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Bradruss
07-23-2010, 06:07 AM
Hi all,

Iíve been using the HCT program for few weeks now, so thought Iíd start a journal, although not from the beginning Iíll summarise my progression so far and also some background into me.

First off my stats - (from the UK so have converted to llbs)
37 Male
6ft 3in
202lbs
BF% I guess 20%

4 years ago I weighed 238lb, wore size 38inch trousers, had a fat body and stick arms. I never really did any sport (not a naturally gifted sportsman and lazy!) I ate processed food and anything I fancied, this was fine in my twenties and however in my 30ís you pay the price.

I completely changed my health, with this my happiness. I changed my processed food (oven chips and oven breaded chicken) to clean, natural foods (ie. Lean meat, veg, salad brown rice/pasta) and also starting eating breakfast and drinking water (I never used to touch plain water, coke or juice only)

Over a year I got down to 168lb, I was eating healthy going to the gym, running, rowing and using machine weights; whichever machine was free I would go on, not following any routine.

I then educated myself more on weights and moved to compound lifting, almost full body, I still remember trying a squat and bench press for the first time... I used squat with 22lb on the bar and sometimes I felt a bit dizzy... friends and family commented I was looking a little bit too skinny; I now believe I was not eating enough at the time.

I meet my now wife and enjoyed dating (eating out and drinking a lot!) I put some weight on but still went the gym. I started following Stronglifts, and eating more. I was progressing with my lifts but my BF was going high.. I followed the TNT diet, lost some BF but did not like the mood change with no carbs and found it difficult to maintain at work and home.

After these I have followed Full Bodies, splits, changed my eating intake more than I can remember. Still looking slim but not putting on any muscle or losing any real BF Ė my stomach is very wobbly from my unhealthy past. I have always suffered from skinny legs and arms and a fat body..

I started HCT in May 2010, and also started to walk to and from work (50 mins a day at a brisk pace Ė calc say 298 cals a day burnt as itís 5k)

My goals (I say goals as I struggle to have a consistent goal, the psychological effects of being unfit and overweight previously I tend to eat not enough and/or the wrong things time to time)

Get bigger with at BF 10% - I donít know what weight I would be...
I first started at the end of May did 3 weeks on the 4 day a week and got a cold, so did not lift for 2 weeks. I started again on the 3 day week in June and have just completed 4 weeks, so next week is my deload week. Iím really enjoying it, my lifts are progressing (I am a weak lifter, my press etc is something I struggle to improve, I had it at 70Kg on Stronglifts a while back) and Iím noticing a big difference in my body, the best shape Iíve ever been. Iíll post up some pics over the weekend.
Iím not entirely sure how much cals I should be eating, without knowing what my target weight would be it is difficult.

I have down 2985 cals a day, broken down to
2985 cals
Protein 303g 1,212 cals
Carb 216g 864 cals
Fat 101g 909 cals (I struggle with what to eat for this)

I go on holiday Aug 25th, so Iíd like to lose a bit for that, then full out ďbulkĒ there on.

If anyone has read this far and can help...

Question: Any help with working out a target weight at 10%BF would be appreciated, would 225lbs be achievable?
Question: Long skinny limbed is a ďhardgainerĒ?
Question: Should I lower my cals say -250 a day for the holiday (I have concern, when I started the 4 day program I felt exhausted, possibly due to not enough food intake)

Rather than list our all my training here are my starting stats and as of today on HCT-12

Thank you for a fantastic program!

Off Road
07-23-2010, 07:55 AM
Welcom, I'm glad you decided to keep a journal. Keeping a journal here is the best way to stay on track and get good advice along the way.

You gave a good introduction and have some good questions. I'll try to help you with them the best that I can...

A goal weight is a personal thing so it's hard to give an exact number. However, your goals should be achievable and realistic. A bodyweight of 220 lbs at 10 percent body fat is a very impressive physique, but obtainable with years of hard work. Remember, you can always adjust your goals after you have achieved some success. So, start with that goal of 220 lbs and and see how things work out. Adjust your calories according to how your body is responding. If you want to lose fat, but are gaining fat instead, then adjust the calories a little lower. Likewise, if you are dropping weight too fast, then adjust the calories up a little.

Hardgainers, a topic that is near and dear to my heart. You cannot classify yourself as a Hardgainer simply by the fact that you have long skinny limbs. The true definition of a Hardgainer is somebody that is genetically typical. In other words, you are in the majority of the population. You will find it difficult to gain muscle and get incredibly strong. If you find that you have an easy time gaining muscle, which it doesn't sound like, you would be classified as an Easygainer or genetically advantaged. Since you are probably a Hardgainer, it will be important to make strength your number one goal and make recovery a priority.

There is also a classification known as an Ultra-Hardaginer. This means you find it absolutely IMPOSSIBLE to get stronger and gain any kind of muscle mass. These poor guys will have to sverely limit their training and have a lot of food and rest in order to make any gains at all. However, these guys are about as rare as the Easygainers, so my guess is you probably fall into the Typical range and you are simply a Hardgainer.

Don't lower your eating based on a calender. Like Daniel often says, consistancy is the key. Find your proper calories and macros, then stick with it for training days and off days. Diet isn't my strong point and hopefully somebody else will help out with that question. However, I do know for myself, that eating consistantly over a long period of time has allowed me to lose some weight and gain some muscle in the process. So, I'd say Daniel is right on the money with the consistency thing.

I hope that helps, and if you have any more question, it would help to post them in the HCT-12 forum. You will get more imput there. Good luck.

StLRPh
07-23-2010, 08:09 AM
If you weighed 100kg at 6'3" and about 10% BF you'd stand out in most places. Quite a lofty goal and like OR said one that is very personal and specific to you.

And just a little math to put that into perspective:
Right now you're 200lb @ ~20% BF. That's 160lb lean weight and 40lb fat.
Goal of 220lb @ 10% would be ~200lb lean weight and ~20lb fat.

To gain 40lb of muscle and lose 20lb of fat is a long term goal. Good luck with your program and achieving your goals.

Bradruss
07-23-2010, 08:48 AM
Thanks for the replies. It's all about learning and consistency as you say.

I'll keep with the cals and carry on lowering the BF, which seems to be happening.

Bradruss
07-24-2010, 02:50 AM
Last night was the last workout before deload. I just need to find out if you ramp up to 15x2 or straight in at 15x2, must be ramp up, looking forward to the change, I'll swap a couple of exercises but mostly keep to same big moves. Squatting low is hard, the first squat workout I did on this I could barley walk for a week, I had not performed any squats for some months, now I get slight aches. Every time I deadlift I can really feel it in my traps, the next day, which is a good feeling.

The last week I changed from early workout to evenings, and the gym is much busier, so I'll swap back to early mornings.

Friday 23rd July I could not get on the weights in my usual order

Pullups 11x4 11x2,11x2,11x2 - This is assisted, the next increase is to BW

BOR 132x6 132x2,132x2,132x2

db Shoulder press 44x6 44x2,44x2,44x2

Dips BW(202lb) x6, BWx2,BWx2,BWx2 - Next increase is to add weight, or do more ramping sets at BW...?

Incline Press 110x2, dropped to 99x6 99x2,99x2,99x2 - I did this last in the workout, I was tired so I had to drop the weight - auto-regelation at work

Weight 201lb - Sat morning 8am
Cals 2971
Protein 229g
Carbs 303g
Fat98g

I'm wondering, should I eat the cals I burn from my daily walking?

Got a busy weekend, painting the nursery, theatre with the wife tonight (must try not to fall a sleep) and family garden party tomorrow.

