Great benching lanky man!
benching looks awesome pickle! cant believe how quick ur strenght has improved during this log. awesome stuff! breakfast of champions:D
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Had my deload week (only did 2 light sessions last week and i mean uber light) Still have signs of the bad throat I had last week as well.todays session was interesting because of the boozing i did last night and all other mentioned factors. I did upper today will do lower tommorrow and then fullbody wednesday to fit in with christmas holidays gym trading hours.
75kg 5*5 same weight and reps as last sess. pretty happy with that will up weight next time.
45kg 4 sets of 15 reps. left grip was a bit fatigued in last 2 sets still did alright tho. didnt have to regrip.
db flat press
45kg 5*6 1*5 lol. one rep off target... but its still 1 rep up from last db flat session and i dont usually do rows before it so i was stoked.
(skipped chins was gonna do 2 sets)
skullcrushers 50kg *6 *5 lol
preacher curls 35kg *10*8
stretched and then out.
2 more sessions before christmas as i said, then hopefully ill be able to get back into the program i was doing before deload with a few new exercises xoxoxo.
got to gym half an hour before close (obviously didnt pick the gym closing at 7 instead of 9 and then they closed at 5 mins to 7 as if to say, "hey lets be adam for the day." although for the day continues to for tommorrow as its opened tommorrow till 7 then closed until saturday. joy in my heart.
after being instructed that adam is indeed infesting the very fabric of all that was once decent i constructed an impromptu garlic and crucifix session to fend off adams alter ego (r patts)
40kg*7 ewww. rest pause * 3 ewww
bodyweight 2 sets of 10
Standing dumbell rows
50kg 2sets of 8
thats all i could fit in by their close... ill be better prepared for Adam tommorrow. gym gear in bag so i can go straight there from work for some squats. sexual candy... Saturday will be the start of better things xoxoxo
so gotta have some goals for the new year right?
basic template im going to follow till july is squatting benching and chinning up twice a week over 4 sessions a week with one deload week a month. It may be very unrealistic but the weights i want to hit are bw+40kg for 5 reps on a chinup. 150kg for 5 reps on bench and 225kg for 5 reps on squat. gotta aim for something right? support exercises will change as i go along to try and work on weekpoints for my chosen lifts. phase 1 starts tommorrow 3rd of jan and my first deload should finish about 28th of jan (gotta be methodical if im to stand a chance) ill keep exercisees the same for these 4 weeks. i got about 7 months to hit my goals. mathematically i got about 85kgs to gain on squat and 50kg on bench probs about 20kg on chins in that time and considering deloads thats roughly 7*3 weeks to make gains. 5 kgs a week on squat? 2.5 kgs a week on bench? probs not possible, ill eat like a horse and break down the maths a bit more thoroughly later. as for now. first week
1) Barbell bench 6*6 , Weighted Chins 6*6 , close grip bench 2*12 , skull crusher 2*12, Cheat Curls 2*6, Preacher curls 2*12
2) Squat 8*2, leg curls 4*12, hyper extensions 4*12, fit ball work, 1 minute planks 2 sets.
3) 2*12 light side raises, Push press 6*5=6, db flat press 6*6, weighted dips 2*12, skull crushers 2*12
4) Squat 6*5-6. weighted chins 2*10, db rows 4*15-25 reps, pulldowns 2*12, hyper extensions 4*12
Im a start with 110kg on bench 142.5 on light squat 160kg on heavy squat. havent decided on any other wiehgts yet tho. so far not using any equipment*straps,belts,wraps etc).Will implement a belt soon though. supplements starting with whey, fish oil and creatine. might look into a mega b, multi and perhaps a tribulous and eventually no xpolode lololol.
first session of the new year. no spotter so held back a bit on the bench :(
Rotator cuff and rear delt warm ups
110*6 4sets 110 * 4 1 set... had 1 more in me definately but got scared lol
Chins wide grip weighted me+10kg 6*6
closegrip bench press 80kg 2*12 (will try 85kg next week... if i find some balls)
skullcrushers 45kg *12, *11
Cheat barbell curls 60kg*6 60*4
preacher curls 35kg 1*12 1*8... loololol
stretched then out. very happy with my session especially considering its been nearly 3 weeks since ive been able to do a barbell bench press. nice first session for my goals. for my bench to get up im gonna have to hit the push presses with big balls week in week out as well as the tri support work ive included. should be good. :)
had a really shitty session, it was good to have it and i completed my support exercises even though i was feeling shitty and ready to bail before warm ups were finished. came home with a sore right knee, it was hurting before the session but now its inflamed lol. I blame lack of frequency, sore knee and bowel problems(had to stop for a dump during warm ups...) for my shit session. Hopefully my knee will come good for thursday (light squats) and if thats good ill likely have a good session.
leg extensions (wanted to activate quad weakpoints... probs not the best for my knee :P)
2*12 on light
leg press (both squat racks were taken)
3*10 on light
160kg*1.5 (lost balance fell into the rack...)
160kg *1.5 (same problem as first work set :S)
decided to change it up as the session wasn't happening
165kg* f ...
did some front squats aggrevating both my shoulders...
leg curls 50 4*12
fit ball stability work (kneeling with arm running holding a kneeling vacuum on ball etc) superset with
ball crunches 4*15
stretched and then out. as i said before If im to draw a positive out of the session, i did my hammy and ab work. rest day tommorrow. upper on wednesday hopefully will be good for next squat day on thurs