Thought I may as well add a journal onto here:

Quick stats are:

Height: 5'9"
Weight: 86kg
BF: around 10%

Generally I like to train with volume.

Monday 7th July - Lower

Movements

Seated Leg Extentions: 20xLevel 10, 15xLevel 12, 12xLevel 14, 10xLevel 16, 8xLevel 18
ATG Squat: 8x60kg, 8x80kg, 8x100kg, 8x120kg, 5x140kg, 5x150kg, 3x160kg
Power Clean: 5x40kg, 5x50kg, 3x60kg, 3x70kg, 2x80kg, 1x85kg, 1x90kg, 1x92.5kg
Rack Deadlift (below knee): 5x140kg, 5x180kg, 5x220kg, 5x260kg, 3x280kg
Laying Leg Curl: 15xLevel 8, 12xLevel 10, 12xLevel 12, 10xLevel 14
Machine Leg Press (feet together): 20x100kg, 20x200kg, 20x300kg, 20x350kg

Comments

Solid one this evening.

Warm up of Leg Extentions felt a bit easier over last week.

ATG strength is starting to return now. Aim is to make 5x160kg next week.

Nice strength gain on Power Clean this week too. Increased 1 rep max by 7.5kg.

Rack Deadlift gained very well with a 20kg increase for the same reps.

Swapped out RDL for Leg Curls as per advice although I repped a bit higher this week, but will decrease the reps next week. RDL's will fit in later in the week.

Also good gain on Leg Press, a 50kg increase.

Hey mate, good luck with it all. I'll be checking in here, not least because you were the first person to reply to my first post on here about 3 years ago (diff username back then)!! I'm not a stalker I swear I just have a very good memory

http://www.muscletalk.co.uk/I-want-to-look-like-superman-m2983653.aspx
74.5kg (11 stone 10)
Military Press BB 70kg  
BB Bench 95kg

Also mate very strong rack pulls and squatting.

http://www.muscletalk.co.uk/I-want-to-look-like-superman-m2983653.aspx
74.5kg (11 stone 10)
Military Press BB 70kg  
BB Bench 95kg

Good stuff mate. Why the sudden gains? Are you coming back from an injury or a lay off or something?

Journal:

http://www.muscletalk.co.uk/Operation-Recovery-m2826613.aspx

Cheers G. Good to see you're still here. I've not posted a great deal in that time.

ORIGINAL: MrBigorexia

Good stuff mate. Why the sudden gains? Are you coming back from an injury or a lay off or something?

Was on holiday for a couple of weeks but I always tend to lose strength in my Legs and Chest.

Tuesday 8th July - AM Cardio / Core

Movements

Xtrainer: 20 mins @ 156 bpm, 5 mins cool down

Power Plate Planks: 3 sets holding for 45 secs

Comments

Pretty happy at staying up at 156 bpm for 20 mins first thing in the morning.

Tuesday 8th July PM - Chest / Core

Movements

Incline DB Press: 15x34hg, 15x46kg, 12x54kg, 12x54kg, 12x54kg, 13x54kg
Incline DB Fly: 15x28kg, 15x34kg, 11x42kg, 10x44kg, 7x46kg
Flat Bench Press (paused): 5x60kg, 5x100kg, 4x110kg, 2x120kg, 1x130kg
Isolever Chest Press: 15x80kg, 12x120kg, 10x160kg, 4x200kg

Decline Bench Cruch: 15xBW, 12xBW+10kg, 12xBW+10kg, 12xBW+10kg,

Comments

Chest strength nearly back to normal now on Incline DB Press and Fly.

Not done Flat Bench for a while with the bar so did a few sets in preperation for starting first off from next week.

Couple of Isolever Press sets to finish.

