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Franco
08-01-2002, 02:13 PM
30/03
Bit late in updating this but here goes
Chest/Delt/Tri's

Tonight i trained with Scruffy from MT tonight. His gym was far better equipped than mine

Anyway... I corrected his form on deads and got on with my routine

2 sets Flat bb bench

1 set dips 40kg (88lbs) - 4

2 sets Incline Db Flyes

2 sets Db side laterals

2 sets Close grip bench

Orange357
08-01-2002, 06:48 PM
500 posts...wow*in awe*

Chris Rodgers
08-01-2002, 07:15 PM
Stop helping others with deads and start doing them yourself. Slacker tuttut

Franco
08-02-2002, 12:58 AM
I've lent him the westside vids and he's thinking of giving it a shot, he's trying to get me to go back to training WSB. The guy is currently residing at around 230@12-13%bf

Franco
08-03-2002, 10:52 AM
02/08
Back/Bi's

Unsupported t-bar rows 75kg (165lbs) - 9

Chins bw+22.5kg(49.5lbs) - 4

Close grip pulldown 90kg(198lbs) - 5

Seated row 97.5kg(214.5lbs) - 7
97.5kg(214.5lbs) - 3

Seated db power clean 15kg (33lbs) - 9

BB Shrugs 170kg (374lbs) - 8
170kg (374lbs) - 4

Bb curl 42.5kg (93.5lbs) - 6
42.5kg (93.5lbs) - 4

Hammer curl 22.5kg (49.5lbs) - 7 ES

Plus abs and obliques.

MonStar
08-03-2002, 11:36 AM
FAngel:

Hey man I know that with Westside a lot of your assistance work isnt to failure at all, correct? I am incorporating light weeks that are shy of failure and I am wondering how you would recommend doing this?

I am thinking about something like 455 in squat for a single or double, when I really could handle like 5-6 reps with it. Maybe 255 in bench for single or double when I could handle that for 5-6 reps. Any maybe something like 125 in BB curls for a single or double when I could handle that for more. I am thinking that going 2-3 reps shy of failure with a lighter workload will give my CNS a break, ya know?

(you can reply to this in my journal if you dont want to spam yours)

Franco
08-03-2002, 11:44 AM
Originally posted by MonStar
FAngel: Yes, thats me

Hey man I know that with Westside a lot of your assistance work isnt to failure at all, correct?

None of the assistance work is too failure with westside

I am thinking about something like 455 in squat for a single or double, when I really could handle like 5-6 reps with it. Maybe 255 in bench for single or double when I could handle that for 5-6 reps. Any maybe something like 125 in BB curls for a single or double when I could handle that for more. I am thinking that going 2-3 reps shy of failure with a lighter workload will give my CNS a break, ya know?

I understand your reasoning behind this, but for you goals i see very little point in going as low as 1 rep. For the squat for example i would do 3-4 reps when i could possibly handle 5-7reps. Also, for your goals i personally see no need to perform a single barbell curl rep, even if it is short of failure.


(you can reply to this in my journal if you dont want to spam yours)

MonStar
08-03-2002, 11:46 AM
Originally posted by FAngel
None of the assistance work is too failure with westside

I understand your reasoning behind this, but for you goals i see very little point in going as low as 1 rep. For the squat for example i would do 3-4 reps when i could possibly handle 5-7reps. Also, for your goals i personally see no need to perform a single barbell curl rep, even if it is short of failure.

Okay Franco thanks. ;);)

I dont know I really enjoy the much lower reps. On light days though I guess youre right there really wouldnt be much of a reason for it I guess. Well see what happens. I think Ill get good results training in the 1-8 rep range.

Franco
08-06-2002, 01:01 PM
05/08
Legs

High bar squats (close stance) 117.5kg (258.5lbs) - 6

Leg press 217.5kg(478.5lbs) - 8
217.5kg(478.5lbs) - 7

Good mornings 95kg(209lbs) - 8
Good mornings 80kg(176lbs) - 10

Pull throughs 110kg(242lbs) - 12
110kg(242lbs) - 12
Oh well i contributed in breaking the cables...Their getting new ones anyway.

Lever seated calf raise 90kg(198lb) - 5
Lever seated calf raise 90kg(198lb) - 4

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

Plus abs and obliques.

Franco
08-06-2002, 01:06 PM
06/08
Chest/Delts/Tri's

Flat bb bench 75kg - 5
67.5kg - 7

Dips bw+40kg (88lbs) -6

Incline db Flyes 27.5kg (60.5lbs) - 5
Incline db Flyes 25kg (55lbs) - 7

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

Close grip bench 62.5kg - 5
61.25kg - 5

V-bar pushdown 85kg (187lbs) - 4

The_Chicken_Daddy
08-06-2002, 02:06 PM
Wow! Killa leg session man.

Franco
08-09-2002, 12:53 PM
09/08
Back/Bi's

Unsupported T-bar rows 71.25kg (167.75) - 6

Chins bw 22.5kg (49.5lbs) - 4

Close grip pulldown 90kg (198lbs) - 5

Seated rows 98.75kg (217.25lbs) - 6
Seated rows 96.25kg (211.75lbs) - 4

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

BB Shrugs 170kg (374lbs) - 9
BB Shrugs 170kg (374lbs) - 5

BB curls 42.5lbs(93.5lbs) - 7
42.5lbs(93.5lbs) - 5

Hammer curls 22.5kg (49.5lbs) - 8 ES

PLus abs and obliques.

Franco
08-12-2002, 07:32 AM
12/08

Ok, I decided to do a modified de sq/dl as I'll be showing Dan how to dead on friday and will be testing mine at the same time:)

Speed Box Squat
75kg (165lbs) 6x2, 220 1x1 - This was rather easy with great speed off the box, didn't want to push it any further though.

Kneeling squats (Forgot how much fun these were:D)
140kg (308lbs) - 6
140kg (308lbs - 4, Damn. When i unracked this i didn't go back far enough and subsqeuently I was hitting the racks stantions making me nearly lose my balance :mad:

2 sets Leg extensions

Lever seated calf raise 90kg(198lb) - 6
Lever seated calf raise 90kg(198lb) - 4

Sled standing calf raise 150kg (330lbs) - 8barely

Plus abs and obliques.

Chris Rodgers
08-12-2002, 03:54 PM
Ace!! Show Dan how us skinny midgets deadlift 4+ plates. :p

Franco
08-13-2002, 12:50 PM
Hey, I ain't skinny just a bit bulky:D

13/08
Chest/Delts/Tri's

Flat bb bench 75kg - 4
67.5kg - 7

Dips bw+40kg (88lbs) - 6

Incline Db Flyes 27.5kg (60.5lbs) - 6
25kg (55lbs) - 6

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

Close grip bench 65kg - 6
62.5kg - 7+1 forced rep

V-bar pushdowns 85kg (186lbs) - 9

Tunes of the day
Question Mark - No # 1

Red Alert and Mike Slammer - Ganja Man

Franco
08-18-2002, 03:58 AM
16/08

I ended up doing a slightly modified routine today at dans gym today. Starting off with deads, i think i did a tad too many warm up sets :redface:


405x1 again,
The 405 flew up far easier then expected, though had to cut workout a bit short. From tonight I feel that I could achieve 430 no prob

Followed by

A set of chins

2 sets of iso hi-row

Seated db power clean

Barbell curl

Tune of the day
Red Alert and Mike Slammer - You are the one

Franco
08-18-2002, 03:58 AM
17/08

3 sets of SLDL for GPP

ericg
08-19-2002, 07:06 AM
Sweet work on the DL Fran!!

Franco
08-21-2002, 09:16 AM
Cheers Eric:)


19/08
Today was the first session after the deadlifiting, still felt a bit sore in certain places, though it was a pretty good workout.

