To be a BIG F**ker!

Been a bit behind with updating, Iv missed out my weekend sessions which included shoulders, legs etc.

Yesterday i did my chest/triceps and squats:

I was talking to this powerlifter who works at the current gym im going to. He goes in compo's and i asked him how to properly squat. As he showed me i found out my form was quite off track. Im glad i asked him tho, as now i can go forward with squatting and get it perfect. :) Anyway exercises included...

-Incline DB Press 3x8 @ only around 100lbs - i felt soo weak for some reason.
-Flat bench press 2x8 1x6 @ only 135lbs!! - again i felt really weak, soo disappointed.
-Flys 3x10 but cant remember the weight.
-Cable crossovers 3x8 45lbs each arm
-Push ups & dips

-Some push downs on the cables for triceps.

-My squats (new and improved) used light weight so i can really get perfect form. I used 135lbs for one set of 8, then dropped it another 22.5lbs just to get it perfect.
 
Gonna get to the gym tonight, get my back and biceps done. Think ill do some DL's aswell, im still not sure on my form with them tho so ima keep the weight quite reasonable.

Also im going to be eating like a pig today, since its near xmas, everyone had to bring in loads of food to work so weve got a huge buffet! I brought loadssss of rice and some pickled onions ;)
 
about the deadlifts. Check out the technique article sitcky! There are articles there with videos. And if you want to post a vid of your deadlift I'd be happy to help, and I'm sure many others would too!
 
Cheers kark, i never really look at the stickies so i didnt know! will have a look now. Ill see if i can get a vid posted aswel, but cant really take one at the gym so it would have to be at home.
 
No, its just iv only got a webcam at home lol.

Wow, iv just learnt things in like 20 mins of reading those stickies. About the bench press, never knew about the correct technique like that.
 
They can be quite useful. When you learn how to properly use your lats on the bench, your numbers will fly up :D
 
and remember to arch and keep the weight on your traps, not your butt (but don't let your butt off the bench). If you don't do this, tucking your elbows in will feel very ackward and unnatrual. Breathing in with your stomach, creating a big stomach will help reduce the rom, which helps lift a lot more.
 
Thanx again Kark, at the moment i bench keeping the weight on my lower back/ butt, so this will be interesting to try and to see if i can really imrpove my benching.

BTW, so whilst arching your back, should the middle of your back be off the bench?
 
your lower back should be off, the glutes and upper back/upper traps should be in contact. You're just gonna have to experiment. I don't use a very big arch, I can actually lift more without it (but I do arch a little) my glutes are just barely touching the bench.
 
Well i will do some whining here, so first i havnt been to the gym or worked out since my last workout post...whats that, about 2 weeks? :(

Also I have been eating absoloutly terrible! Crisps(chips), chocolate, fried breakfasts, fast food...All this dirty sh*t!! Iv been drinking like mad, which also may cause me to eat like one meal for the whole of the next day!

Iv been smoking as iv been getting drunk all the time, iv just done nothing good for myself and i feel sh*t. Im releaved that xmas is all over now and i can get bakc on track.

Only got another week to wait for the improved gym to re-open, cant wait :) Im hoping this temporary gym will be open today as its been shut for all xmas!

I think for my first workout back ima do more of a FBW with mainly compound lifts, just to get all my muscles back to working out again. I cant believe how much iv let it slip over xmas :(:(:(
 
Got to the gym today :)

Havnt worked out since last posted and man could i tell! I was soo tired and felt really unfit for it but anyway i managed it.

My workout consisted of...

-Squats 4x6 @ 135lbs (ok so not heavy, but im just perfecting form at the moment)

-Flat BB press 3x8 @135lbs (again not too heavy, was really easy to be honest, i thought i may have struggled due to my absence, but im again correcting form)

-Incline DB press 3x6 @110lbs(ish) (im again correcting form as im trying a different method slightly)

-Dips 3xfailure

-Push ups 3xfailure

-Cable Tri pushdowns, did 2 sets and forgot what weight i used.

Well that was it today, i was reallly tired after. Probably because iv abused my body lately! But im back on track now :) will begin to lift heavier again when i get into the swing of things!

My proper gym reopens monday, i went to have a look inside today and...
Its f*cking brilliant!!! I couldnt believe how different it was! Seriously the best gym iv ever stepped foot into!

Its got another floor put in, with about 5 different rooms, theres nearly a set of free weights in everyroom! soo many new machines, rowers, running machines, bikes, steppers.....everything!! But its all the weights (free weights) that amazes me. I was shocked, cant wait to get back to it!
 
Awsome! Glad you're getting the bench press form down! It's sure fun when some small adjustments leads to greater weight used and more gains :D It will save your shoulders too, as the elbows flared version is tough on the shoulders.
 
