To be a BIG F**ker!

then it's either from deadlifts, or it's a very serious injury and you're about to die.

Did you keep your scapulae retracted during the deadlift? If so, that could be it. (you could probably get sore there if you didn't keep them retracted also, but more if you did)
 
Karky said:
then it's either from deadlifts, or it's a very serious injury and you're about to die.

Did you keep your scapulae retracted during the deadlift? If so, that could be it. (you could probably get sore there if you didn't keep them retracted also, but more if you did)
Click to expand...

Im not sure i havnt noticed. Ill find out next time.
 
Before i start, ill note today felt like a weak day, i got tired reallllly fast.

Session: Chest/Tri's

-Flat BB Bench press 2x10 (135lbs) 1x2 (180lbs) failed on 3rd lol. 1x4 (157lbs)
I was tired straight away :(
-Seated machine press 3x8 (135lbs)
-Machine flys 3x10 unknown weight
-Incline DB Press 3x6 (around 100lbs) - i can usually do more but was so tired for some reason!
-Dips 3x6
-Cable Pushdowns 1x10 1x8 (100lbs)
-cable pushdowns (with rope, splitting it and holding) 1x10 1x8 (40lbs)

-Finished with 2 sets of pushups to failure.


Weighed myself in today, a 6lb increase 219lbs :):):) i knew id be more becasue iv been eating good lately and i have really noticed rapid changes ;)

I still suck at benching, it was a weak day tho and for the first 2 sets on the flat BB press i did the 2x10 (135lbs) no probs, and usually i struggle with the last two reps. so that shows a sign of progress. But my energy went straight after that..
 
Well had poor workout yesterday overall.

Session included: Mainly Legs

-Squats 1x10 (135lbs) 2x6 (225lbs)
-DL's 1x12 (135lbs) 1x10 (225lbs) - then my back started f*cking hurting! Dno why so i had to stop the DL's.
-Seated Leg Press 1x20 (270lbs) 2x10 (360lbs)
-Standing Calf raises 2x15

My back started hurting, i THINK the reason was on my last rep when squatting i went as far down as i could possibly go and i was struggling to come back up so in a panic i used my back in a arkward way to get back up.
 
Man i had a poor workout today, was so tired from the weekend, went out fri n sat n need to catch up on sleep etc.

Session Included: Shoulders/Tri's

-OH DB Press 1x8 (roughly 110lbs) 2x8 (roughly 90lbs)
-Behind head BB Press 1x10 2x8 (around 80lbs) - dont know what this bar weighs
-I have no idea what to name these, (slight bend in the arms, DB's in front of me close together then raise both arms to the side then twist arms up as tho im about to press the DB's) :) Ill call them 'Arm Raise Twists' hehe
3x8 (roughly 40lbs each arm)
-Shrugs 2x10 (176lbs)
-Arm raises 3x8 (roughly 16lbs)
-Tri Pushdowns 3x10

I know i need to start training for strength, its my mate he just doesnt understand. He thinks even 6 reps is way too little. He wants to be doing 10 reps. I DONT! He wont listen just because his dad is fairly big and has been going to the gym for years.

Thats was a poor workout. So weak and tired. Im gonna go hard on the back tomorrow, im gonna go heavier than iv ever been. Thats a promise!
 
I know Kark i know, its just id rather because then he can spot me. Im just gonna keep feeding him info and turn him.

When i train on my own, which is usually once a week, ill defo do my own strength training.
 
IM GOING TO START PUTTING MY WEIGHTS IN KG. MUCH EASIER FOR ME TO WORK OUT ;) lol

Today, had a nice workout. I ate over 1000cals worth of nuts today. Theyre addictive ;)

Session Included: Back/Bi's

-Pullups (wide) 2/4 2/3 - had spotter for rest of reps.

-Pullups (narrow) 3/5 2/4 - ditto

-Machine (closegrip) pulldowns 1x8 (100kg) 1x8 (90kg) 1x8 (80kg)

-Lat pulldowns (wide behind head) 3x8 i was noticably stronger - dont know what the weights are tho!

-Seated Cable Rows 1x8 (28kg) 2x20 (18kg) - used explosive motion

-DB BOR's 2x10 (20kg)

-'W' Bar Curls 1x10 (20kg) 2x10 (25kg)

-Machine Curls 1x7 (30kg) 2x8 (20kg) perfect form. No shoulder movement, brilliant control hehe.

-Reverse BB Curls 2x10 (about 20kg) 1x8 (15kg)

Nice session. Noticed im actually better at pullups! :) Not really much of a rep difference, but it was much easier, i had much mroe control, so thats a good sign. Just need to up those reps now.
 
Iv had an idea lately, dont know if its gonna work, its only a little change, but my benching is getting me down so ima try anything to improve the ****!

Im thinking off adding in some benching on the smith machine aswell as my usual benching. Reason being, i can bench a LOT more weight on it (obviously) but im thinking getting used to the heavier weight, and therefore MAYBE increasing my lift!

