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Premium Member
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4,672 Posts
Discussion Starter · #1 ·
As I'm posting here quite alot it makes sence to keep a journol on here so here we go :)

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Routine:

De work is allways first - actual order of exercises will change after plateuas or variation is needed this is a rough outline however.

Chest and back with de deads (most likly fast as possible doubles / however I may change it to power snatch speed work)

2 presses and fly variation for chest

trained antagonistically with back

2 width exercises one thickness

Legs and delts (good reason for sront squats and enables power cleans to be part of my routine
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)

a front squats

b1 powercleans

b2 ham curls

c1 seated db press

c2 ez bar upright row

c3 side laterals

Arms + de squat

ME lower + de bench

back squat 1 " - // + deadlift

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Supplements-staples:

cissus caps 50%

fish oils

whey

powderd oats

vit c

mega b vits

garlic

BSD regenerate

dextrose

bcaa

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Stats:

bw 82k

bf 10%

chest 46"

Arms 16"

Waist 31.5"

Quads 26"

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Pb's

Dead 220*2

Bench 140*1

Squat 232.5*1

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Todays training felt like a good lower rep day to test my strength out

Good session as I am dieting but I felt like lifting heavy so here it is :D

Deadlifts: first time deadlifting for about 2 months so not bad.. Edit: also first time flat benching forabout 2 months lol

100*2

140*1

180*2 fast

220*2 + 5 sec iso at sticking point
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Vid to come
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Flat bench:

bar*3

60*5

90*4 fast

120*1 ?? cant remember if i actually did this.. lol

130*5 last one touched felt good
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140*1 very nice pb
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Seated db press 5-0-x

18*10

18*10

18*8

18*7

Lat pull downs - very slow don't know the tempo

60*10

65*10

70*10

70*10

Fcuk'ed completely did some insignificant uprights rows and 1 set of bicep curls nothing important lol

Got some videos to come later of the bench and deadlift. Note my atrotious deadlift form :cool2: I should be getting this back as I will up2 scratch as I'll be deadlifting more from now on.
 

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Gym Addict
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111 Posts
Should be a really good read, bound to learn a lot from this journal!

Are you plans ultimately Bodybuilding some of things or the powerlifting side of things? Hows the dieting looking like macro wise ?

Good Luck!
 

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Premium Member
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4,672 Posts
Cheers bud :)

I'm on a ro carb atm which works for me quite well. P's and fats the same cho vaired to the following cals;

high 2700

med 2300

low 1900

I will be competing in a deadlift and bench meet soon end oct/early nov iirc with my friend hillman and curtis, should be good - no squat ao should be pretty relaxed haha

I will be competing in bodybuilding shows in a few years when I'm happy with my condition and mainly size.. :)
 

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Premium Member
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4,672 Posts
Discussion Starter · #13 ·
TH&S said:
I'm going to have to start training shoulders on ME Lower now, too wiped on ME Upper day.
Its a great variation to do.

I like it as I can do front squats / power cleans / push press on the same day and fit it in nicely :)
 
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