Nearly back.. Skinny/fat pics page 25!

Subway's are ace lol!

What weight Kb are you getting? Worth going for a 24 I recon considering your're quite a strong guy but will primarily be using it for conditioning.

What are you working at btw to be so busy?

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

I'm doing the LPC for the second time mate, had to intermit from my first 'go' at doing it due to illness.

Had mock exams all week, so no training, and out on an all day drinking session today to celebrate. Will be back next week hopefully for a consistent spell.

Deads/OHP/Fronts/Db BP/Chins on Tuesday.

Arms on Weds- haha. Having skinny arms is crap, hence more direct work

Deads/DB BP/Lats on Sat

Wanted to do strict BB OHP, but rack being used therefore..

Seated DB OHP

12.5s x5
17.5s x5
25s  x5
27.5s x7
27.5s x5
27.5s x5

T-Bar Row

20x6
30x6
40x5
50x6
60x6
60x6

One Arm Chest Support Row

20x6
40x6
40x6
40x6

DB BP

15sx5
25sx5
40sx6
40sx5

Curls

20x6
30x5
30x5

Deadlifts, starting new 10 week cycle....

60kg x5
100kg x3
140kg x1- belt
160kg x1- belt
180kg x3- belt. Reasonably fast, still not enough leg drive.

Deadlifts standing on two 20kg plates

140kg x1- belt
160kg x1- "   "
190kg x1- "   " Quite comfortable. Think 200 would be there off plates.

Light GM's, Low bar position

60kg x5
60kg x5
70kg x5
70kg x5
80kg x3

Strict BB OHP

40kg x3
50kg x3
65kg x3
65kg x3
65kg x3

Dips, no belt to add weights, hence

BW x15
BW x15
BW x15 (Rest Pause)

Tricep Extention Machine

20kg x8
25kg x8
30kg x8
30kg x8
30kg x8

Pressdown, 3 heavy sets (8-10)

Overhead DB Extention, 3 light sets (15-20)

Hypers, 3x20

Comment; Pleased with the deads. The 190 off plates felt good, leg drive much improved. I think 200 was there, so probably 210kg off the floor. I want to peak at 220kg on this 10 week cycle, which is a conservative aim, but sets me nicely to match my old pb of 235kg by next Summer.

Yeah, you should be good for 220 this week I recon mate. You going to go for a conventional max?

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

Thai not going for a conventional max just yet. Going to work up to 210kg standing on the two 20kg plates first. Not sure how long this will take, hopefully within the next four weeks.
 
Loving deads at the mo!
 

DB Benches

15s x5
25s x5
40s x7
40s x6
40s x abort, messed up setup!

Front Squats, no belt,

60kg x3
80kg x3
100kg x1
110kg x3, 112.5kg next week

Close T-Bar Row

30kg x6
45 kg x6
62.5kg x6
62.5kg x6

Machine Row

45kg x6
65kg x6
95kg x6
95kg x6

Curls, 3 sets

badboy007


Thai not going for a conventional max just yet. Going to work up to 210kg standing on the two 20kg plates first. Not sure how long this will take, hopefully within the next four weeks.

Loving deads at the mo!

They're a great exercise. They're fun because when you do have a layoff, it's the thing that slips the least lol!!

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

Nice DB benching and fronties mate, though I lol'ed at the 'abort' you threw in there Great terminology lol

205kg deadlift @ 73kg

Deadlift standing on two 20kg plates, belt.

60kg x2
60kg x2
100kg x2
140kg x1
170kg x1
200kg x1. Probably good for 210-215kg off the floor.

Strict BB Military Press

40kg x5
50kg x3
60kg x3
67.5kg x3
67.5kg x3
60kg x8

Dips

BW x5
+25 x5
+25 x5
+15 x8

Machine Extentions

20kg x8
30kg x6
40kg x6
40kg x6
40kg x6

Pressdown, 3 heavy sets

badboy007


Deadlift standing on two 20kg plates, belt.

60kg x2
60kg x2
100kg x2
140kg x1
170kg x1
200kg x1. Probably good for 210-215kg off the floor.

Strict BB Military Press

40kg x5
50kg x3
60kg x3
67.5kg x3
67.5kg x3
60kg x8

Dips

BW x5
+25 x5
+25 x5
+15 x8

Machine Extentions

20kg x8
30kg x6
40kg x6
40kg x6
40kg x6

Pressdown, 3 heavy sets

Very good session, and deads are coming back !

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Waited a full hour for the bus to turn up, bloody public transport.

Will be training Sat/Sun to make up for it!

Need a car...

badboy007


Waited a full hour for the bus to turn up, bloody public transport.

Will be training Sat/Sun to make up for it!

Need a car...

Public transport

Bet you'd get a great deal around now - car sales are down 32% this month year on year.

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

Problem is Thai, just coming back off a 6 month ban, and my insurance is going to be sky high.

May see if I can dig in my pockets for new year though.

Quite fancy an old BMW 330i or Nissan 200SX.

Hmmm, can you put it on your dad's / gf's / mum's anyone other than your own insurance? Can you put it on company insurance with anyone?