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

Leg Press 220kg (440lbs) - 10
220kg (440lbs) - 10
None of these sets were too failure

Good Mornings 97.5kg (214.5lbs) - 6
85kg (187lbs) - 12
Once again none of these too failure

Pull throughs 112.5kg (247.5lbs) - 21
Pull throughs 112.5kg (247.5lbs) - 12


Lever seated calf raise 90kg(198lb) - 6
Lever seated calf raise 90kg(198lb) - 4

Sled standing calf raise 150kg (330lbs) - 9

Plus abs and obliques

Franco
08-21-2002, 09:20 AM
20/08
Chest/Delts/Tri's

Flat bb bench 75kg - 5
67.5kg - 8

Dips bw+40kg (88lbs) - 6

Incline Db flyes 27.5kg (60.5lbs) 6+1 forced rep
25kg (55lbs) - 5

Seated Db side laterals 15kg (33lbs) - 6
12.5kg (27.5kg) - 10

Close grip bench 67.5kg 3+1 forced rep
62.5kg - 6

V-bar pushdown 85kg (187lbs) - 9

Franco
08-25-2002, 09:10 AM
23/08
Back/Bi's

Unsupported T-bar rows 72.5kg (159.5lbs) - 9.5

Chins 20kg(49.5lbs) - 4

Close grip pulldown 90kg(198lbs) - 5

Seated Row 100kg (220lbs) - 4
95kg (209lbs) - 8

Seated db power cleans 15kg (33lbs)

BB Shrugs 172.5kg(379.5lbs) - 9
BB Shrugs 172.5kg(379.5lbs) - 4

BB curl 45kg(99lbs) - 5
42.5kg (93.5lbs) - 6

Hammer curls 25kg (55lbs) - 4 ES

Plus abs and obliques

Franco
08-27-2002, 07:42 AM
26/08
Leg day was far later today as it was a national holiday here and he gym didn't open till 4pm

High bar squats (close stance) 117.5kg (258.5lbs) - 6

Leg press 225kg(495lbs) - 6
225kg(495lbs) - 4
None of these sets were too failure

Good Mornings 97.5kg (214.5lbs) - 6
85kg(187lbs) - 12

Pull throughs113.75kg (250.25lbs) - 21
113.75kg (250.25lbs) - 12

Lever seated calf raise 90kg(198lb) - 6
90kg(198lb) - 4

Plus abs and o

Didn't have time for sled standin calf raise.

One thing that i've noticed is that I need to re-design my routine as at the moment my hamstrings are way too large (not that it's a bad thing at all:)) compared to my quads.

MonStar
08-27-2002, 08:59 AM
Pull throughs113.75kg (250.25lbs) - 21
113.75kg (250.25lbs) - 12

:eek::eek: Nice strength here man!!

I tried them on my pulley station at my gym and I did something like 150-160 lbs. and that felt heavy as f*ck. Good strength here, seriously. Keep up the hard work. When are you testing your maxes next?

Franco
08-27-2002, 09:19 AM
Cheers Mike, there probably the main reason at the moment why my hammies and glutes are rather on the large side.

I might test my dead again sometime in sept. At present I have no need to test my squat or bench

MonStar
08-27-2002, 09:20 AM
Oh yeah okay FAngel. Like the new avatar by the way, looks MUCH better than the old one. Just my opinion. ;);)

Anyway what is your current bench/squat/deadlift out of curiosity? I ran into some guy at work who was competing and his total was around ~2025 he said. I couldnt decide if he was being honest or not.

Franco
08-27-2002, 09:28 AM
Yep, it is rather cool isn't it. Reinier has a similar one of a dude deadlifting.

That is one hell of total there. Anyway, since i'm not primarily training for strength any longer, I'll make some rough estimates. Dead i would say around 440 or so, squat probably in the mid 300's, bench (lol) ahem...

MonStar
08-27-2002, 09:30 AM
Hehe alright man, good luck bringing up your bench strength then. :):)

Franco
08-30-2002, 04:11 AM
28/08
Chest/Delts/Tri's

I decided to move my push session to wednesday instead as i had trained legs later than usual on monday, and therefore needed the extra rest.

I've also asked Maki to help me with my current push day, as basically I felt it was stagnating.

Anyway, after the rejig the following came about:-

Flat BB - Around 95% of 1 rep max, just enough weight for 1 rep that didn't require a spot. I think I did go a tad too light here though

Rest 4/5 mins

A set of 4 reps short of failure

Repeat the process except on the 4 rep short of failure set there would be an additional 5lbs on the bar.

Dips 40kg(88lb) - 4 Short of failure

Incline Db Flyes 27.5kg (60.5lbs) - 4 Short of failure
25KG (55LBS) - 4 Short of failure

Seated Db Side laterals 15kg (33lbs) - 4 Short of failure
15kg(33lbs) - 4 short of failure

Close grip bench 62.5kg - 4 short of failure
62.5kg - 4 short of failure.

V-bar pushdown 87.5kg (192.5lbs) - 7 short of failure

Every week there will be a different movement first, i.e. next week will be dips, then flyes. Then delts will be first and chest will be second and so on.

All in all a good session which went rather well

Franco
09-01-2002, 11:59 AM
30/08
Back/Bi's

I decided to drop close grip pulldown and seated rows from my routine as i didn't feel they were progressing any further.

Unsupported T-bar rows 75kg (165lbs) - 8

Chins 21.25kg (46.75) - 4 Didn't feel like i had it in me to use 22.5kg for the first set this week
Then I did something which i never imagined in a million years that I would do
Drop set
10kg (22lbs) - 6

I then put db rows instead of the seated rows next, I didn't know what i was capable of here and so basically just worked on my form.
Db rows 30kg (66lbs) - 10. I was around 3-4 reps short of failur here
30kg (66lbs) - 10

Seated Db power cleans 15kg (33lbs) - 9. These have made a tremendous diffference to my posterior deltiods.

BB shrugs 172.5kg (379.5lbs) - 10
172.5kg (379.5lbs) - 5

By this point I felt absolutely exhausted for some reason, i attempted some half-assed curls but couldn't be bothered to do any hammers this week

BB curl 45kg(99lbs) - 5
42.5kg(93.5lbs) - 5

Plus some lame attempt at ab work, didn't bother with obliques

Bleh...

Franco
09-03-2002, 07:05 AM
02/08
Legs

High Bar squats (close stance) - 4

Leg Press 225kg(495lbs) - 8
Drop set
160kg(352lbs) - 12

Good Mornings 100kg (220kg) - 4
Good Mornings 87.5kg(192.5lbs) - 4

Pull throughs 115kg (253lbs) - 16
Pull throughs 115kg (253lbs) - 12


Lever seated calf raise 90kg(198lb) - 6
Drop set
60kg - 12, Slightly to light here lol.

Sled standing calve raises150kg(330lbs) - 8

Plus some ab and oblique work

Yesterday was pretty good as I went with Scruffy and OzzyMT to see a local strongman comp that was sponsored by the sportcentre. The actual competitors were smaller than expected, except for this one guy named "Ash" who was pretty huge. The biggest guys were in the crowd watching on, seriously though there were some truly huge guys.

