titch84 lean bulk new pics pg18 progress??

not a great shoulder session but here it is,

40mins cardio 285klc

80situps

db press warm up
34kg 15reps
50kg 6reps pb but didint feel strong
40kg 8reps disappointing

shoulder press machine

195lbs 8reps
120lbs 10reps
90lbs 12reps

side lat rasises

10kg 20reps
14kg 20reps
14kg 20reps
8kg 20reps

ez bar front raises

10kg 15reps x 3

db shrugs

55kg 10reps
50kg 10reps
45kg 10reps
34kg 12reps
16kg rotate the shoulders 12reps
16kg 12reps

all done left rear delts felt really sore middle of the back rest to night back tomorrow for a kicka** back session

cardio 45 mins 285 kcls

back

lat pulldown

120lbs 15reps
185lbs 12reps
210lbs 10reps
255lbs 6reps

reverse grip bentover rows

30kg 15reps
60kg 12reps
60kg 12reps
normal grip 60kg 10reps

face pulls

50lbs 15reps
60lbs 15reps
70lbs 15reps
90lbs 15reps

one arm db row

28kg 12reps
34kg 10reps
40kg 10reps
40kg 10reps

resverse grip lat pulldown

25kg 15reps squeeze foe three second hold
50kg 15reps "          "            "

deadlift

90kg 12reps
120kg 10reps
150kg 4reps pb

good session really felt the face pulls in rear and middle of the back great exercise. deadlift getting stronger, might need tio be a liitle more sricter with the lat pulldown.

couple of nice sessions there mate! always like reading how others train and organise their sessions.  some good lifts as well mate!

bicep reattatchment surgery recovery journal
no shows this year :-(

 

been a month now since i have posted some pics here are the ones i took last night, some good progress quads looking bigger but smooth only trainned them wed calves looking alot bigger back coming on nicely. the biggest disappointment is my biceps really need to improve size and peak really cant get that pose rite, need to keep practising posing even in the offseason also need to keep my leg straight to show off the hams. my abs look good in the morning but seem to go by the evening not sure why. not sure if i,ve gone overboard with the bulk or if this is the look i,m aiming for, i know i,m going to gain some fat and water but i think i,ve put some good solid gains. 

any advice for improvements or criticism welcome thanks guys

Looking hefty mate - definite size gains.

Weak points - calves and possibly triceps.

I'd stay as you are mate and keep doing what you're doing

here a pic of my tricep pose i thought my bicep was more of a weak point, do you think i would benefit from training any of my weak muscle groups twice a week.

or when i train chest do a light tricep session after and when i do back do a light bicep session aftrer so i could do

chest tri
legs
bis and tri
shoulders
back and bics

or would this be over training them or should i stick to trainning every muscle once a week just keep trainning harder thanks for all your help james. 

looks to be progressing in the right direction mate, will be some extra muscle there when you diet down!  fat levels look fine for off season, so your plan seems to be about right!

bicep reattatchment surgery recovery journal
no shows this year :-(

dazc


looks to be progressing in the right direction mate, will be some extra muscle there when you diet down!  fat levels look fine for off season, so your plan seems to be about right!

cheers dazc i dont mind a little fat but want to keep quite lean but still enjoy some good food, hoping to have gained some good size ready for next year.
 
 

just made some protein brownies from the recipe foum not bad a little treat for the weekends and extra protein

didnt have a great week at the gym or dieting but feel more up for it htis week. did chest last night tryed to be more strict seemed to feel it more when iwas training but no muscle aches at all.

chest

incline db

16kg warm up
30kg 15reps
34kg 15reps
40kg 12reps
40kg 10reps
 went wright down till i touched my chest

incline db flys streched alot further down than usual

14kg 20reps
16kg 15reps
16kg 15reps
18kg 12reps

seated chest press

135lbs 20reps
165lbs 15reps
185lbs 15reps
195lbs 10reps

cables crossover

30lbs 20reps
40lbs 15reps
40lbs 15reps
50lbs 10reps

didnt feel any better being ultra stirct form

40mins cardio 318kcls burnt

legs

leg press

40kg 25reps
40kg 20reps
70kg 15reps
100kg 12reps
130kg 10reps
150kg 8reps
150kg 7reps

squats

130kg 6reps
70kg 12reps
40kg 19reps

leg extension

120lbs 20reps
135lbs 15reps
150lbs 12reps
195lbs 10reps
135lbs 15reps
105lbs 20reps
90lbs 30reps

lunges

10kg 12reps 15reps 10reps

ham curl

120lbs 20reps
135lbs 15reps
150lbs 15reps
165lbs 10reps

calves

15kg 20reps
30kg 15reps
45kg 10reps
15kg 20reps
15kg 15reps

legs blasted 40mins cardio 308kcls burnt

Any nutrition problems mate, or is all hunky-dory?

