Westside, Kiwi's and Training OCD!!!! welcome to my world...

ok so true to form i have stopped my high volum routine about halfway thru.. it was good but i was just knackered.. i think i lasted about 6 weeks... progress was good tho so im pleased i dabbled!!
now i wanna get back into the heavy stuff so ive been checkin out the max-ot website on the AST website and me likey!!
so... i wont post up the hwole routine now, but merely do day by day stuff!!!
most exercises are between 4-6 reps, i'll prob be aiming for about 6-9 heavy working sets per muscle group..( less for bi's and tri's)... its similar to an HIT routine, slightly more volume tho!!

so today i trained Chest and Tris- it went down like this...

CHEST
warmed up on
Flat BB Bench
working sets 120k x6,130k x5, 130k x4.

Incline BB bench
100k x6
105k x5 x2

Weighted dips
40 kilo x6
40 kilo x6

Pec Dec
70 kilo (ish) x8- v slow strict reps with 3 negatives at the end,
20 sec rest, 70 kiklo x5- super slow strict reps each with negative

Chest was lovely and pumped after this... felt very good..

TRICEPS-
Overhead EZ bar tri extensions
45k x8
55k x8
55k x8- v slow strict on last set

Reverse grip pushdowns
78k x8
86k x6

pronated grip pushdowns
78k x6 - very slow, strict form with 3 negatives at the end..

was a very good workout, and still feeling nice and full.
strength down a bit on bench, im puttin this down to slightly reduced cals recently to try and cut a little BF% and due to the high volume work ive been doin.. havent gone near a heavy weight in almost 2 months..

so my stats now are, 6'2, 23 yr old weight approx 101 kg's.. BF% approx 13-14..
PB lifts-
Bench- 150 kilo
D'lift (in sig)- 220kilo
squat- 180 kilo

routine form here out will be
chest and tris, off, back and traps, off, shoulder and bi's, off, Legs..

  

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suppose i'll update wat i did the day before too.. forgot bout that session!!

tuesday was; all weight in kilos

BACK
warmed up with some rack pulls
working sets-
set1-160x6
set2-190x6
set3-200x4

Weighted pull ups
1 warm up BW set
set1- +15k x6
set2- +15k x6 - will up weight next week to 17.5

BB Row
100 kilo x6 x2 - pretty strict reps, torso almost horizontal to the ground..not overly keen on goin this horizontal but allows for good stretch in the upper back! wil up weight next week

Seated row
1 set- 3 plates off full stack x8 - last 4 with negatives and 2 sec holds at contracted phase. wil up weight next time to max out at 4-6 reps

Close grip pull downs
2/3 stack (unsure on weight) x 7 reps - slow strict reps with 1-2 sec holds at the bottom - will up weight slightly to fail at 4-6 reps next week

was a very good session.. havent done deads/partials in a long time so to get that in my first session i was happy with. may add some proper full deads instead in the near future.

  

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some good lifts there my man !!!

150 bench is good by anyones standards !

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 fella..
yeah im hopin to go on and break thru that in the comin months.. bout 2 months back i was gettin 4 on 140k without spotter so i reckon a 150 would have been achievable..
so im thinkin over the next month i could get a 150k + for a couple if not more...

  

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now these arent the best pics in the world and i am limited to what poses etc to do.. my webcam's not great but heres some pics for starters.. first time ive posted pics on here.... nervous.... lol!!












hope these have worked!!


aarrrrggghhh why no workey??
ive done it as i nomrally would to post pics from another site!!!

  

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can anyone help??
not sure why it isnt workin to be honest??!!

  

Bodybuilding Warehouse Board Rep

Nice Body mate looking good size with Low BF too.

Good stuff

cheers mate..
pics arent best quality but best i can do for now..
i have some good vascularity comin thru in shoulders and arms at the mo and delts startin to lean out too but not shown too well here..

comments are much appreciated tho fella.. cheers!!

  

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Great physique mate, some good size youve got there. How long have you been training?

Keep up the good work mate

I echo whats been said above.
You just over 100kg i think you said in another thread? how tall are you?
Keep up the good work bud

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Formerly BencherRdg  (what a stoooopid name!)

cheers fella..

been in and out of the gym since i was about 16, however, not really havin a clue wat i was doin, trainin/diet wise... started to get slightly more clued up when i was 19 ish but really started t get my sh*t together when i was about 20 when i moved up to the toon..
i think thats about when i joined here to be honest!! so trainin has been done since 16 but trainin properly with knowledge etc since i was 19-20...im so unpredictable tho as i get bored of routines techniques very quick so always change but gonna try see this routine out for bout 10 week and take it from there..

once again tho, cheers mate!!

