James' Journal

Nice progress man. Your lifts are almost identical to mine.

Haven't updated my J in a while though :O

I think I'm gonna add some DB benches into the routine.

Weight: 175 lbs
Height: 6 Ft
Body Fat: 15.8% (Cutting) 
Journal (New & improved 115KG Bench!)  
  

Good lifts mate. That Iphone app looks canny. Makes me want an iphone now

Cheers lads

jedi


Good work on the squats.

For shoulders; I always find it a bit odd if someone can do more on the rear raise than front. The rear delt is the smallest head of the three and I reckon if you isolate it properly it is also easily the weakest. It usually looks as though those lifting heavier get a lot of back into the movement and make it more of a row. Specifically it tends to get lots of lower trap into the movement so that what happens is the shoulder blades are pulled together rather than the arm working through the quite limited range of motion of the rear delt.
I sound like a bit of an @rse there but it is just one of those things that I find interesting.

I'll see if I can find some vids to illustrate the point and post 'em in my journal to save cluttering your place up with my pernickity ramblings.

Towards the end I felt like I was lifting up a bit and form was going to sh1t so I think you're spot on mate.

My Journal

No real progress this week

barbell bench press  62.5 kg    8
barbell bench press  62.5 kg    6
barbell bench press  60 kg    6

dumbbell incline bench press  23.5 kg    8
dumbbell incline bench press  21 kg    8
dumbbell incline bench press  21 kg    7

dumbbell flye  9.5 kg    8
dumbbell flye  9.5 kg    8
dumbbell flye  9.5 kg    8

barbell curl  30 kg    8
barbell curl  27.5 kg    8
barbell curl  27.5 kg    7

dumbbell biceps curl  11 kg    6
dumbbell biceps curl  11 kg    8
dumbbell biceps curl  11 kg    8

My Journal

Session was going well until SLDL, will be posting a thread in training about my injury.

Squat 55kg x5
Squat 75kg x5
Squat 75kg x5
Squat 75kg x5

Calf raise 92.5kg x10
Calf raise 92.5kg x10
Calf raise 92.5kg x10

My Journal

Still struggling with shoulder press and had to drop weight on lateral raise. Shrug's and close grip bench was up but my triceps were exhausted by the time I got to skulls.

barbell shoulder press  45 kg  x6
barbell shoulder press  42.5 kg  x8
barbell shoulder press  42.5 kg  x6

lateral raise  7.25 kg  x8
lateral raise  7.25 kg  x8
lateral raise  7.25 kg  x8

front raises  9.5 kg  x8
front raises  9.5 kg  x8
front raises  9.5 kg  x8

rear lateral raise  9.5 kg  x8
rear lateral raise  9.5 kg  x8
rear lateral raise  9.5 kg  x8

close grip bench press  50 kg  x8
close grip bench press  55 kg  x8
close grip bench press  55 kg  x4

skull  25 kg  x6
skull  25 kg  x4

shrug  70 kg  x15
shrug  77.5 kg  x15
shrug  77.5 kg  x15

My Journal

I wouldn't exactly call that "struggling" with OHP to be honest! That's a very respectable weight. Do you use a full ROM?

JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

Have you tried supersetting the skulls/close grip? So that you do your skulls then instead of putting the bar down you knock out some more reps as a close grip type bench. I think I am going to go back to doing this rather than upping the weight on the skulls.

Team "Show Pony"

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

CitizenKane


I wouldn't exactly call that "struggling" with OHP to be honest! That's a very respectable weight. Do you use a full ROM?

Thanks mate, I just can't increase it for some reason, bit like most of my lifts. To be honest I think I've under estimated the importance of getting your diet sorted. The bar comes down to to my chest maybe an inch above on some reps.

jedi


Have you tried supersetting the skulls/close grip? So that you do your skulls then instead of putting the bar down you knock out some more reps as a close grip type bench. I think I am going to go back to doing this rather than upping the weight on the skulls.

I have once and it seemed quite good.

Deadlifting in 30 mins, my glute has felt a lot better today so I might have another crack at the elusive 140kg lol

My Journal

jedi


Have you tried supersetting the skulls/close grip? So that you do your skulls then instead of putting the bar down you knock out some more reps as a close grip type bench. I think I am going to go back to doing this rather than upping the weight on the skulls.