James Collier
MT Co-Owner & Nutrition Consultant

James


Any nutrition problems mate, or is all hunky-dory?

not really james keeping quite stict a few treats weekends so seem to be putting some fat on but it is offseason. nice to be relaxed. i,ll keep you posted thanks james

cardio 25mins treadmill

chest

incline chest
warm up
50kg 10reps
dp 40kg 10reps
dp 34kg 12reps no rest between sets

incline flys

40kg 10reps
34kg 9reps
22kg 12reps no rest between sets

chest press

255lbs 10reps
210lbs 10reps
160lbs 12reps
90lbs 15reps no rest between sets

barbell press negative reps
30kg plus 13stone brother pushing down on the bar and me fighting against it on the way down

10reps 8reps

cables
80lbs 10reps
60lbs 15reps
40lbs 30reps

calves standing raises on hack squat machine
60kg 20reps
90kg 20reps
130kg 15reps
130kg 15reps
90kg 15reps

20mins crosstrainer great session  love training heavy to light great pump

bis and tirs

seated db curl
warm up
24kg 10reps
20kg 8reps
16kg 12reps
10kg 15reps no rest between sets

hammer curl

24kg 10reps
20kg 10reps
16kg 12reps
10kg 15reps no rest between sets

preacher machine

45kg 10reps
35kg 12reps
25kg 12reps
15kg 15reps no rest between sets

tricep pushdown superset with dips

95kg 15reps 15reps
85kg 15reps 15reps
70kg 15reps 10reps

c/grip bb press

30kg 12reps,8reps
20kg 12reps 10reps

no rest between sets

skullcrushers on cable

70kg 12reps
60kg 15reps
50kg 20reps no rest

overhead arm extension

12kg 10reps
10kg 10reps
8kg 12reps

skin felt really tight around the arms great session

cardio 40mins

legs
squats
warm up
120kg 10reps
90kg 10reps
60kg 12reps no rest between sets

ham curl

180lbs 10reps
160lbs 12reps
135lbs 15reps
105lbs 20reps  no rest bet sets

leg extension

225lbs 10reps
180lbs 12reps
135lbs 15reps
105lbs 15reps no rest bet sets

leg press
375lbs 10reps
350lbs 12reps
270lbs 15reps
225lbs 20reps

calves seated

30kg 10reps,standing on step 10reps,toes inwards 10reps x 3 sets with no rest
40mins cardio

trainned with my buddy rayner23 at his gym bodyworks a very old style hardcore gym we trainned legs i dont know the weights if the machines where in pounds or kgs we did leg extension good for the teardrops went more higher than the one at my gym so felt it more, then did squats did 12reps on 120kg then did a leg press really heavy and finnished with hack squats. lying ham curls my legs where fcuked by then and finnshed with standing ham curls great session. going again tomorrrow for a shoulder session good to try different gyms now and then. legs are killing great pump.

suffered with a bad back just really achy so chilled out for a couple of days and streched it alot all of a sudden it seems fine today so went to train back light did light weight with 15 to 20reps really felt it good session, resting weekend. think i will have to start streching more to help range of movement, thinking of going to see mark felix tomorrow see if its any good. hope to learn something new.

chest and tris

iso lat chest press
30kg warm up
60kg 12reps
90kg 10reps
120kg 6reps

db press

34kg 12reps
40kg 10reps
40kg 9reps
24kg 15reps

single cable crossover superset with incline chest press close to the chin for the top of the chest.
40lbs 12reps 20kg 12reps
50lbs 12reps 20kg 10reps
60lbs 12reps 20kg 10reps

chest press

150lbs 15reps
180lbs 12reps
225lbs 10reps

dips 3 sets of 10reps

overhead arm extension

26kg 10reps
28kg 10reps
34kg 8reps dropset 12kg single arm 10reps

skullcruchers superset with resevsr grip single arm pushdown

60lbs 12reps 20lbs 10reps
70lbs 10reps 20lbs 10reps
90lbs 10reps 20lbs 10reps

calves

40kg 15reps
70kg 15reps
100kg 15reps
130kg 15reps
130kg 15reps

having a rest from cardio this week as i,m working alot more hours but will be back on the off season cardio