Always go full handsome/about four fiddy...

KiNgPiN83

KiNgPiN83

KiNgPiN83

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16 Nov 2003
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As we have begun a New Year I think its time to begin a new log of greatness to plot my second year of proper lifting in my quest to lose my DYELPHAGGOT status.

Last year marked my foray into lifting properly and can be seen in this thread: http://forums.overclockers.co.uk/showthread.php?t=18439673

So my name is Andrew, I'm 30, 6ft2, current total of 365 and after a dreamer bulk/Christmas of epic proportions I'm wrecking all kinds of scales at a whopping 96kg. :eek::( I want to acquire handsomeness and gainz. About four fiddy is my preliminary weight target for the year, although i'd love to surpass that.

I'm going to be doing the following to achieve said gainz:

Diet - Gone are the fizzy drinks, sweets, chocolates, crisps and other rubbish and IN is the healthier structured diet.
Training - 5/3/1 is the weapon of choice although me and my training buddy might throw in some stronglifts later in the year for dat der volume. (Or something similar and easy to follow.)

I'll also be doing some mild Fartlek training for dat der CV. I know a lot of bro's wont like this, but I actually enjoy my 4 mile runs... :p

So bro's please join me and hope that this year I can become as awesome as this:

0rxMScv.gif

:)

IN me bruh's
 
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Here. We. Go....

11/01/2014 - Chest Day

Flat Bench:
10 x bar
5 x 55kg
5 x 57.5kg
8 x 60kg

Incline Bench:
8 x 40kg
8 x 40kg
8 x 40kg

Dips:
8 @ BW
8 @ BW
7 @ BW

Bench felt good and the dips are getting better as I'm getting a bit lighter.

DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg


13/01/2014 - Back Day

Deadlift:
10 x 60kg
5 x 95kg
5 x 102.5kg
15 x 110kg

Wide Grip Pull-ups:
8 @ BW with assistance
8 @ BW with assistance
8 @ BW with assistance

DB Rows:
8 x 30kg
8 x 30kg
8 x 30kg

Reverse flyes:
8 x 10kg
8 x 10kg
8 x 10kg

And that was me done for the day.. :)
 
Shoulder day:

Push Press:
10 x bar
5 x 42.5kg
5 x 45kg
10 x 47.5kg

Lateral Raise:
8 x 10kg
8 x 10kg
8 x 10kg

Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets

Shrugs:
8 x 35kg
8 x 40kg
8 x 40kg

We then decided to do some curlz as we missed them out the other day. (Back day)

8 x 15kg
8 x 12.5kg
8 x 10kg

My lower and upper back are still nicely tingling from back day the other day and my arms feel like I've been driving a go kart. (That might not mean a lot to people who haven't driven a go kart...)
 
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Squats:
10 x bar
5 x 82.5kg
3 x 87.5kg
12 x 92.5kg

DB Walking lunges:
24kg x 20m x 3 sets

Calf raises on the leg press machine:
8 x 90kg
8 x 90kg
8 x 90kg

Leg extensions:
8 x 45kg
8 x 45kg
8 x 45kg
 
19/01/2014 - Chest Day

Flat Bench:
10 x bar
5 x 57.5kg
5 x 62.5kg
7 x 65kg

Incline Bench:
8 x 50kg
8 x 50kg
8 x 40kg

Dips:
8 @ BW
8 @ BW
7 @ BW

Dips were tough today, although the gradual weightloss and strength gain is helping matters.

DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg


21/01/2014 - Back Day

Deadlift:
10 x 60kg
5 x 102.5kg
5 x 110kg
10 x 105kg

Wide Grip Pull-ups:
8 @ BW with assistance
8 @ BW with assistance
8 @ BW with assistance

DB Rows:
8 x 30kg
8 x 30kg
8 x 30kg

Reverse flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

Should've did more for the final set of deadlifts but just couldn't get them out... :( Upped the reverse flyes to 12.5. Sitting here at work aching. Feelsgoodman.jpeg

Forgot the brocep curls from todays session:

10 x 15kg
10 x 12.5kg
10 x 10kg
 
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Shoulder day:

Push Press:
10 x bar
5 x 45kg
5 x 47.5kg
8 x 50kg

Lateral Raise:
8 x 12.5kg
8 x 10kg
8 x 10kg

Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets

Shrugs:
8 x 40kg
8 x 40kg
8 x 40kg
8 x 35kg
8 x 27.5kg
8 x 20kg

Bit of a shrugfest at the end but I was trying to hammer my grip.:)
 
I may have got to 9/10 but they probably wouldn't have been pretty/spotted by my training buddy. So you think I should be able to do more? What would you recommend?
 
