My First Journal - Progress in the making.

Chest/Tri:Warm up - BB press 60kgx15, DB press 30kgx10
Flat DB press: 50kgx5, 45kgx 6, 45kgx5, 40kgx6
Incline DB press: 35kgx6, 35kgx5, 35kgx5
Incline DB flys: 25kgx10, 25kgx8
Pec Deck:2 sets of 12
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EZ skulls into CGP: 30kgx15, 45kgx8, 45kgx6
Reverse grip pulldown: 1stx10, 2ndx8, 3rdx6

Good workout feelfresh after a sauna an shower.. needed to sweat the **** out from Saturdays antics. Back to waking up early to put the graft in so will be back to eating a meal or 2 more now works back on.. checked the scales before I was 13.8st surprisingly, which is the heaviest I've been so I'll be eating alot more to try to keep up to this weight now, no ale for a few weeks neither.. 14st doesn't seem that far away anymore.
 
Was Back & Biceps tonight..
Warmed up with a few pullups..
Wide grip Pullups- bwx10, bwx6
Narrow grip pullups- bwx12

DB rows- 40kgx10x3
Wide grip seated row - 3 sets of 8-10
Plate loaded pulldown - 55kgasidex8, 55kgx6, 45kgx8
Nautilus pullover machine - 12reps, 10reps, 8reps.. not sure what number, last one was just off rack
Behind the back upright rows - 30kgasidex15, 30kgx20, 40kgx6 (slow and pause at top)
--
Alternate DB curls straight into EZcurls - 20kg DB's x failure, 30kg Bar x failure - x2
finished biceps with 1 set of single arm preacher curls on the machine just for a stretch


Done quite a bit tonight, safe to say i'm fvcked now.. got some fresh chicken breasts there, gonna have a look a different ways to cook them now an pick a few ideas out.. oh and watch Reading show Everton how to play football fingers crossed..:whistling:
 
6 days til I last updated I'm slippin!!

Trained twice last week and played 5-a-side.. wanted to get in on Saturday but by the time I woke up it was shut.. 14 hours kip was nice though, didn't drink the night before neither, weird!

Tonight's training went a bit heavier than usual for chest and tri, mainly just for me to get a good feel for heavier weights hopefully it will help out strength wise..

Flat BB press - 60kgx15, 100kgx9(last 2 may have been touched), 110kgx5(same again), 120kgx1 then got another 2 out with a touch
Incline DB press - 30kgx10, 37.5kgx7, 37.5kgx5, 30kgx8
Incline DB fly - 22.5kgx6 x2
Incline CG machine press - 2 sets to failure
Pec deck - 1 set of 12
--
Standing EZ French press - 40kgx8, 40kgx6, 35kgx8 (didn't like doing this standing, was the first time I've tried it - too much pressure on my wrist)
V-bar cable pushdowns - 12,10,10

Gonna make sure I get a load of scran down me tonight as I've got a feeling I'm going to be quite sore tomorrow, happy days.
 
Back Bi:
Tbar row overhand: 3 platesx10, 4platesx6
"" underhand: 2platesx10, 3platesx 8, 3platesx7
DB row: 37.5kgx10 x2
Lat pulldown: 3 sets of 10,6,6
Seated row(light and good stretch/squeeze): 2 sets of 10
--
EZ preacher curls straight into hammer curls: 37.5kgx10 then 25kgx10, 42.5kgx6 then 25kgx10

new pic after workout below

23vgh3a.jpg


Weighing a steady 13.9 the last few dayswhich is the heaviest i've ever been so still carrying on eating trying to keep this up..
 
Havn't updated for a while, need to get back on top of this!!

Trained Chest/Tri on Monday, Back/Bi on Tuesday.. Played 5-a-side Wednesday and trained shoulders/traps tonight which went like:

Shoulders/Traps:

Seated DB press: 40kgx5, 40kgx5, 35kgx5, 32.5kgx6
Seated DB side raises (strict): 12.5kgx12, 12.5kgx10
Standing DB front raises (strict): 15kgx12, 15kgx10
Bent over reverse DB fly (strict): 12.5kgx12, 17.5kgx10
Power Shrugs: 130kgx6, 130kgx6
Upright row: 60kgx6, 60kgx4

Absolutely ****ed. Enjoyed it though - decent workout. Will be getting in Sunday to do legs and to get some squats in!

