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Gymaddicts journal

22K views 506 replies 26 participants last post by  tpciteh 
#1 · (Edited by Moderator)
Been debating on a online journal for a while now and gyms are opening next week so now I thought would be a good time to start . Current photos attached of current condition . No heavy training in lockdown ,have been maintaining with band work and bodyweight . So I am sure there will be a lot of progress to be made . Currently 3-4 weeks post pct so Will be training natural for 6 weeks doing a natty cut to shed some body fat before I jump back on a cycle .

I will be doing a push pull legs over 6 days

Will update more on Monday

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#370 ·
So I have joined pure gym , it actually don't look to shabby actually and looks good compared to others . Same matrix equipment it seems just different plates . I was going to snap fitness anyway so very similar in regards to commercialised . Unfortunately no hardcore gyms about in my area. Last one got closed down permanently during last lock down
Exercise machine Automotive tire Exercise equipment Treadmill Plant
 
#371 · (Edited)
Changed things up a bit as was getting a bit bored of barbell shoulder pressing so switched to dumbbells. Overall good work out . Felt good. Progressed on some things such as the cgbp . Got back tomorrow then will go ahead with my week off

Rotator cuff warm ups x 3

Db shoulder press 3x 8-10
40kg 11
40kg 8
36kg 8.
Double drop set 26kg 8. 16kg 8 with 4 partials 12 total

Db side laterals 3x 8-10
20kg 10
20kg 9
16kg 9

Side cable lateral
2 sets of 8 reps each arm weight no counted gone by feel

Close grip bench 3x 8-10
120kg 10
120kg 8
110kg 7
did not attempt 8th rep didn't have it


One arm db Tricep extensions 3x 8-10
20kg 8
18kg 9
18kg 8
Full stretch at bottom of movement

Tricep pushdowns 3x 8-10
41kg 10
41kg 8
36kg 9

Calve raises
93kg 8
79kg 10
73kg 9. Drop set 45kg
Had to play about on this with the weight as new machine not used before . So next time start off a bit lower weight 79kg

Seated calves on smith machine 3 x10-12
80kg 12
90kg 12
90kg 10

1 set standing with bodyweight rest pause set to failure
 
#372 · (Edited)
Well that's it from me for logging for a week could do with the rest . Not actually had any time off in 8 months solid lifting heavy consistently so think it's should do me well , usually come back stronger , rack pulls still not budging so added a back off set
Not really anything else to add


Rack pulls 2x 6-8. 1x 1x 10-12
260kg 6
240kg 6.
180kg 10
Slow controlled negatives on all reps . Complete reset each rep

T bar rows 3x 8-10
100kg 12 10 was to easy so kept it going
100kg 10
100kg 8
As parallel to the floor as I can go without rounding lower back

Close grip pull downs 3x 8-10
93kg 10
93kg 8
86kg 10'
Full stretch at the top of each rep

Wide grip cable row 3x 8-10
73kg 10
66kg 10
66kg 8
Can't really go to heavy on these as I tend to lean back kind of jerk the weight at the end of the rep , but form on point with this weight

Straight arm pull downs 3x 8-10
41kg 9
36kg 10
36kg 8

Db rear delts 3x 8-10
26kg 10
26kg 8
20kg 10

Reverse peck deck
1x rest pause set to failure

Ab work

Super sets back to back no rest

Cable crunches whole stack 30,20,12

Leg raises 30,16,10

very quick ab work out

Chin Shoulder Exercise equipment Automotive tire Weight training
 
#374 · (Edited)
Those rack pulls are probably using every plate in the puregym :ROFLMAO: :ROFLMAO:
Funny that you say that yes as I did infact have every 20kg plate in the gym . I am 100 percent going to avoid going during busy hours or I sense there will be problems within finding plates. Legs especially . they of course did have 25kg plates but easier going up in 20kg plates with my warm ups and working sets. Not sure how long I will last here to be honest lol

I am not likely to be pulling 300kg anytime again soon though . Was a lot heavier then . Went a bit excessive on the bulk you could say some years back ,weight moves weight the most I have pulled in a lean state is 280kg for reps . I slow the reps down and use more control with the negative and lower the weights slowly . Makes it a lot more harder and less weight needed . Brutal. Probably why my rack pulls not budged in 2 weeks . But will get there
 
#376 · (Edited)
Decided to do a Deload this week , I can't stay out the gym , at least I am doing something lol .
will be a complete routine change when I am back what will be the following.will give this a go for 6 weeks .


