quest to 250lbs and great moobs

[Fred]

Yeah, but i'm not as sexy as you :(

[Fred]

Westside

Ok, so i'm a goon who can't stick to a routine.

Bench ME

Bench 76kg 2 82.5kg 1 86kg 1 92.5kg 1 96kg 1 100kg x DOH

CG Bench 60kg 3x8

M. Press 40kg 8,6,6

2" Rows 70kg 3x8



New bench 1rm, would have got the 100 too if my bench wasnt so crap!

That brings my total to 130/96/165 = 391

Will get minimum of 140 squat to bring my total to 401 :038:

I WIN! Wooo

[BengDogg]

What dyou win? Didnt you notice i hit 400kg a week and a half back?

[Fred]

Fine, well I beat narc and man of steel :047: And I own your piffle of a bench press with my mighty 6kg heavier one :032:

[BengDogg]

My 90kg was done without warmup, i can do 96 i think???!!!

[BengDogg]

I notice you havnt got that squat yet Fred maybe narc will pull it back :)

[Fred]

only one way to find out Mr. Dogg

[BengDogg]

And I own your piffle of a bench press with my mighty 6kg heavier one :032: i wont mention your 165 dead then :D warm up weights :029:

[Fred]

lol :(

maxing out squat next session... 2 or 3 days time depending how i feel

[Fred]

Ok, I have reached the immediate goals I wanted to for muscular size and strength (for now). I have managed to stay at the same bodyfat or even lean out slightly the last couple of months. But now I have a plan. 28 DAY FAT OBLITERATION PROGRAM. May continue beyond this, but for now 28 days is the focus.

I don't intend to get super ripped or anything, but being able to take my top off on the beach will be nice.

Low carb on non workout days, and on workout days will have oats in the morning and pre workout. 1 cheat meal per week, probably some sort of takeaway. Starting creatine back up today.

Day 1:

Weight: 217lbs
Bodyfat: 17-18%
Arms: 15 1/3"
Chest: 43"
Upper thigh: 29.5"
Lower thigh: 25"
Waist: 36"

Will update my food intake later.

[Tricky]

that is a wiieeeeeeerd diet mate. :017:

[BengDogg]

A shit diet imo, lets look at other things fred and not crap like jelly, weetabix, mixed nuts and raisins, wholemeal bread, tuna in soup, chicken and veg instead of curry as the source has many calories, these are the kind of things i consume, hope this helps you as you donet want to lose size whilst being lean do you

[Fred]

nothing wrong with my diet beng

curry sauce was low cal, and the jelly is low cal too, i stuff myself with the jelly to fill me up

bah :016:

[Narc]

There is alot wrong with your diet you heinous person, like everything, not least the fact there's no food in it

[Tricky]

and there was only like 90g of protein in that days diet WTF ???

[BengDogg]

nothing wrong with my diet beng

curry sauce was low cal, and the jelly is low cal too, i stuff myself with the jelly to fill me up

bah :016:

Trust me fred, if you want to stuff yourself eat fruit , Youve sen how lean i am last week, im leaner now and im eating all ood foods plenty of, its about sensible choices and cutting junk and processed food imo, if you want 12% bf that can be done without starving yourself. 5% your gonna have to go nuts

[BengDogg]

Here is a typical day for me

6 weetabix in as much skimmed milk as i can get in the bowl 800ml ish
4 pints of skimmed milk
100g mixed nuts and raisins (if i missed breakfast)
can of tuna and soup mixed together in my flask
4-6 slices of wholemeal breead
packet of turkey to go on bread (optional)
2 apples
2 bannanas
2 oranges
orange juice
large evening meal lots of chicken or steaks, with jacket pot (optional) and as much veg as i can fit on the plate
pw shake 40g whey in water
gallons of water of course

Now that is a good days eating and its cheap too,I am getting lean gains and stripping fat, strength is still on the up so i must be doing something right

[Fred]

I'm sticking by it. I'm using a program from www.uk-muscle.co.uk and those who wrote it know more about dieting than you or I.

It's a controlled fast, the amounts are supposed to be low.

[Fred]

There is alot wrong with your diet you heathen, like everything, not least the fact there's no food in it

Please refrain from insulting me fine sir

[BengDogg]

I'm sticking by it. I'm using a program from www.uk-muscle.co.uk and those who wrote it know more about dieting than you or I.

