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View Full Version : Road to 350...1st stop 230



Bendthe Bar
06-24-2008, 04:18 AM
My aim is to lift heavy stuff, not much else.

age 29
W - was 176lbs current 208
H - 6'1''
BF% - more than i would like.



here goes>>>>>>>>>>>


Chest/Tris
Flat BB - 130x12 155x10 185x8 205x6
Incline DB - 60'sx8 65'sx6 70'sx6 75'sx5
Incline DB Flyes - 30'sx10 35'sx8 40'sx6 40'sx6
Dips - BWx12 BWx10 BWx9 BWx7
V Bar P'downs - 180x8 190x6 200x6

W - 94.6 kgs

Plyo-Solidity
06-24-2008, 06:31 AM
Hi there, great idea to start a training log, good luck with that. One question, do you want to weigh 350? Bench 350 or what?

Bendthe Bar
06-24-2008, 07:08 AM
I will never weigh 350. Aiming to bench 230 for now and i will see where i go from there.


350 bench?......eventually!!:thumbup: My bench is poor, i know, but much improvement ahead.

Bendthe Bar
06-25-2008, 02:38 PM
Deadlifts - 180x8 220x6 310x6 350x4
pinch in left lower back during warmups. bit cautious with first two working sets. went too light.
WG BB Rows - 90x8 110x6 130x6 130x6
WG Pulldowns - 110x8 140x6 160x6 170x4
V Bar Cable Rows - 210x8 240x8 240x8
Incline DB Curls - 30sx8 35sx6 40x6
EZ Bar Preacher Curl - 65x6 70x6 75x5

1 more DL @ 350 than last week!!! Think just posting this journal helped me a lot.:)

Bendthe Bar
06-26-2008, 03:23 PM
Cardio 5.30pm
20 mins interval training on stairmaster 7/12 up to 8/20
15 mins xtrainer random level 12

3 sets weighted crunch x 15 12 12 (10kg plate)
2 sets leg pulls x 20

Off work today.

Bendthe Bar
06-28-2008, 06:43 AM
yesterdays shoulder/traps

(logging in kgs from now on)

Standing BB Military Press - 40x8 50x6 55x6 60x5
Seated DB Press full upright - 28sx8 30sx6 30sx6
Rear Delt DB Raise - 10sx8 12sx8 12sx8
Shrugs Hammer Stre - 100x8 140x8 160x8
Mach Lateral Raises - 45x8 55x6 65x6
SS Upright BB Row/Face Pulls - (27.5x8 15x8) (27.5x8 15x8)
Last SS very light but really flushed shoulders with blood.
Felt good but altogether too much volume??

Bendthe Bar
06-30-2008, 03:34 AM
Legs 28/6

Squats - 60x8 70x8 80x6 90x6 100x6 110x4
Leg Press - 180x6 210x6 240x6 260x6
Leg Extensions - 107x6 114x6 121x6 28x20 singles
SL Deads 70x10 80x10 90x8
Seated Calf Raises - 70x20 90x20
Standing Calf Raises - 106x6 115x6 121x6

Bendthe Bar
07-01-2008, 02:31 PM
Chest/Triceps

Bench - 60x8 70x6 80x6 90x6 100x5
Low Incline DB - 28sx8 30x7 32sx6 34sx4
Flat Bench Flyes - 12sx8 14sx6 16sx6 12sx8
Dips - BWx8 BW+16x5 BW+16x4
V Bar Pushdowns - 60x8 70x6 80x6
Rev cable Pulldowns - 15x20 L&R

Was Fuct today. no strength. crap sleep at weekend and drinking on saturday night way too much. still catching up on food and proper sleep.
not happy...........

