Shooting for 1000....

[Deathride]

All hail, Forvm members! I figured it was time to get my goals in order and start shooting for them so there it is......a combined 3 lift total of 1000lb!

So you know, I'm 25, about 200lb and 6'2, currently workin many many hours as a doc in the good ole UK. Never been sporty but started 'working out' about a year ago. Only started lifting weights in a fairly haphazard way about six months ago then found this site, got majorly inspired and have been seriously into trying to move heavy weight ever since (well, heavy for me!)

Currently - I only work out at home, using a free weights set (total of about 160kg) and a pullup bar. I don't have a squat rack or bench...but lets see where we go from here! Am open to all help, suggestion and criticism.....hey, I just want to get some size on and hit the ton when it happens!

So without further ado..........

[Deathride]

So yesterday was chest day........the day that set me on this ridiculous quest :-D

Incline barbell - warmup then 110*10 135*8 145 *4 145* 3 then 135 / 110 drop set
Incline fly - 55lb dumbbells 3 sets of 8
Flat press - 176 * 6 187*4 200*4 210*3 225*2
Then 100 pressups to finish

Whilst I appreciate they ain't the biggest numbers ever seen, I've never made 225 before.....been trying for some time but finally got it. And thats what prompted this.... PS - I tend to do my big movements AFTER my workouts at the moment but am going to switch that up after a couple of months and see how i've progressed.....

Back day today......gotta love the deadlift! I'll report back later. Adios,

[J A Y]

nice benching, i'll be following this one closely! a fellow Uk'er!

just curious as to how working out in your bedroom works! especially deadlift, going through the floor haha?

keep up the good work!

[BubbyLight]

get at it...its possible. you're limited which may take u a while. but what are ur big 3 lifts at now?

[Deathride]

JAY - I just improvise. For bench, weight goes on the bed, I go on the floor. Lift off and bench then I have two stacks of books/stuff that I can use if I fail my final rep to lower the weight onto. Incline off a plank of wood and two chairs etc...... Deadlift - just have to be careful lowering it ;-)

Buddylight - am currently bench 225lb, deadlift 310lb, squat - limited by equipment but have done 180-190lb Zerchers for about 8-10 reps so dunno what my max is. Guess my total so far that I've actually done is 715...little way to go ;-)

Thanks for stopping by guys!

Back day today
Wide grip Pull-ups - 50 in total
Barbell rows - 198*10, 210 *8, 210*8
Superset dumbbell rows with chinups - 88lb db * 8 each side (I like to pause for 1 second at the top.....really aches!) then 8 pullups - 4 sets
Deadlift - 198*6, 240*5, 264*4, 286*2, 310*1

Pleased with my deadlifting this week. My job sometimes means 12 hr shifts and last week i did low weight, high rep deads (180lb *20 for 3 sets). Feels good to shift some weight. And thats it. Laters.

[J A Y]

looks like you have done really well improvising so far man! i hate to patronise but get to a real gym bro! you will reach that 1000 in absolutely no time in a proper gym environment!

[Firefist]

hey buddy 1000 is a great benchmark to hit, ill be following!

[Deathride]

JAY - I know what you're saying bro...I guess having the weight at home makes me lift it! Plus the gyms around me are the usual namby-pamby don't grunt, whinge, use chalk, make a sound or disturb the grandma lifting 10lb barbells. Am at a bit of crossroads....either I buy an olympic weight set and get the weight up there, or I get a gym membership.....

Anti-Asian - thanks for stopping by!

[J A Y]

JAY - I know what you're saying bro...I guess having the weight at home makes me lift it! Plus the gyms around me are the usual namby-pamby don't grunt, whinge, use chalk, make a sound or disturb the grandma lifting 10lb barbells. Am at a bit of crossroads....either I buy an olympic weight set and get the weight up there, or I get a gym membership.....

Anti-Asian - thanks for stopping by!

yeah i know it can be a real pain in the ass if you want to train seriously but getting in some heavy squats will sky rocket that 1000 total you want to hit!

it looks as if you can perform all the lifts you really need at home, except the heavy back squats! its just more practical environment, like i said though i hate to patronise so less of the negative comments

keep hitting hard with what you can bro! you have still got some real good numbers, what do you plan on training today?

[Deathride]

Hey, it ain't patronising. Like I said, I accept any and all criticism / comments / input! If I'm doing something wrong, I wanna know about it! :-D

Arm and abs day later on......I'll post later. Gotta spend my day off crimbo shopping first! Dammit!

[Deathride]

Arms

Supersets all the way
21's 55lb / 66lb / 66lb / 66lb with (i'm not sure what they're called......lie on your back, dumbbell vertically above pointing across your chest, lower it across your chest keeping your upper arm vertical, then extend! :-D) 44lb db * 10 reps

dumbbell curls 44lb / 50lb / 50lb 10 reps a time with skullcrushers 77lb * 8

hammer curls 44lb / 50lb / 50lb 10 reps a time with close grip pushups to failure 3 sets

and now i ache! :-D Downed my protein before workout, gonna get my meal on in about an hour when my stomach feels settled enough! Mmmm....

Byeeeeee!

[J A Y]

Arms

Supersets all the way
21's 55lb / 66lb / 66lb / 66lb with (i'm not sure what they're called......lie on your back, dumbbell vertically above pointing across your chest, lower it across your chest keeping your upper arm vertical, then extend! :-D) 44lb db * 10 reps

dumbbell curls 44lb / 50lb / 50lb 10 reps a time with skullcrushers 77lb * 8

hammer curls 44lb / 50lb / 50lb 10 reps a time with close grip pushups to failure 3 sets

and now i ache! :-D Downed my protein before workout, gonna get my meal on in about an hour when my stomach feels settled enough! Mmmm....

Byeeeeee!

nice work bro! now get your squat on!!!

[Firefist]

nice work man! i believe that exercise you were doing is like a db skull crusher inwards towards the chest correct? ive seen some people do em before.

the uk? whats your football team?

[Deathride]

Liverpool FC - the mightiest of all football teams ;-)

So today is an off day....have one a week and then Saturday off. Varies which day it is depending on shifts / seeing girlfriend etc. So abs workout and thats it....

Quick note on diet....here's my typical day
1 - 5 whole eggs scrambled and a protein coffee (love this shift.....great big coffee mug half full with strong coffee, half full with 20g of chocolate protein shake......the mocha from heaven!) at 8am
2 - sandwich (usually either full tin of tuna or pack of chicken) at 12.30
3 - 30-40g protein shake at 4
WORKOUT
4 - post workout meal at 8 (usually 8oz or so of mince or chicken fried off with an onion/pepper and add pasta / rice)
5 - protein coffee again at 11 with can of tuna or pack of chicken (depending on lunchtime meal to keep it varied!)

And my multivitamins as prescribed :-)

Tomorrow is shoulders then squats on friday (stay tuned JAY!)

[J A Y]

Liverpool FC - the mightiest of all football teams ;-)

So today is an off day....have one a week and then Saturday off. Varies which day it is depending on shifts / seeing girlfriend etc. So abs workout and thats it....

Quick note on diet....here's my typical day
1 - 5 whole eggs scrambled and a protein coffee (love this shift.....great big coffee mug half full with strong coffee, half full with 20g of chocolate protein shake......the mocha from heaven!) at 8am
2 - sandwich (usually either full tin of tuna or pack of chicken) at 12.30
3 - 30-40g protein shake at 4
WORKOUT
4 - post workout meal at 8 (usually 8oz or so of mince or chicken fried off with an onion/pepper and add pasta / rice)
5 - protein coffee again at 11 with can of tuna or pack of chicken (depending on lunchtime meal to keep it varied!)

And my multivitamins as prescribed :-)

Tomorrow is shoulders then squats on friday (stay tuned JAY!)

ohhhh il be tuned in dont you worry!!! lets see what youve got!

[Firefist]

haha, im a gunner and fulham fan, but ill also root for whoevers playin man u or chelsea.

Well brother, just know that up in this journey, YOU'LL NEVER WALK ALONE!!!!

[Deathride]

so shoulders day today - still getting the hang of doing shoulders as I never seem to get as good a pump as other days. Still

Standing military press
88*8 / 100*8 / 110*5 / 115 * 4
Front press (i do this holding a dumbbell by the top end and letting it hang, then pressing vertically - works the front delts a treat!) - 78lb db 3*8
Side raise 44lb db 4*8
Rear fly - 44lb db 3*8
Shrugs 44lb db each side 3*20 reps

Done. A good hours work and I really felt that! Who says having a Journey doesn't inspire you! Now for 8oz of mince and rice to top it off! Laters!

PS - did you see the game last night Anti-Asian.....great goals from both sides and a good game!

[Firefist]

awesome delt day man, lots of good lifts.

yeah i watched the match, perez's shot of the post was nasty, and insua had a really nice pickup. Im still stoked with liverpools win over man u, like i said, any team that plays man u is my team for the day!

[J A Y]

so shoulders day today - still getting the hang of doing shoulders as I never seem to get as good a pump as other days. Still

Standing military press
88*8 / 100*8 / 110*5 / 115 * 4
Front press (i do this holding a dumbbell by the top end and letting it hang, then pressing vertically - works the front delts a treat!) - 78lb db 3*8
Side raise 44lb db 4*8
Rear fly - 44lb db 3*8
Shrugs 44lb db each side 3*20 reps

Done. A good hours work and I really felt that! Who says having a Journey doesn't inspire you! Now for 8oz of mince and rice to top it off! Laters!

PS - did you see the game last night Anti-Asian.....great goals from both sides and a good game!

good work, lets see these squats!

[Deathride]

So this is my first proper leg day and I have a cold. Joyous! But still (and no laughing at the slightly puny numbers....from small things come, well, bigger things!)

Hack squats
110*15 warmup / 154*10 / 200*15 / 220*15 / 242*15
Barbell squats (felt strange getting the bar settled....more weight will be added next time!)
135*10 3 sets
Lunges
44lb 20 paces 3 sets
Good mornings
200*10 3 sets

So that went ok....not heavy weights I know but my legs felt it! Anyway, food is done and its time for an off day, even though I'm working all weekend. Dammit! Have a good one all.

[Deathride]

Am working gay shifts this weekend.....12pm - 11pm!! Have no energy whatsoever but still got up early to do chest (after mucho egg :-)) Didn't feel as good as last week but never mind :-)

Incline press
110*10 / 132*7 / 138*5 / 143*3 / 143*2 / 110 to failure
Incline fly
55lb db 3 sets of 8
Flat press
198 * 5 / 209*5 / 225*2 / 209*5 (the 225 felt a little easier than last week but still my max i think)
Push-ups
100

And now i'm off to work for 11 hours with my food packed and ready. Joyful! Laters!

[Deathride]

Fuckin knackered after the weekend! And work today was hectic.....still, back day goes ahead!

Pull-ups - 55 (new PR for me in four sets!)
Barbell rows - 198 * 10 / 198 * 10 / 209 * 8 / 209 * 8
Dumbbell rows (decided to try and go heavier on these to see how it felt - twas good!)
90lb 10 per side / 94lb 10 per side / 100lb 10 per side / 110 6 per side
Deadlift
176 * 5 / 200* 5 / 250lb * 5 / 300lb * 3 / 300lb * 2

And thats it. Enjoyed the heavier dumbbell rows..........think i'm going to vary light weight on that exercise with the supersets with heavy for a few weeks! Was a nice change! Anyway, thats all folks....

[J A Y]

nice work deathride, u got a real name for me to call u by bro!?

[Deathride]

Yeah, I'm Matt. Are you really Jay or J A Y? ;-)

[Firefist]

awesome back day man. very good pulls.

[Deathride]

So yesterday was an off day, but repped out about 30-40mins of crunches

44lb to failure, then to 22lb then bodyweight crunches. 3 sets
Some bicycles to finish

Today, its arm day again........am really getting a good feeling from this workout, in that I can't really feel my upper arms when I'm done!

21's 55lb / 66lb / 66lb / 66lb with my lying side tricep extension things 44lb db * 10 reps

dumbbell curls 44lb / 50lb / 50lb 10 reps a time with skullcrushers 77lb * 8

hammer curls 50lb / 50lb / 55lb 10 reps a time with close grip pushups to failure 3 sets

Going to get my food on and then get revisin for my big exam end of the month! If I get bored later, i think i'll fire up the calf raises for a change :-)

[Deathride]

Hmm so a slightly stunted leg day today...........been at work 9 days on the trot and just done a 12hr on call. So I got done what needed to be done........

Hack squats
176*15 / 198*15 / 225*15 / 225*15
Stiff leg deads
176*10 3 sets
Calf raises
3 sets to failure

And thats it am afraid! Finished at close to midnight, then reheated my food! Knackered!

[Firefist]

hey brother, as long as you got it in is the big thing. and it looks like a solid workout. hacks and stiff legs will do the trick!


btw...not a good few days of football eh? haha

[Deathride]

God i know! Lets just not even go there! :-D

[Deathride]

Shoulder day....bit of a rapid fire workout but it felt good

Barbell press
90lb * 8 / 110*6 / 110*4 / 110*8
Dumbbell front press
80lb * 8 / 82.5*8 / 90*8 / 90*8
Side laterals
44lb db * 10 / 44lb * 10 / 44lb * 10
Reverse fly
44*10 / 44*10 / 44*10
Shrugs
44lb to failure three sets

And thats it. Roll on a day of rest........just finished 10 days straight so really lookin forward to a nice Saturday! Enjoy the weekend all!

[J A Y]

sorry aint been around matt,things got interesting this week...however!!! i would indeed be 'jay' haha or jamie, prefer jay!

and looks like youve been putting in some solid work past few sessions! looking good man!

keep it up!

