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Kiff
05-10-2010, 03:02 PM
Well here was my first day of the Program;

Bearing in mind i have had 6 weeks off due to travelling around Europe :P

Here is the first day of the workout, i am doing the 4day split.

Assisted Pull Ups

6x20KG Assist
6x15KG Assist
6x10KG Assist
6+2+2+2 Bodyweight

Dips

6x Bodyweight
6xBodyweight+6KG
6xBodyweight+8KG
6xBodyweight+2+2+2+10KG

Bench Press (my 1RM is 65KG)

6x45KG
6x50KG
6x55KG+2+2+2


Rows on Machine

6x45KG
6x50KG
6x55KG
6+2+2+2x60KG

Overhead Press

6x5KG
6x10KG
6x15KG
6x20KG
6+2+2+2x25KG


That was it for the day, it hurt a bit but felt good.

Any comments would be appreciated if not i will continue as planned :)

Off Road
05-10-2010, 03:53 PM
Nice workout. Why dips before bench?

Joe Black
05-11-2010, 01:29 AM
Good luck Kiff!

AKMass
05-11-2010, 06:10 AM
Nice start Kiff. Are you using DBs for OH Press and Bench, or just OH Press?

Kiff
05-11-2010, 07:50 AM
Nice workout. Why dips before bench?

The Bench was being used by a swarm of preteens :(

Also AKmass i used DB's for the PH press luckily years of Rugby meant my shoulders didnt fade as quickly as the rest of me :)

Thanks for the GL Dan

Have to say i dont feel that bad this morning!

Joe Black
05-11-2010, 08:55 AM
Thats what happens when you start on Monday, international bench press day ha ha

Kiff
05-12-2010, 03:05 PM
Well today was my first 'B' day.

I have been looking at other posts that questioned squats and deads in one workout.

Luckily i find that being a bit weaker at the moment i can handle it. If this continues for long, well that remains to be seen.

Here it is anyway

Warmup, ten minutes on Rowing Machine followed by squat jumps. :O

Deadlift (new 1RM of 77.5KG)!! :D

6x55KG
6x60KG
6x65KG
6x+2+2+2 70KG

Calf Raises (leg press machine, i find this eases pressure on my back after deads with squats to come)

6x100KG
6x110KG
6+2+2+2x120KG

Hammer Curls free weights

6x12KG
6x12KG
6x14KG
6+2+2+2x14KG

Squats

6x50KG
6x55KG
6+2+2+2x60KG

Ab cable Crunches

6x27.5KG
6x27.5KG
6x35KG
6+2+2+2x35KG

I feel pretty nackered now and i am sure tomorrow will ache a lot but it was 'doable'.

Another good day i feel, everything clicked and i felt i could lift anything i wanted too (i know i cant obviously) just a day that felt spot on :)

I will be tracking my major lifts in a graph from over the next 5 weeks and will post that up here if anyone is intreasted in seeing Joe Blogs gains on this program :) (Cant wait to see the others results)

Off to eat for the next hour then get some much needed sleep i think :)

All the best folks

Keiran

Off Road
05-12-2010, 04:07 PM
You got along well today. Very nice effort with everything.

AKMass
05-14-2010, 08:35 AM
Happy 'B' day! :birthday: Lol. And congrats on the deadlift PR!

Kiff
05-14-2010, 02:57 PM
Here was my second 'A' Day

Bench

6x45KG
6x50KG
4x60KGthen failed on 5 so dropped again (its still 4 more than last time ;)
6+2+2+2x55KG

Pull Ups (5KG improvement)

6x15KG Assisted
6x10KG Assisted
6X5KG Assisted
6+2+2+2 Body Weight

Rows (5KG up)

6x50KG
6x5KG
6x60KG
6+2+2+2x65KG

Dips Weighted

6xFree
5X8KG
5x10KG
6+2+2+2x8KG

Dropped a bit on the dips but last time i did them before bench so understandable.


Shoulder Press

6x14KG Each Arm
6X16KG Each Arm
6X18KG Each Arm
6+2+2+2x16KG Each Arm

Again had to drop as i overestimated my limit today but still got the cluster in so no loss only gains ;)

It was an 'OK' day but feel good :)

Kiff
05-16-2010, 09:01 AM
Here was my second B day.

Curls

6x10KG
6x12KG
6x14KG
6+2+2+2x14KG

Deadlifts Felt really good so i skipped up and pushed out a set on 75KG my previous 1RM was successful at 77.5 so i was happy with that :)

6x40KG
6x55KG
6X60KG
6X65KG
6+2+2+x75KG

Squats

6x40KG
6x50KG
6x60KG
6+2+2+2x65KG

Calf Raises

6x100KG
6x110KG
6x120KG
6x130KG
6+2+2+2x130KG

Extended situps off a Becnh with 5KG

6x12
6x12
6x12+2+2+2

All in all a good day for me. Very happy with the deadlifts again, just felt i had more in the tank, only jsut amde the last 2 reps :)

Off Road
05-16-2010, 09:05 AM
Nice effort...interesting exercise order.

Kiff
05-16-2010, 09:13 AM
Nice effort...interesting exercise order.

How so mate? Curls first? Same problem as last time with the busy gym times jsut thought it was better to do something rather than sstand like a lemon waiting for the bar :)

Off Road
05-16-2010, 09:18 AM
busy gym times jsut thought it was better to do something rather than sstand like a lemon waiting for the bar :)
I didn't mean to question you, and that's what I figured. I'm just always curious why people do the stuff they do. I am always trying to learn from others.

Kiff
05-16-2010, 09:23 AM
No offence taken mate dont worry its good to question, hell i have got more than you im sure ;)

It was just busy gym syndrome and i didnt really think that Curls would detract too much from the later compounds really =) and if they did, this day i didnt notice!

Your HCT-12 going well mate?

Off Road
05-16-2010, 09:25 AM
Your HCT-12 going well mate?
Yes, so far so good.

AKMass
05-16-2010, 01:54 PM
Nice work there Kiff! Deadlifts look good!

Kiff
05-17-2010, 02:10 PM
Nice work there Kiff! Deadlifts look good!

Thanks mate! Feeling good too :)

Here was my first day of Week Two....


Assisted Pull Ups (ONE EXTRA SET WITHOUT ASSITANCE IN A WEEK!!!!)

6x15KG
6x10KG
6xBodyweight
6+2+2+2xBodyweight

Dips

6XBodyweight
6x8KG
6x10KG
6+2+2+2x12KG

Rows (Two sets on 65KG this time a week ago it was only one set of 6 on 60KG!)

6x55KG
6x60KG
6x65KG
6+2+2+2x65KG

Bench Press (no 'gain' but it was after dips this time and felt good def gaining strength will hit 60KG next time im certain, my wrist started to twinge a bit but im going to get it next time mark my words there!) Also had almost perfect form for them and last tiem i lost it on the last x2

5x45KG
5X50KG
6+2+2+2x55KG

Shoulder Press

6x14KG
6x16KG
6+2+2+2x16KG

Felt good today, i am aware that gains may not be gains as such but more learning how to feel up without getting to tierd but i am certain i am stronger even aftera week and i have also put on 2LBS, that is a huge achievment in itself as it took me almost 10Months to put on 1stone at my 'peak'

All in all i could not be happier after a week.

:)

Off Road
05-17-2010, 03:11 PM
Nice weight gain...the effort is already paying off.

Kiff
05-17-2010, 03:16 PM
Nice weight gain...the effort is already paying off.

Thanks Off Road :)

Only one concern is that my back feels a little fatigued at the moment, no more back work until wednesday so i'll see how it goes, may drop the deads for a session and swap it for something else but hopefully it wont come to it :)

AKMass
05-17-2010, 04:11 PM
Nice increase on the pullups! And good job on the weight gain too. Can't wait to see how next week's bench session goes. Do you have a spotter??

ELmx479
05-17-2010, 07:15 PM
Nice progress, if you feel you need the extra recovery take it. Deads can really take a toll on ya.

Kiff
05-18-2010, 12:11 AM
Thanks for all the feedback guys, replying from my mobile so excuse the lack of quotes :)

Pullups felt hard but thats a good thing tho im really happy with them cheers mate.

My back feels a lot better today and i am not lifting again untill tomorrow but will see how it feels, i hear you on the rest day tho Elmx

I do have a spotter and on friday i will be benching first no matter what so hopefully i can hit 60kg no problem!
Thanks all

Also

Kiff
05-19-2010, 01:54 PM
Wowsa

Just got back from my first B day of week two..

The numbers speak for themselves compared to last week.

Deadlifts

6x60KG (132LBS)
6x70KG (154 LBS)
6x80KG (176 LBS)
6+2+2+2x85KG (187LBS) (15KG up on end set from my first B session)

Squats

3x55 (121LBS)
6x60KG (132 LBS)
6x65KG (143 LBS)
6+2+2+2x70KG (154LBS) (10KG (22LBS) up on first B day)

Abs

Fully extended situps with 5KG(11LBS) off a bench head to floor

12
12
12+2+2+2

Seated Calf Raises

6x110KG (242LBS)
6x120KG (264LBS)
6+2+2+2x130KG (286LBS)


I felt pretty damn happy with that!

Squats are only to 90 Degrees but i have knee problems so thats the way it has to stay for at least a year!

Non the less a great session for me, feeling it now tho....

Keiran

Off Road
05-19-2010, 03:04 PM
You are definitely hitting your stride with it.

Kiff
05-19-2010, 03:05 PM
Nice progress, if you feel you need the extra recovery take it. Deads can really take a toll on ya.

I could not have agreed more at the time however when today came around BOOOM PR :omg: did not see that one coming :P

Thanks mate

Keiran

Kiff
05-20-2010, 12:05 AM
You are definitely hitting your stride with it.

Cheers mate feeling good :-)

AKMass
05-20-2010, 05:14 AM
Woww, nice dead PR!

Kiff
05-20-2010, 01:28 PM
Woww, nice dead PR!

Thanks mate, i think i may just hit 100KG before the deload week, gotta love 'Gains' after time off :)

Kiff
05-21-2010, 02:48 PM
Well 2nd 'A' workout of week 2!

Here it is the increases are from my last A session!!

Bench Press +5KG on last week! (11lbs)!! New i had it in me from last week it was so close :)

6x20KG(44lbs)
6x45KG(99lbs)
6x50KG(110lbs)
6x55KG(121lbs)
6+2+2+2x60KG(132lbs)

Dips 2 sets on 12 rather than 1 :)

6xBodyweight
6xBodyweight+8KG (17lbs)
6xBodyweight+12KG (26lbs)
6+2+2+2xBodyweight+12KG (26lbs)

Pull Ups

6x20KG Assisted
6xBodyweight
6+2+2+2xBodyweight


Rows +5KG on last set

6x55KG (121lbs)
6x60KG (132lbs)
6x65KG (143lbs)
6+2+2+2x70KG (154lbs)

Shoulder Press i didnt manage to end on a higher weight but i did manage to do 2 sets on a higher weight than i ended on last time

6x18KG (39lbs)
6x18KG (39lbs)
6+2+2+2x16KG (35lbs)



Gooood day, thats upping my big 3 by 30KG (66lbs) in under 2 weeks, i agree novice gains play a bit part and getting used to ramping up in sets, but feel a lot stronger and im happy with these gains! :)

Off Road
05-21-2010, 02:53 PM
Nice job stepping up and getting the reps on the bench press. That's a good gain right there!

Kiff
05-21-2010, 03:21 PM
cheers mate

Kiff
05-22-2010, 12:31 PM
After the work yesterday i have an odd niggle in my shoulder it hurts to stretch and raise it.

It feels a bit knotted, i dont know if anyone has had this before or not but it seems a little odd.

Off Road
05-22-2010, 12:38 PM
It may be nothing but a little strain, just rest it and see how it goes.

Joe Black
05-24-2010, 01:07 AM
Yep, you may want to do a bit of light foam rolling on it or perhaps get some deep tissue massage done and take it easy for a bit.

Kiff
05-24-2010, 08:51 AM
Yep, you may want to do a bit of light foam rolling on it or perhaps get some deep tissue massage done and take it easy for a bit.


Yeah took yesterd off so missed one session but shoulder does feel ebtter today and i went in to the gym no probs today.

Anyhow here is my workout

Bench

6x55KG(121LBS)
6x60KG (132LBS)
6x60KG(132LBS) Added 5KG taking it to 143LBS for the +2's :) really happy with that hopefully next time i can manage the 6 on 65 as well but that was a good gain for me!

Pull Ups-First time i have managed to ADD weight :)

6x15KG Assist
6xBodyweight
6+2+2+2 6KG weight (13.2LBS)

Dips

6xbodyweight
6x+10KG (22(LBS)
6+2+2+2x12KG (26.5LBS)

Rows

6x55KG(121LBS)
6x65KG (143LBS)
6x70KG (154LBS)


Core to End

3x8 Situps with 5KG weight off a bench.