That sounds brutal. I guess you either need a spotter for them or after every set you have to roll the bar off your chest?
I might add that superset when i do my tris next

James M


Still struggling with shoulder press and had to drop weight on lateral raise. Shrug's and close grip bench was up but my triceps were exhausted by the time I got to skulls.

barbell shoulder press  45 kg  x6
barbell shoulder press  42.5 kg  x8
barbell shoulder press  42.5 kg  x6

lateral raise  7.25 kg  x8
lateral raise  7.25 kg  x8
lateral raise  7.25 kg  x8

front raises  9.5 kg  x8
front raises  9.5 kg  x8
front raises  9.5 kg  x8

rear lateral raise  9.5 kg  x8
rear lateral raise  9.5 kg  x8
rear lateral raise  9.5 kg  x8

close grip bench press  50 kg  x8
close grip bench press  55 kg  x8
close grip bench press  55 kg  x4

skull  25 kg  x6
skull  25 kg  x4

shrug  70 kg  x15
shrug  77.5 kg  x15
shrug  77.5 kg  x15

Looking good. How are you finding doing the side laterals, front raises and rear laterals. Do you manage ok with all those isolation movements, I would imagine you get some burn from them

Thanks mate, side laterals are difficult, my shoulders crunch when I do them. This week I kept rest down to a maximum of 1 minute between sets and my shoulders felt really exhausted after.

My Journal

Good session, deadlift PB and added 5kg to my rows.

Didn't do my injury any favours though.

deadlift  25 kg  x8
deadlift  55 kg  x4
deadlift  75 kg  x1
deadlift  95 kg  x1
deadlift  120 kg  x1
deadlift  140 kg  x1 PB
deadlift  120 kg  x1
deadlift  120 kg  x3

chinup  x3
chinup  x2
chinup  x3

barbell bent-over row  50 kg  x8
barbell bent-over row  50 kg  x8
barbell bent-over row  55 kg  x8

My Journal

Nice one mate. I bet you were chuffed to get the 3 plates aside up. Keep progressing as you are and you should be lifting 4 plates aside in no time

Thanks mate and yes I'm well chuffed, it actually went up easier than my previous PB which was 130kg although it did take 3 weeks of attempting it.

My Journal

Nice work on the DL PB J - always a nice milestone to get once you stick another plate each side!

Well done on the PB!

JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

Cheers lads, got 150 firmly in my sights now!

My Journal

Nice work on the pb
...and repping the 120.

Team "Show Pony"

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

Thanks mate

My Journal

Felt like a good session yesterday, dropped the weight by 5kg on the EZ curls and went for more reps.

Bench 60kg x8 Bench 62.5kg x8
Bench 60kg x7

DB incline 23.5kg x8
DB incline 23.5kg x6
DB incline 21kg x8

Flye 9.5kg x8
Flye 9.5kg x8
Flye 9.5kg x8

EZ curl 25kg x10
EZ curl 25kg x10
EZ curl 25kg x10

DB curl (thumbless) 11kg x8
DB curl (thumbless) 11kg x7
DB curl (thumbless) 11kg x8

My Journal

James M


Felt like a good session yesterday, dropped the weight by 5kg on the EZ curls and went for more reps.

Bench 60kg x8 Bench 62.5kg x8
Bench 60kg x7

DB incline 23.5kg x8
DB incline 23.5kg x6
DB incline 21kg x8

Flye 9.5kg x8
Flye 9.5kg x8
Flye 9.5kg x8

EZ curl 25kg x10
EZ curl 25kg x10
EZ curl 25kg x10

DB curl (thumbless) 11kg x8
DB curl (thumbless) 11kg x7
DB curl (thumbless) 11kg x8

I did that and I have a great pump in them.

My Training Journal

How long do you rest between sets?

My Training Journal

[James
]

James M


Felt like a good session yesterday, dropped the weight by 5kg on the EZ curls and went for more reps.

Bench 60kg x8 Bench 62.5kg x8
Bench 60kg x7

DB incline 23.5kg x8
DB incline 23.5kg x6
DB incline 21kg x8

Flye 9.5kg x8
Flye 9.5kg x8
Flye 9.5kg x8

EZ curl 25kg x10
EZ curl 25kg x10
EZ curl 25kg x10

DB curl (thumbless) 11kg x8
DB curl (thumbless) 11kg x7
DB curl (thumbless) 11kg x8

I did that and I have a great pump in them.

I've done the same. Dropped the weight right down and now concentrate on lifting the weight under control using as much as biceps as possible. I actually find its much harder this way than when i was lifting a lot heavier

[James
]

How long do you rest between sets?

On curls about a minute, benching probably 2.

Krisby

[James
]

James M


Felt like a good session yesterday, dropped the weight by 5kg on the EZ curls and went for more reps.

Bench 60kg x8 Bench 62.5kg x8
Bench 60kg x7

DB incline 23.5kg x8
DB incline 23.5kg x6
DB incline 21kg x8

Flye 9.5kg x8
Flye 9.5kg x8
Flye 9.5kg x8

EZ curl 25kg x10
EZ curl 25kg x10
EZ curl 25kg x10

DB curl (thumbless) 11kg x8
DB curl (thumbless) 11kg x7
DB curl (thumbless) 11kg x8

I did that and I have a great pump in them.

