A journal with no name

Discussion in 'Public Journals' started by NoName, Feb 28, 2014.

  1. NoName

    NoName Senior Member

    Smashed out arms and calf's this morning.


    Should of updated first thing as I can't remember exactly what I did lol


    Warmed up for pump with rope pull downs and v bar curls


    Skull crushers pausing at the bottom to stop the bounce


    DB curls, up on weight which was a killer


    single arm rope curls super set with straight bar push downs


    leg press calf presses, up on weight with these. Horrible pain lol


    All weights are going up nicely and size gains are showing with family even seeing the gains. My Mrs hates it but fuck what she thinks lol I will be starting a cut some time in January where I hope to hold on to the size and strip some lard so I fit back in my bike leathers
     
  2. NoName

    NoName Senior Member

    Chest and back this morning


    Really tired, really struggled to get up and effected my performance I think.


    Started with back


    Lat pull down


    6 sets of 12


    BB rows


    5 sets of 12 - up to 100kg on these


    T - bar rows


    4 sets of 12 - I used to like these but this week I just didn't feel it


    Cable cross overs


    5 sets of 15 - warm up but still a killer


    Seated chest press


    5 sets of 12 with a triple drop set at the end


    Got a lot done but didn't enjoy it really. Home now, eaten for the second time already and two coffees down. Last day of contracts today then free for Christmas
     
  3. NoName

    NoName Senior Member

    Shoulders and arms yesterday


    Short of time as I got up later and had some food before hand for some extra energy


    Seated BB press


    5 sets with a triple drop set to finish off


    Up to 75kg for 8 on these


    Up rite rows


    4 sets of 12 with a drop set


    Cable side raises


    4 sets with a triple drop set to finish


    Trying to include a few heavy sets in all my exercises now for added strength and size during this bulk stage


    Skull crushers super set with EZ curls


    4 sets of 10/12


    Killer on the triceps but easy ish on the biceps


    Rope pull downs super set with rope curls


    4 sets of 15


    Wanted to get another exercise in on the arms but had to shoot to the shops


    Training back and legs on Wednesday. Will be a dead lift day for back, hit legs and maybe some chest work


    I will try and get some pictures of my progress before I start cutting in Jan
     
  4. NoName

    NoName Senior Member

    Had a really good back and leg session.


    Killed my back on dead lifts and hit the legs on leg extentions as my knee was 100%


    Lat pull down


    4 sets of 12


    Dead lifts


    5 sets of 10/6 with a 150kg for 3


    Well happy with these lifts and my back is in bits already


    Shrugs


    4 sets of 15


    Really finished my traps off


    Leg extentions


    8 sets of 15


    Worked my way up to the full stack for the first time which is 80kg. Legs where pumped and wish I could of carried on


    Calf press


    6 sets of 15


    Worked up to 120kg again


    Loving my strength gains but with all the extra food I'm starting to pack on fat again. Not going mad this time, starting my cut in January ready for spring. Next year I'm going to start bulking earlier so I get more time to add some size unless I'm happy once lean where I'll just maintain my weight
     
  5. NoName

    NoName Senior Member

    Managed to get to the gym this week but now it's the only time I will as I have had loads of work come in.


    Did chest and triceps yesterday with my mate


    BB bench press


    6 sets working up to 105kg for 6


    Well happy with the last 2 sets considering my best was 120kg for 5


    Cable cross overs


    4 sets of 15 to finish chest off


    Straight bar push downs super set with rope pull downs


    5 sets of 12 on each


    Killed the triceps


    Skull crushers


    4 sets of 12


    Should of gone heavier with these


    All done and was planning on getting down 2 more times this week but that went tits up


    Hopefully I get back down there next week
     
  6. NoName

    NoName Senior Member

    Haven't trained in about 2 weeks now. Wife and kids where ill over Christmas then as they got better I got it. Feeling better now but can't shift the cough and sinus pains but thinking of going to the gym in the morning.


    Flat out with work again so as long as that doesn't start too early I will be back this week. Got a feeling this is going to hurt lol
     
  7. NoName

    NoName Senior Member

    95% back to normal now. Can't shift this poxy cough though


    Hit chest and triceps this morning


    BB bench incline


    5 sets - reps between 7 - 12


    Finished with a drop set


    Cable cross overs


    3 sets - 12 reps


    No bit weight just muscle concentration


    Cable behind head extentions


    4 sets - 12 reps


    Straight bar push downs


    4 sets - 12 reps


    Quick but big blast on both. Hit failure on most sets. Feels great to be back. Back and biceps Wednesday then shoulders and legs Friday. Switched up my split to suit my recovery. Cleaning up my diet now ready for when my EC turns up
     
  8. NoName

    NoName Senior Member

    Back and biceps this morning. Felt really tired and weak this morning but was excited to go


    Bent over BB rows


    4 sets - between 10 - 12 reps


    Topped at 100kg


    Lat pull down


    4 sets - 8 - 12 reps


    Started to burn out here


    Seated cable rows


    3 sets - 10 - 12 reps


    Went heavy but felt weak


    DB shrugs


    4 sets - 20 reps


    Seated db curls


    4 sets - 12 reps


    Run out of time, forearms where pumped badly and struggled to hold the db's


    When the cardio starts I will need to reduce the weights so will be hitting the compound exercises and one extra exercise to finish


