it was bound to happen sooner or later, an absolutely awful workout!! went to bed at midnight, didn't get up till 10:45, ate breakfast at 11:00, drunk my pre-workout drink on the way to the gym at 11:30 and it was all downhill from there
Deload workout 2
Bench ~ bar/15 95/15 115/15 135/15/10 (too much)
Pull ups ~ 90/13 95/13/10 (WTF is going on?!)
Military press ~ 75/15/15 (get me outta this gym now!)
DB rows ~ 40/15/15
Skull crushers ~ 40/15/15
once again this deload workout sucks, am i trying to go to close to max cause this week is killing me!
I'm thinking of going to 4 days a week and having a squat day, bench day, press day and DL day?? it'll mean i won't do as much of the big 3 but maybe my lower back will get to recover from DL better?
should i choose different exercises for the next round or keep it the same?
Hey man, following your journal with interest.
Lots of commitment in here! You're a big bloke with a strong base so you should progress really quick!
DELOAD WEEK, this whole week sucks!
Squat ~ 95/15 120/15 140/15/15
Dead lift ~ 135/15/15
Curls ~ 55/15 65/8+55/5 55/10+5 (so so tired)
rotator cuff 7.5/15/15
Calf ~ single leg raises +90lbs/15/15/15
Hanging knee raises 15/15 + with a side twist/16
glad this week is done, i need to eat, sleep and recover so i can hit next week fresh
start of a new cycle...
Bench ~ bar/10 140/6 160/6 1806 190/5/2/2/2 *
Pull ups ~ 70/10 40/6 30/6/2/2/2 (these still suck!)
Military press ~ 70/6 90/6 110/6/2/2/2 *
DB rows ~ 70/6 80/6 90/6/2/2/2 *
Skull crushers ~ 50/10 60/6 706/6
things are back on track !!!!
Great stuff mate, nice work!
Keep cranking away. And yeah, deloads suck, but are very much a necessary part of training.
Last edited by Captain Awesome; 03-22-2011 at 12:41 PM.
There is no hope for the weak.
Squat ~ 135/6 165/6 185/6 205/6 215/6/2/2/2 *
Deadlift ~ 175/6 195/6 215/6 235/6/2/2/2 *
Curls ~ 45/6 55/6 65/6 80/6/2/2/4 * had more in the tank on the last 2!
rotator cuff 10/15/15/12 *
Hanging knee raises 20/20/ 16(side lifts) *
Bests all round today, opticen down the hatch and ready for the day !!!!
Last edited by Auzzie; 03-23-2011 at 07:55 AM.
went to hair dresser who hasn't seen me in 4 weeks... "you're looking bigger, are you working out now?" " damn straight i am!!! "
Bench ~ bar/10 140/6 160/6 1806 185/6/2/2/2
Pull ups ~ 70/10 40/6 30/6 (forgot my wraps, i hate pull-ups!)
Press ~ 70/6 90/6 110/6/2/2/2 *
DB rows ~ 70/6 80/6 90/6 95/6/2/2/2 *
Dips ~ BW/10 + bench dips, feet up with a 1sec squeeze at the top 15/15/15
the dips were suggested by a big guy at the gym after watching my bench, said this type of work would be better than the skullcrushers, thoughts?
Another week in the books....
Squat ~ B/10 145/6 175/6 205/6 225/6/2/2/2 *
Deadlift ~ 135/6 185/6 225/6 245/6/2/2/2 * (first time with belt)
Curls ~ 50/6 60/6 70/6 80/6/2/2/2
rotator cuff 10/15/15/15 *
Hanging straight leg raises 10/6+4
Hanging knee raises 15/15
You're lifting damn good weight for just getting started. Nice job.
Progressing so quickly, mate! Keep getting food down the hatch and you're gonna be at 300 for both squat and DL in no time flat, guarantee it!!
And I hear you on the hairdresser - it's great when people who haven't seen you notice. I went round to visit my mum a few weeks back, sitting down chatting with the family and out of nowhere she says; 'Jesus, your chest is looking huge.'
The random compliments are the best lol.
Check out what my vegetarian wife cooked me for dinner....
1.3 pounds of rib-eye steak with 2 cups of steamed broccoli
Wow, bet you smashed that meal too. Good luck with your goals, looks nice in here.
Got that diet nailed - epic protein in there bud, nice work.
I'm so pissed off at the moment, i play squash at a pretty high level and since starting weights, and in particular deadlifts, my game has slowly started going to sh*t!