I've done the same. Dropped the weight right down and now concentrate on lifting the weight under control using as much as biceps as possible. I actually find its much harder this way than when i was lifting a lot heavier

Yeah and get a massive pump.

My Journal

Pleased with todays session, squats up again and calf raises up a lot, I am doing them on the flat though as I haven't found a safe way of doing them at home with a lot of weight.

Dropped SLDL until this pain goes away.

Only occurred to me after that I've been doing 3x8 but changed squats to 5 reps so should've added another set in I guess, would've needed to drop the weight though.

Squat 75kg x5
Squat 80kg x5
Squat 80kg x5

Calf raise 100kg x15
Calf raise 120kg x10
Calf raise 120kg x10

My Journal

First time I've trained in almost a week.


Bench 65kg x5
Bench 65kg x5
Bench 60kg x6
Bench 60kg x4
Bench 55kg x7

DB incline 23.5kg x8
DB incline 23.5kg x6
DB incline 21kg x6

Fly 9.5kg x8
Fly 9.5kg x8
Fly 9.5kg x8

BB curl 25kg x10
BB curl 25kg x10
BB curl 25kg x7

DB curl 11kg x8
DB curl 11kg x8
DB curl 11kg x8

My Journal

Happy with tonights session, got a squat PB and think 100kg is definitely possible next week

Squat 75kg x1 
Squat 85kg x1
Squat 90kg x1 PB 
Squat 80kg x5  
Squat 80kg x3
Squat 70kg x5
Squat 70kg x5


Calf raise 120kg x10
Calf raise 120kg x10
Calf raise 120kg x15

My Journal

That shoulder press is creeping up slowly

BB shoulder press 47.5kg x4 
BB shoulder press 45kg x8
BB shoulder press 45kg x5
BB shoulder press 45kg x7

Lateral raise 8.5kg x8
Lateral raise 8.5kg x8
Lateral raise 8.5kg x8

Front raise 9.5kg x8
Front raise 9.5kg x8
Front raise 9.5kg x10

Rear lateral 9.5kg x8
Rear lateral 9.5kg x8
Rear lateral 9.5kg x8

Skulls 25kg x8
Skulls 25kg x6

Kickbacks 8.5kg x8
Kickbacks 8.5kg x8
Kickbacks 8.5kg x8

Shrugs 75kg x10
Shrugs 75kg x10
Shrugs 75kg x10

My Journal

James M

Happy with tonights session, got a squat PB and think 100kg is definitely possible next week

Good news.
If the idea doesn't seem so attractive on the day then look to double or triple that 90, that'll boost the confidence for the week after.

Team "Show Pony"

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

Thanks mate, had a poor session today, deads felt heavy and the pain has come back causing me some grief. Rows were up though.

After the warmup I went 115kg x1, 127.5kg x1, 120kg x1 then had to call it a day, very disappointing as its well down.

Pullup 3x3

BB row 55kg x8
BB row 55kg x8
BB row 55kg x8

My Journal

Felt like a good session tonight, finally hit 70kg bench albeit only for 2 reps but its progress.

Bench 70kg x2 
Bench 65kg x5
Bench 65kg x4
Bench 60kg x5
Bench 60kg X5

DB incline 23.5kg x8
DB incline 23.5kg x8
DB incline 21kg x7

Flye 9.5kg x8
Flye 11kg x8
Flye 11kg x8

EZ curl 27.5kg x10
EZ curl 27.5kg x10
EZ curl 27.5kg x8

DB curl 11kg x8
DB curl 12kg x8
DB curl 12kg x6

My Journal

JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

Good stuff on the 70, especially getting 'reps'

I hope you gave yourself a;

Come to think of it I reckon I need to get more 'mirror fives'

Team "Show Pony"

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

Cheers lads!

My Journal

Another PB tonight, went too deep on 90kg and had a real grinder, was pleased to get 100kg

Squat 25kg x8
Squat 55kg x2
Squat 75kg x1
Squat 90kg x1
Squat 100kg x1 PB
Squat 80kg x3
Squat 80kg x3
Squat 80kg x3

Calf raise 130kg x10
Calf raise 130kg x10
Calf raise 130kg x10

My Journal

awsome james your progressing great. keep the pb's coming
 
 
all the best
 
Joe

Cheers buddy!

I stand between the squat stands to do calf raises and trapped my hand for what must be the 3rd bloody time!!

My Journal

Ton up on the squat ....nice.
Maybe do 102.5 next week to say you squat 'in excess of 100kilos'.

That pinch looks nice

Team "Show Pony"

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

Thanks mate, going to have a crack at 105 next week.

The pinch hurt like a bastard lol

My Journal