[Deathride]

Hey Jay its fine bro! I'm just glad somebody checks in on this pathetic attempt! :-D Off day today, so a few abs and thats it. Enjoyed a good few nice protein intakes and am now off to sleep. Chest day tomorrow, can't wait!

[Deathride]

OK am not sure what happened today, but my presses went well! Well, for me anyway.....decided to try and get sets of 5 for each weight if I can and then add more weight. Also decided to start with the flat press instead of incline today....

Flat press
132 (couple of warmups) / 176 *5 / 200 * 5 / 210 * 5 / 225 * 5 (felt good!) / 230* 2 (poor form but it went up!) / 200 * 10
Incline press
130 * 8 / 145 * 5 / 150 * 2 / 130 * 8
Incline fly
50lb * 8 / 55lb db * 7 / 55lb db * 7 / 55lb db * 7
Push ups
100 to finish

So yeah am not sure what went on there but it felt good! Going to have last meal of the day (its now 23.30!) and get some rest before work in the morn. Laters all.....

[J A Y]

OK am not sure what happened today, but my presses went well! Well, for me anyway.....decided to try and get sets of 5 for each weight if I can and then add more weight. Also decided to start with the flat press instead of incline today....

Flat press
132 (couple of warmups) / 176 *5 / 200 * 5 / 210 * 5 / 225 * 5 (felt good!) / 230* 2 (poor form but it went up!) / 200 * 10
Incline press
130 * 8 / 145 * 5 / 150 * 2 / 130 * 8
Incline fly
50lb * 8 / 55lb db * 7 / 55lb db * 7 / 55lb db * 7
Push ups
100 to finish

So yeah am not sure what went on there but it felt good! Going to have last meal of the day (its now 23.30!) and get some rest before work in the morn. Laters all.....

225 for 5 is good man! nice work matt! keep adding weight each week or reps and ur all good! progress is progress dude!

[Firefist]

strong presses sir! i think you can actually throw some more weight on your incline, judging by your flat bench numbers. maybe give it a shot next time! keep it up!

[Deathride]

Anti Asian - i'll give it a try.....think i would struggle at the moment but i'll let you know. Am going to work on 150lb first then increase

Back day
Pull ups - 50 wide grip
Barbell rows - 176 * 8 / 200 * 8 / 210 * 8 / 210 * 8 (felt form was better today)
Dumbbell rows - 94 * 10 / 100 * 10 / 105 * 10 / 110 * 8
Deadlifts (again shooting for the five rep sets)
200 * 5 / 242 * 5 / 265 * 5 / 290 * 5 / 300 * 2

Didnt get as much weight on the deads this week.........any opinions on whether its better to do heavy SETS or heavy SINGLES guys? Am off to study.........and do calves :-D Multi-tasking is my middle name.......well, actually its William, but you get my drift! Laters

[Deathride]

Phew.......another twelve hour day done. Abs day today - after the two big lifting days, gives me a break before I hit arms/shoulders/legs in whatver order my shifts allow :-)

So.........my typical ab workout is supersets
1 - weighted crunches (about 45lb on my chest) * 8
2 - weighted crunches (about 22lb on my chest) * 8
3 - weighted bicycles (22lb) to failure
4 - bodyweight crunches to failure
5 - bodyweight bicycles to failure
6 - side planks

Do 4 supersets then some leg raises going from lying flat on the floor to having my feet directly over my face (full ROM) - 3 sets

And thats it. Just tried the adding mince to soup recipe from G-Diesel (i think it was anyway!) and twas rather lovely! Laters....

[Deathride]

Arms day

Supersets
21's 55lb / 66lb / 66lb / 66lb with lying side tricep extension things 44lb db * 10 reps

arnold style concentration curls! 44lb / 50lb / 55lb 10 reps a time with skullcrushers 77lb * 8

hammer curls 50lb / 50lb / 55lb 10 reps a time with close grip pushups to failure 3 sets

And a little forearm curling to finish. Time to eat and study!---------------

Really starting to feel good now.......am enjoying the weights and enjoying my diet! Now onwards and upwards!

[Deathride]

Shoulders (a quick one today but still)

Had to get it done fast so broke out some giant sets

8*lateral raises / 8*rear raises / 8*front raises / 8*presses

30lb db. no rest. 4-5 sets :-)

Job done.

[J A Y]

Shoulders (a quick one today but still)

Had to get it done fast so broke out some giant sets

8*lateral raises / 8*rear raises / 8*front raises / 8*presses

30lb db. no rest. 4-5 sets :-)

Job done.

nice matt, done and dusted quickly, minimum input .. maximum output! i like it

[Deathride]

Leg day (a little late but never mind!)

Back squats
110 to warmup / 150*8 / 150*8 / 150*8 (still not happy with the positioning hence the slow increase in weight.......)
Hack squats
200*10 / 225*10 / 225*10
Good mornings
176*10 3 sets

[Deathride]

So after a day off, its chest again and I decided after a few months of barbells, to try out the dumbbells....and it felt strange! THe stability took a bit of getting used to but my chest is feeling it far more.....

Incline press
45lb warmup / 66lb * 10 / 66*8 / 70 * 8 / 70*6
Flat press
66lb warmup / 77 * 10 / 90lb * 5 / 90 * 4 / 90 * 3
Incline fly
55*8 / 55*8 / 55*8
Decline fly
55*8 / 55*8 / 55*8

Pushups to finish!

Like I say, the weight isn't impressive but my chest is certainly aching........gonna get my meal on! Laters!

[Deathride]

And so back day rolls around........chest is still sore from yesterday!

Pull-ups (worked on feeling it in my lats this time)
40
Barbell rows
Barbell rows - 176 * 8 / 200 * 8 / 210 * 8 / 210 * 8
Dumbbell rows - 100 * 10 / 105 * 10 / 110 * 8 / 110*8
Deadlifts
225 * 5 / 242 * 5 / 265 * 5 / 290 * 3 / 300 * 2

Worked on my rows this week.....might turn it around soon and hit the deadlifts hard.....

[Deathride]

So have missed a couple of updates.......

Shoulders
Used my 30lb giant set routine from last time. Pumps my shoulders mucho and makes for a lot of work in the short space of time i have!

Abs
5 sets of my giant sets again......felt sore as hell when i'd done!

Arms tomorrow and am struggling slightly to feel it in my biceps particularly..........will report back! Any suggestions welcome!

[J A Y]

So have missed a couple of updates.......

Shoulders
Used my 30lb giant set routine from last time. Pumps my shoulders mucho and makes for a lot of work in the short space of time i have!

Abs
5 sets of my giant sets again......felt sore as hell when i'd done!

Arms tomorrow and am struggling slightly to feel it in my biceps particularly..........will report back! Any suggestions welcome!

still putting the work in though matt! depends on the exercise with biceps, only thing i can say is like with triceps, where you keep the elbows tucked in for any tricep work, keep your elbows down by your sides with any curl work...try curling up against a wall, back on the wall and elbows as close to the wall as possible... should eliminate anything else working.. just those bi's!!! feel the burn!

[Deathride]

Cheers JAY i'll give that one a try

Arm day yesterday
21's
55lb / 66lb / 66lb / 66lb with lying side tricep extension things 44lb db * 10 reps

arnold style concentration curls! 50lb / 55lb / 60lb 10 reps a time
WITH close grip bench 154*10 / 165*10 / 176*8 / 176*8

hammer curls 50lb / 50lb / 55lb 10 reps a time with skullcrushers 77lb 3 sets of

So I broke out the close grip bench today.........haven't tried that for a while and my triceps thanked me for it today...... Going to try the back to the wall curl next (didn't get as good a burn in my biceps as I was hoping....think i'm moving too much weight in the conc curls without properly exercising the bicep! Kind of defeating the object in my own way........:-D

Anyway, gotta keep learning and movign that weight.........laters

[Deathride]

Quick leg day on Friday.....discovered the wonder of Bulgarian squats (the single leg ones...) which seem to be far easier to do in the home environment. Plus a few hack squats thrown in but nothing particularly heavy

Chest day again today
Incline dumbbell fly
44 * 10 / 44*10 / 66*10 / 70*8 / 70*8 / 66*8
Flat dumbbell press
66*10 / 77*10 / 90*6 / 90*5 / 90*5 (stronger flat presses this week - felt good)
Decline fly
55*10 / 55*10 / 55*10
Incline fly
55*8 / 55*6 / 55*10

50 pushups and about 15mins skipping to finish. This weeks is going to be somewhat abbreviated as I have my exams Wed/Thurs and am staying away so a remixing of the workout will occur! Gotta get the work in tho :-)

JAY do you have any opinions on the Bulgarian squat thing? Found it on the internet and it seems a good way for me to go heavy safely.....

[Deathride]

Back day

50 pullups
Dumbbell rows - 100lb * 10 4 sets (focussed on feeling it....)
Barbell rows - 176 * 10 / 200 * 10 / 210 * 8 / 210 * 8
Deadlifts - something a little different today (high reps, 'low' weight for me)
200 * 20 / 200 * 15 / 200 * 15

Couple of things from today struck me - firstly, i really felt the dumbbell rows across my back....same for the barbells. Think i'm getting the hang of really targetting the muscle group but i could be wrong! Secondly, my back and hams BURNED after those high rep deads.....going to mix it up more often i think with the heavy stuff! Felt good today....

[JustJ]

nice work. my biggest criticism would be that you should be starting off your workout with one of the big 3.

[Deathride]

JustJ - thanks for stopping by,bro. I am a little limited for heavy deads by lifting at my flat....hence why i put them last. Am planning to switch things up soon tho, see how that goes!

so exam is done, went badly but we'll see.... got a quick abs session night before and some shoulder work in last night using my bro's weights (he does olympic lifting in his garage...i laugh at him, he laughs at me, its all good! We both learn....) - nothing special, mainly overhead pressing working up to 135lb for a few and some side and front raises.

However, he has suggested i start throwing a few sets of 20 rep squats in (either front / back / zercher whatever) two or three times a week before i work out....think i'll give it a try after the burn those 20 rep deads had.

Anyway, am off out to celebrate not having to revise any more......20 rep squats tomorrow (afternoon! ;-)) laters

[Deathride]

So am on nights.......which puts a dampener on my training but it must go on!

Chest day (this was quick today......all done in just under an hour! Felt good, gonna add more weight next week when am not coming off 12hr work, 5 hr sleep!)

Incline press
44*10 two sets to warmup / 66 * 10 / 70 * 8 / 70 * 8 / 72 * 6
Flat press
66 warmup / 90 * 8 / 90 * 8 / 90 * 8 (went up well today......gonna shoot for the 100lb mark next time!)
Flat fly
55 * 10 / 55 * 10 / 55 * 10
Incline fly
55 * 6 / 55 * 6

And thats all she wrote. Gotta get my pasta eaten, my overnight meals ready and get to work again! Laters.

[Deathride]

Back day was monday.....knackered after the weekend nights so have put deadlifts on hold til the end (will explain!)

Pulls ups 50
Db rows 100 * 10 4 sets
Barbell rows 176 * 10 (focussing on form) three sets
Barbell rows with an underhand grip........176 * 8 three sets. Read this was a good variation and made my back burn middle of the night!

So I'm going to put my power movements at the end of the week. My bro's been teaching me to power clean and i love the deadlift.....so in addition to my 20 rep squat thing before one or two workouts, am going to put one day aside for
- power cleans
- heavy deads
- a 20 rep squat set

Gonna try that for a few weeks and see how it rolls (chest / back / arms / shoulders / heavy / rest!) Who knows.....

[Deathride]

And so 20repping begins.......

Squat - bodyweight + bar warmup, then 10 reps of 90lb, then 20 reps of 135 (puny numbers I know, but i figure if I start somewhere and increase by 5lb each time...get 20 at that weight, then increase.........little steps)

Shoulders
Standing press - 90 * 10 / 100 * 7 / 105 * 6 / 110 * 6 / 110 * 6
Side laterals - 44 * 10 four sets
Front barbell raises - 70 * 10 three sets
Rear delts - 44lb * 10 three sets

Done. Felt the squatting (plus my new job is in a 17 storey hospital with dodgy lifts........walk up the hill to work and use the stairs! Seriously my legs are jelly!) Going to do 2 or 3 squats a week i reckon........see what happens. Pile on teh weight and go!

[Deathride]

Arms
30lb db curls straight into hammer curls......90lb skullcrushers 8 reps 4 sets
90lb barbell curls three sets of 10..............44lb lying extensions
60lb reverse curls into bb curls three sets...dips no weight 20-25

The end......short and sweet but burning like hell. Tomorrow is the big one....looking forward to seeing how it goes :-) Laters

[Deathride]

More 20 rep squats - 138lb *20 after warmup
Then lots of heavy deadlifting
176 * 10 / 225 * 8 . 265 * 5 / 290 * 5 / 310 * 2 / 310 * 2
Leg extension
66 three sets of 20

[Firefist]

good pulls! reading this, i think im gonna go in and deadlift tommorow, i didnt this week and i feel it. keep on killin it...


ps....were gonna beat ya! =)

[Deathride]

No you aren't :-D

Yeah, i didn't deadlift on back day........missed it! Do love a good deadlift.....unfortunately i can now deadlift all the weight i own for a double so need to do something about that!

[J A Y]

No you aren't :-D

Yeah, i didn't deadlift on back day........missed it! Do love a good deadlift.....unfortunately i can now deadlift all the weight i own for a double so need to do something about that!

get to a gym dude! i told you it would only be a matter of time before you outgrew the bedroom weights!

besides that great work, and with the 20 rep squats i did exactly the same, i have an old journey where i went with them, added small incerements everytime i did them, my squat went through the roof!

[JustJ]

good plan on the 20 rep squats. i did em a couple times...better to start light and add the 5 pounds like you were saying....add 5lbs each week preferably.

