View Full Version : FAngel Journal + Westside

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12-31-2001, 04:49 AM

DE Bench
Speed Bench 8x3, 3xclose, 2xmedium, 3xwide, followed by a single
Lying Db Extensions 20lbs 4x8
Tri-set delt combo(Front, side, rear) 5's 20,20,20 5's 20, 20,20
Db Rows 66lbs 3x7

Worked out at home for the first time in a hell of long time today, so I was a bit limited to what I could do. The workout in itself was pretty good. I decided to do 3sets of wide because that is what I'm weakest on I would say. The single at the end was the fastest yet, should really up the weight on the that as well as maybe the triples.

Lying Db extensions were done with aboout 30-45secs rest between sets

DE Sq/Dl Wednesday

Oh and Happy new year to everybody

01-02-2002, 09:54 AM

DE Sq/Dl
Speed Box squats 121lbs 10x2, 176lbsx1
Good Morning's 143 2x8
Pull throughs 66lbs 20,21
2 sets BB shrugs
1 set standing abs
2 sets leg raises
High cable side bends

The squats were extremely fast and I was fairly happy with the workout. The gym was fairly dead when I hit it this afternoon.

I finally ordered some of the Westside vids.

ME Bench Thursday

01-02-2002, 09:57 AM
Il mio mam mangia il suo spagettii con le chiavi di automobile.

01-04-2002, 12:14 PM

ME Bench
Close grip Bench
Flat Db press 66lb'ers 2x5
Reverse grip pushodown 44lbs 3x15
Chins 2sets@bw 2 sets weighted

Not a bad workout. The gym needs bigger dumbells but unforunately I've had this convo already with the manager and it's a no go.

One point when I needed a spot, I had to ask the kid who was behind the counter as the gym was fairly quiet and he say's "what you doing", I said close grip. He replied for the tri's and inner chest. I cringed and explained that you can't isoate parts of the chest FULL STOP

The reverse grip pushdowns were done using the lat pulldown with a straight bar instead the cables. Rest was about 30 secs in between each set. My tri's were knackered by that point.

ME Sq/Dl Saturday

01-05-2002, 07:04 AM

Good Morning Squats 269.5lbsx1, 275lbs failed
Pull throughs 88lbs 11,10
4 Sets of abs
2 sets of Obliques.

Beat the good morning squat set last week by 5.5lbs. On the 275 the good morning part of movement was better than expected but still feels like a dead weight, anyway when I went into the squat hitting rock bottom, nothing, was stuck and could not do anything else. Depending on how things go next month a near or double bodyweight squat is a possibility.

Weight 144. At the moment I'm happy staying in and around this weight, but after I max next month I will revert back to a more BB orientated programme.

01-05-2002, 07:26 AM
it'd be cool if you could add another 50 or so lb to your deadlift fran.

01-05-2002, 07:31 AM
your one small little guy.... 144 lbs, i eat meals heavier than that.

your a lot stronger and leaner still

01-05-2002, 07:34 AM
he maybe small, but remember that if you removed his willy, he'd only weigh 80lbs.

01-05-2002, 07:56 AM
Like I said Reinier, I will revert back to a BB routine next month and gain back more weight and be back to where I was in no time.

Rob- Yeah, the extra 50 would be great for my dead. But at present I want that 3 plate squat and that's probably more important to me. Oh and on the other comment Shhh...

01-07-2002, 07:09 AM

DE Bench
Speed Bench 8x3 3 close 2 medium 3 wide followed by single
Lying db extensions 25lbs 4x6
Tri-set delt combo 10lbs 15,15,15 15,15,15
Db Rows 66lbs 3x9

Worked out at home again so was pretty limited. The workout was a pretty quick one today.

I also received the Westside vids that I ordered on New Years eve (1 week US to UK), and the prices they gave me on the receipt were not the same as quoted on the site, it was far less cheaper which was one hell of a relief.

Bumped up my cals over the weekend also.

DE SD/Dl Wednesday

01-09-2002, 11:54 AM


Box squats: 132lbs 9x2, 176lbsx1
Zercher squats 176lbsx8 198lbsx4
Pull throughs 88lbsx18 110lbsx7
2 sets Staning calves
5 sets of Abs
2 sets of obliques

ME Bench Thursday

01-10-2002, 03:20 PM

ME Bench
Close Grip Bench
Flat Db press 66lbs 2x6
Reverse grip pushdowns 55lbs 3x12
Chins 2xbw, 2 x weighted

Reverse grip pushdown were once again done on the using the lat pulldown, with about 30 secs rest in between sets.

ME Sq/Dl Saturday

01-12-2002, 06:13 AM

Arched Back Good Am's:286x3, 308 Failed
Kneeling Squats 176lbs 2x8
2 sets barbell holds
3 sets of abs
2 sets of Obliques

The arched back good am's were ace, though I missed the 3 plated attempt. The actual weight seemed far lighter than I expected, when I went into the movement things looked good, but reversing it proved another story altogether. Anyway, I'm determined that the 308 won't get the better of me next week.

First time also doing the kneeling squats. I could probably manage quite a bit more weight here.

DE Bench Monday

01-12-2002, 01:37 PM
Great job on the arch backs!
How did you do the kneeling squats? like in the video or did you put your shins on a low bench/platform so your feet hung off it?

01-12-2002, 01:55 PM
Like they were shown in the Deadlift Secrets vid.

Those vids are excellent for motivation

01-14-2002, 05:32 AM

DE Bench
Speed Bench 8x3, followed by a very quick single today
Military Press 2x6 121lbs
Seated Db Power Cleans 3x7 22lbs
Lying Db Extensions 4x10 22lbs (20secs rest between sets)
Lat pulldown 3x7 176lbs
2 sets of Db curls

Also measured the positioning for my Rack lockouts on Thursday, the pin holes are about 3 inches between each other.

01-16-2002, 12:02 PM

Speed Box squats 9x2 143lbs, 176 x1
Zercher squats 203.5lbs 5,4
Pull throughs 99lbsx21, 110x14
2 sets of standing calves
5 sets of abs
3 sets of obliques

Good workout today. By the time of the second set of Zerchers I was wiped.

Some of the ab sets were statically done, I need to incorporate far more of these into my routine.

ME Bench Thursday

FLEX 2000
01-17-2002, 01:04 AM
which westside videos do you have? which ones do you suggest?i was thinking about getting them, they worth the money?

01-17-2002, 03:14 AM
I gave myself a late xmas present and purchased the package which included the following:-

The Squat workout (2 Vids)
The Bench Workout (2 vids)
Deadlift secrets
Bench Secrets
Squat Secrets

The secret series of vids are excellent and really helped to master the correct technique. The squat and bench workout are also brilliant and for motivation are ace.

There is also the reactive method vid which shows how to use the bands and chains properly, but this is also shown on some of the vids to a certain extent, but I did not purchase that one

01-17-2002, 01:49 PM
I have the squat workout, squat secrets, dead secrets, bench workout, and reactive method.
There all awesome but I love the squat workout!
Im still trying to get my hands on the seminar:)

How good is bench secrets compared to the bench workout?

01-17-2002, 02:43 PM

Rack Lockouts(Close) 4" 275x1, 286 failed
Close grip Bench 3x5
Front plate raises 22lbs 3x12
Seated Cable rows 132lbs 2x8, 154lbs 1x5

Good workout.

When I went over to do close grip, I unracked it and it felt bloody light as a feather.

Damn foo-foo gym most people were asking what I was doing with the rack lockouts.

I personally think it's a great vid Adam, and worth the money.

01-19-2002, 07:56 AM
Arched Back Good Am's 291.5lbsx3, 308lbsx3, 330x1
Kneeling squats 2x8 198lbs
2 sets of barbell holds
5 sets of abs(2 of these were static)
3 sets obliques( Some reps were statically done)

Ace, beat the triple from last week with relative ease. Then I moved upto 330, first rep perfect, back into starting position and for some reason could not hold it any longer, so had to let go:(

Weight: Erm...Since starting westside I've noticed that I need a hell of a lot more calories in order to gain then when compared to a normal 3 or 4 day BB routine. I could easily gain on 2100 on a 3 day split, all sets to failure. The 4 day split needed more but even though I was going to failure, I only would need a little more in order to gain.

Anyway tonight I have a 21st pub crawl to goto tonight, should be fun considering the guy who is having his birthday is banned from nearly all of the pub/clubs in the area for his drunken behaviour, lol. So should be fun

Chris Rodgers
01-19-2002, 10:44 AM
Ace job on the GM's!! :D

01-21-2002, 01:52 PM
Cheers Latty

The pub crawl was ace:)

DE Bench
Speed Bench 8x3, followed by single
Military press 121lbs 2x7
Seated Db power cleans 22lbs 3x10
Lying db extensions 27.5lbs 2x8, 2x6
Lat pulldowns 181.5lbs 3x9
2 sets Db curls

01-21-2002, 02:19 PM
Once you go back to BBing fran, you are gonna erupt with size.

01-21-2002, 02:24 PM
Yep, should be ace. I might return to westide training later on in the year depending on how things span out.

01-23-2002, 12:42 PM

Speed Box Squats: 121lbs 8x2, 176lbsx1, 308lbs Walkout
Ultra wide sumos 220x1, 286 2x1, 308x1
Pull throughs 110lbs 2x16
5 sets of abs
3 sets of of obliques.

Ace. All in all a good session. The Ultra wides were cool, though the 308 was slightly harder than I expected

ME Bench Thursday

01-24-2002, 11:57 AM
Hmmm... Today has been a major nightmare. Had to take the car into the garage because of heating problems and they will now need to keep it in until tuesday, because it is such a major job. This is not gonna be cheap which is not what I need right now:mad:

They did not have a car they could give us, so I might have to hire a car for the meantime, which means even more money

I might to some tri, delt, lat work at home so it will be limited to what I can do.

01-26-2002, 07:36 AM

Box pulls 5" 396(4 plates) x1, 418lbsx0.5
Hardcore Kneeling squats 220lbs 2x9
2 sets leg curls
4 sets abs
2 sets obliques.

Got the 418 up halfway, but just could not lock out no matter how hard I tried.

I was intending to do rack pulls but the pins are nowhere near low enough in the rack, so I had to use this box and this metal step. Luckily they were both the same height, but it was a pain trying to keep the weights on there between sets, so I used some towels.

The kneeling squats felt much easier unracking them from a kneeling postion, as in recent week I had been unracking them from a standing postion and then kneeling down one leg at a time.

Weight: 142

We also picked up the hire car today, thankfully it was not as expensive as they first quoted. A bad point is that I will not be allowed to drive it as I am not 23 yet.

01-28-2002, 06:35 AM

DE Bench
Speed Bench 8x3, Single
Tri-set delt combo (front, side, rear) 27.5lb 10,10,10
22lbs 20, 20,20
Db Elbows out extensions 33lbs 1x6, 27.5lbs 2x11
Seated Cable Rows 165lbs 1x6, 154lbs 2x9
2 set bb shrugs 302.5lbs 8,7

Very quick workout today, so I decided to throw in some shrugs at the end as it had been a while since I included them in my routine.

02-01-2002, 12:49 PM

Speed Box squats: 132lbs 8x2, 181.5lbsx1 Walkout 308
Ultra wide sumos 242lbsx1, 286 2x1, 308x1, 319x1
Pull throughs 121lbs 2x16
5 sets of abs
3 sets of obliques

02-01-2002, 01:00 PM

ME Bench
Rack Lockouts 4" 313.5x1, 330Failed
2 set incline Db's
2 sets seated dumbell power cleans
2 sets seated overhead skulls
1 set v-bar pushdown
3 sets of BB rows

02-01-2002, 01:34 PM
I have been away from the forums for most of this week mainly down to the huge amount of work that has needed to be done.

Also on the tuesday, we received our car back and it was a hell of a lot more costly than first anticipated:mad:. We went to pick the car up and originally it was just the heating system, but then they said that when they were re-assembling they found that the water pump needed replacing, and that was a major reason behind the price.

Also this week a stone hit the windscreen and a crack developed which means more money to pay. Now have just found out they cannot replace it until Sunday

Thought nothing else could go wrong, but my ex(who I have not seen or spoken to in a very long time) decided to contact me and completely headf*ck me with her damn infernal mind games. ARGHHH!!!

My diet today consisted mostly of shakes and Robboe's patented oatmeal cookies, as I had to go to the Italian Consulate in London to renew my passport.