The Bench was a great success for me, although the number of sets was down on most exercises i really felt tierd today as i am a bit ill so i thought it was best to cut the sets in order to keep the weight up!

Still making good gains both weight, bulk and strength wise still a great workout!

Cheers for everyones input!

Next workout Wednesday 26TH May 2010

I am working 12hour night shifts this week and next 4days on 4 days off so it will be intresting to see how my body copes :)

Off Road
05-24-2010, 09:00 AM
Your continued progress is great.

Kiff
05-24-2010, 09:06 AM
Your continued progress is great.

Cheers mate i feel really positive on this program and im eating big with it :)

Likewise for you too mate

Keiran

Kiff
05-25-2010, 06:02 AM
Well i worked my first 12 hour night shift last night. Only 3 to go, i am in the gym tomorrow so it will be intresting to see how my body copes with it!

Off Road
05-25-2010, 06:59 AM
I used to love working the night shift. It definitely messes with your sleep patterns, but I thought it was a fun shift.

Kiff
05-25-2010, 10:06 AM
I used to love working the night shift. It definitely messes with your sleep patterns, but I thought it was a fun shift.

It does have its plus point, one being i seem to be constantly hungry on a night shift :D

Kiff
05-26-2010, 10:28 AM
Here is my latest session.

Deadlifts

Two sets on 85KG this time as apposed to one last time, ninety felt that bit too heavy, will get it next week!

6x50KG (110LBS)
6x60KG (132LBS)
6x70KG (154LBS)
6x85KG(187LBS)
6+2+2+2x85KG (187LBS)

Squats

New PR Set of 75KG (165LBS)

6x40KG (88LBS)
6x50KG (110LBS)
6x60KG (132LBS)
6x70KG (154LBS)
6+2+2+2x75KG (165LBS)

Seated Calf Press

6x110KG(242LBS)
6x120KG(264LBS)
6x130KG(286LBS)
6+2+2+2x140KG(308LBS)! :evillaugh:

DB Overhead Press Overhead Press
(I missed these last session so popped them in today)

6x16KG (35LBS)
6x16KG (35LBS
6+2+2+2x18KG (39LBS)

Then did some uber swetz l33t curls and went home :)

Gooood session happy with the Calf Presses and of course a new Squat PR set and doing an extra 6 reps on 85KG for the deads :)

Off Road
05-26-2010, 01:46 PM
Good progress. Huge calf raises too :)

Kiff
05-26-2010, 11:38 PM
Good progress. Huge calf raises too :)

Thanks mate, i might start thinking in LBS because the numbers look more impressive :evillaugh:

Kiff
05-28-2010, 08:33 AM
Workout

Bench Press
New highest work set @ 95% of my bodyweight :)

6x20KG (44LBS)
6x40KG (88LBS)
6x50KG (110LBS)
6x60KG (132 LBS)
6+2+2+2x65KG (143LBS)

Dips
First session i have skipped Bodyweight only dips :)

6x8KG ((17LBS)
6x10KG (22LBS)
6x12KG (26LBS)
6+2+2+2x14KG (30LBS):evillaugh:

Pullups
As with dips it was the first time i skipped Bodyweight only pullups :clown:

6x4KG (8.8LBS)
6x6KG ((13LBS)
6+2+2+2x8KG (17.6LBS)

Rows
Swapped it up a bit today and did rows on a pulley system that only went to 50KG (110LBS) but the normal row was packed with swarms of people on a circuit session!

6x50KG
6x50KG
6x50KG
6+2+2+2x50KG

Weighted Situps to end


Very happy today at the end of a hard week of night shifts. Really feel i got a good amount of work reps in and managed to peak with enough energy left to get the big numbers at the end :)

Thanks for everyones input and thank you Daniel for this program it has been great so far.


:)

Off Road
05-28-2010, 09:01 AM
You are really stepping up on the dips and chins. Keep going, it's awesome!

J.C.
05-28-2010, 09:38 AM
Good work mate! Nice to see another English lad in here as well. What night shift do you work? I used to work the night shift as well. Fun while it lasted but I couldn't hack it long term.

That bench press is the most impressive to me. For a beginner that's a a nice weight-to-bodyweight..
I'm sure you'll get to a 100kg squat in no time as well. It will feel good to get that second 20kg plate on the side!

Kiff
05-28-2010, 10:37 AM
You are really stepping up on the dips and chins. Keep going, it's awesome!

Thanks Off Road i am really feeling them from the off at the moment so that is good as i have never used extra weight before, it seems to be hitting the right places and hopefully after the Deload i can swap to weighted Pullups rather than chins but i swapped to get the base strength in my arms this time round.


Good work mate! Nice to see another English lad in here as well. What night shift do you work? I used to work the night shift as well. Fun while it lasted but I couldn't hack it long term.

That bench press is the most impressive to me. For a beginner that's a a nice weight-to-bodyweight..
I'm sure you'll get to a 100kg squat in no time as well. It will feel good to get that second 20kg plate on the side!

Hi JC thanks for taking a look at the Journal! It is good to know that there is another tea drinking polo playing englishman out there too.... .... :clown:

I work 6-6 Mon-Thurs with friday off. Good way to cram the hours and OT in!

Thanks for the words of support on the Bench i am really happy with it, 3 weeks ago 55KG was a real Struggle and 65KG felt just right today!

As for the Squats, they will come i am sure :) just 5KG off having two 20KG plates either side, even though it is only 5KG it should be a nice mental boost ;)

I would like to think that in the last 2weeks before the deload i could hit working sets of 70KG on the Bench and hit 80KG on Squats and 90KG on the deads.

That would make me a very happy man, all i can do is eat sleep and lift and we will see :D

Cheers for the input guys.

Kiff
05-30-2010, 10:26 AM
Deadlifts
Up 5KG on the alst max set hitting 90KG (198LBS) for the first time ever.

6x40KG (88LBS)
6x60KG (132LBS)
6x75KG (165LBS)
6x85KG (187LBS)
6+2+2+2x90KG (198LBS!!!!) :evillaugh::evillaugh:

Squats
Up 2.5KG on last week :)

6x40KG (88LBS)
6x50KG (110LBS)
6x60KG(132LBS
6x70KG (154LBS)
6+2+2+2x77.5KG (170LBS)

Calf Raises

6x120KG (264LBS)
6x130KG (286LBS
6+2+2+2x140KG (308LBS)

DB Shoulder Press
Up 2KG (4.4LBS) on the last two sets! :)

6x16KG (35LBS)
6x18KG (39LBS)
6x20KG (44LBS)
6+2+2+2x20KG (44LBS)

Good workout today, i got accute food poisoning at the Rugby yesterday due to a dodgy hot dog so didnt have the bet nights rest last night, without going into too much details :( so very happy considering that i did not feel 100%.

Still hope to be on target to a 100KG deadlift by the deload week. And hoping for a 80KG Squat Set before Deload as well :)

Off Road
05-30-2010, 11:07 AM
Nothing worse than a bad hot dog. Looks like you brought the effort to the gym though. Nice workout.

Kiff
05-31-2010, 03:50 AM
Nothing worse than a bad hot dog. Looks like you brought the effort to the gym though. Nice workout.

Thanks mate, your continued input and support is welcome :)

Kiff
05-31-2010, 09:16 AM
Today was really tough, although that can be expected after a Squat and Dead PR yesterday!

Bench Press

6x50KG (110LBS)
6x60KG (132LBS)
6+2+2+2x65KG (143LBS)

Shame I did not make the set of 70 yet but there is another workout to go before the deload week J


Dips
All with Bodyweight + Extra weight

6x10KG (22LBS)
6x12KG (26LBS)
6x14KG (30LBS)
6+2+2+2x14KG (30LBS)

Two Handed Seated Rows

6x50KG (110LBS)
6x60KG (132LBS)
6x65KG (143LBS)
6+2+2+2x70KG (154LBS)

Chin Ups

Felt these, as it is the first time I have done them AFTER Rows, rather than before.

6xBodyweight
6x4KG (8LBS)
6+2+2+2x6KG (13LBS)

Shame it has gone down after last week but I am sure it is due to the order, I felt a lot stronger on the Rows, what you loose on the swings you gain on the roundabout hey…

Next Workout day is Wednesday

Thanks for everyones input

Keiran

Off Road
05-31-2010, 10:19 AM
A fine day. I like the way you switched the order of exercises to change the focus.

ELmx479
05-31-2010, 10:28 AM
Looks like a solid day to me. Dips are getting up there. Great effort!!

Kiff
06-01-2010, 10:21 AM
A fine day. I like the way you switched the order of exercises to change the focus.

Cheers mate, it did take its toll on me, but i want to be carefull not to neglect Rows just because i prefer to do Chins first! :)


ELmx479
Looks like a solid day to me. Dips are getting up there. Great effort!!

Cheers Elmx, i feel good with the dips, hoping to up the top work set to 16KG next session after two sessions with 2 sets on 14KG :evillaugh:

Thanks once again for everyones comments.

Keiran

Kiff
06-02-2010, 10:01 AM
Well today everything felt heavy, from the plates to the bar itself.

It was expected tho as i started nights again last night so i was pretty tierd.

Anyway here is my workout.

Deadlifts

I chucked in some low weights as my back felt a bit 'cold' and stiff if that makes sense.

6x40KG 88LBS
6x50KG 110LBS
6x80KG 176LBS
6x85KG 187LBS
6+2+2+2x 90KG 198LBS

Same weight as last time, i doubt i will hit 100KG by the deload week anymore but it is still looking good for a set on 95KG come Sunday. That will take my work set over 200LBS for the first time ever :)

Squats

6x40KG 88LBS
6x50KG 110LBS
6x55KG 121LBS
6x60KG 132LBS
6x65KG 143LBS
6+2+2+2x70KG 154LBS

Did not hit 75KG again this time but i did get in a load of Reps, again i am hoping to hit 80KG for my last workout of the 5 weeks on Sunday!

Overhead DB Presll

6x16KG 35LBS
6x18KG 39LBS
6+2+2+2x20KG 44LBS

Again same weight as last week, although i felt i had a little more left in the tank than i did last time around so who knows maybe i can get 22KG out next time.

I skipped l33t curls and calf raises today as i was feeling really tierd and i was a bit short on time as i start work again in an hour!

Next Workout is Friday, that is the last 'Upper Body' day before the Deload and then the enxt time i do this workout is Sunday.

I have tracked my progress along the 5 weeks on a Graph that i will be putting up on Sunday if anyone is interested in Joe Bloggs gains on this program.

I cannot speak highly enough of it!

Keiran

Off Road
06-02-2010, 10:10 AM
Impressed with your efforts despite the schedule changes. It looks like everything stayed the same or improved, except the squat. But that's to be expected after your work schedule and the fact that they followed a hard deadlift session. Keep pressing on...

Kiff
06-02-2010, 10:15 AM
Impressed with your efforts despite the schedule changes. It looks like everything stayed the same or improved, except the squat. But that's to be expected after your work schedule and the fact that they followed a hard deadlift session. Keep pressing on...

Yeah that is what i thought, i was not bothered about the 5KG drop on my squats to be honest, it has been a hard 5 weeks and the swapping from days to nights is also pretty tough.

Looking forward to some restbite in the deload week, starting to feel a touch fatigued :)

Thanks for your ongoing support OR

Kiff
06-03-2010, 10:57 AM
Quick diet post;

Breakfast

3Eggs, 2Slices of Bacon, Toast
Snack, Protein Shake, Bannana
Lunch, Huge Bowl of Beef Stew Approx 600Grams
Snack, Penut Butter Sanwich, Apple Bananna
Dinner, Full English Breakfast (Two Bacon, Two Eggs, Half tin of Baked Beans, 2Pints of Milk)
Pre Bed sometimes another Shake depends on how i feel.

Bodyweight 10.5Stone 70KG

Aims, Gain Weight.

Any comments would be great, sorry it is rushed im late for work ha!

J.C.
06-03-2010, 11:25 AM
Squats

Did not hit 75KG again this time but i did get in a load of Reps.


I think that's really important at this stage. The reason why 5x5 programs that have you squatting three times a week work so well is that they have you practising the movement so frequently. The squat is a hard lift to master, I know I'm still learning little things about my technique all the time. Your legs can take the volume and all the reps will help you learn how to squat heavy weight.


Quick diet post;

Breakfast

3Eggs, 2Slices of Bacon, Toast
Snack, Protein Shake, Bannana
Lunch, Huge Bowl of Beef Stew Approx 600Grams
Snack, Penut Butter Sanwich, Apple Bananna
Dinner, Full English Breakfast (Two Bacon, Two Eggs, Half tin of Baked Beans, 2Pints of Milk)
Pre Bed sometimes another Shake depends on how i feel.

