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Thread: The Number of the Beast

  1. #51
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    Quote Originally Posted by Off Road View Post
    Nothing worse than a bad hot dog. Looks like you brought the effort to the gym though. Nice workout.
    Thanks mate, your continued input and support is welcome
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  2. #52
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    Ground that session out...

    Today was really tough, although that can be expected after a Squat and Dead PR yesterday!

    Bench Press

    6x50KG (110LBS)
    6x60KG (132LBS)
    6+2+2+2x65KG (143LBS)

    Shame I did not make the set of 70 yet but there is another workout to go before the deload week J


    Dips
    All with Bodyweight + Extra weight

    6x10KG (22LBS)
    6x12KG (26LBS)
    6x14KG (30LBS)
    6+2+2+2x14KG (30LBS)

    Two Handed Seated Rows

    6x50KG (110LBS)
    6x60KG (132LBS)
    6x65KG (143LBS)
    6+2+2+2x70KG (154LBS)

    Chin Ups

    Felt these, as it is the first time I have done them AFTER Rows, rather than before.

    6xBodyweight
    6x4KG (8LBS)
    6+2+2+2x6KG (13LBS)

    Shame it has gone down after last week but I am sure it is due to the order, I felt a lot stronger on the Rows, what you loose on the swings you gain on the roundabout hey…

    Next Workout day is Wednesday

    Thanks for everyones input

    Keiran
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    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  3. #53
    Moderator Off Road's Avatar
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    A fine day. I like the way you switched the order of exercises to change the focus.
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  4. #54
    Senior Member ELmx479's Avatar
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    Looks like a solid day to me. Dips are getting up there. Great effort!!

  5. #55
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    Quote Originally Posted by Off Road View Post
    A fine day. I like the way you switched the order of exercises to change the focus.
    Cheers mate, it did take its toll on me, but i want to be carefull not to neglect Rows just because i prefer to do Chins first!

    ELmx479
    Looks like a solid day to me. Dips are getting up there. Great effort!!
    Cheers Elmx, i feel good with the dips, hoping to up the top work set to 16KG next session after two sessions with 2 sets on 14KG

    Thanks once again for everyones comments.

    Keiran
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  6. #56
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    Deadlift Session 3 to go before Delaod...

    Well today everything felt heavy, from the plates to the bar itself.

    It was expected tho as i started nights again last night so i was pretty tierd.

    Anyway here is my workout.

    Deadlifts

    I chucked in some low weights as my back felt a bit 'cold' and stiff if that makes sense.

    6x40KG 88LBS
    6x50KG 110LBS
    6x80KG 176LBS
    6x85KG 187LBS
    6+2+2+2x 90KG 198LBS

    Same weight as last time, i doubt i will hit 100KG by the deload week anymore but it is still looking good for a set on 95KG come Sunday. That will take my work set over 200LBS for the first time ever

    Squats

    6x40KG 88LBS
    6x50KG 110LBS
    6x55KG 121LBS
    6x60KG 132LBS
    6x65KG 143LBS
    6+2+2+2x70KG 154LBS

    Did not hit 75KG again this time but i did get in a load of Reps, again i am hoping to hit 80KG for my last workout of the 5 weeks on Sunday!

    Overhead DB Presll

    6x16KG 35LBS
    6x18KG 39LBS
    6+2+2+2x20KG 44LBS

    Again same weight as last week, although i felt i had a little more left in the tank than i did last time around so who knows maybe i can get 22KG out next time.

    I skipped l33t curls and calf raises today as i was feeling really tierd and i was a bit short on time as i start work again in an hour!

    Next Workout is Friday, that is the last 'Upper Body' day before the Deload and then the enxt time i do this workout is Sunday.

    I have tracked my progress along the 5 weeks on a Graph that i will be putting up on Sunday if anyone is interested in Joe Bloggs gains on this program.

    I cannot speak highly enough of it!

    Keiran
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  7. #57
    Moderator Off Road's Avatar
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    Impressed with your efforts despite the schedule changes. It looks like everything stayed the same or improved, except the squat. But that's to be expected after your work schedule and the fact that they followed a hard deadlift session. Keep pressing on...
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  8. #58
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    Impressed with your efforts despite the schedule changes. It looks like everything stayed the same or improved, except the squat. But that's to be expected after your work schedule and the fact that they followed a hard deadlift session. Keep pressing on...
    Yeah that is what i thought, i was not bothered about the 5KG drop on my squats to be honest, it has been a hard 5 weeks and the swapping from days to nights is also pretty tough.

