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Portboy
01-01-2007, 08:52 PM
Hello,

I don't know if i have todo something special to qualify for a journal, but i'm hoping this will tie-in with my new years resolutions. I've been lifting for about a year now, only 6 or 7 weeks of that has been serious, since i: started BGB, realised i had to train legs, and realised that i actually had to eat to get bigger! Yes, i'm that stupid, so any and all input in relation to my training would be greatly appreciated.

Current stats
Age: 17
Bodyweight: 170lbs (77kg)
Squat: 176lbs x 8 (80kg) - THIS IS POOR, i'm disappointed
Deadlift: 264lbs x 4 (120kg)
Bench: 198lbs x 1 (90kg)

Routine
Day 1 - Horizontal Push/Pull
Deadlifts 5x5
Bent-Over Barbell Rows 3x8

Flat Bench 5x5
Incline Bench 3x8
(if i reach a plateau, i'd replace the above chest workouts with dumbells instead of barbell)

Day 2 - Legs
(Quads?)
Squats (ass in the grass) 5x5
Leg Press 3x8
Standing Calf Raises 3x12-20

Day 3 - Vertical Push/Pull
Chin-Ups 3x8
Close-Grip Pulldowns 3x8

Dumbell Shoulder Press 5x5
Side Lateral Raises 3x8

Day 4 - Legs
(Hamstrings?)
Leg Curls (to the front)3x8
Lying Leg Curls (to the back, dont know correct names) 3x8
Seated Calf Raises 3x12-20

Diet
OK, because i simply cannot afford 6 to 7 massive meals a day (poor student), i basically make it my mission each day to eat as much as possible. I think i'm supposed to be aiming for about 3000 to 4000 calories (attempting a bulk), maybe just reaching 3000, but probably an average of about 2000. I gained a stone in a month, so i must be doing something right, i'm now about 170lbs.

My goals, by the end of the year are:
Deadlift: 396lbs (180kg)
Squat: 308lbs (140kg)
Bench: 264lbs (120kg)

Due to lack of experience, stupidity, lack of knowledge, blonde hair and crappy diet, i don't know how realistic those goals are, but nevertheless, i shall still aim for them.

Once i get myself sorted out with job and the release of exam stress, i am certain that my obsessive tendancies will kick in and a kick ass diet will be put into force.

Here goes...

Unholy
01-01-2007, 09:08 PM
GL mate!

Portboy
01-02-2007, 12:45 PM
Cheers ^^

Legs
Leg workout today. Got about 10 hours of sleep as i got to bed about 4:30am this morning worrying about everything as usual.

A plate equals 20kg, or 44 pounds approx.
I'm gonna get confused switching between kilograms and pounds, so i'll just do both so i can get a better picture.

Squats kg/lbs
60kg/132lbsx5
60kg/132lbsx5
60kg/132lbsx5
80kg/176lbsx5
80kg/176lbsx5

This is the part where i realise my goal is gonna be tough to reach. Gotta keep in mind that i've leg pressed alot more times than i've squatted. It took me ages to get the confidence to actually enter a squat cage, there's my lame excuse, but things shall progress!

Leg Press (including sled weight, 30kg/66lbs)
50kg/110lbsx8
110kg/242lbsx8
150kg/330lbsx8
190kg/418lbsx2

Standing Calf Raises (frame thingy comes to about 30kg)
3 platesx20
3 platesx20
4 platesx12

Should be taking a rest day tomorrow, but as i'm still getting back into the swing of things, due to lack of training around christmas holidays, i'll be doing vertical push/pull.

Not really anything worth saying about eating patterns today, like i said in my opening post, it won't be sorted out until i get some decent cash to spend on all the meals. I'm trying to stick to eggs, water, milk, and everything and anything.

Portboy
01-03-2007, 12:33 PM
Vertical Push/Pull

Pull
Chin-Ups (palms facing towards face, BW=Bodyweight)
BWx8
BWx8
BWx6

I find chin-ups physically and mentally challenging.

Close Grip Pull-Ups (NOTE: due to the type of bar, i could use a close-grip attachment that is usually used on the lat pulldown machine at the end of the bar, so it was a kind of close-grip pull-up, with palms facing eachother)
BWx6
BWx6
BWx6

Push
Dumbell Shoulder Press
13kg/30lbsx10 (warmup)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx6

Decided to leave the side lateral raises, and had a blast at standing military press, i found delts really hard to grow, and they are probably the weakest, plus i hope to one day lift someone above my head :)

Standing Military Press
Bar (20kg/44lbs)x8 (warmup)
30kg/66lbsx8
30kg/66lbsx8
40kg/88lbsx6

Unholy
01-03-2007, 01:07 PM
Nice lifting, very solid shoulder work.

Portboy
01-04-2007, 08:34 AM
Thanks ^^:thumbup:

Legs
Should've just kept to the leg curls today and calves, but i decided to have another go at squats, and i couldn't believe it, but my strength has improved! I managed 2 sets of 4 reps on two plates!

Squats
60kg/132lbsx5
80kg/176lbsx5
80kg/176lbsx5
90kg/198lbsx5
100kg/220lbsx4
100kg/220lbsx4

Success! I couldn't actually believe i managed it. I almost tipped over on one of the reps with the 220lbs, due to lack of focus, but apart from that form felt spot on and i did it, i've actually impressed myself. My goal of getting three plates aside looks more reachable, and i may even be able to get it before summer.

Leg Curls (to the front, NOTE: each 'slab' of weight doesn't have the weight, it just has '1, 2, 3,' and so forth, so the following weights are under the assumption that each 'slab' equals 5kg.)
60kg/132lbsx8
60kg/132lbsx8
75kg/165lbsx8

Leg Curls (to the back)
35kg/77lbsx10
35kg/77lbsx10
40kg/88lbsx10

Standing Calf Raises
2 platesx18-20
3 platesx18-20
3 platesx18-20

Shrugs
40kg/88lbsx10
40kg/88lbsx10
40kg/88lbsx10

Forgot to include them in my actual routine, and probably should've included them in vertical push/pull yesterday. Kept the weight the same, because i noticed that i was sorta jerking the weight up, and not actually isolating the traps. Wanted to keep the form good.

Overall, very pleased with the workout today, mainly with the squats. I thought i was gonna be stuck on just one and a half plates each side for a long time.

Unholy
01-04-2007, 10:35 AM
You can definatly get 3 PPS on squats. Your core strength and leg strength should sky rocket.

Portboy
01-05-2007, 01:01 PM
I certainly hope so ^^ cheers again.

Rest day today. I was going to do horizontal push/pull, but it was my mates 18th last night and, to cut a long story short i kinda hurt my weak ankle again (i broke it last year) and i felt it would effect my deadlifting, so i'll be training tomorrow. Also, i plan on printing off a myth in relation to deadlifting and wearing a belt, and how it can cause more injuries, just in case i'm challenged about that again.

Today: eating, eating, eating.

Portboy
01-06-2007, 06:30 AM
Horizontal Push/Pull

Pull
Deadlifts
60kg/132lbsx5
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5
120kg/264lbsx2

Seated Cable Rows(Note: again, like with the leg machines, the slabs are represented once again by numbers, so i dont actually know the exact weight)
No.5x10 (warmup)
No.8x8
No.9x8
No.9x8

Push
Flat Bench (Barbell)
Bar/44lbsx10 (warmup)
40kg/88lbsx10 (warmup)
60kg/132lbsx8
70kg/154lbsx6
80kg/176lbsx5
80kg/176lbsx5
90kg/198lbsx1

Incline Bench (overwhelming pump in my arms, found it hard to go heavy)
Bar/44lbsx10 (warmup)
40kg/88lbsx8
40kg/88lbsx8
40kg/88lbsx8

Flat Bench numbers were erratic, as a guy jumped in on my sets and was insisting on 'go on, just one more'. Disappointed with my deadlifts, i felt that i should be lifting more, or at least tried for 3 plates. My lame excuse is that i've lost my mental composure as i have to go back to college monday, and i hate it, also it was raining and i just felt blue.

I'm a failure. Looking forward to legs on monday though.

Portboy
01-10-2007, 05:22 AM
Unfortunate and unforseeable hiatus due to illness. I skipped monday so i could do legs tuesday and get back into the normal flow of things, but i fell really ill on tuesday, with: joint pain, extreme headaches, sore throat, pain behind the eyes. Sorta recovered today.

Lost a bit of weight because of that too, so i think i'll be eating like *something that eats alot* today to get my weight back up.

Dammit!

Unholy
01-10-2007, 09:28 AM
Eat like a *horse* and everything will be ok. Looking forward to seeing you catch up mate.

Portboy
01-10-2007, 01:53 PM
Thanks, didn't wanna lose consistency and i my joints weren't aching so much today, so i gave it ago.

Legs
Squats
60kg/132lbsx5
60kg/132lbsx5
90kg/198lbslbsx5
90kg/198lbsx5
100kg/220lbsx3

Really sloppy form. I lacked concentration, my head feels like its missing a brain and filled with air and about to explode.

Standing Calf Raises
Plate per sidex20
2 platesx20
3 platesx20

Leg Press (would've done this after squats but two big guys were seriously hogging it)
Plate per sidex8
2 platesx8
3 platesx8

Apologies for not converting the weight, but i'm too tired.

Disappointed, but still suffering from really nasty and continuing headache. Excuses! Excuses!

Vertical push/pull tomorrow.

Unholy
01-10-2007, 01:56 PM
Take something fr your headache and drink lots of water. Nice effort even with the headache.

Portboy
01-11-2007, 08:16 AM
Thanks again. Felt back to normal today and decided to blast the vertical push/pull workout.

Vertical Push/Pull
Pull
Close-Grip Chins
BWx6
BWx6
BWx6
BWx6
BWx6

I know it should be 5x5, but for some odd reason i have a thing for odd numbers when it comes to chin-ups, plus they are starting to feel a bit easier, so i may consider adding a belt and weight.

Close-Grip Pull Ups (Semi-Supinated Grip)
BWx6
BWx6
BWx6

Push
Dumbell Should Press (stated weight is per arm)
13kg/30lbsx10(warmup)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx6
25kg/55lbsx4

Standing Military Press (lifted from the floor)
Bar (20kg/44lbs)x8
40kg/88lbsx6
30kg/66lbsx8
30kg/66lbsx6

Realised i didn't leave my ego at the door and probably shouldn't have tired myself out with with the first set of 6.

One-Armed Cabled Side Lateral Raises (strict and slow form)
10kg/22lbsx10
15kg/33lbsx10
20kg/44lbsx6

Shrugs
40kg/88lbsx10
40kg/88lbsx10
40kg/88lbsx10

Again, wanted to keep form on the shrugs as good as possible.

A pretty mediocre workout, but i don't like to classify workouts as 'good' or 'bad', because i feel that unwanted patterns can emerge. Should maybe look into correct power clean form so i can nail those standing military presses alot better.

Might be looking at some creatine products today, as i dont eat enough and i figure it should compensate in some way.

Lower again tomorrow.

Unholy
01-11-2007, 09:42 AM
Looks like a strong workout to me. Especially he DB press. That is some serious weight!

Portboy
01-11-2007, 12:37 PM
Looks like a strong workout to me. Especially he DB press. That is some serious weight!

LOL, its ok you can say it - i got nothing, yet. Thanks anyways.

Portboy
01-12-2007, 02:13 PM
I apologise.

Legs
Leg Press (High Foot Placement)
1 plate per sid (pps=plate per side)x10 (warmup)
2ppsx10
3ppsx10
4ppsx8
4ppsx8

Leg Curls (to the front, again weight represented by number of 'slab')
No. 10x10 (warmup)
No.11x10
No.12x10
No.13x10

Leg Curls (to the back)
No.7x20 (warmup)
No.8x10
No.9x10
No.9x10

Seated Calf Raises
40kg/88lbsx20
60kg/132lbsx20
60kg/132lbsx20

I was going to include plate pinches and possibly 'the hang' today, but due to time constraint i couldn't fit them in. I want to get my grip alot better as im hoping to aim for a short term goal of 3pps on monday on deadlifts.

For some reason i agreed to work as a labourer for a day with my brother-in-law tomorrow. May have to somehow deadlift floorboards off the beams or something. Should be interesting. Purchased some creatine monohydrate today, i start the 'loading period' on sunday i think.

Built
01-12-2007, 02:47 PM
Workouts looking solid!

With creatine - no need to load. Just take 5g daily.

Portboy
01-14-2007, 03:25 PM
Thanks Built! :)

Update - Slight Injury

Short term goal of 3pps on deadlifts will have to be forgotten about. When working i some how really did something bad to my back and lower back. It could be me, but it seems like no amount of training can prepare you for an excercise like: "place 2 cinder blocks on top of your shoulder, walk distance, down stairs, up stairs, duck under a beam, walk distance, stack bricks' - one serious strain.

Will have to take it easy. I will do horizontal push/pull tomorrow, but pull will be taken seriously light, push shouldn't be affected that much.

Portboy
01-15-2007, 01:32 PM
Back felt fine today.

Horizontal Push/Pull
Pull
Deadlifts
(after leaving 3 plates on one side as i was stripping the bar, it fell on its ass and everyone looked :bang: )
60kg/132lbsx5
100kg/220lbsx5
120kg/264lbsx5
120kg/264lbsx4 (grip really let me down)
140kg/308lbs - Miss

I missed 3 plates per side! My grip was a significant factor here. I'm pretty sure my back and legs could've handled it, but my grip was pathetic, and i refuse to use wraps. I got it up quite far, but couldn't lean it back into it. Deadlifts are a really frustrating excercise.

Seated Cable Rows
No. 5x10 (warmup)
No. 8x8
No. 8x8
No. 9x8

Push
Flat Bench
40kg/88lbsx10 (warmup)
60kg/132lbsx8
70kg/154lbsx6
70kg/154lbsx5
80kg/176lbsx4

Incline Dumbell Press (stated weight is per hand)
30lbsx10 (warmup)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8

I'm gonna attack that deadlift again next week and bloody get it, if it kills me. I'll do some grip training in the mean time, and start on creatine.

By the way if anyone reads this, is it true that if you take creatine, you should probably always take it, otherwise if you stop you lose mass/strength?

Unholy
01-15-2007, 01:57 PM
LOL, its ok you can say it - i got nothing, yet. Thanks anyways.

Actually your DB pressing more then me boss =)

Portboy
01-16-2007, 12:14 PM
Actually your DB pressing more then me boss =)

Oh ok cool, thanks! You have some serious 'Big 3' lifts though.

Legs
Squats
60kg/132lbsx6
60kg/132lbsx8
60kg/132lbsx5
80kg/176lbsx5
80kg/176lbsx4

Took it quite light today. I seem to end up pushing more with one leg than the other :confused:

Leg Press
2ppsx8
3ppsx8
3ppsx8

Seated Calf Raises
30kg/66lbsx60 (under time pressure!)

Started taking creatine today, did my 5 grams. This should hopefully help out. Vertical push'n'pull tomorrow. Must include plate pinches!! ...to nail that deadlift next monday.

Sidior
01-16-2007, 12:20 PM
Looking real strong in here. Bummer about the deads though, do you use a mixed grip and chalk?

Portboy
01-16-2007, 12:51 PM
Cheers. Palms facing body. For some reason i thought that if i used a mix grip it would somehow throw off symmetry, but i know im wrong. Aaaaand didn't use chalk.

Sidior
01-16-2007, 02:14 PM
Cheers. Palms facing body. For some reason i thought that if i used a mix grip it would somehow throw off symmetry, but i know im wrong. Aaaaand didn't use chalk.

Dude use a mixed grip.

Portboy
01-18-2007, 01:01 PM
I will do next time, thankyou :thumbup:

Vertical Push/Pull
Pull
Close-Grip Chins
BWx5
BWx5
BWx5
BWx5
BWx5

Pull-Ups (Semi-Supinated Grip)
BWx6
BWx6
BWx6

Push (stated weight is per arm)
Bent-Over Lateral Raises
*silver dumbells, really light*x8
*silver dumbells, really light*x8
13kg/30lbsx8

Dumbell Shoulder Press (stated weight is per arm)
13kg/30lbsx8(warmup)
20kg/44lbsx6
25kg/55lbsx6
25kg/55lbsx6
30kg/66lbsx3 (had to get a mate to pass up second dumbell, didn't even try to throw it up)

Standing Military Press (lighter bar used, unsure of weight)
Barx8 (warmup)
5kg'sx6
10kg'sx6
10kg'sx6

Shrugs
40kg/88lbsx10
60kg/132lbsx10
60kg/132lbsx10
80kg/176lbsx10

Days like these when i ask myself whats the point in lifting if i cant afford to eat enough to actually gain? Pleased with the shoulder press though, could be the creatine kickin' in. Legs tomorrowy.

Portboy
01-22-2007, 10:59 AM
Dammit! Somehow missed the next lower workout :swear:

Horizontal Push/Pull
Pull
Deadlifts (NOTE: used a different bar, and also tried mixed grip)
60kg/132lbsx8 (warmup)
100kg/220lbsx5
120kg/264lbsx3
120kg/264lbsx3
130kg/286lbsx1
140kg/308lbsx2

GOOD NEWS: I pulled 308 for an unexpected 2 reps, which i'm very pleased with.
BAD NEWS: Being as pessimistic as i am, and using a different looking bar than usual, it's possible that it was not the standard 45lb bar, however, it bloody felt like it. More bad news - may be paralysed tomorrow.

Seated Cable Rows
No.3 x10 (warmup)
No.8x8
No.8x8
No.9x8
No.10x6

Push
Flat Dumbell Press (stated weight is per arm)
30lbsx8 (warmup)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8

Incline Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

To be honest, the rest of the workout felt quite inferior, i was really pleased with that deadlift, but like i said, and being as pessimistic as i am, there's a possibilty that the bar was not a standard 45lbs.

Thanks for the mixed grip tip, i think it helped alot.

Portboy
01-23-2007, 12:09 PM
Legs
Squats
Bar/45lbsx10 (warmup)
60kg/132lbsx5
60kg/132lbsx5
60kg/132lbsx5
60kg/132lbsx5
80kg/176lbsx5

Although i always thought it was a simple movement, i always end up pushing more with one leg - so i kept it light.

Leg Press
1ppsx10 (warmup)
2ppsx8
2ppsx8
3ppsx8
4ppsx4

Seated Calf Raises
20kg/44lbsx20
20kg/44lbsx10 (slow and strict form)
20kg/44lbsx10 (slow and strict form)

Quick workout, pretty crappy day and bit stressed due to college, so that may have effected my mindset a bit.

Portboy
01-25-2007, 11:34 AM
Vertical Push/Pull
Pull
Close-Grip Chin-Ups
BWx5
BWx5
BWx5
BWx5
BWx5

Pull-Ups (Semi-Supinated)
BWx5
BWx5
BWx5

Found the chins and pulls bloody hard today, couldn't seem to the find the right mental composure for tackling them. I find them extremely hard.

Push
Bent-Over Rear Raises (stated weight per arm)
13kg/30lbsx8
13kg/30lbsx8
13kg/30lbsx8

Dumbell Shoulder Press (stated weight per am)
13kg/30lbsx8 (warmup)
20kg/44lbsx6
25kg/55lbsx6
25kg/55lbsx6

Seated Lateral Raises (stated weight per arm)
*silver dumbells, really light*x8
13kg/30lbsx8
13kg/30lbsx8

Military Press
Barx8
30kg/66lbsx5
40kg/88lbsx5
40kg/88lbsx5

I'm pissed off with doing simply ok in the bodybuilding field, and not having any 'functional strength'. If and when i have the money, i'll be looking into sandbag and kettlebell training.

Maybe re-arranging BGB to mix up excercises a bit, as i realised that my body has probably adapted to most of the excercises.

Although todays workout had nothing todo with it: MUST GET GOOD AT SQUATS:bang: . Also pissed with having weak legs, and i have no idea why that bothers me so much.

Talking through a better diet with mother, as she's the one payin' for it all. May be in force soon, and will hopefully benefit me alot more.

Portboy
01-26-2007, 10:12 AM
Legs
Squats
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10
80kg/176lbsx8
80kg/176lbsx6

IM SO PISSED OFF with having weak legs, so i thought i'd keep reps higher today, but still with a weight i couldn't do that easily. Repeated QUAD DOM excercises today as i'll probably do the other leg workout sunday, won't really need leg strength monday due to replacing deadlifts with rack pulls.

Leg Press (including sled weight 30kg/66lbs)
1ppsx10
2ppsx10
3ppsx10
3ppsx10
4ppsx6
4ppsx4

Standing Calf Raises
3ppsx10
3ppsx10
3ppsx10

Sometimes i think i'm not doing enough! But i do like keeping the intensity. Clearly got carried away with reps and sets today, but i really want stronger legs, as mentioned before, i'm not totally sure why. Possible bench PR attempt (100kg/220lbsx1) on monday depending on how i feel.

Portboy
01-29-2007, 01:13 PM
Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx6 (warmup)
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
120kg/265lbsx2
130kg/286lbsx2

Didn't fully max out today, been doing that too much on the ol' DLs anyhoo.

