log

[body]

hack full - after squats 3 reps at uptopia

[body]

.

[Franco]

What?

[Alex.V]

:alcoholic

[The_Chicken_Daddy]

Damn he must be hoooge!

[Chris Rodgers]

I'm with Belial----->:alcoholic doin a lil of that body???

[body]

weighing about 219 pounds. no shoes but shorts and t-shirt

lower body day.

deadlift
1) 639.3*1 hitched the weight a bit.
2) 606*1 smoothly up
squat
3) 440*2 big breath between reps - but not faluire
4) 418*4. big breath but no faluire
leg press
5) 9 plates a side for 4 reps - had some left in tank.
6) 9*4 could have got more. but not sure how much
leg c one legged
7) 125*4 - about 1 or 2 shy of faluire
leg extesnion - one legged
8) full stack * 8 reps - 1 rep shy of faluire
cal raise - on smith
9) 6 3/4 plates for 7 reps
10) 6 3/4 for 7

sample make day at work, so just munched on bacon, chicken, egg, suasage and some bread and veggies all day at work./ no idea how much just ate lots. 1.5*e.

[Saint Patrick]

You win the award for old-ass journal bump.

Do you always perform squats & deads in the same session?

[Miss Rezza]

You win the award for old-ass journal bump.



LOL!! :withstupi

[body]

You win the award for old-ass journal bump.

Do you always perform squats & deads in the same session?

well i did not want to start a new thread, that can be bumped up using the search engine. :moon: plus i wanted to add to my jounral while sober as well. :thumbup:

have been for last three months. used to do deads on back day.

but now spilt body into upper/lower body and train each part once every 4 to 5 days.
alternating with heavy /light days. It more complex to write than it is to do.

I do deads 1st followed by squats. then 9 days later I will do squats 1st followed by deads. On my light days/high reps (8-15) reps. i have the core of my workout on leg extensions and leg curls to rest my lower back and just one or two sets of ass to floor squats on smith machine. to finish myself off.

[chris mason]

You are a strong guy Body! I am glad you are keeping a journal.

[body]

Upper body - lower weight, med to high reps

pull up
1) Bw*9
2) bw*9
3) bw*9
one arm row on leg press
4) 1/2 plate each side * 10
bench press - fire alarm went off in warm up for bench. so had 10-15 standing around.
5) 248*8
6) 248*8
7) 248*8
8) 248*8
shoulder press
9) 132*10
10) 132*10
concentration curl
11) 44*12
12) 44*9
close grip bench press
13) 220*10
14) 220*9

had 4 hours sleep on hard floor. ate meduim amount of food that day.e

[body]

lower body -med to high reps, light weight

leg extention
1) 185 * 8 one legged
2) 185 * 8 one legged
3) 170 * 10 one legged
4) 200 * 20 both legs

seated ham curls
5) 200*10 both legs
6) 200*10
7) 200*8
8) 200*6

calf rasie on smith
9) 5 plates a side *12
10) 5 plates *10
11) 5 plates *10

No sets to faluire. 5 hours sleep. was at friends and not much food in morning,.

[body]

got mild cold. not firing on all cylinders. may have hindered yesterday and made me feel more tired than i thought. rather than lack of sleep

[body]

heavy upper body

pulls ups
1) bw + 88pounds * 3 reps
2) bw + 77 *3
3) bw + 77 *3
bench press
4) 308 * 3
5) 308 * 3
6) 297 * 1 powerlifting style, pause at bottom. bum and feet on ground. comp on sunday
7) 297 * 1
8) 297 * 1
overhead press barbell
9) 165 *4
10) 165 *4
one arm row on leg press
11) 1 plate a side * 4
conc curl
12) 61 * 3
13) 61 * 3
close grip bench
14) 264 * 6
15) 264 *5

[body]

lower body heavy
squats
1) 473 *1 nice and low
2) 441 *2 should have gone for 3 reps
deadlifts
3) 529 *4
4) 507 *4
stiff legged deadlift
5) 463 * 4

fire alarm wnet off again. fuc/**** kids. decide to go home as i cool down to much to do deadlifts agains and only had one set left.
ate quite well and got though lots of food. no e

[body]

on sunday did light upper body. but different to normal as did powerlift comp in morning.

[body]

lower body light

leg extentions
1) 185*8 one legged
2) 185*8 one legged
3) 170 *10 one legged

leg curls
4) 200 * 10
5) 200 * 10

ate okay and felt fine. no e
6) 200 * 8

Smith machine squats - ass to floor (well about 4 inches)
7) 3 plates a side * 6 reps
8) 3 plates a side * 6 reps

calf raise
9) 5 plates a side *10
10) 5 plates a side *10
11) 5 plates a side *10

[body]

upper body heavy
weighted pull ups

1) bw + 99 *2
2) bw + 88 *3
3) bw + 77 *3
4) bw + 44 *5

bench press
5) 330*1 powerlift style
6) 319*1 powerlift style
7) 308*3 normal
8) 264*5 normal

shoulder press
9) 176*3
10)176*3

concentration curl
11) 60*3
12) 60*3

close grip bench press

13) 275*3
14) 275*3

ate well. no e

[body]

lower body heavy
felt very tired as poor night sleep and carly turned up heating to 30 centrigrade. i like 20 centrigrade.
Bad shoulder from ju-jitsu the night before
squat - ass about 7-8 inchs from ground
1) 440*1
2) 396*4
3) 396*6
leg press
4) 8 3/4 *1 30 sec rest then repeat 3 more times
leg ext
5) fulls stack one leg *6
6) full stack one leg *8
leg culr
7) one leg 140*4
8) one leg 140*6
calf raise
9) 6 1/2 *6
10) 6 1/2 *6

[Franco]

Good to see you bringing this back from the dead Steve:)

[body]

heavy upper body

bench
1) 341*1
2) 330*1
3) 319*1
4) 286*4
5) 264*6
6) 242*7

Pull ups
7) bw + 99 *2
8) bw + 88 *3
9) bw + 77 *3
10) bw + 55 *5
11) bw + 30 *6
12) bw *8

[body]

lower body heavy

deadlifts no straps. gettign used to it
1)529*1
2)529*1
3)529*1
4)550*1
5)485*1
6)485*1
7)485*1
8)485*1
9)485*1
10)529*1
11) 507*4
calf raise
12) 6 1/2*6
13) 7*6

[body]

bench - practsie for powerlifting. good pause etc
1) 325*1 powerlfitng style
2) 325*1 powerlifting
3) 314*1 powerlifting style

pull up
4)bw+33*6
5)bw+33*6
6)bw*8

squat - did deads 2 day ago. just going nice and low, no aim to push myself.
7)396*1
8) 418*1
9)418*1
10)418*1

pull up
11)bw*8
12)bw*8
13)bw*8

bench - normal style now to gain size.
14) 264*8
15) 264*8
16) 264*7
17) 242*8

shoulder
18) 132*7
19) 132*7

A longer routine than normal. though on holiday now for a week. So no trianing and body gets a good rest.

[body]

had a full body competition today. 4 counties. population is probably about 6 million people in those counties.
weighed 218 pounds.

No equipment allowed (except belt. but did not wear on anyways).

squat
352 * 1 - easy
440 * 1 - easy
462 * 1 - not so easy, but went more aless ATF rather than parrell. got to practise my depth. then i can add more weight confidently.

bench press
242.5*1
308*1 - should gone lower
325*1 - put to much energy into previous lift

deadlift
468*1
551*1
595*1 - should gone for a extra 5 pounds just to get it over 600 pounds. I do that next time.

total 1383 pounds.

quite happy with it. could have got more on each of the 3 lifts. But as 1st full competition wanted to pace it right. Plus i won all weight catergory.

Now waiting for drug test results. should be fine as not on anything on the banned list. But it makes you worry all the same.

It was nice to deadlift with a decent abr with grip. i noticed so much difference. May invest in equipement so can compete with larger group.

[body]

upper body, meduim

bench press
1) 286*5
2)286*5
3)286*5
4)286*5
back
one armed row on leg press
5) 44 pound a side *4
6) 44*4
7) 44*4
8) pull BW *9

then 8 sets of 3 od dymanic squats on 220 pounds.

shoulder
9) 154*5
10) 154*5

hammer curls
11) 77*5
12) 77*6

[body]

friday 15th

leg press
1) 9 3/4 *2
2) 9 1/2 *3
3) 9 1/4*4
4) 9 *4
leg curl - one legged
5) 125*5
6) 125*5
leg extension - one legged
7)f*5
8)f*5
calf raise
9) 6*6
10) 6*6

[body]

today
heavy upper body
bench press
1) 320*3
2) 320*3
3) 320*3
4) 308*3
pull ups
5) bw+99 * 2
6) bw+88 * 3
one armed row on leg press
7) 1 1/4 a side *3
8) 1 1/4 *3
jump press
9)198*2
shoulder press
10)176*3
hammer curls
11)82*5
12)82*6
close grip bench press
13)286*2
14)286*3

[body]

heavy lower body
deadlift - chalk only
1)529*1
2)573*1
3)595*1

sqaut - be3low parrell
4) 440*2
5) 440*2

leg ext - one legged
6) f*5
7) f*8 some reason often get strionger on last set. may be watch up to technique

leg curl
8)125*6
9)125*8

calf raise
10) 6*7
11) 6*6

[body]

upper boyd - med heavy

pul up
1)bw *10
2)bw*10
one aremd row on leg press
3) 1/2 *12
4) 3/4 *12

bench press
5) 264*8
6)264*8
7)264*6
8) 264*4

arm hurting and BJJ tournement in two days. so decide not to go through pain abrrier.
uprgith row
9) 77*12
10) 88*10
11) 99*8
hammer curl
12) 66*8

[body]

lower body

deads
1) 441*13 - straight reps. weight only tapped floor. 1st reps very quick
2) 441*10 - last two reps where done with 3 sec pause between reps.

felt very tired now
leg ext - one legged
3) full stack *7
4) f*8
leg curl - one legged
5) 125*4

calf raise
6) 4 3/4 * 12
7) 4 4/4 *12

[body]

upper body heavy

pull ups

1) 99*2
2) 88*3
3) 77*3
4) 44*5

bench press
5) 308*3
6) 308*3
7) 286*
8) 264*5

shoulders
9)176*3
10)176*3

ham curls
11) 82*6
12) 82*6

closoe grip becn. - forarm hurting
13)176*15

[METALASIAN]

Good lord, your DLs are insane.

