Michael's Awesome Journal

worked up to 100kgx1 decline close grip bench press 15kg PR
Then did flat bench worked up to 90kgx2 close grip bench press
some bicep work and that was it. short and sweet

swam a 27.06 50 fly in training and didn't even feel fast.
 
Nice journal mate, you're putting up some good weight, especially on deadlifts.
I'm subbed so will keep popping in :thumb:
 
hi man, its spike1 from as you say 'the other forum' lol

didnt know you was here bud, subbed this bad boy, awsome work man progressing very fast aswell

nice vid aswell dude cant weight to shift that sort of weight on deads

check out my journal :) ha
 
@Bulk and Spike: cheers guys I'm still weak as pish but deadlift's the one lift I can move a bit of weight
At home now in a different gym



Two workouts to record
Mon: Chest
Incline DB Press
20kgx8
24kgx8
30kgx8
34kgx8
40kgx5 equal PB - first three went up quicker but then fatigued

Flat Barbell Bench Press
60kgx3
65kgx3
70kgx3
75kgx3
80kgx3
85kgx3 - last one a grinder
90kgx1 non fresh PB

Incline
Several sets with 65kg

Underhand barbell rows for shoulder health

Tues - Legs
Squats
40kgx15
60kgx5
80kgx5
90kgx5
100kgx5
110kgx5
120kgx3 - last one was ugly

Speed Deficit Deadlifts (conventional)
102.5kg 10 sets of 3 30 seconds rest between each

(Steep Incline) Leg Press
4 sets of 12 with 200kg
 
nice one mate

on my next push day i will hopefully be moving to the 40s for incline dumbel aswel as the 35s go up for 3 sets of 10

keep it up buddy and check in my journal if you get a chance
 
@spike: Awesome dude. I've always felt that dbs are easier for me to use than barbell bench but I figure doing both will help as well as progression on dbs when you move past beginner gains is slow

Quickie arms sesh today because I had to catch a bus
Flat Close Grip Bench Press
40kgx10
50kgx5
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5 PB
60kgx8,8,8,8

EZ Preacher Curls
30kgx8
35kgx8
40kgx8,8
30kgx8,8,8

PJR Pullover
30kgx8
35kgx8
37.5kgx8 torched my triceps!

Hammer Curls
Rope Pushdown
 
Back
Sumo deadlift
70kgx15,5
110kgx5
150kgx5 (double overhand, heaviest I've gone that way)
170kgx3 (mixed grip)
+ chalk, + belt
190kgx5 done this before but with more rest
200kgx1 just to show off

very funny after I'd finished the 190kg I turned round and this family who were getting a gym tour were just staring, mouths open like a cartoon. I did hear the little boy though say he wanted to do that as he was ushered away, so maybe they have a future weightlifter on the cards! The kids allowed in the gym have to do boring steady state cycling monitored by a PT I can't think of a better way to scare them out of the gym

anyway

cable row
66kgx8
77kgx8
88kgx5 strict
77kgx8,8 strict

Lat Pulldown underhand close grip
77kgx5
88kgx5
100kgx5,5,5

T Bar Row strict
60kgx8
70kgx8
75kgx8

Cable Crunch
40kgx8
45kgx8
50kgx8 hard
 
just saw you had this man!

haha nice one with the family! lmao good that your inspiring young kids tho :D keep at it you beasty show off!
 
i get sad everytime i see one of your pulling seshions lmao :sad:

and i mean deadlifts not when your out in town haha
 
spike said:
i get sad everytime i see one of your pulling seshions lmao :sad:

and i mean deadlifts not when your out in town haha
Click to expand...


HAHAHAHA cheers mate

Bench/shoulder session. Girlfriend is coming up from the sarf to see me for a bit so barely any training for the next few days

Bench Press
40kgx5
60kgx5
70kgx5
80kgx2
85kgx1
90kgx1
95kgx1
100kgx1
105kgx1 5kg PR BOOOOOOOOOOOOM

Would have videod but place was packed

DB Laterals/Smith Seated Shoulder Press superset
10kgx8/50kgx8
10kgx8/70kgx5
10kgx8/70kgx5
10kgx8/50kgx12
10kgx8/50kgx12

Incline Press
10 sets of 3 with 65kg

Cable Laterals
3 sets of 8 per arm with 7.5kg

Push Press
3 sets of 5 with 50kg slow negative

Below was the music I used for my final few bench sets skip to about 3 minutes for the best bit

 
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