Mrdaveyk

Chest

Bench Press
77.5 - 10
75 - 8
77.5 - 6
should have started on 75, started too heavy and threw me abit

incline smith
65 - 10
67.5 - 6
62.5 - 8

incline flys
15 - 10
17.5 - 8
20 - 6

cable pushdowns
11 - 10
12 - 8
13 (maxed out machine) - 6

tricep extensions
30 - 10
32.5 - 6
25 - 8

dips
3 x 10

you may be wondering what the ll is going on
i forgot my notepad today so completely forgot what i was lifting lol

Shoulders

DB pres
20 - 10
20 - 8
25 - 6
(no 22.5 DB's)

front lat raises
5 - 10
6 - 8
7 - 5

side lat raises
2 - 10
3 - 8
4 - 6

shrugs DB
30kg - 3 x 10

there was alot i didnt like about the shoulder workout to be fair!

im going to scrub the cables and use DB's and scrub the DB shrug and use the BB again aswell as mil press

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Jonferimonic

Very motivating journal!

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June 23 - new training routine
Weigh-ins (stone/kilo/pound/bodyfat)
July 7 - 10.7 / 66.7 / 147 / 12%
August 6 - 10.11 / 68.5 / 151 / 11.2%

Blofeld

Nice work Dave, I gotta say, I think that 80kg mark on the bench is a real milestone. I've touched on it a couple of times but it's too much of a struggle to keep any kind of form and getting 5 reps out is a "no-no" at the moment, it's crazy how that extra 5kg or 2 1/2kg absolutely kills me!

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bulkaholic

Dave,

haven't been in ofr while looks like training still going well except for distractions.

Mate a pasty is a pasty peters or ginsters they all a pasty just different flavours, so smash it anyway

You gotta have bad to appreciate the good

Keep up the good work dude you will find a spotter will help you hit some new PB to.

Colin

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My show prep journal:

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Mrdaveyk

hahaha colin dude!

i rarely laugh out loud at posts!

blofeld mate i completely agree

next week ill start 75kg then try and hit the 80 for 5/6 reps

i didnt hit 80 at all yesterday and i want to get at least a few reps on him to give me muscles working to what i want to be lifting

jon mate i really appreciate your words! it wasnt that long ago i was your weight, if you need a hand gimme a shout

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Jonferimonic

No worries mate.

Im impressed with the amount you deadlift, 120kg for 4? Ive only just started doing deads in the last couple of weeks and i think i did 3 sets of 60, being a bit cautious at first because i dont want to screw my back by accident but even still 120kg seems huge to me. Did it take you a while to get up to this? One problem with training on your own is you have nothing to compare yourself to so i might be capable of lifting much more but dont know it, thats why your journal is so helpful.

Whats the deal with coconut milk by the way, why have you started drinking it?

By the way I bought myself a little bag of sunflower seeds from Tescos last night to try, cost 22p (i think..) for 100g and for that you get 600kcals, 23.5g protein and 47.5g fats. What a power pack! Doesnt taste bad at all and just keep it on my desk to munch on thru the day. Got some pumpkin seeds too but not tried them yet - they dont look too appetising.

__________________
June 23 - new training routine
Weigh-ins (stone/kilo/pound/bodyfat)
July 7 - 10.7 / 66.7 / 147 / 12%
August 6 - 10.11 / 68.5 / 151 / 11.2%

MrGum

The seeds are ace! I add them to my oats and cook them up in my porridge. I also add them to the mix when I make flapjacks.
mark

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Mrdaveyk

when i started i was lifting 50kg and i felt it then, obviously a new excerise is always going to give you doms in some way

then over the weeks i brought it up to 60kg, was still nervous about my back

then when i hit the gym i jumped to 80kg in about 2/3 weeks then hit 100kg then its just rocketed since then

my diet has improved since the start and i think this is the main reason, im packing alot more carbs post work out and throughout the day so maybe my muscles were being fueled at the start

coconut milk i dont drink anymore, i only had two cans and i couldnt hack it, just went to full fat milk instead,

seeds are the way to go!

sunflowers and pumpkins are awesome sources of vitamins and proteins and fats!

when i first started lifting i always made sure i was lifting more than the previous week, so i compared myself to myself at first

but like i say when i hit the gym rather than at home i just went for it!

impatient maybe, but safely, you should see my face doing 120kg though

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Jonferimonic

I can imagine the facial expressions haha

As for full fat blue top milk well i switched to it from green a few weeks ago and was drinking about 2 pints a day, but when my girlfriends mum who is a nurse found out she had a fit saying its really bad for cholesterol and to stay off it, so ive gone back to green to be safe. Which sucks cause full fat is so much tastier in shakes!

__________________
June 23 - new training routine
Weigh-ins (stone/kilo/pound/bodyfat)
July 7 - 10.7 / 66.7 / 147 / 12%
August 6 - 10.11 / 68.5 / 151 / 11.2%

MrGum

Hazelnuts and almonds are also great sources of Omega 3

mark

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Mrdaveyk

Legs

Squat
77.5 - 10
80 - 8
85 - 6

Front Squat
50 - 10
50 - 10
50 - 5
crap form, was doing it wrong, my arms gave out before my legs, was not supporting the bar properly

leg press
120 - 10
125 - 8
130 - 6

extensions
17 - 10 (98kg)
18 - 8 (104kg)
19 - 6 (110kg)

Calve raises
140kg - 3 x 10

Boxing
hit the bag today (leg stats were done yesterday)

i had sweat running from me! was really good! im terribly unfit, well compared to a fit person lol, so hopefully this will help in terms of not losing my breath so easily

going to get confident with my general stance and hitting technique and then going to use the pads with my cousin

a few pictures aswell
firs ttime ive done this pose as i could never pull it off, now the legs have come into proportion at least it looks rational lol




this last one shows no changes apart from slight evidence of a calve hehehe

from behind i could never get my calves to raises enough to so some sort of flux on my leg....not saying its a good calve of course heheh

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Jonferimonic

Jease you've beefed up loads, solid thighs and upper body. Just the calves that are a little behind. Whats are the scales saying for july so far?

__________________
June 23 - new training routine
Weigh-ins (stone/kilo/pound/bodyfat)
July 7 - 10.7 / 66.7 / 147 / 12%
August 6 - 10.11 / 68.5 / 151 / 11.2%

Mrdaveyk

yeh the calves are so annoying lol, genetic i think or perhaps i just haven't hit they're sweet spot yet

scales are saying 11.8 lol, ive only got a lbs since i last weighed, but the diet has been lacking lately just cant seem to get organised

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fozyspilgrims

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fozyspilgrims

I cant believe how big you have got! I think that i am right in saying that we started training around the same time but you have bulked up way more than me. I am fairly close to you on Bench press and shoulder press but your core strength is way better than mine. You must have very good genetics mate, keep it up.

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