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EatMyWay2TheTop
04-21-2009, 09:33 AM
My training routine is basically the one described in Ed Coan's book except for some twitches in the squat and deadlift days due to a lack of proper equipment in my garage. My bench is 135kilos, deadlift is pretty much a guess since I didnt pull a single max from the floor in quite some time now, but I hit a deficit deadlift of 215kilos a month ago. The squat is a work in progress as Im spending some time figuring technique and focusing on hitting depth. I did a double with 160kilos last week but Im pretty confident I got much more in me.

Here's my short term goals:
Squat: 180
Bench: 140
Deadlift: 220

I'll take a shot at those numbers within a month.


If you got any questions or advices and tips please let me know.


17/04: Bench

Bench press: warmup then 110kgx7
Close grip bench press: 90kgx8
Incline press: 80kgx5; 85kgx5


18/04: Shoulders

Press behind the neck: warmup than 75kgx5x2
Side raises: 22kgx8x2
Front raises: 12kgx8x2
External rotations

19/04: Deadlift

Rack pulls from the knee: warmup in 5s,3s then workp up to 255kg
Bent over rows from the floor: 95kgx5x2
Pull-ups: 6x2
Reverse flies: 10-12X2

20/04: Light bench day

Bench press: 2 sets of a lot of repetitions
Flies: 2 sets of 10
Pushdowns: 3 sets
Dips: BW+15kgsx5x2
Bis: 10x2

EatMyWay2TheTop
04-22-2009, 09:54 AM
22/04: Squat

Squat: warmup then 140x5x2; 145x5; 150x5
Lunges: who knows ?
Abs

Squat technique is quietly improving, I had to do 140 a second time because I cut some reps a little high on my first set. The 150kilos set wasnt that hard and I should be able to add 5 to 10kilos next week. Lunges sucks.

Kong
04-22-2009, 11:49 AM
Lookin strong in here pal!

EatMyWay2TheTop
04-24-2009, 07:48 AM
23/04: Stationary bike and stretching


24/04: Bench day

Bench press: warmups then 115x5
Close grip BP: 90x5; 95x5
Incline press: 85x5; 90x5

Incline press is a major-extra-mega PR as I wasnt able to get 5 reps with like 60 kilos 6 months ago..

EatMyWay2TheTop
04-25-2009, 10:15 AM
25/04: Shoulders

Behind the neck press: warmups then 80x5; 80x4
Side raises: 22x2x8
Front raises: 12x2x8
External rotations

EatMyWay2TheTop
04-26-2009, 08:55 AM
26/04: Deadlift day


Deadlift: 100x5; 140x5; 180x3; 210x2; 220x1
Shrugs: 140x5; 150x5
Bent over rows from the floor: 100x5; 105x5
Pull-ups: 7x2; 7x2
Reverse flies 10x2 superset with abs

I was going for 210x3 and missed the 3rd. Lower back bent like crazy at the start and I was done. Still a PR nonetheless and I decided to go for 220 which was a goal of mine. It was shaky but went up steadily. My max pull in January was 185 so things are going well.
I need to spend more time on abs training because I slacked on that area for some weeks now and I think it might help keep my lower back more arched in the future.


On a side note I finished reading this book last night and I would recommend it to everyone, very sad story but incredible how this guy overcame such tragedies. Eye opening and inspiring to say the least.

http://1.bp.blogspot.com/_wppCop2ceao/STXmq0KWpxI/AAAAAAAABs0/DmIbXk5GxeU/s400/lg_sn7970.jpg

EatMyWay2TheTop
04-28-2009, 04:51 AM
27/04: Light bench day

Bench press: 2 sets of lot of reps
Flies: 2 sets
Pushdowns: 2-3 sets
Abs

Lame session. Passed on the dips and bis because it really killed my back. Its acting up again since Sunday night and I hope it will be better tomorrow for my squat day.

EatMyWay2TheTop
04-30-2009, 03:13 AM
29/04: Squat day

Squat: worked up to 170x1 175x1 and 180x1
Calves and abs

180 was my objective so Im pleased with it. My back didnt hurt that much but I chose the pussy way and didnt do much after squatting. Hope it will be fine by Friday but it's already way better than early this week.

My training partner and I concluded I can aim for a 200kilos squat by the end of June, so that's my new objective along with the 230 kilos deadlift. I will also start to add conditioning because I just might be the most out of shape and bound to have a heart attack 90kilo person ever.

EatMyWay2TheTop
05-01-2009, 09:28 AM
01/05: Bench day

Bench press: warmups then 120x4
Close grip BP: 100x5; 105x5
Incline BP: 90x5; 95x5

Was shooting for 120x5 but the 5th one was even near. Not good and I need to get past that 120x5, still thinking about how I'll do it but I'll sure make it happens soon.
Pleased with the close grip and incline, both keep getting better each week so cant complain about that.

Kong
05-01-2009, 09:32 AM
Good stuff mate. Our strength levels are almost exactly the same.

EatMyWay2TheTop
05-02-2009, 10:02 AM
02/04: Shoulders

Press behind the neck: worked up to 75kx5
Side raises: 24kx8 24kx5
Front raises with a 20k bar x 10; added 5k x10
Rotator work


Front raises with a bar are pretty cool and I'll keep doing it for some times instead of using dumbbells.

Kong: you're killing me on about every pressing movements, remember I pause none of my bench and I'll probably snap in half trying to military press 100kilos.

Coke
05-03-2009, 09:28 AM
Doing pretty good in here man...those short term goals will be surpassed swiftly.

EatMyWay2TheTop
05-04-2009, 06:18 AM
03/05: Deadlift day

Rack pulls from 2nd pin: warmup then 200x3;205x3;210x3
Bent over rows from the floor: 105x5; 110x5
Pull-ups: 6x2
Mini circuitx2 with no rest: chinsx5; abs; face-pulls with green bandx12

Average session, was a bit apprehensive about my back on the rack pulls but it turned out fine, will go at full speed next week. Rows were ugly as sin, and I think I'll do pull-ups right after pulling to see if I can get more because this is embarassing. Circuit kicked my ass and it shows how out of shape I am.


04/05: Light bench day

Bench: warmup then 80x17
Flies: 21kilos 10x2
Pushdowns: 40x8 45x8 47.5x8
Dips: 10x2
Bis: 2 sets hammer curls

80x17 is a PR. I suck big time when it comes to reps, I'll continue until I get 20 reps then increase the weight or switch to speed work in 5x5 fashion.

EatMyWay2TheTop
05-04-2009, 06:20 AM
Doing pretty good in here man...those short term goals will be surpassed swiftly.

Thanks for looking at my log. Its pretty motivating to get someone as strong as you take a look.

EatMyWay2TheTop
05-06-2009, 11:18 AM
06/05: Squat day

Squats: warmups then 140x8; 145x8
Green band leg curls: 10x3
Calves 10x3
Abs: 12x3

My previous best with 140 kilos was 5 reps 2weeks ago so Im pleased with 145x8. Im falling forward a bit when coming up since a couple of weeks, not really a problem as I can still complete the lift but Id like to make it smoother.
The garage was 80F and not a bit of air, not that much but still felt hot and it will be a lot of fun to squat and pull this summer with +100F

EatMyWay2TheTop
05-08-2009, 08:42 AM
08/05: Bench day

Bench press: worked up to 130x1 missed 135
Close grip: 100x5; 105x5
Incline bench press: 95x3; 100x2; 105x1; 110x1
Bis

Was hoping for 140 today but that was not even close. Missed 135 near lockout, disappointing since it was a weight I blasted a few weeks ago.
My bench is obviously going backward so its time for some change; I already got an idea and cant wait to start. Still pissed with that *performance* tho...

Coke
05-10-2009, 09:49 AM
Nice sessions, stay on it bro.

Kong
05-11-2009, 03:40 AM
Bench is always the one that gets me when i try and max out. Good effort still tho man.

EatMyWay2TheTop
05-11-2009, 04:12 AM
10/05: Deadlift day

Deficit deadlift: 140x3; 160x3; 180x2; 190x1
Goodmornings: 60k 10x2
Chest supported rows: 10x2
Pull-ups

Looks like its not just my bench going backwards as I hit 215 on the same movement like 6 weeks ago. I may take a break from near max weights for some time on the bench and dead.


Cocoa and Kong: thanks

Coke
05-11-2009, 05:14 AM
Just keep doing your thing & experiment, like doing deads or benching every 6-7 days to see what works best.

Kong
05-11-2009, 07:56 AM
Why not give DC a shot like for a while?

EatMyWay2TheTop
05-11-2009, 09:16 AM
Just keep doing your thing & experiment, like doing deads or benching every 6-7 days to see what works best.

I was looking at Ryan Celli's training and he's squatting and pulling on the same day, doing speed squats in another session, and benching just once. That seems interesting, but I may need to add a 4th day because training 3x a week makes me feel like Im slacking.

EatMyWay2TheTop
05-11-2009, 09:17 AM
Why not give DC a shot like for a while?

What is DC ? I might look into that

Kong
05-11-2009, 02:37 PM
Dogcrapp training mate. Go to the intensemuscle forums and its all outlined in the stickies. Its primarily a routine for bodybuilders utilising one all out rest-pause set but makes you strong as hell. Justin Harris does it and he has an elite total of over 2000lbs or somethin close.

EatMyWay2TheTop
05-12-2009, 04:24 AM
11/05: Shoulders and tris

Seated barbell press with bar resting on pins at clavicles: 40kg 2x8 dead stopped at each time
EZ barbell extensions: 37kgx10; 41kgx10x2
Front raises with 20kg bar + 5kg: 3x10
Side raises: 2x12
Push-ups with different grips: 4x10
One hand barbell curls: 3x5

Not that bad all in all. Seated BB press is a killer, never did it before, but I enjoyed it and it worked my shoulders like nothing else.

EatMyWay2TheTop
05-12-2009, 04:30 AM
Dogcrapp training mate. Go to the intensemuscle forums and its all outlined in the stickies. Its primarily a routine for bodybuilders utilising one all out rest-pause set but makes you strong as hell. Justin Harris does it and he has an elite total of over 2000lbs or somethin close.

