★☆★debrovnik's bodybuilding expedition★☆★

[debrovnik]

It dawned on me about 6 months ago that despite going to the gym for about 5 years, I'd never really tried real 'bodybuilding'. Sure, I'd pushed some weights around but all I'd been doing was concentrating on moving the weight, not working the muscle.

After lurking in this section for a while and seeing the awesome results you guys get, I've decided to man up and try some 'real' bodybuilding. I'm going to get serious and put my total focus into building some serious mass and in time, competing in my first natural bodybuilding competition.

Weaknesses

It's going to take some time before I'm happy to step on stage as I have some weaknesses I need to work on! These are:

Traps
Quads & Hams
Calves
Bi's & Tri's

Although my arms are a decent size (around 17") I have very long and flat biceps which is quite annoying, I really want to grow these.

Training

I'm kicking off my new regime with an entirely new split that alternates between a heavy, low rep week and a lighter, high rep week. I've never tired this before so we'll just have to see how it goes!

Split: Abs are done at least 3 days per week

1) Back
2) Shoulders & Tri's
3) Rest
5) Legs & Bi's
6) Chest
7) Rest

I weighed in at 185.2lbs this morning at about 11-12% bodyfat, I'm currently eating about 3,200 cals per day.

To give a vague idea of what I'm looking like at the moment, here are a couple of pics I took a little while ago, I have ZERO pump in either photo and the light is pretty 'soft'.

http://img194.imageshack.us/img194/5453/dscf0028t.jpg

http://img43.imageshack.us/img43/1930/dscf0026copy.jpg

My aim is to add a good 10 to 15lbs of solid mass before I enter a competition, so it may be a while! :D

[bizzlewood]

good luck mate

p.s good forearms

[debrovnik]

Back - Light, High Reps

Wide Grip Pull-Ups

x12
x12
x12
x12

DeadLifts

225 x 16
275 x 14
315 x 12
335 x 12

Lat Pull Downs

140 x 12
150 x 12
160 x 12
160 x 12

Rows

110 x 12
135 x 12
155 x 12
155 x 12

Pullovers (Machine)

225 x 12
245 x 12
275 x 12

Close Grip Pull Downs

155 x 12
155 x 12
155 x 12

[ronin_ts]

Best of Luck :).....I can see what you mean with your biceps...but hey you've taken the challenge and its gonna be one hell of a ride :)

[bizzlewood]

hammer curls across the body helped my bicep peak

[debrovnik]

Best of Luck :).....I can see what you mean with your biceps...but hey you've taken the challenge and its gonna be one hell of a ride :)

Yeah, it's annoying: that isn't the best of photos but it gives a fair idea, it's something I really need to work on. They look fine in a MM pose, it's just the front shot that really highlights it.


hammer curls across the body helped my bicep peak

Thanks bro - I'll add them into my training!

[spirit3530]

1st page for the quest of realizing potential





front row for hater drama

[J_Bo]

Good deal!

You already have a some good size and density, and you're already pretty lean, so I think you're in a great place to put together a great bodybuilding physique!

[Blazed]

I'm in for this one. I think at your height you already have a good base to work with. You would make one really mean LW.

[stayfit2008]

Oh Boy,..here we go,....Mr. Big guy making a splash,....:) Seriously tho,..I hope you get things dialed in. You look to have a good base,..lets see them wheels! Watch out for us skinny guys!

[debrovnik]

1st page for the quest of realizing potential
front row for hater drama

LOL - always drama ;)


You already have a some good size and density, and you're already pretty lean, so I think you're in a great place to put together a great bodybuilding physique!

Thanks man!


I'm in for this one. I think at your height you already have a good base to work with. You would make one really mean LW.

Cheers dude - time will tell, I've got a long way to go but I'm looking forward to it!


Oh Boy,..here we go,....Mr. Big guy making a splash,....:) Seriously tho,..I hope you get things dialed in. You look to have a good base,..lets see them wheels! Watch out for us skinny guys!

Ha ha! I still kept the Avi to remind me! ;)

I'm afraid wheels are staying hidden for the moment, I've got some work to do! If you check out my vids in my bodyspace I've got a squat vid in there up to 440lbs, I've got the strength, just need to add the mass! :D

As I said in my original post, I've spent too long lifting the weight and not working the muscle!

[J_Bo]

I'm afraid wheels are staying hidden for the moment, I've got some work to do! If you check out my vids in my bodyspace I've got a squat vid in there up to 440lbs, I've got the strength, just need to add the mass! :D

As I said in my original post, I've spent too long lifting the weight and not working the muscle!

That's not a bad place to be, though. I used to have good leg strength but not good legs, and once I focused on the volume, and started taking a bodybuilding approach to training them, they started growing fast. If you train like a bodybuilder, after you've already built the strength, you can get big in a hurry.

[Squizzzer]

looking good dude....

on the bicep thing....
1 theyll look better when you lean out....
and 2. bend the elbows more...and suppinate the hand...

[debrovnik]

That's not a bad place to be, though. I used to have good leg strength but not good legs, and once I focused on the volume, and started taking a bodybuilding approach to training them, they started growing fast. If you train like a bodybuilder, after you've already built the strength, you can get big in a hurry.

That's good to hear! I did one 'volume' set last week and WOW my legs have only just recovered!

I've decided to lay off the back squats as they hurt my knees so I'm focusing on front squats which feel fine. I'm really hoping they'll grow as although they can shft weight, they don't really look like the can!!! If you know what I mean!


looking good dude....

on the bicep thing....
1 theyll look better when you lean out....
and 2. bend the elbows more...and suppinate the hand...

Just went and tried the suppination + elbow bending: wow, what a difference!

[olibeast]

Awesome, i remember your last workout log and it was great. Defo in on this!

GL on your journey to the stage!

[RiverRock]

hammer curls across the body helped my bicep peak

this. good luck man.

[debrovnik]

Shoulders & Tri's -Light, high reps

A slight issue here as I've got a bit if a dodgy shoulder which holds me back on shoulder exercises. This is the first time I've done Mil Press in about 4 months so it looks like my shoulder is improving a bit which must be good news, still, I'll have to go easy on it!

BB Mil Press

110 x 12
135 x 12
135 x 12
135 x 12

Weighted Dips

BW+55 x 12
BW+65 x 12
BW+75 x 12
BW+55 x 16

Dbell Lateral Raises

35's x 12
35's x 12
35's x 12
35's x 12
35's x 12

Scull Crushers

75 x 12
82.5 x 12
82.5 x 12
90 x 12

Close Grip Shoulder Press (machine)

120 x 12
140 x 12
140 x 12
120 x 12

Tricep Cable Pushdowns

155 x 12
175 x 12
165 x 12
155 x 12
155 x 12
155 x 12

[debrovnik]

Shoulder & Tri's - light

Mil Press

50kg x 12
60kg x 12
60kg x 12
60kg x 12

Weighted Dips

BW+25kg x 12
BW+30kg x 12
BW+35kg x 12
BW+25kg x 16

Dbell Lateral Raises

15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12

Skull Crushers

35kg x 12
37.5kg x 12
37.5kg x 12
40kg x 12

Shoulder Press Machine - close grip

60kg x 12
70kg x 12
70kg x 12
60kg x 12

Tricep Pushdowns

70kg x 12
80kg x 12
75kg x 12
70kg x 12
70kg x 12
70kg x 12

[debrovnik]

Shoulder & Tri's - light

Mil Press

50kg x 12
60kg x 12
60kg x 12
60kg x 12

Weighted Dips

BW+25kg x 12
BW+30kg x 12
BW+35kg x 12
BW+25kg x 16

Dbell Lateral Raises

15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12

Skull Crushers

35kg x 12
37.5kg x 12
37.5kg x 12
40kg x 12

Shoulder Press Machine - close grip

60kg x 12
70kg x 12
70kg x 12
60kg x 12

Tricep Pushdowns

70kg x 12
80kg x 12
75kg x 12
70kg x 12
70kg x 12

[debrovnik]

Shoulders & Triceps - lightweight, high reps

Mil Press

50kg x 12
60kg x 12
60kg x 12
60kg x 12

Weighted Dips

+25kg x 12
+30kg x 12
+35kg x 12
+25kg x 16

DBell Lateral Raises

15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12

Scull Crushers

35kg x 12
37.5kg x 12
37.5kg x 12
40kg x 12

Shoulder Press Machine

60kg x 12
70kg x 12
70kg x 12
60kg x 12

Tricep Push Downs

70kg x 12
78kg x 12
75kg x 12
70kg x 12
70kg x 12


Decent training session, I've got quite a bad left shoulder which has been holding me back, today was the first time in about 4 months that I've done any over head work at all, felt good to be back doing some mil press, although it was a bit sore!

Food - Cals for the day came to 3288.

Protein: 308g
Carbs: 294g
Fat: 94g

[olibeast]

Im always in blown away by your strength! Great numbers for a 'lightweight' routine!

Nice volume aswell.

[debrovnik]

Thanks buddy! :D

I'm not hugely strong any more, I'm not training for strength, I'm after muscle mass! :cool:

I do think that my volume is a little on the large side but I'll see how it pans out over the next few weeks - I don't feel sore at all today so I'm hoping that's a good sign!

Not particularly looking forward to squats tomorrow morning, especially as I'm going on a 5 hour hike up in the Welsh hills in the afternoon!!!!

[stayfit2008]

Why are you increasing Volume? I would think diet along with high intensity low reps, 4-8 would bring you in shredded and full. Be careful not to overtrain during your prep,..just my .02$

[debrovnik]

Why are you increasing Volume? I would think diet along with high intensity low reps, 4-8 would bring you in shredded and full. Be careful not to overtrain during your prep,..just my .02$

Someone didn't read my original post :D I'm bulking!

Basically I've made the decidion to compete in my first show in about 18 months time - this is my log during my preperation period where I gain some mass and bring up my weak points.

This is just the start of my journey!

[stayfit2008]

Someone didn't read my original post :D I'm bulking!

Basically I've made the decidion to compete in my first show in about 18 months time - this is my log during my preperation period where I gain some mass and bring up my weak points.

My bad,...I'm on the same path as you. I'm going to bulk for about the same amount of time then prep for a comp again. I want to come in Massive for my first Pro Show!

[debrovnik]

My bad,...I'm on the same path as you. I'm going to bulk for about the same amount of time then prep for a comp again. I want to come in Massive for my first Pro Show!

Cool - I'll be following you log!

Basically, I've been lifting weights for ages but have just never focused an intelligently building mass, I've just been content to chuck around some decent poundages and expected mass to come along as byproduct. The typical "dumb meathead" approach! :D

Now I've realised that if I want to compete and do well, I need to build a "complete" physique. It's a new challenge but I'm quite excited by the propect!

[stayfit2008]

As far as legs,..You train them,...they will grow. I like to think I am some sorta testiment to this. 18 months ago I was excited to get 305 for 4 reps,...Now I am pushing 405 for reps! leg size will grow,..push yourself,..your wheels are stronger than what your mind will tell you.

[extremenergy3]

Whoa! You've got a great base to "start" your bodybuilding career! Damn, you look heavier than 185 to me.

Also, do you really live in Japan? hahaha my friend lives in Japan now. White. Totally yellow fever! Loves the culture (and the women :p)! I gotta go there to snowboard some time haha

[debrovnik]

As far as legs,..You train them,...they will grow. I like to think I am some sorta testiment to this. 18 months ago I was excited to get 305 for 4 reps,...Now I am pushing 405 for reps! leg size will grow,..push yourself,..your wheels are stronger than what your mind will tell you.


Wow!!! 405 for reps!!?!? :eek: I'm truely impressed!

I'm going easy (weight wise)on my legs to begin with, I did a lot of heavy squatting at an early age which has some knee issues, not that bad, but nothing I want to aggravate. I'm finding front squats a lot easier on my knees, although the weight I'm moving isn't that massive, it's actually quite embarrassing! Anyway,I've left my ego at the door and if it's light weights I need to start myself off, lightweights it'll have to be!


Whoa! You've got a great base to "start" your bodybuilding career! Damn, you look heavier than 185 to me.

Also, do you really live in Japan? hahaha my friend lives in Japan now. White. Totally yellow fever! Loves the culture (and the women :p)! I gotta go there to snowboard some time haha

Thanks buddy! :) I'm fluctating between 184 and 186 right now but the scale will start to creep up soon!

Have to admit, I'm not in Japan, I'm actually in the UK! Not that exciting! :D

[J_Bo]

Does using a BB on Mil Press give your shoulder problems? If so, I found DB's seem to be quite a bit better, and because of the stability involved can actually be kind of a rehab.

[debrovnik]

Does using a BB on Mil Press give your shoulder problems? If so, I found DB's seem to be quite a bit better, and because of the stability involved can actually be kind of a rehab.

It's strange, I actually find dbells are the worst, I can't really go beyond 50's without some serious pain.

I've avoided all 'above head' presses for ages, hopefully this marks their return!

[debrovnik]

Legs & Bi's

Right, I'm sure everyone's going to have some good laughs at the 'baby weights' I used in my leg session - in my defense, I've only just started front squats but damn, these sets of 12 were hard!! It felt more like a cardio session!! I won't lie, these absolutely ruined me.