[Deathride]

thanks for stopping by! yeah, am going to do them twice or thrice a week, adding 5lb each time i make 20 reps until i get a decent squat number........slowly but surely :D

Hopefully they'll land on abs / shoulders / legs day.........give me some recovery over the weekend :D

[Deathride]

Chest day - didn't go as well as I'd planned. A lot of family issues over weekend so have been travelling a LOT! Anyway

20 rep - 145 (couldn't resist)
Incline db press
66 * 10 / 70 * 8 / 70 * 6 / 66 * 6
Flat press
66 * 10 / 90 * 6 / 90 * 4 - at this point, i felt something tweak in my elbow. Ached for a while then settled....decided to focus on my flying instead which DIDN'T seem to hurt the elbow at all!
Flat fly
55 * 10 four sets
Incline fly
55 * 6 / 50 * 6 / 50 * 6 / 44 * 10 / 44 * 10

Done. Elbow has settled down by now and squats will not be done on chest day...lesson learned!

[Deathride]

back day

50 pull ups
bent of bb rows (overhand grip) 176*10 / 190*10 / 205 * 10 / 205*10
db rows 100**10 4sets
bent over bb rows (underhand grip) 176* 10 3 sets

Nice back day....all done in a hour. The underhand grip bb rows felt they worked lower down the lats more.......felt like a nice addition to the overhand!

[J A Y]

back day

50 pull ups
bent of bb rows (overhand grip) 176*10 / 190*10 / 205 * 10 / 205*10
db rows 100**10 4sets
bent over bb rows (underhand grip) 176* 10 3 sets

Nice back day....all done in a hour. The underhand grip bb rows felt they worked lower down the lats more.......felt like a nice addition to the overhand!

i used to like underhand bb rows a lot! good stuff!

[Deathride]

Abs workout (yesterday)
two superset routines
- 44lb crunches *8 / 22lb crunches*8 / 22lb bicycles*8 each side / bodyweight crunches to fail / bodyweight bicycles to fail / left and right planks
four sets

- then leg raises to failure 3 sets

[Deathride]

Arms

30lb 10 curls then 10 hammer curls.......superset 90lb skullcrushers * 10 four sets
bb curls 90lb ..........superset lying tricep extensions 45lb * 8 three sets
28lb 10 reverse curl then bb curl to fail........20 dips three sets

Love my supersets. Get the job done, get a massive pump. Will mix it up with heavy weight soon, but this way, I feel I'm getting the most work with best form as possible..... Shoulders tomorrow, then my big lifting day (20 rep / few heavt squats, heavy deads...weekend of rest!)

[Deathride]

Shoulders

Overhead press - 90*10 / 100*10 / 105 * 8 / 110* 6 / 120 * 2
Side raises - 44lb * 10 four sets
Reverse fly - 44lb * 10 four sets
Dumbbell raises (with dumbbells pointing forward - not parallel to shoulders) 44lb * 10 three sets

And thats all she wrote. Am having some aching in my elbow when i get goin....around the brachialis insertion area and the lateral epicondyle. Eases completely when am done and isn't affecting too badly, but have decided am going to have a repping week next week and see how that feel, give it a chance to heall :-) Shoulders feel good tho!

[Deathride]

After having a slightly irritating week with my arm, my 'heavy' day rolls around...and i decided to hit it good!

Squats
- Warmup with bar / 88 * 10 / 154 * 14 / 154 * 16 - didn't make my 154 20 rep target, but hey there's always next time
Deadlifts
- 176 * 10 / 225 * 8 / 265 * 6 / 310 * 2 / 320 * 2 / 265 * 6 / 200 * 20

Just felt great deadlifting today.....worked up to a new PR of 320, then eased it down before i went for the 20 rep squat which felt AMAZING! Seriously my legs hurt...my new posting is a 25 minute walk up about a 1 in 4 hill so cardio is on the program too! Gotta carb up methinks.... Hope you all have a good weekend....

[Firefist]

dammmmmnnnnn squats and deads in the same day? killer!

nice pulls, 200 for 25 is great, youll get that 20 rep squat next time.

[Deathride]

Haha.....I'm giving it a try.... Neither seems to be suffering and I've got the whole evening and Saturday to recover before chest Sunday evening.....we'll see how it goes! Thanks for stopping by and not mentioning football...not thinking about that right now! :-)

[Firefist]

hahaha yeah, liverpools had a bit of a rough spot lately....i wish your boys well against my gunners!

[JustJ]

20 rep deadlifts....thats gotta hurt.

[Deathride]

Great way to burn out your hamstrings dude.....especially after the heavy sets.

Chest day - so after the elbow issues of last week, am switching things up for a change....getting my reps on. So I dug out an old chest routine i used when i first started

Pushups - 32 (pausing for 4 every 8)
immediately - incline press for as many as able (aim 6 - 8)
immediately - decline fly to failure

repeat 5 - 6 times.....used 55lb db for all movements and my chest and tri's are currently numb :-D All done in around an hour....

[Deathride]

Sorry quick correction.......used 55's til couldn't keep in the rep range, then dropped to 50, then to 45 to keep in the 6 - 8 rep range for each movement....:-D

[Deathride]

Back

Still rocking the same routine as before and its still feeling good. Upped the weights slightly but feel am benefiting from splitting the deadlifts off. Just messing with the order each week so it feels different

Pull ups - 50
Barbell rows - 200 * 10 four sets
Reverse grip - 176 * 10 four sets
Dumbbell rows - 100 * 10 four sets

Generally ache now........mince and rice to finish :-) Laters all! PS - Anti-asian, we wos robbed against Arsenal.....although its becoming par for the course that we generally suck arse! :-D

[Deathride]

20 rep squats didn't go too well yesterday - managed 15 with 154 so not moving up yet. JAY, i think you may win our little race ;-)

And so today to arms.......found a workout called 'The Peak Seeker' (stupid name I know) on youtube (check it out...the guy is a natural bodybuilder and looks incredible!) and thought i'd try it

Basically
pre-fatigue 25lb 5 - 6 reps (each rep is two barbell curls and hold at the peak whilst you rep the other arm...gets blood pumping)
heavy - incline dumbbell preacher curls (45lb - 3 secs down 3 secs hold then lift)
then 45lb bb 16 reps seated

Three sets of this with no rest between parts........my biceps ACHE! Think thats a keeper!

Then hammer curls 45lb * 10 three sets
Skullcrushers 90 * 10 / 95 * 10 / 95 * 10
Side tricep extensions 45 * 10 three sets

And thats me done......triceps ached after my chest workout so went with more bicep work today. Feels good! Now xmas shopping then EATING! Mmmm :-D Laters

[Deathride]

Shoulders (yesterday)
44lb db - overhead press * 10 / side laterals * 10 / front raises with one db * 10 / reverse * 10

four sets. simple :-)

Feel like absolute shit today so am going to postpone legs til tomorrow when I'm totally free the whole day and can make a better go of it! For now its paracetamol and bed! Laters

[J A Y]

20 rep squats didn't go too well yesterday - managed 15 with 154 so not moving up yet. JAY, i think you may win our little race ;-)

And so today to arms.......found a workout called 'The Peak Seeker' (stupid name I know) on youtube (check it out...the guy is a natural bodybuilder and looks incredible!) and thought i'd try it

Basically
pre-fatigue 25lb 5 - 6 reps (each rep is two barbell curls and hold at the peak whilst you rep the other arm...gets blood pumping)
heavy - incline dumbbell preacher curls (45lb - 3 secs down 3 secs hold then lift)
then 45lb bb 16 reps seated

Three sets of this with no rest between parts........my biceps ACHE! Think thats a keeper!

Then hammer curls 45lb * 10 three sets
Skullcrushers 90 * 10 / 95 * 10 / 95 * 10
Side tricep extensions 45 * 10 three sets

And thats me done......triceps ached after my chest workout so went with more bicep work today. Feels good! Now xmas shopping then EATING! Mmmm :-D Laters

haha the race isnt over till it is over!

and looking good dude! keep up the good work!

[Deathride]

Feeling better today....amazing what a good nights sleep and paracetamol can do.

Heavy day today....and felt REALLY good!

Squats
- warmup with bar / 90*10 / 110 * 10 / 155 * 20 MADE IT! / 170 * 12 - was gunning for 20 but something tweaked in my knee so i stopped. Jay, i'm coming for ya :-D

Lunges
one 60lb db * 10 3 sets each side

Deadlifts
200 * 10 / 240 * 8 / 290 * 6 / 310*4 / 320*2 / 240*10

And so it went....christmas shopping is done so am going to chill and play me geetar! Laters peeps!

[Deathride]

Back round to chest day - sticking with the dumbbells and going heavy for a few weeks

Incline press - 44*10 / 55*10 / 66*10 / 70*6 / 72 * 3 / 70*6 then drop to 44*10
Flat press - 66 * 10 / 77*10 / 88 * 6 / 88*5 then drop to 66*10
Flat fly - 90 * 10 three sets
Incline fly - 90 * 6 three sets

And then am off out in the snow to purchase some food for the week ahead! Am on nights up til christmas morning (BOO!) so am off to finish wrapping things......laters!

[J A Y]

170 for 12, thats getting close... especially if you could have carried on if your knee hadnt tweaked...

ive still got 7 weeks before i attempt mine, its going to be mighty close!

keep it up!

[Deathride]

So a quick back workout before my night shift......inspired by Jay, thought I'd try some Kroc rows ;-)

Pullups - 50
Kroc Rows - 66 * 20 / 70*20 / 75*20 - next time, will start with 75 and go heavier methinks!
Barbell rows - 190 * 10 three sets
Under hand grip 190 * 10 three sets

And so to eat, get my sandwiches ready for work and hit another 12 hours :-) Laters!

[Deathride]

Another quick shoulder workout to keep things going.....night shifts are killin me!

Military press - 90 * 10 / 100*10 / 105 * 6 / 110* 4 / 110 * 2
Side laterals (one arm at a time) 44lb db 8 each side, immediately 6 each side
Rear flys - 44 * 10 three sets

And thats all! Work calls!

[Deathride]

Arms - again before a night shift (working Christmas Eve night?! Gayness!) - thought i'd try out Prowrestlers advice and just go heavy! Also try that 10lb 100 rep plan....

Db curls - 35 * 10 / 45 * 10 / 48 * 10 / 50 * 8
Extensions - 45*10 / 45*10 / 50 * 10 / 55 * 10

Barbell curls - 90 * 10 three sets
Skull crushers - 90 * 10 three sets

Then the 100 reps with the 10lb dbs and this BURNED! Thank you for the idea, prowrestler, think thats a keeper!

Next time I do this, am going to include something like hammer curls/dips as a third set but time was short today! Anyhow......Merry Christmas all and I'll see ya on the other side. Three days off woohoo!!!!!!

[Deathride]

So.......first workout back was after a 13hr on call that was absolutely manic! So decided to rejig this week and have a quick shoulder thrash!

44lb db....military press / arnold press / side laterals / rear laterals

aim for 8 each set, 30secs between sets

Then three more sets of side laterals...........job done quickly! Tomorrow have a half day so its going to be chest and triceps in a big session me thinks. Laters

[Deathride]

Chest today.......triceps later in the week :-D

Incline press - 44*warmup / 55*10 / 66*10 / 70*8 / 72*4 / 66 to failure
Flat press - 66*10 / 77*10 / 88*5 / 88*5 then 66 to failure (bout 12 reps)
Flat fly - 55*10 five sets
Pushups - 100 to finish

chest feels big....just gotta get my food in now. Tomorrow back and squats hopefully (only one 20 rep squat this week as New Years intervenes so back onto the program next week!)

Hope you all had a nice holiday and didn't eat too much of the good stuff :-D

[Deathride]

Back today

Pullups 50
Kroc rows - 75*20 / 75*20 / 80*20
Barbell rows 190*10 four sets
Underhand rows 190*10 three sets
Chin ups 10 three sets

[Deathride]

Last workout of 2009 - arms.........was slightly half-assed as had tremendous bout of flu!

Conc curls 44 * 10 three sets
Dumbbell curls 44*10 three sets

Skull crushers 44*10 three sets
Extensions 44*10 three sets

Better things in 2010!

--------------------------

And so here we are in the New Year........resolutions - pass my final exam and really kick my workouts into gear! First up.....

Chest
Incline db press - 44*10 / 55*10 / 66*8 / 72 * 4 / 72 * 4 / 66 * 6
Barbell bench press - 132 * 10 / 155 * 10 / 176 * 8 / 200 * 5 / 210 * 3 / 210 * 3 / 176 * 10
Flat fly 55*10 four sets
Dips three sets fo failure

Really going to work the barbell press for a few months i think........love the db incline press but felt I got stuck with the flat db's, so a change up to the barbell and see how we go!

Hopefully knock out some squats laters.........!

[Deathride]

Back day - have decided i love doing back and the ache i get after it! Gonna really push the back in 2010

That said
Pullups 50
Kroc rows - 80*20 three sets
Barbell rows - 176 * 10 / 200 * 10 / 210 * 7 / 210*8 then drop to 176 * 10
Underhand grip rows - 176*10 / 190 * 10 / 200 * 7 / 200*8 then drop to 176*8

Felt good so far! Weighted pullups next week (and then on!) and plenty of drop sets to really squeeze as much out as I can! Laters

[Deathride]

Its a good job this acts as my log cos nobody else gives a monkey's!!! Haha!!!

Yesterday - shoulders

Lateral raises
44lb then 35lb then 25lb db in succession........8 reps each three sets

Rear raises
44lb * 10 four sets

Press with dumbbells
44lb * 10 / 50 * 6 / 44* 10

-------------

Today
Arms
Db curls - 44 then 35 8-10 reps three sets WITH extension 44 * 10
Improvised preacher curls - 35 * 8 three sets WITH close grip bench 135 * 10 / 155 * 10 / 180 * 5 then 135 * 5
Hammer curls 44 * 10 three sets WITH dips
10lb db's for 100 reps

And thats all folks. Am currently snowed in.........Britain is in the middle of its snowiest winter for some decades! Joy oh joy!

