Dale 1989 - Training log (Pics pages 1,5, 22) *Deadlift vids p34*

ORIGINAL: dale1989

ORIGINAL: #Hench

ORIGINAL: dale1989
i dont drink, dont smoke, dont do any drugs, dont eat junk food, and dont take anything you cant get from food
Cardio session in a minute, joy of joys....

fair play mate i would not have the patience but at the end you will be healthier and can say that you are au natural.

Been like this for ages mate, used to eat **** food all the time, ended up starving myself thin, then i learned how to do things properly, the clean eating came in, wanted to get big, started with weights, and it stuck, i feel better eating clean, i just binge too often.

The drinking, i used to drink quite heavily, it was fcuking my gains up, and generally made me feel **** drinking a few nights a week, so knocked that on the head, and its stuck.

I also used to smoke skunk every day, was normally an 1/8th each night, so nothing mad, but no other drugs have interested me at all.

I like the idea of staying natural too, should be interesting to see where i can go.

Everytime i touch a keyboard, i end up spiraling into a right fcuking rant, i`m sorry chap

lol no worries good to hear this stuff.

i was near eneough the same drinking a few nights a week, **** food, dope and all. only difference you probally were not a 17st whale like me lol

i starved myself too! well thats my excuse for not having any muscle mass when the fat was gone


here thats abit mad some scallies trying to nick your stuff. just the man though getting it sorted out like that. i would of done the same tbh but my temper easily runs away and usually i get myself seriously hurt or other people get wrecked.

lol @ threw him over the wall. bet your heart rate was up anyway!!

that your megane in the pic? sits well on those dark rims

take it easy matye

ORIGINAL: #Hench


lol no worries good to hear this stuff.

i was near eneough the same drinking a few nights a week, **** food, dope and all. only difference you probally were not a 17st whale like me lol

i starved myself too! well thats my excuse for not having any muscle mass when the fat was gone


here thats abit mad some scallies trying to nick your stuff. just the man though getting it sorted out like that. i would of done the same tbh but my temper easily runs away and usually i get myself seriously hurt or other people get wrecked.

lol @ threw him over the wall. bet your heart rate was up anyway!!

that your megane in the pic? sits well on those dark rims

take it easy matye

Fcukin hell mate, never would have guessed, youve made a massive change buddy, well done

What kick started that change?

Ye it was funny, i didnt have a choice about it tbh, if i didnt go after them, my dad would have, but he would have just hit them with his pick axe handle lol, so its a good job i get to them first.

Its odd when i`m in a situation like that, i shake, get hot, and cant think properly lol, so i grabed him round the neck shouting, and then thought, bollocks, what am i going to do now lol, so over the wall it was, and he landed on a tree stump

Get a link for your journal into your sig buddy, i`m shat at using the search function couldnt find it the other day when i looked for it.

Ye thats my car in my avatar, looks loads better than when it was on the silver wheels, not many on dark wheels round here.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

cheers just started training then liked the changes so got a routine sorted then started to tweak diet and bought a spin bike. i had tried before but always failed i think i suceeded this time because i thought at the start **** it i will just do it for fun is i dont stick to it ach well. havent stopped yet that was about a year and a half ago.

You got any pics from your biggest mate? Would be good to see how much youve changed.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Well, shoulder day today, knee not hurting, so leg work to be done aswell, as it was missed yesterday.


Shoulders

Seated press

26kg x 8
26kg x 8
39kg x 8
46kg x 8
54kg x 4 + 1/2
46kg x 8
46kg x 4

LOL wtf was that, ive managed to get worse at them, i felt sh!t today but thats just a joke.

Ive got nothing off the shoulders at all, i asume i can thank just push pressing for that, soon as its half way its gone.


Zercher squats


1 inch bar
46kg x 5
66kg x 5

Switch to triples because i cant breathe

79kg x 3
90kg x 3
101kg x 3


Good stuff, most ive ever managed to squat, ass right down, back holding me back, plenty of leg potential though.

