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RE: The road to 90 kg! - Apr. 18 2008 10:31:36
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john_cappa
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Back/bicep
Today back/bi
warmup
Deads
60*5
100*5
110*5
120*5
Weight felt light,positive i could rep 150/160 but gonna keep it light and slow for the time being over my back
Chins
3*failure assisted @ 19.5, failure was *11, 7,5 reps
ultimate strength systems machine (mimics chins movement, similar to lateral pull down but uses levers rather than cable)
30*10
50*10
60x10
Cable row
40*10
45*10
50*10
Bicep curl
14*10
16*10
18*7
finshed with a few cable bicep curls
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RE: The road to 90 kg! - Apr. 19 2008 13:57:43
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john_cappa
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chest/tri
Warm up then...
incline dumbel press
22kg*10
26kg*10
30kg*8 plus 2 assisted,
Flat dumbell press
26*10
30*7 plus 3 assisted
Dumbell flies
12,14,16 *10
CGBP
30, 40,50 *10
Tricep push downs
3*10 + one drop set
Also did some pec deck and tr extensions to finish
Good session considering i was tired from working last night still
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RE: The road to 90 kg! - Apr. 20 2008 23:41:48
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Dan Nukem
Posts: 9315
Joined: Sep. 21 2002
From: Ireland
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Just an observation mate, but it looks like your not getting enough compounds in, and on the compounds you do get in, you don't have enough sets.
Given that your essentially on a comeback here, your body is probably well capable of dealing with stress (well if you can get 3 days drinking in  .
How about dropping chins when you do deadlifts, alternate deadlifts every 2nd week and hit them heavy.
Every first week, hit chins, and crucify your upper back.
Instead of doing 3 sets of however many reps, set a number such as 50.
Now this is the meat and potatoes of your workout, the rest is an afterthought.
So you will do however many sets it takes until you have completed 50 chin ups.
1 set you may do 10, next set only 3, next set only 2. If it takes an hour just to do chins, well then it takes an hour.
This is a trick I learned from Arnie's book, and it seems to work for everybody.
Strength comes up very quickly in upper back and arms.
Also, where is your bent over row? You've gotta have a bent over row in there.
Drop some of those machines and cables, get more of the basic compounds in.
Similarily for chest, DBs are good imo, but alternate them.
First week, focus on dips - same technique as chins, followed by flat or decline barbell press
Second week, start with the press, followed by dips.
Get those dumbells in after you've broken down the muscle on the compounds (if you can!)
I've subscribed to your journal, will be watching with interest mate
< Message edited by Dan Nukem -- Apr. 20 2008 23:47:00 >
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RE: The road to 90 kg! - Apr. 21 2008 8:55:17
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
Status: offline
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hey looking pretty good on ya stats and pic mate.
will be following ya progress
cheers for commenting on me journal by the way
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RE: The road to 90 kg! - Apr. 21 2008 14:45:58
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john_cappa
Posts: 2407
Joined: Apr. 5 2007
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quote:
ORIGINAL: Dan Nukem
Just an observation mate, but it looks like your not getting enough compounds in, and on the compounds you do get in, you don't have enough sets.
Given that your essentially on a comeback here, your body is probably well capable of dealing with stress (well if you can get 3 days drinking in .
How about dropping chins when you do deadlifts, alternate deadlifts every 2nd week and hit them heavy.
Every first week, hit chins, and crucify your upper back.
Instead of doing 3 sets of however many reps, set a number such as 50.
Now this is the meat and potatoes of your workout, the rest is an afterthought.
So you will do however many sets it takes until you have completed 50 chin ups.
1 set you may do 10, next set only 3, next set only 2. If it takes an hour just to do chins, well then it takes an hour.
This is a trick I learned from Arnie's book, and it seems to work for everybody.
Strength comes up very quickly in upper back and arms.
Also, where is your bent over row? You've gotta have a bent over row in there.
Drop some of those machines and cables, get more of the basic compounds in.
Similarily for chest, DBs are good imo, but alternate them.
First week, focus on dips - same technique as chins, followed by flat or decline barbell press
Second week, start with the press, followed by dips.
Get those dumbells in after you've broken down the muscle on the compounds (if you can!)