[J A Y]

im still lurking! dont worry man... im just waiting for that post to come up 200lbs squat x 20

[Deathride]

Haha.......its gonna be a while coming!

Decided to mix up my heavy day a little.......see how heavy i can go for a change then get back to the 20 reps in a couple of weeks

Zercher squats - 135 * 10 / 154*10 / 176*8 / 190*6 / 200 * 4 (for you Jay ;))

Deadlifts - 200* 10 / 240 * 8 / 290*6 / 320 * 4 / 320 *

One leg squats with bodyweight - three or four sets whilst I was cooking! and a few calves thrown in!

Job done........Jay I may not beat ya but i'll certainly have bigger legs than when I started! And that isn't really what matters? :-D

[Deathride]

Two days off and now its chest day again

Incline barbell press
- 88*10 / 95*10 / 110 * 8 / 145 * 5 then 95*8 then 88*8 (twice!)
Flat barbell press
- 176 * 10 / 200 * 5 / 210 * 2 / 200*5 then 176*5 then 155 * 5 then 135 to failure
Flat fly
55 * 10 four sets
Pressups
four sets

Mucho burn.........loved the drop sets and think am going to include them more often!

[J A Y]

Haha.......its gonna be a while coming!

Decided to mix up my heavy day a little.......see how heavy i can go for a change then get back to the 20 reps in a couple of weeks

Zercher squats - 135 * 10 / 154*10 / 176*8 / 190*6 / 200 * 4 (for you Jay ;))

Deadlifts - 200* 10 / 240 * 8 / 290*6 / 320 * 4 / 320 *

One leg squats with bodyweight - three or four sets whilst I was cooking! and a few calves thrown in!

Job done........Jay I may not beat ya but i'll certainly have bigger legs than when I started! And that isn't really what matters? :-D

that is exactly what its about! progress in size or strength is always good!


Two days off and now its chest day again

Incline barbell press
- 88*10 / 95*10 / 110 * 8 / 145 * 5 then 95*8 then 88*8 (twice!)
Flat barbell press
- 176 * 10 / 200 * 5 / 210 * 2 / 200*5 then 176*5 then 155 * 5 then 135 to failure
Flat fly
55 * 10 four sets
Pressups
four sets

Mucho burn.........loved the drop sets and think am going to include them more often!

good stuff! keep at it

[Deathride]

Yo Jay happy new year! Hope it goes well and your resolutions are made!

Back day today....... still sticking with my four exercises in a random order (pullups / barbell rows overhand and underhand / kroc rows) but going for more weight and some drop sets. If anyone knows some other good freeweight back exercises, let me know!

Pullups 50
Underhand barbell rows - 176 * 10 / 200 * 10 / 200*8 / 210 * 6
Overhand barbell rows - 200*10 / 210*8 / 210*8 / 210*6 then drop to 176 * 10
Kroc rows - 80 * 20 three sets

Job done........food eaten....now to get to recording my band! Laters!

[Deathride]

In honour of the shoulder workout posted by GUNS, I thought I'd apply it somewhat! So here goes....

Dumbbell press
35*10 35*10 (warmup) / 44*10 / 50*8 / 55*6 / 50*8
Rear delts
55*10 three sets
Lateral flies
35*10 then 28*10 then 25*10 three sets
Dumbbell shrugs
70*15 then 55*15 then 44*15 three sets
THEN 70lb db's hanging for 1 minute.

And that its......felt good whilst I was doing it. Think I need to adjust the weights a little but we'll see how it feels in the morning! Thanks GUNS!

[Deathride]

Arm day......'curls for the girls' as Jay so rightly put it

Db curls vs Extensions
35lb warmup then 44 * 10 / 50 * 10 / 55 * 6 then 44 * 8 vs 44*10 / 50*10 / 55*10

Hammer curls vs Close grip bench
44*10 / 50*10 / 55*10 vs 155 * 10 / 170 * 10 / 170 * 8

BB drop sets vs Skullcrushers
drop sets went 88lb bb / 70lb bb / 45 lb bb 7 of each (my own 21 of sorts!)
Skullcrushers with 88

Three sets of that and am done. 12 hours at work and an hour of iron and my day is done. In bed, gotta get my beauty sleep before the same again tomorrow! Laters people....

[Deathride]

And so to my legs day

Have decided to make a conscious effort to struggle walking after my legs.....whether its reps or through weight! Gotta move the wheels........

Leg extensions vs lying leg curls
70lb * 20 three sets vs 40lb * 20 three sets (working on getting the hamstring curls set up was tricky. More to come)

Zerchers......much harder after the warmup stuff! Didn't feel good today
90*15 / 135 * 15 / 155 * 10 / 170 * 6 / 155 * 10

Hack squats (behind the back barbell old-school style)
200 * 20 / 200*20 (don't suppose that counts does it Jay ;-D) / 200*10

Then some light deadlifts........may well do stiff-leg deads on leg day and some heavy deads on my back day. But for this week........
200 * 10 / 240 * 10 / 240*10 / 240*10

And thats all she wrote..... Two days off and start again. Am growing to like this :-)

[Deathride]

Jesus am still feeling the benefits of a good leg day! Everything still feels pumped.......like starting from a step up the ladder rather than from scratch!

Anyhow...

Incline barbell press
88 * 10 warmup /. 110 * 10 / 130 * 10 / 145 * 7 / 150 * 5 / 155 (PR!!) * 1 then 145 * 4 then 130 * 8
Flat barbell press
130 * 10 / 176 * 8 / 200 * 6 / 210 * 3 / 215 * 2 / 200 * 6 then 176 * 8 then 154 * 8 then 130 * 8!!
Flat fly
55lb four sets of 10
Dips
four sets to failure

[Max-Angle]

Hey, how old are you im thinking your in your teens? Just askin

[Deathride]

Hi Max Angle thanks for stopping by.......no, I'm 25 but I never did sports at school / college. Only got into this about 1 year ago and have been really seriously training for about 6 months now.

[Deathride]

Phew......back day :-)

Pullups 50
Kroc rows (these came up first in my raffle today so decided to push it....and regretted it when i had to sit down feeling dizzy!) - 77*20 / 84*20 / 90*16 (the 20 WILL be mine!)
Barbell rows - 176 * 10 / 200*10 / 200* 8 / 210 * 8 then 176*8
Underhand rows - 200*10 / 200 * 8 / 200*8 then 176 * 8

Done. On a slightly comical note, a guy at work today who i've not seen for a while said 'christ, you've gotten big' and started asking me for workout tips :-D Referred him obviously to this amazing website, but was quite surprised! Maybe he'd been drinking on the job! Anyhow, off for my carbs! Byeeeeeeeeeeeeeee!

[J A Y]

haha, loving the compliments DR... woaaahh thats wierd

you are a doctor if i remember correctly?

death ride... DR... DOCTOR!

[Deathride]

Its absolutely true..... Deathride was actually one of my old bands songs which I particularly enjoyed, hence kept the name (about kamikaze pilots if I recall correctly!).....

More food before bed time me thinks........hmm, tuna or ham toastie?

[Max-Angle]

Its absolutely true..... Deathride was actually one of my old bands songs which I particularly enjoyed, hence kept the name (about kamikaze pilots if I recall correctly!).....

More food before bed time me thinks........hmm, tuna or ham toastie?

why not tuna cheese melt mmmmmmhm

[Deathride]

Too much effort..........just ate the can of tuna! :D

Shoulders........had to be brief with this one so.......

Barbell military press
90*10 / 100*10 / 110 * 6 / 116 * 2 / 116 * 2
Lateral raises
35lb to 28lb to 22lb db......10 reps each no rest. four sets
Reverse flies
44 * 10 three sets
Shrugs (kept it simple)
30lb db * 40 reps ,then 65lb * 20 reps (three sets)

[Max-Angle]

Nice work man, keep it up

[Firefist]

raffle? wait what?!?! you mean you pull exercises outta a hat and do em like that?!!? if so, thats a DAMN GOOD IDEA!!!!

solid workouts, 20s there bro.

[Deathride]

Hey AntiAsian, i've found those four exercises work best for me. So I just put them in a random order (after my pullups for warmup)....that way a different exercise gets my heaviest work each week and I can keep the same set of exercises for longer and just work heavier! Jobs a good 'un!

[Deathride]

Wow.........arm day went with a serious bang today!!! Have been working on creating a cable system using my pull-up bar and got it working together (using a towrope and a dumbbell!....its so gay its awesome :-D) Really good form today....and for ever more....and a huge pump.

dumbbell curls
35*10 then 44 * 10 then 50 * 10 (not perfect form) so 44 * 10 44 * 10
supersetted with
side triceps extension
35 * 10 / 44 * 10 / 50 * 10 / 55*10

THEN
barbell curls (back to the wall)
70 * 10 then 78 * 10 then 88 * 10 then 88 * 8 dropped to 70 * 12
supersetted with
rope cable pulldowns
33*10 to try out / 40 * 10 / 44 * 10 / 44*10

THEN
reverse curls 70 * 10 three sets
straight bar cable pulldowns (using a db through the loop on my towrope :-))
44*10 / 50*10 / 50*10 three sets

Ahem.........i think i've got a new toy! Build the triceps midweek, pound the bench on Sunday :-) Need to go calm down i think......

[J A Y]

Wow.........arm day went with a serious bang today!!! Have been working on creating a cable system using my pull-up bar and got it working together (using a towrope and a dumbbell!....its so gay its awesome :-D) Really good form today....and for ever more....and a huge pump.

dumbbell curls
35*10 then 44 * 10 then 50 * 10 (not perfect form) so 44 * 10 44 * 10
supersetted with
side triceps extension
35 * 10 / 44 * 10 / 50 * 10 / 55*10

THEN
barbell curls (back to the wall)
70 * 10 then 78 * 10 then 88 * 10 then 88 * 8 dropped to 70 * 12
supersetted with
rope cable pulldowns
33*10 to try out / 40 * 10 / 44 * 10 / 44*10

THEN
reverse curls 70 * 10 three sets
straight bar cable pulldowns (using a db through the loop on my towrope :-))
44*10 / 50*10 / 50*10 three sets

Ahem.........i think i've got a new toy! Build the triceps midweek, pound the bench on Sunday :-) Need to go calm down i think......

haha good stuff DR

[Deathride]

So had a 13hr fucking on call today........epic gayness! So leg day is short, sweet and as hard as I can do with what I got left!

Leg extension vs leg curls
70lb * 20 3 sets vs 40lb * 20 3 sets

Barbell hack squats
176 * 15 / 200 * 15 / 220 * 13 / 220 * 10

Deadlifts
220 * 8 / 240 * 8 / 260 * 8 / 290 *

And now its midnight and I really need to eat and sleep! Calves tomorrow to round off the week, then two days of RnR before chest again... Have a half day next Thursday so FULL legs workout planned :-)

[Deathride]

*extra - that should be 290*5 / 290 * 3!!! Whoops!

[Max-Angle]

Nice work man, sorry to hear you couldn't get in a good leg workout, i hate when i get on a role with workouts and then ill have something come up where i either have to shorten or eliminate a workout or two makes me angry "Hulk angry!"

Nice work though man, whats your max on Deads?

[Deathride]

Yeah its a part of my job unfortunately........luckily its a different workout each week that has to be shortened each week so its not like one body part is being deprived!

Max on deads.......well, the heaviest I've tried (using all the weight I own :-)) is a double set at 350lb....managed 2*2 and a single with that one without straps/wraps/belt etc. Thats my favourite lift of the big three so would like it over 400 during the frist part of this year....then aim higher from there.

[Max-Angle]

Yeah its a part of my job unfortunately........luckily its a different workout each week that has to be shortened each week so its not like one body part is being deprived!

Max on deads.......well, the heaviest I've tried (using all the weight I own :-)) is a double set at 350lb....managed 2*2 and a single with that one without straps/wraps/belt etc. Thats my favourite lift of the big three so would like it over 400 during the frist part of this year....then aim higher from there.

One of my favorites too, im at 2 reps of 300 right now but next Back day im gonna try for 305-310 what do you think?

I wanted to ask your opinion do you believe growth comes from more excersises less sets or less excersises more sets or any variation of that?

[JustJ]

haven't checked in in awhile...looks like things are progressing well

[Deathride]

So I was feeling I needed a little direction......my lifts are good but not improving. I love working out five days then resting the weekend......what to do?!

Am going to add in some 5*5 love to my workouts and see how it goes. Try and space chest / back / legs equally acorss my five days and focus on big lifts first plus a couple of other exercises for that bodypart afterwards. Should give me a target and a goal and hopefully we'll see how it goes! I knwo this isn't the full program but am using this to give me a target to build on. So without further ado

Chest
135 * 8 two warmup up sets, 190 5*5
Incline press
135 * 10 145 * 6 135*10
Flat fly
55lb * 10 slow form
Pushups 50

Done in an hour! Gonna up the carbs and pile on the pounds hopefully......looking forward to increasing my lifts and building some size! Laters!

[Deathride]

So day 2 on my quest.....shoulders and abs. I figure since my front delts particularly will take a bit of a hammering on chest day, a bit of side and rear delt work after gets that out thee way..........plus abs to finish :-) Nothing particularly massive, more reppage to get some blood in there

Military press
95*10 three sets
Side raises
35lb db * 20 / 35*20 / 35 * 10 then 28*10 / 28*20
Rear delts
44 * 15 / 50*10 / 55*10 then 44 * 10

Crunches
foru sets of 30

And thats it. No traps cos have deadlift day tomorrow.....am looking forward to a 5*5 with some decent deadlift weight tomorrow!