Bent-Over Barbell Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Flat Bench (Barbell)
Bar/20kg/44lbsx10
60kg/132lbs
70kg/154lbsx6
70kg/154lbsx5
70kg/154lbsx5
80kg/176lbsx6
90kg/198lbsx4 (at least more than 2 were NOT assisted)

Definite improvement on bench, before i could only get one rep outta the 198lbs. May try 2pps in the next couple of weeks.

Incline Press (Dumbell, stated weight is per arm)
14kg/30lbsx8
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx5

SQUATTIN' TOMORROW, can't wait. Just finished tuckin' in to a steak that was still bleeding on the inside :ninja:

Portboy
01-30-2007, 01:21 PM
Legs
Squats
Bar/20kg/44lbsx10 (warmup)
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8
80kg/176lbsx6
80kg/176lbsx5

GRRR, WEAK LEGS. I'm so pissed that i'm not gaining at a consistent speed. I would eat all the time if i could afford it, dammit!

Leg Press
2ppsx8
3ppsx8
3ppsx8

Seated Calf Raises
40kg/88lbsx10
40kg/88lbsx20
40kg/88lbsx20

Considering actually training the ol' bi's and tri's again, mainly for purposes of strength.

Portboy
02-02-2007, 08:44 AM
Vertical Push/Pull (yesterday)
Pull
Chin Ups
BWx5
BWx5
BWx5
BWx5
BWx5

Close-Grip Pulldowns (using a bar)
60kg/132lbsx8
65kg/143lbsx8
70kg/154lbsx4

Push
Bent-Over Raises (for the rear delts, stated weight is per arm)
14kg/30lbsx8
14kg/30lbsx8
14kg/30lbsx8

Dumbell Shoulder Press (stated weight per arm)
14kg/30lbsx8 (warmup)
20kg/44lbsx6
25kg/55lbsx6
30kg/66lbsx1

Really disjointed push workout, wasn't really feeling it. The attempted military presses aren't even worth recording, also hurt my lower back a little as i, once again, didn't leave my ego at the door - which is also why i WON'T be training legs today. DAMMIT!

Standing Lateral Raises (stated weight per arm)
14kg/30lbsx8
14kg/30lbsx8
14kg/30lbsx8

Portboy
02-05-2007, 08:10 PM
Missed legs AGAIN due to bad back from vertical push/pull, again, didn't leave my ego at the door.

Horizontal Push/Pull (yesterday)
Pull
Deadlifts
60kg/132lbsx8 (warmup)
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx2
130kg/286lbsx1
140kg/308lbsx1

Damn my weakness!

Bent-Over Rows
20kg/44lbsx8 (warmup)
50kg/110lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Flat Dumbell Press (stated weight per arm)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx6

Incline Dumbell Press
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx6

Chest Press
40kg/88lbsx8
60kg/132lbslbsx5
60kg/132lbslbsx5

Portboy
02-06-2007, 03:37 PM
Legs
Squats
Bar/20kg/44lbsx10 (warmup)
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10
80kg/176lbsx4

GRRRRR :bang: WHY DO I SUCK AT SQUATS?!!?!?!?!?!?

Leg Press (sled weight, 30kg/66lbs)
2ppsx10
3ppsx10
3ppsx8
3ppsx8

Leg Curls ('slab' weight number)
No.10x10
No.9x10
No.10x10
No.10x6

Lying Leg Curls
No.7x20
No.7x20
No.8x20
No.8x20

Standing Calf Raises
3ppsx10
3ppsx10
3ppsx10

REALLY REALLY pissed off with weak legs, so i decided to absolutely obliterate them today - not happy.

Portboy
02-08-2007, 07:46 AM
Vertical Push/Pull
Pull
Close-Grip Chins
BWx5
BWx5
BWx5
BWx5
BWx5

Close-Grip PullUps (Semi-Supinated Grip)
BWx5
BWx5
BWx5

Pleased with how easy these felt today, but that'll probably change by next week.

Push
Dumbell Shoulder Press (stated per arm)
14kg/30lbsx10 (warmup)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx4

Bent-Over Raises (for rear delts)
14kg/30lbsx8
14kg/30lbsx8
14kg/30lbsx8

Seated Side Raises (for lateral delts)
*silver, really light dumbells*x8
14kg/30lbsx8
14kg/30lbsx8

Next week is gonna be seriously taxing. I'll be labouring again and working out in the evenings, it's gonna be absolutely packed and from a days work, gonna be a real challenge. I'll be sleeping well though!

Portboy
02-09-2007, 11:12 AM
Legs
Squats
60kg/132lbsx10 (warmup)
80kg/176lbsx8
80kg/176lbsx8
90kg/198lbsx4
100kg/220lbsx3

My squats are funkin' weak. :bang:

Leg Press (sled weight 30kg)
2ppsx8
3ppsx8
3ppsx8

Leg Curls
No.10x10
No.11x8
No.11x8
No.11x8

Lying Curls
No.7x20
No.8x20
No.8x20
No.9x10

Standing Calf Raises (frame weight 30kg)
2ppsx10
3ppsx10
3ppsx10

Portboy
02-16-2007, 04:09 PM
GPP Week
Well, kind of. During the half term break, i worked with my brother-in-law again as a labourer. Each day consisted of some ridiculously odd workout.

Along with alotta sweeping:
Day 1: Shift at least 20 plasterboards each weighing 7st. each.
Day 2: 2 hours, back and forth, between a skip and a pile of mud. Shoveling mud into a gorilla bucket, shouldering it, and walking to the skip.
Day 3: Can't remember, but it was probably stupid, again.
Day 4: Again, loadsa trips back and forth the building and the skip with gorilla bukcet full of rubbish and bricks.
Day 5: Sweep, sweep, sweep.

Returning to good ol' BGB next week, but with a slight kick: squats three times a week. I want to include maximal effort, repeated and dynamic efforts, i'm extremely pissed off with weak legs.

So, first leg day (day 2, after horizontal push/pull day): Squats 4x10 (along with the usual other stuff - leg press, calf raises)

Second leg day, after vertical push/pull, squats 5x5 (again, along with the other usual stuff - the leg extensions, lying, seated, calf raises).

Third leg day, possibly on a sunday, meaning the day followed directly after would be horizontal push/pull day, again: Squats 1x20 (along with other stuff).

Thats right, after reading a post in relation to squat building, i'm going for the killer one set of 20 reps.

Portboy
02-20-2007, 06:46 AM
Legs (yesterday)
Squats
Bar/20kg/44lbsx8 (warmup)
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8
80kg/176lbsx6
80kg/176lbsx4

:swear: Lame ****ing lil' legs.

Leg Press (sled weight 30kg/66lbs)
2ppsx8
3ppsx8
3ppsx8

Standing Calf Raises (frame weight 30kg/66lbs)
3ppsx10
3ppsx10
4ppsx8

Pretty slow and strict form on the ol' calf raises.


Horizontal Push/Pull (today)
Pull
Deadlifts
Bar/20kg/44lbsx8 (warmup)
60kg/132lbsx8
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5

Mixed grip and chalk. Both helping loads. Discovered that i don't think i'm starting with my ass down far enough. Will REALLY REALLY have to try and leave my ego at the door next time i do these.

Seated Cable Rows
No.5x10 (warmup)
No.8x8
No.9x8
No.9x8

Push
Flat Bench
Bar/20kg/44lbsx10 (warmup)
60kg/132lbsx8 (warmup)
70kg/154lbsx5
70kg/154lbsx5
75kg/165lbsx5
75kg/165lbsx5
80kg/176lbsx5

Incline Dumbell Press (stated weight per arm)
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

Weak boy. GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR *slaps face*

Portboy
02-21-2007, 10:45 AM
Leggies
Squats
60kg/132lbsx20
80kg/176lbsx10
80kg/176lbsx6

wooohoooo. Did the ol' 20 rep squats. Hopefully not walking well tomorrow. Probably should've left the other sets, but i really must get squats moving along now.

Leg Press (sled weight 30kg/66lbs)
2ppsx10
3ppsx10
3ppsx10

Leg Extensions (to the front)
No.10x10
No.11x10
No.11x10

Leg Extensions (lying)
No.7x20
No.8x10
No.9x10
No.10x10

Left calves out today, the left one is still messed from the other day.

Portboy
02-23-2007, 12:42 PM
Vertical Push/Pull
Pull
Close-Grip Chinups
BWx5
BWx5
BWx5
BWx5
BWx5

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Bent-Over Raises (stated weight per arm)
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Dumbell Shoulder Press (stated weight per arm)
14kg/30lbsx10
20kg/44lbsx8
25kg/55lbsx6
25kg/55lbsx6
25kg/55lbsx6

Seated Side Raises
*silver dumbells, really light*x8
*silver dumbells, really light*x8
14kg/30lbsx8

Shrugs
60kg/132lbsx10
60kg/132lbsx10
80kg/176lbsx8

Portboy
02-24-2007, 06:45 AM
Legs
Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
60kg/132lbsx10
80kg/176lbsx8
80kg/176lbsx8
60kg/132lbsx20

MUST...GET...STRONGER...LEGS :bang:

There must be a reason why my squats absolutely suck ass. It could be a weak core, bad form, i dont' know. I know i'd be told if i was doing it wrong.

Leg Curls, Extensions
No.10x10
No.11x10
No.11x10

Lying Leg Curls
No.9x20
No.9x20

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20

Bit of a disjointed workout today as i had to spot a friend doing his incline bench max and show around this new huge guy, who's also a friend of mine, funkin' strong.

Portboy
02-26-2007, 02:02 PM
Legs
Squats
60kg/132lbsx5
60kg/132lbsx5
80kg/176lbsx5
80kg/176lbsx5
80kg/176lbsx5

Leg Extensions
No.9x10
No.10x10
No.11x10

Lying Extensions
No.7x10
No.8x10
No.9x10
No.10x10
No.11x10

Bench PR attempt tomorrow of 100kg/220lbs.

For the record, i had a pretty crappy day, woohoo.

Portboy
02-27-2007, 03:41 PM
Horizontal Push/Pull
Pull
Deadlift
60kg/132lbsx5
100kg/220lbsx5
100kg/220lbsx5
120kg/246lbsx3
130kg/286lbsx2
140kg/308lbsx1

Seated Cable Rows
No.7x10
No.9x8
No.9x8
No.10x8

Push
Flat Bench
Bar/20kg/44lbsx10
60kg/132lbsx5
70kg/154lbsx5
80kg/176lbsx3
90kg/198lbsx1
100kg/220lbs - MISS
100kg/220lbs - Slow Negative

Decided to max out tonight, but due to my ****ING weakness i ****ING FAILED LIKE A ****ING DICKHEAD. Made sure to get a negative rep in there for next time i try this.

:swear: ****


Incline Dumbell Press (stated ****ing weight per ****ing arm)
14kg/30lbsx10
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx5

****ED OFF WITH BEING ****ING WEAK :micro:

Portboy
02-28-2007, 11:02 AM
Legs (again)
Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
60kg/132lbsx10
80kg/176lbsx8
80kg/176lbsx6

Leg Extensions
No.10x12
No.11x12
No.12x10
No.13x10

Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Would've done the ol' lying extension for hammies, but big guys were on it, and i didn't wanna wait ages. Really need a rest day, not feeling so great.

Not sure if i'll ever reach my goal by the end of the year - 3pps. Looks out of reach.

Will have to consider the 'factors of a squat' and see what the hell i'm lacking on.

Portboy
03-02-2007, 12:12 PM
Vertical Push/Pull
Pull
Chins
BWx5
BWx5
BWx3
BWx7
BWx5

Pull Ups (semi-sup)
BWx6
BWx6
BWx5

Push
Dumbell Shoulder Press
14kg/30lbsx10
20kg/44lbsx8
25kg/55lbsx6
25kg/55lbsx6
25kg/55lbsx4

Bent-Over Raises
14kg/30lbsx10
14kg/30lbsx8
14kg/30lbsx8

Seated Lateral Raises
14kg/30lbsx8
14kg/30lbsx8
14kg/30lbsx6

Shrugs (trap bar)
60kg/132lbsx10
80kg/176lbsx8
80kg/176lbsx8
60kg/132lbsx18

Fantastic lack of progress...:bang:

Must find money for food, or just find food.

Portboy
03-03-2007, 05:33 PM
Legs
Squats
Bar/20kg/44lbsx10
60kg/132lbsx5
80kg/176lbsx5
80kg/176lbsx5
80kg/176lbsx5
90kg/198lbsx3

Leg Extensions
No.9x10
No.10x10
No.10x10
No.11x10

Lying Leg Curls/Extension thingys
No.8x20
No.9x10
No.10x10
No.11x8

Portboy
03-05-2007, 01:04 PM
Legs (again)
Cardio
10min bike warmup, moderate intensity

Squats
60kg/132lbsx10
80kg/172lbsx8
80kg/172lbsx8
90kg/198lbsx4
100kg/220lbsx6 :eek:

:clap: THATS WHAT III'MM TALKIN' BOUUT

It could've been the good day, it could've been the hoody i was wearing taking some pressure off my upper back, it could've been the one-off use of my ipod for a lift (blasting out 'Determined' by Mudvayne),it could've been the warmup, but bloody hell that was a serious improvement.

Leg Extensions
No.10x10
No.11x10
No.12x10
No.12x10

Lying Leg Curls
No.8x10
No.9x10
No.10x10

Shrugs
20kg/44lbsx12
25kg/55lbsx10
30kg/66lbsx10
30kg/66lbsx8

Portboy
03-06-2007, 12:22 PM
Horizontal Push/Pull
Pull
Rack Pulls (on smith machine, bar 30kg/66lbs)
70kg/154lbsx8
70kg/154lbsx8
90kg/198lbsx5
100kg/220lbsx5
110kg/242lbsx5

First time on the ol' rack pulls, i like the feel, but the unhooking part is a bit annoying.

Bent Barbell Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Dumbell Flat Bench (stated weight per arm)
14kg/30lbsx8
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx5

Improvement here. Can't remember if i did another set, got a bit carried away.

Dumbell Incline Bench (stated weight per arm)
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx5
35kg/77lbsx5

Another improvement! I couldn't believe it. Couldn't throw the dumbells back on the last set, got a mate to pass the second one up.

Portboy
03-07-2007, 03:10 PM
Legs
Cardio
5 min bike warmup, moderate intensity

Squats
60kg/132lbsx10
80kg/172lbsx8
80kg/172lbsx8
90kg/198lbsx3
100kg/220lbsx4

I know it wasn't as much as monday, but it felt good to know i could still actually squat that. Usually when i progress i'll somehow 'digress' the next session.

Leg Extensions
No.10x10
No.11x10
No.12x10
No.13x10
No.14x10
No.16x10
No.20x4

A mate insisted i'd give it a go, not the best form, but that's the whole rack o' weight. Ain't nothin' but a peanut.

Lying Leg Curls
No.8x20
No.9x10
No.10x10
No.11x10

YEEAHH BUDDYY!

Still leavin' out calves due to a football related incident couple of weeks ago that hurts if i do a calf raising type of motion.

Portboy
03-10-2007, 01:40 PM
Vertical Push/Pull (yesterday)
Pull
Chin-Ups
BWx5
BWx5
BWx5
BWx5
BWx5

Close-Grip Pulldowns
55kg/121lbsx10
60kg/132lbsx8
65kg/143lbsx8
70kg/154lbsx6

Bent-Over Rows
60kg/132lbsx8
60kg/132lbsx8
80kg/176lbsx2

Push
Dumbell Shoulder Press (stated weight per arm)
14kg/30lbsx8
20kg/44lbsx8
25kg/55lbsx6
25kg/55lbsx5

One-Arm Cable Side Raises (even though it is actually a pull, but whatever. NOTE: stated weights were done on both arms)
10kg/22lbsx10
15kg/33lbsx10
20kg/44lbsx10

Legs (PLUS, additional chest work,that would be today)
Cardio
Bike warmup, 5mins, light intensity

Squats
Bar/20kg/44lbsx8
60kg/132lbsx8
80kg/176lbsx8
90kg/198lbsx6
100kg/220lbsx4
110kg/242lbsx2 (face turned dodgy colour)
120kg/264lbs - Negative

Slight improvement on squats. Felt like doing 2 and half PPS to see how it felt, got it down but had to rest it on the cross beam things, just couldn't get the thing up.

Extensions
No.10x10
No.11x10
No.12x10
No.13x10

Lying Curls
No.8x20
No.9x10
No.9x10
No.10x10

Calf Raises
20kg/44lbsx20
40kg/88lbsx10

I should probably pay calves more attention, i just can't seem to be bothered with them...i know, i'm a bad person.

Additional Chest Workout
Flat Dumbell Press (stated weight per arm)
14kg/30lbsx10 (warmup)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8

Incline Dumbell Press (stated weight per arm)
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx5
35kg/77lbs - MISS(totally lost grip, then lost all possibility of doing it today...nailed it on the horizontal push/pull day though, so)

Portboy
03-13-2007, 02:17 PM
Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx8
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5
130kg/286lbsx3
140kg/308lbsx2
150kg/330lbsx1

New deadlift PR. Not a massive improvement, but an improvement none the less.

T-Bar Rows
20kg/44lbsx8
30kg/66lbsx8
35kg/77lbsx8
40kg/88lbsx8

Push
Flat Dumbell Press
14kg/30lbsx8
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8

I suck at flat bench.

Incline Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx5
35kg/77lbsx5

Saw a guy front squat 5pps today and 15 reps for 4pps back squat - that was nuts.

Portboy
03-15-2007, 08:05 AM
Legs (yesterday, rest today)
Squats (RE day)
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx10
80kg/172lbsx10
60kg/132lbsx20

Kept reps high, preparation for max outs on saturday.

Leg Press (sled weight 30kg/66lbs)
1ppsx10
2ppsx10
3ppsx6
2ppsx10

I SUCK at leg press, possibly because i actually have decent ROM but i absolutely love squats, so meh.

Seated Calf Raises
20kg/44lbsx20
20kg/44lbsx20
40kg/88lbsx10

Bi's and Tri's
Close Grip Bench (with an e-z bar, i think)
40kg/88lbsx10
50kg/110lbsx8
50kg/110lbsx8

Cable Curls + Cable Pressdowns (supersets, didn't really care about the weight, just did whatever)
Curlsx10
Pressdownsx10
Curlsx10
Pressdownsx10
Curlsx10
Pressdownsx10
Curlsx10
Pressdownsx10

Portboy
03-16-2007, 01:01 PM
Vertical Push/Pull
Pull
Chin-Ups
BWx6
BWx6
BWx6
BWx6
BWx6

Pull-Ups (semi sup grip)
BWx5
BWx5
BWx5

Push
Dumbell Shoulder Press (stated weight per arm)
14kg/30lbsx10 (warmup)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx6
30kg/66lbsx5

Bent-Over Seated Rear Raises + Seated Side Raises (supersetted)
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10

Would've gone heavier, but a big grumpy guy was curling next to what i wanted next, so.

Abs
BW+10kg/22lbsx10
BW+10kg/22lbsx10

Ego completely crushed today as one of the top Britains strongest man guys was in, training. Also a younger kid was doing some good deadlifting, followed by a group of three or four guys outlifting me on squats and deadlifts...it made me sad :( I know i can't be the best at everything, but it pisses me off.

Portboy
03-17-2007, 03:14 PM
Legs
Squats
60kg/132lbsx8
80kg/176lbsx8
100kg/220lbsx5
100kg/220lbsx5
110kg/242lbsx1 (hit the support bars on the way down, as i raised them just incase i had to bail out)

Pleased with the consistency on squats, gettin' 2pps for at least 5 reps for 2 sets, could've gotten the 110kg, but as i said, i hit the raised support bars on the way down, could've got it, and could've got it deep.

Deadlifts
60kg/132lbsx8
100kg/220lbsx6
100kg/220lbsx6
120kg/246lbsx5
130kg/286lbsx3
140kg/308lbsx2

Probably shouldn't have done this today.

Leg Press
2ppsx10
2ppsx10
2ppsx10
3ppsx6

Leg Extensions
No.13x10
No.13x10
No.13x10
No.14x10

Lying Leg Curls
No.8x20
No.9x10
No.10x10
No.11x10

Portboy
03-19-2007, 03:16 PM
Legs (again, along with misc, i guess you could call it that)
Squats
60kg/132lbsx10
100kg/220lbsx6
100kg/220lbsx6
100kg/220lbsx5
100kg/220lbsx5

Jumped in on sets with Oli Thompson, he was squatting 5pps on front squats, and back squatting 4pps for reps again. Absolutely nuts.

Leg Extensions
No.12x10
No.13x10
No.13x10
No.14x10

Lying Leg Curls
No.8x20
No.9x10
No.10x10
No.11x10

Bi's and Tri's (supersets again, didn't care about weight)
Cable Pushdownsx10
Cable Bar Curlsx10
Cable Pushdownsx10
Cable Bar Curlsx10
Cable Pushdownsx10
Cable Bar Curlsx10
Cable Pushdownsx10
Cable Bar Curlsx10

Shrugs (with the hexagon/pentagon shaped bar, type thing)
40kg/88lbsx12
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8
80kg/172lbsx10

Portboy
03-20-2007, 03:11 PM
Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx8
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5

Pretty hostile gym enviroment today, lost mental composure, and my legs were still sorta recovering from yesterday, so i took it light on the ol' deadlifts.