Franco
09-04-2002, 12:25 PM
04/08
Chest/Delts/Tri's

This was the second week in my redeveloped routine from maki

This week in the rotation, dips were first so therefore:-

Bw+45kg (99lb) - 1, Short of failure

Rest 4/5 mins

Bw+40kg(88lbs) -4, Short of failure


Bw+45kg (99lb) - 1, Short of failure

Rest 4/5 mins

Bw+41.25kg(90.75lbs) - 4, Short of failure

Incline Db Flyes 27.5kg(60.5lbs) - 5 (Short of failure) My spotter told me that I had around another 3 reps in me, so I probably stopped a little too short on the initial set.
25kg(55lbs) - 5 (Short of failure)

By this point my pecs were seriously mashed then went onto flat bench

70kg - 5 short of failure. I honestly didn't want to do another set and just went onto Db side laterals

Db Side laterals 15kg (33lbs) - 5
15kg (33lbs) - 5
Both sets short of failure

Close grip Bench 62.5kg - 5 Short of failure
62.5kg - 4 Failed on the 4th rep

V-bar pushdown 87.5kg(192.5lbs) - 8 Short of failure

All in all a good session, next push session Incline Flyes will be first and the exact same procedure will apply though I may revert to pec deck as my db's aren's heavy enough

heathj
09-04-2002, 12:31 PM
Keep it up yo! Those dips look tough :)

MonStar
09-06-2002, 07:07 AM
Nice work Franco, like heathj said the dips do look like a b*tch. Hehe I had to search through the 2nd page to find your journal man! This journal forum is really getting packed, I like it!

Franco
09-09-2002, 04:47 AM
Yep, the dips with those percentages were extremely brutal

Franco
09-09-2002, 04:55 AM
6/09
Two sets of reverse standing db calve raises last night

Back/Bi's
Unsupported T-bar row 76.25kg(167.75lbs) - 6

Chins 21.25kg (46.75lbs) - 5
Drop set
11.25kg(24.75lbs) - 6

Db Rows 35kg (77lbs) - 7 ES
30kg (66lbs) - 10 R not to failure, 10 left hit failure on this side

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

BB Shrugs 175kg(385lbs) - 10
I could honestly not be bothered to do a second set here, so cut it short and went onto my curls

BB curls 45kg (99lbs) - 5
42.5kg(93.5lbs) - 6

Plus abs and not oblique work. Damn, my oblique work has seriously been lacking in recent weeks.

Franco
09-09-2002, 05:05 AM
09/09
Legs

High bar squats (Close stance) - 120kg(264lbs) - 5

Leg press 227.5kg(500.5lbs) - 6
Drop set
180kg(396lbs) - 8

Good Mornings 100kg(220lbs) - 5
90kg (198lbs) - 8

Straight Legged pull throughs 85kg(187lbs) - 16
85kg(187lbs) - 15
I decided to change these from bent leg to straight leg as I feel my lower back needs a bit work, the bent leg variation has added some serious mass to my glutes and hammies (:D )

Lever seated calf raise 90kg(198lb) - 6
Drop set
80kg (176lbs) - 8

Sled standing calve raises150kg(330lbs) - 8

Plus a good deal of oblique work.

Sleep has been absolutely crap over the weekend and I feel extremely groggy:(

Franco
09-13-2002, 11:56 AM
10/09
Chest/Delts/Tri's

* Denotes not too failure

Pec Dec Flyes 75kg - 1*

Rest 4/5mins

Pec Deck Flyes 60kg - 4*

Pec Deck Flyes 75kg - 1*

Rest 4/5mins

Pec Deck Flyes 62.5kg - 4*

Dips bw+ 40kg - 5*

Flat bb bench 75kg - 4*
75kg - 4*

Db Side lateral 15kg - 6*
15kg - 6*

Close grip bench 62.5kg - 6*
62.5kg*

V-bar pushdowns 88.75kg- 6*

Franco
09-13-2002, 12:09 PM
12/09
Back/Bi's

Pull session was moved to thursday as friday night I'm off clubbing with the MT crew. Booyah!!!!

Unsupopported T-bar row 76.25kg(167.75lbs) - 8

Chins bw+22.5kg(49.5lbs) - 4
Drop set
bw+12.5kg (27.5lbs) - 5

Db row 35kg (77lbs) - 8 ES
32.5kg(71.5lbs) - 10 ES
Left side is predomintely weaker. I probably need to reavaulte this workout someway to adjust this

Seated db power cleans 15kg(33lbs) - 10

Bb shrugs 175kg (385lbs) - 10
175kg (385lbs) - 4

BB curls 45kg (99lbs) - 5
42.5kg (93.5lbs) - 6

Plus abs

Not the best of session, this was probably due to only 1 days rest between pull and push, and the fact that I hadn't eaten much prior to the workout didn't help much

Franco
09-13-2002, 12:11 PM
13/09
2 sets of reverse standing calve raises today

Franco
09-20-2002, 04:11 AM
15/09

High Bar squats (Close stance) 120kg(264lbs) - 5

Leg press 227.5kg (500.5lbs) - 8
Drop set
182.5kg (401.5lbs) - 12

Good Mornings 100kg(220lbs) - 7
92.5kg (203.5lbs) - 9

Straight legged pull throughs 95kg (209lbs) - 16
95kg (209lbs) - 15

Lever seated calf raise 90kg(198lb) - 5
Drop set
81.25kg (178.75lbs) - 8

Plus abs

Leg day has been moved to sunday as I returned to Uni the following day.

Franco
09-20-2002, 04:24 AM
17/09

Chest/Delts/Tri's

* = Denotes short of failure.

Seated Db side laterals 17.5kg (38.5lbs) - 1*

Rest 4/5 mins

Seated db side laterals 15kg (33lbs) - 4*

Seated Db side laterals 17.5kg (38.5lbs) - 1*

Rest 4/5 mins

Seated db side laterals 15kg (33lbs) - 4*

Flat bench 72.5kg - 4*
72.5kg - 4*

Dips 40kg(88lbs) - 6*

Incline Db flyes 27.5kg (60.5lbs) - 6*
25kg (55lbs) - 8*

Close grip bench 65kg - 4*
65kg - 3*

V-bar pushdown 88.75lbs (195.25lbs) - 8*

1. See my title
2. I think I might start dieting now that I know my new timetable
3. I forget :D

Franco
09-30-2002, 10:06 AM
20/09
This is bloody late in being updated

Anyway this was a friday night back and bi workout with scruffy and his training partner.

3 set of wide grip chins ~not to failure~

3 close grip pulldown

3 sets close grip seated row

1 set of seated db power cleans

2 sets of bb Shrugs

~Insert Embarrasment here~ :(

Now, what I did next was extremely embarrasing. I was held against my will to do 7 sets of bi's:redface:

3 sets of ez bar curls. Once we finished each set we handed it onto the other guy straight away and so on

1 set of hammer curls

3 sets of cable preacher curls

Lol, never again that volume was way too much for me. Damn bastards!!!

ericg
09-30-2002, 01:22 PM
curl jockey

Franco
10-06-2002, 08:44 AM
Not yet anyway Eric, I'm starting a new routine next month.

