Juggy's back to getting strong!
- Thread starter Juggy1985
- Start date
.Chest this morning
Flat bench
60kgx15
90kgx15
100kgx20
100kgx10 slow bottom to top
110kgx10 stepdown 70kgx10
Incline db
30kgx12
32kgx8
35kgx12
35kgx10
Plate loaded chest press. Every machine like these are different.
Narrow
70kgx12
80kgx10
80kgx8
80kgx8 stepdown 50kgx6
Wide
70kgx10
80kgx10
80kgx10
80kgx6 stepdown 50kgx4
Then to the cable machines just things like flys, hammer incline and hammer press for reps.
My triceps are the weakest link by far but gonna keep it up.
Flat bench
60kgx15
90kgx15
100kgx20
100kgx10 slow bottom to top
110kgx10 stepdown 70kgx10
Incline db
30kgx12
32kgx8
35kgx12
35kgx10
Plate loaded chest press. Every machine like these are different.
Narrow
70kgx12
80kgx10
80kgx8
80kgx8 stepdown 50kgx6
Wide
70kgx10
80kgx10
80kgx10
80kgx6 stepdown 50kgx4
Then to the cable machines just things like flys, hammer incline and hammer press for reps.
My triceps are the weakest link by far but gonna keep it up.
Forgot to add my leg session friday!
Legs were sore from squat on Tuesday.
Squat
60kgx10
80kgx4
100kgx10 4 sets
Leg press machine. Not plate loaded, its pin the weight.
5 sets 10-15 reps
Leg extension
4 sets
Ham curl machine
4 sets
Lunges
3 sets with 40kg in total using olympic bar walking up and down gym.
Legs were sore from squat on Tuesday.
Squat
60kgx10
80kgx4
100kgx10 4 sets
Leg press machine. Not plate loaded, its pin the weight.
5 sets 10-15 reps
Leg extension
4 sets
Ham curl machine
4 sets
Lunges
3 sets with 40kg in total using olympic bar walking up and down gym.
Diets going ok at the moment. Badically trying to cut out as much sugar as i can and keep calories under 2000 a day. Most days will be oats/porridge for breakfast with a banana and coffee. Lunch will be fish salad (tuna/pilchards/makrel). On gym days dinner is porridge again for the carbs. Non gym days will be lean beef mince, roast chicken veg, steak and salad. Snacks will be fruit and protein shakes.
Nice deadlift and shouder session last night.
Strapless deads
60kgx10
100kgx6
140kgx2
180kgx1
220kgx1 a strapless PR
240kgx1 another PR
140x10
140x8
Shoulder machine. Awesome machine but have to put a lot of plates on it (well i do
)
40kg each side 15
60kg each side 12
80kg each side 10
100kg each side 10
Front and side raises with 10kg db’s
60kg each side 10
Front and side raises
40kg each side 20
Front and side raises
Shrugs 100kg 15 rep
140kg 15
140kg 15
140kg 15
Weighed myself this morning. Gone from 105.8 to 103.9. Diets boring but gonna try and stick it, lots of cardio on exercise bike at the moment.
Strapless deads
60kgx10
100kgx6
140kgx2
180kgx1
220kgx1 a strapless PR
240kgx1 another PR
140x10
140x8
Shoulder machine. Awesome machine but have to put a lot of plates on it (well i do
)40kg each side 15
60kg each side 12
80kg each side 10
100kg each side 10
Front and side raises with 10kg db’s
60kg each side 10
Front and side raises
40kg each side 20
Front and side raises
Shrugs 100kg 15 rep
140kg 15
140kg 15
140kg 15
Weighed myself this morning. Gone from 105.8 to 103.9. Diets boring but gonna try and stick it, lots of cardio on exercise bike at the moment.
Good upper back session, tons of reps. Then legs on friday.
Squat
60x5
80x4
100x2
120x2
150x2
120x4
120x4
120x4
120x4
Followed by loads of leg press, leg extensions, ham curls and finally lunges.
Chest today
Flat bench barbell
60x20
80x10
100x20
100x10 paused reps
115x5
Followed by chest machines, incline 32.5kg db’s, fly machine,incline machine.
Proper deload month in preperation for heavy weights from Feb. Should be doing deads at 200ish 4x4 or 190 5x5, squats 1205x5 or 1304x4, bench 115 5x5 or 125 4x4. Aiming for 200kg squat and 270kg dead by end of year, 160 bench would be nice but not bothered with that.
Squat
60x5
80x4
100x2
120x2
150x2
120x4
120x4
120x4
120x4
Followed by loads of leg press, leg extensions, ham curls and finally lunges.
Chest today
Flat bench barbell
60x20
80x10
100x20
100x10 paused reps
115x5
Followed by chest machines, incline 32.5kg db’s, fly machine,incline machine.
Proper deload month in preperation for heavy weights from Feb. Should be doing deads at 200ish 4x4 or 190 5x5, squats 1205x5 or 1304x4, bench 115 5x5 or 125 4x4. Aiming for 200kg squat and 270kg dead by end of year, 160 bench would be nice but not bothered with that.