Front Squats

60kg x 12
90kg x 12
100kg x 12
90kg x 12
95kg x 12

BB Curls

40kg x 12
40kg x 12
42.5kg x 12
45kg x 12
45kg x 12

Cross-Body Hammer Curls - thanks bizzelwood!

17.5kg's x 12
15kg x 12
15kg x 12
15kg x 12

BB Bar only curls

x 40

Leg Extentions

115kg x 12
110kg x 12
110kg x 12
110kg x 12

Reverse BB Curls

30kg x 12
25kg x 12
25kg x 12
25kg x 12

[bizzlewood]

how did the cross the body hammer curls work out mate?

[J_Bo]

I don't think anyone thinks 225 for 12 is "baby weight" brah!

Nice job. Stick with 'em and I think you'll be very happy with the results.

[debrovnik]

how did the cross the body hammer curls work out mate?

They were good, MUCH harder than I imagined! Gave me some serious burn! :D


I don't think anyone thinks 225 for 12 is "baby weight" brah!

Nice job. Stick with 'em and I think you'll be very happy with the results.

He he! Well, after stayfit talking about repping out his 405, loading up my 225 seemed a little weedy!

My legs have this weird, dull tired feeling to them today, plus I've had a bit of a hangover from going out last night! I had a friend and his girlfriend come up from London, a very civilised dinner at a seafood restaurant turned into a bit of a red wine drinking session, followed by a few cocktails, followed by a trip to a club, followed by a 3am taxi ride home!

Not good for a Wednesday! :D

[olibeast]

strong front squats and great endurance!

[bizzlewood]

They were good, MUCH harder than I imagined! Gave me some serious burn! :D


good job mate you should see a peak in no time

[jked4life]

Hey, I've definitely got to subscribe to this. Looks like you have a good base to build from. Squats are always difficult in the beginning. It took me a long time to get my squat strength up. Focus on form and do it right with the low weights, then move up. I've had success using all the rep ranges too. Don't stick with just low reps or just high reps, switch it up.

[williammorgan]

Those numbers are gonna jump up in no time, especially with a solid nutrition plan - plus, they are hardly baby weights. 100k front squat is nice, especially for 12.

[debrovnik]

Chest & Abs

Pretty good session tonight, REALLY pleased with my numbers on the bench, really surprised myself! Did Abs in between all of my sets, alternating between leg raises on the bench with a 10kg Dbell between my feet and hanging ab raises with a 7.5kg dbell between my feet.

Bench

80kg x 12
100kg x 12
100kg x 12
100kg x 11

Incline Dbells

32.5kg Dbells x 12
35kg Dbells x 12
32.5kg Dbells x 12
32.5kg Dbells x 12

Incline Bench

85kg x 8
75kg x 8
75kg x 8

Weighted Dips

BW+25kg x 9
BW+20kg x 9
BW+15kg x 9


The final set on the bench seriously took it out of me - hence the low numbers for the rest of my workout - every set was done to exhaustion.

Quite amusing to see that I bench more than I front squat! :D

[olibeast]

nice benching. i would love to be able to stick on 2 plates and rep it out like nothing!

nice work man.

[debrovnik]

nice benching. i would love to be able to stick on 2 plates and rep it out like nothing!

He he! It was a real suprise, I didn't think I'd get past 8! Time for us to go to bed, it's almost 2am! I've been watching 24 - what's your excuse!?! :D

[olibeast]

He he! It was a real suprise, I didn't think I'd get past 8! Time for us to go to bed, it's almost 2am! I've been watching 24 - what's your excuse!?! :D

yeah, im slipping into bad habbits again. im just up late eating, going to have one more meal then bed! :)

[DavidKH]

Subbed, looking big and cut in those first shots. Side note are you from the UK

[J_Bo]

My bench and front squat numbers are actually pretty similar. I don't it's too uncot to be the case.

[stayfit2008]

Dont let your mind dictate how much you can squat,..let your legs tell you!

I remember my first prep for the Olympus 2008 I started with 225lb. squats for a few reps, I didn't really challenge myself. I let my mind get psyched out over the weight and would maybe venture up to 275lbs. After that comp. I really put int he effort to bring the legs up,..challenging myself with greater weight and deeper form. I am off my last comp. for 2009 and am going back into it lightly and I don't even bat an eyelash squating 315 for 2 sets of an easy 8reps deep. My goal will be getting 405lbs. for 8r next,..then I'll shoot for another goal after that. The point is,..your legs are stronger than what your mind tells you.

[williammorgan]

Some nice lifts there mate. How much rest do you have between sets, because your numbers and weights are staying fairly high with each set, so doesn't look like you're getting too fatigued?. Good stamina!

[debrovnik]

Dont let your mind dictate how much you can squat,..let your legs tell you!

I remember my first prep for the Olympus 2008 I started with 225lb. squats for a few reps, I didn't really challenge myself. I let my mind get psyched out over the weight and would maybe venture up to 275lbs. After that comp. I really put int he effort to bring the legs up,..challenging myself with greater weight and deeper form. I am off my last comp. for 2009 and am going back into it lightly and I don't even bat an eyelash squating 315 for 2 sets of an easy 8reps deep. My goal will be getting 405lbs. for 8r next,..then I'll shoot for another goal after that. The point is,..your legs are stronger than what your mind tells you.

I really need to smash my legs - unfortunately my gym isn't really geared up for it! There's a squat rack and a leg extention but that's it - not even a bloody calf raise!!! so annoying!!! I'm going to be really focusing on my front squats!

I used to do competitive weightlifting so I try not to let the iron psyche me out! :cool:


Some nice lifts there mate. How much rest do you have between sets, because your numbers and weights are staying fairly high with each set, so doesn't look like you're getting too fatigued?. Good stamina!

Cheers buddy - I usually take a fair bit of time between my sets, one wouldn't want to break a sweat now, would one!?!? :D

On a side note, I think I might have slightly overdone it with my chest session, my front delts are seriously sore!!!

[debrovnik]

Training Sat 31st

Two days of RUBBISH training this weekend! Really disapointed to be honest! On the Saturday I didn't get to the gym until really late meaning that I only had 40 mins - decided to do some cardio on the cross trainer.

20 mins, Level 16, 51-55 RPM - 337 calories burned

[debrovnik]

Training - Sun 1st

I'm going to blame my weakness on the Halloween party I went to last night, I didn't drink too much, only 3 cocktails over an evening, but I didn't get home till past 3am - whatever, it wasn't great. My aim was to try and do a few reps on the deadlift with 190kg, to see how I compared to Mr. Morgan ;) - didn't fair too well!

Deads

90kg x 5
120kg x 5
150kg x 5
180kg x 5
190kg x 2
170kg x 5

Weighted Chins

BW+25kg x 5
BW+30kg x 5
BW+25kg x 5
BW+20kg x 6
BW+20kg x 6

Bent Over Rows

After the weighted chins, I could have really done with some straps for these; my grip was really holding me back.

90kg x 5
100kg x 5
90kg x 8
95kg x 5

Lat Pull Downs

91kg x 5
98kg x 5
98kg x 5
91kg x 5

Dbell Curls

25kg's x 5
25kg's x 5
22.5kg's x 5
22.5kg's x 5

Seriously useless session, I'm still not really 'feeling' the sets of 5 but I'm sure I'll get used to them, I never actually feel like I've done any work at the end of the session.

Just for fun, my friend and I tried some one handed snatches, was really pleased with 50kg!! (Although I did almost drop it on my face :D )

[williammorgan]

190 for 2 is still no poor effort.

What's your diet like mate?

[debrovnik]

190 for 2 is still no poor effort.

What's your diet like mate?

Hmmm... I was not impressed! Never mind, I just need to work it up slowly - if you look my bodyspace I've got a vid of me pulling 220kg for a single - those were the days! :rolleyes:

My diet is pretty tight, I'm quite obsessed with healthy eating. I eat quite a limited diet but it's pretty good, most things are organic.

Carb Sources: Oats, Wholemeal Bread, Sweet Potatoes, Buckwheat

Protein Sources: Whey Isolate, Sardines, Organic Chicken

Fat Sources: Flax Oil, Olive Oil, Oily Fish, Flax Seeds, Organic Natural PB

I eat about 6 times a day, I don't snack and I try to avoid 'processed' food. I try to have a diet rich in anti-oxidents and anti-inflamitories, so I include:

Cayenne, Turmeric, Tomato Paste, Grape Seed Extract, Cocoa, Spinach and Omega ? sources (oily fish and flax).

[AustrianOakJr]

Looking good, man. Diet looks nice and healthy. I try to do as much organic as I can, but I find myself going broke. Nothing like a nice, grass fed piece of steak though. What a difference. What is your macro profile right now?

[debrovnik]

Looking good, man. Diet looks nice and healthy. I try to do as much organic as I can, but I find myself going broke. Nothing like a nice, grass fed piece of steak though. What a difference. What is your macro profile right now?

Tell me about it! Good food is expensive!

Typically, my Protein, Carb & Fat breakdown is around:

250 : 280 : 100

I try and avoid dairy and keep my sat fat low - my gf can't eat gluten or diary so we do a lot of cooking around that basis - I eat a lot of Buckwheat which is AMAZING! Makes brilliant pancakes, pasta and bread, as well as being super healthy!

I'll have to post up some pics of the food I eat, it's a little odd, but nice ;)

[stayfit2008]

As for the limitations on the legs,..you can get some Bbell Hack squats in there and of course the all inviting SLDL.

[Ricky_k]

subbed

[debrovnik]

As for the limitations on the legs,..you can get some Bbell Hack squats in there and of course the all inviting SLDL.

Ah! If only my gym had a hack squat machine!!! My gym is not GOOD FOR LEGS! :(


subbed

Thanks Buddy - good to have you on board!


I'll have to post up some pics of the food I eat, it's a little odd, but nice ;)

As promised, my lunch!

Buckwheat with Sardines and Harrisa

http://img691.imageshack.us/img691/3434/dscf0467.jpg (http://img691.imageshack.us/i/dscf0467.jpg/)

The Harrisa tastes great and really easy to make - grind 2 tea spoons of whole cumin with a teaspoon of cayenne and half a tea spoon of turmeric, mix up with 60g of organic tomato paste, juice of half a lemon and 15ml of Flax Oil (or Olive Oil).

Cumin is great for the circulatory system
Turmeric & cayenne are highly anti-inflamitory
Tomato Paste is a great anti-oxident
Flax Oil is very anti-inflamitory and a great source of Omega 3

[stayfit2008]

Not Machine Hacks,..Bbell Hacks,..here is a link how to do them:
http://videos.bodybuilding.com/watch/25721/exercise-guides-barbell-hack-squat-maleshort-clip

[debrovnik]

As for the limitations on the legs,..you can get some Bbell Hack squats in there and of course the all inviting SLDL.

Wait a minute! Just noticed that you said Bbell hack squats! Had to Google that, I'd never seen those before!

Looks like a crazy, legs only deadlift! I'll have to throw some in next time I train legs! thanks man! :)

EDIT: Have just seen that you noticed my error! Thanks for the link!

[stayfit2008]

Wait a minute! Just noticed that you said Bbell hack squats! Had to Google that, I'd never seen those before!

Looks like a crazy, legs only deadlift! I'll have to throw some in next time I train legs! thanks man! :)

You will learn to love these! I have to bring some talk when I used to do them,..when you get heavy,..the bar will rub against your calves and really chew them up if not powdered.

[AustrianOakJr]

That is a weird looking dish. I wouldnt mind trying that harrisa out.....what is it? A grain? Whats the macros on it?

[debrovnik]

You will learn to love these! I have to bring some talk when I used to do them,..when you get heavy,..the bar will rub against your calves and really chew them up if not powdered.

BRB shaving and lubing my legs! :D


That is a weird looking dish. I wouldnt mind trying that harrisa out.....what is it? A grain? Whats the macros on it?

Yeah, I eat a lot of odd stuff, I'll post more as and when!

The grain type stuff is Buckwheat, it makes a good alternative to rice, you can read all about it here:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

Breakdowns are: Per 100g

Cals: 343
Fat: 2.8g
Carbs: 71.5g
Protein: 13.2g

The Harissa is the red sauce, great for brightening up dull food, the breakdown per serving, as I just had is:

Cals: 175
Fat: 14g
Carbs: 9g
Protein: 2g

[debrovnik]

What do people take for muscle soreness? I've got L-Glutamine and Ibruprofen - just wondering if anyone's got any other secret things!

[debrovnik]

Shoulders & Triceps

Mil Press

Didn't enjoy these at all, I felt really weak and all my muscles seemed to be aching from my deadlifts the day before. Made my shoulder hurt a bit :(

50kg x 5
70kg x 5
75kg x 5
75kg x 5

Weighted Dips

BW +50kg x 5
BW +50kg x 5
BW +50kg x 6

Decided to rep out bodyweight till failure

BW x 35

Scull Crushers

40kg x 5
45kg x 5
47.5kg x 5
47.5kg x 5

Lateral Dbell Raises

20kg's x 5
20kg's x 5
20kg's x 5
20kg's x 5

Tri Push Downs

80kg x 10
95kg x 5
95kg x 5
90kg x 5
90kg x 5

One Handed Cable Side Raises

25kg x 5
27.5kg x 5

Dbell Lateral Raises

17.5kg's x 8
17.5kg's x 8
17.5kg's x 8

Session started off pretty crappy but got better once I got cracking on the dips - shoulders are still a bit of an issue but I'm going to start adding new exercises in over the next few weeks.