It's a controlled fast, the amounts are supposed to be low.

Your gonna lose strentgh then and feel like crap, you will regret it in the long run

[Fred]

Probably. But this is for 28 days only.

I NEED to lose fat.

At the moment that is a priority.

[Icepick]

That diet is crap,you are 217 pounds,you can afford to eat much more and get better results

[BengDogg]

I see, well this is what happens when you eat junk for 11 months of the year then realise you have 4 weeks before you need to look good and then go and i quote " AAAAAAAAAARRRRRRRRRRRRRRGGGGGGGGGGGGHHHHHHHH SHIT!!!! I'm still fat and i've only got 4 weeks to lose it! I'd better do some crazy crash diet then! (like in womens weekly) and do some erm, erm whats that thingy called where you get hot and sweaty? Internet porn? no thats not it, cardigan? nope, oh yeah! cardio thats it!"

and thus the cycle continues in 12 months time

[Fred]

We shall see.

[GoldenArrow]

Not that ****ing regimen x!

[Fred]

:038:

slightly modified tho may i add

[Mark]

I see, well this is what happens when you eat junk for 11 months of the year then realise you have 4 weeks before you need to look good and then go and i quote " AAAAAAAAAARRRRRRRRRRRRRRGGGGGGGGGGGGHHHHHHHH SHIT!!!! I'm still fat and i've only got 4 weeks to lose it! I'd better do some crazy crash diet then! (like in womens weekly) and do some erm, erm whats that thingy called where you get hot and sweaty? Internet porn? no thats not it, cardigan? nope, oh yeah! cardio thats it!"

and thus the cycle continues in 12 months time

This is why many people don't favour the "bulking/cutting" approach to mass building. It may be suitable for professional bodybuilders, who have the luxury of an arsenal of pharmaceuticals to lean them out for a contest, but for natural trainees who would like to look good all year round it is perhaps not suitable.

[Fred]

Thats why I intend to get lean(ish) this way and then continue to stay as lean as possible after that.

[Mark]

Thats why I intend to get lean(ish) this way and then continue to stay as lean as possible after that.

What cardio are you going to do over the next 28 days?

[Fred]

I find I don't need cardio to lose weight. Or atleast, the first 20lbs of a diet (which I understand half of which is water), then I start to stagnate, which is when I will start to incorporate more cardio.

I have been going running when the weather has been good and will continue to do so however.

[BengDogg]

If you are so desperate to lose weight do some cadio

[Fred]

no

[Man of Steel]

Are you not doing any cardio to bring your blood pressure down?

[BengDogg]

Fine i will help you no further as you are obviously set in your ways

[Fred]

Blood pressure is fine now... I do do the odd bit as I said just going for a run up the forest when the weather is nice. Also increasing my rep range has helped.

[Fred]

Squat ME

Singles 86kg 106kg 126kg 136kg 146kg 156kg 1/2 rep 150kg inch or two abvoe depth

RDL 82.5kg 3x8

Sidebends 41.5kg 2x3 each side

Situps 10kg 3x6


Pleased with 146kg, really wanted 150kg+ though.

[Mark]

I find I don't need cardio to lose weight. Or atleast, the first 20lbs of a diet (which I understand half of which is water), then I start to stagnate, which is when I will start to incorporate more cardio.


Cardio isn't just for losing weight. It is for health.

[PikeKing]

right guys, no more diet related abuse in this thread, start another in the foo forum if you must, fred wants to keep this journal just for his training from now on.

[PikeKing]

good effort on the squats fred, you are hard

[Fred]

lmao, thanks :038:

[Rogue_zero]

good effort on the squats fred, you are hard

good job its not a pop up forum! :eek:

good stuff mate

[Fred]

haha, nearly half way to what you're at - watch out lol!

[Rogue_zero]

I'd better get a wriggle on then!

[Fred]

Bench DE

Speed bench 46kg 9x3
BP Bench 66kg 6,4,3
2" Rows 72.5kg 8,8,8
2" Curls 38kg 7.

Felt really drained.

