No.13's training.

Im sure your wrist will be fine mate. I hurt mine sometimes an the pain is bloody awful but it goes after a few hours. Hopefully yours will sort itself out easily enough too. :)

Hello my friend, I see you're back again.

Wrist hurting today, feels frail, thumb is killing! Think thats what took the brunt of the weight. Strapped my hand up though and trained anyway... Maybe not the smartest thing, feel lethargic too but hey ho, young and reckless as they say.

13/07

Strict Press
Worked upto 60kg x 8 (**** ****)
50kg x 10
50kg x 5 (thumb throbbing so stopped)

1 arm DB Clean and Press (each arm)
25kg x 1
35kg x 1
40kg x 1
45kg x 1

Strict Press (again!)
50kg x 12
50kg x 10

Dips
BW x 12
BW x 12

Chins
6 sets of 5


Average session, really having problems lately with lethargy during workouts, find myself yawning even though I have a decent meal beore training and sleep well. Ho humm....

Journal

Caffeine is what you need mate, 200gs.

Currently using;

200mg caffeine
5gs AAKG
5gs Taurine
5gs Citrulline Malate

Cheap and effective mate!

Hey fella still looks like a good average session to me ! I can't remember who said it (might have been incredible bulk) but most sessions are average or feel below par and occasionally you get the great session that gives you a boost, so keep plugging at it and if you feel tired just drop the chin ups !
 
As for the tiredness I just change the music I listen too if I am tired, mix it up a bit and get a good few lungfuls of cold air, it works wonders for me. If you start to use caffeine, remember you will get used to it and need to have a break for it to be a worthwhile stim.

 Journal
Don't hurt your hand while you're tapping.

TheDA


....so keep plugging at it and if you feel tired just drop the chin ups !
 

Hah, playing mind games already

I've tried caffeine before but get horrible comedowns off it, plus I don't like the idea of being reliant on the stuff for a good workout. I did try MP's Pulse for 6weeks or so, which as I've mentioned before, didn't seem to give much of a buzz but once I'd finished definately noticed not having it!
For it to be a good session I have to beat some sort of PB, be it reps, weights or number of sets I guess. Quite happy with DB cleans+press though considering it was my first time.

Journal

Much better today, in and out in 45mins.

14/07

Deadlift
3 warmup sets
102.5 x 5
120 x 5
135 x 12
110 x 10

Powercleans
60 x 5
70 x 5
80 x 5 PB
90 x 1 PB
100 x F
100 x F
90 x 3 new PB

Goodmornings
50 x 10
50 x 10

Weighted Situps
15kg x 12
15kg x 12



135kg x 12 nearly killed me, felt light headed and as if I was about to faint, but am pleased I managed it considering my aim was 5-8reps. Looking forward to trying 180 when I eventually get more plates!
Fairly happy with the powercleans, abit gutted I couldnt manage 100 but I felt pretty drained by that point, such a big difference between 90 and 100.

Journal

Yesterday went to a posh gym place with jacuzzi, steamroom, sauna, pool etc and so did abit of cardio on the crosstrainer and some circuits using the machines with a mate, nothing heavy. Bench day today, in and out in 30mins as I was in a rush but won't train for 3days as I'm away so thought Id best fit it in.

16/07

BB Bench
3 warmup sets
72.5 x 5
82.5 x 5
95 x 11

DB Bench
42.5kg x 8
40kg x 6

BB Curl
40kg x 8
40kg x 8


V. happy with 11 reps, aim was 9. Glad to have graduated to the 42.5'ers but lack total energy by second set. Curls were crap and gay but I've got scrawny arms so must persist.

Journal

After 3days socialising and drinking far too much I'm back home today and did some squats.

20/07

Squat
3 warmup sets
80kg x 5
92.5kg x 5
105kg x 11 PB

Fronties
Nothing worth mentioning, did a couple of sets with the intention of going for 90 x 5x3 but even on 70 it was too painful on my wrist and had to stop, plus my quads felt fried already.

Back Squat (again)
70kg x 10
70kg x 10

Goodmorning
50kg x 10
50kg x 10

Cardio
10mins bagwork


Happy I got 11 reps, I dont think I had managed to enter double figures on anything over 95 on the squat so I'm happy with todays effort, especially as I wasn't epexting much after the weekend.
Cardio was pretty fun except I'd tied my handwraps too tight and was abit uncomfortable.

Pressing tomorrow, need to make it good!

Journal

Are you feeling a bit more energetic now mate?

Hello my friend, I see you're back again.

Na, not really mate. Once I get started it's not so bad, but my nutrition seems to be all over the place at the moment and my body doesn't know if it's coming or going... weights/reps seem to be rising though which is the main thing, how you getting on?

Journal

Yeah not bad, just about to write up todays weight session. My diet is all over the place too. Iv had an egg mayo sandwhich and a cookie today and thats it !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hello my friend, I see you're back again.

Eek, don't feel so bad now heh. Had a couple of nice butchers ham sandwiches, banana, 2 shakes, couple pints of milk and a big bowl of oats, now tucking into some pasta and turkey.