I gave a look and I really like the concept, I wont try it for now but Ill keep it as a plan B in case my new plan doesnt work the way I want.

Coke
05-12-2009, 06:10 AM
Glad you're liking them shoulder presses, that's a baddass movement.

EatMyWay2TheTop
05-13-2009, 08:22 AM
12/05: Squat day

Squats: worked up to 150x8
Single leg curls with green bands: 3x10
Calves & Abs

Happy with the squat that's 5kg more than last week and it wasnt as hard. I really want to nail 200kg at the end of June. Band leg curls are the best hamstrings isolation exercice I did so far. Time to eat like a pig and live up to my screenname

EatMyWay2TheTop
05-14-2009, 09:01 AM
Went to the garage today and rode the bike for 15min and stretched 30min.

EatMyWay2TheTop
05-15-2009, 07:41 AM
15/05: Bodybuilder's day (well almost)

Incline bench press: 2x8
Close grip bench press: 1x6; 1x10
Flies: 3x10
Halbert swings: 3x10
Pullover: 3x10
Peck deck: 2x10

Never did that much chest work in a session before. Also my first time on the peck deck, and probably the last too. Uneventful session as things are going to change a lot in my training starting Monday. Also I decided to get to 100kilos/220pounds. Its gonna get real ugly but I guess since Im 5"11 it won't hurt me. Im 94 kilos right now so it can be done within the summer I guess.

EatMyWay2TheTop
05-18-2009, 11:34 AM
18/05: Squat & Pull

Squat: 160kgx5 2 sets
Deadlift: 150kgx8 2 sets
Single leg curls with green band: 3x10
Calves: 3x10


Good session, I will now squat and pull on Monday, bench on Wednesday and train the back on Friday. Should give plenty of time to recover and add some weight.

Coke
05-19-2009, 09:16 AM
...I will now squat and pull on Monday, bench on Wednesday and train the back on Friday. Should give plenty of time to recover and add some weight.

That spilt is basically standard fare and should really help out for further gains.

Kong
05-19-2009, 11:40 AM
Lookin good in here mate.

EatMyWay2TheTop
05-20-2009, 09:29 AM
20/05: Bench day

Floor press with chains: warmups then 100x5; 105x5; 107.5x5; 110x5
Static shoulder presses: 45x6 2 sets
EZ BB extensions: 43x10; 47x8; 47x7
Front raises with bar + 7.5: 10x2


Chains were not part of the plan but I spotted them on the floor and wanted to try it, didn't add much, I'd say between 5 and 10 kilos at lockout. Shoulder presses are incredibly hard to me so I guess it means I found a weak point. Good thing. Couldnt do any flies because I forgot to buy another DB handle, will take care of that before next week.

EatMyWay2TheTop
05-22-2009, 05:27 PM
22/05: Back day

Wide grip pull-ups: 5 sets of 5
Chin-ups: 3 sets of 5
Close grip chin-ups: 2 sets of 5
DB Rows: 42x10; 52x10x2
Shovel lift 2x5 superset with green band face pulls: 2x12
Halbert swings 2x10 superset with one hand BB curls
EZ bar curls 2x10


Shovel lift is basically a deadlift with plates loaded only on one side of the barbell, first time I tried it and I was pleased with it. All in all, pleased with the session, I had a lot of pain in my guts yesterday and thought I may have ruptured my appendix, but it felt better today so everything's fine.

It looks like they customized a smiley for me: :french:

Coke
05-23-2009, 07:23 AM
Interesting **** with the shovel lift...doing very well in here dude.

EatMyWay2TheTop
05-25-2009, 01:23 PM
25/05: Squat & Pull

Squats: 170x4; 170x3
Deadlift: 155x8 2 sets
Greend band leg curls: 3 sets
Calves: 3sets 120kg


First squat set was good, second ****ty. Still a good improvement as my max is 180. Deadlift was OK, Im struggling to lock it out at the end of the sets, strange because I always been stronger at lockout with heavy reps.

Coke
05-26-2009, 07:11 AM
Nice and precise workout Matt.

EatMyWay2TheTop
05-27-2009, 10:09 AM
27/05: Bench day

Floor presses: 110x5; 115x5; 117.5x5
Static shoulder press: 47.5x5 2 sets
Incline press (close grip) 2 sets
EZ BB extensions: 47x10; 49x8
Pullover: 2 sets
Front raises with 30kg: 2 sets of 10
Side raises: 2 dropsets


Floor presses were nice but I cheated on the 5th rep at 117.5 and raised my butt. Still happy with it, I'll go for 120x5 next week then switch exercice. Shoulder press is still pathetic but hey, Im working on it. Extensions are a PR.

EatMyWay2TheTop
05-27-2009, 10:14 AM
Cocoa: Thanks. I might use another quad exercice on squat day but I don't know which one, no leg press in my garage and step ups are impossible to do since the ceiling is like 6"9 any suggestions ?

Coke
05-27-2009, 11:07 AM
Front squats and even the lunges will do the trick, although I know you don't like that movement.

Nothing wrong with 'specializing' on the regular squats.

EatMyWay2TheTop
05-29-2009, 09:30 AM
28/05

20min bike then 30min mobility work focusing on hips and groin area.


29/05: Back day

Pull ups: 5 sets of 5
Chin ups: 3 sets of 5
Close grip pull ups: 2 sets of 5
DB Rows: 52kilos x 12; 56kilos x 12
Shovel lift 2x5 supersetted with green band face pulls 2x12
Supersetx2:One hand BB curls / Halbert swings / Reverse BB curls
EZ BB curls: 2x10

EatMyWay2TheTop
05-30-2009, 06:22 AM
29/05 evening:

Ran a bunch of sprints and agility drills; dragged the sled. Summer is showing up is was a beautiful day

Coke
05-30-2009, 09:38 AM
Yesterday was a beautiful day where I'm at too, sunshine everywhere.

Good stuff there the past few days.

EatMyWay2TheTop
06-01-2009, 09:40 AM
01/06: Squat day

Squats: warmup then 175x3
Deadlift: warmup then 160x10
Goodmornings: 2x10 60kg
Green bands leg curls: 3x10
Calves: 3x8 140kg

Will go for a double next week on the squat and keep the reps high on the deadlift. Satisfied with that session even if my goodmornings are garbage, I used to handle way more weight a few months back.

Cocoa: Thanks. :thumbup:

Coke
06-02-2009, 08:13 AM
GMs be messing us lifters around, that's one killer movement.

EatMyWay2TheTop
06-03-2009, 12:27 PM
3/06: Bench day

Floor presses: 120x5
Bench press: 100x8
Static shoulder press: 50x5 2sets
EZ BB Extensions: 51kgx7 51kgx5
Upright rows: 51kgx8 2sets
Front raises: 12kgx8 2sets


Floor press was ugly as sin but is a big improvement. SSP, extensions and raises were all records whether in weight or reps.
Since I was at the garage I had to bench on my crappy bench, the ****er is too narrow and I hate it with a passion. I'll change it as soon as I can afford it. That was still a PR ON THAT BENCH. (previous best was 100x7) I did 110x7 on my gym's bench so you can feel my pain when I have to bench on that piece of crap.

EatMyWay2TheTop
06-04-2009, 08:15 AM
04/06

20min light cardio on bike
30min mobility work for groin and hips

Coke
06-04-2009, 06:10 PM
Crappy bench got to go bro, glad to see you making do...like the workout and cardio/mobility efforts.

EatMyWay2TheTop
06-05-2009, 04:51 AM
Funny thing is I was playing football as a CB so I used to be pretty fast and agile. Ate my way up to a 40 kilos gain and agility is just a memory now lol

EatMyWay2TheTop
06-05-2009, 11:32 AM
05/06: Back day

Warmup: Pullups x5; Chinups x5
Pullups: 5x5 BW+5kilos
Behind the neck pullups x5
Chinups x7
Close grip pullups x7
DB rows: 42 kilos x5; 62 kilos x 10 2sets
Shovel lift: 25 kilos x 5 2 sets
Halbert swings 2x10 superset with green bands facepulls 2x10
One arm BB curls 2x5
BB curls 2x8 40k


Good session, pullups are getting easier and I was able to add a bit of weight. Shovel lift is harder than regular deadlift even with just 25 kilos on one side.

Coke
06-07-2009, 08:39 AM
Good deal on adding some weight to the pullups man.

mattburns
06-07-2009, 08:47 AM
Nice lifting in here pal, take it you're from the UK judging by the kilo's and footie references?

EatMyWay2TheTop
06-09-2009, 03:16 AM
Sunday 7th

Sled + 20kilos: 2 trips (30 meters = 1 trip)
Sled + 40kilos: 6 trips
A bunch of short sprints (25 meters)



Monday 8th: Squat day

Squats: warmups then 182.5 x 1; 187.5x1 (412.5 lbs for you non-europeans)
Deadlift: 150x5 2 sets (deload)
Green bands leg curls 3x10
Calves: 100x5 150x5 160x5


Added 7.5kilos on my squat in about 5 weeks so I can't complain about that. It gives me a 2xbodyweight squat. The rest of the session was pretty uneventful.

CoCoa: After reading your log I have no other option but to try get better at pullups.

Matt: Im French :hello:

-JM-
06-09-2009, 05:52 AM
Nice lifting in here man, especially the squatting.

Its weird though because I am reading everything in a French accent....

Kenny Powers
06-09-2009, 05:38 PM
sweeeeeeet squat man, big time pr

im in for some powerliftin :D

EatMyWay2TheTop
06-10-2009, 05:44 AM
10/06: Bench day

Bench press: 95x5; 105x5; 110x5
DB shoulder press: 25kilos 3x8
Flies: 20kilos 3x8
EZ BB extensions: 52kilos 3x5
Upright rows: 52kilos: 3x5
Front raises: 12kilos 2x8
Pushdowns: 40kilos x 12

Nothing special today, okay session, sticked to the plan. I'll now follow the 5/3/1 waves and % system for the big three lifts. I need a better structure for my reps and sets and this one seems to be fitting with my training regimen.

