Nearly back.. Skinny/fat pics page 25!

SQ/DL tomo. Supposed to be today, but can't make it to the gym (bloody consistency again).

Need to lose some weight. No big plans but getting too fat at the moment.

15stone 3/4 and 37" waist.

Going to cut back to 14 stone 7 (however long it takes) then slowly build back up again.

Military Press

bar x5
40kg x5
55kg x5
65kg x5
65kg x5
65kg x5
65kg x5
65kg x5

Lateral Raises; 4x10 (7.5kg)

Cable Raises, 4x8 (One plate)

Barbell Curl

bar x8
30kg x8
35kg x6
35kg x6
35kg x6

Machine Preacher

25kg x8
25kg x8
25kg x8

Weight; 15 stone 3 ( need to lose 10lbs!)

Comment;

Doing deads tomorrow. Going to hit 170kg 5x3. Need to lose fat, but need to gain muscle and strength. Dilemma! Think i'll not do anything drastic, tighten up diet and implement some cardio.

Squat, first time back squatting in 2+ years

bar x5
bar x5
60kg x5
100kg x5
125kg x5
135kg x5, not too bad. Walkout needs work.
105kg x5

Light Deadlift

60kg x3
100kg x3
130kg x2
150kg x1
170kg x2

Comment;

Was supposed to be pulling heavy today, but after squats I was knackered! Will pull heavy either Friday or Sunday.

Pleased with squats, I'm going to squat 200kg+ again this year.

Edit- multiple post

  Edit- multiple post

Edit- multiple post.

Bench Press, medium grip

40kg x5
60kg x5
80kg x5
90kg x5
97.5kg x5 - reasonably smooth
80kg x5
80kg x5
80kg x5

Incline DB's

15s x5
22.5s x5
37.5s x5
37.5s x5
37.5s x4 - 5 next week!

Assistance

Flyes, 3 sets
Crossover, 3 sets
Skulls, 3 sets
DB Ext, 3 sets
Pressdown, 4 sets

Cardio; 30 mins Cross Trainer, average HR 150, Cals 300kcal

Comment;

Bench is coming on. 100kg x5 should be comfortable next week. Bodyweight is down 4lbs to 15stone, hope to drop to below 15 stone next week.

nice work of late big boy !!

your gonna be chomping at the bit to get under that monolift come september
 
if anything, its an incentive to get to 90kg.

Deadlift, belt on from 140 up

60kg x5
100kg x3
140kg x3
170kg x3
170kg x3
170kg x3
170kg x3
170kg x3, all reasonably fast, technique improving

One Arm KB Clean and Push Press (each arm)

12kg x3
16kg x3
20kg x3
24kg x3
32kg x3 (one clean)

Bent Row

60kg x5
70kg x5
80kg x5
80kg x5
80kg x5

V Bar Pulldown, 4 sets up to 65kg x8

Thick Bar Deadlift and Hold - No chalk

60kg x1 +10 secs hold (double over)
80kg x1 +10 secs hold (double over)
100kg x1 +10 secs hold (Mixed)
120kg x1 + 5 secs (" ")
120kg x1 + 8 secs (" "). Will need to build up to 180kg on these

Gripper Machine, 5x5

Rev Hyper, 30kg 3x12

Comment;

Enjoyed today. I think the higher volume on deads will pay dividends- want to get to 200kg 5x3 eventually.

Boar- cheers mate. Tidied the diet up considerably, although I did have a mixed tandoori grill with naan for tea. Estimate 1300kcals lol.

Military Press

bar x5
40kg x5
55kg x5
67.5kg x5
67.5kg x5
67.5kg x5
67.5kg x5
67.5kg x5 - Tough last set. 70 next week

Lateral Raises, 3x8 w/10kg

Cable Side Laterals, 3x10 w/1 plate

DB Shrug

27.5 x8
35 x8
40 x8
47.5 x6

BB Curl

bar x8
35kg x8
35kg x8
35kg x8, Pathetically weak on bis, but at least it's a start

Cable Curl, 40kg 3x8

Cardio, 25 mins on elliptical, cals burnt, 250kcal.

Comment;

Weight 15stone 1-2. Don't know if its; fat, water from creatine, undigested food in stomach. Need to keep a close eye on cals.

Squat

60kg x5
80kg x5
100kg x5, belt
120kg x5, belt
140kg x5, belt, fairly comfortable
100kg x3, no belt, paused for 3 secs in the hole
100kg x3, "                                                      "

Reverse Hyper

10kg x8
35kg x8
35kg x8
35kg x8
35kg x8

Comment;

Nice little session. Kept volume on squats low, as I want to deadlift on Sunday- 180kg 5x3 being the aim.

Diet has been fairly tidy this week, hope bodyweight is at least down a little. However, I need to do more cardio. 50 mins tomorrow and 50 mins Sunday should do the trick.

Bench, Med Grip

40kg x6
60kg x5
80kg x5
90kg x5
100kg x5, comfortable
85kg x5
70kg x10

Incline DB's

15s x5
22.5s x5
37.5s x5, Shot to pieces after this set
30s    x7
30s    x5

Flyes, 3x8 @12.5kg

Crossover, 4 sets

Skulls, 3x8 @ +25kg

Pressdown, 4 sets

Cardio; 30 mins X-trainer, 317 cals burnt.

Comment;

I'll be the first to admit my benches wouldn't pass in a PL comp atm. I bring it down, touch the chest, and fully lock out, keeping ass on bench, but no way would it pass. However, this is the easiest i've ever benched 100kg, testament to how crappy my benching is.

Which is just as well I'm not competing! Weight is bang on 15 stone again. Hope to drop to 14stone 13 next week.

i say great benching and squatting !!

boar


i say great benching and squatting !!

Ditto that.
 
Jimbo

Thanks fellas, things are going better now I have dedicated myself to being more consistent.

I can honestly say I believe I'll hit all-time PB's this years, which isn't bad after 2-3 years of being a messy raver/pisshead.

Deads tomo, 180kg 5x3.. Followed by some KB C+P 32kgx5 (each hand) being the aim.

dont get sloppy with them kettlebells!!!

obviously 32 is well within your reach , but i find i push press the 32's , its tough not to !!!

Push Press is what i'll be doing Boar!! Having said that, I find it hard to get decent leg drive, so it's a rather lame push press.

Hoping the KB Clean and presses may help with punching power. Not that I really throw many in anger, but it's nice to know!

the best clean n press workout i do is:

swing type clean (not pull) using 2 odd bells (i used a 16 + 20) then a double press , re-cleaning each rep , 20 reps ****ed me over !!!

deffo help punchy power !

Deadlift

60kg x5
100kg x3
140kg x3, belt from now on
180kg x3
180kg x3
180kg x3
180kg x3
180kg x3, Had to work a little, but reps never in doubt. 185 next week

Thick Bar Deads + Hold

60kg x1 +10 secs
100kg x1 +10 secs, tore off a massive callous. Grip shot, so left it

Yates Row

60kg x5
85kg x5
85kg x5
85kg x5

Wide Pulldown

25kg x8
45kg x8
60kg x8
60kg x8
60kg x8

Comment;

Nice little session. Deads felt good and I think i'm benefitting from the higher volume already. The reps weren't super fast, but no grinders.

Belt is getting a little looser, think that's a good sign. Been on fairly low carbs and cals recently, trying to keep protein in the 200-250g region though.