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Test Subject: Dave Jester

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davejester
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Re:Test Subject: Dave Jester 2011/07/20 21:34:57 (permalink)
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Chest and arms today, changed the DB bench press to incline:
 
Smith Bench Press  6x45(+2.5kg) 6x45(+2.5kg) 6x45(+2.5kg)
DB Bench Press Incline 10x25 10x25 10x25
Cable Flys Low 8x30(+5kgs) 8x30(+5kgs) 8x30(+5kgs)
CGBP 12x27.5(+2.5kgs) 12x27.5(+2.5kgs) 12x27.5(+2.5kgs)
DB Arm Curls 8x18 10x18(+2reps) 9x18(+1reps)
 
Next time out bench at 47.5kg, incline DB bench at 27.5, cable flys at 35kgs, CGBP at 30kgs and full reps of DB arm curls. Dont know where the extra reps on the DB arm curls came from lol a rocky moment haha
 
Was feeling inspired after benching so I banged the weight up to 60kg(+bar) out of curiosity. It came down but it didnt go back up haha
 
Goal update:
By the end of the year I am going for lifting the 60kg(+bar) and to gain an extra stone in weight.
 
Regards
 
#61
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Re:Test Subject: Dave Jester 2011/07/26 21:52:59 (permalink)
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Had a couple of days rest, doms seem to be lasting longer and longer lol Should I battle threw them or just be patient?
 
Anyways back and traps lastnight:
 
Deadlifts 7x85(+2.5kg -1rep) 8x85(+2.5kgs) 4x85(+3.5kg -4reps) Stalled it haha
Bent Over DB Rows  10x32.5(+2.5kgs) 9x32.5(+2.5kg -1rep) 7x32.5(+2.5kg -3reps)
Lat Pull Down Machine 10x59(+12kgs) 10x59(+6kgs) 10x59(+2reps)
Shrugs 12x40 12x40 12x40
Chin Ups Wide Grip 6(+1rep) 6(+1rep) 6
 
Will go for full reps on deadlift next time, full reps on Bent over DB rows, May change Lat pull downs to single arm cable rows as im not really feeling the lat machine :o) Changed shrugs from dumbbells to smith machine, weight dropped for some strange reason ?!? and will try a few more reps on chin ups.
 
Regards
 
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Re:Test Subject: Dave Jester 2011/07/29 22:59:31 (permalink)
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Shoulders and Abs on wednesday:
 
Incline Bench Press 5x35(+2.5kgs -3reps) 5x35(+2.5kgs -3reps) 5x35(+2.5kgs -3reps)
Dumbbell shoulder press 8x20 8x20 7x20
Lat Raises Cable 9x25(+5kgs -1rep) 9x25(+5kgs -1rep) 10x20(+5kgs)
Upright Rows Cable 12x50 12x50 10x50
Incline Sit-Ups 30 30 30 (+5reps)
Leg Raises 25 25 25 (+5reps)
 
Will try for full reps next time out, put upright rows up to 55kg and add another 5 reps to the leg raises and the incline sit-ups.
 
Regards
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Re:Test Subject: Dave Jester 2011/07/29 23:11:56 (permalink)
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Just done legs tonight:
 
Squats 1x20 (Bar)
           8x37.5(+2.5kg) 8x40(+5kg)  8x40(+5kg)
Leg Extensions 12x45(+5kgs) 12x45(+5kgs) 12x45(+5kgs)
Leg Curls 7x55(+5kgs -3reps) 7x55(+5kgs -3reps) 7x55(+5kgs -4reps)
Standing Calf RaiseS 20X90(+5kgs) 20X90(+5kgs) 20X90(+5kgs)
 
Don't know where the strength came from on the deadlifts but managed to go straight from 35kg to 40kg ?!?! Will try 42.5kgs next time out, love the leg extensions still, will try 50kgs next time, will try full reps on the leg curls and will try 95kgs on the calf raises.
 
On a diet note been getting a little lethargic still of late and a few other symptoms, been to the doctors today and Im gettin a full M.O.T. done :o) should be interesting, im thinking yeast intolerance, place your bets now!!.  Also persuaded the doctor to test my testosterone levels too, should be interesting, ill post next week when I get the results back and have to re-do my diet again haha I will be living on cardboard at this rate.
 
