dparm99's KISS (Keep It Simple Stupid) journal!

[dparm99]

Well i've finally decided to start a journal, mainly to help keep myself motivated and dedicated.
I've been lifting for about 2 years and 9 months now, i started at 65kg and i'm now up to 87 - 88kg.
My diet at the moment consists of about 3,500 - 4,000 calories a day. I've just started doing some cardio work for the first time since i've started lifting. I'm not actually doing a cut but just want to get some fitness up and make sure i don't put on any fat in the next few months as it's coming into summer here in Australia.
As you can probably tell from the title i like to keep things simple with my bodybuilding, i think alot of people overanalyse things. I'm not doing (and have never done) and special programs or routines, i just get out there and lift weight!
If you have any suggestions for/questions about my journal feel free to bring them up.
Cheers.

[spirit3530]

IN first.... ;)

[dparm99]

BACK & BICEPS - 7th Nov '06 (all weight in kilograms)

Deadlifts
188 x 6
198 x 4 (436lbs x 4)
188 x 4

Weighted chins
bw + 22.5 x 6 (50lbs x 6)
bw + 22.5 x 6
bw + 22.5 x 5

Bent over BB rows
80 x 8 (176lbs x 8)
80 x 8
80 x 8

Barbell curls
38 x 8 (84lbs x 8)
38 x 8

Seated preacher curls
43 x 8 (95lbs x 8)
43 x 8


NOTES: A pretty good workout. Getting back up there with my deads. 198kg is the most i've ever done for 4 reps so happy with that. My biceps and forearms are fried at the moment and my back feels like it's been hit hard too.
Tomorrow is a rest day (i'll be doing some cardio) and Thursday is chest/triceps.

[dparm99]

IN first.... ;)
Welcome mate

[ElSpaceBandito]

Count me in...

[dparm99]

Count me in...
Hey mate, where abouts in oz you from?

[ElSpaceBandito]

Hey mate, where abouts in oz you from?
melbourne:)

[olympic]

Awesome glad you started a journal! Looking forward to your workouts.

Sick deadlifts :D

[Dominik]

*Subscribed*

Awesome deadlifting dparm, especially for your weight. I've found BB rowing helps my deadlift a lot, especially with locking it out cleanly and bringing those shoulders back behind the bar so as those numbers go up and you keep putting on upper back size I think you'll see those DL numbers go up significantly. Anyway, you know what you're doing, but I just wanted to let you know I've got a lot of respect for how much you're pulling under 200lbs.

Just a tip on the journal, I think you'll find more people from the US will read it if you convert some numbers, maybe PRs like Scott and EoR do, into pounds. I do it the other way around and put the kg in brackets for you guys. Only takes a few seconds with a calculator or spreadsheet doing the old x 2.2 calculation :)

[dparm99]

*Subscribed*

Awesome deadlifting dparm, especially for your weight. I've found BB rowing helps my deadlift a lot, especially with locking it out cleanly and bringing those shoulders back behind the bar so as those numbers go up and you keep putting on upper back size I think you'll see those DL numbers go up significantly. Anyway, you know what you're doing, but I just wanted to let you know I've got a lot of respect for how much you're pulling under 200lbs.

Just a tip on the journal, I think you'll find more people from the US will read it if you convert some numbers, maybe PRs like Scott and EoR do, into pounds. I do it the other way around and put the kg in brackets for you guys. Only takes a few seconds with a calculator or spreadsheet doing the old x 2.2 calculation :)
Thanks mate, means alot coming from you! Yeah i think i'll convert my some of my lifts into pounds to help the US guys out.
My rows are pretty weak compared to my deads, i've just never been that good at them, and especially when i put them down the order in my routine i can't use much weight.
My deadlifts have slowed as you predicted and i'm just going to stick to rep work for the near future.

[Milimber]

*Subscribed*

[dparm99]

CHEST & TRICEPS - 9th Nov '06

Incline BB bench
85 x 8
90 x 6
95 x 4 (209lbs x 4)

Weighted dips
bw + 50 x 8 (+ 110lbs x 8)
bw + 50 x 6

Incline DB bench
36 x 8 (79lbs x 8)
36 x 7
36 x 6

L lateral raises
13.5 x 8
16 x 8 (35lbs x 8)
16 x 7

Lying tricep extensions
43 x 6 (95lbs x 6)
38 x 8

Tricep pushdowns
30 x 8
25 x 11


NOTES: I was pretty happy with the workout. I'd stayed at 85kg on incline bb for ages so decided to move the weight up, even though i got less reps at least it's getting my body used to the heavier weight.
It was also the heaviest i'd ever gone on dips, up until a couple of weeks ago i was only using half that weight.
Had a bit of elbow/tricep pain in my left arm while doing the lying tricep extensions but nothing too bad.
Tomorrow is legs (i've been really slack with them of late so my weights will be pathetic).

[olympic]

Nice dips and incline!

[dparm99]

Nice dips and incline!
Thanks mate, they're strarting to get up there.