You not feeling great? You gotta' keep up the calories now your a rugby boy

Journal

I know mate, i dont know whats the matter with me. I feel fine about going training but lazy when it comes to making food lately. I just cant be bothered. :( I dont know whether to keep having BSD mass shakes either as i wanna be quite quick for rugby and dont wanna be fat lol.

Hello my friend, I see you're back again.

If your not eating keep up with the shakes, liquid calories better than none at all. And I think quite alot of people overhype the weight/speed thing. If your training twice a week and weight training too, you need all the calories you can get your hand on. If you start losing muscle you'll end up lighter and slower! Look at the South Africa backrow Pierre Spies, 110kg and runs the 100m sub 11secs, can't sniff at that!

Keep those calories in and focus on sprint work and strengthening your core & posterior chain if you want to be a billy whizz

Journal

Eat more as the heavier you get it help with your chin ups....honestly
 
Actually good advice tbh regarding food, I used to make home made protein flapjack/ cookies if I knew eating would be hard during the day, they worked wonders.

 Journal
Don't hurt your hand while you're tapping.

DA, are you enforcing dirty tactics?

21/07

Military Press
3 warmup sets
50 x 3
57.5 x 3
65 x 8 PB
60 x 8

Chins x 50
Dips x 52

Tri. Extensions 3x6



Not a bad little session, overran abit, but was still in and out within an hour.

Journal

23/07

Deadlift
3 warmup sets
112.5kg x 3
127.5kg x 3
142.5kg x 8
130kg x 10
120kg x 10
110kg x 10

Couple of sets of curls then called it a day as I was short of time.

Journal

Some nice volume on the deads sunshine

Hello my friend, I see you're back again.

No.13


23/07

Deadlift
3 warmup sets
112.5kg x 3
127.5kg x 3
142.5kg x 8
130kg x 10
120kg x 10
110kg x 10

Couple of sets of curls then called it a day as I was short of time.

 
I hate you..... actually nice work mate how are you feeling with the extra reps, you normally rep low right?

 Journal
Don't hurt your hand while you're tapping.

Cheers sunshine ste

DA - high reps are a total killer. Never been a consistant deadlifter of any sorts really, low reps is nice, but i'm following the advice of jim wendler whereby you can get stronger without having to burn yourself out with constant 1RM attempts. Can't aruge, but seems to be working, reckon I'll be good for 180 at the moment, 190 at a push. I want 200 before I go back to uni...

But as I said, "high rep" deads really bring on the sweat!

Journal

Been down south enjoying myself this weekend, few drinks, sporadic eating and little rest. Though I did spend about 5hours total across friday/saturday climbing and bouldering in the gloucestershire countryside which was an eye opener... bouldering is so so hard! But rewarding.

Wasn't expecting much for the session but was pleasantly suprised.

26/07

Bench
3 warmup sets
77.5kg x 3
90kg x 3
100kg x 8 PB

DB Bench
40kg x 12
40kg x 10
40kg x 7

DB Row
40kg x 8
40kg x 8
40kg x 8
40kg x 8

CG Bench
60kg x 15
60kg x 15


Happy with that, reckon on a good day could have easily squeezed out another rep on the 100, db bench felt good, db row felt abit difficult after 2 weeks not doing them. CG bench to finish and my tri's were shot.

Journal

Good session mate, 100kg x 10 will make you feel good!

20kg to go.

Cheers Dave, 10reps I think will fall within 4-6weeks at this rate

27/07

Squat
3 warmup sets
90kg x 3
100kg x 3
112.5kg x 8
100kg x 8
90kg x 8
60kg x 12

Goodmorning
50kg x 8
50kg x 6

Chins
BW x 10
+5kg x 5
+10kg x 5
+15kg x 4


Happy with the squatting. Only thing is, lower back gets so pumped it screws up all assistance work. Same happened when deadlifting the other day. Need to find something managable and efficient. Plan for the GM's was 4x8 but had to stop short even on the second set as my lower back was so pumped it was painful.

Need to have a rethink!

Journal

Good stuff with the bench, I remember being so happy when I first benched 100kg for reps, that feeling always seems to stick with me I reckon 100kg is a good milestone in benching and 100 x 8 is very solid - well done mate!

 Journal
Don't hurt your hand while you're tapping.

Cheers man, I pushed out 6 reps back in jan/feb, but then strength very quickly dissappeared and was struggling with 3/4 reps... Good to be back though.

How's the training going squire?
1 week to go

Journal

Odd about the strength thing, I had that too. I have not BB benched in ages, I am going to this friday for my sins, probably struggle on 40 lol!
 
Chin ups are kind of on target though seem harder than ever now, you will be pleased to know I am still under your starting number

 Journal
Don't hurt your hand while you're tapping.

Hows things man?

Hello my friend, I see you're back again.

Not too bad ste my man! Heard about the hammy situation, gutting. Start new job next week so am enjoying doing very little, went to the cinema with the missus to see that sandra bullock flick, I actually didn't mind it.

And best of all, had a pretty decent session today as well!