Regards

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Re:Test Subject: Dave Jester 2011/07/31 21:56:16 (permalink)
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Chest and arms lastnight folks:
 
Smith Bench Press  5x47.5(+2.5kg -1rep) 5x47.5(+2.5kg -1rep) 4x47.5(+2.5kg -2reps)
DB Bench Press Incline 10x25 10x25 10x25
Cable Flys Low 8x35(+5kgs) 8x35(+5kgs) 8x35(+5kgs)
CGBP 10x30(+2.5kgs -2reps) 8x30(+2.5kgs -4reps) 7x30(+2.5kgs -5reps)
Arm Curls Cable 12x25 12x25 12x25
 
Gunning for full reps on bench press next time, couldn't manage to get the 27.5kg dumbbell up in the air for the inclines, will try again next time, up the flys to 40kgs, try full reps on the CGBP. Also changed from dumbbell arm curls to cable arm curls, seemed to get a better range of motion going on :o)
 
Diet has been a bit hit or miss over the weekend but I suppose its good to mix it up now and again, back to strict diet again tha morrow after the bloods get taken.
 
Regards

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Re:Test Subject: Dave Jester 2011/08/04 16:13:51 (permalink)
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Back and traps lastnight:
 
Deadlifts 8x85(+1rep) 8x85 6x85(+2reps) 
Bent Over DB Rows  10x32.5(+2.5kgs) 10x32.5(+1rep) 10x32.5(+3reps)
Cable One Arm Row 10x55 10x55 10x55
Shrugs Smith Machine 12x42.5(+2.5kgs) 12x42.5(+2.5kgs) 12x42.5(+2.5kgs)
Chin Ups Wide Grip 7(+1rep) 6 6
 
Threw in the one arm cable rows today, enjoyed them more then the lat pull downs so happy days. Almost got full reps on the deadlifts, will try for them next time, bent over DB rows will try the 35kgs, will try 60kg one arm rows and 45kg shrugs. Not really feeling the chin ups, will try and look at form and make sure i'm doing it correctly otherwise I will change it.
 
Regards
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Re:Test Subject: Dave Jester 2011/08/05 10:48:13 (permalink)
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10 st 10 1/2 this morning , weight gain seems to have slowed a bit so going to look at the diet over the weekend and alter it a bit, will post when i've sorted it. As for training, shoulders and abs tonight so I will post what i done tonight :o) Stay safe and happy benching lol
 
Regards
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Re:Test Subject: Dave Jester 2011/08/06 20:09:08 (permalink)
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Shoulders and abs lastnight:
 
Incline Bench Press 8x35(+3reps) 8x35(+3reps) 6x35(+1rep)
Dumbbell shoulder press 8x20 8x20 8x20(+1rep)
Lat Raises Cable 10x25(+1rep) 10x25(+1rep) 10x25
Upright Rows Cable 12x50 12x50 10x50
Incline Sit-Ups 30 30 30
Leg Raises 30 30 30 (+5reps)
 
Will up the incline bench next time out to 37.5kg, shoulder press at 22.5kgs, lat raises at 30kgs and will try for full reps on the upright cable rows. Will also try incline sit-ups at 35 reps and leg raises at 35.
 
Tea of champions haha:

 
Regards
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Re:Test Subject: Dave Jester 2011/08/09 11:05:16 (permalink)
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Was supposed to do legs lastnight but had a bit of a twinge in the old groin so did chest and arms instead:
 
Smith Bench Press  6x47.5(+1rep) 6x47.5(+1rep) 6x50(+2.5kg +2reps)
DB Bench Press Incline 6x27.5(+2.5kg -4reps) 9x27.5(+2.5kg -1rep) 7x27.5(+2.5kg -3reps)
Cable Flys Low 6x40(+5kgs -2reps) 8x40(+5kgs) 8x40(+5kgs)
CGBP 12x30(+2reps) 12x30(+4reps) 12x30(+5reps)
Arm Curls Cable 12x30(+5kgs) 12x35(+10kgs) 12x40(+15kgs)
 
Enjoyed that session, managed to get 50kgs on the bar for the bench press, will try 3 sets next time on, also got the 27.5kg dumbbells up for the incline press, will try for full reps next time out, will try for full reps on cable flys, will up the CGBP to 32.5kgs and will try 3 sets of cable arm curls at 40kgs.
 
Weighed in at 10st 12 1/2 this morning so my weekend of big eating seems to have done something :o) will see how the weight goes over the next few weeks.
 
Regards

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Re:Test Subject: Dave Jester 2011/08/10 22:15:21 (permalink)
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Got the old legs done last night:

Squats 1x20 (Bar)
           8x42.5(+5kg) 8x42.5(+2.5kg)  8x42.5(+2.5kg)
Leg Extensions 12x50(+5kgs) 12x50(+5kgs) 12x50(+5kgs)
Leg Curls 10x55(+3reps) 10x55(+3reps) 10x55(+3reps)
Standing Calf RaiseS 18X95(+5kgs -2reps) 19X95(+5kgs -1rep) 18X95(+5kgs -2reps)
 
Will try squats at 45kg next time out, i've hit the max weight on the extension machine :o( so will try a few more reps and keep the best form I can then I will have to change again, Will try leg curls at 60kgs and will try for full reps on the calf raises.
 
