titch84 lean bulk new pics pg18 progress??

legs

leg extension

105lbs 15reps
135lbs 12reps
160lbs 10reps
180lbs 10reps

i found if i sat back more i could lift my legs higher which hit my teardrops more.

someone on the squat rack so off to the hack squat

30kg warm up
60kg 15reps
90kg 12reps
120kg 6 reps
30kg 20reps full rom

leg press

90kg 10reps
120kg 10reps
150kg 8reps

ham curl

105lbs 15reps
135lbs 15reps
160lbs 12reps
185lbs 10reps

sldl with db

16kg 12reps
18kg 12reps
18kg 12reps

had thursday off due to sore back feeling loads better so trainned friday shoulders and arms havent done arms on there own for a while now not sure if to carry on like this or go back to training bis and tri on the same day. had 2 weeks off cardio hitting it back monday and my training partner is back so going heavy for three weeks till xmas.then taking a break to chill out.

hi mate, just thought i would drop in and see how its going!

keep an eye on the back, the soreness can be a bit of a warning

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think its a lack of streching so keeping a eye on it a couple of slack weeks my training partner has been away so cant wait for monday to get back in the gym

Its that the same titch i saw at the Expo ? you have been on the pies .

Loads of more overall mass gained mate, i would say hit the calfs as said already and arms.
Back has good fullness and chest to.
 
So keep banging away at it Daz 

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

forddee


Its that the same titch i saw at the Expo ? you have been on the pies .

Loads of more overall mass gained mate, i would say hit the calfs as said already and arms.
Back has good fullness and chest to.
 
So keep banging away at it Daz 

it sure is lol, yeah trying to bulk without putting to much fat on but i seem to put it on easy.hoping when i diet down to be nearer 11stone. i,m still slimmer than i was when i started my preap feb time. probably keep bulking till march time. so probably curse as i am now not sure my weight going to weigh myself the end of the week.

Thats it :bulking and fat gained, keeping the balance can be hard ,and xmas is coming and daz is getting bulky too, sorry beefing up i say lol.
But when the BF% comes down we will see all the growth.
Good luck Daz

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

i'm liking those pics mate...looking very solid.

back is nice n wide, when the waist comes in during prep it will be even wider.

legs looks good and impressed with the calves
 
you'll look great all cut up i think
 
good job

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forddee


Thats it :bulking and fat gained, keeping the balance can be hard ,and xmas is coming and daz is getting bulky too, sorry beefing up i say lol.
But when the BF% comes down we will see all the growth.
Good luck Daz

cheers daz the support keeps me going i was starting to panic thought i was gaining too much fat i think i just about where i want to be. going to relax at xmas cant wait then back in the gym for a couple more months of beefing up lol. love chesse suppers at xmas

Incredible Bulk


i'm liking those pics mate...looking very solid.

back is nice n wide, when the waist comes in during prep it will be even wider.

legs looks good and impressed with the calves
 
you'll look great all cut up i think
 
good job

cheers IB calves have been trainned twice a week to help improve them, james coiller said i had shocking calves when i started my preap back in feb lol that was enough to work them harder. i,ve been banging them 15reppers of squats to help the legs, next weak point bis, thanks for your support really appericate your comments 

chest got my training partner back so heavy sessions coming.

db press

warm up
34kg 15reps
50kg 10reps
55kg 8reps

barbell press

60kg 12reps
90kg 10reps
100kg 8reps

iso press machine hits higher

80kg 15reps
110kg 10reps
115kg 10reps

fly machine

135lbs 15reps
180lbs 12reps
225lbs 10reps

40mins cardio back to the cardio after a few weeks rest fel good

How much CV are you doing per week ?
I think this plays a key in body working keeping it tip top working order.
Daz

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

forddee


How much CV are you doing per week ?
I think this plays a key in body working keeping it tip top working order.
Daz

40mins low intensity 4 times a week

nice session there mate!

echo daz on keeping the cardio up even in the off season

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i see muscle talks own ricarrdo down my gym last night looking in great shape for offseason really nice bloke, he was having a bit of a pose down.

legs

leg extension

warm up
150lbs 15reps
165lbs 12reps
195lbs 10reps
225lbs 10reps

ham curl

120lbs 12reps
150lbs 10reps
195lbs 10reps
210lbs 10reps

hack squats

60kg 15reps
90kg 15reps
120kg 12reps
130kg 8reps

sldl
30kg 12reps times 12

calves
60kg 15reps
90kg 15reps
120kg 15reps
120kg 15reps

great session just realized i didnt do any leg press how did i forget my quads where done.

