Some pretty nasty volume dude!

Cheers Cricket, I used to be a low volume guy, but i'm trying to hammer the assistance movements in the hope of gaining some muscle..

It is quite high volume (25ish sets) now I look at it lol.

The gym is a good 30 min bus ride away, so I like to get plenty of work done when i'm there.

I hear ya there - right now I'm fine, but when I was up at school I had ~20 minute bus ride (don't know about over there, but around ehre the busses are never close to on time so the wait alone can add another 20 haha)

Bench Press, Medium Grip

bar x5
40kg x5
60kg x5
80kg x3
105kg x5, easy
80kg x5 - Paused for two secs

Incline DB Bench

15s x5
25s x5
40s x5 PB
40s x4
30s x5

Flyes

5s x8
7.5s x8
10s x8
10s x8
10s x8

DB Skulls, Prefer these to BB, greater ROM

5s      x8
7.5s   x8
10s    x8
12.5s x6
15s    x5

Standing Single DB Extention

5s  x8
7.5 x8
10  x8
10  x8
10  x8

Finisher, Hammer Grip Leg Raise Pressup

15
8 (shot to pieces lol)

Cardio; 20 mins Elliptical Hill Program, Average HR 170

Comment;

105x5 is as good as i've ever done on the bench unbelievably, and it was easy! Not much volume on bench as a spotter isn't always available, and I hate unracking myself. 

Volume is made up on assistance, and I try to do lots of overhead pressing too.

BW is stable at 14stone 12/13 but looking a bit leaner. Going to watch diet, increase cardio and try to get to 14stone 7 before October. 

Great stuff pressing the 40s and definately agree with you on the DB skulls, you deffo get more of a contraction in the tris and less elbow pain.
 
Jimbo

Cheers Jim, they are a good movement, defo going to include from now on. Probably going to stick to the 12.5s to get my form a little tighter.

Strong pressing bro

Cheers mate,

Main 'Issue' I have with my training at the moment is lack of anything to train towards.

I'm enjoying training again, just getting stronger and having fun to a certain extent.

Not sure what to focus on, don't think it's powerlifting, maybe lightweight strongman, not sure....

I have got a bit of a calling at the moment, but i'm going to see if it's just something hijacking my brain or something I really want to do.

Less volume today as I had to do a fasted blood test straight before I went to gym.

Deads

60kg x4
100kg x3
140kg x1, belt from now on
180kg x1
210kg x2, fast enough, 210 2x2 next week

Good Mornings, trying to keep legs as straight as poss, no belt

bar x5
40kg x5
60kg x5
70kg x5
80kg x5
90kg x5, torso parallel to ground

Chins

BW x4
BW x4
BW x4
BW x4
BW x4
BW x4
BW x4, Comfortable, 10x4 next week

Superman Row

25kg x8
40kg x6
50kg x6
50kg x6

Cardio; 20 mins elliptical, 250kcals, HR 170-180

Comment;

Deads felt ok today. Going to cycle low volume and higher volume each week. 210kg 2x2 next week. Want 220kg 2x2 before going for a heavy single.

Looking good in the pic mate, btw I have 16" arms and think they look like twigs, so once you get them, like me you will want 17" arms....I guarantee it!
 
Nice Deads btw.

Cheers fella,

I'll put some new pics up in a few weeks as I have tightened up a bit and dropped some poundage.

I'm telling myself i'll be happy with 16" (another .5") but I said i'd be happy with a 100kg bench and now I want 140kg!

Push Press

bar x5
40kg x5
60kg x3
80kg x2
90kg x3- Snappy
90kg x2- Less so, stick with 90kg until getting a good 3x3

Strict Press

60kg x1
70kg x1
80kg x1, reasonable
90kg x1, close fail, drop to 3x3 @70kg next week

Machine Preacher

12.5 x8
25 x8
35 x8
35 x8
25 x12

Cross Body Single Cable Curl

5 x10
10 x10
15 x8
10 x12

Comment;

Ok session, going to drop back on the MP and get some work in, starting at 70kg, should be fast at that weight.

No cardio today, but 20-30 mins tomo and swimming Sunday.

Front Squat, no belt

bar x5
40kg x3
60kg x3
80kg x3
100kg x3
120kg x3
120kg x3
120kg x3, all deep

Leg Press, for variety more than anything, 20kg plates (each side)

2 plates x8
3 plates x8
4 plates x8
5 plates x8
4 plates x15

Seated Ham Curl

30kg x10
40kg x10
50kg x10
60kg x10
65kg x8

Cardio; 32 mins elliptical, moderate HR (120-160). 366 kcals 'burnt'

Comment;

Just another ok workout. Hard to keep upright during front squats, but I reckon that's half the point!

Weight; 14stone 11 (down 1lb)

How do you hold the bar on front squats ?Their such a f*cking awkward movement but I need to perservere with them as I think they fit into my schedule better than back squats which tax my already hammered lower back.

Olympic style clean grip mate, wrists are aching a little now.

Front squats have good carryover to push press and deadlift, esp leg drive off the deck, and as you say less taxing on the lower back, I enjoy them.

Spent the day training martial arts with my mate. It was different, but very interesting, he takes a different approach to most people, and is not interested in sport/competition at all.

However, he has worked the door for ten years and is currently a bodyguard, showed me some interesting stuff.

Not going to take the place of strength training but an interesting bit of variation!

Bench Press, Medium Grip

bar x5
40kg x5
60kg x5
85kg x3
107.5kg x5 (actually got 8 but spotter had hands on bar on last 3)
90kg x8

Incline DB's

15s x5
25s x5
30s x5
35s x6

Flyes

7.5s x8
10s  x8
12.5s x12
12.5s x12
12.5s x12

DB Skulls

5s x8
7.5s x8
12.5s x8
12.5s x8, running out of time so left it there

Single Arm Standing DB extention

7.5s x8
12.5s x8
12.5s x8, ran out of time, so left it there

BW; 14stone 11 (207lbs)

Comment;

Bench felt strong, the 8 reps I got was actually strong but the spotter did have his hands on the bar on the last 3. Still pleased.

Was shot to pieces on the DB's, will build up these over the weeks.

Time pressure today, so had to cut down the amount of sets on assistance work.

Nice strong set of benching mate, and your front squats are very good to if nice and deep.

They are deep mate, i'm a bit of a depth Nazi.

My dead and overhead are my best lifts atm, but looking to bring bench up!

Deads, crappy bar

60kg x3
60kg x3
100kg x3
140kg x1, bar is so slippy that it is falling out my hands, so leave it there.

Chins

BW x6
BW x6
BW x6
BW x6

GM, Med Stance, to make up for no heavy DL's

bar x5
40kg x5
60kg x5
75kg x3
85kg x3
95kg x3, good

One Arm DB Row

15 x6
25 x6
32.5 x6
40 x6
45 x8

Kneeling Pulldown Abs

40 x8
60 x8
70 x8
70 x8
70 x8

Cardio; 20 mins elliptical

Comment;

Annoying session. Bar I was using had no knurling, and also didn't seem to rotate, and even on 140kg I knew going any heavier would be futile. The better bar was otherwise occupied. Really highlighted how much better my training would be down a gym that caters for strength trainers.

GM's and chins were ok, 100kg x3 next week on GMs.

Will either use the 'good' bar next week or go to London to train, 210kg 2x2 being the aim, a week off heavy deads probs hasn't hurt me anyway.