[ElSpaceBandito]

great workout! everything looks really strong...i dont know what the standard for laterals is, but to me urs seem REALLY big

keep it up mate

[dparm99]

great workout! everything looks really strong...i dont know what the standard for laterals is, but to me urs seem REALLY big

keep it up mate
Thanks mate. My laterals aren't that good, i do "L laterals" which allow you to use more weight than normal side laterals and i do cheat a bit on them too.

[dparm99]

LEGS - 10th Nov '06

Squats
110 x 6 (242lbs x 6)
110 x 6
110 x 6

Leg extensions
65 x 10 (143lbs x 10)
65 x 10

Leg press (done on a very old machine i have at home)
160 x 11
160 x 15 (352lbs x 15)

Lunges
43 x 8 each leg (95lbs x 8)


NOTES: A fairly solid leg workout for me, i'm not very strong in the lower body. I've been really slack with legs of late and have dropped back from my best squats of 120kg (264lbs) x 8 reps.
I was planning on doing some more lunges and some calf work but after the first set of lunges my legs had had enough.
Tomorrow and Sunday are rest days (i need them atm!) then i hit shoulders (and a bit of upper chest/triceps) on Monday.

[littlechick]

how did I miss this journal? Nice workouts, you are strong...(and I don't think your legs are lacking :()
I like the simplicity of your workouts...keep it up!

[ElSpaceBandito]

and I don't think your legs are lacking
yer their not, ur squats a little bit behind ur BIG deads but their not lacking

[dparm99]

SHOULDERS (& upper chest/triceps) - 13th Nov '06

Military press (seated)
70 x 6 (154lbs x 6)
70 x 6
63 x 8

Incline bench (done on highest incline setting)
75 x 8 (165lbs x 8)
75 x 7
75 x 6

L lateral raises
16 x 8 (35lbs x 8)
16 x 8
16 x 8

Lying tricep extensions
43 x 10
48 x 6 (107lbs x 8)

Tricep pushdowns
30 x 10


NOTES: Short workout but went well. Those were the heaviest military presses i've done. On the incline bench i do nice slow controlled reps really trying to focus on the upper chest, hence not much weight used. I don't do much work for shoulders because they get hit a fair bit in my job and are one of my better bodyparts.
Tomorrow is back/bis, i'm going to shoot for 203kg x 4 on the deadlift!

[olympic]

Very nice MP's!

Have fun with the 203 x 4 :)

[daYDreAmErX]

Here I am with the female touch :cool:

[dparm99]

Here I am with the female touch :cool:
Thanks for stopping by! Stayed tuned for some big deadlifts tonight :)

[ElSpaceBandito]

Stayed tuned for some big deadlifts tonight :)
**Awaits anxiously**





....looking forward to it man:)

[LSU1]

nice dips. cool how you focus on only incline work and dips for chest. im the same way. has worked great for me, hope it works as well for you.

[dparm99]

nice dips. cool how you focus on only incline work and dips for chest. im the same way. has worked great for me, hope it works as well for you.
Yeah basically i'm focusing on my weakpoint mate, which is my upper chest. I'm not happy with the shape of my pecs at all and i'm doing my best to fix that! Thanks for stopping by.

[Dominik]

Yeah basically i'm focusing on my weakpoint mate, which is my upper chest. I'm not happy with the shape of my pecs at all and i'm doing my best to fix that! Thanks for stopping by.Dparm, I know what you mean. When the upper chest is lagging, you start to get the saggy chest look and it doesn't look good, not even in a t-shirt. Look at anyone with an impressive chest and it's the upper pecs that make the difference. When they're well developed, it looks powerful and makes a real statement. That's why I don't bother with any flat/decline presses and just concentrate on inclines, overheads (which also hit the upper pecs to some degree), and on dips I try to keep myself as upright as possible to focus more on the tris than the chest.

Btw, nice work on everything.

[dparm99]

Dparm, I know what you mean. When the upper chest is lagging, you start to get the saggy chest look and it doesn't look good, not even in a t-shirt. Look at anyone with an impressive chest and it's the upper pecs that make the difference. When they're well developed, it looks powerful and makes a real statement. That's why I don't bother with any flat/decline presses and just concentrate on inclines, overheads (which also hit the upper pecs to some degree), and on dips I try to keep myself as upright as possible to focus more on the tris than the chest.

Btw, nice work on everything.
You said it mate. I've got a bit of the saggy chest look going on atm and i'm not happy at all with it. My pecs look okay when they're flexed but when they're not they do have a bit of that saggy look, not attractive at all! Guess i've just got to keep prioritising upper chest and probably cut a bit of bodyfat.
Well i'm off to deadlift!