[Deathride]

So back day.....decided to start with about 80% of my max and commence the 5*5 from there. So.....

Deadlifts
135 warmup / 180 warmup / 180 warmup / 5*5 with 265.....this felt pretty good and fairly easy so am going to up it by 10lb next week
Kroc rows
80 * 20 three sets
Barbell rows
180 * 10 / 190 * 10 / 190 * 10
Pullups two sets

Felt good...tweaked something around the medial side of my left shoulderblade so am getting plenty of stretching done now! More weight on the deads next week and switch up the Kroc rows with something else every week or so methinks. Its all on the fine tuning!

Tomorrow, some curls for the girls and triceps.........

[Deathride]

So the tweak went away that same night and hasn't returned! Odd really but never mind :-)

Last nights workout didn't happen, so arms today and legs tomorrow! Nothing complicated......just going to blast out supersets of barbell curls with medium weight / skullcrushers, then hammer curls with extensions.....then my 100 rep set to finish, then abs. Keep it simple

Set 1
66* 10 vs 66 * 10 TWO SETS / 75 * 10 vs 75 * 10 TWO SETS / 82* 10 vs 82*10 TWO SETS
Set 2
Hammer curls with 44 / 48 / 55 vs extensions with the same weight, 10 reps each, FOUR SETS
100 rep db curls with 10lb!

Abs
three sets to failure!

Simple. Big leg day tomorrow, gotta set my starting weight and am not sure what to go for! Experimentation beckons!

[Max-Angle]

So the tweak went away that same night and hasn't returned! Odd really but never mind :-)

Last nights workout didn't happen, so arms today and legs tomorrow! Nothing complicated......just going to blast out supersets of barbell curls with medium weight / skullcrushers, then hammer curls with extensions.....then my 100 rep set to finish, then abs. Keep it simple

Set 1
66* 10 vs 66 * 10 TWO SETS / 75 * 10 vs 75 * 10 TWO SETS / 82* 10 vs 82*10 TWO SETS
Set 2
Hammer curls with 44 / 48 / 55 vs extensions with the same weight, 10 reps each, FOUR SETS
100 rep db curls with 10lb!

Abs
three sets to failure!

Simple. Big leg day tomorrow, gotta set my starting weight and am not sure what to go for! Experimentation beckons!


Nice work man, keep it up

[Deathride]

So its a short leg workout......a weekend of 13 hr shifts means time is a little short!

Hack squats with barbell
135 warmup / 180 warmup / 230 5*5
Leg extensions
75 * 20 three sets
Calves
one leg at a time with bodyweight........three sets to failure

And that unfortunately is it. Got my 5*5 in at a starting weight......looking forward to the bench day on Sunday! Still, got my quads aching a little and its better than missing! Have a good weekend all!

[Deathride]

Lets do this! Seriously pumped after my weekend of shifts for a quick fire chest workout!

Flat bb
135 * two warmups sets / 150 * 10 / 192.5 5*5
Incline bb
138 * 10 three sets
Flat fly
55*10 four sets

No pushups today but feel am going to start shifting some heavy weight on the flat press soon! The last of the 5 sets starts to become a little difficult but can confortably make the 5*5....bring on the poundage! 200lb next week!

[J A Y]

keep at it!

[Deathride]

(Additional - three sets of db presses with just 55lb to finish me off!)

Cheers Jay, sorry to hear about your meet and life issues!

[Deathride]

Missed yesterday so shoulders will be done later in the week

Back day
Deadlift
135 / 176 / 220 warmup --> 275 5*5
Pullups
12 / 10 / 10 / 10
Chin ups


Think i might alternate my extra work between weights and pullup bar exercises for back....hmm :-)

[Deathride]

Chins (four sets of 10)...must stop getting excited and posting without actually finishing what I wanted to say!

[Firefist]

nice i like it. just the bare basics.

[Deathride]

Cheers man! I figured that I might be getting a little too obsessed with isolation movements so I've decided to strip it right back........pound the heavy weights, then fill in any two (or three) extras I fancy that day! Its also really helping me to have a goal (i must lift THIS weight 25 times....then add more weight!)

[Deathride]

Arm day...get the work done and get out.

Db curls vs triceps extensions
44*10 / 44*10 two sets / 50 * 10 / 50*10 two sets

Concentration curls vs high rep pushdowns
55*10 vs 45 * 20 / 60 * 10 vs 45 * 20 / 70 * 10 vs 45 * 20

Skullcrushers
90 * 10 three sets

Db curls
10lb * 100

Done in under an hour.........good pump and plenty of time for legs tomorrow :-)

[Max-Angle]

Arm day...get the work done and get out.

Db curls vs triceps extensions
44*10 / 44*10 two sets / 50 * 10 / 50*10 two sets

Concentration curls vs high rep pushdowns
55*10 vs 45 * 20 / 60 * 10 vs 45 * 20 / 70 * 10 vs 45 * 20

Skullcrushers
90 * 10 three sets

Db curls
10lb * 100

Done in under an hour.........good pump and plenty of time for legs tomorrow :-)

I have a question and i mean no offense im just curious what does the one set of 100 reps on dbs do?

[Deathride]

It was suggested to me by prowrestler....and who am I to argue! Tried it and you will get THE best pump. Workout with the heavy weights then fill the fascia with blood and you will be sore the day after. You feel ridiculous the first 40 reps or so, but trust me the last 10 are a struggle.....

[Max-Angle]

It was suggested to me by prowrestler....and who am I to argue! Tried it and you will get THE best pump. Workout with the heavy weights then fill the fascia with blood and you will be sore the day after. You feel ridiculous the first 40 reps or so, but trust me the last 10 are a struggle.....

Hmm i might try that arms day, did he say it helped gain muscle or its just for a good pump?

[Deathride]

A good pump is the sensation of blood filling the muscle and spreading the fascia, thus creating more room for nutrients to get to the muscle. OK, its not biochemically correct, but fuck it, you get the idea......

You want to get blood flowing before your post workout meal? Try it (i work out at home, to so i do it whilst cooking it!).

Plus, if the guy can curl 150lb plus, his advice is worth taking.

[Deathride]

And so leg day.....

Hack squats
135 warmup / 160 warmup / 235 5*5
Leg extensions
70 * 20-25 four sets
Stiff leg deads
150 * 10 two sets / 200*10 two sets

And thats it. A few lateral raises later and am done for the week....

[Max-Angle]

A good pump is the sensation of blood filling the muscle and spreading the fascia, thus creating more room for nutrients to get to the muscle. OK, its not biochemically correct, but fuck it, you get the idea......

You want to get blood flowing before your post workout meal? Try it (i work out at home, to so i do it whilst cooking it!).

Plus, if the guy can curl 150lb plus, his advice is worth taking.

damnnnn! I'm trying it, what could Arnold curl? I saw one video where i think by the weight sizes he was curling 135 or something

[Deathride]

Lord only knows! I've read Arnold's training was more on sheer volume but I don't know...

Shoulders to finish the week (slightly odd order but gotta get it all in!)

Lateral raises (am doing shoulder exercises sat now to really isolate after my heavy compound days....)
22lb db * 10 / 22*10 / 28 * 8 / 33*6 / 33*8 then 22 * 10

Db press
44 * 10 three sets

Rear raises
55*10 three sets

Traps
55*20 three sets

Day off tomorrow then bench Sunday......am looking forward to 5*5'ing 200 on the bench, just one stop on my journey to big numbers! Laters everyone, enjoy your weekend

[Max-Angle]

Lord only knows! I've read Arnold's training was more on sheer volume but I don't know...

Shoulders to finish the week (slightly odd order but gotta get it all in!)

Lateral raises (am doing shoulder exercises sat now to really isolate after my heavy compound days....)
22lb db * 10 / 22*10 / 28 * 8 / 33*6 / 33*8 then 22 * 10

Db press
44 * 10 three sets

Rear raises
55*10 three sets

Traps
55*20 three sets

Day off tomorrow then bench Sunday......am looking forward to 5*5'ing 200 on the bench, just one stop on my journey to big numbers! Laters everyone, enjoy your weekend

Nice work on the DB presses, were in the same ballpark on that one.

[Deathride]

hehe yeah not my strongest movement........much stronger at the back and sides than front but hey.......lets work the bench and get that number up!

[Deathride]

Chest day

135 / 135 / 170 warmup - 200 5*5 felt easy! definitely pushing this above 200 next week

incline press
145 * 10 three sets

flat fly
55*10 four sets
flat db press#
55*10 three sets

Am going to push the bench and keep the incline about 70-75% of the weighht for higher reps. Flies will stay the same and extra db's are just for pump at the end! Maybe sub dips for flat db's at some point.... Feels good....chest feels big and have plenty of motivation!

[Max-Angle]

Chest day

135 / 135 / 170 warmup - 200 5*5 felt easy! definitely pushing this above 200 next week

incline press
145 * 10 three sets

flat fly
55*10 four sets
flat db press#
55*10 three sets

Am going to push the bench and keep the incline about 70-75% of the weighht for higher reps. Flies will stay the same and extra db's are just for pump at the end! Maybe sub dips for flat db's at some point.... Feels good....chest feels big and have plenty of motivation!

Nice work man, keep it up

[Deathride]

And so as with every week my pattern of on calls is different.......so today is shoulders again! n Really trying to stick to the Sunday / Tuesday / Thursday for the big lifts so....

Seated db press
45 * 10 / 45 * 10 / 50 * 8 / 50 *6
Seated lat raises
35 * 10 four sets (last one dropped to 22 for 10)
Rear delts
55* 10 four sets

And thats all she wrote. Abs later before bed.......am still feeling pretty good about this regime. Shooting for 285 dead 5*5 tomorrow (130kg)....shouldn't be too bad but we shall see!

[Deathride]

Hehe so I miscalculated last night......280 5*5 on the deads today! Getting ahead of myself already!

Deads
135 warmup / 176 warmup / 200 warmup / 225 * 6 then 280 5*5 Felt hard towards the end which is the idea! Am considering getting some of those little minature weights so I can go up 2.5lb at a time if required! Although i'll give 285 a try next week and let you all know!

Pullups
four sets of 10

Kroc rows
two sets of 80 * 20

All done in just over an hour again.

[Max-Angle]

Hehe so I miscalculated last night......280 5*5 on the deads today! Getting ahead of myself already!

Deads
135 warmup / 176 warmup / 200 warmup / 225 * 6 then 280 5*5 Felt hard towards the end which is the idea! Am considering getting some of those little minature weights so I can go up 2.5lb at a time if required! Although i'll give 285 a try next week and let you all know!

Pullups
four sets of 10

Kroc rows
two sets of 80 * 20

All done in just over an hour again.

kroc rows? And nice work on the deads man, youll get there keep in the hard work and youll make it, keep liftin'

[Deathride]

Yeah i mean my MAX dead was 340ish for 2 reps. Soon am going to be attempt that for 25 reps!! Baby steps.....my goal is 400lb by the end of the year so lets see. :-D

Kroc rows are high rep dumbbell rows............Matt Kroczalski (sp?) does them for upper back deadlift assistance work. Check youtube.

[Deathride]

Arms day

Db curls
45lb * 10 four sets with
Side tricep extensions
45 * 10

Hammer curls
45 * 10 two sets and 55 * 10 two sets
with
Db press from the hip (arms parallel to the body.......felt it like a close grip bench!)
55 * 10 four sets

Then 10lb * 100 biceps and triceps

Sorted :-)

[Deathride]

Afraid another quick leg day........am considering changing around my pattern of workouts cos i don't get a lot of time for legs. Although pounding up and down the hill to work is definitely helping!

Hack Squats
135 * warmup / 160 warmup / 245 5*5

Leg extensions

70*20 / 70*20 / 90*20/ 90* 15

Good mornings
200 * 10 four sets

Job done.....onwards to rest and eat! Enjoy the weekend anyone still reading! :-D

[Max-Angle]

Afraid another quick leg day........am considering changing around my pattern of workouts cos i don't get a lot of time for legs. Although pounding up and down the hill to work is definitely helping!

Hack Squats
135 * warmup / 160 warmup / 245 5*5

Leg extensions

70*20 / 70*20 / 90*20/ 90* 15

Good mornings
200 * 10 four sets

Job done.....onwards to rest and eat! Enjoy the weekend anyone still reading! :-D

I am man, keep up the good work

[JustJ]

your benching is coming along man, nice work.

[Deathride]

Cheers J....yeah am definitely going to keep working this 5*5 and move some big weights for a good few weeks. See how high I can get.......have a couple of weeks off doing high rep workouts then press back on again!

[Deathride]

Chest day.........rattled through it again. Upped the flat bench weights and its starting to tell but still think i've got another 5-10lb in me before I start failing weeks!

Flat bench
135 warmup / 155 two warmups / 205 5*5

Incline bench
145 * 8 three sets (this felt harder........think as the flat bench weights go up am going to keep this the same. Or maybe push 135 to failure........or even alternate!)

Flat fly
55*10 four sets

Flat db to attain pump!
55*10 two sets

And a small first (slightly embarrassing and very gay....).......first time I've worked out in front of someone! My gf was staying over so saw first hand the ultimate gayness........haha

Laters all

[Max-Angle]

Chest day.........rattled through it again. Upped the flat bench weights and its starting to tell but still think i've got another 5-10lb in me before I start failing weeks!

Flat bench
135 warmup / 155 two warmups / 205 5*5

Incline bench
145 * 8 three sets (this felt harder........think as the flat bench weights go up am going to keep this the same. Or maybe push 135 to failure........or even alternate!)

Flat fly
55*10 four sets

Flat db to attain pump!
55*10 two sets

And a small first (slightly embarrassing and very gay....).......first time I've worked out in front of someone! My gf was staying over so saw first hand the ultimate gayness........haha

Laters all

Was she impressed ;-)?