Seated Rows
No.8x10 (warmup)
No.10x8
No.10x8
No.11x8

Push
Flat Dumbell Press (stated weight per arm)
20kg/44lbsx10
20kg/44lbsx8
25kg/55lbsx8

Incline Dumbell Press (stated weight per arm)
25kg/55lbsx8
30kg/66lbsx5
35kg/77lbsx5
35kg/77lbsx5
40kg/88lbsx3

Pretty big dumbells and a serious step out of the league i should be in, mostly assisted but i bloody felt it.

Portboy
03-23-2007, 03:03 PM
Missed next lower workout due to the extra leg day i put in, yes, i am a terrible human being.

Vertical Push/Pull
Pull
CG Chins
BWx5
BWx5
BWx5
BWx5
BWx5

Pull Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Bent-Over Raises (stated weight per arm)
30lbs/13kgx10
30lbs/13kgx10
30lbs/13kgx10

Dumbell Shoulder Press (stated weight per arm)
30lbs/13kgx8
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx6
25kg/55lbsx6

Seated Side Raises (stated weight per arm)
30lbs/13kgx8
30lbs/13kgx8
30lbs/13kgx8

Portboy
03-26-2007, 03:44 PM
Legs (two days ago...saturday)
I don't think it's even worth documenting due to how poor this session was.
Weak squats. Bad form.

Legs (today)
Cardio
Bike, 5mins, light intensity

Squats
Bar/20kg/44lbsx10
60kg/132lbsx8
80kg/172lbsx8
90kg/198lbsx6
100kg/220lbsx2 (i think it was more, but it was poor squatting)

Leg Extensions
No.10x10
No.11x10
No.12x10
No.13x10

Seated Calf Raises
40kg/88lbsx*No idea, talked to a friend whilst doing 'em*
40kg/88lbsx*No idea, talked to a friend whilst doing 'em*

I really don't take calves seriously.

Lying Leg Curls
No.10x20
No.11x10
No.11x10

Portboy
03-28-2007, 12:58 PM
Horizontal Push/Pull (yesterday)
Pull
Deadlifts
60kg/132lbsx8
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5
130kg/286lbsx4
140kg/308lbsx5

The 5 reps on 3pps was a sign of quite a serious improvement and i'm starting to think that maybe i can up the ante a bit more.

Seated Cable Rows
No.8 (warmup)x10
No.10x8
No.10x8
No.11x8

Push
Incline Dumbell Press (stated weight per arm)
14kg/30lbsx8
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx5
30kg/66lbsx5

Flat Dumbell Press (stated weight per arm)
20kg/44lbsx8
20kg/44lbsx8

Lost focus and arms felt pretty pumped, therefore not allowing me to do much, it was quite overwhelming.

Pec-Deck (NOTE: i DO NOT like this excercise and i really don't care about it whatsoever)
100kg/220lbsx6
100kg/220lbsx4

Legs (that would be today)
Cardio
2mins, light-moderate intensity, bike.

Squats (NOT ATF, unfortunately)
Bar/20kg/44lbsx10
60kg/132lbsx8
80kg/172lbsx8
90kg/198lbsx4
100kg/220lbsx5

I keep being told to squat only to parallel, and sometimes just above. I do not like this but can't escape it due to the status of the person telling me todo so.

Calf Raises
40kg/88lbsx20
40kg/88lbsx30

Leg Extensions
No.11x10
No.12x10
No.13x10
No.14x10

Lying Leg Curls
No.8x10
No.9x10
No.10x10

Bi's and Tri's (supersetted: cable pushdowns with cable curls)
Cable Pushdownsx8
Cable Curlsx8
Cable Pushdownsx8
Cable Curlsx8
Cable Pushdownsx8
Cable Curlsx8

Traps
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx4

I like to include some upper back work on leg days so that my i've got something stronger to the rest the bar on the next time i squat.

Portboy
03-29-2007, 03:38 PM
Vertical Push/Pull
Pull
Chin-Ups
BWx6
BWx6
BWx6
BWx6

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Dumbell Shoulder Press (stated weight per arm)
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8
30kg/66lbsx2

GRR, weak delts.

Cable Lateral Raises (one arm at a time, stated weights and reps same for both arms)
15kg/34lbsx10
15kg/34lbsx10
20kg/44lbsx8

Abs (on decline bench)
BWx10
BW + 10kg/22lbsx8
BW + 10kg/22lbsx8

Portboy
03-31-2007, 10:11 AM
Legs
Cardio
5mins, light to moderate intensity

ATF Squats
60kg/132lbsx10
60kg/132lbsx10
70kg/154lbsx8
80kg/176lbsx8
100kg/220lbsx6
100kg/220lbsx5

Leg Extensions
No.10x10
No.11x10
No.12x10
No.13x10

Lying Leg Curls
No.9x20
No.10x10
No.10x20

Extra Chest Work
Flat Bench, Barbell
Bar/20kg/44lbsx10
60kg/132lbsx10
70kg/154lbsx5
90kg/198lbsx1
100kg/220lbs - MISS

Really really didn't have the energy this morning. Squats really took it outta me. In relation to my goals this year, i'm supposed to be 180lbs today, but i'm about 177. I know i shouldn't be cutting, due to this poor weight, but i don't wanna look like the michelin man for summer.

Portboy
04-02-2007, 07:46 AM
Legs (again)
Cardio
Bike, light to moderate intensity, 15mins.

Squats
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx5
60kg/132lbsx30

Pissed off with weak squats. Can't seem to get used to 2pps. Thought i'd have a little go at seeing how much i could do 1pps (poor, i know) for reps. Had a bit of a headache for the rest of the workout.

Leg Extensions
No.12x10
No.12x10
No.13x10
No.13x10

Lying Leg Curls
No.9x10
No.9x10
No.10x20

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Portboy
04-03-2007, 07:05 AM
Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx5
100kg/220lbsx5
120kg/264lbsx5
140kg/308lbsx1
150kg/330lbsx1

Attempted 160kg, but basically couldn't move it, didn't really have the belief.

Bent-Over Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Flat Bench (Barbell)
Bar/20kg/44lbsx10 (warmup)
60kg/132lbsx10
80kg/172lbsx5
80kg/172lbsx5
80kg/172lbsx5

Incline Dumbell Press
14kg/30lbsx10 (warmup)
25kg/55lbsx8
30kg/66lbsx5
35kg/77lbsx5
35kg/77lbsx5

Tried for consistent strength today, shouldn't have tried to max out on deads. I'll be missing tomorrows workout, to give my lower back a rest.

Portboy
04-04-2007, 02:37 PM
Random Update
Decided to leave the next lower workout and go straight into vertical push/pull tomorrow to give my lower back a rest.

I shall no longer be deadlifting every week. Found out it's way too much of a strain on the ol' CNS.

End communication.

Portboy
04-05-2007, 07:27 AM
Vertical Push/Pull
Pull
Close Grip Chins
BWx8
BWx8
BWx6
BWx5

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Seated Cable Rows
No.5x10 (warmup)
No.8x8
No.8x8
No.8x8

Felt weird putting a thickness back excercise on width day. Very weird.

Push
Dumbell Shoulder Press (stated weight, per arm)
14kg/30lbsx10 (warmup)
20kg/44lbsx10
20kg/44lbsx10
20kg/44lbsx10
25kg/55lbsx8

I've decided my delts suck, and therefore will be taking them alot more seriously. I'm almost 100% sure that my last set was in fact 10 reps, but just in case i'm wrong, i put it as less.

Seated Side Raises
*silver dumbells, really light*x8
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10

Also did some random cable curls, for the ol' arms. Not worth mentioning in detail.

Portboy
04-10-2007, 08:54 AM
Took a couple of days out, feels like it's been ages.

Horizontal Push/Pull
Pull
Bent-Over Barbell Rows
Bar/20kg/44lbsx10 (warmup)
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Seated Cable Rows
No.7x10 (warmup)
No.10x8
No.10x8
No.11x8

Push
Flat Dumbell Press
20kg/44lbsx8
20kg/44lbsx8
20kg/44lbsx8

Incline Dumbell Press
25kg/55lbsx8
30kg/66lbsx6
35kg/77lbsx5
40kg/88lbsx2

Did more than 2 reps on the ol' 40kg's, but i felt that they were too assisted to be worth mentioning.

Abs
Hanging Leg Raises (side raises)
BWx10
BWx10
BWx10

Decline Sit-Ups
BW + 10kg/22lbsx10
BW + 10kg/22lbsx10
BW + 10kg/22lbsx10

McVein
04-10-2007, 10:07 AM
nice workouts portboy.

Portboy
04-11-2007, 05:59 AM
nice workouts portboy.

Cheers ol' chap.

Legs
Cardio
Bike, light to moderate intensity, 5-10mins.

Squats
Bar/20kg/44lbsx10 (warmup)
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx8
110kg/242lbsx3
120kg/264lbsx2

It was good squattin' today :)

Leg Extensions
No.10x20
No.10x20
No.11x10

Lying Leg Curls
No.10x20
No.10x20
No.11x12

Leg Press Calf Pushes/Seated Calf Raises
Varying weight, can't really be bothered to specify. About 3 sets on each.

Portboy
04-13-2007, 02:00 PM
Vertical Push/Pull
Pull
Close Grip Chin-Ups
BWx5-6
BWx5-6
BWx5-6
BWx5-6

Wasn't really keeping count for some reason.

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Dumbell Shoulder Press (stated weight per arm)
14kg/30lbsx10 (warmup)
20kg/44lbsx10
25kg/55lbsx8
25kg/55lbsx6
30kg/66lbsx4

I got more, but i believe they were too assisted to record as my own. I threw them up though, which was good. Didn't have to get someone else to pass it up.

Seated Lateral Raises
*silver dumbells, really light*x10
*silver dumbells, really quite light*x10
*silver dumbells, really not as much as 30lbs*x10
*silver dumbells, a bit less than 30lbs*x8

Shrugs (trap bar)
40kg/88lbsx10
40kg/88lbsx10
60kg/132lbsx10
70kg/154lbsx8
80kg/176lbsx4 (grip slipped, and i really hurt my back)

Yeah, hurt my back. It may effect/affect squatting tomorrow. Dammit :mad:

Portboy
04-17-2007, 02:29 PM
Legs (three days ago)
It was quite a weak session. Squats, leg press, calf raises. I don't think it's even worth mentioning in detail as i was doing all this with a bad back.

Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx6
100kg/220lbsx5
120kg/264lbsx5
100kg/220lbsx5

As you can see, i didn't max out today. Getting used to deads again, also my back is still slightly bad, so. Took it light.

Bent Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Seated Cable Rows
No.7x8
No.10x8
No.11x8

Push
Flat Dumbell Press (stated weight per arm)
20kg/44lbsx8
25kg/55lbsx6
30kg/66lbsx6

Incline Dumbell Press (stated weight per arm)
30kg/66lbsx8
30kg/66lbsx8
35kg/77lbsx5
40kg/88lbsx1

I was getting the 40kg's up, but i feel they were too assisted to call my own, completely.

Portboy
04-18-2007, 08:00 AM
Legs
Cardio
Bike, light-moderate intensity, 2-5mins

Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx6
100kg/220lbsx6
100kg/220lbsx4

Leg Extensions
No.12x20
No.13x10
No.13x10

Seated Calf Raises
40kg/88lbsx30
40kg/88lbsx20
40kg/88lbsx20

Lying Leg Curls
No.10x12
No.11x10
No.11x10

fleep
04-18-2007, 04:06 PM
Legs
Cardio
Bike, light-moderate intensity, 2-5mins

Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx6
100kg/220lbsx6
100kg/220lbsx4

Leg Extensions
No.12x20
No.13x10
No.13x10

Seated Calf Raises
40kg/88lbsx30
40kg/88lbsx20
40kg/88lbsx20

Lying Leg Curls
No.10x12
No.11x10
No.11x10

Strong squatting good work

Bob
04-19-2007, 07:04 AM
:D Thankyou Bearwolf!

Thanks alot for writing this up! I suppose you're right about me reaching goals, so i suppose that maybe i don't need todo this. Maybe i'm hungry for strength. Although to me the weights i'm doing seem like alot, i know that in the grand spectrum of lifting i've barely made a dent.

When i look at people like Fuzzy and Stump i just wanna kick myself, and it's also why i don't think i really have any significant future for olympic lifting or bodybuilding (lol but thankyou for suggesting it); i feel that if i was gonna be any good i should be lifting alot more than i am now (plus i'm about 5'9" and quite narrow framed (http://www.wannabebigforums.com/showthread.php?t=92648) so BB'ing is out the window).

In this case, i'll probably stick to BGB, because as you said i am reaching my goals, so i guess i don't need to be changing things up. And yeah, i do have to make myself worry too much!

THANKYOU! THANKYOU! THANKYOU!

And THANKYOU to Built for the help :)
You are welcome Portboy...
But frankly, you can not compare yourself to folks like Fuzzy and Stumpster... there is only one person to compare yourself to - that dude that looks back at you in the mirror each day. Can you be better then him tomorrow? Can you put the effort in place to be stronger, more muscular, smarter and more athletic them him?

That's your question to answer.

Right now, you've made great progression. Could it have been better? Maybe, maybe not??? This much I can guarantee, there are a lot of youngsters out there that are jealous of your progress too. And I took a look at your pics, there are plenty out there that would be jealous of your cuts and defined muscles.

Again, I'm NOT telling you to stop BGB. In fact, I said I like your idea and to give this new program idea of yours a try. It won't hurt! In fact, I can almost guarantee, that if you keep your calories up to above 3200 and your protein up to >30%, then you WILL make some more good progress. And if you don't make physical progress, you WILL make mental progress!! You will learn for sure - gaining experience and knowledge.

Learning how to change up your program and when, is a big factor in continued progression. I wish I knew that when I was your age... I was doing the same thing for yrs on end. I now change on an almost monthly/weekly/daily basis for what I believe to be the best progression I can get with my genetics, time commitments and my current level of knowledge. My knowledge progresses all the time though.

If you enjoy watching Fuzzy and Stumpster's progress.. great.. but definitely watch these 2 things. #1.. they both eat incredible amounts of food-and usually healthy stuff too. #2.. they change things up - a lot. Fuzzy does rowing and he is throwing in the OLs. Stumpster has added KBs, 5x5s, strongman, etc to mix it up.

And the last thing... don't cut yourself short.. there are plenty of big time athletes, strongmen, OLifters and especially PLifters that are late bloomers. Or don't find their niche until they are in their 20s, 30s or perhaps even the 40s like my old arse.

GL dude...

Portboy
04-19-2007, 07:11 AM
You are welcome Portboy...
But frankly, you can not compare yourself to folks like Fuzzy and Stumpster... there is only one person to compare yourself to - that dude that looks back at you in the mirror each day. Can you be better then him tomorrow? Can you put the effort in place to be stronger, more muscular, smarter and more athletic them him?

That's your question to answer.

Right now, you've made great progression. Could it have been better? Maybe, maybe not??? This much I can guarantee, there are a lot of youngsters out there that are jealous of your progress too. And I took a look at your pics, there are plenty out there that would be jealous of your cuts and defined muscles.

Again, I'm NOT telling you to stop BGB. In fact, I said I like your idea and to give this new program idea of yours a try. It won't hurt! In fact, I can almost guarantee, that if you keep your calories up to above 3200 and your protein up to >30%, then you WILL make some more good progress. And if you don't make physical progress, you WILL make mental progress!! You will learn for sure - gaining experience and knowledge.

Learning how to change up your program and when, is a big factor in continued progression. I wish I knew that when I was your age... I was doing the same thing for yrs on end.

If you enjoy watching Fuzzy and Stumpster's progress.. great.. but definitely watch these 2 things. #1.. they both eat incredible amounts of food-and usually healthy stuff too. #2.. they change things up - a lot. Fuzzy does rowing and he is throwing in the OLs. Stumpster has added KBs, 5x5s, strongman, etc to mix it up.

And the last thing... don't cut yourself short.. there are plenty of big time athletes, strongmen, OLifters and especially PLifters that are late bloomers. Or don't find their niche until they are in their 20s, 30s or perhaps even the 40s like my old arse.

GL dude...

Wow, thankyou very much. I feel inspired! Thankyou for everything and the confidence boost!:)

Portboy
04-20-2007, 02:18 PM
Vertical Push/Pull
Pull
Close-Grip Chins (added weight is just a dumbell between the feet)
BWx6
BWx5
BW + 20kg/44lbsx5
BW + 20kg/44lbsx5
BW + 20kg/44lbsx4

New for me; couldn't get the full ROM that great as the dumbell hit the floor on the way down - the bar isn't that high.

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Bent-Over Raises (stated weight per arm)
13kg/30lbsx10
13kg/30lbsx10
13kg/30lbsx8

For the rear delts, i hope.

Dumbell Shoulder Press (stated weight per arm)
13kg/30lbsx10
20kg/44lbsx10
25kg/55lbsx8
25kg/55lbsx8
30kg/66lbsx6

Pretty good pressing today. Possibly going to put in military presses soon.

Shrugs (standard 20kg/44lbs bar)
60kg/132lbsx10
100kg/220lbsx4 (missed the rest, grip slipped and i ****ed up, should've left it)
80kg/172lbsx8
80kg/172lbsx8

Portboy
04-22-2007, 04:37 AM
Legs (yesterday)
Cardio
Bike, 5-10mins.

Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
80kg/172lbsx10
100kg/220lbsx5
100kg/220lbsx5
110kg/242lbsx1
120kg/264lbsx1

Possibly hit more reps on the 110kg/242lbs but i don't want to put down something that isn't official, so.

Leg Extensions
No.10x10
No.11x10
No.12x10

Seated Calf Raises
20kg/44lbsx20
40kg/88lbsx12
40kg/88lbsx12

Lying Leg Curls
No.10x10
No.10x10
No.11x10

Extra Chest Work
Incline Bench (barbell)
Worked up to 90kg/198lbsx1

Also did some flat bench and some cable curls, but it wasn't really a major focus of the day, so i don't feel it's worth recording in detail, also no PR's were made, other than a total of 30kg increase on incline bench, which is stated above.

Portboy
04-23-2007, 07:23 AM
Odd Workout
Getting a friend of mine sorted out with Bill Starr 5x5, so i went through the main 5 excercises with him. Had a few max outs, just for the sake of curiosity.

Did some: squats, deads and some bench. Nothing really amazing, however...

Squats
Worked up to a new PR: 130kg/286lbsx1

Was going for a second, but had to retreat down to the support bars.

Portboy
04-24-2007, 04:09 PM
Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx8 (overhand)
100kg/220lbsx5 (overhand)
120kg/264lbsx5 (can't remember)
140kg/308lbsx4 (mixed)
140kg/308lbsx4 (mixed)

Bent Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Incline Barbell Bench
Bar/20kg/44lbsx10
60kg/132lbsx8
70kg/154lbsx6
70kg/154lbsx6
80kg/172lbsx2
90kg/198lbsx1

I don't think the last set was all me, but i'm having a crappy day.

Flat Barbell Bench
60kg/132lbsx10
70kg/154lbsx5
60kg/132lbsx8

Arms were incredibly pumped, no way i could do more.

Portboy
04-25-2007, 09:54 AM
Legs
Cardio
Bike, 5-10mins, light intensity

Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx6
110kg/242lbsx4
120kg/264lbsx1
130kg/ - NEGATIVE/MISS

I was going for an actual rep on the last one, but i basically got it down to the supports and left it there, no mental preparation.

Leg Extensions
No.10x10
No.11x10
No.12x10

Calf Raises
40kg/88lbsx20
40kg/88lbsx10
40kg/88lbsx20

Lying Leg Curls
No.10x12
No.11x10
No.11x10

Portboy
04-27-2007, 01:09 PM
Vertical Push/Pull
Pull
Chins
BWx8
BWx8
BW + 20kg/44lbsx4
BWx6 (almost hit my head on the ceiling and started laughing)

Pull-Ups (semi-sup)
BWx5
BWx4

Again, started dancing and my friend kept making me laugh.

Push
Standing Military Press (barbell)
Bar/20kg/44lbsx10
30kg/66lbsx10
40kg/88lbsx10
50kg/110lbsx6
55kg/121lbsx4
60kg/132lbsx1

1pps was a bit ugly, but i got it up.

Seated Side Raises
*silver dumbells, really light*x10
14kg/30lbsx10

Shrugs
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx10

Productive atmosphere today, pleased with the workout - Morale +1 :)

Portboy
04-28-2007, 06:55 AM
Legs and Additional Chest Work
Cardio
5-10mins, light/moderate/high intensity.

Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
80kg/172lbsx10
80kg/172lbsx10
100kg/220lbsx8
100kg/220lbsx8

Decided/realised that i was actually always trying to max out on every leg session, so i went for a more RE approach today.

Leg Extensions
No.10x10
No.11x10
No.11x10
No.12x10

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx10
40kg/88lbsx20

Lying Leg Curls
No.10x10
No.10x10
No.5x10

Thought i had screwed my knee real bad, so took it light - the knee is fine.

Flat Dumbell Press (stated weight is per arm, obviously)
20kg/44lbsx10
25kg/55lbsx8
25kg/55lbsx6
30kg/66lbsx5
35kg/77lbsx5

I suck at flat dumbell pressin'.