Most painful exercise ever? Oh yes....

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Chest tonight.

Only ate some pasta this morning with cheese, ate a chicken breast with some bread and mash about 2 hours before training.

Not expecting much.............



Flat Barbell Bench, all paused

26kg x 10
46kg x 5
66kg x 2
79kg x 1
90kg x 1

Warm up finished, work sets, not feeling great here, plan is 97kg for 4 paused singles.

97kg x 1

That was fcuking pathetic, shat, hard to lockout, mental telling off, we`ll have one more go, then call it a day.

97kg x 1 - thats more like it, but wtf was that first rep
97kg x 1
97kg x 1 - flying now, 1 more because these are too easy.
97kg x 1 - still easy.


Too easy, 99-100kg next time.

Unracks

Bar travel is around 9inches, just to give the triceps a good seeing too, as the benching wasnt hard enough.

105kg x 1 + hold
111kg x 1 + hold
115kg x 1 + hold + really slow decent, about 10 seconds.

Smashing stuff, pumped up now, stabilizers suitably destroyed.



Pump work for Scott32!


Your never happy with the amount of reps in my sessions, this last bits for you.

70kg x 10
60kg x 13
50kg x 10 - really really hard - DOMS already starting
40kg x 14


Is that total workout better for you scott?


End session, i leave a broken, but happy man


I wont lie, i`m very happy with that session, best ive ever had i think, and from a crap start, i`m so happy with that.

I felt sick after though, and still do, chest pumped like ive never had, even my triceps were beasted.

No cardio tonight, cant after that, need food + sleep.

Next week is going to be a light week for everything, ive been pushing as hard as my body will let me for nearly all my time back training, time for a steady week to give my body some time to rest up fully.


Now, unsure whether to go for a new PB when i come back fresh, or to go back to the warm up, then 4 singles, as they have made a difference already, FatPetes words of wisdom in his journal slung this gem into the open, its staying.

Hmmmm.....decisions

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

i was trying to find a few pics but no luck. i was a whale though.

lol like the commentary. but oh how my shoulders hate benching right now.

Would have been great to see.

Did you have a look through the articles i posted about rotar cuffs for you mate? Of any use or not?

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Deffinatly much better mate, always finish on some high rep stuff from now on bud, attack those muscle fibres from all differant rep ranges.

There was truely nothing left after that mate, each of those sets was to failure, and after the heavier work, it fcuked me.

I could feel fibers pinging

Back tomorrow, and i may just try something similar too.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

I lay down on the gym sofa for 30mins after my workouts

Try it again your body has to adapt to it

ORIGINAL: dale1989

Would have been great to see.

Did you have a look through the articles i posted about rotar cuffs for you mate? Of any use or not?

yes mate had a read good info

tbh they feel way better today i was expecting to wake up in agony as i did some declines last night.

mainly doing the broom handle thing a few times a day seems to be helping.

i wont rep out the 30s next shoulder day yet though.

Just ease yourself back in mate, dont do anything that doesnt feel comfortable.

Back tonight, feel a bit shat, chest is mad tight.


Clean Pulls

66kg x 2
66kg x 2
86kg x 2
86kg x 2
99kg x 2
99kg x 2
99kg x 2
99kg x 2


Bent over rows


Parallel to the floor, bar touching chest each rep, thumbless grip.


46kg x 8
59kg x 6
68kg x 6
74kg x 6 - only hit 4 last week
78kg x 6
82kg x 4


Pump work, all to failure

66kg x 8
59kg x 8
50kg x 13
39kg x 11


Where did that come from most ive managed with 74kg is 5 i think, then i get more, and more weight, smashing stuff, i couldnt really stand up after though, and my mate was laughing at me as i was shaking ha

Two good sessions in a row, cant grumble, nice time for these to happen, i had started to think my progress was sh.it, buts its coming together nicely now, although i am feeling a bit burnt out.

