To be a BIG F**ker!

Only got half hour session in last night! Got home late from work but i still managed to do an ok workout.

Sessions included: Mainly back/biceps

-Pullups (wide grip) 2x4 - got only 1 on both sets!!!!!!!!!
-Pullups (close grip) 2x4 - got 2 on both sets!
-DL's 1x10 (135lbs) 2x10 (180lbs) - talk about that further down..
-Lat pulldowns (behind head) 1x12 2x8 - forgot to measure weight again!!
-Machine rows 1x10 2x8 (135lbs)
-BB curls 1x8 2x6 (roughly 55lbs)

First off the DL's were really nice n light for me as it shows. The problem was that my training partner isnt so educated on them and thinks if we add too much weight we will injure our back etc.
I was arguing saying, as long as your form is good dont worry about it!

But didnt have time, so i just made do with the lower weight! Next time im gonna increase it a lot!!

The pullups didnt feel any easier....felt harder if anything!
 
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Todays Session: Chest/Tri's/stomach - trained on my own today.

-Flat BB press 1x10 (135lbs) 3x3 (157lbs) 1x6 (135lbs)
-Seated machine press 1x8 (135lbs) 2x3 1x4 (180lbs) 1x6 (135lbs)
-Seated flys machine 1x8 1x6 1x4 1x8 (i dont know the weights because they arn't labelled) ill have to find out..
-Dips 1x7 2x5 (felt bit tired)
-Close grip Tri press 2x10 (90lbs) could of done way more but i needed someone to pass me the bar.
-Tricep pushdowns 1x10 (90lbs) 2x10 (110lbs)
-Reverse grip Tri pushdowns 3x8 (60lbs)

-3x10 situps on 70 Deg decline
-finished with a set of pushups to failure :)

First of all, i could of benched more, but i had no spotter and im scared im gonna miss when putting it back on the rack or something :p

Workout was a bit different as i did more sets on most things and varied the reps.
 
Next i just feel like talking about..my supplements have finally come! :):):):):):)

The cherry n almond flavour protein bar is f*cking hard to eat man, i just cant get it down me but im gonna stop being a pussy and eat the f*ckers.

Tomorrow will make a nice mixture with my blender :) including my pro mass.
 
Also may i add that my diet is realllly good lately. Im realllly pleased iv stuck to it so far :) The diet was one thing i was worrying about. I havnt been counting cals but i know im eating a nice surplus..im just gonna keep weight myself once a month to make sure im gaining.

Like an example of what i ate today is....

Main meals:

-7.00am : Bowl of 'special K' with semi skimmed milk, 3 scrambled eggs (with milk in the mixture)

-9.30ish : 2x Chicken & stuffing sandwiches (wholemeal bread)

-12.30ish : Spaghetti, tuna, sweetcorn & low fat mayonaise

-4.00pm : 2x Chicken & Stuffing sandwiches

-6.45 - 7.45ish workout. Post workout i had a 'pro recovery' shake.

-8.00ish - protein bar

-8.30ish - i had cod with mashed potatoes with broccoli :)

NOTE: Inbetween those i ate: Redskinned nuts, 3 bananas, few pieces of pineapple.

Doesnt look like loads, but i eat loads of nuts and they are packed with cals.
And starting from tomorrow extra cals will be added with my morning mixture with my supplement :)
 
Had a nice workout yesterday, was soo tired after tho..

Session included: Leg/abs

-Squats 1x10 (135lbs) 2x8 (180lbs)
-Seated Leg raises 1x15 1x12 1x8 (theres no labelling on the rack so i dont know what the weight goes up in :( Will have to find out.
-Seated Leg press 3x8 (360lbs)
-Seated Calf raises 1x20 (level 10) 2x15 (level 12) dont know the weights again...

-1x20 1x15 70 Deg decline situps.
-2x15 on this other situp bench (does abs and lower back)

Like i sometimes say, it doesnt look much but i was ****ed. I want to improve on squats, i can do heavier than that, it just depends whether i go all the way down or to parallel. These were all the way down and it just ****ing kills me!
 
Keep on rocken yourself, BigTOM!

Feel the thunder under your FEET. Visualize the HEAT. And, you will never be BEAT! Isnt this NEAT! ;)

You Are Not Tired:

Being TIRED is fricken FIRED and energy is HIRED!. Because your AQUIRED motivation is to be DESIRED and INSPIRED, and ADMIRED!

From the START your opened your HEART because your were SMART, and this was not a temporary brain FART, and will build your work-of-ART!


KEEP STRONG!


ROCK ON, young man ;)

I wish you all the best in your training! BUH! with tired.....HEHEHE :)


Chillen
 
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Ill put in Saturedays workout..

Session Included: Shoulders

-BB Shoulder Press 3x8 (135lbs)
-BB Seated Military Press 3x10 (roughly 90lbs)
-Seated Machine press 2x8 (75lbs) 1x4 (110lbs) 1x10 (50lbs)
-Arm raises 1x10 2x8 (40lbs each arm)
-Shrugs 3x8 (135lbs)

Didnt have much time, Was a bit of a light workout was this aswell...o well.
 
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In tonights workout my main aim was to find out my 1RM Deadlift. But i had to stop at 315lbs because my back was hurting. I could of added another 45lbs on to that lift, but i didnt want to hurt my back anymore so ima try next week.