02-01-2002, 02:02 PM
Originally posted by FAngel
My diet today consisted mostly of shakes and Robboe's patented oatmeal cookies, as I had to go to the Italian Consulate in London to renew my passport.

:nod: Check the sig!

BTW, nice lifting dude :bow:

02-01-2002, 04:03 PM
Dont mean to :spam: your journal, but would you mind posting a recipe to these wonderful patented cookies in my journal?? thanks.

FRAN- Thanks for the help, sorry bout the troubles u have had, and welcome back:D

02-02-2002, 07:50 AM

Box Squat 264lbsx1, 286 failed
2 sets Kneeling Squats 302.5lbs 6, 5
Pull throughs 132lbsx16, 154lbsx11
3 sets of abs
2 sets of Obliques

Oh well far from being a good workout. I seemed to have my mind on other things, maybe I should've given today a miss, but it was my final ME SQ/Dl day as next week is Max dead.

The second set of pull throughs was harder than expected, nearly lost my footing on certain points.

02-04-2002, 07:30 AM
Thans for the link man!!

02-05-2002, 04:01 AM
No problem:)

DE Bench
Speed Bench 8x3, (3 close, 2 med, 3 wide) Single
Flat Db press 66lbs 2x8
Side laterals 27.5lbs 2x11
Seated Db power cleans 22lbs 2x11
Elbows out extensions 27.5lbs 1x12, 2x11
Seated cable row 154lbs 3x8
Hammer curl 38.5lbs 1x12

I've been checking a few british powerlifting sites out as of late, and got me thinking that I would like to compete in the dead later on in the year. I would like to go there at least with a 400lb+ lift.

02-05-2002, 11:51 AM
Definately compete!! What bodyweight do you think you'll be at when you hit the 400+dead?

02-05-2002, 01:50 PM
I could easily get back upto around 170, but then at that weight 400 is not really that impressive, but then again hopefully with that weight gain the poundages on my dead will rise.

Or I could stay around the same weight I am at present and see how I get on.

Also I've seen that in meets people compete equipped and unequipped. I am undecided on this matter at present

Chris Rodgers
02-05-2002, 02:12 PM
Excellent Fran!!!

A 400+ lb dead is impressive at 170 lbs!! Do what you feel most comfortable with your bodyweight, but definitely look into competing. I can't wait for mine.

02-06-2002, 02:30 PM

Speed box squats 143lbs 2x2, 181.5lbsx1, 313.5lbs Walkout
Zercher Squats 220lbs 1x5
Pull Throughs 154lbs 2x15
4 sets of abs
2 sets obliques.

Today I kept the volume relatively low as I will be maxing my dead on saturday.

Finally hit 2 plates each side for the Zerchers:)

02-08-2002, 06:53 AM

ME Bench
Floor Press 192.5lbsx1 220failed
Dips 66lbs 2 x7
Close grip Bench 132lbs 2x12
BB row 132lbs 3x11
2 sets Reverse Pec Deck

The gym was as full as I have seen it in a very long time, had to wait a for quite a while to use the rack, which was a tad annoying to say the least.

Later this afternoon I have a check up at the dentist, so my day finishes early :D

Max dead tomorrow morning and going out tomorrow night.

Any support would be appreciated for the Max attempt

02-08-2002, 06:58 AM
:strong: :bow: :strong:

there ya go man, good luck

Chris Rodgers
02-08-2002, 07:13 AM
Rip the f*cker off the ground Fran!!!!!!!!!!!!!!!!!


02-08-2002, 08:57 AM
best of luck brother.

02-08-2002, 10:51 AM
Anyway just got back from the dentist. Originally I was only supposed to be going for a check up, but I ended up having both of my top two wisdom teeth removed.


02-08-2002, 11:55 AM
Nice will be hella hardcore wen you dead with missing teeth

02-08-2002, 01:09 PM

02-09-2002, 08:12 AM

Originally posted by FAngel
25/11/01 313.5lbs (320lbs)

Originally posted by The_Chicken_Daddy
it'd be cool if you could add another 50 or so lb to your deadlift fran.

Max Dead
341x1, 374 (385) Failed, 374 (385) x1, 396 (405) Failed, 396 (405) x1, 407 (415) Failed
Plus several sets of pull throughs.

I was not sure what I was really capable of. So on the 374 (385), i was a bit shocked when this failed, I rested for a bit then ripped the bar off the ground. Next I tried the 4 plates, first attempt once again failed, second attempt got there in the end, but took some time to actually lock out

The numbers in brackets are if you count the plate as 45's, 35's etc. But all that mattered to me was that I got the 4 plates, I wasn't expecting to lift anywhere near this amount today.

Also today was the first time I wore my deadlift shoes which I oredered from MonsterMuscle.com, I liked these a helll of a lot better than my normal trainers, and will continue to use them from now on.

My mouth was still a little sore from the wisdom teeth that were removed yesterday, but I hardly noticed during my lifting today:)

Cheers for the vid back, Robboe. LMAO@Wilfred


02-09-2002, 10:10 AM
Yo Wilffy! :bow:

Chris Rodgers
02-09-2002, 02:10 PM
ACE job Fran!!!!!!!!!!!!!!!!!!!

Can you please further explain what the different weights are about? I have no idea what you mean. What did it weigh?

02-09-2002, 07:30 PM

By the the time of the 407 (415) I was wiped and seriously had no chance in hell at getting this attempt.

When converting the KG to lbs you * by 2.2, so 180kg would be 396lbs (405 lbs) which is 4 plates each side taking each plate and the bar as 44lbs when converted or straight 45's as you know them, as you know 35lb plates are 33lbs when converted this way, and so on.

02-09-2002, 07:46 PM
Great job on hitting 4 plates!
Right now me you and latty have almost the exact same lift per bodyweight! It will be close on who gets 3bw first:)

02-10-2002, 09:15 AM
Cheers, it was quite a scene to say the least.

Decided to try an extra workout as part of some GPP

100lbs 2x22

Last night went to see Monsters Inc. pretty funny film, diet was a bit off as we went for a meal prior to this.

Sleep was around 5 hours, but I should be having a nap later on.

02-11-2002, 06:45 AM
Nice job man. Even a day after the teeth pulling thingy = ace !!

02-11-2002, 11:58 AM
Thanks for the support:)

DE Bench
Speed bench 5x3
Dips +66lbs 2x9
Elbows out extensions 27.5lbs 3x12
Seated db power cleans 22lbs 2x12
Close grip lat pulldown 198lbs 2x8
Hammer curl 44lbs 1x10

I decided to lower the volume slightly for the speed bench and I also dropped the single at the end.

I will be maxing my squat on wednesday and depending how I feel after this, I might not bother maxing my bench and will wait until saturday where I will test my dead once again.

Or I might go back to my old routine again

02-11-2002, 12:03 PM
why aren;t you on MSN?

02-13-2002, 12:28 PM
[QUOTE]Originally posted by FAngel

[B]Max Squat
242(245) x 1

Max Squat
308lbs(315lbs) Walkout, 286lbs(295lbs)x1, 302.5lbs(310lbs) Failed, 302.5lbs(310lbs) x1, 308lbs(315lbs) Failed, 308lbs(315lbs) Failed.

Once again the numbers out of the brackets are the conversion from Kg's and the numbers in the brackets are if you count the plates as 45's, 35's etc.

Well today did suprise me. What a week, smashing my dead PR and now smashing my squat PR. Having a spotter behind me just in case gave me so much reassurance.

Westside is officially over for the time being and will return back to a more conventional BB routine, I have learned an immense amount of knowledge from doing this.

Originally the purpose of westside was to see how my body responded to this type of training, as I knew how low and high training to failure affected my body, and I knew what worked for me diet wise whilst on these routines. Westside was a whole new kettle of fish. I found out that I had to eat a hell of lot more calories than when I was training to failure all of the time.
Training wise I found that my hips, glutes and abs were all very weak training in a typical bb fashion, so I proceeded to bring these up to scratch. I also found that my lats responded much better when they were trained twice a week and not to failure with at least a 72 hour gap in between sessions

02-13-2002, 01:06 PM
Great job on the squat!! Thats a huge PR

02-13-2002, 03:02 PM
Dude... some liftin

i wish i got progress like that

Chris Rodgers
02-13-2002, 07:36 PM
Amazing progress!!

02-16-2002, 05:25 AM
Cheers guys.

This week was as close to perfect with all the lifts and other stuff going on in my life at present.

Anyway, friday night I reverted back to a more convention BB'ing routine but with modifications that I found out during westside

Seated Press 25kg dumbells 2x9
It showed that I had not done much overhead pressing during westside:(

Seated DB power cleans 10kg 2x20 (Whoo, this was fairly easy, highest rep range i've used for these also)

At this ome bench and curl jockeys asked some advice just after my delt work. They wanted to know what a weightlifting belt was used for. I then asked their routine, the reply "We do chest and arms twice a week, because we want to be big" followed by a girlie giggle . I said do you train legs "They said no". So I dragged their sorry backsides to the rack and showed them how to squat and I corrected their form on the bench also. So that was my good deed for the day

Seated cable row 60kg 2x10 (Not to failure) I will aslo be doing chins after my legs on moday, once again not to failure

BB Shrugs 120kg 2x9

2 sets Db curls 20kg each arm ,8, 7

Monday legs + chins
Tuesday Chest+ tri's

I might do a little delt work on thursday night depending if I'm recovered from the session on tuesday. Then I plan do pull off blocks next friday

I'm also going to revert back to a carb rotation, as from this I will gain very easily with the 3 day routine, and I can manipulate the specifics where and when needed.:)

02-18-2002, 02:36 PM

Well today was back to a normal leg day for me. Not exactly brilliant, but we'll see how things progress.

High Bar squats 100kgx10, 110x5

Leg press 200kg 2x6
I have not done these in nearly one and a half years, felt rather odd to say the least.

Zercher squats 100kg 2x6
I was planning on rotating this every 2-5 weeks, either zerchers, ultra wide sumos, arched back gm's, kneeling squats or pull throughs.

Sldl 130kg 2x6.
It was a while since I incorporated these into my routine. The first set was take of the pins. The second set picked up, straight from the floor. I was actually suprised at how light it felt

Standing calve raises 120kg 3x10

And some ab and oblique work, none of which was taken to failure.

I run out of time today so lat work will have to go with chest and tri's tomorrow.

02-18-2002, 02:41 PM
200k leg press = wank, my ass. Good lift foo!

how deep do you go on squats? and what's your rep tempo?

Oh, and superb Stiffy! ;)

02-18-2002, 02:50 PM
Cheers Rob. I aim for at least parallel, but because of my height i'm fairly flexible and this allows me to go very deep

02-20-2002, 11:34 AM


Flat Db Press
27.5kg Db's 2x10
The db's in the gym only go up until 30kg and then you have to use the metal db's where you attach the actual plates, but the pins they have for these are next to useless:(

Incline Db press
27.5kg Db's 1x8

Weighted dips
Bw+30kg 2x8

Overhead seated skulls
40kg 1x9 42.5kg 1x6

bw+10kg 2x7 (Once again not to failure, but i feel that I maybe stopped a little too early)

Last night and this morning I have had very bad case of DOMS, forgot what it was like to work my quaddies to this extent.

Anyway, tonight I'm finally going to see Vanilla Sky. I've heard very mixed reviews on this.

02-21-2002, 07:27 AM
Enjoy the film?

02-22-2002, 06:48 AM
Well it's friday now and my legs have not recovered. Therefore I will not be pulling off block tonight and will do delts/rows/bi's

I did not do any delt work last night as I got back home far too late and was pretty damn exhausted, also the lack of sleep over the last few days seemingly hindered me quite a bit recovery wise:(

Ahh yes, the film. I went in there with an open mind, as I had had heard very mixed reviews from friends. It was definately thought provoking movie, at the end people just walked out and were going on how confused they were. I did like it to a cetain extent, but certain parts could've of been improved.

02-22-2002, 08:11 AM
Yeah, Cameron Diaz should have gotten her tits out.

02-23-2002, 05:01 AM


Seated Db presses 27.5kg db's 1x6 25kg db's 1x5 (not to sure what went on here)

Seated db power cleans 12.5kg db's 2x10

Seated cable row 60kg 1x9, 70kg 1x7 (none of these were to failure)

BB Shrugs 120kgx10, 130kgx8

Db curls 20kg 2x5 (Decided to try a sort of sub-maximal effort with these also)

Plus some ab and oblique work.