22/09

Legs
Hih bar squats (close stance)120kg - 6

Damn leg press was in use so I had to use the leg extension

60kg - 6
60kg- 6

Good Mornings: 102.5kg - 5
92.5kg - 7

Straight legged Pull throughs 97.5kg - 16
97.5kg - 12

Lever seated calf raise 90kg - 6
drop set
81.25kg- 6

Plus abs

Franco
10-06-2002, 09:07 AM
25/09

Trained with the guys from MT at their gym

Chest/Delt/Tri's

Flat Bb bench 75kg - 6
67.5kg - 5

Dips 40kg - 3, shite the damn dip station is way too narrow

Incline Db Flyes 27.5kg - 8
25Kg - 6

Db Side lateral 15kg - 6
12.5kg - 10

Close grip bench 65kg - 6
60kg - 5

Franco
10-06-2002, 09:13 AM
27/09

Back/Bi's

This session was once again done at Scruffy's gym

3 sets of Wide grip chins

3 sets of close grip pulldown

2 sets of BB shrugs

3 sets of Ez bar curls

Plus abs and obliques

Franco
10-06-2002, 09:26 AM
29/09

High Bar Squats (Close stance) 120kg - 3

This was atrocious, I seriously felt exhausted

Leg Press 230kg - 6
Drop set
180kg - 12

Good Mornings 102.5kg - 8. The form on these were absolutely perfect, extremely happy with the amount of reps
95kg - 8

Bent legged pull throughs 125kg - 16
125kg - 12


Didn't have time for calve work

Plus abs

Franco
10-06-2002, 09:37 AM
01/10
Chest/Delts/Tri's

Flat bb bench 75kg - 6
67.5kg - 6

Dips bw+ 41.25kg - 3. I prefer this dip station far more than the one at the other gym

Incline db Flyes 30kg (70lbs) - 3+2 force reps
25kg - 8

Db Side laterals 15kg - 6
12.5kg - 10.5

Close grip bench 65kg - 6
62.5kg - 5

Franco
10-06-2002, 11:03 AM
4/10

As I have mentioned before I have been feeling extremely exhausted, this is mainly due to the commuting to uni amongst various other things which I won't dwell upon. I now have taken upon myself to diet for around 4-5 weeks using N.H.E. I will only do 4 days of the metabolic shift and will take off around 100/200 cals from each day as to not lose muscle.

Back/Bi's

3 set close grip pulldowns

3 sets of Seated rows

3 Sets of Bb shrugs

3 sets of EZ bar curls

Training was good, as I didn't feel sluggish or anything like that whatsoever

All carbs are counted during the shift, even the fibrous ones in veggies.

Meal 1 : 123g Lean steak mince, 29g Lean turkey steak, 5 teaspoons of olive oil

Meal 2: 6 whole eggs, 50g Broccoli

Meal 3: 125g Chicken, 50g Broccoli, 4 teaspoons of Udo's oil

Meal 4 : 125g Chicken, 4 teaspoons of Flax oil

Meal 5: 146g Lean steak mince, 50g Broccoli, 3 teaspoons of olive oil

Meal 6: 132g Lean Turkey Steak, 5 teaspoons of Udo's oil

Meal 7: 131g Lean Steak, 50g Broccoli, 6 teaspoons of olive oil

Meal 8: 40g Whey Isolate, 4 Teaspoons of Flax oil

Meal 9: 165g Tuna, 50g Broccoli, 1 teaspoon of Flax oil

Pro: 299.085g
Carbs: 5.1g
Fat:202.1121

Franco
10-06-2002, 11:16 AM
05/10

Meal 1: 6 Whole eggs, 50g Broccoli

Meal 2: 130g Chicken, 50g Broccoli, 4 teaspoons of Flax oil

Meal 3: 150g Lean Turkey Steak, 4 teaspoons of Olive oil

Meal 4: 139g Chicken, 4 teaspoons of Udo's oil

Meal 5: 165g Lean Steak Mince, 50g Broccoli, 4 teaspoons of Olive oil

Meal 6: 175g Lean Steak Mince, 4 teaspoons of Olive oil

Meal 7: 6 egg whites, 50g Broccoli, 2 teaspoons of olive oil

Meal 8: 165g Tuna, 50g Broccoli, 3 teaspoon of Udo's oil.#

Pro:289.79
Carbs: 2.889
Fat:164.83

Today marked the second day of the shift, started feeling slightly light headed during the day. Tomorrow is leg day which should be incredibly fun glycogen depleted.

Franco
10-06-2002, 12:31 PM
06/10

Legs
Today, I lowered my weight on squats as i've been having trouble hitting parallel.
High Bar squats (close stance,parallel) 110kg - 8

Leg Extension 60kg- 6
Drop set
45kg - 12
Drop set
30kg - 18

Good Mornings 105KG (231lbs) - 5
Good Mornings 95kg (209lbs) -8

Sled Standing calve raise 150kg- 6
135kg - 8
135kg - 8

Plus abs

Meal 1: 166 Lean Steak Mince, 50g Broccoli, 4 teaspoons of olive oil

Meal 2: 40g Whey, 5 teaspoons flax oil

Meal 3: 143g Lean Turkey Steak, 50g Broccoli, 4 teaspoons of Walnut oil

Meal 4: 6 egg ommelette

Meal 5: 169g Chicken, 5 teaspoons of olive oil

Meal 6: 189g Chicken, 6 teaspoons of walnut oil

Meal 7: 91g Lean Steak mince, 93g Chicken, 50g Broccoli, 6 teaspoons of olive oil

Meal 8: 139g Tuna, 50g Broccoli, 2 teaspoons of Flax oil.

Pro: 300.32
Carbs: 4.312
Fat:203.475

Today was far better than I was expecting it to be energy wise. I woke up full of beans, and have been on somewhat of a natural high.

Tomorrow marks my last day on the metabolic shift

Bye for now...

Franco
10-07-2002, 09:03 AM
07/10

The day started off rather stupidly with me getting to Uni and our lecturer coming into the class and saying he was not well enough to take it, the silly thing was that he ramble on about inane things that laste about 35 mins. in that time he could have delivered something substantial, instead of waffling about complete and utter bollocks. Main thing that really got to me was that it takes me an hour to get there and an hour back, and not to mention the money wasted for my train fare:mad:

So I came home and slept:D

Meal 1: 165g Lean Steak Mince, 50g Broccoli, 5 teaspoons of Walnut oil

Meal 2: 3 scoops of Met-Rx Protein Plus, 4 teaspoons of olive oil

Meal 3: 125g Lean Steak Mince, 50g Broccoli

Meal 4: 153g Chicken, 6 teaspoons of flax oil

Meal 5: 143g Chicken, 50g Broccoli, 3 teaspoons of Olive oil

Meal 6: 125g Chicken, 2 teaspoons of olive oil

Meal 7: 4 whole eggs, 5 egg whites, 50g Broccoli

Meal 8: 161g Tuna, 50g Broccoli, 5 teaspoons of Flax oil

Pro: 290.561
Carbs: 7.963
Fat: 163.693

I've been feeling full of energy no cravings whatsoever over the last four days, I don't really have any cravings to tell you the truth In my reckoning I feel that I've made the shift at the end of day 2:D


Tomorrow I'm aiming for around 50g of active carbs

ericg
10-07-2002, 01:48 PM
Nice work with the diet Fran!!

Franco
10-08-2002, 12:02 PM
08/10

Chest/Delts/tri's

Flat bb bench 75kg - 5
67.5kg - 8

Dips bw+41.25kg (90.75lbs) - 4

Incline Db Flyes 30kg (70lbs) - 5+1 forced rep
25kg(55lbs) -

Seated side laterals 15kg (35lbs) - 6
12.5kg (27.5lbs) - 12

Close grip bench 67.5kg - 3
62.5kg - 5
These felt bloody weak

I became extremely lethargic at the start of the Flyes and attempted the 30k's intially but when i contracted the first rep would not happe for me. I waited for about 2 mins and attempted them again and got 5+1 reps.

Today was the first day where I introduced total carbs-fibre = Active carbs

Meal 1: 47g Oatmeal, 9 egg whites

Meal 2: 3 Scoops of Met-Rx Protein Plus, 4 teaspoons of Olive oil

Meal3: 150g lean steak Mince, 31g Cashews

Meal 4: 125g Chicken, 50g Broccoli, 4 teaspoons of Flax oil

Meal 5: 40g Whey, 5 teaspoons of Walnut oil

Meal 6: 115g Chicken, 50g Broccoli, 4 teaspoons of Olive oil

Meal 7: 119g Lean Turkey Steak, 40g Natural Peanut Butter

Meal 8: 65g Chicken, 50g Broccoli, 40g Natural Peanut Butter

Meal 9: 51g Tuna, 50g Broccoli, 3 Teaspoons of Flax oil

Pro: 300.75
Carbs (Active): 41.852
Fat: 170.628

My carb total ended up little lower than I would have liked, but nevermind. The main reason to my lethargy is due to my lack of sleep.

