Big Guns Log!

[Big_Guns_Lance]

^ I'm getting there

Ok heres my workout programme i'll be following from now on.

Monday – Heavy

Back squat 4 x 5
Flat bench 4 x 5
Deadlifts 4 x 5

Assistance:
Barbell row 3 x 6 – 8
Crunches 3 x 15

Wednesday – Light (80% of Monday)

Back squat 4 x 5
Military press 4 x 5
Deadlifts 4 x 5

Assistance:
Pull-ups 3 x 8
Dips 3 x 8
Grip work

Friday – Medium (90% of Monday)

Back squat 4 x 5
Flat bench 4 x 5
Deadlifts 4 x 5

Assistance:
Lying tri. Ext 3 x 8
Barbell curls 3 x 8


On monday i'll do a deload for a week since ive been training hard for the last 6 weeks and i feel pretty burnt out, after that i will begin.

 

[Big_Guns_Lance]

Here's the deload

Back squat
140 x 3
140 x 3
140 x 3

Flat bench
110 x 3
110 x 3
110 x 3

Deadlifts
140 x 3
140 x 3
140 x 3

Asisstance

Pendlay rows
80 x 8
80 x 8

Crunches
3 sets of 20

 

[_ROBERTiNHO_]

Deload, but still heavy.
Who is the man at your avi?

 

[Big_Guns_Lance]

Deload, but still heavy.
Who is the man at your avi?

For the deload, i am just decreasing the work done rather than weight.

That man is Bill Starr

 

[Big_Guns_Lance]

Here is wednesdays deload.

Back squat
140 x 3
140 x 3
140 x 3

Military press
70 x 3
70 x 3
70 x 3

Deadlifts
140 x 3
140 x 3
140 x 3
Asisstance

Pull ups
2 x 8 (bw 100 kg)

super setted with

Dips

2 x 15 (bw)

the deload tonight is going to be tomorrow morning as i have rugby practice tonight, should be fun as i havent played for a good 4 years!

 

[Big_Guns_Lance]

Well, i didnt do the deload on saturday because i was sore as hell! that rugby training really did shock my body, espcially my core/hips. i must say though, it felt awesome throwing everyone about like rag dolls and just breaking through their backs, must be from the 5 stone weight gain since i last played

So, todays session was the heavy day, felt good apart from my grip on the deadlifts yet again.

Heavy
Back squats
150 x 5
150 x 5
150 x 5
150 x 5

Flat bench
115 x 3 - PB
115 x 4 - PB (beat previous somehow lol)
110 x 5
110 x 5

Deadlifts
150 x 5
150 x 5
150 x 5
150 x 5

After that i just did some one legged calf raises on the machine.

 

[_ROBERTiNHO_]

Nice session with the big 3 man! Congratz for the PB!

 

[Anabolicus]

Very inspiring FB sessions you have there.

 

[Natzo]

Damn great numbers on all those main lifts!

Lifting 150x5 in Squats and Deads in the same session is not for everybody, congrats!

VIKING STRENGHT!

 

[Big_Guns_Lance]

@ Rob: Thanks mate, it felt pretty good and im happy with how my strength has improved on that lift.

@ Anabolicus: Thanks matey, FB is the way to go, arghh!

@Natzi: Cheers buddy, it sure felt good doing all that in the session, i do get some funky looks off of the members in my gym because i never do isolation.

I am soooo sore today but, it feels great. My arse feels 4x larger than it is.

I so need to stick to my diet as well, i hardly eat during the day. You guys wouldnt believe it if i posted a typical days diet that i have, i dunno how i make progress still.

 

[Big_Guns_Lance]

Well, today my diet has been bad, i trained at 4.30pm and all i had before that was a bowl of 4 weetabix, a measly 350kcal lol. after the gym, i had my usual post-workout shake and then decided to get chippy! Anyway, here is is.

Light day
Back squat
120 x 5
120 x 5
120 x 5
120 x 5

MP
60 x 5
60 x 5
60 x 5
60 x 5

Deadlifts
120 x 5
120 x 5
120 x 5
120 x 5

Asisstance

Did 3 sets of barbell holds and then some bicep work.

Felt very weak throughout this session

 

[Pickle]

props for getitng through the session if u felt weak bro. hows ur diet?

 

[PrinceVegeta]

Very nice training man!!

 

[Big_Guns_Lance]

Well, just i had recovered from that cold 3 weeks ago, i came down with a fever it lasted 48 hours or so, now thats gone i have really bunged up nose and my throat is killing me! Caught it off my parents from their holiday. So, ive not been able to go to the gym which is ball ache.

I think i'll have to next go on Monday but if i feel better i'll try and go saturday

When i get back i want to start a diet. I'm around 16-18% bf, i want to get to 8-10% so ill incorparate cardio into my training 3 times week and adjust my diet too!

 

[dilatedmuscle]

Sux that you were sick. When i was younger, i would get sick and still do everything i normally do. Nowadays when i get sick, im totally out of commission. Maybe the heavier you are the harder a sickness kicks your ass lol.

How much do you weigh at 18%bf?

 

[Big_Guns_Lance]

Sux that you were sick. When i was younger, i would get sick and still do everything i normally do. Nowadays when i get sick, im totally out of commission. Maybe the heavier you are the harder a sickness kicks your ass lol.

How much do you weigh at 18%bf?

lol i think thats true you know. A big guy just goes down harder lol but i used to train through it and that made me worse, i rest now.

And im hovering around 16st so 224 lbs

 

[dilatedmuscle]

Damn you're a big dood.

 

[PrinceVegeta]

Sucks about the throat and stuff man, now get back to the gym!!

 

[Big_Guns_Lance]

I'm back

First session back after being ill for 2 weeks. Energy was a bit down and right now my legs are trembling a little when i get up lol

Squats
150 x 5
150 x 5
150 x 5
140 x 5 - had to go lighter here because my legs were ****ed

Flat bench
110 x 4
100 x 5
100 x 5
100 x 5 - 110 felt a bit too heavy to do all 4 sets so lowered it by 10kg.

Deadlifts
140 x 5
140 x 5
140 x 5
140 x 5 - Could of gone heavier but i'll leave that until next week. My hands are blistered to ****.

then did 3 sets of chins with bw + 10kg

over and out

 

[dilatedmuscle]

Nice squats. Nice straight sets. Are you doing some sort of powerlifting routine or did u just do the 3 lifts because your just going back?