Grants quest to manly strength and alpha power!

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Sat, 05 Dec 2009 19:07:02 GMT

05/12/09 arms

close grip seated militery press

60 kg x 6
80 kg x 3
105 kg x 1
100 kg x 6 pb with sleeves
115 kg x 1 easy pb was temped to go higer but didnt
100 kg x 3 with 2 second pauses on chest

incline tricep oly bar extensions super set bb curls

40 kg x 10
75 kg x 5 prity deep
60 kg x 10 raw no sleeves prity deep!

40 kg x 10
70 kg x 3 slight cheats
60 kg x 10 cheats towards the end
60 kg x 4 really slow form with pauses at bottom

alt db curls super set one arm db extensions

30 kg dbs x 6/6
                   5/5

30 kg x 5/5
             5/5
25 kg x 11/12 pb

one arm conc curl

25 kg x 6/6 pb
            4/4

strict standing shoulder press

80 kg x 1
85 kg x 1
90 kg x 1 easy

ok great today 120 kg on seated militery press fill happen before x-mas.. god knows how much i can push press now. im hoping for 125 kg at least. i can strict press 105 kg if fresh so 125 kg + is very realistic.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Fri, 04 Dec 2009 22:51:06 GMT

3/12/09 shoulders

standing strict militery press

50 kg x 10
80 kg x 5
90 kg x 4 pb soooo close to 5
100 kg x 1 easy! pb
102.5 kg x 1 pb not that hard

double dumbell push press

46 kg x 3/3 pb
            3/3 pb
46 kg x fail/fail my tendon in my left knee felt light it was going to blow when i went to drive with the legs.. so left it there

seated db militery press

46 kg dumbells x 5/5 pb
                            5/5
                            5/5 super set 26 kgx 10/1o

nice one today very strong my goal was to strict militery press 100 kg for x-mas... so nailed that!!! last year i could only push press 100 kg.. now i can strict press it! so ive got a fair bit stronger. just want to nail that 160 kg front squat and 170 kg bench before x-mas and it will have been a decent year.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Thu, 03 Dec 2009 09:34:04 GMT

2/12/09 back day

deadlifts completly raw no belt or straps

140 kg x 6
180 kg x 4
200 kg x 7 easy felt light could of hitched an 8th
220 kg x 3 prity good again could of hitched a 4th
220 kg x 1 from a 3 inche deficit - tie with previous pb-

bb rows

100 kg x 10
100 kg x 10

close reverse grip chin ups

bw x 16 pb
didnt take my dipping belt so i wanted to go heavy so switched to the pull down machine
1x 4
1x 7
1x8
1x 10

1 arm db rows

65 kg db x 12/10
75 kg db x 3/3 nice

ok was pleased today all the deads were raw so could of probs got an extra rep wearing a belt and straps. 250 kg will be pulled my x-mas, thinking my max is 245 kg at the moment 200 kg x 7 equates to 242 kg on the max calcualter and a belt would add a few kgs..

either way 200 kg felt really light. 1 arm rows were very good aswell and for some reason my pulll up strength has rocketed. the for past two years ive always been stuck stucking between 10-12 pull ups.. not withen the last few weeks i can always do 15..

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Tue, 01 Dec 2009 10:09:20 GMT

30/11/09 chesticles

bench press

60 kg x 20
60 kg x 12
100 kg x 3
130 kg x 7 easy with sleeves not to failure- probs would of got 9
150 kg x 1
155 kg x 1
160 kg x 1 prity easy im sure i had 165kg, and spotter reckoned 170 kg. either way i didnt want to max out whilst not in a power cage.

flat db press

65 kg dumbells x 6 +1 spotted
65 kg dumbells x 6
67.5 kg dumbells x 3 probs had another

it felt crazy having 67.5 kg in each hand!! everyone was looking felt good lol adreniline was huge.

incline flys

22 kg db x 3 sets to failure getting as deep stretch as possible

cable cross overs

1 x 20
1x 8

ok enjoyed today i have to take my oly bar adjustable db handles to the gym in my back since the dbs at fitness first go to a meezly 46 kg... hopefully the extra 3 quid they are asking for a month taking membership to a grand total of 35 quid per month will buy some decent dbs, and a ****ing mirror in front of the squat rack!!!!

flat dbs were awesome, was hard getting them into place though.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Sun, 29 Nov 2009 15:29:24 GMT