Trained my mate when i had finished, his form is bob on now, and his strength is increasing nicely, he just needs to push himself harder, as he gives up far too soon.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Legs


Zercher Front Squats

46kg x 3
66kg x 3
79kg x 2
90kg x 1
101kg x 2

All absolutely flying up, had to stop though as my right forearm got a shooting pain, and is slightly swollen now.

These are stil w@nk, cant use much weight because my back and arms are limiting me, i might just give up on training my legs until i get the use of a rack or stands, they are big anyway, and i cant make them strong as i cant use much weight, so it just seems pointless

I would do some cardio tonight, but if i`m honest, i just cant even be arsed.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

20 rep squats my friend.

my legs were built off 3 sets of them for about a year.

have the bar as far up your neck as is comfortable and squat as low as you can you will see growth.

As said mate, i dont really even want them to grow lol i just want them strong so its really annoying.

They are 28inches anyway, and i walk like an gorilla because of them, ive had them bigger and i just walk like ive shat me pants tbh.

I havnt got a rack, stands or cage to squat in, so if i cant powerclean it i cant squat it.

When i squat i go to full depth too, ive got great flexibility, so i`m around 3 inches from the floor.

cheers for the suggestion anyway mate.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

no bother mate.

good depth as well i cant manage that low but do get to below parallel

28" quads must be nice though.

Ye they are quite good really, so many people struggle to get decent legs, they are just covered in stretch marks, and make most things impractical, trousers are hard to find, wear them out fast, boxers wear out fast, have to wear tight boxers or the old balls are in for a hammering lol.


Does your flexibilty stop you going that low, or do you just lack power so low?

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Shoulders, smashed loads of stuff out of my room today, sleeping on a blow up mattress tonight, oh ye.


Standing strict press


26kg x 5
26kg x 5
39kg x 5
46kg x 5
54kg x 5
59kg x 4
46kg x 8
46kg x 7
39kg x 8


Standing strict curls

26kg x 6
34kg x 6
39kg x 5

Last rep was the slowest rep known to man, around 5 seconds


Good improvement from last week, really got to be hammered from now on though, and never dropped in future, lactic acid is a problem in my delts, kicks in for nothing.

Arms need hammering too, not very strong.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Delts are ruined from stripping wall paper, its farking brutal lol.

Steady as i said.


Chest

Flat bench, all paused

26kg x 10
46kg x 5
66kg x 2
79kg x 2
79kg x 2
66kg x 5
66kg x 5


Was hard stabilizing tonight, my delts are bolloxed, good job its an easy week this week.


No cardio, been using a steamer most of the day so ive been cooking in my room, not in the mood for cardio.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

ORIGINAL: dale1989

Chest tonight.

Only ate some pasta this morning with cheese, ate a chicken breast with some bread and mash about 2 hours before training.

Not expecting much.............



Flat Barbell Bench, all paused

26kg x 10
46kg x 5
66kg x 2
79kg x 1
90kg x 1

Warm up finished, work sets, not feeling great here, plan is 97kg for 4 paused singles.

97kg x 1

That was fcuking pathetic, shat, hard to lockout, mental telling off, we`ll have one more go, then call it a day.

97kg x 1 - thats more like it, but wtf was that first rep
97kg x 1
97kg x 1 - flying now, 1 more because these are too easy.
97kg x 1 - still easy.

Very good benching with the pause.

How comes you did light benching today?

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

Age - 21

ORIGINAL: jack5r

ORIGINAL: dale1989

Chest tonight.

Only ate some pasta this morning with cheese, ate a chicken breast with some bread and mash about 2 hours before training.

Not expecting much.............



Flat Barbell Bench, all paused

26kg x 10
46kg x 5
66kg x 2
79kg x 1
90kg x 1

Warm up finished, work sets, not feeling great here, plan is 97kg for 4 paused singles.

97kg x 1

That was fcuking pathetic, shat, hard to lockout, mental telling off, we`ll have one more go, then call it a day.