[body]

lower body heavy

squat - nice and deep
1) 440*2
2) 440*2

dealift
3) 529*2 - no straps
4) 529*2 - no strap
5) 529*3 - straps

leg ext - one legged
6) f*8
7) f*8

leg curls - one legged
8) 125*6
9) 125*8

calf
10) 6*8
11) 6*8

[Matt04]

**** man ur strength is amazing...whats ya bf%

[body]

**** man ur strength is amazing...whats ya bf%


its a little to high at the moment, as for a actaul figure. I am not sure.

Up to aboput 215 pounds i can look leanish (relative to a general public and not a Bodybuilding standards). after about 215 pounds i start to look blocky.
At the moment I am about 222-226 pounds at 5 foot 9

[body]

upper body med to light

bench press
1) 286*7
2) 286*5
3) 264*5
4) 220*12

pull up
5) bw*10
6) bw*8
one armed row - legg press
7) 3/4 *7
8) 3/4 *7
shoulder press
9) 132*12
10) 132*9

conc curl
11) 50*8
12) 50*6

close grip bench
13) 220*8
14) 220*9

[body]

lower body light

leg ext - one legged
1) f*10
2) f*9
3) f *20 tow legs and easy

leg curl - one legged
3) 125*8
4) 125*8
5) 155 *20 - two legged. to easy

squat on smith - atf
6) 3 plates a side 10 reps
7) 3*10
calf raise
8) 4 plates a side *20
9) 4 *15
10) 4*14

was going to do another set of squat. but back siezed up to much and save it for deads and free weight squats on sunday.

[Tank23]

Body, great work in here mate. Awesome strength.

I love your routine, I'm doing something similar at the moment too.

[body]

heavy upper body

bench press
1) 330*1 powerlifting style
2) 330*1 got it up. but bench wobbled so bum came just off bench.
3) 308*1
4) 286*5 normal benching
5) 264*7 normal bench

pull ups
6) bw+77*3
7) bw+77*3
8) bw+77*3
8) bw+45*6

standing barbell shoulder press
9)176*3
10)176*

hammer curls
11)82*5
12) 82*5

close grip bench
13) 264*5
14)264*4

[body]

lower body heavy

started diet to make sure i make weight for powerlifitng competition. though already down 4 pound since yesterday and it showed as so much weaker with no food in me.
plus as less nutrients to recover with not going to push myself as much. only a short diet as do not want to loose to much muscle.

deadlift
1)573*1 no straps
2)573*1 straps
squat
3)396*3
4)396*4
5)374*5
leg ext one leg
6)f*8
7)f*7
leg curl - one leg
8)140*4
9)140*3
calf raises
10)6*6
11)6*6

[body]

weighing 98.4kg or 217 pounds. was 101 or 224 pounds about 10 days ago. but was bloated then. unbloated weight before dieting was 220-222 pounds.

[body]

upper body light

started diet so feel very weak especially as i get into my work out
weight 99.7kg so even though under eating still weigh more than sunday. must be water as trianed later in the day after drinking lots to feel bloated as well.

pull ups
1)bw*9
2)bw*9
3) bw*9
bench press
4) 264*4
5)242*8
6)220*12
shoulder press
7) 132*8
8)132*8
close grip bench press
9) 220*7
10)220*8
curls
11) 40*12
12) 61*2 - body got in way
ham curls
13) 61*8

did 8 sets of 3 of dyamnic squats with 220 pounds. felt slower than normal, probably as low kcal intake
then did 10 circuits
1) half stakc on leg curl 14 reps
2) 10 press ups
3) pull downs half stack 15 reps.

[body]

ate about 1,200kcals
200grams of protein
14 grams of fat
47 grams of carbs.

in my workout i probably used 600kcals. so should have left me in a big deficiet for other 22 1/2 hours of the day. thats leaves about 600 for remaining approx 3000 kcal requirment.

[body]

ate approx 1,500kcal

did BJJ today - probably burn't 800kcal in session

protien - 273g
carbs - 81
fat - 15g

ate
150grams protien powder
800 grams of swede, carrot, brocolli, pasnips
170 grams raspeberry
3 satsuma
300 grams chicken
120 gram tuna
50 gram ham
1 banana
some gravy powder.

[body]

lower body light
leg ext - one leg
1)f*8
2)f*8
3) 170*12

leg curl
4) f*9
5) f*9
6) f*9

smith squats - atf
7) 2 3/4 plates for 10
8) 2 3/4 *12

calf raise on smith
9) 4 3/4*15
10) 4 3/4 *15

some cardio

weight 15 stone 5 pound.

[Matt04]

Body your strength is amazing. what are your recent maxes?

good luck in the PL comp.

[body]

my best maxes in the gym are all but squat done recently. dead and bench with in last 8 weeks

1)deadlift 639.3 pound
2) squat 501.5
3) bench 369.2
4) probably do a pull up 132 round waist at 224 pound. so same as lifitng 356 pound.
5) stiff legged deadlift 462*4 after squats and deadlifts.
my lower body is a bit stronger than upper body.

though deiting so not as storng now.

[body]

upper body heavy down to 213 pound.
bench press with powerlifting puase
1) 308*1
2) 308*1
3) 297*1
4) 286*1 as weight lighter getting quite quick
5) 286*4 normal reps with no puase
6) 264*5 stoped shy of pushing myself.
pull ups
6) bw +77 *3
7) bw + 77*3
8) bw+77*3
one aremd row on leg press
9) 1 1/4 *3 reps

shoulder press
10) 154*5
11) 154*5
hammer curls
12) 82*5
13) 82*5
close grip bench press
14) 286*2
15) 264*4

[Matt04]

my best maxes in the gym are all but squat done recently. dead and bench with in last 8 weeks

1)deadlift 639.3 pound
2) squat 501.5
3) bench 369.2
4) probably do a pull up 132 round waist at 224 pound. so same as lifitng 356 pound.
5) stiff legged deadlift 462*4 after squats and deadlifts.
my lower body is a bit stronger than upper body.

though deiting so not as storng now.

HOLY ****!

those are some insane numbers. well done man

[body]

thanks matt.

just some light cardio.

ate 1,600kcals. 200g protein. 40g fat. 109g carbs.
as with diet most protien came from powder and carbs from ve a little bread.

weighed 15 stone 6 pounds but weighed alter in day after being more hydrated than morning weigh ins.

[body]

heavy lower body
squat
1)440*1
2)419*3
deadlift
3) 529*1 - no straps
4) 551*1
5) 551*1
6) 551*1
7) 529*3 - with straps
stiff legged dead
8) 440*4
9) 396*5
leg ext - one legged
10) f*6
11) f*4
calf raise
12) 6*7
13) 6*6

weight but blaoted with water 15 stone 8.

[body]

light upper body

bench
1) 264*8
2) 264*6
3) 264*6
4) 220*10
pull up
5) bw*10
6) bw*9
one armed row on legg press
7) 3/4*12
8) 1*6
upright rows
9) 88*12
10) 99*6
standing alternating curls
11)49*8
12) 49*7

ate more food today. but still deiting to a degree.
weight 214.7 pounds.

will diet a few more days just to help get to about 211 unbloated weight. plus starting to look a bit leaner now.

[body]

lower body high reps

leg extenstion
1) F*10 one legged
2) f*10
3) f*8
leg curl
4) f*12 two legged
5) f*10
6)f*9
smith squat - atf
7) 3*10
8) 3*14 did breathing reps on last few.
calf raise
9) 4 3/4 *15
10) 4*17
11) 4*12

weight 214.7 pounds.

[body]

hard Brazillian ju-jitsu seesion today. sparred against former world champion. needless to say i tapped a fair few times, but strangley feel it in my back right now. not sure how i wil be for back session tomorow.

