The Number of the Beast

[Kiff]

Well here was my first day of the Program;

Bearing in mind i have had 6 weeks off due to travelling around Europe :P

Here is the first day of the workout, i am doing the 4day split.

Assisted Pull Ups

6x20KG Assist
6x15KG Assist
6x10KG Assist
6+2+2+2 Bodyweight

Dips

6x Bodyweight
6xBodyweight+6KG
6xBodyweight+8KG
6xBodyweight+2+2+2+10KG

Bench Press (my 1RM is 65KG)

6x45KG
6x50KG
6x55KG+2+2+2


Rows on Machine

6x45KG
6x50KG
6x55KG
6+2+2+2x60KG

Overhead Press

6x5KG
6x10KG
6x15KG
6x20KG
6+2+2+2x25KG


That was it for the day, it hurt a bit but felt good.

Any comments would be appreciated if not i will continue as planned

[Off Road]

Nice workout. Why dips before bench?

[Joe Black]

Good luck Kiff!

[AKMass]

Nice start Kiff. Are you using DBs for OH Press and Bench, or just OH Press?

[Kiff]

Nice workout. Why dips before bench?

The Bench was being used by a swarm of preteens

Also AKmass i used DB's for the PH press luckily years of Rugby meant my shoulders didnt fade as quickly as the rest of me

Thanks for the GL Dan

Have to say i dont feel that bad this morning!

[Joe Black]

Thats what happens when you start on Monday, international bench press day ha ha

[Kiff]

Well today was my first 'B' day.

I have been looking at other posts that questioned squats and deads in one workout.

Luckily i find that being a bit weaker at the moment i can handle it. If this continues for long, well that remains to be seen.

Here it is anyway

Warmup, ten minutes on Rowing Machine followed by squat jumps. :O

Deadlift (new 1RM of 77.5KG)!!

6x55KG
6x60KG
6x65KG
6x+2+2+2 70KG

Calf Raises (leg press machine, i find this eases pressure on my back after deads with squats to come)

6x100KG
6x110KG
6+2+2+2x120KG

Hammer Curls free weights

6x12KG
6x12KG
6x14KG
6+2+2+2x14KG

Squats

6x50KG
6x55KG
6+2+2+2x60KG

Ab cable Crunches

6x27.5KG
6x27.5KG
6x35KG
6+2+2+2x35KG

I feel pretty nackered now and i am sure tomorrow will ache a lot but it was 'doable'.

Another good day i feel, everything clicked and i felt i could lift anything i wanted too (i know i cant obviously) just a day that felt spot on

I will be tracking my major lifts in a graph from over the next 5 weeks and will post that up here if anyone is intreasted in seeing Joe Blogs gains on this program (Cant wait to see the others results)

Off to eat for the next hour then get some much needed sleep i think

All the best folks

Keiran

[Off Road]

You got along well today. Very nice effort with everything.

[AKMass]

Happy 'B' day! Lol. And congrats on the deadlift PR!

[Kiff]

Here was my second 'A' Day

Bench

6x45KG
6x50KG
4x60KGthen failed on 5 so dropped again (its still 4 more than last time
6+2+2+2x55KG

Pull Ups (5KG improvement)

6x15KG Assisted
6x10KG Assisted
6X5KG Assisted
6+2+2+2 Body Weight

Rows (5KG up)

6x50KG
6x5KG
6x60KG
6+2+2+2x65KG

Dips Weighted

6xFree
5X8KG
5x10KG
6+2+2+2x8KG

Dropped a bit on the dips but last time i did them before bench so understandable.


Shoulder Press

6x14KG Each Arm
6X16KG Each Arm
6X18KG Each Arm
6+2+2+2x16KG Each Arm

Again had to drop as i overestimated my limit today but still got the cluster in so no loss only gains

It was an 'OK' day but feel good

[Kiff]

Here was my second B day.

Curls

6x10KG
6x12KG
6x14KG
6+2+2+2x14KG

Deadlifts Felt really good so i skipped up and pushed out a set on 75KG my previous 1RM was successful at 77.5 so i was happy with that

6x40KG
6x55KG
6X60KG
6X65KG
6+2+2+x75KG

Squats

6x40KG
6x50KG
6x60KG
6+2+2+2x65KG

Calf Raises

6x100KG
6x110KG
6x120KG
6x130KG
6+2+2+2x130KG

Extended situps off a Becnh with 5KG

6x12
6x12
6x12+2+2+2

All in all a good day for me. Very happy with the deadlifts again, just felt i had more in the tank, only jsut amde the last 2 reps

[Off Road]

Nice effort...interesting exercise order.