[olympic]

I'd be interested to know what your average daily diet is? So far I know you must eat a lot of chicken :D

[dparm99]

BACK & BICEPS - 14th Nov '06

Deadlifts
203 x 5 (447lbs x 5)
203 x 4
183 x 6

Bent over BB rows
90 x 8 (198lbs x 8)
90 x 8
90 x 6

Weighted chins
bw + 22.5 x 6 (50lbs x 6)
bw + 22.5 x 6

Barbell curls
43 x 8 (95lbs x 8)
43 x 6


NOTES: A really good workout, hit PR's on deadlifts, bb rows and curls!
Only did a short workout as i had a really physical day at work that involved alot of lifting and i've got another one tomorrow (got to unload a truckfull of furniture first thing in the morning) so my back doesn't get any real decent recovery time :(
I'll probably max out on deads in a few weeks time (got to buy some more weight first), i'm hoping to pull around the 240kg mark.

[dparm99]

I'd be interested to know what your average daily diet is? So far I know you must eat a lot of chicken :D
It varies a bit mate but here's a typical day for me:

Meal 1: (i'm not a morning person and struggle to eat anything for breakfast)
* 2 pieces of toast and vegemite
* Protein shake

Meal 2:
* Chicken and pasta (with sweet chilli sauce)
* 500ml low fat milk

Meal 3:
* Footlong chicken sub or Italian BMT sub from Subway
* 500ml juice

Meal 4:
* Chicken and pasta (with sweet chilli sauce)
* 500ml low fat milk

Meal 5: (varies nearly every day) *Pre workout meal*
* Chicken and vegies/pasta OR 3 pieces of bread with peanut butter OR 2 eggs & 2 pieces of toast.
* Protein shake

Meal 6: *Post workout meal* (also have 2 big cups of protein powder and water straight after workout)
* Chicken and pasta (with sweet chilli sauce)
* 500 - 800ml low fat milk (sometimes full cream milk)

[LSU1]

wow nice deads and chins. glad to see you converting the lifts into lbs for the americans in the journal..:)

[olympic]

Nice deadlifts!

Looks like you love chicken + pasta :D

Although I'm the same as you- I find it hard to eat a big meal after just waking up, but a couple hours later I can wolf it down.

[dparm99]

wow nice deads and chins. glad to see you converting the lifts into lbs for the americans in the journal..:)
Thanks, yeah considering that the majority of people on here are American i thought i better do the conversions.



Nice deadlifts!

Looks like you love chicken + pasta

Although I'm the same as you- I find it hard to eat a big meal after just waking up, but a couple hours later I can wolf it down.
Cheers mate. Yeah chicken is my favourite meat by a country mile, i don't really lke anything else, hence why i eat so much of it.

[daYDreAmErX]

Yeah :cool:

Awesome workout !!! Congrats on the PR's, that was an intense session !

[dparm99]

Yeah :cool:

Awesome workout !!! Congrats on the PR's, that was an intense session !
Thanks, it was only a short workout and i'll admit i took longish breaks between exercises but it was still a pretty full-on workout. I was very happy with the deadlifts in particular.
I'm having a well needed rest day today and i hit chest/tris tomorrow.
I'm also doing cardio a few times a week but i'm not putting that in my journal.

[dparm99]

CHEST & TRICEPS - 16th Nov '06

Incline BB bench
90 x 7
95 x 4
100 x 3 (220lbs x 3)

Incline DB bench
36 x 8 (79lbs x 8)
36 x 7

Weighted dips
bw + 45 x 9 (+99lbs x 9)
bw + 45 x 7

L lateral raises
16 x 10 (35lbs x 10)
16 x 8

Lying tricep extensions
45 x 9 (99lbs x 9)
45 x 7

Tricep pushdowns
30 x 8
30 x 8


NOTES: A reasonable workout, hit a few small PR's. Was rushed for time so only did a short workout but still hit my chest and tris well. My left tricep was giving me a bit of pain towards the end of the workout which is becoming a regular thing but i don't think it's anything to worry about yet.
I'm doing legs on Saturday this week (normally do them tomorrow{friday}) because i've got other things on tomorrow night.

[dparm99]

LEGS - 18th Nov '06

Squats
115 x 6 (253lbs x 6)
110 x 4 (aborted)


NOTES: Had pain at the front of my right leg (to the side of my groin) that was evident even during my light warmups. I was able to get through one full set but had to stop half way through the next set. It's not worth risking an injury just for one workout.

[daYDreAmErX]

Damn... Hope you get better :(

And rest !

[dparm99]

Damn... Hope you get better :(

And rest !
Thanks. The pain in my leg has been there for ages when i squat but never as bad as it was yesterday. I'm just glad i can still deadlift with no pain, that's what really matters to me.

[littlechick]

Thanks. The pain in my leg has been there for ages when i squat but never as bad as it was yesterday. I'm just glad i can still deadlift with no pain, that's what really matters to me.
I had that pain as well when squatting, streching helps, as the weights increase, the pain remained however, a break from the heavy squats was needed in my case :(
hope it gets better :)

[ossizen]

Wow, very heavy deads you got going there. :)

[dparm99]

Wow, very heavy deads you got going there. :)
Thanks mate. Deads are by far and away my best lift, everything else is very ordinary compared to them. I'll be maxing out on deads in a few weeks time, that's where i'm in my element ;)
Cheers for stopping by.