Shame about the leg extension machine I was really enjoying them, I will do a bit research and beef up the leg routine in a few weeks.
 
Regards

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Re:Test Subject: Dave Jester 2011/08/14 22:30:55 (permalink)
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11st 1/2lb this morning, weight seems to be on the up again wahooo!!! Anyways done the old back and traps lastnight:
 
Deadlifts 8x85 8x85 8x85(+2reps) 
Bent Over DB Rows  10x35(+2.5kgs) 10x35(+2.5kgs) 10x35(+2.5kgs)
Cable One Arm Row 10x60(+5kgs) 10x60(+5kgs) 10x60(+5kgs)
Shrugs Smith Machine 12x45(+2.5kgs) 12x45(+2.5kgs) 12x45(+2.5kgs)
Chin Ups Wide Grip 8(+1rep) 8(+2reps) 8(+2reps)
 
Starting to get some challenging weights now, not just the physical lifting but mental aswell, giving it 110% Going to order some jack3d soon too just for that extra kick in the gym.
 
Next back and trap session I will be attempting deadlifts at 87.5kgs, bent over DB rows at 37.5kgs, one arm cable rows at 65kgs, smith machine shrugs at 47.5kgs and will gun for 10 reps at wide grip chin ups.
 
Regards
 
 
 
 
post edited by davejester - 2011/08/16 19:29:03
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Re:Test Subject: Dave Jester 2011/08/16 19:27:55 (permalink)
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Shoulders and abs lastnight folks:
 
Incline Bench Press 8x35(+3reps) 8x35(+3reps) 8x35(+2reps)
Dumbbell shoulder press 8x22.5(+2.5kgs) 6x22.5(+2.5kgs -2reps) 6x22.5(+2.5kgs -2reps)
Lat Raises Cable 10x30(+5kgs) 10x30(+5kgs) 10x30(+5kgs)
Upright Rows Cable 12x55(+5kgs) 12x55(+5kgs) 12x55(+5kgs +2reps)
Incline Sit-Ups 35 35 35 (+5reps)
Leg Raises 30 30 30
 
Changed the cable lat raises to more of a bent arm technique, seems to take the strain off the old elbows. Will try incline bench at 37.5kgs next time, full reps of DB shoulder press, lat raises at 35kgs, upright cable rows at 60kgs. I am going to keep the ab reps as they are for a few sessions to try and improve form.
 
Regards
#72
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Re:Test Subject: Dave Jester 2011/08/21 20:49:54 (permalink)
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Done the legs on the 17th (wed):
 
Squats 1x20 (Bar)
           8x45(+2.5kg) 8x45(+2.5kg)  8x45(+2.5kg)
Leg Extensions 12x50 12x50 12x50
Leg Curls 8x60(+5kgs -2reps) 9x60(+5kgs -1reps) 8x60(+5kgs -2reps)
Standing Calf RaiseS 20X95(+2reps) 20X95(+1rep) 20X95(+2reps)
 
Regards
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Re:Test Subject: Dave Jester 2011/08/21 20:54:20 (permalink)
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Chest and arms on friday:
 
Smith Bench Press  6x50(+2.5kgs) 6x50(+2.5kgs) 6x50
DB Bench Press Incline 9x27.5(+3reps) 10x27.5(+1rep) 9x27.5(+2reps)
Cable Flys Low 8x40(+2reps) 8x40 8x40
CGBP 12x32.5(+2.5kgs) 12x32.5(+2.5kgs) 12x32.5(+2.5kgs)
Arm Curls Cable 12x40(+10kgs) 12x40(+5kgs) 12x40
 
Regards

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Re:Test Subject: Dave Jester 2011/08/24 10:43:14 (permalink)
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Killer back and traps session yesterday:
 
Deadlifts 8x87.5(+2.5kgs) 8x87.5(+2.5kgs) 8x87.5(+2.5kgs) 
Bent Over DB Rows  8x37.5(+2.5kgs -2reps) 10x37.5(+2.5kgs) 10x37.5(+2.5kgs)
Cable One Arm Row 10x65(+5kgs) 10x65(+5kgs) 10x65(+5kgs)
Shrugs Smith Machine 12x47.5(+2.5kgs) 12x47.5(+2.5kgs) 12x47.5(+2.5kgs)
Chin Ups Wide Grip 8 8 8
 
Bit sore today, really pushed hard this session. Next time I will try deadlifts at 90kgs, full reps on bent over DB rows, 70kgs on the one arm cable rows, shrugs at 50kgs and chin ups till failure.
 