I lost 2lbs during the shift, which i'm presume is water and glycogen. I might lower the cals from tomorrow

The_Chicken_Daddy
10-08-2002, 12:47 PM
I personally wouldn't use a direct carb source myself, Fran.

Albeit, you're allowed that many carbs and the calories are still gonna be low, but you may notice it stimulating cravings. If you get them, i'd recommend dropping the oats.

ericg
10-08-2002, 02:09 PM
So what would you recommend then Rob?

The_Chicken_Daddy
10-08-2002, 02:17 PM
Taking the oats out. :)

I only ever touch direct carb sources (except my apple a day, maybe) during carb loads or 'refeeds'.

All my other carbs come indirectly via cashies, veg, the aforementioned apple, strawberries here and there (but no more since they're out of season now), cottage cheese etc...

ericg
10-09-2002, 07:54 AM
i see i see

Franco
10-09-2002, 10:55 AM
Wow, people posting in my journal ~brings a tear to the eye~

I see it also(sort of) , though not entirely sure what we're all looking at


Meal 1: 47g of Oatmeal, 9 egg whites

Meal 2: 3 Scoops of Met-Rx Protein Plus, 4 teaspoons of olive oil

Meal 3: 150g Lean steak mince, 31g Cashews

Meal 4: 123g Chicken, 50g Broccoli, 23g Cashews

Meal 5: 150g Lean Steak Mince, 50g Broccoli

Meal 6:125g Chicken, 40g Natural Peanut Butter

Meal 7: 83g Lean Turkey steak, 47g Chicken, 50g Broccoli 5

ericg
10-09-2002, 11:00 AM
Nice job Fran man !!

The carb up is coming just around the corner!!

Franco
10-09-2002, 11:02 AM
Wow, people posting in my journal ~brings a tear to the eye~

I see it also(sort of) , though not entirely sure what we're all looking at

I'll be doing 2 sets of reverses standing calves raises later on.

Meal 1: 47g of Oatmeal, 9 egg whites

Meal 2: 3 Scoops of Met-Rx Protein Plus, 4 teaspoons of olive oil

Meal 3: 150g Lean steak mince, 31g Cashews

Meal 4: 123g Chicken, 50g Broccoli, 23g Cashews

Meal 5: 150g Lean Steak Mince, 50g Broccoli

Meal 6:125g Chicken, 40g Natural Peanut Butter

Meal 7: 83g Lean Turkey steak, 47g Chicken, 50g Broccoli, 5 teapsoons of olive oil

Meal 8: 114g Tuna, 50g Broccoli, 3 teaspoons of flax oil

Pro:290.224
Carbs: 39.847
Fat: 136.026

~I forgot to mention yesterday that I was feeling rather hot around 1 p.m yesterday, as I did today but not to the same extent.

If the expulsion of oats is because of cravings, I honestly don't think i'll get any, if i do i'll just have what I want at the weekend.

Tomorrow is carbola load day.

Franco
10-11-2002, 04:23 AM
10/10

Meal 1: 7 egg whites, 1 egg, 100g Broccoli

Meal 2: 102g Lean Steak Mince, 91g Chicken

Meal 3: 50g Broccoli, 150g Chicken

Meal 4: 3 scoops of Met-Rx Protein Plus, 1 teaspoon of Olive oil

Meal 5 : 73g Met-Rx Protein Plus, 1 teaspoon of Olive oil

Meal 6: 91g Dextrose

Meal 7: 600g (21oz) Sweet Potato, 3 egg whites

Meal 8: 110g Oats, 51g Brown Rice, 1 egg white, 1 teaspoon of flax oil.

Pro: 251.122
Carbs 300.727
Fat: 40.95

Today was my first carb load day on N.H.E. and it went rather well. I had my dextrose on the way back home on the train and after around 30 odd minutes later I started feeling rather warm but that subsided after 10 mins or so. The other load meals were a doddle and damn tasty:D

Also, I've got to add that I'm pleasntly suprised at the results after only week, vascularity is improving especially in my delt and arm region.

The_Chicken_Daddy
10-11-2002, 04:51 AM
Yeah, i noticed a feeling of warmness during carb loads.


It's even better (or wose depending on how you look at it) if you get all 300g carbs from solid food lol.

Franco
10-11-2002, 11:38 AM
Originally posted by The_Chicken_Daddy
It's even better (or wose depending on how you look at it) if you get all 300g carbs from solid food lol.

I intend to that do that for my loads on sunday:)

MonStar
10-11-2002, 11:40 AM
NHE seems like its working out well for you Franco. It worked great for me so I am sure that youll have the same kind of success.

Franco
10-11-2002, 11:47 AM
11/10

Back/Bi's

Wide grip pull downs (seated and back away from stack, had a 50kg plate on my legs 65kg - 6 not to failure
75kg - 7
rest 30 secs
75kg - 5
rest 30 secs
75kg - 3

Seated Row 65kg - 6 not to failure
75kg - 6
75kg - 6

BB Shrugs 100kg - 10 not to failure
160kg - 10
190kg - 10

Seated Db power cleans 14kg

2 sets of EZ bar curls

Hammer curl 18kg - 8 ES

Plus abs.

Since I've been training with these guys on a friday I've gotta say that my back has increased in width and thickness in quite a considerable amount of time.

Meal 1: 151g Lean Steak Mince, 5 teaspoons of flax oil

Meal 2: 47g Oatmeal, 9 egg whites

Meal3: 115g Chicken, 50g Broccoli, 4 teaspoons of walnut oil

Meal 4: 133g Lean Steak Mince, 40g Natural Peanut butter

Meal 5: 50g Broccoli, 151g Lean Steak mince, 3 teaspoons of Olive oil

Meal 6: 125g Chicken, 40g Natural Peanut butter

Meal 7: 141g Chicken, 50g Broccoli, 3 teaspoons of flax oil

Meal 8: 1 scoop of prolab isolate, 4 teaspoons of flax oil

Meal 9: 70g Tuna, 50g Broccoli, 6 teaspoons of Flax oil

Pro: 300.178
Carbs (active) 30.039
Fat: 183. 934

Nothing really much to add today as of yet, though I could easily manage much more in the way of real food during the carb loads.

Till then stay out of trouble

ericg
10-11-2002, 12:25 PM
Originally posted by FAngel
Till then stay out of trouble

Ya, if you can't be good, be good at it.

Franco
10-12-2002, 11:07 AM
12/10

Meal 1: 47g of Oatmeal, 9 egg whites

Meal 2: 101g Turkey, 50g Cashews

Meal 3: 100g Chicken, 40g Natural Peanut butter

Meal 4: 150g Lean Turkey Steak, 50g Broccoli, 3 teaspoons of flax oil

Meal 5: 150g Lean Steak, 50g Broccoli, 5 teaspoons of olive oil

Meal 6: 154g Chicken, 4 teaspoons of Walnut oil

Meal 7: 125g Lean Turkey Steak, 50g Broccoli, 2 teaspoons of Flax oil

Meal 8: 153g Tuna, 50g Broccoli, 2 teaspoons of Flax oil

Pro:290.712
Carbs: 33.677
Fat: 140.118

The_Chicken_Daddy
10-12-2002, 12:30 PM
What day you weighing in on, Fran?

Franco
10-12-2002, 02:17 PM
Tuesday

Franco
10-13-2002, 11:44 AM
13/10

Legs

High Bar squats 110kg - 6. Could only get six with parallel depth

Leg extensions 61.25kg - 6
dropped
47.5kg - 8
dropped
32.5kg - 12

Good Morning 105kg (231lbs) - 8
97.5kg (214.5lbs) - 8

Sled standing calve raises 150kg - 6
140kg - 8
140kg - 6

Plus abs and obliques.