Might aswell put what I've ate today seeing as I've not been updating much:
Whey&oats shake
10 hot and spicy chicken wings from tesco
Honey and mustard chicken pasta
Duck wraps
1 scoop whey
Jack3d & BCAA - pre workout
2 scoops whey, 1.5 scoop WMS, BCAA - Post workout
Just finished my shake and going to have steak minted potatoes and mushrooms for tea

Weighed 13st10 on Monday, nearly there.. Mondays the official weigh-in haha.
 
Went out on the ale Friday night but more than made up for it with the amount of food and water I've consumed over sat, sun and today.. feeling good for it..

Tonight I trained Chest/Tri/Quads due to waking up later than expected yesterday and never got in in time..

Workout was quite different to what I usually do so the weights are a bit everywhere, it went like:

Incline BB press: 60kgx12, 80kgx8, 100kgx3, 80kgx6 (absolutley hate incline press, was wrecked after just doing this)
Flat BB press: 80kgx6, 90kgx5, 80kgx5
Incline & flat flyes: 2 sets on each to failure with 20kg DB's, ranged from 10-6 reps
-
Tricep V-bar attachment pushdowns: 4sets - 12,10,10,8
Reverse grip single arm pulldowns: 3sets of 10 with 4 plates
-
45* Leg press: +80kgx12, +120kgx12, +140kgx10
Extensions: 3 slow sets each to failure 10-12 reps


Going to throw hamstrings and calves in on Thursdays with shoulders from now on... Looking forward to getting in for back tomorrow!
 
Tonight was Back & Biceps:
warm-up : 2sets wide pull ups - 10,8reps - 1 set narrowgrip pullups - 10reps

DB rows: 40kgx10, 40kgx10, 45kgx6
Underhand BB row: 60kgx10x3
Widegrip weighted pulldown: 10,8,8
Narrow underhand CG pulldown: 12,8,8
Nautilus pullover machine: 2 sets of 10 on 13plates
-
BB curls: 35kgx10 .. after this tried rest/pause for the first time which went : 50kg- 5,3,3
Hammer curls: 15kgx10x2

Minced.
 
Again sloppy updating..

Have been training as usual will start again from Saturdays workout what I can remember, which was a bit of cardio & arms.. I never usually train arms alone but gave it a go as a mate came and was training them:

X-Trainer - 25mins on hill mode, not that it made a difference
Preacher ez curl - 20kgx12, 35kg x 10, 45kg x 8
Hanging db curl? - 12.5kgx10, 12.5kgx8, 17kgx4
Reverse grip cable pulldown - 3 sets x 10-12reps
bench dips straight into close grip press ups.. 3 sets dips ranging from 20-15, 2 sets cgpu 8-6 reps, was dead after this..

Tonight I trained back & biceps which went like:

Wide bw pull-ups - 12,10,6
plate loaded pulldown - 50kg each sidex10, 45kgx10, 45kgx10
fixed t-bar rows - alternated overhand and underhand grips - 50kgx10x2, 40kgx8x2, 30kgx10x2
Seated row hammer grip - 2 sets of 10
cable pullovers - 2 sets of 12, went for the stretch on these, first time i've done them i rate them..
--
EZ bar curls - 40kgx12, 40kgx10, 40kgxfailure(7/8)
DB slow preachers - 12.5kgx10x2

Finito.. will be playing 5-a-side tomorrow and getting in for shoulders, calves and hamstrings on Thursday..

Feeling good at the mo, been eatin well and weighing 13st.8, had a drink Saturday however wont be drinking for a few weeks now (seriously lol).. going to add the "summer" cardio in now too so will be doing some updates from those workouts.
 
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