[body]

upper body heavy
bench press
1) 319*1 good form and quite quick with long pause
2) 330*1 had to lift bum. should have done this 1st before 319.
3) 308*3 normal reps
4) 286*4

pull ups
5) bw + 88*3
6) bw+77*3
7) bw+55*5
one armed row on leg press
8) 1 1/4 * 3. far easier on left side as hand surport.

shopulder press
9)176*3
10) 176*3
hammer curls
11) 82*6
12) 82*4
close grip bench press
13) 264*4
14) 264*4

body weight 213 pounds

[body]

lower body heavy

felt so weak today, may be as pushed some recent session hard so needed more rest.

dead chalk only
1)573*1
2) 551*1
squat
3) 396*2
4) 396*2
leg exten - one legg
5) f*4
leg curl
6) f*6

shortend workout as feeling weak. and take it easy not upper bodyu session. so hopefully i be able to trian back to normal. leg were soar for a few days after sunday session. so next lower body light session i take it easier.

[body]

upper body light
weight 215
pull up
1) bw*9
2)bw*9
one armed row
3) 1*7
4) 3/4*12
bench press
5) 220*12
6) 220*10
7) 220*10
8) 220*8
upright row
9) 99*10
10)88*12
standing alteranting curls
11) 49*8
12) 49* did not count but TUT was a minute
push downs
13) f*20 both hands to easy.
14) 120*6 one arm
15) 110*8

dymanic dead
308*7 singles with 20-30 sec rest between lifts.

[body]

lower body high reps

leg ext
1) f*9 - one legged
2) f*9
3) f*8
4) f*20 tow legs easy
leg curl
5) f*11
6) f*11
7) f*9
calf raise
8) 4*20
9) 4*17
10) 3*12 with 2 sec pause at bottom. to stop stetch reflex.

decide as i felt weak last heavy leg day not to trian to hard, to take today more easily. i find out next sunday if this worked.

[body]

upper body heavy
bench press
1) 286*1 - quick - powerlifting
2) 308*1
3) 308*1
4) 308*1
5) 308*1 clsoe grip - but arched back
6) 286*3 normal reps
back
7) bw+88*2
8) bw+66*4
9) bw+66*2 but palms facing each other as forarm hurting
10) bw*11
shoulders
11) 176*3
12) 165*3
hammer curls
13) 82.6*5
14) 82.6*5
incline bench press changed from normal heavy close grip as foram playing up
15) 154*15
close grip incline bench press
16) 154*10
17) 154*8

[body]

still feeling week form dieting. over did to much in a week

squat
1)440*1
2)440*1
dead
3) 606*fail
4) 595*fail
5) 573*1/3

leg ex
6) f*6
7) f*6
8) f*6
9) f*6
leg cul
10) 140*4
11) 140*4
12) 125*8
calf rasie on preacher curl
13) 44*12
14) 79*12
15) 97*8
16) 97*7
calf raise on smith machine
17) 5 3/4*6
18) 5 3/4*6
19) 4 3/4*1-2-7

213 pounds.

[body]

light upper body

pull ups
1)bw*10
2) bw*9
bench press
3)264*7
4)253*7
5)242*8
6) 220*9
pull overs
3 sets - getting used to exercise
one arm row
9) 1*7
shoulder press
10) 132 *12
11) 132*10
standing curls
12) 49*9
13) 49*8
clsoe grip bench
14) 220*8
15) 220*6

[Deibiddo]

Light....WOW hate to see a heavy Day!
Nice work,

[body]

thanks deibiddo.

lower body light - on friday= on 10th.

leg extension
1) f*10 - one legged
2) f*10
3) f*9
4) f*30 two legs

leg curl
5) f*12 two legs
6)f*10
7)f*9

calf raise
8)
9)
10)

lunges - walking with 99 pound. about 10 laps

[body]

heavy upper from body. - doing back tomorow in gym as to help danny out.
216 pounds

bench press
1) 320*1 powerlifitng style
2) 308*1
3) 286*1 very quick
4) 286*1 very quick
5) 276*1 not so quick
6)264*6 normal style

shoulder press
7)176*2
8) 154*6

close grip bench press
9) 264*6
10) 254*4

[body]

lower body day

deadlifts - no straps
1) 573*1
2)529*1
3)529*1
4) 529*1
5) 529*1
stiff legged dealdifts - no straps
6)396*5
7)396*5
8)396*4
squats
9) 352*1 aiming to move fast
10) 352*3 just going through motions and trying to be quick
smioth machine squats
11) 3*5 reps
leg ext
12) f*5
13) f*5
calf raise
14) 6*7
15) 6*6
16) 5*1-2-7

strated taking creatine. 98.8kg down to 98kg at end of session

[Dedicated]

Nice strength man.

[body]

did a meet today at 208 pounds. when in under 220 class. so over deited a bit. waist was down 2 inches in size.

today meet was british unequipped finals. came 3rd by 5 pounds over next person after a tatical lift. the event is drug tested. well yesterday was.

squat - 457 pounds
bench - 319 ponds
deadlift - 595 pounds

did a little less weight then last time, but had bad hand leading up to it and weighing 10 pounds less.
this was done totally raw. had normal trianers on and no belt. may invest in proper footware and belt to help with lifts as everyone esle ahd them on.

[body]

today trianing.
215 pounds
bench
1) 264*4 - powerlifting puase for each rep
2) 264*4 as above
3) 220*10 normal reps
4) 220*10

pull up
5) bW*10
6) bw*9
one armed row on leg press
7) 1 *7
pull overs
8) 60*12
9) 60*12 should have done more weight

shurgs
10) 2 3/4 *12
11) 3 1/4 *12
12) 3 3/4 *6 grip badly, trap could have gone for more

reerse flies
13) 57*10
14) 57*10
peck deck
15) f*8

did no direct arm work as did comp 2 days ago.by friday i do normal full workout.

[body]

friday session
lower body light

changed emphasis of this one to include lower back glute work.

squats
1) 308*8
2) 308*8
3) 308*10 chad room for more. but not trying to push this to hard.
good morning. - not really done these before
4) 176*8
5) 220*8
6) 220*6
partial deads in smith machine - to help with pull through.
7) 4*10
8) 4 3/4*10
9) 5 1/2*6
leg ext
10) f*6
leg curl
11) f*8

calf raise
12) 5 1/2*10
13) 4 3/4*1-2-10
14) 4 * 1-2-11
front calf on preacher
15) 36*20
16) 36*12

[body]

upper body heavy
weight 214 pounds

bench - no spotter so loose strenght lifting out of the rack myself.
1) 308*2
2) 308*1
3) 264*6
4) 264*5

pull up
5) bw+77*3
6) bw+77*3
7) bw+77*3
8) bw+44*6

shoulders
9) 154*6
10) 154*5

ham curls
11) 82*7
12) 82*7

close grip bench
13) 220*5
14) 242*5
15) 242*5

think being slightly lighter that doing me favours in lifts. May start to eat mroe again to increase weights.

[body]

lower body heavy

deadlift
1) 529*3
2) 529*3
3) 485*5

leg press
4) 8 1/2 *4
5) 8 1/2 *3
leg ext
6) f*8
calf raise
7) 6 1/2*7
8) 6 1/2*6

wlaking lunges
9)99* 4 laps
10) 99*4 laps

[body]

upper body

dumbell rows - got new olympic dumbell so i could trian heavy. 1st time over 110pound
1) 143*10
2) 165*7
3) 187*4
4) 143*10
bench press
5) 308*1 - all powerlifiting style
6) 264*4
7) 220*8
8) 220*8
should press
9) 132*7
10)132*6
felt weak on hsoulder. musty have been pause on bench press
curls alternating
11) 52*12
12) 52*8
close grip bench press
13) 220*9
14) 220*9

weight 212 pounds

[Franco]

What's the knurling like on the dumbell?

I've seen a few olympic dumbells and the knurling is bloody terrible on some of them.

[body]

What's the knurling like on the dumbell?

I've seen a few olympic dumbells and the knurling is bloody terrible on some of them.


the grip is okay. though the handle twists like a normal barbell does.
as its a dumbell you can't do alternating grip like you can when you dead lift.

I just wore a strap. which meant i took a 65kg dumbell from 3 reps (no straps) to a easy 10 reps.
with out straps it just twist into my finger tips and i can't use it.

I bought the olympic dumbell bar from a shop in luton for 35 quid (one bar). I can get 4*10kg a side plus collars. which gives a total of 85kg. so its enough weight for most people.
not bad value.

[Franco]

Is the shop Pullum Sports?

[body]

yep went to pullam sports

[body]

lower body
squat - got a powerlifting belt so trying it out. felt awkard.
1) 396 *1
2) 440*1
3) 462*1
leg press
4) 9*3
leg etx - one legged
5) f*10
6) f*10
leg curl
7) f*12
8) f*11
cleans - felt differnet to normal
9) 165*5
10) 165*5
lunges
11) 165*2 laps
12) 165*2 laps
calf raise
13) 4 3/4 *1-2-13
14) 4 3/4 *1-2-12

weight 216

[body]

upper body
bench
1) 297*1 - powerlifting reps
2) 297*1
3) 275*3
4) 242*8 - normal reps
5) 220*8

one arm dumbell rows
6)165*10
7) 165*10
pull ups
8) bw*10
9) bw*8
shoulder press
10) 154*5
11) 154*5
alternating curls
12) 60*7
13) 60*5
one arm push down
14) 120*7
15) 120*7

[body]

weight 97.2kg

squat - practise and getting used to belt. wore belt under t-shirt to stop it sliding. worked better
1) 440*1
2) 473*1
3) 440*1
4) 396*3 - no belt now
5) 396*3
smith machine squat
6) 3*5
7) 3 1/2 *6
8) 3 1/2 *4
cleans
9) 176*5
10) 176*5
calf raise on smith machine
11) 5*1-2-11
12) 5*1-2-8
front calf on preacher curl
13) 79*20
14) 79*20

did compund only today, as bench competion next week. will do light leg ext and curls on tuesday to keep protein synthesis up with light back and dymanic bench. then no weight to after sunday comp.