  

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ORIGINAL: BencherRdg

I echo whats been said above.
You just over 100kg i think you said in another thread? how tall are you?
Keep up the good work bud

cheers fella..
yeah i think im about 101kg at the mo at 6'2..
tryin to cut a little bf%, just trying to bring my waist in slightly but to be honest im questioning whether to bother or not.. im not fat so i guess i should be happy with that and just get on a decent little bulk...
i'll bebeach deadliftin heavy again soon too and that always increases the size of my hips/waist etc so my knock the mini cut on the head!!

  

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few more cos im bored... again, not the greatest quality!



the most muscular makes me look like i have no delts... maybe poor posing technique here...



this ones not really a pose i know... suppose it helps show off some back definaition and trap size...

  

Bodybuilding Warehouse Board Rep

Good traps and tri's mate, forgot to say before, nice PB lifts as well.

Have seen you posting in the pro-hormones forum aswell, have you done any / many cycles?

i did a couple SD cycles couple yrs back.. also did a couple of MD2 cycles but dint really think all that much of MD2..
strength and weight blew up from my first SD cycle...
will be buyin me some t roid and epi over the comin weeks.. lookin to run a 5-6 wk cycle of that see where i am afterwards.. will probs end up runnin another before or just after xmas!

cheers on the comments fella!
hopin t smash thru those PB's soon as they were done a while back..

  

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ORIGINAL: mrmmonster

i did a couple SD cycles couple yrs back.. also did a couple of MD2 cycles but dint really think all that much of MD2..
strength and weight blew up from my first SD cycle...
will be buyin me some t roid and epi over the comin weeks.. lookin to run a 5-6 wk cycle of that see where i am afterwards.. will probs end up runnin another before or just after xmas!

cheers on the comments fella!
hopin t smash thru those PB's soon as they were done a while back..

Sounds good mate, im thinking of an Epi or Hdrol cycle at the end of the year / start of 2009.

Nice size and strength fella! Will be following this journal and putting my words of wisdom in were ever i can

nice one cheers fella!!
i'll recipricate the wisdomess words in urs mate!!... haha

  

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Looking good .. good thickness .. on the most musc try doing it with your palms pressed together and fingers pointing down to the floor .. should bring your delts out.

a ha.. nice one, cheers mate!!
i'll give it a bash!!

  

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today i'll be mostly trainin......

the shoulders and biceps!
was gonna do legs but ive got a niggling knee at the moment so gonna take another day off and try it tomorro...
next week is when i will train the days specified at the top, this weeks been a bit mish mash!!

i'll be doin,

DB Shoulder press- 2-3 working sets
warmed up...
34 kilo x 8
38 kilo x 4.. 30 sec rest, then dropped down to
30 kilo x 8- v slow strict reps.. Awesome pump/ burn!!

Seated Lateral DB Raise- 1-2 working sets
12 kilo x10, 8- very slow with a hold at the top.. again, awesome pump!

Reverse Pec Dec (rear delts) - 1-2 working sets
1/2 stack x 10, slightly heavier x 7- done v slow with a hold... dint like this machine, its not the best for this exercise so wil prob use cables next time.

Cable 1 arm Front Delt Raises- probs just 1 working set
did 2 arm instead with cable comin from in between my legs from behind..
approx 1/2 stack on machine x 13 - this was class.. felt it burn so much, slow slow reps with slight negatives on the way down! need to up the weight next week..

Rope Face Pulls1 working set
these were awesome! will definately be usin these again..
again, approx. 1/2 stack x 12..- need to increase weight next week! great pump in the rear delts tho!

BB Bicep curls- 2-3 working sets
50 kilo x8
55 kilo x5
45 kilo x8 - very slow strict reps.. felt great!!

1 Arm Hammer Preacher curl- 1-2 working sets
30 on machine x8 rep
35 on machine x7 - done with negatives and holds at the peak.

Cable curls- 1, possibly 2 working sets
3/4 stack x8 reps
couiple of plates more x 6 - negatives and hold etc used here too..

will update the routine in this post later in the evenin when i get back...

  

Bodybuilding Warehouse Board Rep

was an awesome workout!! shoulders were totally fried, rear delts were SWOLLEN after the face pulls..really liked them!!