28/11/09 arms

close grip seated militery press

60 kg x 6
80 kg x 4
105 kg x 1
100 kg x 5 pb with sleeves
110 kg x 1 easy
112.5 kg x 1 prity easy with sleevs pb.

skull crushers superset oly bar curls

20 kg x 10
40 kg x 10
70 kg x 7 deep with sleeves

oly bar curls

40 kg x 10
60 kg x 7 perfect form
60 kg x 7 slight cheats
80 kg x 1 cheat curl

1 arm overhead db extensions super set alt db curls

25 kg x 10/11
             10/10
              6/6 lost all strenght

25 kg dbs x 12/12 pb
25 kg dbs x 10/10
                    8/8

1 arm preachers

25 kg x 5/5 pb

ok good today, pbs all round espec on the seated militerys i can probs manage 115 kg close grip and even more with a conventional grip!!

i havent updated the journal in a week since ive been busy as hell at work. which is a good thng.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Sun, 22 Nov 2009 12:30:59 GMT

21/11/09 arms

close grip seated militery press

60 kg x 6
70 kg x 3
80 kg x 3
105 kg x 1 raw
100 kg x 4 with sleeves pb
105 kg x 2 with sleeves
80 kg x 10

skull crushers super set ez bar curls

40 kg x 10 warm up
60 kg x 6 very easy could of got 10
70 kg x 8 with sleeves pb
70 kg x 3 form wasent great.

ez bar curls

50 kg x 15 pb form prity damn good
50 kg x 12 pauses at bottom of rep
50 kg x 14 cheat form

hammer curls super set over head tri exts

25 kg dbs x 11/11 form very strict
30 kg x 5/5 alternative form
30 kg x 8/8 single arm form not great

tri db exts

25 kg x 10/8
9/8
9/8

1 arm preachers dbs

25 kg x 4/4

ok not too bad im confident 110 kg would go up with sleeves. ive started taking dynamize expand now. its giving me really good energy and keeping me focused!!

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Wed, 18 Nov 2009 18:19:16 GMT

18/11/09 back

rack pulls from 2 '' below knee

200 kg x 3
210 kg x 3
220 kg x 8 pb
235 kg x 5 pb

bb rows

100 kg x 9
9
90 kg x 10

reverse grip pull ups

1 x 8
1 x 8

1 arm rows

40 kg x 12/12
45 kg x 15/15
50 kg x 12/12
55 kg x 10/10

not too bad my left knee is prity sore since i pulled somthing withen the knee last work out.. when i started warming up off the floor i just had zero power.

anyway lower back was strong today the bars in my wrap are bent as hell so the bar is geting lower and lower down my legs lol

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Wed, 18 Nov 2009 14:40:00 GMT

19/11/09 bench

60 x 12
60 x 10
100 x 1
130 x 1
100 kg + 32 kg of chains x 8 not bad
120 + 32 kg chains x 1
132.5 kg +32.5 kg chains x 1 pb

inclines

terrible no energy gave up.

no motivation no idea why since im still getitng stronger.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Sun, 15 Nov 2009 18:32:24 GMT

15/11/09 arms

seated close grip bb militery

60 x 10
70 x 3
80 x 3
90 x 1
100kg x 1
105 kg x 1 quite easy
100 kg x 3 with elbow sleeves
80 kg x 10 raw pb last rep was very ugly!!!

incline bb tri extensions super set ex bar curls

20 x 12
50 kg x 17 pb raw
60 kg x 15 pb with sleeves
70 kg x 5 with sleeves pb
70 kg x 3 raw

40 kg x 15
45 kg x 15
45 kg x 15

hammer bar curls

45 kg x 10
10

not bad today, motivation has been ****e not gaining to much strengh at the moment. roll on x-mas the strongman stuff on tv is prity motivating!

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Thu, 12 Nov 2009 08:47:35 GMT

11/11/2009 back

deadlifts beltless

60 x 5
100 x 5
130 x 1
160 x 1
180 kg x 1
200 kg x 1
200 kg x 1
210 kg x 5 rack pull from 1 '' below the knee
220 kg x 5 '''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''
230 kg x 5 rack pull from 1'' below knee
240 kg x 3 rack pull 1'' below the knee
265 kg x fail

close grip reverse grip pull ups

bw x 14 pb @ 209 b/w
bw + 10 kg x 8 not bad form was good
bw x 12

yates rows havent done these in a year used to hammer these!!!