Still deloading just working on reps and trying to get the muscles rested up a wee bit before stronglifts again. Ribs still hurting on deads, been over a month now, very boring.
Deadlift
70x10
110x8
140x10
140x15
140x12
140x12
Shoulders DB press
32.5x10
35x5
40x5
40x5
32.5x12
40kg db’s is the heaviest i’ve done on shoulders for 10 yearsish! Since well before cancer.
Shoulder machine
40kgx12
60kgx10
80kgx10
80kgx10 stepdown 60kgx6
60kgx9
Shrugs
90kgx15
140kgx15 3 sets get them traps sore.
Upper back Thursday.
Deadlift
70x10
110x8
140x10
140x15
140x12
140x12
Shoulders DB press
32.5x10
35x5
40x5
40x5
32.5x12
40kg db’s is the heaviest i’ve done on shoulders for 10 yearsish! Since well before cancer.
Shoulder machine
40kgx12
60kgx10
80kgx10
80kgx10 stepdown 60kgx6
60kgx9
Shrugs
90kgx15
140kgx15 3 sets get them traps sore.
Upper back Thursday.
Back to stronglifts on deads. Last week 190x5x4 last set bumped up to 200x5
Yesterday just wasnt feeling it but grinded out anyway
Deads
70x6
120x5
160x2
190x5x4
195x5
Seated military press
50x12
60x10
70x10
80x6 stepdown 60x8
Shoulder machine for reps and side raises.
Yesterday just wasnt feeling it but grinded out anyway
Deads
70x6
120x5
160x2
190x5x4
195x5
Seated military press
50x12
60x10
70x10
80x6 stepdown 60x8
Shoulder machine for reps and side raises.
Upper back last night?
Db row
37.5kg 10 each arm
47.5kg 10 each arm
55kg 10 left, 10 right, 10 left, 10 right 2 sets
55kg 15 each arm
Seated plate loaded row machine
40kg each side 15 rep
50kg each sidr 12 rep 4 sets
Plate loaded lat pull wide overhand
70kgx10
80kgx10
80kgx10 step down 50kgx10
80kgx8 step down 50kgx10
Narrow reverse grip
70kgx10
80kgx10
80kgx10 stepdown 50kgx10
Latpull machine loads of reps some heavy a$$ weights front and back.
Bigger back bigger bench
Db row
37.5kg 10 each arm
47.5kg 10 each arm
55kg 10 left, 10 right, 10 left, 10 right 2 sets
55kg 15 each arm
Seated plate loaded row machine
40kg each side 15 rep
50kg each sidr 12 rep 4 sets
Plate loaded lat pull wide overhand
70kgx10
80kgx10
80kgx10 step down 50kgx10
80kgx8 step down 50kgx10
Narrow reverse grip
70kgx10
80kgx10
80kgx10 stepdown 50kgx10
Latpull machine loads of reps some heavy a$$ weights front and back.
Bigger back bigger bench
Squat went ok.
60x10
100x5
140x1
160x1 stepdown 140x3
110x5
100x5
Leg press, ham curls and crazy quad pump on leg extensions.
Bench yesterday
60x10
80x5
125x5
120x5
120x5
120x5
120x4 spotted on 5th
Db inclune press.
35kgx6
37.5x6
37.5x10
37.5x12
Plate loaded chest press, narrow and wide went heavy then super setted then finished on lots of tricep seeing as my triceps are weakest part of bench.
Might enter a little power lift competition, but defo gotta drop beliw 100 if not more as i’d be in open weightclass at 100+ but 91-100 below. Its just dead, bench and squat. My squats the weakest out of those. Deads be 250kg, bench 150kg squat maybe 170kg but probably 160kg.
60x10
100x5
140x1
160x1 stepdown 140x3
110x5
100x5
Leg press, ham curls and crazy quad pump on leg extensions.
Bench yesterday
60x10
80x5
125x5
120x5
120x5
120x5
120x4 spotted on 5th
Db inclune press.
35kgx6
37.5x6
37.5x10
37.5x12
Plate loaded chest press, narrow and wide went heavy then super setted then finished on lots of tricep seeing as my triceps are weakest part of bench.
Might enter a little power lift competition, but defo gotta drop beliw 100 if not more as i’d be in open weightclass at 100+ but 91-100 below. Its just dead, bench and squat. My squats the weakest out of those. Deads be 250kg, bench 150kg squat maybe 170kg but probably 160kg.
Had no chalk or straps for deads so couldnt go super hard
60x6
100x6
150x6
170x5x4
200x3
Shoulder machine worked upto 100kg each side (works out to about a 40kg db press) loads of sets, reps and step downs.
Military press 60kgx5x5
Front raises 5 sets of 10-12 with 20kg bar
Shrugs 130kg 12 reps 5 sets
60x6
100x6
150x6
170x5x4
200x3
Shoulder machine worked upto 100kg each side (works out to about a 40kg db press) loads of sets, reps and step downs.
Military press 60kgx5x5
Front raises 5 sets of 10-12 with 20kg bar
Shrugs 130kg 12 reps 5 sets
Rubbish session last night. Gym was full of newbies in the way on everything doing a lot of nothing!
Db flat chest press.
