Witness the Fitness

[McVein]

age:17
height:5'10'' ( or something )
weight:11.5 stone ------73kg-----160lbs
lifting since: 13/04/06
goals: the title says it all, to be the best i can be

then http://img85.imageshack.us/img85/742/picture012jy2.th.jpg (http://img85.imageshack.us/my.php?image=picture012jy2.jpg)

now http://img476.imageshack.us/img476/7506/photo53zl1.th.jpg (http://img476.imageshack.us/my.php?image=photo53zl1.jpg)



attatchments are from 10th march 07

[McVein]

saturday 16th december

accidently bought a bottle of diet coke befor the gym....crazy vending machine

BENCH: 60kgx 5
70kgx 8
80kgx 2
85kg FAIL
75kgx 5
60kgx 5

INCLINE DB PRESS

just did 3 sets o' 7 with the 18kg db's

SEATED SHOULDER PRESS

same deal as the incline db's, dropped it down to 14kg for 10 on the 3rd set though

SQUATS

just took the 5okg's for 2 sets of 8, have to get back into squatting

BARBELL ROWS

60KGX 5
X 3
50KG X something

CHINS 3 sets o' 8

few curls, few tricep extensions....but i know you guys dont wana know about them



had a kickass swim aswell......i think someone pissed pant in pool though, not pleasant

[Stumprrp]

great attitude mcvein, PUSH FOR THE BEST! dont sweat that 85 kilo miss (180 lbs?)

[McVein]

187.4 ill have you know.....

cheers mate

[McVein]

Monday 18th December

Bench

5x 60kg
5x70kg
1x80kg
4x70kg
11x60kg

Seated shoulder press DB's

18kg(each hand) x 7
18kgx 7
16kgx 10
18kgx 5

seated row

60kg x 8 x 3

pullups 6 x 3

pulldowns

80kg x 5 x 3

close grip bench

50kg x 8 x 3

few bicep curls....



good workout, felt kindof sick halfway through..think i was a bit overtired

[RedSpikeyThing]

Hey you're right, we do have a similar build.....I think I'm carrying a bunch more fat though :(

Didn't try the PR again?

[McVein]

nah didnt feel it really...i kinda felt pukey or something....and i struggled to push out 5 on 70......

next week man...next week

[McVein]

Friday 22nd october

got a new tub of optimum gold standard today....

just thought id put this here so i could tell when i started it...

:scratch:

[McVein]

Saturday 23rd December

leg pic, straight out of bed

http://img215.imageshack.us/img215/6530/vidjos015qb5.th.jpg (http://img215.imageshack.us/my.php?image=vidjos015qb5.jpg)

will post the workout later

[McVein]

Saturday 23rd December

Bench

60kg x 8
70kg x 5
85kg x 1 FAIL
80kg x 2
70kg x 5
60kg x 8

incline dumbell press (weight is each hand)

24kg x 8
24kg x 5
20kg x 8

seated shoulder press

3 sets of 8 with the 18kgs

pullups

8+8+5

cable pulldowns
2x8x50kg

seated rows

3 sets of 5

70kg
60kg
60kg

some tri/bicep work

[McVein]

thought id take a full set of pics now that i have my camera back....i dont know how to work the flash, so some are darker than others...anyway....here we are...

RELAX...ed
http://img238.imageshack.us/img238/8600/vidjos024iq5.th.jpg (http://img238.imageshack.us/my.php?image=vidjos024iq5.jpg)

BACK DBL BI
http://img409.imageshack.us/img409/1957/vidjos028zf2.th.jpg (http://img409.imageshack.us/my.php?image=vidjos028zf2.jpg)

MM
http://img72.imageshack.us/img72/9440/vidjos031tm6.th.jpg (http://img72.imageshack.us/my.php?image=vidjos031tm6.jpg)

Relaxed again
http://img409.imageshack.us/img409/1665/vidjos034kq0.th.jpg (http://img409.imageshack.us/my.php?image=vidjos034kq0.jpg)

from the side
http://img238.imageshack.us/img238/9530/vidjos036dq2.th.jpg (http://img238.imageshack.us/my.php?image=vidjos036dq2.jpg)

[Stumprrp]

lookin lean and mean

[McVein]

tip of the cap

[McVein]

Sunday 24th December

holy bejaysus.......

3 SETS of 12 DUMBELL SWINGS with 15kgs... thanks stump

i cant breathe......

some db floor presses with a slow negative

throw a few deep pushups in there too

[zela]

That's one lean lifting machine :)

[McVein]

:windup: lol....

crimbo day today....

no workout, except a bowel one..

food here i come

[McVein]

Tuesday 26th December

BENCH

6okg x 8
80kg x 2......thought i racked 70
70kg x 5
85kg x 1!!!!..finally hit the PR again
80kg x 2
70kg x 8......equalled pr for the bw bench challenge
60kg x 10

DEADLIFT

60kg x 8
100kg x 5
100kg x 5

SQUAT

(60kg x 8) x 3

BARBELL ROWS

60kg x 7
60kg x 5
60kg x 5

SEATED MILI PRESS

(18kg dbs x 8) x 3

SHRUGS

(30kg db's x 5) x 3

[Natetaco]

nice workouts man, making good progress, yeah my bench is struggling too and has been forever.

[McVein]

Thanks Nate

mine had been struggling for months, but it seems to be getting better and better now..more reps here, higher weight there....i wont be happy till im pushing 2pps though...long way to go aswell...15 more kg!

[Stumprrp]

PRs are sick!

[McVein]

i presume you mean pr's in general??? lol......

[Fuzzy]

Yay! A metric person!

Sick work with the PRs man, props on the 85 and the 70x8.

Aw man it feels good to read and talk metric. :d and incredible process fromt he pics, nice leggies to.

What are your measurements?

[McVein]

ive never really taken measurements.....so i cant answer that...i dont really want to either....itd be depressing

[Fuzzy]

I think your arms would 14" minimum. Probably more.

[McVein]

Since ive not measured them before, i have nothing to compare them to.....sooo, i dont know whether thats good or bad..... :scratch:

[Fuzzy]

Im trying to compliment you!

