Dude you are a ****ing beast. Your strength is absolutely phenomenal. Keep it up.
Printable View
Dude you are a ****ing beast. Your strength is absolutely phenomenal. Keep it up.
Chris - Oh i know its tough hehe. I love working legs and back the same day. Really does push me to my limits! lol.
Nate - Yep hell is what im after :p
KingJustin - hah thanks man! I will keep it up!
Are we on the same wavelength or what? - I'm switching things around now too. Legs and back are now gonna be done apart from each other, it's not being fair anymore to keep them on the same days for now imo.
That chest/back/shoulder and legs/arm split you outlined is what Mr. O - Dorian Yates did earlier on, it should work well for you if you give it a go. You could also try upper body and lower body training too. There are so many choices, so many directions to take, lol.
cheers for the input coke. haha we must be related somehow. Maybe ur a long lost brother? lol.
I was not aware that Mr yates used this kind of split. I'll give it a go and see what happens.
Today I did Back/Leg/Chest (hardly any chest work)
I think I'll stick to Chest/back/shoulder and then legs/arms. Anyways a solid workout and im very pleased! :)
BLC (Back, Legs, Chest)
Barbell Squat Below paralell
Bar x 8
135 x 5
225 x 5
250 x 2 (PR) could have got 3.
270 x 2 (PR!)
300 x F (damnit bailed. But still extatic about the 270 squat! A double too!) :D
T-Bar Row (using lever system thing) Alot harder in my opinion
90 x 8
180 x 5
225 x 5
270 x 2 (felt way heavier than the other tbar row style) I might jsut stick to the other tbar barbell rowing.
Deadlifts
135 x 8
225 x 5
315 x 5
360 x 1 (mistake. Was meant to be 335. Oh well.)
315 x 5
360 x 1
Loving being able to deadlift with more weight! :D
Seated Row *whole stack again*
170 x 5
170 x 5
170 x 5
170 x 5
Leg Press w00t for heavy weight! lol
Deep Presses
380 x 5
500 x 5
605 x 1
Low ROM Presses (Wanted to know what heavier weight felt like.
605 x 10
690 x 5
690 x 5
780 x 5 (This was heavy! lol. I wreckon I could do 1,000lbs with like a 1 inch rom.
780 x F (Tried a Full Rom Rep) lol. Not happening anytime soon!
BB Bench
135 x 5
180 x 5
225 x 1 (assisted)
Didnt do any more. Ive gotta draw up a plan for chest work now. No more pissing around.
Lat Pulldown
55 x 10
170 x 5
170 x 5
170 x 5
Finished. Im happy. Thrilled about the 270 x 2 squat. Really surprised myself! And after feeling how heavy nearly 800lbs was on leg press, I cant imgaine anyone squatting that much. It truley is an insane amoount of weight! lol.
Big 3 total is now at 900lbs exactly! :D
Awesome session!
Creating a new Journal in here now. For the best I think!
For my new split. And because now im seriousley training for Powerlifting! :D
So see you guys around in my new journal hopefully! Thanks so much to all the comments critisicm and support! Its much appreciated and very much welcommed!
GW :)
Cheers Brandon! :D
looking good dude.. i'll be on the lookout for your new journal
cheers man :)
just finished creating it. Dont know when my next workout will be though. Probs days and days away.
Nice work dude. But why not just keep the same journal?
Good work with that deadlift at 360!
Good job setting that PR in squat. Keep it up, bro. I'll be sure to check back once you get your new journal up.
One PR after the other... Way to give it hell for the last few workouts Mike. I like the idea to spice things up and workout a new split.
nice hardcore session there goodwinner. Lots of volume, i see a 315 squat around the corner:smoke:
thanks guys! :)
K - I suppose i could of kept the same journal. I jus wanted to have a new heading to be honest :p "road to a big 3 thousand" lol. Im weird though like that.
LK - Cheers man! It was a quite a challenge to pull 360 after doing all the other deadlifts. But I got it. I gotta learn how to use more leg drive.
Justin - Thnks :)
DD - Tar very much mate! It certanly will spice things up a bit!
Nate - Thanks matey. I certainly hope so. 315 for Xmas! :D
NICE workout man
I need to get on the ball with my squats...ur improving too fast haha
haha thanks man!Quote:
Originally Posted by KingWilder
Well im getting back to where I used to be with leg strength. I used to have really good leg strength and was able to do one legged pistols all day lol. And I would rep 540lbs on leg press all day lol.
Ok so I am back and training like a mothertrucker, at my local Fitness4Less.
I think i've posted on this site since this journal but I though't I'd carry on with this one, rather than start a new journal! I began training again on the 01/10/13 so will post all my sessions from then.
I've lost a lot of weight (not sure how much exactly, couple stone i'd have thought).