29/7

Military Press
3 warmup sets
52.5kg x 5
60kg x 3
67.5kg x 7
75kg x 1 PB
80kg x 1 PB

Chins
BW x 5
+5kg x 5
+10kg x 5
+10kg x 5
+10kg x 5
+15kg x 4
+20kg x 2
+5kg x 5
+5kg x 5

Dips
BW x 15
BW x 10
BW x 10
+5kg x 6
+5kg x 6
+10kg x 4

Side Raises
10kg x 12
10kg x 10
10kg x 8


I was feeling good after the pressing so went for a couple of PB attempts as a one off I reckon 85 would be fine if I was fresh.

Journal

Nice overheads mate

20kg to go.

Dave284


Nice overheads mate

Cheers big guy! You fully recovered yet?

Shapeup pictures have been taken. Pictures will be uploaded tomorrow I think.

Journal

Yeah did my first session back today mate. Tear this week up then head for some PR's! Get those pics up.

20kg to go.

No.13
 

How's the training going squire?
1 week to go

Hmm not so sure about those Spetsnaz fellas chin up training now, mind you I am about 15.st 8 lbs now as I have been eating like a horse to keep my energy up so that's my excuse!

 Journal
Don't hurt your hand while you're tapping.

80kg millitary press. Nice one!!

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

TheDA

Hmm not so sure about those Spetsnaz fellas chin up training now, mind you I am about 15.st 8 lbs now as I have been eating like a horse to keep my energy up so that's my excuse!

Yeah, all that MMA seems pretty intense! Though I won't allow any excuses

jack5r

80kg millitary press. Nice one!!

Cheers Jack!

Good session today, in and out in 40mins.

31/07

Deadlift
3 warmup sets
120kg x 5
135kg x 3
150kg x 7

Dips
BW x 10
+10kg x 8
+10kg x 8
+10kg x 6

Chins
BW x 5
+10kg x 2,2,2,2,2,2,2 (20seconds rest between each set of 2)
BW x 5


Happy with the deadlifts, maybe had one more in me but wasn't going to push it too far. Assistance work was a little different this week, wanted to avoid the crippling back pumps I suffered from last weeks volume

Shapeup pics uploaded too, they'll be in the next post....

Journal

Starting Stats
Age: 21
Height: 5' 11"
Weight: 93kg
Bench: 110kg x 1
Squat: 110kg x 1
Deadlift: 140kg x 1
Military Press: 60kg x 1

End Stats
Age: 21
Height: 5' 11"
Weight: 97kg
Bench: 125kg x 1
Squat: 140kg x 1
Deadlift: 150kg x 7
Military Press: 80kg x 1

Starting pics on left, end pics on the right.









Aesthetically, I don't think I've changed all too much, though I'm happy with the weight increase and lifts
Pretty happy to be honest, had a number of slip ups but training and diet I say was about 70% consistant. Lifts gone up, weight has gone up, and my cardio is much better too! Overrrall, very happy chappy

Link to shapeup journal http://www.muscletalk.c...aspx?m=3370720&high=

Journal

looking great dude, well done

deadlift- 225kg
bench-120kg
squat-150kg 
http://www.muscletalk.co.uk/fb.ashx?m=3231476

Nice work mate, 150 x 7 on the deads isnt bad going either. Whats up next?

20kg to go.

Been keeping an eye on your journal as your doing 5/3/1.
You've made decent progress, how many cycles have you done 5/3/1?

Cheers Rex!

Dave, cheers to you too! Tomorrow I'm benching, the only short-term goal I have is 200kg deadlift which I think is attainable in the next 6-8weeks I hope. And every session I'd like to get enough reps to keep bumping up my estimated 1rm (I've become addicted to the formulae now).  I think a 185kg deadlift on a good day without be too taxing, so fingers crossed for 200. I *think* i've finally got my squat technique sorted, so for once the weight/reps seems to be increasing while steadily which I'm happy about.

Hola fun meter, decent maybe, but for my height I don't think I look like a 15stone person, and I certainly don't believe I have the strength of a 15 stone person either, plenty room for improvement. I'm only just coming to the end of the second cycle mate. Should think I'm good for another 4 or 5 before having to reset! By which time my old previous 1rm pb's would have been blown to bits. Are you thinking of trying it out? Takes a while to get settled into it I think, requires abit of juggling about to get the assistance stuff sorted without totally overdoing it.

Journal

No.13


Cheers Rex!

Dave, cheers to you too! Tomorrow I'm benching, the only short-term goal I have is 200kg deadlift which I think is attainable in the next 6-8weeks I hope. And every session I'd like to get enough reps to keep bumping up my estimated 1rm (I've become addicted to the formulae now).  I think a 185kg deadlift on a good day without be too taxing, so fingers crossed for 200. I *think* i've finally got my squat technique sorted, so for once the weight/reps seems to be increasing while steadily which I'm happy about.

200 is a good goal mate, it ll feel good when you hit it! 150 x 7 will give you around 185 surely? Not a million miles off pushing 140 either.

20kg to go.