Nearly back.. Skinny/fat pics page 25!

Your push press is very close to your normal press - do you use it for working on explosiveness or practicing technique? I ask because I would have expected you'd be able to get 10k+ on your push press when compared.

Practicing technique at the mo mate, will go heavier next week, probably see where I am for a single.

Gym was absolutely packed, so had to swap things round and do what I can where I can...

S-Man Row

20kg x8
30kg x8
42.5kg x5
42.5kg x5
42.5kg x5

Military Press

40kg x5
55kg x5
55kg x5
55kg x5
65kg x2
40kg x13

Incline DB BP

15s x5
20s x5
30s x5
30s x5

One Arm Row

25s x8
30s x6
35s x6
35s x6

Deadlift

60kg   x3
100kg x2
140kg x2
160kg x1
185kg x2 - Disappointing
100kg x3 - Trying to correct form issues

Front Squat

60kg x3
70kg x3
80kg x3
90kg x3
95kg x3

Leg Press, 5x6 up to +160

Hypers, 3x15
Leg Raise, 3x12
Ab Machine, 3x8

Comment;

Mental state and form just not right on the deadlifts today. Should've dug in and got the third rep on the 185, but just didn't. Remedy? Simplify routine, and try to find somewhere with a more conducive atmosphere for heavy deads.

I'd predict my max is around 200kg-205kg at the moment, which isn't bad but still a way off my best. I think it will take me six months to get in the 227.5-235 range.

Simplified routine;

DAY 1;

Flat DB Bench
Dips
One Arm Row


DAY 2;

Front Squat
Leg Press


DAY 3;

Strict Military Press
Incline DB BP

Day 4:

Deadlifts
Deadlifts off blocks
Chins

Extra bicep and tricep work will be fitted in where possible. Probably on day 1 and day 2.

Flat DB BP

15s  x5
25s  x5
37.5s x5
35s    x5
35s    x5
27.5s x10

Seated DB OHP

15s  x5
25s  x5
25s  x5
25s  x5

Dips

BW x5
+15 x5
+15 x5
+15 x5

Chins, 6x3 @BW

Curls, 3x6

Strict BB OHP

40kg  x5
50kg  x5
57.5kg x5
57.5kg x5
57.5kg x5
65kg x1
70kg x1
75kg x1
80x m - shouldn't have tried this
60kg x3
50kg x8

Lateral raises, 3x10 w/10kg db's

Rear delt flye, 3x10 w/7.5kg

DB Shrugs, 3x20 w/35s

BB curls, 3x7 w/fixed barbell -10kg each end

Seated hammer curls, 3x7 w/10kg db

Getting some good over head strength back. What's your weight now?

Around 200lbs mate.. not that lean to be honest, but I plan to keep my weight under 210lbs before cutting down to 185ish for summer. Getting rid of the man boobs will be nice haha.

80kg is my best military press, but i've never really trained them that much in the past, so I reckon a 90kg/200lb strict overhead press should be acheivable in the next 6 months.

Yeah definately. My push press was always good, but never my strict sp.

Are you strong from the start point of a bench off the chest?

My bench is just plain weak tbh- if I could pinpoint anything it would be chest, triceps and lats.. As I said pretty much weak all over.

Couldn't train deads today due to a rather embarassing nether region problem, could hardly walk in fact.

Lats

Chins, 5x5 @ BW

One arm DB Row,

22.5 x6
32.5 x6
37.5 x6
37.5 x6
37.5 x6

Superman Row

20 x6
30 x6
40 x6
40 x6
40 x6

Nether region problem has slightly eased, so did some front squats along with my upper body work.

Front Squats

60kg x3
70kg x3
80kg x3
90kg x3
100kg x3

Flat Db BP

17.5kg   x5
25kgs    x5
37.5kg   x5
37.5kg   x5
27.5kg   x11

Dips

BW x 5
+17.5 x5
+17.5 x5
+17.5 x5

Skullcrushers, 3x10 - Liked these surprisingly.