Flynn: Haha thanks for stopping by

Kenny Powers: Thanks.

mattburns
06-10-2009, 06:04 AM
Nice session pal, 5/3/1 should work well for you.

French eh! Tu est tres forte! That's about the limit of my french haha, your English is excellent pal.

Coke
06-10-2009, 09:25 AM
Stepping to it very well in here!!

EatMyWay2TheTop
06-12-2009, 08:31 AM
12/06: Back day

Pull-ups: 6 sets of 5 (5 sets with +5kilos)
Chin-ups x 10
Close grip pull-ups x 7
DB rows: 62 kilos x 12 2 sets (second one was with straps)
Halbert swings 3x10
Green band face pulls 2x12
Green band stomach pulls 2x12
Bis & Forearms

DB rows are a PR, I had to use straps for the second set as my grip was failing me. What you guys think about DB rows and BB rows in the same session ? is it overkill or not ?

Matt & Coke: Thanks lads

EatMyWay2TheTop
06-15-2009, 06:27 AM
15/06: Squat & Dead

Deadlift: warmups then 165x5; 175x5; 187.5x5
Squats: a bunch of light reps (deload)
Green bands leg curls: 2x20


Short session today, I was deloading on the squat and played around with my feet position, I will try to widen my stance a bit to keep my knees more perpendicular to the floor.

My dad threw a big party at his house all weekend long, 80-100 persons were present and we spent the weekend drinking and eating. It was the first time I got drunk since 2005 I think. Didnt sleep a lot as I was busy messing around with my cousin and trying to scare him in his tent. I thought I had him good until I layed in my tent and discovered the little prankster had put a bunch of wood logs and sticks under my tent. Was too drunk to do anything about it and slept on it. It bloody hurts. Good weekend for sure.

Coke
06-16-2009, 10:17 AM
bb rows and db rows in the same workout is not overkill imo, do whatever suits you at any time.

Good deal on the efforts, and the debauchery as well for that matter, lol.

EatMyWay2TheTop
06-17-2009, 07:50 AM
17/06: Bench day

Bench press: 105x3; 115x3; 120x3
DB shoulder press: 27x8 2 sets
EZ BB tris extensions: 52x6 2 sets
Flies: 21x10 2 sets
Upright rows: 50x8 2 sets
DB Front raises: 12x10 2 sets
Pushdowns: 41.5x8 2 sets

Good workout. Improved every exercice by a couple reps or kilos so I can't complain. I was supposed to bench 117.5x3 but forgot the 1.25k plates at the garage so had to go for 120x3.

Coke: Thanks for the advice. :thumbup:

Kenny Powers
06-17-2009, 10:27 PM
LMAO at first i thought those were lbs, and i was thinking either he is weak as ****e or he is using db's

then i figured out it was in kgs, and was embarassed haha

good work on bench, 265 for a triple is very stout!

Coke
06-18-2009, 06:25 AM
Working all the push muscles fairly well guy.

EatMyWay2TheTop
06-19-2009, 08:33 AM
18/06: Light cardio & mobility work


19/06: Back day

Pullups x 5 2 sets
Pullups BW+ 2.5: 5 reps
Pullups BW + 7.5: 5 reps x 2 sets
Pullup BW + 15: 1 rep
BB Rows: 90kilos x8 95kilos x8
DB rows: 62kilos x 15 (straps)
Green band face pulls: 12x2
Green band stomach pulls: 12x2
Superset chinups+BB curls

Good session, my back is getting stronger.


Coke and Kenny Thanks for the feedback. Im trying to step my pullup game up so I can look at your logs without feeling like a wimp

Coke
06-21-2009, 06:00 PM
Way to be training the back with the pullups and rows bro.

EatMyWay2TheTop
07-01-2009, 06:08 AM
Well Im back after a short hiatus. Im still training but haven't been able to post the last week. I modified my training again (for the better I hope)
The next couple months I will focus on adding weight and backing down on the *heavy* lifting.

EatMyWay2TheTop
07-02-2009, 10:36 AM
02/07: Back day

Rerverse flies: 2x12
BB Rows: 100x12
Pulldown machine: 80x15
Underhand close grip pulldowns: 70x13
Hammer curls 2x15
Bis machine: who knows who cares ?

okay session. BW was 94 kilos this morning. I was down to 91 sunday evening after trekking in the mountains all day long. My legs are still aching.

Coke
07-02-2009, 02:25 PM
Hiking the mountains is taxing but great stuff just the same, lol...keeping it rolling in here.

EatMyWay2TheTop
07-04-2009, 07:47 AM
04/07: Shoulders

Halbert swings: 16kilos x 10
DB shoulder presses: 30 x 8
Wide grip upright rows: 55 x 13
BB front raises: 25 x 15
Seated side raises: 12 x 8

Okay session. I really enjoy training with just one working set per exercice.

Coke: Yeah that was plenty fun even if I was the first surprised to finish it. 10minutes into it and I was already struggling. The next hours were a religious experience to me.

Coke
07-04-2009, 11:26 AM
Looks like a solid shoulder day dude.

EatMyWay2TheTop
07-06-2009, 07:29 AM
06/07: Legs

Leg extensions: 100kg x 17
Smith machine squats: 120kg x 6
Leg press: 280kg x 12
Lying curls: 50kg x 8
Abs pulldowns: 40kg x 10

Nothing to write home about but it went well. Im trying to get my legs bigger than 30". Im 28" 3/4 right now.

mattburns
07-06-2009, 10:59 AM
Good luck getting jeans to fit with 30" legs big lad!

Nice lifting lately mate, nothing wrong with switching it up now and again.

Kong
07-06-2009, 02:30 PM
Startin to look awesome in here now

Coke
07-07-2009, 09:51 AM
Damn good day with the legs dude.

EatMyWay2TheTop
07-08-2009, 07:32 AM
08/07: Chest & Tris

Close grip inclines: 90kg x 8
DB bench press: 33kg x 13
Flies: 21kg x 10-12
Pushdowns: 42.5 x 10
Seated bench press machine: 55kg x 10-15
Obliques 42.5 x 12 2 sets



OK session. Inclines are a PR. I will start adding some *heavy* triceps work next week, mainly floor and board presses.

Matt, Coke & Kong: Thanks pals. I just wish my upper body would grow like my legs. My arms wouldnt look like wet spaghettis lol

Coke
07-08-2009, 08:13 AM
Nice new close grip inclines PR guy.

Kenny Powers
07-08-2009, 09:27 AM
what kind of board presses are you going to do?

and how do you like the clsoe grip on the incline?

EatMyWay2TheTop
07-09-2009, 03:53 AM
2 or 3 board presses. I noticed each time I made significant progress on my bench I was using heavy triceps exercices. Right now my triceps extentions are better than ever but my bench sucks at lockout, so Im gonna drop all those extensions pushdowns etc and see how it goes with floor and board presses.
As for the close grip on the inclines, it puts less pressure on my shoulders and I even seem to be able to handle more weight that way so that's a win-win.

EatMyWay2TheTop
07-10-2009, 09:22 AM
10/07: Back day

Reverse flies: 15kg x 20
BB Rows: 110kg x 7 +3reps rest pause
Pulldowns machine: 100kg x 13 +3 reps rest-pause
Low pulley machine: 62.5kg x 16 +4 reps rest-pause
Underhand close grip pulldowns: 75kg x 13 +3reps rest-pause
Bis machine + EZ BB Curls


Good session. Added reps or weight on every exercice from last session.

EatMyWay2TheTop
07-11-2009, 04:19 AM
Wanted to add this:

http://bobyoungs.blogspot.com/

Coke
07-11-2009, 08:41 AM
... Added reps or weight on every exercice from last session.

Nice job man, keep raising up.

Virtron
07-11-2009, 02:25 PM
Awesome lifting.

EatMyWay2TheTop
07-12-2009, 08:28 AM
12/07: Shoulders day

Halbert swings: 17kg x 12
DB shoulder presses: 33kg x 8
Wide grip upright rows: 60kg x 10
BB front raises: 30kg x 13
Shoulder presses machine: 80kg x 22


Everything was a personal best. I'll switch DB shoulder presses for military press next session. I always been weak at this so it should be plenty fun.

BW was 95 this morning.

Coke
07-13-2009, 08:15 AM
Good idea to switch around the movements for the shoulder presses or anything else for that matter.

EatMyWay2TheTop
07-15-2009, 03:32 AM
14/07: Legs

Leg extensions: 100kg x 20 (+8 +4 rest-pause)
Leg press: 300kg x 16-17
Lying leg curls 55kg x 15
Smith machine squats: 130kg x 6
Ab pulldowns + Obliques

Not a great day but improved eveything from last week.

Coke
07-15-2009, 09:23 AM
Fine effort for the legs bro.

EatMyWay2TheTop
07-16-2009, 08:26 AM
16/07: Chest & Tris

CG Incline press: 100kg x 3
Floor presses: 110kg x 7
Flies: 25kg x 10
Pullover: 30kg x 12
Rolling tris ext: 15kg x 12
Seated bench press machine: next to last pin x 6

Altough inclines are a PR Im a bit disappointed with it, it is less than I was looking for so I'll switch exercice next week. Pullover was useless and it won't be back.

Im looking to add a few exercices next week, any suggestions mates ?

-JM-
07-16-2009, 08:30 AM
Pullover was useless and it won't be back.

I didnt really get much else than a good stretch from those.

Sessions looking solid Matt. Do you just go with what you feel like doing on a given day? Keeping it all heavy, thats for sure.

Coke
07-16-2009, 08:31 AM
May want to add in some form of the calf raises, try them on the leg press if necessary - that works well...also maybe some lunges, and the regular close grip presses on the flat bench.

The new PR can't be beat, lol.

EatMyWay2TheTop
07-17-2009, 05:55 AM
I didnt really get much else than a good stretch from those.