    Shoulders and legs Friday and ill be ordering my EC soon. Diet is cleaner now but will the odd treat left over from Christmas
     
  9. NoName

    NoName Senior Member

    Half decent but tired session this morning


    Shoulders and legs mixed together is hard work lol


    Seated BB press


    5 sets - 8/10 reps with a drop set to finish


    DB side raises


    4 sets - 12 reps


    Up to 18kg ES, all to failure


    Rear delt raises DB's


    3 sets - 15 reps


    14kg ES


    Leg extentions


    5 sets - to failure


    Leg curls


    3 sets - to failure


    Leg press


    3 sets - to failure


    Calf press


    4 sets - 20 reps


    My knee didn't feel too great as I got going so didn't go mad. I am annoyed I can't train legs heavy anymore but can't afford to be out of work and I get bored in the office lol
     
  10. NoName

    NoName Senior Member

    Good chest and triceps session this morning


    Slight incline BB bench press


    5 sets - 6 - 12 reps with a drop set to finish


    Up to 90kg again, working on the upper part of the chest


    BW dips - 3 sets to failure


    Really like these to finish


    Tricep dips - BW 3 sets to failure


    Tricep rope pull downs


    4 sets - all to failure


    Triceps on fire throughout


    Skull crushers


    4 sets - all to failure


    When I failed I killed them with some close grip bench press with the same bar


    Was going to do some calf's but the gym was mad busy and everything was being used. See if I have time on Wednesday to get them in as Friday is a busy day with shoulders and legs


    My chest, front delts and triceps are sore already
     
  11. NoName

    NoName Senior Member

    Back and biceps this morning


    Disturbed sleep over the last few nights hasn't helped. My lad keeps getting in my bed and cuddling up, all good but then I am shattered during the day


    Bent over BB rows


    5 sets - 8 - 10 reps


    Up to 100kg


    Seated machine rows


    4 sets - 8 - 12 reps


    50kg ES


    DB curls


    5 sets - 10 - 12


    18kg ES all to failure


    Face pulls super set with rope curls


    4 sets - all to failure


    Wanted to dead lift but my left knee is playing up again. Saving it for legs on Friday which hopefully is ok by then
     
  12. NoName

    NoName Senior Member

    Very quick shoulder and leg workout. Was out in about 20 minutes


    Seated BB press


    5 sets - 10 - 12 reps with a final drop set


    Up to 70kg going for 80kg next week


    Up rite rows


    4 sets - 12 reps with a drop set to finish


    Leg press


    5 sets - 15 reps


    Done 240kg on the last 2 sets. Felt great on the quads and hope to continue with it


    Ephedrine will be ordered next week. Can't wait to diet
     
  13. NoName

    NoName Senior Member

    After Tuesday I started to feel like I had another bug coming on. OD on cold and flu stuff and by Thursday I was better so managed to get down the gym Friday.


    Back, rear delts and biceps


    Dead lifts


    5 sets - 10 reps


    High reps rather then heavy low reps up to 120kg


    Seated rows


    4 sets - 12 reps


    45kg ES not mega heavy but working on the squeeze


    Rear db raises


    4 sets - 15 reps


    18kg ES


    DB shrugs


    3 sets - failure


    50kg ES


    Seated DB curls


    4 sets - 12


    18kg ES


    Done and dusted, catching up on a few areas which where missed. Going to start adding cardio now and get my EC on order. Workouts are going to be quick and basic with less time
     
  14. NoName

    NoName Senior Member

    Chest and triceps. Wanted to do more but had to be quick, got it all done in about half an hour


    BB bench press


    7 sets - 8 - 10 reps


    Last 3 sets where rest pauses while dropping the weight slowly (big pump)


    Rope push downs - straight bar push downs


    4 sets - all to failure


    EZ skull crushers - EZ CG bench press


    4 sets - all to failure


    Chest could of done with more work to be fair but triceps are battered.


    Back and biceps tomorrow and going to get calf's in so Friday is easier.


    My EC has been ordered now so I have probably only got this week left till the diet starts. Going to shift my training around to fit in with cardio. Got 200 ephedrine on its way so going to be a big diet this time and want to lean rite up and hold it over the summer and spring
     
  15. NoName

    NoName Senior Member

    Back and biceps this morning


    Dead lifts


    5 sets - 7 - 10 reps


    Up to 130kg for 8


    Seated machine rows


    4 sets - 10 - 12 reps


    50kg ES


    Rear delt raises - DB shrugs


    4 sets - all to failure


    16kg DB's for raises and 50kg DB's for shrugs


    Single cable curls - rope curls


    5 sets - to failure but about 12 - 15 reps for each


    Trying something different rather then db curls


    Felt tired and weak after dead lifts and took quite a while to get it all done. Adding cardio in all this is going to be tough, will be very little rest in sets but hopefully doesn't effect strength too much.


    Got my sweat top ready too, works wonders when taking ephedrine to increase body temperature and start the fat burning