Pressdown, 3x10

I've looked in the mirror today and decided i'm holding too much fat. I would lose a few pounds, but i'm concerned about strength loss.

I'll post up some pics tomo of my current condition. My chest in particular seems to be holding quite alot of fat. I'd guess i'm around 20% BF.. too high really, i'd rather be a round 12%, bit more athletic.

Anyway, I'll post some pics tomorrow, and maybe get some constructive feedback.

3 months until Xmas, so I thought i'd better set out some targets...

Deadlift - 215
Military Press - 85
Chin - 10 reps at BW

Bodyweight and bodyfat. I need to drop some bodyweight, nothing to drastic, no point being really cut when I'm not going to be getting my top off. So i'm going to aim to drop to and stay below 90kg.

Routine wise, I think i've been doing too many exercises and not enough volume on the ones I have been doing. With this in mind, I am going to cut the number of exercises, and increase the volume.

Day 1,

Strict Military Press- 5x5
Incline Dumbell Bench- 5x5
Barbell Curls
(shrugs-optional)

Day 2,

Deadlift- triples
Deadlift off blocks- singles
Chins- 5 x BW
One Arm row- 3 x6-8

Day 3,

Front Squat- 5x5
DB Benches- progressive fives.
Dips- 5x5
Skullcrushers- 5x10

Particularly need to work on my deadlift... I'd like to nail 235kg (my PB) within the next 6-8 months.

Pics...

Back shot
http://img373.imageshack.us/my.php?image=picture001yl2.jpg

Front

http://img373.imageshack.us/my.php?image=picture004eu2.jpg
Think i'm going to try to gently shift a few pounds, whilst trying to increase strength where possible. In April time I will try to get cut... I no longer want to be strong at the sake of looking good.

Bodyfat is probably low twenties at the moment, I'll try to drop that down to 12-15% over the next three months..

Deadlifts

Deads were so crap today they don't even deserve a mention in the journal. The strength is there but the grip isn't. I think it has something to do with the bars, as they are devoid of knurling. May have to do my deads at another gym with better bars.

Strict Military Press

40kg x5
50kg x5
60kg x5
60kg x5
60kg x5
70kg x1

Close Grip Chins

BW x5
BW x5
BW x5
BW x5
BW x5
Bw x5

Front Squats

bar x 3
60  x3
80  x3
90  x3
105 x3
105 x3

DB BP

15s x5
25s x5
37.5s x5
37.5s x5
37.5s x5

Dips

BW x5
+20 x5
+20 x5
+20 x5

Skullcrushers, EZ Bar +20 3x6

One Arm DB row, 2x5 w/40kg

Strict BB Military Press

40kg x5
50kg x5
62.5kg x5
62.5kg x5
62.5kg x5
72.5kg x1, 1rm must be moving closer to 80kg now.

Light DB BP

15s x10
22.5 x5
30s x11
30s x7, short rest in between sets

Flyes, 2x8

Bent row- haven't done these in ages

60kg x5
70kg x5
70kg x5
70kg x5
60kg x5

Laterals, 3x12 (lightish)

Skullcrushers, 3x10 w/fixed barbell (10kg each end)

Flat DB BP

17.5s x 5
25s    x5
40s    x5
37.5s x7
30s    x10

Deadlift

60kg x3
100kg x3
140kg x1
170kg x3, much better- fast. 175x3 next week

Dips

BW x5
+22.5x5
+22.5x5
+22.5x5

Chins, 4 sets

Curls, 3 sets

so , have you made any moves towards some sort of combat sport ?

obviously your not fat but mabie getting on the wrong side of minor tubb ?
 
a full on cut is un nccassary IMO - just drop a few lb's -ssomthing easy to maintain ,no point working your ass off to get ripped and then realising you cant keep the condition (as i tried to do)
 
andrew ........................ lets fight !!!