32x15
40x12x5
Chest machines loads of reps incline and flat, then some pec deck loads of reps lightbweight. Finished off with some crappy tricep pull downs on lat pull machine.
Db flat chest press.
32x15
40x12x5
Chest machines loads of reps incline and flat, then some pec deck loads of reps lightbweight. Finished off with some crappy tricep pull downs on lat pull machine.
Thursday upper back
Bent over row, plate loaded lat pull various grip, plate loaded seated row, lat pukl front and rear
Friday legs
Squat
60x10
100x6
120x5x5
100x10
Legpress, went supper heavy on it, around 360kg felt it too!
Ham curls and crazy reps on leg extension, pump was insane.
Saturday chest
Flatbench
60x10
100x6
120x5x5
Incline
60x15
80x12
100x8
100x6 stepdown 80x6 stepdown 60x5
Plate loaded chest press, pec deck, flat bench machine hammer grip, inclne bench machine hammer grip
Sunday upper back
Body weight pullups (i’m 103kgish )
Narrow underhand 3 sets of 10
Wide overhand 3 sets of 6
Narrow hammer grip 3 sets of 10
Bent over row
60x10
70x12
70x15
70x15
Plateloaded lat pull, plate loaded seated row, rear delt machine, lat pull front and rear.
Diets going pretty strict. Keeping below 2000cal a day. Breakfast porridge, snack porridge, lunch chicken/steak rice n veg, dinner porridge. 1 or maybe 2 protein shakes a day.
Weights not dropping off like i’d have wanted but feel 1000% better. Never bloated/lathargic and getting a much more defined muscular build. Weights are feeling a lot lighter and staying injury free.
Gonna stay with stronglifts for atleast 4 more weeks. Bench 120/125 5x5. Squat 120/130 5x5. Deadlift 190/200 5x5. Gotta keep some consistency.
Competition (albeit not serious) in 6 weeks and i want 180 squat, 260 dead and 150-160 bench at below 100kg body weight.
Bent over row, plate loaded lat pull various grip, plate loaded seated row, lat pukl front and rear
Friday legs
Squat
60x10
100x6
120x5x5
100x10
Legpress, went supper heavy on it, around 360kg felt it too!
Ham curls and crazy reps on leg extension, pump was insane.
Saturday chest
Flatbench
60x10
100x6
120x5x5
Incline
60x15
80x12
100x8
100x6 stepdown 80x6 stepdown 60x5
Plate loaded chest press, pec deck, flat bench machine hammer grip, inclne bench machine hammer grip
Sunday upper back
Body weight pullups (i’m 103kgish )
Narrow underhand 3 sets of 10
Wide overhand 3 sets of 6
Narrow hammer grip 3 sets of 10
Bent over row
60x10
70x12
70x15
70x15
Plateloaded lat pull, plate loaded seated row, rear delt machine, lat pull front and rear.
Diets going pretty strict. Keeping below 2000cal a day. Breakfast porridge, snack porridge, lunch chicken/steak rice n veg, dinner porridge. 1 or maybe 2 protein shakes a day.
Weights not dropping off like i’d have wanted but feel 1000% better. Never bloated/lathargic and getting a much more defined muscular build. Weights are feeling a lot lighter and staying injury free.
Gonna stay with stronglifts for atleast 4 more weeks. Bench 120/125 5x5. Squat 120/130 5x5. Deadlift 190/200 5x5. Gotta keep some consistency.
Competition (albeit not serious) in 6 weeks and i want 180 squat, 260 dead and 150-160 bench at below 100kg body weight.
Legs went rubbish but i was quite ill to be fair.
Squat
60x6
80x6
100x5
120x5
150x1 stepdown 120x3
120x5
100x10
Heavy leg press, ham cutls and tons of extensions.
Sunday
Bench
60x10
80x5
100x5
125x5
140x1 stepdown 120x5
125x5
125x5
125x5
Incline db
40x12
45x5
40x10
40x10
Chest press machine narrow and wide, tricep extensions.
Squat
60x6
80x6
100x5
120x5
150x1 stepdown 120x3
120x5
100x10
Heavy leg press, ham cutls and tons of extensions.
Sunday
Bench
60x10
80x5
100x5
125x5
140x1 stepdown 120x5
125x5
125x5
125x5
Incline db
40x12
45x5
40x10
40x10
Chest press machine narrow and wide, tricep extensions.
In the competition coming up you have to put down 3 weights. I’m thinking 230,250 and maybe 260 depending on how progress. Have no idea how to warmup for that, dont want to waste energy but want blood in the right places and muscles ready!
Legs went well friday
Squat
60x6
100x6
130x5x5
Heavy leg press, loads of sets/step downs, ham curls and extensions
Chest sunday
Bench
60x10
80x5
100x3
125x5x5
Incline db
40kgx10x4
Bench machine narrow and wide went heavy with step downs.
Squat
60x6
100x6
130x5x5
Heavy leg press, loads of sets/step downs, ham curls and extensions
Chest sunday
Bench
60x10
80x5
100x3
125x5x5
Incline db
40kgx10x4
Bench machine narrow and wide went heavy with step downs.