Sessions looking solid Matt. Do you just go with what you feel like doing on a given day? Keeping it all heavy, thats for sure.

As of now, I pretty much go by feel, I'm trying to use everything that I feel worked for me in my first years lifting instead of sticking someone else's routine. I'll keep that way for a few months and see how it goes.


Coke: I'll take your advice and go with lunges and calf raises on my next leg day and close grip bench press on chest/tris day. :thumbup:

EatMyWay2TheTop
07-18-2009, 07:18 AM
18/07: Back day

Lats pulldowns: 90kg x 10 +3 rest-pause
Low pulley machine: 72.5kg x 12 +4 rest-pause
Underhand close grip pulldowns: 75kg x 14 +4 rest-pause
Face pulls: 50kg x 10
One exercice on the high pulley with straigth arms x 10
Traps

OK session. Nothing crazy.

Coke
07-18-2009, 08:26 AM
Solid back and traps day man.

Kong
07-18-2009, 09:14 AM
Definitely throw in the close grip bench. I'm gonna start hammering dips again soon too for my chest.

Kong
07-18-2009, 09:15 AM
And some form of pullup for the back too.

EatMyWay2TheTop
07-21-2009, 09:07 AM
20/07: Shoulders


Military press: 60kg x 6
Close grip upright rows: 65kg x 8
Smith machine shoulder press: 45kg on the bar x 5
Cable front raises: 10kg x 10
Halbert swings: 21kg x 10
Bis machine



21/07: At the garage

Parallel box squat: worked up to 190kg x 1
Rack pulls from below the knees (2nd pin): worked up to 215kg x 1
Green band leg curls: 20 reps
Pullups: 2 x 5

So shoulders day was pathetic. Im gonna drop military pressing because I don't feel it working my shoulders like seated DB or BB shoulders presses.

Went to the garage this afternoon, it was 90 inside. I felt like box squatting since I didn't do any since March or April, my form was shaky at best but it felt strong. My best raw box squat is something like 200kg on a higher box so Im pleased with the effort. I had a lot more in me but form was going downhill fast so I'll keep it for later.
Rack pulls were nothing special; I tried to do lunges but it was murder on my knees.
It really felt good to lift *heavy* again

Kong
07-21-2009, 09:27 AM
190kgx1 box squat...i hate you

Coke
07-22-2009, 08:44 AM
Good deal on getting back to the box squats bro.

-JM-
07-22-2009, 04:21 PM
Wow!!! Thats.... thats a big friggin box squat. Whats your PR?

Nice going Matt.

mattburns
07-23-2009, 06:12 AM
Awesome sessions lately pal, liking the 'ad hoc' style. Strong stuff for sure.

EatMyWay2TheTop
07-23-2009, 10:10 AM
23/07: Chest & Tris

Close grip bench press: 110kg x 5
Floor press: 115kg x 5
Flies: 27kg x 12
Rolling tris extensions: 17kg x 10 2 sets
Seated BP machine: last pin x 7

Good session. Everything felt strong, close grips are a PR. BW was 96 this morning.

mattburns - Flynn - CoCoa - Kong

Thanks, I think my best raw box squat was 200kg but done on a higher box. I'll blast it in a few weeks for sure.

Coke
07-24-2009, 08:05 AM
Props on the new close grip PR, fine workout throughout.

EatMyWay2TheTop
07-25-2009, 08:51 AM
25/07: Back day

Reverse flies: 17kg x 20
Lat pulldowns: 100kg x 6
Low pulley machine: 80kg x 12 + 4 rest-pause
Underhand close grip pulldowns: 80kg x 12 + 4 rest pause
One exercice on the high pulley with straigth arms: 30kg x 10
Face pulls: 45kg x 12
Bis

BW was almost 98kg this morning. Strong session that ends a really nice week training wise. Don't know if it's the weight gain or new training regimen but things are doing real good right now.

I'll do my first parachute jump tomorrow so if you never see my log updated again you'll know something didn't go as planned lol.

Coke
07-26-2009, 05:51 PM
...things are doing real good right now.


No doubt, things are going damn good for you man.

It would be interesting to hear what you got to say about the parachute jump.

EatMyWay2TheTop
07-27-2009, 07:58 AM
27/07: Shoulders day

Incline bench press: 100kg x 5
Smith machine shoulder press: 45kg x 5
(Side raises: 17kg x 12 + Front raises: 12kg x 10 + Rear delts raises: 17kg x12) x2

OK day. Wasnt supposed to do inclines today but I seen it walking into the gym and felt like trying to beat my previous best which I did by 2 reps.
BW was 97 this morning as I didnt have a chance to eat much yesterday. I'll take care of that this week and make a push for 100kg.

Coke: The jump went real well. At first they were concerned I couldn't do it because of my bodyweight; he explained to me that since there was no wind there might be a risk to land too fast and get hurt. After a while we decided to go for it anyway and boarded the small plane. At about 10,000 feet he had me lean over and watch at which point I thought he would throw me out without notice but he didnt. He then had me sit on the side door with my legs in the air and then we fell. For a split second I can remember vividly having regrets about it but it vanished fast and then it was just a blast falling at full speed with all that air on your face. He opened the parachute and we slowly came down until I landed on my butt and was pretty satisfied with life in general. Great experience for sure, give it a go if you have any chance.

Coke
07-28-2009, 08:16 AM
...Great experience for sure, give it a go if you have any chance.

Not too sure about that dude, lol - :D... glad you got the chance to do it, that's some adventurous ****.

-JM-
07-28-2009, 08:22 AM
Matt, congrats on the incline PR!

Thats heavy 3 way shoulder work. Nice. I dont think I could blast those kind of reps with that weight of DB

EatMyWay2TheTop
07-28-2009, 08:59 AM
28/07: At the garage

Parallel box squat: 195 x 1; 200 x 1
Chain suspended GMs: 110kg x 3
Rack pulls from 3rd pin: 220 x 1

A lot of volume today lol. I will take it easy next week on the legs and try to break my old GM record in a couple weeks (140kg)

Coke & Flynn Thanks, next step is to beat my best bench. It should be do-able before the end of august if training stays on the right track.

Coke
07-28-2009, 09:10 AM
Way to keep on rolling Matt.

mattburns
07-28-2009, 09:30 AM
200kg box squat is incredible mate. Well done.

EatMyWay2TheTop
07-30-2009, 06:43 AM
30/07: Back day

Superset: Pulldowns machine stack x 15 // Low pulley machine stack x10
Superset: Underhand close grip pulldowns 85kg x 8 // Reverse flies 20kg x 10
Superset: One exercice on the high pulley with straigth arms: 35kg x 8 // Hammer curls x 10
Superset: Face pulls 45kg x 13 // Bis machine x 10


One of the quickest session in my life. About 25 minutes. Sweet pump.

Matt & Coke: Thanks :thumbup:

Coke
07-31-2009, 08:44 AM
Did awfully well with those supersets in a short timeframe man.

EatMyWay2TheTop
08-01-2009, 07:24 AM
01/08: Bench day

Bench press: worked up to 130kg x 3 ***
DB bench press: 33kg's x 15
Flies: 27kg x 11
Db rolling ext: 20kg x 10


*** means the fellow I recruited to spot me touched the bar so I can't count it as a PR. I don't know if he helped me or not, I didnt feel being helped but it is what it is. Can't be mad at him since I wouldn't have attempted it without a spot.
As far as benching I was awfully slow so I'll bring back some speed work. Hopes it could help with my bloody lockout.

-JM-
08-01-2009, 09:01 AM
Matt 130x3 is super!

I hear you on asking random people to spot. Its a tricky situation. You can give explicit instructions but so many people are just too quick to reach out and grab the bar.

If you need to strengthen your lockout why not hit some floor presses, 3-4 board presses etc.

EatMyWay2TheTop
08-02-2009, 04:47 AM
Thanks Flynn. I usually do floor presses as a second exercice but skipped it today. I'd like to add board presses as I like them but Im training by myself so I'm going to give it a try when at the garage to see if its not too dangerous.

Coke
08-02-2009, 12:32 PM
Matt 130x3 is super!

No kidding, nice job.

EatMyWay2TheTop
08-04-2009, 12:36 PM
04/08: Cardio

45min stationary bike
Stretches


Nothing too crazy. I decided to go with DC training. I really liked the concept ever since Kong told me about it so I'll give it a go. I expect it to be strange at first since I never trained that way and Im accustomed to plan my training towards strength goals on the big three...I must have trained my biceps and forearms like 5 five times since I started lifting a few years back so it's sure gonna be fun to train it 2 times a week lol

Kong
08-04-2009, 02:21 PM
Lookin awesome in here man

EatMyWay2TheTop
08-05-2009, 10:15 AM
05/08: Cardio

45min stationary bike
Stretches


Another hardcore session lol. Im kinda deloading to start the new stuff at full speed.

Virtron
08-05-2009, 11:30 AM
I tried DC training before I started powerlifting... I'd say for mass... DC all the way.

mattburns
08-06-2009, 04:47 AM
Looking forward to seeing this DC training in action pal. Was interesting stuff when Kong was doing it.

What are your mass gaining goals?

EatMyWay2TheTop
08-06-2009, 08:25 AM
06/08: Cardio & Upper A

AM

30min stationary bike
stretches


PM

Smith Inclines: 70kg x 19 reps
Upright rows: 50kg x 18 reps
Close grip BP: 80kg x 14 reps
Pulldown machine: 90kg x 19reps
BB rows: 80kg x 10 reps


100 today, I sweated like a horse. DC looks plenty fun even if my poundage took a beating today.

Matt: I don't have any written goals as it tends to drive me a bit nuts. Im just going to get strong and big as hell while keeping my bodyfat in check as Im already winded after a flight of stairs.

Kong
08-06-2009, 09:24 AM
Lookin good. Its really humbling having to drop the weights on DC but still kicks your ass.

-JM-
08-06-2009, 03:18 PM
Good luck with the DC Matt.


Im already winded after a flight of stairs.