W - 95.6kgs

Bendthe Bar
07-02-2008, 02:30 AM
cardio/ abs
15mins stairmaster interval 7/12 up 7/16
15mins xtrainer random level 11

leg pulls 2x20
weighted crunch over fitball 3x15 10kg
kneeling cable crunch 2x(40kg x15)

still not feeling 100% but better than yesterday:)

Bendthe Bar
07-04-2008, 07:33 AM
yesterdays back/bi's
forgot my belt. I only use it on squats and deads. heart sank........

deadlifts - 50x8 80x6 120x6 150x6 160x3 (no belt!!)
bent over BB rows - 50x7 60x6 60x6 60x6
vbar cable rows - 95x8 110x8 110x8
DB Pullovers - 30x7 30x6 30x6
Incline DB Curls - 16sx8 18sx7 18sx6
EZ Preacher Bench - 20x8 25x8 308

Next back day i am deadlifting 180 (400lbs) for reps.
Cant seem to go any heavier on rows without starting to bounce.

Will weigh myself today after cardio. Feeling heavy.

Out for dinner last night
mozzerella & tomato salad, meatballs & mash, cabbage and carrots (covered in Butter) plus chicken left by cousins. loads of different bread and oil
couldnt eat anything for the rest of the night.

Bendthe Bar
07-06-2008, 09:05 AM
yesterdays shoulders/calves

BB Military Press - 40x8 50x6 55x6 60x6
Seated DB - 28sx6 30sx6 30sx3 (v poor. just no strength)
Rear Delt DB raise - 8x8 10x8 10x8
Hammer Shrugs - 140x6 160 x6 160x6
Face Pulls - 15x8 17.5x8 20x6
Standing calf raises - 106x8 106x6 106x6

Bounced last 4 reps slightly on last set of mil presses.
No strength for DB presses. Didnt even feel comfortable lifting up. felt as if I lifting 40's.
W 96.1kgs

legs now.....

Bendthe Bar
07-07-2008, 03:46 AM
yesterdays legs

Leg Press Machine - 95x30
Squat - 60x8 80x6 90x6 100x6 110x5 60x12
Leg Press - 100x8 140x6 170x6 200x6
Leg Extensions - Full Stack (-2 x8) (-1x6) FSx6
SLDL - 70x8 70x8 70x8

Will do calves on chest day and again on back day.

Bendthe Bar
07-08-2008, 02:48 PM
Chest/Tris

Bench - 65x8 75x6 85x6 95x5 105x3
Low Incline DB - 28sx6 30sx6 32sx6 36sx6
Low Incline DB Flyes - 14sx6 16sx6 18sx6
Narrow Dips - BWx10, +8kgx6, +10kgx6
EZ French Press - 30x8 35x6 37.5x6

Getting stronger and down a hole in my belt.
Gonna take a pic now and keep it for 2 months. Take another one and post them both.......a bit of pressure never hurt anyone. Gotta legitimize this thing.

Bendthe Bar
07-10-2008, 03:00 PM
Back/bis

Deads - 50x6 70x6 120x6 160x5 180x2 PR
Bent over Rows - 50x6 60x6 65x6 65x5
T Bar rows - 15x6 45x6 55x6 65x6
DB Pullovers - 30x6 32x6 34x6 36x6
DB Preacher - 12x6 14x6 16x6
EZbar Close Grip Curls - 30x6 35x6 37.5x6

I was wiped after today. i did what i said though........ 400lb DL x 2
Im happy.

I cant row for ***** after deadlifts. ah well.

At a glance these numbers look pathetic but they are in KG's.

Bendthe Bar
07-11-2008, 01:21 PM
Back is smashed up after yesterday.....happy enough.

Missed cardio today and gym shut at 6 tonight and is closed for holiday tomorrow. I might break in.

Bendthe Bar
07-13-2008, 02:45 PM
Shoulders/Traps

Military Press - 42.5x6 52.5x6 57.5x6 62.5x5
Seated DB Press - 28sx6 30sx6 30sx6
Rear Delt Lateral DB raise - 8x8 10x8 12x6 12x6
Shrugs - 120x6 140x6 140x6
Face Pulls - 15x8 20x7 12.5x6

Seated Calf Raises - 70x20 80x20 80x20

DB presses way more controlled and meaningful than last week.
Only small jerk used on mils for last set. Added 2.5 kgs all sets. Happy enough.