Your heaps lean man. You look like a fighter/athlete more than the lifter.

But your bulking right? Id love to see you at 90 kg.

[McVein]

compliwhat?? lol i know u are man..cheers...

im slow bulking..i dont really ever want to cut...so im just taking it as it comes really....

well, i do play football....and im thinking about getting back into fighting..well see

[McVein]

Thursday 28th December

BENCH

60kg x 5
70kg x 5
80kg x 2
85kg x ..............0 !!!! FAIL:mad:
80kg x 2
70kg x 5
70kg x 6

BARBELL ROW

60kg x 5
60kg x 8
60kg x 5

PUSH PRESS

50kg x 5
50kg x 3
50kg x 3

INCLINE DB's
18kg x 8
18kg x 8
16kg x 8

CHINS

3 sets of who knows what....6 8 and 5???

BICEP AND TRICEP WORK..SOME AB WORK TOO#




that bench pr is annoying me....i had 2 or 3 pops at it but it wouldnt budge...and i was pushing the 80 pretty quick...
next time...:indian:

[Stumprrp]

boo @ kilos but i can estimate haha 85KG is 185 lbs im estimating, 60 kg is 132 lbs, and 50 kg about 115 lbs?

[McVein]

yeah....i reckon so..lol

Edit: http://www.convert-me.com/en/convert/weight

[McVein]

85 kg = 187lbs

60kg = 132 lbs

50kg = 110 lbs

pretty damn close stump!

[Stumprrp]

haah 110 was my first guess too woot i pwn nice workout man

[McVein]

thanks stump...im getting there...slowly but surely

[Fuzzy]

mmm... that bench is a bitch.

Have you tired taking a break from BB benching, go on a dumbell routine for 12 weeks, come back, and your BB will have improved heaps.

[McVein]

yeah i tried that before....my DB bench went up, but my BB didnt budge

[bill]

First thing I'm seeing is that your benching heavy too often. Try putting some extra days in to recover.
Say Bench heavy on mon, don't bench again until friday. On friday you could do speed or assistance work.

[McVein]

so only bench heavy once a week????

thanks man

[bill]

Yes about once a week.
I will give you quick run down of what I know? LOL
Check out these journals for more ideas
Homeyeild, Kevinstarke, Deeder when he brings it back!, Welcome to mine
Yellowbrickwall is more of bb approach good to see different style,

Example From Jim Wendler article on Elitefts.com
Mon/Fri Squat/Deadlift you don't have to deadlift every workout. I could only do deadlifts heavy about every 10 days or 2 weeks
Mon assistance day
Friday would be heavy day try to PR

Sun/ thur Bench
Use one day to go heavy, doesn't have to be one rep max, PR of 5 reps or even 10, and you change the exercise every couple of weeks
Lighter day
Focus on low end strength
Db bench, military press
Stability work (lat work/ upper back)


if you google Ed Coan bench routine. thats one that works well for me, its a simple routine also.

[bill]

Biggest thing diet correctly, and dont' overtrain. Lift hard but on most exercises you should be to do one or two more reps. If you needed to. Except for PR's

[McVein]

Saturday 30th December

Bench

60kg x 5
60kg x 5
70kg x 3
80kg x 2
85 kg x 1!!!.....went up so easy aswell..i even shouted a big..YESSSS at the top

70 kg x 5

BB military press
(38 kg x 5) x 3

chinups

8+8+5

Seated rows.....

cant remember what the weight was as i did them on a machine

smith machine shrugs

2pps

8 reps x 3

tricep bicep + ab work

[McVein]

BILL- thanks a million for the help.. i know i went against it today by going for the PR again..but it has been niggling at me......it went up very easy aswell today so i can leave it alone for a while..

i will definitley try what you reccomended....

and although im not tracking my diet...it is in order now, i have taken a lot of info from this site...and i feel im putting it to good use

again, thaks for the input...stay tuned

[Stumprrp]

there we go dude! onward to 205!

[McVein]

cheers stump...

i wont be happy till im doin at least 2pps!!

[McVein]

Monday 1st January

I benched heavy again today...so if bill sees this....im sorry it was peer pressure....:(

BENCH

50kg x 10
60kg x 5
70kg x 3
80kg x 1
85kg x 1
90kg miss.......just thought id try it, didnt budge
70kg x 5

BB MILITARY PRESS

(38.5kg x 5) x 3

LAT PULLDOWN

4 sets of 8 on 70

BB row

(60kg x 5) x3

CLOSE GRIP BENCH
(50kg x 8) x 3

few bicep curlskis.....

that is all....happy new year subscribers, or clearly...lack thereof

[bill]

No problems LOL, There are some programs where bench 3 x wk I think. Certainly not heavy each time.
Sometimes you have to do it!

[McVein]

Yeah ill definitley be changing it up, i just want to see them numbers go up mate

[Stumprrp]

good bench again chris lol

[McVein]

This isnt a Lolling matter, i appreciate your concern though

[Detard]

lookin good mcvein. one question aobut your benching. why is it that you are 1rp maxing every session? also wheres the leg work?!

[McVein]

lookin good mcvein. one question aobut your benching. why is it that you are 1rp maxing every session? also wheres the leg work?!

cheers man

I didnt know that was a bad thing, Bill told me otherwise though, so ill be sorting that out

im doing legs tomorrow, since my gym has no squat rack ( i know i know ) i can only squat light but i deadlift too...i have been playing football recently, so i havent been doing much legs because i get quad doms sooooo bad, but ill be sorting that out asap

[McVein]

Wednesday 3rd January

Deadlift

50kg x 10
60kg x 10
90kg x 8
90kg x 8
90kg x 8

I really got the form down today, and even though i dropped the weight from last time, i felt it working so well, i was chuffed about the form too

Pushpress

50kg x 5
50kg x 5
50kg x 3

BB Row

50kg x 10
50kg x 8
50kg x 8

Benchpress

60kg x 5
70kg x 5
70 kg x 5
75kg x 5
70 kg x 5
70 kg x 5

Chinups

8+8+5

was very happy with this workout.....had the deadlifts tapped

[Detard]

cool. yeah i wasnt saying that maxing is bad. i was just wondering if you were on some sort of special program that called for testing max every session. i guess it can be benificial, but i remember reading that it can be very tough on your cns.

solid workout too.