[Narc]

IMO switch to doubles on DE bench and go slightly heavier

[Fred]

hmm, thats just under 50%, what do u reckon 60%

[Narc]

Yep, 60-65%, from what i've read 50-55 triples are for shirted benchers with more experience

[Fred]

I'm enjoying my week off, starting to feel recouperated now. On the diet front, i'm currently eating about 2300 cals per day, seems about right for me in terms of balancing fat loss and hunger. Only a few more weeks of this then I will be on a controlled bulk again.

[Fred]

Squat DE

Box squat 81kg 2 91kg 8x2
2" speed deads 90kg 20x1
RDL 84kg 3x8
core

wasnt as easy as it looked

[Fred]

now i realise what went wrong, i was using 60-65% of my squat 1rm instead of my BOX squat 1rm DOH

anyway, i fcuking hated that DE shit, i wont be doing it again for a while (except bench) and ill just be squatting hard instead, probably 20 rep squats

i made great progress this way last time, and i enjoyed it

[the block]

now i realise what went wrong, i was using 60-65% of my squat 1rm instead of my BOX squat 1rm DOH

duh? i thought you were meant to use a percentage of your normal squat 1RM? :017:

[GoldenArrow]

Yeah, 50%. Or a higher % of your box squat 1RM, especially if using a strong suit.

[Fred]

hmm well i dont know then, it certainly didnt feel like a dynamic effort, i struggled a few times

[Fred]

Bench ME
CG Bench 56kg 3 60kg 3 66kg 3 70kg 3 72.5kg 3 76kg 3 (3rm) 80kg 1 86kg x
incline db bench 24kg 3x8
M Press 40kg 8,6,6
2" Rows 74kg 8,8,5
RC

Damn, should have had the 86kg as a new CG bench 1rm, but too many sets beforehand and not enough rest after previous set... got it stuck on my chest and my girlfriend trying to get it off me :046: some funny shit there, ended up rolling it off sideways

[Narc]

That's some decent CGBP'ing

[Fred]

wow, positive post from narc in my journal :017:

cheers mate

[Narc]

Hah, it's not unheard of you know

[Robert]

yup, nice CG. make it 100 before i do and i will be impressed.

[Fred]

ok, the challenge is set :025:

[BengDogg]

How wide is you close grip btw?

[Fred]

just inside the knurling but i dont use an oly bar so i have no idea :S

its as narrow as i can go really though without it being uncomfortable

[Fred]

Deadlift ME

Deadlift 1rm 126kg 1 146kg 1 156kg 1 161kg 1 - belt on -171kg fail half way
RDL 86kg 3x8
Core

bastard, i really wanted a new 1rm (dont we all), got it half way then my ****ing belt dug in too deep and winded me, bastard


bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard bastard

[666]

Your belt winded you? Wtf?

[Fred]

dunno mate :017: its just really uncomfortable on deadlifts, dont think ill use one again while deadlifting unless i really need to

[Robert]

hey freddy, any ideas where i can get some 5kg oly plates from. or anything that weighs 5-10kg that i can attach to my bar?

[Fred]

no idea mate, i use standard plates

but back when i didnt have enough big plates i used ductape to tape 15kg of small weights onto each end lol!

you could get a bit of rope and tie some weights on or something heavy (bricks? sack of potatoes ???LOL), thats what ill be doing next as i cant get more than 171kg on my bar

[Robert]

i will just have to go buy some chain then. you knows it

[Fred]

yeah or you could do that :021:

[ice_mach]

no idea mate, i use standard plates

but back when i didnt have enough big plates i used ductape to tape 15kg of small weights onto each end lol!

you could get a bit of rope and tie some weights on or something heavy (bricks? sack of potatoes ???LOL), thats what ill be doing next as i cant get more than 171kg on my bar

mate can't you buy chains? im sure their quite cheap if you look around at a scrappy or somin?or medical bandage (or somin like that) really cheap, and you could use as bands.

[Fred]

yeah i could do, but im off to uni in september so ill be using a gym there

so cant really justify spending any more money than i already have for something ill probably never use again

[ice_mach]

nah you could keep em and use them at the uni gym, i've seen quite a few people use bands at my uni gym. always come handy y'know?