Weight: Up 3lbs. I knew something like this would happen, just not to this extent. I decided to use the carb rotation to gain that I had so much success with whilst dieting (prior to westside). I wanted to use a similar sort of number scheme.

The numbers that I have been following this week are:-

Day 1+2 Pro:275

Day 3+4 Pro:275

Day 5+6 Pro: 275
Carbs: 205
Fat: 40

I will make some modifications starting from monday

02-26-2002, 03:01 PM

High Bar Squats: 110kg 2x5

Leg extensions 60kg 1x8, went to do a second set and my right knee would not even shift an inch :bugger: , though i felt fine on the other stuff.

Zercher squats 100kg 2x6

SLDL 120KG 2x9. Decided to try for a higher rep range with these

Standing Calvges raise 125kg 2x10

Plus ab and oblique work

02-26-2002, 03:09 PM

Flat Dumbell press 30kg 1x4, 27.5kg 1x8

(Decided to drop inclines)

Dips bwx31.75kg 2x7

Overhead seated skulls 45kg 2x6

V-bar pressdowns 70kg 1x5

I decided to stick all my lat work on friday and concentrate soley on chest and tri work for this day.

02-26-2002, 05:08 PM
Holy Moly you did two plates a side for zerchers :eek:

And you got rid of inclines!! Go franny, Go Franny :thumbup:

excellent dip weight btw. excellent.

and extremely impressive seated skulls. I did them today too. they rocked.

*squirt squirt*

02-28-2002, 04:41 AM
Thanking you Robboe.

You must be knackered if you've been squirting since the derby match on sunday, hehe

Anyway last night went to see Don't say a word. It was ok not brilliant though.

02-28-2002, 06:51 AM
If i had saved it all i would have made a mint at a sperm bank.

If we beat the goons on saturday i'll be squirtin' some mo' too.

03-03-2002, 02:33 PM

Seated Db presses 27.5kgx5. 25kg x10

Seated Db power cleans 12.5kg 2x10

Chins bw+12.5kg 2x6

Seated cable row 75kg 2x6

Kneeling Db shrugs 2x10. I had to use the metal db's, which meant I had to use the proper plates. So with the collars i'm guessing they were around 40kg or so.

Db curl 22.5kgx2, 20kgx7

Plus ab and oblique work

03-04-2002, 12:08 PM


High Bar squats 112.5kgx3 (247.5lbs) , 110kgx7 (242lbs)

I knew I should have gone for two sets of 110kg instead. I want at least 6/7 good reps at 110kg for two sets before i progress

Leg Extensions 60kg (132lbs) 2 x9

Sldl 125kg 2x10 (275lbs)

Pull throughs 70kg (154lbs) 1x25 80kg (176) 1x16

Standing calve raises 125kg (275lbs) 3x10

Plus ab and oblique work

Ever since I have gone back to using a closer stance, my knees are extremely painful. The only way i can really describe it is like a burning sensation. I'll probably go to the doc very soon, just hope its not tendonitis or something worse

Anyway tomorrow I won't be trainin before college. This has been moved to the evening, as I will be training with Cloughie

03-04-2002, 02:45 PM
Cool.....you gonna throw some weights around with the boss man

03-06-2002, 11:45 AM


Trained with Dan at my gym tonight

2 sets Flat Db press 30kg (70lbs)x8, 6

Dan had his first workout in two weeks and he threw around the 30kg's like they were little toys. I definately need bigger dumbells might be forced to buy my own and keep them safely at the gym because they don't go any heavier

2 sets of dips bw+31.25kg(68.75lbs)x7,6

Dan did two sets of bw dips

Seated overhead skullz 45kg (99lbs) 2x7

Cloughface then moved onto the close grip bench for two sets

1 set of v-bar pressdowns 71.25kg(156.75lbs)x10

All in all a good workout. The gym was not overly packed, but one thing i did see was two of the bench and curl crew attempting god damn power cleans, will wonders never cease!!!

Anyway after the gym hit some pubs and managed to catch part of the Villa vs Blackburn match, pretty good game

Still have a serious case of D.O.M.S in my calves, legs seem almost recovered

03-09-2002, 01:47 AM

Did 20 mins of cardio last night


It was a bad day for delts for some particular reason, so I i will have to re-assess my routine

Seated dumbell press: 27.5kgx1 (not to sure what went on here) 25kgx8

Seated db power cleans 12.5kg(27.5lbs) 2x11

Chins bw+13.75kg(30.25lbs) 2x5

Cable seated row 76.25kg(168.3lbs) 2x5

BB shrugs 130kg(286lbs) 1x8, 140kg(308lbs) 1x6

Decided to drop the db curls and replace them with olympic bar curls. It had been almost a year since I had done these.

2 sets Olympic bar curls 37.5kg (82.5lbs) 8, 7

Plus ab and oblique work

Only my third workout of taking dymetadrine extreme and this time around I felt absoultely nothing. Not sure if i've somehow managed to build a tolerance up for two tabs already.

Oh and I seem to be having westside withdrawl symptoms, but i'm going to gain at least another 10-12lbs and continue with the present routine, and if my mind is still like this then westside will be BACK!!!

Oh and 1lb gained this week, so that is a plus point

03-09-2002, 02:23 AM
your lifts around mine, what is your bodyweight? //bf%?:thumbup:

03-09-2002, 07:25 AM
Hey Fran, why not give Standing militaries a try?

Chris Rodgers
03-09-2002, 01:25 PM
Come over to the darkside Fran!!!



03-10-2002, 05:25 AM
Rob: I was actually comtemplating that yesterday, and will probably add them in from next friday.

IRBD;) : All in good time:)

Just a quick not went to see Mothman prophecies last night, it was ok.

I will be adding some additional fat to my diet from today, but keeping the other macros the same for the time being

03-11-2002, 02:00 PM


2 sets High bar squats 110kg (242lbs) 9, 6

Fair enough to say here that I will add weight next week

Leg extensions 61.25 (134.75lbs) 1x7, attempted a second set but my right knee would not do anything

Sldl 130kg(286lbs) 1x7, 140kg(308lbs) 1x4

Pull throughs 82.5kg (181.5lbs) 2x15
Thats the stack plus a 2.5kg plate

Standing calve raises 126.25kg (277.75lbs) 3x8

Plus abs and oblique work.

I need to to re-jig my delt routine as the its basically stagnated, which is a pain in the proverbial ass:(

Chest and tri's Tuesday

Oh and I finally got my birthday pics back

03-11-2002, 04:16 PM
That is a kick-ass Stiffy mon :thumbup:

03-12-2002, 04:27 AM
Cheers Rob.

If you notice i have edited the my leg day, as somehow managed to forget to write down my calve work

03-13-2002, 01:16 AM


2 setsFlat Db press 70lbs-9, 7+1forced

2 Sets dips bw+32.5kg(71.5kg) - 6, 5

2sets Overhead seated Skullz 37.5kg(82.5lbs) -6, 5

V-bar pushdowns 75kg (154lbs) 1x11

I must've been about the umpteenth person that asked when the new dumbells are arriving. The manager say's very soon, but some odd reason he has ordered them from Germany as it is supposdely much cheaper. Heavy weights+Being sent from another country =Ludicrous Postage and Packaging costs. I dunno there are plenty of British sites that would be cheaper

Good session, my mate who works behind the reception area at the gym aptly named me "Arnie the 2nd" as soon as I got into the gym last night for some particular reason.

Now all the gym staff have to wear ghastly yellow shirt as part of their work clothes, LMAO!!!

Anyway tonight will be a cheat meal as it is my girlfriends birthday and I'm suprising her with the restaurant as she still does not know where it is.

I'm looking forward to having military presses on friday as part of my routine. During westside I did them for only two weeks, but I did like them. The start of last year I was doing a seated variation using the smith

03-13-2002, 07:36 AM
Have fun tonight man!!!

03-13-2002, 08:32 AM
Nice workout dude.

My gym imports from Italy! :eek:

Enjoy the date.

03-15-2002, 08:16 AM

Last night was ace, went to see a beautiful mind after the meal. The film was pretty good also

20 mins of cardio done, which is helping quite a bit as part of my
GPP work

I've also ordered some collars for the olympic dumbells at the gym for when I need to use more than the pathetic 30kg's that they have. The olympic db's weigh 6kg each and the two collars 2.5kg and then you add the proper plates onto these

03-16-2002, 05:10 AM


Military Press 52.5kg (115.5lbs) 2x6
Side laterals 15kg (33lbs) 2x8
Chins bw+15kg(33lb) 2x5
Seated cable rows 77.5kg(170.5lbs) 2x5
BB Shrugs 140kg(308lbs) 1x6, 1x4
BB curl 40kg(88lbs) 2x5

Plus ab and oblique work

I replaced the db power cleans with side laterals this week and will keep these in for a while.

The gym finally got the 35kg db's

I maintained my weight this week, so I have decided to lower my protein just very slightly and up my fat and carbs

Legs monday

03-16-2002, 05:42 AM
who is the fooker deadlifting a shitload in your avatar?

03-16-2002, 07:33 AM
Franco Colombu

03-19-2002, 08:04 AM


High Bar squats 115kg(253lbs) x 4, 112.5kg(247.5lbs) x4

Leg extensions 62.5kg (137.5lbs) 7, 5

Sldl 140kg (308lbs) 2x4

Pull throughs 85kg (187lbs) 15 (lost foooting:( ), 16
That's the stack plus a 5kg plate:)

Standing calve raises 130kg (286lbs) 3x8

Just to clarify the point "High bar squats" are the normal squats that most people are familiar with. The bar is placed on traps with a close stance, whilst my stint on westside training my stance was very wide with bar placement on rear delts.

03-19-2002, 09:06 AM
sweet job man!, hey u kinda look like Franco Colombu

03-19-2002, 09:34 AM
Nice stiffy :thumbup:

(I should really quit saying that men)

Chris Rodgers
03-19-2002, 01:53 PM
Nice lifting!

I love how in that pic,not only is he deadlfting a ton, but the dog is just chillin there.

03-19-2002, 02:35 PM


Flat Db's 80lbs - 3 +3 forced,(Did not really wanna do these. I wanted to attach 1.25kg plates to each side of the 30kg db's with industrial strength tape, because i did not feel ready for the 80lbers, but alas poor fran was not allowed:(. So I the attempted them in vain)

70lbs - 7

Dips 32.5kg(71.5lbs)x8, 33.75kg(74.25lbs)x5

Seated overhead skullz 37.5kg(82.5lbs) - 8, 6

V-bar pressdowns 76.25kg(167.75) 1x8

03-19-2002, 02:45 PM
Next week i wanna see 4 reps :)

Oh, and freakin nice dip weight man! :thumbup:

03-22-2002, 12:57 AM
Tar Toon Boy

Anyway last night I did 20 minutes of cardio. MY delt/back/bi sessions will be moved to tomorrow now as I have a 21st birthday party to go to tonight, and another 21st tomorrow night also.

Mystic Eric
03-22-2002, 01:06 AM
uhh.. what's ... ccccc.... cccarrr..dio??

Nice dip weight man. You're doing 10 more pounds than I am, better not slack or I'll catch up to you :)

Have a fun time mate.

03-22-2002, 06:50 AM
cool man 21st Bdays are ace!!

03-23-2002, 11:00 AM

Military Press 55kg(121lbs) 1x5 , 1x2.5

Side laterals 15kg (33lbs) db's 2x11

Chins BW+16.25kg (35.75lbs) 2x6

Cable seated row 78.75kg (173.25lbs) - 6, 5

BB Shrugs 140kg (308lbs) 2x6

BB curl 40kg (88lbs) 6, 4

Plus ab and oblique work

Had hardly any sleep last night due to the partying, but it didn't really effect me too much (apart from second set of millies, which really annoyed me)

I'm thinking of replacing the pull throughs on monday with speed squats for a while and wave the loads each week and see how that goes.

Anyway another party tonight.

Legs monday

03-25-2002, 08:38 AM


High Bar squats 112.5kg (247.5lbs)7, 5

Leg Extensions 65kg(143lbs) 7, 5

Sldl 140kg (308lbs) 6, 4

Speed box squats 65kg (143lbs) 5x2 - 45 secs rest between sets

Standing calve raises 131.25 (288.75lbs)- 9, 8

Plus abs and obliques.

Not a bad session, incorporated the box squats once again these were done with a good amount of speed:).