[McVein]

cool. yeah i wasnt saying that maxing is bad. i was just wondering if you were on some sort of special program that called for testing max every session. i guess it can be benificial, but i remember reading that it can be very tough on your cns.

solid workout too.

Cheers mate

Well, until bill said something about it, i had never really thought of it.....because since i joined the gym, ive pretty much always been doing it, just because benchpress is the unnoficial test of strength within a gym, in a way....

i think im going to go like this, heavy 1 day and then a 5x5 the next..

ill try that for a while and see what happens

[McVein]

Thursday 4th January

Squats...(yes, on a smith machine)

80kg x 5
80kg x 8
80kg x 8

DB lunges

3 sets of 10 (5 each leg) with 2 22kg db's

Calfraises ( on leg press thing )

3 sets of 10..dont know the weight

Seated mili press

3x8 with the 18kg's

lot of core work, planks, crunches, side raises

[McVein]

Just back from a quick run there, onlytook about 8 minutes, didnt time myself, 1/2 pace the whole way, sprinting up the hill at the end

will time myself next time, and get a time trial of sorts going

[McVein]

Saturday 6th January

Bench
70kg x 5
70kg x 5
80kg x 2
85 kg x 1
80kg x 2
70kg x 8

Seated Mili's

18kg db's 3 sets of 8

Chinups
8+8+6

Seated rows

2 sets 56kg's

Bent over BB row
3 sets of 10 40kg

Close Grip Bench
50 kg x 12
55kg 5 x 5

Smith Machine shrugs

????

[bill]

Solid efforts

[McVein]

thanks bill, what do you think of this?

if i bench a 5x5 one day, not work chest next day, and then max effort on the 3rd, and start over again?

[bill]

From what I remember it takes a muscle around 72 hours to recover. Which I believe is a good guide. Mainly you should be making steady gains in muscle and strength if everything is in order. Diet, exercise, rest, Recovery
If your not making gains in some way then you make a change.

[McVein]

monday 8th january


DB LUNGES

22kg dbs 3 x 12

DEADLIFT
70kg x 8
90kg x 5
90kg x 5

BENCH

70kg 5x5

Incline Db Bench

18kg 3 x 10

CLOSE GRIP BENCH

50kg 3 x 10

BB ROW

5o kg 3 x 5

CHINS
8 + 8 + 7

[Unholy]

Nice Deadlifts but I think you can squeeze out 8 on those 90kg sets.

[McVein]

Nice Deadlifts but I think you can squeeze out 8 on those 90kg sets.

Yeah i can mate, easy stuff, but my hammys are a bit sore from last time......ad there was too many people waiting, was a rushed workout

[Stumprrp]

nice deads chris

[McVein]

cheers man, they were pretty easy, ive done way heavier before, but i dont think my form was spot on, so im taking it all the way back to nail the form, theyre real easy for me though, i think ill just put 10kg on each week and see how i get on

[McVein]

Friday 12th January

Bench

60kg x 5
70kg x 5
80kg x 3
80kg x 2
70kg x 5

mili press (light) bb

35kg x 10 x 2
35kg x 8

Chins

10+9+7

BB rows

60kg x 5 x 3

Lunges

lunge-walked around for a while with the 24kg db's, cant remember reps

[McVein]

Monday 15th Jan

bench

60 kg x 7
70kg x 5
75kg x 5
75kg x 5
70kg x 5
70kg x 5

BB Row

60kg x 5
60kg x 8
65 kg x 5
60kg x 5

Chins

uh....some

Cable flies

a few

close grip bench
55kg x 10 x 3

bi + ab work

[Stumprrp]

very nice bench chris

[McVein]

really??? thanks bobbert

[McVein]

Tuesday 16th January

Sumo Deads

60kg x 10
80kg x 5
100kg x 4
120kg x 3
120kg x 2
100kg x 3

High Inlcline db chest press

18's x 10
20's x 8
22's x 6
22's x 5

um....45kg bb on my back, stepping up onto a box(bout knee height)alternating legs

6 reps each leg (12 per set) x 3 sets

ab work

[McVein]

Friday 19th January

Bench

60kg x 10 x 3

Sumo deads

60kg x 8
80kg x 5
90kg x 5
110kg x 3
120kg x 2
90kg x 4

box step ups....ima call em that from now on

5okg 5 reps each leg per set.......4 sets

Atf squats

47.5 kg x 18 x 3

bb shrugs

60kg x 10
60kg x 10
70kg x 8
70kg x 8

few bicep curls...some ab work

[McVein]

Monday 22nd January

Bench

(50kg x 10) x 2
70kg x 5
80kg x 1
85kg x 1
90kg ..miss
80kg x 3
70kg x 5

Seated DB Milis

(20kg x 8) x 3
20kg x 5

Box Step ups
50kg 4 sets of 10 reps

Ab Work

[McVein]

Tuesday 23 january

Bench

60kg x 5
70kg x 5

Incline Bench

70kg x 8

BB rows

60kg x 5 x 5 x 8

Chinups

8+8+8

Preacher curls+ tricep Pushdowns

....some

DB Shrugs

3 sets of 12 on 26kg db's

[McVein]

25th January

Bench

50kg x 10.......(x 2)
80kg x 3.........(x 2)
90kg x 1.........NEW PR
80kg x 3......(x2)

Deadlift


3 sets of 8 on 80kg


BB rows

4 sets of 6 on 60kg

Seated DB Milis

22kg x 8
20kg x 8 (x3)

EZbar curls

[Detard]

congrats on the bench pr mcvein. nice rowing too!