Bendthe Bar
07-14-2008, 03:29 PM
Legs

Squats - 60x6 80x6 90x6 100x6 110x5 60x10
DB Lunges - 28sx5 20sx6 20sx6 20sx6
Extensions - 98x6 105x6 112x6
SLDL - 70x8 80x6 80x6
Calves(LP mach) - 98x10 105x8 105x8

Gotta do my chest/tris tomorrow to get days back in sync after gym being closed saturday.... grrrr. Off work for a week anyway.

Legs are fried.

Bendthe Bar
07-15-2008, 04:16 PM
Chest/Tris

Bench - 65x8 75x6 85x6 95x6 105x5 110x4
Low Inc DB - 34sx6 36sx6 38sx5
Low Inc DB Flyes - 12sx8 14sx8 16sx6
Dips - BWx10 10KGDBx6 12KGDBx5
Seated French Press - 20x8 25x8 40x6 45x6

Asked big dude to spot me on last set of bench today. Or what i thought was my last. Pushed out 5 reps at 105 (230lbs) and racked it. he said, 'why did you rack it, take a rest and we'll do it again'. (i think he meant that i was too comfy on last rep........it didnt f##king feel comfy). He comes back and i do 4 reps @ 110 (240lbs). Says he only directed the bar back on the rack on last rep. I had been explicit in my instructions only to assist if the bar stopped moving up. Seriously f##king pleased today. Then i pressed 38s (85lbs) on DB. Glory...........only proves that everything i have done in the past (until a month ago) has been a joke.

Bendthe Bar
07-17-2008, 03:49 PM
Back/Bis

Deadlifts - 70x6 120x6 150x5 170x4
Bent over BB Rows - 50x8 60x6 65x6
T Bar Rows - 45x8 60x6 70x6
DB Pullovers - 32x6 34x6 34x6
High Inc Rev BB Curls - 20x8 25x6 27.5x6
Standing DB Curls - Down the rack > 20sx4 18sx4 16sx5 14sx6 12sx8 10sx10

Tweaked my lower back on last set of deads. I think i kind of missed my first rep when i initially pulled. When it didnt come up at first I rushed back into it without dropping my hips far enough and lifted with my lower back. 3 more shoddy reps followed. Should have set down, stepped back completely, then started again....live and learn. Bit dissapointed, and I was wary of my lower back for the rest of workout.
This is last week of heavy after saturday so no deads for two weeks. Will be doing rack pulls with less weight.

Bendthe Bar
07-19-2008, 02:20 PM
Shoulders/Traps

OH Press - 45x6 50x5 55x5 60x5 65x4
Seated DB Press - 28sx6 30sx6 30sx5
Rear Delt Raise Low Inc - 10sx8 12sx8 12sx8 12sx6
Shrugs - 120x8 140x6 140x6
SS Upright Row/DB Lateral raise 27.5/10s 2x8


Weight 96.4 Kgs

Bendthe Bar
07-20-2008, 01:48 PM
Legs

Squats - 60x6 80x5 90x5 100x5 110x3
DB Lunges - 16sx8 20sx8 20sx6
SLDL - 70x8 80x8
Leg Extensions - 95x6 102x6 109x6 35x20
Standing Calf Raise - 98x8 105x8 105x8

Im sure I can go way heavier with my squats but just concentrating on getting really low at the moment. Today i had idiots on either side of the rack training about 6 inches away from the bar?! i mean they can see im squatting but they stay where they are doing db presses whilst balacing on a fitball........place wasnt even busy. Loads of room everywhere. Disrupted me A LOT trying to get plates on and off and waiting for them to finish. Going lighter for two weeks now. Will alter split slightly also.