Bodyweight 10.5Stone 70KG

Aims, Gain Weight.


That looks like a hearty day of eating to me. I moved from under 12 to 14 stone on a similar diet but with a lot more carbs. Other members might have better advice, but I think if you are lean and having trouble gaining then carbs are very important. Pushing to 15 stone is proving a lot harder...

Kiff
06-04-2010, 06:53 AM
Cheers for your input again JC,

I will take that on board, it was not untill you mentioned it actually that i realised how few carbs i had in there..

Gonna swap in some Rice for something i think :)

Next workout in about 40Mins...I wonder if i can hit a working set of 70KG on the Bench Press.

I wonder.....:confused:

Kiff
06-04-2010, 10:28 AM
Yesssss i made it :) up 5KG NEW PR

Bench Press

6+2+2+2x70KG 154LBS


Dips up 2KG New PR

6+2+2+2x16KG 35LBS

Pullups Up 2KG New PR

6+2+2+2x 10KG 22LBS

Rows

6+2+2+2x70KG 154LBS

A great day to end the first 5 weeks, finally nailed the 70KG Bench Set, that is a working set at over 100% of my bodyweight, a personally goal, pretty damn happy with the increase on Pullups and Dips as well :evillaugh:

Now just Sunday left to see if i cant get a 100KG deadlift in or not :)

J.C.
06-05-2010, 07:35 AM
Looking good mate!

You're going to be bench pressing more than me soon. I'll kick your ass on the deadlifts mind ;)
Really good work. Keep hitting those PRs.

Also, I just looked it up and 100g pasta is 380kcal. 200g is still quite comfortable to eat so if you want another easy 760 calories...

Off Road
06-05-2010, 07:39 AM
Now THAT is the way to end a cycle. Congratlations on all those PRs. Enjoy the deload.

Kiff
06-05-2010, 11:10 AM
Looking good mate!

You're going to be bench pressing more than me soon. I'll kick your ass on the deadlifts mind ;)
Really good work. Keep hitting those PRs.

Also, I just looked it up and 100g pasta is 380kcal. 200g is still quite comfortable to eat so if you want another easy 760 calories...

Cheers for that mate, will take the Pasta stats on board!

Also, i consider myself to be a 'hard gainer' size wise but i have always found progressing on the Bench easier than other Compounds! I just have to be careful not to favour it due to my natural preference to it.

I still have one session left tomorrrow with Deadlifts and i really hope i can squeeze out 100KG, i am feeling very fresh today so we will see.


Now THAT is the way to end a cycle. Congratlations on all those PRs. Enjoy the deload

Cheers OffRoad, not done just yet :) still have the Deadlift workout to go tomorrow, we will see, we will see. Hope all is working out for you guys too.

Cheers for the input,

Keiran

PS. OR what is the bet way of getting a few Excel Graphs into my Journal? Insert image or would it be a copy and paste jobby, rather than an attachment?

Kiff
06-06-2010, 10:05 AM
Here was my last workout of the 5 weeks.

Deadlift
Count them 1,2,3...100KGS!!

6+2+2+2x100KG 220LBS

OH DB Press

6+2+2+2x20KG 44LBS

Calf Raises

6+2+2+2x140KG 308LBS

Seated Leg Press
After the effort with the Deadlifts i did not have Squats left in the tank today, my back also felt closer to the edge than i would have liked, knowing my lower back and the previous problems i have had i didnt push it any further :) (Autoregulation right?) ha!

6+2+2+2x80KG 176LBS

That was it for the day, i also took a BMI test,

Height
5"9.9
Weight
10.9Stone 152LBS
Bodyfat
13%

So to top that bit off that is 12LBS in 5 Weeks i am now at my heaviest weight ever :)


Here is for some other Stats.
Start=Cluster set at start of 5 weeks, Finish= Cluster Weight at End of 5weeks.

Bench
Start Weight=45KG
Finish Weight=70KG
+55LBS
Deadlift
Start=65KG
Finish=100KG
+77LBS
Squat
Start=50KG
Finish=75KG
+44LBS
Dips
Start=bodyweight
Finish=+16KG
+35LBS
Pullups
Start=Bodyweight
Finish=+10KG
+22LBS
OH DB Press
Start=14KG
Finish=20KG
+13.2LBS

Graphs of my progress to follow once i fix my laptop it died ha!

Kiff
06-06-2010, 02:19 PM
29385

Hope this works see Attached my workout progress graph from the last 5 weeks :)

My friends stats are bellow as well if anyone is interested.

I started pretty much from scratch again at the start of the five weeks and thanks to Daniel i have made some good gains :)

Keiran

ELmx479
06-06-2010, 03:54 PM
That's really impressive progress. Glad to see the hard work paying off for you.

Off Road
06-06-2010, 08:28 PM
Great progress Kiff

Kiff
06-07-2010, 03:22 AM
That's really impressive progress. Glad to see the hard work paying off for you.

Thanks Elmx i am really feeling it today after the 100KG yesterday, oh well :)


Off Road
Great progress Kiff

Thanks OR :)

Cheers for everyones input and support over the last 5 weeks, i hope the next five are just as fruitful

Kiff
06-09-2010, 04:11 AM
After resting my back for 3 days i have gone back to start my deload week at a new gym, they have massive weights and an Olympic bar so i am happy now :)

A few days off has made me loose my hunger a bit i feel sick if i eat, not sure why this is, hoping now i am back i will perk up a bit.

Bar Bench Press

15x30KG
15x40KG
15x40KG

Pullups

Starting Wide Grip pullups now so i am training them in the deload without weight in preperation.

6xFree
6xFree
6xFree

Rows 2 handed

15x30Kg
15x40KG
15x40KG

OH DB Press

15x15KG
15x15KG

Narrow Grip Dips

Changed it up with some Narrow Grip Dips

10XFree
10xFree
10xFree

I felt wrecked after this, new gym, new weights, new equipment, just what i needed i think :)
Feel pumped just waiting for my hunger to come back :P

Off Road
06-09-2010, 07:02 AM
Wait until your lower body day...you'll get hungry :) Congrats on the new gym.

J.C.
06-09-2010, 11:51 AM
Now that you've got an Olympic bar you can do proper barbell squats - just wait till you're squatting heavy weight, you'll explode!

Kiff
06-10-2010, 02:40 AM
Wait until your lower body day...you'll get hungry :) Congrats on the new gym.

Well it is today... I am already on second breakfast just thinking about it ;)

Cheers buddy :)

Kiff
06-10-2010, 02:40 AM
Now that you've got an Olympic bar you can do proper barbell squats - just wait till you're squatting heavy weight, you'll explode!

That sounds ominous mate :evillaugh:

Kiff
06-10-2010, 05:11 AM
AHHHHHHRGGHH my new gym has everything you need, even two olympic bars BUT it has no squat rack, the Instructer just said use the Smith machine, is there anyway around this? For deload i could just sit and squat it from the bench saftey rack but for real time it is going to be a nightmare!

Got another gym near that is ran by an ex Mr Universe or some crazy stuff, that must have a squat rack surely!

Anyway here was my first leg day for Deload.....

Deadlifts
15x40KG
15x50KG
15x50KG

Squats

15x50KG
15x50KG

Calf Raises

15x60KG
15x60KG
15x60KG

Abs

15xSitups
15xSitups
2Minutes Plank


As i said a bit annoyed about this new gym having everything but a squat rack, if anyone has any ideas how to do squats without it would be great?

J.C.
06-10-2010, 07:21 AM
I'd look into finding another gym, or try and convince them to buy a power rack.

I don't have to quote Rippetoe to tell you just how effective the properly performed back squat is. But then I would say that, the squat is the only lift I'm half-decent at.

Pure Water
06-10-2010, 11:15 AM
LOL :evillaugh:, didn't you check the gym out BEFORE you got a membership there? I'd say go check the other gym out because like you said, it MUST have a squatting rack if it's ran by a pro...

Kiff
06-11-2010, 01:26 AM
LOL :evillaugh:, didn't you check the gym out BEFORE you got a membership there? I'd say go check the other gym out because like you said, it MUST have a squatting rack if it's ran by a pro...

I am a member of one and have been for years, and it gives me a membership to 4 others in the local area, i just got my new car so it is the first time i have been able to get to this gym mate dont worry i didnt pay before checking it i already owned a membership from my swimming days ;)

J.C.
I'd look into finding another gym, or try and convince them to buy a power rack.



It is underway i will be in another gym by the end of deload...

Off Road
06-11-2010, 07:06 AM
Sell the car and buy a squat rack ... kidding :)

Kiff
06-11-2010, 01:00 PM
Sell the car and buy a squat rack ... kidding :)

I do like squats...

Kiff
06-14-2010, 08:26 AM
Ahhhh the football world cup was ehre so i chance my hand at the round baleld game and broke my big toe... it hurts for such a crap sport i tell you that, so unfortunatly i will have to skip the last day of my deload, deads and squats as walking hurts let alone lifting.

I will however start my next five week cycle on Thursday with an upper body workout.

Bellow was my last upper body deload session.

Bench

15x40KG
15x50KG
15x50KG

Dips

10xFree
15xFree
15xFree

Rows

15x40KG
15x40KG
15x40KG

DB OH Press

15x 15KG
15x15KG
15x15KG


Assisted WIIIIIDE Grip Pull Ups

I played around with some assisted wide grip pull ups, if anyone has ever had a shot at these please let me know if there are any real benifits to them cause they are f'ing hard. So hard i am wondering if i want to train them for five weeks as a little vendeta as i cant even do one right now..... Advice would be appriciated.


Some super abz to finish...


I have been really busy with work this week so in a way having a session missed for my injury will help me regather some composure before hitting it hard on thursday.

I am going to check out King's Gym on thursday in my search for a squat rack :evillaugh:

Hope everyone is well.

Keiran

Off Road
06-14-2010, 08:34 AM
Sucks about the toe. Good luck finding a good gym. Any excuse to drive the new car?

Kiff
06-14-2010, 08:39 AM
Sucks about the toe. Good luck finding a good gym. Any excuse to drive the new car?

Pretty much mate it is awesome, hense why i have not spent much time online recently :evillaugh:

Yeah sucks to break something again but i wont give up.... Looking forward to getting back to normal the deload week and a few days off either side of it, firstly for a back injury, then for this stupid toe, has thrown me off a bit, time to knuckle down again, get some more milk and lift.

Any thoughts on my wide arm pullup situation mate?

Kiff
06-18-2010, 07:45 AM
Here is my first day of my new cycle, my trainning partner seems to have ditched me and i am honestly finding motivation a little difficult today so i am going to keep my journal going at all costs so i know it isnt just me watching ;)

I really want to get back in and no that once i deadlift something this afternoon i will remember i love it really.

Bench Press
Still getting used to the free bar but happy with the form at this weight.

6x50KG (100LBS)
6x60KG (132LBS)
6+2+2+2x60KG (132LBS)

Pull Ups
Swapped from Chins last cycle to these pullups

6xFree
6x+3KG (6LBS)
6x5KG (11LBS)
6+2+2+2x+5KG (11LBS)

Dips
NEW PR

6xFree
6x+10KG (22LBS)
6x+15KG (33LBS)
6x +17.5KG (38LBS) :evillaugh:

One Armed DB Rows
Weights are single arm...

6x22.5KG (49LBS)
6x25KG (55LBS)
6x28KG (61LBS)
6+2+2+2x30KG (66LBS)

OH DB Press

6x17.5KG (38LBS)
6x20KG (44LBS)
5x 22.5KG (49LBS) this was a PR attempt couldnt have got 12 reps but its a start....
6x20KG this was my cluster set after failing above..


Felt good to be doing 'heavy' for me anyway, weights again.

Next workout this afternoon.

Off Road
06-18-2010, 07:52 AM
You are not alone...we are watching :)
Keep up the good work or I'm going to e-slap you -- Haha

Kiff
06-18-2010, 08:22 AM
You are not alone 'gentle hums XFiles theme tune...


Cheers mate, gonna go and lift some heavy weights in an hour or so i will feel better i am sure... After my first five weeks progress i have high but reasonsable hopes.

Kiff
06-18-2010, 08:24 AM
Here are my Goals for this 5 week cycle....I am swapping from a smith machine orientated workout to olympic bar so i have taken that into account i hope.

Bench Press

6+2+2+2x80KG


Deadlift

6+2+2+2x105KG

Squats

6+2+2+2x80KG

Other exercises will no doubt take care of themselves if i hit the above targets:evillaugh:

Kong
06-18-2010, 08:32 AM
Glad to hear that you've moved away from the Smith. Also good to see a fellow Brit on here. I'll keep track and if you need help PM me. Only just about to try HCT for the first time but have a few years experience under my belt.