Session 01/10/13
Start: 20:
Treadmill
Power walking on incline into running on an incline
Leg press (10x10)
39kg x 10
39kg x 10
59kg x 10
59kg x 10
73kg x 10
73kg x 10
93kg x 8
93kg x 6
73kg x 10
59kg x 10
Calf raises (10x10)(on leg press machine)
32kg x 10
32kg x. 10
52kg x 10
52kg x 10
73kg x 10
73kg x 10
93kg x 5 (lost balance a bit, too heavy I think!
93kg x 10 (yeah it is too heavy!)
73kg x 10
59kg x 10
Leg curl (10x10)
18kg x 10
18kg x 10
23kg x 10
23kg x 10
27kg x 10
27kg x 10
23kg x 10
23kg x 10
18kg x 10
18kg x 10
Leg extension (10x10)
32kg x 10
32kg x 10
41kg x 10
41kg x 10
55kg x 10 (all power not slow)
55kg x 10 (same)
64kg x 6 (same)
64kg x 5 (same)
41kg x 10 (same)
27kg x 10
Session 03/10/13
Treadmill
Power walking on incline into running on an incline
Leg press
39kg x 10
39kg x 10
59kg x 3
73kg x 5
93kg x 5
107kg x 5
120kg x 5
39kg x 10
39kg x 10
Calf raises (on leg press machine)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5
93kg x 5
32kg x 10
32kg x 10
Leg curl
18kg x 5
23kg x 5
27kg x 5
23kg x 5
18kg x 5
9kg x 10
9kg x 10
Leg extension
18kg x 10
18kg x 10
32kg x 5
41kg x 5
55kg x 5
64kg x 5
73kg x 5
27kg x 10
18kg x 10
Military press from rack,
20kg x 10
20kg x 10
40kg x 5
40kg x 5
50kg x 3
40kg x 5
20kg x 10
Tricep pushdown
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 7 x 10
Peg 5 x 10
Peg 3 x 10
Peg 3 x 10
Finished at 21:14
Session 04/10/13
Military Press
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
20kg x 10
20kg x 10
Deadlift
Trying to nail form
**double overhand from here*
60kg x 5
60kg x 5
60kg x 5
60kg x 5
80kg x 3
80kg x 3
100kg x 3
100kg x 3
*mixed grip from here**
120kg x 3
120kg x 3
**double overhand from here**
60kg x 5
60kg x. 5
Bench
20kg x 10
20kg x 10
40kg x 5
40kg x 5
60kg x 5
60kg x 4 (not risking fifth! Felt heavy!)
40kg x 5
40kg x 5
Session 07/10/13
Treadmill
10 minutes fat burn workout
Barbell Squats (fives)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
60kg x 5
70kg x 5
80kg x 5
60kg x 5
Leg press (fives)
59kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 3 (could have given up after rep 1!)
80kg x 5
Calf raises (on leg press machine)(fives)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5 (holy fuck buuurrrnnn!)
93kg x 5
32kg x 10
32kg x 10
Leg curl (fives)
9kg x 10
9kg x 10
18kg x 5
23kg x 5
27kg x 5
23kg x 5
18kg x 5
9kg x 5
9kg x5
Leg extension (fives)
18kg x 5
18kg x 5
32kg x 5
41kg x 5
55kg x 5
64kg x 5
73kg x 5
41kg x 5
27kg x 5
18kg x 5
Military press from rack, (fives)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
20kg x 10
Tricep pushdown (tens)
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 7 x 10
Peg 5 x 10
Peg 3 x 10
Peg 3 x 10
Session 13/10/13
Treadmill
Jogging warm up 4-5mph
5minute walk uphill
Leg press (5x5)
59kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 5
80kg x 5
59kg x 5
Barbell Squats (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
70kg x 5
80kg x 5
60kg x 5
Calf raises (on leg press machine)(5x5)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5
93kg x 5
66kg x 10
32kg x 10
32kg x 10
Leg curl (5x5)
9kg x 10
9kg x 10
18kg x 5
23kg x 5
27kg x 5
32kg x 5
18kg x 5
9kg x 10
9kg x 10
Leg extension (5x5)
18kg x 10
18kg x 10
32kg x 5
41kg x 5
55kg x 5
64kg x 5
73kg x 5
41kg x 5
27kg x 5
18kg x 10
Military Press From Rack (5x5)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
10kg x 10
Barbell Bench Press (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
60kg x 5
Tricep extensions
Peg 5 x 10
Peg 10 x 10
Peg 15 x 5
Peg 10 x 5
Peg 5 x 10
Various reps and sets!