[Fred]

good point, i'll bear it in mind for when i need more weight/resistance

cheers

[Robert]

hey freddy, get soem chains

[Fred]

i'll get whatever is cheapest innit

[Robert]

hmmm

my triceps suck ass, so i am thinking some CGB with chains might be a good and cheap option

[Fred]

sounds cool :035:

[Fred]

Speed bench 62.5kg 9x2
Push press 60kg 2 - ow ow ow strained a ing tendon on forearm/elbow/bicep - 2 - gave up
2" rows 74kg 8,8,8
bit of lever work

left it there

[Fred]

elbow/arm is fine today :017:

so a quick session to do what i missed yesterday + some shrugs

2" Cheat Curls 50kg 1 40kg 6,8 42.5kg 8
2" Reverse Curls 30kg 8,5
2" Shrugs 70kg 8 80kg 8 90kg 8 100kg 8 110kg 8
Rotator cuff.

[ice_mach]

nice sesh bro, r u using dave tate's 9 wk beginner program?

[Fred]

no mate, I just found a basic westside template and mofidied it to what i needed/what i wanted to do

it changes every week :040:

[ice_mach]

Don't really need to change it every week tho, only if you're an advanced lifter, other wise every 3 weeks is fine.

[Fred]

Yeah but I get bored easily.

Plus I am an advanced lifter, advanced pie lifter that is :040:

[ice_mach]

well thats the beauty of westside always stops boredom. LOL wish i could eat em but i can't eat pies :( app im gettin fat cos i've lost my six pack(gf),lol.

[Fred]

Squat RE

Squat 106kg 5,5,5
GM's 46kg 8 50kg 8,8
core

My depth has been getting sloppy again as late so I paid extra attention to it today :045:

Gm's are pussy light weight but i'm easing into them.

[Robert]

get that gm weight up to at least 7-80kg for sets of 8 next week. either that, or i will ahve you named "narcissus vII"

[Fred]

fair enough d00dz0r

[Narc]

get that gm weight up to at least 7-80kg for sets of 8 next week. either that, or i will ahve you named "narcissus vII"


That would be an honour....

[Fred]

May 4th

ME Upper
Bench 76kg 1 86kg 1 92.5kg 1 98.5kg 1 100kg 1 102.5kg fail
Incline DB Bench 25.5kg 3x8
M.Press 40kg 3x8
2" Rows 80kg 5,4,5
RC.
Grip.

May 6th

Lower ME
Bottom Position Squat 66kg 1 76kg 1 86kg 1 90kg x
GM'S: 66kg 8 76kg 8,8
core

[Fred]

push press 60kg 3 56kg 3,3,3,3
cg bench 62.5kg 8 64kg 8,5
2" rows 80kg 6,8,8
2" cheat curls 44kg 8 46.5kg 8,8

my overhead strength sucks big time

[PikeKing]

L-chins

[Fred]

Ok, seeing as I'm as bad as Rob (ok not quite) for sticking to a routine, PK has helped me get my arse into gear.

This will be my routine for the next 6 weeks MINIMUM. If I don't stick to it, free blowjobs all round.

LB Pull

Powercleans 5x3
Deadlift 5x3
farmers walks x3 /shrugs 5x3

HUB

Bench Press 1, 6, 1, 6, 1, 6
BB Row 5x5
High Incline CG Bench 3x5
Rotator cuff

Squat day

Back Squat 1, 6, 1, 6, 1, 6
Z Squat/Front/BB Hack 3x5
Core

VUB

Push Press 5x3
L - Chins - u will do them ****er! 5 sets
Hammer Curl 3x5

[uk machine]

looks like a plan!! good luck.wat numbers are you aiming to hit?

[Fred]

I want atleast a 500 total by the end of july <buff>

[Fred]

PK are you TRYING TO KILL ME YOU COCKSUCKER!! :kinky:

LB Pull

2" Powercleans 5x3 70kg 1f2 60kg 3 65kg 3,3,3
Deadlift 5x3 141kg m/g 1 -belt on- 3,2,1 h/g 1
farmers walks x3 61.5kg dbs x1 not very far, 41.5kg x2x1

Most intense lower back pump EVER, its so painful :012: Only put the belt on because of this.