I have also upped my cals slightly

Chest/Tri's tomorrow at Cloughfaces's gym

03-25-2002, 08:40 AM
:thumbup: Have fun training with cloughface! Show his weak ass up...cause you know he hasn't been working out in a while ;)

03-25-2002, 09:03 AM
Tits stiff there franco.

Do you have a problem with back arch when you're squeezing the last rep or two?

03-26-2002, 07:21 AM
Nice job Fran!!

03-26-2002, 02:35 PM

Well I'm officially the Wannabebig Supp tester:D. Trained with Dan today, always seems such like a trek to get to Cambridge for some reason (probably 50 minute drive or so). Now the supps that i tried were the protein blend, that came in vanilla and choccy flavours and the mrp's came in choccy, vanilla and strawberry. Dan gave me some free supps to take home which=ace


Well we go to the gym and I had to wait around a bit for the duty manager, because of some assesment rigmaroll, but luckily he rembered me from last time. So I could get straight on with my workout.

I forgot to take my dymetadrine xtreme, never mind...

Warmed up as per usual and dan mentioned that the db's at my gym were far lighther than his gym, the cloughface was indeed correct

Ended up only doing one work set of flad db press

Dips 35kg (80lbs) 4.5, 4
I have not got a dip belt (normally i use the ace one at my gym. I had to use this poxy rope with a hook on the end that was far too long, and when i attempted to dip it was already touching the ground. So i had to wrap the bloody thing around me a couple of times, until i basically could not breath and away I went

Overhead seated skullz 90lbs - 6, 5

Pressdowns 80kg (176) 1x11
The resistance on the cables seemed far less at this gym, than compared to mine.

1 set of flyes - Just did these to see what they were like, as it was ages since i've done them

I'm still not to sure about this chest routine, I was saying to Dan that I would like at least 5-6 work sets for chest, by maybe adding another movement in. But I will stick to this present one for the time being.

Dan also set himself some lifting goals for next time we train, see if he can meet them.

Comments welcome:)

03-27-2002, 10:48 AM
Nice dip man!

Answer my question above you moron :)

03-27-2002, 10:56 AM
Yes, I do have that problem on the last few reps. If i feel that is usually gonna occur I will stop before failure

03-29-2002, 12:54 PM

20 minutes of cardio

Went to see Ali G last night it was ok

03-29-2002, 01:12 PM
hey bro we are in March you have "28/02"

*Fran has updated BTW*

03-29-2002, 01:12 PM


2 Sets Military Press 55kg (121lbs) 1x6, 1x4

2 sets db side laterals 17.5kg (38.5lbs) 2x6

2 sets chins 17.5kg (38.5lbs) 2x6

2 sets seated rows 80kg (176lbs) 1x6, 1x7

2 Sets BB Shrugs 142.5kg (313.5lbs) 1x10, 1x5

2 Sets BB curls 42.5kg (93lbs) 1x4, 40kg (88lbs) 1x6

Ace session, progressed on basically everything which was extremely pleasing.

The only downside was that I lost a bit of weight this week, so some serious munching needs to be done

03-29-2002, 01:21 PM
Nice one man!!

Have a nice weekend *bugger all over here as well!!!*

03-29-2002, 01:31 PM
Nice shoulder work franco. Militaries = ace.

04-01-2002, 11:25 AM

Happy April Fools!!!

2 sets High Bar squats 115kg (253lbs) 4, 5

2 sets Leg extensions 66.25kg (145.75lbs) 7, 5

Sldl 142.5kg (313.5lbs) 1x4

I brought this down to one set and will continue to keep it this way, whilst i'm speed squatting as well. As I feel these plus the speed box squats hit my posterior chain enough.

Speed Box squats 70kg (154lbs) 5x2

Nice and fast

Standing calve raises 132.5kg (291.5lbs) 3x8

Plus abs and obliques

I have just upped my cals starting from this weekend, ( Cals are slightly higher on training days). And have decided to post todays diet. I don't eat the same thing every day.

Meal 1
81g Oats
9 egg whites
23g Lean Chicken
Multi vitamin
1g Vit C
Digestive Enzyme
Glucosamine/Msm Blend Tabs

Meal 2
50g Broccoli
66g Brown Rice
101g Lean Chicken

Meal 3
50g Broccoili
125g Lean Turkey steak
4 teaspoons olive oil

Meal 4
50g Broccoli
112g Lean Chicken

ECA 30 mins prior to workout

Meal 5
Biotest Surge - I bought this just to see what its like, once its finished, i'll buy some plain dextrose, 'cause the surge is bloody expensive
Multi Vitamin
2g Vitamin C
Super Cal/Mag

Meal 6
50g Broccoli
225g Sweet Potato
121g Lean Chicken

Meal 7
85g Oats
90g Lean Turkey Steak

Meal 8
50g Broccoli
140g Lean steak mince
2 egg whites
6 teaspoons Flax oil

Pro: 264.914

You may be thinking that its a lot of supps here, yes, yes it is but my neighbour made a new years resolution to try and get fitand bought all these supps, he got bored and gave a ton of these to me. I have only just found these as I put them in the cupboard, and decided to try and incorporate them in for a while

Chest/Tri's Tuesday

04-03-2002, 12:45 AM

2 sets Flat Db Press 35kg (77lbs) - 5 , 3

2 sets dips - bw+35kg (77lbs) 6, 5

Overhead seated skullz 40kg (88lbs) 2x4

V-bar cable pushodowns 80kg (176lbs) 1x11

I definately noticed a difference from the db's at dan's gym, these feel totally different.

The dips were far easier this week as I did not have a rope squeezing me to death.

The ez bar at my gym feels far heavier also.

There is a hell of lot more resistance on the cables at my gym.

Delts/Back/Bi's Friday

04-05-2002, 10:31 AM


2 Sets Military Press 57.5KG (126.5lbs) - 4, 2
Going to stay with this weight until I can manage a good 6 reps for two sets

2 Sets side laterals 17.5kg (38.5lbs) db's - 8, 7

2 Sets Chins - Bw+18.25kg (41.25lbs) - 5 , 4

Twos sets of six is what I aiming for here also

2 Sets seated row 81.25kg (178.75lbs) 2x7

2 Sets BB Shrugs - 145kg(319lbs) - 9, 8

2 Sets BB curls 42.5kg (93.5lbs) 6, 5

Plus abs and obliques

I was not expecting this much progression today, but was fairly happy, except with the second set of militaries (grrrr).

Calories are gonna be bumped up quite considerably within the next couple of days.

Legs Monday

04-05-2002, 12:03 PM
think your date is fooked again!!

Nice back day man!!

04-06-2002, 04:51 AM
Eat! :)

04-08-2002, 05:20 AM
08/04 - See Eric I'm in the correct month;)

2 Sets High Bar squats 115kg(253lbs) 7, 5

2 Sets leg extensions 67.5kg(148.5lbs) 4, 4

Sldl 142.5kg (313.5lbs) 1x5

Speed box squats 80kg(176lbs) 5x2
These weren't as speedy as I would've liked. Next week I will wave the loads back to the start and lower the amount of sets to 4:).

2 Sets seated calves 60kg(132lbs) 15, 10
Probably the first time in a year since I've done these, will probably up the weight.

Standing calve raises 135kg(297lbs) 1x10

Plus abs and obliques

The weekend was ace. We ended up going to a club in london as a send off for a friend who is leaving saturday to go and work in France for the summer.

I've added about 500 cals on training days and 250 on rest days

Chest/tri's Tuesday

04-08-2002, 07:55 AM
Nice job man!!

How do you do your standing calve raises? Do you use the smith?

04-08-2002, 08:14 AM
I've actually never used the smith for any calf work.

They are done like this http://www.exrx.net/WeightExercises/Gastrocnemius/SLStandingCalfRaise.html

The seated variation that I did today are done using the lever seated calf raise which you can also see on exrx.net

04-08-2002, 08:18 AM
Man I wish my gym had a machine for calf raises. The harness is pretty much the same as that illustration only it's plate loaded. Nothing works my back harder than loading and unloading that b!tch. :(

04-10-2002, 11:51 AM
Yeah, must be a pain LP. When you have a quite a few plates on the seated lever calve raise it can be a pain unloading them and taking them back over to the other side of the gym where there supposed to be.

Flat Db press 35kg (77lbs) - 6
35kg (77lbs) - 2...Don't ask. Actually now that I have my olympic collars, i can use the olympic db's.

Dips bw+36.25kg(79.75lbs)- 6
bw+36.25kg(79.75lbs) - 5

Pec Deck Flyes - 50kg(110lbs) - 11. Oh yay what a pump :rolleyes: . The last time I attempted these Noah was leading the animals onto the ark... And because of this I went pretty light, I will probably up it into the 130-140lb range next week. Also I don't intend to go any lower than 6 reps with these

Overhead seated skullz 40kg (88lbs) - 6
40kg (88lbs) - 4

V-bar pressdowns 81.25kg (178.75lbs) - 10

04-10-2002, 01:37 PM
nice session man!!

04-13-2002, 10:12 AM


Military Press 57.5kg(126.5lbs) - 5
57.5kg(126.5lbs) - 2. Not to happy with the second set of these:mad:

Db side laterals 17.5kg(38.5lbs)ES - 9
17.5kg(38.5lbs)ES- 6

Chins bw+18.75kg(41.25lbs) - 6
I decided to bring the chins down to one solitary set and use a close grip pulldown straigh after this

Close grip pulldown (triangle attachment) 85kg (187lbs) - 4

Seated Row 82.5kg (181.5lbs) - 6
82.5kg (181.5lbs) - 5

BB Shrugs 147.5kg (324.5lbs) - 8
147.5kg (324.5lbs) - 6

Db curl 20kg(44lbs)ES - 8.
These are done with an extremely slow negative, I then proceeded onto cable curls another movement that I had not tried in a while, think I went a tad too light:rolleyes:

Cable curls 40kg(88lbs) - 16

Plus abs and obliques

Went to see Royal Tenebaums thursday night, ok nothing special though. And I finally got round to ordering N.H.E.

My diet numbers will stay the same for this week as things are progressing nicely

Legs monday

04-15-2002, 12:54 PM
Oh what a boring weekend... apart from footy on the telly:D


I decided to go back to ATF squats today with a very close stance, as previous months I have been doing a wider stance high bar squats
ATF High Bar Squats (Close stance) 100kg (220lbs)11
100kg (220lbs)11

Leg Extensions 67.5kg (148.5lbs) 7
67.5kg (148.5lbs) 7
These use bike chains and not cables by the way

Sldl 142.5kg (313.5lbs) - 5. No progress here

Speed box squats 65kg (143lbs) 4x2 - Continued the waving of the sets but this felt like I had nothing at all on my rear delts.

Lever seated calf raise 80kg (176lbs) - 8
80kg (176lbs) - 6
This is what this particular device looks like http://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise.html

Sled Standing calf raise 135kg(297lbs) - 11

Plus abs and obliques

Sleep was excellent over the weekend, diet was good also

Chest + Tri's Tuesday

04-15-2002, 02:35 PM
Franco that lever seated is pretty much the same concept as mine...the mechanics look a bit different but prolly close enough, only the arm you put the weight on is like 2 to 2.5 times as long on the one at my gym compared to that animation. From where I sit to where the weight is there's about 5 feet. It's a really old piece of equipment.

04-17-2002, 10:11 AM
It probably used to be housed in an old skool hardcore 70's gym or something. They were ace.

Chest and Tri's
Flat Db Press 35kg(77lbs) - 6
30kg (66lbs) - 10

Dips bw+37.5kg (82.5lbs) - 5
bw+37.5kg (82.5lbs) - 5

Pec Deck Flyes 65kg (143lbs) - 6
65kg (143lbs) - 4

Overhead seated skullz 40kg (88lbs) - 6

V-bar pressdowns 82.5kg (181.5lbs) - 7

So so workout today. I think that I will go back to bb bench from next week and from the start of may start a new 3 day split with more rest in between days, as at present I feel absolutely exhausted by wednesday.

04-17-2002, 11:04 AM
Hey man, ace dip weight! :)

04-20-2002, 01:07 AM

Delts+Back and Bi's

Standing Military press 57.5kg (126.5lbs) - 3
57.5kg (126.5lbs) - 3
Extremely poor first set as that is two reps lower than last week. I was hoping to progress to a plate per side next week, but I will keep this weight the same

Db side laterals 17.5kg (38.5lbs) ES - 9
17.5kg (38.5lbs) ES - 6

Chins bw+20kg(44lbs) - 3 + 1.5 Negatives

Close grip pulldown 85kg(187lbs) - 4

Seated row 85kg (187lbs) - 5
85kg (187lbs) - 5

BB Shrugs 150kg(330lbs) - 6
150kg(330lbs) - 6

Db curl 22.5kg(49.5lbs) ES - 3
The negative part of this was not as slow as I would've liked unfortuantely

Cable curl 65kg(143lbs) - 6

Plus abs and obliques

Ok workout today, though I was rather dissapointed with the militaries.