Ha ha, I hear ya man. The being winded aint as bad as the sweating though!

Coke
08-07-2009, 09:31 AM
The DC **** looks killer!!

EatMyWay2TheTop
08-08-2009, 08:03 AM
07/08: Cardio

45min stationary bike
stretches



08/08: Lower A

Hammer curls: 14kg x 24 reps RP
Seated BB curls: 30kg x 21 reps RP
Calves raises: 100kg x 27 reps RP
Goodmornngs: 60kg x 11reps straight set
Squat: 140kg x 6 reps then 100kg x 22reps both straight sets


As you can see my biceps strength is legend-like lol. I didn't go loco on the heavy squat set but 100kg x 22 is a PR. I should be able to get to 30 as I get my conditioning up to par because my legs had more but my heart did not lol.


Coke, Flynn & Kong: Thanks mates. :thumbup:

Coke
08-08-2009, 08:23 AM
Nice effort overall, props on setting new PRs.

EatMyWay2TheTop
08-10-2009, 08:20 AM
09/08: Cardio

30min stationary bike






10/08: Upper B

Inclines: 90kg x 11 reps
DB shoulder press: 25kg x 13 reps
Skullcrushers: 37kg x 14 reps
Pulldowns: 80kg x 12 reps
Close grip pulldowns to chest: 70kg x 11 reps


Poundage and numbers are still taking a beating. Im still figuring some things out, like the exercices I can do rest-paused.

Kong
08-10-2009, 09:19 AM
Lookin awesome pal. Especially on those squats

Coke
08-10-2009, 03:04 PM
Upper body workout is solid guy, make no mistake.

EatMyWay2TheTop
08-12-2009, 12:03 PM
11/08: Cardio

1 hour stationary bike
Streches


12/08: Cardio

35min stationary bike
Stretches


BW was 96.6kg yesterday, a bit higher than I expected which is a good surprise


Coke & Kong Thanks fellas

-JM-
08-13-2009, 03:33 AM
1 hour stationary bike........erghhh. There would need to be a swarm of hot cardio bunnies in the gym for me to spend an hour on a stat bike.

Fair play to ya man!!

EatMyWay2TheTop
08-13-2009, 10:55 AM
13/08: Lower B

Reverse curls: 27kg x 23 reps
Concentration DB curl: 15kg x 13 reps
Single leg calf raises: 60kg x 12 reps straight set
Stiff leg SL: 100kg x 10 reps straight set
Box squat: 150kg x 6 reps straight set then 100kg x 21 reps straight set


Average at best session, the heat was crushing inside the garage but that's no excuse. Kept it low on the DL as my groin is starting to act up again.

Flynn: Not much cardio bunnies in my garage sadly :drooling:

Coke
08-13-2009, 02:39 PM
Good stuff there Matt, keeping on track.

Virtron
08-14-2009, 07:49 PM
13/08: Lower B

Reverse curls: 27kg x 23 reps
Concentration DB curl: 15kg x 13 reps
Single leg calf raises: 60kg x 12 reps straight set
Stiff leg SL: 100kg x 10 reps straight set
Box squat: 150kg x 6 reps straight set then 100kg x 21 reps straight set


Average at best session, the heat was crushing inside the garage but that's no excuse. Kept it low on the DL as my groin is starting to act up again.

Flynn: Not much cardio bunnies in my garage sadly :drooling:

Nice box squat sets man... very cool.

EatMyWay2TheTop
08-15-2009, 08:03 AM
15/08: Upper C


Smith declines: 70kg x 25 reps
Smith shoulder press: 30kg x 24 reps
JM press: 50kg x 21 reps
Pullups: 10 reps
Low pully machine: 3rd pin from the bottom x 22 reps


OK day.


Coke & Virtron: Thanks again mates :thumbup:

EatMyWay2TheTop
08-16-2009, 02:16 PM
16/08: Cardio

Running, incline walking, biking medley then abs


Watched the Liverpool game this afternoon, wasnt pleased with the outcome :tuttut:

I'm thinking about moving up north maybe Scotland or wherever it isnt 100 everyday, Im sick of it, the bigger I get the worse it is :swear:

-JM-
08-17-2009, 05:21 AM
I'm thinking about moving up north maybe Scotland or wherever it isnt 100 everyday, Im sick of it, the bigger I get the worse it is

Wow, it must be really bad if you would consider moving to Scotland!! ;)....jk

Super box squats again man!

EatMyWay2TheTop
08-17-2009, 09:21 AM
17/08: Lower C

Reverse cable curls: 25kg x 26reps
Bis machine: 40kg x 19 reps
Lying curls: 40kg x 23 reps
Calves on leg press: 70kg x 51 reps
Leg press: 270kg x 8 reps 200kg x 22 reps

Flynn I always wanted to play bagpipes and fight with big swords and axes lol

Coke
08-17-2009, 11:41 AM
Really go at it consecutive days at times, looks good.

Virtron
08-17-2009, 08:17 PM
Nice leg press work man

EatMyWay2TheTop
08-20-2009, 05:07 AM
20/08: Upper A

Smith inclines: 70kg x 11 reps (8 reps less)
Upright rows: 50kg x 21 reps (+3 reps)
CG bench press: 85kg x 16 (+5kg; +2 reps)
Pulldown machine: 90kg x 24 reps (+5 reps)
BB rows: 85kg x 10 reps (straight set; +5kg)

I have no idea what happened on the smith inclines, if I did a mistake counting reps last week or if I just was weaker today ??? Anyway I'll change it next week. I trained in the morning to avoid the 100+ heat we have currently in the afternoon but truth be told I hate training in the morning.
I can't wait for the bloody winter, the heat is driving me nuts :micro:

On a side note I went to see Inglourious Basterds yesterday and I'd be interested to hear what you guys think about that movie if you seen it yet.

mattburns
08-20-2009, 05:58 AM
Send some of that heat over to England pal it's raining over here!

Nice session regardless of the inclines mix up too.

Coke
08-20-2009, 03:39 PM
I'm hearing you, it's been way too hot lately...what I hate most is the ice or icy conditions in winter.

Nice session for the upper body.

Kong
08-20-2009, 05:25 PM
What was the film like? I love Tarantino. Try some JM press on the smith while running DC for your tris...it...burns. Haha

-JM-
08-21-2009, 04:19 AM
Morning sessions can suck but you still blasted +reps in nearly everything!! I would be weak as water if ity too early.

I feel your pain with the heat. Gets to the stage when just blinking makes you sweat..or so it seems.

EatMyWay2TheTop
08-21-2009, 09:30 AM
Kong: The movie was OK, Im a little disappointed tho.

Matt, Coke & Flynn: Thanks lads. On a side note I didn't get on the scale lately but my gut is officially out of control, I wouldnt be surprised if I was north of 15% bodyfat. Not too worried about it.

EatMyWay2TheTop
08-22-2009, 09:24 AM
22/08: Lower A

Hammer curls: 16kg x 26 reps (+2kg; +3 reps)
Seated BB curl: 29kg x 23 reps (+2kg, +2 reps)
Calf raises: 110kg x 30 reps (+10kg; +3 reps)
GMs: 65kg x 12 reps (+5kg; + 2 reps) STRAIGHT SET
Squat: 145kg x 7 reps (+5kg; +1 rep) then 105kg x 20 reps


OK session but nothing to write home about.

EatMyWay2TheTop
08-24-2009, 03:05 PM
Upper B

- Inclines: 90kg x 12 reps (+1 rep)
- DB shoulder press: 27kg x 26 reps (+2kg; + 3 reps)
- Skullcrushers: 42kg x 18 reps (+5kg; + 5 reps)
- Lat pulldowns: 80kg x 23 reps ( +11 reps)
- Close grip chest pulldowns: 70kg x 32 reps (+21 reps)

I trained with a friend of mine which is also the guy that introduced me to weight training. He's a former top level rugby player and can lit a fire under my ass like no one, hence the number of reps I added today. He'll join my gym soon so hopefully we can pair up to bring the best out of each other.

Kong
08-24-2009, 04:16 PM
Awesome stuff.

Coke
08-24-2009, 05:03 PM
Having a great training partner is super, good luck on working out with dude more regularly.

mattburns
08-25-2009, 05:47 AM
Good stuff with the training partner mate, can see the effect on your workout he had. Having someone to spur you on can be a big asset.

-JM-
08-25-2009, 09:25 AM
Nice session Matt. Are you noticing any significant results with the DC?

Great to have a like minded training partner. Is he stronger than you? If so, even better again!

EatMyWay2TheTop
08-25-2009, 11:38 AM
Matt, Coke & Kong: Thanks lads

Flynn: I've only used DC for 3 weeks so it may be early to tell but I think I added some size already and I've been eating absolutely poorly in the last weeks so I feel like I'll be able to make good gains when I get back to eating big.

As for my training partner Im stronger than him but he's a freaky athlete. When I started lifting I did everything I could to catch up with him and now I'll do everything I can to stay the top dog lol

EatMyWay2TheTop
08-27-2009, 10:10 AM
27/08: Lower B

Reverse curls: 29kg x 30 reps (+2kg; +7 reps) RP
Concentration DB curls: 15kg x 15 reps ( +2 reps) RP
Single leg calf raises: 70kg x 15 reps ( +10kg; +3 reps)
Green band leg curls x 20 reps
Box squat: 155kg x 6 reps

No widowmakers today as my knees were bothering me. I may need to set some goals for myself as I tend to lose motivation when Im not looking up to something. I'll think about it and let you guys know.

Coke
08-27-2009, 11:49 AM
Keep on the move with the fine training Matt.

EatMyWay2TheTop
08-29-2009, 08:49 AM
29/08: Upper C

Declines smith: 80kg x 27 reps (+10kg; +2 reps)
Smith shoulder press: 35kg x 26 reps (+5kg; + 2 reps)
JM presses: 50kg x 23 reps (+3 reps)
Pullups x 11 (+1 rep)
Low pulley machine: next to last pin x 27 reps (+1 pin; +5 reps)

Nice session. Beat every numbers.