My lower back gets pumped with blood really quick and so tight i can only play 1-2 decent games before i can't reach anything. This is a problem! I'm not sure if i should reduce the frequency of the lift or wait for the body to adapt or decide which endeavor i want to pursue without the other ???
When i tried exaplining it to a guy i was playing he gave me the "don't make excuses" speech which f*cking pissed me right off !!!!
Last edited by Auzzie; 03-29-2011 at 08:47 PM.
Bench ~ bar/10 140/6 160/6 180/6/2/2/2
Pull ups ~ 105/6 90/6 75//6/2/2/2 (la fitness)
Press ~ 70/6 95/6 106/6/2/2/2
DB rows ~ 80/6 90/6/6
Dips ~ BW/10/10
seated dips 170/10 200/10
poor session but its cool, glad i still went.
not sure what i like for triceps, dips just kill the chest, suggestions?
Squat ~ B/10 155/6 175/6 195/6 215/6 235/6/2/2/2 *
Deadlift ~ 185/6 225/6 255/6/2/2/2 *
Curls ~ 50/6 60/6 70/6 85/5/2/2/2 *
rotator cuff 10/17/17/17 *
hanging by hands knee raises 10/10 (just hurt the grip)
hanging side knee raises 16/16
overall, up up and up !!
signature updated.. haha, "1000lbs... im coming for you!"
NEW DIET KICKS OFF TOMORROW !!!
I paid Matt Kroczaleski to set me up with a diet to get me on the right track for muscle building without an excessive bulk. It was reasonably priced and i had confidence that he knows what he's doing in regards to building strength and size so i figured what the hell! We went back and forth via email a few times until he sent me my diet which gave me some more confidence that it would be tailored to me somewhat.
I hit Costco hard today and stocked up on my options for protein, carbs and other stuff i needed.
Check out the hall i came away with...
The diet has me eating 7 times on training days and 6 on the others which DOESN'T include a bedtime protein and other stuff shake! I think the extra carbs are going to be a challenge but i'm gonna stick with it the best i can for 12 weeks and see where i'm at... that's if i dont go broke first !
8:30am 70g carbs cereal + milk , 35g whey protein
10:30am 50g whole wheat pasta, 35g whey protein
2:30pm 50g pasta, 5.5oz chicken breast
4:30pm 50g brown rice, 6 egg whites (needed 10!)
6:30pm 50g pasta, 8oz chicken breast
8:30pm 4oz sirloin , spinach salad, 2500mg evening primrose, 3g omega oils
im not gonna like getting up early just to eat!! felt really full and bloated by the time I'd eaten twice and had a pre-workout drink, ended up ok in the weight room except i was yawning like a Mother F'er !! hate that!!
Bench ~ bar/10 135/6 155/6 175/6 190/6/2/2/2 *
Pull ups ~ 70/6 55/6 40/6 25/5/2/2/2
Military press ~ 70/6 95/6 105/6 115/6/2/2/2 * H-U-G-E
DB rows ~ 70/15 80/10 i was fried by this point
I'll get triceps in there next workout, i was done!
Last edited by Auzzie; 04-04-2011 at 07:14 PM.
9:30 50g kashi go lean + milk, 50g whey protein
11:30 50g whole wheat pasta, 50g whey protein
1:30 10.75oz sirloin steak, .75 cup of brown rice
5:00 10 egg whites, 1 banana
7:00 2 cups brocolli + carrots, 50g whey protein
10:00 1 cup of bartlet pears, 1 cup of sliced peaches
Last edited by Auzzie; 04-06-2011 at 09:52 AM.
Squat ~ B/10 155/6 205/6 225/6/2/2/2
Deadlift ~ 185/6 235/6 275/6/2/2/2 *
Curls ~ 50/6 60/6 75/6 85/5/2/2/2 *
rotator cuff 10/15/15/15
Skull crushers on the bench 45/10 65/6
dips between benches 15/15
Squats didnt feel good with the weight on my neck, i strained something up there on Monday, had a massage yesterday but it doesn't feel right so i shortened the work there and tried to get a good set in there at least. I wanted 275 in DL's, i dont think i should jump up that much in one go though, i think the form went a little. I'm feeling lost of triceps, nothing feels right, any suggestions on a good supplementary triceps exercise for helping bench would be appreciated...
Last edited by Auzzie; 04-07-2011 at 06:01 PM.