Wednesday 9th July - Back

Movements

Pendlay Row: 10x60kg, 10x80kg, 5x100kg, 5x110kg, 5x120kg, 4x125kg
Reverse Medium Grip Pulldown (1 sec hold to chest): 15xLevel 10, 12xLevel 13, 12xLevel 16, 12xLevel 19, 12xLevel 22(Stack), 10xStack+10kg
Straight Arm Pulldown: 15xLevel 14, 12xLevel 18, 10xLevel 19, 10xLevel 19
Cable Lat Pulldown: 15xStack, 15xStack, 15xStack
Seated Machine Row: 12xLevel 10, 12xLevel 18, 12xLevel 22, 12xLevel 24(Stack), 12xStack+10kg, 12xStack+20kg

Comments

Decent session this evening.

Strength gains both on Pendlay's and Reverse Pulldowns although these are now becoming hard to keep decent bat grip on the heaviest sets.

All other movements really worked the Lats a treat and made a good variation of movements.

Thursday 10th July - Shoulders/ Core

Movements

Rear, Rear, Side, Side, Front, Front

Seated Reverse Cable Crossover: 25xLevel 8, 18xLevel 10, 15xLevel 11, 12xLevel 12
Bent Over Reverse Cable Crossover: 15xLevel 10, 12xLevel 11, 10xLevel 12, 12xLevel 12

Seated Single DB Side Raise (1 sec hold): 15x10kg, 12x14kg, 10x18kg, 8x20kg
Seated Side Raise Machine (2 sec hold): 12xLevel 12, 12xLevel 14, 12Xlevel 16, 10xLevel 18
Superset with
Seated Side Raise Machine (normal tempo): 12xLevel 12, 12xLevel 14, 12xLevel 16, 10Xlevel 18

Seated Isolever Press: 15x100kg, 12x125kg, 10x150kg, 8x175kg, 8x200kg
Hang Clean > Push Press Complex: 5x40kg, 5x50kg, 5x60kg, 5x70kg

Ab Rollouts: 3 sets of 12

Comments

Good strength gains all around on the rear rotation which is really good.

Especially pleased with both sets of side raises.

Isolever Press strength was very good and did well to gain considering is positioning in the session.

HC > PP Complex isa new addition and I swapped instead of Standing DB Press. Fairly happy for a first attempt.

Friday 11th July - Triceps / Biceps

Movements


CG Bench Press Elbows In (4 sec negatives): 15x60kg, 8x100kg, 6x110kg, 4x115kg
Alternating sets with
CG Standing BB Curls (4 sec negatives): 15x35kg, 10x45kg, 8x55kg, 5x60kg

CG Bench Press Elbows Out (4 sec negatives): 10x90kg, 8x100kg, 6x105kg
Alternating set with
Wide Grip BB Scott Curls (4 sec negatives): 10x40kg, 8x45kg, 6x50kg

Dips (4 sec negatives): 10xBW+30kg, 7xBW+40kg, 6xBW+45kg

Tate Press (4 sec negatives): 12x22kg, 12x24kg, 10x26kg
Superset with
Rope Pulldowns (2 sec hold, 4 sec negatives): 12xLevel 12, 12xLevel 14, 10xLevel 15

Incline "Poliquin" DB Curls (4 inch raise to Shoulders at lockout, 4 sec negatives): 12x12kg, 10x16kg, 8x18kg

Complex Wide Grip BB Curl > Reverse Grip OH Tricep Press: 10x50kg, 10x55kg, 8x60kg

Comments

Tough but strong session this afternoon.

Weight gains pretty much across everything as I'm starting to adapt to the long negatives.

Pleased with CG Press again and Tate Press/Rope Pulldown Superset improved alot.

Forum Admin: ESNPro

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you train plenty my friend !!

10% !!! nice bodyfat lowness !

Cheers dude.

The way I train may not be optimum for growth but it is for conditioning.

Plus enjoy training this way which is most important for me :)

Forum Admin: ESNPro

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I like the look of your training mate .. and some good weighst being lifted.

what's an isolever press?