[body]

dumbell rows
1) 187*5
2) 165*12
leg ext - one legged
3) f*10
4)f*10
leg curls
5) f*12
6) f*8
lunges
7) 100*6
8) 100*4
pull ups
9) bw*10
10) bw*9
ham curls
11) 82*7

[body]

bench competion. weihed 209 pounds in 220 class. unequipped.
should have gone for 252.kg to beat 3rd place guy who weighed more than me.

1) 297
2) 319
3) 330

[body]

lower body heavy

squat
1) 418*1 belt
2)485*1
3) 462*1
4) 396 *4 no belt
deadlift
5) 551*1 - no straps
6) 551*2 - straps
tried with belt on, but can't do form on deads with convential stance.
leg ext
7) f*10
8) f*10
leg curl
9) 140*4 one legged - right leg hurt from ju-jitsu so only did left leg
10) 140*4
calf raise
11) 6 1/4*8
12) 6 1/4*8
side rasies
13) 110*5
14) 110*5

[KevinStarke]

wow great workouts man, awesome squatting.

[razorcut]

Just checked out your journal for the first time. Nice work, man. Hang in there.

[body]

upper body light
dumbell row
1) 187*7
2) 187*7
bench press
3) 286 *5
4) 275*5
5) 264*8
dumbell row
6) 165*10
bench press
7) 220*14
dumbell row
8) 165*10
shoulder press
9) 137*10
10)137*10
stanind alternatin curl
11) 55*12
12) 55*9
close grip inlcin bench press
13)176*10
14) 176*8

[KevinStarke]

Awesome bench pressing

[body]

thanks kevin.

lower body light 214 pounds

leg ext -
1) f*12 - one legged
2) f*12
3) f*10
leg curl
4) f*12 two legs
5) f*12
6) f*12
smith machine sqauts
7) 3 1/2*6
8) 3 1/4*8
calf rasie
9) 4*1-2-12
10) 4*1-2-12
lunges
11) 99 * 6 laps
12) 99* 4 laps
front calf
13) 79*12
14) 79*14

[bill]

body strong lifts. Do you have a certain split in your training?

[body]

body strong lifts. Do you have a certain split in your training?

basically i do.
upper body - heavy
lower body - heavy
upper body - light
lower body - light

i trian brazilian ju-jitsu 2-3 time a week as well which has fixed training sessions.
so i do my weights on friday, sunday and tuesday.
so this results me in trianing either my upper body or lower body every 4-5 days.

[bill]

Thanks body, do you like the ju jitsu training?

[body]

i love ju-jitsu trianing. just like the competiveness of sparring. Means i never ever have to go a on a treadmill

[body]

upper body heavy
pull up
1) bw+88*3
2) bw+88*3
bench press
3) 308*3
4) 308*3
5) 286*5
6) 264*5
one armed dumbell row
7)187*6
8)187*6
shoulder press
9)160*5
10)160*5
hammer curls
11) 82*8
12) 82*7
incline close grip bench press
13) 198*5
14) 198*5

[body]

leg ext
1) f*12 - one legged
2) f*10
3) f*10
4) f*21 - two legs
leg curls
5) f*12
6) f*10
7) f*12

wrestling comp on saturday so did not push myself

[body]

feel like doing two weeks of high reps before going back to ehavy weights

bench press
1) 220*14
2) 220*14
3) 220*12
4) 220*11
pull ups
5) bw*11
6) bw*10
one arm row
7) 143*15
8) 143*17
sghoulder press
9) 110*15
10) 110*??
curls alternatind dumbell
11)60*10
12) 60*8
close grip bench press
13) 176*15
14) 198*10

[body]

high rep legs
leg ext - one legged
1) f*12
2) f*12
leg curls - two legs
3)f*12
4)f*12
smith squats
5) 3 1/2*8
good mornings
6) 220*8
partial deads on smith - help my pull through
7) 4 1/2 *8
8) 5 1/4 *3
leg etx
9) f*21
leg curl
10) f*12
lunges
11) 45*6 laps
leg etx
12) f*20
lunges
13) 45*4
leg ext
14) f*20
leg cu
15) f*12
calf raises - one leggon platform. 3 sets of 25 with only rest calf when other moving.

[harv]

Wow - awesome leg session...how can you walk after that? lol

[body]

i will say i did not enjoy going down the stairs.
but the partial deadlifts it was more volume than trianing that intense.
just going through a higher volume, lower intensity and higher reps for a few weeks
before going back to lifting less sets, but heavier more intense volume.

[body]

upper body light
pull ups
1) bw*12
2) bw*11
one arm dumbell rows
3) 165*12
4) 165*11
bench press
5) 242*10
6) 242*8
7) 220*10
pec deck
8)f*4
9) 205*?? chest to umped felt like going to snap
shoudler press
10) 132*10
11) 132*6
ham curl
12)82*9
13) 82*6
close grip bench
14) 198*10

weight 98.2kg

[body]

high rep legs
leg ext - one legged
1) f*12
2) f*12
leg c
3) f*12
4) f*15
smith squats
5) 3 1/2*10
good morning
6) 220*8
7) 220*8
cleans
8) 132*8
9) 176*5
10) 176*6
calr rasie
11) 4*25
12) 4*20
13) 4*1-2-12

[body]

upper body light
bench press
1) 242*10
2) 242*10
3) 220*12
pull ups
4) bw*11
5) bw*10
dumbell row
6)187*8
7) 165*12
pull overs
8)79*5
peck deck
9)205*15
shoulder press
10) 132*11
11) 132*10
curls
12) 61*8
13) 61*7
close grip bench press
14) 220*10
15) 198*12

[harv]

Those DB rows are sick...nice Close grips also!

[body]

cheers,
dumbell row will go up a bit as well. Only bought the bar about near the top of last page date.
before that the gym only 110 pound dumbells so still getting used to the movement.
will soon get 12 reps with it, Though in way thats bad as I will have to look for a dumbell that can hold up to 230 pounds.

[body]

lower body light
leg ext - one legged
1) f*12
2) f*12
leg curl - two legs
3) f*15
4) f*13
smith machine squats
5) 3 1/2*11
6) 3 *14
lunges
7) 99*6 lenghts
8) 99*4 lenghts

calf raise on smith
9) 4 1/2*16
10) 4 1/2*15
11) 4*1-2-11

[body]

upper body light

pull ups
1)bw*12
2) bw*10
3) bw*8
bench press
4) 242*10
5) 242*8
6) 220*12
one armed row
7) 165*12
peck deck
8)220*12
shoulder press
9)132*10
10) 132*8
standing alternating curls
11) 61*8
12) 61*6
close grip bench
13) 220*10
14)198*12

[body]

lower body heavy

sqauts
1)462*1 with belt
deadlifts
2) 573*1 no straps
3) 529 *3 with straps
4) 529*3
stiff legged deadlifts
5) 440*5
6) 440*5
leg ext - one legg
7) f*10
leg curl - one legged
8) 140*5

calf raises
3 sets of body weight one leg. 25 reps each leg. no break.

216 pounds body weight

[harv]

dayum! Nice squats and the sldl's are insane

[body]

thansk agian harv. your back looking wideeeeeee

upper body heavy

bench press
1)286*3 powerlifting pause at bottom
2) 286*3 powerlifting puase
3) 286*4 no pause
4) 264*6 no pause
pull up
5) bw+ 88*3
6) bw+88*3
7) bw+44*6
one arm dumbell row
8) 189*8
close grip bench press
9) 264*5
10) 264*4
11) 264*4
hammer curls
12) 82*8
13) 82*7

[body]

Upper body light
leg extentions - one legged
1) f*12
2) f*12
3) f*12
leg curls
4) f*13
5) f*13
6) f*11
lunges on the spot
7) 132*12 each leg
8) 176* 6 each leg
9) 220* 6 each leg
walking lunges
10)99*6 lengths

abs
calf raise - bw one legged. only rest while other leg is work
11) 30
12) 30
13) 25

body weight 215 pounds

[body]

bench press
powerlifting pause
1) 264*1
2)286*1
3)336*1
4)220*8 with 2 sec pause on each rep

pull ups
7) bw*10
8) bw*10
9) bw*10
dumbell pull overs
10)82*10
11) 82*10
concentration curls
12) 44*12
13) 44*9
14) 44*7

[body]

lower body heavy
deadlifts
1) 584*1 no straps
2) 551*2 straps
3) 507*3 straps
squats
4) 418*2
5) 396*3
good mornings
6) 264*6
standing lunges
7) 220*6
8) 220*8
calf raise
9) 5 1/4*1-2-9
10) 5 3/4*1-2-6
11) 5 3/4*10

weight 217 pounds

[Matt04]

deads ans squats look sick man.

[body]

thanks matt.

charity bench press competition today

1) 336 pounds. - raw.

body weight 216

having a few days off trianing as not had a week off trianing for a while. Plus not able to go to the gym or do ju-jistu to at least thursday.
so a good time to rest.
not trianed the two days before competing here as well.