Have got some SERIOUS pain in my arms today on the inside of the elbow between the bicep attachment and the upper forearm muscles. My left arm especially is feeling really sore - not worried about it, just need to dose up on the L-Glutamine, day off tomorrow so I'll make the most of it! ;)

[debrovnik]

I've got a vid of the deadlifts I did the other day - seriously unimpressed by them but never mind - I'm making that weight look heavy!! :D

Give me a couple of months and I'm gong to be smashing that for 10 :cool:

kIP2lqwPJGY

[olibeast]

very impressive! you still made it look pretty easy haha.

as if you did that without a belt aswell, even more impressive!

[debrovnik]

very impressive! you still made it look pretty easy haha.

as if you did that without a belt aswell, even more impressive!

I can assure you, it didn't feel easy! Felt terrible! I never use a belt for deads, only for front squats. Anyway, in 2 months time I'm going to do that for 10 reps - that should be a nice little challenge!

[Surive123]

I remember I used to follow your journal :D

[debrovnik]

I remember I used to follow your journal :D

Hi Buddy, good to see you again! I disappeared over the Summer, was really concentrating on work :mad:

Anyway, I'm back and I'm getting myself ready for the stage! It's going to take a fair old while but I'm gonna do it! How's you're trainng going? Have you got a a log I can subscribe to? :)

[Surive123]

Hi Buddy, good to see you again! I disappeared over the Summer, was really concentrating on work :mad:

Anyway, I'm back and I'm getting myself ready for the stage! It's going to take a fair old while but I'm gonna do it! How's you're trainng going? Have you got a a log I can subscribe to? :)

Yeah, was wondering where you went to :D

Ready for the stage :eek:. Get it done! Looking forward to this!

Training is going rather well. Here is my current log:

http://forum.bodybuilding.com/showthread.php?t=119362301

However, within 10 days I'll be going back to my old one.

:)

[OmniscientCause]

subbed....wish i knew what the weights were though....stupid kgs lol

[debrovnik]

subbed....wish i knew what the weights were though....stupid kgs lol

Just multiply the kg's by 2.2 and that will give you lbs ;)

[AustrianOakJr]

Nice.....400 lbs for 5 (or was it 6?)......nothing to sneeze at! Your goal will be pretty much similar to mine for DL's this off season. I want 405lbs for 10.

[bizzlewood]

I've got a vid of the deadlifts I did the other day - seriously unimpressed by them but never mind - I'm making that weight look heavy!! :D

Give me a couple of months and I'm gong to be smashing that for 10 :cool:

kIP2lqwPJGY

don't put yourself down mate you did a great job.... keep up the good work

p.s were you training in flip flops lol

[debrovnik]

don't put yourself down mate you did a great job.... keep up the good work p.s were you training in flip flops lol

Hmmm... I'll regain my powers over time, it'll just take a while! Although I wasn't actually training in flip flops, I'd taken them off, you can see them just to my left in the video ;)

[bizzlewood]

Hmmm... I'll regain my powers over time, it'll just take a while! Although I wasn't actually training in flip flops, I'd taken them off, you can see them just to my left in the video ;)

LMAO its cold outside

[debrovnik]

Legs & Bi's

Quick training session tonight, didn't get that much in.

Front Squats

60kg x 5
90kg x 5
110kg x 5
120kg x 5
125kg x 4 - PB
110kg x 8

BB Curls

50kg x 5
55kg x 5
60kg x 5
57.5kg x 5

Calf Raises - I have little girly calves :(

145kg x 16
165kg x 20
185kg x 16
165kg x 16

Leg Extentions

120kg x 8
130kg x 8
130kg x 9
130kg x 10

Dbell Curls

25kg's x 6
25kg's x 6
25kg's x 6
25kg's x 6

Here's a vid of my PB front squats, not a massive lift but I haven't been doing them long, I'll be happy when I reach 140kg x 5!!!

tDZGCjm7QOY

[olibeast]

thats a pretty beastly front squat imo, i cant even back squat that!

strong curls aswell :D

[debrovnik]

thats a pretty beastly front squat imo, i cant even back squat that! strong curls aswell :D

Thanks buddy, it's a PB so I'm happy :)

Not so pleased with the curls, the form got a little 'loose' on the 60kg ones, I've got a video on my YouTube account with me doing 60kg x 8 strict, looking forward to getting back up to that!

Slightly OT but it might make you lol: When I was stronger, I decided to try some 'power curls' which I'd seen some else on the forum doing - basically, you stick a big weight on the bar and blast it up, keeping form strict at the top but loose at the bottom, if you know what I mean.

Anyway, I had 75kg (165lbs) on the bar and was blasting through my set when some skinny teen walked over to the dbell rack to my right. Totally oblivious, he backed straight into the path of my barbell which caught him across the chest / apper arm and literally floored him.

I put the bar down and went to help him, he started crying and ran away!

Never saw him again.... ooops! :o

[Surive123]

Not bad for a quick workout ;)



Slightly OT but it might make you lol: When I was stronger, I decided to try some 'power curls' which I'd seen some else on the forum doing - basically, you stick a big weight on the bar and blast it up, keeping form strict at the top but loose at the bottom, if you know what I mean.

Anyway, I had 75kg (165lbs) on the bar and was blasting through my set when some skinny teen walked over to the dbell rack to my right. Totally oblivious, he backed straight into the path of my barbell which caught him across the chest / apper arm and literally floored him.

I put the bar down and went to help him, he started crying and ran away!

Never saw him again.... ooops! :o

You, Sir, are a big bully!

[debrovnik]

You, Sir, are a big bully!

ROFL :D It wasn't my fault, kiddies should look where they're going! ;)

[olibeast]

Thanks buddy, it's a PB so I'm happy :)

Not so pleased with the curls, the form got a little 'loose' on the 60kg ones, I've got a video on my YouTube account with me doing 60kg x 8 strict, looking forward to getting back up to that!

Slightly OT but it might make you lol: When I was stronger, I decided to try some 'power curls' which I'd seen some else on the forum doing - basically, you stick a big weight on the bar and blast it up, keeping form strict at the top but loose at the bottom, if you know what I mean.

Anyway, I had 75kg (165lbs) on the bar and was blasting through my set when some skinny teen walked over to the dbell rack to my right. Totally oblivious, he backed straight into the path of my barbell which caught him across the chest / apper arm and literally floored him.

I put the bar down and went to help him, he started crying and ran away!

Never saw him again.... ooops! :o

lmfao! could of made some money if you had caught that on camera.

[OmniscientCause]

Gj on the fronts....im hitting 275 for one or two but the bar always slips its not a matter of me not being able to do the weight.

you should check out my log to see the leg progression since those pms a few months ago....actually all the progression lol look at what i was doing at the begin of my log till now....which is like 4 months its amazing what food does for you.

[debrovnik]

Chest & Abs

Bit of a mess of a session - must have seriously over trained my tri's earlier in the week as my bench was a bit weak and after about 5 sets my tri's were screaming!!!!! Seriously sore! Anyway, I'm off to London for a couple of days tomorrow so I'll have a bit of a break from the gym, sure it'll do me good!

BB Bench

80kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5
110kg x 8

Cable Crossovers

35kg x 6
40kg x 5
45kg x 5
45kg x 5
45kg x 5
50kg x 5
50kg x 5

Wrist Curls - chucked these in for the lols

40kg x 5
50kg x 5
45kg x 5
45kg x 5
30kg x 12
35kg x 10

Standing Cable Crossovers

35kg x 8
40kg x 10
40kg x 10
40kg x 10

Did lots of Abs but won't list that as it's boring :D

Thinking I might be better off having 2 days off inbetween my 2 days on, as opposed to only 1 day off - give myself more time to recover!

[Ricky_k]

Chest & Abs

Did lots of Abs but won't list that as it's boring :D




You should if you want this thread to maintain a female audience LOL

[bigdan]

hey man cool log, I'm going to sub this and see where you go. Now that you are "training for mass" how exactly has your approach changed? Mainly going for higher reps? Still going to failure though, right?

[debrovnik]

You should if you want this thread to maintain a female audience LOL

All I do is beach weights! :p


hey man cool log, I'm going to sub this and see where you go. Now that you are "training for mass" how exactly has your approach changed? Mainly going for higher reps? Still going to failure though, right?

Hi Bud, my approach before was just doing sets of 8 reps on everything, I wasn't really seeing any progress so I've decided to break my training in two separate weeks:

Week 1: 12 reps - light weight

Weeks 2: 5 reps - heavy weight

I do the same split and same exercises, just change the weights and reps. What's interesting is that the weights used in my sets of 12 don't really differ that much from my sets of 5 - on average, they are only 17% less!!!

I'm tempted to throw in a 'Week 3' at some point in the future, probably using the same weights as 'Week 1' but doing really slow lifts, really concentrating on the contraction for 6-8 reps - not sure, we'll see!

[bigdan]

All I do is beach weights! :p



Hi Bud, my approach before was just doing sets of 8 reps on everything, I wasn't really seeing any progress so I've decided to break my training in two separate weeks:

Week 1: 12 reps - light weight

Weeks 2: 5 reps - heavy weight

I do the same split and same exercises, just change the weights and reps. What's interesting is that the weights used in my sets of 12 don't really differ that much from my sets of 5 - on average, they are only 17% less!!!

I'm tempted to throw in a 'Week 3' at some point in the future, probably using the same weights as 'Week 1' but doing really slow lifts, really concentrating on the contraction for 6-8 reps - not sure, we'll see!

Hmm that sounds interesting. Well man you already have a solid base so I look forward to seeing what you can add to your frame.

[AustrianOakJr]

We need more interesting food pics and recipes in this thread!

[debrovnik]

LOL, will do Oak! Just in London for a couple of days, will add wierd food on my return!

If it helps, I'm currently in a bar in Covent Garden having a beer made with Champagne - tastes odd! :D

[debrovnik]

Man, glad to be back from London! Sooo hard to stick to a decent diet when you're on the move all day and need to entertain clients and have meetings! Signed the employee contracts with the new guy so took him out for drinks afterwards - had a lot more beer than I've had in a long time but it was good to chill out and not worry about it. Think I'm going to regain my strength today and train tomorrow when I'm feeling 100%.

On a side note, if anyone is into cars - I was having lunch in a restaurant in Knightsbridge, my god, I took a table by the window, it was pure car porn!! In about 2.5 hours I saw:

Lambo Gallardo x 4
Lambo LP-550 x 1
Ferrari 360 x 6
Ferrari F430 x 9
Ferrari 599 x 2
Ferrari 612 x 1
Ferrari 550 x 1
Ferrari Mondial x 1
Ferrari Scuderia x 1
Ferrari Scuderia 16M x 1
Bentley GT / GTC x 35+
Porsche 991 x 150+
Prosche 911 Turbo x 6
Aston V8 Vantage x 4
Aston DB9 x 2
Aston DBS x 1
Aston Vanquish x 1
Rolls Royce Phantom - x 5
Rolls Royce Phantom DTC x 1
Mercedes CL63 x 1
Mercedes SL63 x 7
Gemballa Tornado x 1 (basically a $400K Porsche Cayenne Turbo)
Nissan GT-R x 4

Was very cool! :D

[bizzlewood]

Thanks buddy, it's a PB so I'm happy :)

Not so pleased with the curls, the form got a little 'loose' on the 60kg ones, I've got a video on my YouTube account with me doing 60kg x 8 strict, looking forward to getting back up to that!

Slightly OT but it might make you lol: When I was stronger, I decided to try some 'power curls' which I'd seen some else on the forum doing - basically, you stick a big weight on the bar and blast it up, keeping form strict at the top but loose at the bottom, if you know what I mean.

Anyway, I had 75kg (165lbs) on the bar and was blasting through my set when some skinny teen walked over to the dbell rack to my right. Totally oblivious, he backed straight into the path of my barbell which caught him across the chest / apper arm and literally floored him.

I put the bar down and went to help him, he started crying and ran away!

Never saw him again.... ooops! :o

did you find power curls good-- might give them a try ...good idea?

where did you go for lunch i live about 20mins away from knightsbridge so i know the area well

[debrovnik]

bump

[debrovnik]

Back - high reps

Pulled some serious PBs today on the deadlift - thought to myself that if Mr Morgan can add 10kg in 2 weeks to his deadlift, there is no reason why I can't add 15kg! :D

True, it seriously tired me out and kind of spoiled the rest of my session but hell, it was worth it!

Deadlifts

90kg x 12
125kg x 12
155kg x 12
165kg x 12

Almost fell over on my last rep of 165kg - was seriously pushing myself to the absolute limit! Good job I got a vid so I can share the lols! ;)

Pull-Ups

Lol - did I mention that the deads kind of tired me out!!!!

BW x 6
BW x 6
BW x 6
BW x 6

Bent Over Rows

70kg x 12
75kg x 12
80kg x 12

Lat Pull-Downs - wide

70kg x 12
70kg x 12
70kg x 12

Lat Pull-Downs - close

70kg x 12
70kg x 12
70kg x 12


Vids

Deadlift - 155kg x 12

UD5s0ADzq7Q


Deadlift - 165kg x 12

FcyF3VkGmXs

[OmniscientCause]

nice deads deb....i cant wait till i recover so i can start deading again...

