A Weak Persons Journey To Strength...

[LuNa]

Glad to see the progress being made man.

Happy birthday bud! You are going to have to change your journal title. Nothing weak in here.

Thanks guys!

[LuNa]

Didnt do cardio on Friday as i had some people come over for my bday. It ended up being quite late and i wanted to get to the gym early-ish which meant i didnt get too much sleep.

OH Press
6,2,2,2x60kg (135lbs) <- Failed on the 2nd rep of the first set, did push presses with a slow negative after to complete all reps/sets

Incline BB Press
6,2,2,2x70kg (155lbs)

CGBP
6,2,2,2x75kg (165lbs) <- Failed on the 6th rep. Increased rest in between sets slightly to get all reps.

T-bar Row
6,2,2,2x84kg (185lbs)

Pull Down
6,2,2,2x77kg (170lbs)

Ok session. Energy was low which meant i didnt get all lifts. Still happy that i was able to increase on some of them.

Had a refeed after this as i felt i needed it. Had around 300 grams of carbs, all brown rice.

Celebrated my bday with my family at night. It was pretty difficult to stick to my diet as i was putting out bday cake and snacks. I pulled through though and didnt have anything.

Other notes:
Starting to feel that i am on a diet. Its becoming a mental battle now, going back and forward on if i should keep going. As long as i can keep seeing results ill be able to keep it up.

[LuNa]

Pre-breakfast cardio.

Had 2 scoops of Xtend and did 35 mins of cardio. Had breakfast afterwards.

Going to watch some football today and relax. Im going for my long term goal (4pps deadlift) on Tuesday. Im ready to finally get it.

[Off Road]

Great session and Happy Birthday.

[Coke]

Doing very well, keeping yourself on the mark dude.

[chevelle2291]

Happy Belated birthday!

Nice overhead pressing too!

[JeffreyXL]

Doing great RvN! What helps me is to be happy with small succeses. Keeps me motivated and my mind straight. Keep it up!

[LuNa]

Great session and Happy Birthday.

Doing very well, keeping yourself on the mark dude.

Happy Belated birthday!

Nice overhead pressing too!

Doing great RvN! What helps me is to be happy with small succeses. Keeps me motivated and my mind straight. Keep it up!

Thanks guys. The small successes and the support you get here is what makes me keep going.

[LuNa]

Interesting routine based on Westside applied for a more bodybuilding goal.

http://forum.bodybuilding.com/showthread.php?t=789404

[borracho]

Im going for my long term goal (4pps deadlift) on Tuesday. Im ready to finally get it.

Nice!! It'll feel great...for about two minutes..then you'll be targeting 455

[john o]

Good luck with the deads Rv!

[LuNa]

Nice!! It'll feel great...for about two minutes..then you'll be targeting 455

Good luck with the deads Rv!

Thanks guys. Hehe 455 would be great!

Went to bed early last night and feel pretty well rested. Cant wait to get out from work.

[Off Road]

455 is an excellent goal, and I know you have it in you to do it.

[LuNa]

Deadlift
6,2,2,3x180kg (395lbs) <- PR Third rep on the last cluster was with sumo stance.

Leg Press
8x180kg (395lbs)

Standing Calf Raises
3x8x95kg (210lbs)

EZ Bar Curl
6,2,2,2x32kg (70lbs)

DB Hammer Curl
5x20's (45's) Run the rack to 7x9's (20's)

Hanging Leg Raises
3x10xBW

I was completely amped up going at the deadlift. Reps were clean, speed was good and i definitely had a little bit left in the tank. I have been playing around with a last rep in sumo stance. I seem to be faster of the floor with this stance but locking it out is much harder.

Went for a straight set on the leg press because some guys were working in with me. I also used a lot more weight than usual, because they were using it and i didnt want to seem weak. Good motivation.

Rest of the session was nothing really special.

[JeffreyXL]

Congrats with the new PR RvN! Great job considering the caloric deficit!

[LuNa]

455 is an excellent goal, and I know you have it in you to do it.

455 it is then . Should be a good goal to hit before 2012.

[StLRPh]

very nice work with the Deadlift

[john o]

Nothing like a deadlift PR imo. Fantastic work!

[LuNa]

Congrats with the new PR RvN! Great job considering the caloric deficit!

very nice work with the Deadlift

Nothing like a deadlift PR imo. Fantastic work!

Thanks guys, it feels great.

Feeling a bit beaten up today, especially lower back, but im still on a high from that PR. Going in tonight for an upper session, looking forward to it already.

[Off Road]

Smash some weights tonight to match that lower body effort.

[LuNa]

BB Incline Press
6,2,2,2x72.5kg (160lbs)

CGBP
6,2,2,2x77.5kg (170lbs)

T-bar Row
6,2,2,2x84kg (185lbs)

Lat Pull down
6,2,2,2x77kg (170lbs)

Side Laterals SS Front laterals
2x15x7kg (15's) | 2x15x7kg (15's)

Pretty much everything was a PR, which isnt that impressive seeing as its all pretty lightweight. However, seeing as bench hasnt been a strong suit of mine, im still happy.

Didnt do OH Press because my shoulders felt a bit tired, especially my left one. Did some high rep laterals to get blood flowing which felt really good. It also gave me enough energy to increase all exercises.

Diet is still going well, havent cheated since i started. Hopefully that will result in a loss once again this week.

Will be hitting cardio tomorrow night.

[LuNa]

Smash some weights tonight to match that lower body effort.

Not as heavy weight as the lower effort, but im hoping i can still get the nod of approbal

[StLRPh]

After incline press and close grips I'm sure your shoulders got plenty of work, great job Luna

[LuNa]

After incline press and close grips I'm sure your shoulders got plenty of work, great job Luna

Thanks Matt, thats what i thought as well.

[Off Road]

All PRs...very nice efforts.