I've subscribed to your journal, will be watching with interest mate
so basically you saying give it a good mix up every week or two? i might just do, ive found my interest waning lately as ive lost my training partner so changing every week may do the trick
_____________________________
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - Apr. 21 2008 14:46:43
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john_cappa
Posts: 2407
Joined: Apr. 5 2007
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quote:
ORIGINAL: kingoblack
hey looking pretty good on ya stats and pic mate.
Not me mate!! ****ing hell wish it was! Frank McGrath
_____________________________
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - Apr. 21 2008 14:54:05
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Dan Nukem
Posts: 9315
Joined: Sep. 21 2002
From: Ireland
Status: online
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quote:
ORIGINAL: john_cappa
quote:
ORIGINAL: Dan Nukem
Just an observation mate, but it looks like your not getting enough compounds in, and on the compounds you do get in, you don't have enough sets.
Given that your essentially on a comeback here, your body is probably well capable of dealing with stress (well if you can get 3 days drinking in .
How about dropping chins when you do deadlifts, alternate deadlifts every 2nd week and hit them heavy.
Every first week, hit chins, and crucify your upper back.
Instead of doing 3 sets of however many reps, set a number such as 50.
Now this is the meat and potatoes of your workout, the rest is an afterthought.
So you will do however many sets it takes until you have completed 50 chin ups.
1 set you may do 10, next set only 3, next set only 2. If it takes an hour just to do chins, well then it takes an hour.
This is a trick I learned from Arnie's book, and it seems to work for everybody.
Strength comes up very quickly in upper back and arms.
Also, where is your bent over row? You've gotta have a bent over row in there.
Drop some of those machines and cables, get more of the basic compounds in.
Similarily for chest, DBs are good imo, but alternate them.
First week, focus on dips - same technique as chins, followed by flat or decline barbell press
Second week, start with the press, followed by dips.
Get those dumbells in after you've broken down the muscle on the compounds (if you can!)
I've subscribed to your journal, will be watching with interest mate
so basically you saying give it a good mix up every week or two? i might just do, ive found my interest waning lately as ive lost my training partner so changing every week may do the trick
Well not changing everyweek, but changing focus every week.
You still have to keep track of your lifts and reps etc.
If you just go to the gym and train recklessly, it'll be hard to make good progress.
But if you concentrate on heavy compounds and adjust the focus every 2nd week, you should see rapid strength gains, mass gains tend to follow shortly afterward.
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RE: The road to 90 kg! - Apr. 21 2008 15:03:22
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john_cappa
Posts: 2407
Joined: Apr. 5 2007
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quote:
ORIGINAL: Dan Nukem
If you just go to the gym and train recklessly, it'll be hard to make good progress.
But if you concentrate on heavy compounds and adjust the focus every 2nd week, you should see rapid strength gains, mass gains tend to follow shortly afterward.
ah yeah i see what you mean now, thats for the interest mate, might try something like that for the next few months
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - Apr. 21 2008 19:00:37
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
Status: offline
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quote:
ORIGINAL: john_cappa
quote:
ORIGINAL: kingoblack
hey looking pretty good on ya stats and pic mate.
Not me mate!! ****ing hell wish it was! Frank McGrath
lol ah well keep up the good work:)
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eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The road to 90 kg! - Apr. 23 2008 11:39:37
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john_cappa
Posts: 2407
Joined: Apr. 5 2007
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Back and Biceps concentrating on back thickness
Dead lift
60*5*2
110*5
120*5
130*5
140*5
140*4
Bent over row
40*10
50*10
60*9*2
Cable row
40,45,50,*10
55*8
ultimate strength systems machine (mimics chins movement, similar to lateral pull down but uses levers rather than cable)
30*15
50*10
60x10
finished with some bicep curls
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - Apr. 23 2008 12:25:45
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Imsimon
Posts: 653
Joined: Apr. 16 2006
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hello mate! looks like I'll keep an eye on this journal! your lifts are in a similar ball park to me and im interested to see how you get on with dans suggestions, before i had got that far in the journal i had also thought you could do with a bit more focus on the the core lifts but all seems to be going well! i'll keep my eyes peeled!
good luck!
