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  1. Replies
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    good work on the vids keep it up i stated...

    good work on the vids keep it up

    i stated useing creatine this week to early to tell if its working
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    101,464

    looking good keep it up

    looking good keep it up
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    week 3 day 1 upper body today was my hardest...

    week 3 day 1 upper body

    today was my hardest day so far felt like i tiered all day maybe movieing up the weight to fast

    pulldowns 6x75kgs,2x75kgs,2x75kgs,2x75kgs (same)
    1 arm rows...
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    thanks off road its going good so far very happy...

    thanks off road its going good so far very happy with it , hows your training comeing on?
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    thanks man same to keep it up

    thanks man same to keep it up
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    1,750

    day4 leg press...

    day4

    leg press 6x143kgs,2x143kgs,2x143kgs,2x143kgs
    deadlifts 6x87kgs,2x87kgs,2x87kgs,2x87kgs
    calf raises 6x105kgs,2x105kgs,2x105kgs,2x105kgs
    ez- curls 6x33kgs,2x33kgs,2x33kgs,2x33kgs...
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    23
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    day3 pull down...

    day3

    pull down 6x75kgs,2x75kgs,2x75kgs,2x75kgs
    1arm rows 6x35kgs,2x35kgs,2x35kgs,2x35kgs
    incline bench press 6x55kgs,2x55kgs,2x55kgs,2x55kgs
    stand bar press 6x52kgs,2x52kgs,2x52kgs,2x52kgs...
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    day 2 11-11-10 leg press 6x143kgs, 2x143kgs,...

    day 2 11-11-10

    leg press 6x143kgs, 2x143kgs, 2x143kgs, 2x143kgs ( up 3kgs)
    rack pulls 6x73kgs, 2x73kgs, 2x73kgs, 2x73kgs (same)
    calf mac press 6x105kgs, 2x105kgs, 2x105kgs, 2x105kgs (up 5kgs)...
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    no not doing deads on the smith machine, only...

    no not doing deads on the smith machine, only doing benching on it ,as thats all thats there in my gym looking for a new gym at the moment

    im counting the bar in the deads and standing press...
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    week 2 da1 9-11-10 ...

    week 2 da1 9-11-10

    pulldowns6x75kgs2x75kgs,2x75kgs,2x75kgs (up 5kgs)
    1-arm rows 6x35kgs,2x35kgs,2x35kgs,1x35kgs
    bench press 6 x72kgs,2x72kgs,2x72kgs,2x72kgs
    standing bar press...
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    day 4 7-11-10 just going post the last few...

    day 4 7-11-10

    just going post the last few sets

    pulldown 6x70kgs,2x70kgs,2x70kgs,2x70kgs
    1 arm rows 6x30kgs,2x30kgs,2x30kgs,2x30kgs
    inclince bench press 6x55kgs,2x55kgs,2x55kgs,2x55kgs...
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    day 3 6-10-10 leg press ...

    day 3 6-10-10
    leg press 6x100kgs,6x110kgs,6x120kgs,6x130kgs,6x140kgs,2x140kgs,2x140kgs,2x140kgs
    deadlifts 6x37kgs,6x47kgs,6x57kgs,6x67kgs,6x77kgs,6x87kgs,2x87kgs,2x87kgs,2x87kgs
    machine calf...
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    1 and half hours off football traning stats...

    1 and half hours off football traning

    stats
    arms 14.5 ins
    weist 34ins
    chest 46.5ins
    legs 23ins
    ( chest does not include delts)

    weight
  14. Replies
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    day 2 3/11/10 pulldowns...

    day 2 3/11/10

    pulldowns 6x30kgs,6x40kgs,6x50kgs,6x60kgs,6x65kgs,6x70kgs,2x70kgs,2x70kgs,2x70kgs
    1 arm rows 6x12kgs,6x15kgs,6x 20kgs,6x22kgs,6x25kgs,6x30kgs,2x30kgs,2x30kgs,2x30kgs
    benchpress...
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    deit is about 3,000-3,500 kals a day m1; bowel...

    deit is about 3,000-3,500 kals a day

    m1; bowel of bran flakes,1cup skim milk,1.5 scoops protain, milt vit 2 fish oil caps
    m2: banna and penut butter sandwich,yougurt
    m3:tuna sandwhich
    m4:dinner...
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    ok started this rotine to day , going do the...

    ok started this rotine to day , going do the four day spilt but will be doing lower days frist

    week1 day1

    leg press...
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    ok if been doing the wbb1.1 for 6 weeks now and...

    ok if been doing the wbb1.1 for 6 weeks now and its a good rotine but i am itching to start the hct-12 so im going run that for 12 weeks and see how i get on with it, going post a journal in the...
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    day 2 upperbody stright arm pulldowns...

    day 2 upperbody

    stright arm pulldowns 4x10x30kgs
    benchpress 4x10x60kgs
    dum press
    dips 4x10x22kgs
    dum curls 4x10x22kgs
    swiss ball weight 4x10x10kgs
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    week 6 day1 lower body squats 4x10 63kgs...

    week 6 day1
    lower body

    squats 4x10 63kgs
    dumm lungs 4x10x10kgs
    good morrings 4x10x30kgs
    calf raies 4x10x80kgs
    woodchops4x10x30kgs
    planks failer
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    30
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    day 4 chin ups 3x10x 65kgs 1-arm rows...

    day 4

    chin ups 3x10x 65kgs
    1-arm rows 3x10x25kgs
    i bench press 3x10x 60kgs
    scaptions 3x10 x10kgs
    dumbell curnches 3x10x10 kgs
    leg raises 3x failer
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