100 kg x 6
120 kg x 6
125 kg x 9 cheats

not bad was tired by the end of the rack pulls, havent done these in ages so the weights on those will shoot up quikly i aim to pull 275kg by x -mas.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Wed, 11 Nov 2009 09:26:13 GMT

back today sacking the deficit deads off and doing rack pulls from 1'' below the knee, havent done these in ages should be interesting aiming for 250 kg for a few reps at least, got my new knee knees, and chalk for grip, GREAT SERVICE from these

http://www.vegansportshop.co.uk

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Wed, 11 Nov 2009 09:23:23 GMT

8/11/2009 legs

60 x 10
100 x 1
130 x 1
140kg x 3 ATG ass 5 '' from touching flor
150 kg x 3 ATG ASS 5 '' FROM FLOOR slipped forward on last rep!! so had to readjust and it tuned into a super long pause rep lol
160 kg x 3 belted ATG 5 '' floor
180 kg x 1 to parallel prity easy
190 kg x fail with wraps was tired i think

front squats

100 kg x 4
110 kg x 4
120 kg x 4
125 kg x 4 not bad
140 kg x 1
145 kg x 1
150 kg x fail too tired never mind...

not bad been a bit slack recently.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Mon, 09 Nov 2009 09:46:05 GMT

9/11/2009 arms

close grip seated bb militery press super set ez bar curls

60 kg x 6
80 kg x 4
90 kg x 1
100 kg x 1
105 kg x 2 with elbow sleeves
107.5 kg x raw tie with previous pv
110 kg x fail with sleeves

ez bar curls

40 kg x 15
40 kg x 15
40 kg x 15
40 kg x 10 close grip

incline oly bar extension super shet square bar hammer curls

40 kg x 12
50 kg x 16 tie with previous pb, although think i had more
60 kg x 3 just testing
67.5 kg x 7 with sleeves! great elbow sleeves form the strength shop!
67.5 kg x 4 not bad

40 kg x 10
50 kg x 10
50 kg x 10

ok not bad today bit of variation in there, felt good in my new sleeves however they are a touch too tighht so ive invested in the next size up.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Fri, 06 Nov 2009 18:20:02 GMT

6/11/09 shoulders

standing strict militery press

60 kg x 8
70 kg x 3
90 kg x 1
90 kg x 2
95 kg x 1 felt quite easy
97.5 kg x fail always fail that fuker

2 db push press

102s x 1/1
            1/1
             1/1

seated db shoulder press

1x 15
1x10
1x 7

cable laterals

1x10/10
    10/10

went to thw gym since i had no motivation, and it turned into a reasonable workout i enjoyed the seated dbs neva done them before and the strict pressing was decent, i want to get 100 kg before x-mas but i think 97.5 is more realistic.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Wed, 04 Nov 2009 11:02:22 GMT

3/11/09 BACK

DEFICIT DEADLIFTS (4'' deficit)

60 kg x 3
100 kg x 3
130 kg x 1
160 kg x 1
185 kg x 3
210 kg x 3 hard
210 kg x 3 extremely hard

deadlifts from floor

180 kg + 15 kg chains x 6 wank
185 kg x 6 wank
200 kg x 1 wank

close grip reverse grip chins

bw + 10 kg x 10 **** form
bw x 11 good form
wide crip chins 1x 7

rack pulls from 1 '' below knee (first time in ages)

100 kg x 3
130 kg x 3
160 kg x 1
180 kg + chains x 3
220 kg x 2 + chains
230 kg x 1

ok **** all round today. i think im overtrained or somthing because im not feeling it at all. i wanted 3 sets of 3 reps with 210 kg off the deficit but barely made the 3rd rep on the second set.

i have a huge sticking point 1 '' below the knew so im going to be focusing on rack pulls from that height for a few weeks now to try to strengthen up that area, then go back to conventional floor deads in a month.

im confident i can do 240 kg on deads by x-mas i want 250 kg.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Sun, 01 Nov 2009 13:06:45 GMT

31/10/09 arms

close grip bench press

142.5 kg x 2 WTFFFF TOSS
150 kg x fail **** FUK FCUK
120 kg x 6 terrible wtf is going on

close grip seated militery super set ez bar currls

60 kg x 3
80 kg x 3
90 kg x 1
90 kg x 1
100 kg x 1
102.5 kg x 1
70 kg x 12 not bad