Bendthe Bar
07-22-2008, 02:52 PM
Start of two lighter weeks.........Post in lbs

Chest/Back

Bench - 110x10 135x10 155x10 180x10
Low Inc DB - 70sx8 70sx8 60sx6
Low Inc DB Flyes - 25sx10 25sx10 25sx10
Rack Pulls - 135x6 220x6 290x6 330x6
BB Bent over Rows - 110x8 110x8 110x8
T Bar Rows - 70x8 90x8 110x8
WG Mach Rows - 210x8 220x8

Well, a lot of volume today. I dont like it. Did like Rack Pulls though. was just feeling around with them for good weight. Could do a good bit more than deads with them. No pain in lower back from last week. Phew!! Dont think I would have had a good heavy day today. Bit tired. Will leave out mach rows next week.

My diet is a bit crap sometimes so im gonna track it and see whats going on.

Meal 1
- 2 Eggs, Large W/meal roll, 2 Scoops Whey, Pint SS Milk, 3 Green Tea Caps
Meal 2
- 1 Cup Cottage cheese, 1/2 Cup Granola
Meal 3
- Snack portion sushi, 2 W/meal Rolls, 1 Chicken Breast, Pint Banana Milk
Meal 4
- 1 Apple, 1 Banana
*Trained*
Meal 5
- 2 Scoops Whey (water) 5gs Creatine
Meal 6
- 1/2lb Ground Beef (chilli), 1 Cup White Rice
Meal 7
- 1/2 Pint SS Milk, 1 Banana, 250gs Yoghurt, Spoonful of Skippy (blended) No cottage cheese left.

Will work out the cals, P, F and C tomorrow.

john bernor
07-23-2008, 12:35 AM
great workouts,,keep it up and GOD bless


in HIS grip forever
john

Bendthe Bar
07-23-2008, 06:13 AM
Thank you for encouragement Mr Bernor. :bow:

Bendthe Bar
07-24-2008, 04:41 PM
Legs in KGS

Front Squats
40x8
50x8
60x6
70x6
80x4

BB Lunges
40x8
50x6
50x6
50x6

SLDL
60x6
70x6
80x6

Few extensions to failure.

Seated Calf raises
40x20
60x20
70x20

Notes - Finding a bit of form with Front Squats. I like them a lot.
Again, people working out almost touching the rack even when i step out with weight. Annoys me a bit.
Dunno if i will bother note what i eat. Nah.......

Bendthe Bar
07-27-2008, 08:02 AM
Shoulders/Arms - in KGS

BB OH Press
40x8
45x6
50x6
45x6
40x6

DB Arnie Press
16sx8
18sx6
20sx6
20sx6

Rear Delt DB raises
10sx8
12sx8
14sx8

Dips
(BWx8) x 3
EZ Bar French Press
30x6
35x6
35x6

DB Preacher Curls
CG EZ Bar Curls

Notes - Worked really light today. Just another week of approx 70% max and then back to HEAVY.
Going light on OH press gave me a chance to have a proper look at form and performed all reps with no jerk in hips or knees although any heavier and I would have struggled to raise the bar from my shoulders on each rep without that initial jerk.

Weight - ...................97.3 kgs (214lbs) holy crap!! Im a happy man. Im heavier but I have lost fat. I couldnt be sure how much lean muscle mass i have gained.

Bulking until December. 4 months. 240lbs?? I will give it a bash.

Bendthe Bar
07-29-2008, 03:59 PM
Chest/Back - in Kgs

Bench
50x6
70x6
80x6
90x6
100x4

Low Inc DB Press
26sx6
28sx6
30sx6
32sx6

Dips (wide grip)
BWx8 (x3)

Rack Pulls
60x6
100x6
140x5

Bent over BB Rows (palms out)
40x6
50x6
60x6

V Bar BB Rows
45x6
70x6
90x6
90x5

Notes: Went a bit heavier than I should for a 'light' week week but....meh. 1 week lighter could be enough. Eating well, weekend included apart from huge plate of bbq ribs on saturday night. Meat is meat. Was enough to feed 3 people though..... ha.

