Max's Training Log - 1 Year On

Cycle 1 - Week 2 - Day 4

OHP:

35*3
40*3
45*10

Assistance Work:

Klokov press 5x15
DB Shoulder Press 5x15
Facepulls 5x15

10 reps again on 45kg, bit disappointing but onward and upwards.

Klokov presses are savage :eek:
 
Yeah I am going to get used to the movement and get comfortable bringing it down onto my traps before I up the weight.

Good exercise to throw in though :)
 
Cycle 1 - Week 3 - Day 1

Bench:

60*5
70*3
75*12

Assistance Work:

Cable fly's 5x15
Dips +20kg 5x5
Tricep pushdown 5x15
Brocep curls 5x15

12th rep was hnggggggg but glad I got there.
 
Cycle 1 - Week 3 - Day 2

Squat:

75*5
85*3
95*12

Assistance Work:

Split Squat 5x16
Leg Extension 5x15
Calf stuff 5x15

Squatting was brutal today, loved it though :D
 
Cycle 1 - Week 3 - Day 3 (switched deads and OHP days over).

OHP:

40*5
45*3
50*10

Assistance Work:

Klokov press 5x15
DB Shoulder Press 5x15
Facepulls 5x15
Side raises 5x15

My diet may not be where I want it to be but the strength gains I am getting are ridiculous.

I can remember 50kg OHP being my 1RM :eek:
 
Cycle 1 - Week 3 - Day 3

Deads:

100*5
115*3
125*16!

Assistance Work:

Pulls Ups 5x5
DB Rows 5x15
Lat Pulldown 5x15

Strength has gone through the roof :eek:
 
Cycle 1 - Week 4 (Deload) - Day 1

Bench:

60*5
70*5
75*5

Assistance Work:

Cable fly's 5x15
Dips 15x5
Tricep pushdown 5x15
Brocep curls 5x15

Start of the de-load week!

Also lack of up to date pics, posing after dem curlz:


Sitting at around 90kg.
 
Cycle 1 - Week 4 (Deload) - Day 2

Squat:

40*5
50*5
60*5

Assistance Work:

Single leg press 2x15
Split Squat 5x16
Leg Extension 5x15
Calf stuff 5x15

Also did a small bit of HIIT on the bike 3 mins then 30 secs x3, the end of the 30 seconds couldn't come soon enough...
 
Cycle 1 - Week 4 (Deload) - Day 3

OHP:

20*5
25*5
30*5

Assistance Work:

Klokov press
Seated should press
Facepulls
Various raises

Dropped the weight on the assistance work too.

Finished off with another short 10 minute HIIT session on the bike.
 
Cycle 1 - Week 4 (Deload) - Day 4

Deadlifts:

55*5
65*5
80*5

Assistance Work:

Pull ups
DB rows
Lat pull down

Lighter weight for the assistance work again, ready for bench on Sunday :cool:
 
Cycle 2 - Week 1 - Day 1

Bench:

60*5
70*5
75*12

Assistance Work:

Cable fly's 5x15
Dips 15x5
Tricep pushdown 5x15
Cable curls 5x15

Tried out a new gym for when I move, access to to a squat rack will soon be mine.

Pretty pleased with the benching again today.

Postworkout feed:

 
It was pretty tasty!

Cycle 2 - Week 1 - Day 2

Squat:

70*5
80*5
90*15 :eek:

Assistance Work:

Single leg press 3x16
Leg Extension 5x15
Calf stuff 5x15

Cheesecake gains are paying off.
 
Cycle 2 - Week 1 - Day 3

OHP:

40*5
45*5
55*5

Assistance Work:

Klokov press
Seated should press
Rear delt flies
Various raises

Slightly down on the end of the last cycle but let's see how next week goes.
 
Few more comparison pictures, hope no ones eating :p

First off a back shot, Late August to October, +1kg in weight.



Back shot from June to October, +2kg in weight.



Front shot (dem loose skin and overall feels).
June to October, +2kg in weight.


Strength has gone up but visible gains are a bit poop...
 
The camera hides a lot!

Today....

Cycle 2 - Week 1 - Day 4

Deadlifts:

90*5
105*5
115*22

Honestly thought I was going to either pass out or crap my pants on the last 5 reps :eek:

Couple of times I had to take about 5 seconds to fire myself up, am I now disqualified. Very pleased all round though.

Assistance Work:

Couple more deads as I was feeling like a boss
Pull ups
DB rows
Lat pull down
 
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Cycle 2 - Week 2 - Day 1

Bench:

65*3
75*3
80*10

Assistance Work:

Cable fly's 5x15
Dips 5x12
Tricep pushdown 5x15
21s x3

Tiny bit down on last week which is annoying, but I got drenched on the way to the gym and had no spotter /excuses.
 
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