Regards
#75
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Re:Test Subject: Dave Jester 2011/08/26 14:02:15 (permalink)
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Done the old shoulder and abs lastnight:
 
Incline Bench Press 8x37.5(+2.5kgs) 8x37.5(+2.5kgs) 8x37.5(+2.5kgs)
Dumbbell shoulder press 8x22.5 8x22.5(+2reps) 8x22.5(+2reps)
Lat Raises Cable 10x35(+5kgs) 10x35(+5kgs) 10x35(+5kgs)
Upright Rows Cable 12x60(+5kgs) 12x60(+5kgs) 12x60(+5kgs)
Incline Sit-Ups 40 40 40 (+5reps)
Leg Raises 35 35 35 (+5reps)
 
Incline bench at 40kgs next time out, dumbbell shoulder press at 25kgs, lat raises at 40kgs, upright cable rows at 65kgs and will try and squeeze a few more reps out on the ab exercises.
 
Regards
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Re:Test Subject: Dave Jester 2011/08/30 22:50:46 (permalink)
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Done the legs on sunday:
 
Squats 1x20 (Bar)
           8x47.5(+2.5kg) 8x47.5(+2.5kg)  8x47.5(+2.5kg)
Leg Extensions 12x50 12x50 12x50
Leg Curls 10x60(+2reps) 10x60(+1reps) 8x60
Standing Calf RaiseS 20X100(+5kgs) 20X100(+5kgs) 20X100(+5kgs)
 
Squats at 50kgs next time out, leg curls for full reps and calf raises at 105kgs. Going to try and change the leg routine around a bit as there improving quite well and need a bit more :).
 
Regards

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Re:Test Subject: Dave Jester 2011/09/01 22:16:46 (permalink)
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Chest and arms yesterday:
 
Smith Bench Press  6x52.5(+2.5kgs) 6x52.5(+2.5kgs) 6x52.5(+2.5kgs)
DB Bench Press Incline 10x27.5(+1rep) 10x27.5 10x27.5(+1rep)
Cable Flys Low 8x40 8x42.5(+2.5kgs) 8x42.5(+2.5kgs)
CGBP 11x35(+2.5kgs -1rep) 12x35(+2.5kgs) 11x35(+2.5kgs -1rep)
Arm Curls Cable 12x45(+5kgs) 12x45(+5kgs) 12x45(+5kgs)
 
Will try bench press at 55kgs, I will try and get the 30kg dumbbells up in the air for the incline bench press, couldn't get the 45kgs working on the cable flys so had to pin up 1.25kgs each side and will try full reps at 42.5 next time, CGBP for full reps and cable arm curls at 50kgs.
 
Regards

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Re:Test Subject: Dave Jester 2011/09/07 17:47:44 (permalink)
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Back and traps on sunday:
 
Deadlifts 8x90(+2.5kgs) 8x90(+2.5kgs) 8x90(+2.5kgs) 
Bent Over DB Rows  10x37.5(+2reps) 10x37.5 10x37.5
Cable One Arm Row 10x70(+5kgs) 10x70(+5kgs) 10x70(+5kgs)
Shrugs Smith Machine 12x50(+2.5kgs) 12x50(+2.5kgs) 12x50(+2.5kgs)
Chin Ups Wide Grip 8 8 8
 
Weights still going up nicely, training has slowed a bit lately but a little rest wont do no harm. Deadlifts at 92.5kg next time out, BODB rows at 40kgs, one arm cable rows at 75kgs and shrugs at 52.5kgs. Going to change the chin ups to inverted press ups.
 
Regards
#79
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Re:Test Subject: Dave Jester 2011/09/14 15:27:09 (permalink)
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Shoulders and abs on sat:
 
Incline Bench Press 8x40(+2.5kgs) 8x40(+2.5kgs) 8x40(+2.5kgs)
Dumbbell shoulder press 4x25(+2.5kg -4reps) 5x25(+2.5kg -3reps) 4x25(+2.5kg -4reps)
Lat Raises Cable 10x40(+5kgs) 10x40(+5kgs) 10x40(+5kgs)
Upright Rows Cable 12x65(+5kgs) 12x65(+5kgs) 12x65(+5kgs)
Incline Sit-Ups 45 45 45 (+5reps)
Leg Raises 40(+5reps) 35 35
 
Incline bench at 42.5kgs, full reps of dumbbell shoulder press, lat raises at 45kgs, upright cable rows at 70 and will try 45 reps of incline sit-ups and 40 leg raises.
 
Regards
#80
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