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gymaddict1986

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week1 day 4

Rotator cuff x3 

Machine Chest press 3x20 for blood flow 

 

Slight decline smith  bench  warm up 5.3,2,1

120kg 6.    Back off set  100kg 8 rest pause 2

 

Incline barbell 

100kg 7 more in tank  Back off set 80kg 10 

 

Peck deck 

 16,     12   Virtually whole stack may change this exercise selection 

 

Barbell shoulder press 

60kg 11, 7

 

Side cable raises 

18kg 8.     Back off 14kg 14 reps 

 

Cgbp 

100kg 8.     Back off 60kg 15 

 

Seated Overhead dumbell  extension 

30kg 12.     Back off 22.5kg 16 reps 

 

Rope push downs 

14kg 18 reps


was originally meant to do decline dumbbells for the first exercise but the bigger weights were gone , off being fixed apparently so went with the smith 

 

40minutes cardio 

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Week1 day 5 

Warm up  Bodyweight Chins 15,10,7

 

Pronated lat pull downs 

73kg 10     66kg 15 reps 

 

Dumbbell rows    

50kg 10.     45kg 12 

 

Wide grip cable row   

86kg 10.    73kg 12

 

Shrugs Triple drop set ,

10seconds rest give or take between sets 

120kg 11.   80kg 14.   40kg 20

 

High pulley rear delt 

23kg 7.    Back off   18kg 8

 

Narrow grip ez bar curls   

50kg 7.     40kg 11. 

 

Reverse barbell curls  thumbless grip 

30kg 12      20kg 20 

 

40 minutes cardio

 

25g dextrose 2 scoops whey 

home for a meal 30 minutes later 

 

 

 

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Week 1 day 6

hamstrings ,quads calves 

 

Light. Warm up leg curls and good mornings X3 

 

Romanian deadlifts           

180kg.  5 .         140kg 10 


Laying leg curls 

45kg 10        54kg 8

 

Seated leg curls 

57kg 8.    43kg 12

 

Wide leg press  

250kg 12.     Few reps left in tank 

340kg  7. 

 

Narrow barbel squats                             

140kg 7 reps.     Back off 120kg 10

 

Adductor 

50kg 12.  10

 

Abductor 

50kg 11   50kg 10

 

Standing Calves        

  60kg 15.        50kg 16

         

Seated calves       

60kg   12,   10                      

 

Ab work 

Straight leg raises  25,20,15

 

Cable crunches 

73kg 20,15,12

 

40 minutes cardio 

2 scoops whey 25g dextrose 

 

That’s my first week done will take tomorrow off .just some  Light cardio 

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4 minutes ago, jimmydeen said:

What's your height and weight?

I’m around 230lbs ish  at the minute at 6 feet . Lost slight weight coming off cycle what is expected . Water weight . But I have a goal of 250lbs this year once I get back on cycle and wack up the calories . 

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3 minutes ago, gymaddict1986 said:

I’m around 230lbs ish  at the minute at 6 feet . Lost slight weight coming off cycle what is expected . Water weight . But I have a goal of 250lbs this year once I get back on cycle and wack up the calories . 

Big lad. 250 would be mad. What's the heaviest you've been? You gonna run tren and test?

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10 minutes ago, jimmydeen said:

Big lad. 250 would be mad. What's the heaviest you've been? You gonna run tren and test?

Heaviest I have been is 245 lbs .   I will be running a small cycle nothing heavy as I don’t believe in running Huge amounts of gear 

600mg test e. 200mg tren e kick started with orals  winny 60mg for 4 weeks   . Will run that for around 14 weeks then drop to a cruise for a bit and come off and pct .  It’s what works for me and I get 0 sides and I recover quickly 

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28 minutes ago, gymaddict1986 said:

Heaviest I have been is 245 lbs .   I will be running a small cycle nothing heavy as I don’t believe in running Huge amounts of gear 

600mg test e. 200mg tren e kick started with orals  winny 60mg for 4 weeks   . Will run that for around 14 weeks then drop to a cruise for a bit and come off and pct .  It’s what works for me and I get 0 sides and I recover quickly 

Sounds very good mate. Looking back at the pics you've posted, you definitely have the genetics. Just curious, how come you pct instead of stay on a cruise?