[BengDogg]

I want atleast a 500 total by the end of july <buff>

lbs? :048:

[Fred]

haha you wish little man

[BengDogg]

:D

[Fred]

you will see master, yes you will see

[BengDogg]

I think you will beat me you have loads of potential still, im near my peak things are gonna slow down and i will plod my way to 500 knowing my progress, but i will get there

[Fred]

slow and steady wins the race

look at rob :D

[Robert]

**** you fourfingers. you'll be one finger if i ever see you. lol

[uk machine]

this year ive been getting massive pumps in my back to the point its painfull, not bad pain as in slipped a disc, just very uncomfortable.

[Fred]

yep, sucks doesnt it mate :013:

p.s. rob why do you call me fourfingers? :confused:

[Robert]

how many fingers ahve you got on each hand, douche bag

[Fred]

ok robbyfourfingers :confused:

[Fred]

HUB

Bench press 92.5kg 1 72.5kg 6 95kg 1 75kg 6 97.5kg 1 77.5kg 6
2" Rows 85kg 5 87.5kg 5,5,5,5
2" High incline cg bench 50kg 5 60kg 3 50kg 5
2" Reverse curls 30kg 8,8,8
2" Cubans 14kg 10,12,10

:023:

[Fred]

did i mention i am 226lbs today :040:

[Narc]

Nice benching big boy

[Fred]

Squat day

Squat 136kg 1 116kg 6 146kg 1 118.5kg 6 152.5kg 1 120kg 6 - went heavier on the singles than i should have done... oopsie
Front squat 66kg 5,5,5 - seems i have finally managed to master the form
Situps 10kg 3x10


****ED.

[Icepick]

Nice progress all round,nice squats,your bench is coming up as well,you must be on something

[Fred]

yep, lots of food and lots and lots of shagging

[uk machine]

good squatting
:miss:

[Tricky]

excellent progress Fred Basset

[Fred]

lol thanks

my name henceforth shall be freddy tubby

[Jon]

Squat day

Squat 136kg 1 116kg 6 146kg 1 118.5kg 6 152.5kg 1 120kg 6 - went heavier on the singles than i should have done... oopsie
Front squat 66kg 5,5,5 - seems i have finally managed to master the form
Situps 10kg 3x10


****ED.


Very nice squatting Fred :038: , how much of a PB is that?

[Fred]

umm only 6.5kg... think i can handle 155 fresh tho

cheers geezer :023:

[LA]

All that shaggin must have boosted your test levels! It certainly boost mine for the last week hahaha. Top Squatting Fred :023:

[Fred]

thanks guys

strangely, yuo know the feeling when you get a PB? well thats gone :017: i was happier when i made 120kg to be honest

no idea why :017:

[Fred]

Had to bring this workout forward a day.

VUB.

Push press 60kg 5x3 - getting stronger!
L-chins 5x8 - easy
Hammer curls 21.5kg 3x5 - cheated a lot
Tabatas - hang clean & press (inspired by 666) 26kg 8,8,3 - 16kg 10,10,10,7,10 - started off to heavy and had to change weight doh
Lever work.

[Rogue_zero]

thanks guys

strangely, yuo know the feeling when you get a PB? well thats gone :017: i was happier when i made 120kg to be honest

no idea why :017:

Im the same, Im pleased I achieved but feel 'i let myself down as there is more in the tank. But having said that a pb is an achievement and your doing good. Well done on the squats

[Fred]

LB Pull

2" Powerclean 70kg 5x3 - i feel my technique was better this time rather than improved strength
Deadlift 141kg 3,2,1,1,1 - did this beltless this time, whereas last time it was with a belt so not bad
Shrugs 126kg 5x3 - easy

I HATE REPPING DEADLIFTS!!

[Fred]

Tabatas overhead squat 16kg 10,8,7 - shoulders dont like it, switch to front squat - 9,9,10,8,6

[666]

Goode effort going for OHS. I'm considering it for next Sunday, though slightly put off now! Might not actually be flexible enough for it but I'll give it a go.

[PikeKing]

LB Pull

2" Powerclean 70kg 5x3 - i feel my technique was better this time rather than improved strength
Deadlift 141kg 3,2,1,1 - did this beltless this time, whereas last time it was with a belt so not bad
Shrugs 126kg 5x3 - easy

stick to program!


I HATE REPPING DEADLIFTS!!

triples is hardly repping! do the triples stop poncing about

[Fred]

stick to program!



triples is hardly repping! do the triples stop poncing about

um how did i not stick to the program

and yes anythign over singles is repping and is cardio

[Fred]

oh i see i only typed up 4 sets of deads i actually did 5.