[dparm99]

SHOULDERS (& upper chest/triceps) - 20th Nov '06

Military press (seated)
74 x 6 (163lbs x 6)
65 x 9
65 x 7

Incline bench (done on highest incline setting)
80 x 8 (176lbs x 8)
80 x 5
75 x 6

L lateral raises
16 x 11 (35lbs x 11)
16 x 9
16 x 8

Tricep pushdowns
40 x 6
35 x 8
30 x 11


NOTES: A good workout. Hit PR's on military press, high incline bench and L lateral raises.
I don't seem to be losing any strength even though i've cut back my calories a bit and am doing about 40 minutes of cardio every second day, so i'm pretty happy about that.
Tomorrow is back & bis, i'm going to try to resist the urge to max on deads and stick to rep work. I might try 210kg (462lbs) x 4 reps, see how i go.

[LSU1]

nice mp. thats a good lift

[bigboy15]

SHOULDERS (& upper chest/triceps) - 20th Nov '06

I might try 210kg (462lbs) x 4 reps, see how i go.

Strong workout, good luck with the deadlift tomorrow as well. ;) That's a lot of weight.

[dparm99]

nice mp. thats a good lift
Thanks mate. Up until a few weeks back i hadn't done military press in about 6 months, so i'm happy with how it's going. I'm also hoping it will somewhat help my lagging upper chest.
How's your lifting going?

[LSU1]

very good right now. just worked up to 455 for a triple on rack deads so that was exciting. just working hard to reach my xmas goals which im pretty close to doing.

thanks for asking.

[dparm99]

Strong workout, good luck with the deadlift tomorrow as well. ;) That's a lot of weight.
Cheers. I just hope i have an easy day at work tomorrow so i'm pretty fresh when it comes time to lift. I've got to work hard to stay ahead of you youngsters ;)
Btw your lats are looking awesome in your avatar! Exceptional for a 16 year old! Lats/back is also my strongpoint and i'm going to try to get some new pics taken in the next week or so (got to get my lazy gf into action!).

[olympic]

Very nice military presses mate. Im impressed!

[dparm99]

Very nice military presses mate. Im impressed!
Cheers mate, it's good to be doing them again. They're an exercise i won't be neglecting any more!
You getting excited about your upcoming comp? When it comes around if you wouldn't mind letting me know what the best guys in the 90kg class are deadlifting i would appreciate it. The comp's a tested one isn't it?

[olympic]

Cheers mate, it's good to be doing them again. They're an exercise i won't be neglecting any more!
You getting excited about your upcoming comp? When it comes around if you wouldn't mind letting me know what the best guys in the 90kg class are deadlifting i would appreciate it. The comp's a tested one isn't it?

Definately looking forward to the comp! And I'll make sure to take note of those deadlift numbers for you- and yes it is a tested comp.

[dparm99]

BACK & BICEPS - 21st Nov '06

Deadlifts
238kg (524lbs) - above knees but not locked out
233kg x 1 (513lbs x 1) ***2.7x bodyweight***

Bent over BB rows
95 x 8 (209lbs x 8)
95 x 8
95 x 7

Weighted chins
bw + 25 x 7 (+55lbs x 6)
bw + 25 x 5

Barbell curls
45 x 9 (99lbs x 9)
45 x 8
45 x 7


NOTES: Great workout! I'm pretty disappointed about missing the 238kg deadlift though. It flew up to above my knees but i just couldn't lock it out. I really need to work on my lockouts, any suggestions guys?
I was happy to be able to come back and nail the 233kg lift. Also hit PR's on rows and curls, so all in all a very solid workout.

[ElSpaceBandito]

233kg x 1 (513lbs x 1)
simply :eek:

[Dominik]

Deadlifts
238kg (524lbs) - above knees but not locked out
233kg x 1 (513lbs x 1) ***2.7x bodyweight***Awesome job on the deads. You got 524 above the knees which as far as I'm concerned is the hardest part out of the way so you're only a few weeks away from nailing it. I missed a 1RM attempt a few months back, the first time it'd happened, and I was pretty pissed about it. I just regrouped and came back stronger. You did the right thing by dropping the weight back and having another swing at it.


NOTES: Great workout! I'm pretty disappointed about missing the 238kg deadlift though. It flew up to above my knees but i just couldn't lock it out. I really need to work on my lockouts, any suggestions guys?
I was happy to be able to come back and nail the 233kg lift. Also hit PR's on rows and curls, so all in all a very solid workout.Keep up the submaximal singles (i.e. 80-90%) because they'll keep your form clicking, and on every lift as soon as the bar clears the knees really squeeze your glutes and drive those hips through. Get as much practice as you can there. I don't know what your form is like, but lockout can often be a problem when the hips start a little high which is bound to happen on some 1RM attempts.

Without bands and chains at your disposal, I think the best lockout exercise you can do is RDLs. You get the glute/ham benefits of GMs only you've got a bar in your hands so there's maximum carryover to your deadlift. Deadlift the bar, stand upright, and do reps of RDLs, pushing your hips as far back as possible as you keep the bar in contact with your body, slight bend of the knees, lower it until you get a nice stretch in the hams, and then drive those hips forward to meet the bar and bring your shoulders back. Great exercise.