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Just now, jimmydeen said:

Sounds very good mate. Looking back at the pics you've posted, you definitely have the genetics. Just curious, how come you pct instead of stay on a cruise?

I prefer to try and stay healthy as possible and have breaks . I don’t want to become dependant on drugs if I am honest.  Also I get to have a break from putting a needle in my ass I hate it lol .  Can’t say I am a fan of pct tho and clomid . I don’t mentally react very well with it , it can be very depressant .  But it’s only for a few weeks so not a huge deal 

as long as you eat and train hard like your still on you will keep your muscle . 

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week 2 day 1 

Rotator cuff x3 

Light warm up chest press x3

 

Flat bench

120kg 8.    110kg 10

 

Incline Db bench 

47.5kg  7 reps.   37.5kg  8 rest pause 2 

 

Incline Db fly 

25kg 10.    20kg 16 

 

Db shoulder press 

35kg 6.   27.5kg 7  

 

Db side laterals 

15kg 14.   10kg 15 reps 

drop set 6kg 30reps 

 

Skull crushers 

40kg 10.  30kg 15

 

Tricep pushdowns 

straight bar 42.5kg 12.   35kg 15

 

lifts up from last week and training on my own tonight so shorter rest time between sets. although the only thing I did not increase was the shoulder press ,I had to slightly drop the weight  as I put everything I had into my other pressing and I was quite fatigued by the time I got to it 

 

40 minutes cardio  2 scoops whey 25g dextrose 

 

 

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week 2 day 2
 

Warm up good mornings x3 

 

Deadlifts 5,3,2,1 warm up 

200kg 7.  5.     
180kg 7 

 

Close grip pull downs

 93kg 8.   79kg 11

 

Barbell rows

110kg. 7.   100kg 8

 

Straight arm pull downs 

V bar.  41kg 10.    32kg 14

 

Db  rear delts 

12.5kg 15.   12 

Rep out 7kg 20 reps 

 

Barbell curls 

60kg 10

50kg  15

 

Hammer curls across body 

25kg 8.       20kg 14 + 2 negatives 

 

Incline dumbbell curls 

1 set 15kg. 14

 

Pull session from tonight . Intensity is definitely up , 3 litres  water just at gym tonight  40 minutes cardio pwo and home for a meal

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Warm up leg extensions and leg curls x3


Sumo hack squats

200kg 10.  6 

 

Narrow leg press 

240kg 20.   300kg. 15

 

Leg extensions 

63kg 12.  8

 

Seated leg curls 

57kg  12.   50kg 10

 

Laying leg curls 

50kg 12.  50kg 10

 

Standing calve raises . 

Warm up bodyweight  3x 20

70kg 11.   60kg 12

 

Seated calve raises 

60kg 12.   50kg 11 

 

Ab work  

Cable crunches  

86kg 15    

91kg whole stack 12, 10

 

Straight leg raises 

25 ,20,15


40 minutes cardio and pwo 

Slightly bit more warming up today  day off tomorrow. Happy with results so far 

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Rotator cuff x3 .

Machine Chest press 3x20 for blood flow 

 

Decline dumbbell  bench  

50kg 8.    50kg 6. 

 

Incline barbell 

100kg 9.  80kg 11 reps 

 

Cable flys

36kg 9     27kg 10 

 

Shoulder press

70kg 7.   60kg 7

 

Side delt  cables 

18kg 10.   14kg 18 reps 

 

Cgbp 

100kg 8.   80kg 11 

 

Seated over head Tricep extensions 

35kg 10.   25kg 14

 

Rope push downs 

18kg 14 .


40 minutes cardio
 

 

not quite a whole day off , but woke up feeling strong and recovered from last chest session  so decided to get my push session on . Just listening to my body 

I have changed the smith and  Will be sticking with the dumbbells for now on the decline bench, just feels more right for me .  Only on the 50s but soon have the 60s up as I was repping them out on a incline before the first lock down so decline be easy

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Warm up Bodyweight chins  x3

 

wide grip pronated  Lat pull downs 

86kg 8.   73kg 13 

 

Dumbbell row 

60kg 9.  50kg 12 

 

Wide grip cable row 

100kg 12.  9

 

Shrugs triple drop set 

140kg 8. 100kg 12.   60kg 15 

 

High cable rear delts 

23kg 10.  18kg 10.  