Push one
Flat bench. 2x4-8. 1x10-12
Db shoulder press 3x 10-12
Cable fly 3x 10-12
Lateral raises 3x 10-12
Overhead extension. 3x 8-10
Tricep dips 3x failure


Pull 1

Wide grip chins 3x failure
T bar rows 3x 8-10.
close grip pull downs 3x 8-10
db rear delts. 3x 10-12
Barbell curls. 3 x 8-10
Seated incline curls. 3x 10-12

Leg day 1
Hamstring focused with a little quad

Romanians deadlifts 3x 10-12
Wide Hack squats 3x 10-12
Seated leg curls 3x 10-12
Weighted Hyper extensions 3 x 10-12
Seated Calve raises 6 sets 10-12
Ab work

Push day 2
Incline barbell bench 3x 8-10
Barbell shoulder press 3x 10-12
Incline db fly 3x 8-10
Lateral raise 3x 10-12
Close grip bench 3x 8-10
Cable over head extension 3x 10-12

Pull day 2
Rack pulls 2x 8-10
bent over row. 3x 10-12
Wide grip cable rows 3x 10-12
Reverse cable fly. 3x 10-12
Dumbbell curls 3x 10-12
Hammer curls 3x 10-12
Cable curls. 3 x 10-12


Leg day 2
Leg extensions. 3x failure
Leg press. 3x 10-12
Narrow hack squats 3x 10-12
Adductor 3x 10-12
Standing calve raises 6x 10-12

pic attached of current physique
Joint Chin Arm Shoulder Muscle
 
#385 · (Edited)
Been looking at my new plan , not happy with it , just feel I can do more and work harder . I have been a follower of jp for years tried and tested many of his plans over the years . Always got me places . So I figured it’s time to stop faffing around and make the most of the last 6 weeks on cycle I will have left . Decided to give this plan a go instead , going to be a real ball buster and looking forward to it . It’s a typical top set and a back off set plan , I love them and have had great progress while using in the past . This is just based on something similar , just something I made my own with lots of tweaking , but will do the job

PPL twice weekly 6 weeks plan


Push one

Flat bench. 1x5- 9 1x10-12
Incline bench. 1 x 5-9 1x10-12
Seated shoulder press 1x 5-9 1x10-12
Cable fly 2x 15-20
Seated dbLateral raises 2x 15-20
Weighted Tricep dips 1x 6-9. 1x 10-12
Ez bar Tricep extensions. 2x 10-12
Tricep pushdowns 1x 15-20
l

Pull 1
Straight arm pull downs 1x 5-9. 1x 10-12
close grip pull downs 1x5-9. 1x 10-12
Barbell rows 1x 5-9. 1x 10-12
Close grip cable row. 1x10 triple drop sets
db rear delts. 5x9. 10-12
Ez bar curls. . 6-9 x 10-12
One arm preacher curl. 6-9. 10-12

Leg day 1
Hamstring and quad

Romanians deadlifts 1x5-9. 1x 10-12
Seated leg curls 1x 5-9 1x 10-12
Weighted Hyper extensions 2x 8-12
Hack squats 1x 5-9 1x 10-12
Leg extensions 8-10 triple drop set
Abductor 2x 15-20. 1x rest pause 15,8,5
Seated Calve raises 3x 10-12