[Kiff]

Nice effort...interesting exercise order.

How so mate? Curls first? Same problem as last time with the busy gym times jsut thought it was better to do something rather than sstand like a lemon waiting for the bar

[Off Road]

busy gym times jsut thought it was better to do something rather than sstand like a lemon waiting for the bar

I didn't mean to question you, and that's what I figured. I'm just always curious why people do the stuff they do. I am always trying to learn from others.

[Kiff]

No offence taken mate dont worry its good to question, hell i have got more than you im sure

It was just busy gym syndrome and i didnt really think that Curls would detract too much from the later compounds really =) and if they did, this day i didnt notice!

Your HCT-12 going well mate?

[Off Road]

Your HCT-12 going well mate?

Yes, so far so good.

[AKMass]

Nice work there Kiff! Deadlifts look good!

[Kiff]

Nice work there Kiff! Deadlifts look good!

Thanks mate! Feeling good too

Here was my first day of Week Two....


Assisted Pull Ups (ONE EXTRA SET WITHOUT ASSITANCE IN A WEEK!!!!)

6x15KG
6x10KG
6xBodyweight
6+2+2+2xBodyweight

Dips

6XBodyweight
6x8KG
6x10KG
6+2+2+2x12KG

Rows (Two sets on 65KG this time a week ago it was only one set of 6 on 60KG!)

6x55KG
6x60KG
6x65KG
6+2+2+2x65KG

Bench Press (no 'gain' but it was after dips this time and felt good def gaining strength will hit 60KG next time im certain, my wrist started to twinge a bit but im going to get it next time mark my words there!) Also had almost perfect form for them and last tiem i lost it on the last x2

5x45KG
5X50KG
6+2+2+2x55KG

Shoulder Press

6x14KG
6x16KG
6+2+2+2x16KG

Felt good today, i am aware that gains may not be gains as such but more learning how to feel up without getting to tierd but i am certain i am stronger even aftera week and i have also put on 2LBS, that is a huge achievment in itself as it took me almost 10Months to put on 1stone at my 'peak'

All in all i could not be happier after a week.

[Off Road]

Nice weight gain...the effort is already paying off.

[Kiff]

Nice weight gain...the effort is already paying off.

Thanks Off Road

Only one concern is that my back feels a little fatigued at the moment, no more back work until wednesday so i'll see how it goes, may drop the deads for a session and swap it for something else but hopefully it wont come to it

[AKMass]

Nice increase on the pullups! And good job on the weight gain too. Can't wait to see how next week's bench session goes. Do you have a spotter??

[ELmx479]

Nice progress, if you feel you need the extra recovery take it. Deads can really take a toll on ya.

[Kiff]

Thanks for all the feedback guys, replying from my mobile so excuse the lack of quotes

Pullups felt hard but thats a good thing tho im really happy with them cheers mate.

My back feels a lot better today and i am not lifting again untill tomorrow but will see how it feels, i hear you on the rest day tho Elmx

I do have a spotter and on friday i will be benching first no matter what so hopefully i can hit 60kg no problem!
Thanks all

Also

[Kiff]

Wowsa

Just got back from my first B day of week two..

The numbers speak for themselves compared to last week.

Deadlifts

6x60KG (132LBS)
6x70KG (154 LBS)
6x80KG (176 LBS)
6+2+2+2x85KG (187LBS) (15KG up on end set from my first B session)

Squats

3x55 (121LBS)
6x60KG (132 LBS)
6x65KG (143 LBS)
6+2+2+2x70KG (154LBS) (10KG (22LBS) up on first B day)

Abs

Fully extended situps with 5KG(11LBS) off a bench head to floor

12
12
12+2+2+2

Seated Calf Raises

6x110KG (242LBS)
6x120KG (264LBS)
6+2+2+2x130KG (286LBS)


I felt pretty damn happy with that!

Squats are only to 90 Degrees but i have knee problems so thats the way it has to stay for at least a year!

Non the less a great session for me, feeling it now tho....

Keiran

[Off Road]

You are definitely hitting your stride with it.