StLRPh
07-24-2010, 06:13 AM
solid session, I wouldn't overthink the calories burned by walking.

Bradruss
07-26-2010, 05:32 AM
Monday 26 July - Deload week

I made a mistake and did 5 weeks instead of 4 of the workout... I decided to do the deload week now and next week start the next cycle and perform 4 weeks as per the programme

Felt good going in to try this, I was not sure about the working up to 15x2 so I gave it a go

Pull up (assisted)
132lb x 10
110lb x 15
110lb x 15

Incline Press (smith machine rack)
(bar)0 x 15
22lb x 10
44lb x15
44lb x 15

BOR
22lb x 15
44lb x 6
66lb x 15
66lb x 15

Db Standing/Shoulder Press
8lb x 6
13lb x 6
17lb x 12
22lb x 15
26lb x 15
26lb x 15

Dips (Assisted)
110lb x 6
66lb x 15
66lb x 15

Felt pumped after, had to squeeze some of the reps near the end as fatigue set in. The pull ups and Dips I felt weak, using the assisted - however I am progressing on them in the normal workout..

Bradruss
07-26-2010, 05:32 AM
solid session, I wouldn't overthink the calories burned by walking.

Thanks for reading StLRPh

Bradruss
07-27-2010, 02:00 AM
Cals for Mon 26th

2,570 Cals
229g Carb
76g Fat
253g Protein

202.2lb

tomsids
07-27-2010, 11:37 AM
Welcome to HCT-12, and congrats on the work you've put in thus far. How has your weight fluctuated since you started the program? You mentioned not being sure about caloric/macro intake to achieve 10% bodyfat, and knowing whether you're gaining or losing weight will be helpful in determining those numbers.
TB

Bradruss
07-27-2010, 02:24 PM
Thanks for the note.

I have gone from 198 to 202 since the end of May. My stomach area has gone down and looks firmer, I look more defined all over, I would say my BF% has dropped.

Bradruss
07-29-2010, 03:04 AM
28th July 202lb
Cals 2,829
Carbs 286
Fat 80
Protein 236

29th July
202.6lb

Last night was workout B - I went in the evening due to not sleeping too well the night before, some noisy drunk walking down the street at 2am, female as well!

Felt tired going into this and pumped after. Looking at my body I felt like I was suddenly carry a lot of body fat again, which led me to think about cutting cals - This morning I looked a lot better, still might drop 250 cals a day to get a but leaner for my hols at the end of Aug. The mind can be frustrating at times.

I've been watching Pumping Iron (1972 I think), not a bad watch actually, first time I've seen Arnold not in a Hollywood movie, lots of charisma.

Squat
44 x 12
66 x 6
88 x 15
88 x 15

Deadlift
44 x 6
66 x 10
110 x 15
110 x 15

Db curls (the gym was so busy these are the only weights I had to play with)
13 x 10
22 x 15
22 x 15

Calf Raise
77 x 10
99 x 15
99 x 15

Abs
Mixture of stuff using a weighted ball

Bradruss
07-30-2010, 04:26 AM
29th July
Cals 2,591
Carb 169
Fat 120
Protein 200

30th July - Worked out in the morning, felt sleepy but very energised afterwards.
Pull up (assisted)
132lb x 10
110lb x 15
110lb x 15

Incline Press (smith machine rack)
(bar)0 x 15
22lb x 10
44lb x15
44lb x 15

BOR
22lb x 15
44lb x 6
66lb x 15
66lb x 15

Db Standing/Shoulder Press
8lb x 6
13lb x 6
17lb x 12
22lb x 15
26lb x 15
26lb x 15

Dips (Assisted)
110lb x 6
66lb x 15
66lb x 15

Bradruss
07-31-2010, 02:42 AM
202.4lb this morning, off to do last day of deload

Bradruss
08-01-2010, 03:10 AM
31 July last deload workout

Squat
44 x 12
66 x 6
132 x 15
132 x 15

Deadlift
44 x 6
66 x 10
132 x 15
132 x 15

Db curls
13 x 10
22 x 10
22 x 15
22 x 15

Calf Raise
77 x 10
99 x 15
99 x 15

Abs
Mixture of stuff using a weighted ball

I finished off with some boxing, which really gets you sweating

Bradruss
08-03-2010, 02:08 AM
2nd August 203.8lb

2245 cals
76g fat
173g carbs
207g protein

First workout A of the 2nd cycle (I did do 3 weeks, then was sick for almost 2 weeks in May, so started again)

Pull ups
5 (11lb) x 6
5 (11lb) x 2
5 (11lb) x 2
5 (11lb) x 2
These felt the best form I have done so far

Seated cable row
50 (110lb) x 6
50 (110lb) x 2
50 (110lb) x 2
50 (110lb) x 2

Incline Press
50 (110lb) x 6
50 (110lb) x 2
50 (110lb) x 2
50 (110lb) x 2
Felt really good, could have done more but left it at that - i realised after that the incline was one peg lower than normal, it felt more natural - I will leave it at that incline for this cycle

Military Press
40 (88lb) x 6
40 (88lb) x 2
40 (88lb) x 2
40 (88lb) x 2

Dips
BW (203.8lb) x 6
BW x 2
BW x 2
BW x 2
These felt really good, the best form I have done them. I could have done more. I will do more warm up sets at BW or look at adding weight

I went into the gym feeling lethargic, my legs felt like lead. I left work at 4pm got to the gym at 5:30 and was dreading the workout, once I got going it was one of the best so far.

I meet some old friends for a party on Saturday, they couldn't believe how much I had changed shaped, which felt good I must admit, even proud. Funny as they used to workout years ago when I didn't, now their the out of shape ones...

Bradruss
08-03-2010, 02:10 AM
3rd August

200.8lb

I've based my cals at 2735 a day, I no longer add the 50 mins walking a day I do as exercise (for 5 days now)

Holiday in 3 weeks :)

ZMoberg
08-03-2010, 09:46 AM
If you weighed 100kg at 6'3" and about 10% BF you'd stand out in most places. Quite a lofty goal and like OR said one that is very personal and specific to you.

And just a little math to put that into perspective:
Right now you're 200lb @ ~20% BF. That's 160lb lean weight and 40lb fat.
Goal of 220lb @ 10% would be ~200lb lean weight and ~20lb fat.

To gain 40lb of muscle and lose 20lb of fat is a long term goal. Good luck with your program and achieving your goals.

That's probably one of the best breakdowns I've seen in a while and really puts in it prospective the true nature of a lot of peoples goals.

Brad - Welcome aboard and goodluck on the relatively long journey you've started. Great job on your SQ and DL progress. As far as your chins go I would suggest getting off the machine and started working with your own BW asap. If you can't do full chins yet, do a jump assist and add a static hold for as long as you can hold it on the way down, and do it again. That's generally how I climb a plateau, and has seemed to work pretty well so far. Anyway congrats on the progress and keep up the work man.

Bradruss
08-04-2010, 06:14 AM
That's probably one of the best breakdowns I've seen in a while and really puts in it prospective the true nature of a lot of peoples goals.

Brad - Welcome aboard and goodluck on the relatively long journey you've started. Great job on your SQ and DL progress. As far as your chins go I would suggest getting off the machine and started working with your own BW asap. If you can't do full chins yet, do a jump assist and add a static hold for as long as you can hold it on the way down, and do it again. That's generally how I climb a plateau, and has seemed to work pretty well so far. Anyway congrats on the progress and keep up the work man.