My diet this week has been spot and nothing will be changing there, but my sleep has been terrible and its affecting me during the day.

Legs Monday

04-20-2002, 03:49 AM
On the chins, what rep range do you go for?

are you just adding weight and then trying to add a rep (or more) each week?

Good session btw. You'll be pushing a plate a side soon :)

04-20-2002, 08:25 AM
For the chins I try to reach 6 reps with that particular weight attached to me and then add 1.25kg (2.75lbs) the following week (If the the 6 reps has been achieved)

04-23-2002, 03:56 AM

ATF High Bar Squats (Close stance) 102.5kg (225.5lbslbs) - 9
102.5kg (225.5lbs) - 8
All these were nice and deep reps

Leg Extensions 70kg (154lbs) 4
70kgg (154lbs) 3

Sldl 142.5kg (313.5lbs) - 5. No progress here

Speed box squats 72.5kg (159lbslbs) 4x2

Lever seated calf raise 81.25kg (178.75lbs) - 7
80kg (178.75lbs) - 6
This is what this particular device looks like http://www.exrx.net/WeightExercises...dCalfRaise.html

Sled Standing calf raise 140kg(308lbs) - 8

Plus abs and obliques

Chest+Tri's Tuesday

04-23-2002, 06:42 AM
Nice leg workout bro, keep it up. Nice journal too. Like the way you have a link to show what the exercise is. :):)


04-24-2002, 08:55 AM
Nice one Fran!!

Gotta love that sldl

04-24-2002, 10:33 AM


Today I went back to flat bb bench.

Flat bb bench 1x4

Dips bw+37.5kg (82.5lbs) - 4
bw+37.5kg (82.5lbs) - 4
Gone down a rep on each set since last week

Pec Deck Flyes 66.25kg(145.75kg) - 4

Overhead seated Skullz 40kg(88lbs) - 5
40kg(88lbs) - 5

V-bar pushdowns 82.5kg(181.5lbs) - 7

Pretty pony session to say the least, for the time that I'm on the current routine I will lower some delt volume from the friday workout.

04-24-2002, 05:11 PM
Maybe the chinese will hep you get some more reps on friday ;)

~******* mortal right now~

And post your BB bench numbers!!

04-25-2002, 07:49 AM
Dips bw+37.5kg (82.5kg) - 4
bw+37.5kg (82.5kg) - 4

Awesome strength here man - keep it up!! Very very impressive dip strength. I am in total aw.


04-25-2002, 11:42 AM
Originally posted by The_Chicken_Daddy
Maybe the chinese will hep you get some more reps on friday ;)

~******* mortal right now~

And post your BB bench numbers!!

Damn right the chinese will get me the extra reps, and the best thing was I did not even have to pay for the meal:D

I've always been mortal;), what you chatting about?

Ermmm I will post my bench in due time

Originally posted by Monstar
Awesome strength here man - keep it up!! Very very impressive dip strength. I am in total aw.


Cheers Michael:)

04-25-2002, 11:55 AM
Originally posted by The_Chicken_Daddy
And post your BB bench numbers!!


04-27-2002, 01:12 AM
Most people know how bad my bb bench is already.

Did 2 sets of Standing reverse db calve raises on thursday night

Standing Military press 57.5kg(126.5lbs) - 6 The chinese meal from the other night helped me to achieve the extra reps;)
3 more reps than last week on the opening set and 1 more than my all time best on this movement. I brought this back down to one set as in the past 've had great success using only one set for an OH press.

Db side laterals 17.5kg (38.5lbs) - 9
Brought this down to 1 set also.

Chins bw+20kg(44lbs) - 4

Close grip pulldown 85kg (187lbs) - 5

Seated Row 87.5kg (192.5lbs) - 4
87.5kg (192.5lbs) - 3

BB shrugs 150kg(330lbs) - 8
150kg(330lbs) - 6

Seated Db power cleans 12.5kg (27.5lbs) - 15 not to failure
12.5kg(27.5lbs) - 10

Db Curls 22.5kg(49.5lbs) - 4 ES

Cable curls 65kg (143lbs) - 7

Plus abs and obliques

Not a bad session all in all:)

Diet is staying the same once again this week

04-27-2002, 01:24 AM
Seated db power cleans - Performed explosively
Seated Dumbbell Cleans: This exercise is designed to isolate the posterior deltoids and upper back. To begin grab a pair of dumbbells and sit on the edge of a bench. Start the movement by pulling your shoulder blades up and back while at the same time cleaning the dumbbells up to a 90% flexion of the elbows.

04-27-2002, 01:25 AM
The second part of the movement

Pic borrowed from elitefts.com:)

04-27-2002, 04:00 AM
Originally posted by FAngel
Standing Military press 57.5kg(126.5lbs) - 6 The chinese meal from the other night helped me to achieve the extra reps;)


Good liftin' man. How long did all that take you?

04-27-2002, 11:38 AM
Roughly an hour or so

04-29-2002, 12:53 PM

Had to hit the gym a tad earlier than usual, so I was squatting bright and early at 7a.m. this morning. On arriving at the gym the entire cardio area had been drenched with water, because of a water tank in the ladies changing room had leaked, though it did not take them all that long to clean it up


ATF High Bar Squats (Close stance) 102.5kg (225.5lbs) - 10
102.5kg (225.5lbs) - 9
All these were nice and deep reps

Leg Extensions 70kg (154lbs) 4
70kgg (154lbs) 3

Sldl 142.5kg (313.5lbs) - 5. This is seriously frustrating me now, I have been stuck here for a while now

Speed box squats 80kg (176lbslbs) 4x2
The speed on these were ace

Lever seated calf raise 82.5kg (187lbs) - 7
82.5kg (187lbs) - 5
This is what this particular device looks like http://www.exrx.net/WeightExercises...dCalfRaise.html

Sled Standing calf raise 141.25kg(310.75lbs) - 7

Didn't have time for abs or oblique work today

Chest+Tri's Tuesday

05-01-2002, 11:03 AM


Flat bb bench 5+ 1 forced rep

Dips bw+37.5kg (82.5lbs) -5
37.5kg (82.5lbs) -5

Pec Deck Flyes 66.25kg (145.75lbs) - 6

Overhead seated skullz 40kg (88bs) - 5
40kg (88bs) - 5

V-bar pressdowns 82.5kg (181.5lbs) - 7

Plus abs and obliques

I'm thinking of dropping the overhead skullz and maybe replacing them with some board work as I need to strengthen my tri's more. If anyone has any input it would be appreciated.

Delts/Back and Bi's Friday

Chris Rodgers
05-01-2002, 01:11 PM
Board work sounds bloody ace as you foreigners would say. ;)

05-01-2002, 01:30 PM
bloody blokes; smoke me a kipper

05-01-2002, 01:31 PM
oh how bout some close grip BP, kills my wrists though

05-03-2002, 02:32 PM

Did 2 sets of reverse standing db raises and also went to see panic room at the cinema

Delts/Back and bi's
Standing military press 60kg (132lbs) - 1.5
Finally hit a plate a side, though it was only 1.5 reps

Db side laterals 17.5kg(38.5lbs) - 9

Chins bw+20kg (44lbs) - 5

Close grip pulldowns 86.25kg (189.75) - 4

Seated row 87.5kg (192.5lbs) - 5
87.5kg (192.5lbs) - 3

BB Shrugs 152.5kg (335.5lbs) - 9
152.5kg (335.5lbs) - 5

Seated Db power cleans 15kg (33lbs) - 8
12.5kg (27.5kg) - 11

Seated db curls 17.5kg (38.5lbs) - 10 ES

Cable curls - 66.25kg (145.75lbs) - 5

Plus abs and obliques

Gym bbq tomorrow during the day and a praty tomorrow night = ACE!!!

Cals will be going up as of sunday

Legs Monday

05-06-2002, 02:49 PM


ATF High Bar Squats (Close Stance) 105kg (231lbs) - 8
105kg (231lbs) - 6

Ok, so on the first I was jsut getting ready to go into the rack after my warm ups and theres this guy hanging around near the rack, so being polite I asked do you want to use the rack in between my sets. He nods politely saunters off. As I go to unrack the bar, take some deep breaths, I hear some mumbling followed by an "OOOH JA" and up behind was that damn guy, who must've been german and he decided to give me a spot (which i did not need)

Leg extensions 70kg (154lbs) - 4
70kg (154lbs) - 2

Sldl- 142.5kg(313.5lbs) - 6 Finally!!!

Speed box squats 70(154lbs) 3x2

Lever seated calf raise 82.5kg (187lbs) - 10
82.5kg (187lbs) - 6

Sled Standing calf raise 141.25kg(310.75lbs) - 9

Plus abs and obliques

Day started off rather bad. I had to take my mum to town this morning. So as I was going along I had to make a turning so I checked my mirror first, signalled, then proceed to slow down with plenty of time for any driver behind me, and then "Wallop", some guy who was not paying attention to what he was doing had hit the back of the car (with both of us in). I got a little angry and started waving my hands about like a typical Italian (lol). Anyway I got out of the car as we were both basically in the middle of the road and this guy was shaking and as white as a ghost. I checked the back of my car, only a slight scratch, his number plate was a little battered, but he said someone else did that. So I took his details and I knew this guy from when I was younger in my village (but did not have time to remenisce) he was still shaking at this time. I don't think we will claim as its too minimal.

05-11-2002, 04:16 AM


Flat bb bench 4+1 forced rep

Dips bw+37.5kg (82.5lbs) - 6
bw+37.5kg (82.5lbs) - 5

Pec Deck Flyes 67.5kg (148.5lbs) - 7

Lying db extensions 12.5kg (27.5lbs) in each hand - 10
12.5kg (27.5lbs) -9
I replaced the seated overhead skullz with these, as I felt I was
not progressing any further.

V-bar pushdowns 82.5kg (181.5lbs) - 8

05-11-2002, 04:31 AM


Standing Military press 60kg (132lbs) - 1
My tri's did not feel fully recovered I must admit, so I will probably cut the dips to one solitary set and add some other variation of flyes.

Db side laterals 17.5kg (38.5lbs) - 10

Chins bw+20kg(44lbs) 5.5
Just missed out on the sixth rep:mad:

Close grip pulldown 86.25(189.75lbs) - 6

Seated row 87.5kg (192.5lbs) - 7
87.5kg (192.5lbs) - 4

Seated Db power cleans 15kg (33lbs) - 10
15kg (33lbs) - 6

BB Shrugs 155kg (341lbs) - 8
BB Shrugs 155kg (341lbs) - 6

Seated db curl 20kg (44lbs) - 6 ES

Cable curl 68.75kg (151.25lbs) - 5

Plus abs and obliques

Leg day has been moved to sunday for this week only

05-11-2002, 07:06 AM
D-hude! Excellent session!

When are you planning on switching up your split totally? and when are you gonna start cutting?

Chris Rodgers
05-11-2002, 07:15 AM
What's this non-posting of bench poundages all about??? I post my weakest lifts. You are only as strong as your weakest link. Stop avoiding the problem. tuttut

Post dem numbers. :D

05-11-2002, 07:21 AM
hell, even i post my bench

05-12-2002, 08:58 AM

Legs(Moved the session to today as I'm busy tomorrow)

High Bar Squats (close stance) 110kg(242lbs) - 7
110kg(242lbs) - 6
Even though my stance is still close I couldn't hit ATF with these, so these were done going down to parallel

Leg extensions 70kg(154lbs)- 4
70kg(154lbs)- 2

Sldl 142.5kg (313.5lbs) - 6

Speed box squats 75kg (165lbs) 3x2
Continuing with the wave, next week is the final week for these.

Lever seated calf raise 83.75kg (184.25lbs) - 7
83.75kg (184.25lbs) - 7

Sled Standing calf raise 142.5kg(313.5lbs) - 7

Plus abs and obliques

05-12-2002, 12:44 PM
What kid of grip do you use for deads?

05-14-2002, 05:40 AM
Mixed Robboe.