[Fred]

Goode effort going for OHS. I'm considering it for next Sunday, though slightly put off now! Might not actually be flexible enough for it but I'll give it a go.

Doubt i'll be doing it again soon... my shoulders feel like my hands need to be wider apart but my bar doesnt allow for that :021: i'll probably stick to hang clean & press and front squats for now

[Narc]

and yes anythign over singles is repping and is cardio

i'm with freddy on this one

[the block]

Doubt i'll be doing it again soon... my shoulders feel like my hands need to be wider apart but my bar doesnt allow for that :021: i'll probably stick to hang clean & press and front squats for now

OHS is brilliant. only problem i find is that what with all the other shoulder work it can be too much for your shoulders.

[Fred]

yes i do like it for the core benefit but just doesnt feel right on the shoulders... and that isnt something i want to **** up

[Man of Steel]

Maybe it's a flexibility issue.

[Fred]

probably, how can i sort it?

[Man of Steel]

Stretch you shoulders more often. I hear shoulder dislocates are a good stretch for OHS.

[Narc]

Alright, wtf are moobs then?

[the block]

good question. i was wondering too. i thinks its man boobs.

[Narc]

aaah, well, Freddy already has those...

[Fred]

atleast i have SOME type of flesh rather than just being a bag of bones tied together with string

[Fred]

HUB

Bench 97.5kg 1 77.5kg 6 100kg 1 80kg 6 102.5kg fail ARGH!!! stopped there
2" Rows 90kg 5,3,5,3,5 - could have all been 5's if i rested longer
2" high incline cg bench 60kg fail :017: 50kg 5,5,5
2" reverse curls 34kg 8,8,8
2" cubans 10,6,8

A bit hit and miss today. Not sure what to think.

[Narc]

I wouldn't worry, 1/6 isn't really supposed to be max/6 btw, the idea is that you access more motor units with the single to help you press heavier on the 6, they should be heavy but not ultra high strain, try not to end on a miss either, push a lighter single or do the 6

[Fred]

Yeah you are right, I just wanted a pb :022:

I'll do the same next time and depending how 100kg feels ill either go for 102.5 again or lower it.

Thanks

[Fred]

I have decided to switch to oly squats for the forseeable future. My depth was crap on normal squats so atleast this way I know I am hitting it.

Squat day

Oly squat 106kg 1 86kg 6 112.5kg 1 92.5kg 6 115kg 1 95kg 6 - wore belt on last two singles only
Front squat 72.5kg 3,5,5 - form was shite on first set
Russian twists 7.5kg x lots

[the block]

that must be a pain in the arse taking the weight on and off

[Fred]

hmm not too bad as long as you stick to the routine the way you are supposed to, because then you only have to take 20kg off or put on 22.5kg which isnt that hard, its when u start pissing around putting the singles higher than you are supposed to, like i keep doing on bench press, that it gets annoying

thank **** im not doing it for deadlifts

[Fred]

I'm coming off this routine :tbag: not out of choice though. I've had a latt injury for months now that I thought was just overtraining to start with and then has become apparent that it is an injury, and is getting worse.

1 week off was not enough to heal it, so I will be doing this routine until it goes, I reckon 2-3 weeks. I don't think any of these exercises aggrevate it...fingers crossed. Back squats seem to be the worst for this... maybe I will bring in some light rows or some thing in a week or two.

Routine with starting weights:

Day 1.
Military 4x10 - 40kg
Front squats 4x10 - 50kg
Core

Day 2.
rest

Day 3.
Bench 4x10 - 60kg
2" Curls 4x10 - 30kg
Grip

Day 4.
Repeat

Pumpers paradise :033:

[uk machine]

ahh a pumper in our ranks! lol. btw i thought ur racks were cool!

[Fred]

Thanks mate, think i'm gonna take the (rude) advice and weld a small bit of steel on the back to stop it tipping...just to make sure.

[uk machine]

sounds like a plan. :045: ps how long did it take you to learn how to weld?

[Fred]

lol, i didnt learn, my teacher stood over me and told me what to do.. it seems straight forward enough though, but saying that theres probably more to it than what I did

[Knighty]

My dad can sniff out a crap welding job within 2 seconds of looking at it

(He's a welder by the way!)

