Westy's attempt at gaining some muscle!!!

Well back and hamstrings tonight

Warm ups and stretching then
High row x 3sets
Low row x 3 sets
Lat pulldown x 3 sets
Seated row and straight arm pull down x 3 supersets
Deadlifts, light rep sets then heavy singles
Hyper ext x 3 drop sets


Really good work out increase in either weight or reps on every exercise. So well happy.

Managed 195kg deadlift, I did fail the 200kg.

200kg is a big milestone for me, I did 230kg about 4 years ago, but then stopped deadlifting I did go back to it about 2 years ago and managed 200kg but that was while on aas! So to get 200kg while off aas will be a big achievement for me!

Nice one Westy... how many sets do you do before you hit the singles on the deadlifts?

I do 4, 2 light on 60kg, then 100kg for 10 and 140 for 6

Then I only did 170kg for 1 and 195kg for 1

For the couple of weeks I am gonna try and hit a few doubles and triples before attempting the 200kg again

Yeah simular to how I approach the 1RM... although with the Y3T I only go heavy 'heavy' every third week.

very nice session there westy bud welldone

Thanks guys it felt like a good session, I did miss out the leg curls cos they were a little too much on my hamstring!!

Big jump form 170 to 195 dude! Did you really feel the 195? 
 
Well done

How do you mean did I feel the 195 it was hard but went up!

Guess I just wondered because when I have big jumps up, I always struggle than if I go up by say 5kgs

Right well did cardio this morning!! Just the usual route I need to remember to extend it slightly tomorrow morning!!

Gym tonight was ok, it was supposed to be chest and bi's but my left bi is really painful right at the elbow joint, so decided to rest it!!

So just trained chest

Incline smith x 3 sets
Flat db press x 3 sets
Incline db flyes x 3 sets
Pec deck x 3 sets
Flat machine press x 3 sets

To be honest no real progress of note this week so a little disappointed, I suspect this is down to fact my diet was sh!t over the weekend! Just plain and simple not enough food!

didn't end up training yesterday, or doing cardio yesterday or today, as woke up feeling ill yesterday, kinda similiar to how  felt a couple of months back when i ended up with a full blown viral infection. i kept training then and just got gradually worse.  so figured actually rest was probably best, and i feel better today. 
 
I am meeting Flanders on Saturday too, and we have decided to train legs so that will catch up on the missed session no problem.
 
Hopefully i will be alright to get out an do cardio tomorrow morning.
 
 

 tottal bummer bud  hope u feel better soon

Right well due to work I am working late tomorrow so figured I would go and try and get shoulders and tri's trained and actually I turned out to be a pretty good work out

Warm up and stretch

Db shoulder press x 3 sets
Machine press dropsets x 3
Lateral raise and front raise superset x 3

James 12min tri routine.


I kept it simple, on the db shoulder press I couldn't find my usual weights so went up and managed the full 10 reps on the first set then 8 on the second, sand dropped the weight down for 3rd set so happy with that!

Sounds like a good session mate, sorry to hear you've not been feeling so good... Hopefully you'll be fit and 100% ready to smash Legs on Saturday.

Right ok a quick update, as I haven't managed to do this for a while!

Last Friday was back day, I wasn't feeling great and the workout showed this really nothing special. But ok!

Then on to Saturday I trained with Flanders we did legs! I followed his routine of y3t and it was high rep week,
So it went
Squats x 4 sets of 20
Leg ext x 3 sets 10 reps with pauses and 10 reps smashed out per set
Staggered leg press x 3 sets
Laying ham curl x 3 sets
Seated ham curl x 3 sets
James 3 min calf routine

This was brutal, I was a mess afterwards, and I still have dooms in my quads, almost a week after training!

Then Monday again was chest and biceps
Flat db bench x 3 sets
Incline db flyes x 3 sets
Incline hammer press x 3 sets
Pec deck x 3 sets

Preacher curl x 3 sets
Alternate db curls supersets with hammer curls x 3
As you can see I changed things round a little and seemed pretty good!

No legs on Tuesday as I was still in pain!

Then today was shoulders and tri's
Db press x 3 sets
Machine press with drop set x 3 sets
Rear raise x 3 sets
Lateral raise and front raise x 3 supersets

James 12 min tri routine

Brilliant workout good strength

westy19


This was brutal, I was a mess afterwards, and I still have dooms in my quads, almost a week after training!

Haha!! same here...

Toady was back and hamstrings

High row x 3 sets
Low row x 3 sets
Lat pulldowns x 3 sets
Seated row and straight pulldowns superset x 3
Deadlifts x 3 heavy repped sets
Hyper ext x 3 dropsets
Seated leg curl x 3 sets

Session wasn't too bad, better than last week at least!
However deadlifting was very good I managed 180kg x 5 reps, which is one rep up on my most recent aas cycle, still away to go for an all time pb!

As said before I trained legs last Saturday and today is the first time there is no noticeable soreness! So that a full of week doms, which is just crazy!

i'd say stick to that leg workout for 6 weeks or so as youll get better form and it would be better than doing hyper ext. for hamstrings and also stretch off a little afterwards to prevent a week of doms.
 
And get flanders down to cheshunt for a workout!
 
 

Right finally time to update, not slot to report apart from illness to be honest!
I trained last Monday chest and biceps, really good session and dare I say it felt a little stronger.
Then Tuesday woke up and felt dead, I went into work but came home after and hour after being sick!
So Tuesday and Wednesday spent hardly eating and being sick!
Thursday I felt better so trained legs really not bad all things considered! But then things went downhill, ended up being sick again!! So rest was in order!

I want to train Sunday but got snowed in, then couldn't train Monday, due to work!
So then meet up with Flanders and trained back on Tuesday really good session!
Trained shoulders and biceps again tonight feeling good!
Will train leg or chest tomorrow!