Coke
08-30-2009, 10:47 AM
Good job throughout bro.

-JM-
08-31-2009, 05:14 AM
Nice session. Beat every numbers.

Thats the way to do it Matt. Excellent work.

Hows that weather?:cool:

EatMyWay2TheTop
08-31-2009, 08:56 AM
31/08: Lower C

Reverse cable curls: 27.5kg x 24 reps (+2.5kg // minus 2 reps)
Bis machine: 40kg x 21 reps (+3 reps)
Hamstring curls: 40kg x 27 reps (+4reps)
Calves on leg press: 110kg x 16 reps (+30kg)
Leg press: 280kg x 11 (+10kg; +3 reps) then 210kg x 20 (+10kg)

OK session. Nothing special.

Im having a job interview tomorrow and needed a new pair of pants, I got myself a size 50 pant (40 for you US guys) and it's tight as hell on my thighs and butt, that's the kind of progress I like to see :thumbup:

Also I'd like to ask you guys reading my log (yes all 3 of you lol) how much lean mass you think I can put on within 8 months (while staying natural). Im setting goals and I want to see if Im being realistic with it. So Coke, Matt, Flynn, Kong and anyone reading this I want your opinion.

Flynn: Weather is fantastic right now, warm in the day and almost cold at night so no more moving to Scotland lol; plus these Scots turned soft and released that terrorist scum so Im boycotting them now:swear:

Virtron
09-01-2009, 08:03 AM
31/08: Lower C

Reverse cable curls: 27.5kg x 24 reps (+2.5kg // minus 2 reps)
Bis machine: 40kg x 21 reps (+3 reps)
Hamstring curls: 40kg x 27 reps (+4reps)
Calves on leg press: 110kg x 16 reps (+30kg)
Leg press: 280kg x 11 (+10kg; +3 reps) then 210kg x 20 (+10kg)

OK session. Nothing special.

Im having a job interview tomorrow and needed a new pair of pants, I got myself a size 50 pant (40 for you US guys) and it's tight as hell on my thighs and butt, that's the kind of progress I like to see :thumbup:

Also I'd like to ask you guys reading my log (yes all 3 of you lol) how much lean mass you think I can put on within 8 months (while staying natural). Im setting goals and I want to see if Im being realistic with it. So Coke, Matt, Flynn, Kong and anyone reading this I want your opinion.

Flynn: Weather is fantastic right now, warm in the day and almost cold at night so no more moving to Scotland lol; plus these Scots turned soft and released that terrorist scum so Im boycotting them now:swear:

Nice work man... I hear you about the pants... I was born with thick thighs and a large butt naturally. If I buy a fitting waist size then they will never come on lol. So I get like a size or two bigger (depending on the brand..) and wear a belt. I just wish I could harness my advantage better. I'm sure its gotta help my strength somehow.

Coke
09-01-2009, 10:53 AM
I think it would be reasonable to add a solid 5 pounds or so within the 8 or 9 month timeframe, that can be up for debate of course...good luck with all plans dude, no matter what they are.

mattburns
09-01-2009, 12:51 PM
In terms of pure LBM I think it's tough to estimate really.

I would do a bit of searching on the site for a more scientific answer than my opinion but I would say 1lb a month is feasible. I would hazard a guess that on previous dirty bulks where I have put on approx 3-4lb a month I've done so at an estimated ratio of 1:2 (muscle:fat). So if your diet is on point and excess cals/protein are being utilised to build muscle with no excess left to be stored as fat then you could probably lean that ration down to 1:1 or less.

All my opinion really but I think 7-8lbs is doable.

EatMyWay2TheTop
09-04-2009, 04:10 AM
01/09/09: Upper

BB Inclines: 85kg x 8
Close grip BP: 90kg x 6
Flies: 17kg x 10
Facepulls: 40kg x 15
Halbert swings: 15kg x 10-12

Started that new job on wednesday and was a bit tired so numbers are pretty low everywhere. I'll probably end up trying to somewhat maintain during September before going back at it full speed when I get accustomed to that job :thumbup:

Coke
09-04-2009, 08:11 AM
Good luck at your new job...fine upper body day man.

Virtron
09-04-2009, 09:43 AM
nice work keep it coming.

Kong
09-05-2009, 07:57 AM
Lookin good. Keep it up mate and good luck with the new job, i can't even find one at the moment.

EatMyWay2TheTop
09-07-2009, 02:46 AM
06/09/09: Lower

Box squat: worked up up to 202.5kg
Rack pulls from below knees: 200kg x 1
A lot of pullups with different grips
EZ BB curls and reverse curls


Felt like squatting heavy yesterday and ended up with what I think is a PR. Im pretty sure I had more in me but my knees were starting to cave in so I shut it down.

Coke; Virtron; Kong: Thanks for the kind words and good luck with your job search.

Coke
09-07-2009, 08:13 AM
Like those box squats and all dude.

EatMyWay2TheTop
09-07-2009, 09:30 AM
07/09/09: Upper

Floor presses: 130kg x 3; 135kg x 1
DB Inclines: 33kg x 12 2 sets
Shoulder press machine: 70kg x 100 reps (split on several sets)
Dips x 50 reps (split on several sets)


Good day overall, floor press is a PR.

Coke: Thanks buddy

-JM-
09-07-2009, 10:27 AM
Nice PR Matt. Your shoulders must have been lit up after that!

Jealous of your squatting big man.

mattburns
09-07-2009, 01:51 PM
Awesome box squats and nice floor presses too mate, some serious weight being shifted.

Kong
09-07-2009, 05:12 PM
Lookin strong and progressin nicely as usual

Coke
09-09-2009, 07:32 AM
Super floor presses bro.

brihead301
09-09-2009, 07:38 AM
Nice rep work in here. Do you go through periods where you do a lot of failure work? This is the first time I checked in here, and I saw all the "x 26's" and stuff like that, and I was pretty impressed! Good stuff!

EatMyWay2TheTop
09-10-2009, 02:32 AM
09/09/09

Pullups x 100 (split in several sets)
BB rows: 60kg x 70 (split on several sets)

Fun session; rows were light but I was fried from the pullups.

Flynn, Matt, Coke & Kong: Thanks lads

brihead301: I was running DC until last week that's why you see a lot reps in my past session. I've done a lot of volume on the last few ones just because I feel like I need to kill myself in the gym after work. Thanks for stopping by mate.

Coke
09-11-2009, 02:50 PM
Great concentrated effort with the pullups and bb rows bro.

EatMyWay2TheTop
09-11-2009, 02:56 PM
11/09/09

Leg press: 310kg x 12
Leg curls: 45kg x 30 reps rest paused
Hammer curls x a lot

Lazy session but I think the leg press is a PR. I had to drag my butt to the gym after work.

Also just a thought for the people that died 8 years in NYC and all the ones that lost their lives fighting for freedom in those past 8 years, may you rest in peace brave warriors.

EatMyWay2TheTop
09-11-2009, 02:58 PM
Great concentrated effort with the pullups and bb rows bro.


Thanks mate. Back and arms are still sore.

mattburns
09-11-2009, 04:24 PM
310kg leg press isn't bad for a 'lazy session'!

EatMyWay2TheTop
09-13-2009, 09:01 AM
13/09/09: Upper

2-board press: worked up to 140kg x 1
Close grip bench press: worked up to 120kg x 1
Dips x 70 (split over several sets)

Board press and close grip are PRs. I didnt know what to expect as Im a bit tired and sick but it went well. Hope it's not the swine flu.

Thanks Matt, butt and legs are still sore

Virtron
09-13-2009, 07:08 PM
how do you like your progress with this form of training?

Coke
09-14-2009, 08:35 AM
Too bad you're feeling subpar, effort went well just the same man.

EatMyWay2TheTop
09-15-2009, 11:01 AM
how do you like your progress with this form of training?

I don't really know, Im happy to be hitting PRs, setting small goals for the day and achieving it but I need to set a long term goal and stick with it; that's what I havent been able to do for some time now. I just cant seem to stick with a program for more than a month and that's frustrating.
Im thinking about focusing on my bench for some time, and bring it to something somewhat acceptable.


Coke: Thanks man, no swine flu for me just a badass cold.

brihead301
09-15-2009, 11:14 AM
I don't really know, Im happy to be hitting PRs, setting small goals for the day and achieving it but I need to set a long term goal and stick with it; that's what I havent been able to do for some time now. I just cant seem to stick with a program for more than a month and that's frustrating.
Im thinking about focusing on my bench for some time, and bring it to something somewhat acceptable.


It is for this exact reason why I really like the 5/3/1. Because after you do your 5/3/1 sets (which is set in stone, except for the last set where you go for an all-out RM), then the assistance work is totally up to you to change or add/remove stuff as necessary, switch exercises, change set/rep schemes, superset stuff, etc.....It's basically like a program that you can stick to, but it always changes. I'm loving it!

EatMyWay2TheTop
09-17-2009, 05:55 AM
17/09/09: Upper DE

Bench press: 9 sets of 3 with 80kg
Close grip inclines: 3 sets of 5 with 85kg
Military press: 3 sets of 5 with 50kg
Chest pulldowns: 4 sets of 10 with 70kg
Hammer curls: 2 sets of 10 with 17kg

OK session, the bar was moving pretty fast. Im now out to smash 140kg, don't know how much time it will take but that's my new objective and I plan to stick with it.


brihead301:
Thanks for the advice mate, I considered jumping to 5/3/1 but went against it because doing the same movements every week drive me nuts. Plus my groin has been killing me lately and I won't be able to squat and deadlift as much as I want to. I'll focus on the bench and go with Mr Dizenzo's bench plan.

-JM-
09-17-2009, 08:09 AM
Hope you are feeling better Matt!

You could still use the 5/3/1 and change up the main lifts each cycle if you really wanted to. C'mon, you can stick to something for three weeks at least.....you can do a frikkin hour on a stationary bike in your garage?!.....:D

brihead301
09-17-2009, 09:03 AM
Hey man, what ever keeps ya motivated ya know? That's some crazy benching volume. Keep up the good work man!