Kiff
06-18-2010, 08:45 AM
Glad to hear that you've moved away from the Smith. Also good to see a fellow Brit on here. I'll keep track and if you need help PM me. Only just about to try HCT for the first time but have a few years experience under my belt.

Thanks for your input Kong,

As for the Smith Machine i hate the thing, i have just had a few problems locating a gym with a proper squat rack i have had to settle at the moment for a gym with an olympic bar so at least my deads and bench are ok but no squat rack!

Damn crappy gyms...

Enjoy the HCT mate it is a solid routine, thanks for the input and the offer of advice i may just take it sometime :)

Kiff
06-18-2010, 02:45 PM
I was still getting used to deadlifts without the smith machine so the weight was down but i felt good today, my lack of motivation went as soon as i saw a bloke swingning a DB in order to do his 100th set of Biczep curlz i realised i am actually doing myself some good and if i work hard i will benifit!

Deadlifts

6x40KG
6x50KG
6x70KG
6+2+2+2x80KG (176LBS)

They felt really good with a free bar, much more natural!

Squats

6x50KG
6x60KG
6x70KG
6+2+2+2x75KG (166LBS)

Calf Raises on leg press

End set = 6+2+2+2x150KG (330LBS)

Abzzzz to finish,

Glad i got my motivation back, eating is a struggle as i am pretty ill at the moment but oh well, getting used to the bar, i had more strength in me just not enough stability and familiarity with it today.

Next workout=Sunday

Kiff
06-20-2010, 07:53 AM
I felt really good when i went in today, however my core still hurt from my last workout i am not sure why, it played havoc with my full body exercises like pullups and dips, the more isolated ones like becnh and OH press caused me no problems but the others i just started sahking and couldnt even get bodyweight ones out.

I am going to put this down to a nackered core area if anyone has any other ideas please let me know lol. I did go out last night but i don't FEEL fatigued.... Will see how tomorrow goes.

Bench
Free bar with no spotter so played it safe and didnt push for 75 again this time.

6xBar
6x50KG
6x60KG
6+2+2+2x70KG

OH DB Press

6x17.5KG
6x20KG
6+2+2+2x20KG

Pullups
6xFree that was it!

Dips

6xFree see above

DB row

End set=6+2+2+2x32KG


Hope that tomorrow goes better than today, what a waste of time, oh well ground it out anyway.

Off Road
06-20-2010, 08:01 AM
Getting in there and doing the work is never a waste of time. We all have bad workouts, they just set the stage for the good ones. Press on...

Kiff
06-21-2010, 02:29 PM
Getting in there and doing the work is never a waste of time. We all have bad workouts, they just set the stage for the good ones. Press on...

Thanks OffRoad, i had a good one today man!

Deadlifts

6+2+2+2x85KG Feel happy with a free bar now deff had more weight in me for next time!

Squat

6+2+2+2x70KG

UBER CURLZ

6+2+2+2x30KG (Easy Bar)

Good workout today did it in a quick amount of time and hit it hard, happy with the new exercises, feel i have 'broken them in' now and really going to start ramping the weights up again.

Thanks for everyones support, got my hunger back and my drive :)

Kong
06-21-2010, 02:37 PM
Lookin good. Those deads will shoot up in no time.

Off Road
06-21-2010, 02:37 PM
Liking the free bar?

J.C.
06-21-2010, 05:54 PM
If you don't have a squat rack then learn to love the deadlift. It's a great exercise. When I was starting out I felt like you did watching that guy curl. It was so much fun to load what seemed like heaps of weight onto a bar and pull it from the floor, knowing that it would do me good and that - unlike the curlers - I was getting stronger every time. It doesn't get more basic and more manly than just lifting heavy **** up.

No wonder your core was hurting after doing deadlifts with a free bar for the first time.

Kiff
06-22-2010, 11:29 AM
Lookin good. Those deads will shoot up in no time.

Thanks Kong i hope so mate.


Off Road
Liking the free bar?

Yes mate feels much better and it hurts my back less than the nasty smith machine.


J.C.
If you don't have a squat rack then learn to love the deadlift. It's a great exercise. When I was starting out I felt like you did watching that guy curl. It was so much fun to load what seemed like heaps of weight onto a bar and pull it from the floor, knowing that it would do me good and that - unlike the curlers - I was getting stronger every time. It doesn't get more basic and more manly than just lifting heavy **** up.

No wonder your core was hurting after doing deadlifts with a free bar for the first time.

I do love them mate, much more no i have a free bar, i have found a gym with a squat rack just down the road, it is a new one taking members for half price next month so i am going to go once my membership runs out at the current one.


Thanks for everyones comments and support, had a really terrible day at work so if you will excuse me i am off to break some PR's back in a few hours..:evillaugh:

Also i am doing 4 days straight to alter my workout days so that i am back on what i was before due to a few days off for injury, going to go back to a wed,fri,sun,mon, split :)

Kiff
06-22-2010, 01:38 PM
That was a nice workout i think :). Bodyweight currently at 150LBS exactly, want it to hit 158LBS by end of this cycle. Slow and steady...

Bench

6+2+2+2x70KG (154LBS)

Dips NEW PR PREVIOUS BEST 16KG(35LBS)

6+2+2+2x17.5KG (38.5LBS)

Pull upsWider grip than last five weeks and pullups not chins so i am just gradually building these up. As a newbie i still have a lit of areas that need work so i am not rushing everything...

6+2+2+2x5KG (11LBS)

Shoulder Press

6x22.5KG (49LBS)

I couldnt get the twos either on this weight or a lower one so i got 6 reps extra on 18KG i could get it once i got them up but i was in danger of injury on the first lift so i thought best not... Still 6 on 22.5KG is a PR

One Handed DB Rows

6+2+2+2x30KG (66LBS)


A good session, and after a crappy day i decided to have two pints of whole milk a pizza and some nuts rather than hit the beer :evillaugh:

Next workout will be thursday then i will be back to my planned days and into week two...

Kong
06-22-2010, 01:48 PM
Good stuff. I'd put those dips at the end so that they don't affect your overhead press.

Off Road
06-22-2010, 05:32 PM
Great job, and the meal sounds like the best part.

Kiff
06-23-2010, 04:44 AM
Good idea Kong will do that next week and maybe swap them around each workout to keep me on my toes.

Cheers OR the meal was awesome :-)

Kiff
06-25-2010, 04:58 AM
Workout 24-06-10

DEADLIFTS
New PR on free bar, felt good but my grip died first before my back
6+2+2+2x95kg./209lbs.

SQUATS
New PR seems i had way more in the tank than i ever thought with squats hope they shoot up to around my deads soon... Beat my pr by 12.5kg, just thought screw it lets try another 2 ten plates!
6+2+2+2x87.5kg./192.5lbs.

CALF RAISES
Used a bar rather than leg press.
6+2+2+2x 90kg. 198lbs


Ate huge yesterday and lifted huge for my standards, hope to get my squat and dead over 110 by end of this five weeks. Making good gains again now after sqapping movements and gyms about loving it.

J.C.
06-25-2010, 05:33 AM
How much do you weigh? Am I right in saying you're squatting over 1x bodyweight for 6 reps now? That's really good progress for a beginner. You must be closing in on a 1.5x bw squat now, which is a good milestone. You'll know your "not weak" by then.

Kiff
06-25-2010, 06:02 AM
I weigh 68kg hungry/ 149lbs

So squat is 128.6%

Deadlifts 139%

Bench 110%

Thanks for your feedback, hope i will soon be 'not weak' lol. Feeling good tho man.

Kiff
06-25-2010, 03:17 PM
Good upper body session today...

Bench
Equal to my PR on the Smith Machine. So that is progress!

6+2+2+2x75KG (165LBS)

OH Press

Took Kong's advice and did them before dips... New PR.. So thanks ape man :)

6+2+2+2x22.5KG (50LBS)

Pull Ups
Slowly getting there with this version of pullups..

6+2+2+2x+7.5KG (16.5LBS)

Dips

6+2+2+2x17.5KG (38.5LBS)

DB Rows New PR!

6+2+2+2x32.5KG (71.5LBS)

Some Core to finish, so two PR's in one session and got my bench up to my previous PR, the progress is back :)

Off Road
06-25-2010, 04:33 PM
That was a good session. Congrats on the PRs, especially with a REAL bar.

Kiff
06-25-2010, 11:52 PM
That was a good session. Congrats on the PRs, especially with a REAL bar.

I do love the real bar now :-)

Kiff
06-28-2010, 03:45 AM
WORKOUT 27-06-10

Deadlifts
Happy because i got a set on 90kg as well..

6+2+2+2x95kg

SQUATS
New pr

6+2+2+2x92.5kg

Calf raises.

6+2+2+2x90kg on the bar off a step...

Felt good and strong yesterday going again tonight for another upper body session!

Off Road
06-28-2010, 07:07 AM
Looking good Kiff.

J.C.
06-28-2010, 08:44 AM
Getting stronger every day. It all adds up. Think where you'll be by September.

Kiff
06-28-2010, 12:23 PM
Getting stronger every day. It all adds up. Think where you'll be by September.

Thanks mate i feel good at the moment, could do with eating more but hey im trying and 4pints of whole milk if i cant fit more food down me.

OR excuse the lack of a quote i have to reply via my phone as they are digging the road up!

Todays workout...

Bench
New PR finally managed to up my bench and i got a set at 75 as well so maybe 80is not too far?
6+2+2+2xx77.5kg(170.5lbs)

OH DB Press

6+2+2+2x 22.5kg (49.5lbs)

PULLUPS

6+2+2+2x5kg. Man my grip was so crap.

DIPS
Got loads of sets in including one on 15kg

6+2+2+2x17.5kg(35lbs)

DB Rows.
New PR
6+2+2+2x32.5kg (75lbs)

Off Road
06-28-2010, 01:05 PM
OR excuse the lack of a quote
Not a problem...

I'm glad to see the bench moving up. All progress is good.

Kiff
06-30-2010, 09:25 AM
Well went for a workout today and my back felt a bit stiff from the high intensity workout on Sunday.

I warmed up, stretched off and started a ramp set on deads but felt stiff and swore down my right side.

It was not painfull as such but now i feel a bit more experienced and have a slightly better grip on my own body and what it is telling me, i decided to call it a day and not push myself to an injury just because i was already at the Gym!

So will give it a shot tomorrow :)

J.C.
06-30-2010, 01:02 PM
Probably a good idea. I think that sometimes it's good to push through soreness sometimes - if it's muscular - but if you feel stiff and you're risking heavy deadlifts it's always best to play on the safe side.

Kiff
06-30-2010, 10:13 PM
Probably a good idea. I think that sometimes it's good to push through soreness sometimes - if it's muscular - but if you feel stiff and you're risking heavy deadlifts it's always best to play on the safe side.


Yeah they are heavy for me anyway :-).

It just felt like i had not recovered well but i havent slept very well so that may be it...

Cheers mate gonna give it another try today!

Off Road
06-30-2010, 10:29 PM
Better safe than sorry. Tomorrow is another day.

Kiff
07-01-2010, 03:23 AM
Better safe than sorry. Tomorrow is another day.

Indeed it is and i feel much better today keeping my food intake up and gonna hit the gym about 3pm :-)

Kiff
07-01-2010, 09:15 AM
Whoop New Pr's :)

Deadlifts

6+2+2+2x 100KG (202LBS)

Two problems with this PR on a real Bar, first i lost my grip 3 into the six and had to re-adjust, i have combated that by doing two things, buying some gloves and by doing my calf raises with 34KG Dunbells rather than a bar on my shoulders and after each set of 6 holding them untill my grip fails. Any thoughts on this?

Squats

6+2+2+2x97.5KG (198.2LBS)

Calf Raises

6+2+2+2x 34KG Each hand...


Weighted plank and situps to finish...


Happy with the new PR's and happy my back held out.

Next workout tomorrow afternoon.

Off Road
07-01-2010, 09:43 AM
Great job. Now aren't you glad you waited that extra day?

Kiff
07-01-2010, 09:58 AM
Great job. Now aren't you glad you waited that extra day?

Yeah man paid off i even got asked questions by people today about my routine and experience, i don't think they expected to hear i have been lifting again for just two months but hey it was nice to get 'noticed' there are some massive blokes in this gym so good to be acknowledged for trying at least... :-)

Kiff
07-02-2010, 10:19 AM
Utterly exhausted today been in work at 5am everyday this week and havent slept well the last thing i wanted to do was hit the gym.. However.

BENCH

6+2+2+2 75kg / 140lbs

DIPS
New PR
Bodyweight+20kg / 42lbs


PULLUPS
Lost my grip again sod it.. Really starting to become an issue, the grips in this gym rotate around the bar, they need glueing or something.
6+2+2+2x5kg

OH DB PRESS

6+2+2+2x20kg / 42lbs

Just felt it by this point.