[olympic]

Very nice deadlift! 2.7x bw is awesome!

For lockout you basically need to make your glutes stronger.. which will mean getting your squat up lol :)

Also lunges and GHR's target the glutes really well too. But pretty much start concentrating on a heavy deep squat!

[Short One]

Three things drew me into your journal:
- the name
- then I saw your 1RM deadlift
- then I saw you're also an Aussie.

Count me in for this subscription. Hopefully learn something from you guys in here ;)

[dparm99]

Awesome job on the deads. You got 524 above the knees which as far as I'm concerned is the hardest part out of the way so you're only a few weeks away from nailing it. I missed a 1RM attempt a few months back, the first time it'd happened, and I was pretty pissed about it. I just regrouped and came back stronger. You did the right thing by dropping the weight back and having another swing at it.

Keep up the submaximal singles (i.e. 80-90%) because they'll keep your form clicking, and on every lift as soon as the bar clears the knees really squeeze your glutes and drive those hips through. Get as much practice as you can there. I don't know what your form is like, but lockout can often be a problem when the hips start a little high which is bound to happen on some 1RM attempts.

Without bands and chains at your disposal, I think the best lockout exercise you can do is RDLs. You get the glute/ham benefits of GMs only you've got a bar in your hands so there's maximum carryover to your deadlift. Deadlift the bar, stand upright, and do reps of RDLs, pushing your hips as far back as possible as you keep the bar in contact with your body, slight bend of the knees, lower it until you get a nice stretch in the hams, and then drive those hips forward to meet the bar and bring your shoulders back. Great exercise.
Thanks for the advice Dom. It really annoys me that i can get the weight to above my knees easily but i just can't get that last little bit and lock it out. But what i've got in my favour is that i've never done any assistance work for deads, so if i pull my finger out and work hard at that i know there's alot left in my deadlift.
Do you think i should be doing GMs as well as RDLs?

[dparm99]

Very nice deadlift! 2.7x bw is awesome!

For lockout you basically need to make your glutes stronger.. which will mean getting your squat up lol :)

Also lunges and GHR's target the glutes really well too. But pretty much start concentrating on a heavy deep squat!
Thanks mate. You're right, i need to do alot of work on my squat but i've got a problem with my hip atm, at the front of my leg (to the side of my groin), i get alot of pain in it when i squat (had to abort my last squat session). As soon as it's better i'll be hitting the squats hard!



Three things drew me into your journal:
- the name
- then I saw your 1RM deadlift
- then I saw you're also an Aussie.

Count me in for this subscription. Hopefully learn something from you guys in here ;)
Welcome mate, thanks for stopping by. If you have any questions or suggestions feel free to bring them up.

[Dominik]

Thanks for the advice Dom. It really annoys me that i can get the weight to above my knees easily but i just can't get that last little bit and lock it out. But what i've got in my favour is that i've never done any assistance work for deads, so if i pull my finger out and work hard at that i know there's alot left in my deadlift.
Do you think i should be doing GMs as well as RDLs?They're both similar exercises. Either one is fine. In terms of where the bar is positioned, GMs more closely assist the squat and RDLs more closely assist the deadlift. I'd go with Romanian deads simply because they teach you to keep the bar close to your body and you'll still be deadlifting. You can concentrate specifically on the area where you believe you're weaker: lockout.

GMs can be a little more dangerous especially if you do them outside a rack because people have a tendency to go too deep and get rounded over on them. I only ever do them to around 15-30 deg. So RDLs get my vote. I'm actually thinking of replacing my higher rep sets in my program with RDLs to complement the platform work.

[dparm99]

They're both similar exercises. Either one is fine. In terms of where the bar is positioned, GMs more closely assist the squat and RDLs more closely assist the deadlift. I'd go with Romanian deads simply because they teach you to keep the bar close to your body and you'll still be deadlifting. You can concentrate specifically on the area where you believe you're weaker: lockout.

GMs can be a little more dangerous especially if you do them outside a rack because people have a tendency to go too deep and get rounded over on them. I only ever do them to around 15-30 deg. So RDLs get my vote. I'm actually thinking of replacing my higher rep sets in my program with RDLs to complement the platform work.
So do you think i'd be best to do the RDLs on leg day, which is 3 days after back day?

[dparm99]

CHEST & TRICEPS - 23rd Nov '06

Incline BB bench
100 x 4 (220lbs x 4)
95 x 5
90 x 6

Weighted dips
bw + 65 x 5 (+143lbs x 5) *dip belt broke :(*
bw x 28

Incline DB bench
36 x 8 (79lbs x 8)
36 x 6

L lateral raises
18 x 8 (40lbs x 8)
18 x 7
18 x 6

Lying tricep extensions
50 x 5 (110lbs x 5)
45 x 6

Tricep pushdowns
35 x 7
30 x 9


NOTES: Another solid workout. Heaviest dips i've ever done, unfortunately my crappy dip belt broke after 5 reps on my first set (i would have only got one more rep at the most on that set anyway), the clip snapped in half (not at a hinge or join, just in the middle of it). So then i did a high rep set of bodyweight dips. Dips are one of those exercises i seem to be able to just keep stacking the weight onto, didn't even do a warmup before them either.
Anyone got a link to a GOOD QUALITY dip belt i can buy online?