EatMyWay2TheTop
09-17-2009, 12:46 PM
Hope you are feeling better Matt!

You could still use the 5/3/1 and change up the main lifts each cycle if you really wanted to. C'mon, you can stick to something for three weeks at least.....you can do a frikkin hour on a stationary bike in your garage?!.....:D


Haha good one mate but I wanna be the first success story of Vinny Dizenzo's bench program :thumbup:

EatMyWay2TheTop
09-17-2009, 12:46 PM
Hey man, what ever keeps ya motivated ya know? That's some crazy benching volume. Keep up the good work man!


thanks mate

mattburns
09-18-2009, 12:45 PM
Nice session pal.

140kg would be an awesome PR, would be cool to smash the 300lb barrier.

Virtron
09-18-2009, 06:45 PM
I don't really know, Im happy to be hitting PRs, setting small goals for the day and achieving it but I need to set a long term goal and stick with it; that's what I havent been able to do for some time now. I just cant seem to stick with a program for more than a month and that's frustrating.
Im thinking about focusing on my bench for some time, and bring it to something somewhat acceptable.

I hear what you're saying man. When I started powerlifting the bug bit me and I just wanted more. After doing a program in all three lifts, without a training partner or any reliable spotter the bench and squat became hard to do. I still continued to squat, but benching stopped. I fell in love with the deadlift. So, when I found ed coan's deadlift routine last year, I went from 255 to 315 in 10 weeks. After a 6 month hiatus during which i experimented with DC training and mass building in general, I came back to a westside type template. It brought me to 315 in the deadlift again, but this time it was conventional not sumo. Im probably stronger in sumo, the form is just too difficult. Anyway, don't mean to write a novel, but what i've learned is that since I set a goal of 405 for a jan 30th meet in stone. I went back to a routine I knew that would not fail me. I'm hitting week 2 of ed coan's DL routine sunday. My point is, the nice thing about switching routines is that you can compare what works for you. The only disadvantage is that for all we know it might not have been necessary to switch the whole routine but just one or two exercises. Regardless... live and learn and get stronger. The "elite" or experienced may criticize, but I have a feeling they were just as stubborn. =)

EatMyWay2TheTop
09-20-2009, 08:41 AM
20/09/09: Upper

Bench press: 125kg x 1
Floor press: 110kg x 3

So today was a debacle. I woke up at 3AM all week long and I guess it is the reason why I was so sluggish today, that or Im just pure puss. I need to find a way to keep making gains with that kind of schedule because it may last for a while.

Coke
09-20-2009, 03:23 PM
When there's a will, there's a way man...I'm sure you will make time for the gym, even if it's abbreviated.

EatMyWay2TheTop
09-21-2009, 12:21 PM
21/09

Pullups x 75 superset with pushups x 50
DB Inclines: 38.5kg x 8 reps

Wanted to get some work in after yesterday's mess...I think that's the most I ever done on the DB inclines.


Coke Thanks. I seen my work schedule and I'll have to wake up at 3AM at least until mid October so I'll just have to get accustomed to it and it's all going to be fine.

mattburns
09-21-2009, 12:35 PM
Out of interest what are you doing that requires you to get up at 3am? That's some hardcore stuff pal.

Nice inclines too mate.

EatMyWay2TheTop
09-22-2009, 07:28 AM
22/09: At the garage

Reverse band deadlift: worked up to 230kg x 1
Power cleans: worked up to 80kg x 1
DB cleans: worked up to 36kg x 2

Fun session. I set the bands up so there was about 30kg less at the bottom and no tension at lockout. It was my first time deadlifting in a while so Im pleased with it. As of cleans I should be able to add more weight as I practice better form.

Matt: Im a fishmonger. That's why I've got to wake up in the middle of the night haha.

brihead301
09-22-2009, 08:35 AM
Wow 75 pull-ups. How many sets did it take you to do that many, if you say you did them all at once.....well I don't know what I'll do because that wouuld be nuts.

Coke
09-22-2009, 12:33 PM
Good job for both days bro.

mattburns
09-22-2009, 12:45 PM
Cool job pal, apart from the hours haha! I may have mentioned on my journal but my old man is a fisherman. He deals in bait now but used to have lobster pots and lines for bass too. I used to love going to pull the lines in with him.

Very impressive deadlifting after the lay off mate. Would be interested to see your 1RM.

-JM-
09-23-2009, 03:05 AM
A fishmonger.... cool!

Fish (apart from canned tuna and jumbo prawns) is something I dont eat nearly enough of.

Nice deadlifting Matt. Is your lockout your sticking point?

A lot of great stuff in here in the last few days. Really varied too. Brilliant.

What do you figure for this challenge then?

8 weeks and see what you max out at? Videos preferred?

EatMyWay2TheTop
09-23-2009, 12:38 PM
23/09: At the gym

BB close grip inclines: 90kg x 6; 95kg x 5
Military press: 55kg x 8; 60kg x 6
One arm standing DB press: 21kg x 5 (no leg drive) 30kg x 5 (leg drive)
Dips x 50 (multi sets)

Cool session.

brihead301: That was done on a lot of sets, I suck at pullups

CoCoa: Thanks for the constant support man, I appreciate it

mattburns: I heard fisherman was a pretty hard job but that looks fantastic. One of my coworker try to talk me into going for it but I declined. MY bes deadlift is a lousy 220kg. Hope to beat it before christmas :thumbup:

Flynn: I'd say my whole deadlift is a sticking point haha but seriously Im really weak off the floor, I made a +250kg rack pull but getting off the floor is the hard part for me.
What about a squat/deadlift combo for the challenge ? I'll find a way to record my lifts

EatMyWay2TheTop
09-24-2009, 11:19 AM
24/09: At the garage

Squats (close stance): 140kg x 3 5 sets
GMs: 100kg x 5
DB lunges: 20kg each hand x 10


The focus was on speed and form on the squats so I didnt go crazy weight wise.

mattburns
09-24-2009, 12:49 PM
Solid squat volume there pal.

Coke
09-24-2009, 03:54 PM
Good stuff back-to-back Matt, hanging tough.

-JM-
09-24-2009, 04:33 PM
Youre a damn squathorse. You dont want to include bench?

Nice session Matt. Oooooh, lunges are a killer. They tear your hams and glutes up so badly.

EatMyWay2TheTop
09-25-2009, 12:17 PM
25/09: At the garage

Pullups x 100
Facepulls to face: 12 x 2
facepulls to chest: 12 x 2
Reverse flies 12 x 3
DB curls 8 x 2

Planned to use today as a day off or recovery day but ended up full of energy after my nap so I went ahead. Nothing crazy but a nice session.

Matt, Coke & Flynn: Thanks lads. Let's include bench too so we got it all covered. 8 weeks ? so let's say we must have completed all 3 lifts before the end of November, what do you think about it ? should we make a thread to invite more people to join or we just keep it between ourselves (matt, brihead, you & me) ?? Coke you should join too even if you're way ahead of us

EatMyWay2TheTop
09-28-2009, 12:33 PM
28/09/09: At the gym

Rope pushdowns: 40kg 2 sets of 10
CG bench press: 90kg 5 sets of 5 (around 75%)
Illegal wides: 85kg 3 sets of 6
Incline extensions: 42kg 3 sets of 8
Halbert swings: 10kg 3 sets of 12
Dips x 50 (multis sets)

OK session. I focused on speed today.

On a side note, my dad invited me to eat at his house yesterday to celebrate my upcoming birthday, and it's a 1-hour drive from where I live, in the country. So I get to his house which is a big renovated farm at around 1PM and there's my uncle, aunt, and a couple of cousins, I say hi to everyone and my dad tells me we're going to the garden behind the house to get a drink. I get there and there's all my closests friends waiting for me, I never saw it coming. That was fantastic, we spent the day eating and had a lot of fun, they told me about the plan they laid out to get everybody there without me knowing and I can tell you my mom and sister could make some real fine CIA agents. Great day:thumbup:

EatMyWay2TheTop
09-29-2009, 07:09 AM
29/09/09: At the garage

Green band leg curls: 2 sets of 20 for each leg
Squats (close stance) 140kg 6 sets of 3
Box jumps: 3 sets of 8


I was supposed to focus on speed today but I was incredibly slow. Still did the work so it's alright.

Coke
09-29-2009, 08:49 AM
Nice surprise and well deserved B'day party man...been stepping to it damn near everyday.

Virtron
09-29-2009, 02:28 PM
Good stuff man.

what kind of box did you jump onto? any weight?

EatMyWay2TheTop
09-30-2009, 11:00 AM
30/09/09: At the gym

1/ Rotator cuff: 2 sets of 20
2/ Triceps pushdowns: 40kg 2x10

3/ Military press: 55kg 5x5
4/ Push press: 75kg 2x2

5/ One arm standing DB press: 21kg 5x6
6/ Tate press on incline : 12kg 6x8

Nice session. I didnt push press in a while but I could probably beat my PR right now (80kg) Left some in the tank but that's how it's going to be now.


Coke: Thanks man

Virtron: I jumped onto the box I use for high box squats so it's nothing fantastic, above knee level. I used 5 pounds in each hand but it was pretty easy Ill do more next time no problem.

Virtron
09-30-2009, 12:18 PM
30/09/09: At the gym

1/ Rotator cuff: 2 sets of 20
2/ Triceps pushdowns: 40kg 2x10

3/ Military press: 55kg 5x5
4/ Push press: 75kg 2x2

5/ One arm standing DB press: 21kg 5x6
6/ Tate press on incline : 12kg 6x8

Nice session. I didnt push press in a while but I could probably beat my PR right now (80kg) Left some in the tank but that's how it's going to be now.


Coke: Thanks man

Virtron: I jumped onto the box I use for high box squats so it's nothing fantastic, above knee level. I used 5 pounds in each hand but it was pretty easy Ill do more next time no problem.

I like the 12 inch box with 45s in each hand. I get a few reps in before my calves say "no."