[debrovnik]

nice deads deb....i cant wait till i recover so i can start deading again...

Yeah, I saw in your log that you'd hurt yourself - hopefully it'll fix soon! I prescribe lots of rest, food and L-Glutamine!

[debrovnik]

Random Recipe!

Curried Cauliflower Soup

http://img692.imageshack.us/img692/8801/soooop.jpg (http://img692.imageshack.us/i/soooop.jpg/)

Ingredients:

1 Large Cauliflower
Mild Curry Powder
Garlic
Salt & Pepper

Really very nice and only about 30 cals per bowl. I had mine with some home made soda bread and some flax oil.

Apparently Cauliflower is very good for too! :)

[scotty2hotty24]

Random Recipe!

Curried Cauliflower Soup

http://img692.imageshack.us/img692/8801/soooop.jpg (http://img692.imageshack.us/i/soooop.jpg/)

Ingredients:

1 Large Cauliflower
Mild Curry Powder
Garlic
Salt & Pepper

Really very nice and only about 30 cals per bowl. I had mine with some home made soda bread and some flax oil.

Apparently Cauliflower is very good for too! :)

that looks horrible, and what is soda bread?

respect for those deadlifts,, and i quote "DEB"

[debrovnik]

that looks horrible, and what is soda bread?

respect for those deadlifts,, and i quote "DEB"

Man - back in the red AGAIN! :D I'll sort you back out tomorrow! :rolleyes:

The deadlifts were badass - seriously hard work though! I'm aiming for 180kg x 12 in the next 2 months. That will be a good weight!

Soda Bread


Soda bread is a type of quick bread in which bread soda (otherwise known as sodium bicarbonate or baking soda) is used for leavening rather than the more common yeast. The ingredients of traditional soda bread are flour, bread soda, salt, and buttermilk. Other ingredients can be added such as raisins, egg or various forms of nuts.

The buttermilk in the dough contains lactic acid, which reacts with the baking soda to form tiny bubbles of carbon dioxide. Soda bread can dry out quickly and is typically good for two to three days; it is best served warm or toasted. In Ireland, typically the flour is made from soft wheat; so soda bread is best made with a cake or pastry flour (made from soft wheat), which has lower levels of gluten than a bread flour.

Various forms of soda bread are popular throughout Ireland. Soda breads are made using either wholemeal or white flour. In Northern Ireland the wholemeal variety is known as "wheaten bread" and normally sweetened, while the term "soda bread" is restricted to the white savoury form normally served fried. The two major shapes are the loaf and the "griddle cake", or farl in Northern Ireland. The loaf form takes a more rounded shape and has a cross cut in the top to allow the bread to expand. The griddle cake or farl, is a more flattened type of bread. It is cooked on a griddle allowing it to take a more flat shape and split into four sections.

Damper is a traditional Australian soda bread most likely brought to Australia by Irish immigrants.

[debrovnik]

Shoulders & Tri's

Quick session today - didn't have much time - good to see the weights going up on last week!

Mil Press

55kg x 12
65kg x 12*
65kg x 12*
62.5kg x 12

*Up 5kg since last time.

Weighted Dips

25kg x 12
35kg x 12
30kg x 12

Dbell Lateral Raises

15kg's x 12
17.5kg's x 12*
17.5kg's x 12*
17.5kg's x 12*
17.5kg's x 12*

* Up 2.5kg's from last time

Skull Crushers

40kg x 12
40kg x 12
42.5kg x 12
40kg x 12
40kg x 12

[Gobays]

Good Luck on reaching your goal

[olibeast]

beast mode^^

deadlift form is great imo!

i would so eat that soup aswell, curried anything is full of win and i like cauliflower :)

[Leprechauns1021]

Subbed in on this. Strong ass lifting as usual. And were you deadlifting in a cookie monster shirt? If so, I approve

[bigdan]

solid deadlifts man... I am impressed that you do that without straps. Also your endurance is really good. I'm a mess by the time I hit 7 or 8 reps...

One thing I wanted to mention is that I have heard of stories about people tearing their biceps doing overhand/underhand grip deadlifts with heavy weight. Any thoughts on that?


edit - also, and this is something I do, is put dead lifts at the end of the workout. I know I know, I always trained with the biggest movements first. However, I have noticed several advantages to putting deadlifts at the end. First of all, your strength in the deadlift doesn't really suffer if you put it at the end... not as much as your other lifts suffer if you do deadlifts first at least.

Secondly, by doing the other exercises first you really warm up your body for the deadlifts. It may be worth trying.

[debrovnik]

Great advice dan, I think I'll try leaving the deads till the end next session, they ruin me sooooo bad! :D

I've heard about people ripping biceps, although I've never felt like mine were being strained. I'll try some 'normal' grip for my next deads, it's hard to hold but it might be safer!

[debrovnik]

I've got a horrible cold at the moment, this will be the third day in a row I haven't trained :mad:

Been dosing up on L-Glutamine and Vitamin-C - anyone else have any secret remedies?

[bizzlewood]

I've got a horrible cold at the moment, this will be the third day in a row I haven't trained :mad:

Been dosing up on L-Glutamine and Vitamin-C - anyone else have any secret remedies?

http://images.vitaminimages.com/hb/vf/productimages/HB/H200W000/HB006300_R_H200W000.gif

[J_Bo]

http://images.vitaminimages.com/hb/vf/productimages/HB/H200W000/HB006300_R_H200W000.gif

good stuff. Lysine is good immune support, too.

[debrovnik]

http://images.vitaminimages.com/hb/vf/productimages/HB/H200W000/HB006300_R_H200W000.gif


good stuff. Lysine is good immune support, too.


I've just got my hands on some Echinaeca - that's bizzelwood!

Have never heard of Lysine, will do some research!

Cold is getting worse unfortunately, I was hoping I'd nail it in a day but it's not looking that way - maybe I'll be training on Sunday! ;)

[PATBROST]

Man, glad to be back from London! Sooo hard to stick to a decent diet when you're on the move all day and need to entertain clients and have meetings! Signed the employee contracts with the new guy so took him out for drinks afterwards - had a lot more beer than I've had in a long time but it was good to chill out and not worry about it. Think I'm going to regain my strength today and train tomorrow when I'm feeling 100%.

On a side note, if anyone is into cars - I was having lunch in a restaurant in Knightsbridge, my god, I took a table by the window, it was pure car porn!! In about 2.5 hours I saw:

Lambo Gallardo x 4
Lambo LP-550 x 1
Ferrari 360 x 6
Ferrari F430 x 9
Ferrari 599 x 2
Ferrari 612 x 1
Ferrari 550 x 1
Ferrari Mondial x 1
Ferrari Scuderia x 1
Ferrari Scuderia 16M x 1
Bentley GT / GTC x 35+
Porsche 991 x 150+
Prosche 911 Turbo x 6
Aston V8 Vantage x 4
Aston DB9 x 2
Aston DBS x 1
Aston Vanquish x 1
Rolls Royce Phantom - x 5
Rolls Royce Phantom DTC x 1
Mercedes CL63 x 1
Mercedes SL63 x 7
Gemballa Tornado x 1 (basically a $400K Porsche Cayenne Turbo)
Nissan GT-R x 4

Was very cool! :D

Basically made it past the third car and lost my load.. Not a bad list..

[bizzlewood]

I've just got my hands on some Echinaeca - that's bizzelwood!

Have never heard of Lysine, will do some research!

Cold is getting worse unfortunately, I was hoping I'd nail it in a day but it's not looking that way - maybe I'll be training on Sunday! ;)

no worries 3 times a day brah and you're sorted

[williammorgan]

Awesome increases on the deadlift mate; an increase in 15kg makes a huge difference - hench why on my last dead session I only increased my 2.5kg. You'll be hitting that 180k number in no time!

Also, I'd recommend leaving the deadlifts to last. I did this for my last session and my muscles felt very warm and ready to tackel the heavy weight of the deadlift. I didn't notice any decrease in strength due to leaving them until the end of the workout - if anything, I felt stronger!

[debrovnik]

Basically made it past the third car and lost my load.. Not a bad list..

Yeah, it was pretty impressive!



Awesome increases on the deadlift mate; an increase in 15kg makes a huge difference - hench why on my last dead session I only increased my 2.5kg. You'll be hitting that 180k number in no time!

Also, I'd recommend leaving the deadlifts to last. I did this for my last session and my muscles felt very warm and ready to tackel the heavy weight of the deadlift. I didn't notice any decrease in strength due to leaving them until the end of the workout - if anything, I felt stronger!

After the week I've had, I'd be suprised if I could actually lift 100kg! I'm starting to think it's not a cold but possible Sars, Aids, Elephant flu etc. Not fun!

Will definately try leaving the deads till last next time, hopefully will give me more energy!

[Kyle_CM]

Awesome physique man, I hope to look like that one day.

Subbed.

Slighty off-topic but, how many calories do you take in on a cut?

[williammorgan]

Yeah, it was pretty impressive!




After the week I've had, I'd be suprised if I could actually lift 100kg! I'm starting to think it's not a cold but possible Sars, Aids, Elephant flu etc. Not fun!

Will definately try leaving the deads till last next time, hopefully will give me more energy!

How's the 'cold' doing mate? You back training?

[Ricky_k]

What do people take for muscle soreness? I've got L-Glutamine and Ibruprofen - just wondering if anyone's got any other secret things!
post workout shower / massage is something to look into

[Ricky_k]

I've got a horrible cold at the moment, this will be the third day in a row I haven't trained :mad:

Been dosing up on L-Glutamine and Vitamin-C - anyone else have any secret remedies?
Thats what i have been doing for my cold atm....

although my first session sick my BB Mill press went up 10kg (srs)

[debrovnik]

Awesome physique man, I hope to look like that one day.

Subbed. Slighty off-topic but, how many calories do you take in on a cut?

Thanks man! On a cut I tend to have to keep my cals low, I don't lose fat easily. This summer I maintained UNDER 2k per day for over a month and a half and didn't shift a single pound of fat. My workouts weren't effected, my strength didn't suffer... no idea what happened!! Really got me down in the end.

The lowest bf% I've ever got to is about 8% so getting into contest shape will be tough!


Thats what i have been doing for my cold atm....

although my first session sick my BB Mill press went up 10kg (srs)

Man, thats nice! Unfortunately I haven't been eating that well the last week so I'll definately be weaker. My whole body feels weak from all the coughing etc :(


How's the 'cold' doing mate? You back training?

Hey man - cold has messed me up bad, just wont go away! I'm hoping that I might get to the gym tomorrow, although I said that yesterday, and the day before that, and the day before that!!

Nothing I've taken has had any effect at all, bit of a bummer really!

[debrovnik]

Well, I left the house yesterday for the first time in 9 days - walked about 50 feet from the car which kicked of a massive coughing fit which kind of sucked! :rolleyes:

Still haven't trained.

[OmniscientCause]

stop slacking and get back in the gym u bum....JAY KAY, i just had swine last week and played in my school intramural soccer championship game the next day...bad decision on my end so i waited 5 more days before i started working out again.

[bizzlewood]

WTF bro i've got a cold

still did shoulders today that echincea gives me enough strength to train

[debrovnik]

stop slacking and get back in the gym u bum....JAY KAY, i just had swine last week and played in my school intramural soccer championship game the next day...bad decision on my end so i waited 5 more days before i started working out again.

Lulz :D I still feel like arse but I'm gonna get to the gym to day for some high rep squats! :D


WTF bro i've got a cold

still did shoulders today that echincea gives me enough strength to train

Seriously, I never get colds but this **** has been BAD! I'm feeling weak, coughing all the time, sneezing etc... before today I couldn't even have contemplated lifting a weight.

I'm gonna be weak today but I need to get back into the gym!

[bizzlewood]

Lulz :D I still feel like arse but I'm gonna get to the gym to day for some high rep squats! :D



Seriously, I never get colds but this **** has been BAD! I'm feeling weak, coughing all the time, sneezing etc... before today I couldn't even have contemplated lifting a weight.

I'm gonna be weak today but I need to get back into the gym!

you're coughing .....i think you may have the swine flu ????

[debrovnik]

Ive only been coughing the last few days, plus my gf hasn't had anything so I don't think it's swine flu. Just about to get to gym, not feeling hot but will give it a bash!

[debrovnik]

Legs & Bis's

Front Squats

50kg x 12
80kg x 12
90kg x 12

EZ Curls

40kg x 12
45kg x 12
45kg x 12

Leg Extentions

225 x 12
245 x 12
255 x 12

Dbell Curls

20kg's x 8
20kg's x 10
20kg's x 10

Shocking session - the weights didn't feel heavy but Christ my endurance was shocking, I doubt my heart rate dipped under 150 / 160 bpm the whole work out - felt seriously nasty!!!! I supose it went slightly better than expected but I felt pretty terrible and sick after.

Really pleased to see my strength hadn't dipped - 90kg front squats felt easy, endurance was the only problem.

[OmniscientCause]

Legs & Bis's

Front Squats

50kg x 12
80kg x 12
90kg x 12

EZ Curls

40kg x 12
45kg x 12
45kg x 12

Leg Extentions

225 x 12
245 x 12
255 x 12

Dbell Curls

20kg's x 8
20kg's x 10
20kg's x 10

Shocking session - the weights didn't feel heavy but Christ my endurance was shocking, I doubt my heart rate dipped under 150 / 160 bpm the whole work out - felt seriously nasty!!!! I supose it went slightly better than expected but I felt pretty terrible and sick after.