[daYDreAmErX]

Weighted dips
bw + 65 x 5 (+143lbs x 5) *dip belt broke :(*
bw x 28



Strong dips !!!!

Congrats !

[Dominik]

So do you think i'd be best to do the RDLs on leg day, which is 3 days after back day?Sure. Or do them in your DL workout, alternate it with rep work from the floor, like start with some singles followed by RDLs for a few weeks, and then go back to pulling from the floor for reps.

[dparm99]

Strong dips !!!!

Congrats !
Thanks, i want to hit bw + 200lbs x 2 reps sometime soon.

[dparm99]

LEGS - 24th Nov '06

Squats
120 x 4 (264lbs x 4)
110 x 6

Leg extensions
67 x 10 (147lbs x 10)
67 x 10

Leg press (done on a very old machine i have at home)
190 x 11 (418lbs x 11)
190 x 10


NOTES: An ordinary workout. My hip was giving me trouble again and made squats and leg press difficult. If my hip isn't better by next week i might skip legs and give it some time to hopefully heal.
I have the weekend off then get back into the weights on monday!

[dparm99]

Just ordered myself a new dip belt, it's the same one Dom uses (thanks for the help mate!).
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1310

[dparm99]

Here's a couple of new back pics.

[Short One]

Here's a couple of new back pics.
Back looking pretty wide there Dave. Nice lats.

[olympic]

LEGS - 24th Nov '06

Squats
120 x 4 (264lbs x 4)
110 x 6


Nice squats! Hopefully your hips gets better soon.


Here's a couple of new back pics.

Looking big! Although you could easily get away with eating more food!

[dparm99]

Back looking pretty wide there Dave. Nice lats.
Thanks mate.



Looking big! Although you could easily get away with eating more food!
Cheers. I'm actually doing a small cut at the moment (just making my meal sizes a bit smaller, cutting out the 'dirty' foods in my diet and doing cardio 3 - 4 times a week).

[dparm99]

SHOULDERS (& upper chest/triceps) - 27th Nov '06

Military press (seated)
65 x 9 (143lbs x 9)
70 x 6 (154lbs x 6)
70 x 4

Incline bb bench (done on highest incline setting)
75 x 10 (165lbs x 10)
80 x 6

Incline db bench (done on highest incline)
31 x 8 (68lbs x 8)
31 x 7

L lateral raises
18 x 8 (40lbs x 8)
18 x 7

Tricep pushdowns
30 x 21
40 x 9


NOTES: Just an ordinary workout. I was feeling pretty tired and flat from the weekend.

[daYDreAmErX]

I'm starting to believe we have the exactly same weight lifting stats :D

[dparm99]

BACK & BICEPS - 28th Nov '06

Deadlifts
238kg x 1 (524lbs x 1) ***2.75x bodyweight***

Bent over BB rows
100 x 8 (220lbs x 8)
100 x 7
100 x 6

Weighted chins
bw + 22.5 x 9 (+50lbs x 9)
bw + 22.5 x 6

Barbell curls
50 x 8 (110lbs x 8)
50 x 6
50 x 6


NOTES: An awesome workout! PRs on every exercise!
I was lured into having another crack at the 238kg deadlift and this time i got it. It wasn't the cleanest lift but i managed to lock it out fully. I practiced squeezing my glutes and driving my hips forward (to lock out the weight) on all my warm ups and it payed off for the big lift.
Luckily i was able to rig up my dip belt (using literally one third of the original clip) and do weighted chins, so i was happy about that too.

[ElSpaceBandito]

WOW! good stuff mate! that 3 x BW will be your's in no time!

to quote u:

Good stuff mate! It's an awesome feeling hitting a 1rm on deads isn't it!?
;)

[dparm99]

WOW! good stuff mate! that 3 x BW will be your's in no time!


Thanks mate. Tonight was a big step forward because i finally feel like i've got my form right (though there's no doubt probably little things i can improve on). Looking back it feels like i was keeping the weight too far away from my body and had my hips too high at the start, thus making my lifts feel like a cross between a sldl and a row (i would feel it in my lats alot on my big pulls).
After last weeks deads i had a sore left lat as well as a few other parts sore that probably shouldn't have been. But after my session tonight i feel great all over, which is a sign to me that my form was good.

[olympic]

Big lift! Everything else was strong today as well.

[dparm99]

Big lift! Everything else was strong today as well.

Thanks mate, i felt really tired and flat before the workout but once i got out there (and especially after the deadlift) i felt really strong. Funny how it works like that sometimes.