[Matt04]

congrats on the comp man, god 336 is heavy!!!!!!!!!!!

[body]

heavy lower body after 7 days off
deadlifts
1) 600*0 no straps. bar bending to much for my liking
2) 578*1 no straps -easy
3) 600*1 with straps
4) 529*3
5)529*3
6) 485*5
7) 485*5
leg curl
8)140*4 one legged left only. right got a knock on it
9) f*10 both legs
leg ext
10)f*10
calf raise
11) 5 3/4*11

weight 98.8kg

[body]

upper body heavy
bench press
1) 308*3
2) 308*3
3) 286*5
4) 264*4 with powerlifting legal.

pull ups
5) 88*3
6) 55*3 right lat starting to hurt. think pulled it other day. well may be teres major.
7) 55*4
one arm dumbell row
8) 189*8
shoulder press
7) 154*6
8) 154*6
hammer curls
9)82*8
10) 82*7
push downs
11) 120*5 i think
reverse one arm pulls downs
12) 80* 5

[body]

lower body med to light
smith squats
1) 4*6
2) 4*5
3) 3 1/2*8
4) 3 1/2*6
leg curls
5)f*14
6) f*10
leg ext - one legged
7) f*10
lunges
8) 45*6
9) 45*2
one legged calf raise
a few sets of repping out.

legs feel cramping already and not nice walking.

[body]

upper body light

forarm pain from BJJ last night. made bench a lot harder.

bench press
1) 264*8
2) 264*7
3) 242*9
pull ups
4) bw*12
5) bw*10
one armed dumbell rows
6) 187*10
7) 187*10
shoulder press
8)143*10
9) 143*7
standing alternating curls
10) 61*8
11) 61*6
reverse grip push downs
12) 80*5
13) 70*7

[body]

lower body heavy

deadlifts
1) 507*5
2) 507*5
stiff legged deadlifts
3) 462*4
4) 440*4
smith machine squats
5) 4 1/2 * 3
calf raise
6) 6 1/4 *7
7) 6 1/4* 7
8) 5 3/4*1-2-9

[harv]

Wow - your dl's and sldl's are insane!

[body]

though hope my bench catchs up with yours though!!!!

you done any powerlfiting comps with your bench harv?

[harv]

Thanks body.
No, haven't done any comps. I live in portland, or and just can't seem to find any powerlifting events around here.

[body]

heavy upper body on friday

[body]

lower body high reps
smith squats
1) 4*7
leg cu
2) f*15
3) f*11
leg ext
4) f*12 - one legged
5) f*12
6) f*20 two egs
leg curl
7) 155*25
one legged calf raise
bw *25 / 25 / 20 /15

weight 223 pound - gained water weight. must be from last night out and big breakfast.

[body]

upper body light
pull ups
1) bw+44*8
2) bw+22*8
3) bw*10
bench press
4) 264*10
5) 264*4 with powerlifting pause at bottom of reps
6) 242*10 with powerlifting pause
pull over on inlcine bench
7) 82.6*7 - prefere falt bench but giving a go to see how ROM felt.
peck deck - new machine
8) f*12
shoulder press
9)143*8
10) 143*8
shrungs on smith machine
11) 4*12
12) 4 1/2*10
alteranting curls
13) 61*9
14) 61*8
incline close grip bench press - flat being used
15) 198*5
16) 176*8

weight 222 pounds. eaten lots of food today.

[body]

heavy lower body
sqaut with belt
1) 440*1
2) 485*1
squat with no belt
3) 440*2
dedlifts
4) 529*3
5) 529*3
stiff leg deads
6) 462*4
7) 462*4
calf on smith
8) 6 1/2 *7
9) 5 3/4*1-2-8

[body]

upper body heavy
bench
1) 319*3
2) 330*2
3) 308*4
4) 264*5 with powerlifting pause
rows - new machine
5) f*4
6) f*5
7) one armed
8) 135*6
shoulder press
9)187*3
10)176*5
shrugs
11) 5*5
12) 5*5
hammer curls
13) 88*5
14) 88*5
one arm push down
15) 130*5
16) 130*5

ody weight 222 pounds

[Matt04]

Heavy Upper and Lower body days are looking strong as always body.

[body]

cheers matt

lower body high reps
smith squat
1) 4*8
leg ext - new machine
2) f*12
3) f*12
4) f*12
leg curl - newmachine
3 sets. still finding right setting on machine.
567
cal on smith
8) 4 3/4*15
9) 5 1/4 *13
two sets of one legged to 25 reps with no rest between

[body]

upper body high reps
bench press
1) 275*8
2) 275*8
3) 242*8 with powerlifting pause
4) 100*10 with powerlifting pause - though not to sure as some one tried to spot during the lift
pull ups
5) bw+44*8
6) bw+22*7
7) bw*9
row machine
8) one plate off bottom *7
shoulders
9)154*8
10) 154*6
standing alternating curl
11) 61*9
12) 61*7
close grip bench press
13) 220*10
14) 220*6 massive pump in arms still

dymanic deads
140 * 6 singles 20-40 sec rest between singles
reverse fly with dumbell
15) 17*15
16) 26*8

[body]

lower body heavy
squat
1) 507*1 - WITH BELT
2) 451*2 NO BELT
3) 396*6
deads
4) 529*3
5) 540*2
stiff
6) 462*4
calf on sqaut
7) 6 1/2*7
8) 6 1/2 *7

[Matt04]

wow squats and deads are heavy as Body. welldone.

[body]

thanks again matt

upper body heavy
pull ups
1) bw+110*2
2) bw+88*3
3) bw+55*7
bench press
4) 336*2
5) 314*3
6) 286*3 powerlifting pause
7) 264*5 powerlifting pause
row machine
8) f*4 1/2
shoulders
9) 198*2 pushed press 2nd rep a bit
10) 176*5
hammer curls
11) 88*5 - one arm only. only one 40kg dumbell. other broke
12) 82.5*7 both arms
clsoe grip bench press
13) 264*5
14) 264*3
shrugs
15) 5*5
16) 5*5

[body]

lower body high reps

smith squats
1) 4*9
leg ext
2) f*12
3) f*13
4) f*14
leg c
5) f*5
6) minus two plate *12
7) minus two plates *12
calf rasie
8) 5*14
9) 5*1-2-10
10) two sets of body weight one legged calf rasie for 30 and 25 reps.

[harv]

Those are some intense sessions...nice work body!

[body]

harv - there not to bad as I do not trian to failure.

pull ups

1) bw+44 *8
2) bw+33*8
3) bw*10
bench press
4) 275*8
5) 264*8
6) 220*10 with powerlifting pause
rows
7) two plates off bottom *11
pec deck
8) f*12
shoulder press
9) 154*8
10) 143*6
curls on cable machine
11) 60*15
12) 80*3
13) 70*6
push downs
14) 110*10
15) 110*10
reverse flies
16) 68*10
17) 68*12

weight 224 pounds

[body]

heavy upper body

squat
1)518*1 with belt
2) 457*2 no belt
3)429*3
deadlift
4) 573*1 chalk only
5) 529*3 straps
stiff legged deads
6)462*4
calfs
7) 6 1/2*7
8) 6*1-2-6

[M.J.H.]

Workouts are looking solid, brotha.

[body]

thanks venom

upper body heavy
bench
1) 352*1 +1 forced rep. thought i would get two reps. bit annoyed. should have done 340 instead
2) 319*3
3) 319*1 with powerlifting pause
4) 264*5 with powerlifitng pause.
pull ups
5) bw + 88*3
6)bw +88*3
7) bw+55*7
rows
8) f*8
shoulder press
9) 176*5
10) 176*5
hammer curls
11) 82*9
12) 82*8
close grip bench
13) 264*5
14) 264*4
rear delt flies
15) 6 reps
16) 6 reps
shrugs on smith
17) 5 1/2 *5

[body]

lower body light
leg ext
1) f*15
2) f*15
3) f*15
leg curl
4) f*5
5) minus two plates *10
6) minus two plates *10
leg open and clsoe machine
2 sets on both for 25 easy reps

leg press machine one
7) f*20
calf rasie one legged
bw *25

did not do squats as got a little groin pain. so rested it.

[body]

upper body higher reps

bench press
1) 286*8
2) 264*5 with powerlifting pause
3) 264*5 with powerlifting pause
rows
4)f*8
5) f*8
6) 135*9 1/2
pull ups
7)bw*10
pec deck
8) f*12
shoulder press
9)154*8
10) 154*7
alternating dumbell curls
11) 61*10
12) 61*8
push downs
13) 110*12
reverse tricep push downs
14) 70*12
bent over raises
15) 12*12
16) 17*8

weight 224 pounds

[body]

lower body heavy
sqaut - with belt
1) 462*1
2) 529*1
deadlift
3) 617* 3/4 could nto get final part. chalk only
4) 606*1
5) 573*1
6) 507**4 straps
calf raise
7) 6 1/2*7
8) 6 * 1-2-7

weigth 223 pounds.

