log

[body]

hack full - after squats 3 reps at uptopia

[body]

.

[Franco]

What?

[Alex.V]

:alcoholic

[The_Chicken_Daddy]

Damn he must be hoooge!

[Chris Rodgers]

I'm with Belial----->:alcoholic doin a lil of that body???

[body]

weighing about 219 pounds. no shoes but shorts and t-shirt

lower body day.

deadlift
1) 639.3*1 hitched the weight a bit.
2) 606*1 smoothly up
squat
3) 440*2 big breath between reps - but not faluire
4) 418*4. big breath but no faluire
leg press
5) 9 plates a side for 4 reps - had some left in tank.
6) 9*4 could have got more. but not sure how much
leg c one legged
7) 125*4 - about 1 or 2 shy of faluire
leg extesnion - one legged
8) full stack * 8 reps - 1 rep shy of faluire
cal raise - on smith
9) 6 3/4 plates for 7 reps
10) 6 3/4 for 7

sample make day at work, so just munched on bacon, chicken, egg, suasage and some bread and veggies all day at work./ no idea how much just ate lots. 1.5*e.

[Saint Patrick]

You win the award for old-ass journal bump.

Do you always perform squats & deads in the same session?

[Miss Rezza]

You win the award for old-ass journal bump.

LOL!! :withstupi

[body]

You win the award for old-ass journal bump.

Do you always perform squats & deads in the same session?

well i did not want to start a new thread, that can be bumped up using the search engine. plus i wanted to add to my jounral while sober as well.

have been for last three months. used to do deads on back day.

but now spilt body into upper/lower body and train each part once every 4 to 5 days.
alternating with heavy /light days. It more complex to write than it is to do.

I do deads 1st followed by squats. then 9 days later I will do squats 1st followed by deads. On my light days/high reps (8-15) reps. i have the core of my workout on leg extensions and leg curls to rest my lower back and just one or two sets of ass to floor squats on smith machine. to finish myself off.

[chris mason]

You are a strong guy Body! I am glad you are keeping a journal.

[body]

Upper body - lower weight, med to high reps

pull up
1) Bw*9
2) bw*9
3) bw*9
one arm row on leg press
4) 1/2 plate each side * 10
bench press - fire alarm went off in warm up for bench. so had 10-15 standing around.
5) 248*8
6) 248*8
7) 248*8
8) 248*8
shoulder press
9) 132*10
10) 132*10
concentration curl
11) 44*12
12) 44*9
close grip bench press
13) 220*10
14) 220*9

had 4 hours sleep on hard floor. ate meduim amount of food that day.e

[body]

lower body -med to high reps, light weight

leg extention
1) 185 * 8 one legged
2) 185 * 8 one legged
3) 170 * 10 one legged
4) 200 * 20 both legs

seated ham curls
5) 200*10 both legs
6) 200*10
7) 200*8
8) 200*6

calf rasie on smith
9) 5 plates a side *12
10) 5 plates *10
11) 5 plates *10

No sets to faluire. 5 hours sleep. was at friends and not much food in morning,.

[body]

got mild cold. not firing on all cylinders. may have hindered yesterday and made me feel more tired than i thought. rather than lack of sleep

[body]

heavy upper body

pulls ups
1) bw + 88pounds * 3 reps
2) bw + 77 *3
3) bw + 77 *3
bench press
4) 308 * 3
5) 308 * 3
6) 297 * 1 powerlifting style, pause at bottom. bum and feet on ground. comp on sunday
7) 297 * 1
8) 297 * 1
overhead press barbell
9) 165 *4
10) 165 *4
one arm row on leg press
11) 1 plate a side * 4
conc curl
12) 61 * 3
13) 61 * 3
close grip bench
14) 264 * 6
15) 264 *5

[body]

lower body heavy
squats
1) 473 *1 nice and low
2) 441 *2 should have gone for 3 reps
deadlifts
3) 529 *4
4) 507 *4
stiff legged deadlift
5) 463 * 4

fire alarm wnet off again. fuc/**** kids. decide to go home as i cool down to much to do deadlifts agains and only had one set left.
ate quite well and got though lots of food. no e

[body]

on sunday did light upper body. but different to normal as did powerlift comp in morning.