[Deathride]

sorry three sets of db press! So gay I lost count! :-D

[Deathride]

Shoulders..........the usual quick thrash through to keep the pump on

Kneeling db presses
30 wamup / 45 * 10 / 50 * 10 / 50 * 10
Laterals
25 warmup / 30 * 10 three sets
Rear delts
55 * 10 three sets
Front plate raises
45lb plate 15 three sets

Done. Shoulders feel pumped, going to eat, sleep and apply for my next job rotation. Excellent! Not.

[Firefist]

good shit brotha!

[Deathride]

Back day.......tough one today, in between two 12 hr shifts. Knackered and working out close to midnight isn't good!

Deadlift
135 warmup / 175 *8 / 225 * 8 / 245 * 5 / 285 5*5........last two reps of the fifth set were not pretty, some hitching going on for the final one so might stick at this weight and nail it next week...or might push on to 290 and see how I feel next week.

Pullups
12 / 12 / 10 / 10

And thats it. Its now quarter past midnight.....am going to chug a can of tuna and get my head down! Laters......arms and legs to come.

[Max-Angle]

Back day.......tough one today, in between two 12 hr shifts. Knackered and working out close to midnight isn't good!

Deadlift
135 warmup / 175 *8 / 225 * 8 / 245 * 5 / 285 5*5........last two reps of the fifth set were not pretty, some hitching going on for the final one so might stick at this weight and nail it next week...or might push on to 290 and see how I feel next week.

Pullups
12 / 12 / 10 / 10

And thats it. Its now quarter past midnight.....am going to chug a can of tuna and get my head down! Laters......arms and legs to come.

nice work my brother, Deadlifts are comming along, for some reason back has always been my strong point, the past couple weeks ive been able to add 5lbs each week to my deadlift, its weird but chest is my week point

[Deathride]

Thats the thing, I know that for one rep I can lift much more than this. But if I'm going to do 25 reps, I want them to be 25 GOOD reps..........THEN move up. Plus holding at this weight isn't exactly backing down ;-D Then the push for 300lb!

See chest and back are my two favourites. So I'm quite happy towards the start of the week!

[Deathride]

And so after a brief abs day (after 13 dumb hours on call!), its arms and was definitely up for this one

Db curls vs lying side extensions
35 * 10 for each exercise
45 * 10
50 * 10
50 * 10

Bb 21's vs flat db press from the hip
44lb 21 vs 65lb * 10
66lb 21 vs 65 * 10
66lb 21 vs 65 * 10
65 * 10 press

hammer curls
60lb * 10 three sets!

And thats the deal. Am now beginning to push into weights I've never lifted before........thousands of others HAVE, but I haven't! So the next few weeks should be a period of exploration! Quick legs tomorrow then a weekend of rest......laters people!

[Deathride]

I have a confession to make.......my last leg day on Friday did not feature squats. Had been operating all day and my back did not feel good so I went with isolation for a week!

Leg extensions

44*20 / 66*20 / 88 * 15 / 88 * 15 / 100 * 10 drop to 66 * 10

Leg curls
33 * 20 / 44 * 20 / 44 * 20 / 44*20

Squats will triumphantly return this week I promise!

-------------

So after the weekend chest day..........gave everything on the flat bench today! Think I came close to missing but got all the reps in.

Flat bb press
135 warmup / 135 warmup / 175 * 8 / 210 5*5

Incline bb press
145 * 10 / 135 * 10 / 135 * 8

Flat fly
55 * 10 four sets

Flat db just to finish

Incline bench suffered as a result, but felt am still acheiving! Need to up my calories tho as am starting to feel a little tired.....maybe a high rep week beckons! Any advise welcome guys.....laters

[Max-Angle]

I have a confession to make.......my last leg day on Friday did not feature squats. Had been operating all day and my back did not feel good so I went with isolation for a week!

Leg extensions

44*20 / 66*20 / 88 * 15 / 88 * 15 / 100 * 10 drop to 66 * 10

Leg curls
33 * 20 / 44 * 20 / 44 * 20 / 44*20

Squats will triumphantly return this week I promise!

-------------

So after the weekend chest day..........gave everything on the flat bench today! Think I came close to missing but got all the reps in.

Flat bb press
135 warmup / 135 warmup / 175 * 8 / 210 5*5

Incline bb press
145 * 10 / 135 * 10 / 135 * 8

Flat fly
55 * 10 four sets

Flat db just to finish

Incline bench suffered as a result, but felt am still acheiving! Need to up my calories tho as am starting to feel a little tired.....maybe a high rep week beckons! Any advise welcome guys.....laters

Nice work man, i like to see this kind of commitment, youll excell beyond belief i know it, good work man, keep liftin'

[Deathride]

Hurgh!!! Got my deadlift freak on tonight as am busy the nxt two and it'd mean me rushing it. And lo I upped the weight and got my game face (and some Black Label Society) on. And it was good....:-D

Deadlift
135 warmup / 175 warmup / 225 warmup / 292 5*5

Pullups
12 / 10 / 12

Db rows
90 * 10 / 100*10 / 110 * 8 each arm 30 secs, then 4 each arm, then drop to 90 for 6

Ah. Deadlifts are getting good now......felt in the groove today. Anyway, off to eat and grow! Laters

PS - Max, she was actually! First time for everything :-D

[Max-Angle]

Hurgh!!! Got my deadlift freak on tonight as am busy the nxt two and it'd mean me rushing it. And lo I upped the weight and got my game face (and some Black Label Society) on. And it was good....:-D

Deadlift
135 warmup / 175 warmup / 225 warmup / 292 5*5

Pullups
12 / 10 / 12

Db rows
90 * 10 / 100*10 / 110 * 8 each arm 30 secs, then 4 each arm, then drop to 90 for 6

Ah. Deadlifts are getting good now......felt in the groove today. Anyway, off to eat and grow! Laters

PS - Max, she was actually! First time for everything :-D

Always good to have a girl on your side to route you on!

[Deathride]

Shoulders

Side laterals
25 * 12 / 30 * 12 / 35 * 10 three sets

Military press
45 * 12 / 50 * 12 / 55 * 10 / 55*10 / 55*8

Rear flies
55 * 10 three sets

And thats all. Quick thrash for the shoulders after another 13 hr shift. Oh well.....

[Deathride]

Arms

Bicep curls with Side extensions
44 * 10 / 44 * 10
44 * 10 / 50 * 10
50 * 10 / 55 * 10
55 * 8 / 55 * 10

Barbell preacher curls (figured out how I can mimic a preacher curl......excellent) vs hip db press
55 * 10 / 66 * 12
66 * 12 / 66 * 12
66 * 12 / 66 * 10
Extra set of hip db press 66 * 10

Hammer curls
55 * 10 two sets

100 curl set to finish :-) Excellent pump going on......now to eat grow and sleep. Laters

[Deathride]

Quick leg day again but did the important bits this time!

Hack squats with bb
135 warmup / 190 warmup / 225 * 8 / 265 5, 5, 5, 4, 4 Didn't make it predominantly due to grip strength. Thinks its time for some lifting straps :-D

And a few sets of bodyweight single leg squats to finish

And there you go. 8 sets of squats and I'm off to grow for the weekend! Been a pleasure people

[Deathride]

Its another week........the weights are going up and its the first proper MISS! Oh well, it was going to come sooner or later :-)

Flat bench
140 warmup / 175 * 8 / 185 * 8 then 215 4, 4, 3 then 210 4, 4

Incline bench
135 * 8 / 140 * 6 / 140 * 6

Flat fly
55 * 10 four sets

Push ups
three sets to failure (about 15-20 reps per set)

So now its time to step back and assess. Haven't felt at my most energetic this week gone so wonder if its time for a change, regroup and then attack again! Any suggestionsn welcome people.....anyway, am off to shower and then eat. Laters!

[Deathride]

So its back day and I feel rubbish....think I ate too close to workout time cos am getting serious acid! That'll teach me to not stick to my food plans!

Deadlift
135 warmup / 176 warmup / 225 * 8 / 295 5*5

Pullups
12/10/10

Db rows
100 * 8 / 100 * 8 / 100 * 8

Was planning to split my arm routine and put biceps here.........but might wait for things to settle and do them later! Anyway, am off to try not to puke! Byeeeee!

[Deathride]

So biceps......after a milk based shake to settle the tum!

Bb preacher curls
66 * 10 / 77 * 8 / 77 * 6 then drop to 66 for 6

Hammer curls
50 * 10 three sets

And I've had a small revelation after searching the electric interweb and reading what some of you other Animals are doing.....more rest is needed, and more military pressing! Therefore....four days hard lifting, three days off.....more dedicated tricep work for the bench!

Chest - BB press 5*5, then incline and one fly
Back - Deadlift 5*5, then two exercises (one pull/chin, one row).......followed by some biceps
Shoulders - Military press 5*5 then a lateral/reverse combo!.....followed by tricep work
Legs - Squat 5*5 then leg exercises.

This will give me more time off, more focused shoulder work which I'm definitely lacking hence more overhead strength and a dedicated day for legs (am sick of half-assing my leg workouts!). Abs will fit in and around this. Sorry for the length of this but am motivated as fuck and can't wait for wednesday! Anyway, laters!!!!!

[Deathride]

And so it begins

Shoulders.......light weight on the OHP but wanna get my form sorted then pound upwards!

90 5*5.....laterals / reverse 30lb db 10 then 10 four sets

triceps
close grip bench
135 * 10 / 145 * 10 / 145*10 / 145*10 fast as possible

side tricep extensions
45 *10 three sets

[Deathride]

And so to squat day..........have decided to stop being a wuss and get full barbell squatting on for my 5*5 with hacks as an extra.

So without further ado

25 minute walk home as warmup!

90 warmup / 135 5*5.....just feeling out the weight again. legs were pumped afterwards!

Hack squats
225 * 10 three sets

Stiff deads
200 * 10 three sets

[Deathride]

Back for another week........chest day and another crack at the 215 mark.....

Barbell press
135 warmup / 160 warmup / 175 warmup then 215 4 3 3 3 2 (better than last week as I didn't have to drop weight to complete but still not a success. One more week and this then a deload methinks)
175 * 8 to finish!
Incline db press
55lb db * 12 / 10 / 10
Flat fly
55 * 10 three sets

Three sets of pushups to failure

A little frustrated didn't get to 5 on any of the sets but I guess thats the idea. Up the weight and slowly get better! Off to eat and sleep before another joyous week at work! Laters people......

[Deathride]

Back day and a milestone reached. 300+ for 5*5 achieved :-) Have bought some oats too to get my carb on so lets get a proper bulk on and liift some weight!

Deads
175 * warmup / 220 warmup / 245 * 8 / 302 5*5 (137.5kg) Felt good....remember struggling to do 2 reps with this weight never mind 25.

Pullups
12 / 12 / 10

Chin ups
10 / 10 / 10

Db curls (preacher styleee)
35lb 10 / 10 / 10

Hammer curls
45 * 10 two sets

Very pleased with this week. Deadlifts went up very smoothly and whilst not aiming for failure on the arms sets, just getting a pump in the muscles......all round feels excellent. All in 80 minutes. Sorted! Am off for a pasta and meat boost and to experiment with oats! Laters!

[Max-Angle]

Back day and a milestone reached. 300+ for 5*5 achieved :-) Have bought some oats too to get my carb on so lets get a proper bulk on and liift some weight!

Deads
175 * warmup / 220 warmup / 245 * 8 / 302 5*5 (137.5kg) Felt good....remember struggling to do 2 reps with this weight never mind 25.

Pullups
12 / 12 / 10

Chin ups
10 / 10 / 10

Db curls (preacher styleee)
35lb 10 / 10 / 10

Hammer curls
45 * 10 two sets

Very pleased with this week. Deadlifts went up very smoothly and whilst not aiming for failure on the arms sets, just getting a pump in the muscles......all round feels excellent. All in 80 minutes. Sorted! Am off for a pasta and meat boost and to experiment with oats! Laters!

Nice work man, keep it up, how have you been, havent heard you in my journey for awile, hows life?

[Deathride]

Yo dude life is ok......applying for new job promotion which is getting more and more stressful so think i'm taking it out on the deadlifting!!! Keep a gentle watch on your journey tho, see how the 5/3/1 is suiting....

[Max-Angle]

Yo dude life is ok......applying for new job promotion which is getting more and more stressful so think i'm taking it out on the deadlifting!!! Keep a gentle watch on your journey tho, see how the 5/3/1 is suiting....

Its going good, its always good to take your anger out on weights, probably has kept me from knocking a few heads, im gonna finish this cycle up and then im gonna do the actual 90%

[Deathride]

What are you running it with at the moment? Am going to complete a good 12 weeks of my current set up then see how I feel.........might give 5/3/1 a shot at some point in time!

I know the weights are going up cos I've bought a couple of 45 plates (I got sick of filling my bar up with smaller weights!) and...tada....lifting chalk! Really helped on the deads yesterday!

[Deathride]

Shoulders and triceps...........hurts to lift my arms now!

Overhead military press
80 warmup / 100 5*5 went up easy (going to start my increase in 5's now)

Upright rows
90 * 10 three sets

Reverse flies
45 * 10 three sets

Triceps
Close grip bench
135 * 10 / 155 * 10 / 175 * 8

Skullcrushers
45 * 10 before........

something I've cooked up that i'm going to stick in there more often.....
Skullcrushers (45 bb til failure..........) then close grip bench to failure with the same weight.

First try - 8 and 10
Second try - 5 and 12
Third try - 4! and 15

Insane tricep pump after this. Felt good and really think its going to help my bench eventually! And so to eat.......tomorrow is squat day. Hmmm.

[Max-Angle]

Shoulders and triceps...........hurts to lift my arms now!