    Looking forward to some restbite in the deload week, starting to feel a touch fatigued

    Thanks for your ongoing support OR
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  9. #59
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    Diet

    Quick diet post;

    Breakfast

    3Eggs, 2Slices of Bacon, Toast
    Snack, Protein Shake, Bannana
    Lunch, Huge Bowl of Beef Stew Approx 600Grams
    Snack, Penut Butter Sanwich, Apple Bananna
    Dinner, Full English Breakfast (Two Bacon, Two Eggs, Half tin of Baked Beans, 2Pints of Milk)
    Pre Bed sometimes another Shake depends on how i feel.

    Bodyweight 10.5Stone 70KG

    Aims, Gain Weight.

    Any comments would be great, sorry it is rushed im late for work ha!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  10. #60
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    Quote Originally Posted by Kiff View Post

    Squats

    Did not hit 75KG again this time but i did get in a load of Reps.
    I think that's really important at this stage. The reason why 5x5 programs that have you squatting three times a week work so well is that they have you practising the movement so frequently. The squat is a hard lift to master, I know I'm still learning little things about my technique all the time. Your legs can take the volume and all the reps will help you learn how to squat heavy weight.

    Quote Originally Posted by Kiff View Post
    Quick diet post;

    Breakfast

    3Eggs, 2Slices of Bacon, Toast
    Snack, Protein Shake, Bannana
    Lunch, Huge Bowl of Beef Stew Approx 600Grams
    Snack, Penut Butter Sanwich, Apple Bananna
    Dinner, Full English Breakfast (Two Bacon, Two Eggs, Half tin of Baked Beans, 2Pints of Milk)
    Pre Bed sometimes another Shake depends on how i feel.

    Bodyweight 10.5Stone 70KG

    Aims, Gain Weight.
    That looks like a hearty day of eating to me. I moved from under 12 to 14 stone on a similar diet but with a lot more carbs. Other members might have better advice, but I think if you are lean and having trouble gaining then carbs are very important. Pushing to 15 stone is proving a lot harder...

  11. #61
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    Diet

    Cheers for your input again JC,

    I will take that on board, it was not untill you mentioned it actually that i realised how few carbs i had in there..

    Gonna swap in some Rice for something i think

    Next workout in about 40Mins...I wonder if i can hit a working set of 70KG on the Bench Press.

    I wonder.....
    Last edited by Kiff; 06-04-2010 at 06:53 AM.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  12. #62
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    BOOM 70KG :D and 3 PR's

    Yesssss i made it up 5KG NEW PR

    Bench Press

    6+2+2+2x70KG 154LBS


    Dips up 2KG New PR

    6+2+2+2x16KG 35LBS

    Pullups Up 2KG New PR

    6+2+2+2x 10KG 22LBS

    Rows

    6+2+2+2x70KG 154LBS

    A great day to end the first 5 weeks, finally nailed the 70KG Bench Set, that is a working set at over 100% of my bodyweight, a personally goal, pretty damn happy with the increase on Pullups and Dips as well

    Now just Sunday left to see if i cant get a 100KG deadlift in or not
    Last edited by Kiff; 06-04-2010 at 10:28 AM.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  13. #63
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    Looking good mate!

    You're going to be bench pressing more than me soon. I'll kick your ass on the deadlifts mind
    Really good work. Keep hitting those PRs.

    Also, I just looked it up and 100g pasta is 380kcal. 200g is still quite comfortable to eat so if you want another easy 760 calories...

  14. #64
    Moderator Off Road's Avatar
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    Now THAT is the way to end a cycle. Congratlations on all those PRs. Enjoy the deload.
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  15. #65
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by J.C. View Post
    Looking good mate!

    You're going to be bench pressing more than me soon. I'll kick your ass on the deadlifts mind
    Really good work. Keep hitting those PRs.

    Also, I just looked it up and 100g pasta is 380kcal. 200g is still quite comfortable to eat so if you want another easy 760 calories...
    Cheers for that mate, will take the Pasta stats on board!

    Also, i consider myself to be a 'hard gainer' size wise but i have always found progressing on the Bench easier than other Compounds! I just have to be careful not to favour it due to my natural preference to it.

    I still have one session left tomorrrow with Deadlifts and i really hope i can squeeze out 100KG, i am feeling very fresh today so we will see.