I might not bother swith my split up now, but may just change certain assistance stuff.

Dieting will probably start August time

05-15-2002, 09:31 AM


BB Flat bench 5+ 1 Forced
Increased both sets which was rather pleasing.

Dip bw+38.75Kg(85.25lb) - 4
bw+37.5Kg(82.5lb) - 6

Pec Deck Flyes 70kg (154lbs) - 6, just about
The last rep on these were an absolute killer

Lying Db extensions 15kg (33lbs) - 8
15kg (33lbs) - 7

I was actually thinking of adding an incline flye at the beginning of the week, for some strange reason. But then returned to my senses (Unlike that daft robboe;) ) and inadvertently left them out.

Delts/Back and Bi's Friday

05-15-2002, 10:23 AM
Nice stiffy Fran!! What kind of weight you pushing on the BB flat bench??

05-15-2002, 10:24 AM
Impressive dip strength man.

I knew someone wouldn't let it lie about me and my new found inclines...;)

05-20-2002, 09:55 AM
2 sets of reverse standing calve raises last night and also went to see the new star wars flick. Good action scenes, though their is a bit of soppy love story encompassed within it


A terrible session to say the least mainly due to being a walking zombie with my lack of sleep

Standing Military Press 57.5kg(126.5lbs) - 2
Very disappointing here and way below what I have achieved in the past

Db side laterals 17.5kg (38.5lbs) - 10
No progress here, think i might try cable laterals

Chins bw+20kg (44lbs) - 6

Close grip pulldown 87.5kg (192.5lbs) - 4

Seated Row 90kg(198lbs) - 5
90kg(198lbs) - 3

Seated Db power cleans 15kg (33lbs) - 10
15kg (33lbs) - 6

BB Shrugs 155kg(341lbs) - 8
155kg(341lbs) - 4
These were causing a great deal of pain for some reason.

Seated db curls 20kg (44lbs) - 7 ES

Standing Cable curl 70kg (154lbs) - 5

After this session I feel that I need more rest between muscle groups. Its worked well and has been used for around a year or so (albeit the 3 month or so break to do Westside). So I'll probably go to a legs/push/pull split


05-20-2002, 10:23 AM

Parallel High bar squats 110kg (242lbs) - 9
110kg (242lbs) - 6

Leg extensions 60kg (132lbs) - 8
60kg (132lbs) - 6
Opted for a higher rep range with these.

Sldl 142.5kg (313.5lbs) - 6

Speed Box squats 85kg(187lbs) 3x2

Lever seated calf raise 83.75kg (184.25lbs) - 8
83.75kg (184.25lbs) - 6

Sled standing calve raise 145kg (319lbs) - 6

Plus abs and obliques

I will also change this, probably by lowering the volume

05-22-2002, 09:59 AM

Push (Never thought that I would be using a full push workout again)

BB Bench 75kg - 2
70kg - 8

Standing Military Press 50kg (110lbs) - 8
Decided to put these in after the bench, but I knew that I would be unable to produce the same 130lbs+ reps at this stage.

Dips bw+38.75lbs (85.25lbs) - 5

Incline Flyes 20kg (44lbs) - 12 tad too easy
22.5kg (49.5lbs) - 7
I caught the incline fever

Pec Deck Flyes 70kg (154lbs) - 4

Seated Db side lateral 10kg (22lbs) - 10
10kg (22lbs) - 10
Humbling... and almost forgot to do these blasted things.

Lying Db Extenstions 15kg (33lbs) - 10

Never really having been a fan of full push workout in the past, I can quite honestly say I enjoyed this session. I like the order of movements, though the only downside is that anterior delt might be overworked a tad too much. Though it did take slightly longer than expected as I was having a few training debates with the guy behind the counter who is doing a YMCA PT course ( :rolleyes: ), was trying to espouse his views on the following:-

- That you should keep your abs pushed in when doing squats and deads, i tried to explain that you have to keep your abs pushed out and keep them tight during the movement

- That their is such thing as toning, i put him right on this though

- And that you can isolate the "Upper Chest", I put him right on this also.

I gave him the addy for the site and he might introduce himself this week, he's called Dan.

05-22-2002, 10:06 AM
Parallel High bar squats 110kg (242lbs) - 9
110kg (242lbs) - 6

What are these? Any different than back squats?

05-22-2002, 10:14 AM
Originally posted by FAngel
I caught the incline fever

hahaha. Frankie = jockey.

Chris Rodgers
05-22-2002, 10:16 AM
These are the way most bodybuilders do them Eric. High on the traps, narrow stance, very deep. As opposed to a PLing squt lower on the back, wider stance, legal depth.

There is a huge differnence in poundages for me. I am in awe of Franco's strength on these.

05-22-2002, 10:19 AM
Ahh i see, i never knew that bar placement made a big difference, i can see how low you go and foot placement, but didnt realize that bar placement would. cool.

05-22-2002, 11:04 AM
'Tar very much guys. Off out tonight for a meal

05-25-2002, 07:41 AM
2 sets of reverse standing db calve raises last night


Unsupported lever bent over row 62.5kg (137.5lbs) - 11
(Forgot how much fun these were)

Chins bw+20kg(44lbs) - 5

Close grip pulldown 87.5kg(192.5lbs) - 6

Seated Row 90kg (198lbs) - 7
90kg (198lbs) - 5

Seated Db power cleans 15kg (33lbs) - 8

BB Shrugs 155kg (341lbs) -10
155kg (341lbs) - 5

Seated Db curl 22.5kg (49.5lbs) - 3 ES

Standing Cable curl 71.25kg (156.75lbs) - 5

Hammer Curl 22.5kg ( 49.5lbs) - 8 ES

Plus abs and obliques

An enjoyable session, which was pretty short to say the least

Legs Monday

05-27-2002, 10:51 AM

Legs - This was ammended and proved to be quite a good day

High Bar Squats (close stance) 115kg (253lbs) - 5

Leg Press 200kg (440lbs) - 3, not to sure what went on here.
160kg - 21... Erm

Good Morning's 80kg (176lbs) - 12
60kg (132lbs) - 12

Pull throughs 95kg (209lbs) - 21
95kg (209lbs) - 16
The initial couple of reps were rather difficult for me, as my footing was a little skew-wiff, but after this little obstacle, they proved to be rather easy. On completion of these two sets I felt as if my hips were about to explode mmmm nice.

Lever seated calf raise - 85kg (187) - 6
85kg (187) - 6

Sled standing calf raise 146.25kg (321.75lbs) - 6

Plus abs and obliqes

Training with cloughface tomorrow night

05-27-2002, 11:54 AM
Originally posted by FAngel
Training with cloughface tomorrow night

Man that will suck having to pull off all the weight for his sets and then put it on for yours... ;)

10 quid says he doesn't show! :D

05-28-2002, 05:58 AM
Originally posted by FAngel

Leg Press 200kg (440lbs) - 3, not to sure what went on here.
160kg - 21... Erm


05-28-2002, 04:17 PM
LP, that'll be cash NOW

Joe Black
05-29-2002, 09:32 AM
ha ha ..

met up with fran yesterday and did a push session

I kinda did a cross between my routine and frans as I have not trained push for a week anyway whilst waiting for my gym to re-open.

Then I had a great post workout meal, a farmhouse pizza from pizza hut ha ha.. diet has been coll today though.

*remembers this is not my journal

05-29-2002, 09:44 AM
Originally posted by FAngel
LP, that'll be cash NOW

Hahaha...ok ok...next time i'm in england drinks are on me... :p

05-29-2002, 11:31 AM
Dan you forgot to mention the scampi and chips you had yesterday also, lol


BB Bench 75kg - 2+1 forced rep from clough
67.5kg - 6

Military press 52.5kg (115.5lbs) - 5

Dips bw+38.75kg(85.25lbs) - 7

Incline Db Flyes 22.5kg (49.5lbs) - 6
22.5kg (49.5lbs) - 5+1 forced rep

Pec Deck Flyes 70kg (154lbs)

Seated Db Side laterals 12.5kg (27.5lbs) - 5
12.5kg (27.5lbs) - 5

Lying Db extensions 17.5kg (38.5lbs) - 8

Dan did some my routine. Normally his routine consists of around 5 sets.

Anyway he did:- Bench 2 sets
Military Press 1 set
2 sets dips
2 sets Incline Db Flyes
2 Sets Db side laterals

We set some goals for next time we train, which will probably be at the end of June.

the doc
05-29-2002, 11:41 AM
lol.. so we see the truth about dan's diet

Joe Black
05-29-2002, 05:11 PM
ha ha, that was an off day!!!!!!!!!!!!!!!!

been spot on today alright! lol

06-01-2002, 05:53 AM
Yep, Dan your diet is spot on most days, that was just a one off. The funny thing is he actually likes cardio and tuna now:eek:


Unsupported lever bent over row 66.25kg (145.75lbs) - 9

Chins Bw+20kg (44lbs) - 6

Close grip pulldown 88.75kg (195.25lbs) - 4

Seated row 91.25kg (200.75lbs) - 4
Seated row 91.25kg (200.75lbs) - 3

Seated Db power cleans 15kg(33lbs) - 12
I'm going to remain using the 15kg db's until I can achieve 14-15 reps with these

BB Shrugs 157.5kg (347.5lbs) - 8
157.5kg (347.5lbs) - 6

Seated Db curls 22.5kg(49.5lbs) - 4 ES

Standing cable curl 72.5kg (159.5lbs) - 4

Hammer curls 25kg (55lbs) - 6 ES

Legs Monday

06-04-2002, 02:20 PM

High Bar squats (close stance)115kg (253lbs)

Leg Press 180kg(396lbs) - 12
180kg(396lbs) - 9

Good mornings 82.5kg (181.5lbs) - 9
65kg (143lbs) - 12
None of these were too failure

Pull throughs 97.5kg (214.5lbs) - 21
97.5kg (214.5lbs) - 16
Once again not to failure, but trying to keep my footing after the initial couple of reps was another story entirely

Lever seated calf raise - 85kg (187) - 7
85kg (187) - 6

Sled standing calf raise 146.25kg 321.75lbs) - 7

Plus abs and obliques

06-04-2002, 02:22 PM
Good work Frankie!

06-04-2002, 03:01 PM
Cheers Matt


75kg - 4+1 forced rep
67.5kg - 6

Military press 52.5kg(115.5lbs) - 7

Dips bw+40kg(88lbs) - 4

Incline Db Flyes 22.5kg (49.5lbs) - 8
22.5kg (49.5lbs) - 5

Pec Deck Flyes 72.5kg (159.5lbs) - 3

Seated Db side lateral 12.5kg(27.5lbs) - 7
12.5kg(27.5lbs) - 5

Lying Db Extensions 17.5kg (38.5lbs) - 9 ES

06-04-2002, 04:46 PM
Frankie, when you bench, do you lower the bar to around nipple region?

06-04-2002, 11:55 PM
Indeed I do

06-11-2002, 05:15 AM
2 sets reverse standing db calve raises thursday night


Unsupported T-bar rows 70kg (154lbs) - 7

Chins bw+21.25kg (46.75lbs) - 4

Close grip pulldown 88.75kg (195.25lbs) - 5

Seated row 91.25kg (200.75lbs) - 5
91.25kg (200.75lbs) - 3

Seated Db power cleans 12.5kg (27.5lbs) - 10

BB Shrugs 157.5kg (346.5lbs) - 9
157.5kg (346.5lbs) - 4

Seated Db curls 22.5kg(49.5lbs) 4 left, 4.5 Right

Standing cable curl 78.75kg(173.25) - 3
Bit of cheating on these I must admit... Bah!!!

Hamer curls 25kg (55lbs) - 6 ES

Plus abs and Obliques

06-11-2002, 05:25 AM

High Bar squats (Close stance) - 115kg (253lbs)

Leg Press 185kg(407lbs) - 12
185kg(407lbs) - 12
None of these sets were too failure

Good Mornings 85kg(187lbs) - 10
70kg(154lbs) 8
None of these sets were too failure either

Pull throughs 100kg (220lbs) - 14 I ended up losing my footing on this initial set
100kg (220lbs) - 15

Lever seated calf raise 86.25kg (189.75lbs) - 5
86.25kg (189.75lbs) - 3

Sled standing calf raise 147.5kg (324.5lbs) - 5

Plus abs and obliques.

