fozyspilgrims

Wednesday Back and Bi's

Pull ups 5,4,3

Assisted Pull ups 2 sets 50kg

Lat pull downs 70kg

Seated cable row 2 x 10 56kg

Standing ez bar curl 3 x 10 34.5kg/36kg

Precher Curl 3 x 10 29.5kg/31kg

Olympic bar shrugs 3 x 10 75kg


At the last moment i changed my back routine and did over arm pull ups followed by assisted pull ups and then lat pull downs for one set to get failure with good form. I thought that i would start a thread on here asking you guys if assisted pull ups after pull ups is better than what i am doing, but i got my answer myself. :lift:My lats and bi's were still stiff on fridays session definately worked them harder doing pull ups and assisted. I feel a little disheartned that i have been skiving but glad i have changed and looking forward to my next session. I stopped doing the pull ups a few weeks back because i was getting a little trouble with my left elbow and i am still getting a little bit of discomfort when i do the curling motion or pull ups. I just hope my elbow sorts it self out.

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MXD

Just noticed this, good progress here man - keep it up!

How wide grip are the pullups?

fozyspilgrims

Thanks alot MXD, reps

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Mrdaveyk

for your tri's mate have you ever tried skull crushers?

they are nicer than they sound

i found it hard to target my tri's but since doing skull crushers i quickly added an inch to my arm

fozyspilgrims

I stopped doing Skull crushers as i blame them for my left elbow playing up, when i started putting bigger weights on them i found it put alot of pressure on my elbows when i went deep.:crutch:

And i am going to drop accessory exercises soon when i change my program.:lift:

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fozyspilgrims

How long you been training? Are stats are fairly simular.

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fozyspilgrims

Friday Shoulders and Legs

Olympic bar military press 3 x 10 40kg/41kg

Dumbbell front raise 3 x 10 15kg

Barbell upright row 35kg/36kg

Squat 3 x 10 50kg/52.5kg

Calf raise 3 x 50kg

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fozyspilgrims

Attached are some updated pictures, 6 months of training now.

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fozyspilgrims

I am a bit disappointed with the pictures to be honest, i can see a difference in the mirror and i have put on 6 kg on without my waist measurement changing, but looking at the pictures compaired to the first ones i cant see any difference. But my weights have been going up steadly so thats whats important i suppose.

I have taken all of my pictures at the same time of week, same time of day and with the exact same postition and i will continue to do this through out this journal.

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fozyspilgrims

Not very wide, struggle enough as it is. Just shoulder width maybe slightly wider.:lift:

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fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 6,5,5 71kg/72.5

Incline Press 3 x 8 63.5kg/65kg

Dips 3 x 10,10,6/12,12,6

Rope Pull downs 3 x 10 very little rest 50kg

Getting there with my bench, can't wait until i get into the 80's. My short term goal of benching my bodyweight (82kg) hopefully isn't going to be too far away.

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Tall

Whats the numbers in red bud...?

fozyspilgrims

Everytime i go up a weight i put it in red.

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Tall

okay so whats the number in black...?

winger

For six months of training I thing your doing a fine job. Good job fozy. ;)