Ab work

Push day 2
Incline barbell bench 1x 5-9. 1x 10-12
Chest focused dips 1x5-9. 1x 10-12
Standing bb shoulder press 1x5-9 1x10-12
Cable fly. 1x 5-9. 1x10-12
Singe arm db lat raise 2x 10
Side cable lateral 1x 15-20
Close grip bench 1x 5-9. 1x10-12
One arm db extension 2x 10-12

Pull day 2
Rack pulls 2x 5-9.
Underhand grip pull downs 1x5-9. 1x 10-12
T bar rows. . 1x 5-9. 1x 10-12
Wide grip cable rows 1x10. Triple drop set
Reverse cable fly.2x 10-12
Single arm db preacher curl 2x 8-12
Cable curls. 1x15 triple drop set


Leg day 2 quad and hamstrings
Wide hack squats 1x5-9. 1x 10-12
leg press 1x5-9. 1x 10-12
Leg extensions 2x 8-12
Seated leg curl 1x 5-9. 1x 10-12
Laying leg curl 2x 15-20
Adductor 1 rest pause set 12,6,3
Standing calve raises 3x 8-10
 
#398 · (Edited)
Right back at the gym , not a full week , couple of days off a full week , was sitting around itching wanting to do a session so went straight into the deep end and did leg session , best session I have had in months . 1 hour 10 minutes approx , legs were absolute throbbing . Going to feel this tomorrow for sure . Miscalculated my leg press thought I had 370kg on the bars for my first set when it was actually 330kg oops . So did it the other way around , still progressive overloaded last session so all good . Will just go back to my top set and back off set on the leg press next week , no biggy


Wide hack squat 5-9. 10-12
Set1 240kg 6
Set2 200kg 10
Slow and controlled on all sets

Wide leg press 5-9. 10-12
Set1 330kg 9
Set2 370kg 5
Set3 150kg 44 reps
Seat all the way back on all sets

Leg extensions 2x 10-12
50kg 12
50kg 10
slow and controlled flex and squeeze a bit light , quads were done by this point so didn’t need much weight

Seated leg curl 5-9. 10-12
70kg 6
57kg 12

Laying leg curls 2x 15-20
50kg 15
36kg 15

Adductor 1 x rest pause set to failure
12 rest pause 6 rest pause 3

Toe press 3x 8-10
Set1 200kg 10
Set2 200kg 10
Set3 240kg 8

Ab work
Cable crunches 50kg 12,10,8

Laying leg raises on bench
Deep stretch at the bottom 11, 10,8


Uploaded 2 vids of my 240kg hack and 370kg leg press below


 
#399 ·
Push session from today , intensity is deffo building back up and was a dam good session , 3 reps up on the flat bench today . Very quick very intense session


Rotator cuff warm up x3

Peck deck
couple of sets for blood flow

Flat bench 5-9. 10-12
Set1 150kg 8
Set2 130kg 10

Incline bench 5-9. 10-12
120kg 6
100kg 10

Shoulder press 1x 5-9. 1x 10-12
80kg 8
60kg 11

Cable fly 2x 15-20
32kg 15
27.5kg 15

Seated db lateral raises 2x 15-20
15kg 16
12.5kg 15 very hard set


Tricep focus dips 1x6-9. 1x 10-12
Bodyweight plus added 20kg
Set1 8 reps drop set to bw 6 + 3 negatives
Set2 bodyweight only 10+ 2 negatives

One arm db Tricep extensions 2x 8-10
15kg 10
15kg 8
Triceps were already killed off when I got to this point from the dips so had to drop from the 20kgs down to 15kgs

Cable pushdowns 1x 10-12
41kg 10
 
#400 ·
Noticed today my bp is getting up there slightly when I did my blood pressure check today sitting at around 138 . My cardio hasn’t been great this past week , Kind of letting it get the better of me due to insane shin splints and back pumps while running , what is no doubt from my cycle . Jumping back on the cardio today , will be doing 30 minutes every day again , just going to hammer some taurine and get bang back on it and do what I can . Only 6 weeks or so left of cycle so .will also be upping my water intake
 
#401 · (Edited)
Pull day 1 of 2

Relatively easy session , just work up the intensity next week as was playing around with the weight mostly .

