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Hot!H0M3R_j4y's Journal

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H0M3R_j4y
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2017/01/06 14:07:30 (permalink)

H0M3R_j4y's Journal

Hello everyone. I've been a reader of these forum's for a few years now although never really posted. But I've finally decided to contribute by starting a progress journal which I hope to keep up to date. It will also give me a platform for getting any advice off fellow members with regards to exercises and diet etc...
 
About me:
 
I've been training for about 12 years, although I've only lifted heavy enough in the last 2 years. I did plenty of research when i first started, making sure i focused on the main compound movements and stuck to a good diet. I made progress with all my lifts but it was very slow and steady, looking back I wish i had just decided to go for higher weights and low reps 10 years ago but I stuck with 3 set of 8-12. I aimed for hypertrophy back then which I think was a bit short sighted, if I had started with strength I could have built a better foundation and then try and add more size. 
The last 2 years I've gone for a more strength based approach, ramping up the weight with lower reps. I've loved it, and this year I would like to carry on this way and hopefully step it up another gear.
 
Towards the end of 2016 I hit my deadlift goal of 200kg at bw of around 84kg with straps. However this has gone down a bit since because I've not trained as hard over the christmas period and I've lost a bit of weight.
 
In the past my squat was up to 145kg, but I struggled to get past this and it has gone down since focusing on my deadlift. So my priority will be to improve my squat this year. I also want to ditch the straps this year and see if i can deadlift the proper way.
 
My aim this year would be to get a 3x bw deadlift, 2xbw squat and 1.5xbw bench. Which I'm sure is achievable if I stick to it.
 
I am currently 79kg, 6ft, 30 years old. Married with 2 kids (5yo and 18m)
 
I train at home in the garage so exercises and equipment is limited, however I've got a pretty good setup. Power rack, olympic bar, ez bar, 200kg+ weights (will buy more when needed!), adjustable bench, and dumbells up to 42kg. Plus a few extras like 12kg kettlebell, Fat Grips, Plyobox, resistance bands, wrist-roller. 
 
My son also does MMA classes on a Saturday which is based at a good gym so I will have access to gym equipment once a week which also includes various strongman equipment such as tyres, logs and atlas stones I'd like to eventually have a play with.
 
My routine will be based on the 3 main lifts, 3 times a week, with assistance exercises. Its similar to a plan I did last year but I've just changed it up a bit to make it more varied. Feel free to change it or even rip it to shreds, I appreciate any advice.
 
Week 1:
 
Monday -
Squats (max)
Deadlift (fat gripz)
DB Shoulder press
Bi's
Tri's
 
Wednesday -
BB Bench Press (max)
Squats (start from bottom off pins)
Calves
Shrugs
Lat Raises or Plate raises
 
Friday -
Deadlift (max)
Squats (front or with bands)
Pull Ups
Bi's
Tri's
 
 
Week 2:
 
Monday -
Squats (max)
Deadlift (deficits)
Upright Rows
Calves
Lat Raises or Plate Raises
 
Wednesday -
BB Bench Press (max)
Deadlift (romanian)
DB Shoulder Press
Bi's
Tri's
 
Friday -
Deadlift (max)
Squats (box)
Dips
DB Flies
DB Rows
 
I will be starting this next week, this week I have been in the gym, but just getting the feel of it again after a month off.
post edited by H0M3R_j4y - 2017/01/09 22:11:02
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    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/09 22:09:45 (permalink)
    Week 1 Monday
     
    Squats - 70kg x 3, 100 x 3, 110 x 3, 120 x 3, 125 x 3, 130 x 1
     
    Deadlift (fat grips) - 100kg x 5, 100 x 5, 120 x 4, 120 x 4
     
    DB Shoulder Press - 26kg x 12, 9, 7
     
    EZ curl - 37.5kg x 16, 12, 8
     
    Tricep Extensions - 25kg x 25, 20, 15
     
    My plan is to do low reps and ramp up the weights on the main lifts.
     
    So weeks 1 + 2 I'm doing 3 reps and increase weight until I fail to do 3, weeks 3 + 4 will be 2 reps increasing weight until failure, and week 5 will be 1 rep increasing weight until failure. Week 6 will be a deload with higher reps. Then repeat.
     