[bill]

Very strong lifts

[body]

cheers bill.

upper body heavy
bench
1) 341*1 powerlifting pause
2) 308*2 powerlifting pause
3) 308*3 normal reps
4) 286*4 normal reps
pull up
5) bw+88*3
6) bw+88*3
7) bw+66*5
row machine
8) f*8
shoulder press on slight incline smith machine - squat rack full
9) 2 plates *5
10) 2 paltes *5
shrug on smith
11) 5 1/2 *4
12) 5 1/2*5
hammer curls one arm at a time as only one 40kg dumbell
13) 88*5
14) 88*5
close grip bench press
15) 264*5
16) 264*4

[body]

lower body
smith squats
1) 4 1/2 to 3. 4 plate to 5 reps
leg ext
2) f*15
3) f*15
4) f*12
leg c
5) f*5
6) minus one plate 8
7) minus tow plates 10
calf raise bw
9) 30 / 30 /25 /20

[body]

upper body light
bench press
1) 292*7
2) 264*5 powerlifting style
3) 242*8 powerlifting style
4) 220*10 powerlifting style
pull ups
5) bw+44*8
6) bw+33*8
rows machine
7) one plate off bottom *9
8) two plates off bottom *11
shoulder press
9) 154*8
10) 154*8
alternating curls
11)61*10
12) 61*8
close grip bench
13) 220*10
14) 220*8
reverse grip flies
15) 68*15
16) 82* 8-10 i think.

[body]

lower body heavy

squat
1) 462*3 with belt
2) 451*3 with belt
deadlifts
3) 529*3
4) 529*3
stiff deadl
5) 396*4 was to short rest.
6) 396*8
calf rasie
7) 6 1/2*7
8) 5 1/2*1-2-8

weight 224 pounds

[body]

upper body heavy

bench
1) 308*2 powerlifting style
2) 308*2 powerlifting style
3) 308*4 normal reps
4) 286*5 normal reps
pull ups
5) bw+88*3
6) bw+88*3
7) bw+55*5
row machine
8) f*8
hammer curls
9) 97*5 - one arm at time
10) 97*5
clsoe grip bench
11) 264*5
12) 264*4
rear delt flies
13) 103*6
14) 103*8

[f=ma]

you have some disgusting strength man.. nice work

[body]

cheers fma

lower body light
squat on smith
1) 4 1/4*6
leg ext
2) f*15
3) f*11 moved nothch forward
4) f*13
leg cu
5) 125*6
6) 115*7
7) 105*13 moved forward much better as no slipping

calf bw
30/25/20/20

[body]

upper light

bench
1) 286*6 - back twinge
2) 264*6 powerlifting style
3) 264*4 powerlifting style
4) 220*12
lower back kept spasming on bench. stopped me pushing as well as had done.
pull ups
5) bw+44*8
6) bw*33*8
row
6) f*8
7) minus two paltes*12
no overhead press as back hurting
half way between medial and side laters
8) 26*12
9) 26*10
superset push down and curls
10) pdown 120*8 curl 80*8
11) pdown 110*10 curl 70*10
rfly
12) 82*10
13) 82*8

body weight 226

[body]

got cholesterol tested. it was 4.05 not sure what that means. but women said it was fine

[body]

lower body heavy
deads - chalk only practise single but not to heavy
1) 529*1
2) 551*1
3) 551*1
4) 551*1
5) 551*1
6) 551*1
squat
7) 440*3 - belt
8) 440*3
calf bw 30/30/25/25

[body]

easy day as comp on sunday -

bench
1) 286*2 powerlifting style
2) 308*1 powerlifting style
3) 308*1 powerlifting style
4) 264*4 powerlifting style
5) 264*4 powerlifting style
pull down machine
6) f*2
7) minus 2 plates = 6 rep
8) minus 4 plates *12
9) minus 4 plates *12
shoulder press
2 sets

[body]

powerlifting competition
squat
1)462*1
2) 496*1
3)529*1

bench
4) 296*1
5) 341*1

dead
6)507*1
7) 606* miss
8) 606* miss - both deadlifts failed on final 8th lockout, but quick on the way up. bit annoyed as should have got that.
happy with bench and squat as could have lifted a bit more especially as paused to long on the bench.

weighed 100.3kg.
have qualifeid for british champ middle of 2006 in unequipped.

[Matt04]

wow their some heavy ass lifts Body. How did you place in the competition?

[body]

it was a regional qualification for finals. so I think i was the only person in my group.
therefore came 1st. there will be a few other events later in the year and people from different regions will qualify as well, thus it will get harder.

[body]

upper body light
bench
1) 264*8
2) 264*8
3) 264*7
4) 220*12
had shorter rest than normal

pull ups
5) bw*12
6) bw*9
7) bw*8
rows
8) minues two plates *10
9) minus two plates *10
pec deck
10) f*15
shoulder press
11) 132*12
12) 132*10
13) 132*8
did super set of curls and tricep push downs on cables

weight 16 stone 5 1/2 pound

[f=ma]

real heavy lifting bro

very impressive

[body]

thanks fma, but light day for two more weeks

squat
1) 308*12
2) 352*10
3) 374* 8
lunges
4)176 times at least 5 each leg
leg ext - one legged
5) 65*10
6) 65*10
leg curl - one legged
7) 45*10
8) 45*10
partial deadlift on smith
9) 4 3/4*8
10) 4 3/4*10
calf body weight
30/30/ two more sets not sure.

[body]

upper body light
pull ups
1) bw+44*8
2) bw+33*8
3) bw+22*10
bench press
4) 297*5
5) 264*10
6) 242*11
row machine
7) 125*12
pec deck
8)f*15
shoulders
9) 154*7
10) 143*7
super set of bciep and tricep on cables - 3 sets

[body]

lower body light
squat
1) 396*12
good mornings
2) 220*8
3) 264*5
leg ext
4) f*15 - using harness to keep me in seat
5) f*15
leg curl
6) 125*5
7) 125*7
cleans
8) 132*12
9) 176*8
calf body weight
10) 30/30/25/20

weight 16 stone 3 pound

[M.J.H.]

Jesus, body, your strength is nothing short of amazing. :)

[body]

cheers venom. it hopefully go up and keeping injur free.

[body]

upper body light

bench
1) 308*5
2) 264*9
3) 242*11
pull ups
4) bw +44*8
5) bw +22 *8
6) bw +22*8
peck dec
7) f*15
row
8)135*12
later raise
9) 26*13
10) 35*8
superset cable curl and reverse push down alter arms
11) 16.75*8 3 sets

[body]

lower body light
leg ext
1) f*15
2) f*15
3) f*15
4) f*15
leg curl
5) 115*10
6) 115*10
7) 115*7
8) 105*10
calf bodyweight
30/30/25/20

dymanic bench

bodyweight = 102.4kg

[f=ma]

very nice man

somehow i missed your competition results above.. all of the lifts you participated in are very impressive. what is your routine scheme setup as? i see you do "light" days days pretty often..

[body]

just doing 3 session of upper and lower body light after comp.

after the above session i will go back to normal routine of heavy and light. it was just to give my body time off from heavy lifting and little bit of difference for fun.

so going to push very hard to christmas now. and may do heavy negatives as at parents over xmas so will not train as hard.

then next comp in feb i think

[Matt04]

body sessions are looking great, with your strength and your body weight being 102kg you must be massive. you should post some pics.

[body]

matt - I have posted some pics in the past. but not got any recently.

upper body heavy. - did not realise at time. but got very bunged up a few hours later. thus may have zapped strenght a little more. did fell not goood session.
bench
1) 374*0
2) 341*1
3) 308*4
4) 308*3
5) 286*5
pull ups
6) bw+88*3
7) bw+88*3
8) bw+77*3
9) bw+44*6
shoulder press
10) 176*4
11) 176*4
cable curls - new machine - one hand.
12) 23.75*4
13) 23.75*4
push downs - new machine - both hands
14) f *7
15) f*7

[Franco]

I can't remember if you posted it or not, but do you train to failure or sub-failure?

[body]

mostly i stop a rep before i think i hit faluire. so if i went for another rep. i would not complete it.


very occasionly i will reach it. But this is more on arms when fatigued more than i thought I was.

[body]

lower body heavy - still got bad cold, headache, so not breathing as well and do not feel 100%
squat
1) 440*3 belt
2) 440*5 last rep very hard belt.
3) 418*2 no belt - 2nd set fatigued me a little more than thought.
4) 418*2 belt
leg ext one legged
5) 55*5
6) 55*7
7) 65*5
leg curl one legg
8) 55*4
9) 55*6
10) 55*??
calf body weight
30/30/25/20

[Matt04]

great Squatting body, i had a look at some of your older pics and you are a beast. Probably even bigger now.

[body]

thanks matt.

have put on a little weight and probably better pro-portioned as well.
i take some more pics one day.

upper body - light
pull ups
1) bw+44*8
2) bw+44*8
bench press
3) 286*8
4) 286*5
5) 242*8
rows
6) f*8
7) 125*12
pec deck
8) f*15
shoulders press
9) 154*7
10) 143*8
conc curl
11) 49*8
12) 49*7
close grip bench
13) 220*8
14) 220*8
reverse flies
15) 75*10
16) 75*10

weight 225 pounds

[body]

lower body heavy
squat
1) 440*1 belt
2)485*2 belt
3) 473*1 belt
4) 396*5 no belt
leg ext - one legged
5) 65*8
6) 75*6
7) 85*4
leg curl
8) 75*4
9) 65*?
10) 65*?

weight 229 pounds - ate lots

[body]

upper body heavy
bench press
1) 325*3
2) 319*3
3) 308*3
4) 286*5
pull ups
5) bw + 88*3
6) bw +88*3
7) bw+55*6
row machine
8) f*10
shoulders
9) 176*4
10) 176*4
cable curl
11) 23.75*4
12) 23.75*4
close grip bench
13) 264*5
14) 264*5
reverse peck deck
15) 82*10
16) 103*5

[Matt04]

sessions are looking great body, have a merry christmas.