[daYDreAmErX]

Wow !!!

I'm impressed !!!

Good lift !

[dparm99]

Wow !!!

I'm impressed !!!

Good lift !

Thanks for the encouragement! Keep up the good work with your lifting.

[dparm99]

CHEST & TRICEPS - 30th Nov '06

Incline BB bench
100 x 4 (220lbs x 4)
90 x 7
90 x 6

Incline DB bench
31 x 13 (68lbs x 13)
31 x 12

Dips
bw x 25

L lateral raises
16 x 10 (35lbs x 10)
16 x 10

Lying tricep extensions
45 x 8 (99lbs x 8)

Tricep pushdowns
40 x 7
35 x 10


NOTES: A pretty average workout. I was feeling really drained and just had no energy during the whole workout. I've been doing alot of heavy lifting at work the past couple of days and i dare say it's the reason for my being so drained.

[Endeavourer]

nice work! thats lot of weight on the deadly, you should try to do sets too! haha

__________________
My Journal: http://forum.bodybuilding.com/showthread.php?t=959940

[dparm99]

nice work! thats lot of weight on the deadly, you should try to do sets too! haha

I do rep work too mate, just maxed out the last 2 weeks (it's very addictive to me!) I always keep the reps to 6 or below with deads but.

[G_Train]

BACK & BICEPS - 28th Nov '06

Deadlifts
238kg x 1 (524lbs x 1) ***2.75x bodyweight***



Jesus christ that's ****ing awesome. I'm definately subscribed to this one. Good seeing fellow Aussies kicking arse :D

[dparm99]

Jesus christ that's ****ing awesome. I'm definately subscribed to this one. Good seeing fellow Aussies kicking arse :D

Thanks mate, welcome to my journal :)

[Oxxy]

Finaly found an aussie journal, so much easier to read hehe

Well done on your lifts doing very well
Solid back dude nice pics

Does your weights include the bar?

You made a big jump on the side laterals how did you do that?
and those chins and dips are awsome!!
deadlifts, well what can i say!

keep it going dude

aussies speak up !

[littlechick]

wow, on the squats....and I would have felt...happy about a dip belt breaking, lol
great workouts...

[dparm99]

Finaly found an aussie journal, so much easier to read hehe

Well done on your lifts doing very well
Solid back dude nice pics

Does your weights include the bar?

You made a big jump on the side laterals how did you do that?
and those chins and dips are awsome!!
deadlifts, well what can i say!

keep it going dude

aussies speak up !

Thanks mate! Yeah weights listed includes the bar. On L laterals i never really pushed them and was at the same weight for ages, but of late i've been putting more weight on and making an effort with them.
Where abouts in Aus you from?



wow, on the squats....and I would have felt...happy about a dip belt breaking, lol
great workouts...

Haha thanks, i'd had problems with the clip on my dip belt before and this time the thing just snapped into pieces. The new one i've ordered can apparently hold 1,000lbs so there'll be no breakages with it.
Nice looking abs in your avatar btw!

[littlechick]

well, I would have like, yelled or something.."guess the belt couldn't handle all that weight" lol...
guess the next one won't be breaking any time soon..who dips 1000 lbs??? btw, thanks.

[Oxxy]

Thanks mate! Yeah weights listed includes the bar. On L laterals i never really pushed them and was at the same weight for ages, but of late i've been putting more weight on and making an effort with them.
Where abouts in Aus you from?


Im in The eastern Subs of melbourne

yea ive been stuck on just 10kg on laterals but you spurred me on!
todays workout i upped them to 12.5 not one of my fav exercises i must say
i think the heavier you go the more L shapped they get.

I dont recall seeing you do benchpress's whats up there?
Its a shame you have had trouble doing squats but was supprised to see you hit them hard after your rest instead of going easy into them first.

My back is knowhere near as good as yours but i can do 105+bar x8 on squat
and 330 x10 on legpress, so make it a mission to get those legs up to speed.

speak to ya soon

[dparm99]

Im in The eastern Subs of melbourne

yea ive been stuck on just 10kg on laterals but you spurred me on!
todays workout i upped them to 12.5 not one of my fav exercises i must say
i think the heavier you go the more L shapped they get.

I dont recall seeing you do benchpress's whats up there?
Its a shame you have had trouble doing squats but was supprised to see you hit them hard after your rest instead of going easy into them first.

My back is knowhere near as good as yours but i can do 105+bar x8 on squat
and 330 x10 on legpress, so make it a mission to get those legs up to speed.

speak to ya soon

I don't do any flat benching mate. For chest i do incline bb bench, incline db bench and leaning-forward dips. My upper chest is crap and that's why i do mostly incline benching.
Do you have a journal? If not you should start one up, having one is great motivation i find.
Thanks for stopping by.

[dparm99]

LEGS - 1st Dec '06

Leg press (done on a very old machine i have at home)
180 x 13
190 x 13 (418lbs x 13)
200 x 10
210 x 8
220 x 6 (484lbs x 6)
230 x 4
240 x 2 (528lbs x 2)


NOTES: I finally decidied to have a week off squats. My hip felt pretty good during leg press so hopefully by next week i can start squatting properly again.
2 days of rest for me now which i really need! I hit shoulders (+upper chest/triceps) on monday.