    Felt quite good today, any opinions on my strategy are welcome. 
     
     
    post edited by H0M3R_j4y - 2017/01/09 22:30:38
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    Floydy
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    Re: H0M3R_j4y's Journal 2017/01/09 22:37:55 (permalink)
    Welcome mate Good luck with your goals, nice start to the journal.
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    Brett
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    Re: H0M3R_j4y's Journal 2017/01/10 05:04:37 (permalink)
    Nice one mate and welcome. Looks like you do have a decent setup.
    200kg deadlift is a nice pull. Hopefully see you back there soon.
     
    Good luck!
    #4
    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/10 21:40:17 (permalink)
    Thanks for the comments. I'm looking forward to the next few months of training. I've always been quite motivated and good at sticking to a plan, but this time round I should hopefully push myself that little bit harder now I've decided to post this journal for you all to watch and criticise if needed!
     
    I try to keep my workouts to around 1hr 15mins max. If I'm ever feeling weak/tired or pushed for time I sometimes just skip a couple of the assistance exercises but make sure I get the main lifts done. Unless I have to work away or something like that.
    #5
    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/12 12:51:37 (permalink)
    Week 1 Wednesday
     
    BB Bench (slight incline) - 60kg x 3, 70 x 3, 80 x 3, 85 x 3, 87.5 x 3, 90 x 1
     
    Squats (starting at bottom from safety bars) - 60kg x 5, 70 x 5, 80 x 5, 90 x 3
     
    Calves - 100kg x 30, 120 x 20, 140 x 10
     
    Shrugs - 120kg x 20, 140 x 12, 160 x 8
     
    Plate Raises - 20kg x 16, 12, 8
     
    Bench was quite tough, didn't think i'd manage the 87.5kg for 3 reps as i only just managed to complete the third rep on 85kg. Did it in the end tho. 
     
    I've never been particularly strong at bench (1rm was around 110kg) but I also get a bit of shoulder pain on the heavier weights. I've recently changed to doing my flat bench on a slight incline (first notch up so about 10degrees) instead after I read an article on t-nation not long ago about a slight incline being better for your shoulders. I'm also making my grip slightly narrower as I think it was a bit too wide before. Both these changes have also reduced my bench strength but hopefully this should make me better off in the long term. I will be doing flat benching every so often just to see what my true 1rm will be. 
    #6
    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/13 22:51:33 (permalink)
    Week 1 Friday
     
    Deadlifts - 100kg x 3, 120 x 3, 140 x 3, 150 x 3, 160 x 3, 170 x 2
     
    Squats (front) - 70kg x 8, 8, 8
     
    Pull Ups - BW x 10, BW + 5kg x 5, BW + 5kg x 4 (all to failure)
     
    EZ Curl Scullcrushers - 27.5kg x 16, 12, 8
     
    DB Curls - 12kg x 12, 12, 12
     
    Deadlifts felt quite good, I know I could have lifted more but as I'm not using straps now i could really feel it in my hands. My grip was good but was quite painful on my hands towards the end so thats what let me down. They'll toughen up over time tho I hope! Plus a freezing cold bar doesn't help, the joys of having a garage gym. I'll just have to man up and get on with it during the winter lol.
     
    Front Squats also felt good, although they feel more of a cardio set than anything else. I feel quite exhausted after doing them. Think I might also mix them up a bit and do some low reps higher weight on alternate weeks.
     
    Pull ups I haven't done for a while so need to get back into them. 
    post edited by H0M3R_j4y - 2017/01/13 23:00:35
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    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/17 10:34:07 (permalink)
    Week 2 Monday
     
    Squats - 70kg x 3, 100 x 3, 110 x 3, 120 x 3, 125 x 3, 130 x 2
     
    Deadlifts (deficit) - 100kg x 5, 120 x 5, 130 x 3, 140 x 3
     
    Upright Rows - 60kg x 12, 12, 12
     
    Calves - 100kg x 30, 120 x 20, 140 x 10
     
    DB Lat Raises - 12kg x 20, 16, 12
     
    Felt like I could have done more on deadlift but I didn't want to go too heavy plus this is more about improving technique and my grip. I'm standing on some platforms I made out of some garden decking to make the bar lower so its about a 3" deficit.
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    Brett
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    Re: H0M3R_j4y's Journal 2017/01/18 06:32:17 (permalink)
    Nice going mate!
     