[body]

lower body light

leg extentions
1) 185*8 one legged
2) 185*8 one legged
3) 170 *10 one legged

leg curls
4) 200 * 10
5) 200 * 10

ate okay and felt fine. no e
6) 200 * 8

Smith machine squats - ass to floor (well about 4 inches)
7) 3 plates a side * 6 reps
8) 3 plates a side * 6 reps

calf raise
9) 5 plates a side *10
10) 5 plates a side *10
11) 5 plates a side *10

[body]

upper body heavy
weighted pull ups

1) bw + 99 *2
2) bw + 88 *3
3) bw + 77 *3
4) bw + 44 *5

bench press
5) 330*1 powerlift style
6) 319*1 powerlift style
7) 308*3 normal
8) 264*5 normal

shoulder press
9) 176*3
10)176*3

concentration curl
11) 60*3
12) 60*3

close grip bench press

13) 275*3
14) 275*3

ate well. no e

[body]

lower body heavy
felt very tired as poor night sleep and carly turned up heating to 30 centrigrade. i like 20 centrigrade.
Bad shoulder from ju-jitsu the night before
squat - ass about 7-8 inchs from ground
1) 440*1
2) 396*4
3) 396*6
leg press
4) 8 3/4 *1 30 sec rest then repeat 3 more times
leg ext
5) fulls stack one leg *6
6) full stack one leg *8
leg culr
7) one leg 140*4
8) one leg 140*6
calf raise
9) 6 1/2 *6
10) 6 1/2 *6

[Franco]

Good to see you bringing this back from the dead Steve

[body]

heavy upper body

bench
1) 341*1
2) 330*1
3) 319*1
4) 286*4
5) 264*6
6) 242*7

Pull ups
7) bw + 99 *2
8) bw + 88 *3
9) bw + 77 *3
10) bw + 55 *5
11) bw + 30 *6
12) bw *8

[body]

lower body heavy

deadlifts no straps. gettign used to it
1)529*1
2)529*1
3)529*1
4)550*1
5)485*1
6)485*1
7)485*1
8)485*1
9)485*1
10)529*1
11) 507*4
calf raise
12) 6 1/2*6
13) 7*6

[body]

bench - practsie for powerlifting. good pause etc
1) 325*1 powerlfitng style
2) 325*1 powerlifting
3) 314*1 powerlifting style

pull up
4)bw+33*6
5)bw+33*6
6)bw*8

squat - did deads 2 day ago. just going nice and low, no aim to push myself.
7)396*1
8) 418*1
9)418*1
10)418*1

pull up
11)bw*8
12)bw*8
13)bw*8

bench - normal style now to gain size.
14) 264*8
15) 264*8
16) 264*7
17) 242*8

shoulder
18) 132*7
19) 132*7

A longer routine than normal. though on holiday now for a week. So no trianing and body gets a good rest.

[body]

had a full body competition today. 4 counties. population is probably about 6 million people in those counties.
weighed 218 pounds.

No equipment allowed (except belt. but did not wear on anyways).

squat
352 * 1 - easy
440 * 1 - easy
462 * 1 - not so easy, but went more aless ATF rather than parrell. got to practise my depth. then i can add more weight confidently.

bench press
242.5*1
308*1 - should gone lower
325*1 - put to much energy into previous lift

deadlift
468*1
551*1
595*1 - should gone for a extra 5 pounds just to get it over 600 pounds. I do that next time.

total 1383 pounds.

quite happy with it. could have got more on each of the 3 lifts. But as 1st full competition wanted to pace it right. Plus i won all weight catergory.

Now waiting for drug test results. should be fine as not on anything on the banned list. But it makes you worry all the same.

It was nice to deadlift with a decent abr with grip. i noticed so much difference. May invest in equipement so can compete with larger group.