Bendthe Bar
07-31-2008, 03:46 PM
Legs - in KGS

Front Squats
50x8
70x5
80x5
50x10

BB Lunges
50x6 (x3)

SLDL
50x6
70x5
90x5
90x5

Leg Extns
stackx6 (x3)

Standing Calf Raise Mach
1/2 stackx6 (x3)

Notes: Ummm wasnt really at it today. Really tired and I knew it before going in. Strange feeling in front right hip when squatting like it needed to click back in or something. Had it before (not while squatting) but it annoyed me enough that i only managed to do 4 scrappy sets. SLDLs felt solid though. Happy enough adding more weight to them next week. Soooooooo tired right now.......... ah man up! ha ha.

Bendthe Bar
08-04-2008, 01:28 PM
Shoulders/Arms - KGS (Saturday)

BB Military Press
40x6
50x5
55x5
60x3

DB Arnie Presses
16sx6
18sx6
20sx6
22sx6

DB Rear Delt Raise (SS)
Face Pulls
x2

CG Dips
Bwx8
12kgx6
14kgx6

CG Bench
40x6
60x6
70x6

Standing DB Curls x3
CG BB Curls x3

Notes: Shakey Mil presses. Just stopped before I wrecked myself.

Bendthe Bar
08-05-2008, 12:55 PM
Chest/Tris - in Kgs

Bench
65x8
75x5
85x5
95x5
105x4

Low Inc DB
32sx6
34sx6
36sx6
36sx6

WG Dips
BWx8
12kgsx6
14kgsx6

OH EZ Bar Extensions
30x8
35x6
40x6

Notes: Solid enough starting back heavy. Weekend eating wasnt even too good which im annoyed about but hey. Onward.

Weight: 98.0kg on the button. (216lbs). BF lurking back around gut but not enough to be alarmed. Heading in the right direction.

Bendthe Bar
08-07-2008, 01:57 PM
Back/Bis - Kgs

Deadlift
80x5
100x5
120x5
140x2 (grip failed)
160x5 (straps)

Bent Over BB Rows
50x6
60x6
60x6
60x5

WG Pullups
BWx6
BWx5
BWx4

Face Pulls 3 sets
DB Curls 3 sets

Notes: Gym was really busy. Ended up using 'the cheapo' chrome BB. Really crap grip hardly any knurling. I am 100% sure it was slightly thicker too. Never again. Also had to move away from were I was first working because of people practically standing inches away from me. Ah well no excuses.
Was an ok session but not as strong as i maybe expected. Officially i am the worst at pullups. My grip sucked too. That will all change........

Bendthe Bar
08-09-2008, 11:55 AM
Shoulders/Traps - KGS

Seated DB press
26sx6
28sx6
30sx6
32sx6

Bent Over Lat Raise DB
10sx8
10sx8
10sx8

Upright Row BB
35x8
45x6
50x6

Shrugs
90x6
100x6
100x6
150x6 (straps)

Notes: Solid DB presses and everything else felt like cruizing. Eaten a lot today and still a lot more to come.
Gave mil press a break this week. Not making sig gains on it. gonna try extra wide grip negatives next week and see if i can bring it on a bit. Think its a simple cas of pushing shoulders too much with 2 big presses on the same day and whatever chest and back along with it during the week. We'll see.

Legs tomorrow :evillaugh:

Bendthe Bar
08-10-2008, 02:11 PM
Epiphany - the sudden realization or comprehension of the essence or meaning of something. The term is used in either a philosophical or literal sense to signify that the claimant has "found the last piece of the puzzle and now sees the whole picture," or has new information or experience, often insignificant by itself, that illuminates a deeper or numinous foundational frame of reference.

MY SPLIT SUCKS

Need to get stronger..........

Bendthe Bar
08-11-2008, 10:02 AM
Squat - kgs
80x5
90x5
100x5
110x3
100x5

Bench
70x5
80x5
90x5
100x5
100x5

Rows
55x5
65x5
75x5
85x5
90x5



Notes: .........

