My Journal

Age-22
Height 5ft 10
Weight ~ 85kg

Mon 2nd Feb
Light Deadlift - 90*12,12,12
Bent Over Row-70*10,10,9

EZ curl- 40*10,10,10
Hammer curl-35*10,10,10
EZ 21's- 20 *2

As I'm restricted on how heavy I can deadlift, I will try reduce rests times and increase reps per set

First pic is Jan 08 around 73kg                                                        taken Oct 08 around 85kg

Weds 4th Feb- chest/tri
Felt rubbish today, not eaten enough!!!
first time doing db bench, found much harder than what I thought I would, and hurt my shoulder so gave up rather easy

db bench- 22.5*6,32.5*7,7
bb incline-80*8,5,5

CGBP- 67.5*7,6,6
Skulls-40*8,7

My Journal

Thurs 5th Feb- Cardio 30 mins HIIT cycling

My Journal

Sat 07th Feb
first time doing squats in two months. felt heavy, kept it lighter than normal as I was alone.

80*8,8,8

Away until weds so no weights or cardio for a few days :(

My Journal

11th Feb
Chest/Tri alone today as mate was unavailable so no spotter :(
Bench- 70*6, 87.5*5, 92.5*4, 80*5
Incline Bench- 70*8,8,6
CGBP- 50*10,10,9
Skulls- 30*10,10,8
Was rubbish today without someone spotting, had to reduce what I was lifting, didn’t fancy getting trapped!
only two nights doing weights this week as staying with the girlfriend again from Friday, for the weekend! will do back/bi's Thursday, squats again next week!!!

My Journal

12th Feb
Back/Bi

Deadlift- 100*10,10,10-up 10kg, but dropped 2 reps
BOR-72.5*10,10,9 -up 2.5kg

ez curl- 41*10,10,10- up 1kg
Hammer-36*10,10,10-up 1kg
21's- 20 for 3 sets- up one set

felt sick after that! decided to drop chest and shoulders for a few weeks as left shoulder still playing up! will concentrate on back, legs and arms and then see how that goes

My Journal

16th Feb
Squats!

50*8
80*8
100*5
100*5
70*6
got Dad to spot me when doing 100, will try and up it next week.
all the time I'm not doing shoulders and chest, I will do squats, back, then arms on different days. maybe some cardio soon.

My Journal

18th Feb
Back

Deadlift- 105*10,10,10
bow- 72.5*10,10,10

Ordered some chalk, really dont want to drop the bar whilst deadlifting, will go through the ceiling! Arms tomorrow. havent felt my shoulder playing up this week at all, obviously doing it good leaving it alone.

My Journal

19th Feb
Arms

EZ curls- 42.5*10,10,7 up 1.5kg felt much harder
Hammer curls- 37.5*10,10,10 up 1.5kg

Skulls-30*10,10,10
Bench dips-15,15,15

no CGBP as I thought it wouldnt be good for my shoulder, and kept skulls light, for the same reason, and because I'm still training alone. legs again Monday!

My Journal

24 Feb

Back

Deadlift- 110*6,6,6,6
BOR- 72.5*10,10 73.5*10

My Journal

26th Feb

Bi/Tris

Ez- 42.5*10,10,10
Hammer-40*10,7,8 wasnt happy with that

skull- 35*10,10,10
bench dips- 15,15,15

just brought myself a power rack with lat pull down thing, 145kg olympic weights and a new bench :D should be getting them next Wed. moving from upstairs to in the garage if I can get dad to move all his work stuff out the way. can hopefully progress with my deadlifting soon! and will start benching soon as my shoulder seems to be OK right now

My Journal

Finally got my new rack, bench and weights :D took the day off to put together

My Journal

4th Feb

Chest/tri

Bench- bar *10, 6*5, 80*5, 90*2, 80*5
Incline- 60*6, 65*6,6

CGBP- 50*10, 60*8,6
Skull- 40*8,7,6

First time hitting chest in a couple of weeks, either lost lots of strength or because its the first time ive used an oly bar. probs the latter.

My Journal

Hi mate, just thought I would pop into your journal and say hi. I see you got your new kit you lucky bugger, looks good stuff, bet you're chuffed.
 
You've made some great progress in a short time and you're moving some decent weight as well.
 
I notice you say 36 x 10 for your hammer curl, is the 36kg both dumbells?

www.fingerpistol.co.uk 

Cheers mate. Yea I'm really pleased with it. I've still got the lat pulldown part to put on yet.

I was using a hammer barbell thing from argos, if you know what I mean? but cant use that with the new oly weights. I need to buy a new EZ bar now, but they seem very expensive.

My Journal

Ah I know what you mean now, I actually have one but don't use it. Shame you have to buy new stuff and yes olympic bars/ez bars cost a bomb, whats the cheapest ez bar you've found? If I come accross one cheaper I'll let you know.

www.fingerpistol.co.uk 

From what I remember around £45 but I haven't looked properly as yet. I thought that can be for next month

My Journal

5th March

back/bi

Deadlift- 60*6, 100*6, 120*6,6
BOW- 70*10,10,10

curl 40*10 hurt elbow using a straight barbell. need to get a EZ bar this week! dont want tennis elbow again

Pull ups- 10,10- Elbow hurts even more!

Will sort the lat pull down thing up for next weeks back session. have not squat this week. definately do them next week.