CG Bench (no idea how much the e-z bar is)
40kg/88lbsx8
60kg/132lbsx3
40kg/88lbsx6
90kg/198lbsx10

Cable Curls
No idea about the weight, just did them.

Portboy
04-30-2007, 11:15 AM
Legs (and some random arm work)
Cardio
5-10mins, light/moderate/high intensity.

Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
80kg/172lbsx10
100kg/220lbsx6
110kg/242lbsx4
120kg/264lbsx1 (went for second, but i hit the supports on the way down, so i left it there, then set up again)
120kg/264lbsx1

Leg Extensions
No.8x10
No.8x10
No.8x10

Lying Leg Curls
No.10x12
No.11x10
No.11x10

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Did some random curls and pressdowns...woo. Really got to get rid of the leg curlin', must remember to start doing lunges and perhaps SLDL's for the ol' hammies.

Jaybird88
04-30-2007, 12:59 PM
Yea, I'm replacin Leg Curls with SLDL's for the first time tonight. We'll see how it goes :) Best of luck!

Portboy
05-01-2007, 03:58 PM
Horizontal Push/Pull
Pull
Deadlift
60kg/132lbsx10 (overhand)
100kg/220lbsx5 (overhand)
100kg/220lbsx5 (overhand)
120kg/264lbsx5 (overhand)
130kg/286lbsx4
140kg/308lbsx4

Bent-Over Row
Bar/20kg/44lbsx10 (warmup)
40kg/88lbsx10
60kg/132lbsx8
60kg/132lbsx8

Push
Incline Dumbell Press (stated weight per arm)
25kg/55lbsx8
30kg/66lbsx6
30kg/66lbsx6
35kg/77lbsx5
35kg/77lbsx5

Flat Dumbell Press (stated weight per arm)
25kg/55lbsx8
25kg/55lbsx8
30kg/66lbsx6

I think i did another set with the 35kg's, but i can't remember for sure, so.

Portboy
05-02-2007, 12:38 PM
Legs
Cardio
Bike, 5mins, light/moderate/high intensity

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Squats
60kg/132lbsx10
80kg/172lbsx10
100kg/220lbsx8
100kg/220lbsx6
110kg/242lbsx3
60kg/132lbsx30

Told i had one more left in the tank, for the 110kg/242lbs that is.

Straight-Legged Deadlifts
Bar/20kg/44lbsx10
60kg/132lbsx10
60kg/132lbsx8
60kg/132lbsx8

I certainly liked the SLDL's. Probably keeping them now, however i'll have to put them on the weeks where i won't have been deadlifting the day before (every other week). Didn't start lunges today.

Portboy
05-04-2007, 10:20 AM
Vertical Push/Pull
Pull
Pull-Ups (palms facing away, either shoulder width, or narrower)
BWx5
BWx5
BWx5
BWx5
BWx5

Usually do chin-ups, so i thought i'd just switch it around.

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Dumbell Shoulder Press
14kg/30lbsx10 (warmup)
20kg/44lbsx10
20kg/44lbsx10
25kg/55lbsx10
25kg/55lbsx10
30kg/66lbsx6

Maybe too much volume? But my delts don't seem to want to grow!

Bent-Over Raises
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Seated Side Raises
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Barbell Shrugs
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

Portboy
05-05-2007, 09:01 AM
Legs
Cardio
Probably about 2mins, went a bit nuts on the intensity and speed.

Squats
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx5
100kg/220lbsx6

Bummed out with how hard these felt today. I just can't seem to get used to 2pps.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Straight-Legged Deadlifts (on a raised box thing, for a better ROM)
Bar/20kg/44lbsx10
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Something didn't feel right about todays workout. I'm pretty overdue for a bad phase anyhoo, so maybe this is a sign. Looking into including: agility drills, HIIT (after starting some SS cardio), and if i get my head round it - plyometrics. Looking to get better conditioned. Turns out i'm pretty obsessed with reaching my goals - especially my squat goal.

Portboy
05-08-2007, 03:30 PM
So i missed out yesterdays non-compulsory leg work and todays workout, was...not that great. It could be due to eating badly, or its because its a bad phase, or its because i genuinely suck.

Horizontal Push/Pull
Pull
Seated Cable Rows
No.5x10 (warmup)
No.10x8
No.10x8
No.11x8

T-Bar Rows (chest supported)
15kgx10 (warmup)
20kg/44lbsx8
30kg/66lbsx8
40kg/88lbsx8

Push
Incline Barbell Press
40kg/88lbsx10
60kg/132lbsx10
60kg/132lbsx8
80kg/172lbsx3

Flat Dumbell Press (stated weight per arm)
20kg/44lbsx8
25kg/55lbsx6
30kg/66lbsx5
25kg/55lbsx6

The dumbells were not good. For some reason i even had trouble kicking myself back up (i don't drop them). Weak, weak, weak, weak. Crap form as well.

Portboy
05-09-2007, 10:40 AM
Legs
Squats
Bar/20kg/44lbsx20
60kg/132lbsx10
80kg/172lbsx8
90kg/198lbsx8
100kg/220lbsx6
100kg/220lbsx5
110kg/242lbsx3

Straight-Legged Deadlifts
40kg/88lbsx10
60kg/132lbsx8
60kg/132lbsx8

Standing Calf Raises
2ppsx12
2ppsx12
3ppsx10

Probably should've done some arm work. Looking into doing front squats on one of the leg days.

Portboy
05-11-2007, 05:56 PM
Vertical Push/Pull
Pull
Pull-Ups (palms facing away)
BWx5
BWx5
BWx5
BWx5
BWx5

Pull-Ups (semi-sup, palms facing each other)
BWx5
BWx5
BWx5

Push
Bent Over Raises (for rear delts, stated weight per arm)
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Standing Military Press
Bar/20kg/44lbsx10
40kg/88lbsx8
50kg/110lbsx5 (ugly)
40kg/88lbsx8
40kg/88lbsx6

Sucked at military presses today. Having weak delts is crushing. Will really have to have patience here.

Seated Lateral Raises (stated weight per arm)
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx8

Shrugs (barbell)
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx10
80kg/172lbsx10

Portboy
05-12-2007, 09:32 AM
Legs (and additional chest work)
Cardio
5mins, light/moderate/high intensity

Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
80kg/172lbsx10
100kg/220lbsx6
100kg/220lbsx5
100kg/220lbsx3 Then had to leave it on the support bars.

I know what you're thinking - how can anyone suck SO BAD at squats?! It's just unthinkable, and yet, here i sit with weak ass toothpick legs that can't seem to squat anything over 220lbs.

Seated Calf Raises
40kg/88lbsx30
40kg/88lbsx20
40kg/88lbsx20

I have no idea why i didn't do anything else for legs. I'm doing my best to stay away from the extensions and lying leg curls. Supposed to have done SLDL's today, but after screwing up on squats. I seemed to have lost all hope.

Chest
Flat Bench (with the bar)
Bar/20kg/44lbsx10 (warmup)
40kg/88lbsx10 (warmup)
60kg/132lbsx3
60kg/132lbsx3
60kg/132lbsx3
60kg/132lbsx3 (attempting some DE work here, or 'speed' bench)
80kg/172lbsx5
90kg/198lbsx3 (PR)
100kg/220lbsx2 (PR!!)

Couldn't believe it. After getting my first rep i exhaled with a 'YES!'. This was a good lift today. A real sign of hope after screwing up with squats.

Portboy
05-14-2007, 03:18 PM
Legs
Cardio
Bike, 5-10mins, light/moderate/heavy intensity.

Box Squats (DE Work)
Bar/20kg/44lbsx10 (warmup, without box)
Bar/20kg/44lbsx5 (with box, to get the feel of exploding up from the box and making sure heights were suitable)
40kg/88lbsx4 (getting the feel for getting up as fast as possible)
40kg/88lbsx4 (still wanted to get the feel)
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2

100kg/220lbsx6 (without box)

First time box squatting today. Fed up with what i would consider a plateu on squats. I think i was doing them right. Basically, i would squat down on to the box - sit on it basically, and then try and get back up as fast as possible. It was crushingly hard (not sure if thats a word, but yeah).

The 100kg/220lbs felt alot faster and a friend gave me some 'kudos' for the speed on them. I think i can learn to love DE work now :) They dramatically helped with bench, i feel, so hopefully my squats shall get better.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Lying Leg Curls
No.10x20
No.11x20
No.12x10

Straight-Legged Deadlift
60kg/132lbsx8
60kg/132lbsx8

Just some quick SLDL's at the end. Probably shouldn't have done this due to deadlifts tomorrow.

Portboy
05-15-2007, 05:08 PM
Horizontal Push/Pull
Pull
Deadlifts
140kg/308lbsx5
140kg/308lbsx5
140kg/308lbsx5
140kg/308lbsx5

The above are the working sets. I warmed up on 1pps, 2pps, etc. up to the 3 a side.

I've decided that i keep on shifting my focus around on training and realised i actually have to be keeping emphasis on my big threes if i actually want to reach my goals. I've been quite obsessed with squats lately, in particular.

Bent-Over Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Flat Dumbell Press (stated weight per arm)
20kg/44lbsx10
25kg/55lbsx10
30kg/66lbsx6
35kg/77lbsx6

I seem to be worse at the 'rough neck' part of dumbell pressing, i.e. actually throwing the weights back to get into position...this annoys me.

Incline Dumbell Press (stated weight per arm)
30kg/66lbsx5
30kg/66lbsx5
35kg/77lbs - Couldn't get them up.
35kg/77lbsx5

Portboy
05-17-2007, 05:25 AM
Lower (yesterday)
Cardio
Bike, 5-10mins, light/moderate/high intensity

Squats
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx6
100kg/220lbsx6

I really do suck at squats. I don't think i'll ever hit 3pps.

Seated Calf Raises
20kg/44lbsx20
40kg/88lbsx20
40kg/88lbsx20

Leg Extensions
No.5x10
No.10x10
No.10x10

Really didn't want to do these, but for some reason i did. I really would like to replace these with lunges, but for some reason i'm reluctant todo so.

Lying Leg Curls
No.10x20
No.11x10
No.11x10

CRAZYY ARMZ ANDZ TEH BICEPTZZZ WORKZZ!1!!1!!!1
Some cable curls, pushdowns. wasn't really keeping count or caring about the weight. Probably should've cared.

Goal Update
On the OP (2nd of January 2007):
Age: 17
Bodyweight: 77kg/170lbs

Squat: 80kg/176lbs x 8 - THIS IS POOR, i'm disappointed
Deadlift: 120kg/264lbs x 4
Bench: 90kg/198lbs x 1

Current, as i sit here on the 17th of May 2007:
Age: 17 (18 in 2 months)
Bodyweight: 177lbs/80kg (added: 3kg/7lbs since 2nd of January 2007)

Squat: 120kg/264lbsx1 (added: since 2nd of January 2007)
Deadlift: 150kg/330lbsx1 (added: since 2nd of January 2007)
Bench: 100kg/220lbsx2 (added: since 2nd of January 2007)

Goals, to reach by 31st of December 2007
Bodyweight: whatever it takes.

Squat: 140kg/308lbs (need: 40kg/88lbs)
Deadlift: 180kg/396lbs (need: 20kg/44lbs)
Bench: 120kg/264lbs (need: 20kg/44lbs)

Probably something wrong with the calculations there, but yeah.

Portboy
05-18-2007, 08:47 PM
Vertical Push/Pull (yesterday)
Pull
Close-Grip Chins
BWx8
BWx8
BWx6
BWx6

Pull-Ups (semi-sup)
BWx6
BWx6
BWx6

Push
Dumbell Shoulder Press (stated weight per arm)
20kg/44lbsx10
25kg/55lbsx8
25kg/55lbsx10
30kg/66lbsx6
30kg/66lbsx6

Lateral Raises (stated weight per arm)
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Bent-Over Raises (stated weight per arm)
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Shrugs
60kg/132lbsx10
80kg/172lbsx10
90kg/198lbsx10
100kg/220lbsx10

Decline Sit-ups
BW + 20kg/44lbsx12
BW + 20kg/44lbsx12
BW + 20kg/44lbsx12

Also did some arm work.

Portboy
05-21-2007, 03:50 PM
Legs (and some tricep work)
Cardio
Bike for about 5 mins, light/moderate/high intensity.

Box Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
60kg/132lbsx4
60kg/132lbsx4
60kg/132lbsx4
60kg/132lbsx4
60kg/132lbsx4

Two reps per set didn't really feel like enough, so i foolishly did four. Really trying to explode off the box best i can. It turns out i really lack speed.

Seated Calf Raises
40kg/88lbsx30
40kg/88lbsx20
40kg/88lbsx25

TRICEPTZZ
CGBP (using an e-z bar, by the way)
40kg/88lbsx8
50kg/110lbsx8
60kg/132lbsx5

Rope Pull (behind the head pull down toward ground things)
30kg/66lbsx8
35kg/77lbsx8
40kg/88lbsx8

Portboy
05-22-2007, 01:58 PM
Horizontal Push/Pull
Pull
Deadlifts (Dynamic Effort, all overhand)
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3

^^ Just the working sets. I like fast deadlifts :clown:

Bent-Over Rows (different bar, no idea how much)
40kg/88lbsx8
40kg/88lbsx8
40kg/88lbsx8

Push
Flat Barbell Press
Bar/20kg/44lbsx10
40kg/88lbsx10
60kg/132lbsx10
60kg/132lbsx3
60kg/132lbsx3
70kg/154lbsx5
80kg/172lbsx3
90kg/198lbsx2
100kg/220lbs - MISSx2

I mean, on the last set, i moved it, but i feel they were too assisted to count. I HAVE DONE THIS BEFORE. Which is why i am annoyed.

Incline Dumbell Press (stated weight per arm)
20kg/44lbsx10
25kg/55lbsx8
30kg/66lbsx8
35kg/77lbsx6

I THINK that i got 8 reps on the last set, but just to be sure i'll put it as six.

Portboy
05-23-2007, 11:23 AM
Lower
Cardio
Bike for a few mins, light, moderate to high intensity.

Squats
100kg/220lbsx8
100kg/220lbsx8
100kg/220lbsx8
60kg/132lbsx12

I was going to go for 30 again on the last set (1pps) but something happened and i didn't in the end.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Lying Leg Curls
No.10x12
No.11x10
No.11x10
No.12x10

Decline Sit-Ups
BW + 20kg/44lbsx12
BW + 20kg/44lbsx12

Portboy
05-25-2007, 04:29 PM
Vertical Push/Pull
Pull
Chins
BWx8
BWx5 (started laughing)
BW + 10kg/22lbsx5
BW + 20kg/44lbsx4

I liked the weighted chins. To my surprise it added some stability and i didn't swing as much.

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Bent-Over Raises
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10

Dumbell Shoulder Press
14kg/30lbsx10
20g/44lbsx10
25kg/55lbsx10
30kg/66lbsx5
30kg/66lbsx6
35kg/77lbs - MISS

Had to get the second dumbell passed up. I was determined to reach this today, but i screwed up and couldn't even move it basically. DAMMIT. Also, i had a tingly bicep related thing, possibly due to the heavy chins.

Seated Lateral Raises
*silver dumbells, really light*x20
14kg/30lbsx10
14kg/30lbsx10

Shrugs
60kg/132lbsx10
80kg/172lbsx10
100kg/220lbsx10

Portboy
05-26-2007, 07:32 AM
Lower (and some chest and tricep work)
Cardio
Bike, 5mins, moderate intensity.

Squats
Bar/20kg/44lbsx10
40kg/88lbsx10
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx5
110kg/242lbsx3 (MY SHORTS SPLIT UP THE BACK! ASS EXPOSED)
120kg/264lbsx2
130kg/286lbsx1

Ruined my favourite pair of shorts. They split completely up the back. Pretty hardcore though, i felt pretty good about squats. My year long target of 3pps should be reached possibly ahead of schedule.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Chest
Incline Bench
Worked up to about 90kg/198lbsx1

Triceps
One-Arm Pulldowns
and
CG Bench (on the E-Z bar)

3x8 on both excercises.

Portboy
05-28-2007, 10:42 AM
Lower
Cardio
Light/moderate intensity on bike, 5mins.

Box Squats
60kg/132lbsx3
40kg/88lbsx2
50kg/110lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx3

Some possible inaccuracies in relation to the sets and reps. Yes i am a bad person for not keeping count.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Lying Leg Curls
No.10x10
No.11x10
No.11x10

Portboy
05-29-2007, 04:50 PM
Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx6
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5

Kept the deadlifts weak today. I'm not sure why, i think its because my ass really doesn't start low enough. Stripping it all back to form.

Bent-Over Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Seated Rows
No.8x8
No.9x8
No.9x8

Push
Flat Dumbell Press (stated weight per arm)
20kg/44lbsx10
25kg/55lbsx8
30kg/66lbsx6
35kg/77lbsx6
40kg/88lbsx4 (kicked these back into position myself, no pass up)

BTW, the fact i got the 88's into place myself is an accomplishment on its own.

Incline Dumbell Press
25kg/55lbsx8
30kg/66lbsx8
35kg/77lbsx6
35kg/77lbsx5

dblockspky
05-29-2007, 05:57 PM
Sorry about your shorts the other day man that must of sucked lol. And great workout today. I know what you mean with being able to get the weight up. When using heavier weight just getting that **** back sometimes is a workout in itself.

Portboy
05-30-2007, 07:55 AM
Sorry about your shorts the other day man that must of sucked lol. And great workout today. I know what you mean with being able to get the weight up. When using heavier weight just getting that **** back sometimes is a workout in itself.

Thanks! Yeah they were my favourite shorts too, dammit.

Lower
Cardio
Bike, light, 5mins.

Squats
100kg/220lbsx8
100kg/220lbsx8
100kg/220lbsx8

These were 3 seriously ball-breaking sets. 8 reps on 2pps is pretty mother-funkingly hard for me.

SLDL's
60kg/132lbsx8
60kg/132lbsx8

Seated Calf Raises
35kg/77lbsx20
35kg/77lbsx20
35kg/77lbsx20

Arms
Standing Curls? (thin bar, not the standard 45lbs)
20kg/44lbsx8
20kg/44lbsx8
20kg/44lbsx8

Skullcrushers (on an e-z bar)
10kg/22lbsx8
20kg/44lbsx8

Behind the head tricep raising thingys (?)
Pfft, not sure. I rreally don't care about arms enough!

E-Z Bar Preacher Curls
10kg/22lbsx8
20kg/44lbsx10
20kg/44lbsx8

Superset - Cable Curls, Tricep Pushdowns
4 sets of about 8 reps on each.

Abs
BW + 20kg/44lbsx10
BW + 20kg/44lbsx10

Portboy
06-03-2007, 10:07 AM
Vertical Push/Pull (friday, two days ago)
Pull
Chin-Ups
BWx8
BW + 10kg/22lbsx6
BW + 20kg/44lbsx4

I like weighted chins.

Pull-Ups
BWx6
BWx6
BWx6

Push
Dumbell Shoulder Press
14kg/30lbsx8
20kg/44lbsx10
25kg/55lbsx10
30kg/66lbsx6

Can't remember exact sets, but i know i went up to the 30's.

Lateral Raises (standing)
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10
14kg/30lbsx8

Shrugs
60kg/132lbsx10
100kg/220lbsx8
80kg/172lbsx8
80kg/172lbsx8
60kg/132lbsx10

Lower (yesterday)
Squats
Bar/20kg/44lbsx10
60kg/132lbsx10
100kg/220lbsx6
100kg/220lbsx5

Serious hangover, really shouldn't have gone to the gym.

Played some football today to work off yet another hangover (it worked), yes two days in a row. Decided that i am way too slow, and should probably start some SS cardio and agility drills, as well as working up to some HIIT.

Portboy
06-05-2007, 06:28 AM
Metcon (?)
So i tried the punch bag work. It killed me; could've been due to the football earlier, but holy crap. Not actually sure if its called metabolic conditioning or what, but yeah, correct me if i'm wrong.

Shoulder to the leftx10
Shoulder to the rightx10
Time: 1:17

Rest

Shoulder to the leftx10
Shoulder to the rightx10
Time: 1:10

Rest

Shoulder to left and squatx20
Shoulder to right and squatx20
Time: 1:23

The squats killed me alot more than i thought, i was really really struggling.

Portboy
06-05-2007, 11:36 AM
Horizontal Push/Pull (missed yesterdays non-compulsory lower day, due to destroyed legs)

Upper body mobility drills (most of the ones in the lower section of 'Shouldering Through the Pain')

Pull
Deadlifts
60kg/132lbsx8 (overhand, warmup)
100kg/220lbsx5 (overhand)
140kg/308lbsx5 (mixed)
150kg/330lbsx2 (PR)
160kg/352lbsx1 (PR)

Bent Rows
Bar/20kg/44lbsx10
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Seated Rows
No.7x8
No.9x8
No.9x8
No.9x8

Push
Incline Dumbell Press
20kg/44lbsx10
25kg/55lbsx8
30kg/66lbsx5
35kg/77lbsx2? Then dropped the weight, could've dislocated my shoulder, smashed my face in, and broke the foot of my mate who was spotting me, i'm good though :)

Flat Dumbell Press
30kg/66lbsx8
35kg/77lbsx5
35kg/77lbsx5

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

So the chest workout didn't go so great, but i'm pretty happy with the deadlift PR, puts me closer to my goals and it means i only need 20kg/44lbs more on the bar to reach my year long goal.