Peg 3 x 10
Bicep Curl (cable curl)
Various pegs. 3 - 7 for reps of between 5 and 10
Session 17/10/13
Legs, Shoulders, Triceps, And Biceps,
Treadmill
Jogging warm up 5ph
5minute walk uphill 4mph - 3 degree
Barbell Squats (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
70kg x 5
85kg x 5
60kg x 5
**dude on the leg press held me up a bit!! Bastard!**
Leg press (5x5)
59kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 5
80kg x 5
59kg x 5
Calf raises (on leg press machine)(5x5)
32kg x 10
32kg x 10
52kg x 5
73kg x 5
93kg x 5
107kg x 5
120kg x 5 (increase on these. Felt hard but great!)
66kg x 10
32kg x 10
32kg x 10
Leg curl (5x5)
9kg x 20
18kg x 5
23kg x 5
27kg x 5
32kg x 5
36kg x 5 (decided to up a bit, hamstrings slowly getting stronger. Felt really good!
18kg x 20
Leg extension (5x5)
18kg x 20
32kg x 5
41kg x 5
55kg x 5
64kg x 5
77kg x 5 (bit heavier!)
41kg x 5
27kg x 5
18kg x 20
*like ten minute wait!*
Military Press From Rack (5x5)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
42.5kg x 5
20kg x 10
Seated Shoulder Press (5x5)
32kg x 5
41kg x 5
50kg x 4
59kg x 2 (too heavy. Drop weight next time!)
68kg x 1 (yeah maybe lower increments next time!)
41kg x 5
23kg x 5
Tricep extensions (10x5)
Peg 5 x 10
Peg 7 x 10
Peg 7 x 10
Peg 9 x 10
Peg 12 x 8
Peg 5 x 10
Peg 5 x 10
Lat pulldown
32kg x 10
45kg x 5
52kg x 5
59kg x 2 (Stiff machine!)
45kg x 5
39kg x 5
Bicep Curl (cable curl) (5x5)
Peg 3 x 10
Peg 5 x 5
Peg 6 x 5
Peg 7 x 5
Peg 8 x 4
Peg 9 x 2 (failed third. Form!)
Peg 5 x 5
Peg 5 x 5
Session 18/10/13
Bench press (fives)
20kg x 20
40kg x 5
50kg x 5
60kg x 5
60kg x 5
60kg x 5 (hard last reps!)
Seated chest press (fives)
high position (feels too high)
41kg x 5
50kg x 5
64kg x 5
73kg x 5
82kg x 5
Medium position (hammer grip)
64kg x 5
73kg x 3
82kg x 1 lol
41kg x 5
41kg x 5
*do medium grip next time. High position going to result in jnjury*
Peck deck (fives)
23kg x 5
32kg x 5
41kg x 5
50kg x 5
59kg x 3
32kg x 5
32kg x 5
Seated bicep curl (machine) palms up,
18kg x 5
18kg x 5 felt heavy!)
23kg x 5 (stupidly heavy!)
18kg x 5
18kg x 5 (partials last few!)
Stack bicep curl.
Peg 6 x 5
Peg 6 x 5
Peg 6 x 5
Peg 6 x 5
Peg 6 x 5
Peg 3 x 10
Barbell grip holds. (Double overhand)
60kg x 20 seconds
60kg x 20 seconds
100kg x 20 seconds
100kg x 10 seconds
100kg x 8-9 seconds
100kg x 10 seconds
60kg x 30 seconds
60kg x 21 seconds
Session 20/10/13
Treadmill
Jogging warm up 5ph
5minute walk uphill 4mph - 3 degree
Barbell Squats (5x5)
20kg x 10
20kg x 10
60kg x 5
60kg x 5
70kg x 5
70kg x 5
90kg x 5
60kg x 5
60kg x 5
Leg press (5x5)
59kg x 5
73kg x 5
93kg x 5
107kg x 5 (felt heavy!!)
120kg x 5 (last couple reps agony!)
*hardly rested between sets on these!*
80kg x 5
59kg x 5
Calf raises (on leg press machine)(5x5)
52kg x 10
52kg x 10
73kg x 5
93kg x 5
107kg x 5
120kg x 5 (felt easier!)
134kg x 5 (with two extra partials!)
66kg x 10
32kg x 10
Leg curl (5x5)
9kg x 20
18kg x 5
23kg x 5
27kg x 5
32kg x 5
36kg x 5 (fell like a bonus set)
41kg x 5 (felt strong) leave it there!
18kg x 20
Leg extension (5x5)
18kg x 20
41kg x 5
55kg x 5
64kg x 5
77kg x 5
82kg x 5
41kg x 5
27kg x 5
18kg x 20
Military Press From Rack (5x5)
20kg x 10
20kg x 10
40kg x 5
40kg x 5
40kg x 5
40kg x 5
45kg x 5
20kg x 10
Seated Shoulder Press (5x5)
32kg x 5
41kg x 5 (felt very heavy)
41kg x 5 (more aggression! Felt better)
41kg x 5
50kg x 3. **keep same for next time!*
23kg x 10
Tricep extensions with rope! (10x5)
Peg 5 x 10
Peg 7 x 10
Peg 7 x 10
Peg 9 x 6 (harder with rope!)