My Journal

8th March

Squats
bar*10
60*6
100*6
100*6
110*2

First time in three weeks, really must keep squatting every week. finally sorted out my lat pull down stuff. will give that a go this coming week.

My Journal

09th March

Back

deadlift-
60*6
130* 6,6
100*6

BOR-
72.5*10,10,10

Elbow still hurts so no curls today!

My Journal

11th March

Chest- which was rubbish!!

Bench press
bar*10
40*10
70*3
80*3
90*3
70*8

Incline
65*6,6,6

gave up after that. had a rubbish day at work, thought I would come home and hammer out some weights. But I was wrong. day only has got worse! might start a 5x5 sort of routine. my benching has been terrible after having a few weeks off after hurting my shoulder.

My Journal

12th Feb

Squats
bar*10
40*8
100*5,5,5,5,5

My Journal

14th March
Back/Bi
Dead  - 120*5,5,5,5,5

BOW   - 75*55555

cable curl  -25*10,10,10

21s-20*2

bit late but I decided to give it a go. doing 5*5 on compounds now, hopefully up 2.5kg each week for as long as I can then deload. Elbow seemed ok which is good, but decided not to do any heavy curls.

had a shake for the first time in a few months tonight. ordered some 90+ from bbw last week

My Journal

16th March

chest/tri

Bench- 80*5,5,5,5,5

incline- 65*5,5,5,5,5

CGBP- 60*5,5,5,5,5

cable pull downs- 25kg*8,8,8

Decided against doing skulls as they seem to aggravate my elbow. first taste of 90+ choc shake today, by far the best tasting shake I've had, so I'm happy with that considering it's also the cheapest. 

My Journal

How is your diet mate?

Till death do us train.

diet could be better I guess.

will be something along of the lines of-
7:30am- shake, 3/4 scrambled eggs on toast

10am- chicken sandwich and cereal bar

1:30pm- 2 chicken breasts or a big cheese omelette

3pm- chicken sandwich and banana

6pm dinner, usually chicken or lamb, beef, veg, sweet pots or chips

train around 7 then shake around 8

9pm/10pm glass of milk sometimes

that seems to be my average week day. then on the weekends its whatever the girlfriend makes me!

My Journal

19th March

Squat-
bar*10
40*6
102.5*5,5,5,5,5 up 2.5 from last week.

did some shoulder presses tonight, thought I'd see how the shoulder was. It seemed fine, so hopefully I'll start doing shoulders again on days I squat.

My Journal

24th March
back/bi

Deadlift- 125*5,5,5,5,5

BOR- 77.5*5,5,5,5,5

Ez Curl- 45*5,5,5,5,5

Cable curls- 30*8,8,8

My Journal

25 March
Chest

Bench- 82.5*5,5,5
80*4 rubbish! having trouble not hitting the bar against the rack, going to rack if from infront of my chest next week, then hopefully wont have this problem
60*10

incline- 67.5*5,5,5,5,5

usually tri's as well today, but grand designs on now, so that can be tomorrow nights job!

My Journal

26th March

Quick tricep session

Ez CGBP- 60*5,5,5,5,5

cable pull downs- 40*5,5,5 30*5,5 10 sec rests between sets

bench Dips- 12,12,12

plan to do legs and shoulders tomorrow.

My Journal

27th March

Legs/ shoulders

squats- 60*8
105*5
107.5*5
110*5
112.5*5
112.5*5 -up 10kg from last week and pb. decided that I could lift more than I was! now I have the power rack I can push myself more. very happy with that. will start at 110kg next week.

shoulder press
45*5,5,5,5,5
used EZ bar as its better on my wrists. first time in about three months, shoulder seems fine still.

My Journal

29th March

Deadlift- 130*5,5,5,5,5 up 5kg from last week. after upping squats I decided I could push myself on deads as well.

BOR- 80*5,5,5,5,5

EZ curl- 46*5,5,5,5,4 failed on the last one, will stick with 46 again next week.

cable curls- 30*8,8,8

I might add lat pull down next week. I'm not sure if I'm doing enough for my back?!

My Journal

30th March

Had planned to work chest/tris tonight, but after actually getting in the garage, started benching decided I had no energy!

my benching is really weak right now. I'm going to drop down to 70kg 5 x 5 and build it up. hopefully this will help. going to do this tomorrow.

I'm down to 13st/82kg ish. Roughly lost a stone since christmas time. Maybe lost it too quick? probably why my bench has suffered/ maybe also all in my head. All my other lifts are increasing so I cant complain!

My Journal

Things are looking good. Just make sure you keep upping the weight every time your hitting 5 sets of 5 and dont be afraid to deload if you have a failed attempt, rather than do it with bad form.

Hello my friend, I see you're back again.

cheers mate. everything seems to rising ok other than my bench. will start that again tonight! I like you say I'd rather be lifting less but better than forcing reps which are rubbish.

My Journal

31 March

Chest part 2!

70*5,5,5,5,5 more controlled, slower, pause on chest. will up 2.5 next week

incline- 60*5,5,5,5,5 felt easy, but hurts my shoulder trying to derack the bar. I might try decline bench next week, not tried that before.

CGBP- 60*5,5,5,5,5

cable pull downs- 20*10,10,10

squats thursday. will probably skip shoulders this week, see how it feels. not done them for three or some months, do them for one week then they're fcuked again!!!

My Journal

nice lifting so far mate, making good progress. keep it up :)

Got a question? Read the articles section here

cheers 187

My Journal