[McVein]

thanks detard

[McVein]

From my pic thread:




pics i snapped yesterday

http://img74.imageshack.us/img74/6061/campics030bc9.jpg

http://img374.imageshack.us/img374/9581/campics026xl4.jpg

http://img266.imageshack.us/img266/1091/campics029hy1.jpg

[McVein]

Tuesday 30th Jan

Bench

worst bench session ever....imanaged to put out 80kg x 3, twice.
and there was a lot of shoddy reps thrown in aswell

DB mili press, seated

22kg dbs

5 x 5

MAchine Rows

5 x 5...cant remember the weight but it was heavy for me

Bicep curls and close grip bench for arms

[McVein]

Saturday 3rd Feb

Bench
60kg x 10 x 2
70kg x 5
80kg x 3
missed 95kg
75 x 5 x 2

BB rows

60kg 8 x 4

Chinups

3 sets 0f 8

tricep cable push downs..
...3 sets of....some

[McVein]

Monday 5th Feb

ME upper

bench

60kg x 8
70kg x 5
80kg x 3
90kg miss.....x 2
80kg x 3
70kg x 5
60kg x 8

BB rows

70kg 5x5

Chins


8+8+8+6

Cable shrugs

4 sets of 8....dont know weight

Db preachers

[Stumprrp]

nice work vein, is it me or are you benching kind of frequently?

[McVein]

yeah i have been, i only benched today because i was starting my new split, its all fixed now, thanks for checking in stump.

[Stumprrp]

good good np man

[McVein]

cool

stop in soon........ill be up to 80kgs by the end of the month (hopefully)

[McVein]

tuesday 6th February

ME lower

Deadlift

70kg x 8
100kg x 5
120kg x 3
130kg x 2
140kg x 1
70kg x 10

Pushpress

50kg 5 x 5

DB Lunges

20kg db's 10 x 3

Close grip bench

50kg x 8
60kg x 6
65kg x 5

[zela]

Good job McVein and keep at it. Is it just me or do your numbers keep growing much faster than I mine. I will never catch up. :)

[Stumprrp]

140 is solid man, keep it up! (300 lbs correct?)

[zela]

1kg=2.2lbs 140kg=308lbs :D

[McVein]

yeah 3pps! i was real happy tp pull it, ive done more before, but had the form down on this one....so ill call it my PR and work from there

haha theseus, my numbers do go up pretty quick.....still newboe gains i presume.....also since i started eating more, theyve been moving faster

thanks guys

[McVein]

Friday 8th Feb

RE upper

Bench

60kg 4 x 10

BB row

60kg 5x5

BB shrugs

60kg 12 x 2


BB pullovers

28kg 8 x 3

Chins

8+5+5

+3x3 close grip (hands touching)

EZ bar and db curls

[Stumprrp]

GJ man

[McVein]

Friday 0th feb

lower

BB shoulder press (seated)

50kg 8 x 3

"box" squats

my "box" was just a bench

50kg x 12
70kg x 10
80kg x 8
100kg x 8

Front squats

1 set of 50kg x 10

they felt sore and stuff i dont think i was doing them properly..so i stopped

Atf squats

50kg x 10 x 2

Front laterals

8kg dbs x 10 x 2

Side laterals

8kg dbs x 10 x 2

Close grip bench

50kg x 12 x 3

bb thrusters

20 kg x 10 x 2

[Stumprrp]

solid work man

[McVein]

cheers

[McVein]

Sunday 11th Feb

short workout to get back in time for the ireland rugby match, which we lost so it was a waste...

upper

Bench

60kg x 10
70kg x 5
80kg x 3
90kg x 1
80kg x 3
70kg x 4
60kg x 8

BB Rows

60kg x 8
70kg x 5 (x 2)
60kg x 5

Chins

8+5+5

...I will do some dumbell work tonight, nothing worth logging though

[Stumprrp]

90 KG (205lb?) is solid man!

[McVein]

thanks bud, ive hit it once or twice before

[Detard]

nice benching man. strong deadlifts too!

[McVein]

nice benching man. strong deadlifts too!

thanks detard, im getting there

[McVein]

Monday 12th February

lower

Deadlift

70kg x 5
90kg x 5
100kg 3
120kg x 3
130kg x 1
140kg x 1
150kg x 1 PR
80kg x 8

BB milis

40kg 5x5

db side laterals

10kg 10 x 3


DB snatch (reps are total per set, divide by two for reps each arm)

18kg x 10
20kg x 10
22kg x 8
24kg x 4 (x 4)

Cable tricep pulldowns





happy with the dead PR, shoulders are shot too, good workout

[Powdered_Power]

someones been dipping into the protein powder, solid lifts and great pics man. Those quads and lats are lookin deadly!

Youre definately the more dedicated one of us two haha, ill get there... soon

[Powdered_Power]

PS, what gym you going to at the mo?

I just joined Westpoint there and it gave me a massive boost in the motivation department, awesome gym.

[McVein]

crunch in dunlaoighre or temple bar, usually dun L but use the temple bar one after school sometimes, yeah i went to workout world but they didnt have a great selection, i got one tud of REFLEX brand from there, finished it, and went round to capel st i think it is....nutrition connection i think, and got some ON

wheres westpoint? that the one beside barcode?

[McVein]

Thursday 15th Feb

re upper

Bench

70kg x 8/x8/x8/x8
60kg x 8

Chins

5/5/5

Db swings.....24kg db, for em...some

BB rows

60kg 5 x 5

[zela]

good stuff mcvein keep it up your workout is the *****

[McVein]

thanks bud, im making good progress, hope you do too

[zela]

if i don't make progress i will quit, but i won't quit thats for sure

[McVein]

i dont really understand that....but i will say this.....em

keep lifting

[McVein]

Was meant to head to the gym for me RE lower day, but i got sick, tomorrows another day, ill head in 1st thing in the morning

[Detard]

nice workouts man. low volume high intensity looks to be the shiznat right now.

[McVein]

thanks detard, its all the rage ion the continent

[McVein]

Saturday 17th Feb

Re lower

BB mili press

40kg 3 x 5

Db side raises

10kg 3 x 10

Squats

45 kg 12 x 4

Deads

100kg 5 x 5

[jed]

very nice definition man, and great DL for your weight :) What are your other lifts, or did I miss a post somewhere?