Peg 12 x 2 (lol)
Peg 5 x 10
Peg 5 x 10 (last few partials really)
Lat pulldown
32kg x 10
45kg x 5
52kg x 5
59kg x 3 (2 partials)
45kg x 5
39kg x 5
Bicep Curl (cable curl) (5x5)
Peg 3 x 20
Peg 5 x 5
Peg 6 x 5
Peg 7 x 5
Peg 8 x 5
Peg 9 x 4 (5th not there!)
Peg 5 x 5
Peg 5 x 5
A lot of volume in here!
Session 21/10/13
Deadlift (fives) *no chalk, no wraps*
**double overhand**
60kg x 5
60kg x 5
100kg x 5
100kg x 5
120kg x 5 (very pleased)
60kg x 5
60kg x 5
Bench press (fives)
20kg x 20
40kg x 5
40kg x 5
60kg x 5
60kg x 5
60kg x 5
*just feels so weird* just need more practise I guess!*
40kg x 10
Seated chest press (fives)
Medium position (hammer grip)
*mininal rest between sets*
41kg x 5
50kg x 5
64kg x 5
73kg x 5
82kg x 4 (bastard)
41kg x 5
41kg x 5
Peck deck (fives)
23kg x 5
32kg x 5
41kg x 5
50kg x 5
59kg x 5 (last couple poor form)
32kg x 5
32kg x 5
Tricep extensions with upside 'v'(10x5)
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 12 x 10
Peg 15 x 5 (w00t!) bit heavy!
Peg 9 x 10
Peg 9 x 7 (depletion)
Peg 5 x 10
Peg 5 x 10
Cable bicep curl.
Peg 6 x 5
Peg 6 x 5
Peg 8 x5
Peg 8 x 5
Peg 10 x 5
Peg 12 x 3 (plus two tiny partials)
Peg 6 x 9 (no tenth!)
Peg 3 x 10
Barbell grip holds. No chalk!(Double overhand)
60kg x 20 seconds
60kg x 20 seconds
100kg x 14 secs
100kg x 10 secs
100kg x 6 secs
100kg x 7-8 secs
60kg x 21 secs
60kg x 20 secs
**All went superbly! Had the following from McDonalds for dinner;
1 and a half big macs, large fries, large regular coke no ice. (Missus had the other half!)
Some good work being put in again. What training split do you follow?
Cheers pal,
Well I just make it up as I go along really,
Just try and hit all muscle groups every week.
Just wanted to do lots of volume for a couple months before I switch to heavy triples, but the thing is I kinda like volume!
As long as I'm squatting couple times a week im happy!
23.10.13
No workout due to illness! Vomiting and Diarreah at work, felt awful yesterday, and this morning I feel fragile.
So probably no sessions for a couple days which sucks!
Then go on holiday Saturday 26.10.13for a week so probably no sessions then either!
**Back to it after a couple of weeks! Illness, holiday without a reasonably priced gym, and illness again has taken me out the game for 2 weeks! Was only 70% going to gym last night but thought enough was enough!**
**Good session too!**
Session 06/11/13
Treadmill jog
4mph - 2minutes
5mph - 2 minutes
6mph - 2 minutes
Deadlift (fives) *no chalk and raw*
**double overhand from here*
60kg x 5
60kg x 5
110kg x 5
110kg x 5
130kg x 5 (3 mixed then had to switch to mixed grip for last 2!)
60kg x 5
60kg x 5
Bench press (fives)
20kg x 20
40kg x 5
40kg x 5
60kg x 5
60kg x 5
60kg x 5
40kg x 10
Seated chest press (fives)
Medium position (hammer grip)
*mininal rest between sets*
41kg x 5
50kg x 5
64kg x 5
73kg x 5
82kg x 5
41kg x 10
Peck deck (fives)
23kg x 5
32kg x 5
41kg x 5
50kg x 5
59kg x 3
32kg x 10
Tricep extensions with straight bar(10x5)
Peg 5 x 10
Peg 7 x 10
Peg 9 x 10
Peg 12 x 10 (mega hard!)
Peg 15 x 0 (no chance with straight bar!)
Peg 9 x 10
Peg 9 x 10
Peg 5 x 11
Peg 5 x 10
Cable bicep curl. (Sensible form)
Peg 6 x 10
Peg 6 x 10
Peg 8 x 10
Peg 8 x 4
Peg 10 x 2
Peg 12 x 1
Peg 6 x 4
Peg 3 x 5
End