klaatu21 Posted March 21, 2013 Author Share Posted March 21, 2013 21/3day 42 squats oh press1x5x25kg1x2x30kg5/5/4/3/2x35kg deadlift1x10x20kg1x5x50kg1x2x70kg1x5x85kg body weight dips3x10 upright cable rows 5x3x40kg tricep pull downs15kg to failure10kg to failure5kg to failure one more session to go with no squats, i cant fucking wait, presses werent good but still managed more than last time so its deload on monday to 30kg, not much so ill be back up in no time, deads were ok, i think theyre suffering from not doing squats. on a massive plus note i managed 3 sets of 10 body weight dips which im amazed at gonna have to add weight soon, not sure how big the rom was but i can work on that whilst i wait to get paid because the weight belt at the gym is leather. any one know where i can pick one up? Link to comment Share on other sites More sharing options...
klaatu21 Posted March 24, 2013 Author Share Posted March 24, 2013 24/03day 43 bench1x10x20kg1x5x351x2x455x5x52.5 bent over row1x10x20kg1x5x351x2x454/4/4/4/4 50kg lat pull downs5x3x60kg seated cable rows5x3x50 bicep curls15kg to failure10kg to failure5kg to failure squats finally start on tuesday:) bench was awesome, new personal record, rows were a struggle probably from lack of sleep after doing a night shift. Link to comment Share on other sites More sharing options...
klaatu21 Posted March 26, 2013 Author Share Posted March 26, 2013 26/3day 44 squats!!!!!!!!1x10x201x5x401x2x655x5x75kg overhead press1x5x201x2x255x5x30kg deadlift1x4x501x2x701x5x90kg body weight dips3x12 upright cable rows5x3x40kg tricep rope pull downs20kg to failure15kg to failure10kg to failure5 kg to failure Back in the rack:D couldn't be happier, I've deluded a few kilos just to get the feel of it back,I'm so god damn stoked that my thigh is better, felt so good having the bar back on my back. presses were fine, its a de load so nothing special. Deads are getting taxing again but were solid. Link to comment Share on other sites More sharing options...
vegan_rossco Posted March 26, 2013 Share Posted March 26, 2013 Killer squats man!!! You nailed it Link to comment Share on other sites More sharing options...
klaatu21 Posted March 26, 2013 Author Share Posted March 26, 2013 just need to get back up to 80kg:) Link to comment Share on other sites More sharing options...
klaatu21 Posted March 28, 2013 Author Share Posted March 28, 2013 28/03day 45 sqats1x10x20kg1x5x401x2x605x5x77.5 bench1x10x20kg1x5x32.51x2x4555kg 2/3/3/1/1 row1x10x201x5x301x2x405x5x50 lat pull downs5x3x65kg seated cable rows5x3x50kg bicep curls 25kg to failure20kg to failure15kg to failure10kg to failure5kg to failure squats were difficult but amazing, didn't realise how much i missed them. bench was tough, felt really weak for some reason. finally nailed 50kg rows:). Link to comment Share on other sites More sharing options...
klaatu21 Posted March 30, 2013 Author Share Posted March 30, 2013 30/03day 46 squatstwing in my thigh came back so i did leg presses leg press1x10x50kg1x5x701x2x905x5x110 overhead press1x8x20kg1x5x27.55x5x32.5 deadlift1x8x30kg1x5x501x2x751x5x95 body weight dips 3x12 upright rows5x3x40kg tricep pull downs25kg to failure20kg to failure15kg to failure10kg to failure5kg to failure im incenced about my leg, going to chat to the doctor about it, decided to do leg presses for now as my thigh felt fine and upped the weight to compensate, shoulder press was easy as expected, its the next weight iu struggled with so fingers crossed. deads were ok nervouse for wednesday as its my second attempt at 100kg . Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 1, 2013 Share Posted April 1, 2013 What sort of rep range are you going for with the bicep and tricep isolation dude? Link to comment Share on other sites More sharing options...
klaatu21 Posted April 2, 2013 Author Share Posted April 2, 2013 literally till i cant do any more, then i deload straight away and keep going untill i cant lift even five kilos Link to comment Share on other sites More sharing options...