Really pleased to see my strength hadn't dipped - 90kg front squats felt easy, endurance was the only problem.

how do u managed the bar to stay on ur shoulder/upper chest area when doing heavy fronts....always seems to slip off for me and makes my lifts only 4-6 reps instead of the 8-10 i know i can do

[olibeast]

V nice front squats man, as usual.

my endurance sucks too, but thats my own fault.

hope you're feeling 100% soon man, i've had to take 3 weeks off and i've only just come back.

[bizzlewood]

Legs & Bis's

Front Squats

50kg x 12
80kg x 12
90kg x 12

EZ Curls

40kg x 12
45kg x 12
45kg x 12

Leg Extentions

225 x 12
245 x 12
255 x 12

Dbell Curls

20kg's x 8
20kg's x 10
20kg's x 10

Shocking session - the weights didn't feel heavy but Christ my endurance was shocking, I doubt my heart rate dipped under 150 / 160 bpm the whole work out - felt seriously nasty!!!! I supose it went slightly better than expected but I felt pretty terrible and sick after.

Really pleased to see my strength hadn't dipped - 90kg front squats felt easy, endurance was the only problem.

maybe you shouldn't of gone back so quickly ...good session though

[debrovnik]

how do u managed the bar to stay on ur shoulder/upper chest area when doing heavy fronts....always seems to slip off for me and makes my lifts only 4-6 reps instead of the 8-10 i know i can do

I hold the bar like this:

http://www.formerfatguy.com/sunrider-foods/exercise/front-squat.jpg

It sucks balls at first and feels horrid but after a while it feels just right! ;)


V nice front squats man, as usual.

my endurance sucks too, but thats my own fault. hope you're feeling 100% soon man, i've had to take 3 weeks off and i've only just come back.

Wow man! 3 weeks off! That's worse than me! Have you had swine flu?

Poor you!


maybe you shouldn't of gone back so quickly ...good session though

It felt terrible but I feel better for it! I HAD to get out of the house, I was going crazy!

It sounds wierd but I kind of feel I needed to break the cycle of feeling ill by smashing some weights - granted, I didn't exactly hit any PB's but it was good to be back! Fingers crossed I can get better soon!

When are you going to start a journal Bizzel?

[olibeast]

I hold the bar like this:

http://www.formerfatguy.com/sunrider-foods/exercise/front-squat.jpg

It sucks balls at first and feels horrid but after a while it feels just right! ;)



Wow man! 3 weeks off! That's worse than me! Have you had swine flu?

Poor you!



It felt terrible but I feel better for it! I HAD to get out of the house, I was going crazy!

It sounds wierd but I kind of feel I needed to break the cycle of feeling ill by smashing some weights - granted, I didn't exactly hit any PB's but it was good to be back! Fingers crossed I can get better soon!

When are you going to start a journal Bizzel?

it just kind of snow balled really.

i took 1 week off as normal for a deload (lower back was also playing up) then my car broke so i couldnt get to the gym for 2 days. then i gave myself pretty bad food poisoning lol. :cool:

i only lost half a stone but its coming back quickly.

[bizzlewood]

I hold the bar like this:

http://www.formerfatguy.com/sunrider-foods/exercise/front-squat.jpg

It sucks balls at first and feels horrid but after a while it feels just right! ;)



Wow man! 3 weeks off! That's worse than me! Have you had swine flu?

Poor you!



It felt terrible but I feel better for it! I HAD to get out of the house, I was going crazy!

It sounds wierd but I kind of feel I needed to break the cycle of feeling ill by smashing some weights - granted, I didn't exactly hit any PB's but it was good to be back! Fingers crossed I can get better soon!

When are you going to start a journal Bizzel?

echincea dude is the way forward

i dont think i will start a journal its too much hard work lol

[OmniscientCause]

deb that is how i hold the bar...no pad tho...half the time i feel like im chocking on the bar the other half its too far forward and slipping off....there is no happy medium.

[debrovnik]

it just kind of snow balled really.

i took 1 week off as normal for a deload (lower back was also playing up) then my car broke so i couldnt get to the gym for 2 days. then i gave myself pretty bad food poisoning lol. :cool: i only lost half a stone but its coming back quickly.

Man, that sucks - food poisioning is horrible! The last time I had it was the day before mine and my girlfriends 6 year anniversery - fell sooo bad! The next day I'd arranged for us to go ice skating at Somerset House, cocktails at the Lanesbourgh and dinner at Automat... had to man up and take it... almost passed out at the ice rink and threw up in the toilets during our meal.... nice! Still, she had a nice time! :D


echincea dude is the way forward

i dont think i will start a journal its too much hard work lol

Wimp! It's really easy!


deb that is how i hold the bar...no pad tho...half the time i feel like im chocking on the bar the other half its too far forward and slipping off....there is no happy medium.

Hmmm... choking means it's too far back, slipping mean it's too far forward...

I think the best thing is perseverence - it took me a few weeks of pain but now the bar feels really comfortable.

[debrovnik]

Chest & Tri's

ROFLMFAO!!!! :D Even though I'm still coughing and spluttering I managed a PB on the bench!

Bench

90kg x 12
100kg x 12
102.5kg x 12
102.5kg x 12

Tricep Pushdowns

80kg x 12
75kg x 12
75kg x 12

Cable Crossovers

35kg x 12
40kg x 12
40kg x 12

Skull Crushers

40kg x 12
40kg x 12
35kg x 12
35kg x 12

Cable Crossovers

30kg x 12
35kg x 12
35kg x 12

Did cable crossovers twice as i couldn't be bothered to think of another exercise to do - was starting to feel a bit ill by the end. Can't believe that I haven't lost strength!! Insane!

[OmniscientCause]

nice lifts....my chest day today was the worst in a long time unfortunately....i decided last min to go to break up my studying today....not enough carbs.

but yea i dont do fronts often enough to get the feel of it maybe once every month.

[bizzlewood]

Wimp! It's really easy!



ok so if I'm honest its because I'm worried that my results wont stack up

i live vicariously through everyone elses logs lol

[Leprechauns1021]

Still sick? That sucks..hopefully you recover sometime soon (unless you already have :p) But congrats on the Bench...now when you're 100% you should break that record again!

I use the clean grip on Fronts. Either way you hold it though, its gonna hurt for awhile. My wrists felt like they were going to snap the first few weeks...but its all good now.

[debrovnik]

Back

Weighted Chins

BW x 5
+20kg x 5
+30kg x 5
+35kg x 4
+30kg x 5
BW x 10

Rows

90kg x 5
110kg x 5
120kg x 5
120kg x 5
90kg x 8

Lat Pull-Downs -Close grip

91kg x 5
105kg x 5
112kg x 5
105kg x 5

Deadlifts

120kg x 3
150kg x 3
180kg x 3

Really had no power on the deadlifts - the 180kg felt horrible and far too heavy for me which is pathetic, but I suppose that's what happens when you get ill! :rolleyes:

Had the most epic 25 minutes coughing fit afterwards which gave me a head ache from hell :mad:

I don't think I'm quite as 'better' as I'm telling myself I am! :(

[olibeast]

o lawd! strong everything. thats not to be sniffed at mate conisdering you've got a cold aswell.

nice work.

[bizzlewood]

Back

Weighted Chins

BW x 5
+20kg x 5
+30kg x 5
+35kg x 4
+30kg x 5
BW x 10

Rows

90kg x 5
110kg x 5
120kg x 5
120kg x 5
90kg x 8

Lat Pull-Downs -Close grip

91kg x 5
105kg x 5
112kg x 5
105kg x 5

Deadlifts

120kg x 3
150kg x 3
180kg x 3

Really had no power on the deadlifts - the 180kg felt horrible and far too heavy for me which is pathetic, but I suppose that's what happens when you get ill! :rolleyes:

Had the most epic 25 minutes coughing fit afterwards which gave me a head ache from hell :mad:

I don't think I'm quite as 'better' as I'm telling myself I am! :(

i'm always weak on deadlifts if i don't do them first before anything

[debrovnik]

o lawd! strong everything. thats not to be sniffed at mate conisdering you've got a cold aswell.

Cheers man - didn't feel strong!


i'm always weak on deadlifts if i don't do them first before anything

Yeah, this is the first time I haven't done them first in my workout - seriously though, I felt sooo weak! I could hardly manage the third rep on 180 :(

Anyway, heading off for some shoulders & tri's in a bit - lets see if I can't hit a PB on the mil press! Going to try 80kg x 5 :D

It's not a REAL pb as I've done 100kg x 5 in the past whic is pretty insane (vid in bodyspace) - but it will be a pb for my new training plan! ;)

[debrovnik]

Shoulders & Tri's

Mil Press

50kg x 5
70kg x 5
75kg x 5
80kg x 5
60kg x 8
60kg x 8

Weighted Dips

+25kg x 5
+50kg x 5
+50kg x 5
+40kg x 5

Dbell Lateral Raises

22.5kg x 5
20kg x 5
20kg x 5
20kg x 5

Skull Crushers

50kg x 4
45kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

Close Grip Mil Press

50kg x 5
60kg x 5
65kg x 5
70kg x 5

[bizzlewood]

Shoulders & Tri's

Mil Press

50kg x 5
70kg x 5
75kg x 5
80kg x 5
60kg x 8
60kg x 8

Weighted Dips

+25kg x 5
+50kg x 5
+50kg x 5
+40kg x 5

Dbell Lateral Raises

22.5kg x 5
20kg x 5
20kg x 5
20kg x 5

Skull Crushers

50kg x 4
45kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

Close Grip Mil Press

50kg x 5
60kg x 5
65kg x 5
70kg x 5

which part of the delt does the close grip mil press hit never seen it done before

[debrovnik]

which part of the delt does the close grip mil press hit never seen it done before

To be honest bro, I'm not 100% sure, I'm going to presume it's pretty much the same as normal Mil press with just a bit more emphasis on triceps. Thinking about it, it might stress your font delts a little more...

It's a really nice exercise, feels great to end a workout with!

Normal mil press hurts me and close grip doesn't - if I'm sensible, I should really give it up! :(

[bizzlewood]

To be honest bro, I'm not 100% sure, I'm going to presume it's pretty much the same as normal Mil press with just a bit more emphasis on triceps. Thinking about it, it might stress your font delts a little more...

It's a really nice exercise, feels great to end a workout with!

Normal mil press hurts me and close grip doesn't - if I'm sensible, I should really give it up! :(

dont you think the triceps will take too much of the work?

i didnt see rear delt work mate ... what gives?

[debrovnik]

dont you think the triceps will take too much of the work?

i didnt see rear delt work mate ... what gives?

Well, it is my Shoulders & Triceps work out ;) - I recon it's a happy medium!

Ah yes, rear delts, have to admit, I never actually do rear delt exercises... I always think that doing bent over row the session before is probably enough... I might be wrong though, what do you think?

Talking of bent over rows, I went WAY heavier than I've ever gone before on row this week, I usually never go over 100kg but this week I hit 120kg... I was watching some BB'ing vids and noticed that the guys don't actually bend over that much when they do them, I've allways bent over loads, which I suppose is more 'strict' but it was good to shift some decent weight this week, I could feel it the next day!

I REALLY need to dig out my straps for them, doing them with just chalk is tough!

[bizzlewood]

Well, it is my Shoulders & Triceps work out ;) - I recon it's a happy medium!

Ah yes, rear delts, have to admit, I never actually do rear delt exercises... I always think that doing bent over row the session before is probably enough... I might be wrong though, what do you think?

Talking of bent over rows, I went WAY heavier than I've ever gone before on row this week, I usually never go over 100kg but this week I hit 120kg... I was watching some BB'ing vids and noticed that the guys don't actually bend over that much when they do them, I've allways bent over loads, which I suppose is more 'strict' but it was good to shift some decent weight this week, I could feel it the next day!

I REALLY need to dig out my straps for them, doing them with just chalk is tough!

true but then you aren't giving your delts enough attention ( just my opinion not exactly an expert)

i think you should chuck in some rear delt work on shoulder day

120 yes jealous still on 100 over here but then again our olympic bar's are f**ked so its difficult to row with them ... no excuse

[debrovnik]

true but then you aren't giving your delts enough attention ( just my opinion not exactly an expert)

Yeah - you're proabablt right - I've go bad shoulders though :(

Going to try some heavyish front squats today - hopefully I'm not too weak! Going to try and hit at least 120kg x 5 - maybe give 125kg a try - will up date later!

[bizzlewood]

give barbell or seated 20kg plate front raises a try and then chuck in some bent over lateral raises

if your shoulders hurt maybe try cables

[debrovnik]

give barbell or seated 20kg plate front raises a try and then chuck in some bent over lateral raises

if your shoulders hurt maybe try cables

I've tried bent over cable cross-overs in the past - really liked them! Will add them in buddy - just for you! ;)

I actually did a few BB front raises in my last session, just messing around as I hadn't done them before. Felt ok but VERY front delt orientated! I find doing high rep bench, my front delts feel ruined for days - not sure I need to train them in isolation , if you know what I mean!