[McVein]

bench is 90kg nd squat.......well, i dont have a squat rack, and wont have one till i go to college in 6 months

[McVein]

Monday 19th Feb

Me upper

Bench

60kg x 8
70kg x 5
80kg x 3
90kg x 1
95 kg ...miss
80kg x 2
70kg x 4

BB rows

60kg x 8
70kg x 5
75kg x 5
70kg x 5
60kg x 10

Chins

5/5/5/5/5

Machine rows

70kg x 8/8

[Fuzzy]

SO close to the 100kg mark!

[McVein]

Ha! I know, itc coming fuzzy, its coming.

[McVein]

Tuesday 20 feb

Me Lower

Seated bb shoulder press

50kg x 6
60kg x 5
60kg x 3/3/3
65kg x 3

Deadlifts

60kg x 10
80kg x 8
100kg x 5
110kg x 5
120kg x 3
130kg x 2/1/1

Db side raises

10hg dbs 10/10/10

db preacher curls

12kg dbs 10/10/10

[McVein]

new tub of whey today aswell.......lovely

http://i4.ebayimg.com/03/i/04/d5/3a/ea_1_b.JPG

[Stumprrp]

lol, nice workout but ME lower and you have 1 lower exersize?

[McVein]

lol indeed, there was too many people in the gym and i was too tired for anx lunges or squats, ill make up for it on the RE day

[zela]

good work mcvein, i'm about ready for another tub of whey as well ON vanilla was lovely let me know how the chocolate goes

[McVein]

Thursday 22 feb

bench

70kgx8/8/8
80kgx 3/3

Machine rows

70kg x8/8/8/8

Chins

5/5/5/5/5

Db pullovers

26kg x 10/10/10

Smith machine calf raise

2pps x 10/10/10

[McVein]

yeah man this is my 2nd tuc of choc mint, its okay....its not bd, but its far from good....i just knock them back anyway, all i have to deadl with is the afertaste.

[McVein]

Friday 23 Feb

Deads

60kg x 5/5
100kg x5/5
130kg x3
140kg x 1/1/1

was my first time going that heavy without straps, so its a pr in its own little way

Squats

45kg x10/10/10

Seated bb mili press

40kg x8/8/8

Side lateral raises

8kg dbs x 10/10/10

Cg bench


50kg x10/10/10

[McVein]

monday 26 feb

bench

60kg x 5
70 x 5
80x 3
85 x 1
90x 1
70x 5

machine rows

70/8/8/5/5

chins

5/5/5/5/5

pullovers

24kg db x 10/10
26 x 10/10/10

cable pulldowns(various grips)

70 x 8/8/8/8

[McVein]

tues 27 feb

deads

70kg x 8
100kg x 5/5
120kg x 3/3
130kg x 2/1/1

squats

50kg /10/10/10

bb milis

45kg x 8/8

seated db mili

22's/10/10
24's /5/5

db side laterals

8's/10/10/10


loving the deads today, im really getting the hang of them

[Stumprrp]

strong workout man

[Detard]

yep. lookin great man.

[McVein]

thanks....men

[McVein]

2 march friday

bench

60kg x 5
70kg x 5
80kg x 1
90kg x 1
95kg x 1 PR (214 lbs)
90kg 1
80kg x 3
70kg x 5

bb rows

60x 8
60x 8
70x 5
70x 5
60x 5

chinups

5/5/5/5/5

db pullovers

24kg x 8/8
26kg x 8/8
24 x 8

bb shrugs

60kg x 10/10
70kg x 10/10

[McVein]

Sunday march 4

deadlift

70kg x 8
100kg x 5
130kg x 2
140kg x 1/1
100kg x 5/5

squat atf

45kg x 10/10/10

seated db mili press


22kg's x 10/10
24's x 8/8

side laterals

8kg x 10/10/10

bent over laterals

6 kg x 8/8/8

[Stumprrp]

awesome bench PR!

[McVein]

thanks stump, i think ill have the 225 in a week or two

[McVein]

Tuesday march 6


bench

60kg x5
75kg x 5
80kg x 5 reps pr
70kg x 5/5
60kg x 8

bb row

60kg 5/5/5/5/5

chins

5/5/5/5/5

bent over db laterals

6kg x 10/10/10

pullovers

26kg db x8/8/8

bb shrugs

80kg x 8/8/8

[McVein]

friday march 9

deads

60kg x 8
80kg x 5
110kg x 5
130kg x 1
140kg x 1
150kg x `1 PR highest ive gone raw
100 x 5

squats

40kg x 14/16/15

bent over db laterals

6kg dbs x 12/12/12/12

seated milis

22kg db's 10/10/8

ab work

[McVein]

saturday march 10

im goig to record weights in lbs from now on, so thats the change, i havent got freakishly strong

bench

132 x 5
176 x 3
198 x 1
225 x 0
198 x 1
198 x 3/2
132 x 10

machine rows pulling with 1 arm

88lbs x 3 each arm x 4

chins

5/5/5/5

cable flys

60lbs each side x 10 x 3

barbell rows

132 x 5/5

barbell shrugs

198 x 8/8/8


---------------------

bench was crap, i shouldnt have went for the 2pps straight away, and that miss messed up the rest of the sets. im going to take a break from maxing out for the next 2 weeks or so, 198 will be as high as ill go

[McVein]

i have leg doms for the first time in months, and those high rep squats werent even that...high repped

im a happy guy

[Detard]

nice past few workouts dude.

[McVein]

thanks detard

[Chris Rodgers]

Nice lifting.

The picture in your avatar disturbs me. Please change it....and don't make it Zach Morris or Screech, lol.

[McVein]

Mr. Rodgers,

this avatar and me go back a long way, AC is in this for the long haul, if you dont like it......you can beat it
preppy.

thanks man.....i wish my deads went up as feckin easy as yours.

[Chris Rodgers]

LMAO@preppy.

[McVein]

workout tonigh will have to be rescheduled...have to go to the police station

im in a spot of trouble

[Stumprrp]

nice benchin vein

[McVein]

thanks stump

todays workout was a shambles...i forgot that it was lower day, so started with bench...hmmm

anyway...

tuesday march 13

bench

132/5
176/5
198/1
215/0
176/3

deadlift

154/5
225/5
286/3
308/1/1/1
225/3/3/3

squats

88/10/20/20

db side and front lat raises

...some



a mixed up workout, deads were ok, everything else stank

[TwiloMike]

Nice deads, dude. :thumbup:

[McVein]

thanks mike, wow...first my picture thread, and now here.....you're on fire tonight

[TwiloMike]

For some of us it's not tonight yet, but that's a problem for your part of the world. ;)

I'm totally increasing my sphere of influence. My Russian side is taking over.