Meal 1: 151g Lean Steak Mince, 50g Broccoli, 4 teaspoons of Walnut oil

Meal 2: 2 scoops of whey isolate, 4 teaspoons of Flax oil

Meal 3: 134g Lean Turjey Steak, 90g Chicken, 2 teaspoons of Olive oil

Meal 4: 275g Lean Turkey Steak, 50g Broccoli

Meal 5: 95g Brown Rice, 1 egg white

Meal 6: 190g Oats (about 7 oz)

Meal 7: 700g Sweet Potato (24.5oz), 2 egg whites

Pro:249.867
Carbs: 299.07
Fat: 83.024

When I cooked the oats today, i've gotta say that it looked like a hell of a lot but managed to finish it and feeling quite warm from it.

Franco
10-14-2002, 12:58 PM
14/10
Today's breakdown was as follows:-

Pro:290g
Carbs(active): 35g
Fat: 140g

I felt a little discomfort last night when I went to bed and it took me slightly longer than usual to get to sleep. I timed the carb load so I would finish my last meal about 1.5 hours before I turned, but still my stomach felt a little on the heavy side.

Franco
10-20-2002, 08:29 AM
15/10

Today started off rather crappy, the overhead cables at my local train station decided to pack up and at the same time it was pissing down. The raily company decided to lay on coaches and take us to Stanstead Airport to catch the train from there to go to Cambridge and once again I was later for lectures. Oh joy...:rolleyes:

Chest/Tri's

Changed some of the stuff around today because I felt like it. I'll be starting a new routine at the start of Nov. anyway.

Flat bb bench 75kg - 6
70kg - 4

Dips 42.5kg - 3, Oh dear
35kg - 7 Oh bloody hell this was completely pissing me off.

Seated side laterals 15kg - 6
12.5kg - 11

Lying Db extensions 15kg - 7
12.5kg - 14

BB front raise - 10, not to failure
25kg - 6

I've got the bloody sniffles now thanks to that bloody rain.

Pro: 300.33
Carbs (active): 36.341
Fat: 174. 951

I didn't end up losing any weight this week so I'll be lowering cals slightly.

Franco
10-20-2002, 08:31 AM
16/10

Cold is getting steadily worse

Pro: 284. 201
Carbs (active) 33.432
Fat: 134.098

Franco
10-20-2002, 08:33 AM
17/10

Felt like complete and utter shite today, thanks to bloody day nurse for making things slightly bearable.

Pro 238.658
Carbs: 295.118
Fat: 34.203

The_Chicken_Daddy
10-20-2002, 08:38 AM
Go to bed and sweat it out.

Franco
10-20-2002, 08:40 AM
18/10

Back/ Bi's

Bb shrugs 60kg - 10 not to failure
100kg - 10, not to failure
175kg - 9, **** that damn cold has affected me. I found this hard to hold tonight :(

Supinated pulldowns 70kg - 6
80kg - 6
85kg - 6

Seated rows 60kg - 6, not to failure
85kg - 6
85kg - 6

2 sets of E-z bar curls
1 set of Hammer curls

Plus abs.

I've sort of recovered from the cold, but a combination of things is affecting my workouts.

Pro: 295.434
Carbs (active): 40.093
Fat: 169.591

Franco
10-20-2002, 08:43 AM
Erm.... not much to say about the diet as I went to a wedding, pretty damn sweet, plenty of women in their early 30's:D

Franco
10-20-2002, 08:50 AM
20/10

Legs

High Bar squats (parallel) 112.5kg - 6

Leg extensions 62.5kg - 6
Dropped
50kg - 9
Dropped
37.5kg - 11

Good mornings 107.5kg - 5, bar slipped off my delts:(
100kg - 8

Bent legged pull through 125kg - 16

Sled standin clave raises 150kg - 6
145kg - 6

Plus obliques.

Felt a little tired during today's session, nothing much more to add unless anyone wants to chime in

Pro: 245. 982
Carbs 303.327
Fat: 74.166

Franco
10-28-2002, 11:43 AM
21/10

Pro: 284.83
Carbs(active): 34.906
Fat:128.397

Franco
10-28-2002, 11:50 AM
22/10

Chest/Delts/Tri's

Flat bb bench 75kg - 6
70kg - 4

Dips bw+40kgkg - 5

Incline Db Flyes 30kg - 5+1 forced rep
27.5kg - 5+1 forced rep

Seated db side laterals 15kg - 7
12.5kg - 9

Close grip bench - 65kg - 5
62.5kg - 5

Pro 295.146
Carbs(actve):37.943
Fat: 165.679

ericg
10-30-2002, 08:21 AM
Originally posted by FAngel
Erm.... not much to say about the diet as I went to a wedding, pretty damn sweet, plenty of women in their early 30's:D

LOL, you like em experienced LOL:D

Franco
10-30-2002, 11:22 AM
Most definately...

Franco
11-10-2002, 04:18 AM
Ok, so I'm not going to list rest of the N.H.E. adventure, but I must say that even hovering around or just above maintenance I managed to lose a greater percentage of fat than i was expecting within 4 week time period. Vascularity considerably improved, I did feel slightly crapp about 2 weeks in but that was mainly due to the early starts and what not.

Franco
11-10-2002, 04:25 AM
Now that I'm back to gaining, I have decided that strength is not as much of a priority for me at present. I will then be employing many of the principles used by Paul Borreson e.g. Pre exhaust and drop sets. More info canbe found at www.biohazard849.com

The first proper week on this routine started off as follows:-

04/11

Delts/Tri's

Seated Db Side laterals
7.5kg x 25

Seated db side laterals
15kgx 6 dropped 12.5kgx8, 7.5kgx8. Lol, talk about a humbling experience

Seated Db Press
20kgx12

Seated Db Press
20kgx8 dropped 15kgx8 dropped 12.5kgx8

Close grip bench
60kgx 6
60kgx7

V-bar pushdown
85kgx8 dropped 65kgx8 dropped 50kgx9

Good first workout on this routine, my delts looked as if they were about to explode by the end of it:D

Franco
11-10-2002, 04:33 AM
05/11
Back/bi's

Straight arm pushdowns (on lat pulldown)
25kgx30

Straight arm pushdowns
40kgx10 dropped 30kgx9 dropped 20kgx9

Wide grip lat pulldowns
60kgx15

Wide grip lat pulldowns
70kgx12 dropped 60kgx12 dropped 45kgx10

Seated db power cleans
12.5kgx10

BB Shrugs
60kgx10
100kgx 10
140kg x10

EZ Bar curls
35kgx8 dropped 27.5kgx8 dropped 22.5kgx9

Franco
11-10-2002, 04:37 AM
08/11
Chest

Incline db Flyes
12.5kgx25

Incline Db flyes
26kgx8 dropped 22kgx9 dropped 15kgx10

Smith flat bench
30kgx10

Smith flat bench
37.5kgx10 dropped 30kgx10 dropped 20kgx8 +2 forced

Extremely quick workout here

Franco
11-10-2002, 04:46 AM
09/11
Legs (The first time I tried this kind of training on legs and was expecting that I would be lucky if I could walk at all)

Leg extensions
30kgx45

Leg extensions
80kgx13 dropped 60kgx11 dropped 40kgx12

JESUS CHRIST...

High bar squats
80kgx10. This was very humbling

Lying leg curls
25kgx47

Lying leg curls
60kgx12 dropped 45kgx10 dropped 30kgx12

Good Morning
90kgx10

Seated calve raises
140kgx10
120kg x 8

Sled standing calve raises
160kgx8

Well, as I stumbled out of the gym of the gym this evening and somehow managed to drive home in pain, lol. Legs haven't been this pumped in ages.