06-13-2002, 01:31 PM

Flat bb bench 75kg - 3
67.5kg - 6

Standing Military press 55kg (121lbs) - 5

Dips bw+40kg(88lbs) - 4

Incline Db Flyes 25kg (55lbs) - 4
22.5kg (49.5lbs) - 6

Pec Deck Flyes 72.5kg (159.5lbs) - 5

*This is where I was supposed to do two sets of side laterals, but I forget. Oh well...

Lying Db extensions 17.5kg (38.5lbs) - 10 ES

Ermmm... Rah?

06-15-2002, 11:44 AM
Originally posted by FAngel
Flat bb bench 75kg - 3
67.5kg - 6

Standing Military press 55kg (121lbs) - 5

Dips bw+40kg(88lbs) - 4

Incline Db Flyes 25kg (55lbs) - 4
22.5kg (49.5lbs) - 6

Awesome strength FAngel, keep up the hard work. How is Westside working out for you so far?


06-15-2002, 12:47 PM
I finished westside in February, but I'm still incorporating some of the movements within my present routine.

I put aroudn 60lbs on my squat and 80lbs on my dead in around 9 weeks.

06-15-2002, 12:56 PM


Unsupported T-bar row 72.5kg(159.5lbs) - 6

Chins bw+21.25kg(46.75lbs)

Close grip Pulldown 90kg (198lbs) - 4

Seated row 91.25kg (200.75lbs) - 6
91.25kg (200.75lbs) - 3

Seated db power cleans 15kg(33lbs) - 7

Decided to try machin shrugs instead of BB today.
120kg - 10. These were not to failure but rather too easy and I was shrugging the whole stack and ende up shrugging the machine off the ground.

Added two plates
160kg - 10. Not to failure, once again ended up shrugging this weigh plust the maching off the ground with relative ease.

Seated db curl 22.5kg(49.5lbs) - 5 ES
Only did one set tonight

Hammer curls 25kg (55lbs) - 7 ES

Plus some half assed attempts at abs and obliques.


06-16-2002, 05:58 AM
"I put aroudn 60lbs on my squat and 80lbs on my dead in around 9 weeks."

thats ill. i thought i was making good progress

06-16-2002, 06:51 AM
A guy in my gym had to stop BB shrugging cause everytime he did it, he'd rub the bar of his willy and get a hard on.

"Look guys, no hands!"

06-19-2002, 09:33 AM

High Bar squats (close stance) 115kg (253lbs) - 7

Leg Press 190kg (418lbs) - 12
190kg (418lbs) - 10

Good mornings 90kg (198lbs) - 6
Good mornings 72.5kg (159.5lbs) - 10
None of these sets were too failure.

Pull throughs 100kg (220lbs) - 21
Pull throughs 100kg (220lbs) - 16

Lever seated calf raise 86.25kg (189.75lbs) - 4
Lever seated calf raise 86.25kg (189.75lbs) - 4

Sled standing calf raise 147.5kg (324.5lbs) - 6

Pluse abs and obliques

06-19-2002, 09:39 AM

Flat Bb bench 75kg - 5
67.5kg - 6

Standing Military press 55kg (121lbs) - 4

Dips bw+40kg (88lbs) - 3

Incline Db Flyes 25kg (55lbs) - 5
22.5kg (49.5lbs) - 6

Pec deck Flyes 72.5kg (159.5lbs) - 5

Seated db side laterals 12.5kg (27.5lbs) - 9
12.5kg (27.5lbs) - 6

Lying Db Extensions 20kg Db's - 5
Form could have been far better on these

Incline db elbows out extension 15kg (33lbs) - 5

06-19-2002, 10:33 AM
Originally posted by FAngel
[B]Incline Db Flyes 25kg (55lbs) - 5
22.5kg (49.5lbs) - 6

Seated db side laterals 12.5kg (27.5lbs) - 9
12.5kg (27.5lbs) - 6

Lying Db Extensions 20kg Db's - 5

Nice strength in these exercises FAngel. Strength really looking good man keep it up. How high is the incline on your incline flyes? I used to do them at a pretty low angle with excellent results.

Lying DB ext. are basically just lying skulls right? Palms facing one another or palms facing away? :cool::cool:


06-19-2002, 11:23 AM
Incline is kept rather low around 30 degrees.

For Lying Db extensions you have a db in each hand and proceed to lie flat onto a bench, you then raise the dumbells at arms length, this is followed by an extension movement whilst keeping your elbows as fixed as possible. You then bring it onto your delts and roll them back until you can feel it in your tri's and lastly you explode back up keeping your elbows as fixed as poss.

06-19-2002, 11:25 AM
Originally posted by FAngel
Incline is kept rather low around 30 degrees.

For Lying Db extensions you have a db in each hand and proceed to lie flat onto a bench, you then raise the dumbells at arms length, this is followed by an extension movement whilst keeping your elbows as fixed as possible. You then bring it onto your delts and roll them back until you can feel it in your tri's and lastly you explode back up keeping your elbows as fixed as poss.

Oh okay man I gotcha now. I have done both movements a bunch of times actually. Think that both are effective. Keep it up! :):)


06-23-2002, 11:11 AM
Little late in updating this but anyhoo...


Unsupported T-bar rows (overhand) - 72.5kg (159.5lbs)

Chins bw+21.25kg (46.75lbs) - 4

Close grip pulldown 90kg (198lbs) - 5

Seated Row 91.25kg (200.75lbs) - 6
91.25kg (200.75lbs) - 3

Seated Db power cleans 15kg (33lbs) - 7

Machine shrugs 140kg - 10 Damn, used up all my chalk
160kg - 6... I miss my chalk, better by some before next week

Seated Db Curl 22.5kg (49.5lbs) - 6 R 5 L

Hammer Curls 25kg (55lbs) 6 ES

06-23-2002, 11:15 AM
Originally posted by FAngel
Chins bw+21.25kg (46.75lbs) - 4

Close grip pulldown 90kg (198lbs) - 5[/B]

Nice strength here FAngel, keep up the good work. :thumbup::thumbup:

Seated Db power cleans 15kg (33lbs) - 7

What are seated power cleans anyway? How do you do them etc. And what musclegroups do they hit?


06-23-2002, 11:20 AM
Cheers Mike. I tell you something you've got a short memory, lol. Do you not remember me even mentioning it in your journal that I had posted links in my journal. Anyway just for you i'll post pic and an explination again

Seated db power cleans - Performed explosively
Seated Dumbbell Cleans: This exercise is designed to isolate the posterior deltoids and upper back. To begin grab a pair of dumbbells and sit on the edge of a bench. Start the movement by pulling your shoulder blades up and back while at the same time cleaning the dumbbells up to a 90% flexion of the elbows.

06-23-2002, 11:21 AM
Part 2

06-23-2002, 11:28 AM
Wow theyre very interesting.

I have never seen anything like that performed before. They hit your rear delts and lats and all that. What do you think about them would you recommend them?


06-23-2002, 11:31 AM
They've helped my pressing movement immeasurably, because in the manner that they are performed very explosively. Also they've thickened up my traps/rear delts quite nicely if i do say so.

06-23-2002, 11:43 AM
Originally posted by FAngel
They've helped my pressing movement immeasurably, because in the manner that they are performed very explosively. Also they've thickened up my traps/rear delts quite nicely if i do say so.

Thats cool I might give them a shot in the near future. :):)

Really want to add some size to my upper back and my middle traps. I think that your lats and middle/upper traps flaring through your shirt is just totally awesome looking.


06-24-2002, 12:44 PM
Been feeling physically exhausted as of late, and this encompassed with a busy schedule this week meant that I decided to take today off from legs. I'll see how things pan out tomorrow regarding the training.

06-26-2002, 12:45 PM

Flat bb bench 75kg - 5
67.5kg - 7

Standing Military Press 55kg (121lbs)- 7

Dips bw+40kg(88lbs)- 3

Incline Db Flyes 25kg(55lbs) - 5
22.5kg(49.5lbs) - 6

Pec Deck Flyes 72.5kg(159.5lbs) - 5

Seated Db side laterals 15kg (33lbs) - 2.5
12.5lbs(26.5lbs) - 7

Lying Db extensions 20kg (44lbs) - 6 ES - Form needs to bloody improve with this weight

Incline Elbows out extensions 15kg(33lbs) - 8.5

One final thing well i was near the reception waiting for a lift, and this guy comes up and said to the guy behind the counter "Hey dan, what did the scale said i was 8% right". Dan replys "Yes, but you must stay at 8%, if you go under and stay under 8% for 2 or more days you'll...DIE!!! I was literally in hysterics, my lift then arrived and I couldn't be bothered to get into a useless debate

06-26-2002, 02:24 PM
Are you cutting right now Franco?

06-26-2002, 03:10 PM
Not until mid to late july Petey Pete

06-29-2002, 04:02 AM

Unsupported T-bar rows 72.5kg (159.5lbs) - 9
Blasted thing had a hell of time with balance on this for some reason, but nevermind still got a solid 9 reps.

Chins bw+21.25kg (46.75lbs) - 5

Close grip pulldown 90kg (198lbs) - 5

Ok, moved on to seated rows next. I initially thought I stuck the pin in for 90kg, but...

Seated row 96.25kg (211.75lbs) - 6
(211.75lbs) - 2

Seated db power cleans 12.5kg (27.5lbs) - 15

Machine shrugs 140kg (308lbs) - 10 not to failure
170kg (374lbs) - 6

Seated db curls 22.5kg (49.5lbs) - 5 ES, these were oh so boring

Hammer curls 25kg (55lbs) 7 ES

Plus abs and obliques

06-29-2002, 09:40 AM
Nice strength FAngel.. keep it up man. :thumbup::thumbup:

Crazy hammer curl strength.


07-02-2002, 07:51 AM

Pretty much was sleep deprived over the weekend only really carried over onto my squats, everything else seemed ok

High bar squats (close stance) 115kg (253lbs) - 4 (3 of these were below parallel)

Leg Press 190kg (418lbs) - 12
190kg (418lbs) - 12
None of these sets were too failure.

Good Mornings's 90kg (198lbs) - 6
72.5kg (159.5lbs) - 12
None of these sets were too failure either

Pull throughs 102.5kg (225.5lbs) - 21
102.5kg (225.5lbs) - 16

Lever seated calf raise 87.5kg (192.5lbs) - 4
87.5kg (192.5lbs) - 3

Sled standing calf raise 147.5kg (324.5lbs) - 6

Plus abs and obliques.

Don't why i'm honestly updating this after the news i received last night. Not even 100% positive if i'm up for training tonight, if I do go it will be only to try and keep my mind off things for the time being

07-02-2002, 01:29 PM
Goof lifting fran.

I hope it's nothing too serious. You're in my thoughts man.

07-03-2002, 01:25 AM
Thanks rob

Anyway I went to the gym last night. It did keep my mind off things for a while, but to brutally honest I wasn't in the frame of mind to really give it 100%

Flat bb bench 75kg - 6
67.5k - 8

Military Press 57.5kg (126.5lbs) - 5

Dips bw+40kg (88lbs) - 5

Incline Db Flyes 25kg (55lbs) - 6
22.5kg (49.5lbs) - 6

Pec Deck Flyes 72.5kg (159.5lbs) - 5

Db Side Laterals 15kg (33lbs) -3 ES
Db Side Laterals 12.5kg (27.5lbs) - 10 ES

V-bar Pushdowns 75kg - 15

Elbows out extensions 15kg (33lbs) - 8

Also bought some also ALA and started taking 400mg post workout again.

My current diet numbers are training days - 3170 cals.
Rest days - 2610.

07-04-2002, 12:42 PM
What inspired you to buy ALA?

07-04-2002, 02:08 PM
I used it last time I was gaining with an effervescent creatine, and wanted to try it out with my dex/malto +whey mixola!!!

07-04-2002, 03:58 PM
Fran ALA is some good stuff. If you can afford it up the dosage.

I'm really digging your signature dude. I'm the hardest working mother****er in the joint!!!!!

07-05-2002, 12:25 AM
I'm taking the capsules from AST which are 200mg each, in the past I've used Twinlabs 100mg.

07-06-2002, 09:36 AM

Unsupported T-bar rows 73.25kg (162.25lbs) - 6
The device is like this http://www.exrx.net/WeightExercises/BackGeneral/LVBentOverRow.html , except my form is far superior to this guys

Chins 21.25kg (46.75lbs) - 4

Close grip pulldown 90kg (198lbs) - 5

Seated Row 96.25kg(211.75lbs) - 5
96.25kg(211.75lbs) - 3

Seated Db power clean 12.5kg (27.5lbs) - 16

Machine shrugs 145kg (330lbs) - 10 not to failure
Machine shrugs 165kg(363lbs) - 8
I made a mistake with setting the handles to low and picking them up basically like a dead, and well too much damn hamstring and lower back activation.