What does anyone think to this? Worth a try for a couple of months or what? :):):):)
 
Had a bit more of a strength session this morning. Trained on my own so no spotter.

session included: Chest/Tri's

Flat BB Bench Press:
2x4 (70kg)
1x3 (75kg)
1x3 (70kg)
1x7 (60kg)

Felt a bit stronger actually :)

Incline DB Press
1x4 (55kg)

Had to stop there as i had no spotter to pass me the DB's and it was too much to get them up on my own!

Incline BB Bench Press
1x7 1x6 (50kg)

Lol, was tired man!

DB Flys
1x10 (10kg)
2x8 (15kg)

Seated Machine Flys
1x8 2x6 - weight unknown

Dips
1x6 1x7 1x8

Skull Crushers
3x6 (25kg)

Perfecting on form and control

Tricep pushdown splits (with rope and holding)
3x8 (20kg)

Finished with 3xfailure pushups.
 
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Nice workout today, im training on my own all this week so im mixing it up a bit.
I expected myself to be tired whilst working out cos of the mad weekend!

Iv also changed the way i present my workout (more clear) i got the idea from karky's hehe. :)

BTW im also gonna write it back in lbs, since everyone else does.

Todays Session: Shoulders/chest/tri's

Flat BB Bench Press
1x6 (154lbs)
1x2 (176lbs)
1x4 (154lbs)
3x3 (154lbs)
1x10 (100lbs)

Was scared to do anymore @ 176 incase i didnt get it back up!

Military Press
1x6 (88lbs)
2x4 (100lbs)
1x8 (88lbs)

I was already tired by this point, it was expected tho!

Dips
3x8

Skull Crushers
1x6 (77lbs)
2x8 (66lbs)

Tricep Pushdown Splits (with rope)
3x8 (4th weight down)

DB Bent arm raises
3x8 (33lbs each arm)

Nice little workout. Even tho i was tired i can sort of see progress on my bench, ima just keep working at it.
 
Im f*cked as im typing this, fairly good workout. Trained with my other mate today.

Session Included: Mainly Back/Bi's

Pullups (wide)
2 of 5
1 of 4

Pullups (narrow)
2 of 6
1 of 5

Dont know why, was just weaker on these...

Deadlifts
1x10 (132lbs)
2x8 (220lbs)

Im not pushing myself hard enough on these. I need to! Maybe i should start doing it in triple reps.

Cable Pulldowns (behind head)
1x10
2x8 (at heavier weight)

I notice im getting better at these but i need to record the weight.

Seated cable rows
2x10 (132lbs)
1x4 (198lbs) then drop set to 1x30 (88lbs)

BB Curls
1x10 (44lbs)
2x8 (55lbs)

One handed Cable curls
3x10 (second weight down)

Only used light with these to get form as iv never done them before.
 
First of all....weighed myself again, wohooo im climbing those pounds!

16 stone now (224lbs) !!

I was 213lbs like 2 months ago! suppose there's a bit of fat going on but i can tell the muscle mass is adding ;)

Todays Session: Legs/Abs

Squats
1x10 (132lbs)
1x10 (156lbs)
1x10 (132lbs)

Seated Leg press
1x10 (352lbs)
1x8 (440lbs)
1x15 (264lbs)

Seated Leg Extensions
1x10 (6th plate down)
1x9 (8th)
1x9 (7th)

These killed me!

Laid down Legs Curls
1x10 (3rd plate down)
1x10 (4th)
1x8 (4th)

Seated Calf raises
3x??? (???lbs)

It was weird, i kept getting cramp so had to keep stopping and starting! :mad:

45 deg decline situps
2x20

Crunches
2x30

My legs are Dead man! Loved it tho :):):):):):):)

With the squats, my back didnt feel too good today so i kept them light but good form.
 
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BigTomW said:
First of all....weighed myself again, wohooo im climbing those pounds!

16 stone now (224lbs) !!

I was 213lbs like 2 months ago! suppose there's a bit of fat going on but i can tell the muscle mass is adding ;).
Click to expand...

lol you just updated the 113lb didnt you LOL i was gonna say uh tom......ur crazy
 
224 eh tom? I'm around 220 now (if I remember to weight myself tomorrow I'll get it comfirmed) we're equally fat :D
 
What are you 6'4"? man we are getting fat. Im starting to get an idea for an ideal weight before i start cutting, maybe 230-235lbs and then i will cut!

Hopefully i can do that before the end of spring, then i will have a couple of months to shed the fat and impress the ladies in the summer ;)
 
yeah I'm 6'4. what about you? I can clearly notice by stomach has gotten bigger, but I'm still not considered fat. I plan on bulking to March or April, and then cut to look good for summer. However, I feel like I'm in the optimal position to gain muscle now, as I'm carrying a bit fat and many people believe that having a higher fat percentage can be helpful since that way the body can sort of "relax" and won't drive so much to gain as much fat as possible and instead gain more muscle.
 
Im 6'2" - 6'3" , yea my stomach is clearly larger...again im noway classed as fat :)

Im nervous about going on a cut, i dont want to lose muscle mass and/or strength!
 
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