Thanks ZMoberg, I'll give the BW pull ups a go. sets of 6 reps then 3 x 2 before I fail.

Bradruss
08-04-2010, 06:16 AM
3rd August cals
Cals 2,012
Carbs 174
Fat 38 (need to look at some food to up the fat)
Protein 209

Bradruss
08-04-2010, 06:39 AM
Workout B this morning

Weigh 201lb

Squat
44lb x 6
88lb x 6
132lb x 6
187lb x 6 PB!
187lb x 2
187lb x 2
187lb x 2

Deadlift
44lb x 6
88lb x 2
132lb x 6
176lb x 6
220lb x 1
231lb x 6 PB!
231lb x 2
231lb x 2
231lb x 2

Calf Raise
44lb x 6
88lb x 6
132lb x 6
181lb x 6 PB
181lb x 2
181lb x 2
181lb x 2

Concentration Curl
8lb x 6 - lol like paper
13lb x 6
22lb x 6
26lb x 6
30lb x 6
30lb x 2
30lb x 2
30lb x 2

Abs
Different stuff with weighted ball

Really good work, with lots of personal best lifts. Concentration curls felt strange, these are new on this cycle to me, the cluster reps felt really good, like I had found the form, so I'll stick with them.

I've put in the working sets, in case anyone reads this and see if anything is wrong with what I'm doing..

Bradruss
08-07-2010, 09:58 AM
6th Aug 2010

Cals 2466
Fat 82g
Carbs 229g
Protein 219g

Weighed 203.6lb morning of 7th

Workout A

Went straight onto the Pull up, tried my own BW and did 2, this was really hard, and disappointing.

Pull up

50 x 6
30 x 6
BW x 2
5 (11lb) x 6
5 (11lb) x 2
5 (11lb) x 2
5 (11lb) x 2

Seated row

20 x 6
30 x 6
50 x 6
50 x 6
50 (110lb) x 6
50 (110lb) x 2
50 (110lb) x 2
50 (110lb) x 2

Machine was faulty and could not go above 50, so did a few sets at 50

Dips - felt fantastic, really good.

BW (203lb)x 6
BW x 6
BW x 6
BW x 6
BW x 2
BW x 2
BW x 2

Military Press

10 x 6
20 x 6
30 x 6
40 (88lb) x 6
40 (88lb) x 2
40 (88lb) x 2
40 (88lb) x 2

Incline Press

0 x 6
10 x 6
20 x 6
40 x 6
50 x 2 Stopped and went back to 40 to do some control sets as was at failure, I guess doing this last I was tired.
40 (88lb) x 6
40 (88lb) x 2
40 (88lb) x 2
40 (88lb) x 2

All in all a mediocre workout, my routine was all messed up, doing the pull ups and failing knocked me a bit, I will look at how to improve these, as ZMoberg advised I'll try the negative ones and just keep at them, I guess the only way to get better at them is to do them.

I'm liking the change in my upper body, triceps, shoulders and lats taking shape. I can see some abs coming through. I'll keep plugging away as I really enjoy this routine. :)

Bradruss
08-08-2010, 11:48 AM
Weight 200.8lb

Did and hour of pilates this morning.

Squats tomorrow :)

Bradruss
08-09-2010, 05:11 AM
9th August

Weight 200.6lb

Squat
20 x 6
40 x 6
60 x 6
80 x 6
90 (198lb) x 6 PB!
90 (198lb) x 2
90 (198lb)x 2
90 (198lb) x 2

This was tough, but felt a good achievement, personal best 90KG

Deadlift
11 x 6
21 x 6
51 x 6
71 x 6
91 x 6
101 (222lb) x 6
101 (222lb) x 2
101 (222lb) x 2
101 (222lb) x 2

I did not go to 105kg as on my last workout, my middle back was little tight after last week, so I wanted to work on my form, driving from the heels more, which I did and felt good.

Calf Raise
44lb x 6
88lb x 6
132lb x 6
181lb x 6
181lb x 2
181lb x 2
181lb x 2

Concentration Curl
6 x 6
8 x 6
10 x 6
12 x 6
30lb x 6
30lb x 2
30lb x 2
30lb x 2

Tried 16kg but stopped after 2 reps, too heavy and poor form.

ABS
Some weighted sit ups, less than normal as tired and time was against me (yesterdays Pilates did some core work)

StLRPh
08-09-2010, 08:17 AM
Doing really well Brad & congrats on the PRs

Bradruss
08-10-2010, 02:47 AM
Doing really well Brad & congrats on the PRs

Thank you, yes I'm really enjoying it. Back is a little battered this morning, I'm kinda glad I'm not squatting and deadlifting until Friday :)

I did add some negative pull ups to on Monday also.

Bradruss
08-11-2010, 08:41 AM
11 August

Weight 200.6lb

Pull up

These are my biggest weakness, of which I want to improve!

I did 8 x 1 of BW, with slow negatives. with a warmup of 6 with 20kg assisted

Seated row

20 x 6
30 x 6
40 x 6
50 x 6
55 (121lb) x 6 PB
55 (121lb) x 2
55 (121lb) x 2
55 (121lb) x 2

Dips

BW (200.6lb)x 6
BW x 6
BW x 6
BW x 6
BW x 2
BW x 2
BW x 2

Military Press

20 x 6
25 x 6
30 x 6
35 x 6
42.5 (93lb) x 6 PB
42.5 (93lb) x 2
42.5 (93lb) x 2
42.5 (93lb) x 2

Incline Press

0 x 6
10 x 6
20 x 6
30 x 6
50 (110lb) x 6
50 (110lb) x 2
50 (110lb) x 2
50 (110lb) x 2

I was really tired this morning, so I did not get into the workout as much as I'd like, although I reached some PB it was a effective workout. I still have bad doms on my legs from Monday.

Bradruss
08-18-2010, 08:45 AM
14th August

Squat
90 (198lb) x 6
90 (198lb) x 2
90 (198lb)x 2
90 (198lb) x 2

This was tough, I had a twinge in my lower back, so it restricted how low I went. I'll see how it is next time. Still 198lb for me is good :)

Deadlift
105 (233lb) x 6
105 (233lb) x 2
105 (233lb) x 2
105 (233lb) x 2

Calf Raise
187lb x 6
187lb x 2
187lb x 2
187lb x 2

Concentration Curl
30lb x 6
30lb x 2
30lb x 2
30lb x 2

ABS
Mixture of crunches

Bradruss
08-18-2010, 08:55 AM
17th August

Pull up
I did 3, 2 then 1 with slow negatives

I decided to add in the lat pulldown, to see if this will help

Pull down
70 (154Lb) x 6
70 (154Lb) x 2
70 (154Lb) x 2
70 (154Lb) x 2

Seated row
55 (126lb) x 6 PB
55 (126lb) x 2
55 (126lb) x 2
55 (126lb) x 2

Dips
BW + (8lb) x 6
BW + (8lb) x 2
BW + (8lb) x 2
BW + (8lb) x 2

Military Press
40 (88lb) x 6
40 (88lb) x 2
40 (88lb) x 2
40 (88lb) x 2

Dropped 2.5Kg on these, the clusters felt easier than the working set of 6, perhaps the pull downs took some strength

Incline Press
55 (121lb) x 6 PB!
55 (121lb) x 2
55 (121lb) x 2
55 (121lb) x 2

Kiff
08-18-2010, 12:19 PM
I am sorry, i have really slacked checking in on other peoples journals recently.

Just read all yours looks like your on a good track mate, dont stress yourself about results or 250 cals here and there man lift hard and keep trucking on :)

Nice progress on the weights, Dips look great man, it is always a great boost to walk to the dip rails with weight rather than use assistance i think :)

Good work

Bradruss
08-20-2010, 03:54 AM
29th August

200.8lb weight

Clothes really fitting me well these days, in the shoulder, chest and arms - happy days :)

Squat
90 (198lb) x 6
90 (198lb) x 2
90 (198lb)x 2
90 (198lb) x 2

No twinge in my lower back this time, however I did not go as low as I'd like to have, the fear of my lower back stopped me going below parallel. Holiday next week, to the Island of Crete so lots of rest :)

Deadlift
110 (242lb) x 6 PB!
110 (242lb) x 2
110 (242lb) x 2
105 (233lb) x 2

Calf Raise
187lb x 6
187lb x 2
187lb x 2
187lb x 2

Concentration Curl
30lb x 6
30lb x 2
30lb x 2
30lb x 2

Did this preacher style as there was no where to sit, felt good.

ABS
Mixture of crunches

StLRPh
08-20-2010, 06:51 AM
You're doing really well, enjoy the vacation

Bradruss
08-23-2010, 09:51 AM
22 August

I slept for 9 hours, then went to the gym, I didn't quite wake up fully, although I felt fantastic all day

Pull ups
2, 1, 1

Pull down
70 (154Lb) x 6
70 (154Lb) x 2
70 (154Lb) x 2
70 (154Lb) x 2

Seated row
60 (132lb) x 6 PB
60 (132lb) x 2
60 (132lb) x 2
60 (132lb) x 2

Dips
BW + (8lb) x 6
BW + (8lb) x 2
BW + (8lb) x 2
BW + (8lb) x 2

Military Press
42.5 (93lb) x 6
42.5 (93lb) x 2
42.5 (93lb) x 2
42.5 (93lb) x 2

Incline Press
50 (110lb) x 6
50 (110lb) x 2
50 (110lb) x 2
50 (110lb) x 2

Incline Press I did first, and had to drop the weight, I went for 126lb (plus bar) and it felt like a ton, I really was sleepy.

I'm on holiday/vacation Wednesday for 10 days, lots of sun and sea :)

This was the end of 3 weeks on my 2nd cycle, I'll start cycle 3 on my return.

I might fit a workout in tomorrow, if not back at it Sept 5/6th :)

Bradruss
08-23-2010, 10:07 AM
Hello mate
I am sorry, i have really slacked checking in on other peoples journals recently.

Just read all yours looks like your on a good track mate, dont stress yourself about results or 250 cals here and there man lift hard and keep trucking on

Nice progress on the weights, Dips look great man, it is always a great boost to walk to the dip rails with weight rather than use assistance i think

Good work




You're doing really well, enjoy the vacation

Thanks chaps

Bradruss
09-15-2010, 10:11 AM
First day back at the gym last night for 3 weeks, long holiday and a nice throat infection to finish it off. I've been swimming and a couple of sessions whilst on holiday, so not a total waste

Holiday was amazing.

So I took it easy last night, and did workout A

Pull ups
2, 1, 1

Pull down
60 (132Lb) x 6 x 2,2,2 (-20lb)


Seated row
50 (132lb) x 6 x 2,2,2 (-20lb) (Did a machine back row)

Dips
BW x 6 x 2,2,2 (-8lb)

Military Press
30 (66lb) x 6 x 2,2,2 (-27lb)

Bench Press
60 (132lb) x 6 x 2,2,2 (Changed from incline)

I'm upping my cals now to 3000 and see where we go from there.

Bradruss
09-21-2010, 10:01 AM
16th Sept

The squat rack was busy, so I did

264lb x 6 x2,2,2 of leg press

then the rack was free so I did some squats :)
60kg 132lb x 6 x2,2,2 Squat

Deadlift
80kg 176lb x 6 x2,2,2

Calf Raise
60kg 132lb x 6 x 2,2,2

Concentration Curl
14kg 30lb x 6 x2,2,2

Sit ups

Bradruss
09-21-2010, 10:04 AM
18th Sept

Pull ups
2, 1, 1

Pull down
65 (143Lb) x 6 x 2,2,2

Bent over row
60 (132lb) x 6 x 2,2,2

Dips
BW x 6 x 2,2,2

Military Press
40 (88lb) x 6 x 2,2,2

Bench Press
70 (154lb) x 6 x 2,2,2

Bradruss
09-21-2010, 10:06 AM
21 Sept

Squats
70kg 154lb x 6 x2,2,2

Deadlift
90kg 198lb x 6 x2,2,2

Calf Raise
skipped

Concentration Curl
14kg 30lb x 6 x2,2,2 (did drop sets also)

Sit ups

Bradruss
09-27-2010, 04:35 AM
23 Sep

Went early morning and felt very weak, all my lifts dropped, however I still did the workout ensuring that form was good.

Getting back into first thing in the morning training is tough.

Bradruss
09-27-2010, 04:45 AM
26th Sep

Weigh in 201.6lb

Squats
72.5kg 159lb x 6 x2,2,2

Deadlift
100kg 220lb x 6 x2,2,2

Calf Raise
65kg 143lb x 6 x 2,2,2

Concentration Curl
16kg 35lb x 6 x2,2,2 - PR did some drop sets also

Sit ups

Getting back into the swing of it, really enjoyed that workout.

Bradruss
09-28-2010, 07:08 AM
Pull ups
1,1

Pull down
65 (143Lb) x 6 x 2,2,2

Bent over row
60 (132lb) x 6 x 2,2,2

Dips
BW x 6 x 2,2,2

Military Press
40 (88lb) x 6 x 2,2,2

Bench Press
65 (143lb) x 6 x 2,2,2 (did 70kg for 4 but dropped to 65kg as was near failure)

Bradruss
09-30-2010, 09:18 AM
Squats
75kg 165lb x 6 x2,1 - failed to complete the cluster

Deadlift
90kg 198lb x 6 x2,2,2

Calf Raise
65kg 143lb x 6 x 2,2,2

Concentration Curl
16kg 35lb x 6 x2,2,2

Sit ups

Good workout, starting to feel I need more food everyday now, which I am feeding.

Went swimming yesterday, which was a good workout, will go tomorrow also.

Bradruss
10-05-2010, 06:52 AM
3 Oct

Pull ups
2,1

Pull down
70 (154Lb) x 6 x 2,2,2

Bent over row
60 (132lb) x 6 x 2,2,2

Dips
BW x 6 x 2,2,2

Military Press
42.5 (93lb) x 6 x 2,2,2

Bench Press
70 (154lb) x 6 x 2,2,2

Great workout, back to my pre holiday lifts.

Bradruss
10-05-2010, 06:55 AM
Squats
75kg 165lb x 6 x2,2,2 - completed the cluster this time

Deadlift
92.5kg 203lb x 6 x2,2,2

Calf Raise
skipped

Concentration Curl
16kg 35lb x 6 x2,2,2

Sit ups
skipped as was in a hurry. Good workout, I can really feel the difference with eating more. I'm not calorie counting, I used to when I was eating less so I have a good idea.

Bradruss
10-12-2010, 04:58 AM
I missed two workouts last week, I went on Tuesday only. On Wednesday we had a major outage at work so I stayed to fix the problem, sleeping on the floor and a hotel. Had to get the magazines out to press!. So I rested at the weekend.

Monday 11th

Pull ups
2,1,1

Pull down
70kg (154Lb) x 6 x 2,2,2

Bent over row
60kg (132lb) x 6 x 2,2,2

Dips
BW x 6 x 2,2,2

Military Press
40kg (88lb) x 6 x 2,2,2 - did more warm up sets than normal and fatigue got me

Bench Press
65kg (143lb) x 6 x 2,2,2 (did 3 x 154 but was near to failure so dropped)

Bradruss
10-21-2010, 05:40 AM
13th

Squats
75kg 165lb x 6 x2,2,2

Deadlift
100kg 220lb x 6 x2,2,2

Calf Raise
65kg 143lb x 6 x 2,2,2

Concentration Curl
16kg 35lb x 6 x2,2,2

Sit ups
16kg 35lb x 6 x2,2,2

Bradruss
10-21-2010, 05:44 AM
16th

Pull ups
2

Pull down
75kg (165Lb) x 6 x 2,2,2

Bent over row
60kg (132lb) x 6 x 2,2,2

Dips
4 x BW x 6 x 2,2,2

Military Press
42.5kg (93lb) x 6 x 2,2,2

Bench Press
70kg (154lb) x 6 x 2,2,2

Bradruss
10-21-2010, 05:46 AM
18th

Squats
75kg 165lb x 6 x2,2,2 - form is good on this, back to low bar almost touching the rack at the bottom

Deadlift
102.5kg 225lb x 6 x2,2,2

Calf Raise
70kg 154lb x 6 x 2,2,2

Concentration Curl
16kg 35lb x 6 x2,2,2

Sit ups
16kg 35lb x 6 x2,2,2

Bradruss
10-21-2010, 07:09 AM
20th

Pull down
80kg (176Lb) x 6 x 2,2,2 - PB!

Military Press
42.5kg (93lb) x 6 x 2,2,2

Bench Press
72.5kg (160lb) x 6 x 2,2,2 - PB!

I was in a rush so had to leave early, 2 PB's felt good though.

Bradruss
10-25-2010, 06:44 AM
23rd

Squats
80kg 176lb x 6 x2,2,2

Deadlift
105kg 231lb x 6 x2,2,2

Calf Raise
72.5kg 160lb x 6 x 2,2,2

Ez Bar Curl - Swapped for the concentration curl, no db's free, will keep to the Ez for a while
20kg 44lb x 6 x2,2,2

Sit ups
16kg 35lb x 6 x2,2,2

StLRPh
10-25-2010, 08:38 AM
Congrats on the PRs!

Bradruss
11-04-2010, 06:35 AM
27th

Quick workout, limited on time

Pull down
80kg (176Lb) x 6 x 2,2,2

Bent over row
had to skip this

Dips
had to skip this

Military Press
42.5kg (93lb) x 6 x 2,2,2

Bench Press
70kg (154lb) x 6 x 2,2,2

Bradruss
11-04-2010, 06:40 AM
Congrats on the PRs!

Thanks man

30th

Squats
80kg 176lb x 6 x2,2,2

Deadlift
107.5kg 231lb x 5 x2,2,2

Calf Raise
75kg 165lb x 6 x 2,2,2

Ez Bar Curl - PR!
22.5kg 50lb x 6 x2,2,2

Sit ups
16kg 35lb x 6 x2,2,2

Bradruss
11-04-2010, 06:44 AM
2nd Nov

Pull down
85kg (187Lb) x 6 x 2,2,2 - PR!

Bent over row
60kg (132Lb) x 6 x 2,2,2

Dips
2 x sets of six - was tired, this was the last exercise

Military Press
45kg (100lb) x 6 x 2,2,2 - PR!

Bench Press
72.5kg (160lb) x 6 x 2,2,2

Bradruss
11-04-2010, 06:58 AM
4th

Squats
85kg 188lb x 6 x2,2,2

Deadlift
110kg 243lb x 5 x2,2,2

Calf Raise
77.5kg 170lb x 6 x 2,2,2

Ez Bar Curl
25kg 55lb x 6 x2,2,2 - PR!

Sit ups
skipped due to time :(

My wife and I are expecting our first baby at the end of the month :) - I realise my routine may have to change, I'll play it by ear.

Great to be pulling out some PR again. I've been swimming a couple of times a week also, great workout for my breathing I'm finding.

Bradruss
11-09-2010, 05:10 AM
6th

Pull down
85kg (187Lb) x 6 x 2,2,2

Bent over row
60kg (132Lb) x 6 x 2,2,2

Dips
6 x 6

Military Press
45kg (100lb) x 6 x 2,2,2

Bench Press
75kg (165lb) x 6 x 2,2,2 - PR!

Bradruss
11-09-2010, 05:13 AM
9th

Squats
85kg 187lb x 6 x2,2,2 - I did this and remembered that it was deload week..

Deadlift
2 x 15

Calf Raise
2 x 15

Ez Bar Curl
2 x 15

Sit ups
2 x 15

Bradruss
11-11-2010, 10:02 AM
11th

Pull down
2 x 15

Bent over row
2 x 15

Dips
2 x 15

Military Press
2 x 15

Bench Press
2 x 15

Off Road
11-14-2010, 07:45 AM
Still looking good in here. I bet you are excited about the new baby coming.

Bradruss
11-15-2010, 04:00 AM
Still looking good in here. I bet you are excited about the new baby coming.

Thanks OR - I am excited and also a little apprehensive if I'm honest, feels really good though

Squats
2 x 15

Deadlift
2 x 15

Calf Raise
2 x 15

Ez Bar Curl
2 x 15

Sit ups
2 x 15

Finished off with some swimming.

Weighing in at 204.6 lb

New cycle on Tuesday, looking forward to it!

StLRPh
11-15-2010, 09:08 AM
Thanks OR - I am excited and also a little apprehensive if I'm honest, feels really good though

That's probably the best place to be. It'll be great and good job on the lifting, BTW.

Bradruss
11-17-2010, 03:30 AM
Thank you appreciate the comments

16th - New cycle

Pull down
85kg (187Lb) x 6 x 2,2,2 - was tough to do

Bent over row
60kg (132Lb) x 6 x 2,2,2

Dips - skipped as my shoulder was beat up, these were my last exercise. Did some cable push downs instead
6 x 6

Military Press
45kg (100lb) x 6 x 2,2,2

Bench Press
75kg (165lb) x 6 x 2,2,2

Kiff
11-17-2010, 04:10 AM
Hope the shoulder is ok mate :)

Bradruss
11-17-2010, 04:38 AM
Hope the shoulder is ok mate :)

Thanks mate - it's fine today, it got hammered doing, pull downs, bench press, bor and then mil press, I then went to do dips and felt it's not worth putting the strain on it as it twinged..

Bradruss
11-19-2010, 02:52 AM
Squats
90kg 198lb x 6 x2,2,2 back to my PB - happy with the form

Deadlift
110kg 243lb x 6 x2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Sit ups
24kg 52lb x 6 x 2,2,2

Ez Bar Curl
I missed this, believe it or not forgot to do it :/ I was really happy with the 198lb squat and completing all the deadlift reps

This workout was in the evening, I prefer this than my usual 6:45am, I seem to benefit from the days food intake. I can't seem to get up early enough to eat and have it digest for fuel..

Off Road
11-19-2010, 06:28 AM
That's awesome...you were so excited about the squat, you forgot to do the curls...you have found the true meaning of being a lifter.

Bradruss
11-22-2010, 03:01 AM
Pull down
90kg (198lb) x 6 x 2,2,2 - PR!

Bent over row
65kg (143lb) x 6 x 2,2,2 - these I find hard

Dips
5 x 6 of BW
8kg (18lb) x 6

Military Press
47.5kg (105lb) x 6 x 2,2,2 - PR!

Bench Press
77.5kg (171lb) x 6 x 2,2,2 - PR!

Ez Bar Curl
25kg 55lb x 6 x2,2,2 - squeezed these in for missing them

Strong workout, 3 PR's. The pulldown was a bit of a struggle.

Starting to feel stronger all over, have some size coming on which is good.

OR is right, how good was it to forget the curls :)

Baby is due this Sunday!!! :)

Bradruss
11-24-2010, 07:44 AM
Deadlift
112.5kg 248lb x 4 x 2,2,1 - I used the 4ft bar, which I assume is 10kg (22lbs) but I'm not sure now as someone said it could be 16kg (35lb).. I usually use the Olympic 20Kg (44lbs) bar or if I have too the smaller 10kg (22lbs) bar. I'll assume it's the lighter and get it confirmed as I've used it a lot

Squats
90kg 198lb x 4 x 2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Sit ups
20kg 44lb x 6 x 2,2,2

Ez Bar Curl
25kg 55lb x 6 x2,2,2 - this was performed on the 4ft bar as above so need to add 22lb or 35lb)

Off Road
11-24-2010, 08:02 AM
Are you going to keep the weight the same and try to get the 6 reps next time, or are you going to lighten it a bit?

StLRPh
11-24-2010, 08:09 AM
great job with the string of PRs

Bradruss
11-24-2010, 08:20 AM
Are you going to keep the weight the same and try to get the 6 reps next time, or are you going to lighten it a bit?

I'll try it again on Saturday with the 7ft 20kg bar and see how it feels - let the autoregulation kick in

Bradruss
11-24-2010, 08:21 AM
great job with the string of PRs

Thank you - feels good

Kiff
11-24-2010, 11:32 AM
Looking good mate

Bradruss
11-25-2010, 05:44 AM
Looking good mate

Thanks Kiff, I'm following yours and hats off to you, doing well

Bradruss
11-25-2010, 06:02 AM
Pull down
90kg (198lb) x 6 x 2,2,2 - Perhaps used my body weight a bit too much on these - will review next time and drop if needed

Bench Press
80kg (176lb) x 4 - struggled so dropped down to last weeks PR
77.5kg (171lb) x 6 x 2,2,2

Bent over row
65kg (143lb) x 6 x 2,2,2

Military Press
50kg (110lb) x 6 x 2,2,2 - PR!

Dips
2 x 6 of BW - ran out of time and steam to be honest. My shoulders are battered doing these last, perhaps skulls would be easier

This was a morning workout, I did not sleep well so was slow to get to the gym, but in the end had a great workout. The 80kg bench is a big achievement for me, I felt apprehensive performing them so it probably did not help, when I dropped to 77.5 they felt easy

Off Road
11-25-2010, 07:46 AM
Congratulations on the PR. Nice session throughout.

Kiff
11-25-2010, 10:54 AM
Nice workout man, I would hold fire on the dips if I was you, you hit a we Pr and equalled a bench Pr before give yourself some credit mate! Get some more rest and nail em next time!

Bradruss
11-30-2010, 06:43 AM
Nice workout man, I would hold fire on the dips if I was you, you hit a we Pr and equalled a bench Pr before give yourself some credit mate! Get some more rest and nail em next time!

yeah your right fella, thanks

Bradruss
11-30-2010, 06:48 AM
27th

Not a great workout, I felt under par, the Squats were a struggle and I didn't go as low as I'd like - nothing went over my PR however nothing dropped in weight.

I found out why in the evening, I came out with a stinking cold - the worst of it only lasted a day or two.

Deadlift
110kg 248lb x 4 x 2,2,2

Squats
90kg 198lb x 4 x 2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Sit ups
20kg 44lb 2 x 6

Ez Bar Curl
25kg 55lb x 6 x 2,2,2

Bradruss
11-30-2010, 06:49 AM
30th

Baby has not arrived yet, was due on Sunday. At home due to the snow waiting to see, will go to the gym later. Weigh in today 207.8lb

Off Road
11-30-2010, 06:55 AM
Sounds like you have a lot going on right now, a very stressful time. You should be excited to just hold onto your strength at times like that. PRs will come when they come. Doing good, keep it up.

Bradruss
12-01-2010, 04:32 AM
30th

Pull down
90kg (198lb) x 6 x 2,2,2 - These felt good, better than last time.

Bench Press
80kg (176lb) x 2 - struggled so dropped down
75kg (165lb) x 6 x 2,2,2 - dropped a few pound, felt good though

Bent over row
60kg (132lb) x 6 x 2,2,2 - dropped also

Military Press
45kg (99lb) x 6 x 2,2,2 - dropped also

Dips
3 x 6 of BW

A good workout, slight drop on some of the exercises but I don't mind, as I was recovering from a cold. Really happy I made it to the gym.

My diet is a bit poor, I'm eating lots of naughty things due to my wife being pregnant and having a sweet tooth :) I'm getting the benefit of the extra calories and I feel stronger in my lifts for it.

No baby so far, working from home due to the snow.

Bradruss
12-02-2010, 01:10 PM
2nd Dec

Squats
90kg 198lb x 6 x 2,2,2

Deadlift
110kg 248lb x 6 x 2,2,2

Calf Raise
82.5kg 182lb x 6 x 2,2,2

Ez Bar Curl
27.5kg 61lb x 6 x 2,2,2 - PR

Sit ups
20kg 44lb x 6 x 2,2,2

Good workout, had to drag myself there through the snow, boots, woolly hat and all, the squats felt strong and good form, better than last time. Nice hot sauna to finish.

Kiff
12-02-2010, 02:34 PM
Solid stuff with other stuff on your mind! All the best to you and the wife mate.

Bradruss
12-05-2010, 12:48 PM
5th Dec

Pull down
90kg (198lb) x 6 x 2,2,2 -

Bench Press
80kg (176lb) x 4 - struggled so dropped down - next time!
75kg (165lb) x 6 x 2,2,2 - dropped a few pound, felt good though

Bent over row
60kg (132lb) x 6 x 2,2,2

Military Press
50kg (110lb) x 6 x 2,2,2 - back to pr weight

Skulls - tried Dips but had a pain in my right shoulder - does not hurt relaxed..
20kg (44lb) x 6 x 2,2,2

Just seen Off Roads Skull Crushers - you're a monster!

Bradruss
12-05-2010, 12:51 PM
Solid stuff with other stuff on your mind! All the best to you and the wife mate.

Thanks mate - nothing yet, 1 week over...

Bradruss
12-16-2010, 02:52 AM
We had a girl, gorgeous baby. Last Wednesday she was born, I'm a very happy new dad.

I went to the gym yesterday, last time I went was 10 days ago, so I took it a little easy.

During this time my shoulder/right arm has been carrying an injury, seems better now, will change the mil press for db press and the BOR to single arm, incase it's these exercises.

15th

Bradruss
2nd Dec

Squats
80kg 176lb x 6 x 2,2,2

Deadlift
90kg 198lb x 6 x 2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Ez Bar Curl
25kg 55lb x 6 x 2,2,2 - PR

Sit ups
12kg 26lb x 6 x 2,2,2

Bradruss
12-17-2010, 01:41 PM
17th

Pull down
85kg (187lb) x 6 x 2,2,2

Bench Press
75kg (165lb) x 6 x 2,2,2

1 Arm DB Row
28kg (61lb) x 6 x 2,2,2

DB Press
20kg (44lb) x 6 x 2,2,2 - Went easy due to injury in shoulder - didn't hurt doing it, seems to hurt in certain movements

Skullz
22.5kg (50lb) x 6 x 2,2,2 - PR

Coke
12-17-2010, 09:41 PM
We had a girl, gorgeous baby. Last Wednesday she was born, I'm a very happy new dad.

Wow man, great news - Congrats!!

Bradruss
01-04-2011, 09:53 AM
22nd Dec

Pull down
90kg (198lb) x 6 x 2,2,2

Bench Press
75kg (165lb) x 6 x 2,2,2

1 Arm DB Row
28kg (61lb) x 6 x 2,2,2

DB Press
22kg (49lb) x 6 x 2,2,2

Skullz
22.5kg (50lb) x 6 x 2,2,2

Bradruss
01-04-2011, 09:55 AM
19th Dec

Squats
80kg 176lb x 6 x 2,2,2

Deadlift
105kg 231lb x 6 x 2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Ez Bar Curl
27.5kg 61lb x 6 x 2,2,2 - PR

Sit ups
12kg 26lb x 6 x 2,2,2

Bradruss
01-04-2011, 09:56 AM
24th Dec

Squats
80kg 176lb x 6 x 2,2,2

Deadlift
105kg 198lb x 6 x 2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Ez Bar Curl
27.5kg 61lb x 6 x 2,2,2

Sit ups
12kg 26lb x 6 x 2,2,2

Bradruss
01-04-2011, 10:00 AM
I completed two workouts during the holidays, I did a chest/triceps and back/biceps with some 20 rep squats.

I felt like a change, but have now decided to return to HCT 12 as it really works for me, 3 times a week is great and I have seen some good gains, I'd like to see another 6 months progress.

I'm going to change some of the exercises, perhaps SLDL.

Back in the gym tomorrow

Bradruss
01-05-2011, 04:38 AM
5th Jan

Pull down
90kg (198lb) x 6 x 2,2,2

Bench Press
75kg (165lb) x 6 x 2,2,2 - was a struggle to complete - did some drop sets also

1 Arm DB Row
30kg (66lb) x 6 x 2,2,2 - PR

Skullz
25kg (55lb) x 6 x 2,2,2 - PR

DB Press
18kg (490b) x 6 x 2,2,2 - these were a struggle

Feeling pumped today. I'll keep an eye on my recovery, as sleep is an issue for me with the new baby.

Bradruss
01-07-2011, 03:28 AM
7th Jan

My front shoulder/delts? ache from the drop sets on the bench, will incorporate a drop sets a bit more to change things up a little

Ez Bar Curl
30kg 66lb x 6 x 2,2,2 - PR

Romanian Deadlift
75kg 165lb x 6 x 2,2,2 - First time doing these, nice change from the standard

Front Squat
50kg 110lb x 6 x 2,2,2 - First time for these also, more tension on the core. Seem to hurt the tops of my arms where the bar sits, I guess it's a case of getting used to them.

Calf Raise
80kg 176lb x 6 x 2,2,2

Sit ups
Skipped had to catch a train..

Kiff
01-07-2011, 06:03 AM
I completed two workouts during the holidays, I did a chest/triceps and back/biceps with some 20 rep squats.

I felt like a change, but have now decided to return to HCT 12 as it really works for me, 3 times a week is great and I have seen some good gains, I'd like to see another 6 months progress.

I'm going to change some of the exercises, perhaps SLDL.

Back in the gym tomorrow

Good work on those 20 reppers mate, also looking forward to seeing you back on HCT-12 it is a great program :)

Kiff
01-07-2011, 06:04 AM
Wow man, great news - Congrats!!

Wow almost missed that congratulations and all the best to you and your family!

Bradruss
01-10-2011, 03:44 AM
Wow almost missed that congratulations and all the best to you and your family!

Thanks fella

Bradruss
01-10-2011, 03:51 AM
9th Jan

Pull down
95kg (209lb) x 6 x 2,2,2 - PR

Bench Press
80kg (176lb) x 6 x 2,2,2 - PR

1 Arm DB Row
32kg (71lb) x 6 x 2,2,2 - PR

Skullz
25kg (55lb) x 6 x 2,2,2

DB Press
20kg (44lb) x 6 x 2,2,2

Off Road
01-10-2011, 06:50 AM
Congratulations on the new kid. Also, how are you getting PRs...I know you aint sleeping :)

Bradruss
01-10-2011, 07:08 AM
Congratulations on the new kid. Also, how are you getting PRs...I know you aint sleeping :)

lol who needs sleep anyway :)

Eating, I've upped my eating and now weigh 210lb, 10-12lb heavier than I was maintaining last summer. I have a bit more fat on my stomach but everywhere else is filling out in the right way, plus I enjoy eating :)

I was using Creatine back then but stopped in Nov and have not noticed a difference.

Off Road
01-10-2011, 07:18 AM
lol who needs sleep anyway :)
I was using Creatine back then but stopped in Nov and have not noticed a difference.

Yup, I didn't notice any difference with creatine either. I think some people really respond to it, but others don't.

Bradruss
01-12-2011, 02:22 AM
12th Jan

Romanian Deadlift
85kg 187lb x 6 x 2,2,2 - Increase of 22lb from last time, 2nd time I've performed these

Front Squat
60kg 132lb x 6 x 2,2,2 - Increase of 22lb from last time, 2nd time I've performed these also

Ez Bar Curl
32.5kg 72lb x 6 my form struggled, so rightly or wrongly I dropped the clusters to 30kg 66lb x 2,2,2

Calf Raise
Skipped had to catch a train..

Sit ups
Skipped also.

Bradruss
01-14-2011, 06:27 AM
14th Jan

Pull down
95kg (209lb) x 6 x 2,2,2 -

Bench Press
80kg (176lb) x 1 - I could not repeat last weeks, I've figured out that most of my PR's are when I train in the afternoon, this workout was 6:45am. I'll see if I can do one early, one evening and one afternoon at the weekend.
70kg (154lb) x 6 I was going to change the bench for something else, so I might do that next week, but which?

1 Arm DB Row
32kg (71lb) x 6 x 2,2,2 - Gym does not have dumbbells above 32kg (71lb) - :( I enjoy these. I'll have to choose another exercise soon.

Skullz
25kg (55lb) x 6 x 2,2,2

DB Press
22kg (49lb) x 6 x 2,2,2 - I did these seated this time, which made them easier..

Dips - I did a couple of sets to get used to them again

Bradruss
01-19-2011, 03:30 AM
18th Jan

Front Squat
60kg 132lb x 6 x 2,2,2

Romanian Deadlift
90kg 198lb x 6 x 2,2,2 - PR

Ez Bar Curl
30kg 66lb x 6 x 2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Sit ups
20kg 44lb x 6 x 2,2,2

Good workout. I need to work on my breathing, as I can feel I'm holding my breath at times on squats etc. I'll do some research

Bradruss
01-28-2011, 02:01 AM
27th Jan

I've not been to the gym since Tuesday last week! last week I came down with viral labyrinthitis, so felt lowsy, lost a few pounds and some strength no doubt. I went to the gym last night and did a routine, took it a little easy as I'm still not 100%

Pull down
80kg (176lb) x 6 + 2,2,2

Incline Press
40kg (88lb) x 6 + 2,2,2 - swapped the bench press, did this on a high incline, will drop it a bit lower next time

Dips
4 x 6 + 2,2,2 - felt really good to be doing these again

Upper Back Row Machine
55kg (121lb) x 6 + 2,2,2 - not sure about this machine, may change to another back exercise next time

Military Press
40kg (88lb) x 6 + 2,2,2 - No db available so back to the good old mil press

Bradruss
02-01-2011, 02:34 PM
1st Feb

Virus is making feel tired all the time, so only managed the gym once last week... :(. Managed to go to the gym tonight :)

Front Squat
60kg 132lb x 6 x 2,2,2

Romanian Deadlift
90kg 198lb x 6 x 2,2,2

Ez Bar Curl
30kg 66lb x 6 x 2,2,2

Calf Raise
80kg 176lb x 6 x 2,2,2

Ham strings are feeling it now!

Bradruss
02-07-2011, 02:25 AM
Pull down
90kg (198lb) x 6 + 2,2,2

Seated Row
60kg (132lb) x 6 2,2,2

Military Press
50kg (110lb) x 3 - had to drop down
45kg (99lb) x 6 + 2,2,2

Incline Press
45kg (99lb) x 6 + 2,2,2

Dips
station was out of use, so did some cable push/pull downs

First day I felt well again for 2-3 weeks, strength felt like it had returned at last.

chevelle2291
02-07-2011, 02:37 AM
Some solid pulldowns Brad.

Bradruss
02-10-2011, 06:21 AM
Some solid pulldowns Brad.

Thanks chevelle

7th Feb

Front Squat
65kg 143lb x 6 x 2,2,2 - PR

Romanian Deadlift
95kg 209lb x 6 x 2,2,2 - PR

Ez Bar Curl
30kg 66lb x 6 x 2,2,2

Calf Raise
82.5kg 182lb x 6 x 2,2,2

I did some seated leg press also for fun

Bradruss
02-14-2011, 02:48 AM
11th Feb

Pull down
95kg (209lb) x 6 + 2,2,2

Seated Row
62.5kg (138lb) x 6 2,2,2 - PR

Military Press
45kg (99lb) x 6 + 2,2,2

Smith Incline Press
50kg (110lb) x 6 + 2,2,2

Dips
station was out of use, so did some cable push/pull downs

Bradruss
02-14-2011, 02:51 AM
13th Feb

Squat
80kg 176lb x 6 x 2,2,2 - changed to back squat from front, I went lower than normal with these, to the point where the bar was hitting the rack at the bottom. The front squat and maybe RDeadlift have helped here.

Romanian Deadlift
95kg 209lb x 6 x 2,2,2

Ez Bar Curl
32.5kg 72lb x 6 x 2,2,2

Calf Raise
82.5kg 182lb x 6 x 2,2,2

Bradruss
02-16-2011, 05:37 AM
15th Feb

Pull down
95kg (209lb) x 6 + 2,2,2

Seated Row
65kg (143lb) x 6 2,2,2 - PR

Military Press
45kg (99lb) x 6 + 2,2,2

Smith Incline Press
50kg (110lb) x 6 + 2,2,2

Dips
station was out of use, so did some cable push/pull downs

Bradruss
02-18-2011, 03:07 AM
17th Feb

Squat
85kg 187lb x 6 x 2,2,2 - tough going really low, but managed it, best form as in going low I've been able to do

Romanian Deadlift
100kg 220lb x 4 x 2,1 - fail, will drop back to 95 or 97.5 next time

Ez Bar Curl
32.5kg 72lb x 6 x 2,2,2

Calf Raise
82.5kg 182lb x 6 x 2,2,2

Nearly did not go, had to push myself, still not 100%, virus is lingering which is a real pain in the $ss

Bradruss
02-20-2011, 09:52 AM
20th Feb

Pull down
95kg (209lb) x 6 + 2,2,2

Seated Row
65kg (143lb) x 6 2,2,2

Military Press
50kg (110lb) x 2 - fail
45kg (99lb) x 6 + 2,2,2

Smith Incline Press
55kg (121lb) x 6 + 2,2,2

Dips
station was out of use, so did some cable push/pull downs

Did some dbell flyes also

Some big $ss interviews this week and our wedding anniversary - will be a tough week!

Bradruss
02-24-2011, 03:24 AM
23rd Feb

Squat
86kg 190lb x 6 x 2,2,2

Romanian Deadlift
96kg 212lb x 6 x 2,2,2

Ez Bar Curl
30kg 66lb x 6 x 2,2,2

Calf Raise
85kg 187lb x 6 x 2,2,2

Bradruss
02-26-2011, 05:44 AM
25th Feb

Had a busy day, not managed to eat much and was feeling tired, however workout was solid.

Pull down
95kg (209lb) x 6 + 2,2,2

Smith Incline Press
60kg (132lb) x 1
50kg (110lb) x 6 + 2,2,2

Seated Row
65kg (143lb) x 6 2,2,2

Military Press
40kg (88lb) x 6 + 2,2,2

Dips
station was out of use, so did some cable pull downs

Also did some machine shoulder presses

Bradruss
02-28-2011, 08:31 AM
Squat
90kg 198lb x 6 x 2,2,2

Romanian Deadlift
100kg 220lb x 6 x 2,2,2

Ez Bar Curl
32.5kg 72lb x 6 x 2,2,2

Calf Raise
85kg 187lb x 6 x 2,2,2

Bradruss
03-02-2011, 10:30 PM
2nd March

It's been a hectic two weeks, I'm happy though as I've landed myself a new job, better pay and all that. Tough interviews which effected sleeping and eating a bit.

I went yesterday even though I did not sleep well at all and did a light workout (or last night)

Pull down
80kg (176lb) x 6 + 2,2,2

Smith Incline Press - busy so did bench press
70kg (154lb) x 6 + 2,2,2

Seated Row
65kg (143lb) x 6 2,2,2

Military Press
50kg (110lb) x 3
40kg (88lb) x 6 + 2,2,2

Dips
station was out of use, so did some cable pull downs

Also did some machine shoulder press

I'm starting to look at my diet, it's not great. I want to lose a bit of BF so I'm going to go low carb on some none lifting days and try not to have wine too often.

Bradruss
03-07-2011, 04:48 AM
4th March

Did the squat workout but really felt tired. I did as much as my body felt it could.

Bradruss
03-08-2011, 08:21 AM
7th March

Chin ups
to failure

Pull down
80kg (176lb) x 6 + 2,2,2

Smith Incline Press - busy so did machine chest press
70kg (154lb) x 6 + 2,2,2

Machine Seated Row
50kg (110lb) x 6 2,2,2

Military Press
45kg (99lb) x 6 + 2,2,2

Dips
BW 4 x 6

I've been feeling unwell and getting headaches, a lot the next day after a workout.. I'm seeing the doc, possibly blood pressure. So I've taken the load off a bit by dropping the weight a bit. I've been working on my breathing and have added some cardio warm up and after the weights.

Bradruss
03-10-2011, 03:59 AM
9th March

Warm up
5 mins on cross trainer
Leg press
a few sets up to 100kg

Squat
90kg 198lb x 2
70kg 155lb x 6 x 2,2,2

Romanian Deadlift
100kg 220lb x 6 x 2,2,2

Oner arm cable curl
Pyramid sets

15 Mins on the cross trainer to clear the cobwebs.

Took it easy, really enjoyed it and felt energize all evening afterwards.

Bradruss
03-14-2011, 03:58 AM
Chin ups
to failure

Pull down
80kg (176lb) x 6 + 2,2,2

Smith Incline Press
60kg (132lb) x 1
50kg (110lb) x 6 + 2,2,2

BOR
30kg (66lb) x 6 2,2,2

Military Press
40kg (88lb) x 6 + 2,2,2

Dips
BW 3 x 6