~Fran enters the land of nod~

Seated Db curls 22.5kg (49.5lbs) 6 L 6 R

Hammer Curls 25kg (55lbs) - 4 ES

~Fran leaves nodland for another week "sigh"~

Plus abs and obliques.

Weekend of debauchary and clubbing here I come

07-06-2002, 09:53 AM
Originally posted by FAngel
Unsupported T-bar rows 73.25kg (162.25lbs) - 6

Chins 21.25kg (46.75lbs) - 4

Close grip pulldown 90kg (198lbs) - 5

Seated Row 96.25kg(211.75lbs) - 5
96.25kg(211.75lbs) - 3

Nice back strength FAngel! :D:D

Keep up the hard work bro. The t-bar rows you do I love I used to do them all the time theyre great arent they? Nice chin and row strength man.

07-06-2002, 09:57 AM
Yes, yes they are pretty ace I must admit

07-06-2002, 10:06 AM
your close grip pulldown aint that much stronger than mine....
I did 70 for 12 reps the other day.

it may be a difference of chain/rope leverage tho

07-08-2002, 11:02 AM
Shut up Rein


High Bar squats 115kg (253lbs) - 6

Leg Press 200kg (440lbs) -12
200kg (440lbs) - 12
None of these were to failure

Good mornings 92.5kg (203.5lbs) - 4
Good mornings 75kg (165lbs) - 12

Pull throughs 105kg (231lbs) - 21
105kg (231lbs) - 16
Damn...these were tough. Cables in the pulley system sounded extremely dubious to say the least.

Lever seated calf raise 87.5kg (192.5lbs) - 5
Lever seated calf raise 87.5kg (192.5lbs) - 4

Sled standing calf raise 147.5kg (324.5lbs) - 7

Plus abs and obliques.

07-08-2002, 06:27 PM
When you have the bar up high while doing squats you can handle less weight correct? I find that to be the case for me.

Keep up the good work. Cheers.

07-09-2002, 12:54 AM
Yes Marcel, but I also use a fairly narrow stance when performing high bar squats

07-09-2002, 03:29 AM
Figures. Sounds good man. Peace

07-09-2002, 01:59 PM


Flat bb bench 75kg - 6
67.5kg - 7

Military Press 57.5kg (126.5lbs) - 5

Dips - Blasted weight belt at the gym was broken so just did one set of bw dips, become bored after 15 reps and stopped and went onto the next thing.

Incline Db Flyes 25kg (55lbs) - 5
22.5kg (49.5lbs) - 9

Peck deck Flyes 72.5kg (159.5lbs) - 5

Seated Db side laterals 15kg (33lbs) - 5
12.5kg (27.5lbs) - 9

V-bar pushdowns 80kg(176lbs) - 13

Elbows out extensions 15kg (33lbs) - 9

Ok, Push day will be changed as of next week as progression as been very poor on this particular day as of late.

I've also ordered my own dip belt, as i now can;t rely on the gym:rolleyes:

07-13-2002, 06:40 AM

Unsupported T-bar rows 73.25kg (162.25lbs) - 8

Chins bw+22.5kg (49.5lbs) - 3.5

The damn close grip attachment broke, so I had to use an attachment with d-handles at either end. This was done at shoulder length with palms facing

Anyway with this new setup I got 80kg (176lbs) - 5

Seated Row 96.25kg(211.75lbs) - 7
96.25kg(211.75lbs) - 4

Seated db power cleans 12.5kg(27.5lbs) - 15

Machine shrugs 150kg (330) - 10 not to failure
Machine Shrugs 170kg (374lbs) - 10

Barbell curl 37.5kg (82.5lbs) - 6

Hammer curls 25kg (55lbs) - 5 ES

Plus abs and obliques.

07-16-2002, 03:06 PM

High bar squats (close stance) 117.5kg (258.5lbs) - 5

Leg press 210kg (462lbs) - 8
210kg (462lbs) - 8
None of these were too failure

Good mornings 92.5kg (203.5lbs) - 6
75kg (165lbs) - 12
Once again not to failure

Pull throughs 107.5kg (236.5lbs) - 21
107.5kg (236.5lbs) - 12
First set was not to failure, but i'm becoming increasingly more alarmed at how shoddy and weak the cables are.

Lever seated calf raise 87.5kg (192.5lbs) - 6
87.5kg (192.5lbs) - 4

Sled standing calf raise 147.5kg (324.5lbs) - 7

Plus abs and obliques

At least I'm starting to notice that my calf's are growing at a tremendous rate.

07-16-2002, 03:13 PM

Flat bb bench 75kg - 5
67.5kg - 6

Dips bw+40kg (88lbs) - 5

Incline db Flyes 25kg (55lbs) - 7
22.5kg (49.5lbs) - 5

Seated Db Side laterals 15kg (33lbs) - 4.5
12..5kg (27.5lbs) - 11

Close grip bench 60kg - 6
55kg - 8
None of these were too failure.

Anyway I dropped the overhead press to see how that will affect things, i've also placed two sets of close grip bench for my tri's instead of pushdowns or whatever. The CG were not taken to failure on this occasion

That's all, Thursday off to train with Dan in his new gym. And Pete if you read this you still owe me cash:)

07-19-2002, 04:58 AM

Anyway I moved Back/Bi's to last nights session as I went to train with Dan. When we got there and I saw the gym for the first time my expression was:eek: , it was amazing to say the least. Normally when I had on over to Cambridge, the drive takes it out of me but the workout was pretty damn good. Though I knew I would be dreading the drive back

Did a modified back/bi workout, which I seem to have forgot most of the weights for some reason.


Chest supported row 1 set, I honestly don't like the chest supported version now after using the unsupported version for all this time.

Dan was deadlifting on the platform at this stage

Weighted chins 15kg - 8. Damn the chinning bar was so go damn high up, with the one at my gym I can easily touch the floor when I'm hanging from it, but with this I had no chance.

Iso High seated row 2 sets, this was ace(think its like the one yates uses in B&I) and can't remember how much weight I was using, but god I was damn intense with this, dan will justify that.

Seated db power cleans 12.5 kg - 15

Barbell Shrugs 140kg (308lbs) 2 sets of 10 easy reps

Barbell curls 37.5kg (82.5lbs) - 8
37.5kg (82.5lbs)

Hammer curls 22.5kg (49.5lbs) - 8 ES

I tried some deads did a few warm ups and then did some speed deads with 308lbs

Like I said the gym was ace and even had some hardcore birds that were squatting :D. If the round trip wasn't nearly 2hrs I would go and train there more often

Joe Black
07-19-2002, 07:23 AM
Yeah we had a good workout.

I felt mine could of gone better but I progressed on the majority of things.

I upped my deadlift 2 reps 310lb x 5 (going for 8 next week)

My T Bar row was atrocious about 35% of the weight I can normally do! The dead really took it out of me. I think I am gonna mvoe dead to shoulder day or have it with legs as I don't feel my back gets the best it can get when deadlifts takes it out of me so much?

Anyway, I think Fran is up for coming to the gym here a little more often, he suggested not to bother coming to see him at his gym anymore he'll just come here lol

Oh yeah Fran busted out a wife beater too!! ;) HE looked damn good though. For a short mofo he def looked the part :)

07-19-2002, 07:29 AM
Originally posted by FAngel
Iso High seated row 2 sets, this was ace(think its like the one yates uses in B&I) and can't remember how much weight I was using, but god I was damn intense with this, dan will justify that.

High row eh?

Was it a vertical or horizon rowing machine you used?

07-19-2002, 10:28 AM
Originally posted by Hulk

Anyway, I think Fran is up for coming to the gym here a little more often, he suggested not to bother coming to see him at his gym anymore he'll just come here lol

My gym completely sucks compared to "The Atrium"

Oh yeah Fran busted out a wife beater too!! ;) HE looked damn good though. For a short mofo he def looked the part :)

:D, I don't even wear that at my gym

Rob, the iso row is that i used where you are positioned with a pad in front of your chest and you pull two handle from above down towards you

07-21-2002, 10:15 AM

Two sets of Reverse stand db calve raises. I was not able to weigh myself at the gym on thursday, I'll weigh myself on tuesday .

Well Last night was simply ace. I went to Camden Palace in London (took us damn long enough to actually find it, lol) for an event called Back to '93. The music was mainly Jungle/drum 'n' bass +old skool. The line up was superb with dj's such as Ellis Dee, Phantasy, Dr. S Gatchet to name but a few.

Its been a while since i've been raving, but the amount of time I got asked if i wanted pills was ridiculous, a few peeps tried to give me their drinks also but those kinda substances are just not my 'ting.

Oh and I was basically dancing from 11pm sat night all the way to when the event finished sunday morning at 6pm, ~Stamina raver~. Though last thing I had to eat was at 9:30pm on sat and didn't eat till I got home this morning at 7a.m

07-21-2002, 10:23 PM
Hey man what do you think of Westside? Is it purely a strength program or a size and strength program or what? I am just wondering I probably wont ever give it a shot.

07-23-2002, 12:10 PM
It's a form of conjugative periodisation which encompasses hypertrophy, strength and power. I gave you my opinions in your thread in training

07-23-2002, 12:23 PM

High Bar squats (close stance)
117.5kg (258.5lbs) - 4

Leg Press 215kg (473lbs) - 8
215kg (473lbs) - 8

Good mornings 95kg (209lbs) - 6
77.5kg (170.5lbs) - 12

Pull throughs 107.5kg (236.5lbs) - 23 Lost my footing
107.5kg (236.5lbs) - 15 Lost my grip of the handle

Lever seated calf raise 87.5kg (192.5lbs) - 7
87.5kg (192.5lbs) - 5

Sled standing calf raise 147.5kg (324.5lbs) - 8

Plus abs and obliques.

07-23-2002, 12:32 PM


Flat bb bench 75kg - 5
67.5kg - 6

Dips bw+40kg (88lbs) - 5

Incline Db Flyes 25kg(55lbs) - 7
25kg(55lbs) - 5

Seated Db side lateral 15kg(33lbs) - 5.5
15kg(33lbs) - 4

Close grip bench 62.5kg - 6
Close grip bench 55kg - 8

I weighed myself today because I didn't have access on thursday and ended up putting on 2.5lbs in 11 days.

07-27-2002, 05:44 AM

Unsupported t-bar rows 75kg (165lbs) - 8
Only 5kg away from 4 plates on this, the only stumbling block seems to be initially picking up the weight on the platform.

Chins bw+22.5kg(49.5lbs) - 4

Close grip pulldown 90kg (198lbs) - 5

Seated rows 96.25kg (211.75lbs) - 8
96.25kg (211.75lbs) - 5

Seated Db power cleans 15kg (33lbs) - 8

Bb shrugs 160kg (352lbs) - 10
160kg (352lbs) - 10
Reverted back to these because I think there ace compared to the crappy maching version

Bb curl 40kg (88lbs) - 8
Bb curl 40kg (88lbs) - 7

Hammer curls 22.5kg (49.5lbs) - 8 ES

Plus abs and obliques.

07-27-2002, 05:49 AM
Nice job rowing Fran.

Bb shrugs are ace. Yup. Keep up the good work.

07-27-2002, 01:23 PM

Sweet Jesus Christ @ that T bar row!


07-27-2002, 08:17 PM
Cheers Rob, thats the main reason that I've placed it first on my back/bi day as so I can give it my all.

07-29-2002, 12:57 PM

High Bar squats (close stance) 117.5kg (258.5lbs) - 5

Leg Press 217.5kg (478.5lbs) - 7
217.5kg (478.5lbs) - 6

Good mornings 97.5kg( 214.5lbs) - 6
Good mornings 80kg( 176lbs) - 8

Cables were being fixed so I had to do calves after my gm's and luckily they were fixed by the time i completed these sets

Lever seated calf raise 90(198lb) - 3
Lever seated calf raise 90(198lb) - 4

Sled standing calf raise 150kg (330lbs) - 6

Pull throughs 108.75kg (239.25lbs) - 17
108.75kg (239.25lbs) - 12

Plus abs and obliques

Tomorrow night is chest/tri's and I'll be training with Scruffy from Muscletalk for the first time, should be a good session he benches around 430lbs.