let some steam off friday night went for a couple of beers ended up being a session and not being able to diet for a couple of days due to feeling like cr*p so wont be doing that again, december a very busy month with meals out planned so going to try up the cardio a bit to keep the fat off, but going to relax with the family over xmas. did 45mins on the bike this morning havent done that for a while as been doing it in the evening quite enjoyed it back to the gym to night cant wait.

chest

incline db press

warm up
40kg 15reps
55kg 8reps
55kg 8reps
untill i get 10reps on 55kg dumbells not going to push for the 60kg

incline flys

34kg 15reps
40kg 10reps
55kg 5reps lost balance dropset 24kg 12reps

seated chest press

190lbs 12reps
210lbs 10reps
240lbs 8reps dropset 150lbs 12reps

cables superset with seated iso db press machine

50lbs 20reps 40kg 20reps
60lbs 20reps 40kg 20reps
70lbs 12reps 40kg 15rteps

good session great pump had to go back to work gutted, did my cardio this morning 45mins on the bike.

Good to see all's going well Graham.

Did you speak to Ricardo when you saw him?

James Collier
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James


Good to see all's going well Graham.

Did you speak to Ricardo when you saw him?

hi james yeah did have a quick chat with him, he is a really sound bloke so much energy for bodybuilding, he said he had the whole mt team supporting him next year.said he was going to compete in america.

bis and tris

db curls

10kg warm up
16kg 12reps
20kg 10reps
24kg 8 reps dropsert 10kg 12reps

preacher

25kg 12reps
30kg 10reps
40kg 8repsd dropset 25kg 10reps

preacher hammer curl

10kg 15reps
12kg 12reps
15kg 10reps

close grip pusdown superset with wide grip cant remember the weights 3 sets of each

overhead extension

10kg 15reps
12kg 15reps
15kg 15reps

dips 15reps times 3sets

fell like i,m coming down with something gutted!!!!!!!

legs

squats

warm up
90kg 15reps
120kg 10reps
140kg 6reps

leg press

90kg 12reps
120kg 10reps
150kg 10reps
180kg 8reps

leg extensions

195lbs 15reps
210lbs 12reps
225lbs 10reps

calves toe press

135lbs 15reps
160lbs 15reps
190lbs 15reps
250lbs 15reps
275lbs 12reps

ham curl

160lbs 12reps
180lbs 12reps
190lbs 10reps

feel sick cold coming on yet i lifted heavier than normal strange having the night off the gym due to cold dont want to make it any worse.

definately worth a day or two off if you feel the affects of a cold coming on!

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quick question for everyone when you use the barbell for chest/ squats do you add the weight of the bar ive  never done this thats why i,m bench press has never seemed as strong as my dumbell press. just wondering how everyone else does it

chest tonight

barbell press
50kg warm up 15reps
80kg 12reps
110kg 10reps
120kg 6reps

db press
 40kg 12reps
 50kg 10reps
55kg 6reps dropset 34kg 10reps

fly machine superset with strict db flys with 3second hold at the bottom

180lbs 12reps 12kg 12reps
210lbs 7reps 12kg 10reps
150lbs 10reps dropset 135lbs 10reps 12kg 10reps


calves
60kg 15reps
60kg 15reps
90kg 15reps
120kg 15reps

40mins cardio  good session

well your lifting the bar, and it weights 20kg, so yes add it to the total!!!

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if its just the sniffles i carry on training, if its a proper virus then i take it off.

just wipe down any equipment you use, i seriously want to hit anyone who sneezes, picks up a dumbbell and then puts it back!