Bi workout was good too.. still feel nice and full..
gonna try work on my shoulder press strength.. seated DB press isnt somethin i do much of. i usually do standin press so gonna try get my seated press strngth up so wil be keepi the reps low, no higher than 6 i reckon.. will start next weeks sesh on the 38's and prob move up to 40's and 42's.. delts still felt a little tired from wednesday's chest sesh!

think i'll add a motivational piece for the day..
my fave BBer and one of the reasons i started trainin properly..Big Kev

kev levrone

  

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Looking excellent lad, do you do much cardio cos your looking ripped?

My Journal 

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

 

ORIGINAL: shane278

Looking excellent lad, do you do much cardio cos your looking ripped?

thats mnade my day!! cheers fella..

dont do any cardio in all honesty.. ive dropped carbs for the last 2 weeks or so a fair bit lower and i seem to react to this pretty well.. dont wanna do any cardio cos i'll prb end up wastin away!!!

cheers again mate, much appreciated!

  

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like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

ORIGINAL: Marsbar

like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

mate i had never even heard o them til yesterday reading ur journal!! and yeah ur right they definately f*ckin rock!! such a good pump.. will try superset them next week.. im all for givin the rear delts a good old tw*ttin so tryin to focus on them and medial delts too...

cheers fella

  

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no trainin today..
somethin's not quite right in the left knee..
will give it a bash tomorro tho..

then monday will be chest and triceps..
had breakthrough talks with my gf today regarding using gear in the very near future..
its not somethin she really understands, in terms of why i would want to, and also she has the ' but u;ll do damage to yourself' point of view... but we talked and it seems as htough she is comin round to the idea which im very happy about!!

i wanna try add some things to this journal every day, so im tryin to find somethin motivational to put in today but cant find owt!!

will trawl the net for somehtin decent....

  

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You just make a link as normal ,but instead of the text you put the URL to the image you want (lifted from youtube) and add the [image] tags , hit 'quote' and take a look !

plenty more in you on the dead , 500lb next

My Youtube Vids

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

ORIGINAL: boar

You just make a link as normal ,but instead of the text you put the URL to the image you want (lifted from youtube) and add the [image] tags , hit 'quote' and take a look !

plenty more in you on the dead , 500lb next

My Youtube Vids

nice one boar cheers mate...
sig is all 'pimped' out now.. and my pro-member status is well and truly worthy!!

  

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ok so today, instead of chest and triceps wil be chest and biceps..

im gonna mix up what i pair triceps and biceps with every now and again..
i like an agonist/antagonsit workout so will be givin this a bash today..
will hit the tris on shoulders day.. will add some CG bench work there as i prefer not to do CG bench the same day i work chest!!

workout will look like...
bench- 2-3 working sets- 4-6 reps- 130kg +
incline DB bench- 2 working sets- 4-6 reps- 50 kg
weighted dips- 1-2 working sets- 4-6 reps- BW + 35-40kg
pec dec- 1 working set- 10-12 reps with negatives and holds-

BB curls- 2-3 working sets- 4-6 reps-45-55 kg- strict form
Hammer MTS curl- 2 working sets- 4-6 reps
standing cable curls1-2 working sets (prob 1)- 6-8 reps- with negatives and holds galore...

wil update later

  

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Hi mate, looking very solid in your pics.

Unfortunately you seem to be one of those people who show their abs at plus 12% bodyfat
...therefore you are revealed as a bastid of the highest order and I hate you with a passion

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

haha... cheers..??.. kiddin,
yeah mate i think im around 14% ish.. like i said photos arent the best and, as cliched as it is, do not fully do my vascularity justice!!
but yeah abs are thru pretty nicely .. i tend to hold more of the fat in the handles of love!!

but hopefully i'll rid myself of those!!

cheers anyway mate

  

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ok so back from the gym..
today i have not felt great.. for the 1st 10 mins or so i felt proper low in the gym.. flat bench suffered!!

Bench
120kg x6
130kg x4
100kg x8 - very slow, strict a la Mike Mentzer HIT stylee...

Incline DB- started to pick up by this point.
46kg x6
50kg x4

Weighted Dips-
BW+35kg x6
BW+40kg x6 - just!!

Pec Dec-
78kg x8 - very slow reps with negatives and holds.. Felt Great!!

Hammer Chest Press- felt like i had more in me so did 1 set to failure.
Approx. 1/2 stack x6 - again HIT style

BB Curl-
50kg x6
50kg x5
40kg x6 - HIT style, very slow with negatives

! arm DB preacher curls-
16kg x8
18kg x6 - Need to up weight next time.. probs start on 18-20 kg.