Portboy
06-06-2007, 07:46 AM
Lower
Cardio
5mins, light/moderate bike.

Squats
100kg/220lbsx8
100kg/220lbsx8
100kg/220lbsx8

Again, 3 seriously ball-bustin' sets.

Standing Calf Raises (on a squat machine type lookin' thing)
1ppsx10
2ppsx10
3ppsx10

I should probably do more for legs.

CG Bench (again, using an e-z bar)
20kg/44lbsx10
40kg/88lbsx8
40kg/88lbsx6 (one of the plates kept hitting the seat of the preacher curl thing, i thought i was going crazy)
45kg/99lbsx8

Portboy
06-09-2007, 06:46 AM
Vertical Push/Pull (yesterday)
Pull
Chin-Ups
BWx8
BWx8
BWx8
BW + 10kg/22lbsx5

Pull-Ups (palms facing eachother)
BWx5
BWx5

Pretty tired from the chins, found these hard today.

Push
Standing Military Press
Can't remember the other working sets exactly, but i got up to:
1ppsx4

Seated Lateral Raises (stated weight per arm)
*silver dumbells, really light*x8
*silver dumbells, really light*x8
14kg/30lbsx8

Bent-Over Raises (stated weight per arm)
*silver dumbells, really light*x8
*silver dumbells, really light*x8
14kg/30lbsx8

Did some light shruggin' too.

Lower (today)
Cardio
Couple of mins on the bike, to get the blood flowin'.

Squats
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5

^^ A good sign, really. Really happy with this - even though it doesn't seem like it.

Leg Extensions :redface:
No.6x8
No.6x8
No.7x8

Light, mainly because i dont like leg extensions, also because i wasn't using the grip things to keep my body down.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Lying Leg Curls :(
No.10x10
No.10x10
No.11x10

Extra Chest work
Incline Bench Press
Worked up to 90kg/198lbsx1

Standing Barbell Curls
20kg/44lbsx8
20kg/44lbsx8
20kg/44lbsx8

Portboy
06-11-2007, 11:30 AM
Lower
Cardio
2-5mins, light/moderate intensity.

Box Squats
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2

Still don't think i'm doing them fast enough.

SLDL's
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Standing Calf Raises (done on a weird squat machine type thing)
2ppsx10
2ppsx12
3ppsx10

Did some shruggin' aswell, but not really worth recording i dont think - it was light.

Portboy
06-12-2007, 11:43 AM
Horizontal Push/Pull
Pull
Seated Rows
No.8x10
No.9x8
No.10x8
No.11x8

Bent Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Incline Dumbell Press
20kg/44lbsx10
25kg/55lbsx8
25kg/55lbsx8

As you can see i kept the incline work light today; this is mainly because i wanted to hit 2pps again on flat.

Flat Bench Press
60kg/132lbsx15
60kg/132lbsx3 (fast)
60kg/132lbsx3 (fast)
70kg/154lbsx5
80kg/172lbsx5
90kg/198lbsx3
100kg/220lbsx1

There was at least 1 rep, but i don't count a rep if another pair of hands are needed - even if they aren't taking the weight.

I haven't been eating all that well lately, mum is on holiday and i still don't have a job - GRR - so not that much food in the house.

I hate being weak :bash:

Portboy
06-13-2007, 04:06 PM
Lower
Squats
100kg/220lbsx8
100kg/220lbsx8
100kg/220lbsx8

Didn't really warm up that much, still managed it though.

SLDL's
Bar/20kg/44lbsx10
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Arm work (can't really be bothered to record specific weights)
- CGBP (again, on an E-Z bar)
- Behind the Head Tri Extension Thingys
- Preacher Curls
- Cable Curls

Lost a bit of weight since mum went away on holiday, so the food disappeared and i'm still a lazy bum and do not have a job.

Portboy
06-15-2007, 12:38 PM
Vertical Push/Pull
Pull
Chin-Ups
BWx8
BW + 10kg/22lbsx6
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5

I've said it before, and i'll say it again - i like weighted chins.

Pull-Ups
BWx5
BWx5
BWx5

Push
Dumbell Shoulder Press
14kg/30lbsx8
20kg/44lbsx10
25kg/55lbsx8
25kg/55lbsx6
25kg/55lbsx5

WEAK WEAK DELTS, GRRR.

Superset: Seated Lateral Raises/Bent Over Raises
14kg/30lbsx8/14kg/30lbsx8
14kg/30lbsx8/14kg/30lbsx8
14kg/30lbsx8/14kg/30lbsx8

Barbell Shrugs
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8

North
06-15-2007, 12:42 PM
Nice weighted chins

Portboy
06-16-2007, 12:26 PM
Nice weighted chins

Cheers!
Lower
Cardio
Bike, 5mins?

Squat
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5

Seriously ballz to the wall. I've decided i'd like to overshoot my goal, and when i max out for 3pps i want to do better than i expect :) So i'll be keeping well under and hoping to get higher reps with higher weight (?). Ah, you know what i mean.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
55kg/121lbsx20

SLDL's
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Did some extra chest work, too, but i think it was way too weak to even bother recording.

North
06-16-2007, 10:44 PM
If you could do 242 for 5x5 i'm sure your very close to 3 PPS

Portboy
06-19-2007, 11:16 AM
If you could do 242 for 5x5 i'm sure your very close to 3 PPS

Cheers man, i certainly hope i can get it!

Horizontal Push/Pull
Pull
Approx 4" Deficit Pulls
60kg/132lbsx6
80kg/176lbsx5
80kg/176lbsx5
100kg/220lbsx6

Ass started really quite far down.

One-Arm Dumbell Rows
25kg/55lbsx8
25kg/55lbsx8
30kg/66lbsx8

Seated Rows
No.8x8
No.9x8
No.10x8

Push
Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

Realised i was trying to go heavy every session, so i kept it light.

Incline Dumbell Press
25kg/55lbsx8
30kg/66lbsx8
30kg/66lbsx8

Portboy
06-20-2007, 01:31 PM
Lower
Cardio
Bike, 5mins

Squats
100kg/220lbsx8
100kg/220lbsx8
100kg/220lbsx8

Ballz to the wall, again.

Standing Calf Raises
2ppsx10
3ppsx10
3ppsx10

Lying Leg Extensions
No.9x12
No.10x10
No.10x10

Arms
Superset: Preacher Curls/CGBP
Pfft, didn't really keep count of weight, just did it.

Did some one-arm cable curls and tricep pushdowns, too.

Portboy
06-22-2007, 12:39 PM
Vertical Push/Pull
Pull
Close-Grip Chin-Ups
BWx8
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Dumbell Shoulder Press
20kg/44lbsx10
20kg/44lbsx10
20kg/44lbsx10

WEAK DELTS. Realised i was doing the same as i was for chest - always trying to max out because i only train delts directly once a week, so. Decided to actually keep to a more regimented set and rep scheme. Must take upper body more seriously!

Standing Lateral Raises
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x8
14kg/30lbsx8

Pretty strict form on these today.

Shrugs
60kg/132lbsx10
60kg/132lbsx10
80kg/176lbsx8

North
06-22-2007, 02:01 PM
great chins and pullups, doing both of those must've been a good workout itself.

Portboy
06-23-2007, 09:06 AM
great chins and pullups, doing both of those must've been a good workout itself.

Yeah, chin-ups especially used to kill me and i lacked the mental strength to do them!

Lower
Cardio
Bike, 5mins

Squats
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
120kg/264lbsx4

I had one more left in the tank for the 2 and a half PPS! It was a good squat session today, really pleased with how it went. Looking back over, i believe that it was a 2 rep increase on my previous attempt at 120kg/264lbs.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

I always keep the weight the same for seated calve raises, mainly because i don't feel i've ever gotten round to taking it slow and really burning them out, or something, i bounce them way too much.

Lying Leg Curls
No.10x20
No.10x20

Arm work
Preacher Curls
CGBP
Standing Cable Curls

Portboy
06-25-2007, 02:43 PM
Lower
Box Squats
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx2
60kg/132lbsx3
60kg/132lbsx3

Really lost count of reps and sets. Yes, bad person again.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
60kg/132lbsx20

Leg Extensions :redface:
No.10x10
No.11x10
No.12x10

SLDL's
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Supersetted: Weighted Twist Things // Decline Situps
BW + 10kg/22lbsx10 // BW + 20kg/44lbsx12
BW + 10kg/22lbsx10 // BW + 20kg/44lbsx12
BW + 10kg/22lbsx10 // BW + 20kg/44lbsx12

Portboy
06-26-2007, 05:26 PM
Horizontal Push/Pull
Pull
DE Deadlifts (supposed to be doing rack pulls today, but...didn't)
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3
100kg/220lbsx3

All pretty fast and grr, like.

Bent Rows
60kg/132lbsx5
60kg/132lbsx5
60kg/132lbsx5
60kg/132lbsx5

Kept the reps less today, i don't feel it in my back enough.

Push
Incline Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8

Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8

No max out attempts today. I kept to my guns, as it were.

Portboy
06-29-2007, 04:37 AM
Lower (day before yesterday)
Squats
100kg/220lbsx8
100kg/220lbsx8
100kg/220lbsx8

BLoody hard, but i did 'em, as per usual. Yipee.

Standing Calf Raises
2ppsx10
3ppsx10
3ppsx10

Arm work
Standing Cable Curls
Preacher Curls

Portboy
06-29-2007, 01:29 PM
Vertical Push/Pull
Pull
Chin-Ups
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Seated Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

Seated Bent Raises
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10

Seated Lateral Raises
*silver dumbells, really light*x10
*silver dumbells, really light*x10
*silver dumbells, really light*x10

Shrugs (on trap bar)
1ppsx12
1ppsx12
2ppsx8

Portboy
07-03-2007, 10:37 AM
Missed the next lower workout as I had a pretty big football/soccer match the following day and wanted fresh legs. This is the second year running that two of my friends challenge each other to a 11 vs. 11 football. It was awesome.

Horizontal Push/Pull
Pull
Rack Pulls (mid-shin)
60kg/132lbsx5
60kg/132lbsx5
80kg/172lbsx5
80kg/172lbsx5
100kg/220lbsx5

Bent Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Seated Rows
No.8x10
No.9x8
No.10x8

Push
Flat Dumbell Press
25kg/55lbsx8
30kg/66lbsx8
35kg/77lbsx6

Incline Dumbell Press
25kg/55lbsx8
30kg/66lbsx8
35kg/77lbsx6

Dumbell Flyes
*silver dumbells, really light*x8
*silver dumbells, really light*x10

Pretty strict and slow form on the flyes. Wanted to add a bit more volume to the chest workout. Not sure why. Did some chest press as well, but it was only about two sets and not really worth recording.

Legs tomorrow :hump:

Portboy
07-04-2007, 09:41 AM
Lower
Squats
100kg/220lbsx8
100kg/220lbsx8
110kg/242lbsx8 (WOOOHOOO had more left in the tank! PR!)

I think the weeks break from training legs has actually helped. This was a big surprise. Very pleased.

Seated Calf Raises
20kg/44lbsx20
40kg/88lbsx20
40kg/88lbsx20

Leg Extensions :(
No. 10x12
No. 10x12

Arm Work
CGBP
1ppsx10
1ppsx10

Preacher Curls
10kg/22lbsx10
10kg/22lbsx10

Portboy
07-06-2007, 10:02 AM
Vertical Push/Pull
Pull
Chin-Ups
BWx10
BWx8
BWx8
BWx6

It was quite busy near the chin bar so i didn't want to add to the busy-ness with walking around with a dip belt, so kept it to BW.

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Dumbell Shoulder Press
20kg/44lbsx10
25kg/55lbsx8
25kg/55lbsx8
30kg/66lbsx4

Bent Raises
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Seated Lateral Raises
*silver dumbells, really light*x10
14kg/30lbsx8
14kg/30lbsx10

Shrugs (trap bar)
1ppsx10
1ppsx10
1 and a half ppsx10
2ppsx8

Portboy
07-07-2007, 05:42 AM
Lower (this means legs :))
Cardio
Few minutes on bike to get blood a flowin'.

Squats
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5
110kg/242lbsx5

Form was absolutely shocking today. Could've been due to the vast amounts of tennis i've been playing lately, its really fatigued me and i may have actually lost some weight because of it. Nevertheless i battled away and tried my best. Trained solo again today, also may have been a factor.

Lying Hammy Curls
No.10x10
No.10x10
No.11x10

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Really should've done arms today, but for some reason I was a wuss about it and didn't. Squats really took it outta me.

Portboy
07-10-2007, 09:58 AM
Horizontal Push/Pull
Pull
Deadlifts
100kg/220lbsx5
120kg/264lbsx5
140kg/308lbsx5
140kg/308lbsx5

OK, so it should've been 5 sets, but i was tired!

Seated Rows
No.8x10
No.9x8
No.10x8

Bent Rows
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Push
Incline Dumbell Press (stated weight is per arm)
30kg/66lbsx8
35kg/77lbsx8
40kg/88lbsx6 - Pleased with this!

There was some assistance, but apparently my friend didn't take the weight.

Flat Dumbell Press
25kg/55lbsx8
30kg/66lbsx8
30kg/66lbsx8

Not bad today, considering my eating patterns have really been poor lately. Squats tomorrow! YEESSSSS!! Will hopefully make up for saturdays poor-ness.

Portboy
07-11-2007, 07:10 AM
Lower
Squats
100kg/220lbsx8
100kg/220lbsx8
100kg/220lbsx8

REALLY REALLY NO ENERGY! Lack of sleep and second day in a row with light eating, really didn't help.

Lying Leg Curls
No.10x10
No.10x10
No.11x12

Standing Calf Raises
2ppsx12
2ppsx12
2ppsx12

Seated Alternate Curls
14kg/30lbsx20
14kg/30lbsx20

Managed, but i really needed some food in me. Lacked concentration and energy! Dammit!

Portboy
07-14-2007, 05:37 AM
Vertical Push/Pull (yesterday)
Pull
Chin-Ups
BWx8
BWx8
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Military Press
Worked up to 60kg/132lbsx4

Quite pleased with that.

Seated Lateral Raises
*silver dumbells, really light*x10
14kg/30lbsx10
14kg/30lbsx10

Shrugs
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx10

Lower (today)
Squats
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
110kg/242lbsx4

Yeah, i lost it. I now suck at squats, again. It may have something todo with not finding the right 'recipe' for warming up, yet.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Lying Hammy Curls
No.10x20
No.10x20

Arm Work
Preachers, Seated Alternate Hammer Curls and Behind the head tricep raise things.

Portboy
07-17-2007, 04:04 AM
Lower (again, again)
Squats
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx8

Kept squats light todaaaaaay, or yesterday, whatever.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20

Leg Extensions :(
No.10x10
No.10x10
No.11x10

Lying Leg Curls :(
No.8x10
No.8x10
No.9x10

Also did some preachers and standing alternate hammers.

Portboy
07-18-2007, 04:35 AM
Horizontal Push/Pull
Pull
Deadlifts
60kg/132lbsx8
120kg/264lbsx5
120kg/264lbsx5
140kg/308lbsx5

T-Bar Rows (chest supported)
20kg/44lbsx10
30kg/66lbsx8
40kg/88lbsx8

Seated Rows
No.9x8
No.9x8
No.10x8

Push
Incline Dumbell Press
25kg/55lbsx8
30kg/66lbsx8
35kg/77lbsx6

Flat Barbell Press
60kg/132lbsx10
70kg/154lbsx8
80kg/176lbsx8

I suck at this.

Portboy
07-20-2007, 05:51 PM
Missed a lower workout. Couldn't actually afford the gym!

Vertical Push/Pull
Pull
Chin-Ups
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5

Pull-Ups (semi-sup)
BWx5
BWx6
BWx6

Push
Dumbell Shoulder Press (stated weight per arm)
20kg/44lbsx8
25kg/55lbsx5
25kg/55lbsx5
25kg/55lbsx5
25kg/55lbsx5

Seated Bent Rear Raises
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

Seated Lateral Raises
14kg/30lbsx8
14kg/30lbsx8
14kg/30lbsx8

Barbell Shrugs
60kg/132lbsx10
80kg/172lbsx10
100kg/220lbsx8

May miss next lower workout again, too.

Portboy
07-23-2007, 07:54 PM
Pointless Session
I'm not sure why i even went today. Worked up to failure when attempting to match my squat PR. Some calf work and military pressin'. WHY?! It was pointless. May be moving everything back a day and leaving out my usual extra leg day on monday. Need to re-align focus, get back on track. Don't have a job at the moment and thats really ****ed me up. I need something todo with my time! Sleeping and eating has been poor and out of sync. No excuse, i guess.

Portboy
07-24-2007, 01:22 PM
Horizontal Push/Pull
Pull
Seated Rows
No.8x10
No.9x10
No.9x10

Bent Rows
40kg/88lbsx10
40kg/88lbsx10
50kg/110lbsx10

Kept these light...well everything light, today.

Hammer Strength Rows (after push, for some reason, but i'll put it here - same weight for each arm)
20kg/44lbsx8
30kg/66lbsx8
40kg/88lbsx5 (grip slipping massively, no grip on the machine)


Push
Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8

Incline Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8

Portboy
07-31-2007, 04:59 AM
NOTE: I TOOK ABOUT 5 DAYS OFF

Horizontal Push/Pull (now moved back to mondays)
Pull
Bent Rows
40kg/88lbsx8
50kg/110lbsx8
60kg/132lbsx8

Seated Rows
No.7x8
No.8x8
No.9x8

Hammer Strength Rows
1 plate per thingx8 (both arms together)
1 and a half plates per thingx8 (both arms together)
2 plates per thingx5 (independant arms, right then left)

Push
Flat Barbell Press
60kg/132lbsx10
70kg/154lbsx8
80kg/176lbsx8

Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

I wanted to lay off the incline. Not totally sure why. The flat dumbell pressin' was supposed to be flyes.

So i took a little break and moved everything back a day: mondays are now horiz. push/pull, tuesdays legs, wednesday off, thursday vert. push/pull, friday legs. This way its all fitted into the weekdays and i get weekends off.

Portboy
08-01-2007, 04:56 PM
Lower
Squats
60kg/132lbsx8
80kg/172lbsx8
100kg/220lbsx8

Seated Calf Raises / Shrugs (supersetted)
40kg/88lbsx20/60kg/132lbsx10
40kg/88lbsx20/60kg/132lbsx10
40kg/88lbsx20/60kg/132lbsx10

SLDL's
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

Arms
Cable Curls

Portboy
08-02-2007, 04:31 PM
Vertical Push/Pull
Pull
CG Chins
BWx8
BW + 10kg/22lbsx8
BW + 10kg/22lbsx8
BW + 10kg/22lbsx8

Semi-Sup Pull-Ups
BWx6
BWx6
BWx6

Push
Standing Dumbell Presses (stated weight per arm)
14kg/30lbsx10
14kg/30lbsx10
14kg/30lbsx10

First time at these. Pretty hard!

Seated Bent Raises (for rear delts)
*silver db's, really light*x10
*silver db's, really light*x10
*silver db's, really light*x10

Seated Lateral Raises
*silver db's, really light*x10
*silver db's, really light*x10
14kg/30lbsx10

Barbell Shrugs
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8

Trained solo today. It went pretty well, i feel. Doggin' it out. Eating has been really bad. I've started work, so hopefully when I get some money it, it'll be steak every night, or every other night.

Portboy
08-07-2007, 07:00 AM
Lower (two or three days ago, weekend off)
Squats
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx5
100kg/220lbsx5

Could feel my shorts splitting. I was going for 5x5, perhaps 220 for 3 sets and 2 plates and a five for 2 sets, but my shorts would perish! These are my last pair after the other squat incidient.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Due to the fact the workout was two or three days ago, i can't remember everything i did. I do believe it was short, but yeah. Haven't been able to get on the computer very much.

Horizontal Push/Pull
Pull
Deadlifts
80kg/172lbsx5
80kg/172lbsx5
80kg/172lbsx5
100kg/220lbsx5
100kg/220lbsx5

REALLY LOW weight on deadlifts. REALLY REALLY REALLY concentrated on my form. Kept my arse real far down (obviously not too far, otherwise i wouldn't have straight arms), nice tight arch in my back, head up. Quite happy with these, although people in the gym now think i'm a pansy.

Hammer Strength Rows
1ppt (plate per thing) x10
1 and a half pptx8
1 and a half pptx8

Seated Rows
No.8x8
No.9x8
No.10x8

Push
Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

Incline Dumbell Press
25kg/55lbsx8
25kg/55lbsx8
30kg/66lbsx8

Workout shortly followed by tennis :)

Portboy
08-07-2007, 03:29 PM
Lower
Box Squats
60kg/132lbsx3
60kg/132lbsx3
60kg/132lbsx3
60kg/132lbsx3
60kg/132lbsx3
60kg/132lbsx3
60kg/132lbsx3

FAST!

Good Mornings (first time)
40kg/88lbsx8
40kg/88lbsx8

Did a few reps to get the form down, at least a bit! Mega punishing on the ol' hammies. I liked 'em, but if ONE person comes up to me and says 'thats not how you squat', i'll go crazy.

