Mrdaveyk

dammit i hate suspense!

does this mean i won?

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Blofeld

Lol, I think Liam was the closest, so I'll give him a rep.... but I might give you a rep for enthusiasm.

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Mrdaveyk

sympathy rep?..... man thats the worst........

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Geo

Glad to see "My Easy How to Prepare Food" has come in handy.

Keep an eye out for my new one at the end of the Week, im Documenting all what i eat for the whole week, to show people its easy to take food to work and how to prepare it the night before.

Geo

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Geo

P.s where my Rep for the "Guide on how too"?? lol

Geo

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Blofeld

Oh man!!! You didn't get it yet?? Royal Mail sucks!!!

I thought I did already, I'll do it now buddy. (my bad) lol.

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Blofeld

Monday 30th June

Flat bench press:

1x5 @ 60 - fine
1x5 @ 70 - not too bad, felt heavier than last time
1x5 @ 75 - felt real heavy today, not too good
1x5 @ 75 - not going deep enough, felt too heavy
1x5 @ 70 - better

Incline bench press:
had to use smith machine so weights a little different

1x5 @ 50 - comfortable
1x5 @ 60 - comfortable
1x5 @ 70 - manage to hold form but feeling heavy
1x5 @ 70 - started to struggle with form
1x5 @ 60 - the drop down by 10kg makes last set ok

Incline DB flyes:

1x5 @ 15 - fine
1x5 @ 17.5 - fine
1x5 @ 20 - fine, felt really good
1x5 @ 20 - last 2 reps really ripping me
1x5 @ 15 - tough on the last set

Dips:

1x 10 - fine
1x 10 - struggled last 2
1x 8 - arms knackered!!!


Thoughts

Not overly happy with my bench efforts today, had to use a different bench and the smith machine, but weights felt real heavy today. I was loaded up with food as well, so I don't know why. Flyes and dips were good though.

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fozyspilgrims

Look forward to seeing it.

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Blofeld

Tuesday 1st July

Machine shoulder press:

1x5 @ 52.5
1x5 @ 65
1x5 @ 72.5
1x5 @ 80 - This was tough but managed.
1x5 @ 72.5

Front DB raises:

1x5 @ 10
1x5 @ 12.5
1x5 @ 15 - 15's not available at first, tried 17.5's and got 2, Too heavy.
1x5 @ 15
1x5 @ 12.5

Cable side raises:

1x5 @ 20
1x5 @ 25
1x5 @ 30 - A little much really, struggled here, 2 bad ones.
1x5 @ 25
1x5 @ 25

Seated pully row:

1x5 @ 50
1x5 @ 65
1x5 @ 80
1x5 @ 90
1x5 @ 80

Deadlifts:

1x5 @ 60
1x5 @ 90
1x5 @ 110
1x5 @ 120 - could feel a little strain on the knees but apart from that ok.
1x5 @ 125 - could feel my knees working too much, gonna go easy till I get my straps.


Thoughts:

Overall, very pleased today. Felt good and hit everything like sledge hammer, great session! Really need straps for my knees though, and perhaps a lifting belt.

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Blofeld

Thursday 3rd July

Flat bench press:

1x5 @ 60 - fine
1x5 @ 70 - felt fine today
1x5 @ 80 - felt real heavy but pushed out 5
1x5 @ 85 - pushed up 2, but no more so dropped to 70 for 3 more
1x5 @ 70 - kept it at 70 and was ok

Incline bench press:

1x5 @ 50 - fine
1x5 @ 60 - fine
1x5 @ 70 - felt good today, managed well
1x5 @ 70 - form started going a little on last 2 reps but ok
1x5 @ 65 - pushed out 5, not too bad on form

Incline DB flyes:

1x5 @ 15 - fine
1x5 @ 17.5 - fine
1x5 @ 17.5 - fine
1x5 @ 20 - tough set
1x5 @ 20 - ripping my arms like mad on this last set, pushed out 5 though

Dips:

1x 10 - fine
1x 10 - not too bad
1x 8 - arms knackered!!! (again!!)

Ddin't do abs today, was too knackered.

Thoughts:

Felt really good on the bench today. My only concern is not quite hitting the chest when pressing, when I'm lowering I can feel my shoulder blades lifting my back off the bench which doesn't feel right. Only noticed this since I started trying to make sure my form is right. I tried it with just the bar after noticing this and it's really hard to get the bar completely down to my chest. Gonna keep an eye on this......