Cable curls-
Approx. 1/2 stack x 9

decent session in the end and still feelin very full and pumped. but started off very sluggish. been arguin lots this wk wi the mrs and it puts my head in a mess regarding training! totally takes my drive and concentration away..
will try do more this week to ensure it doesnt happen much more often!!

been lookin into a proposed cycle for the near future..
was thinkin 1 of
8-10 wk prop at 350mg per wk with proviron at 50mg ed, or
10 wk test enan at 500mg per week with proviron at 50 mg ed..

plenty of time to plan it tho.. just pricin things up and gettin it sorted!!

  

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ORIGINAL: Marsbar

like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

I'll second that. I add that superset at the end of my back session.

mrm - I like the look of this journal. We've similar stats in terms of weight, deadlifting, and pressing, but you've got the edge over me on a few of them especially Squats!
I'll keep my eye on this and see how you progress.

For a 1st cycle, in terms of simplicity the Test Enan would be favourable purely for the less frequent jabbing. Thing is if your lifts are that good with just a couple of PH cycles under your belt, you'll be a proper monster once you hit the good stuff

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

ORIGINAL: Lord Monkcheese

ORIGINAL: Marsbar

like some of those exercises you used .. quite similar to wat I do and face pulls rock!!!! Try doing rear laterals and face pulls as a superset .. major pump in the rear delts and traps.

I'll second that. I add that superset at the end of my back session.

mrm - I like the look of this journal. We've similar stats in terms of weight, deadlifting, and pressing, but you've got the edge over me on a few of them especially Squats!
I'll keep my eye on this and see how you progress.

For a 1st cycle, in terms of simplicity the Test Enan would be favourable purely for the less frequent jabbing. Thing is if your lifts are that good with just a couple of PH cycles under your belt, you'll be a proper monster once you hit the good stuff

cheers mate..
just looked thru ur journal too mate.. lookin good fella.. lookin at ur cycle too and possibly lookin to add some dianabol maybe..
what i want to achieve keeps on changin, now im thinkin that addin some fat and water bloat may not be all that bad... so was thinkin test e, prov and dianabol 8-10 week, dbol for first 4-5 week..
we'll see!!
my squat isnt that high anymore mate..
i changed to higher rep squats and then been doin front squats for last 2 month so my squat will be less than that now.. i'll prob rep out 4-6 reps with 140-150 these days but may stick with fronts as i like these a lot!!

defo gonna try the superset u and marsbar have suggested!! face pulls mad eme very happy the other day!! haha..

cheers again for droppin by fella!!

  

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was thinkin test e, prov and dianabol 8-10 week, dbol for first 4-5 week.

Basically what I'm doing now.
1st cycle was Test E (500mg PW for 10 weeks) & SuperDrol (30mg per day for 4 weeks). Great strength gains, a lot of weight gain (some water retention). Strength was still there post-cycle though which I didn't find so much with Superdrol or Epi cycles.

Nice and simple 1st cycle to check how you react to Test. If you've done Superdrol then Dbol, IME, is not too much difference in terms of sides.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

well thats the thing.. SD gets a bit of a bad rep from some people, yet i had a pretty nice time on it!pumps were awesome.. dint notice much water bloat etc, strength was crazy .. had a nose bleed in the gym a couple of times but that was it really!!
so yeah i think a simple test, dbol and prov cycle for 8-10 wk will do !!
gonna be doin a epi and tren x cycle v soon tho.. goin away in oct so want it done by then.. train natty over xmas and into new yr then prob start the above cycle in jan/ feb!!
cant wait now!!

  

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Good session mate, 50kg Incline DB's! very nice

ORIGINAL: Riocat

Good session mate, 50kg Incline DB's! very nice

cheers fella!!
yeah should be back up past that soon i hope.. was trainin high volume, lowrest intervals, so the weights ive been workin with the last 2 month have been a fair bit lighter but back up in the heavy trainin now so im happy with that!!
our gym only goes to 65kg DB's tho so i hope i dont get too strong!! haha...

  

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ORIGINAL: mrmmonster

ORIGINAL: Riocat

Good session mate, 50kg Incline DB's! very nice

cheers fella!!
yeah should be back up past that soon i hope.. was trainin high volume, lowrest intervals, so the weights ive been workin with the last 2 month have been a fair bit lighter but back up in the heavy trainin now so im happy with that!!
our gym only goes to 65kg DB's tho so i hope i dont get too strong!! haha...

LOL, Feckin hell mate 50kg is heavy enough mate let alone 65kg

I dream of pushin 50kg DB's mate