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RE: The road to 90 kg! - Apr. 24 2008 10:29:40
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john_cappa
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Joined: Apr. 5 2007
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quote:
ORIGINAL: Imsimon
hello mate! looks like I'll keep an eye on this journal! your lifts are in a similar ball park to me and im interested to see how you get on with dans suggestions, before i had got that far in the journal i had also thought you could do with a bit more focus on the the core lifts but all seems to be going well! i'll keep my eyes peeled!
good luck!
thanks mate! i have since upped intensity on core lifts and im feeling it already!
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - Apr. 24 2008 10:33:50
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john_cappa
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Shoulders yesterday
Seated Dumbell press
20, 24 x 10
28 x 10
28x9
30x5
Really happy with shoulder press last night, adding weight amd reps every week
lateral raises
10, 12 x 10
14 x 10
Front raises
10,12,14x10
skipped any rear delt work as doms in upper bach were too bad
good session
Diet has been fairly good so far this week also
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - Apr. 30 2008 13:03:35
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skinnybloke
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From: Australia
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No updates for almost a week. Whats goin on softc()ck?
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RE: The road to 90 kg! - May 1 2008 14:16:18
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john_cappa
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Joined: Apr. 5 2007
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quote:
ORIGINAL: skinnybloke
No updates for almost a week. Whats goin on softc()ck?
Hee Hee!
I have been training1 just not documenting it!
Got some good lifts on all bodyparts over the last week!
Ive decided to drop squats from my training which imsurely ill get killed over! oh well 
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - May 1 2008 14:22:03
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Dan Nukem
Posts: 9315
Joined: Sep. 21 2002
From: Ireland
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If you goal is to get big, dropping squats will ruin you.
If you going for a bodybuilder look, probably won't do that much damage in the short term.
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RE: The road to 90 kg! - May 1 2008 14:25:55
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john_cappa
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quote:
ORIGINAL: Dan Nukem
If you goal is to get big, dropping squats will ruin you.
If you going for a bodybuilder look, probably won't do that much damage in the short term.
Yeah just a bodybuilder look is more what i want rather than being big! At 5'7 im pretty small dont want to look like a pumped up midget so to speak!
I will obviously keep training my legs though as i have decent shape on them as it is!
how is your training and stuff going dan?
im hitting down in your direction (general direction ) for the bank holiday weekend! hitting dingle with the gf
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - May 8 2008 11:24:51
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john_cappa
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Ah back to it again! Was away for the weekend so didnt train monday/tues!
note to self! NEVER drive a car onto a beach again!! ended up having to get a tractor pull it off 
did shoulders yeterday
Seated Dumbell press
14, 20, * 10
24, 28 x 10
30x6
28x9
Single arm lateral raises
12,14,16 x 10
Front raises
12,14,16 x10
finished with some Reverse cable flies and face pulls
Training legs later on
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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RE: The road to 90 kg! - May 9 2008 10:17:06
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john_cappa
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Did legs yesterday, need to start recording weights done in gym as cant remember half of what i did now
Heaviest was leg press 170kg*10
As most of the rest of the work was machine lever and cable work i find it hard to remember!
Diet has been decent for the last few days, getting in 5-6 meals a day, not always clean but getting all the macros i need.
I tried to go back bench pressing last week, up to 60kg was fine, put on 70 kg and got an insane pain in my broken wrist so gonna have to give these a miss for a while, i donr think it is the weight is the problem as i had 34 kg dumbells in each hand last week also but i think it is the position my wrist is being put in when barbell pressing out wide, oh well dont really mind as i prefer dumbell work
Gonna give the ALRI evolution stack a go aswell for several reasons, firstly it has got pretty some pretty good reviews(and some bad ) secondly taking some things like that will encourage me to focus more on my diet which will lead to better gain etc! Also pretty down in myself lately which has effected my libido  to a anny boost in test is welcome!
Weight this morning 80.5 kg
< Message edited by john_cappa -- May 9 2008 11:18:12 >
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RE: The road to 90 kg! - May 10 2008 15:33:34
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john_cappa
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Chest yesterday
Warm up then...
incline dumbel press
24kg*10
28kg*10
30kg*10
34*10 last 3/4 assisted
Flat dumbell press
26*10
30*10 last 1 assisted
Dumbell flies
14,16,18 *10
no CGBP as stations were too busy,
Tricep push downs
3*10 + one drop set
tri extensions
3*10
Off to do back now!
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I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
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