    Now THAT is the way to end a cycle. Congratlations on all those PRs. Enjoy the deload
    Cheers OffRoad, not done just yet still have the Deadlift workout to go tomorrow, we will see, we will see. Hope all is working out for you guys too.

    Cheers for the input,

    Keiran

    PS. OR what is the bet way of getting a few Excel Graphs into my Journal? Insert image or would it be a copy and paste jobby, rather than an attachment?
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  16. #66
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    The End of the first Cycle, STATS time!

    Here was my last workout of the 5 weeks.

    Deadlift
    Count them 1,2,3...100KGS!!

    6+2+2+2x100KG 220LBS

    OH DB Press

    6+2+2+2x20KG 44LBS

    Calf Raises

    6+2+2+2x140KG 308LBS

    Seated Leg Press
    After the effort with the Deadlifts i did not have Squats left in the tank today, my back also felt closer to the edge than i would have liked, knowing my lower back and the previous problems i have had i didnt push it any further (Autoregulation right?) ha!

    6+2+2+2x80KG 176LBS

    That was it for the day, i also took a BMI test,

    Height
    5"9.9
    Weight
    10.9Stone 152LBS
    Bodyfat
    13%

    So to top that bit off that is 12LBS in 5 Weeks i am now at my heaviest weight ever


    Here is for some other Stats.
    Start=Cluster set at start of 5 weeks, Finish= Cluster Weight at End of 5weeks.

    Bench
    Start Weight=45KG
    Finish Weight=70KG
    +55LBS
    Deadlift
    Start=65KG
    Finish=100KG
    +77LBS
    Squat
    Start=50KG
    Finish=75KG
    +44LBS
    Dips
    Start=bodyweight
    Finish=+16KG
    +35LBS
    Pullups
    Start=Bodyweight
    Finish=+10KG
    +22LBS
    OH DB Press
    Start=14KG
    Finish=20KG
    +13.2LBS

    Graphs of my progress to follow once i fix my laptop it died ha!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  17. #67
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    Workout Graphs

    Workoutgraph Keiran.xls

    Hope this works see Attached my workout progress graph from the last 5 weeks

    My friends stats are bellow as well if anyone is interested.

    I started pretty much from scratch again at the start of the five weeks and thanks to Daniel i have made some good gains

    Keiran
    Last edited by Kiff; 06-06-2010 at 02:22 PM.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  18. #68
    Senior Member ELmx479's Avatar
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    That's really impressive progress. Glad to see the hard work paying off for you.

  19. #69
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    Great progress Kiff
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  20. #70
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by ELmx479 View Post
    That's really impressive progress. Glad to see the hard work paying off for you.
    Thanks Elmx i am really feeling it today after the 100KG yesterday, oh well

    Off Road
    Great progress Kiff
    Thanks OR

    Cheers for everyones input and support over the last 5 weeks, i hope the next five are just as fruitful
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  21. #71
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    Deload, Day One

    After resting my back for 3 days i have gone back to start my deload week at a new gym, they have massive weights and an Olympic bar so i am happy now

    A few days off has made me loose my hunger a bit i feel sick if i eat, not sure why this is, hoping now i am back i will perk up a bit.

    Bar Bench Press

    15x30KG
    15x40KG
    15x40KG

    Pullups

    Starting Wide Grip pullups now so i am training them in the deload without weight in preperation.

    6xFree
    6xFree
    6xFree

    Rows 2 handed

    15x30Kg
    15x40KG
    15x40KG

    OH DB Press

    15x15KG
    15x15KG

    Narrow Grip Dips

    Changed it up with some Narrow Grip Dips

    10XFree
    10xFree
    10xFree

    I felt wrecked after this, new gym, new weights, new equipment, just what i needed i think
    Feel pumped just waiting for my hunger to come back :P
    Last edited by Kiff; 06-09-2010 at 04:11 AM.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  22. #72
    Moderator Off Road's Avatar
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    Wait until your lower body day...you'll get hungry Congrats on the new gym.
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  23. #73
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    Now that you've got an Olympic bar you can do proper barbell squats - just wait till you're squatting heavy weight, you'll explode!

  24. #74
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    Quote Originally Posted by Off Road View Post
    Wait until your lower body day...you'll get hungry Congrats on the new gym.
    Well it is today... I am already on second breakfast just thinking about it

    Cheers buddy
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  25. #75
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by J.C. View Post
    Now that you've got an Olympic bar you can do proper barbell squats - just wait till you're squatting heavy weight, you'll explode!
    That sounds ominous mate
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    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

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