DB Rows

6+2+2+2x32kg / 64lbs

Flet happy to get one pr feeling so tierd.

Internet is down so having to use my phone to add to problems lol...

Off Road
07-02-2010, 02:22 PM
Nice job despite being tired. You might want to add some extra grip work. You could just hang from the chinning bar for time. Try to hold on longer each time. Simple to do after your workout.

Kiff
07-03-2010, 08:13 AM
Nice job despite being tired. You might want to add some extra grip work. You could just hang from the chinning bar for time. Try to hold on longer each time. Simple to do after your workout.

Thanks for the advice yet again OR :) will do just that mate. Got myself a Gyroball too :)

Off Road
07-03-2010, 08:27 AM
My grip is good for my chin-ups and rows. But, my grip sucks when it comes to deadlift. I have to take my own advice and start working on grip strength.

Kiff
07-03-2010, 08:37 AM
My grip is good for my chin-ups and rows. But, my grip sucks when it comes to deadlift. I have to take my own advice and start working on grip strength.

Yeah my grip is fine on lifts under 100KG i just got to remember that 2 months ago i would have slapped myself for moaning about grip of all things and would have been soooo happy to lift 100kg :P and just work on it.

Kiff
07-04-2010, 10:13 AM
Wierd one today, managed 2 reps on 105KG on deads, after my warmup sets, so thats a new PR woooo but after those two i lost my grip and couldnt get anything out again, had to drop to 90 before i got my set. I kind of lsot my head at this point and lost some motivation nothing felt right generally felt odd and downhearted.

I think i must have hit the point that newbise start giving up everything is seeming harder at the moment and progress feels hard to come by.

However half way through a squat set i felt a bit better, i just have to push though the bad days i think.

Deadlift

2x105KG

6+2+2+2x90KG

Squats


6+2+2+2x107.5KG, New PR! (236LBS)

I then did some Grip work hanging from a bar and also some hip work as i feel that it is my grip and my initial glute stength that is letting me down in my deadlift. I know that this isnt in the HCT-12 but i have to address my weak points right? I do not want to hurt myself using crap form because i simply could not grip the bar well enough.

I have a very long torso compared to the rest of me and i find that getting the leverage on my pulls can be uncomftorble at higher weights, this is why i have opted for some hip work on the side, When i was doing it it seemed to hit all the spots that feel 'weak' or 'unstable' when i pull.

Any advice would be very very welcome i havent got to this point lifting before and it is all now new teritory for me, normally it was my form or practice of a movement that limited me and now i seem to be uncovering a huge bag of worms. I am working on my grip every day hanging from a bar as OR suggested.

I WILL NOT give up on this i just want to make sure i am tackling my problems efficiently :) I want nothing more than to Squat Dead and Bench a total of 300KG by christmas :evillaugh:

On the plus side my food intake is back up again now i feel better.

Pure Water
07-04-2010, 10:53 AM
I loose my grip sometimes on deadlifts too, in the high weight levels. Good luck with getting to your goal!

Off Road
07-04-2010, 11:04 AM
I cheat...I use straps :)

Kiff
07-04-2010, 11:19 AM
I cheat...I use straps :)

I might just get some mate, any ideas if the added hip exercise will have a negetive effect on the rest of my workout if it is at the end of it? I dont think the weight will be high enough or intensity high enough to leave me screwed for my next one....

Still loving lifting the heavy weight, not sure what is going on with my squats but every time i go in i feel i have more in the tank...


Pure Water
I loose my grip sometimes on deadlifts too, in the high weight levels. Good luck with getting to your goal!

Cheers mate, it seems wierd i can do it on other bars, the one i am using is Very Very old and worn might have something to do with it.... got a few exercise stretchy bands to wrap around the bar i find that really really helps with my grip. As for my goal i just realised that working sets i am actually only 13.5KG's bellow that so maybe i should aim for 350KG who knows :) mini goals are good to keep motivation high.

Kiff
07-05-2010, 02:26 PM
Ahhh today made up for all the 'cruddy' previous days. I warmed up better, managed my weight increases better, generally just clicked well today.

Bench Press
New PR

6+2+2+2x80KG (176LBS), good form elbows to 90Degress perfect :)

OH DB Press

6+2+2+2x22.5KG (49.5LBS)

Dips
Got some good sets in before my last set too, on 15kg 17.5 and then 20KG
6+2+2+2xBW+20KG (44LBS)

Pullups

6x+5KG still problems with grip

DB Rows

6+2+2+2x32KG (70.4LBS)

Weighted plank and situps to finish me off :)


Great day New PR on the Bench :)

J.C.
07-05-2010, 06:18 PM
That's awesome. You now bench the same as me! Ha!

I always think that as long as one of the big three is steadily improving then everything is going fine. Strength gains come in bursts and plateaus so be happy with the gains on the bench and I'm sure in a couple of weeks your squat and dead will be flying up again too.

Kiff
07-06-2010, 01:02 AM
That's awesome. You now bench the same as me! Ha!

I always think that as long as one of the big three is steadily improving then everything is going fine. Strength gains come in bursts and plateaus so be happy with the gains on the bench and I'm sure in a couple of weeks your squat and dead will be flying up again too.

Cheers mate, yeah think i had a rough patch for a week or so, fetl great to get alift up in weight.

I hope the deadlift and squat is to follow :)

Cheers for your advice mate

Keiran

Off Road
07-06-2010, 06:31 AM
Congratulations on the Bench Press PR. Consistent effort pays off, always.

Kiff
07-06-2010, 12:28 PM
Congratulations on the Bench Press PR. Consistent effort pays off, always.

Indeed it does mate, i have still got a lot of learning to do. Hopefully at 19 i can learn enough in time to still be young enough to reach my life goals in lifting we will see :) i'll post those nearer the time, little steps.. littel steps.

The last few weeks have taught me that it gets tougher lifting the further you go but the gains sure do taste sweeter.

Kiff
07-08-2010, 01:58 AM
Good solid session today, what i like to call a work session, no PR's just got volume and good intensity :)


Deadlifts

6+2+2+2x102.5KG (225LBS)

Squats
Just so happened it was the same weight as my deadlift, was not planned that way, also i have managed to get my squats bellow parrallel now as well so i am happy with that, it was just to 90 before.

6+2+2+2x102.5KG (225LBS)

Calf Raises

6+2+2+2x32KG in each had (141LBS total)


Good session today a nice no nonsense session back in on Friday.

Off Road
07-08-2010, 07:24 AM
Good session indeed. You just keep racking up sessions like that, then all of a sudden you will make a big leap. Congratulations on hitting depth on the squat. You are taking to the free bar quite well. There's no going back to machines now :)

Kiff
07-08-2010, 01:57 PM
Good session indeed. You just keep racking up sessions like that, then all of a sudden you will make a big leap. Congratulations on hitting depth on the squat. You are taking to the free bar quite well. There's no going back to machines now :)

Yeah mate i am loving it at the moment, i have started looking forward to legs rather than upper body, i find myself alone with my mates on that matter. Being young blokes everyone does chest and tris to the max :) but me noooo i love the squats :evillaugh:

Kiff
07-09-2010, 12:46 PM
Going to work out tomorrow instead of tonight due to work pressure cya all tomorrow.

J.C.
07-09-2010, 03:42 PM
Yeah mate i am loving it at the moment, i have started looking forward to legs rather than upper body, i find myself alone with my mates on that matter. Being young blokes everyone does chest and tris to the max :) but me noooo i love the squats :evillaugh:

Ha ha, if you want to grow, this is the most important realisation you can come to! Love the squat. It's only after leg day that I feel I've worked hard enough.

Kiff
07-10-2010, 08:33 AM
Ha ha, if you want to grow, this is the most important realisation you can come to! Love the squat. It's only after leg day that I feel I've worked hard enough.

Yeah man i do love it now :)

Off for an upper body Workout now wanna hit 80KG again on the bench....

Kiff
07-10-2010, 12:21 PM
Bench

Equalled PB again

6+2+2+2x80KG (176LBS)

OH DB Press

6+2+2+2x22.5KG (49LBS)

Dips

6+2+2+2x22.5KG (49LBS)

DB Rows

6+2+2+2x32KG (70LBS)

PullDowns

Pulldowns to end not sure about the weight, it was so worn the numbers didnt show lol, anyway i just autoregulated to a good weight.

Did some more grip work, i am happy i kept the bench up at 80 and that i got a new pr :evillaugh:

Next workout tomorrow.

Kiff
07-11-2010, 05:01 AM
I am going to drop to two sessions a week for the next two weeks, i am climbing the Three Peaks in the UK on the 24th so i want to get some walking in beforehand, it is only temporary but i have raised £1500 for charity so i want to make sure i do it :)

For those of you who have not heard of it the Three Peaks is the highest mountain in England, Wales and then Scotland in 24 hours, well 36 ish we hope.

Just have to make sure i am not completely the wrong condition :)

Kiff
07-12-2010, 02:40 AM
Well walked up to the gym yesterday carrying a 30KG pack, then did this and came home.

Deadlifts

6+2+2+2x105KG (231LBS)

Squats

6+2+2+2x92.5KG (203LBS)

Felt the squats after hill walking with that pack on.

Calf Raises
6+2+2+2x30KG

Some weighted plank to end and i was pretty much done in by this point, it is a 40minute walk uphill to my gym :evillaugh:

J.C.
07-13-2010, 07:38 AM
I am going to drop to two sessions a week for the next two weeks, i am climbing the Three Peaks in the UK on the 24th so i want to get some walking in beforehand, it is only temporary but i have raised £1500 for charity so i want to make sure i do it :)

For those of you who have not heard of it the Three Peaks is the highest mountain in England, Wales and then Scotland in 24 hours, well 36 ish we hope.

Just have to make sure i am not completely the wrong condition :)

Cool. I'm going to do this one day. I lived in Scotland for a lot of my childhood and did a fair bit of hill-walking around the highlands, but I've never climbed Ben Nevis.

The Three Peaks challenge is going to be a looong day.

Off Road
07-13-2010, 08:57 AM
Nice session Kiff.

ZMoberg
07-13-2010, 09:37 AM
nice sessions man, make sure to take pictures when you're doing the walk to the top!

Kiff
07-14-2010, 03:49 AM
Z, i will be posting pics man! Cheers for checking in mate.

Thanks for the post OR :-)

Jc i have a driver for the peaks its gonna be brutal man.


Bench

6+2+2+2x80kg

DB rows new pr!

6+2+2+2x34kg

OH press

6+2+2+2x20kg


Dips

6+2+2+2x22.5kg


Pullups and core to finish, good session, one pr is always good. Not sure when the next session will be, prob tomorrow, still trainning hard for my walk.

Kiff
07-20-2010, 01:32 PM
Had 6 days off due to a rugby tournament (we did really well bt got beaten by the marines in the semi) :evillaugh:

Also trainning for my three peaks challenge on friday still. I was nackered after rugby but here is todays session, one more tomorrow then back to normal on monday 4 days a week


Bench

6+2+2+2x80KG 176LBS

OH Press

6+2+2+2x20KG 44LBS

Dips

6+2+2+2x22.5KG 50LBS

Rows DB

6+2+2+2x32KG 70.5LBS


Good to be back weight lifting again just keep myself ticking over untill after my challenge :), i hope everyone is getting on well.

ZMoberg
07-20-2010, 03:49 PM
ooooohh a rugby man,,,, some of my buddies play in college, you guys are nuts. Have you made the climb before? Excited/nervous yet?

Off Road
07-20-2010, 03:51 PM
It's good that you are able to sneak some sessions in.

Kiff
07-21-2010, 02:53 PM
Yh OR loosing a bit of size and strength from a change of diet and more cardio but should get it back in a few weeks i hope, i am not fussed cause my walk will be amazing :)

Zmoberg, i am well excited mate cannot wait! :) and aye we are a bit odd...

J.C.
07-21-2010, 04:08 PM
Good luck with the walk mate, hope the weather stays good for you.

Kiff
07-31-2010, 04:47 AM
Good morning folks!

I have been really busy this week so sorry for no updates etc.

We didnt make the walk my partner collapsed on the second one, the weather was awfull.

Oh well i will do it next year alone if i have too!

Anyway lifting resumes normal service tomorrow, had a few sessions this week but nothin big, everything has dropped about 5KG on average, that is to be expected witha change of diet, training and a lto of cardio.

Back to 4 sessions a week tomorrow with a revamped workoutthat i will be posting later today or tomorrow morning.

Stil lsticking with HCT-12 jsut gonna chop it up a bit, now sesms a good time to keep it fresh after a ltitle break from lifting.

I hope everyone is well

Keiran

Kiff
07-31-2010, 11:13 AM
A
Rack Chin
Pulley Row
DB Bench Press
Standing OH Press
Dips

B

Deadlift
Leg Press
Calf Raises
Hammer Curl
That will be my new workout for the next five weeks, i am hitting the diet and supp's hard and really knucklin down now before the start of the rugby season

If anyone has any thoughts on this please let me know.