klaatu21 Posted April 2, 2013 Author Share Posted April 2, 2013 01/04day 47 squatsno good bench1x10x20kg1x5x301x2x4055kg 3/3/3/2/2 row1x10x20kg1x5x301x2x4052.5kg 4/4/4/4/4 worst training day so far, squats were dead before they began, the two weeks rest helped alot but just not enough, so im doing it again. bench was weak but its a new weight so im not surprised and no set of rows were complete because i couldnt completer the final reps with out breaking form. shamefully i didnt do any assistance work because my spirit was briken and i slunk off home with my tail between my legs. Link to comment Share on other sites More sharing options...
klaatu21 Posted April 3, 2013 Author Share Posted April 3, 2013 03/04day 48 no squats shoulder press1x10x15kg1x5x251x2x3035kg 5/5/5/3/4 dead lift1x10x40kg1x5x601x2x801x5x100!!!!!!!!!!!!!!!! new pr finally got a lift into triple figures and got torn up hands to prove it:) upright cable rows50kg 2/3/2/2/1 overhead extensions3x12x15kg tricep rope pull downs(thought i might as well start recording how many i do25kg to failure x620kg to failure x615kg to failure x710kg to failure x55kg to failure x 11 presses were a bit week but im getting there, finally nailled 100kg deads, so so so stoked, it killed me on the first rep, but after i alternated grip from the second it was really strong. decided to stop doing dips as i dont think im strong enought to use full rom so im going to wait, did overhead extensions before doing the rope pull downs and my arms felt like they were dead, was absolutely awesome feeling. Link to comment Share on other sites More sharing options...
klaatu21 Posted April 5, 2013 Author Share Posted April 5, 2013 05/04day 49 no squats bench1x10x201x5x32.51x2x47.555kg 2/3/2/2/2 row1x10x201x5x301x2x455x5x52.5 bicep curls to failure25kg2015105 benching was poor, i think because i pushed my tris on wednesday(gonna rework my assistance work)finally managed my rows, new pr Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 6, 2013 Share Posted April 6, 2013 Great work on the deads man! triple figure win!! Link to comment Share on other sites More sharing options...
klaatu21 Posted April 9, 2013 Author Share Posted April 9, 2013 09/04day 50 no squats still overhead press1x8x20kg1x5x251x2x3035kg 5/5/5/4/5 deadlifts1x10x201x5x601x2x801x3x105 under hand cable pull downs5x3x60kg upright rows5x3x40kg bicep curls to failure30kg25kg20kg15kg10kg5kg still no squats but my leg is feeling majorly strong. shoulder presses were better than last time, ill nail the bastards next time. deads were amazing, only managed 3 but its all good . shuffled around my assistance work as im trying to figure out what works best still, started the bicep curls from 30kg this time as im feeling stronger and it shows. had my body fat and circumferences done again, my body fat % has gone up from 11.2 last month to just over 13 this month but i think last was too low. 3cm increase on chest, 1 cm increase on upper arm,hips and waist the same2 cm increase on thichs and thats even with out squats and im finally back on the bike now so weather permitting ill be getting some serious miles in this month so next bf% test next month should see big differences:). Link to comment Share on other sites More sharing options...
klaatu21 Posted April 12, 2013 Author Share Posted April 12, 2013 12/04day 51 leg press1x5x751x5x1001x5x1201x5x130 bench press1x8x201x5x301x2x405x5x47.5 bent over row1x8x201x5x351x2x455x4x55 pull overs3x8x25kg seated cable rows5x3x50kg tricep pull downs25kg to failure20kg to failure15kg to failure10kg to failure5kg to failure no squats but i gave leg presses ago as im finally back on my bike so i wanted to do some leg work, not a single twinge and blew my self away with the weight i was moving.bench was easy as it was a deload.rows were tough but i only failed on the last rep each set. Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 13, 2013 Share Posted April 13, 2013 Awesome about the muscle size increases dude! I've never measured but might do that after work! How's your bike then?? I still haven't gone out on mine :/Its good to see you're doing so well with your lifts ed! Hope everythings cool with you man! Link to comment Share on other sites More sharing options...