The_Chicken_Daddy
11-10-2002, 07:52 AM
Gotta love it :)

Franco
11-11-2002, 12:58 PM
11/11

Delts/Tri's

Seated Db side laterals
7.5kgx32

Seated Db side laterals
15kgx7 dropped 10kgx11 dropped 7.5kgx8...lol

Seated Db Press
22.5kgx8

Seated Db Press
22.5kgx7 dropped 15kgx9 dropped 10kgx10

Close grip bench
62.5kgx5
62.5kgx4+1 forced

V-bar pushdowns
87.5kgx8 dropped 67.5kgx8 dropped 52.5kgx9

Really enjoying this way of working out at the mo. I also received a compliment on my delts/traps today from a guy that I hadn't seen at the gym in about a year.

Franco
11-15-2002, 12:31 PM
12/11

Back/Bi's

Straight arm pushdowns (on lat pulldown)
20kgx45

Straight arm pushdowns on lat pulldown)
41.25kgx5 dropped 31.25kgx8 dropped 21.25kgx8

Wide grip pulldowns
65kgx12

Wide grip pulldowns
75kgx8 dropped, 62.5kgx8 dropped 52.5kgx8

Reverse pec deck
45kgx8
40kgx8

BB Shrugs
60kgx10
100kgx10
160kgx10

E-z bar curls
37.5kgx8 dropped 27.5kgx8 dropped 20kgx7

Franco
11-15-2002, 12:35 PM
15/11

Chest

Incline Db Flyes
12.5kgx35

Incline Db Flyes
27.5kgx9 dropped 22.5kgx4 dropped 17.5kgx4

Flat machine press
40kgx9

Flat machine press
60kgx5 dropped 50kgx4 dropped 35kgx4

Franco
11-16-2002, 02:06 PM
16/11

Legs

Leg extensions
30kgx53...Mmm nice

Leg extensions
90kgx10 dropped 60kgx11 dropped 40kgx14

High Bar squats
90kgx11

Good Mornings
60kgx10
110kgx8
100x6

Pull throughs
200kgx16
210kgx15

Seated calve raises
70kgx10
70kg x 6

This is the first time I've attempted pull throughs at the new gym, the surface was slightly slippy but bloody all that weight was something else.

Plus abs

Franco
11-18-2002, 10:03 AM
18/11

Delts/Tri's

Seated db side laterals
7.5kgx35

Seated db side laterals
15kgx8 dropped 10kgx10 dropped 7.5kgx8

Seated Db press
25kgx7

Seated db press
25kgx5 dropped 20kgx7 dropped 15kgx7

Close grip bench
62.5kgx8
62.5kgx6

V-bar pushdowns
90kgx5 dropped 75kgx8 dropped 62.5kgx8

Far better session than I expected, as last night sleep was absolutely pants and also getting up early to find that the trains were completely buggered due to engineering works ment I headed back home for a kip before i trained

PowerManDL
11-18-2002, 10:50 AM
Damn Frankie......you've made a week of it

Good work!

Franco
11-18-2002, 11:43 AM
Cheers. Actually i'm suprised I haven't heard a curl jockey comment thrown my way, though the 210kg pull through would put pay to any remark od that sort

Adam
11-18-2002, 04:39 PM
210kg pull thru's:omg:

Franco
11-19-2002, 11:39 AM
The tension on the cables was completely different compared to my usual gym, that's why it was easier. Though the floor was extremely slippy

Franco
11-19-2002, 11:49 AM
19/11

Back/Bi's

Supinated Pulldowns
35kgx53

Supinated Pulldowns
85kgx6 dropped 65kgx6 dropped 45kgx10

Close grip seated rows
45kgx15

Close grip seated rows
65kgx6 dropped 50kgx6 dropped 35kgx10

Bb Shrugs
60kgx10
110kgx10
162.5kgx8

Reverse pec deck
47.5kgx6
45kgx6

E-z bar curls
40kgx5 dropped 30kgx8 dropped 22.5kgx11

Plus abs

Franco
11-23-2002, 08:56 AM
Missed my chest and legs workout this week as I felt slightly rundown. I ended up going to the Hammersmith appollo in London on Thursday to see the Fast Show live, abosultely brilllllllllliant:D . Friday night went into london again ans stayed in an ace hotel, though when I went to check out saturday morning the tried to charge me for some film I never ordered, I was a little pissed off at this and well just say they knew that, and they were happy to take it off the bill.

Reinier
11-23-2002, 08:59 AM
i thought you had a date yesterday night

Franco
11-23-2002, 09:01 AM
Did, it was in london and I stayed in a hotel...

Reinier
11-23-2002, 09:02 AM
aic

Franco
11-27-2002, 12:20 PM
Shut it cheese slapper...

Anyway

25/11

Delts/Tri's

Seated side laterals
7.5kgx43

Seated side laterals
15kgx9 dropped 10kgx8 dropped 7.5kgx11

Seated Db press
25kgx7.5

Seated Db press
25kgx5 dropped 20kgx9 dropped 15kgx5

Close grip bench
65kgx6
65kgx3

V-bar pushdowns
95kgx5 dropped 70kgx8 dropped 56.25kgx8

ericg
11-27-2002, 12:24 PM
Originally posted by FAngel
Shut it cheese slapper...

Anyway

25/11

Delts/Tri's

Seated side laterals
7.5kgx43....

Do any more reps and you will be flying across the gym

Franco
11-27-2002, 12:31 PM
26/11

Back/Bi's

Supinated pulldowns
40kgx63 (I think)

Supinated pulldowns
90kgx5 dropped 65kgx8 dropped 45kgx8

Seated close grip rows
45kgx16

Seated close grip rows
70kgx7 dropped 50kgx7 dropped 35kgx6...LOL

BB Shrugs
60kgx10
120kgx10
170kgx6

Reverse pec-deck
51.25kgx6
48.75kgx2

Db curls
20kgx 8 ES
20kgx 6 ES

Plus abs...


Well, I received my 6millionth warning not to use chalk in the usual gym I train. At this moment in time I really couldn't give a flying ****!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Franco
11-27-2002, 12:33 PM
Originally posted by ericg


Do any more reps and you will be flying across the gym

Quite, lol. Just some pre-exhaust stuff...:)

Reinier
11-27-2002, 01:18 PM
my gym has chalk of its own ;)

ElPietro
11-27-2002, 01:23 PM
You are such a troublemaker franco! ;)

Franco
11-27-2002, 01:45 PM
Ain't it just oh so sweet...

Franco
11-29-2002, 01:50 PM
29/11

Chest

Incline Db Flyes
12.5kgx43

Incline Db Flyes
30kgx8+1forced dropped 22.5kgx5 dropped 15kgx4


Smith Flat bench
27.5kgx10

Smith Flat bench
37.5kgx6 dropped 25kgx6 dropped 15kgx8

ElPietro
11-29-2002, 03:17 PM
Whatever happened to that millie contest we were gonna have?

Franco
11-29-2002, 03:19 PM
You asked me to ask Rob instead as you couldn't be bothered, now I couldn't care if I lift a potato. My main priority is mass now

ElPietro
11-29-2002, 03:28 PM
Originally posted by FAngel
You asked me to ask Rob instead as you couldn't be bothered, now I couldn't care if I lift a potato. My main priority is mass now

Eh? I don't remember saying that. Oh well...the moment is lost...was just going through my PMs and came across it remembering you never responded back.

Relentless
11-29-2002, 03:35 PM
military press challenge?

I'll take you on.