I am debating swapping deadlifts and squats each week but i dont want to change the program much as it is like it is for a reason. I found it really hard to pick one not the other :( but once i got to 140% of my bodyweight with squats etc i started to feel the wear and tear on my body doing both of them.

Kiff

Kiff
08-01-2010, 08:07 AM
Ahh that was a good return :)

Really focused on keeping rest periods as close to 30Seconds between clusters as possible. I had started to let that slack a little before my break.

Deadlifts
Glad i have not lost much on this lift with some time off, 95 was conservative but felt ok.
6+2+2+2x95KG (209LBS)

Leg Press
6+2+2+2x100KG (220LBS)

Calf Raise

3x15x80KG (176LBS)

I find that a lower weight and higher reps hits my calfs better :)

Hammer Curls

6+2+2+2x20KG (44LBS)

A good session in my opinion gonna be back in tomorrow for my first taste of rack pulls, glad to be back inot it again, got my diet back on track and hope to hit 12 stone as soon as possible.

Hope everyone is well

Kiff

ZMoberg
08-01-2010, 07:59 PM
Good luck on the new cycle. I would say alternate, the squat is much too important of a core exercise to neglect imho.

Kiff
08-02-2010, 11:46 AM
Cheers Z :)

I think i will do just that man.


todays session

DB Bench

6+2+2+2x27.5KG (60.25LBS)

Rach Chins

6+2+2+2x15KG

DipsNEW PR :)!!!

6+2+2+2x25KG (55LBS)

DB Row

6+2+2+2x32KG (70.4LBS)

Good session today, kept the rest periods down and just churned the reps out, not sure about the DB bench press yet, i had hoped that as i was benching 80 i could get 30KG out on the DB's but it was not to be, i might return to Bench press untill i stop progressing as i think i have another 10KG in me before i stall.

Good to be back, next workout, Wednesday.

ZMoberg
08-02-2010, 11:57 AM
Nice job on the dips Kiff, man I need to get a dip belt....

Kiff
08-02-2010, 12:18 PM
Nice job on the dips Kiff, man I need to get a dip belt....

I don't have one mate... i grip a DB between my feet :evillaugh:

J.C.
08-02-2010, 12:33 PM
Hey! You're back. How was the hill-climbing?

Good first session. Any main strength or physique objectives this time around?

Kiff
08-02-2010, 01:06 PM
Yeah man im back :)

Hill climbing was good mate, got to the top of the UK there wasa nice amount of snow up at the top of Nevis so that was a bit crazy!

Almost managed Scaffel Pike but my mate collapsed, had to make the trip down i didnt want to risk anything, as i was the only experienced mountain walker in the group i made the cal to fight another day.

Good weekend tho, was on track to making it in 24hours, gonna do it next year instead..

A few Goals yes mate, pretty much where i left off at the moment maybe a bit bellow on the big 3 but not by much, a week or so and it will be cool.

Goals by christmas are;

150KG Deadlift
135KG Squat
105KG Bench

Weight 12.5Stone (175LBS)


Hows your program going mate, had a quick read earlier seems your getting on well man... Stick with your Bench mate :)

ZMoberg
08-03-2010, 10:02 AM
Sorry to hear about the hill climb man, but there's always next year. And you know for the next time, it's just as much a personal battle as a team effort. Next time push to the top for YOU....just because of finishing something you started. (or is this a team event?) Your goals look good for Christmas present. Maybe we could get an HCT-12 Christmas Goal thread going or something to challenge everyone.

Kiff
08-03-2010, 11:19 AM
It WAS a team effort mate but next time i am going alone i think :)

Yeah Goals should be doable, the bodyweight will be the hardest target to meet i think. The lift targets will take me within a few KG of a 1000LB total, that will make me super happy :)

I agree with a thread mate it sounds good, motivating eachother is one of the benifits of keeping an online journal is it not?

Cheers for cecking in again mate,

Kiff

Kong
08-03-2010, 12:22 PM
Lookin good in here mate.

Kiff
08-04-2010, 08:19 AM
Cheers Kong, hows your workouts going?

Your off HCT now right?

Next workout in half hour or so

J.C.
08-04-2010, 08:54 AM
Yeah Goals should be doable, the bodyweight will be the hardest target to meet i think.

Pffff, you're not trying hard enough! Gaining body weight is doable, although there seems to be a point at which fat gains start edging out muscle gains. For me that was 14 stone and getting to 15 involved some fat gain, but I'm very tall. A slightly shorter person might start gaining more fat at a lighter weight.

Quick tip, see which cakes are half price in the supermarket (there always seems to be one), buy a pot of double cream and have the cake with cream for dessert after your evening meal on workout days. It's an extremely cheap and easy way to add well over 1000 calories to a single meal.

McVities ginger cake was selling for 53p last month. Not the best way of gaining weight but if you're struggling then it's always worth relaxing things for a month or two.

Kiff
08-04-2010, 10:32 AM
Quick tip, see which cakes are half price in the supermarket (there always seems to be one), buy a pot of double cream and have the cake with cream for dessert after your evening meal on workout days. It's an extremely cheap and easy way to add well over 1000 calories to a single meal.

.


Done done and done mate, just got some sponge cake and cream :) gonna have it after my dinner, at about 3000Calories so far today with dinner and the cake to come so not too shabby. However my food planner just told me this....

'Your goal weight is greater than your starting weight'

Aye mr fitplanner that be the plan :evillaugh:


Anyway back to the other part of getting bigger, the workout..thanks for your ongoing advice JC much appriciated.


Squats

Could not help myself, gonna squat once a week at least dead twice a week and if squatting gets too much twice a week i will drop one for a leg press ONCE in the week...

6+2+2+2x97.5KG (214.5LBS)

Deadlifts

Had more problems with my grip, i have just ordered some straps on express delivery so see how they help.

Instead of letting my crappy grip stop me i did..

3+3+3+3x97.5KG (214.5LBS)

6x90KG (198LBS)

I wanted to get the reps on the higher weight as the actual movement did not feel hard just my grip letting me down again :(


Bizzzzepppss

3x12 20KG Easy bar.

Gonna keep chopping and changing my bicep movements as i get really really bored of them very quickly.

Also threw in 2 sets of 6 chins throughout the workout.



Weighted plank and situps to finish, almost threw up as i did all this within 40mins :evillaugh:


Feel ruined now tho...

J.C.
08-04-2010, 10:43 AM
Awesome work there. Heavy squats and deadlifts in 40mins is some intense training. My upper-body sessions are usually less than 60 but my lower-body are often up to 90. I need a good sit down after squats.

As for the diet, there's no point getting fat but I know from being skinny myself that sometimes, once you've got your protein intake covered it doesn't really matter how you get that final push in calories. And the good news is that once you've stabilised at a weight you can maintain it on a bit less food.

Kiff
08-04-2010, 10:48 AM
Awesome work there. Heavy squats and deadlifts in 40mins is some intense training. My upper-body sessions are usually less than 60 but my lower-body are often up to 90. I need a good sit down after squats.

As for the diet, there's no point getting fat but I know from being skinny myself that sometimes, once you've got your protein intake covered it doesn't really matter how you get that final push in calories. And the good news is that once you've stabilised at a weight you can maintain it on a bit less food.

Yeah man i almost chucked, i have no problem going from squats to deads, i am built for endurance, always have been i ran half marathons as a kid so even with weights i do not seem to fatigue too quickly, lucky i guess. I just hate the bodytype that comes with it!

I am at 176G of protein today, and just shy of 3000 as i said, with a big dinner to come, so i think my protein is covered alright, gonna have at least another 30G of it before bed, got my whole milk as well :P.

I am thinking that 200G of protein should cover me at this weight?

Thanks once again JC

HomelessTrainer
08-04-2010, 02:09 PM
Looking good kiff, but why aren't you doing squats?

Kiff
08-05-2010, 10:33 AM
Looking good kiff, but why aren't you doing squats?

I am mate, didnt you see? Did a set on 97.5KG i was just worrying about deadlift and squats on the same day twice a week thats all.


Cheers for checking in

Kiff
08-05-2010, 10:51 AM
Damn good session today.

Bench Press

6+2+2+2x80KG (176LBS)

Equalled my PR and i am back to where i used to be before my mini break. Also i didnt have a spotter and the last 2 came soooo close to failing, but to quote OR from the Article discussion ;

'there is nothing like that do or die feeling from free bar movements'

Dips

6+2+2+2x20KG (44LBS)

Bit down on last session but i got the bench so i am not worried at all


OH DB Press

6+2+2+2x22KG (48.4LBS)

Rack Chins

6+2+2+2x7.5KG (17LBS)

These hit the spot really nicely still a new movement so gotta give them time to get used to it etc, but so far very good.

DB Row

6+2+2+2x32KG (70.4LBS)


Good workout, this was actually tomorrows but i am taking the girlfriend away so next workout will be Sunday, back in my stride, got all my movements back at the weight they used to be before my time off for my walk. Now time to add the weight again.

Feeling much better after eating around 3700Calories a day give or take a hundred

Onwards

Kiff
08-05-2010, 12:24 PM
Alright guys, just need a bit of advice on my diet really,

I normally stuggle to put on weight, well struggle to eat enough i should say. At only 11stone i am just eating a load of protein and whatever i can get my hands on that has protein and a lot of calories in. Should i be watching what i eat too much, obviously i am aware of general health risks of bad eating but should i possibly not eat 1300calories in one sitting or just scoff as much as possible?

Kiff

Off Road
08-05-2010, 01:06 PM
I'm not a diet expert. I just tend to eat va lot, then when I feel the pudge is getting out of hand I'll slow down for a while. Not very scientific...

For a while I followed a strict eating plan. I calculated my calories, made a few basic menus, and stuck to it for almost a year. It worked very well. But alas, I have been back to my big eating the last few months and the pudge is showing up again.

Kiff
08-05-2010, 01:14 PM
Cheers OR thanks for checking in again...

I just dont want to put on fat faster than i put on muscle, pretty self defeating in my opinion :)

Hope all is well mate

Kiff
08-08-2010, 08:47 AM
Not the best session today really...

My back wouldnt take deads and squats in one session for some reason, gonna have to alternate for sure.

I tried to salvage something but my grip was poor on the deadlifts. Only managed 95KG and couldnt get straight six due to grip...


Deads

I know this is not the way to do it but i am awaiting some grips and i can do 95/90 no problem

2+2+2+2+2+2x100KG 220BLS

Squats

My back hurt i didnt want to risk it so i made the best of a bad situation and ended up doing some leg press, it is better than nothing i guess.


6+2+2+2x120KG (264LBS) big for me even tho it is a leg press not a squat.

Calf Raises


50KGxlots and lots


Bit of a crappy session, cant reallly do squats and deads in one i dont think, not untill my back gets a bit better, oh well, back in tomorrow.

Off Road
08-08-2010, 10:07 AM
Daniel suggests not doing deads and squats together anyways...I guess now you know why :)

Good job getting the work in despite not feeling up to it.

Kiff
08-08-2010, 02:23 PM
Daniel suggests not doing deads and squats together anyways...I guess now you know why :)

Good job getting the work in despite not feeling up to it.

Thanks again OR, i know he says that, i just wanted to do them both while i was at a low enough weight to manage it, get them in while i could.

It seems that time has come to an end, i need to find a way to keep them both in my program but also not burn out completly.

Food time, cheers OR

J.C.
08-08-2010, 04:03 PM
I've only done squats and stiff-leg deads on HCT-12. I miss doing deadlifts but squats are more important to me. I think I'm just going to test them once a month or something from now on because I want to stay familiar with the movement.

There's definitely no need to get fat but in the long run a couple of months of bad eating is not going to harm your health. If you've always been skinny, you won't suddenly get fat, that's just not how the body works. So don't feel like you have to force feed yourself if you don't want to, but if you want to get bigger then don't worry about it so much.

Read this: http://atlargenutrition.com/gainingmass.php

Kiff
08-09-2010, 04:02 AM
Thanks again JC, i think i am going to do the same thing, as i said to OR i just pushed my luck all the while i could really. I will read that article in a minute mate.

Anyway had a good session today.

Bench

6+2+2+2x82.5KG (181.5LBS) NEW PR :evillaugh:

Dips

6+2+2+2x22.5KG (49.5LBS)

One Handed Rows

6+2+2+2x34KG (75LBS) NEW PR :evillaugh: Felt easy as well i recon i have another 2KG in me, shame the DB's run our at 40!!!