Seated Calf Raises
40kg/88lbsx20
30kg/66lbsx20
20kg/44lbsx20

Arms
Preachers, CGBP.

Portboy
08-11-2007, 11:34 AM
Vertical Push/Pull (day before yesterday)
Pull
Chin-Ups
BWx8 (warmup)
BW + 10kg/22lbsx8 (warmup)
BW + 15kg/33lbsx5
BW + 15kg/33lbsx5
BW + 15kg/33lbsx4
BW + 10kg/22lbsx5
BW + 10kg/22lbsx4

I feel i was very honest with my reps here!

Pull-Ups (semi-sup)
BWx6
BWx6
BWx5

Push
Standing Military Press
40kg/88lbsx8
40kg/88lbsx8
40kg/88lbsx7

Seated Lateral Raises
*silver db's, really light*x10
*silver db's, really light*x10
14kg/30lbsx8

Seated Bent Raises (for rear delts)
*silver db's, really light*x10
*silver db's, really light*x10
14kg/30lbsx8

Felt sick. So i left it here.

Portboy
08-13-2007, 12:26 PM
Horizontal Push/Pull (missed lower workout after v.p/p due to extremely messed legs after those GM's before v.p/p)
Pull
Seated Rows
No.8x8
No.8x8
No.9x8

Bent Rows
40kg/88lbsx8
60kg/132lbsx8
60kg/132lbsx8

One-Arm DB Rows
25kg/55lbsx12
25kg/55lbsx12

No '5x5' work?! Me stoopeeed.

Push
Flat Dumbell Press
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8

Incline Bench Press
60kg/132lbsx10
60kg/132lbsx10
70kg/154lbsx8

Didn't really put much effort into the chest workout. Most of the sets and reps for all the back work was quite controlled with slow negatives and not so fast positives. EATING BADLY. Lost my appetite since I've started work, ironic as I'll soon have money to buy lots more food!

Portboy
08-16-2007, 05:24 AM
Lower (yesterday)
Cardio
Bike, light/moderate intensity, 5mins

Squats
Bar/20kg/44lbsx10 (warmup)
60kg/132lbsx10 (warmup)
80kg/172lbsx10
100kg/220lbsx8
100kg/220lbsx8

Balls to the wall, yet again. My performance in the gym has been very bad lately.

Leg Extensions
No.10x12
No.10x12
No.10x12

Seated Calf Raises
30kg/66lbsx20
30kg/66lbsx20
30kg/66lbsx20

SLDL's (standing on box for better depth)
60kg/132lbsx8
60kg/132lbsx8
60kg/132lbsx8

My arse and legs are now KILLING and severly sore. It was a good workout, yesterday again, btw.

Arm work
Tricep Pushdowns, One-Armed Tri Pushdowns, Cable Curls.

Portboy
08-19-2007, 07:49 AM
Vertical Push/Pull (three days ago?)
Did: Chin-Ups, Pull-Ups (semi-sup), Standing Military Press, Standing Lateral Raises, Seated Rear Raises.

Cannot remember sets, reps and weights. I am a disgrace. Missed the lower workout due to heavy DOMS after the first lower workout...I need to break out of this rut and get back on track - FAST. Eating has been terrible. Lost almost 7lbs.

Portboy
08-21-2007, 08:15 AM
Horizontal Push/Pull (yesterday, will record lower workout later, hopefully)
Pull
Deadlifts
60kg/132lbsx8 (warmup)
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5
120kg/264lbsx5
140kg/308lbsx5

Deadlifts weren't bad. I think i'm going to have to really strip it back down to form, these little twinges in my back can't be right.

Bent Rows
40kg/88lbsx10
60kg/132lbsx10
60kg/132lbsx10

Push
Incline Dumbell Press
20kg/44lbsx10
25kg/55lbsx10
30kg/66lbsx10

Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx10
25kg/55lbsx10

Must get back on the bars and benches for chest work.

Portboy
08-22-2007, 11:48 AM
Lower
Squats
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx8

Obviously squats have gone downhill, lacking food.

SLDL's
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

Leg Extensions
No.10x12
No.10x12
No.10x12

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Arm Work
CGBP, Preachers.

Herandi
08-22-2007, 02:16 PM
nice lifting in here, was reading back in your journal and you've made some good strength gains. Couldn't find where your from or your height though? you bulking?

Portboy
08-25-2007, 08:38 AM
Hello, and cheers very much! I'm about 5'9" and weigh about 175lbs, aaand I'm from the south east of England.

I'm trying to eat as much as possible and attempt a bulk, however a proper bulking diet won't come into force until i get some decent money that i can spend on food, so. Thanks for dropping in.

Vertical Push/Pull (two days ago)
Pull
CG Chins
BWx8
BWx8
BW + 10kg/22lbsx8

Pull-Ups (palms facing eachother)
BWx8
BWx8
BWx8

Push
Standing Military Press
40kg/88lbsx10
40kg/88lbsx10
50kg/110lbsx8
60kg/132lbsx4

Supersetted: BB Shrugs, Standing Lateral Raises
Shrugs
60kg/132lbsx10
80kg/172lbsx10
60kg/132lbsx10

I'm poor at shrugs, but anyway, this was all supersetted with lateral raises, just couldn't be bothered to type out one, then the other, then back again - oh i know what i mean.

Standing Lateral Raises
*silver db's, really light*x10
*silver db's, really light*x10
*silver db's, really light*x10

My delts are actually poor, and so weak.

Lower (yesterday)
Squats
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5

As soon as I know I only have to do 5 reps on 2pps, my body seems to ignore that i can actually do 8 straight reps of 2pps with good tempo and bar bendin'.

Leg Extensions
No.10x10
No.10x10
No.10x10

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Arms: Standing Cable Curls, Cable Pushdowns

Portboy
08-28-2007, 06:08 AM
Horizontal Push/Pull (yesterday)
Push (thats right, we switched the push pull thing around, uh-huh)
Flat Bench
60kg/132lbsx10
70kg/154lbsx8
80kg/176lbsx8

Quite comfortable, year long target looks miles out of reach at the moment.

Incline (arms pretty messed and tired from flat, already)
60kg/132lbsx8
50kg/110lbsx8
50kg/110lbsx8

Pull
Seated Rows
No.9x8
No.10x8
No.11x8

One-Arm DB Rows
20kg/44lbsx10
25kg/55lbsx10
30kg/66lbsx10

Some random curls.

Herandi
08-28-2007, 11:31 AM
nice benching there. What's your bench goal?

Portboy
09-01-2007, 11:18 AM
nice benching there. What's your bench goal?

Cheers again. My current max is 220lbs for 2 reps. My goal for the end of the year is 2 and a half pps, but it looks very unrealistic at the moment.

Lower (4 days ago)
I can't actually remember - yes, i am scum.

Vertical Push/Pull (two days ago)
Pull
Chin-Ups
BWx8
BWx10
BW + 10kg/22lbsx8
BWx8

Pull-Ups (semi-sup)
BWx8
BWx6
BWx6

Push
Standing Military Press
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5

Pleased with this, but alot easier than I thought.

Standing Lateral Raises
*silver db's, really light*x10
*silver db's, really light*x10
*silver db's, really light*x10

Shrugs and Bent Raises (supersetted)
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

SUPERSETTED WITH:

*silver db's, really light*x10
*silver db's, really light*x10
*silver db's, really light*x10

Pleased with shoulder work, and spent alotta hard-earned cash on some food.

Lower (yesterday)
Box Squats (DE work)
60kg/132lbsx3 (decided it wasn't fast enough, so lowered weight)
40kg/88lbsx3
40kg/88lbsx3
50kg/110lbsx3
50kg/110lbsx3
50kg/110lbsx3
50kg/110lbsx3
60kg/132lbsx3

Good Mornings
Barx8
40kg/88lbsx8
40kg/88lbsx8

Felt like I got some good depth.

Standing Calve Raises
2ppsx10
2ppsx10
2ppsx10

Arm Work
Cable Pushdowns, One-Arm Cabled Pushdowns, Standing Cable Curls

Herandi
09-01-2007, 02:25 PM
about the bench goal, gotta aim high is how i see it.

i'm aiming for 95kgx1 by nov first, worth a shot haha. are you doing bgb, how long for? Standing millies looking strong, tried them today for the first time and can't get into them. nice lifting

Portboy
09-04-2007, 10:07 AM
about the bench goal, gotta aim high is how i see it.

i'm aiming for 95kgx1 by nov first, worth a shot haha. are you doing bgb, how long for? Standing millies looking strong, tried them today for the first time and can't get into them. nice lifting

Good luck with the bench goal man! Yeah, i've been doing BGB, properly, since about January 1st 2007. Keep with military presses! How cool would it be to lift someone over your head?! Whereabouts in the UK are you from?

Horizontal Push/Pull
Pull
Deadlifts
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5
140kg/308lbsx5

I feel that my form has gotten alot better on the ol' DLs. Although the weight is unfortunately sticking, with most of my stuff lately. Don't really seem to be pushing myself as much as I think I should.

Seated Rows
No.9x10
No.9x10
No.10x8

Push
Incline Barbell Press
50kg/110lbsx10
60kg/132lbsx8
70kg/154lbsx8

Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8

Training partner convinced me to do some arm work, not alot though.

Portboy
09-04-2007, 02:22 PM
Lower
Squats
100kg/220lbsx10
100kg/220lbsx8
110kg/242lbsx5

Been a while since i've been above 100kg.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

I did go up on the calf raises, but it wasn't much and it would be too fiddly to go into it in detail.

Leg Extensions
No.10x10
No.10x10
No.11x10

Arm Work
Preachers, Skullcrushers.

****ing lovely session, seriously, although it may not seem it on screen. SKWATS were mega ballz to wall.

Herandi
09-05-2007, 11:40 AM
i'm from brighton, what about you? deadlifts looking real strong by the way, I gotta long way to catch you up :p

Portboy
09-06-2007, 03:42 AM
i'm from brighton, what about you? deadlifts looking real strong by the way, I gotta long way to catch you up :p

Ha awesome! I'm also from the south east of England, just a bit nearer Eastbourne/Bexhill area, well i live in Bexhill.

I checked out your journal and it seems like alot of our lifts are really similar, and your diet is WAY more on track than mine is, so there's no doubt you'll hit your goals if you keep with it, 'cause ya know, diet is important.

Portboy
09-11-2007, 05:55 AM
Vertical Push/Pull (4 days ago?)
Pull
Chin-Ups
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 15kg/33lbsx5

Pull-Ups (semi-sup)
BWx8
BWx6
BWx5

These are so bloody hard.

Push
Standing Military Press
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx5

Standing Lateral Raises
*silver db's really light*x10
*silver db's really light*x10
*silver db's really light*x10

Supersetted: Shrugs and Bent Raises (for rear delts)
60kg/132lbsx10 / *silver db's really light*x10
60kg/132lbsx10 / *silver db's really light*x10
60kg/132lbsx10 / *silver db's really light*x10


Lower (3 days ago)
Really quick session due to plans for that night and just finishing work in the evening, so it was literally a few poor sets of weak squats, an excercise that i am doing very badly in and some arm work.

Horizontal Push/Pull (yesterday)
Pull
One-Arm Rows
20kg/44lbsx10
25kg/55lbsx10
25kg/55lbsx10

T-Bar Rows
20kg/44lbsx10
30kg/66lbsx10
40kg/88lbsx5

Seated Rows
No.9x10
No.9x10
No.10x10

Push
Flat Barbell Press
60kg/132lbsx10
70kg/154lbsx8
80kg/176lbsx5

Weak benchin' yesterday, don't know what is going on with me.

Incline Dumbell Press
20kg/44lbsx10
25kg/55lbsx8
30kg/66lbsx8

WEAK.

Portboy
09-17-2007, 09:51 AM
So i didn't really update much last week. But i'm training horizontal push/pull today. Starting a new week. Fresh, with money to spend on food.

However, i'm missing a training partner - he's ****ed off to university! I'm not sure how this will effect me, but i'll see tonight, i guess.

Nothing major to report in terms of PR's (surprise, surprise), but i managed to just about get 5x5 on standing military press, with the last two sets of 5, with 1pps.

Portboy
09-17-2007, 02:21 PM
Horizontal Push/Pull
Pull
Deadlifts
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5
120kg/264lbsx5
140kg/308lbsx5

Seated Rows
No.9x8
No.10x8
No.11x8

One-Arm Rows
25kg/55lbsx10
25kg/55lbsx10
30kg/66lbsx10

Push
Flat Bench
60kg/132lbsx8
70kg/154lbsx8
80kg/176lbsx5 POOR, CRAPPY CRAP.

Incline Bench
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

Ab work
Decline Sit-Ups
BWx10
BWx10

Herandi
09-18-2007, 08:16 AM
deads are looking real strong there, keep it up

Portboy
09-20-2007, 12:43 PM
deads are looking real strong there, keep it up

Cheers.

Missed lower workout, played football or 'soccer' instead.

Vertical Push/Pull
Pull
Chin-Ups
BWx8
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5
BW + 10kg/22lbsx5

Pull-Ups (semi-sup)
BWx6
BWx6
BWx6

Push
Standing Military Press
40kg/88lbsx8
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx5

Seated Lateral Raises
*silver db's, really light*x10
*silver db's, really light*x10
*silver db's, really light*x10

Trap Bar Shrugs
1ppsx10
1ppsx10
1 and a half ppsx10

Portboy
09-22-2007, 08:47 AM
Lower
Bike, 5mins, warmup, get the blood flowin'.

Squats
60kg/132lbsx10
80kg/172lbsx8
90kg/198lbsx8
100kg/220lbsx8

Tried to get used to weights i SHOULD be able todo easily. I am really really not on track in terms of hitting my goals for the end of the year. My eating is getting better and i have no doubt that i'll be gaining weight, but thats only three quarters of it, i guess.

I remember the days of 'heavy leg day' on saturdays, where it used to be 5x5 of 110kg/242lbs. Wow, if i only i could do that again. I seemed to have lost the guts a bit to try it too. DAMMIT!

Good Mornings
Bar/20kg/44lbsx8
40kg/88lbsx8
40kg/88lbsx8

Seated Calf Raises
20kg/44lbsx20
40kg/88lbsx20
40kg/88lbsx20

Did some standing cable curls and pushdowns, but that's it really.

Portboy
09-26-2007, 08:46 AM
BAD NEWS: my training is slipping.

Although my weight is going up, steadily, i keep missing sessions. Last monday (two days ago), i worked all day, then headed to brighton to go out drinking, then came back the next day only to go out shopping in eastbourne, then an early night around 10/half 10.

NOT GOOD. The extra bodyweight WILL help me get stronger, obviously, but not if i keep missing sessions as easily as this. Not happy. Hitting back and shoulders hard tomorrow.

Portboy
09-28-2007, 10:46 AM
Vertical Push/Pull (yeah, thats right, i workout)
Pull
Chin-Ups
BWx10
BWx8
BW + 10kg/22lbsx8

Pull-Ups (semi-sup)
BWx6
BWx6
BWx5

Push
Standing Military Press yes
40kg/88lbsx10
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx5

Standing Lateral Raises
*silver db's, really light*x10
*silver db's, really light*x10
*silver db's, really light*x10

Barbell Shrugs
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

Fine with the workout, hitting legs later today - i did this workout yesterday, by the way.

Portboy
09-28-2007, 03:46 PM
First, i would like to apologise for referring to my training in the last entry as 'working out' or 'workout'.

Lower
Squats
90kg/198lbsx8
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
60kg/132lbsx20 (breather after 10th rep, yes im poorly conditioned)

GM's
Barx8
40kg/88lbsx8
40kg/88lbsx8

Seated Calf Raises (not yet cows)
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Arm work
Preachers, Concentrated Curls, Pushdowns.

Obviously not a very good session. Clearly my squattin' has gotten alot worse. I need new shoes too. I tried it without any shoes (just socks), but it was weird.

Portboy
10-01-2007, 02:25 PM
Horizontal Push/Pull
Pull
Deadlift
100kg/220lbsx5
100kg/220lbsx5
120kg/242lbsx5
120kg/242lbsx5
140kg/308lbsx5

Seated Rows
No.10x8
No.10x8
No.11x8

One-Arm Rows
20kg/44lbsx10
25kg/55lbsx10
30kg/66lbsx8

Push
Flat Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8

Incline Dumbell Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8
35kg/77lbsx6

Not a bad session. Yup.

Portboy
10-05-2007, 10:30 AM
ONCE AGAIN, missed the first lower workout of the week after horizontal push/pull. Also don't get paid until next week so money/eating will be terrible until i can afford to get me some steak, cottage cheese, etc.

Vertical Push/Pull
Pull
Chin-Ups
BWx8
BWx8
BW + 10kg/22lbsx8

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Standing Military Press
40kg/88lbsx8
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5

Not so good millies today.

Barbell Shrugs
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

Concentrated on really isolating traps, quite strict form.

Standing Lateral Raises
*silver db's, really light*x8
*silver db's, really light*x8
*silver db's, really light*x8

Hopefully lower workout later, but may be playing football/soccer instead.

Portboy
10-10-2007, 10:22 AM
OK. ALRIGHT. Starting next week i WILL be back on track. My money should come through mid-week, that will allow me to get my food shopping done. I missed horizontal push/pull due to working 13 hours - that basically meant i missed the opening and closing hours of the gym.

Lower (yesterday, vert.p/p tomorrow)
Squats
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx10
80kg/172lbsx10

Again, i really should be comfortable with these weights by now, but i've lost weight and lacked consistent training. Excuses, excuses.

Leg Extensions (if you asked why, i wouldn't have an answer)
No.5x10
No.10x10
No.10x10

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

GM's
Barx8
40kg/88lbsx8

Real deep.

Portboy
10-12-2007, 09:51 AM
Vertical Push/Pull
Pull
CG Chins
BWx10
BW + 10kg/22lbsx5
BWx8

Clearly not good. I think i was making the warmup drag a bit.

Pull-Ups (semi-sup)
BWx6
BWx6
BWx6

Push
Standing Military Press
40kg/88lbsx8
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx5

Not bad, but i was finding these too hard.

Standing Lateral Raises
*silver db's, real light*x10
*silver db's, real light*x10
*silver db's, real light*x10

Cut the session short and missed shrugs and rear raises. May get in shrugs if i get to the gym today.

Portboy
10-13-2007, 09:10 AM
Lower
Squats
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5
100kg/220lbsx5

Great, i'm right back where i was a few months ago.

GM's
Barx8
40kg/88lbsx8
40kg/88lbsx8

Standing Calf Raises
2ppsx10
2ppsx12
2ppsx10

Standing Cable Curls

Portboy
10-17-2007, 02:15 PM
Horizontal Push/Pull (day before yesterday)
Pull
Deadlifts
100kg/220lbsx5
100kg/220lbsx5
120kg/242lbsx5
120kg/242lbsx5
140kg/330lbsx5

Bent Rows
50kg/110lbsx8
50kg/110lbsx8
60kg/132lbsx8

Seated Rows
No.9x8
No.9x8
No.10x8

Push
Flat Bench
60kg/132lbsx8
60kg/132lbsx8
70kg/154lbsx5

CRAP.

Incline Dumbell Press
20kg/44lbsx8
25kg/55lbsx8

Possibly did another set, but i wont even count it, it was so weak.

Lower (yesterday)
Squats
60kg/132lbsx10
80kg/176lbsx10
80kg/176lbsx10
100kg/220lbsx5

SLDL's
60kg/132lbsx8
60kg/132lbsx8

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

CGBP

Ate quite alot yesterday. Felt like my head was actually made of meat when i woke up.

Had 650g of cottage cheese, 3 tins of tuna, steak and chips and a few bagels. Not enough. Must get weight up.

Portboy
10-21-2007, 11:53 AM
Vertical Push/Pull (three days ago?)
Pull
Chins
BWx8
BWx6
BWx6

It was a few days ago, so i cant exactly remember, although i know i was weak at chins that day.

Pull-Ups (semi-sup)
BWx6
BWx6
BWx5

Push
Standing Military Press
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx2 (at least 2)

Standing Lateral Raises
*silver db's really light*x8
*silver db's really light*x8
14kg/30lbsx8

Trap Bar Shrugs
1ppsx10
1 and a half ppsx10
2ppsx6 (lost grip)

OK, basically im weak.

Missed the lower workout AGAIN. I was working an evening shift and decided to have a lie-in so i missed it.

Portboy
10-22-2007, 05:47 PM
Horizontral Push/Pull
Push (yeah, other way round today)
Incline Bench
1ppsx10
70kg/172lbsx10
70kg/172lbsx10

Flat Bench
Worked up to match a PR - 100kg/220lbsx1

Pull
Seated Rows
No.9x10
No.9x10
No.10x10

One-Arm Rows
20kg/44lbsx12
25kg/55lbsx12

Portboy
10-24-2007, 08:57 AM
Lower
Squats
60kg/132lbsx20
80kg/172lbsx10
80kg/172lbsx10

Possibly did another set of 80kg/172lbsx10, but i dont want to write anything inaccurate.

SLDL's
60kg/132lbsx10
60kg/132lbsx10

Seated Calf Raises
40kg/88lbsx40
40kg/88lbsx40
50kg/110lbsx20

Arm work
Preachers, Concentrated Curls, Cable Pushdowns and some single-arm cable curls.