[McVein]

oh yeah......ah well....gmt is my homie

[McVein]

thursday march 15

incline db press
around a 4 degree incline i reckon

26kgs x 10/10/10/8/8

barbell rows

70kg x 5/5/5/5/5

chinups

5/5/5/5/5

cable chest flies

dunno the weight, heavy enough so that i was struggling towads the end of each set

10/10/10/10

close grip bench

60kg x 8/8/8



i know i said id record in lbs...but thats far too much hastle

[McVein]

sunday march 18

bench

70kg x 5
80kg x 5/3
90kg x 1
95kg x 1
80kg x 3
60kg x 14

incline db press

24kg db's 10/10/10/10

cable tricep pulldowns

8/8/8/8

superset with


barbell bicep curls

36kg x 10/10/10/10

superset of 1) lat pulldowns 2) crunches 3) leg raises

4 "circuits"

deadlifts

70kg x 5
110x 5
130x 3
140x 1/1/1
110x 6

[McVein]

monday march 19

quick shoulder routine at home :boring:

one arm db military presses

12kg x 10/10/10/10


2 hand db front raise(strict)..i have ling db handles, so i can so these at a comfortable width

10/10/10/10

db side laterals

6kg x 10(each arm)/10/10/10



...only because i couldnt hit the jim today, and everyone loves shoulders

[TwiloMike]

...only because i couldnt hit the jim today, and everyone loves shoulders

LOL so true.

[Stumprrp]

awesome work 1 arm milis are sweet

[McVein]

awesome work 1 arm milis are sweet


thanks man, they were only light, but i like em



LOL so true.


:redface:

[McVein]

thursday march 22

bench

60kg x 8
70kg x 5
80kg x 5/5/5
90kg x 1

cable flyes

8/8/8/8

superset of 1) lat pulldowns 2) dips 3) leg raises
4 "circuits"


squats

narrow stance

45kg x 15/15

db pullovers

28kg x 8/8/8

[McIrish]

Damn, good benching strength, irish. Is 90 kg your 1rm? That's pretty solid.

my g/f was at UCD for a semester last year and I got to go out there... dublin is amazing (or "grand?") and haha like the second I got there her friends took us out to get some craich'n (and I was like "no sorry guys I don't do that!"). haha i thought she was offering me drugs

[McVein]

nope, 95 is my 1rep max

thanks for stopping in man.

yeah dublin is good alright, i dont know what craich'n is though? do you mean "craic"? (pronounced crack) as in...fun? lol

[Detard]

solid workout McV. Last bunch have been looking strong.

Whats your name BTW?

[McVein]

names chris detard.....yours?

[McVein]

friday march 23


average workout, weights are nothingh worth mentioning....doesnt help that i cant remember them either


deadlift

100kg x 5

had to stop, i caught a shinny off my skateboard yesterday, and i couldnt handle the bar on the bruises.

pulldowns and chinups
standing mili press and side lat raises
db shrugs
close grip bench

[Unholy]

Stop slacking off.

[McVein]

Stop slacking off.

wow, strong first journal post

negged!

:P

[Unholy]

I love you?

[McIrish]

haha, yeah, i didn't realize that you crazy irish folk say "crack" for "have fun". oh and hell if i know how to spell it, crack/craic/krak.

[Detard]

good sessions chris. Skateboard off the shins FTW!!!

[McVein]

monday march 26

bench

60kg x 10
70kg x 5
80kg x 3
90kg x 1
95kg x 1
97.5kg miss
60kg x 10/10

chins

5/5/5/5/5

cable flys

8/8/8/8

machine rows

70kg 5 x 5

one arm db rows

28kg x 5/5/5

pullovers

26kg x 10/10/10

incline db press

20kg 10/10/10

[Bdb and hammer curls[/B]

[McVein]

friday 3oth march

bench

60kg x 10/5
80kg x 5/3
90kg x 1
95kg x 1
97.5kg miss
60kg x 10

dips
10/10/10

cable flys

10/10/10

chins

5/5/5

bb rows

60kg 5/5/5/5

unilateral incline db press

20kg x 10/10/10

close grip bench

60kg 5x5

few bicep curls

[Stumprrp]

strong work vein

[McVein]

thanks bud

[bill]

good to see the bench is moving still, why so light on squats!

[Fuzzy]

Your benching ****s all over mine...

good stuff.

[McVein]

Your benching ****s all over mine...

good stuff.

thanks fuzz


good to see the bench is moving still, why so light on squats!

yeah, its still moving bill, thanks to your advice.

my gym has no squatrack, just a smith machine....dont ask,
when i get into college, well be laughing

[McVein]

tuesday 3rd april

incline db press

26kg's 4 sets of 8

cable flys

3 sets of 8

deadlifts

60kg x 5
100kg x 5
120kg x 5
130kg x 1/1/1
140kg x 1
150kg x 1
100kg x 5/5

standing db milis

16kgs 3 sets of 8

side laterals

8kg 3 x 8

situps

[McIrish]

Solid deads, McV

[McVein]

thursday april 5

all in lbs

bench

132 x 5
154 x 5
176 x 3
187 x 3
198 x 2
209 x 1
154 x 8
132 x 8

dips superset with chins

5/5/5/5

barbell rows

100 x 8/8/8

face pulls

5 plates on cable machine x 8/8/8

barbell rows

134 x 5/5/5

incline bench

134 x 8/8

[McVein]

thanks mcirish.


got some optimum nutrition creatine today, will start 10g a day tomorrow, for 4 days, and 5g a day thereafter

[Unholy]

Damn man your bench is strong!

[Jaybird88]

Looks like a pretty damn good session. Keep it up!

