A journal with no name

Smashed out arms and calf's this morning.


Should of updated first thing as I can't remember exactly what I did lol


Warmed up for pump with rope pull downs and v bar curls


Skull crushers pausing at the bottom to stop the bounce


DB curls, up on weight which was a killer


single arm rope curls super set with straight bar push downs


leg press calf presses, up on weight with these. Horrible pain lol


All weights are going up nicely and size gains are showing with family even seeing the gains. My Mrs hates it but fuck what she thinks lol I will be starting a cut some time in January where I hope to hold on to the size and strip some lard so I fit back in my bike leathers
 
Chest and back this morning


Really tired, really struggled to get up and effected my performance I think.


Started with back


Lat pull down


6 sets of 12


BB rows


5 sets of 12 - up to 100kg on these


T - bar rows


4 sets of 12 - I used to like these but this week I just didn't feel it


Cable cross overs


5 sets of 15 - warm up but still a killer


Seated chest press


5 sets of 12 with a triple drop set at the end


Got a lot done but didn't enjoy it really. Home now, eaten for the second time already and two coffees down. Last day of contracts today then free for Christmas
 
Shoulders and arms yesterday


Short of time as I got up later and had some food before hand for some extra energy


Seated BB press


5 sets with a triple drop set to finish off


Up to 75kg for 8 on these


Up rite rows


4 sets of 12 with a drop set


Cable side raises


4 sets with a triple drop set to finish


Trying to include a few heavy sets in all my exercises now for added strength and size during this bulk stage


Skull crushers super set with EZ curls


4 sets of 10/12


Killer on the triceps but easy ish on the biceps


Rope pull downs super set with rope curls


4 sets of 15


Wanted to get another exercise in on the arms but had to shoot to the shops


Training back and legs on Wednesday. Will be a dead lift day for back, hit legs and maybe some chest work


I will try and get some pictures of my progress before I start cutting in Jan
 
Had a really good back and leg session.


Killed my back on dead lifts and hit the legs on leg extentions as my knee was 100%


Lat pull down


4 sets of 12


Dead lifts


5 sets of 10/6 with a 150kg for 3


Well happy with these lifts and my back is in bits already


Shrugs


4 sets of 15


Really finished my traps off


Leg extentions


8 sets of 15


Worked my way up to the full stack for the first time which is 80kg. Legs where pumped and wish I could of carried on


Calf press


6 sets of 15


Worked up to 120kg again


Loving my strength gains but with all the extra food I'm starting to pack on fat again. Not going mad this time, starting my cut in January ready for spring. Next year I'm going to start bulking earlier so I get more time to add some size unless I'm happy once lean where I'll just maintain my weight
 
Managed to get to the gym this week but now it's the only time I will as I have had loads of work come in.


Did chest and triceps yesterday with my mate


BB bench press


6 sets working up to 105kg for 6


Well happy with the last 2 sets considering my best was 120kg for 5


Cable cross overs


4 sets of 15 to finish chest off


Straight bar push downs super set with rope pull downs


5 sets of 12 on each


Killed the triceps


Skull crushers


4 sets of 12


Should of gone heavier with these


All done and was planning on getting down 2 more times this week but that went tits up


Hopefully I get back down there next week
 
Haven't trained in about 2 weeks now. Wife and kids where ill over Christmas then as they got better I got it. Feeling better now but can't shift the cough and sinus pains but thinking of going to the gym in the morning.


Flat out with work again so as long as that doesn't start too early I will be back this week. Got a feeling this is going to hurt lol
 
95% back to normal now. Can't shift this poxy cough though


Hit chest and triceps this morning


BB bench incline


5 sets - reps between 7 - 12


Finished with a drop set


Cable cross overs


3 sets - 12 reps


No bit weight just muscle concentration


Cable behind head extentions


4 sets - 12 reps


Straight bar push downs


4 sets - 12 reps


Quick but big blast on both. Hit failure on most sets. Feels great to be back. Back and biceps Wednesday then shoulders and legs Friday. Switched up my split to suit my recovery. Cleaning up my diet now ready for when my EC turns up
 
Back and biceps this morning. Felt really tired and weak this morning but was excited to go


Bent over BB rows


4 sets - between 10 - 12 reps


Topped at 100kg


Lat pull down


4 sets - 8 - 12 reps


Started to burn out here


Seated cable rows


3 sets - 10 - 12 reps


Went heavy but felt weak


DB shrugs


4 sets - 20 reps


Seated db curls


4 sets - 12 reps


Run out of time, forearms where pumped badly and struggled to hold the db's


When the cardio starts I will need to reduce the weights so will be hitting the compound exercises and one extra exercise to finish