[bizzlewood]

I've tried bent over cable cross-overs in the past - really liked them! Will add them in buddy - just for you! ;)

I actually did a few BB front raises in my last session, just messing around as I hadn't done them before. Felt ok but VERY front delt orientated! I find doing high rep bench, my front delts feel ruined for days - not sure I need to train them in isolation , if you know what I mean!

you can thank me when you win the comp

when you bench do you pull your shoulder blades together, that should mean you hit more chest and less delt

[debrovnik]

you can thank me when you win the comp

when you bench do you pull your shoulder blades together, that should mean you hit more chest and less delt

I will bro ;)

Not sure about the bench - I just heave it up! :D

[debrovnik]

...

[debrovnik]

Legs & Bi's

Front Squats

60kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5

Calf Raise

120kg x 12
150kg x 12
170kg x 12
170kg x 12
170kg x 12

Dbell Curls

22.5kg's x 5
25kg's x 5
25kg's x 5
25kg's x 5
25kg's x 5

Leg Extentions

255lbs x 10
275lbs x 10
275lbs x 10
275lbs x 10

Ham String Curl

195lbs x 8
210lbs x 8
225lbs x 8
225lbs x 8

Cross Body Dbell Curls

20kg's x 6
20kg's x 6
20kg's x 6
20kg's x 6

Ok session... not great intensity...

[debrovnik]

Chest

Bench

90kg x 5
110kg x 5
120kg x 5
115kg x 5

Incline Dbells

40kg's x 5
45kg's x 5
45kg's x 5
45kg's x 5

Cable Crossovers

80kg x 8
90kg x 8
100kg x 6
90kg x 8

Shrugs - (Didn't have chalk or straps)

80kg x 8
110kg x 8
110kg x 10
110kg x 10
110kg x 10
110kg x 10

Reverse Curls

30kg x 8
35kg x 7
35kg x 6
35kg x 6

Chucked in a few extra chest things for fun - mainly experementing with different angles and heights on the cables, did abs too.

[bizzlewood]

did you do both of those workouts today?


you still got the flu?

[\J/]

lets do this ****

[debrovnik]

did you do both of those workouts today? you still got the flu?

One today, one yesterday ;)

Over the flu now, still not 100% yet, coughing etc.


lets do this ****

Good to see you buddy!

[\J/]

One today, one yesterday ;)

Over the flu now, still not 100% yet, coughing etc.



Good to see you buddy!

like wise brah. still rocking i see. we need more videos.. :D

[debrovnik]

like wise brah. still rocking i see. we need more videos.. :D

Video will come my man - I've just been regaining my strength after the Flu! ;)

[\J/]

Video will come my man - I've just been regaining my strength after the Flu! ;)

damn bro. flu is such a beeotch

[debrovnik]

Just thought I'd add in some food as I haven't posted any for a while!

Moroccan Fish Targine with Quinoa

http://img687.imageshack.us/img687/6981/fffsv.jpg (http://img687.imageshack.us/i/fffsv.jpg/)

Not the most beautiful of pictures but it tasted great!

Ingredients:

Targine:

500g Haddock (frozen)
1 tin of Cherry Tomatoes
1 red chilli
1 large onion
Saffron
Cumin
Corriander Seed
Cinnemon
Salt

Basically you just simmer all of the ingredients together for 20 mins then add the fish and simmer for another 10 mins (5 mins if fish is non frozen)

Quinoa

200g Quinoa
6 cardomen pods
Turmeric

Add everything to a pan of boiling water, simmer for 14 minutes.

[J_Bo]

That looks outstanding!

[Leprechauns1021]

Food always looks great! Its different from what you see most people eating, but definitely looks delicious! So has the flu gone yet?

[\J/]

nom nom nom

[debrovnik]

That looks outstanding!


nom nom nom


Food always looks great! Its different from what you see most people eating, but definitely looks delicious! So has the flu gone yet?

:) Glad everyone liked it - I eat a lot of 'different' food, I'll post up more as it comes! :)

Re the flu.. well, I it's pretty much gone but I'm left with what I've been told is post viral fatigue, which has killed my endurance.

The only lift that has suffered are my deadlifts, while everything else has either gone up or stayed the same, the deadlifts have dropped over 50lbs!!! :eek:

I only went up to 315lbs (140kg) yesterday for my sets of 12, one set nearly killed me!!! Everything esle was fine though... sooo weird!

[Cincimanatti]

Will you be my chef. I eat eggs, brown rice, oatmeal, tuna, chicken, and red meat. Nothin pretty. Come on. Come to the states. No wait it blows here. Im coming to you.

[debrovnik]

Been lazy in updating my workouts!

Wednesday - Back

Chins

BW x 12
BW x 12
BW x 12
BW x 12

Machine Pullovers

100kg x 12
110kg x12
110kg x12

Deadlifts

90kg x12
120kg x12
140kg x 12

BB Rows

60kg x 12
80kg x 12
90kg x 12
80kg x 12

Lat Pull Downs

70kg x 12
63kg x 12
63kg x 12
63kg x 12

Calf Raises

150kg x 12
150kg x 12
170kg x 16
190kg x 12
150kg x 16
150kg x 16

[debrovnik]

Thursday - Shoulders & Triceps

Mil Press

50kg x 12
65kg x 12
60kg x 12
60kg x 12

Weighted Dips

+25kg x 12
+30kg x 12
+25kg x 12

Dbell Lateral Raises

17.5kg's x 12
17.5kg's x 12
17.5kg's x 12

Upright Rows

50kg x 12
50kg x 12
50kg x 12

Skull Crushers

40kg x 12
40kg x 10
40kg x 10

Dbell Lateral Raises

17.5kg's x 12
17.5kg's x 12

Tricep Rope Extentions

50kg x 8
55kg x 8

Bentover Cable Crossovers - especially for Bizzelwood!

15kg per side x 12
15kg per side x 12
15kg per side x 12

[\J/]

workouts looking good D

[debrovnik]

Saturday - Legs & Bi's

Squats

Was meant to do high rep front squats today but said fuk it and went for some heavier back squats, I haven't done back squats in quite a long time but they felt pretty good. The last 2 sets of high reps felt great! Tough though! ;)

60kg x 6
100kg x 5
140kg x 5
140kg x 5
140kg x 5
120kg x 12
120kg x 10

Dbell Curls

These were almost too heavy, but it was good to shift some decent weight.

27.5 kg's x 5
27.5 kg's x 5
27.5 kg's x 5

Seated Dbell Curls

22.5 kg's x 5
22.5 kg's x 5
22.5 kg's x 5
22.5 kg's x 5

Leg Extentions

255lbs x 8
255lbs x 12
255lbs x 12
255lbs x 12

Standing Dbell Curls

Light but I wanted something to do inbetween my leg extentions!

20kg x 8
20kg x 8
20kg x 8

Calf Raises

150kg x 12
190kg x 12
190kg x 12
240kg x 10
190kg x 16
150kg x 16

Preacher Curls

45kg x 8
50kg x 8
55kg x 8

Legs are feeling a bit abused now! :D

[thepacman]

Good things are happening in here....good things.

[debrovnik]

workouts looking good D


Good things are happening in here....good things.

Thanks guys :)

[debrovnik]

Sunday - Chest

Was in a real rush today, it's amazing how much strength drops when you up the intensity!

Dbell Bench

35kg x 5
40kg x 5
45kg x 5
50kg x 5
47.5kg x 5

Close Grip Bench

90kg x 6
100kg x 6
100kg x 4

Cable Crossovers

70kg x 8
90kg x 8
100kg x 8
90kg x 8

Close Grip Bench

70kg x 6
90kg x 6
100kg x 4
70kg x 8
70kg x 8

Weighted Dips

+25kg x 8
+25kg x 10
+25kg x 8

[\J/]

Sunday - Chest

Was in a real rush today, it's amazing how much strength drops when you up the intensity!

Dbell Bench

35kg x 5
40kg x 5
45kg x 5
50kg x 5
47.5kg x 5

Close Grip Bench

90kg x 6
100kg x 6
100kg x 4

Cable Crossovers

70kg x 8
90kg x 8
100kg x 8
90kg x 8

Close Grip Bench

70kg x 6
90kg x 6
100kg x 4
70kg x 8
70kg x 8

Weighted Dips

+25kg x 8
+25kg x 10
+25kg x 8

i know what you mean about the strength drop. its a bitch. but still good workout. btw how come you did cgbp twice?

[debrovnik]

i know what you mean about the strength drop. its a bitch. but still good workout. btw how come you did cgbp twice?

Needed to MASH that chest! ;)

[\J/]

Needed to MASH that chest! ;)

lol i never would of thought that. how does it feel?

[debrovnik]

Close grip is a great exercise, loads of stress on inner chest.

Doing it before and after cable crossovers ensures chest gets hit hard!

[\J/]

Close grip is a great exercise, loads of stress on inner chest.

Doing it before and after cable crossovers ensures chest gets hit hard!

yep. and its awesome for triceps. ive also noticed that if your cgbp is going well your flat bench goes strong

[debrovnik]

yep. and its awesome for triceps. ive also noticed that if your cgbp is going well your flat bench goes strong

If you've got a good CGBP then you'll have strong tri's and your normal BP should be great as triceps play such a massive part... it's the same with dips!

Interestingly, if you add your bodyweight to the amount you can weighted dip x 3-5 reps with good depth, that should equal your max BP!

Works for me and my training partner anyway! ;)

[\J/]

If you've got a good CGBP then you'll have strong tri's and your normal BP should be great as triceps play such a massive part... it's the same with dips!

Interestingly, if you add your bodyweight to the amount you can weighted dip x 3-5 reps with good depth, that should equal your max BP!

Works for me and my training partner anyway! ;)

orlly? i will have to work that out next time i do dips

[debrovnik]

Man - went out for a quiet drink last night to my local country pub... it's a Tuesday, how bad could it get???!?! Anyway, got in at a bit past 5am this morning after a lock in with some of the farmers :rolleyes:

I only had a few pints which considering the company, was very controlled! I was in work by 10:30 which I thought was quite good! Feel a little fuzzy but I'll still be on for my afternoon back session - I might leave the deadlifts out today though! :D

[\J/]

Man - went out for a quiet drink last night to my local country pub... it's a Tuesday, how bad could it get???!?! Anyway, got in at a bit past 5am this morning after a lock in with some of the farmers :rolleyes:

I only had a few pints which considering the company, was very controlled! I was in work by 10:30 which I thought was quite good! Feel a little fuzzy but I'll still be on for my afternoon back session - I might leave the deadlifts out today though! :D

damn. yeh i would forget deads today...

i watched rocky 3 till 11pm and them rambo first blood...i was at work at half 8 and im fuccked

[debrovnik]

damn. yeh i would forget deads today...

i watched rocky 3 till 11pm and them rambo first blood...i was at work at half 8 and im fuccked

Ouch dude - at least you weren't drinking! That's the worst! My heads starting to feel a bit funny! :(

Never mind, got a bad ass shipment of Proteinz in yesterday, going to make some Protein Cookies or something!

[\J/]

Ouch dude - at least you weren't drinking! That's the worst! My heads starting to feel a bit funny! :(

Never mind, got a bad ass shipment of Proteinz in yesterday, going to make some Protein Cookies or something!

awesome. where do you get your protein from Deb?

cookies? damn i need that recipe when youve made them and posted pics. NOA!

[bizzlewood]

dude i've gotta tell you what happened to me this week

so i bought another sack of protein and had my shake before bed

while i was watching tv my skin was itching a bit but i thought nothing of it, when i went to bed the itching got out of control and i looked in the mirror and i had bumps all over my body.

i went straight to the doctor thinking the worst and he said it was an allergic reaction to something, the next day i mixed my shake then the morning after that the left side of my face had swollen up like a balloon.

At this point i didn't know it was the protein until i mixed another shake and the second the powder touched my skin the itching came back

this isnt the first time ive used this tbh ive been using it on and off for a couple of years

strange but true

[OmniscientCause]

to go along with bizzlewood ive also been delt a bad batch of protein this time around. Not that it made me sick but its consistency is so much different than myofusion usually is and it is all lumpy and doesnt mix half as well as it normally does.

[debrovnik]

dude i've gotta tell you what happened to me this week

so i bought another sack of protein and had my shake before bed

while i was watching tv my skin was itching a bit but i thought nothing of it, when i went to bed the itching got out of control and i looked in the mirror and i had bumps all over my body.

i went straight to the doctor thinking the worst and he said it was an allergic reaction to something, the next day i mixed my shake then the morning after that the left side of my face had swollen up like a balloon.

At this point i didn't know it was the protein until i mixed another shake and the second the powder touched my skin the itching came back

this isnt the first time ive used this tbh ive been using it on and off for a couple of years

strange but true

Damn bro!!! :eek: That's horrible!!!

I brought some Protein last year from MyProtein, their one with all the clever digestive enzymes and pro-biotics... any way, to cut a long story short, I ended up bed ridden for about 2 days... stuff did NOT agree with me!

Your experience sounds like a serious allergic reaction though, very much doubt it's the actual whey itself, most likely on of the 'extras', i.e. sweeteners, fillers, 'propriortory ingredients' etc.

[debrovnik]

awesome. where do you get your protein from Deb?

cookies? damn i need that recipe when youve made them and posted pics. NOA!