[KevinStarke]

damn man thoser are great numbers

[body]

sessions are looking great body, have a merry christmas.

merry christmas matt, though it will not be to merry as the gym is closed on sunday :cry:

thanks kevin

[body]

lower body heavy
deadlifts
1) 551*3
2) 562*2
3) 562*2
4) 529*3
5) 485*5
abs * 3 sets of resisted
calf body weight one legged
6) 30/30/25/20

[body]

upper body meduim/light

at parents gym. different equipment so did a random workout and not recorded it down.
fuc***** christmas, bar humbug

[body]

lower body light
leg ext - one legged
1) 75*10
2) 85*8
3) 75*8
4) 75*12
5) 75*12
leg curl - one legged
6) 75*5
7) 65*7
8) 55*9
9) 45*??
calf raise
30/30/25/20
body weight 229 pounds

[body]

upper body light on saturday
shorter work out as was meant to to do upper bodyu on tuesday and sunday. but ended up doing it on weds and sat. so two less day to recover made today a shorter and less intense routine.

bench
1) 264*8
2) 264*8
3) 264*8
4) 264*8
pull ups
5) bw+77*3
6) bw+77*3
7) bw+77*3
super set arms on cable machine

[f=ma]

real nice lifts

happy new year!

[body]

thanks fma and happy new year to you.

and hope this year is a good year for getting bigger and stronger for you

[body]

lower body heavy

had bad ankle today. not sure why. but hurts when flexing it. eg walking up stairs. but static ankle lift movements not as bad.

good morning
1) 264*5
2) 308*5
3) 308*4
4) 308*4
5) 308*4
leg ext - one leg
6) 85*8
7) 85*8
8) 95*5
9) 95*5
10) 95*5

no calfs as ankle not up for ita

[body]

upper body heavy

bench press
1) 330*3
2) 319*3
3) 308*4
4) 286*5

pull ups
5) bw+66*5
6) bw+66*5
7) bw+66*4
row machine
8) f*10
shoulder press
9) 176*5
10) 176*4
shrugs
11) 4 1/2 *5
12) 4 1/2 *5
cable curls on new pulley
13) 26*2
14) 21*8
close grip bench press
15) 264*6
16) 264*5

[Roark]

some very impressive lifting going on here

good job bro!

[KevinStarke]

Damn man crazy good workouts, very jealous of that bench strength

[f=ma]

well.. body you are damn strong

do you have 1lb & .5lb weight increments? im stuck with 2.5lb increments at my gym

[body]

some of my pages gone

[f=ma]

yeah the forums have been acting real strangely for me lately

[body]

not just me FMA then. thanks thought i was going mad.

well i re add work outs.

squat
1) 473*1 belt - belt to tight and need tiolet. so did not do 2nd rep
2) 418*5 no belt
3) 418*5 no bet
4) 440*3 no belt
leg ext
5) ?
6) ?
leg curl
7) ?
8) ?

[body]

upper body - tuesday night.

pull ups
1) bw+44*8
2) bw+44*8
bench press
3) 286*8
4) 286*7
5) 242*11
rows
6) f*10
7) f-2 plates *15
pec deck
8) f*12
shouldre press
9)132*12
10) 132*10
cable curls
11) 21*8
12) 18*?
reverese flies
13) 89*10
clsoe grip bench
14) 220*10
15) 220*8
reverse flies
16) 89*10

[body]

well.. body you are damn strong

do you have 1lb & .5lb weight increments? im stuck with 2.5lb increments at my gym

my gym goes in KG.
smallest weight increment is 1.25kg disc (2.7 pounds)

[body]

lower body light

squat
1) 385*10
2) 385*10
leg ext - one legged
3) 85*8
4) 85*8
5) 75*11
leg curl - one legged
6) 65*8
7) 55*10
8) 45*12
calf rasie - bw one legged
9) 30/30/25/20

body weight 228 pounds

[KevinStarke]

Damn man really strong squatting, good benching up there too!

[body]

thanks kevin.
your bench is pretty strong as well. hope you get 405 when you do shirted comp

upper body - heavy
1) 341*1 powerlifting style
2) 330*1 powerlifting style
3) 286*4 powerlifting style
4) 286*5 normal reps

pull ups
5) bw+66*5
6) bw+66*5
7) bw+66*5
rows machine
8) 145(f) *12

standing miltary press
9) 176*5
10) 176*3
cable curls - new machine
11) 23.75*5
12) 23.75*5
close grip bench press
13) 364*6
14) 264*4
shrugs
15) 4 1/2*5
16) 4 1/2*7

body weight 227 pounds.

[f=ma]

body, very nice as always bro.. your benching is very impressive

how do you rep up for your single? do you do triples all the way up to a single or what? im curious because you always seem to be gaining strength and yet youre only doing singles (that you post). i was working to a single 1x per week trying to add 5ish lbs/week or two but i started to lose strength

also.. how much does the bench benefit from a shirt? i can hit 285 raw.. think i'd be able to get 315 shirted? i wish i knew someone with one so i could give it a go. 315 feels so damn heavy though

[KevinStarke]

Damn man sick benching! i'll get 405 shirted one day.

[body]

body, very nice as always bro.. your benching is very impressive

how do you rep up for your single? do you do triples all the way up to a single or what? im curious because you always seem to be gaining strength and yet youre only doing singles (that you post). i was working to a single 1x per week trying to add 5ish lbs/week or two but i started to lose strength

also.. how much does the bench benefit from a shirt? i can hit 285 raw.. think i'd be able to get 315 shirted? i wish i knew someone with one so i could give it a go. 315 feels so damn heavy though

thanks

I am do not include warm ups before any my working sets.
but for the single bench in question i probably did as a warm up
1) 132*12
2) 154*8
3) 190*4
4) 242*2
5) 264*1
6) 290*1
then work set.
with powerlifting single. I get some one to help the weight of the rack. hold it for 4 secs. down to the chest, then pause it sec. then drive up. hold it for a three seconds then rack.

all my benching is done raw. I only do unequipped powerlifting comps.

I am gaining weight on my lower weight higher rep days as well. I am gaining on squat as well. deadlift not doing so well. but more effort into bench and squat at the moment.
though i am gianing weight as well.

[body]

lower body heavy
squat
1) 485*3 - belt
2) 501*2 - belt
deadlifts
3) 573 *1 no straps
4) 573*2 straps
stiff legg deadlifts
5) 485*3
6) 462 *4
calf bodyweight one legged
7) 30/30/25/20

weight 225 pounds

[KevinStarke]

Ridiculous strength body lookin real good.

[body]

upper body light
bench
1) 286*8
2) 286* 5 felt weak.
3) 242*7 powerlifting style
pull ups
4) bw+44*8
5) bw+44*8
rows
6) 145*12
7) 145*10
shrugs
8) 3*15
9) 3 3/4*15
10) 4 3/4*5
hang cleans on smith
11) 132*10
12) 132*10
13) 132*10
14) 176*7
15) 176*7
cable curls
16) 21*8
17) 21*8
clsoe grip bench
18) 242*10
19) 242*7

[f=ma]

very nice man

your light days blow my heavy days out of the water as usual

[body]

your soon be having lights days like this over the coming years!!!

[Sidior]

lifts looking insane man keep it up....you competing anytime soon?

[body]

thanks sidior

I have another powerlifting comp at end of feb/early march i think. raw drug testest comp under bwla. in either 100 or under 110kg depends what i weigh at the time.

[body]

lower body light

deadlifts
1) 462*10
leg ext
2) 85*10
3) 85*10
4) 85*9
leg curls
5) 65*8
6) 65*8
7) 55*12
calf on leg press
8) 5plates*15
9) 6 3/4 * 12
10) 6 3/4* 12
smith machine partial deadlifts
11) 4 3/4 * 6
12) 4 3/4*6
weight 223 pounds

[body]

upper body heavy

bench
1) 341*2
2) 325*3
3) 325*1 powerlifting style - went up quicker than thought
4) 264*6 powerlift style
pull ups
5) bw+77*4
6) bw+77*4
7) bw+77*4
rows machine
8) 145*12
clsoe grip bench press
9) 286*4
10) 286*3
cable curls
11) 23.75 *6
12) 23.75*5
shrugs
13) 4 3/4*5
14) 4 3/4*4

[KevinStarke]

Where do you get these like 1 lb weight man, those numbers are insane. Strenght is lookin awesome man keep it up.

462 x 10 on DL's...

[f=ma]

very nice bro.. damn big deads and cg bench

[Franco]

Looking strong as ever Steve.

Hows your arch on the bench?

[body]

Where do you get these like 1 lb weight man, those numbers are insane. Strenght is lookin awesome man keep it up.

462 x 10 on DL's...

my weights all in KG as live int he metric world of the UK.

so goes
1.25kg = 2.755778831 pounds.
2.5kg
5kg
10kg
15kg
20kg
25kg
so not using 1 pound plates. I just can't get the bar to weigh 460 pounds.
if i did a lower weight i would have done 457.45 pound. instead of 462.9pounds.
i round the weights down. on my gm card i do keep all in kG.