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still a little bunged up but over the worst trainned bis and tri to night training partner off ill probably caught it off me as it going around at work as well not the best of session nearly didnt go but dragged my arse down there

seated db curl

10kg 15reps
14kg 12reps
16kg 10reps
18kg 10reps

ez bar

12kg 15reps
22kg 15reps
42kg 10reps
42 kg 9reps

db hammer curl

10kg 15reps
15kg 12reps
15kg 10reps

tris

2sets of dips 15reps

rope pulldown

30kg 15reps
35kg 12reps
40kg 10reps
40kg 10reps

overhead arm extensions

12kg 10reps
12kg 10reps
14kg 10reps

no world records broken and i skipped cardio aim to do it in the morning.

legs to night thought it was a good session but just checked last weeks session and squatted the same weight

squats

warm up 20reps
110kg 15reps
140kg 10reps had twelve but bottled it felt a little umcomfortable
160kg 6reps

ive added the weight of the barbell this week going to hit 15reps 140kg thats my goal

hamstring curl

120lbs 20reps
195lbs 10reps
210lbs 10reps
225lbs 6 reps PB

calves seated superset with satnding on step and another set on the floor

15kg 12reps  step 15reps  toes in 15reps
30kg 10reps step 12reps toes 12reps
15kg 12reps step 12reps toes 12reps

leg press machine

175lbs 20reps
265lbs 20reps
320lbs 20reps
375lbs 15reps

leg exten top of movement

105lbs 30reps
90lbs 30reps
75lbs 30reps

30mins cardio

well done on the hammy PB!
squats look good, keep a mental note if you can of the previous lifts if you dont use a notebook at the gym, saves you repeating a weight.

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Incredible Bulk


well done on the hammy PB!
squats look good, keep a mental note if you can of the previous lifts if you dont use a notebook at the gym, saves you repeating a weight.

cheers IB going to stick to that weight  for the moment intill i get 15 full reps do you include the weight of the bar in your lifts when you squat, my legs are improving alot i think might put a pic up soon just of my legs need more sweep on the hams limited to han machines might add sldl in my routine more.

If the bar is made out of balsa wood then no... if its an olympic steel barbell weighs 20kg then yes

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shoulders

seated press

100lbs 20reps warm up
140lbs 15reps
190lbs stack 10reps
200lbs 8reps

side laterals

16kg 15reps
20kg 10reps
22kg 12reps
24kg 8reps PB dropset 12kg 15reps

shoulders pumped and looking good

front cable

didnt take notice of the weight 4 sets

arnorld press db press

16kg 15reps
20kg 12reps
22kg 10reps dropset 12kg 15reps

db shrugs

40kg 12reps
50kg 10reps
50kg 10reps

bent over lat rasise

14kg 15reps
14kg 12reps
10kg 15reps
 
shattered good session tho looked really big and pumped, as for diet going well really pleased with my bulk feel like i,ve put some size on my quads calves and biceps need to improve my chest seems to be falling behind ,allways been my strongest might try more barbell press instead of a chest press machine going well tho, i will be having a little break over xmas peroid to spend some quailty family time and eat like a normal person for ten days then back to work.

let it snow rang the gym closing early due to bad weather what a joke so left work to squezze a back session in but not time for cardio shame.

3sets oc chins 10reps

bent over rows

80kg 12reps
110kg 10reps
130kg 6reps

w grip pulldown on cables see this in some ones journal so thought i would give it ago felt pretty good

40lbs a side 10reps
60lbs a side 10reps
90lbs a side 10reps
100lbs a side 10reps

low pulley rows

135lbs 12reps
180lbs 10reps
225lbs 10reps
250lbs 6reps

lat pulldown without knee support

105lbs 12reps
120lbs 12reps

that was it really back was pumped so left it there as it was kicking out time

havent got time to write up my whole workout but i trainned back again cause my training partner had missed it for two weeks great session i managed to deadlift 170kg for 5reps amd 140kg for 8reps so all going well.

good lifting on the deads,  i wouldnt even dare try lift that, think my back would explode and my knees collapse!

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dazc


good lifting on the deads,  i wouldnt even dare try lift that, think my back would explode and my knees collapse!

cheers dazc feeling stronger every session still trying to br careful not to cause injury.
 
my last session last night it was chest i tryed the 60kg db and got 5reps really pleased with my whole year of training think my lean bulk has gone well lifting heavier on squats,deads and db press so a good sign its working,i,m going to have a rest over xmas with training and diet only ten days then going to reveiw what i want to acheive in 2010,i,m sure i will sneak in a few session but nothing strict, just a big thanks to james coiller who has helped me with my diet since feb all the way till xmas couldnt haved achevied it without his expert eye
 
and cheers for all the on mt for your advice and support. hope everyone has a great xmas and new year. graham

just to let everyone know who was following my progress i have a new journal in the bodybuilding and comps section. thanks for everyone with there support and advice in this journal. titch