97kg x 1 - thats more like it, but wtf was that first rep
97kg x 1
97kg x 1 - flying now, 1 more because these are too easy.
97kg x 1 - still easy.

Very good benching with the pause.

How comes you did light benching today?

I'd hardly call it light...at least by my standards

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

Cheers guys bench is coming along nicely now, getting very easy, i find paused a lot better, i loose my groove completely if i touch and go.

I`m having a light week Jack, few niggles coming to the surface, feeling generally burnt out, so an easy week is in order, bit of active rest, been at it hard since ive been back, PB bench attempt next week, i`ll go for a PB push press too, and may also get chance to deadlift heavy, should see a decent number on deadlift, and we`ll see if the rows get any gain from the steady week.

Then the week after i`ll jump back into my routine.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

No training, cleaned my car inside and out, carried on with the wallpaper stripping, room was about 40 degrees


Been out tonight, inspired by Tony as his car puishing, i had a go.

Pushed my mates S40 on the local car park, about 70meters, then most of the way back, that is farking disgusting breath gone for 10+ minutes, legs ruined, i am doing that again should sort some leg power, and some cardio ability out nicely.


I`ll do some powercleans later in the week, some timed runs with the car, so may not be as easy a week as i planned, ah well.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Fair play Dale i dont know how you do it without a gym mate. i certinly couldn't.

Its all i know mate, i could count on my hands the amount of times ive been in a gym, and they have always been crap.


Its only deads and squats that are held back, bench a bit too as i`m alone, i think ive done ok for so little equipment.


I`ll end up getting a setup when ive got some spare cash.


All ive got is a cheap bench from argos, (too narrow for my back) a 7foot unknown peice of metal with no knurling or the peices that stop the plates moving in, a scaffold bar and some viynl plates lol.



And for anyone whos interested.

No training, going to do some timed runs with my mates car tonight, plan to do 4 lengths of the car park, its a slight incline too, i predict pain, 30 seconds should be a nice target, its about 70meters.

Powercleans on sunday, then doss till wednesdays bench sesh.

Been using the barstard steamer from 9 till 3 today i must have lost a good liter of sweat its about 40 degrees in the room

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

sound bro i will weld you up a set of bolt to the wall dippin bars/squat stands when the time comes sure

Crap week of eating, feel generally crap because of it, 5 pounds down, **** session.


Chest

Flat bench, all paused


26kg x 10
46kg x 5
66kg x 2
76kg x 1
86kg x 1
96kg x 1 (far harder than it should have been, many times harder than last times 5 singles at 97)
102kg x F - just failed

Straight into 1 big set
70kg x 11
60kg x 8
50kg x 7
40kg x 12
30kg x 10


That made me sweat, total failure on each.


When i used to train, if i had a week off i couldnt replicate my good performances, thought it may have changed now, appears not, back to 4 singles next week.


Plus note, i look better because ive not been eating my usual 500carbs a day, so not much as much water as usual, i`d go so far to say i looked good with a pump, been eating sub 100 a day.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

I know what was wrong yesterday, when i get a lift out it messes me up, so i fell out of my normal groove by about 4 inches, doms in my upper chest is severe today, same for tri`s after the big set.


Eating still way off, had 4 breaded chicken breasts today and an icecream, just got no appetite down from needing to eat everything i see.


Back tonight

Clean Pulls

Just to warm up


66kg x 2
66kg x 2
86kg x 2
86kg x 2


Powercleans

Not been done in a while.


46kg x 2
59kg x 2
66kg x 2
74kg x 2
78kg x 1
82kg x 1
82kg x 1


Clean pulls have helped, miles faster off the floor to mid stomach, but because i havnt done these in a while, the top bits a bit behind.


Rows, found out what ive been doing is commonly known as a pendlay row.


Pendlay Rows

Thumbless

46kg x 6
56kg x 6
66kg x 6
74kg x 6
78kg x 6
82kg x 4
82kg x 4

With thumbs
86kg x 4 - that hurts my hands - PB

Thumbless
86kg x 3 - PB


Pump work!