    Seem to be pretty strong on the pullups. Are they all strict, chin touching bar?
     
    Any tips for me? Never seem to get pact a certain point.
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    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/18 09:08:58 (permalink)
    Cheers pal.
     
    Pull ups are strict. Full lockout at bottom with chin touching bar at the top. No swinging apart from perhaps the last couple of reps just to finish.
     
    I always do the first set wide grip (pronated), the second set shoulder width grip (pronated) and the final set parallel grip.
     
    I've always been ok at pull ups so never had too much trouble with them, probably because I was so skinny and underweight as a kid they were easier for me when I started. I tell you what I'm awful at now tho, is monkey bars! If i take my son to the park and I have a go on the monkeys bars I can barely do 1! I cant hold on with just the one hand at all, its embarrassing. Need to practice single arm hangs but its painful now lol.
     
     
    Can you do any pull ups at all? If you can then my only advice would be to try adding some weight using a dip belt and just try and grind out a couple of reps at a time, increasing the weight as often as you can. If not then have you tried negatives or the assistance machine?
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    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/19 16:59:01 (permalink)
    Week 2 Wednesday
     
    BB Bench (slight incline) - 60kg x 3, 70 x 3, 80 x 3, 85 x 3, 87.5 x 3, 90 x 3
     
    Deadlift (Romanian) - 100kg x 8, 100 x 8, 120 x 4, 120 x 4
     
    DB Shoulder Press - 28kg x 10, 8, 6
     
    EZ Curl - 37.5kg x 16, 12, 8
     
    Tricep Extensions - 25kg x 25, 20, 15
     
    Pretty pleased that I got the 90kg bench for 3 reps, the last rep was tough tho.
    #11
    Brett
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    Re: H0M3R_j4y's Journal 2017/01/20 11:40:40 (permalink)
    H0M3R_j4y
    ...
    Can you do any pull ups at all? If you can then my only advice would be to try adding some weight using a dip belt and just try and grind out a couple of reps at a time, increasing the weight as often as you can. If not then have you tried negatives or the assistance machine?



    The other day I was aiming for 10 reps managed BW x6 +3 +1 lol.
     
    I have done weighted chins in the past multiple times worked up to about 5kg I think for sets of 5x5. Never seem to get past this though. I'll see how this new DC training goes and see what I can try.
    #12
    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/20 22:10:04 (permalink)
    Week 2 Friday
     
    Deadlifts - 100kg x 3, 130 x 3, 150 x 3, 160 x 3, 170 x 3, 180 x 1
     
    Squats (box) - 70kg x 8, 80 x 6, 90 x 4, 100 x 2
     
    Dips - BW x 12, BW + 5kg x 10, BW + 10kg x 8
     
    DB Flies - 18kg x 12, 12, 12
     
    DB Rows - 28kg x 12, 12, 12
     
    Glad I got the 180 deadlift, although my form wasn't the best as my back did round a bit more than I would have liked. Haven't picked up 180+ in a couple of months tho so hopefully will soon   feel easier. My grips feeling better now tho so thats good. 
     
    Box squats are done onto a 15" box, so my legs are pretty much bang on parallel. Hoping to be be increasing the weight on these soon as I still feel quite weak at squatting. 
    #13
    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/24 10:18:22 (permalink)
    Week 3 Monday
     
    Squats - 70kg x 2, 100 x 2, 110 x 2, 120 x 2, 125 x 2, 130 x 2, 135 x 1
     
    Deadlifts (fatgripz) - 100kg x 6, 6
     
    DB Shoulder Press - 28kg x 10, 8
     
    Felt rubbish yesterday. Really annoyed as I was fine all day but when I got home after work I just started coughing and feeling a bit sick. Still managed to eat something and get myself in the garage because I was determined to not skip training but had to skip the last 2 exercises and also did less sets on my deadlift and shoulder press. At least I got my squats done. It took me about 40mins just to do the squats so I knew I wasn't going to be able to do much else.
     
    Still I managed to get a 135kg for 1 rep, so pretty pleased with myself considering I was aching all over. 
     
