The Plugged One.. The 5 year, 200 page Journal!! Back On It!

LOL, the supplies are in kid. Speak to you later tonight.

Plug how much is a membership at your gym? what are the opening times? does it have all the epuipment you would need? what do the dumbell go up to? what are the increments of dumbell after 30kg?

I am over at hers a lot these days so instead of travelling over to Airdrie all the time might join your as well.

Its about 30 quid a month, the free weights are pretty good, everything you need and loads of weight. DB's go up to 50kg in 5 kg increments after 30. Its open from 8 ever day I think.

what time does it shut at night?

not entirely sure mate,about 10 I think.

BACK IN THE GYM AGAIN

first day back in and expecting a big shock in the numbers Ive been pushing, also started PCT yesterday. I was pleasantly surprised, we'll see how it pans out over the next few weeks.

Flat bench - 100kg*10, 120*5, 125*3, 130*2
Incline - 60*8, 70*8, 80*8, 90*5
Pec Dek - 4 sets of 8 at 70kg
Skull Crushers - 8*28, 8*38, 6* 48
tri pull downs - 4 sets of 8 at 70kg.

All in all not bad.

How much did you drink on your hols mate ? You know I use you as a case study on drinking while 'on'

Every day all day mate, 8 - 10 beers plus about 2/3rds of a litre of vodka at night. I think Id make a good lab rat mate. I feel fine for it anyway mate .

LOL, anyquestions about drinking to excess while on then drop me an email pal. (although I think youve got the qualification already)

Back and bis today

Deads - 100*8, 130*8, 160*4, 180*1......this was all unstrapped for a change, forgot my belt as well or I would have went higher.
Rows - 4 sets of 6-8 at 85kg
behind neck pulls - 8*80, 8*90, 5*100, 3*100
infront - 8*80, 8*90, 3*100
hammer curls - 4 sets of 6 at 27.5kg.

Did legs today, didnt do alot, took squats at reps up to 170kg and a few other movements.. but hey its friday and Im off to get slaughtered.

Joining your gym as soon as I get paid.

Phoned up I get a 20 per cent discount as I am employed by the NHS, works out abou £28 a month for unlimited use of all South Lanarkshire sports centre, get swimming pool and sauna too, need to start swimming every other day for cardio.

See you soon then....

2nd week of PCt now and my strength is holding out nicely. Chesto today and pretty pleased in all. The downer came when I tried to run LOL, jesus it was bad. Couldnt evn run for 8 minutes (actually five because I stopped and started). I used to do 2 miles in 20 minutes quite easily last year. Oh well Its time for me to cut anyway and try for the first time ever to be successful at it.

Flat Bench - 10*100kg, 6*120, 2*130, 3*130 (partial spot on the last rep)
Incline - 8*60, 8*80, 6*90, 3*100
pec dek - 4 sets at 70kg of between 6 and 8
tri push down - 8*85, 7*90, 4*100, 2*100
Skulls - 8*28, 8*38, 3*48
tri pull downs 4 sets of 10 at 70kg.

Also the afore mentioned 5 - 8 minute waddle.

Very impressive lifts Plug m8,had a look at ur pics as well.Comparing ur size to mine i'm quite a bit bigger yet our lifts are about the same.Mind u i have been doing a lot of HST training not strength.Anywaz nice to see some other Scottish faces.

Im probably quite alot fatter than you as well mate which I think makes me look smaller in the pics (if that makes any sense.. a proportion thing). Cheers for the commnets though mate Im pretty pleased with the lifts at the moment too. The more scottish on here the better I say.

LOL,well ur prob right about the Bf, it does make u look more muscular when u have a lower BF%.Either way ur lifts r looking good m8.

ORIGINAL: plug1

Im probably quite alot fatter than you as well mate which I think makes me look smaller in the pics (if that makes any sense.. a proportion thing). Cheers for the commnets though mate Im pretty pleased with the lifts at the moment too. The more scottish on here the better I say.

Back and bi's again. Ran again tonight and was considerably better than last night, actually made a mile in 10minutes this time, I did take 2 H&B extralean to wake me up tho so that might have had a bearing (Id driven 300 miles beforehand).

Deads - 8*100kg, 8*120kg, 4*140kg, 2*160, 1*180, 1*200
Rows - 4 sets of between 6 and 8 at 85kg
lat pulls - 8*85, 5*95, 3*100, 2*100
close grip lat pulls - 8*85, 5*95, 2*100
hammers - 4 sets of 6 at 27.5kg.

keep up the good work mate

Shoulders at last, havent trained them for ages now but the injury has healed up completely now so its all go.

Military press BB- 8*30, 8*40, 6*50, 4*60, 2*70
behind neck press BB - 8*20, 8*30, 8*40, 6*45
upright rows - 8*40, 8*50, 6*60, 3*70
Shrugs 3 sets of 6 at 110kg.

Did another 10 minute run again , it was sooo much easier tonight, what a difference in 3 days. Long may it continue.

Did legs last night but it was a friday so I cut it short and went to the pub... hardcore me I tell ya.

Squats - 8*100, 8*120, 6*140, 2*160, 1*170, 1*180.
leg raqises - 4 sets of 100kg *10 reps
calf raises - 4 sets at 85kg * 8