Rack Chins

6+2+2+2x10KG (22LBS) NEW PR :evillaugh:

OH Press

6+2+2+2x20KG, everything was completely ruined after this session so couldnt manage any more than this but i was really happy with the new PR's heading in the right direction again :)

Off Road
08-09-2010, 07:07 AM
Wow! Prs everywhere on that day. That must have felt great.

Kiff
08-09-2010, 03:29 PM
Yeah mate it was good, i just thought F it i cant be bothered to pussy foot around, im getting some PR's it is what i thought every session last cycle and it worked so wanna stop getting bogged down with seconds between sets etc etc and lift heavy stuff :)

Kiff
08-11-2010, 04:23 AM
Great session today, left the deads out and swapped them for SLDL's i liked the lower intensity and it allowed me to really focus on the squats and the form...

I got well bellow 90 on all my squats and managed to get my ass to the floor on most warmup sets, this is good for me as i am recovering from a knee injury, the heavier weights did make it twinge a bit in the lowe ROM but i still got way over 90.

Anyway enough chit chat

Squats

6+2+2+2x97.5KG (214.5LBS)

I think i have 100KG in the tank for next session, we shall see.

SLDL

First time i have done these in a long time so started light

6+2+2+2x70KG (154LBS)

Calf Raises

3X15x40KG (88LBS)

Core to finish


Felt great today, massive squats and the workload felt more doable than it did doing full deads and squats.

All was good

Off Road
08-11-2010, 07:37 AM
Great job Kiff. Now you know why Daniel suggests only doing deads or squats and not both. You are really charging back into heavy weights. Keep up the good work.

Kiff
08-11-2010, 03:55 PM
Great job Kiff. Now you know why Daniel suggests only doing deads or squats and not both. You are really charging back into heavy weights. Keep up the good work.

Cheers mate, yeah it is great to be lifting a decent amount again.

Should just climb now i hope.

J.C.
08-12-2010, 03:37 AM
Good stuff. That squat is getting where it ought to be. 100kg is a good milestone.
SLDL will do you good as well - it destroyed my hamstrings the first few times I tried it!

Kiff
08-12-2010, 03:58 AM
Good stuff. That squat is getting where it ought to be. 100kg is a good milestone.
SLDL will do you good as well - it destroyed my hamstrings the first few times I tried it!

I was just thinking my Hammies are kiling me today!

I will be happy to reach 100KG i know it is only another 2.5KG but it seems like a bigger achievment than just 2.5 :)

I know that my big lifts have stayed fairly still for a month or so but with time off etc and different cardio workouts for mountain training but i feel i am firmly back on track at the moment.

Here is a sample of my deit



Breakfast

50G Porridge
1Bananna
3Large Eggs
Protein Shake


Lunch

2xPeanut Butter Sandwiches/2pints of Whole Milk

Snack

450G Wholegrain Yoghurt

Evening Meal
Normally chicken and veg from the garden with some rice,or a pasta meal like Spag Bol


Snack 2

Tuna 1 tin of in various forms, sandwich salad etc before bed most nights. Pint of Whole Milk to finish the day.

Doesnt look as good on paper as it is feeling, not really sure what to add in at the moment kinda feel stuffed most of the day, my evening meal is normally huge and without fail comes within a hundred calories of 1000 each day.


Another Shake added in on workout days post workout of course

Kiff
08-13-2010, 03:33 AM
Another great session...


Bench

6+2+2+2x82.5KG (181LBS)
Equalled my PR and i have a sneaky confession, last time i did this it was on the smith as i didnt have a spot, but i manned the F up and did it on the bench today :evillaugh:


Dips NEW PR finally budged it again, they are getting slower to increase but heyho

6+2+2+2x25KG (55LBS)

BB OH Press
i took to the bar due to weeks of problems getting the DB's up for the clusters, felt goof

6+2+2+2x40KG (88LBS) Technically a new pr

DB Rows

6+2+2+2x34KG (74.8LBS)

Rach Chins

NEW PR!!!!

6+2+2+2x15KG (33LBS)

A very good day, that is a PR for every upper body movement in the last two sessions, just goes to show i though i had stagnated a bit but its back :)

Also i feel that after a bit of a break, to get back into the swing like this means that this time lifting is not just going to be a 'phase' it is here to stay :)

ELmx479
08-13-2010, 06:00 PM
Wow! Looks like you had a really good session with all them PR's. Keep on truckin!

Off Road
08-14-2010, 07:01 AM
You seem to have everything dialed in right now. Keep riding that wave. Good job on all the high effort PRs.

Kiff
08-14-2010, 08:04 AM
Today 01:00 AMELmx479
Wow! Looks like you had a really good session with all them PR's. Keep on truckin!

Thanks for checking in mate, feeling good at the moment, slightly stalled by a heavy night out last night but oh well ;)


Off Road
You seem to have everything dialed in right now. Keep riding that wave. Good job on all the high effort PRs

Cheers OR it is going well now, i am really happy with the dips, i now get strange looks as if i am a madman taking a 25KG DB over to the dip bars :evillaugh:

Hope all is well thanks for checking by guys

Kiff

Kiff
08-15-2010, 05:20 AM
Another great session, really on a roll at the moment, the numbers speak for themselves i think!


Squats

New PR :evillaugh:

6+2+2+2x107.5KG (236.5LBS) First time over 100 KG felt like the thunder god himself today... Adopted a little Chaos theory on the last 6 and just attacked the bar, it was good...

SLDL

New PR :evillaugh:

6+2+2+2x 75KG (165LBS)


Calf Raises

New Volume PR

4x15x40KG (88LBS)

Another great day, finished on some core and curls etc just for fun. Everything was a PR either in volume for calves or weight for the real movements :evillaugh: Next workout tomrorow...

Off Road
08-15-2010, 06:36 AM
PRs everywhere...nice.

Kiff
08-15-2010, 06:42 AM
PRs everywhere...nice.

Thanks OR i am really enjoying my lifts at the moment :)

Kiff
08-16-2010, 10:19 AM
Another good day.. thought i would get my workout up before that Beast (Nick) with a journal posts his ;)

I have started to add a top end set on days i dont feel i can manage a weight increase,

EG PR=6+2+2+2x80KG next session i will try and get 2 sets on that weight if i dont feel i am up to an increase just yet, i know it should show i am ready for another few LBS but i find i dont respond so well to that and i have been getting good results so not gonna change it jsut yet..

Bench

6+2+2+2x82.5KG (181.5LBS)

Little confession, had no spotter and Gym was empty the 2's i did on the Smith Machine, however that was technically 92.5KG (203.2LBS) but i am not counting that as a PR as it is a Smith and not in my cycle, pretty cool to stack that much weight on mind you..

Dips

6+2+2+2x25KG (55LBS)

Rack Chins

New PR :evillaugh: These chins are really helping my Row and general back strength i am responding to them really really well, its good.

6+2+2+2x20KG (44LBS)

DB Rows

Finally managed to get 2 sets on this weight, see above on why, up to 36 next week..

6+2+2+2x34KG (74.8LBS)

OH Press

Bar was taken and just bashed out a few sets, feeling nackered after a 3:30AM Start...

Off Road
08-17-2010, 08:31 AM
3:30 in the morning? There is no way I could perform anything that early.

Kiff
08-17-2010, 08:49 AM
No sorry OR i wasnt clear, i woke up at 3:30AM so by the time i got to the gym i had been awake almost 15 hours so i was getting pretty nackered.

Kiff
08-18-2010, 10:12 AM
29545

I am on the left, it is not a great picture but it was really really cold and windy as hell..

Kiff
08-18-2010, 10:19 AM
:evillaugh:


Squats

New PR :strong: lol

6+2+2+2x112KG (246LBS)

SLDL

Another slight PR :evillaugh:

6+2+2+2x77.5KG (170.5LBS)


Calf raises

3x15x50KG (110LBS) Technically a new pr for that amount of reps...


Felt good again today, had a cruddy day so hitting the gym cheered me up jsut gotta make sure i eat enough now as well and i will be ok.

Noticed i feel more solid than i have before, putting on a bit of size, gonna be weighing myself on sunday so hope i have put some on at 11stone2pounds atm so that is 4lbs this cycle after loosing some for mountian training.

Off Road
08-18-2010, 12:42 PM
You are feeling it.

Kiff
08-19-2010, 10:43 AM
You are feeling it.

Not only am i feeling it but i am loving it, just struggling to keep my food intake up at the moment just off to buy a steak :evillaugh:

Bradruss
08-20-2010, 04:44 AM
Some good lifts Kiff, dips do feel good with extra weight added, was my first the other night :)

Kiff
08-20-2010, 10:12 AM
Some good lifts Kiff, dips do feel good with extra weight added, was my first the other night :)


I saw man, i will be keeping an eye on your Journal, one day i want to dip what OR dips ;)

Kiff
08-20-2010, 10:34 AM
Err today was an odd workout, i felt really nackered after the first set of bench press my gym owner came in just as i was planning to pack it in as i was struggling with dipping 17.5KG and told me i can lift more than this and gave me a bit of motivation. And here is what happened.


Bench
Low Low Bench today just didnt have it in me
6+2+2+2x70KG (154LBS)

Dips

6+2+2+2x25KG (55LBS)

DB Rows


Brand spanking new PR! :evillaugh:

6+2+2+2x36KG (79.2LBS)


Rack Chins

6+2+2+2xBW+20KG (44LBS)


Some shoulder press and super sets with dips and pulldowns to finish just for a bit of fun and chop things up again just this once :)

Off Road
08-21-2010, 07:26 AM
The mind is funny; it can drag us down or build us up. Good job getting your mind right and putting forth the effort. Good things are happening.

Kiff
08-21-2010, 10:18 AM
The mind is funny; it can drag us down or build us up. Good job getting your mind right and putting forth the effort. Good things are happening.

Thanks mate, they are all challenges nice to have beaten my mind. I am still a newbie so learning to overcome the crap days is just as important as making the most of the crap ones.

I am more proud of my DB row PR that session than my squat one when everything felt good.

Cheers for checking in again OR

af92
08-21-2010, 11:11 AM
Thanks mate, they are all challenges nice to have beaten my mind. I am still a newbie so learning to overcome the crap days is just as important as making the most of the crap ones.

I am more proud of my DB row PR that session than my squat one when everything felt good.

Cheers for checking in again OR


Yes, great job on the new PR man!! Always a good feeling.

Kiff
08-21-2010, 11:19 AM
Yes, great job on the new PR man!! Always a good feeling.

Thanks mate.

Kiff
08-22-2010, 07:16 AM
Lower Body


Squats

6+2+2+2x112.5KG (246LBS)

SLDL

6+2+2+2x70KG (154LBS)

Calf raises

6+2+2+2x95KG (209LBS) NEW PR :evillaugh:



Loads of weighted core to finish me off. Went with a mate to my old gym today and the equiptment was, well, overly commercial, ****e smith machine, ****e most other things as well.

Back at home tomorrow ;)

J.C.
08-23-2010, 05:52 AM
Lower Body


Squats

6+2+2+2x112.5KG (246LBS)


112.5kg? That's fantastic! I'm still away at the moment and haven't been using the internet too much but thought I'd check in and see how people were doing. Very well it turns out! Squats are the one exercise I feel like I can always find more on... If you needed to psyche up and attack it then great. It will keep getting harder but dig deep and you'll just keep adding weight if you believe you can do it.

Man, I want to get back in the gym... you guys are going to be ahead of me once I'm back!

Off Road
08-23-2010, 07:08 AM
The squats are really getting serious Kiff. Very nice work. You will never go back to the Smith Machine :)

jennifer18
08-23-2010, 08:28 AM
Good luck Kiff!

Nice start Kiff. Are you using DBs for OH Press and Bench, or just OH Press?

Kiff
08-23-2010, 10:39 AM
112.5kg? That's fantastic! I'm still away at the moment and haven't been using the internet too much but thought I'd check in and see how people were doing. Very well it turns out! Squats are the one exercise I feel like I can always find more on... If you needed to psyche up and attack it then great. It will keep getting harder but dig deep and you'll just keep adding weight if you believe you can do it.

Man, I want to get back in the gym... you guys are going to be ahead of me once I'm back!


I am away next week mate gonna deload on the beack with a rucksack full of sand ;) hope your studies are going well man thanks for cehcking back in...


Today 02:08 PMOff Road
The squats are really getting serious Kiff. Very nice work. You will never go back to the Smith Machine

They feel serious, people turn their heads now so that is cool ;)
Thanks for your ongoing support OR!

Kiff
08-23-2010, 10:58 AM
Another good session today. Had a spot for the Bench . . .

Bench

6+2+2+2x85KG (187LBS) New PR :evillaugh:


Dips

6+2+2+2x25KG (55LBS)

Rack Chins

6+2+2+2x20KG (44LBS)

DB Rows

6+2+2+2x38KG New PR:evillaugh::evillaugh: Only 1 DB left in my gym now the big 40K muhahahaha

Some OH press many reps many many reps.

