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  #131  
Old 11-28-2009, 03:31 PM
Gregsimo Gregsimo is offline
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Day 82
Weight 165.6lbs

DE Bench and Deadlift
DE bench press
93.5x3x8 (50% of 1RM) (1 minute rest bewteen sets)

DE deads
154 singles x 10 (1 minute rest between)

CGBP
110x12
110x11
110x9

Nice workout today, DE work for bench was solid, and deadlifts felt much better today, my form has improved on these in the past 2 weeks and im looking forward to hitting a new PR in 3 days time. I'm vastly improving on CGBP, i only started doing these 2 weeks ago and im getting more reps or using a higher weight every workout. Next time round i'll be going much heavier, in the 6-8 rep range.
Monday is Heavy squats with some assistance exercises targetting the quads afterward.
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  #132  
Old 11-30-2009, 01:15 PM
Gregsimo Gregsimo is offline
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Day 84
Weight 166.3lbs

Heavy Squats
Squats
187x5x3

http://www.youtube.com/watch?v=1f8SjNH0JSk

Seated calf raises
4px15 (PR), (1,5,15 cadence)
4px10 (1,3,5)

45' Leg press
352x12
374x10
396x10

Cardio, 10 mins 6% incline @ 4.1mph

This was a fantastic workout today. I got in a groove on squats, they felt so easy, i've also uploaded a vid so people can check my form as im going to start upping the weights toward my 5RM next time, i want to ensure my form is faultless. Managed a new PR on calf raises and after the second set i could barely walk, leg press was a walk in the park aswell, going heavier next time.
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Last edited by Gregsimo; 11-30-2009 at 01:25 PM.
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  #133  
Old 11-30-2009, 05:37 PM
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Ellingham Ellingham is offline
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Nice squats mate, i missed doing them today, but i have a good couple days rest and i will be doing them on thursday, iv'e put on another 4lbs this week so its coming along. And is that a Torres shirst i spy? you scouser
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  #134  
Old 11-30-2009, 06:26 PM
Gregsimo Gregsimo is offline
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it is indeed, i was in a good mood cos of yesterdays game. 4lbs a week is insane. it will soon begin to taper off.
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  #135  
Old 11-30-2009, 06:45 PM
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Ellingham Ellingham is offline
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Quote:
Originally Posted by Gregsimo View Post
it is indeed, i was in a good mood cos of yesterdays game. 4lbs a week is insane. it will soon begin to taper off.
I wern't as happy as you with yesterdays game, we got a beating by chelsea how long do you think before it tapers off because by next monday i would have been eating my new diet for a month and if i put on another 4lbs this week i would have gained near enough 16lbs in 4 weeks
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  #136  
Old 11-30-2009, 07:17 PM
Gregsimo Gregsimo is offline
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few more weeks, you'll gradually decrease in gains, down to 1-2lbs a week shortly, 16lbs is a lot in that amount of time, just make sure the gains arent fat
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  #137  
Old 11-30-2009, 07:45 PM
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Ellingham Ellingham is offline
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Quote:
Originally Posted by Gregsimo View Post
few more weeks, you'll gradually decrease in gains, down to 1-2lbs a week shortly, 16lbs is a lot in that amount of time, just make sure the gains arent fat
suppose we will have to wait and see, as soon as the double chin starts appearing i'll know if i'm gaining to much fat, but i'm not entirely bothered it's cold out so i'll be wearing a couple layers, plus i can always get a scarf to hide the chins I just banged in todays meals into calorie king and it looks this is the results:
carbs-441g
fat-63.9g
protein-270g
fibre-52.7g
cals-3098
and it -259 cals for my weight training
i wonder how accurate that is?

oh and i'm not sure if you know about this site www.bulkwhey.co.uk i know the guy who runs it and he has some high quality stuff at good prices so check it out if you want.
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  #138  
Old 12-01-2009, 07:54 PM
Gregsimo Gregsimo is offline
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Day 85
weight 166.1lbs

Heavy Bench press
Bench press
165x5x2 (PR)
159.5x5

OH press
99x5x3

Dips
BW+15kgx5
BW+10kgx6
BW+10kgx5

This was a bit of a mixed up workout, bench went well, managed 165x5x2, just! so knew i had to drop the weight to get 5 reps. i should get 165x5x3 next time round.
Doing OH press i couldnt even lift what i have managed 5x3 on in the past. I'm considering giving it a day on its own, or switching to seated OH press for a change up. Dips were ok, nothing sepcial.
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  #139  
Old 12-03-2009, 11:45 AM
Gregsimo Gregsimo is offline
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Day 86
weight 166.8lbs

Heavy Deadlifts
Deadlifts
275x4x1

Wide grip pullups
BW+5Kgx6
BW+5kgx5
BWx6

My deadlift form sucks, ive done a video and it is too embarrassing to upload, my back rounds when i lift the weight and it rounds on the negative aswell, to top it off ive done my lower back in again. I'm going back to basics on it and im going to perfect it, just mgiht need a week off first to let yet another back injury heal
I get the feeling the weight is too heavy for me as my upper back rounds when i lift the weight no matter how hard i try to stop it and my whole back rounds on the negative despite my best efforts to keep it straight.
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  #140  
Old 12-03-2009, 01:23 PM
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Upload it anyways, we can critique and try to help you out. We are not the type of website that will flame you.
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