Pump set 9kg 15

 

Close grip ez bar curls 

60kg including bar  8.    

50kg including bar 12 

 

Reverse barbell curls thumbless grip 

35kg 9.   25kg 15

 

Concentration curls 

15kg 15 reps

 

40 minutes cardio

 

quite happy with today’s session . Although the dumbbells still not fixed so ended up me getting the duct tape out to fix more weight onto the 50s and looking like a total bell end, but what ever it takes 

 

also realised I was lifting more than I thought last session as I forgot to count the weight of  the ez curl bar on the curls , so I have not jumped up in  10kgs just got the correct weight down now 

 

 

7A54278E-226B-45E3-9D95-012C6D8CFE01.jpeg

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54 minutes ago, gymaddict1986 said:

Warm up Bodyweight chins  x3

 

wide grip pronated  Lat pull downs 

86kg 8.   73kg 13 

 

Dumbbell row 

60kg 9.  50kg 12 

 

Wide grip cable row 

100kg 12.  9

 

Shrugs triple drop set 

140kg 8. 100kg 12.   60kg 15 

 

High cable rear delts 

23kg 10.  18kg 10.  

Pump set 9kg 15

 

Close grip ez bar curls 

60kg including bar  8.    

50kg including bar 12 

 

Reverse barbell curls thumbless grip 

35kg 9.   25kg 15

 

Concentration curls 

15kg 15 reps

 

40 minutes cardio

 

quite happy with today’s session . Although the dumbbells still not fixed so ended up me getting the duct tape out to fix more weight onto the 50s and looking like a total bell end, but what ever it takes 

 

 

7A54278E-226B-45E3-9D95-012C6D8CFE01.jpeg

Could always use a resistance band to increase tension at the end rom without having to bring duck tape to gym. 

I've done this myself before for db bench and soon got fed up with tearing off tape and balancing plates :lol:

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1 minute ago, swole troll said:

Could always use a resistance band to increase tension at the end rom without having to bring duck tape to gym. 

I've done this myself before for db bench and soon got fed up with tearing off tape and balancing plates :lol:

Decent mate , I have plenty of bands at home from lock down lol and yeah I know what you mean , took me longer to get the tape off than putting it on 

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Just now, gymaddict1986 said:

Decent mate , I have plenty of bands at home from lock down lol and yeah I know what you mean , took me longer to get the tape off than putting it on 

Yep I did it for a full training cycle and was so sick of it by the end, not to mention duck tape's not cheap. 

Let me know if you try the resistance band, I find it gives a real nice loading curve for rows, can use a slightly lighter dumbbell to stretch out the lat and get a really intense contraction at the top. 

I stand in the loop and lay the band over the db handle so that there is 4 strips of band hanging down once I stand on the other side of it if that even makes sense...

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13 minutes ago, swole troll said:

Yep I did it for a full training cycle and was so sick of it by the end, not to mention duck tape's not cheap. 

Let me know if you try the resistance band, I find it gives a real nice loading curve for rows, can use a slightly lighter dumbbell to stretch out the lat and get a really intense contraction at the top. 

I stand in the loop and lay the band over the db handle so that there is 4 strips of band hanging down once I stand on the other side of it if that even makes sense...

I will deffo give this a try . Was planning on going up in weight next week anyway maybe 70kg as the 60kgs felt very easy .  The dumbbells only go up to 60kg when fixed so sounds a good plan to me . Cheers for your input :thumbup1:

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@gymaddict1986 You like doing wide grips for back then? I've tried it myself but I find I feel it more in the rear delts. Shoulder grip or just outside with elbows tucked is where I can feel it in the lats when I do rows, pulldowns etc

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6 minutes ago, jimmydeen said:

@gymaddict1986 You like doing wide grips for back then? I've tried it myself but I find I feel it more in the rear delts. Shoulder grip or just outside with elbows tucked is where I can feel it in the lats when I do rows, pulldowns etc

I prefer to do both if I am honest , I do a close grip one day then wide grip another . Out of the 2 I prefer close grip with the v bar can really load up the weight and the stretch feels great  .   Do you puff your chest out and have a arch in your back when your doing pull downs? , I find it helps a great deal I also slightly lean forward as I come up to get that extra pull 

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