mookie

best thing i've read about deadlifts was the mastering deadlift on t-nation http://www.t-nation.com/readArticle.do?id=1588392 this one is good for actually seeing demonstrations.

I know what you mean about squats it takes a bit getting used to, just makes sure you nail form and keep plugging away with them.

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fozyspilgrims

Thanks Mookie thats great i will study that.

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fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 4 68.5kg/70kg

Incline Press 3 x 8 62.5kg

Machine Fly's 3 x 10 70kg/77kg

Lying tricep extension 17.5kg

Rope Pull downs 45kg

I finish off with some dips till exhaustion.

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fozyspilgrims

Chuffed to bits today i got out of the 60's for bench press and lifted 70kg for 6,5,5 i feel that if i had a training partner that i could do a little bit more, but you have to be carefull benching by yourself. Feels like i am a step closer to my short term goal of benching my bodyweight (79kg). Did my session today because i am working away this week and probably won't be able to train. Very happy compared to my last chest session.

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fozyspilgrims

Back on supplements today and back in training after 2 weeks of missing sessions and nearly a week off with illness. I managed to lift the same as i was before but with less reps so quite happy with that. And i got my order from MP today.

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winger

Nice journal fozy. ;)

I would dump the flys for chest, they are more a finishing move when getting ready for a contest. You need a foundation mate the flys will only hold you back from pushing more weight on the compound exercises, IMO.

I would focus on the 5 best exercises that the strongest and biggest men use. Bench, squats, deadlifts, military press and pull-ups.
Think of multiple joint exercises, just a thought.
Train like a power lifter eat like a bodybuilder.

If you are not getting stronger on your lifts you are either over training or not getting enough sleep. You do way more exercises that me and I have been training for over 30 years.
I train every other day. You don't grow in the gym, you grow while resting.
I just started doing dead lifts (because of your brit guys) and I have gained 10 lbs in 3.5 months and put 100 lbs on my dead lift. It's still a learning experience for me too.
Here is the bottom line (IMO). Add weight to the bar, have a clean diet and add weight to your body.
The more muscle you hold the more you get to eat....lol ;)

Feel free to blast me a pm at any given moment.

P.S. If you start to stall, just switch up excercises and rep ranges.
Example, use dumbells instead of bar, instead of 8 reps to 5 or 12.

Love your journal and starting up a journal with pics and poundage will only get you that much closer to your goal mate.

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fozyspilgrims

Thanks for the brilliant reply winger i will have a serious think about the flies, all sounds like good advice cheers

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winger

You are welcome mate.

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Chris4Pez

Second this big time these compound exercises are the daddy of exercises especially for the new lifter and tbh they will make you get some good progress


Warning though only read this book if you are looking for some serious serious gains in your strength and also muscle mass!!!!!!!

;)

Chris4Pez

Gd advice winger as always m8 ;)

I would have said it my self but you beat me too it ;)

Honestly though fozy i would just concentrate on the big compounds and as a result you will get big believe me!

winger

Thanks Chris! ;)

What I didn't add was when I started doing dead lifts all my lifts went up.
Is it the magic bullet....no but yes if you aren't doing them.

In my ever so humble opinion, newbies need to focus on adding weight to the bar on compound lifts. Once again, if you are not getting stronger you are either over training or not getting enough sleep.

On a side note, adding weight to a compound lift is easier than adding weight to lets say preacher curls using almost no weight.
More weight, more results. How simple is it to judge your gains by weight progression?
Oh, weight progression also mean more reps with the same weight.
Switch up routines or rep ranges, it really is that simple.

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fozyspilgrims

Been lifting poorly this week, reps are down and in some sets weights are down is well. Possible reasons for this are that i had 2 weeks working away and i couldn't train much and then i was ill and did nothing for a week. I have also managed to injury my elbow:mad2:

I think the injury might be to do with bad form on my bench press and/or my lying tricep extensions. So due to this and advice from winger i am going to make some changes to my training program and i will post it up this weekend.

:lift:

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fozyspilgrims

Made some changes to my diet as well and i will post it up.

Oh and reps winger.

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winger

You are so welcome mate.

Tricep extensions puts a huge load on the elbows, unlike dips or close grip benches. Plus, tricep extensions are a single joint exercise and dips and close grip benches are not, imo.

I usually warm up with a close grip bench to lube up the elbows.

Ice the elbow, 20 minutes on, 20 minutes off and take some ibuprofen and call me in the morning.....lol.

This is just my opinion, you took some time off and felt guilty so you decided to hit it hard to catch up. That is me to a tee.

If you do have joint pains in general, plain gelatin is very good for that. ;)

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Big_Dan

I read one of your post saying that you have problems with developing your chest,

try doing
incline D/B
flat bench D/D
Decline flyes
dips

ill let you sort out a reo range that suits you !!
just thought id give me 2p worht

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