What a jockey!

Portboy
10-30-2007, 10:44 AM
Horizontal Push/Pull (yesterday)
Pull
Deadlift
100kg/220lbsx5
120kg/242lbsx5
120kg/242lbsx5
130kg/264lbsx5
140kg/308lbsx5

Seated Rows
No.9x10
No.10x10
No.10x8

Push
Flat DB Press
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

Incline DB Press
20kg/44lbsx8
25kg/55lbsx8
30kg/66lbsx8
35kg/77lbsx5

Lower
Box Squats
40kg/88lbsx3
50kg/110lbsx3
50kg/110lbsx3
50kg/110lbsx3
50kg/110lbsx3
50kg/110lbsx3
50kg/110lbsx3

Leg Extensions
No.5x10
No.5x10
No.5x10

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20

Portboy
11-05-2007, 10:36 AM
Vertical Push/Pull
Pull

All i can remember is that i sucked at chin-ups and semi-sup grip pull-ups.

Push
Military Press
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx4?

Standing Lateral Raises and Bent Raises

Trap Bar Shrugs

Lower
Squats
60kg/132lbsx10
80kg/172lbsx8
90kg/198lbsx5?

OH JEEZ, i am SOO weak. I really lack consistency. Doesn't look like i'll be reaching my goals.

Leg Extensions

Seated Calf Raises

Horiz. P/P later on tonight.

Portboy
11-06-2007, 03:44 AM
Horizontal Push/Pull
Pull
Thick Bar Rack Pulls (mid-shin)
1ppsx5
1ppsx5
1 and half ppsx5
1 and half ppsx5
1ppsx5

OK, never tried these before and i didn't know the weight of the bar. It was pretty thick and definitely heavier than the usual 20kg/44lbs bars. When i went on to the rows, the bar felt puny, i know for sure that the thick bar helped my grip loads.

Bent Rows
40kg/88lbsx10
40kg/88lbsx10
50kg/110lbsx10

Seated Rows
No.10x8
No.9x10
No.8x12

Push
Flat Bench
60kg/132lbsx5
60kg/132lbsx5
70kg/172lbsx5
70kg/172lbsx5

Flat Dumbell Flyes
14kg/30lbsx10
14kg/30lbsx10

Decline Situps
BWx12
BWx12

Quite happy with the session, and i believe my passion has been slightly re-kindled. I should be sorting out my failures soon.

Portboy
11-09-2007, 12:08 PM
Being Stupid
OK, so i basically skipped the rest of this week. A couple of days working late and not really having the energy to go. I think this lack of motivation could be down to my training partner going to uni and leaving me behind! I've just got to sort out some financial issues then i WILL get back on track.

If i believe i still have a last ditch chance of reaching my goals i'll definitely go all out - but it would ****ing tight.

Portboy
11-19-2007, 10:17 AM
Believe it or not i actually trained all of last week, but missed one leg day and obviously didn't record it.

Horizontal Push/Pull
Pull
Bent Rows
40kg/88lbsx10
40kg/88lbsx10
40kg/88lbsx10
50kg/110lbsx8

Seated Rows
No.9x8
No.10x8
No.11x8

One-Arm Rows
20kg/44lbsx12
25kg/55lbsx12

Push
Flat Bench
60kg/132lbsx8
60kg/132lbsx8
70kg/154lbsx8 (apologies if i've ever got the conversion wrong)

Incline DB Press
20kg/44lbsx8
25kg/55lbsx8
25kg/55lbsx8

Seated Calf Raises (this is in order, btw)
40kg/88lbsx20
40kg/88lbsx20

Chest Press
1ppsx8
1ppsx8
1ppsx8

Felt like i need an accessory excercise for chest.

Portboy
12-11-2007, 05:29 AM
GAHHHHH, ok, i have been training since i last updated, but its been a bit disjointed and well...poor.

Horizontal Push/Pull
Pull
Bent Rows
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx5
60kg/132lbsx5
60kg/132lbsx5

Seated Rows
No.9x10
No.10x10
No.11x10

Hammer Strength Rows
20kg/44lbs per 'stick'x12
20kg/44lbs per 'stick'x12

Push
Flat Bench
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

Flat Dumbell Flyes
*silver db's, real light*x8
*silver db's, real light*x8
*silver db's, real light*x8

Incline Dumbell Press
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8

Despite my lack of strength, my weight has actually gone up by a stone, from 12st, to 13st or 170lbs to about 182lbs, but it could possibly be only water retention.

Portboy
12-12-2007, 09:45 AM
Lower (yesterday)
Box Squats
40kg/88lbsx3
40kg/88lbsx3
40kg/88lbsx3
50kg/110lbsx3
50kg/110lbsx3
50kg/110lbsx3
60kg/132lbsx3

I think my form has improved alot on ye olde box skwats. Its wider and i keep a better posture. Hopefully this will help salvage all the lost strength during my 'meh' period.

Seated Calf Raises
40kg/88lbsx20
40kg/88lbsx20
40kg/88lbsx20

Arm Work
Preachers

Had to be a quick session as i had limited time before my shift and i was finishing work at 10pm so the gym would've been shut - but i figured its better than nothing.

Portboy
12-13-2007, 09:48 AM
Vertical Push/Pull
Pull
Chin-Ups
BWx5
BWx5
BWx5
BWx5

Obviously lost alot of strength on these.

Pull Ups (semi-sup grip)
BWx5
BWx5
BWx5

Push
Military Press
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
60kg/132lbsx4

I won't say the last set was 5 reps because it was all a bit too shaky for my liking.

Supersetted: Standing Lateral Raises + Barbell Shrugs
Standing Laterals
*silver db's REAL light*x20
*silver db's a bit heavier*x12
*more silver db's a bit heavier still*x10
14kg/30lbsx8

Barbell Shrugs
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

Seated Rear Raises
*silver db's real light*x10
*silver db's real light*x10
*silver db's real light*x10

Portboy
01-09-2008, 02:52 PM
OK, LAST POST WAS 13/12/2007
But here i am in the new year, starting again. After being ill over new years and FAILING to reach last years targets that i could've easily reached mid-year last year.

New targets are the old ones, but without trying to 'cut for the summer', it was pointless. I aim to hit 15st/95kg/210lbs by the end of the year though.

Horizontal Push/Pull (two days ago)
Pull
Deads
60kg/132lbsx5
80kg/172lbsx5
100kg/220lbsx5
100kg/220lbsx5
120kg/242lbsx5

Obviously didn't go very heavy.

Bent Rows
40kg/88lbsx10
40kg/88lbsx10
60kg/132lbsx10

Seated Rows
No.8x10
No.9x10
No.10x8

I'm nowhere near as hardcore as i used to be.

Push
Flat Bench
60kg/132lbsx10
60kg/132lbsx10
70kg/154lbsx8

Incline Dumbell Press
20kg/44lbsx10
20kg/44lbsx10
25kg/55lbsx10

I really am failing to go heavy. I'm such a pussy.

Lower (yesterday)
Squats
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8
100kg/220lbsx5

Oh dear, oh dear. Squats have gotten so bad.

Leg Extensions (must drop this excercise)
No.7x10
No.8x10
No.9x10

Standing Calf Raises
3ppsx12
3ppsx10
3ppsx10

Arm work
Skullcrushers

Portboy
01-11-2008, 09:28 AM
Vertical Push/Pull
Pull
Chin-Up/Pull-Up medley
BWx5(overhand)
BWx5(underhand)
BWx5(overhand)
BWx5(underhand)

Semi-Supinated Grip Pull-Ups
BWx5
BWx5
BWx5

Push
Standing Military Press
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5

Standing Lateral Raises
*real light dumbells*x20
*slightly heavier db's*x12
*slightly heavier still*x10
14kg/30lbsx8

Bent Raises (for rear delts)
*slightly heavier db's*x10
*slightly heavier db's*x10
*slightly heavier db's*x10

Barbell Shrugs
60kg/132lbsx12
60kg/132lbsx10
60kg/132lbsx10

Traps are a real weak point for me, they're very stubborn.

Cutler Flyes
5kgx10 (per arm)
5kgx10 (per arm)
5kgx10 (per arm)

Portboy
01-12-2008, 08:48 AM
Lower
Squats
80kg/172lbsx5
80kg/172lbsx5
80kg/172lbsx5
80kg/172lbsx5
80kg/172lbsx5

Back to square one.

SLDL's
1ppsx10
1ppsx10
1ppsx10

Standing Calf Raises
2ppsx10
2ppsx10
2ppsx10

Arm work
Standing Cable Curls, Tricep Pushdown, One-Arm Curls and Pressdowns.

Congratulations to me, a full week, at last.

Portboy
01-18-2008, 09:02 AM
Horizontal Push/Pull
Pull
Seated Rows
No.8x10
No.9x10
No.10x10

Bent Rows
40kg/88lbsx10
60kg/132lbsx8
60kg/132lbsx8

One-Arm Rows
20kg/44lbsx12
20kg/44lbsx12

Push
Flat Dumbell Press
20kg/44lbsx8
20kg/44lbsx8
20kg/44lbsx8

Incline Dumbell Press
20kg/44lbsx8
20kg/44lbsx8
25kg/55lbsx8

That was the minimum i achieved the other day. I can't remember exact weights and reps.

Lower (two days ago)
Squats
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8

I think i pushed out 10 reps on the last set, but i dont want to record anything inaccurate, and that would be in my favour.

Lying Leg Curls
No.8x20
No.8x20
No.9x10

Standing Calf Raises
2ppsx10
2ppsx10

Arm Work, also

I missed yesterdays session because i was at work and then went out bowling and then drinking. I'll decide on what i'll train today when i get to the gym.

Portboy
01-21-2008, 09:13 AM
So i decided to train:
Vertical Push/Pull
Pull
Pully-Chins (4 sets alternating between chin-ups and pull-ups)
BWx5 (overhand)
BWx5 (underhand)
BWx5 (overhand)
BWx5 (underhand)

Pull-Ups (semi-sup)
BWx5
BWx5
BWx5

Push
Military Press
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5
50kg/110lbsx5

Standing Lateral Raises
*silver db's, real light*x20
*silver db's, real light*x12
*silver db's, real light*x10
14kg/30lbsx8

Standing Front Raises with Dumbells
*silver db's, real light*x20
*silver db's, real light*x20
*silver db's, real light*x20

I also did some dumbell shrugs but they were pooooor and not worth recording.

Portboy
01-21-2008, 12:03 PM
Horizontal Push/Pull
Pull
Deads
100kg/220lbsx5
120kg/242lbsx5
120kg/242lbsx5
140kg/308lbsx5
150kg/330lbsx2

One-Arm Rows
20kg/44lbsx12
20kg/44lbsx12
25kg/55lbsx10

Seated Rows
No.9x8
No.10x8
No.11x8

Push
Flat Bench
60kg/132lbsx10
60kg/132lbsx10
80kg/172lbsx8

Incline DB Press
20kg/44lbsx8
20kg/44lbsx8
20kg/44lbsx8

Portboy
09-28-2008, 10:54 AM
IT'S BEEN ABOUT A MILLION YEARS SINCE I LAST POSTED

Just to fill myself and everyone in - i haven't turned my back on training and i have continued it. Unfortunately I was very bad at keeping training going well along with working, i really lacked motivation and wasn't obsessed with training as much as i used to be. Also, my gym partner went to university so i had no one telling me to train.

I didn't reach my goals and i have no excuse whatsoever.

The good news is:
- I'm now about 13st/182lbs/82kg
- I'm at the same university as my gym partner, so training will commence as usual starting tomorrow.

I want to remind myself that i do actually have a program that i am supposed to stick to, so for nostalgias sake and because i need to actually see it again, i'm going to go ahead and write it all out again.

Horizontal Push/Pull
Pull
Deadlift
Seated Row
Bent Row
Dumbell Rows

(set and rep ranges will differ, and i won't do all the above excercises in one session, i will mix and match using either two or three, and deadlifts will be done every other week)

Push
Flat Bench
Incline
Dumbell Press

Lower
Squat
Lying Leg Curls
Leg Extensions
Leg Press Calf Pushes

Vertical Push/Pull
Pull
Chin-Ups
Pull-Ups

Push
Military Press
Dumbell Shoulder Press
Lateral Raises
Shrugs

Lower
Squat
Lying Leg Curls
Leg Extensions
Leg Press Calf Pushes

Portboy
10-27-2008, 03:04 PM
Horizontal Push/Pull
Pull
Individual Dumbell Rows
20kg/44lbsx12
25kg/55lbsx12
25kg/55lbsx12
27.5kg (couldn't find a 30kg!)x12

Barbell Rows
40kgx10
50kgx10
50kgx10

Seated Rows (because this machine at university is different from the one back home, i really dont know how much it weights, all i know is, is i can put it on the highest weight and easily move it, so its not really worth recording)

3 sets on highest weight :shrug:

Push
Flat Bench
60kgx5
70kgx5
70kgx5
75kgx5
75kgx5

Incline Bench
50kgx10
50kgx10
60kgx10

Did some cable curl work, because i was freaking out yesterday because my right arm was feeling alot less dense than my left arm.

Portboy
10-28-2008, 05:58 PM
Lower
Squats
Barx12
60kgx10
80kgx5
80kgx5
100kgx5
100kgx5
60kgx10 (i've lost soo much strength it's unbelievable)

Leg Press (in lbs)
150x10
170x12
190x10

Preachers
5kg per sidex10
5kg per sidex10
7.5kg per sidex10 (don't know how much e-z bars weigh)

Tricep Pushdowns
and
Single Arm Bicep Cable Curls (?)

Portboy
10-31-2008, 05:07 PM
Vertical Push/Pull (2 days ago, on a wednesday)
Push/Pull (very mixed up today)
Military Press (supersetted with pull-ups)
Really can't remember specific set and rep ranges for military, but i know i didn't go higher than 50kg for 8 reps.

Pull-Ups (this session was mixed due to time pressure)
BWx8
BWx8
BWx5

Really gotten weaker at pull-ups.

Standing Lateral Raises (stated weight, per hand)
5kgx20
7.5kgx12
10kgx10

Barbell Shrugs
60kgx20
80kgx10
80kgx10

Lat Pulldowns (in lbs)
70x10
90x8
70x10

WEAK.

Dumbell Shoulder Press
40kgx10
40kgx9

Lower (today)
Squats
Barx16
60kg/132lbsx10
80kg/176lbsx5
100kg/220lbsx5
100kg/220lbsx5
110kg/242lbsx5

I've decided i think it's best if i go back to squatting three times a week. So i can have a day for each effort, like i used to. Dynamic effort day: box squats and an accessory. Repeated effort day: lower weight, high reps. Maximal effort day: heeeaaavvy.

Leg Press
150lbsx12
170lbsx12
190lbsx10

CGBP (on an e-z bar)
20kg/44lbsx20
30kg/66lbsx12
40kg/88lbsx10
40kg/88lbsx10

Overhead Rope Tricep Pully Thing

Standing Barbell Curls

Concentrated Curls
Still trying to sort out this symmetry arm problem.

Portboy
11-03-2008, 05:51 PM
Horizontal Push/Pull
Pull
Deadlift
60kg/132lbsx5
100kg/220lbsx5
100kg/220lbsx5
120kg/264lbsx5
120kg/264lbsx5

T-Bar Rows
20kgx14
30kgx14
35kgx12
40kgx10

First time i've done these 'properly', with the bar wedged in a corner and the V-Bar grip. I liked them. I'd marry them, but i fear the squat would find out.

One-Arm Rows
25kg/55lbsx12
25kg/55lbsx10
30kg/66lbsx10

Push
Flat Dumbell Press
20kg/44lbsx10 (struggled, then a barbell was free, so moved on flat bench)
70kgx10

THEN we were told '1 minute guys', the gym is supposed to shut at 22:30 with 20 mins showering time, and it was 1 minute to 10. So, what the hell?

I've decided my arms are ****ing dreadful and i think it may be genes that are the issue here.

Ah body stuff sucks some right now.

Portboy
11-04-2008, 03:20 PM
Lower
Squats
Barx14
60kg/132lbsx10
60kg/132lbsx20

It may have just been a good day, but the 20 reps on a 1pps didn't seem enough. I'm going to be ****ing sore tomorrow, but in future I think i'll have to add some more weight for these.

Leg Press
170lbsx12
210lbsx12

CGBP
Cable Curls
Dips
BWx10
BWx10

Portboy
11-06-2008, 04:54 PM
Vertical Push/Pull
Pull
Chin-Ups
BWx8
BWx5
BWx5
BWx5
BWx5

Lat Pulldowns
70lbsx10
90lbsx8
90lbsx8

Push
Military Press
40kgx10
50kgx5
50kgx5
50kgx5
40kgx10

Struggled with these today.

Bent Raises (stated weight is per hand)
5kgx20
7.5kgx14
10kgx12

Seated Lateral Raises
5kgx20
7.5kgx14
10kgx10

Barbell Shrugs
70kgx12
70kgx12
70kgx12

Just realised, i really do high volume stuff for delts and traps.

'Cutler' Flyes (one armed lateral cable raises, with the other arm behind my back)
Block No.2x10
Block No.1x10
Block No.1x10

Really should've included ab work.

Steven001
11-06-2008, 05:59 PM
Nice progress there! Funny, my Standing Military Press is about the same as yours, but you absolutely annihilate me in the big three!

Portboy
11-08-2008, 09:51 AM
Nice progress there! Funny, my Standing Military Press is about the same as yours, but you absolutely annihilate me in the big three!

Well, keep at it man, our body weights are quite different, so i guess that's why my big three is a bit higher. I'm sure when you reach you target weight you'll be lifting more than me.

Lower (yesterday)
Squats
Barx14
70kgx10
90kgx5
90kgx5
100kgx5
90kgx5
100kgx5

I went back down to 90kg for a set because I realised i really wasn't controlling the weight well on the 100kg. Legs bowing in and out and everywhere. The last set of 100kg was alot more controlled. I took my time and really felt the weight up and down. Focussing more on keeping my core as tight as possible. I think i need to do ALOT more core work. Weighted ab work, back extensions and hit my obliques more too.

SLDL's
60kg/132lbsx12
60kg/132lbsx10
60kg/132lbsx10

Preacher Curls
10kgx8
10kgx8
15kgx8

Seated Alternate Curls (stated weight per arm, reps are total for set, so 16would be 8 reps per arm)
10kgx16
15kgx16
17.5kgx16

Skullcrushers
20kgx10
20kgx10
20kgx10

Dips
BWx8
BWx8
BWx8

So, i've learnt from this session: DO MORE CORE WORK!

Portboy
11-10-2008, 02:47 PM
Horizontal Push/Pull
Pull
Seated Rows
No.12x10
No.14x10
No.14x10

T-Bar Rows
20kgx12
30kgx10
40kgx10

Push
Flat Bench
50kgx20
50kgx10
60kgx10
60kgx10

Incline Bench
60kgx10
60kgx10
60kgx8

Flat DB Flyes (stated weight is per hand)
10kgx10
10kgx10
10kgx10

I felt like i was neglecting chest, alot so i cut back a little short today.

Decline Situps
BWx10
BWx10
BWx10

These didn't feel right, could've been something todo with the angle of the decline. I was also mega tired today due to only 2 hours sleep last night/this morning because of an essay. No excuse though, i got to sort out some decent core work, i think its my weakest link at the moment.

Portboy
11-11-2008, 06:55 PM
Lower
Squats
60kg/132lbsx10
60kg/132lbsx10
60kg/132lbsx10

After looking at some more Squat Rx videos, i realised that my hips may have been moving laterally. So i really took every rep as slow as i comfortably could and tried to maintain as tight a core as possible. Core work really really really needs to improved in my routine thats fo' sure.

Leg Press
170lbsx10
190lbsx10
210lbsx10

Arm work
Preacher Curls
10kgx10
15kgx10
20kgx10

Concentration Curls
Using 7.5kg and 10kg DB's

Set and rep range was a bit complicated and erratic, i used Ronnie C's 21's rep range for my right arm, because it's significantly weaker, and i think it looks smaller. So! I thought this would've helped.


Tri Pulldowns
No.4x12
No.5x12
No.6x10

MUST DO MORE CORE WORK!

I'm researching it all and trying to find stuff that i can do at my gym, and actually build the courage up to do (i dont really like looking stupid in the gym so i take ages with learning something properly before i do it, like lunges).

Portboy
11-13-2008, 04:43 PM
Vertical Push/Pull
Pull
Pull-Ups
BWx8
BWx5
BWx5
BWx5

Semi-Supinated Pull Downs (where your palms face eachother)
70lbsx12
90lbsx10
90lbsx10

Push
Dumbell Shoulder Press (stated weight per arm - GOTTEN WEAK ON THESE)
10kgx10
15kgx10
20kgx6
20kgx10 (messy)
10kgx10 (also messy)

I think my long break from dumbell shoulder press and focus on military press has really let the DB press suffer! I think i'm gonna stick with DB's for a while, get the whole unilateral thing going.

