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  #91  
Old 10-29-2009, 10:53 AM
Gregsimo Gregsimo is offline
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yeah, im targetting back width so im doing everything wide grip for the next few workouts, then im going to start doing pendlay rows and mixed grips on pullups and pulldowns for overall development.
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  #92  
Old 10-29-2009, 01:12 PM
Gregsimo Gregsimo is offline
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day 52
weight 163.9lbs

Chest, tris

Bench press
154x5x2
154x4

Decline flyes
30'sx9
27.5'sx11
25'sx13

Dips
BWx13
BW+5kgx9
BW+10kgx7 (PR)

CGBP
110x8
104.5x8
99x8

Tricep pushdown (straight bar)
105.5x13 (PR)drop 80x7
105.5x9 drop 80x6
100x9 drop 80x5

Not a very good workout, my strength has gone down slightly on bench press and my CGBP sucked today, yet i hit PR's for dips and tricep pushdowns, thats life i suppose. Next time im ditching the flat bench press, replacing it with incline bench press and working in a hypertrophy rep range. Then i'll swap back in a few weeks time.
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  #93  
Old 11-02-2009, 01:20 PM
Gregsimo Gregsimo is offline
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day 56
weight 162.3lbs

Deads, shoulders, forearms

Deadlifts
132x5x2
176x5x1
220x3x1
242x2x1
264x5x1 (PR)

OH BB press
44x5x2
66x5x1
83.5x3x1
99x2x1
104.5x5x3 (PR)

Upright Rows w/ side raises
80x10/20'sx8
80x7/15'sx10
70x8/15'sx9

Reverse wrist curls w/ wrist curls
30x14/50x14
25x14/40x12
25x13/40x12 all sets a PR

I have given this workout 10 out of 10, i broke my PR for OH press after 2 weeks of trying, deadlifts i have hit PR's every workout and my forearms are responding very well to doing supersets. Deadlifts are now beginning to feel heavy and i dont think i could have got another rep so i might have to think about slowing down the weight increases.
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  #94  
Old 11-03-2009, 12:07 PM
Gregsimo Gregsimo is offline
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Day 57 (creatine loading phase day 1)
weight 162.5lbs

Legs

Squats
44x5x2
88x5x1
121x3x1
148.5x2x1
170.5x5x3

Seated calf raises
4px14 (1,5,15 candence) 1 minute rest
4px11 (1,3,5 candence) both a PR

45' leg press
385x12
407x10
407x8 (PR)

Seated hamstring curls
77x15
88x11 (PR)
88x10

Squats are beginning to feel comfy again, so i'm going to start a hypertrophy cycle on them next week, everything else went well today, hit a PR for leg press and broke the 400lbs mark . Even tho im adding atleast 1 rep to my calve workouts each week im not seeing amazing results for size increase, only changes have been to definition. Im going to change back to standing raises for a month then after that if they still aren't growing much i'll try occlusion.
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  #95  
Old 11-03-2009, 08:16 PM
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Ellingham Ellingham is offline
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hows things going mate? I have finally got settled in my new house, and sorted things out. I had to redo my whole room, flooring, painting, running cables etc... i put together my bench, power rack, lat low pulley and all that, all my supps are here so it's time to kick off. I'm starting this monday so i'm gonna start up a journal in a couple days hopefully you'll follow along
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  #96  
Old 11-03-2009, 08:24 PM
Gregsimo Gregsimo is offline
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yeah definately will be following. Things are going well, im up to 160-165 lbs my strength is improving well and im totally motivated at the minute. And im looking forward to changing things up a bit, im scrapping the 4 week routines and following a hypertrophy, power and strength routine doing everything on a 3 day split.
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  #97  
Old 11-05-2009, 12:50 PM
Gregsimo Gregsimo is offline
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Day 59, creatine loading day 3
weight 164.0lbs

Back, forearms

Wide grip pullups
BWx10 (PR)
BWx7
BWx5
BWx4

Lat pulldowns
121x10
132x7
132x6

Pendlay Rows
132x10
132x7
132x6

Reverse preacher curls
40x14
40x11
35x11

Behind back wrist curls
88x15
88x11
77x13

I liked my workout today, i was full off energy and really pleased that i hit double figures for wide grip pullups. I tried reverse preacher curls to mix things up and re-introduced pendlay rows as my back is now fully recovered after injuring it a couple of weeks back.
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  #98  
Old 11-06-2009, 01:50 PM
Gregsimo Gregsimo is offline
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Day 60, creatine loading day 4
weight 164.2lbs

Chest, tris

Bench press
154x5x3 (finally)

Incline flyes
30'sx9
27.5'sx8
25'sx9

Dips
BW+5kgx10
BW+10Kgx6
BW+15kgx3 (all PR's)

CGBP
110x7
99x8
99x7

Tricep pushdowns (straight bar)
105.5x13
105.5x10
105.5x9

This was a very good workout, finally back to where i was on bench press about 2-3 weeks ago, although i know i should be lifting more than this! dips are improving week on week and my triceps are exploding from the CGBP and pushdowns. On this workout i concentrated on strict form on isolation exercises and counted my rest times to the second, its something i need to concentrate on since im starting a hyper/power/strength routine next week.
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  #99  
Old 11-07-2009, 06:42 PM
Gregsimo Gregsimo is offline
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7th Oct ----- 7th Nov

height 5' 11''
Weight 11st 4lbs ----- 11st 9lbs (163lbs)
Waist 33.1" ----- 33.5" (+0.4)
Chest 40.1" ----- 40.1"
Biceps 14.3" ----- 14.5" (+0.2)
Forearms 11.2" ----- 11.3" (+0.1)
Thighs 22" ----- 22.4" (+0.4)
Calves 13.2" ----- 13.5" (+0.3)

Not the best progress this month, still not really developing any upper body width despite blasting my lats with lots of wide grip exercises, although they do look more developed than this time last month. My calves have responded well to DC and are growing.

Strength.
Squats ~ 240 (before injury)
Bench - 190
Deads - 295
OH press - 125

My strength on squats has hit a stop due to injury but im hoping to lift over 210 again soon. Bench, deads and OH press are increasing nicely, especially deadlifts. I didnt expect to hit 290-300 until next year but ive done it already.

Goals for the next 4 weeks
- Deadlift 320
- Squats back to where i was ~240
- Bench 205
- OH press 135
- Gain another 4-5lbs as lean as possible
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  #100  
Old 11-07-2009, 10:12 PM
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I tried eating alot today to ease me into my new way of eating, i missed breakfast as i woke up late (not the best start) but have a look at what i ate and see if you could estimate the cals for me

meal 1 - 3 whole eggs, 2 slices of soy and linseed bread, whey shake made from 200ml whole milk,150 ml semi skimmed. my whey is 24g protein 118cals

meal 2 - 2 slices of soy and linseed bread with one can of tuna in brine

meal 3 - oat and whey shake made with 400ml semi skimmed milk, 60g oats and 24g of protein

meal 4 - 1 roast chicken leg, handful of roast potatoes, carrots, broccoli, kayle and 4 yorkshire puddings

meal 5 - milk protein isolate shake, which is 36g protein made with 300ml semiskimmed milk

i estimated like 2800 cals, maybe like 220g protein, 160g carb, 90g fat
but i feel that my calculations are way off
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