    Crap sleep last night, my whole body is aching so I must have some kind of flu type virus. Both kids are ill at the moment so I probably got it off them. Damn kids lol.
     
    Hopefully be feeling better by next workout.
    #14
    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/26 11:22:41 (permalink)
    Week 3 Wednesday
     
    BB Bench (slight incline) - 60kg x 2, 70 x 2, 80 x 2, 85 x 2, 90 x 2, 95 x 1
     
    Squats (starting at bottom from safety bars) - 60kg x 5, 70 x 5, 80 x 5, 90 x 5
     
    Calves - 100kg x 30, 125 x 20, 150 x 10
     
    Shrugs - 120kg x 20, 140 x 12, 160 x 8
     
    Plate Raises - 20kg x 16, 12, 8
     
    Felt much better yesterday. Full of a stinking cold still but no where near as bad as I was on Monday so managed to do my whole routine without any problems. Luckily the aches and pains were just a 24hour thing.
     
    #15
    Brett
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    Re: H0M3R_j4y's Journal 2017/01/28 12:43:57 (permalink)
    I believe squats that start from the bottom each rep are called Anderson squats. Just FYI.
     
    Seem all on track mate good stuff!
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    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/29 20:16:32 (permalink)
    Brett
    I believe squats that start from the bottom each rep are called Anderson squats. Just FYI.
     
    Seem all on track mate good stuff!




     
    Thanks mate, I've always wondered if they had a name. I'll be calling them Anderson squats from now on then!
     
    Unfortunately I spoke too soon tho, I'm still really I'll! Think I've got a chest infection as I've been coughing terribly since Thursday and my whole body just aches all over.
     
    I managed to train on Friday but had only managed to do deads and pull ups. I did the remainder of the workout in the gym on the Saturday while my lad was doing his MMA. 
     
    Week 3 Friday
     
    Deadlifts - 100kg x 2, 120 x 2, 140 x 2, 160 x 2, 170 x 2, 180 x 2, 185 x 1
     
    Pull Ups - BW x 10, 8, 6
     
    Saturday
     
    Squats (front) - 60kg x 10, 70 x 8, 75, 6, 80 x 5
     
    Bicep Curl (machine) - 30kg x 16, 12, 8
     
    Tricep Extension (machine) - 40kg x 16, 12, 8
     
     
    Pleased with how my deadlifts went, and my grips feeling pretty good now. 
     
    I dont know know what Im going to do this week, I don't like the thought of skipping a full week of training already but I feel awful right now and think that might be the best option at the moment. Will have to see how I feel tomorrow but it's not looking good, I can hardly walk up the stairs at the moment without feeling like passing out. 
    #17
    Brett
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    Re: H0M3R_j4y's Journal 2017/01/29 20:29:21 (permalink)
    185kg dead when you're full of flu is a good effort mate!
     
    Time to rest up now. Recovery is when you grow.
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    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/01/30 11:20:46 (permalink)
    Thanks Brett, my strength doesn't seem to have suffered too badly whilst being ill, I'm just lacking energy which is why I've been taking longer. Plus its affecting my recovery more than anything. Its going to have to be a week off training I think. I'm gutted but i'll just have to make up for it when i get back into it.
    #19
    H0M3R_j4y
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    Re: H0M3R_j4y's Journal 2017/02/07 10:39:12 (permalink)
    Week 4 Monday
     
    Squats - 70 x 2, 110 x 2, 120 x 2, 125 x 2, 130 x 2, 135 x F
     
    Deadlift (deficit) - 100 x 5, 120 x 5, 130 x 4, 140 x 3
     
    Upright Rows - 60 x 12, 12, 12
     
    Calves - 100 x 30, 125 x 20, 150 x 10
     
    Lat Raises - 14kg DB x 12, 10, 8
     
    I felt quite weak last night, but I suppose that's to be expected after having a week off from being ill. Annoyed I failed on the 135kg squat, but I could see it coming as I was a bit wobbly on the 130kg. Glad I tried tho.
     
    I've still got a bit of a bad chest so it took me longer than usual to complete my workout as my energy still isn't where it should be. Need to just keep eating as much as I can I think, that's the problem when I'm ill and off training, I don't eat enough as I have less of an appetite.
     
    Everything else felt good tho. Onwards and upwards.
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