[Fred]

My dad can sniff out a crap welding job within 2 seconds of looking at it

(He's a welder by the way!)

you saying my welding is crap?! :022:

[Knighty]

lol, there's no way anyone can tell the quality of your welding without looking up close

[Fred]

mwahahahhaha you're all going to die :kinky:

[Knighty]

I'm a mod - you can't do shit to me in these here parts! <buff> :028:

[Fred]

Think I was a little conservative with the starting weights, so I upped them a little - its not like I have a hernia FFS!

Bench 66kg 10,10,8,6
2" Curls 34kg 10,8,8
RC

[Robert]

**** you!!!!

[Sam]

Good stuff bro.

[Fred]

Thanks mate, long time no speak, where have you been?

[Sam]

I've been either wrestling, at school, watching dvds at home or studying, with some weights thrown in twice a week ;) I still burn too much time on the net though, going to go study soon.

[Fred]

Military Press 50kg 7 46kg 8,6,5 pp6
Front Squat clean grip 56kg 6 switch to fag grip 5 clean grip again 8,6
Front walkouts 76kg 1 96kg 1
Situps 10kg 12,10,10

Worse than I had hoped.

[Fred]

Worked out in the garden yesterday. Was a great workout and great in the sun :035:

Bench 66kg 4x10
2" Curls 34kg 3x10
2" Reverse curl 30kg 8
RC

Nailed it.

[Fred]

Crap, didn't feel up to it, crap, crap crap.

M.Press 50kg 8 46kg 6

Stopped.

I'm going to change the routine round 'cos i dont think my shoulders recover in time, to this:

DAY 1

Bench 4x10
M. Press 4x10
RC

DAY 2

Front squat 10x3
Curls
Grip + Core etc

[Fred]

Actually, i'm not sure that is going to do a lot for my shoulders as they are a major weak point and they need working on when fresh.

Do you think I should stick to what i'm doing but instead of 2 workouts in 4 days do them over 5 days to allow my shoulders to recover more?

Help please :050:

[the block]

the above looks ok to me. 4 days ok

[Fred]

thanks block

however, me a pikeyboobman have decided i will do what im doing now with an extra days rest (so 2 workouts over 5 days) and do more cuff work and stuff to help with posture

hopefully the extra days rest and the posture stuff will help my upper back a bit

[Fred]

Got home early from work (7 hours early to be exact :050: ), so decided to finish earliers crap workout.

M. Press 46kg 8,8 - much better but i suppose it doesnt count now lol
Front squat 46kg 3 76kg 3,3 86kg 1 96kg fail PMSL stapled to the floor LOL! 76kg 2 66kg 3,3,3,3
Sidebends 41.5kg 1x10 each side, 1x5 each side
Landmines bar+10kg 1x10 each side, bar+20kg 1x10 each side

Decided its better to do higher weights less reps and more sets for front squats because even with 40-50kg on the bar i cant get many reps out, but im still keeping the volume high. What a stupid twat for failing 96kg though lmao

[Fred]

I WANT TO DEADLIFT

:022:

pumping sucks

[uk machine]

why cant u dead

[Fred]

my upper back injury

i cant do any pulling at all or back squats

its getting better but im starting to get pissed off :021:

hopefully 1 more week should do it

[uk machine]

thast annoying, also i see ur going the push pulll :035: :038:

[Fred]

yes, i'd say its about 90% me going to that, as long as nothing gets in the way

[Fred]

Bench 70kg 10,10,9,7
Curls 40kg 10,10,10
Rev Curl 36kg 6
Prone letter drill (Y,T,W,L) x 10 of each
Planks 40s,20s
Vacuums 3x10 second holds

[Fred]

M Press 50kg 6 46kg 6 - bollocks again, serves me right for trying to do both workouts in 4 days again
Front squat 66kg 3 76kg 3,3 86kg 3 90kg 3 96kg 2 100kg 1 76kg 3,3,3 - all beltless mofo, 4 days ago i crumpled under 96kg!
Bent press 20kg R4 L1,3 -was supposed to be 3x6 each side, bloody hard! will have to build these up
Sidebends 41.5kg 2x8 each side - was suppoed to be 3x8, will be next time

[Jon]

Congrats on the 100kg front squat, was it parallel or atg, oly grip or homo?