Shoulders and legs Friday and ill be ordering my EC soon. Diet is cleaner now but will the odd treat left over from Christmas
 
Half decent but tired session this morning


Shoulders and legs mixed together is hard work lol


Seated BB press


5 sets - 8/10 reps with a drop set to finish


DB side raises


4 sets - 12 reps


Up to 18kg ES, all to failure


Rear delt raises DB's


3 sets - 15 reps


14kg ES


Leg extentions


5 sets - to failure


Leg curls


3 sets - to failure


Leg press


3 sets - to failure


Calf press


4 sets - 20 reps


My knee didn't feel too great as I got going so didn't go mad. I am annoyed I can't train legs heavy anymore but can't afford to be out of work and I get bored in the office lol
 
Good chest and triceps session this morning


Slight incline BB bench press


5 sets - 6 - 12 reps with a drop set to finish


Up to 90kg again, working on the upper part of the chest


BW dips - 3 sets to failure


Really like these to finish


Tricep dips - BW 3 sets to failure


Tricep rope pull downs


4 sets - all to failure


Triceps on fire throughout


Skull crushers


4 sets - all to failure


When I failed I killed them with some close grip bench press with the same bar


Was going to do some calf's but the gym was mad busy and everything was being used. See if I have time on Wednesday to get them in as Friday is a busy day with shoulders and legs


My chest, front delts and triceps are sore already
 
Back and biceps this morning


Disturbed sleep over the last few nights hasn't helped. My lad keeps getting in my bed and cuddling up, all good but then I am shattered during the day


Bent over BB rows


5 sets - 8 - 10 reps


Up to 100kg


Seated machine rows


4 sets - 8 - 12 reps


50kg ES


DB curls


5 sets - 10 - 12


18kg ES all to failure


Face pulls super set with rope curls


4 sets - all to failure


Wanted to dead lift but my left knee is playing up again. Saving it for legs on Friday which hopefully is ok by then
 
Very quick shoulder and leg workout. Was out in about 20 minutes


Seated BB press


5 sets - 10 - 12 reps with a final drop set


Up to 70kg going for 80kg next week


Up rite rows


4 sets - 12 reps with a drop set to finish


Leg press


5 sets - 15 reps


Done 240kg on the last 2 sets. Felt great on the quads and hope to continue with it


Ephedrine will be ordered next week. Can't wait to diet
 
After Tuesday I started to feel like I had another bug coming on. OD on cold and flu stuff and by Thursday I was better so managed to get down the gym Friday.


Back, rear delts and biceps


Dead lifts


5 sets - 10 reps


High reps rather then heavy low reps up to 120kg


Seated rows


4 sets - 12 reps


45kg ES not mega heavy but working on the squeeze


Rear db raises


4 sets - 15 reps


18kg ES


DB shrugs


3 sets - failure


50kg ES


Seated DB curls


4 sets - 12


18kg ES


Done and dusted, catching up on a few areas which where missed. Going to start adding cardio now and get my EC on order. Workouts are going to be quick and basic with less time
 
Chest and triceps. Wanted to do more but had to be quick, got it all done in about half an hour


BB bench press


7 sets - 8 - 10 reps


Last 3 sets where rest pauses while dropping the weight slowly (big pump)


Rope push downs - straight bar push downs


4 sets - all to failure


EZ skull crushers - EZ CG bench press


4 sets - all to failure


Chest could of done with more work to be fair but triceps are battered.


Back and biceps tomorrow and going to get calf's in so Friday is easier.


My EC has been ordered now so I have probably only got this week left till the diet starts. Going to shift my training around to fit in with cardio. Got 200 ephedrine on its way so going to be a big diet this time and want to lean rite up and hold it over the summer and spring
 
Back and biceps this morning


Dead lifts


5 sets - 7 - 10 reps


Up to 130kg for 8


Seated machine rows


4 sets - 10 - 12 reps


50kg ES


Rear delt raises - DB shrugs


4 sets - all to failure


16kg DB's for raises and 50kg DB's for shrugs


Single cable curls - rope curls


5 sets - to failure but about 12 - 15 reps for each


Trying something different rather then db curls


Felt tired and weak after dead lifts and took quite a while to get it all done. Adding cardio in all this is going to be tough, will be very little rest in sets but hopefully doesn't effect strength too much.


Got my sweat top ready too, works wonders when taking ephedrine to increase body temperature and start the fat burning
 
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