Thumbless

66kg x 8
59kg x 13 - failure, dropped the 14th
46kg x 12



Felt ill, had to lie down on the decking as i felt a bit faint.


Well thats a good improvement from last time so i`m certain it was my crap set up on bench what let me down yesterday, not to fret, next session will be better, feeling hungry now......

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Couldnt be arsed to train yesterday, i`m living on next to nothing atm no want to eat at all.

Quick one tonight, light.

Shoulders

Strict press
26kg x 5
26kg x 5

Pclean + psuh press

46kg x 6
59kg x 2
66kg x 1
70kg x 1
74kg x 1
66kg x 2


Slowly build back up when i can force feed mself.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Sorry mate havnt checked up for a while, how is life in genral bud??

Erm, alrite suppose, just need a fcuking job but theres nothing in my area, had nothing off agencies in a while either, getting very aggressive and loosing my rag a lot lately too, so ive been better if i`m honest mate.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

You still living with your folks?

Seriously consider making a move mate, tones of work up london way and if you get a place to rent 50miles outside and comute each day you can earn a fair bit.

Ye still at home bud.


I`d like to do something like that, but i wouldnt have a clue where to start mate, i just dont know what to do with myself at all.


Is it easy to get work down your way then?

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Whats your field mate, lots of labouring work near and around london for 70-100 quid a day lot of my mates work on the tracks, put up fencing and do stuff on site.

Ive done sports/gym work since 16 so dont no much other than my own trade tbh mate.

Not anything specific bud, i got messed about on an apprenticeship and its put me in a crap position to find another due to my age.


Sounds good though, theres next to no labouring going round here, the agencies are having trouble finding anything.


Whats the basic qualification you need to be a gym instructor bud? Ive seen a few positions advertised in the last few weeks, and theres quite a few gyms local to me, so seems an alrite time to train for something like that.

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

If your unemployed (sign yourself on) the goverment pay for level 2 ymca fitness instructor course free of charge.

This is what you need to sit behind a gym desk checking people in - but i meen its ok 40 hours a week £6/6.50ish an hour.

Cheers mate, ye i think i`ll get myself signed on if you can do that, i`ll have a word with one of the people and see when i could get it done.


Tbh mate anything will do for now, i`d prefer to get a basic qualification that i can add to later, and sit on my arse in a gym all day, than doing nothing as i am now, theres plenty of gyms near me too.


What kind of things does the level 2 cover bud? Is it quite basic stuff?

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

Grip, not done in a while, not expecting much.


1 hand deads


1 inch bar.


26kg - L+R x 1
39kg - L+R x 1
50kg - L+R x 1
56kg - L+R x 1
62kg - L+R x 1
68kg - L+R x 1
74kg - L+R x 1
78kg - L+R x 1
82kg - L+R x 1
86kg - R x 1
86kg - L x 1 - only just, got unbalanced so dropped it

90kg - R x 1 - PB - nice
86kg - L x 1 - perfect this time - PB with left i believe
92kg - R x F - just nothing left here



Well, pb`s after not doing grip for a while is nice, happy chappy

 My Journal, Pics And Deadlift Videos Included, All Welcome.....

ORIGINAL: dale1989

Cheers mate, ye i think i`ll get myself signed on if you can do that, i`ll have a word with one of the people and see when i could get it done.


Tbh mate anything will do for now, i`d prefer to get a basic qualification that i can add to later, and sit on my arse in a gym all day, than doing nothing as i am now, theres plenty of gyms near me too.


What kind of things does the level 2 cover bud? Is it quite basic stuff?

I got level 2 out the way in 5/6 weeks, its one multi choise exam, one practical assesment, really easy mate. (you may need a 10 hours of experiance shadowing a PT - give me a shout mate and il give you my YMCA qualified number and details and il say you were a prime candidate for a gym job)

Yer deffo have a word with the giro people/study line and get booked on one mate.