[Scourge]

Can I recommend you go for singles on the bent press? That should improver your form no end - I doubt very much that the lift is suitable for repping.

[the block]

why are you doing bent presses? whats your reasoning or is it something you just wanted to try?

[Tricky]

Bench 70kg 10,10,9,7
Curls 40kg 10,10,10
Rev Curl 36kg 6
Prone letter drill (Y,T,W,L) x 10 of each
Planks 40s,20s
Vacuums 3x10 second holds
well in for doing some core and shoulder work mate....hell thats a short plank tho lazy arse fat man

[Fred]

Congrats on the 100kg front squat, was it parallel or atg, oly grip or homo?

clean grip, below parallel

[Fred]

Can I recommend you go for singles on the bent press? That should improver your form no end - I doubt very much that the lift is suitable for repping.

yes i was thinking the same, what do you think of 10x1?

[Fred]

why are you doing bent presses? whats your reasoning or is it something you just wanted to try?

part of my core work plus fancied having a go, i liked them a lot so i think they will be a staple part of my routine from now on <buff>

[Fred]

well in for doing some core and shoulder work mate....hell thats a short plank tho lazy arse fat man

they were hard!!!

[Fred]

Crap workout today. I blame stupid work hours and 2 days worth of crap eating. Bah. I won't bore you with the write up.

Anyhoo i'm gonna go back to the my old sets and reps soon and also add some rows.

[PikeKing]

back to the uber workout?

[Fred]

very shortly, though back squats may have to wait a bit longer, if so i will continue doing front squats - 10 sets of triples or less

[Fred]

LB PULL

2" Powercleans 5x3 75kg 2f3,3,3,3 80kg 3 - all PR's, first set was shite technique, set 2,3,4 were very fast and very short rest periods, struggled with 80kg but quite pleased.

2" Deadlifts 140kg 5x3 3,3 - tried more leg drive as my legs are stronger these days and it worked...**** bitch mother ****er until i strained my lower back, **** bitch slap whore :021:

Attempted sidebends, couldn't do. Left it there.

[Knighty]

just curious as to how your floor can take 140kg+ smashing into it if you train in your room?

Also, do your parents kick your arse because of the noise?

[Fred]

i'm downstairs in a converted dining room, so floor is concrete... think its a bit smashed up underneath the carpet though :042:

yes they do have the occaisonal moan but they know this is what i really want and i dont do it at silly hours

[Fred]

My new diet...

Sample training day diet

Meal1
75g oatmeal
2 scoops whey

Meal 2
150g chicken breast
salad/vegatables
oil of choice 1 tablespoon.

Meal 3
150g chicken breast
salad/vegatables
oil of choice 1 tablespoon.

Meal 4
DURING workout - 1 scoops whey, 25g glucose

TRAIN

Meal 5
Postworkout: 2 scoops whey, 25g glucose

Meal 6
8oz steak, 150g potatoes, vegtables
or take away meal with a 50g protein shake to wash it down

Meal 7
150g chicken breast
salad/vegatables
75g brown rice/pasta

Meal 8
cottage cheese with fruit(s)
oil of choice 1 tablespoons

That comes out nearly 3100calories and , 95g fat, 185g carbs and 380g of protein.

Obviously I will try to vary some things to keep the interest up and non training days will be slightly different.

[Tricky]

thats a very good diet as long as you have time to eat/prepare it IMO.

[Fred]

yep, time is generally not a problem unless im working which is usually <20 hours per week, and i intend to take some of my meals in tubs <buff>

i'm on day 2 of the diet so far, did well yesterday, had a solero ice cream today though :022:

[Fred]

HUB

Bench press 97.5kg 1 77.5kg 6 100kg 1 80kg 3 - left it there.
Rows didnt do
High incline cg bench 46kg 10,10,8 - oops, just realised these weren't close grip!
Prone letter drill YTWL 12 of each

Pants. It's impossible to progress with this injury. Soon i'm thinking i'm just going to have to stay off the weights for several weeks :022:

[Brett]

What exactly did you do to your back mate? I must have missed that post.

[Fred]

Answered in my new journal...

Can a mod lock this please, thanks.