I get the Whey Isolate from MyProtein. Very low lactose :cool:

I've been REALLY bad updating my training this week, I have 3 sessions written down somewhere, I'll update when I find them! :)

[bizzlewood]

Damn bro!!! :eek: That's horrible!!!

I brought some Protein last year from MyProtein, their one with all the clever digestive enzymes and pro-biotics... any way, to cut a long story short, I ended up bed ridden for about 2 days... stuff did NOT agree with me!

Your experience sounds like a serious allergic reaction though, very much doubt it's the actual whey itself, most likely on of the 'extras', i.e. sweeteners, fillers, 'propriortory ingredients' etc.

yep wasnt fun at all i've never experienced anything like it

i definitely think it was a dodgy batch because i'd just finished a sack of the same whey the day before

just got back in the gym today which was great and i dont think i've lost much size which is even better

do you still buy stuff from my protein, is there stuff any good ??

[debrovnik]

yep wasnt fun at all i've never experienced anything like it

i definitely think it was a dodgy batch because i'd just finished a sack of the same whey the day before

just got back in the gym today which was great and i dont think i've lost much size which is even better

do you still buy stuff from my protein, is there stuff any good ??


Poor you! :( Glad to hear you're better though!

I've developed an interesting alergy recently.. OATS! This is a problem as I literally eat oats 4 or 5 times a day... I think it's got to the stage where my body has just had enough of them... I'm getting stomach cramps and serious gas!!!

My girlfriend is not impressed! :D

Anyway, it's 1 am now so I'm just going to head downstairs and make myself a tasty whey and oat shake... some habits you just can't break! ;)

[bizzlewood]

Poor you! :( Glad to hear you're better though!

I've developed an interesting alergy recently.. OATS! This is a problem as I literally eat oats 4 or 5 times a day... I think it's got to the stage where my body has just had enough of them... I'm getting stomach cramps and serious gas!!!

My girlfriend is not impressed! :D

Anyway, it's 1 am now so I'm just going to head downstairs and make myself a tasty whey and oat shake... some habits you just can't break! ;)

LOL ahh the gas i've learnt to embrace it as i think it comes with the territory :)

its annoying if i have a meeting and i have to hold it though lol

p.s why are you still up at 1 not good brah

[\J/]

I get the Whey Isolate from MyProtein. Very low lactose :cool:

I've been REALLY bad updating my training this week, I have 3 sessions written down somewhere, I'll update when I find them! :)

i know what you mean.it sometimes it happens brah.

oi wheres my cookies :D ?

[debrovnik]

p.s why are you still up at 1 not good brah

Just the way I am mate - more wide awake at night than at any time of the day! Just starting a new company so I'm spending a lot of time working! I don't ever really get up before 10am so it's not that bad.


oi wheres my cookies :D ?

Right, cookies... now this isn't a traditional recipe but it works ok! It's pretty simple though!

Mix up whey with pre-soaked oats (milk or water), natural Peanut Butter, flax seeds, various nuts and agave nectar. Mix it all up into a good, think mixture, then stick on a baking tray and put in an oven for about 30 mins at about gas mark 5. Wait till cool then devour! :cool:

Will take pics when I make them next!

[bizzlewood]

Just the way I am mate - more wide awake at night than at any time of the day! Just starting a new company so I'm spending a lot of time working! I don't ever really get up before 10am so it's not that bad.



i dont know how you manage to grow mate with not much sleep lol

[debrovnik]

i dont know how you manage to grow mate with not much sleep lol

2am till 10am is 8 hours brah! ;)

[debrovnik]

Terrible session today - unbelieveably weak :(

First time training in 5 days, as mentioned, just starting a new business so all of my time and energy has been put into that which has meant a lot of late nights (2-3am) and not much food - too busy to eat! :cool:

Anyway.. this is not good for bodybuilding, feel small and weak. Only did two exercises and gave up in disgust - will approach with a more positive mind-set tomorrow!

Chest

Bench

60kg x 8
80kg x 8
100kg x 8
110kg x 7 (WTF!}
120kg x 2 (Strong WTF!!!)
100kg x 10

Inc Dbells

40kg's x 8
40kg's x 8
40kg's x 8
40kg's x 8

[Surive123]

You need to start having better sessions ;)

[debrovnik]

Haven't updated for a while - training has been bad. I've been consistantly getting weaker with every training session... no idea what's going on :( Been having brutal DOMS.

Did a decentish chest session yesterday, not strong though.

Bench

90kg x 8
100kg x 8
100kg x 8

Inc Dbells

40kg's x 8
40kg's x 8
40kg's x 8
40kg's x 8

Skulls

45kg x 8
47.5kg x 8
47.5kg x 8
45kg x 8

Cable Crossovers

80kg x 8
90kg x 8
90kg x 8
90kg x 8

Flat Dbells

30kg's x 8
35kg's x 8
40kg's x 8
45kg's x 6

Dips

+25kg x 8
+25kg x 7
+20kg x 7

[bizzlewood]

Haven't updated for a while - training has been bad. I've been consistantly getting weaker with every training session... no idea what's going on :( Been having brutal DOMS.

Did a decentish chest session yesterday, not strong though.

Bench

90kg x 8
100kg x 8
100kg x 8

Inc Dbells

40kg's x 8
40kg's x 8
40kg's x 8
40kg's x 8

Skulls

45kg x 8
47.5kg x 8
47.5kg x 8
45kg x 8

Cable Crossovers

80kg x 8
90kg x 8
90kg x 8
90kg x 8

Flat Dbells

30kg's x 8
35kg's x 8
40kg's x 8
45kg's x 6

Dips

+25kg x 8
+25kg x 7
+20kg x 7

is it diet or maybe stress mate

sorry to hear that maybe you need sometime and then come back in the new year recharged.

[williammorgan]

how do u managed the bar to stay on ur shoulder/upper chest area when doing heavy fronts....always seems to slip off for me and makes my lifts only 4-6 reps instead of the 8-10 i know i can do

I actually find that the heavier the weight in use on the front squat, the less prone it is to slip. Once i'm past 70k it becomes a lot easier. For some reason the heavy weight is forcing me down, and with the heavy weight i'm required to remain upright on the decent and not lean forward. I'm getting around 112k on the front squats and have no issues with the weight wanting to slide off. Just make sure to get the bar as close to the bottom of your neck as possible. I LOVE FRONT SQUATS!!!!

[williammorgan]

Legs & Bi's

Front Squats

60kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5

Calf Raise

120kg x 12
150kg x 12
170kg x 12
170kg x 12
170kg x 12

Dbell Curls

22.5kg's x 5
25kg's x 5
25kg's x 5
25kg's x 5
25kg's x 5

Leg Extentions

255lbs x 10
275lbs x 10
275lbs x 10
275lbs x 10

Ham String Curl

195lbs x 8
210lbs x 8
225lbs x 8
225lbs x 8

Cross Body Dbell Curls

20kg's x 6
20kg's x 6
20kg's x 6
20kg's x 6

Ok session... not great intensity...

SWEET lifts on the front squats!!!! I've got something to aim for!
Now just get on some heavy deads!

[debrovnik]

First session back after Christmas, felt good to get back to it! There was a professional rugby player in the gym today, he plays for a pretty decent French team. Anyway, we were chatting while i was waiting for the power rack (the only area I can do deads) I decided to do a bit of bench just to pass the time, he said he'd join me... now at this point I'm thinking sh!t, this guy is like 6,5" and weighed 105kg (235lbs) lean, he's going to embarress me!

So I put on 60kg do 10 reps, he does the same, I put on 100kg, do 10, at this point he asks me to take some off the bar, fair enough I'm thinking, he's not warmed up, so we load up 80kg (175lbs) and the big guy struggles out 7 reps.... 7 reps!!!!!

I was a bit blown away! I loaded up 100kg again did 12 reps, he deloads it to 80kg, gets 6 reps!!! Crazy! :D

Anyway, decentish back session:

Deads

90kg x 6
130kg x 6
160kg x 6
180kg x 5
170kg x 5
130kg x 12

Wide Grip Chins

BW x 10
BW x 10
BW x 10
BW x 10

Shrugs - no straps, just chalk

130kg x 12
140kg x 12
140kg x 10
130kg x 12
130kg x 12

Lat Pull Downs

84kg x 8
84kg x 8
84kg x 8
84kg x 8

Curls

Assorted weights & bars ;)

[bizzlewood]

First session back after Christmas, felt good to get back to it! There was a professional rugby player in the gym today, he plays for a pretty decent French team. Anyway, we were chatting while i was waiting for the power rack (the only area I can do deads) I decided to do a bit of bench just to pass the time, he said he'd join me... now at this point I'm thinking sh!t, this guy is like 6,5" and weighed 105kg (235lbs) lean, he's going to embarress me!

So I put on 60kg do 10 reps, he does the same, I put on 100kg, do 10, at this point he asks me to take some off the bar, fair enough I'm thinking, he's not warmed up, so we load up 80kg (175lbs) and the big guy struggles out 7 reps.... 7 reps!!!!!

I was a bit blown away! I loaded up 100kg again did 12 reps, he deloads it to 80kg, gets 6 reps!!! Crazy! :D

Anyway, decentish back session:

Deads

90kg x 6
130kg x 6
160kg x 6
180kg x 5
170kg x 5
130kg x 12

Wide Grip Chins

BW x 10
BW x 10
BW x 10
BW x 10

Shrugs - no straps, just chalk

130kg x 12
140kg x 12
140kg x 10
130kg x 12
130kg x 12

Lat Pull Downs

84kg x 8
84kg x 8
84kg x 8
84kg x 8

Curls

Assorted weights & bars ;)

you're a strong mofo why are you suprised

you could out bench me

[debrovnik]

you're a strong mofo why are you suprised

you could out bench me

But you're not a 6,5", 235lb professional rugby player ;)

I looked like a little child standing beside him! :D

[bizzlewood]

But you're not a 6,5", 235lb professional rugby player ;)

I looked like a little child standing beside him! :D

good point lol

[debrovnik]

Got a brutal cold coming... :(

[bizzlewood]

Got a brutal cold coming... :(

AGAIN what the **** is wrong with your immune system

16 drops three time a day

http://images.vitaminimages.com/hb/vf/productimages/HB/H200W000/HB006300_R_H200W000.gif

[debrovnik]

AGAIN what the **** is wrong with your immune system

16 drops three time a day

http://images.vitaminimages.com/hb/vf/productimages/HB/H200W000/HB006300_R_H200W000.gif

Thanks bro - I know, my whole body is feeling knackered at the moment - have been streadily losing strength over the last few weeks, still don't think I've totally shaken off my Flu - someone in the gym told me it could be someting called 'post viral fatigue'. Whatever, it's ghey! :D

Anyway... I'm going to get my diet back in shape in the New Year and go back to being super healthy again - see if I can't get my strength back up!

Re me feeling like I've got a bitch of a cold coming - I think I may have called it too soon as I'm feeling a ton better - just got a bitch of a headache!!! Anyway, dosing up on L-Glutamine, Vit D (5000 iu) and Vit C; will be picking up the Echinacea tomorrow morning!

[bizzlewood]

Thanks bro - I know, my whole body is feeling knackered at the moment - have been streadily losing strength over the last few weeks, still don't think I've totally shaken off my Flu - someone in the gym told me it could be someting called 'post viral fatigue'. Whatever, it's ghey! :D

Anyway... I'm going to get my diet back in shape in the New Year and go back to being super healthy again - see if I can't get my strength back up!

Re me feeling like I've got a bitch of a cold coming - I think I may have called it too soon as I'm feeling a ton better - just got a bitch of a headache!!! Anyway, dosing up on L-Glutamine, Vit D (5000 iu) and Vit C; will be picking up the Echinacea tomorrow morning!

it probably is "post viral fatigue" i think your body is telling you to take a break

did back today and for some reason i felt like i was going to pass out so i took it slow, so i think my body is telling me to take a break aswell...will I ....... No lol

[debrovnik]

it probably is "post viral fatigue" i think your body is telling you to take a break

did back today and for some reason i felt like i was going to pass out so i took it slow, so i think my body is telling me to take a break aswell...will I ....... No lol

LOL - I've given my body PLENTY of time to recover - it ain't getting any more damn rest! :cool:

Just sippin on the last of mt Mt. Gay Rum I brough back from Barbados, I think post New Year I might give up the booze for a bit - I don't drink that much, but I've had a couple of 'heavy' all nighters recently which I could probably do without! :rolleyes:

[debrovnik]

Hey Bizzel, this will make you lol - I've always thought you were a white guy with a tan - I've just noticed that you're not :D

[OmniscientCause]

deb u mean u dont live in a black and white world with raining polka dots?

[bizzlewood]

Hey Bizzel, this will make you lol - I've always thought you were a white guy with a tan - I've just noticed that you're not :D

are you kidding me lol ha ha ha aha LMAO

how did you figure out? i thought the avi was a dead giveaway

[debrovnik]

are you kidding me lol ha ha ha aha LMAO

how did you figure out? i thought the avi was a dead giveaway

I looked at your avi large size on your profile - it's the hands man, the hands!

I did have a mental picture of what you looked like - I will now have to reassess! :D

[bizzlewood]

I looked at your avi large size on your profile - it's the hands man, the hands!