Overhead military press
80 warmup / 100 5*5 went up easy (going to start my increase in 5's now)

Upright rows
90 * 10 three sets

Reverse flies
45 * 10 three sets

Triceps
Close grip bench
135 * 10 / 155 * 10 / 175 * 8

Skullcrushers
45 * 10 before........

something I've cooked up that i'm going to stick in there more often.....
Skullcrushers (45 bb til failure..........) then close grip bench to failure with the same weight.

First try - 8 and 10
Second try - 5 and 12
Third try - 4! and 15

Insane tricep pump after this. Felt good and really think its going to help my bench eventually! And so to eat.......tomorrow is squat day. Hmmm.


Nice lookin Shoulder work man, keep it up

[Deathride]

So I felt my squats went ok last week.........am going to get them into proper 5*5 form. For a few weeks I'm going to gradually up the weights of the 5 reps til I find a 'max' 5 rep weight and then set up my plan from there. So today:

Squats
90 warmup / 135 * 5 / 142 * 5 / 155 * 5 / 165 * 5 / 165 * 5 / 165*5

Hack squats
200 * 15 / 225 * 10 / 225 * 10 / 225*10

Leg extensions
three sets with 60 to failure

[Deathride]

And so here we are.........bench day. After two weeks of failure of the 215, i'm dropping it down 10% to 200 and starting afresh. Long day today....didn't work out til half eleven at night and really felt it!

Bench
135 warmup / 150 warmup / 150 warmup / 200 5*5 last rep was slightly dodgy but it went up!

Incline bench
135 * 10 / 8 / 8

Flat fly
55 * 10 three sets

And thats it. Shower, bit of food, shake and bed!

[Deathride]

And so the deadlifts continue to go up. One or two missed reps, so we're sticking at 310 for next week. But damn it felt good pounding that much weight!

135 warmup / 175 warmup / 225 warmup / 240 warmup / 310 5, 5, 4, 4, 5

Barbell rows
175*10 three sets

Close grip pullups
20 / 20 / 18

Db concentration curls (STRICTLY!! With forced negatives to get up to 12!)
35lb db 5+7 / 5 + 7 / 6+6

Db hammer concentration curls
35lb 10 / 10

Felt good......keeping pounding on towards my goal!

[Little Z]

keep it up brother.. keep putting that work in.. youll be setting new goals in no time..

[Deathride]

Hey little Z, thanks for stopping by, and thanks for the words! The goal will take a while to accomplish, but it has the subtext of getting as big and badass as possible! And (maybe) become an Animal........you never know.

[Deathride]

Shoulders / tri

Overhead press
45 warmup / 100 5*5 no problems....going to keep increasing as planned

Lateral raises
27.5 * 10-15 three sets

Triceps
Skulls with close grip
10 then to failure - three sets with 45lb bb

Quick blast tonight but it felt good! Sleep and work again!

[Deathride]

Leg day.....

Squats
90 warmup / 135 warmup / 155 * 5 / 165 * 5, 5, 5, 5

Am struggling with squats as I lack a squat rack and am starting from the bottom of the squat lifting the weight out........ Once its up there its ok but getting more than 165 off is proving troublesome! However, ingenuity will triumph and a leg press set up is concocting in my mind ;-D

Hack squat (high reps today)
200 * 20 three sets

Extensions
45lb * 40!, 66 * 20, 88 * 10 drop to 45 to failure

And that me done. Legs are definitely growing.......however, the weight is slightly disappointed. Know I can do more on the squat so.....

[Deathride]

Ouch. Made the mistake of catching myself with a needle in surgery today.....my left arm is now aching from two vaccination boosters and a blood test! So glad training is done for this week!

[Deathride]

ALERT!!! 5 3 1 INCOMING!!!

Right.........have been suitably inspired by all the 5/3/1 talk here and have purchased the ebook. I think this is going to be an interesting ride (not quite sure I'm starting light enough but we'll soon see and readjust if need be!) Have been studiyng the book during my weekend on call (whenever I got a spare minute!) and have seen an awful lot of wisdom for 19/99$ Time to do what the Wendler says!

Bench day (1RM 250.....90% 220)
Warmup stuff. 145 * 5 / 165 *5 / 187 * 9 (benchmark set!)

Assistance
DB incline press....55lb db 5 sets of 10-12

Dips (feet on one chair, hands on another!).......100 total. Will start weighting these soon.

Am glad have embarked on this. Like the clearly set out plan...will see how it goes! If you care, or think i'm doing something wrong, PLEASE LET ME KNOW!

[Deathride]

Absolutely knackered today......three 13 hr chaotic on-call days in a row have taken the toll! Didn't eat as much as I should have and have less energy than would like..... But have got my reps to hit

Warmup
130 * 5 / 162.5*5 / 195*5
Work sets
211.25*5 / 245*5 / 276*10

Assistance
Db rows - 90 * 10 five sets

Done. Going to prepare a pile of food and pound my carbs....then sleep like a baby.

[Deathride]

Military press day.......not sure if i've overestimated my military pressing ability cos this felt heavier than it should have. Oh well, you live and learn!

Warmup
50lb / 60lb / 70lb

Military press
88*5 / 97 * 5 / 110 * 6

Chin ups
5 sets of 10-15

Tricep extensions
44lb db sets of 10...3 sets

And thats done it. Love the fast workouts and love the challenge of beating my reps. Do think i've overestimated.......my one rep max is probably around 135 so am going to recalculate and continue next week. Same for the squat....better to underestimate and bang out the reps then up the weight. Anyway....laters!!

[JustJ]

Love 5/3/1. Just make sure you use 90% of your true max as your training max...that's the mistake I made. Other than that just adjust the weights if necessary.

[Deathride]

Cheers JustJ...as I say, i may have overestimated my 1RM ofr military press so the recalculated weights are pretty much the same for the next week! Oh well, live and learn.

[Deathride]

Squat day......starting light and doing this shit properly!

Warmup 9don't laugh)

90lb / 95 / 115

Work sets
125 * 5 / 142 *5 / 160 * 20 (good solid reppage.......until i got cramp in my trap and had to stop! Legs were almost done so that a good benchmark me thinks!)

Good mornings
160 * 10 five sets

Job done. Few leg extensions to finish but nothing exciting. And a week of 5/3/1 is done. Time to start upping the weight now....

[J A Y]

Squat day......starting light and doing this shit properly!

Warmup 9don't laugh)

90lb / 95 / 115

Work sets
125 * 5 / 142 *5 / 160 * 20 (good solid reppage.......until i got cramp in my trap and had to stop! Legs were almost done so that a good benchmark me thinks!)

Good mornings
160 * 10 five sets

Job done. Few leg extensions to finish but nothing exciting. And a week of 5/3/1 is done. Time to start upping the weight now....

good stuff!

slow and steady wins the race!

[Deathride]

Week 2 - 5/3/1 cycle 1

Bench
Warmup
88 / 110 / 132
Work sets
154 * 3 / 176 * 3 / 200 * 8 (1RM works out at 250.75!)

Assistance
55 lb db 5 sets of 10 - 15

Dips
100

Job done. 7lb increase in my estimated 1RM over one week....am going to aim to sustain a steady increase in that estimated figure for as long as I can!

[Deathride]

Deadlift
Warmup
130 / 162.5 / 195

Work sets
225 * 3 / 260 * 3 / 292.5 * 9 (1RM - 380.16!)

Dumbbell rows
90lb * 10 five sets

Deads are feeling good.......late night workout again unfortunately but can't be helped! Don't know if its psychological but I feel i'm getting a 'better workout' by being focussed on the task in hand.....who knows. I certainly feel 'bigger!' :-D Anyway, night all!

[Tron]

Your sig led me into this thread and I have to say it's some good work... I think you're getting damn close to this goal, if you had the proper squat equipment that is. Keep it up! Any ideas on a goal after this one?

[Deathride]

Tron, welcome and thank you for visiting! I'm nowhere near this goal yet........and have just started my first ever cycle of 5/3/1, so am going to pound weight, get strong and hopefully try to get somewhere close to my goal....

As Wendler himself says, the next goal after 1000....1005!

[Tron]

Tron, welcome and thank you for visiting! I'm nowhere near this goal yet........and have just started my first ever cycle of 5/3/1, so am going to pound weight, get strong and hopefully try to get somewhere close to my goal....

As Wendler himself says, the next goal after 1000....1005!

Hahaha, well there's a few things to take into account, but it's good that you don't think that... Keeps an edge. Plus that thought process is good... Glad to be in for this ride.

[Deathride]

Military press cycle 2

Warmup
50 / 60 / 70

Work sets
85 * 3 / 97 * 3 / 110 * 7 (not quite as many as I'd hoped but an improvement nonetheless!)

Chins
5 sets of 10-15

Triceps extension
45lb three sets of 10

Job done. Squats tomorrow......now to get my shake and get my life in order (tidy up!)

[Deathride]

Leg day cycle 2

Problems encountered - starting from the concentric portion of the squat is becoming problematic. Solutions will be found

Warmup
75 / 95 / 115
Work
135 *3 150 *3 / 170 * 14

Good mornings
170 * 10 four sets

Didn't quite make my one rep max today (a little annoyed but decent squatting) Going to buy more whey and do some hill running! Laters

[J A Y]

keep on at it dr!

[Tron]

Didn't quite make my one rep max today (a little annoyed but decent squatting) Going to buy more whey and do some hill running! Laters

Everyday isn't going to be a new max, bro. Think about it... if I gain 5 pounds on my bench every week I'm going to be benching 60 more pounds next year at this time... Then 120 the year after... then 180... So at that time I'm benching 495 in 3 years.... Just keep improving as much as you can and take the bad with the good. You can do it.

[Deathride]

Everyday isn't going to be a new max, bro. Think about it... if I gain 5 pounds on my bench every week I'm going to be benching 60 more pounds next year at this time... Then 120 the year after... then 180... So at that time I'm benching 495 in 3 years.... Just keep improving as much as you can and take the bad with the good. You can do it.

I know, I know. I just like the system of comparing your workouts using the formula in the program....gives me a target and I get cross when I don't meet my targets :-D

Just want to move MORE than I am at the moment. Don't care how long it takes.

[Deathride]

And so here we are again. have been working shitty night shifts over Easter weekend...had an absolute shocker on Saturday night, but have been aching to start lifting again. So without further ado.....

Bench day cycle 1 week 3
Warmup
90 / 110 / 132
Work sets
165 * 5 / 187 * 3 / 210 * 5

Incline press
55lb * 12 four sets

Dips
100

Went well. Please with my lifting on the 210 especially on five hours sleep after a 13hr non-stop night shift! Back off to work now with plenty of food to keep me going and hopefully some rest at some point!

[Tron]

Just want to move MORE than I am at the moment. Don't care how long it takes.

Then keep doing what you're doing... It'll happen bro.

[Deathride]

Deadlift cycle 1 week 3 (after four hours sleep and another night shift!!)

Warmup
130 / 162.5 / 195

Work
245 * 5 / 275 * 3 / 310 * 8 (1RM of 391)

Db rows
90lb * 10 four sets

Pullups
3 sets of 10

Felt good today.........weight got heavy but the last set felt good. Onwards and upwards.......with plenty of sleep before the next workout!!!

[J A Y]

Deadlift cycle 1 week 3 (after four hours sleep and another night shift!!)

Warmup
130 / 162.5 / 195

Work
245 * 5 / 275 * 3 / 310 * 8 (1RM of 391)

Db rows
90lb * 10 four sets

Pullups
3 sets of 10

Felt good today.........weight got heavy but the last set felt good. Onwards and upwards.......with plenty of sleep before the next workout!!!

awesome work DR,,, 400lb dl in no time!

[Deathride]

Cheers Jay. Yeah, am wondering how accurate these estimated 1RMs are by the formula. Give it a couple more cycles and I might try it :-) IF I can hit a 400lb D/L that'd be a major goal for me!

[Deathride]

Legs day cycle 1 week 3

Having issues with the back squats (lifting off is proving difficult from the concentric position) so zerchers today!

Warmup
88 / 95 / 110

Work sets
142 * 5 / 161 * 3 / 180 * 11 (1RM 248)

Hack squats
180 * 10-15 four sets

Hill running - 10 60 yd sprints up the 1 in 3 gradient outside my house! Fucking knackered after that!

Squats went well....I have a feeling I'll never be a great squatter, but to be a good one would do me fine! Going to push the shoulder day tomorrow, then look forward to a deload and plenty of growth!

[Deathride]

Military day cycle 1 week 3

Warmup
44 / 60 / 70

Work sets
90 * 5 / 105 * 3 / 115 * 5 (1RM 134.16)

Not bad on the military press.....am going to increase by 2.5lb on this lift as I feel this is my weakest. The rest will go up 5lb me thinks (haven't decided on bench yet!)

Chin ups
5 sets of 10-15

Tricep extensions combined with same weight close bench (90lb bb)
8-10 then 10 three sets

And thats its. Done for the first cycle....now to deload next week and pound up and down my hill!

So to recap
1RM estimated max's
Bench 198*8 (250)
Deadlift 310 * 8 (391)
Squat 160 * 18 (255)
Military press 115*5 (134)

Now to beat those numbers (hopefully in the next cycle!) Enjoy your weekend people's. I'll be back!

[Deathride]

Bored.....girlfriend can come up til tomorrow morning.....so

Skipping!

Twenty minutes and I'm dead. Amazing cardio (and I can do crossovers a la Rocky now :-D Not quite got the really fast finishing stuff but still.....) And now rest!

[Deathride]

And so to my first ever deload! Feels slightly odd, but I think my body will appreciate it!