Bendthe Bar
08-13-2008, 04:11 PM
Squat KGS
80x5
90x5
100x5
100x5

Mil Press
50x5
50x5
55x5
55x5

Deadlift
100x5
120x5
130x4 (grip)
150x3

Abs

Bendthe Bar
08-15-2008, 02:31 PM
Squats - in Kgs
80x5
90x5
100x5
110x5
115x3
80x7

Bench
80x5
85x5
90x5
100x4 (oops)
102.5x4
80x8

Row
50x5
55x5
57.5x5
60x5
62.5x4
57.5x8

Dips
BWx8
+14kgx5
+16kgx5

SS
EZ Bar Curls
OH Extensions (with ez bar) (x2)

Notes: wow, tough going. 1st week complete. Still need to look at % increases.....

starving now.

Bendthe Bar
08-19-2008, 03:44 AM
Squats - in KGS
80x5
90x5
100x5
110x5
115x4

Bench
80x5
90x5
95x5
100x5
105x6 (hmmmm)

Row
50x5
55x5
57.5x5
60x5
62.5x5

BB Goodmornings

Abs

Notes: PR on bench. Felt light too.

Worst thing about a crap squat - having a crap squat
Best thing about a crap squat- my numbers are going to sky rocket very quickly.......:)

Bendthe Bar
08-20-2008, 03:37 PM
Front Squats in kGS
70x5
75x5
80x5
80x5
80x4

Deadlift
70x5
90x5
120x5
140x3 (lh grip failed)
160x4 (straps)

OH Press
30x5
35x5
40x5
45x5
50x5

BB Curls


Notes: Solid enough......V tired. Pretty much not using a belt anymore even for last heavy sets. Still getting way lower on front sqts than back. Must..... stretch...... more. Last set of squats, keeping weight on delts was an issue and 4 ramped wu sets up to 60kg prior to the working sets were a factor.

Bendthe Bar
08-22-2008, 02:42 PM
Squat - KGS
80x5
90x5
100x5
110x5
120x3 PR
90x8

Bench
80x5
90x5
95x5
100x5
107.5x2 (miss on 3rd)
80x8

Row
60x5
65x5
70x5
72.5x5
75x3
60x7

Dips
BWx10
14kx5
16kx5

DB Extensions
14sx6 x3

Notes:Asked douchebag to spot me on heaviest bench set. he pulled the bar up on my 1st f##king rep. I could have gotten my triple. he ruined my week. I was messed up after the 1st rep. Its my fault for asking the idiot but the place was quite quiet and i had no choice. In fact i should have unracked it myself and done two decent reps. I am so angry. idiot.
I was also broken after my squats which was probably a major factor. All my bench stes felt really heavy. nah it was douchebags fault. idiot. I f##kin explained too.

Bendthe Bar
08-27-2008, 02:04 AM
Bench KGS
80x5
90x5
100x5
105x5
107.5x4 (PR) Redeemed myself from Friday.
80x8

Seated DB Press
wux2
24sx6
26sx6
28sx6

Upright Row
50x6 (x3)

TBar Row
40x6
60x6
70x6
80x6
90x6

SS
DB Curls/VBar Pressdowns
14sx6 75kx6 - (x3)

Notes: PR on bench. Think i got so pissed after Fridays miss and it did me good. Comfortable with a bit more volume, main lifts on sepatrate days and some auxiliary work.

Bendthe Bar
08-27-2008, 03:36 PM
KGS

Front Squats
50x8
70x5
80x5
80x5

Deadlift
60x6
90x5
120x5
140x3
160x2 (missed 3rd, grip failed. 140 was relatively easy too)
Fully planned to hit another triple using straps, bar was loaded with 180 but lower back took about 10 minutes to come round after previous set, had to stretch for a while and by then I had lost it. Next time though......

BB Goodmornings
30x8
50x8 (x3)

Calves
Abs


Notes: as above.....