[body]

Looking strong as ever Steve.

Hows your arch on the bench?

still lack suppleness. my see how wearing a belt help.

hope to really push myself this year as not to worried about gaining a little adipose tissue.

thanks fma they keep coming.

[body]

lower body heavy
squat
1) 507*2 with belt
2) 485*2 with belt
3) 440*2 no belt.
deadlifts
4) 529*2 with belt - 1st time used one. did not enjoy bottom of the movment
5) 595*0 with belt. - could not get used to bottom of the movement
6) 595* 3/4 with no belt felt much easier, but to fatigued by this time
7) 507*4
calf on leg press
8) 7*12
9) 8*8
10) 8*8
leg ext - one legged
11) 105*5
leg curl one leg
12) 75*5

weight 222 pounds

[f=ma]

monster lifts as always bro

very nice reps on squats and deads. i bet thats fatiguing as hell

[body]

it was tiring fma. i some times for get by my 6 set i am quite tired.

upper body light
bench press
1) 220*10
2) 220*10
3) 220*10
4) 220*10
5) 220*8
6) 220*7
pull down machine
7) 145*3
8) 125*7
9) 105*10
10) 105*10
11) 105*10
row machine
12) 145*10

just compound today as felt tired. and went for shorter rests than normal. going for more a pump routine.
I tire quickly with short rests. well relative to my longer rest work outs.

[KevinStarke]

Awesome volume on that bench press, very impressive.

[body]

it was lower than i thought it would be on the bench. Shorter rest than normal and slightly higher reps as well.
but the 1st reps on each set were very quick.

[body]

lower body light

deadlift
1) 485*8
leg ext
2) 85*10
3) 85*10
4) 85*10
leg curl
5) 65*
6) 65*
7) 65*

calf raise on leg press
8) 5*25
9) 6*15
10) 6*15

[KevinStarke]

Sick deadlifts as usual body.

[f=ma]

485x8 & 220x10x4?? goddamn, dont eat me

[bill]

Strong deadlifting!

[body]

FMA your luckily i am not hungry!!!!

been ill for last few day so took some time off. sunday session. not planning on this been my best session
bench press
1) 286*5
2_ 286*5
3) 286*4
4) 286*4 drop set 242 to8
pull down machine
5) 145*5
6) 145*5
7) 145*5
8) 145*5 drop set to 115*9
cables superset
9) curls 23.75*5 push downs 23.75*5
10) c 23.75*5 pd 23.75*7
11) c 21*8 reverse pd 18*8

weight 220 pounds

[body]

lower body
feeling better. weight 223 pounds. eaten more than sunday
deadlifts
1) 551*3
2) 573*2
3) 507*5
leg ext
4) 105*5
5) 95*10
leg curl
6) 75*5
7) 65*8
calf on leg press
8) 7*12
9) 6 3/4*15
side rasie
10) 110*4
11) 110*5

[f=ma]

nasty deads bro.. very nice

[body]

thanks fma. felt had a little more room for a bit. espeicially as a bit down on body weight.

upper body heavy
1) 330*1 +1 froced rep. - tried with belt on. did not like it. i keep to beltless from now on. would have got two or three if no belt. the forced rep zapped my strength
2 ) 319*2 - no belt
3) 308*3
4) 264*7
pull ups
5) bw+110*3
6) bw + 77* 4
7) bw + 66* 6
row machine
8) f*11
shoulder press
9) 176*4
10) 176*4
shrugs
11) 4 3/4*8
12) 5*6
close grip bench
13) 264*5
14) 264*4
cable curls
15) 23.75*5
16) 23.75*5
revers flies
17) 96*10
18) 96*10

body weight 221 pounds.
still light. will get back to eating more to get back to 225 so lifts go up.
back to about normal health now.

[KevinStarke]

I cant use a belt when I bench either man it just doesnt feel right, real strong lifting man.

[f=ma]

very nice bro.. always impressive as usual!

[body]

I cant use a belt when I bench either man it just doesnt feel right, real strong lifting man.

how did it feel for you? i just thought i give it a go.

will not try again. i think it reduced my weight, but have not been 100% healthy the last 8 days now and down in weight may have caused this issue rather than the belt?

[KevinStarke]

I just didnt feel as strong, it made my torso feel strange. Just feels better and more natural to me without a bench.

[body]

cheers kevin

lower body light
deads
1) 507*7
leg ext
2) 95*10
3) 85*8
4) 85*8
leg c
5) 65*8
6) 55*12
7) 55*11

calf raise bw*3 sets - one legged

body weight 220 pounds

[body]

cheers kevin

lower body light
deads
1) 507*7
leg ext
2) 95*10
3) 85*8
4) 85*8
leg c
5) 65*8
6) 55*12
7) 55*11

calf raise bw*3 sets - one legged

body weight 220 pounds

[body]

upper body light
pull ups
1) bw+55*8
2) bw+44*8
3) bw+33*8
rows machine
4) f*10
bench
5) 286*6
6) 264*8
7) 242*9
pec deck
8() f*8
reverse flies
9) 96*12
10) 96*12
shoulder press
11) 132*12
12) 132*7
push down machine
13) 105*10
14) 105*8
15) 95*10
cable curls
16) 23.75*5
17) 21*8
18) 18*10

[f=ma]

body, nasty work bro

i still get a laugh out of how your upper light days have some big benching in them.

how do you do your upper heay&light and lower heavy&light? you only train 3x per week right? im thinking of doing my upper/lower split more along the lines of yours.. do you try to do speed sets on your light days as well?

[body]

i try and get you to laugh louder as the weights go up!

i trian 3 times a week. I only go to the gym 3 times a week as I often do brazialin ju-jitus 3 times a week as well. which those trianing days on fixed days.
I trian like this
sunday - uppper body light
tuesday lower body light
friday - upper body heavy
sunday = lower body heavy
tuesday = upper body light
friday - lower body light
sunday - upper body heavy
tuesday - lower body heavy
etc
so i trian a body part once every 4 to 5 days. voulme as above.
i often engelct speed work. (well dymanic work) though i do most sets pretty explosviely all the time. if i was to do more dymanic work i would do them on light days.

[body]

lower body heavy

squats
1) 485*2
2) 462*3
deadlifts
3) 485*1 no straps
4) 529*1 no straps
5) 529*1 no straps
6) 529*1 no straps
7) 529*2 straps
still legged deads
8) 440*4
9) 440*4
calf on leg press
10) 7*12
11) 6 1/4*15

still felt weak from illness. and down in weight. so squat 1 less rep than before. but should go back up soon.

[body]

upper body heavy
pull ups
1) bw+110*3
2) bw+99*3
3) bw+88*4
4) bw+55*7
bench press
5) 308*3
6) 308*3
7) 286*5
8) 264*5
shoulder press
9) 176*3
10) 154*5
cable curls
11) 23.75*5
12) 23.75*4
close grip bench press
13) 264*4
14) 264*4
speed deadlifts
6 singles of 308.

weight 218 pounds. still down in weight so lifts suffering. will have to eat a lot again.

[KevinStarke]

Strong squats, damn man strong pull ups too +110 is sick.

[Stumprrp]

god your strong, why are all the numbers uneven?

[body]

god your strong, why are all the numbers uneven?

thanks

you mean uneven as not whole numbers?

My gym has weight in KG. so when i lift 50kg. i convert it to pounds for everyone else to see so its 198 pounds.

i live over in the uk.

[body]

lower body - med/light

deadlifts
1) 529*5
leg ext - one legged
2) 95*10
3) 85*10
4) 85*9
leg curl
5) 65*8
6) 65*8
7) 55*12
calf raise body weigh one legged
8) 30/30/25/20

[f=ma]

damn bro huge as always

im gonna start doing my upper/lower the way you do it.. hopefully with the same results lol

[body]

give it a go.

though did get a long way on a tradational 3 day split orignially.

[body]

upper body light

pull ups
1) bw+55*8
2) bw+44*8
3) bw+22*9
bench press
4) 275*8
5) 264*8
6) 242*9
row machine
7) f*12
8) f*10
pec deck
9) f*13
10) f*10
shoulder press
11) 148*7
12) 132*10
cable curls
13) 21*9
14) 21*9
cable push downs
15) 23*10
reverse push downs
16) 18*6
17) 16*10
hammer curls
18) 77*10
speed deadlifts
19) 140*6 - 20 sec rest.


weight 221

[body]

lower body heavy and light - on holiday next week. so increased volume as will have a rest for a week.

deads
1) 485*1 no straps
2) 529*1 straps
3) 573*1
4) 595*1.
5) 617* 3/4 would have got if not not done 595 or 573 i think
6) 551*2
7) 529*3
leg ext- both legs
8) f*15
9) f*15
10) f*14
leg curl - both legs
11) 115*9
12) 115*8
13) 105*12
calf raise on leg press
14) 7 1/2*7
15) 7 1/2*7
16) 6 1/4*17
17) 6 1/4*15

dymanic bench
6 sets of 176*3 reps. would have done 8. but chest feeling bad.

[f=ma]

wow bro i missed the past few sessions

those are some incredible deads.. what kind of rep range do you work with on the way to 617??

[body]

was going for a single, but got 3 quarte of the way up.

though got fever today. so that may have zapped my strenght a bit.
feb not been my month for being healthy.