[McVein]

Damn man your bench is strong!

thanks man, not as strong as id like, its moving retty quick though, the 198 x 2 was a pr for me, roll on 225 i say

Looks like a pretty damn good session. Keep it up!

thanks lee

[McVein]

friday 6 april

lbs

deads

132 x 8
225 x 5
198 x 3/3/3/3 (real fast and explosive)

squats

110 x 10/10/10

leg press

didnt bother looking at the weight, light enough

fast, explosive reps

8/8/8

5/5 jumping away from the platform
plyometrics

box jumps

hammer curls and db curls

30 dbs x 8/8/8

[McVein]

monday april 9

bench

132 x 8
154 x 5
176 x 3
198 x 1 easy
210 x 1 equalled pr, went up faster than any times before
215 x 0 miss....grr
198 x 1
132 x 12

incline db bench

55's x 8/8/8/8

bw dips

8/8/5/5

chins

8/5/5

seated machine rows

154 x 8/8/8

barbell rows

154 x 8/8/8

hammer curls + close grip b curls



---------------------------------

good lil workou overall, pissed at the pr miss on the bench, i was close aswell....next time fore def

[Freakish]

dont sweat that miss on 215, nice recovery with the 198 right after.

im a huge fan of the polymetrics and explosive leg workouts from friday

[McVein]

yeah i missed the lockout, i should have got it..

thanks mate, yeah i have no squatrack ..so i have o make do elsewhere...

[Fuzzy]

Dude... you should be a bench speciailist or something.

[TwiloMike]

Solid pressing there, mate! Nice PR match. Love those.

[McVein]

Dude... you should be a bench speciailist or something.

lol, thanks fuzz, but theyre in lbs.....not kilos lol... nothing too special!

twilomike, cheers buddy i love em too

[McVein]

woke up tired and groggy today, deadlifting in the gym later, ill be looking for a 350 pull..at least.

[Fuzzy]

What you weighing these days?

[McVein]

165-170lbs fuzz....75 kilos...give or take. im tiny

[McVein]

Wednesday 11 april

deadlift

200 x 5
264 x 3
290 x 2
310 x 1
330 x 1
350 x 0 miss.....ya bollox
290 x 1/1/1
264 x 3/3

oh press

100 x 8/8/5/5

seated db milis

55's x 8/8/5/5

db side laterals

22's x 10/10/10

cg bench

132 x 8/8/8/5

face pulls

90 x 8/8/8


really bad miss on the dead pr....ugh

[McVein]

jesus, mary, jospeh, christ on a bike and the twelve disciples on a minibus...

im sore

[LiftingKid]

You have a nice journal going McVein.

You'll get that 350 in time.

[Freakish]

mcv - sumo or sl on those dls? but good work hitting 330

[McVein]

mcv - sumo or sl on those dls? but good work hitting 330

thanks man, i gotta pull sumo, my hamms dont like it when i pull conventional.


You have a nice journal going McVein.

You'll get that 350 in time.

cheers LK

[Mik]

Nice pullin' preppy! Treefitty is all yours.

[McVein]

Nice pullin' preppy! Treefitty is all yours.

sothese aliums, they had big black eyes, an i say waddya wan? and dey say treefiddy...so i pull off the mask, and it was thu guddman lochness monsa tryna steal my treefiddy!

thanks mik.

[Mik]

Rofl!!!!!!!!!

[Fuzzy]

jesus, mary, jospeh, christ on a bike and the twelve disciples on a minibus...

im sore


Oh I feel you man, every single push muscle and my entrie posterior os so screwed... gaah!

[McVein]

Oh I feel you man, every single push muscle and my entrie posterior os so screwed... gaah!

its my lower back man, feels like i still have a pump....it burns!!

[Fuzzy]

But its goooooood.

And what the hell??? Why the name change?

[McVein]

But its goooooood.

And what the hell??? Why the name change?

i was feeling sassy, the old name was kindof annoying, it was a song title by Daft Punk, this one is a song title by an english MC, Roots Manuva

it is damn good mate

http://www.youtube.com/watch?v=3waF0o9rt3w

check it out

[McVein]

its my bday aswell today....cough...woot

[Freakish]

happy birthday, get a monster workout in.

[Fuzzy]

Aw, its the big 18!!!

Hehe, I bet I have a better chance at getting served then you do!

[McVein]

happy birthday, get a monster workout in.

the workput is tomorrow mate!


Aw, its the big 18!!!

Hehe, I bet I have a better chance at getting served then you do!

haha..well ive had a fake id for about a year, i can use a real one now..i never had any problems like.

BUUUUT..you do have a better chance of growing facial hair than me..:swear:

[McVein]

saturday april 14

my 1st w/o as a responsible adult.........

bench

132 x 5
176 x 5
200 x 2
215 x 1 PR.....gwan up outta that!!
225 x 0
176 x 3
132 x 10

BB rows

130 x 8
155 x5/5/5

incline db bench

52's x 10/10/8/8

bw dips

8/8/8/8

chinups

8/8/8

1500m on the rower



-------------------------------------------------

about time with the pr...2pps is TOO close now

[Unholy]

Grats on the bench PR leddy. you will crush 2pps soon!

[McVein]

i havent been slacking i just havent had time to log workouts still havent hit 2pps but hey..

today i did deadlifts, mili press, push press, side lat raises, face pulls and hammer curls

hit 330 for 1 on the deads pretty easy

will start logging workouts properly again soon

x
x

[McVein]

same deal as before, had a workout yesterday but didnt log it because i had a big art exam today.

heres the jist

Bench ..equalled pr
cable rows
chins
incline bench
dips
shrugs

[zela]

weak weak weakest guy i've seen in here yet

jk... keep it up mate don't slack off like me

[McVein]

routine change

im going to try a pretty much exclusivley unilateral programme for a while, see how it works.

obviously for things like deadlifts and squats i cang go unilateral, but for upperbody im going to see how it goes. ill post back after my workout tomorrow.

[Fuzzy]

Hes aliiiiiiiiiiiiiiiiiive.