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

It's a good idea.

I think the best option I may have is leasing a new 325i or similar from BMW direct (have a relative that works there). This includes insurance and is a pretty good deal.

Can't wait to have wheels again!

They'd do some killer deals now to - how many people are buying BM's now?

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

Absolute 5hit weekend of workouts. I've been ill all week, but things really should have been better than this.

Deads,

60x3
60x3
100x2
140x1
180x1
210x MISS. Should have had this. Mental approach is costing me atm.

Close Grip Pulldown

30x6
50x6
70x6
70x6

Tbars

30x6
50x6
70x5
60x8

Machine Rows

60x5
80x5
100x5
100x5

Comment;

Really annoyed about this. 210 (and more) should be there after last weeks deadlift workout. I'm going to start a slow 12 week buildup, a bit more volume with lighter weights to nail technique. Trainings just not fun at the moment.

Dumbell Bench Press

15s x5
25s x5
40s x6, poor
40s x5, poor
35s x8, "    "

Strict Military Press

40 x3
50 x3
60 x2
70 x2
60 x5

Machine Extention

20 x6
30 x6
45 x6
45 x6

Pressdown, 3 heavy sets

You're giving yourself a kicking mentally and that's why the lifts aren't coming.

I'd be tempted to do different things every week - fun stuff, that trains you, and builds your strength, but DOESN'T imply weekly targets and DOESN'T allow you to build the expectation of greater numbers in every lift.

Mixtures of deadlifts, speed work like power cleans, maybe even starting to learn snatches - all stuff you enjoy - may help you get back into it better than a fixed routine. Before I started doing conventional weights again, I did Ross conditioning training, then Pavel kettlebell lifting, since normal weights just bored me and I wasn't really into it. I honestly think a period of doing weird stuff may be what you need if mentally, you're just not into doing what you're doing now and missing lifts is pissing you off.

What do you think?

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

Interesting comments Thai and taken on board. I think I may switch up my training a little bit as per your suggestions..

Powercleans
Push Press
Speed Deadlifts
Maybe some kettlebell work...

I think part of the problem is i'm so focused on other aspects of my life at the moment, lifting is becoming a bit of a chore. Sometimes I feel guilty for lifting and not working..

Work is paying off though, top student in my class so far.

Looking forward to doing some powercleans and push press. 100kg push press being an initial target.

Strict Military Press

bar x6
40 x3
50 x3
60 x3
70 x3 nice- 72.5 next week
70 x3
65 x5

Dips

BW x5
+30 x5
+30 x5
+30 x5

Laterals, 3x10

Machine Tri Extentions

20 x8
30 x8
45 x8
45 x8
30 x12

Pressdown, 3-4x10 moderate

Was supposed to be doing deadlifts and front squats today, but I've got so much work on (exams) I can't justify it.

Will be training three times next week to make up for it..

Monday will be,

Deads,5x3 progressive up to 180x3, 160x3 back down
FS, 5x3 progressive up to 115x3, 100x5 back down
DB BP, 40 2 sets (aim 7 reps)
T-Bars, 3-4 sets

Got to rexamine my priorities in the new year. All I'm doing at the moment is working and going to college.. Not good. Not training enough, definitely not shagging enough...

2009 will be the best year of training i've ever had... It just may be with a different focus.

Have been eating like such a fat c*nt over the last few days, lol.

Good news, exams are over. Got my mock results and got two distinctions and a commendation. Result.

DB OHP (warming up on these as rack was being used)

15s x5
22.5s x5.. Rack now free..

BB Strict MP

40x3
60x3
72.5x3
72.5x3
60x8

Dips

BW x5
+32.5 x5
+32.5 x5
+32.5 x5

Tri Ext Machine

20x6
35x6
47.5x6
47.5x6
40x double drop set

Pressdowns, 4 sets

hows the old podge lookin andy ?

your gonna have to nail it down after chrissymas of forever be a chunk !!

not a bad thing in itself.

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Podge is holding steady mate..

Chunk is the way forward! All in all serious though, I may switch my focus to more of a bb'er type routine in the new year.. Better diet... More volume.. even cardio!

I'm not sure where my future lies with lifting. My heart isn't in it like it used to be. Need a new challenge. Not sure whether that will be bodybuilding or MMA (when I move to London).

I'll always continue to lift weights though.. I do love it still.

Don't think i'll do powerlifting again, never really enjoyed the comps, and feel the need for a new challenge. I quite fancy having a decent 'pop' of getting in good shape.

What you reckon mate? Get tonk for the birds?

well you have the advantage of being devilishly handsome AND great hair !! so full on tonk is necassary , but when your really fit, you do feel really good , nothing like being able to bash out some crazy cardio and not break a sweat

conclusion : enjoy training and get fit doing it.

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Cheers Boar mate!

Started new cycle of deads today, going to add 2.5kg a week, aiming for 195x3 eventually. Need to work on technique, not getting much leg drive, pretty much stiff legged at the moment.