Bendthe Bar
08-29-2008, 03:14 PM
KGS

Power Cleans
50x3
55x3
55x3
55x3
55x3

Incline DB Press
34'sx6
36sx6
36sx6
36sx5

Dips
BWx8
BWx6
BWx6

BB Bent Rows
50x5 (x5)

EZ Bar Preacher Curls
35x8 (x3)

Notes: Didnt have a lot to give today. Went light in everything. 3 Broken nights sleep are taking their toll (baby son has been getting his molars). Well its the weekend so a big sleep tonight and a big squat tomorrow.:)

Bendthe Bar
08-30-2008, 02:43 PM
In KGS

Squat
60x6 wu
80x5 wu
90x5 wu
100x5
110x5
120x3
125x2

SLDL
60x6
80x6
90x5
100x5

GM's
50x5
60x5
65x5
65x5
65x5

Planks
F/L/R x3

Seated Calf Raise
40x20
70x20
90x20
90x20


Notes:Need a decent spotter...... or more confidence:) I could stick another 10kgs on my squat for sure.

Bendthe Bar
09-02-2008, 02:52 PM
Bench - KGs
wu (x3)
80x5
90x5
100x3
105x3
110x2

Deadlift
wu (x2)
110x5
120x5
130x5
140x4
150x3

Facepulls (rampedx4)

EZ Bar Pr Curls (x4)

Notes: Um.....yep! Although DL should have and could have been 5x5 but my grip let me down badly. Forgot to bring straps out of changing rooms so just went at it without for last sets.

Bendthe Bar
09-04-2008, 01:50 AM
OH Squats in KGs
Bar x8
Bar x8
40x3 (lost balance, not warmed up enough)
35x6
40x6
40x6
40x6

Snatch High Pulls
50x6 (x4)
60x6

Push Press
45x6 (x4)

Planks
F/L/R 30 secs each (x3)

Notes: OH Squats:eek: Really need better flexibilty in low back, hams, shoulders. Both my arms went numb after the 3rd set and when i raised them they shot up faster than i was intending to move them like someone was yanking them with invisible string. It was odd but quite funny.

Bendthe Bar
09-06-2008, 05:46 AM
Power Cleans in Kgs
40x6
50x5
50x5
50x5
50x5

Incline DB
24sx8
28sx8
30sx7
30sx7

SLDL
60x6
70x6
70x6
70x6

VBar Pulldowns/Rear Delt Mach SS
x8 (x2)


Notes: Light all round. Shoulders both feel quite strained at the mo.

Bendthe Bar
09-08-2008, 02:29 PM
6/9/08
Squats in KGs
60x8
80x5
90x5
100x5
110x3
120x3

Seated DB Press
24sx6
28sx5
28sx5
Stopped. Shoulders shot.

Dips
BWx8 (x3)

Bent Rows
50x5
60x5 (x4)

Notes: No PR's anyway. Shoulders are damaged like I have tweeked the nerves or something. Its not a muscular pain.

Bendthe Bar
09-10-2008, 01:24 AM
ME Bench - KGs(lbs)
60(135)x8
80(180)x5
90(205)x5
100(225)x5
110(250)x3
115(260)x1 PR

Deadlift
60(135)x5
100(225)x5
120(270)x5
140(315)x5
150(340)x3

Facepulls

Curls

Notes: Damaged my left index finger at the weekend while playing with my son. Its badly swollen. Prob should have rested it but ploughed on. It didnt really give me too much bother until later on at night when it started to ache. Shoulders were alright though......Being a pussy. :)

Bendthe Bar
09-10-2008, 03:50 PM
Squat - KGs(lbs)
80(180)x2 x10sets (30 sec breaks)

Front squats
50(115)x6
70(160)x6
80(180)x6 x3

Snatch High Pulls
50(115)x5
60(135)x5
70(160)x4 x3

Weighted Sit Ups
20(45)x10 x3

Notes: Should have been a few sets of GMs but had to get to the airport. Was good anyway. Got as low as physically possible (sitting right in them) with my F Sqs so happy with those.

Im going away for a while no. Going to train in a cave and eat meat. I will be right back.