Great to hit 2 new PR's again, the bench was a great feeling just to budge the dips and rack chins come friday and i will be laughing :) gonna have to add another plate on top of the 20 i am already using :D

Bradruss
08-24-2010, 06:37 AM
Looking good Kiff - I'm going to give the bench a try on my next cycle..

Kiff
08-24-2010, 10:13 AM
Looking good Kiff - I'm going to give the bench a try on my next cycle..

You on DB bench atm mate?

Off Road
08-24-2010, 03:05 PM
Continuing to impress...

Daniel Roberts
08-25-2010, 08:38 AM
That's good stuff Kiff. Consistency, just keep at it and you'll be blown away by what you can achieve.

Kiff
08-25-2010, 10:12 AM
That's good stuff Kiff. Consistency, just keep at it and you'll be blown away by what you can achieve.

Thanks for checking in Daniel! I am loving each session at the moment, at my heaviest weight ever and strongest i have ever been as well, cant ask for much more. As i have mentioned i will be deloading after Monday on holiday, making the best of a bad situation and being away from the gym, give the niggles and body a bit of breathing space :)

Thanks again for all your work on HCT-12 Daniel.


Off Road
Continuing to impress...

Thanks OR your gonna love the session i just did watch this spot ;)

Kiff
08-25-2010, 10:28 AM
Here is my latest workout


Squats

New PR totally wiped me out, i am going to stop adding weight to my squat for the next 2 session i have climbed from 102.5 to 120 in less than two weeks an i want to spend a couple of sessions making sure i am not dropping any form, i kept it for this set on 120 but i felt very close to loosing my balance bellow parrallel. Still claiming it as i did it!

6+2+2+2x120KG (264LBS)


SLDL

6+2+2+2x70KG (154LBS) i was smashed after the squats :evillaugh:

Calf Raises

6+2+2+2x90KG (198LBS)

Bicep curls to finish....

Very happy with that session, just gonna watch the squat next time, i got them but just wanna be careful...

Off Road
08-25-2010, 12:48 PM
Dang! That effort is really paying off. And to think, it wasn't that long ago that you were still using the Smith Machine. Very nice.

Kiff
08-25-2010, 09:51 PM
Dang! That effort is really paying off. And to think, it wasn't that long ago that you were still using the Smith Machine. Very nice.

tthanks mate

af92
08-26-2010, 03:08 PM
I gotta play catch up on my squats!! :evillaugh:

Kiff
08-27-2010, 10:37 AM
Awesome session, my mate is back from London so i had a training partner again... We also managed to convert someone in the gym over to HCT 12 he will be looking it up tonight :)

Bench

6+2+2+2x85KG (187LBS)

Dips

New PR!!:evillaugh: worked out i am adding 40% to my Bodyweight here :evillaugh:

6+2+2+2x27.5KG (60.5LBS)


One Arm DB Rows

New PR :evillaugh: This is the last DB in my Gym... It was awesome to use it

6+2+2+2x40KG (88LBS)

Rack Chins

6+2+2+2x20KG (44LBS) Had my legs above my head height at full contraction this week.

Some shoulder work to finish...

Off Road
08-27-2010, 10:52 AM
I like sessions that start off with, "2 New PRs" :)

Kiff
08-27-2010, 11:37 AM
I like sessions that start off with, "2 New PRs" :)

Me too mate, cheers for checking in again!

Kiff
08-30-2010, 02:42 AM
Hi all,

I am off on holiday for a week, as i have mentioned before i am going to try and deload the best i can with some bodyweight and weighted backpack stuff but i am not too worried i need a week away chilling anyway :)

I will be back in the gym a week tuesday (7th)

Thanks for everyones support so far, i will be back in a week to get even stronger :evillaugh:

Kiff
09-07-2010, 06:35 AM
Back as quick as that...

Back in the gym this afternoon, looking forward to it soo much great holiday but need to get back in the gym!

Off Road
09-07-2010, 06:43 AM
Welcome back. Tell us more about the trip, then get to work :)

Kiff
09-07-2010, 12:30 PM
Cheers OR.

Trip was awesome, 40C each day, swimming in the sea, eating local food and drinking a bit too much of the local Rakai and Beer. :evillaugh:

Did a few Boat Trips and did my 6TH Scuba Dive, that was awesome, a Plane Wreck, didnt see too much but was pretty cool anyway.

Had a Turkish mud bath and massage to get rid of all the Aches and niggles that i have built up since May when i started lifting properly again. They are wonderful, highly suggest getting one if you can i felt light as a feather after it!


Anyway enough of the tourism shizzle and back to the real world.

Just to recap where i am, i spent the week just enjoying some time with the missus before she leaves for University in a week, i did not eat well, we had a self catered appartment in a block of flats we shared with 120 18-30Year Olds including a bunch of 50Irish Rugby blokes. Needless to say the booze was free flowing to say the least, I worked out today after only getting about 5hours of sleep at about 7AM this morning so i was nackered, jet lagged, and had spent a week drinking and eating all the wrong stuff. To be honest it was a brilliant week and i do not regret it, i could not find the shops out there to get the 'right' foods and it is hard when local cuisine is so much different to everything i diet on here.

I am starting a new 5 week routine, continuing the same movements as before i went away, i may, after consulting some literature and gathering a bit of advice swap my squats about a bit to a front squat OffRoad you may be able to shed some light on the advantages of keeping it all fresh?

So in short if anyone wants to see the effect of a 'bad' diet, bad sleep, too much booze then look no further than today's numbers. Compared to my last session before i left.


Upper Body

Bench

6+2+2+2x80KG (176LBS) -5KG

Dips

6+2+2+2x17.5KG (38.5LBS) -10KG

One Armed Rows

6+2+2+2x38KG (83.6LBS) -2KG

Rack Chins

6+2+2+2x15KG (33LBS) -5KG

Overhead DB Press

Slight change on these, i have noticed my shoulders hurt on dips and Bench, i have dropped the weight and i am working up in sets of 6 untill my form falters even a little bit as i had let my form slip before i left and my shoulders need some serious work as to avoid injury etcetc.

6+2+2+2x20KG (44LBS)


I know that is a long post, i am not worried about the drop in weights at all. In fact i had expected it and after my lifstyle and lack of sleep last night it could have been worse. I deserved it in all respects. Back on track now, lost some weight while away as well that was the most annoying thing. lost approx 4LBS, (not sure about accuracy due to dehidration)

I hope that anyone looking at why they have 'stalled' looks at my numbers and realises the importance of diet and sleep as i do not believe a week is a long time off for significant strength drops. I think i am right in saying some competative lifters even take a week off before a meet.

Good to be back, quick summary of Goals for this 5 weeks. Ending; 12/10/10, thats 10/12/10 for any American readers :) 12th OCT to avoid confusions...

Weight 12Stone-168LBS-76KG

Bench- 90KG (198LBS)

Squat 135KG (297LBS)

Dips +30KG (66LBS)

No deadlift again for this 5 weeks but SLDL 100KG 220LBS

Let me know any comments, hope everyone is well, i will be catching up on other areas of the forums asap!

Off Road
09-07-2010, 05:31 PM
It will come back fast.
Oh, and I like back squats better. But that's just my prference.

Kiff
09-08-2010, 08:22 AM
Cheers OR,

Also i already feel stronger after a good night sleep and two days good food :)

Rehidrated i didnt loose any weight :thumbup: so happy days.

Off to squat...

Kiff
09-08-2010, 11:17 AM
Second workout back and i already feel more normal and i recon i am a session or two away from being back to my best...

Squats

6+2+2+2x105KG (231LBS)

SLDL's

6+2+2+2x70KG (154LBS)

Calf Raises

6+2+2+2x80KG (176LBS)

Finished on some curls and core so i did everything calf biceps and core never normally do all 3 lol :)

Feeling much better now after some food and rest etc etc.

Off Road
09-08-2010, 01:12 PM
Good for you. Great job.

Kiff
09-09-2010, 12:23 PM
Oh dear god i hurt....

Off Road
09-09-2010, 01:37 PM
Oh dear god i hurt....
LOL :evillaugh:

J.C.
09-09-2010, 03:43 PM
Hey, I'm watching you! You've been really consistent so far and seem to have got a lot out of HCT-12. Looks like I may have some competition soon.

Kiff
09-09-2010, 10:11 PM
Hey, I'm watching you! You've been really consistent so far and seem to have got a lot out of HCT-12. Looks like I may have some competition soon.

Hey man, good to see you back mate :)

Hope your trip was ok..

And as for some competition i have a long way to go yet mate, when all my lifts are over 100KG (OH Press too) i'll be happy lol.

Bradruss
09-10-2010, 06:55 AM
Well done for getting back on it. I'm back on it Monday after my holiday, not looking forward to the doms after squatting!

J.C.
09-10-2010, 01:52 PM
I am starting a new 5 week routine, continuing the same movements as before i went away, i may, after consulting some literature and gathering a bit of advice swap my squats about a bit to a front squat.

Back squats stimulate more muscle and let you lift more weight. This is obviously a good thing. However...

During 2009 when I was getting into exercising there was a guy at the gym I'd chat to occasionally because he seemed to know what he was doing. He'd squat deep and deadlift heavy so he obviously stood out a bit! I remember noticing he had stopped these movements for awhile so I asked him and he said that after stalling he changed to front squats and stiff-leg deadlifts exclusively with the idea being to emphasize and improve quad strength and hamstring strength with separate movements for a month. When he "put them back together" he managed to add about 15kg to his back squat and deadlift for reps without even doing those lifts. I was quite impressed. I actually worked in with him the first day he tested his back squat again and even he was surprised with the improvement.

Im not saying you should do it, I just always remember that because it seemed like a cool idea. Don't know if there's anything behind the theory. You may be better grinding away at the back squats a bit longer. Then again, you do look cool doing front squats.

Kiff
09-11-2010, 07:13 AM
One day late apologies...


Bench

6+2+2+2x80KG

Dips

6+2+2+2x22.5KG

Rack Chins

6+2+2+2x20KG

One Arm Rows

6+2+2+2x36KG

OH Press

6+2+2+2x22KG

Getting better, still hurt from the last workout, battled through it, not so painful today :)

Kiff
09-12-2010, 07:24 AM
DOMS seems to be getting better already, just need a few sessions to get my body used to recovering again to be honest


Squats

6+2+2+2x107.5KG (236LBS)

SLDL New PR

6+2+2+2x80KG (176LBS)

Some core to finish


Just a quick one today busy busy.

Kiff
09-13-2010, 04:52 AM
Good day ish today swapped a few movements about to make sure i hit my dips at a decent weight for the frist time in a few weeks.


Dips

6+2+2+2xBodyweight+25KG (55LBS)

Bench
6+2+2+2x75KG (165LBS) Dropped some weight again here but after dipping first it was no shock


Rack Chins

6+2+2+2x20KG (44LBS)

One Armed Rows

6+2+2+2x36KG (79.2LBS)

Feeling a little aimless at the moment in my trainning, its hard trainning alone and i need to re-look at where i am heading, a bit hard when i am trying to get back to where i was before i went away but that is only a week off now at most so i need to then just keep adding weight wherever possible i guess :)

Off Road
09-13-2010, 07:34 AM
Good stuff Kiff, just take aim and fire away.

Kiff
09-14-2010, 03:25 AM
Cheers OR i have read 'To bulk or cut' gonna be sorting everything out at the weekend. MY missus leaves for university so gonna give training 100% attention then ;)

Kiff
09-15-2010, 01:38 PM
Squat squated onto a bench this time that made sure i got to parallel every single squat..

6+2+2+2x110KG

SLDL

6+2+2+2x80KG

Calf raises

15x3x80KG


Core to finish, had some good news today a strongman gym has opened in my town, it is about 3minute walk from my house, it is a bit elite and invite only i believe but my friend works there and therefore i am invited :)

It has all the kit i could ever need so i am going to pay it a visit this week or next and see if i like it. They also hold regular strongman and novice strongman comps so would be cool to get involved in the future :evillaugh:

Off Road
09-16-2010, 07:16 AM
That's exciting about the new gym. I hope you get in there and feed off of that motivation.

Daniel Roberts
09-16-2010, 10:23 AM
As OR said if you can train there amongst bigger stronger individuals it'll only help you and IME these sorts of gyms tend to have a better bunch of blokes with far less to prove and a lot less postuirng and general idiocy that permeates gym chains etc.

Kiff
09-17-2010, 03:27 AM
As OR said if you can train there amongst bigger stronger individuals it'll only help you and IME these sorts of gyms tend to have a better bunch of blokes with far less to prove and a lot less postuirng and general idiocy that permeates gym chains etc.

Yeah it is exciting for me :) really hope i get in, should be ok tho...

Gonna go in on monday i think :D

Cheers for your comments guys.