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RE: My progress journal - 180kg deadlift nailed video - Dec. 13 2007 0:45:55
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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13/12/07
My weight log is in the car, I'll post up tomorrow.
Nailed a new deadlift pb though at 185kg - went up easily, no ****ing about!
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RE: My progress journal - 180kg deadlift nailed video - Dec. 17 2007 22:02:47
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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17/12/07
Bench - 8x100, 8x90, 6x80, 10x60
Xovers - 10x25, 6x40, 8x30, 10x20
Incline bench - 10x20, 10x22.5, 10x25
Curls - 15x25, 12x30, (10x30, 10x15)
Seated curls - 8x12.5, 20x15
Con curls - 12x10, 15x10
Ace session, really nailed shoulders chest and bis....Am going to eat like a horse and grow! Last push before year end results!
< Message edited by paj_mccarthy -- Dec. 17 2007 22:03:34 >
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RE: My progress journal - 180kg deadlift nailed video - Dec. 21 2007 21:53:39
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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Hadcore workout
Deadlifts - 8x150 (only set worth writing)
Tricep extensions - up to 10x40k
The rest was crap.
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RE: My progress journal - 180kg deadlift nailed video - Dec. 30 2007 4:22:34
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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After a week off (drinking, eating crap and pretty much doing everything badly) for xmas, I had my first session back in the gym today.
And equalled my bench press personal best (strange, huh!)
Managed 100kg x 9 reps for my heaviest set
The chest and biceps got anhialated. Good fun.
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RE: My progress journal - 180kg deadlift nailed video - Dec. 30 2007 4:25:25
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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Nicked BSGs leg routine, I shall be using this from now on:-
Squats 3x8
Leg press 3x8
Stiff legged deads 3x8
Leg extension 10 reps; 10 second rest; 10 reps; 10second rest; 10 reps
Leg curls 10 reps; 10 second rest; 10 reps; 10second rest; 10 reps
Finish off with some heavy calfs for 3 sets of 8 reps.
Cheers bigscotbastard
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RE: My progress journal - 180kg deadlift nailed video - Jan. 6 2008 0:06:27
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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5/01/08
Back and triceps today :-
Deadlifted 140 for 10, 160 for 5 - nothing special
Dips - bw+60 for 4 reps
Rows - 60k for 12
Db extensions (tris) - 40k for 10
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RE: My progress journal - 180kg deadlift nailed video - Jan. 12 2008 23:39:44
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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11th January 2008
Bench - 6x105, 12x80, 6x90, 6x80, 10x60
Chest flyes
Chest machine
Seated curls
Single conc curls
ez BB curls
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RE: My progress journal - 180kg deadlift nailed video - Jan. 15 2008 12:16:14
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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14th Jan
Deadlifts - 5x140, 6x160, 1 x 170
DB presses - 10x40, 10x42.5, 10x42.5
90 degree rows
pushdowns
pulldowns.
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RE: My progress journal - 180kg deadlift nailed video - Jan. 16 2008 0:42:44
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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Diet today:
8:30am 300g raspberry yoghurt, 1/3 litre egg white, scoop of whey, milk, scoop of malto, flaxseed oil
11:00am scoop of whey with 2 scoops malto + water
12:45 Chix breast with pasta alfredo
15:30 2 bananas, 1/2 scoop whey with 1 scoop malto + water
16:30 pint of milk
18:00 200g yoghurt, whey, 3 scoops malto, flaxseed oil
19:00 football
20:40 Scoop of whey, 2 scoops malto
21:45 2 chicken breasts, tortilla, peppers, fajita sauce
22:45 Bowl of cornflakes, milk
23:45 scoop of whey, flaxseed oil, 1/3 pt milk
Need to slightly reduce my dependency on whey. Apart from anything else, it costs me a blasted fortune.
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RE: My progress journal - 180kg deadlift nailed video - Jan. 16 2008 0:43:10
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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And in case you hadn't guessed - I'm on a bulk!
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RE: My progress journal - 180kg deadlift nailed video - Mar. 2 2008 1:16:24
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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2/3/08
I'm doing 5x5 now for my push day.
bench - 4x105, 5x102.5, 4x102.5, 4x102.5, 2x102.5
shoulder db press - 5x30, 5x30, 5x30, 5x30
dips - 5x20, 5x30, 5x30, 5x30.
Increase on both db and dips. Do bench at 102.5 for 5 next week.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 3 2008 23:10:28
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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Kerr mate, I'll pop in your journo...
The 5x5 program I'm doing follows the dual factor theory - 4 load weeks (week 1 being quite light) followed by 3-4 deload and intensification weeks. I am following a madcow variation of Bill Starr's famous 5x5 routine and aim to hit new PBs in all lifts by weeks 5-6, hopefully continuing to 7 and 8 if all is going well.
Squat - 5x97, 5x97, 5x97, 5x97, 5x97 Light.
Bench - 5x65, 5x71, 5x76, 5x81
Row - 5x50, 5x53, 5x55, 5x58, 5x60
Easy session...As it should be at the beginning.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 5 2008 23:10:15
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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March 5th
Squat - 5x5x87
Deadlift - 5x5x124
Incline bench - 5x5x62
Good w/o - light weights.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 8 2008 0:19:32
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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8/3/2008
Squat - 5x80, 5x86, 5x92, 5x99, 5x105
Bench - 5x5x80
Row - 5x5x60
Good w/o - light weights again
Can't wait for the weights to start getting heavier.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 10 2008 23:08:15
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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10/3/2008
Squat - 5x5x109
Bench - 5x74, 5x79, 5x85, 5x91, 5x97 (felt strong)
Row - 5x54, 5x58, 5x62, 5x67, 5x71
Good workout - on track for some records next week
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RE: My progress journal - 180kg deadlift nailed video - Mar. 12 2008 23:01:59
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
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12/03/2008
Squat - 5x5x100
Deadlift - 5x5x140
Incline bench - 5x5x70
Good session - all lifts felt pretty easy, deads were the hardest, but defo had more in the tank.
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RE: My progress journal - 180kg deadlift nailed video - Mar. 15 2008 0:57:49
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paj_mccarthy
Posts: 549
Joined: Mar. 22 2004
From: United Kingdom
Status: offline
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15/03/2008
Squat - 5x90, 5x97, 5x104, 5x111, 5x118
Bench - 5x5x90
Row - 5x5x66
Good workout - all felt strong. Next week is crunch time, on Monday I am due to squat 127 for 5x5, bench up to 108 for 5 reps and row up to 79 for 5 reps. I don't know if I will be able to manage, I'll have to go to the gym with the right mental attitude.
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