Kong
10-01-2009, 09:39 AM
Lookin good in here mate. You still own me on the lower body stuff, i've been trying to get to 220 on my deadlift for ages

Coke
10-01-2009, 11:43 AM
Lookin good in here mate.

No doubt, will be even more killer by next spring/summer at this rate.

EatMyWay2TheTop
10-01-2009, 01:05 PM
01/10/09: At the garage

1/ Abs: 3 sets of 12
2/ Static wall chair: 2 x 45 sec

3/ Deficit deadlift standing on 20kg plate: 140kg 5 x 3 (no belt)
4/ Sumo rack pulls 2nd pin: 140kg + chains 2 x 3; 150kg + chains 2 x 3 (no belt)

5/ Pullups with 1 set of chains: 2x5 Chinups with 2 sets of chains: 2x5
6/ Static band pull-apart: 3 x 20-25 sec


OK session, left some in the tank weight wise once again but its all good.

Coke & Kong: Thanks fellows

Coke
10-02-2009, 08:41 AM
All is well there man, fine pull day.

-JM-
10-02-2009, 08:46 AM
Weighted chins.....urgh..show off

Nice pulls there Matt.

EatMyWay2TheTop
10-02-2009, 01:48 PM
02/10/09: At the garage

1/ CG pushups: 3 sets of 10
2/ Full ROM flies: 12kg 3x8

3/ CG pin presses: 110kg 5x3
4/ Seated overhead lockouts: 100kg 3x5

5/ DB inclines: 39kg 2x6
6/ Chain suspended pushups: 3x5


Fun session. Overhead lockouts are killer

EatMyWay2TheTop
10-02-2009, 01:51 PM
Flynn & Coke: Thanks mates.

EatMyWay2TheTop
10-03-2009, 04:32 AM
03/10/09: At the garage

1/ Abs: 3 sets of 10
2/ Obliques: 3x10

3/ WS Box squats: 120kg + green bands 1 set of 3 and 1 set of 6
4/ Close stance box squats: 100kg 3x5


Woke up early and decided to do some work, ended up in a hurry and couldnt do all I wanted, hence the set of 6 on box squats, I decided to do both sets in one. Light session, it was my first time trying close stance box squat and I was pleased with it, I'll sure do it again soon but with real weight on the bar.

Coke
10-03-2009, 09:04 AM
Close stance squats are killer, especially if you're not used to 'em - good deal on that effort bro.

EatMyWay2TheTop
10-04-2009, 08:08 AM
04/10/09: At the gym

Halbert swings: 3 x 10
One hand face pulls: 3 x 10
Lat pulls with straight bar: 2 x 10
Lat pulls with v-bar: 2 x 10
Lat pulls machine: 2 x 10
Good girl/bad girl machine: 2 x a lot
Bis machine: 2 x 10
Reverse flies machine: 2 x 12

Easy session.


Coke: Tanks man, Im working hard to be able to look at your log without feeling like a wimp :hello:

Coke
10-04-2009, 03:01 PM
Smooth effort, no doubt you breezed right through it to good effect.

EatMyWay2TheTop
10-05-2009, 12:12 PM
05/10/09: At the gym

1/ Pushdowns: 42.5kg 2 x 8
2/ Front raises with 20kg plate: 2 x 8

3/ CG inclines: 90kg 4 sets of 5
4/ Illegal wides with pause on chest: 90kg 3 x 5

5/ JM presses: 55kg 2 x 10
6/ Dips: 3 x 10

Good but nothing spectacular. Im on track so it's all good.

Coke: Thanks man

Coke
10-06-2009, 11:46 AM
Clearly on track guy, fine job overall.

EatMyWay2TheTop
10-08-2009, 04:33 AM
7/10/09: At the garage

Close stance box squats: 120kg 2 sets of 6
Deadlift: 150kg 1x3
BB Rows: 60kg 2 x 10

Went light yesterday, Im a mess right now, looking like a damn zombie. I still have 1 week and a half of morning rotation at work so its going to get worse before it gets better but I'll still kick all your asses come late November :thumbup:

brihead301
10-08-2009, 06:42 AM
7/10/09: At the garage

Close stance box squats: 120kg 2 sets of 6
Deadlift: 150kg 1x3
BB Rows: 60kg 2 x 10

Went light yesterday, Im a mess right now, looking like a damn zombie. I still have 1 week and a half of morning rotation at work so its going to get worse before it gets better but I'll still kick all your asses come late November :thumbup:

Haha, in your dreams!!

Seriously though, do you have a link to this challenge. I'd like to check it out.

-JM-
10-08-2009, 08:11 AM
Nice squattin' Matt.


I'll still kick all your asses come late November

You may have a point..

Bri, there was no actual thread. But we could start one?

Coke
10-08-2009, 08:55 AM
We know that's right, you'll be taking names in November, lol...props for keeping on it this way.

EatMyWay2TheTop
10-09-2009, 04:32 AM
Well the more I look at Flynn's log the more I think I'll get my ass handed to me haha.

08/10/09: At the garage

Side raises: 2 x 10
Static shoulder press: 60kg 1x5
DB seated shoulder press with my back touching nothing: 2x10


Another high volume session lol. Shoulder press is a PR, 5 or 10kg better than the last time I did it, I need to check it out. Shoulder pressing with nothing to lean your back against is pretty nice, cant go too heavy tho...

Coke
10-09-2009, 08:57 AM
Props on the shoulder presses Matt.

EatMyWay2TheTop
10-11-2009, 03:56 AM
09/10/09: At the garage

Pullups: 5 x 6
DB Rows: 2 x 12
GMs: 2 x 10

Im forgetting something here but can't remember what. I'll keep on going easy this week then start training heavy again next weekend to be ready for our virtual competition :hello:

EatMyWay2TheTop
10-12-2009, 08:29 AM
11/10/09: At the gym

Bench press:
- 85kg x 8
- 90kg x 6
- 95kg x 4
- 105kg x 3
- 110kg x 2
- 115kg x 1
- 95kg x 4

Flies 2 x 10
Dips 4 x 10
Halbert swings 4 x 10

Its on !!

Coke
10-12-2009, 11:54 AM
...Its on !!

No doubt man, lol - solid benching and all.

EatMyWay2TheTop
10-14-2009, 07:18 AM
14/10/10: At the gym

- Military press 2x5
- Standing DB press: 2x8
- Reverse flies: 2x10

Took it really easy today. I can't wait to get started with the real training on Monday. Im off to McDonalds, I lost more than 10 pounds in the last month and Im starting to see my upper abs. That's not acceptable.

Thanks Coke

-JM-
10-14-2009, 08:23 AM
I lost more than 10 pounds in the last month and Im starting to see my upper abs. That's not acceptable.


Not acceptable :tuttut:

Hey Matt, well done kicking the virtual contest off. It's attracting a lot of interest!

EatMyWay2TheTop
10-18-2009, 03:48 AM
Not acceptable :tuttut:

Hey Matt, well done kicking the virtual contest off. It's attracting a lot of interest!

Thanks Flynn, I never thought it would attract that much people, it's going to be fun even if half the people really go for it.

EatMyWay2TheTop
10-18-2009, 03:54 AM
18/10/09: At the gym

Bench: 85kg x8; 95kg x6; 105kg x4; 110kg x3; 115kg x2; 120kg x1; 105kg x4
Floor press: 100kg x6 2 sets
Flies 25kg x 8 2 sets

OK day, hit everything so Im happy with it. My left foot has been hurting for some time now and I smashed it again yesterday, I walk with a limp and it's swollen, my mom thinks it's broken. Im going to the garage this afternoon I'll see how it goes, I hope it's not too bad.

EatMyWay2TheTop
10-18-2009, 07:40 AM
18/10/09: At the garage

- Deadlift: 160kg x 7
- Pullups x 2 sets superset with abs
- DB rows: 46kg x 10 2 sets

OK session, was feeling like thrash as I went in so I can't complain since I was shooting for 160kg x 5. Foot hurts but i can pull :evillaugh:

Coke
10-19-2009, 10:27 AM
Way to be working around the foot ordeal bro...nice efforts for both days.

EatMyWay2TheTop
10-19-2009, 11:29 AM
Went to get some xrays done after work today. Its not broken so its all good, would have been a lot harder to get a squat PR with a cast on my foot.

Coke: Thanks :hello:

mattburns
10-19-2009, 02:16 PM
Looking real strong in here Matt.

Competition is really kicking off too! Hope your foot gets better.

Virtron
10-20-2009, 07:47 AM
Went to get some xrays done after work today. Its not broken so its all good, would have been a lot harder to get a squat PR with a cast on my foot.

Coke: Thanks :hello:

come over to NYC i'll take your x-ray lol... I'm an x-ray student. got one semester left.

-JM-
10-20-2009, 03:38 PM
would have been a lot harder to get a squat PR with a cast on my foot.

just slightly......

Ha ha. Cool the foot is not too bad Matt. Solid pulls too, despite the injury.

EatMyWay2TheTop
10-21-2009, 05:56 AM
come over to NYC i'll take your x-ray lol... I'm an x-ray student. got one semester left.

Man we'll train together next time I fly to NYC


Matt & Flynn: Thanks lads



20/10/09: At the garage

Static shoulder press: 62.5kg x6
Overhead lockouts: 115kg x11
Bis & Facepulls

Nice session, I went all out on both exercices and Im happy with the outcome. Squatting this afternoon.

Kong
10-22-2009, 08:53 AM
Lookin ace in here.

EatMyWay2TheTop
10-22-2009, 10:11 AM
21/10/09: At the garage

Oly squats: 140kg x 5
GMs: 60kg x 10 2 sets

Squats were not looking good but Im not worrying about it as I didnt squat in a while. I went as deep as I could so there wont be be any depth problem.
My training partner decided to show me how to kneel squat and landed on my foot. I hate him.

EatMyWay2TheTop
10-22-2009, 10:13 AM
Lookin ace in here.


Thanks mate. I seen you're joining our competition that's great. I just hope you won't kick my ass too bad :tuttut: