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the pope
01-05-2011, 07:55 AM
so as i said in old hct-12 journal, i had to stop because of an ankle injury so i will starting this new program which will help me with my injury and keep buliding muscle at the same time

the pope
01-05-2011, 09:41 AM
week 1 day1 4/1/11
full body circuit
leg ext 1x15x30kgs
row machine 1x15x45kgs
crurch machine 1x15x40kgs
chest press mahine 1x15x45kgs
tricep machine 1x15x40kgs
bicep machine 1x15x30kgs
delt press machine 1x15x45kgs
leg curls 1x15x20kgs

lat raise 1x10x7kgs,1x8x10kgs,1x6x12kgs
front raise 1x10x7kgs 1x8x10kgs
tricp pushdown 1x10x25kgs,1x8x30kgs,1x6x35kgs
dumbell shurgs 2x10x30kgs

cardio;10 min walk on treadmill at 55 harte rate

not bad for the frist day on this program ankle felt but sore but ok, did feel a bit weak after three weeks away from the gym, but should be getting back there fairly fast

the pope
01-06-2011, 10:43 AM
day 2
full body circuit

leg ext 1x15x35kgs
row machine 1x15x50kgs
crunch manchine 1x15x40kgs
chest press machine 1x15x50kgs
tricep pushdown 1x15x25kgs
biceps manchine 1x15x30kgs
over head press machine 1x15x50kgs
leg curls 1x15x25kgs

asst pull ups 3x10x60kgs
pull downs 1x10x40kgs,1x8x50kgs,1x6x55kgs
bar rows 1x10x35kgs, 1x8x48kgs,1x6x58kgs
e-zcurls 1x10x28kgs,1x5x38kgs,3x2x38kgs
incline curls 1x10-x7kgs,1x8x10kgs,1x6x12kgs

machine rows and bardell rows were hard today, not bad do

the pope
01-10-2011, 10:10 AM
day3 8/1/11

full body circuit
leg ex 1x15x35kgs
row manchine 1x15x50kg
crunch machine 1x15x40kg
chest machine 1x15x50kg
tricep pushdown 1x15x25kg
bicep machine 1x15x30kg
overhead press machine1x15x50kg
leg curls 1x15x25 kg

bench press 1x10x50kgs,1x8x65kg,1x4x80kg
incline dumbell press 1x10x22kg,1x8x25kg
fly machine 2x10x35kg

cardio: walk on treadmill at 55% H.R. for 10mins

good workout over all.

the pope
01-12-2011, 06:45 AM
week2 day1
11/1/11

full body ciruit

leg ex 2x15x35kg
row machine 2x15x50kg
crunch machine 2x15x40kg
chest machine 2x15x50kg
tricep machine 2x15x50kg
bicep machine 2x15x30kg
overhead press 2x15x50kg
leg curl 2x15x25kg

cable lat raies 3x10x15kg
front raise 2x10x7kg
ez curls 1x8x228kg,1x6x38kg,3x2x38kg
dumbell curls 2x10x12.5kg

cardio: walk on treadmill for 15 min at 55% H.R.

good workout leg feeling ok, started talking BCAAs today see how it goes

the pope
01-13-2011, 09:25 AM
day 2

full body circit

leg ex 2x15x35kg
row machine 2x15x50kg
crunch machine 2x15x40kg
chest machine 2x15x50kg
tricp machine 2x15x50kg
bicep machine 2x15x30kg
overhead press 2x15x50kg
leg curl 2x15x25kg

pull ups asst x4x12,10,8,f
pulldown 1x10x40kg,1x8x50kg,.1x6x55kg
barbell rows 1x10x28kg,1x8x48kg,1x8x58kg,1xfx68kg

cardio: bike at 55% H.R. for 15 mins

Kiff
01-13-2011, 11:53 AM
Nice to see you back mate

GazzyG
01-13-2011, 11:58 AM
Welcome back mate, glad you're keeping at it.

Injuries are a pain... Badum-tish!

the pope
01-17-2011, 06:07 AM
day 3 15/1/11

leg ex 2x15x35kg
row manchine 2x15x50kg
crunch machine 2x15x40kg
chest machine 2x15x50kg
tricep machine 2x15x50kg
bicep machine 2x15x30kg
overhead press machine 2x15x50kg
leg curl 2x15x25kg

inclince bench press 1x10x30kg,1x8x45kg,1x6x55kg
dumbell press 1x10x18kg,1x8x22kg,1x27kg
pushdown 3x10x25kgs

the pope
01-17-2011, 06:08 AM
Nice to see you back mate

thanks kiff,good to be back

the pope
01-17-2011, 06:12 AM
Welcome back mate, glad you're keeping at it.

Injuries are a pain... Badum-tish!

thanks gazzyg , they are some pain ,has my head done in it does ..... but getting back on track again going start some squats next week and a bit of runing so going see how it goes

Off Road
01-17-2011, 10:55 AM
So this is where you've been hiding...

the pope
01-18-2011, 01:23 PM
So this is where you've been hiding...

hows it going OR, had gave up the hct for now but still traning away

the pope
01-18-2011, 01:28 PM
week 3 day1
upper body

chest press machine 3x12x50kg
incline flys 3x12x15kg
barbell curls 3x12x30kg
oveerhead dum press 3x12x20kg
upright rows 3x12x20kg
lat raises 1x10x7kg,1x10x10kg
pushdown 3x12x25kg
pulldown 3x12x60kg
1 arm rows 3x12x25kg

cardio; 15mins on treadmill at 60% H.R.

good workout felt good all day

the pope
01-19-2011, 12:33 PM
day2 lower body

leg press 3x12x130kg
leg ex 3x12x40kg
leg curls 3x12x30kg
romain deadlifts 3x12x35kg
calf press 3x12xbw
seaded calf press 3x12x70kg
crunch machine 3x12x45kg
revs crunch 3x12

beicps machine 2x10x40kg
cable con curls 2x8x30kg

cardio: teadmill fr 15 min at@ 60% H.R.

felt tired today but got threw it gave the bicps abit extra taday

Kiff
01-19-2011, 12:59 PM
Good to get the workouts out when your not feeling too awake :)

the pope
01-20-2011, 10:36 AM
Good to get the workouts out when your not feeling too awake :)

thanks kiff you feel a lot better about yourself when there done

the pope
01-21-2011, 03:52 PM
day 3 upper body

machine press 3x12x55kg
incline bench 1x10x47kg,1x8x57kg,1x6x62kg
incline flys 1x12x8kg,2x12x10kg
ez-curls 3x12x33kg
pulldown 3x12x60kg
1-arm rows 2x12x22kg,1x12x25kg
machine rows 2x10x50kg,1x6x70kg
pushdowns 3x12x25kg
rope pulldowns 2x10x15kg
overhead machine press 3x12x60kg
upright rows 3x12x20kg

cardio 15min walk at 60 H.R.

Off Road
01-21-2011, 03:58 PM
That was a crap load of work. That's like 5X as much as I do in a session - lol

the pope
01-22-2011, 02:49 PM
i now O.R. i can still feel it to day ...thats a good sign i think .lol

day 4 lower body

leg press 3x13x130kg
leg ex 3x12x40kg
leg curls 3x12x30kg
romauin deadlifts 3x12x35kg
seated calf press 3x12x70kg
calf raises 3x12xbw
machine curch 3x12x45kg
reves curuch 3x12xbw
revs curls 2x10x20kg
shurgs 2x10x33kg

cardio: 15 min walk at 60% H.R.

Kiff
01-22-2011, 03:05 PM
Huge volume!

the pope
01-24-2011, 10:01 AM
Huge volume!

i no after this week the volume will fall ,and a bit of strength traning will start.

the pope
01-24-2011, 10:06 AM
week 4 day1 upper body

incline bench 3x8x55kg
incline flys 3x8x12.5kg
incline dumbell curls 3x8x12.5kg
barbell curls 3x10,8,6,x20,25,30kg
pull ups assted 3x10,8,6x60,50,40kg
1 arm rows 3x8x27kg
pulldowns 3x8x63kgs
dips 3x8xbw
seated dum press 3x8x22kg
upright rows 3x8x30kg

cardio; walk on treadmil @55H.R. for 20mins

the pope
01-26-2011, 10:09 AM
day 2 lowerbody

leg press 3x12x140kg
dumbell lunges 3x12x10kg
romain deadlifts 3x12x37kg
leg curls 3x12x35kg
seated calf press 3x12x80kg
calf press 3x12xbw
bicyle cruch 3x12
knee-in 3x12

cardio: 15mins on bike at 60% H.R.

the pope
01-26-2011, 12:49 PM
im tinking about a good pre and postwout stack was going run this:

pre:BCAAs,1 scoop protein, cup of black coffee if i need it

post:1/2 cup oats,2 scoops of protein,vit c,dextrose,creatine,BCAAs

my goal is to do a bit off a cut ,by droping the kals a bit every 4 weeks, but still try build (or dont lose much) muscle

the pope
01-28-2011, 07:37 AM
day 3 upper body

incline bench press 3x12x55kg
bench press 3x8,6,4,x50,60,75kg
incline flys 3x12x12kg
barbell curls 3x12x30kg
pullups assed 3x10,8,6,x 60,50,40kg
pulldowns 3x12x65kg
1-arm rows 3x12x25kg( felt wiped for this still got threw it)
dips 3x12xbw
seaded dumbell press 3x12x22kgs ( same as pulldowns but got threw it)
upright rows 3x12x15kg
lat raies 2x10x10kg

cardio: walk on treadmill for 20 mins @ 60% H.R.

had a pain in my tooth before i went, it was worse after traning, so had to go to the dentist
and got it pulled :omg:,
got stiched so have ta gave it a rest for one or too days:boring:

the pope
01-30-2011, 09:31 AM
day 4 lower body

squats 3x12x40kg
dum lunges 3x12x10kg
romain deadlifts 3x12x35kg
leg curls 3x12x35kg
calf raies 3x12xbw
standing calf raies 3x12x15kg
biclye crunch 3x12xbw
knee -in 3x12xbw

no cardio today stuck for time

GazzyG
01-30-2011, 10:03 AM
Nice work mate, keep it up!

the pope
01-31-2011, 06:11 AM
Nice work mate, keep it up!

thanks gazzyg

Kiff
01-31-2011, 06:15 AM
Nice work mate keep at it.

the pope
01-31-2011, 06:18 AM
Nice work mate keep at it.

thanks kiff, happy im back squating even if its not that much

the pope
02-01-2011, 09:48 AM
week 5 day 1 chest,arms,abs,cardio.

chest;
bench press 3x8,6,4x50,60,73kg
incline bench press 3x8,6,4,x50,55,57kg
sperset final set with inclince push ups to falier
dumdell press 3x8,6,4x27,27,30kg
ss with push ups to falier

arms;
barbell curls 3x6x35kg
incline curls 2x6,15kg
pearcher curls 3x10x25kg
dips 3x8xbw
pushdowns 3x6x35kg

abs;
handing knee raies 2x15
knee-in 2x15

cardio: 1 min @55% H.R. ,1 min @ 70% H.R. for 10mins

the pope
02-02-2011, 07:20 AM
day 2 legs

squats 4x10,8,6,4x 30,40,50,50kg
legpress 2x8x135kg
leg curls 3x8,6,4,x37kg
deadlifts 3x8,6,4x50,60,70kgs
calf press 3x10x85kg

good to be back squating and deadlifting

Off Road
02-02-2011, 08:14 AM
Nice to see you back squatting.

the pope
02-03-2011, 08:32 AM
thanks off road

day 3

cardio: 15 row machine at own pace, 15 min tradmilll at own pace.

pullups assed 4x10,8,6,2x60,50,.40,25kg
the lower the weight gets the harder it is.

the pope
02-04-2011, 12:09 PM
day4 delts ,triceps ,abs.

dumbell press 3x8,6,4x20,22,25kg
bent over lat raies 3x8,6,6x7,10,10kg
lat raies 3x10,8,8,x 10,12,12kg
front raies 3x8x10kg
superset
1:skullchurcher 3x8,28kg
2;dipsx3x8xbw
pushdown 2x15x30kg
superset abs
1.situp 2x15
2.curch 2x15
3jack knife 2x15


this workout felf a bit easy today , most mean the routine must be working

the pope
02-06-2011, 05:27 PM
day 5 back

pull ups asst 3x10,8,6x60,5,40kg
pull ups 2x2xbw
pulldowns 3x10,8,6,x50,65,75kg
bar rows 3x10,8,6x40,50,60kg
seated rows 3x10,8,8x60,75,75kg
shurgs 3x8,6,4x30,33,35kg

Kiff
02-07-2011, 07:48 AM
Keep churning out these good session mate.

the pope
02-07-2011, 09:30 AM
thanks kiff

week 6 day1

supersets;
1.dumbell press 2x15x15kg( each hand)
2.front cable raies 2x15x20kg
lat raies 2x15x7.5kg

cardio: 25mins total , 1min jog@ 55%H.R.< 1 min @70% H.R.

the pope
02-08-2011, 07:20 AM
day 2 legs

squats 4x10,8,6,4x37,47,57,62kg
leg press 2x8x35,40kg
leg curls,3x8,6,4x37,37,40kg
deadlifts 3x10,8,6x 57,67,80kg
calf press 2x10x85kg

good workout felt it when i was done

the pope
02-09-2011, 11:10 AM
day3 chest,arms,cardio,

bench press 3x6,5,4x67,77,80kg
I bench press 3x6x57,60kg
SS push ups with feet elavated 1x bw done to failer
dumbell incline press 3x8,6,5,x27kg
SS push ups 1x bw done to failer
barbell curls 3x6x35kg
incline dunbell curls 3x6,6,F,x12,15,15kg
machine curls 3x5x40kg
dips 3x8xbw
pushdowns 3x10,8,6,x25,30,35kg

cardio: 12min :1min @ 55% H.R. and 1min @70%H.R. on treadmill

never did abs stuck for time, will do them tomorrow

the pope
02-11-2011, 02:33 PM
day 4 delts,tricps.abs,

seated dumbell press 3x8,6,4x 22,25,28kg
bent over lat raises 3x8,6,6,x10kgs
lat raises 3x8,8,6x12.5kgs
tricep ss
1. skull crushers 3x8,6,x27,27,30kg
2. dips 3x8,6,6xbw
pushdowns 2x15x30kg
abs circuit
1.set up 2x15
2.crunch 2x15
3.jackknife2x15

the pope
02-12-2011, 01:08 PM
day 5 back,cardio

pullup assted 3x10,8,6x50,40,45kg
pull ups 3x3,3,2xbw
seated cable rows 3x8,6,6x75,80,85kg
lat pulldown machine 3x8,6,4x 65,70,80kg
barbell rows 3x8,6,4x51,62,67kgs ( felt it here in this one)
shurgs 3x5x35kg

cardio: 20 mins, 1min jog @55% H.R 1min @70%H.R

the pope
02-13-2011, 03:09 PM
day 6

cardio: @ own pace for 35 mins

the pope
02-15-2011, 09:24 AM
week 7 day 1

bench press 3x5,43x80kg
incline bench press 3x5x60kg
weighted dips 3x5x7.5kg
s.s.
1 pushup ( feet elevated) 1xfailer
2 incline dumbell flys 1x15x12kgs

cable pearcher curl 2x15,10x25,30kg
bar curls 2x10x27kg
rope pulldown 2x25x15kg

not up for it at all to day but got threw it

cardio: 30 sec sprinting @90% H.R. 1min jog @50% H.R. for 30 mins

GazzyG
02-15-2011, 09:46 AM
not up for it at all to day but got threw it

That's the main thing bud, getting out there and doing it, even when you don't feel like it.

the pope
02-16-2011, 06:17 AM
thanks gazzyg,been feeling that way for the last few workouts, i got some l-glutamine today so hope that helps ,

Off Road
02-16-2011, 06:34 AM
Getting it done consistantly.

the pope
02-16-2011, 10:07 AM
thanks off road

day2 back

pull ups 3x5xbw
pull up assted 4x12,10,8,6x 60,50,40,30kg
machine rows 3x5x95,100,125kgs
bent over rows 3x15,15,5x47,47,67kg
lat pulldown machine 2x8,5x75,80kg
abs circuit
1.rope crunch 2x20x15kg
2.leg raies 2x20xbw
3.knee-in 2x20xbw

the pope
02-18-2011, 12:47 PM
day 3 17/2/2011

cardio: walked for 1 1/2 hrs at my own pace

the pope
02-18-2011, 12:54 PM
day 4 arms and abs

barbell curls 4x5,5,5,2x35,37,3740kg
dips 3x5x7.5kg
one arm preacher curls 3x5x15,15,17.5kg
pushdowns 3x5x45kg
machince hammer curls 3x12,8,6x25,30,35kg
cable curls 2x10x30kg
skull chursers 3x8,6,4x27,32,37kg
ab circuit
1.revs curch 2x15
2.decline situp 2x15
3.knee-in 2x15

pick up a bit of a cold not feeling the best now

the pope
02-19-2011, 02:29 PM
day 5 legs delts

squats 3x5x67kg
leg extions 3x5x45kg
leg curls 3x537kg
calf raies 3x5x100kg
seated smith machine behind neck press 3x5x47kg
lat raises 2x10x12.5kg
front bar raies 2x10x15kg
deadlifts 3x5,3x87,92kg

cardio 30 sec sprint @ 90-95%H.R. 1min jog at 50%H.R. for 20mins

the pope
02-21-2011, 10:17 AM
week 8

back,abs,arms

pull ups 3x5xbw
pull assted wide grip 3x12,10,7x50,40,30kg
pulldowns 3x10,8,6x 60,75,85kg
seated cable rows 3x5x100,100,125kg
dumbell shrugs 2x5x35kg
barbell rows 3x15,15,5x47,47,67kg
dumbell skull curshers 2x10,8x7.5,10kg
rope pulldowns 2x12x25kg
one arm cable curls 2x10x30kg
cable curls 1x15x35kg
abs circuit
1. rope curnch 3x20,18,15x15kg
2.hanging knee raies 3x20,18,15xbw
3.knee-in 3x20,18,15xbw

Kiff
02-21-2011, 12:45 PM
Looking good pope.

the pope
02-22-2011, 01:27 PM
Looking good pope.

thanks kiff

the pope
02-22-2011, 01:31 PM
chest, cardio,

bench press 3x5x80kg
incline bench press 3x5x60kg
dumbell press 2x10,8x 20,25kg
weighted dip 3x5x7.5kg
ss
1.push ups to failer
2.incline flys 15x10kg

cardio: 1minjog @55% H.R. 30 sec sprint @90%H.R. for 15 mins

GazzyG
02-22-2011, 02:58 PM
Strong presses and dips mate!

the pope
02-23-2011, 10:04 AM
Strong presses and dips mate!

thanks gazzyg the dips are starting to come along nicelly

the pope
02-24-2011, 02:47 PM
barbell curls 3x5x37kg
1 arm pushdowns 3x10,8,x10,15kg
cable curls 2x10x30kg
pushdowns 3x5x45kg
bar peacher curls 3x5x32kg
close grip bar press 3x10,8,6x32,37,47kg
reves curls 2x10x27kg
weighted dips 3x5x7.5,10,10kg
abs
1; decline sit ups 2x15
2;revs curnch 2x15
3;knee-in 2x15
deadlifts 3x8,6,5x67,80,97kgs

cardio: 15min, 1min jog, 30 sec sprint

the pope
02-25-2011, 01:38 PM
cardio: 1 hour football training

the pope
02-26-2011, 02:14 PM
legs delts

leg press x5x150,155kg
leg ex 3x5x47kg
leg curls 3x5x37kg
calf raies 3x5x100kg
seated bar behind neck press 3x5x47,47,50kg
lat raies 3x10,8,8x10,12.5,12.5kg
cable front raies 2x10x15kg
shurgs 3x5x35kg
incline dum press 3x10x22.5kg

ankle feels good after football traning yesterday, frist time back since my injury, it up hopefully it be ok from now on.

the pope
02-27-2011, 12:47 PM
cardio: 20mins total. 1 min jog@50%H.R.30 sec sprint @90%H.R.

Kiff
02-27-2011, 02:20 PM
Things coming along nicely.

the pope
02-28-2011, 02:46 PM
Things coming along nicely.

thanks kiff starting ta see th results B.F. starting to drop

Kiff
02-28-2011, 02:47 PM
thanks kiff starting ta see th results B.F. starting to drop

Always good :)

the pope
02-28-2011, 02:59 PM
legs

s.s
1. leg press
15x160kg
20x150kg
25x130kg
10x155kg

2. leg ex
10x50kg
15x45kg
20x42kg
10x45kg

s.s
1.calf rasies
10x100kgs
8x110kgs
8x112kgs
6x118kgs
20x60kgs

2.leg curls
10x35kgs
8x37kgs
8x37kgs
6x40kgs
20x25kgs

barbell curls
10x33kgs
8x35kgs
6x37kgs

tricep bar ex
10x17kgs
8x22kgs
6x27ks

the pope
03-01-2011, 12:07 PM
chest: ss
1.bench press
20x47kg
15x47kg
2. pus ups
fxbw
fxbw

incline dumbell press
10x17.5kg
8x22.5kg
6x27kg
incline flys
15x10kg

back: s.s.
1.bar rows
20x67kg
15x67kg
2.machine rows
20x45kg
15x45kg
pulldowns
10x60kg
8x80kg

delts;s.s.
1. dumbell press
20x17.5kg
15x20kg
2.seated lat raies
20x7.5kg
15x7.5kg
front raies
10x10kg
8x10kg

cardio; 30min total start @ 65%H.R. add0.4 every min for 4mins,then back off for 2mins

the pope
03-02-2011, 04:41 PM
cardio:
skipping 1min without rest
pushups 30 sec without rest
skipping 30 sec without rest
pushups 30 sec
rest for 1 min repeat
do this for 20 min total

good worout this is a lot harded than it looks really felt it
repeat

the pope
03-03-2011, 03:16 PM
arms,abs

s.s.
1.ez curls
10x27kg
8x30kg
8x33kg
6x36kg
20x22kg

2.dips
10xbw
8xbw
8xbw
6xbw
20xbw

s.s.
1.skull cursher
10x27kg
8x27kg
8x30kg
6x33kg
20x22kg

2.pearcher curls
10x27kg
8x30kg
8x30kg
6x35kg
20x22kg

chin ups
5xbw
5xbw
5xbw

1 arm cable pressdowns
18x15kg
12x15kg
10x15kg

hammer curls
10x10kg
10x6kg

abs s.s.
1.jacknife 2x15
2.curch 2x15
3.hanging knee raise 2x15

arms felt on fire after the super sets

the pope
03-04-2011, 01:40 PM
cardio:
1 hr football traning

the ankle feels ok starting ta come back to its self

the pope
03-05-2011, 01:26 PM
upper body

pullups
5xbw
5xbw
4xbw

pull ups assted
8x40kg
8x35kg
6x30kg
dropset 15 reps overall
5x25kg
5x35kg
5x40kg
6x35kg

inclince bench press
8x47kg
8x57kg
6x63kg
drop set 15 reps
5x67lg
5x57kg
5x47kg
6x57kg

dumbell press
8x15kg
8x17.5kg
6x22.5kg
drop set 15 reps
5x25kg
5x20kg
5x15kg
6x20kg

1 arm cable rasie
12x10kg
10x10kg

shrugs
12x30kg
12x30kg

good workout drops set were hard

the pope
03-08-2011, 02:20 PM
cardio complexs:

barbell complexs 3x12
bw complexs 3x12

wake up call here these were hard

Kiff
03-08-2011, 02:46 PM
Keep up the good work mate. Looking solid.

the pope
03-10-2011, 02:58 PM
Keep up the good work mate. Looking solid.

thanks kiff

the pope
03-10-2011, 03:04 PM
back

bent over bar rows
5x57kg
5x67kg
5x77kg
5x87kg

row manchine
3x80kg
3x83kg
3x83kg
3x85kg

pulldowns
12x45kg
10x55kg
8x65kg

tricps

dips
5xbw
5x6kg
5x8kg
5x10kg

pushdowns
3x45kg
3x45kg
3x45kg
3x45kg

skull curshers
10x18kg
8x27kg
3x37kg

rope pulldowns
10x25kg
8x25kg
8x25kg

GazzyG
03-10-2011, 04:27 PM
Very solid workout mate.

Huge volume.

the pope
03-11-2011, 09:26 AM
Very solid workout mate.

Huge volume.

thanks garzzyg, ya its high volume im droping some weight at the moment im following a good program and deit its going well

the pope
03-11-2011, 09:38 AM
chest:

incline bench press
5x47kg rest 20 sec
5x47kg rest 20sec
5x47kg rest 20sec
5x7kg.

repeat this for 3 sets

bench press
3x60kg rest 20 sec
3x60kg rest 20sec
3x60kg rest 20sec
3x60kg
repeat this for 3 sets

incline dumbell flys
10x7.5kg
8x10kg
6x12.5kg

incline dum press
10x20kg
10x20kg

biecps

bar curls
5x30kg rest 20sec
5x30kg rest 20sec
5x30kg rest 20 sec
5x30sec
repeat this for 3 sets

preacher culs manchine
3x40kg rest 20sec
3x40kg rest 20 sec
3x40kg rest 20 sec
3x40kg
repeat this for 3 sets

chin ups
6xbw
5xbw
5xbw

incle curls
10x10kg
6x15kg

the pope
03-11-2011, 01:29 PM
cardio 1 hr football traning

the pope
03-14-2011, 05:01 AM
12/3/11

delts mahine press
5x77 kg rest 20 sec
5x77kg rest 20 sec
5x80kg rest 20sec
5x80kg
repeat this for 3 sets

behind neck smith press
3x37kg rest 20 sec
3x37kg rest 20 sec
3x47kg rest 20 sec
3x47kg
repeat this for 3 sets

lat raises
12x10kg
8x10kg
6x12.5kg

front raies
10x8kg
10x8kg

shrugs dumbell
10x30kg
8x33kg
6x35kg

abs:
1.jacknife 2x15
2.knee-in 2x15
3.crunch 2x15

the pope
03-14-2011, 10:57 AM
legs
s.s
1. leg press
15x160kg
20x150kg
25x130kg
10x150kg

2.leg extion
10x50kg
15x45kg
20x42kg
10x45kg
(legs were in bits afer this supersets)

s.s.
1.leg curls
10x35kg
8x37kg
8x37kg
6x40kg
20x25kg

2.calf press
10x80kg
8x90kg
8x90kg
6x100kg
25x70kg

abs: c.t
1.hanging knee raise 2x20,15
2.rope pulldowns 2x20,15
3.knee-in 2x20,15

cardio:
15min treadmill

the pope
03-15-2011, 11:39 AM
upper body

s.s.
1.bench press
20x47kg
15x50kg

2.pushups (feet on bench)
bwxf
bwxf

inclince bench press
10x47kg
8x57kg
6x60kg

dumbell press
10x22kg
8x25kg
incline flys
15x10kg

s.s.
dumbel press
20x17.5kg
15x20kg

upright rows
20x20kg
25x20kg

lat raies
15x10kg

s.s.
barbell rows
20x57kg
15x60kg

1 arm rows
20x17.5kg
15x20kg

pulldowns
15x60kg

cardio: treadmill incline 1.0 @65%H.R. add 0.5 every min for 4 mins back off for 2mins do this for 30 mins total

this was a hard workout some volume in it , friends i havent seen in a while have gaveing me comments on the way im loking so all is good starting to come together

the pope
03-19-2011, 11:20 AM
chin ups (jumping)
5xbw
5xbw
5xbw

pull up asst
8x50kg
8x40kg
6x30kg
5x25kg
drop set
5x25kg
5x35kg
5x45kg
6x35kg

s.s.
1.bar culs
10x20kg
8x25kg
6x30kg
5x35kg
20x15kg

2.dips
10xbw
8xbw
6xbw
5x6kg
20xbw
6xbw

machine pearcher curls
10x25kg
8x30kg
6x35kg
5x40kg

close bench press
10x37kg
8x42kg
6x47kg
5x52kg

inclince bench
10x47kg
8x52kg
6x57kg
dropset
5x67kg
5x57kg
5x47kg
6x37kg
machince overhead press
5x60kg
5x70kg
5x75kg
5x80kg
5x85kg

abs;
hanging knee raises 2x15
knee-in 2x15

the pope
03-22-2011, 05:07 PM
so after much thinking, im going be starting a low carb,high pro,high fat deit. this is my frist time doing a cut like this, i just want to get my body fat down for the summer going keep the workout petty much the same as im enjoying them but going be doing fewer cardio seasions so i dont lose to much mucle, i got a bit of a shock when i worked out my body fat 21.6% :eek:
so here we go
weight 210lbs
bf 21.6%

the pope
03-22-2011, 05:15 PM
legs

squats:
7x67kg
10x57kg
12x37kg

leg press
8x150kg
10x140kg
12x130kg

leg ex
8x50kg
12x45kg

leg curls
8x40kg
10x37kg
12x35kg

seated calf raise
8x90kg
10x80kg
12x70kg

s.s
1.pull ups assted
12x50kg
10x40kg
8x30kg

2.cable curls
8x40kg
10x35kg
12x25kg

ads
weigthed sit ups 3x12,10,10x3,4,5kg
leg raises 3x10

felt bait today to much drink over paddys week i say

the pope
03-23-2011, 07:44 AM
delts

overhead dum press
7x25kg
10x22kg
12x20kg

lat raises
8x12kg
10x10kg
12x10kg

one arm cablelat raies
15x15kg
12x15kg

front raises cable
12x30kg
10x35kg
8x40kg

barbell shurgs
8x67kg
10x57kg
812x54kg

the pope
03-24-2011, 01:19 PM
body curicts]
push ups
abs

2mile walk

the pope
03-25-2011, 12:01 PM
chest:

bench press
10x57kg
7x67kg
5x77kg

inclince bench press
12x42kg
10x50kg
7x57kg

dumbell press
12x17kg
10x20kg
6x27kg
5x30kg

dumbell flys
12x10kg
10x12kg
8x15kg

triceps
dips
12xbw
10xbw
7x7.5kg

dumbell churchers
10x7.5kg
8x10kg
7x10kg

dumbell ex
10x17.5kg
10x17.5kg

push downs
25x20kg
21x25kg
fx30kg

good workout was disaponted in the bench but all in all good workout

the pope
03-26-2011, 02:28 PM
back

pull ups assted
12x60kg
10x50kg
8x40kg
6x30kg

lat pulldowns
12x50kg
10x60kg
8x70kg
6x80kg

bent over rows
12x37kg
10x47kg
8x57kg
6x67kg

1arm rows
8x22.5kg
8x22.5kg

deadlifts
12x37kg
10x50kg
8x60kg
6x67kg

biceps
jumping chins
8xbw
7xbw
5xbw

barbell curls
15x15kg
10x25kg
8x30kg
6x30kg

cable peracher curls
12x15kg
10x20kg
8x25kg
6x35kg

incline hammer curls
10x7.5kg
8x7.5kg
fx10kg

good seasion arms hanging off me

the pope
03-28-2011, 07:37 AM
legs

leg ex
15x30kg
12x40kg
8x45kg
7x50kg

squats
15x27kg
10x47kg
8x57kg
6x67kg
(theses felt real hard today )

leg press
20x90kg
20x95kg
15x100kg
12x105kg

leg curls
15x25kg
12x30kg
1040kg
8x45kg

stiff leg deadlift
15x20kg
15x20kg
15x20kg
15x20kg

dumbell calf raise
12x15kg
10x20kg
8x25kg

abs
leg raise on bench 3x10
crunch 3x10
cross body crunch 3x10
crunch with legs raised 3x10

GazzyG
03-28-2011, 09:59 AM
Good job keeping at it, matey!

Keep it up!

the pope
03-29-2011, 12:39 PM
Good job keeping at it, matey!

Keep it up!

thanks gazzyg my body starting ta get used to the low carb deit so all going good

the pope
03-29-2011, 12:51 PM
shoulders
dumbell press
15x15kg
12x17.5kg
8x22.5kg
6x25kg

behind neck press
15x20kg
10x35kg
9x35kg

lat raise
15x6kg
12x7.5kg
10x10kg
8x10kg
6x12.5kg

1 arm cable raise
10x10kg
10x12kg
6x20kg

dumbell front raise
12x7.5kg
10x7.5kg
8x10kg

shurgs
10x30kg
8x32.5kg
6x35kg

triceps

skull churchers
12x22kg
10x27kg
7x32kg
4x35kg

dips
12xbw
10xbw
8x5kg
7x5kg

pushdowns
20x20kg
15x25kg
12x30kg
11x35kg

dum ex
12x12.5kg
10x17.5kg
8x22.5kg

cable curls 3x12,10,8x25,35,45kg
pullups 2x8xbw

the pope
03-30-2011, 11:26 AM
back

pullups
5x5xbw

pullups assed
10x50kg
8x40kg
6x30kg

pulldown
12x50kg
10x60kg
8x70kg
5x80kg

bent over rows
12x27kg
10x37kg
8x47kg
6x57kg

1 arm rows
12x15kg
10x20kg
8x22kg
6x25kg

cable rows
12x50kg
10x70kg
8x80kg
6x90kg

deadlifts
10x30kg
10x47kg
8x67kg
6x72kg

bent over lat raise
8x7.5kg
8x7.5kg

cardio:
bike intervilles for 10mins

GazzyG
03-30-2011, 11:32 AM
Huge volume all the time mate! You must be perma-knackered from it bud, haha!

the pope
03-31-2011, 03:59 PM
chest

incline bench press
15x27kg
12x47kg
10x67kg
6x77kg

bench press
12x30kg
10x57kg
8x70kg
5x87kg

dumbell press
12x17kg
10x22kg
8x25kg
5x30kg

inclince flys
15x8kg
12x10kg
10x10kg
8x12kg

biceps

barbell curls
12x15kg
10x20kg
8x25kg
7x30kg (drop set no rest)
fx15kg

ez bar pearcher curls
12x17kg
10x22kg
8x27kg
6x32kg

incline bembell curls
10x8kg
8x10kg
6x15kg

con curls
10x10kg
10x10kg
8x12kg

good workout good benching, hands were falling off me at the end off it!

the pope
03-31-2011, 04:05 PM
Huge volume all the time mate! You must be perma-knackered from it bud, haha!

ya the volume is pretty high alright, i do be knackered some morrings when going ta work ,its hard laying blocks after lifting weights the night before lol

but for the last too weeks i seem to have more go in me when im in the gym and outside it, must be the deit ,but then gain im cutting at the moment ??????:confused:

the pope
04-01-2011, 01:30 PM
cardio 1 hr football training

it was hard taday after last nights workout, did have much as much food as i useally have, busy all day, have to get a few shakes in before bed lol

Off Road
04-01-2011, 01:45 PM
That was a crap-load of curling. Pumpin' da gunz.

the pope
04-02-2011, 02:37 PM
That was a crap-load of curling. Pumpin' da gunz.

thanks dfor droping in or, ya man my arms were falling off me at the end of the workout all good do

the pope
04-02-2011, 02:37 PM
cardio: 90mins football match

GazzyG
04-02-2011, 02:47 PM
Nice work mate.

My mates have a sunday football team going - I've not played with them for years. Might give it a bash this summer, bit of conditioning eh?

the pope
04-04-2011, 10:06 AM
Nice work mate.

My mates have a sunday football team going - I've not played with them for years. Might give it a bash this summer, bit of conditioning eh?

ya man, its my frist full match since my injury, you should gave it ago its a lot better and more fun than runing on a treadmill lol

the pope
04-04-2011, 10:19 AM
delts:

dumbell press
15x15kg
13x17.5kg
9x22.5kg
8x25kg

behind neck press
15x20kg
11x35kg
10x35kg
6x35kg

dumbell lat raise (all kgs/reps each hand)
15x6kg
13x7.5kg
11x10kg
7x12.5kg

1 arm cable raise
11x10kg
10x12.5kg
7x15kg

front dumbell raise (all kgs/reps each hand)
13x7.5kg
11x7.5kg
9x10kg

dumbell shurgs
11x30kg
9x32.5kg
7x35kg

back

pulldowns
10x50kg
10x50kg

machine rows
10x60kg
10x60kg

the pope
04-05-2011, 04:26 PM
legs

leg press
15x80kg
12x100kg
10x120kg
7x150kg

leg ex
15x30kg
13x40kg
9x50kg
7x55kg

leg curls
13x25kg
11x30kg
9x35kg
7x40kg

stiff leg deadlift
15x20kg
15x20kg
15x20kg
15x20kg

calf raises
15x60kg
12x80kg
12x80kg
10x100kg
10x100kg
8x120kg

triceps

skull curchers
15x18kg
13x22kg
11x18kg
9x30kg
5x35kg

pushdowns
20x20kg
18x25kg
16x30kg
12x35kg
8x40kg

rope pull downs
15x15kg
12x20kg
10x25kg
8x30kg

1 arm ex
12x8kg
10x10kg
10x10kg

abs
curnch 2x10
cross body 2x10
leg raises 2x10
crunch legs raiesed 2x10

was hard today feelt bait but got threw.

the pope
04-08-2011, 03:20 PM
back

pullups
7xbw
6x bw
5xbw

pull ups assted
12x30kg
10x30kg
9x30kg

pull downs
12x50kg
11x60kg
9x70kg
7x80kg

seated cable rows
15x50kg
12x70kg
9x80kg
7x90kg

bent over bar rows
15x27kg
12x37kg
9x47kg
7x57kg

deadlifts
10x47kg
9x57kg
7x67kkg
6x77kg
4x87kg

biceps

cin ups
5xbw
5xbw
5xbw

barbell curls
15x15kg
13x20kg
11x25kg
9x30kg
5x35kg

incline curls
12x7.5kg
11x7.5kg
9x10kg
5x15kg

con curls
12x10kg
9x12.5kg

rope hammer culs
15x25kg
12x35kg
7x40kg

pearcher curls
12x27kg
9x32kg

cardio: 1 hr football traning

my arms were falling off me after todays workout

GazzyG
04-08-2011, 03:49 PM
my arms were falling off me after todays workout

Not surprised - that's a lot of curling, lol!

Good going.

the pope
04-11-2011, 02:52 PM
Not surprised - that's a lot of curling, lol!

Good going.

thanks gazzyg

the pope
04-11-2011, 02:53 PM
5/8/11
cardio 1 hr football

the pope
04-11-2011, 02:58 PM
chest
bench press
15x47kg
11x57kg
9x67kg
7x77kg
5x87kg

incline bench press
15x17.7kg
12x47kg
10x57kg
8x67kg

machine press
12x50kg
10x60kg
8x70kg

incline flys
12x10kg
10x12kg
8x15kg

legs

leg press
10-x100kg
8x120kg
6x130kg

leg ex
15x25kg
12x40kg
11x45kg
7x50kg

leg curls
12x25kg
10x30kg
8x35kg

calf rasies
12x80kg
10x90kg
8x100kg

GazzyG
04-11-2011, 03:55 PM
Great press day mate.

the pope
04-13-2011, 09:24 AM
Great press day mate.

thanks gazzy

the pope
04-13-2011, 09:35 AM
delts

saeted dumbell press
12x15kg
6x25kg
9x22.5kg
11x.5kg

machine delt press
15x30kg
8x70kg
10x60kg
12x50kg

lat raies
8x12.5kg
11x10kg
13x7.5kg

front cable raise
15x10kg
8x25kg
10x20kg
12x15kg

bent over lat raies
13x7.5kg
11x7.5kg

dumbell shrugs
7x35kg
9x32.5kg
11x30kg

tricps

skull churchers
5x37kg
8x32kg
10x27kg

pushdowns
18x35kg
20x30kg
23x25kg
fx20kg

dips
120x6kg
12xbw
10xbw

s.s
rope pushdown 3x10x25kg
tricp manchine 3x10x40kg

abs
leg raise 2x10
haging knee raises 2x10
cross body crunch 2x10

the pope
04-14-2011, 03:16 PM
had a long hard day in work taday went to the gym afterwards didnt have much in the tank still better than notting

back

pulldowns
15x25kg
5x80kg
7x70kg
9x60kg
12x50kg

machime rows
15x40kg
5x100kg
7x90kg
10x65kg
12x50kg

close grip pulldowns
12x35kg
10x50kg
8x60kg

bent over rows
10x20kg
8x47kg
5x67kg

deadlifts
8x67kg
8x77kg
5x97kg

was ment to do biceps todat as well had notting left in the tan. could be the low crads im on at the moment

the pope
04-19-2011, 04:19 AM
18/4/11

short seasion yesterday , just did a full body workout with light weights

going be starting the bgb rotine this week iv been reading up on it for a while now and it looks a good rotine and a lot of people have good resluts on the program from what iv read, its a good program that can be used for cuting as well as bulking, so going to do this for the next few weeks and see how it goes, any help would be welcome.

the pope
04-19-2011, 05:25 PM
so here it goes day 1 of bgb been looking forward to this:

bgb day 1:

rack pulls
5x67kg
5x77kg
5x87kg
4x90kg
4x90kg

1 arm rows
8x22.5kg
8x25kg
8x27.5kg

cable rows
12x50kg
12x50kg
12x50kg

bench press
5x47kg
5x57kg
5x60kg
4x77kg
4x77kg

incline dumbell press
8x22.5kg
8x27.5kg
7x27.5kg

incline flys
12x10kg
12x10kg
12x10kg

standing calf pres
12x63kg
12x63kg
12x63kg

a good frist day over all,was getting the feel of the program today and i like it, weight was a bit lighter than im used ta, but prob down to the fact that im cutting and getting the feel of it ,could feel it in the back and chest after i was done,

Kiff
04-19-2011, 10:20 PM
Starting to throw some big numbers around mate.

the pope
04-20-2011, 01:15 PM
hows it going kiff thanks man

cardio:
1 hr football traning

the pope
04-21-2011, 03:02 PM
day2
legs:
squats
5x47kg
5x57kg
5x67kg
5x67kg

leg press
8x80kg
8x80kg
8x80kg

leg curls
12x30kg
12x30kg
12x30kg

biceps:
incline curls
5x10kg
5x10kg
5x12.5kg
5x15kg
4x15kg

ez bar hammer curls
8x18kg
8x23kg
8x23kg

barbell culs
10x20kg
8x35kg
7x30kg

cable pearcher curls
12x20kg
12x20kg
12x25kg ( superset with pushdown @25kg to failer)

abs:
leg raies 2x10
cross body 2x10
crunch 2x10

good workout feilt it in the legs could have been the cardio yesterday

Mark!
04-21-2011, 03:53 PM
Whats up man, lots of work and volume in here. Awesome stuff, stay at it.

Kiff
04-24-2011, 06:45 AM
Solid leg session

the pope
04-26-2011, 01:51 AM
Whats up man, lots of work and volume in here. Awesome stuff, stay at it.

hi, mark thanks for droping in man, ya iv been doing a lot of volume latelly its good going , thanks man

the pope
04-26-2011, 01:52 AM
Solid leg session

thanks kiff there sore for about 3 days after :) all good do

the pope
04-26-2011, 01:54 AM
i was away the weekend so didnt get much done but i did get to the gym sat morr and did back,delts and abs not to bad

GazzyG
04-26-2011, 04:10 AM
Keep at it bud. That bench is moving, 77kg is a good effort.

the pope
04-27-2011, 03:28 PM
25/4/11 cardio: 90mins football game

so i wont be doing bgb for a few weeks cause doing a lot of overtime in work and with the football so will cont the same rotine for a while

did this workout at home today as couldntr make it to work over working late

arms

barbell curls
10x30kg
10x30kg
10x30kg

over head bar ex
10x20kg
10x20kg
10x20kg

chin ups
10xbw
10xbw
10xbw

dips
10xbw
10xbw
10xbw

dumbell curl
15x10kg
15x10kg
12x10kg

kicbacks
10x10kg
10x10kg
10x10kg

s.s
reves curls
10x20kg
10x20kg
dumbell ex
10x10kg
10x10kg

abs:
crunch 2x10
leg raise 2x10
cross body 2x10

the pope
04-27-2011, 03:30 PM
Keep at it bud. That bench is moving, 77kg is a good effort.

thanks gazzyg hopefully get back up ta the 80kg in the next few weeks

the pope
04-28-2011, 03:29 PM
delts

machine overhead press
12x50kg
10x55kg
8x60kg
8x65kg

arlond press
12x15kg
10x20kg
8x20kg
7x22.5kg

lat raises
12x10kg
10x10kg
10x10kg

cable front rasies
12x10kg
10x10kg
10x10kg

bent over lat raies
10x7kg
10x7kg
10x7kg

back

pulldowns
12x50kg
10x55kg
8x60kg
8x65kg

seated rows
10x50kg
10x60kg
8x70kg

rack pulls
10x48kg
8x68kg
8x88kg
5x108kg

1 arm rows
12x20kg
10x25kg
8x27.5kg

dumbell shurgs
10x30kg
10x30kg
10x30kg

the pope
05-03-2011, 01:24 PM
done my chest at the weekend andv cardio fotball match for 90 mins did have time to post it up

the pope
05-03-2011, 02:13 PM
arms

barbell curls
10x30kg
10x30kg
10x30kg

overhead bar tricps ex
10x20kg
10x20kg
10x20kg

one arm dumbelll curls
10x15kg
10x15kg
10x15kg

dumbell ex
10x15kg
10x15kg
10x15kg

con curls
10x12kg
10x12kg
10x12kg

kickbacks
10x10kg
10x10kg
10x10kg

revse curls
10x22kg
10x22kg
10x22kg

dips
fxbw
fxbw
fxbw

abs
curnch 2x10
leg raies 2x10
side bends 2x10

the pope
05-04-2011, 04:47 PM
cardio; 20 in treadmill at mod pace

chest
incline bench press
10x30kg
10x70kg
10x70kg
10x70kg

bench press
10x57kg
6x80kg
4x80kg
2x80kg

dumbell bench press
10x22.5kg
10x25kg
8x30kg
6x30kg

machine press
12x35kg
10x45kg
10x50kg

legs
leg press
10x90kg
10x130kg
10x130kg
10x130kg

leg ex
10x50kg
10x50kg
10x50kg


leg curls
10x35kg
10x35kg
10x35kg

calf raies
10x80kg
10x80kg
10x80kg

cardio: 20 min bike mod pace

the pope
05-05-2011, 02:24 PM
cardio: 20min mod speed

delts

machine press
12x40kg
10x50kg
8x60kg
6x70kg

arlond press
10x15kg
10x18kg
8x22.5kg

dumbell lat raies
10x8kg
10x8kg
10x12kg
9x12kg

front raies
10x8kg
10x8kg
10x8kg

dumbell shurgs
10x30kg
10x30kg
10x30kg

abs:
side bends 2x10x15kg
curcnh 2x10
leg raies 2x10

cardio:20 min mod speed

the pope
05-08-2011, 07:00 AM
cardio: 90 min soccer match

Off Road
05-08-2011, 07:16 AM
How's the volume bodybuilding stuff treating you? Seeing improvements?

the pope
05-11-2011, 03:56 PM
How's the volume bodybuilding stuff treating you? Seeing improvements?

how it going OR its good i like doing more volume when traning as for improvements not much bigger bit def more toned and ripped, but i was allso on a low crab deit and i think i lost a bit of weight and mucle to fast ,so im going try and do a slow clean bulk, and try bulk up with out that much fat

im starting a 5x5 program for the next few mounths its like needsize 5x5 have you tryed it before?

ill be droping down my weights for a few weeks and slowlly build back up for better inprovements

the pope
05-11-2011, 04:46 PM
new 5x5 program

10/5/2011

chest
dumbell bench press
5x22.5kg
5x22.5kg
5x22.5kg
5x22.5kg
5x22.5kg

incline bench press
10x60kg
8x67kg

bench press
5x75kg
3x75kg

dumbell flys
8x10kg
10x10kg

triceps
close grip press
5x37kg
5x37kg
5x37kg
5x37kg
5x37kg

dips
10xbw
10xbw

skull crushers
8x22kg
10x22kg

pushdowns
fx25kg
fx25kg

abs
crunch 2x10
leg raies 2x10
side bends 2x10x10kg

cardio:none.

the pope
05-11-2011, 04:50 PM
delts

militaty press
5x42kg
5x42kg
5x42kg
5x42kg
5x42kg

aronld press
12x10kg
8x15kg
6x17.5kg

side lat raise
12x8kg
8x10kg
8x10kg

front raies
8x8kg
8x8kg

barbell shurgs
5x62kg
5x62kg
5x67kg
5x67kg
5x67kg

cardio:10 min treadmill

Off Road
05-11-2011, 05:13 PM
Never seen that 5x5 before. Definitely looks bodybuilding oriented.

the pope
05-12-2011, 03:14 PM
Never seen that 5x5 before. Definitely looks bodybuilding oriented.

its needsize 5x5 program, read a lot of good things about it ,its has bodybuilding stuff in it, so far i like it do,

the only thing i done was add an extra exazise each day and a small bit of cardio

it base on progressive overload meaing every week you try and incress the amount of stress on the muscles, you chose one compound for the 5x5 and 2 other exerises for 2 sets @ 8-12 reps, you start light and concentrate on form, it targets fas twitch and slow twitch muscle fibres in the same work out so you can gain lots of size and strenght at the same time

the pope
05-12-2011, 03:15 PM
cardio :90 mins match

the pope
05-14-2011, 12:58 PM
back

deadlifts
5x62kg
5x62kg
5x67kg
5x67kg
5x67kg

pull ups
5xbw
5xbw
7xbw

pulldowns
12x30kg
10x55kg
8x60kg

1 arm rows
10x25kg
8x27kg

beicps

ez curls
5x28kg
5x28kg
5x28kg
5x28kg
5x30kg

dum incline bench curls
10x10kg
8x10kg

ez bar peracher curls
12x18kg
10x22kg
8x22kg

jumping chins
5xbw
5xbw

res cable curls
10x25kg
12x20kg

abs
curnch 2x10
leg raies 2x10
cross body 2x10

the pope
05-17-2011, 02:52 PM
chest:

dumbell press
5x22.5kg
5x22.5kg
5x25kg
5x25kg
5x25kg

incline bench
10x60kg
8x67kg

dumbell flys
10x10kg
10x10kg

push ups
10xbw
10xbw

triceps

close bench press
5x37kg
5x37kg
5x40kg
5x40kg
5x40kg

skull curchers
10x22kg
10x22kg

dips
10xbw
10xbw

rope pulldowns
fx15kg
fx15kg

abs:
cross body 2x10
curnch 2x10
leg raies 2x10

the pope
05-18-2011, 01:06 PM
delts

mill press
5x40kg
5x40kg
5x47kg
5x47kg
5x47kg

lat raises
12x8kg
10x10kg
10x10kg

front raises
10x8kg
10x8kg

bent over lat raises
10x8kg
10x8kg

barbell shurgs
5x67kg
5x67kg
5x67kg
5x67kg
5x67kg

biceps

ez curls
5x27kg
5x27kg
5x27kg
5x27kg
5x27kg

inclince curls
10x10kg
11x10kg

ez peacher curls
10x22kg
10x22kg

revs curls
10x22kg
10x22kg

chin ups
5xbw

cardio:none

felt i had loads left in the thank today but held off for now allso right elbow starting to get sore when doing chin ups???

Off Road
05-18-2011, 03:02 PM
Tons of work. You must have great conditioning to feel fresh after all of that.

the pope
05-21-2011, 06:32 AM
Tons of work. You must have great conditioning to feel fresh after all of that.

dont no about the conditioning lol, but i did feel i could have done more, must be the refeeding after the low carb deit

Off Road
05-21-2011, 06:57 AM
Refeeds definitely spike the energy, don't they.

the pope
05-21-2011, 03:37 PM
Refeeds definitely spike the energy, don't they.

yep they sure do especially after doing a cut, body missed those crsbs:)

the pope
05-21-2011, 03:45 PM
back

deadlifts
5x67kg
5x67kg
5x67kg
5x67kg
5x67kg

pullups
7xbw
6xbw
5xbw

pulldowns
10x55kg
8x60kg

1 arm rows
10x25kg
10x27.5kg

legs

leg press
5x110kg
5x110kg
5x110kg
5x110kg
5x110kg

leg ex
10x45kg
8x45kg

leg curls
10x35kg
8x35kg

calf raises
10x80kg
10x80kg

cardio: 1and a half hr walk

god workout over all felt hard after the deads in a good way do.

the pope
05-26-2011, 10:38 AM
chest

dumbell press
5x25kg
5x25kg
5x25kg
5x27kg
5x27kg

bench press
10x72kg
6x80kg

incline flys
10x10kg
10x12.5kg

triceps

close grip bench press
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

rope pusdown
fx15kg
fx20kg
fx25kg

dumbell ex
12x15kg
10x20kg
8x25kg

abs:
leg raises 2x10
crunch 2x10
side bends 2x10x10kg

cardio :none

im on hols at the moment ,and im useing the gym in the hotel, not much there do.

the pope
05-26-2011, 10:44 AM
delts

mil press
5x45kg
5x45kg
5x47kg
5x47kg
5x47kg

aronld press
10x15kg
8x17kg
4x17kg

lat raies
10x10kg
8x12kg

front raises
10x8kg
10x8kg

barbell shurgs
5x67kg
5x67kg
5x67kg
5x67kg
5x67kg

biceps:

bar curls
5x35kg
5x35kg
5x35kg
5x35kg
5x35kg

dumbell peacher curls
10x12kg
10x15kg

incline curls
10x10kg
7x12kg

revescurls
5x30kg
8x20kg
10x15kg

cardio: 20 min swim

the pope
05-26-2011, 02:06 PM
back

deadlifts
5x67kg
5x67kg
5x67kg
5x67kg
5x67kg

barbell rows
10x50kg
10x50kg

1 - arm rows
10x27kg
10x27kg
8x27kg

squats
10x40kg
10x40kg
10x40kg

standing calf press
10x30kg
10x30kg
10x30kg

abs
curch 2x10
leg rais 2x10
side bends 2x10x10kg

the pope
06-02-2011, 03:19 PM
back from hoils

chest
bench press
6x20kg
6x30kg
6x47kg
6x57kg
6x67kg
6x77kg
2x77kg
2x77kg
2x77kg

incline dumbell press
10x22.5kg
8x22.5kg

fly manchine
10x35kg
8x45kg

delts
mil press
6x17kg
6x20kg
6x27kg
6x30kg
6x37kg
6x42kg
2x42kg
2x42kg
2x42kg

lat raise
10x9kg
8x12kg
6x12kg

tricps
close grip bench press
6x10kg
6x17kg
6x20kg
6x27kg
6x37kg
6x42kg
2x42kg
2x42kg
2x42kg

pushdown
fx25kg
fx25kg

abs;
side bends 2x15x8kg
leg raises 2x10

Off Road
06-02-2011, 03:45 PM
Welcome back.

the pope
06-03-2011, 01:41 PM
Welcome back.

thanks OR nice to be back had a good 2 weeks on hoils do

the pope
06-03-2011, 01:41 PM
cardio 1 and half hrs football

the pope
06-06-2011, 12:20 PM
back

barbell rows
5x45kg
5x50kg
5x55kg
5x60kg
5x60kg

1 arm rows
8x25kg
8x25kg
8x25kg

close grip pulldowns
10x49kg
10x49kg
12x42kg

chest

bench press
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

incline dumbell press
8x22.5kg
8x22.5kg
8x22.5kg

incline flys
10x15kg
10x12kg
12x10kg

abs:
leg raises : 2x10
side bends: 2x10x10kg

cardio: none

the pope
06-07-2011, 03:13 PM
cardio: 30 mins game off ball

Off Road
06-07-2011, 07:52 PM
That was a good loking chest/back session.

the pope
06-08-2011, 11:24 AM
That was a good loking chest/back session.

thanks OR can still feel it the next day, which is allways good

the pope
06-09-2011, 03:35 PM
legs:

squats
5x47kg
5x47kg
5x47kg
5x47kg
5x47kg

leg press
8x110kg
8x110kg
8x110kg

leg curls
12x42kg
15x35kg
20x33kg

seated calf press
10x78kg
10x78kg
10x78kg

biceps

ez curls
5x25kg
5x30kg
5x33kg
5x33kg
5x33kg

chin ups
8xbw
8xbw
8xbw

dumbell curls
12x9kg
10x12kg
8x14kg

reves curls
8x25kg
8x25kg
8x25kg

Kiff
06-10-2011, 07:33 AM
Some good sessions man.

the pope
06-11-2011, 01:47 PM
Some good sessions man.

thanks kiff

the pope
06-11-2011, 01:52 PM
back

pulldowns
5x56kg
5x60kg
5x62kg
5x62kg
5x62kg

tbar rows
8x45kg
8x55kg
8x65kg

bar pull overs
12x15kg
12x15kg
10x15kg

delts

overhead bar press
5x25kg
5x27kg
5x27kg
5x27kg
5x27kg

lat raises
8x10kg
8x10kg
8x12kg

front raies
8x10kg
8x10kg

shurgs
10x30kg
10x30kg
10x30kg

abs:
side bends 2x15x10kg
curnch 2x10
knee in 2x15

cardio:none

the pope
06-12-2011, 09:11 AM
romain deadlifts
5x45kg
5x50kg
5x55kg
5x65kg
5x65kg

good morings
8x20kg
8x20kg
8x20kg

leg ex
12x56kg
15x42kg
2x35kg

triceps

skull crushers
5x20kg
5x25kg
5x25kg
5x25kg
5x25kg

pushdowns
8x28kg
8x28kg
8x28kg

dips
10xbw
10xbw
10xbw

cardio:none

the pope
06-14-2011, 03:37 PM
back

barbell rows
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

1-arm rows
8x25kg
8x25kg
8x25kg

close grip pull downs
10x49kg
10x49kg
12x42kg

chest

bench press
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

incline dumbell press
8x22.5kg
8x22.5kg
8x22.5kg

incline flys
10x15kg
10x12kg
12x10kg

push ups (very slow)
10xbw
10xbw
10xbw

abs:
side bends 2x10x10kg
curnch 2x10
knee-in 2x10

the pope
06-15-2011, 03:36 PM
legs

squats
5x50kg
5x50kg
5x50kg
5x50kg
5x50kg

leg press
8x110kg
8x110kg
8x110kg

leg curls
10x35kg
10x35kg
10x35kg

beicps

ez curls
5x35kg
5x35kg
5x35kg
5x35kg
5x35kg

dumbell curls
12x10kg
10x12kg
8x14kg

dumbell pearcher curls
10x10kg
10x10kg
8x12kg

res ez curls
8x25kg
8x25kg
8x25kg

cardio: none

GazzyG
06-16-2011, 12:43 PM
Always impresses me how your sessions and so BIG!

the pope
06-17-2011, 01:06 PM
Always impresses me how your sessions and so BIG!

thanks gazzy

the pope
06-17-2011, 01:11 PM
back

pulldowns
5x52kg
5x52kg
5x63kg
5x63kg
5x63kg

rack pulls
8x90kg
8x90kg
8x90kg

dumbell pullovers
12x12kg
12x12kg
10x14kg

delts

overhead press
5x27kg
5x27kg
5x27kg
5x30kg
5x30kg

lat raies
8x10kg
8x10kg
8x12kg

front raies
8x10kg
8x10kg

dumbell shurgs
10x30kg
10x30kg
10x30kg

the pope
06-18-2011, 01:50 PM
romain deadlift
5x65kg
5x65kg
5x65kg
5x65kg
5x68kg

good morrings
10x20kg
8x20kg
8x20kg

leg ex
12x56kg
15x42kg
20x35kg

tricps

skull churchers
5x27kg
5x27kg
5x27kg
5x27kg
5x27kg

pushdowns
10x28kg
8x28kg
8x28kg

dips
12xbw
10xbw
10xbw ( tricps on fire here)

abs:
side bends 2x15x10kg
curnch 2x15
leg raises 2x15

cardio: none

the pope
06-20-2011, 03:25 PM
back

bar rows
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

1-aem rows
10x25kg
5x30kg
5x30kg

chest

bench press
5x75kg
5x75kg
5x75kg
5x78kg
5x78kg

incline dum press
10x22.5kg
10x22.5kg
8x22.5kg

incline flys
10x15kg
12x12kg
15x10kg

abs:
side bends 2x15x10kg
curnch 2x15
leg raises 2x15

cardio; none

i was got for time today couldnt get in close grip pulldowns, allso got bcaa today going see how they workout

the pope
06-21-2011, 03:06 PM
legs

squats
5x50kg
5x50kg
5x50kg
5x55kg
5x55kg

leg press
10x110kg
8x110kg
8x110kg

leg curls
12x35kg
10x35kg
8x35kg

calf raies
10x35kg
10x35kg
10x35kg

biecps

ez curls
5x35kg
5x35kg
5x35kg
5x35kg
5x38kg

dumbell curls
12x10kg
12x12kg
19x14kg

dum pearcher curls
12x10kg
12x10kg
10x12kg

revs curls
6x20kg
6x20kg
6x20kg

cardio: none.

the pope
06-22-2011, 04:15 PM
cardio: 20 min treadmill

abs:
side bends 2x15x10kg
curnch 2x15
leg raies 2x15

push ups
15xbw
15xbw

incline bench
10x50kg
8x60kg

the pope
06-23-2011, 03:00 PM
delts

barbell press
5x30kg
5x30kg
5x33kg
5x33kg
5x33kg

lat raies
10x10kg
10x10kg
8x12kg

front raises
10x10kg
8x10kg

shurgs
10x30kg
10x30kg
10x30kg

back

pulldowns
5x53kg
5x63kg
5x63kg
5x63kg
5x68kg

rack pulls
8x90kg
8x90kg
8x90kg

pullovers
12x12kg
12x12kg
10x14kg

pull ups
3xbw
3xbw

pull ups assted
6xbw
5xbw

cardio: none

Off Road
06-23-2011, 03:05 PM
Still putting up some big volume. I think my arms would have fallen off by now :)

the pope
06-24-2011, 01:58 PM
romain deadlifts
5x65kg
5x65kg
5x65kg
5x68kg
5x68kg

good morrings
10x27kg
10x27kg
10x27kg

leg exsteion
12x56kg
15x42kg
20x35kg

tricpes

skull cursh
5x27kg
5x27kg
5x27kg
5x30kg
5x30kg

push downs
10x28kg
10x28kg
10x28kg

dips
10x5kg
10xbw
10xbw

abs
curnch 2x15
side bends 2x15x10kg
leg raises 2x15

cardio: 10 min bike

the pope
06-24-2011, 01:59 PM
Still putting up some big volume. I think my arms would have fallen off by now :)

ya my arms and back were sore all day. good sien do:)

GazzyG
06-24-2011, 02:10 PM
Great workout, always lots of volume. Nice dips!

the pope
06-27-2011, 02:53 PM
Great workout, always lots of volume. Nice dips!

thanks gazzy im like this bgb program getting good workouts in, and starting to put back on a bit of size as well

the pope
06-27-2011, 02:58 PM
chest

bench press
5x75kg
5x75kg
5x75kg
5x80kg
5x80kg

incline dum press
10x22.5kg
10x22.5kg
10x22.5kg

incline flys
15x10kg
12x12kg
12x12kg

push ups
10xbw
10xbw

abs:
side bends 2x15x10kg
curnch 2x15
leg raies 2x15

cardio :none

i was ment to do my back aswell today but i was on the beer over the weekend and was farely tired after my chest workout

the pope
06-28-2011, 02:42 PM
back

bar rows
5x68kg
5x68kg
5x68kg
5x68kg
5x68kg

1 arm rows
8x30kg
8x30kg
8x30kg

close grip pull downs
8x54kg
10x49kg
12x49kg

pull ups
5xbw
3xbw

the pope
07-01-2011, 05:40 AM
legs
squats
5x50kg
5x50kg
5x53kg
5x53kg
5x53kg

leg press
12x115kg
10x115kg
10x115kg

leg curls
12x35kg
10x35kg
10x35kg

bicps

ez curls
5x35kg
5x35kg
5x35kg
5x35kg
5x35kg

dumbell curls
12x10kg
10x12kg
9x14kg

peacer curls
10x10kg
10x12kg
8x12kg

revs curls
6x25kg
6x25kg

cardio :none

the pope
07-05-2011, 03:06 PM
havent been on here since last week been very busy at the moment, but did get to the gym i done my back and delts on a friday and my legs and tricps on sat and rested up sun and monday

the pope
07-05-2011, 03:11 PM
chest

bench press
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

incline dumbell press
12x22.5kg
10x22.5kg
8x22.5kg

decline dum press
10x12kg
10x14kg
10x16kg

incline flys
12x12kg
10x12kg
8x12kg

back

barbell rows
5x68kg
5x68kg
5x68kg
5x68kg
5x68kg

1-arm rows
8x30kg
8x30kg
8x30kg

close grip pulldowns
8x54kg
10x49kg
12x42kg

cardio: none

the pope
07-06-2011, 03:15 PM
legs

squats
5x50kg
5x50kg
5x53kg
5x53kg
5x53kg

leg press
10x115kg
10-x115kg
10x115kg

leg curls
10x35kg
10x35kg
10x35kg

biceps

ez curls
5x38kg
5x38kg
5x38kg
3x38kg
5x38kg ( had a bit of help here getting the bar up but was very slow on the way down arms were on fire)

dum bell curls
12x12kg
10x12kg
8x14kg

peacher curls
12x10kg
10x12kg
8x14kg

revs curls
8x20kg
8x20kg
8x20kg

abs:
side bends 2x20x10kg
curnch 2x20

cardio none

the pope
07-08-2011, 12:58 PM
7/7/2011

cadio:

15min treadmill

15min bike

the pope
07-08-2011, 01:06 PM
delts

barbell press
5x38kg
5x38kg
5x38kg
5x38kg
5x38kg

lat raies
12x10kg
10x12kg
10x12kg

front raies
12x10kg
10x10kg
10x10kg

shurgs
10x30kg
10x30kg
10x30kg

back

pulldowns
5x63kg
5x63kg
5x63kg
5x63kg
5x68kg

rack pulls
10x90kg
10x90kg
8x90kg

dum pullovers
10x14kg
10x14kg
10x14kg

cardo:none

on an nother note weigted myself today and took muresments and weighat is gone from just under 13 stone after my cut up to 13 and a half stone my slow bulk is comeing a long

the pope
07-12-2011, 10:00 AM
chest

bench press
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

dumbell inclince press
10x22.5kg
10x22.5kg
10x22.5kg

machine flys
10x25kg
10x28kg
10x32kg

push ups
10xbw
10xbw

triceps

skull curchsers
5x28kg
5x28kg
5x28kg
5x28kg
5x28kg

pushdowns
10x28kg
10x28kg
10x28kg

dips
10xbw
10xbw
12xbw

kick backs
10x10kg
10x10kg

the pope
07-15-2011, 01:04 PM
cardio ; 1 hr football

the pope
07-15-2011, 01:11 PM
back

bar rows
5x68kg
5x68kg
5x68kg
5x68kg
5x68kg

pull downs
8x54kg
10x49kg
12x42kg

1 arm rows
8x30kg
8x30kg
8x30kg

biceps

ez curls
5x38kg
5x38kg
5x38kg
5x38kg
5x38kg

pearcher curls
12x10kg
10x12kg
8x14kg

dumbell curls
12x12kg
10x14kg
8x14kg

revs curls
8x20kg
8x20kg
8x20kg

abs:
side bends 2x15x10kg
curnch 2x15
leg raies 2x15

the pope
07-15-2011, 01:14 PM
legs
squats
5x50kg
5x50kg
5x53kg
5x53kg
5x53kg

leg press
10x115kg
10x115kg
10x115kg

leg curls
12x56kg
16x49kg
20x42kg

calf bar press
10x40kg
10x40kg
10x50kg

incline bench
10x45kg
8x60kg

push up
10xbw
10xbw

machine press
10x42kg
10x42kg

Kiff
07-15-2011, 03:10 PM
Some proper work in here like it a lot.

the pope
07-25-2011, 03:01 PM
thanks kiff only got to the gym once last week over working shift work but back to nor now

barbell rows
6x40kg
6x45kg
6x50kg
6x55kg
6x60kg
6x68kg
2x68kg
2x68kg
2x68kg

pull downs
6x40kg
6x45kg
6x49kg
6x56kg
6x62kg
6x65kg
2x65kg
2x65kg
2x65kg

ez curls
6x15kg
6x20kg
6x25kg
6x30kg
6x33kg
6x38kg
2x38kg
2x38kg
2x38kg

dum bell rows
10x25kg
8x30kg
8x30kg

dumbell curls
10x15kg
10x15kg
10x15kg

revs curls
10x25kg
10x25kg
8x25kg

abs
side bends 2x10x15kg
curnch 2x15
leg raies 2x15

the pope
07-26-2011, 05:26 PM
45 mins game of ball

the pope
07-27-2011, 04:38 PM
bench press
6x40kg
6x45kg
6x50kg
6x55kg
6x65kg
6x80kg
2x80kg
2x80kg
2x80kg

incince dumbell press
10x20kg
10x22.5kg
8x22.5kg

inclince flys
1x10kg
10x10kg

milyery press
6x15kg
6x20kg
6x25kg
6x30kg
6x33kg
6x38kg
2x38kg
2x38kg
2x38kg

lat raies
12 x10kg
10x12kg
7x12kg

dum bell ex
6x10kg
6x12kg
6x14kg
6x15kg
6x18kg
6x20kg
2x20kg
2x20kg
2x20kg

dips
10xbw
10xbw
10xbw

the pope
07-28-2011, 04:22 PM
1hr 30 mins of condation traning

havent traned like this in a long while legs are falling off me

the pope
07-29-2011, 02:47 PM
ez curls
6x20kg
6x25kg
6x28kg
6x30kg
6x35kg
6x38kg
2x38kg
2x38kg
2x38kg

barbell curls
15x25kg
12x30kg

res cuirls
8x25kg
8x25kg

barbell rows
6x30kg
6x35kg
6x40kg
6x50kg
6x60kg
6x68kg
2x68kg
2x68kg
2x68kg
rack pulls
6x60kg
6x65kg
6x70kg
6x70kg
6x70kg
2x70kg
2x70kg
2x70kg

shurgs barbell
10x69kg
10x68kg
10x68kg

the pope
08-03-2011, 08:10 AM
bench press
6x30kg
6x40kg
6c50kg
6x60kg
6x70kg
6x80kg
2x80kg
2x80kg
2x80kg

i dum press
10x22.5kg
2x22.5kg
2x22.5kg

i flys
12x10kg
10x12kg
8x14kg

mil press
6x15kg
6x20kg
6x25kg
6x28kg
6x30kg
6x35kg
6x38kg
2x38kg
2x38kg
2x38kg

lat raies
12x1kg
10x10kg
8x12kg

skull curchers
6x15kg
6x15kg
6x18kg
6x20kg
6x23kg
6x25kg
2x25kg
2x25kg
2x25kg

dips
10xbw
10xbw
10xbw

Kiff
08-04-2011, 06:00 AM
Nice benching there.

the pope
08-04-2011, 03:16 PM
Nice benching there.

thanks kiff

pull ups
3xbw
3xbw
3xbw

pulldowns
6x35kg
6x42kg
6x49kg
6x56kg
6x62kg
6x69kg
2x69kg
2x69kg
2x69kg

barbell rows
6x25kg
6x35kg
6x45kg
6x55kg
6x63kg
6x68kg
2x68kg
2x68kg
2x68kg

ez curls
6x15kg
6x18kg
6x23kg
6x28kg
6x30kg
5x38kg (only got 5 here so drop down to 35kg for the last few sets)
2x35kg
2x35kg
2x35kg

I dum curls
12x10kg
10x12kg

hammer curls
10x10kg
6x12kg

the pope
08-04-2011, 03:18 PM
1hr 40mins of cond"s traning

Off Road
08-04-2011, 03:21 PM
1hr 40mins of cond"s traning
Not even sure what that says? - lol

the pope
08-05-2011, 10:20 AM
Not even sure what that says? - lol

haha sposed to short for conditioning work :)

Off Road
08-05-2011, 10:30 AM
haha sposed to short for conditioning work :)

Okay, got it. Good stuff, carry on :)

the pope
08-06-2011, 10:46 AM
65mins football match

Off Road
08-06-2011, 02:36 PM
65mins football match

That sounds fun.

the pope
08-11-2011, 04:25 PM
That sounds fun.

fun a good word for it lol

the pope
08-11-2011, 04:32 PM
c1:
warm up

bench press
8x75kg
8x70kg
10x60kg
12x50kg

deadlifts
8x55kg
8x55kg
10x50kg
12x38kg

mil press
8x35kg
8x35kg
10x28kg
12x26kg

ez curls
8x35kg
8x33kg
10x28kg
12x25kg

pressdowns
8x28kg
8x28kg
10x26kg
12x26kg

shurgs (plates)
15x20kg
15x20kg

abs:curnch 2x15kg

notes: ill be keeping my deads and squats a bit light for a while as im still doing preseasion traning so im doing a lot of cardio, at the moment and take to much time to recover

the pope
08-11-2011, 04:33 PM
cardio :45 min game of ball

the pope
08-12-2011, 01:48 PM
squats
6x40kg
5x50kg
5x50kg
5x50kg

romain deadlifts
12x20kg
10x20kg
10x20kg

leg press
8x120kg
10x90kg

leg curls
10x35kg
10x35kg
10x35kg

dum bell calf raise
10xbw
10x10kg
8x12kg

abs:
curnch 2x10
leg rasie 2x10
side bends 2x15x10kg

the pope
08-13-2011, 01:04 PM
pull ups
3xbw
chinups
8xbw
8xbw
7xbw
6xbw

incline dum press
8x30kg
8x22.5kg
10x22.5kg
12x20kg
s.s.
flys
12x10kg

barbell rows
8x55kg
8x60kg
8x68kg
6x68kg

dumbell press
8x20kg
8x20kg
10x18kg
12x14kg

dumbell curls
8x14kg
8x14kg
10x12kg
12x10kg ( arms on fire)

skull curshers
10x25kg
10x25kg
10x25kg
8x25kg

shurgs plates
12x20kg
10x25kg
10x25kg

the pope
08-18-2011, 11:28 AM
c2

bench press
7x80kg
8x73kg
10x60kg
12x50kg

deadlifts
6x68kg
6x65kg
8x58kg
8x55kg

overhead press
8x38kg
8x35kg
10x30kg
12x25kg

barbell curls
8x35kg
8x33kg
10x28kg
12x25kg

pressdowns
8x28kg
8x28kg
10x26kg
12x21kg

shurgs plates
10x25kg
10x25kg

the pope
08-19-2011, 10:56 AM
2 hrs football training

the pope
08-19-2011, 02:00 PM
squats
6x40kg
5x50kg
5x50kg
5x50kg

rom deads
10x25kg
10x25kg
10x25kg
10x25kg

leg press
10x120kg
12x90kg

leg curls
10x35kg
10x35kg
10x35kg
10x35kg

dum calf raises
10xbw
10x10kg
10x14kg
10x14kg

abs
curnch 2x15
leg cross 2x15
leg raises 2x10

the pope
08-20-2011, 01:32 PM
pull ups
3xbw

chin ups
8xbw
8xbw
8xbw
8xbw

inclince dum press
8x30kg
8x22.5kg
10x22.5kg
12x18kg
s.s.
incline flys
12x10kg

bar rows
6x68kg
8x65kg
10x55kg
12x45kg

dum press
8x20kg
8x20kg
10x18kg
12x14kg

dum curls
8x14kg
8x14kg
10x12kg
12x10kg

skull curshers
8x25kg
8x25kg
10x23kg
10x23kg

shurgs plates
10x25kg
10x25kg

Off Road
08-21-2011, 07:36 AM
The amount of work you do is amazing. I bet it's very good for conditioning.

the pope
08-22-2011, 10:46 AM
thanks off road its not to bad but sometimes i do feel petty tried the next few days after it , i allso have a high vol job working as a bricklayer on constertion sites,it can take its toll.

the pope
08-23-2011, 04:47 PM
1 hr 30 mins of conditing traning

the pope
08-25-2011, 05:31 AM
60 mins football match

the pope
08-25-2011, 09:55 AM
delts

dumbell press
8x20kg
8x20kg
10x18kg
12x16kg
( all kgs each hand)

lat raise
10x12kg
10x12kg
12x10kg
12x10kg
(all kg each hand)


up right rows
10x20kg
8x20kg

revs rows
10x10kg
10x10kg
12x8kg
12x8kg
(all kgs each hand)

shrugs (plates)
10x25kg
10x25kg
(all kgs each hand)

squats
5x50kg
5x50kg
5x50kg

leg curls
10x35kg
10x35kg

calf press
8x12kg
10x10kg
12xbw

abs:
side bends 2x15x10kg (each side)
curnch 2x15
leg raise 2x10

the pope
08-26-2011, 01:40 PM
back, biceps

chin ups
8xbw
8xbw

pulldowns
8x69kg
10x61kg
12x56kg

bar rows
6x68kg
8x58kg
8x55kg

deadlifts
6x68kg
6x68kg
8x65kg

close grip pull downs
8x56kg
10x49kg
12x42kg

ez bar curls
8x38kg
10x35kg
12x25kg

peacher curls
8x14kg
10x12kg
12x10kg
(kg each hand)

revs ez bar curls
10x20kg
10x20kg
10x20kg

the pope
08-27-2011, 02:37 PM
chest, triceps

incline dumbell press
8x30kg
10x22.5kg
12x20kg

bench press
8x80kg
10x73kg
12x63kg

machine flys
8x35kg
10x35kg
12x28kg

skull churshers
8x25kg
10x23kg
12x20kg

dips
8xbw
10xbw
12xbw

pressdowns
8x28kg
10x26kg
12x21kg

abs:
curnch 2x15
leg raises 2x15
side bends
2x15x10kg

the pope
08-30-2011, 02:43 PM
delts
dumbell press
8x22.5kg
8x20kg
10x18kg
12x16kg

lat raise
8x12kg
8x12kg
10x10kg
12x10kg
(each hand)

front raise
8x10kg
10x10kg
12x10kg
(each hand)

bent over lat raise
8x8kg
10x8kg
10x8kg
12x8kg
(each hand)

shurgs plates
10x25kg
10x25kg
10x25kg
( each hand)

abs:
side bends 2x15x10kg
curnch 215kg
leg rasie 2x15

the pope
08-31-2011, 03:58 PM
back,beicps

pull ups
3xbw

chin ups
8xbw
8xbw
4xbw

deadlifts
6x68kg
6x68kg
6x68kg

pulldowns
8x68kg
10x56kg
12x49kg

bar rows
6x68kg
6x60kg
8x55kg

ez curls
8x38kg
10x33kg
12x25kg

peacher curls
8x14kg
10x12kg
12x10kg

hammer curls
10x12kg
10x10kg
12x10kg

the pope
09-01-2011, 10:09 AM
chest, triceps

push ups
10xbw
10xbw
15xbw

bench press
8x80kg
10x73kg
12x60kg

incline dumm press
8x30kg
10x22.5kg
12x20kg
( each hand)

inclince flys
12x10kg
12x10kg
12x10kg

skull churshers
8x25kg
10x23kg
12x20kg

pressdowns
8x28kg
10x26kg
12x21kg

dips
8x5kg
10x2.5kg
12xbw

abs:
side bends 2x15x10kg
curnch 2x15
leg raise 2x12

the pope
09-29-2011, 05:43 AM
havent post here in a while i have been traning mostly at home as im working all diff hours at the moment, iv started strong lifts 5x5 about four weeks ago droped all my lifts and started again as i needed to work on my from and squats i allso want to start bulking up a bit

the pope
10-05-2011, 01:06 PM
week 5 day1

squats
5x43kg
5x43kg
5x43kg
5x43kg
5x43kg

overheadprss
5x38kg
5x38kg
5x38kg
5x38kg
5x38kg

deadlifts
5x72kg

dips
10xbw
10xbw
10xbw

bar ex
10x18kg
10x18kg

barcurls
10x25kg
10x25kg

abs:
side bends 2x15x10kg
curnch 2x15

the pope
10-21-2011, 06:58 AM
in ta week 7of stronglifts

squats
5x65kg
5x65kg
5x65kg
5x65kg
5x65kg

overhead press
5x48kg
5x48kg
5x48kg
5x48kg
5x48kg
( this is a pr for me its the most if overhead pressed next week will be hard)

deadlifts
5x87kg

chin ups
5xbw
5xbw
5xbw

ez curls
8x28kg
6x33kg
6x33kg

dips
10xbw
10xbw

standing bar ex
6x28kg
6x28kg
( arms were falling off me here)

shurgs
10x28kg
8x30kg
6x32.5kg
(all each hand)

abs:
side bends 2x15x10kg
knee-in 3x10

so been doing this for seven weeks now as in slowly bulking and its going well i droped all my weights and started again im start to do some new prs which is good and but on some weight which is allso good i done this insted of starting strength because its based on kgs that pounds with been from ireland in all

the pope
10-24-2011, 07:36 AM
squats
5x68kg
5x68kg
5x68kg
5x68kg
5x68kg

bench press
5x78kg
5x78kg
5x78kg
5x78kg
5x78kg

bar rows
5x68kg
5x68kg
5x68kg
5x68kg
5x68kg

pull ups
4xbw
4xbw

pulldowns
8x55kg
8x55kg

machine rows
8x60kg
8x70kg

dips
12xbw
12xbw
12xbw

abs
side bends 2x15 10kg
leg raises 2x 15

thecityalive
10-24-2011, 07:54 AM
Bench is heavier than your squat? Hmm... How do you feel your squats have progressed since making this journal in January?

But overall, that is quite the bit of work!

the pope
10-24-2011, 12:55 PM
thanks for droping in. ya my squats are a bit light next to my bench at the moment , iv had a bad injury with me ankle for the last few years keeps comeing and going as i allso play soccer ( when my ankle holds out) so thats why im doing this program at the mom to get my squats up after a long lay off of leg work be sides running

but there comeing on nicelly over the last few weeks

the pope
10-26-2011, 08:36 AM
squats
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

overhead press
5x50kg
5x50kg
5x50kg
5x50kg
5x50kg

deadlift
5x100kg

lat raise
10x8kg
10x8kg
(each hand)

pull up bar
10x15kg
10x15kg

chin up
5xbw
5xbw
5xbw

ez curls
10x28kg
8x33kg
8x33kg

res curls
10x22kg
10x22kg

abs:
leg raises 3x12
side bends 2x15x10kg

the pope
11-06-2011, 12:08 PM
so this week got my squats up to 85kg

squats
5x85kg (187 lbs)
5x85kg
5x85kg
5x85kg
5x85kg

overhead press
5x55kg (121lbs)
5x55kg
5x55kg
5x55kg
5x55kg

deadlifts
5x108kg (238 lbs)

lat raies
12x8kg
10x8kg
8x8kg
(each hand)

front raise
12x8kg
10x8kg
8x8kg
(each hand)

skull curshers
10x18kg
10x23kg
8x27kg

dips
12xbw
10xbw
8xbw

shurgs
10x27kg
8x30kg
6x35kg
(each hand)

abs:
side bends 3x15x10kg
curnch 3x15

the pope
11-08-2011, 02:15 PM
wk10

squats
5x88kg
5x88kg
5x88kg
5x88kg
5x88kg (194lbs)

bench press
5x85kg
5x85kg
5x85kg
5x85kg
5x85kg (187 lbs)

bar rows
5x73kg
5x73kg
5x73kg
5x73kg
5x73kg (160lbs)

pull downs
10x55kg
10x55kg

machine rows
10x70kg
8x70kg

ezcurls
10x28kg
8x33kg
6x33kg

pearcher curls
10x23.5kg
8x23.5kg
8x23.5kg

revs curls
10x20kg
10x20kg

was tried today found it very hard to get through it but did my legs are falling off me haha

thecityalive
11-08-2011, 02:18 PM
Solid numbers. How is your ankle holding up? (been a while since we've seen an update from you)

the pope
11-09-2011, 12:24 PM
Solid numbers. How is your ankle holding up? (been a while since we've seen an update from you)

its not to bad its holding up nicelly actually with all the ball and squating im doing

the pope
11-10-2011, 06:58 AM
squats
5x90kg
5x90kg
5x90kg
5x90kg
5x90kg (198 lbs)

overhead press
5x58kg
5x58kg
5x58kg
5x58kg
5x58kg (127lbs)
new pr

deadlifts
5x112kg (246lbs)
new pr

lat raise
12x8kg
10x8kg
10x8kg
(each hand)

front raises
12x8kg
10x8kg
8x8kg
(each hand)

chin ups
5xbw
5xbw
4xbw

wristy curls
10x15kg
10x15kg (bar)

abs:
side bends 3x15x10kg
leg raises 3x12

still impoveing all the time but the over head press are starting to get really hard

the pope
11-21-2011, 03:31 PM
squats
5x95kg
5x95kg
5x95kg
5x95kg
5x95kg

overhead press
5x60kg
5x60kg
4x60kg
3x60kg
1x60kg
( second time stalling on this have ta deload next week)

bar rows
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

chin ups
5xbw (94kg)
5xbw
5xbw
4xbw
3xbw

ez curls
10x30kg
8x33kg
8x33kg

revs curls
10x20kg
8x23kg
8x23kg

found this very hard to night hadnt much in thr tank but got threw it

the pope
12-06-2011, 06:45 AM
back ex
10xbw
10xbw
10xbw

squats
5x80kg
5x90kg
5x103kg
5x103kg
5x103kg (227lbs)

overhead press
5x38kg
5x48kg
5x55kg
5x55kg
5x55kg (121lbs)

bar rows
5x60kg
5x70kg
5x80kg
5x80kg
5x80kg (176lbs)

pull ups
3xbw
3xbw
3xbw

pull downs
8x55kg
8x55kg

close grip bench
8x40kg
8x40kg

wieghted dips
5x5kg
5x5kg
5x5kg
its 98kg when you add in my body weight

ez curls
8x28kg
8x28kg

revs curls
10x15kg
10x15kg

the pope
12-08-2011, 07:37 AM
squats
5x80kg
5x90kg
5x105kg
5x105kg
5x105kg (231lbs)

bench press
5x75kg
5x80kg
5x93kg
5x93kg
5x93kg (205lbs)

deadlifts
5x123kg (271lbs)

incline bench
8x68kg
8x68kg

incline flys
8x15kg
8x15kg

machince row
8x70kg
8x70kg


all these are raw lifts this is a pr on squats,bench,deadlifts iv now benched my body weight which was one off my goals when i started this program

thecityalive
12-08-2011, 08:59 AM
Glad to see your goal reached...set a new one? How has your training been? I don't know your training schedule, that or perhaps you missed a few entries...

the pope
12-09-2011, 07:48 AM
ya i have a few goals to go yet but will be setting a new one for the bench do, traning been good lifts are come along nicelly and starting to see a diff in size as well

i did mess a few entries allright been very busy over the last few weeks
im doing a 5x5 stronglifts routine but added a bit extra like dips, barcurls, chin ups e.t.c.its going good but harder as the weeks go on

how bout your self hows your traning going?

the pope
12-09-2011, 03:48 PM
overhead press
5x30kg
5x40kg
5x58kg
5x58kg
5x58kg (127lbs)

bar rows
5x60kg
5x70kg
5x80kg
5x80kg
5x80kg (176 lbs)

ez curls
8x28kg
8x28kg
8x28kg

chin ups
5xbw
5xbw
4xbw

dips
8xbw
5xbw
5xbw

revs curls
10x15kg
10x15kg

dumbell shurgs
5x27kg
5x30kg
5x35kg
5x35kg
5x35kg

thecityalive
12-09-2011, 04:03 PM
how bout your self hows your traning going?

Training is going VERY well. I'm moving away from hypertrophy and starting to gravitate towards Westside Barbell now. My lifts are up...way up. Been eating my ass off and being consistent. I'm nearly 190...when I started training in the summer I was 174. Everything is just grand.

the pope
12-10-2011, 10:05 AM
Training is going VERY well. I'm moving away from hypertrophy and starting to gravitate towards Westside Barbell now. My lifts are up...way up. Been eating my ass off and being consistent. I'm nearly 190...when I started training in the summer I was 174. Everything is just grand.

thats good stuf man keep it up some nice weight gain there if been thinking about doing westside next when im done with this program

the pope
12-13-2011, 01:29 PM
squats
5x80kg
5x98kg
5x105kg
5x105kg
5x105kg

bench press
5x70kg
5x80kg
5x93kg
5x93kg
5x93kg

incline bench press
8x68kg
8x68kg

weighted dips
5xbw
5xbw
5x5kg
5x5kg
5x5kg

close grip bench
8x40kg
8x40kg

ez curls
8x28kg
8x28kg

revs curls
10x15kg
10x15kg

abs:
side bends 3x10x15kg

the pope
12-14-2011, 07:16 AM
overhead press
5x40kg
5x50kg
5x60kg
5x60kg
5x60kg

bar rows
5x63kg
5x73kg
5x83kg
5x83kg
5x83kg

deadlifts
5x125kg

machine rows
8x60kg
8x70kg

pull downs
8x55kg
8x55kg

lat raises
10x10kg
10x10kg

shurgs
5x27kg
5x30kg
5x35kg
5x35kg
5x35kg

GazzyG
12-14-2011, 09:49 AM
Dude, stronglifts seems to be working great for you! Lifts all rocketing up!

the pope
12-15-2011, 03:03 PM
Dude, stronglifts seems to be working great for you! Lifts all rocketing up!

ya gazz its going good but its geting harder and you do need the rest, i feel it in my knees when im playing soccer over all the squating and finding it hard to get over the 60kg on the over head press but its a good rotine all my lifts are gone away up

the pope
12-17-2011, 11:27 AM
went to a diff gym today with my buddy so couldnt do my rotine cause no sqout racks

bench press
5x78kg
5x93kg
5x93kg
5x93kg
4x93kg

incline dum press
12x18kg
10x22kg
8x27kg

i flys
8x12kg
8x15kg

ez curls
8x28kg
8x28kg

incline dum curls
12x10kg
10x10kg
8x12kg

skull churshers
8x40kg
8x40kg

dips
5xbw
5xbw

res curls
19x15kg
10x15kg