They're like the Hammer Strength machines you see in gyms which work off a lever system and you load weights onto them instead of using a pulley and cable system.

Forum Admin: ESNPro

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Saturday 12th July - Dynamic Legs / Plyometrics / Core / Cardio

Movements

Split Squats: 12x30kg, 12x40kg, 12x50kg, 12x60kg, 12x70kg
RDL's (slow & low): 12x60kg, 12x80kg, 12x100kg, 12x120kg
Cable Hip Flexor Raise (each leg) 12x5kg, 12x7.5kg, 12x10kg, 12x12.5kg

Peterson Step Up > Medi Ball Woodchop (low to high, each side): 12x10kg, 12x10kg, 12x10kg (72 foot contacts)
Bench Side Hops (over): 3 sets of 12 both ways (72 foot contacts)
Total 144 foot contacts

Decline Crunches: 15xBW, 10xBW+10kg, 10xBW+10kg, 10xBW+10kg

Rugby Skills: 70 mins of mixed skills; passing, kicking, catching etc.

Comments

Nice mixed session today.

Was good get run about with the ball a bit and with the passing showers it helped to vary the conditions of the ball.

Forum Admin: ESNPro

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Monday 14th July - Lower

Movements

Seated Leg Extentions: 20xLevel 10, 15xLevel 12, 12xLevel 14, 10xLevel 16, 8xLevel 18
ATG Squat: 8x60kg, 8x80kg, 8x100kg, 5x120kg, 5x140kg, 5x150kg, 5x160kg
Power Clean: 5x40kg, 5x50kg, 5x60kg, 3x70kg, 3x80kg, 2x90kg, 0x95kg
Rack Deadlift (below knee): 5x140kg, 5x180kg, 5x230kg, 3x280kg
Laying Leg Curl: 12xLevel 10, 12xLevel 12, 12xLevel 14, 10xLevel 16
Machine Leg Press (feet together): 20x200kg, 20x300kg, 20x350kg, 20x400kg

Comments

Very tough session this evening. Was aching and a little stiff in my Hams from Saturday's Leg session but there's no room for excuses here!

Gained again on ATG's and got the planned 5x160kg nsext target will be 170kg for maybe 2 or 3 reps.

Power Cleans were a little disappointing today. Initially they felt really good with the weights going up with more ease over last week. 80kg and 90kg felt a lot better but for some reason I simply couldn't hit 95kg. After my 2nd attempt my form prety much went out of the window and I think the issue was a combination of Hams being a touch fatigued and not keeping my arms straight.

Rack Deadlifts were the same as last week.

Gains with Leg Curl and Machine Leg Press.

Forum Admin: ESNPro

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Tuesday 15th July AM - Cardio

Movements

Xtrainer: 25 mins @ 155 bpm, 5 mins cool down

Comments

I was expecting stiff and aching Legs this morning but they felt ok as did the cardio so knocked it up a level.

Forum Admin: ESNPro

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Tuesday 15th July PM - Chest / Core

Movements

Paused Flat Bench Press: 10x60kg, 5x80kg, 5x90kg, 5x100kg, 5x110kg, 5x120kg, 3x130kg, 3x130kg
Incline DB Fly: 15x28kg, 15x34kg, 12x42kg, 11x46kg, 9x48kg
Incline DB Press: 10x50kg, 10x50kg, 9x50kg, 8x50kg

Ab Rollout: 3 sets of 12
Power Plate Plank: 3 sets holding for 45 secs
Decline Bench Crunches: 3 sets of BW+10kg

Comments

First week out for Paused Benching so a case of working out where I am. Pretty happy as I've not BB Benched for a while (excluding last week) and certainly never "paused".

Good strength on Incline DB Fly's today.

After Bench and Fly's, Incline DB Press felt very tough and started to fade on the last 2 sets. Still pretty happy with them though.

Forum Admin: ESNPro

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