Wide grip weighted pull-ups 1x5-9. 1x10-12
Bodyweight 108kg plus 20kg added 8 reps
Bodyweight 11 reps slow and controlled

Wide grip pull downs 1x 5-9. 1x 10-12
100kg 6
86kg 10

Barbell row 1x5-9. 1x10-12
120kg 9
100kg 12

Close grip cable row 1x10
79kg 10 triple drop set sets of 10

Straight arm pull downs 1x6-9. 1x10-12
41kg 8
32kg 12

Rear db laterals 2x 8-10
22.5kg 10
22.5kg 9

One arm preacher curl 1x6-9 1x10-12
20kg 9
15kg 12

Ez bar curls 1x 6-9. 1x 10-12
50kg 9
40kg 12

Reverse bb curls 1x 10-12
40kg 12


30 minutes cardio later , then I have a blood donation , trying to keep those rbcs down
 
#408 · (Edited)
Early morning session , still playing around with weights as first week in so not overly difficult as of yet will bang on some more weight next week . To be honest was not really feeling this session at all even before the off set of entering the gym but I suppose we all have those days from time to time

Leg day 1 Hamstring and quads calves

Romanian deadlifts 1x5-9. 1x10-12
170kg 9 easy reps
140kg 12 easy reps

Seated leg curl 5-9. 10-12
70kg 8 failed on 9th rep
63kg failed on 10th

Hyper extensions
3x failure

Narrow Hack squats 1x 5-9. 1x 10-12
200kg 9 nice and easy
170kg 12 easy
Slightly lighter weight as obviously hamstrings fatigued and going more narrow this session

Leg extensions 1x 8-10
70kg 10 triple drop set
Killer pump on this

Adductor 2x 15-20. 1x rest pause set
57kg 20
57kg 15
Rest pause set 50kg 15,8 ,5

Seated calves 3x 10-12
70kg 11 cramped up on this set had to abort
70kg 11
70kg 10


Ab work to Finnish
 
#410 ·
I went back to my old gym lol . Felt a bit bad with the misses training on her own as she usually comes with . Plus didn’t seem very logical traveling 10 miles out my way in the pissing rain on my motorcycle when this is 1 mile down the road . I go late now or when it’s dead .


Currently first week into my 6 day split so got to find the correct weight for my top set . I don’t mind leaving a bit in there for the first week but next week will have it nailed
 
#415 · (Edited)
Push day 2 of 2

Rotator cuff x2
Peck deck couple sets for blood flow

Incline barbell bench 1x 5-9. 1x 10-12
130kg 7
110kg 10

Weighed chest dips 5-9. 10-12
Bodyweight 108kg plus 60kg added 6 reps
Bodyweight plus 40kg added 10

Standing bb shoulder press 1x5-9 1x10-12
80kg 8
60kg 11

Close grip bench 5-9. 10-12
120kg 6
100kg 12

Cable fly. 1x 5-9. 1x10-12
41kg 8
32kg 12

Db lat raise 2x 10-12
20kg 10
17.5kg 11

Side cable lateral 1x 15-20
14kg 15

Ez bar Tricep extensions. 2x 10-12
45kg 11
40kg 10
Continued last set with rest pause reps 3 then 2 so 15 reps total



So I found the issue with my blood pressure . Me being a ex smoker I use vapes . I recently changed my vape to a new one, turns out it contains salt nicotine and sent my blood pressure sky high , in the end it ended up being 150 /90 . Since changing back to my old vape it has now dropped back down to normal levels . Never had this before and found it rather strange but kind of dawned on me when I realised it only starting getting out of control when I brought the new vape . Well this is the corporate. Well least that’s solved

Finger Cosmetics Liquid Gas Tints and shades
 
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