Bench week 4 cycle 1

Warmup
90 / 115 / 135

Work
135 / 135 / 135 for 5's

Incline bench (change-up this week!)
135 * 10 four sets

Weighted dips
45lb on lap, 100 total

And thats it. Decided that as I'm resting the big lift, I'd keep the assistance the same(ish) so pounded out the reps as required! Feel I've worked out but also feel more refreshed than tired! Hard to explain....anyway time to rest! Goodnight!

[Tron]

And so to my first ever deload! Feels slightly odd, but I think my body will appreciate it!

Bench week 4 cycle 1

Warmup
90 / 115 / 135

Work
135 / 135 / 135 for 5's

Incline bench (change-up this week!)
135 * 10 four sets

Weighted dips
45lb on lap, 100 total

And thats it. Decided that as I'm resting the big lift, I'd keep the assistance the same(ish) so pounded out the reps as required! Feel I've worked out but also feel more refreshed than tired! Hard to explain....anyway time to rest! Goodnight!

It most certainly will appreciate it. Keep up the good work.

[Deathride]

Nice easy deads day...felt a little off with the assistance but not bad :-)

Warmup
135 / 160 / 195

Work sets
195 3 sets of 5

Db rows
90lb * 10 four sets
Pull ups
10 four sets

Done and dusted in less than an hour. Just getting hte blood flowing...laters.

[Deathride]

Time constraints have forced a change in schedule unfortunately....so

Combined press and squat deload

Military
90lb 4*5

Squat
110 4*5

Leg extensions
55 * failure / 66 * 20 / 90 * 15

Skipping for 15 minutes

And i'm done. Tomorrow will be a mainly arms day (just the assistance that should go with the military press....plenty of triceps and chin ups!) and will be quick smart! Anyway, off to study and rest! Byee!

[Tron]

Sometimes quick days are all you can get in. No worries bout it. Keep with the good work.

[Deathride]

Yeah, its fortunate it was a deload week too! I like the 5/3/1 program for that very reason....I'm not hitting ht emuscle from every single angle......I'm nailing the lift and leaving.

[Deathride]

And here we are....cycle 2 (weights up by 5lb)

Bench cycle 2 week 1

Warmup

90 / 115 / 135

Work sets

145 * 5 / 170 * 5 / 192.5 * 9 ( 1Rm 250!)

Incline barbell
135 * 8-10 four sets

Dips with 45lb plate
3 sets of 20 (and one set with bodyweight)

Job done. Feel very much recuperated after my deload week, and triceps are now burning after all those dips! Am looking at 5lb increases on all lifts and see how it goes. If struggling occurs, the option to drop to 2.5 on upper body lifts exists! Time to recover (have a mighty ham and salami foot long Sub waiting for me now and my lovely post workout shake - 50g of protein and a pint of milk on top! Mmmm) and grow. Byeeee

[Deathride]

Back day - cycle 2 week 1

Deadlift warmup
135 / 168 / 200

Work sets
225 / 250 / 285*10 (1RM = 380)

Kroc rows
90 * 15 three sets (pushed the reps on this one)

Barbell rows
190 * 10 four sets

And done. Little change up, thought i'd hit the barbell rows which I haven't done for a while and it felt good. Pleased with my deadlifting....keeping that 1RM hovering around the 380 point ready for the push toward 400 in coming cycles. Lifts went up easily today which was nice....have got night shifts again so am just waiting for the darkness to come! Eat and rest, then work, eat and rest! Slightly confusing for the old body clock.... Anyway, laters!

[Deathride]

So was up for a total of 30 hours without sleep. Not feeling max today!

Military press
50 / 65 / 90 warmup

Work
90 / 95 / 106*7

Skull crushers
90 * 10 three sets

Chin ups
four sets

And thats it.

[Deathride]

And so with six hours sleep, a night shift with a couple of crash calls and lots of action, its legs. Ahem...it was gay.

Squats
90 / 98 / 115

Work sets
126 / 150 / 170 * 6 - made my reps but with difficulty and felt was going to faint on last set. Still, the reps are there. Onwards to next week!

Assistance - more squats
125*10 4 sets.

So its not much, and weights are a bit pathetic, but my legs feel worked out so I suppose thats what matters. Time to rest (as if, one more night to go!) and recuperate....make next week a big one!

[Deathride]

So after a pathetic show on the squatting and a weekend's rest, its chest day!

Bench cycle 2 week 2

Warmup
90 / 115 / 135

Work
160 / 185 / 203 * 7 (1RM 251 - hey its one pound but its a PR!)

Incline bb
135 * 10 five sets

Dips
45lb plate three sets of 20+

Lovely. Good to be back in the grove

[NJC_Manhattan]

Looking through this journey a bit. Nice work man

[Deathride]

Cheers NJC....glad to have you in here! Any comments/criticism welcome!

[Deathride]

Dammit...have been hobbling all day with a verucca on my foot that for some reason hates me! Some heavy deads should teach it a lesson (and actually did! :-D)

Deads cycle 2 week 2
Warmup
135 / 168 / 200

Work
235 / 270 / 300 * 8 (almost nine!) - 1RM of 382 (gutted my grip gave out...would have been 390! oh well!)

Bb rows
180 * 10
198 * 10
198*10
198*10

Shrugs
180*10 two sets (why not?)

Rear delt flies
45lb * 10 three sets

And I'm done. Well pleased with the 300 * 8.5 (hehe).....can remember doing 310 for one when i started my journey! Foot still hurts but going to rest it and then enjoy my day off training tomorrow! Laters y'all!

[Deathride]

Military press cycle 2 week 2

Warmup
45 / 70 / 90

Work sets
90 / 100 / 112 * 6

Decided to try a bit of close grip benching for tricep power.....so

135 * 5 8 sets as fast as possible (going of the dynamic effort bench thingy)

Tricep extensions
45 * 10 three sets

And thats it. Lovely.

[J A Y]

looking good dr... how do your triceps feel after that crazy volume?

[Deathride]

They ache! That was my thought.....i need to build some tricep strength and was reading about dynamic workouts wondering how they'd work....now I know! I basically did a set, sat up for 30 secs, then repped again...after the 8 sets I was done!

Today, squats. Cycle 2 week 2

Warmup
90 / 100 / 110

Work sets
135 / 155 / 176 * 10 (1RM 234)

Extra sets
135 * 10 three sets

I figure the best exercise to help the squat is...well...squatting, so am going for a BBB idea here!

Chin ups - four sets of 10

Conc curls (why not) 8 two sets thrown in amongst the chin ups to use up my biceps!

And done....got big interview tomorrow so am working on my portfolio and reading up on research to show of with. Gotta go people, enjoy the weekend!

[Deathride]

Interview went badly. Now have had a weekend of 11-11 shifts. Wish my heavy week wouldn't coincide with gayness! So in a workout beginning at 12.10am Monday!

Bench cycle 2 week 3

Warmup
90 / 115 / 135
Work
170 / 192 / 215 * 4 (pretty happy with this given how I feel!) 1RM 244

And I couldn't be bothered messing with inclines and dips so:

Big but boring
155 * 10 four sets! Hey, its assistance!

So yeah...not my best session but I'm still meeting with reps quite nicely and can progress to cycle 3! Thank god for Bank Holiday Monday (recovery Monday indeed!) Laters!

[Deathride]

Sorry make that six sets. I lost count!

[Deathride]

Again another quick day but got it in. Remember a time when i couldn't lift over 300lb....memories, eh?

Deadlift week 3 cycle 2
Warmup
135 / 168 / 200
Work
250 / 285 / 320 * 4 (almost 5)...happened again! Dammit!

Chin ups 5 sets of 10

And thats it. Big deads went well....have more time later in the week so the assistance volume will increase but am still happy i'm hitting the reps (for decent numbers) and advancing! G'night all!

[Deathride]

So its my day off....but am a bit bored. No big lift, just a little extra back stuff I didn't get time to do yesterday!

Reverse delt fly
45 * 10 three sets

Kroc rows
90 * 20 two sets

And thats all. Plenty left in the tank and plenty of recovery before tomorrow and military pressing :-)

[J A Y]

So its my day off....but am a bit bored. No big lift, just a little extra back stuff I didn't get time to do yesterday!

Reverse delt fly
45 * 10 three sets

Kroc rows
90 * 20 two sets

And thats all. Plenty left in the tank and plenty of recovery before tomorrow and military pressing :-)

looking good Dr... thats all that counts, keep hitting these reps... and the boring but big principle works! stick with it, its just painful haha!

[Deathride]

What percentage do you pick, Jay? Cos the mighty wendler basically says anywhere between 40 and 60%! If you say it works, one cycle soon I'll use that one. Am basically changing assistance every cycle....sticking to an hour for the workout and playing around.

[J A Y]

What percentage do you pick, Jay? Cos the mighty wendler basically says anywhere between 40 and 60%! If you say it works, one cycle soon I'll use that one. Am basically changing assistance every cycle....sticking to an hour for the workout and playing around.

sounds good, and as you say between 40 and 60 most probably, i havent actually read the book, i just love the routine!

i sometimes didnt go with a percentage and just went for a weight that was 2-3 reps before failure every set as to make sure recovery is optimal!

just keep playing around with it! and dont skimp out on those working sets, at the end of the day they are what count!

[Deathride]

Military Press cycle 2 week 3

Warmup
45 / 70 / 90

Work
95 / 105 / 120 * 3 (bit gay but never mind!)

And, as always I follow good advice!
Big but boring
90*10 five sets

Rolling triceps extensions (new to me but felt good!)
35 * 10 three sets

Triceps extensions
45lb * 10 three sets

And done. Triceps are fried, shoulders too. Tomorrow with the squatting.....

[Deathride]

And so another cycle draws to a close

Squat cycle 2 week 3

Warmup 90 / 105 / 115

Work
145 / 165 / 187 * 12 (big PR for me :-) 260!!!)

Fried after that! Did a few bicep 21's of my own concoction (7 overhand grip, 7 hammer, 7 regular curls) then am done.,

Got my job too which mean today has been a good day :-) Now to rest and grow. Enjoy the weekend everyone!

[Tron]

And so another cycle draws to a close

Squat cycle 2 week 3

Warmup 90 / 105 / 115

Work
145 / 165 / 187 * 12 (big PR for me :-) 260!!!)

Fried after that! Did a few bicep 21's of my own concoction (7 overhand grip, 7 hammer, 7 regular curls) then am done.,

Got my job too which mean today has been a good day :-) Now to rest and grow. Enjoy the weekend everyone!

Congrats on the job and congrats on the PR, DR.

[Max-Angle]

And so another cycle draws to a close

Squat cycle 2 week 3

Warmup 90 / 105 / 115

Work
145 / 165 / 187 * 12 (big PR for me :-) 260!!!)

Fried after that! Did a few bicep 21's of my own concoction (7 overhand grip, 7 hammer, 7 regular curls) then am done.,

Got my job too which mean today has been a good day :-) Now to rest and grow. Enjoy the weekend everyone!


Nice work man, keep it up

[Deathride]

And here we are at another deload..... feel things are going well, feel rested and am enjoying my 5/3/1 adventure!

Bench cycle 2 deload

Warmup
90 / 115 / 135
Work
155 3 sets
Then big but boring
155 five sets of 10

dips with 45lb bridging between chairs
3 sets of 15

reverse flies
45 three sets of 10

And done. Hope everyone is enjoying their weekend.......am off to revise now! Byeee!

[JustJ]

gotta love the deload...not. haha. i havent even bother goin in for deloads, usually just take the whole week off. gonna try it next cycle though to keep me in the groove of lifting. get psyched for your next cycle!

[Deathride]

Haha, yeah the deload does feel like you haven't really pushed (obviously thats the idea but still)! I do like lifting in this week though....wouldn't want to take a week off as I feel i'd lose the routine and the 'feel' of the lifts.

[Deathride]

Deadlift cycle 2 week 4 (deload)

Warmup 135 / 170 / 200

Work 200 3*5

Pullups four sets of 10-12
Chin ups three sets of 10-12

Shrugs
155 two sets of 20

And done in an hour. Feeling good currently....throwing in some stretching each day especially hamstrings to get a bit more flexible but am sticking to the plan :-)

[Deathride]

More hamstring stretching and a half hour of abs for the day. Lovely :-)

[Deathride]

Military press cycle 2 week 4

Work
95 3*5 then 4*10

Rolling tricep extensions
35 * 10 four sets

Tricep extensions
55 * 10 three sets

And done in about 50 mins after a 13hr shift. Good tricep feeling, shoulders feel good........just squats to go before a weekend of relaxation then upping the totals again :-)

[Deathride]

Squat cycle 2 week 4 deload

And so three 12hr days have taken their toll on my energy levels (and my knee after I slipped down some stairs like a moron!) So....lets DEload

Squat 135 4*5 or so and that'll do.

And (following the JAY's request for more rows)
Chin ups again 5*10-15
Pullups 3*10

MORE ROWS!!!! And rest. Have a good weekend people :-)

[Deathride]

And so another cycle begins. not felt great all weekend....lot of hard workin done last week so felt a bit knackered and slept a lot! Still....

Bench cycle 3 week 1

Warmup
90 / 115 / 135
Work
155 / 175 / 198*7 (not quite as good as I'd hoped but still!)

155 * 10 five sets

Reverse flies
45lb db * 10 three sets

And finished. Going to really work on getting my z's in as shifts allow now! Still....am loving the program, making the reps and getting my size on! Onwards!

[J A Y]

And so another cycle begins. not felt great all weekend....lot of hard workin done last week so felt a bit knackered and slept a lot! Still....

Bench cycle 3 week 1

Warmup
90 / 115 / 135
Work
155 / 175 / 198*7 (not quite as good as I'd hoped but still!)

155 * 10 five sets

Reverse flies
45lb db * 10 three sets

And finished. Going to really work on getting my z's in as shifts allow now! Still....am loving the program, making the reps and getting my size on! Onwards!

good work matt! keep it going!

[T o m m Y]

nice work bro