Bent Raises
7.5kgx12
7.5kgx10
10kgx10

Standing Lateral Raises
7.5kgx12
7.5kgx10
10kgx10

Barbell Shrugs
60kgx20
80kgx12
80kgx12

Back Extensions
BWx10
BWx10
BW + 10kgx10
BW + 10kgx10

Decline Situps
BWx10
BWx10
BWx10

I also did 2x12 of Cutler Flyes in between back extensions.

I feel i need to do more core work because there's an imbalance in my 'core'. Feels like my lower back is quite weak in comparison to my abs and i think my lifts are suffering because of it.

Portboy
11-19-2008, 12:20 PM
OK, so an odd few days, basically my body clock has been really messed up and my natural waking up times have been 2am, so it's been a weird few days. I missed the second day last week and also didn't train monday, so yesterday i started the week. Also, this week i am NOT training chest (horizontal push) because my chest has become noticeably more advanced than my arms and delts, so i'm training delts twice this week with the usual horizontal and vertical pull movements for back...so it's day 3 twice.

Yesterday
Push/Pull
Pull
Deadlift
60kgx8
100kgx5
100kgx5
100kgx5

Concentrated on a tight core, keeping the arch. Like i've said, i feel recently as though i have an imbalance in my core, my lower back being weaker than my abs.

Seated Rows
4x10-12

T-Bar Rows
20kgx12
30kgx10
30kgx10
35kgx10

Push
Dumbell Shoulder Press (stated weight per arm)
10kgx10
15kgx10
15kgx10

Bent Raises
7.5kgx12
7.5kgx12
7.5kgx12

Standing Lateral Raises
7.5kgx12
10kgx10
10kgx10

Cutler Flyes
Reps and sets are worthless trying to record, it was just to get the obscure delt pump you get.

Shrugs
60kgx12
60kgx12
80kgx10

Supposed to train lower today, but i am SOOOOOOOOOOOOO ****ING tired its unbelievable, i may actually fall asleep in the cage. We'll find out later/tomorrow if i actually do lower.

Portboy
11-20-2008, 05:17 PM
Ok, so i didn't do lower what would technically now be two days ago. I did it...technically yesterday, even thought it was about three or 4 hours ago.

Lower
Squat
Barx10
60kgx10
60kgx10
60kgx20

Didn't think i had it in me, but was easier than i thought - DEFINITELY ADD WEIGHT NEXT TIME GHAHHHWERHERWHGEW-0T32-0R23IR-032

Barbell Lunge (alternating, left foot, right foot)
Barx10
40kgx10
40kgx10
40kgx10

First time doing these, will probably be a permanent addition to leg workouts, can't keep the leg curls, thats fo' sure.

Standing E-Z Bar curls
10kgx12
10kgx12
15kgx10


Rope Pulldowns
and
Single Arm Pulldowns

Vertical Push/Pull later on today.

Portboy
11-21-2008, 03:20 PM
Crisis
I've just had a realisation about my training and this journal. It could be that i am more inclined to want to train like a bodybuilder, and there for each and every session is just for hypertrophy and just to get what i'm training pumped and trying and develop and grow the muscle aesthetically. However, i am quite obsessed with improving my Big 3 and reaching the targets i set nearly 2 years ago! This journal should be tracking gradual progression and yet i have DIGRESSED during the time i have been using it.

There are a number of reasons for this: i feel i may have been lacking essential technique components, especially on the squat and deadlift, and have eased off the weight dramatically to ensure an unbreakable arch and really tight core. I'm really torn between hypertrophy and strength. For a long time i only wanted strength and hypertrophy was merely a by-product, but now i think the scales have balanced out exactly, in terms of what i want. I can't see why i can't have both. I want my bench, squat, deadlift and overhead press all to increase (obviously) and at least be somewhere towards reaching my goals that were EASILY within reach when i set them and i had MORE THAN ENOUGH TIME.

Once again my goals are:
Deadlift: 396lbs (180kg)
Squat: 308lbs (140kg)
Bench: 264lbs (120kg)

What i can do now:
Deadlift: 330lbs (160kg)
Squat: 264lbs (120kg)
Bench: 220lbs (100kg)

Along with the above, i am still doing hypertophy excercises that are high in reps and low on weight. Is there somehow a clash? I personally believe its because i'm not consistently looking at my rep and set schemes and just doing whatever feels right on the day - apart from squats where set and rep schemes have a purpose.

Vertical Push/Pull (today)
Pull
Pull-Ups
BWx8
BWx6
BWx6

Lat Pulldowns
70lbsx12
90lbsx10
90lbsx10

Push
Bent Raises
10kgx12
10kgx12
10kgx12

Standing Military Press
Barx10
40kgx10
50kgx5
50kgx5

Barbell Shrugs
60kgx12
80kgx10
80kgx10

Standing Lateral Raises
10kgx12
10kgx10
10kgx10

Cutler Flyes
3 sets, 10-12 reps each arm

Dumbell Presses
15kgx8
15kgx8

Looking back that volume looks ridiculous, but i feel its the only way to wake my delts up and get them to grow.

Portboy
11-25-2008, 11:45 AM
Missed saturdays workout. Trained really early sunday morning, legs.

Lower
Squat
60kgx10
80kgx5
80kgx5
100kgx5
100kgx5

Short term goal, get above 2pps within two weeks! At least try for 1 measily rep.

SLDL's
50kgx12
50kgx12
50kgx12

Preachers
Dips
Seated Alternate Curls
Tricep Pulldowns

^^All that was two days ago
Push/Pull (yesterday)
Pull
Bent Rows
50kgx12
50kgx12
60kgx8
60kgx10

T-Bar Rows
20kgx12
30kgx12
35kgx12
40kgx10

Seated Rows
Half the stackx10
All of itx10
All of itx10

Really went crazy with volume. I'm really geared towards hypertrophy at the moment, not sure why.

Push
Military Press
Barx10
40kgx10
40kgx10
50kgx8

Shrugs
70kgx12
70kgx10
85kgx10

Standing Lateral Raises
7.5kgx12
10kgx10
10kgx10

Really need to get back into training for strength. Not sure why definition/hypertrophy is such a priority at the moment. Gotta lower the rep ranges and lift hard and heavy. Probably watching too many Jay Cutler videos.

I always lift will within what I think I can actually do. I don't think I'm really training hard enough. It could be because my gym partner has had to bail out for a week, but I dunno. I'll fix this. Also I will train chest again starting next week, but I've really needed to attack delts because they're lagging alot. Grh, gotta cut the BB stuff.

Not training lower today due to slight leg injury. Hammy/calf issue on my left leg. Stairs have been difficult and sleeping has been a bitch. It was due to ultimate frisbee training on sunday, landed weirdly.

Portboy
12-01-2008, 01:28 PM
So last week was messy, couldn't train legs due to weird hammy/calve issue that has resolved itself now. Back to the extreme norm this week, with my gym partner revived.

Horizontal Push/Pull
Pull
Deadlifts70kgx8
110kgx5
110kgx5
130kgx5
140kgx5
150kgx1 (at least 1 rep, i'm pretty sure i got 5, but i don't want to record anything that isn't accurate)

T-Bar Rows
20kgx12
30kgx12
35kgx12
40kgx12
45kgx10

Probably should've upped the weight on this.

One-Arm Rows
17.5kgx10
25kgx12
30kgx10

Push
Incline Bench
40kgx10
50kgx10
50kgx10

Flat Bench
60kgx10
80kgx5
80kgx5

This was pretty impressive after not training chest at all last week and never really going above a plate a side when I was training chest.

Dips
BWx10
BWx8
BWx6

Decline Situps
BWx12
BWx10
BWx10

A promising start to what could be a new era, especially if my training partner keeps this up.

Portboy
12-05-2008, 07:07 AM
Lower
Squats
60kgx10
60kgx10
80kgx10
80kgx8

Alternating Lunges
20kgx12
40kgx12
40kgx12

So thats 6 lunges off each leg.

Preacher Curls
10kgx21 (7 reps low-mid, 7 reps mid-high, 7 full reps)
10kgx21
10kgx10

It's a Ronnie Coleman thing my friend found and I like it, makes a change.


Skull Crushers

Alternating One-Arm Pulldowns/Curls

Missed Vertical Push/Pull yesterday, will be doing that today. I had a dream about training last night, pretty crazy.

Portboy
12-05-2008, 03:22 PM
Vertical Push/Pull
Pull
Pull-Ups
BWx8
BWx5
BWx5
BWx5

Close Grip Lat Pulldowns
90lbsx12
110lbsx12
130lbsx10
150lbsx10

Push
Bent Raises
7.5kgx12
10kgx10
10kgx10

Military Press
Barx10
40kgx10
40kgx8
40kgx8

WOBBLY. Not happy about this. Didn't really feel 'in' the gym today. I think its cos I was tired.

Thought my delts/shoulders looked quite good when pumped. May have been the focus work last week.

Barbell Shrugs
40kgx12
70kgx10
70kgx10
90kgx6

Cutler Flyes
Light weight, controlled reps, 3 sets each arm. 12 repetitions.

Seated Lateral Raises
10kgx12
10kgx12

Back Extensions
BWx10
BWx10
BW + 10kgx10
BW + 10kgx10

I'm not going to lie. I'm scared of doing any focussed ab work UNTIL I KNOW EXACTLY WHAT I AM GOING TO DO. It took me ages to finally do lunges because I had to think 'is it as simple as it looks?' and 'am i going to hit the sides of the squat rack as I lunge back and forth?'. I have obviously done the decline situps before, but because of the angle I haven't really like them. I want to do a kind of leg raise, where I hold on to a bar on the situp machine and pull my legs up, but until I know for sure I'm not gonna look like an ass and **** it up, I won't. Also, when I look at myself in the mirror nowadays it seems like the 'thing' thats really lacking is my midsection. If I can pull my obliques in tighter, I'll be happier and eliminate a short term problem.

Money is getting tighter, so eating my not be good. We'll see.

Portboy
12-07-2008, 05:33 PM
Lower
Squat
60kgx10
80kgx5
80kgx5
90kgx5
90kgx5
100kgx5

Would've tried for more, but my gym partner was kind of awol again.

SLDL's
60kgx12
60kgx12
60kgx12


Preacher Curls
Skullcrushers
Cable Curls
Tricep Pulldowns

EDIT: I literally ONLY HAVE PASTA to live off until the 20th of December. I'm not sure how its going to work. I really have no money whatsoever, however,I will continue to train with intensity. I have no plans to slack off.

Tomorrow, think AB WORK.

Portboy
12-08-2008, 03:58 PM
Horizontal Push/Pull
Pull
Bent Rows
40kgx10
50kgx6
50kgx6
60kgx8

T Bar Rows
25kgx12
35kgx12
45kgx10

One-Arm Rows
25kgx10
30kgx10
35kgx8

Push
Flat Bench
Barx10
50kgx10
60kgx10
60kgx8

Incline Bench
50kgx10
60kgx10
60kgx8

Great, lots of improvement here. I don't seem to try. When it comes to bench I don't think about the weight or the reps/sets I'm doing.

Rope Pull Down Crunch things
4 sets 10 reps. Should feel those tomorrow.

Portboy
12-09-2008, 12:57 PM
Lower
Squat
Barx10
60kgx10
60kgx10
60kgx10

I think I need a total squat form overhaul. Back is fine, hips are fine, but my knees are SOMETIMES all over the place. It could be mobility drills not being good enough before starting squats, not warming up probably. I don't know.

Leg Press
90lbsx10
110lbsx10
130lbsx10

Standing Preacher Curls
Dips
BWx10
BWx8
BWx8
Individual Curls/Pulldowns

Not enough money to keep the calories up, but I'll be doing my best. I don't seem to be improving at all. Its partly fear of failure, its partly that fact I dont have the nutrition to back it all up. I really need to sort this out. Although, tomorrow I'll no doubt feel differently.

Portboy
12-09-2008, 04:45 PM
OK. I know I seem to be doing this every week but I need to re-establish my goals, because everytime I enter the gym they seem to disappear.

I want to weigh: 210lbs/15 stone/95kg
I need to Squat: 3pps/140kg/308lbs
I want to Deadlift: 4pps/180kg/396lbs
I want to Bench: 120kg/264lbs

In addition:
I would like to be able to do BW + 20kgx6 on pull-ups.
I would like to be able to do BW + 20kgx6 on dips.
Increase grip strength (crush and endurance)
Improve conditioning (but also in the long term with weight, as it will effect calorie intake/out take etc.)

Although the above goals are mainly strength related, I would also like to attain a good looking physique, which will call for additional work on some BODYPARTS (not excercises).

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

Before the end of NEXT year would be nice, I'm going to give myself alot of time for this. However, there is no time limit applied to the target weight as that depends alot on my bank balance and what of it I can spend on food. I don't necessarily need the bodyweight to get the lifts.

So, the next question is: HOW WILL I ACHIEVE THESE GOALS (within the template of Baby Got Back)

I WILL keep my specific goals in mind when I train, especially when benching as rep and set schemes go to hell. Speed work, dynamic work and maximal effort work will take up each week, respectively.

I WILL keep the alternating patterns of rep and set schemes for leg days:
Tuesday: higher reps, lower weight, every other week do 20 rep squat scheme.
Friday: Heavy leg day, hit at least 100kg/2pps and gradually increase by about 5kg or more every other week.

I WILL continue to deadlift every OTHER week and sometimes incorporate rack pulls on the opposite week in place of bent rows to start the session.

I think a test for one rep maxes may be needed in order to establish more accurate rep and set schemes. A print of this put on my wall would be helpful as well.

Let the games begin.

Portboy
12-11-2008, 12:50 PM
Vertical Push/Pull
Pull
Chin-Ups
BWx10
BWx5
BWx5
BWx5

Bent Raises (while waiting for lat pulldown machine)
10kgx12
10kgx12
10kgx12

Lat Pulldowns
90lbsx12
90lbsx10
90lbsx10

Quite hard on the machine here. The handles come out and down, requires quite alot of stabilizers.

PushMilitary Press
Barx14
30kgx10
30kgx10
40kgx10
30kgx10

Barbell Shrugs
70kgx10
70kgx10
70kgx8

Seated Lateral Raises
10kgx10
10kgx10
10kgx10

Cutler Flyes 3x12

Cable Ab Pulldown Crunch Things :)
3x12

Portboy
12-12-2008, 05:05 PM
Lower
Squats
60kgx10
80kgx5
80kgx5
80kgx5
90kgx5
90kgx5

Lunges
40kgx10
40kgx12

Dips
BWx5
BWx5
BWx5
BWx5

Standing Curls
15kgx10
15kgx10
15kgx10

I really think my squat form needs a complete change. Knees still seem to be wobbling, not happy that I have to admit this, but I'm not going to get much further without addressing it.

Portboy
12-16-2008, 11:49 AM
Horizontal Push/Pull - OR NOT
Pull
Seated Rows
4x12


Deadlifts
Worked my way up to 3pps, grip was not surviving, very pissed off with everything, didn't even get on to push, stormed out of the gym not very happy and won't be training today.

Portboy
12-17-2008, 02:34 PM
Full Body
Squats
60kgx10
60kgx10
60kgx10
60kgx10

Bent Rows
40kgx10
50kgx10
60kgx10
40kgx10

Bench Press
Barx10
50kgx10
50kgx10
50kgx10
50kgx10

Pull-Ups
BWx8
BWx6
BWx5
BWx5

OK, I am going home on saturday, leaving university over the christmas break which means my routine is probably going to go all over the place, I'm not sure what days my old gym are going to be open, so it's going to be all over the place. Also, I will be leaving my computer here, so I won't be keeping a record online. I'll try and keep one on paper.

ENOUGH IS ENOUGH. It would be nice to have something to show for all the pissed off moods I am in and all the food I eat and all the gas I have (haha!). I have to achieve something. I KNOW I CAN DO IT, I really need to get my diet in check AND CONSISTENT, AAAAAND keep focussed on what I want to achieve within each session and how its going to help overall.

I aim to train full body again on friday, but with overhead presses and some other things instead of todays stuff.

Portboy
12-20-2008, 07:33 AM
Another Full Body (yesterday)
Squats
Barx10
50kgx10
50kgx10
50kgx10

Form focus.

Good Mornings
30kgx10
30kgx10
30kgx10

These were a good idea.

Bent Rows
50kgx10
50kgx10
60kgx10


Military Press
30kgx10
30kgx10
40kgx10

Pull-Ups
BWx6
BWx5
BWx5

Bench Press (quite fast reps)
40kgx6
40kgx6
40kgx8
40kgx8

Lying Leg Raises
3x10

Also did skullcrushers, one-arm dumbell curls, pushdowns and cable curls. WHY THOUGH?!?!?

Eating should be better soon, I have money again.

Portboy
01-18-2009, 06:34 AM
Back From Christmas Break
This is the long stretch leading into summer. I already banned myself from drinking as much as I did last term. Looking back it really was messy and ****ed things up big time.

Just did a bit of everything yesterday to get myself 'broken back in', ready for a newly designed routine on the same template, but more specific things set on reps and sets.

Squats

Leg Press

Military Press

Standing Lateral Raises

Shrugs

Front Raises

Portboy
04-22-2009, 05:55 PM
Update
So it's been a really long time since I've posted anything on here; basically I couldn't seem to get into a routine, at least not a routine that was consistent enough and therefore worth recording in this journal.

The situation now is good and bad. My weight is approaching a solid 13 stone/180lbs. Even if it doesn't sound like much 'on paper', I can tell you it took a lot of aggressive eating and pain from having to eat so much, so I am happy with the weight increase. I hate eating loads, so to accomplish a consistent caloric intake over the last few weeks (pathetic I know), it's been pretty good.

The fact of the matter is, is that I could probably gain a decent amount per week, however I need to spend quite a lot of cash on the food and I lack discipline to put it in. However, I look a lot less skinny, my legs (I think) are finally growing and I think I've identified some slight imbalances in how I look.

Genetics are a seriously annoying bitch at the moment, but I will push on, and hopefully extra size will give me room to fine tune lagging body parts. My shoulders are naturally narrow, so I just look pretty stupid when looking at my traps. Arms have improved, I've actually been directly training them for once, which is helping.

The worst news is: I have lost A LOT of strength. Compared to the weights I could do before I came to university, I am a pussy weakling. It's not good. I haven't reached 220lbs squats in a long time and 265lbs deads are feeling pretty heavy. Haven't tested bench in a while.

Strength bad.
Size not so bad.

More eating, will try and push more weight in the coming weeks and not be so afraid of injury, for some reason.

Portboy
04-27-2009, 04:57 PM
Can't Eat
I have a VERY PAINFUL 'cluster' of whitehead spots, located underneath my top lip. I can barely eat, the pain is excruciating.

:(

Portboy
01-07-2010, 11:02 AM
Back from Massive Hiatus!
So, I've had a long time off; when I returned to university, I somehow didn't pay my gym membership and now a semester later and with an increase in some bodyfat, I am going to be back on full time train as soon as I get back to my home at University. I have definitely been more fitness focussed as I got addicted to Ultimate Frisbee (a growing university sport in the UK) and lost quite a bit of weight, trying to get lighter and more agile.

I aim to continue with the amazing routine 'Baby Got Back' as it really has done wonders, and it seems I am still getting the odd compliment on my back, even with this time off. Eating shouldn't be as much of an issue as I am determined to get what I had back, so drinking will be cut out of my student life quite a lot. I can't wait to get back on a roll again, I thought I was getting somewhere before this unintentional hiatus happened.

Portboy
08-01-2010, 10:01 AM
Update and Dramatic Change in Goals
Wow, so its been a long, long time since I've been here. I miss it a lot! I can definitely blame my obsession with Ultimate Frisbee. I've been without a healthy amount of money for a long, long time and have had some pretty bad financial difficulties for a person my age. On the plus side I am no longer AS obsessed about having an aesthetically pleasing physique and getting as huge as I can possibly be. I am sure that when I have some cash I will start strength training again and spend a lot of time staring at myself in the mirror and eating myself to sleep...

However, as it stands I have become much more focussed on fitness and general conditioning. I've been working on flexibility, sprinting, vertical leap, agility and core strength. I won't lie, I feel a lot healthier because of it. Although I loved getting looks when I was at my heaviest and feeling an awesome pump in the gym, I was very highly strung, constantly obsessing over how I looked and ate uncomfortable amounts of food. Now, I feel more spritely and healthy, my face has cleared up quite dramatically too.

I wish I could say I was taking a more 'Crossfit' approach to training, but at the moment I simply don't have the knowledge or resources to train as they do. So, I am doing a mix of plyometrics, stretches twice a day (mainly on my legs to help with pivoting when I play Ultimate), agility drills, sprints, and going for late-night runs that include hill sprints.

This is was going to be the natural progression of my training before it all collapsed and I got lazy for a little while. I want to be better at Ultimate and sprinting, endurance, agility and vertical leap are definitely a big part of it. I've competed in quite a few tournaments in the space of 2 years and am totally hooked. I really, really don't want to be skinny, so I will keep up with strength training when term begins again and try to gain some good weight during the off-season in winter.

My training is currently a bit 'all over the place', and although I'm starting to believe that that is the best way to train, I will eventually come up with a generic routine that will hopefully cover everything. I'll be reading and re-reading my old favourite bodybuilding routines and new ones, as well as the VJB and factoring in Crossfit things and anything else I can think of.

I'll try and stop by here as much as possible, I really enjoy this community.