Cal

P.S. 43 reps on flyes? Jesus H . . . now THAT is some volume

ElPietro
11-29-2002, 03:38 PM
Has to be standing up cal, none of this girly business of sitting down. tuttut

Franco
11-29-2002, 03:50 PM
Yep, Cal that's the pre-exhaust part of it

Miss Rezza
11-29-2002, 03:58 PM
*lol* Nice avatar FA!!

Franco
11-29-2002, 03:58 PM
Cheers Rez:D

Reinier
01-03-2003, 04:26 PM
*gives this journal afirm kick*

Franco
01-04-2003, 03:01 PM
thanks reiny

04/01

Back/Bi's

Rack Deadlifts - Plates 4" off the ground
Warm ups...405x1, 460x1, 495xmiss, 495x1
4" off the ground, no fcuking below the knees sh!t here.

Staight arm pulldowns
27.5kgx43

Wide grip pulldowns
90kgx8 dropped 70kgx7 dropped 45kgx14

Reverse pec deck
60kgx10, 60kgx8

Ez bar curls
37.5kgx9 dropped 27.5kgx12

Hammer curls
20kgx10 ES!!!

Plus abs.

Well that wraps that up. Slightly different approach to today's workout, why....? Because I can

I doubt i will be training legs on monday now, this will most probably be a push session.

Chris Rodgers
01-04-2003, 05:28 PM
You don't write in this thing for a month and come back with a huge DL!!! Amazing!

Franco
01-05-2003, 03:59 AM
I know;) Ain't it great...

The thing that I did notice with the rack pulls is that my explosiveness is no where as where it used to be when i was box squatting consistently ~sigh~

Franco
01-07-2003, 07:15 AM
06/01
Chest/Delts/Tri's

Incline Db Flyes
12.5kgx43

Incline Db Flyes
30kgx12 dropped 22.5kgx8 dropped 15kgx5
I think i can safely say here that I can move upto the 35kg db's on these

Smith Flat bench
35kgx15

Smith Flat bench
55kgx6 dropped 32.5kgx8 dropped 25kgx14

Seated Db side laterals
15kgx10 dropped 10kgx11 dropped 7.5kgx13

Close grip bench
67.5kgx8, 67.5kgx6

Franco
01-10-2003, 03:29 AM
08/01

Did a leg workout today, nothing really special to report did some good gm's with around 275lbs for 8 solid reps, nearly broke the damn cables at my usual gym with around 310lbs for pull throughs....

Franco
01-22-2003, 04:14 AM
21/01

Decided to do a very short chest workout today, so here goes:-

Incline Db Flyes
30lbs x LOTS AND LOTS AND LOTS...

Incline Db Flyes
80lbs x 6, 70lbsx9
Nothing spectacular but form was ace on these two work sets:)


Dips
Bw+45lbs x10
Bw+100lbs x5
Bw+90lbs x 8

MonStar
01-22-2003, 07:06 AM
Hey Franco, whatsup with the high-rep incline DB flyes?

ericg
01-22-2003, 07:13 AM
80lb DB flyes are sweeeet man. Nice work.

Franco
01-22-2003, 02:04 PM
Originally posted by MonStar
Hey Franco, whatsup with the high-rep incline DB flyes?

Just some pre-exhaust palava

Franco
01-24-2003, 07:56 AM
23/01

Legs

High Bar squats
125kgx6, 125kgx5

GM'S
60kgx10, 122.5KGx4, 112.5kgx6

Zerchers
100kgx8

Plus two sets of leg extensions, a triple drop set of sled standing calve raises and some oblique work

Franco
02-09-2003, 10:47 AM
09/02

Squats
140kgx5, 140kgx2 - This set was perfomed somewhat iso-kinetically with 3 pauses in the whole of the movement on both reps. RUFF!!!

Kneeling squats
140kgx10, 140kgx10

Standing sled calve raises
170kgx8, 170kg x6

Plus abs and obliques

Franco
02-23-2003, 09:05 AM
23/02

Legs

Speed box squats
75kg - 6x2

Squats
100kgx1 , 150kgx1

This seemed pretty easy, i might up it up I'll just have to wait and see

Kneeling Squats
145kgx6, 145x5

Leg extensions
60kgx10, 60kgx5

2 sets of seated calve raises and some ab work I was done

*Edit. I added in the kneeling squats as they somehow managed to slip my mind on the first occasion

PowerManDL
02-23-2003, 05:17 PM
About time you started updating again, Wan-Kerr!

Franco
02-24-2003, 01:59 PM
24/02

A light back/bi workout today as i did a heavy one end of last week

Pulldowns
100kgx6, 95kgx6

Hammer curls
25kgx8 ES 25kgx5

Franco
02-26-2003, 11:10 AM
26/02/03

Chest/Delt's/Tri's

Incline Db Flyes
12.5kg LOTS,
35kgx8,
30kgx10

Crappy argos flat mahcine press (by the looks of it)
105kgx6,

100kgx6 dropped 70kgx6, dropped 50kgx4

Seated Db side laterals
17.5kgx8, 15kgx10

Close grip bench
80kgx3+1forced rep, 75kgx6

Barbell front raise
32.5kgx6, 25kg x8

Franco
03-06-2003, 02:57 AM
06/03

Back/Bi's

Wide grip Pulldowns
95kgx7dropped 70kgx8 dropped 50kgx10

Close Grip seated rows
95kgx8, 90kgx10

Ok, I was just about to settle in and do my second set on the seated rows some guy in his mid 30's or so comes over and askes me for a spot. So I oblige. He lacked intensity, and basically I gave him enough motivation to push himself further than he has ever done before. When he finished he responded by saying "Were you ever in the Army", I reply "No, but you can see why nobody in here wants to train with me":)

BB Shrugs
180kgx10 followed by a static hold
180kgx5 followed by a static hold

Reverse pec deck
70kgx3
60kgx12

Ez- bar curls
42.5kgx6
37.5kgx7

Plus abs and obliques.

Up at The Atrium with Dan on Friday

The_Chicken_Daddy
03-06-2003, 11:09 AM
I've heard through the grapevine that you're being referred to as "Mad Bastard franco" by the gym regulars.

Franco
03-26-2003, 01:03 PM
*Initiates journal mechanism*

Rob, I honestly wouldn't know if they call me that. I speak to abotu 1% of the people at my regular gym.

Anyway, i've been busy busy busy with far too much uni work and not to mention the fact that I'm trying to find a place to live in Cambridge next year, 'tis a pain but...

Training is going well and I plan to diet a little around mid april with the intention of losing around 10-14lbs.

26/03

Box squats[/B
80kg 6x2

[B]Legal depth squats
100kgx1 140kgx1 160kgx1.
I was very happy with the 160, i attempted it about 3 weeks ago went down well but got stuck a few inches after ascending.

Zercher squats
120kgx5 110kgx6


Plus abs

ElPietro
03-26-2003, 01:06 PM
Just move in with Dan, he won't mind.

And wow, someone is still doing zerchers. I remember when they were 'all the rage' here at wbb for a while, I never did try them though, maybe I should some day.

Franco
03-26-2003, 01:09 PM
Yep, i put them in this week. I had been doing kneeling squats up until then.

Franco
03-29-2003, 02:00 AM
28/03

Trained with Dan tonight at the Atrium.

BB Bench
80kgx6
75kgx7

Incline Db flyes
32.5kg x8
30kgx5

Seated db side laterals
15kgx10 ES
12.5kgx12 ES

Close grip bench
70kgx7
65kgx8

Db front raises
15kgx8 ES
12.5kgx12 ES

And that was that, cloughface had a good workout also but he can tell you that himself.

heathj
03-31-2003, 03:27 AM
Foo...how ya been?

Joe Black
05-16-2003, 09:06 AM
bump :)