There are a couple of uses for the pushpress...

1) Improve your leg drive (i.e. the explosive for provided by your legs) to oress a bigger weight up higher. This will shoot lower weights up fast enough to remove the need for arms, so it's a good idea to go heavier on these.
2) Get bigger weights up past the pressing sticking point so you can 'overload' your normal pressing movement. This is pretty cool for getting your arms used to pressing heavy stuff, or just stuff you can't quite strict press yet.

So it's entirely up to you, really. The point is to not just use it as an excuse to pushpress stuff you can strict press, but to really make sure you can use the exercise to maximise your strength gainz.
 
I see. That's quite obvious really if you think about it too! Lol! :p I think i'll swap us back to a standard OHP on the next cycle to see if we've actually got anywhere and then adjust it from there... I don't think me or my training buddy drive through the legs enough to be honest. Could be the area to work on once we have seen how strong just our arms are. Cheers dude. :)
 
Leg day

Squats:
10 x bar
8 x 60kg
5 x 87.5kg
5 x 92.5kg
6 x 100kg Pretty much all of these working sets were awful. Depth was questionable, legs were all over the place.. Just pants.. :( Hopefully heavy week wont be too bad next week....:p
10 x 60kg Threw these in because I was disappoint with the above

DB Walking lunges:
24kg x 20m x 3 sets

Calf raises on the leg press machine:
12 x 90kg
12 x 90kg
12 x 90kg

Leg extensions:
8 x 45kg
8 x 55kg
8 x whole stack Not sure how much that was, didn't note it down... I think I was just punishing myself from the squats onwards. :o Still, sat here aching and stairs are interesting so its all good. :cool:
 
Well, I'm following a 5/3/1 plan where your doing 4 sessions a week(1 for each body part) with the weights ramping up for the first 3 weeks with the 3rd week being the heaviest sessions. The 4th week is then back to lighter stuff. You then start the whole process again adding a bit more weight from the start. I'm now hoping that was a serious question so I don't look retarded... :p:D

I don't think any handsome is due for at least a few months... :p My weight has come down a bit but not too much. Think i'm around 94kg from 96kg. Full handsome will probably be around 80. :)
 
Ah - I must have missed the reference to 5/3/1.

Good luck with it, because none of the progressions through 5/3/1 that I've seen on here have looked like what I would describe as 'fun'! :D

And how big are you? I'm just under 6 foot, weigh in at around 93kg unloaded and am novering around 12/13%BF, so dropping to 80kg would involve shrivelling up like a raisin. :eek:

Having gotten down to 85kg last summer, I decided the dessicated look wasn't really what I was after...
 
Well, it seems to be working for us so we are sticking with it. I don't really like changing my workout for no real reason, i'd like to think consistency is key. (Although we might do a bit of Stronglifts later in the year for the horrible weekly squatting volume... :p)

Come to think of it i'm 6'1 so 80 could be a bit low... I think its because my current 94 is all in the wrong place, ie the stomach area so losing it would mean I weigh a lot less. Hmmm..
 
Chest: 25/1/2014

Flat Bench:
10 x bar
5 x 55kg
5 x 62.5kg
8 x 67.5kg
20 x 40kg - For the pump

Incline Bench:
8 x 50kg
8 x 50kg
8 x 40kg

Dips:
8 @ BW
7 @ BW
6 @ BW

DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg


Back Day:

Deadlift:
10 x 60kg
5 x 95kg
5 x 110kg
10 x 120kg - All kinds of lower back pump with that...
10 x 60kg paused at the bottom. Never tried this before but they felt like a good finisher.

Wide Grip Pull-ups:
8 @ BW with assistance
8 @ BW with assistance
7 @ BW with assistance

DB Rows:
8 x 30kg
8 x 30kg
8 x 30kg

Reverse flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

Bicep curls:
15 x 12.5kg
15 x 10kg
10 x 7.5kg
 
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Be careful with high rep paused deads (I assume you mean you're pausing part way through the ROM rather than on the floor), they will be extremely fatiguing.

Also, I like to recommend a bit of lat pull down work for people doing assisted pull ups/chins, done afterwards. It's a good way of getting a bit of extra stimulation with good form.

Nice sessions there though :)
 
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