Session included: Back/Biceps

-DL's 1x10 (135lbs) 1x6 (225lbs) 1x1 (315lbs) had to stop there - back hurt.
-Pull ups (close grip) 3x2 - had no spotter today.
-Lat pulldowns (behind head) 3x8 - Still dont know what each weight on the rack weighs!!
-Seated Cable Rows 2x8 (60lbs) 1x5 (70lbs) i think its measured in lbs anyway...lol
-Machine pulldowns 2x8 1x6 (180lbs)
-Bent over DB rows 1x10 (50lbs each arm) 1x6 (67lbs)

-DB Curls 1x9 1x7 1x6 (22lbs)
-'w' bar curls 3x10 (45lbs)

An ok workout, bit guttered about the DL's i wanted to find out my max 1 rep lift. Maybe it was my form, but ima try next time :)
 
Was a really tired session today, i dunno whether it was to do with my eating or my sleep or both!

And again trained on my own!!

Session Included: Chest/Tri's

-Flat DB Press 1x10 (115lbs) 1x6 1x5 (135lbs) 1x5 (115lbs) - so ashamed
-Incline BB Press 3x6 (112lbs) - so ashamed
-Cable Crossovers 2x8 (40lbs each arm) 1x8 (30lbs) - i think its in lbs anyway!
-Seated Machine Press 2x6 1x5 (135lbs)
-Pushups to failure - in todays case....not many
-Skull crushers 3x8 (roughly 45lbs)
-Seated Machine Pushdowns 3x6 (180lbs)
-Cable Pushdowns 1x10 3x8

Im so pissed off, i was so weak. Iv never lifted so light, i lifted better than this like 6 months ago! I just dont know what was wrong with me, i think im just simply tired.

The skull crushers, i realised i wasnt doing them properly before so i lowered the weight and iv now perfected them.
 
Will be legs today...Im planning on improving my form on squats, i still dont think iv got it to perfection. So my plan is im gonna do 20 reps with 90lbs to start with, and maybe add a bit more. Im just gonna keep them light.
 
you're doing 20 rep squats, like the hardcore way, or just 20 rep squats? Is your goal endurance with them?

Also, take a vid of your squat form if you have a camera, I'd love to see it and I'm sure many could help you with your form. Believe me, form is never perfect, it's something one has to work on their entire lifting life.
 
I was gonna do just 20 reps squats. I'v been thinking of going the hardcore way but im training on my own today again i think so i really would like someone spotting me.

If i cant take a video at gym ill try do it a home, just so you can see how im doing them ;)
 
Didnt train on my own today..

Session included: Legs/abs

-Squats 1x10 (112lbs) 2x8 (180lbs) - soon im gonna really put it up
-Seated Leg raises 1x15 (5th weight down) 1x10 (7th down) 1x8 (8th down)
-Seated Leg Curls 1x15 (70lbs) 2x10 (110lbs)

-Decline sit ups 2x12
-Crunches 1x30 1x20

-3mins flat out on the step machine

The stepper f*cking killed me! Looks like i didnt do much lifting for my legs but man did i feel it.

Like i keep saying i need to up my squat weight, but im just getting my form perfect. about 5 months ago i was squatting 225lbs BUT i had bad form and i dont even think i got to parallel!
 
Tonight will be a shoulder day, but tomorrow iv got a cardio day (for once).

-First i will be doing some boxing on my new, free standing punch dummy.
-then it will be more boxing on the jab pads :)
-then im having a long game of football (A.K.A soccer)

Gonna start doing this once a week, it will definately help my breathing and fitness, which may also aid in helping get bigger lifts.
 
Session included: Mainly Shoulders

-DB OH Press 3x8 (90lbs)
-BB OH Press (behind head) 3x8 (90lbs)
-Upright Rows 3x10 (90lbs)
-Straight arm raises 1x8 (8lbs :) 2x8 (5.5lbs) - was very nice form tho and controlled ;)
-Shrugs 3x8 (157lbs)
-Just finished off with a random 135lb bench press set to failure.
 
Trained alone again!

Session Included: Back/Bi's

-Deadlift 1x12 (135lbs) 2x8 (225lbs) Will go heavier next time - Prob do triple reps
-Close grip pullups 3x2 - no spotter to do more
-Lat pull downs (behind head) 1x10 2x8 - sh!t i forgot what weight i used but i no it was significantly more :)
-Seated Cable rows 1x10 (60lbs) 2x8 (70lbs) todays i felt much stronger with these at least, compared to my last workout :):):):)
-Machine close grip pulldowns - 3x8 (180lbs)

-BB curls 3x6 (55-60lbs) i dont know how much this bar weighs
-Reverse BB curls (roughly 30lbs) 1x12 2x10
-DB curls 2x8 (roughly 25lbs) felt tired by this point

-With time left over, awaiting my ride home i thought id just finish with some BOR's 3x cant remember lol, (122lbs)
 
Today my body feels nice and tired and achy.

But my upper back is sore aswell, like where my shoulder blades are, bit lower than my traps. could that be from deadlifts?

I never really get the achy feeling in that area so just wondering..
 
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Rows never get there tho, i usually only feel it in my lats. Well anyway its no big issue, was just curious :)
 
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