I did have a mental picture of what you looked like - I will now have to reassess! :D


you thought i looked like this didnt you mate lol

http://media.ebaumsworld.com/mediaFiles/picture/271727/951792.jpg

[debrovnik]

First training session of the year today, still remarkabley hung-over from the day before so didn't feel too great!

Seated Mill Press - didn't have the enery to stand

50kg x 8
60kg x 8
70kg x 8
70kg x 8
80kg x 8

Skulls

40kg x 8
42.5kg x 8
42.5kg x 8
45kg x 8

Dbell Lateral Raises

17.5kg x 8
17.5kg x 8
17.5kg x 8
20kg x 8 - PB
20kg x 8 - PB
20kg x 8 - PB

Bent Over Bizzelwood Crossovers - for real delts ;)

40kg x 8
40kg x 8
40kg x 8
40kg x 8

Not much energy but not a bad session considering!

[bizzlewood]

Lateral raises are impressive mate, how the **** do you do it.......

Good job on the rear delt work

lol still hungover ha ha ha ha lightweight

[debrovnik]

Cheers bro - I don't know about Lateral Raises, they are my only lift that seems to just keep on getting better and better - doesn't matter if I'm ill, dieting, bulking etc... they just keep going slowly upwards.

I remember seeing a picture about 4 years ago of Laurence DeLallio (rugby player) doing laterals with 20kg dbells and thinking, "Bloody hell! I'll never be able to do that!"

I've never seens anyone doing them with anything more than 15's - looking forward to moving up to 22.5's! :D

Yeah, still seriously lagging after New Years! I'm not a massive drinker but went to a friend's big house in the country and kept up till past 6am! Was a bit brutal! Between 2 guys and 4 girls we put away 8 bottles of Champagne, 3 bottles of wine, 1 big bottle of Gin and a bottle of Port. Ouch! I doubt any of the girls weighed more than 8 stone but damn they put it away! Put me to shame!

Looking forward to squats tomorrow! :)

[debrovnik]

I like the way this thread has just become and extended conversation between us both :D

PS: I've just spent 10 looking for an accurate pic of what you look like - it was pretty much this:

http://www.mid.muohio.edu/computer/images/geek2.jpg

[bizzlewood]

LMAO that's not far off tbh

you put drank a port, how old are you really 55? lol

the laterial raises are very impressive i'm only 14 and that's tough

you're not swinging are you ???????????????

[debrovnik]

Man! I LOVE port!!! When I was at Uni my friend and I would go on special trips to Fenwicks just to buy Port! Brilliant stuff!

And as for swinging :rolleyes:

I'm not the kinda cat that swings :cool: - I'll get a vid!

[bizzlewood]

Man! I LOVE port!!! When I was at Uni my friend and I would go on special trips to Fenwicks just to buy Port! Brilliant stuff!

And as for swinging :rolleyes:

I'm not the kinda cat that swings :cool: - I'll get a vid!

my parents drink port so i've always thought of it as a old persons drink

just asking about the swinging mate lol

[debrovnik]

Had no energy today and really couldn't be bothered to be in the gym - anyway...

Legs & Bi's

BB Curls

50kg x 8
50kg x 8
52.5kg x 8
55kg x 8
50kg x 8

Squats

90kg x 6
120kg x 6
120kg x 6
130kg x 6
140kg x 5

Dbell Curls

25kg's x 8
25kg's x 8
25kg's x 8
25kg's x 8

Leg Extentions

255 x 10 (full stack0
255 x 12
255 x 12
255 x 12

Hanstring Curls

195 x 8
195 x 8
195 x 10
195 x 10

At this point the power went off in the gym and I had to leave :(

[JpRus]

Sup playa.

[debrovnik]

Sup playa.

Ah ha - Jp, wondered when you'd show up! ;)

I'm okish, got a nasty cold but I'll be better soon - you good?

[JpRus]

Ah ha - Jp, wondered when you'd show up! ;)

I'm okish, got a nasty cold but I'll be better soon - you good?

I am doing okay.

Bulking my way to the top.

How are your gains coming along?


Feel better dude.

[debrovnik]

I am doing okay.

Bulking my way to the top.

How are your gains coming along?


Feel better dude.

Well, I caught that thar swine flu about 2.5 months ago which kind of ruined me - took about 4 or 5 weeks out of the gym and have since been suffering from something like post viral fatigue. So in short, gains have been lacking.

Fingers crossed I'm going to improve as the year starts!

[bizzlewood]

have you still got viral fatigue?

[debrovnik]

have you still got viral fatigue?

Nah - I don't think so - I went for a 5 hour walk in the hills yesterday with no trouble - up on the top there was about 7 inches of snow you you could see for miles - was stunning.

[OmniscientCause]

Nah - I don't think so - I went for a 5 hour walk in the hills yesterday with no trouble - up on the top there was about 7 inches of snow you you could see for miles - was stunning.

should do some cross country skiing....its good cardio i did it when i was like 4 lol

[debrovnik]

Ah, we get snow so rarely over here, it's a shame! Saying that, I've just driven home from the gym and there's about 2" everywhere, including the roads! The car skidded about 4 or 5 times! :D

Did a bit of chest today - triceps were still really sore from the other day which sucked!

Bench

80kg x 10
100kg x 8
110kg x 6
120kg x 5
100kg x 10

Flat Dbells

47.5kg's x 6
47.5kg's x 6
45kg's x 6
45kg's x 6

Cable Crossovers

90kg x 8
90kg x 8
90kg x 8
90kg x 8
90kg x 8

Shrugs - no straps

130kg x 6
130kg x 6
130kg x 10
130kg x 10
130kg x 10
130kg x 10

Reverse BB Curls

30kg x 8
30kg x 8
30kg x 8

Did a fair bit of abs throughout the session.

[debrovnik]

Back

Wide Chins

x 10
x 10
x 10
x 10

Deadlifts

90kg 6
120kg x 6
150kg x 6
150kg x 12

Bent Over Rows

90kg x 8
100kg x 8
100kg x 8
90kg x 8

T-Bar Rows

3 plates x 8
4 Plates x 8
4.5 Plates x 8 (i.e. 4 20kg plates and a 10kg plate)
3.5 Plates x 8

Calf Raises

150kg x 12
150kg x 12
150kg x 12
150kg x 12
150kg x 12

Wide Lat Pull Downs

84kg x 8
84kg x 8
77kg x 8
77kg x 8

[bizzlewood]

epic back session!!

slap some weight on the chins mate they've helped me alot

[debrovnik]

epic back session!!

slap some weight on the chins mate they've helped me alot

I was doing weighted chins a while ago - not really sure why I stopped :confused:

I really use them as a warm up - make sure I go nice and wide and nice and slow. I've packed a bit of weight on since I last checked - weighed myself mid-morning yesterday and tipped the scales at 194lbs! Although I think I'd had a shake ;)

Anyway Bizzel, I was thinking, as you're too girly to make a log of your own, you should post a few of your sessions up in here! Keep me company!

[eKONA]

Subbed Deb ;)

I'm blown away by your lateral raises.... Do you do both at once or one at a time?
Nice lifts as always!

[bizzlewood]

I was doing weighted chins a while ago - not really sure why I stopped :confused:

I really use them as a warm up - make sure I go nice and wide and nice and slow. I've packed a bit of weight on since I last checked - weighed myself mid-morning yesterday and tipped the scales at 194lbs! Although I think I'd had a shake ;)

Anyway Bizzel, I was thinking, as you're too girly to make a log of your own, you should post a few of your sessions up in here! Keep me company!

194lbs is really good you'll be 200 in no time

LOL @ posting my sessions in your log

[debrovnik]

In London today, just come back from an extended business meeting - cocktails in the Lanesborough followed by dinner in the Gaucho on Picadilly - very nice ;)

Weighed myself this morning pre breakfast - 191.8lbs.


194lbs is really good you'll be 200 in no time

LOL @ posting my sessions in your log

Yeah, post a few sessions up man, be good to see what you're up to!

eKONA - good to see you mate!

Lateral raises are done 2 at a time, if I did one at a time I'd most likely fall over :D - I'm going to have to post a video. I'm training shoulders next session!

[eKONA]

I'm going to have to post a video. I'm training shoulders next session!

Thanks mate :D

[debrovnik]

God - today reminds me why I HATE London so much - I'm going to go to bed really early tonight then jump on a train first thing tomorrow morning and GTFO of here.

Seriously, my life would much happier if I knew I never has to set foot in this sh!tty city ever again in my life!

/rant.

Looking forward to the gym tomorrow!

[bizzlewood]

LOL what happened mate?

[debrovnik]

Meh, nothing that bad, I just got dragged around all day in the wind and snow by my girlfriend - shopping is serious business! :rolleyes:

Had two trains canceled on me this morning, one at marlyborne & one at euston. RAGE!!!!! Finally caught a ****ing virgin train which jammed full of bastard people all coughing and sneezing - the ****ing train manager has opened up first class so there are tons of scum bags. ?BER RAGE!!!!!

Anyway, at least I'll get to the gym!

[eKONA]

the ****ing train manager has opened up first class so there are tons of scum bags. ?BER RAGE!!!!!

OOH! Get you! :P

Sounds like you'll have a new cold before the old one has left the system :(

[bizzlewood]

Meh, nothing that bad, I just got dragged around all day in the wind and snow by my girlfriend - shopping is serious business! :rolleyes:

Had two trains canceled on me this morning, one at marlyborne & one at euston. RAGE!!!!! Finally caught a ****ing virgin train which jammed full of bastard people all coughing and sneezing - the ****ing train manager has opened up first class so there are tons of scum bags. ?BER RAGE!!!!!

Anyway, at least I'll get to the gym!

i remember when my ex use to make me do that, its not fun and i get irritated easily when i'm tired lol

woke up with an fing cold i'm still going to train and take echinacea so i clear it from my system as quickly as possible

i will post my session when i get home tonight, if i'm not too tired lol

have you signed up for your comp yet, is it this year or next?

[debrovnik]

OOH! Get you! :P

Sounds like you'll have a new cold before the old one has left the system :(

He he! ;) I'm hoping I'll be ok - was downing Vit C and Echinacea the whole journey!

Train was delayed so did I get to the gym!?!? Did I f*ck!! :mad:

On the plus side, I got home and sat in bed with my laptop and watched on demand TV for about 7 hours which was nice! If anyone's got time to spare, the Robinson Cruso series on channel 5 is quite entertaining - I watched 6 epsodes in a row last night! :D


i remember when my ex use to make me do that, its not fun and i get irritated easily when i'm tired lol

woke up with an fing cold i'm still going to train and take echinacea so i clear it from my system as quickly as possible

i will post my session when i get home tonight, if i'm not too tired lol - have you signed up for your comp yet, is it this year or next?

It's seriously annoying man! I just follow around like a puppy and do what I'm told - as long as I get fed protein bars I don't mind too much but London on Sat was FREEZING, WINDY & SNOWING!!! plus I was wearing new shoes which made my feet hurt! Had a serious grump on! :D

Sorry to hear you've got a cold bro - hope you get over it better than me!

Haven't signed up for any comps yet - thinking about doing it next year - either:

BNBF: www.bnbf.co.uk/

or

NPA: www.npabodybuilding.com


Competition in the NPA looks a lot tougher in my opinion... really though, it just depends what sort of condition I can get into. I've never got below 9% b/f before, I think I'll find it a real challenge to get shedded. I recon that even now I've got the mass to do okish, it's just whether I can get the conditioning, that'll be the hard part!

If I can wack on 5-7lbs of decent muscle in the next 12 months I recon I'll be in a good position to do well, time will tell! :)

[debrovnik]

Just finished in the gym - shoulders and tri's today, got a video of me doing lateral raises with 20kg dbells x 10... Not too hard. Decided to try 22.5kg dbells... Got out 6 reps, when I finished, noticed that while one dbell was 22.5kg, the other was a 25kg!!!!! :D LOL!!!!

Did another set with 20kg dbells then tried another set with 2 22.5kg dbells, got out 6 reps, not that bad. Will post vids when I get home :)

[eKONA]

the other was a 25kg!!!!! :D LOL!!!!
Haha legend, atleast you know you can gun for 25s soon though.


Will post vids when I get home :)

Much appreciated ;)

[debrovnik]

20kg Lateral Raises x 10 - (45lbs)

Uq3HhhEae4s


One 22.5kg & one 25kg x 10 - (50lbs & 55lbs)

HpqLj3FXBnw

[debrovnik]

Shoulders & Tri's

Seated Mil Press

50kg x 8
70kg x 8
80kg x 8
85kg x 6
70kg x 8

Dbell Lateral Raises

17.5kg's x 8
20kg's x 10
22.5kg + 25kg x 6 - (picked up two different dbells by mistake)
20kg's x 8
22.5kg's x 6
20kg's x 8

Skull Crushers

40kg x 8
45kg x 8
47.5kg x 8
47.5kg x 8
47.5kg x 8

Seated Arnold Press

27.5kg's x 8
27.5kg's x 8
32.5kg's x 8
32.5kg's x 8

Bent over rear delt cable things

40kg x 8
40kg x 8
40kg x 8
40kg x 8

Cable Tri Extentions

80kg x 10
85kg x 8
80kg x 8

Dips

BW x 10
BW x 10
BW x 10

[2020Wellness]

Off topic, but what type of camera are you using and what editing software are you using. Nice clear videos :)