For the gym rats

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Started deadlifts properly again last night, finally got enough weight to do them well.

Went for 70KG, which actually felt quite easy but didn't want to jump into anything silly as i'd never lifted that much anyways.

Sore hamstrings today though!

Might have to take the leg curls easy tomorrow ha-ha.

Just want to go deadlift some more right now, sooooo looking forward to Wednesday.
 
My hamstrings are still a little sore after deadlifting again for the first time, doing leg curls today should be a laugh.

Need to learn how to front squat on a smith really, otherwise i'll just get stuck doing leg extensions again. When I have tried front squats though I really don't like/enjoy them :\

Arghhhhhh
 
Wardie said:
My hamstrings are still a little sore after deadlifting again for the first time, doing leg curls today should be a laugh.

Need to learn how to front squat on a smith really, otherwise i'll just get stuck doing leg extensions again. When I have tried front squats though I really don't like/enjoy them :\

Arghhhhhh
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i agree, 100k + bar + Delts = :(
 
Been going heavy past few weeks as I come to the end of another epic HST cycle, set quite a few PB's tonight.

Deadlifts: 3x180kg - without chalk, run out. 4 plates a side :)
Bent Over Rows: 5x140kg - 3 plates a side :) Also did 10x120kg next set (new 10rep PB)
Incline DB Press: 5x56kg(x2), 3x57kg(x2) - On my own, no spotter. Bitches to get into position. 60's by christmas?
CGBP: 5x105kg
Clean & Press: 3x80kg - Only been doing these a couple of months, love them :D

Next week I'll be trying to set new PB's on these lifts: (current)
Bench Press: - 4x117.5kg, 3x120kg, 1x127.5kg - Risky though without a spotter!
Squats: 5x150kg
Weighted Chins: - 4reps +20kg @100kg bw
Seated DB Arnold Press: - 5x39kg(x2)
 
Chong Warrior said:
Incline DB Press: 5x56kg(x2), 3x57kg(x2) - On my own, no spotter. Bitches to get into position. 60's by christmas?
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Hard to comprehend even getting those badboys in to position! Great lifting.
 
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Morba said:
i am the same as OJ :/
i am on just under 2500 and doing a shed load of cardio, yet its not falling off me, just slowly coming off :/

120kg seems to be fine for my body, it likes it!
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Tell me about it, i was cardio-ing all summer with weights and 2000cals and yet only saw weight loss initially quickley then just eeking off me bit by bit. End of summer comes and i drop cardio and up cals to 3500+ with only HST or heavy splits. Geuss what? I start loosing weight (bodyfat anyway)!!! It really feels that no matter what i do now ill just continue along at roughly the same pace.

Im guessing the reason is psychological, in your head you think every bad meal is gonna add a chunk of fat to your abs, every good day will shed a chunk. Truth is that it takes months/years of dietary abuse and exercise neglect to gain fat. Equally it takes years of steady effort to get shot of it.

Rome wasn't built in a day and all that. I still maintain that on moderate calories you can lose fat and gain muscle. So i dont Cut/Bulk per say, i just change my exercise reigime to lean toward my goals.
 
Ultra_Extreme said:
with front squats the bar sits across your upper chest and delts no? Hurts my wee delties.
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Same here. Once I get to about 90kg I really start to suffer!
Chong Warrior said:
Next week I'll be trying to set new PB's on these lifts: (current)
Bench Press: - 4x117.5kg, 3x120kg, 1x127.5kg - Risky though without a spotter!
Squats: 5x150kg
Weighted Chins: - 4reps +20kg @100kg bw
Seated DB Arnold Press: - 5x39kg(x2)
Click to expand...
Did another extended workout tonight to try and improve PB's on the above, though I couldn't squat as I played in a local derby footy match on Sunday which was a real toughy and my knee and achilles are still very sore. Tried 100kg tonight and just had to stop :( Might try again tomorrow.

Bench Press: - 5x120kg, 3x125kg, 1x130kg, 1x132.5kg - Had a spotter tonight. That last one went up fairly easy too :)
Weighted Chins: - 2reps +22.5kg +2 neg reps @100kg bw
Seated DB Arnold Press: - 5x40kg(x2)

Love this HST routine, never fails me with both size and strength gains. I've got a bit more in the locker in pretty much every lift I reckon, feeling really strong right now even though I'm on a calorie defecit. Not sure wether to do a couple more workouts or just be happy as is and take my 2 week break for some strategic deconditioning..?
 
Some big lifts CW, if I was you i'd do another two workouts lol.

Trying to decide on time off myself. Part of me wants to train until just before Christmas and take a week off then, i've been training about 6 weeks already now though. I don't really think that would be too excessive but others take time off every 8 weeks or so. I'm only young and using a 3 day split though, mehhh.

It looks like i'm going to take a week off after next week, meaning i'm going to really go 'balls to the wall' for the remaining 5 sessions.

I hate taking time off :(

If I can work out some space in the garage so my Pa can still put his brum brum in there of a night time i'm going to get a rack. There's already a motorbike and various other bikes in there at the moment though.
 
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