Back at my amazing new gym :):):)

Mondays Session: Back/biceps

-Wide grip pullups 1x3 (helped on last rep) 1x3 (helped on last 2 reps) :(
-Narrow grip pullups 1x3 1x3 (helped on last rep)
-Machine pulldowns 1x10 (180lbs) 1x6 (225lbs) 1x8 (180lbs)
-Cable lat pulldowns (behind head) 2x10 1x8 - weight unknown
-Machine rows 3x8 (135lbs)

-BB Curls 2x6 (45lbs) + bar weight which is unknown

-Rowing machine - 5mins intense (was absoloutly f*cked after this)

-First of all, im even worse @ pullups now (widegrip especially) !!!
-I could really tell i havnt worked out for a while and my lack of fitness showed.
-I did do some machine work there, which i dont normally do that much of...dont worry my free weights will be there.
 
Tuesdays session: Legs/Shoulders

-Full Squats 1x10 (90lbs) 2x6 (135lbs)
-Seated leg extensions 1x15 2x10 (should of checked weight) !

-DB shoulder press 1x10 2x8 (90lbs)
-Machine shoulder press 1x8 2x6 (70lbs)
-DB Arm raises 1x12 (45lbs) 2x6 (just slightly under 90lbs - maybe 80-85ish)

-Only seems a short workout that...well suppose it was but me and my man were just so tired, i dont know whether it was lack of fitness or that doing the legs before took it out of us!
-Squats are light still, im just getting used to these full squats instead of going parallel, they are much harder on my long legs.
 
Been ill over weds and thurs, whats with me and getting ill lately!?!

Iv had tonsiliters (however you spell it) my throats been so sore iv hardly been able to eat which is bad! Im on antibiotics now and feeling much better today.

Gym tonight....chest n tri's :):):):):):):):):):)
 
Just had my workout :) had my ''kaffiene kick'' energy drink but instead of them mixing it with water they told me to try it mixed with this other energy liquid....and f*cking hell i was nearly flying! Iv still got sooo much energy now! Didnt get tired at all. Wont be sleeping tonight.

Session included: Chest/Tri's

-Incline BB press 1x6 (135lbs) 1x10 1x8 (117.5lbs)
-Flat DB press 3x6 (roughly 110lbs)
-Seated press (machine) 2x6 (135lbs) 1x10 (90lbs)
-Seated squeeze's (machine) 3x8 (should of recorded weight - will do next time)

-Dips 3x6 (all the way down)
-Seated Tri pushdowns 2x8 (full rack) 1x6 (1 up from FR) - was a new machine and was bit too light!
-Cable Tri pushdowns 1x15 (60lbs) 2x10 (90lbs) - will go heavier next time

First thing...yes my benching was sh1t...i dont like to make excuses but i feel i have to because i can do much better! First the new incline bench was weird and it will take time to adjust to it and also iv only just some back to training hard so am a bit weaker! ;)

Plus incline is much harder for me that flat, also it could be something to do with not eating much the last couple of days!
 
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Had nice workout today, did a bit of an fbw...

Session included: legs/shoulders/abs

-Seated leg press 1x15 (90lbs warmup) 1x10 (360lbs) 1x10 (450lbs)
-Milipress 1x10 (78.75) 2x8 (101.25)
-Shrugs 2x10 (135lbs) 1x8 (180lbs)
-Decline situps (70* angle) 1x12 1x10
-Situps (Different bench with legs stepped up) 2x10

-stepping machine (3mins level 10 out of 20) was absoloutly f*cked lol. My lack of fitness really shown out but im determined to improve that dramatically....shouldnt take too long :) it was also a really good workout for alllllll my leg muscles! i enjoyed it.

-i was quite pleased with my milipress as i could of done heavier really. so ima set a target that is by march i want to be lifting 3x8 @ 123.75. Lets see...
 
Had nice workout today...we got a bit too carried away (its the caffiene drinks!) 75mins we had.

Session included: Back/Biceps

-Pullups (wide) 2x3 only got 1 on my own in both sets! :mad::mad::mad:
-Pullups (narrow) 2x4 got first 2 reps in both sets
-BOR's (machine) 1x10 (45lbs) 2x10 (90lbs) Will increase next time
-DL's 3x8 (135lbs) only light as me and my man are just getting back into them ;)
-Seated Cable Rows 2x8 (135lbs) 1x5 (157.5lbs)
-Pulldowns (machine) 1x8 (180lbs) 1x6 (225lbs) 1x8 (180lbs)

-DB Curls 1x10 (25lbs) 2x5 (30lbs) arms reallly tired by this point
-BB Curls 2x10 (56.25)
-Reverse BB curls 1x10 (45lbs)

Maybe i over did it i dunno, but enjoyed it. Were now writing down what were doing while at the gym. The DL's will be much heavier and will be the 1st exercise i do next week ;)
As soon as i got in i had a nice big plate of pasta, man it was nice...

Also im stocking up on supplements on friday (payday) they will include:
All CNP (from their website)

-box of 48 Flapjack bars (packed with cals, protein & carbs)
-4.5kg pro mass (again packed with cals, protein & carbs) 45 servings
-Also im gonna get myself a months supply of glutamine from the gym.

These will be stocked back up monthly :):):)

BTW....Still not improving on Pullups!!!!!! :mad:
 
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