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fozyspilgrims

Good pressing mate.

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Blofeld

Not posted up my workout for a few days so just a little catch-up:

Friday 4th July:

Lying Leg Press:

1x5 @ 50kg
1x5 @ 90kg
1x5 @ 120kg
1x5 @ 140kg
1x5 @ 150kg -All presses were ok, gonna pile it on after I get some straps

Squats:

1x5 @ 60kg
1x5 @ 70kg
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg - starting to struggle on last set

Calf Raises:

1x15 @ 120kg
1x15 @ 150kg
1x15 @ 150kg

Thoughts:

Everything was pretty much fine today, just feel like I can do more on leg press and squats, but knees lettting me down a bit.


Monday 7th July:

DB Flat Bench Press: (no BB benches free...meh)

1x5 @ 30's
1x5 @ 35's
1x5 @ 37.5's
1x5 @ 37.5's
1x5 @ 35's - Not used DB's recently, felt great.

BB Incline Bench Press:

1x5 @ 60
1x5 @ 70
1x5 @ 70 - starting to struggle on form so dropped for next set
1x5 @ 65 - 5kg less, not too bad
1x5 @ 60 - drop again, tri's knackered

Incline DB flyes:

1x5 @ 15
1x5 @ 20
1x5 @ 20
1x5 @ 20
1x5 @ 20 - Felt really good on flyes today so pushed through on 20's

Dips:

1x 10
1x 8
1x 6 lmao, tri's totaly smashed, tough going on dips

Thoughts:

DB presses felt really good, not done for a few weeks and was only on 30's for full un-assisted sets. Doing 37.5's no assists was a big boost! Felt pretty good so really pleased.


Tuesday 8th July:

Machine shoulder press:

1x5 @ 65
1x5 @ 65
1x5 @ 72.5
1x5 @ 80 - really tough set
1x5 @ 72.5

Front DB raises:

1x5 @ 12.5
1x5 @ 15
1x5 @ 15
1x5 @ 15
1x5 @ 12.5

Cable side raises:

1x5 @ 20
1x5 @ 25
1x5 @ 25
1x5 @ 25
1x5 @ 25

Seated pully row:

1x5 @ 65
1x5 @ 80
1x5 @ 80
1x5 @ 90
1x5 @ 80

Deadlifts:

1x5 @ 70
1x5 @ 90
1x5 @ 110
1x5 @ 120
1x5 @ 110

Thoughts:

Another pretty decent day, went "soft" on the deads, still worried about my knees. Will push harder on them when they are strapped.

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cellaratt

Hello...Just stumbled across your journal and wanted to tell you those are some good numbers...great job, keep at it...Take a couple of extra minutes to rethink if you wanna start useing straps....IMHO- straps should only be used as a last resort maybe only on the last set...PPl oppions very on this subject but that's mine...Cheers

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On the journey of life I choose the psychopath
If your not part of the solution than your part of the problem.
I'm like a Super Hero with no powers or motivation.

Blofeld

Thanks for the concern cellaratt. The main reason is the knee problems I get. I still really don't know what it is, but I watched the tennis the other day and noticed that Nadal had tape around his legs below his knees, the explination was to keep his knee caps up because of pattela tendenitous. I'm thinking perhaps this is similar to what I get.
Think I'll go and see the doctor again and get another opinion, see what he says.

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Blofeld

Thursday 10th July

Flat bench press:

1x5 @ 60
1x5 @ 70
1x5 @ 80 - managed all 5 without assists, but form all over the place
1x5 @ 75 - 75 seems ok now
1x5 @ 75

Incline bench press:

1x5 @ 50
1x5 @ 60
1x5 @ 70
1x5 @ 70
1x5 @ 65

Incline DB flyes:

1x5 @ 17.5
1x5 @ 20
1x5 @ 20
1x5 @ 20 - this set was a struggle so stepped down for last set
1x5 @ 17.5

Dips:

1x 10
1x 9
1x 5

Crunches+leg rasies:

3x15 of each.

Thoughts:

Feeling better on the bench today, but that 75kg/80kg mark is a real block at the moment. Going to try 77.5 next time to see if I can bridge the gap a bit better.

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