Deads

60x5
60x5
100x3
140x3
160x1
180x3, not sufficient leg drive. 'Dipping' with legs at the mo, think that may be the issue. Will try with no 'dip' in future.
140x3

Front Squat, no belt

60x3
80x3
100x2
115x3, PB
100x3

DB BP, Not expecting much after doing shoulders/tris yesterday

15x5
25x5
40x5
40x5

Machine Row, under time pressure

50x8
70x8
90x8

New routine for the new year, comments appreciated. Looking to put some muscle on my skinnyfat frame

Day 1)

Deadlift
Front Squat
DB Bench
biceps- BB curls, DB curls

Day 2)

Push Press
Military Press
Dips
Triceps- Machine Extentions, Pressdowns

Day 3)

DB Row
Pulldowns
T-Bar Rows
Machine Rows
Weighted Abs

Any opinions lads? Volume will be increased significantly on the big lifts. Cardio will be performed at a moderate pace for 40 minutes after training sessions, and I will do an hour walk eod at a brisk pace.

Routine looks good mate, what sort of rep scheme are you wanting to work on? An alternative idea, could be to do 2 full body sessions a week with a deadlift specific day,maybe something like..

Mon
BB/DB Bench 3*8
Oly Squat 1*20
WG Chins 3*8
DB Curls 3*8

Wednesday
??????

Fri 
BB/DB Bench 3*8
Oly Squat 1*20
DB Row 3*8
Skulls 3*8

205kg deadlift @ 73kg

Cheers for the input, defo something to consider.

Rep ranges will be;

Deads; Triples (aiming to nail 200x3)
Front Squats; Triples (aiming to nail 130x3)
DB Benches; 5-8
Military Press- 3-5
Push Press; triples

All other assistance work done in the 8 rep range.

Strict BB Military Press

40kg x5
50kg x3
60kg x3
75kg x2
75kg x2
75kg x2
67.5kg x5
 
Laterals, 3x10 (light)
 
Rear Laterals, 3x10 (light)
 
Dips

Bw x5
+20 x5
+35 x5
+35 x5
+20 x10

Machine Extentions

20kg x6
35kg x6
50kg x6
50kg x6
50kg x6

Pressdown, 4 sets x 8

Comment; Military Press felt strong. Should be good for 82.5-85 soon. Bodyweight military press is on the horizon, pleased.

I've had a few weeks off over xmas, been all over the country visiting relatives so training went out the window!

Will be back on weds.

Main aim for lifting this year is to get into better shape and to start enjoying my training again.

GOod luck with it BB! Heres to a successful 2009!

205kg deadlift @ 73kg

Military Press

40kg x3
50kg x3
60kg x3
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3

Cable Side Laterals

3x10

Hammer Pulldown, Not sure if I like these

20kg x6
40kg x6
60kg x5
60kg x5
60kg x5

One Arm DB Row

22.5 x5
27.5 x5
40 x5
40 x5
40 x5

Machine Row

40 x5
65 x5
85 x5
95 x5
95 x5
95 x5

EZ Curl, weights each end

+5 x5
+7.5 x5
+10 x5
+ 12.5 x5
+ 12.5 x5
+ 12.5 x5

Hammer Curl

15s 3x5

Good progress with the Militaries! Your miles ahead with squats and deadlifts.

Where are you moving to in London?
 
Jimbo

Formerly 'lil_jimmy'

Jim, moving to East London, Shoreditch/Angel way hopefully.

Deadlifts, belt on later sets

60kg x5
100kg x3
140kg x3
160kg x1
180kg x3, good and fast. 182.5kg next week

Sumo Deads, first time doing I think

60kg x5
100kg x3
120kg x3
140kg x2
160kg x1, fast, these may have some potential

Flat Db Bench Press

17.5s x5
25s x5
40s x5
40s x5
40s x5

Dips

Bw x5
+25 x5
+25 x5
+25 x5

Leg Press (squat rack being used)

40kg x5
80kg x5
120kg x5
160kg x5
200kg x5
200kg x5

Machine Extentions

20kg x8
30kg x8
40kg x8
50kg x6

Pressdowns, 4 sets up to 25x5

Comment;

Not a bad session. Bad news is that I have managed to put on 9lbs in 3 weeks over xmas, so I'm now over 15 stone!! Will be watching diet and doing some walking 3x week in order to get back down to 14stone 4.

Strict Military Press

40kg x5
50kg x3
60kg x3
72.5kg x3
72.5kg x3
72.5kg x3
72.5kg x3
72.5kg x3

Pulldown, underhand grip

35 x8
60 x8
70 x8
75 x6
80 x5

One Arm Db Row

20 x5
30 x5
40 x6
40 x6
40 x6

Comment; Pleased with how overhead pressing is going. Think i'll be good for 85kg soon, not massive but well on the way to a 100kg+ military press, which would  be nice. Bodyweight today; 212lbs. Need to trim back to 200lbs max!

How are you going to trim the weight?

 
Bodybuilding Warehouse - The UK's Best Bodybuilding Supplements

Cut out the subways.
Cut out any sweets/sugary drinks
Reduce carbs in the week
Do some cardio

12lbs.. shouldn't be too hard to lose. Don't know where I've gained it from tbh, think it was over-eating at xmas.