[Sensei]

routine change

im going to try a pretty much exclusivley unilateral programme for a while, see how it works.

obviously for things like deadlifts and squats i cang go unilateral, but for upperbody im going to see how it goes. ill post back after my workout tomorrow.
Sounds interesting! I'll be curious to see what you're doing.

[TwiloMike]

Could you have announced it any louder? LOL

Oh, and I love the new journal title. :thumbup:

[bill]

2 pps around the corner!

[McVein]

2 pps around the corner!

Been done man, i am benching 2pps for 1 now!


Could you have announced it any louder? LOL

Oh, and I love the new journal title. :thumbup:

:rolleyes:





Hes aliiiiiiiiiiiiiiiiiive.

and breathing.

[McVein]

Sounds interesting! I'll be curious to see what you're doing.

today

Benchpress

130lbs x 8
180 x 5/5/3/3
130 x 5

flat unilateral db press (1 rep right,1 rep right etc etc)

60's x 10/10

incline unilateral db press

60's x 8/7

seated unilateral shoulder press

55's x 8/8/8

1 arm cable rows sitting in the ground, cable set to shoulder height (when seated)

dont know the weight on those cables but it was heavy enough for me to struggle to complete most sets

8/8/8/5 (each side)

superset with

chinups
5/5/5

also superset with

bw dips

unilateral b/o lateral raises

might as well have been the pink db's x 8/8/8

ab work

[McVein]

Recent pics

http://img131.imageshack.us/img131/6929/clickclick055so6.jpg

http://img131.imageshack.us/img131/7935/clickclick052vo9.jpg

http://img46.imageshack.us/img46/2217/clickclick061qs4.jpg

http://img235.imageshack.us/img235/8817/clickclick054ox3.jpg

http://img413.imageshack.us/img413/2783/clickclick064ve9.jpg

and a few to compare, from last year

http://img238.imageshack.us/img238/1895/vidjos011wn1.jpg

http://img240.imageshack.us/img240/3340/vidjos010pn0.jpg

[TwiloMike]

:rolleyes:
tsk tsk tsk tuttut

[McVein]

tsk tsk tsk tuttut

You really do use the campest smilies (no homo)

[TwiloMike]

You really do use the campest smilies (no homo)

Would you prefer I didn't?

[McVein]

Would you prefer I didn't?

.................no. :redface:

[TwiloMike]

.................no. :redface:

:) :clap: Thank you.

[McVein]

wednesday 30th of may

deadlifts

130 x 10
200x 8
240 x 5
290 x 3
330 x 1
350 x 1
240 x 1/1/1/1/1

90lb squats x 15 superset with 90lb knee hight box step ups, 8 steps each leg

4 rounds

bodyweight step ups

15 each side x 4 rounds

55lb dumbell lunges

12 x 5

standing db military press

45lbs x 8/8/5/5

[McVein]

Friday june 1

upper

bench

155 x 5
176 x 5
200 x 3
210 x 1
225 x 1 (yuss)
155 x 10

incline db press

60's x 8/8/8/8

bb row

155 x 8/8/8/5

lat pulldown

210 x 6/6/6

ez curls and hammer curls and shtuff

[McVein]

Today was day 1 of my bulky wulky lift heavy weights phase.

in 2 months, I WILL bench 245 and deadlift 380

[TwiloMike]

2 plates! You go boy! :)

[Detard]

YEAAA BUDDY /end ronnie coleman voice

Solid benching dude. Keep this journal updated mang or i'll have to call you out again in a rap battle.:whiner:

[Unholy]

I will buy front row seats.

[Bako Lifter]

Hellz ya! dos platos!

[bill]

Excellent 2pps, gaining a few pds will help the wts move for sure.

[McVein]

Excellent 2pps, gaining a few pds will help the wts move for sure.

What??? are you drunk bill?

[McVein]

Bako, Twilo, Unholy, Detard

thanks guise.

[McVein]

22 june

lil session yesterday. creatine hasnt really kicked in

bench

60kg x 10
80kg x 5
90kg x 2
95kg x 1/1
60kg x 10/8

Chins superset dips

5/10
5/10
5/10
5/10

bb mili press

40kg x 10/10/10

db thrusters

15kg x 20/20/20

150m sprint on rower and 25 medicine ball thrusters

6 rounds

[North]

great job with the with 2 plates, good luck with your goals

[McVein]

Thankyou North.

[Bako Lifter]

Kilograms huh? So you're gonna make me get out the calculator just to see what you did? You bludger. <-- Ya, I said bludger :D.

Lol, nice workout.

[McVein]

50kg = 200lbs

yup yuuuuuuup

nah i have a new pc and havent got the changeover chart bookmarked, ill do it next time cheesebreath.

[Bako Lifter]

50kg = 200lbs

Haha, sure. You didn't even know what a bludger was did you? Where the heck are you from so I can insult you properly?

[Hatred]

Witness the Fitness?
Are you serious?
Best Journal Title...ever.

[Detard]

I second Hatreds post.

Nice benching too. How long you been on this bench program? I remember reading a few months back and it seemed pretty close to what it is now.

[Stumprrp]

2 plates about time!

[McVein]

Thanks all you guise

Detard, I havent been on any special programme, it was an upper lower routine, which i recently got bored of, but i was still in school, "studying" all day, wasnt eaing right, i hit the 225 in the en, but if everything was in check I would have done it sooner, im easting more and better now, s i hope to see my lifts move quicker.

Thanks for checking in.

[Fuzzy]

Witness the Fitness, man I laugh when I see that everytime.

and I agree, finally on the 2 plates!!!

[McVein]

haha, thanks fuzz

[McVein]

todayyyy

deadlifts boi

70kg x 5
110kg x 5
140kg x 3
150kg x 1
160kg x 1 easyy 3.5 plates a side

bb rows

60kg 6 x 5

bb milis

50kg 5 x 5

chins/ dips/ situps

5 /10 /10
6/10/10
5/10/10
5/10/10

cg bench

60kg 8 x 4

---------------------------------------------


was some more stuff too but it was early so i cant remember

[LiftingKid]

Deadlifts are always good fun. :)

[McVein]

lol, my favourite lift..pity im bitch ass weak.

[zela]

If you are weak than I should cry because you just about double my deadlift...