30 x 15
40 x 12
50kg x 14 not bad
60 kg x 9
85 kg x 1 cheat curl
90 kg x 1 cheat curl very hard

incline tricep ext super set bent over oly bar curls

20 kg x 15
40 kg x 15
50 kg x 14 not bad form was good
55 kg x 10 not bad would of liked 12

bb curls

20 kg x 10
40 kg x 7
close grip reverse pull ups
bw x 9

ok was ****ttteee today weakest workout ive had in a long time, didnt hit any of the goals i was going for.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Sun, 01 Nov 2009 13:00:46 GMT

31/10/09 legs

squats

60 x 12
60 x 10
100 x 1
130 kg x 1
170 kg x 1 raw
180 kg x 1 raw prity easy
200 kg x 2 partials hole 8 in power rack (raw)
220 kg x 3 hole 11
235 kg x 3
240 kg x 3 belted hole 11 very high squats

front squats to parallel

100 kg x 3
110 kg x 1
120 kg x 1
130 kg x 1
140 kg x 1
155 kg x 1 pb belt and loosely wraped
155 kg x 1 pb belt and tightly wraped

not too bad today

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Wed, 28 Oct 2009 08:29:21 GMT

27/10/09 back

4 '' deficit deadlift (bar 1 cm above foot )

60 kg x 3
100 kg x 3
130 kg x 1
160 kg x 1
190 kg x 1 beltless no straps
180 kg x 10 pb of the deficit no belt nor straps but i did hitch the last rep slightly
210 kg x 1 raw
225 kg x 1 from floor had more.. but felt dizzy and tired still from the 180 kg x 10 set i havent done deadlifts with the bar in the conventional place in a while, obviously they should be alot easier than the deficits, but atm i think`i need some practise on them since i havent done them in so long, im still hopeing i can do 250 kg off the floor belted. since 180 kg x 10 off the deficit would put my max around 240 kg.. and obviously my i should be able to do more than this on normal deads since the bar is higher up my shin to begin with.

weighted reverse narrow grip pull ups

bw+ 10 kg x 10 pb last rep was abit **** though
bw + 20 kg x 5.5 couldnt quite get my chin up to the bar
bw x 12 past past

oly bar good mornings

60 kg x 4
80 kg x 10
90 kg x 7 i think
95 kg x 3 damn that was hard all sets for beltless and my abs and hamstrings were twitching like fuk.

enjoyed the GMs today i think they are a great core excerise.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Mon, 26 Oct 2009 22:12:34 GMT

27/10/09 chest/push

bench press

127.5 kg x 10 pb

145 kg x 3 had more
145 kg x 3
145 kg x 2 failed on 3rd

incline bench press

60 kg x 4
80 kg x 4
105 kg x 5 pb
105 kg x 4 higher incline
100 kg x 5 prity good

overhead tricep extensions

20 x 15
30 kg x 10
40 kg x 10
50 kg x 10 all deep prity hard

strict overhead press

60 kg x 3
80 kg x 1
85 kg x 1
87. kg x 1 hard but good

ok not too bad, however the 127.5 kg x 10 wasent very controlled i didnt lower the bar very slowly. still its a pb, but i knew i had it anyway.

Re:Grants quest to manly strength and alpha power! (grantonio_1)

Sun, 25 Oct 2009 12:52:15 GMT

25/10/09 arms

close grip bench press

140 kg x 3
140 kg x 3
150 kg x fail (feet slipped and lost balence)
150 kg x fail

seated close grip militery press super set ez bar curls

60 kg x 3
80 kg x 3
100 kg x 1
102.5 kg x 1
105 kg x fail

ez bar curls

40 kg x 10
50 kg x 10
70 kg x 7 cheat curls pb
85 kg x 1
90 kg x 1 pb cheat curl

overhead oly bar extensions super set conc db curls

42.5 kg x 10 deep as pos
52.5 kg x 10 deep as poss prity easy
57.5 kg x 10 deep as poss
62.5 kg x 10 great.. rom wasent too bad

10 kg x 12/12
12.5 kg x 10/10
15 kg x 11/11 really slow just wanted a pump
10 kg x 16/16

21s 10 kg x 21/21
21s 10 kg x 21/21

ok not bad close grips wernt great though. i workout outside my shed and the leaves have just fallen of the trees making the concrete really slippy. so i couldnt get a good foot hold on the ground and kept slipping..
overhead close grips were decent. probs could have got 105kgs wasent far off.

chest tomoz i want 127.5 kg x 10 on the bench press, im sure i can do it. Since 125 kg was prity easy last week.