klaatu21 Posted April 13, 2013 Author Share Posted April 13, 2013 one of the trainers at the gym has started to do caliper body fat tests and circumference measurements, so i treat my self once a month after pay day haha. my bike is my mistress:) all i can think about is her and im desperate to get out all the time. works busy as fuck at the minute so its hard, but got a nice 20 mile ride out planned on monday if the weathers good:), hows things with you? Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 13, 2013 Share Posted April 13, 2013 Sounds awesome man! Haha I love your intimate relationship with your bike All good here thanks matey just loads of work :/ Link to comment Share on other sites More sharing options...
klaatu21 Posted April 16, 2013 Author Share Posted April 16, 2013 14/03day 52 leg press1x8x501x5x751x2x1005x5x130kg press1x8x101x5x201x2x305x5x35 deadlift1x8x351x5x651x2x901x5x105 underhand cable pull down5x3x65 upright rows5x3x45 bicep curls to failure35kg30252015105 no squats but going for leg presses for the near future, impressed myself with 130kg to start with.finally managed 35kg press:)105kg deads:D new new pr, the last two reps were a little sloppy but my grip held out. Link to comment Share on other sites More sharing options...
klaatu21 Posted April 16, 2013 Author Share Posted April 16, 2013 16/04day 53 leg press1x8x701x5x1001x5x1205x5x135 bench press1x8x201x5x301x2x405x5x50 bent over row1x8x201x5x351x2x455x5x55 pull overs3x8x25kg seated cable rows5x3x50kg tricep pull downs25kg to failure20kg to failure15kg to failure10kg to failure5kg to failure new leg press prbench was fine, still on a deload so no surprises therenew pr on barbell rows too, pretty sucessful session:) feeling like a beast lately Link to comment Share on other sites More sharing options...
klaatu21 Posted April 19, 2013 Author Share Posted April 19, 2013 14/03day 52 leg press1x8x751x5x1001x2x1255x5x140kg press1x8x201x5x251x2x32.53/4/4/3/3x37.5 deadlift1x8x501x5x701x2x901x2x110 underhand cable pull down5x3x65 upright rows5x3x45 bicep curls to failure35kg30252015105 really impressing my self with the leg pressesoh press, new target wasnt met but i was strong, so very happy with what i managed.deadlifts weregood but bloody hard, ill nail it on monday. Link to comment Share on other sites More sharing options...
klaatu21 Posted April 22, 2013 Author Share Posted April 22, 2013 20/04day 55 leg press1x8x701x5x1001x5x1205x5x140 bench press1x8x201x5x301x2x455/5/5/5/4x52.5 bent over row1x8x201x5x301x2x455x5x57.5 pull overs3x8x15kg seated cable rows5x3x55kg tricep pull downs25kg to failure20kg to failure15kg to failure10kg to failure5kg to failure new leg press prbench was a bloody dissapointment, i really struggled on the last rep.new pr on barbell rows too, pretty sucessful session:) Link to comment Share on other sites More sharing options...
klaatu21 Posted April 22, 2013 Author Share Posted April 22, 2013 14/03day 52 press1x8x101x5x201x2x305/5/5/3/2x37.5 deadlift1x8x501x5x701x2x901x1x110 underhand cable pull down5x3x70 upright rows5x3x50 bicep curls to failure35kg30252015105no leg presses today, im going to do them on bench days so i can save my legs for deadliftsdi amazingly better on oh press, will definitely own it next weekdeadlifts were no good, only managed one, ill get there, may need a deload as 105kg were sketchy towards the last few reps, still not going to give up. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 23, 2013 Share Posted April 23, 2013 Don't give up with the deads, Rome wasn't built in a day mate. Good effort all round in here, you are making some really good progress by the looks of things MF. Link to comment Share on other sites More sharing options...
klaatu21 Posted April 26, 2013 Author Share Posted April 26, 2013 hell no, this just makes me want to push harder Link to comment Share on other sites More sharing options...
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