[Oxxy]

I don't do any flat benching mate. For chest i do incline bb bench, incline db bench and leaning-forward dips. My upper chest is crap and that's why i do mostly incline benching.
Do you have a journal? If not you should start one up, having one is great motivation i find.
Thanks for stopping by.

Incline dbs are great for the chest,
I find that doing them this way is very effective.

As you bring the dbs up swing them so your palms are facing each other.

good decision on giving the squat a rest.

I do have a journal its in my bodyblog
I suppose i could move it to the forums.

[dparm99]

I'm feeling bored so thought i'd post up my measurements that i took recently:

Height: 5'11.5" (1.82 m)
Weight: 189 - 191lbs (86 - 87kg)
Arms: 16.25" (41.5 cm)
Forearms: 13.5" (34.5 cm)
Chest: 43.5" (110.5 cm)
Shoulders: 50.5" (128.5cm)
Thighs: 24" (61cm)
Calves: 15" (38cm)
Waist: 32" (81cm)

[olympic]

Holy crap you have a tiny waist! Big arms :)

[Dominik]

Holy crap you have a tiny waist! Big arms :)Tell me about it. We're almost the same height and I've got at least 8" more on my waist. Makes it hard to get a V-taper anywhere near as impressive as that. He's done a great job to keep his midsection that tight.

Btw D, sorry about checking in late: amazing effort on the 238kg x 1. A 3x bw deadlift isn't far away now. You're putting us heavier guys to shame :)

[dparm99]

Holy crap you have a tiny waist! Big arms :)
Thanks man. Since i started bodybuilding i've put on about 23kg (50lbs) and i still wear the same size pants as when i started. I've got a very small bone structure and that's where my small waist comes from.


Tell me about it. We're almost the same height and I've got at least 8" more on my waist. Makes it hard to get a V-taper anywhere near as impressive as that. He's done a great job to keep his midsection that tight.

Btw D, sorry about checking in late: amazing effort on the 238kg x 1. A 3x bw deadlift isn't far away now. You're putting us heavier guys to shame :)
Thanks Dom, appreciate the comments.
Though i've been looking at alot of deadlift records of late and it's become obvious you're much better off being heavy if you're going for records. I mean the difference between say the 82.5kg class and the 125kg class isn't anywhere as much as i thought it'd be (often it's less than a kilo of weight per kilo of bodyweight).
I did have fleeting thoughts of cutting down to go in the 82.5kg class (i could cut down to that weight easily) but there's really no point at all in doing that, if anything i'm better off bulking up and competing in the heavier classes.
You're alot closer to the deadlift records than i am mate. I think you should go all out and chase them. I reckon you could grab some of them for sure!

[olympic]

Though i've been looking at alot of deadlift records of late and it's become obvious you're much better off being heavy if you're going for records. I mean the difference between say the 82.5kg class and the 125kg class isn't anywhere as much as i thought it'd be (often it's less than a kilo of weight per kilo of bodyweight).
I did have fleeting thoughts of cutting down to go in the 82.5kg class (i could cut down to that weight easily) but there's really no point at all in doing that, if anything i'm better off bulking up and competing in the heavier classes.
You're alot closer to the deadlift records than i am mate. I think you should go all out and chase them. I reckon you could grab some of them for sure!

Just to add to this its not just reflected in the records either- in the comp on Saturday a lot of the lifters in the 82.5 and 90kg classes were pulling almost as much weight as the lifters in the 100 and up categories. However I think this was mainly due to the fact that a lot of the lifters in the higher weight categories had good squat/bench builds, but weren't really made for deadlifting. Their numbers for squat and bench were way higher than the lower categories.

[dparm99]

SHOULDERS (& upper chest/triceps) - 4th Dec '06

Military press (standing)
70 x 8 (154lbs x 8)
75 x 6 (164lbs x 6)
70 x 8

Incline bench (done on highest incline setting)
80 x 6 (176lbs x 6)
75 x 6
75 x 5

L lateral raises
16 x 12 (35lbs x 12)
16 x 10
16 x 9

Tricep pushdowns
35 x 12
35 x 10
35 x 10


NOTES: A pretty crap workout (apart from military press). This was the first time i've tried standing military press and i liked it. I was very tired and flat throughout the workout (yawning alot) and wasn't motivated at all, might be time for me to take a week off soon i think ( maybe over christmas).
Tomorrow is back/bis, mmm deadlifts :)

[dparm99]

BACK & BICEPS - 5th Dec '06

Deadlifts
208 x 3 (458lbs x 3) [deweighted]
208 x 3 [touch 'n' go]

Bent over BB rows
105 x 6
105 x 7 (231lbs x 7)
105 x 6

Barbell curls
45 x 12 (99lbs x 12)
45 x 11


NOTES: Just a short workout today. I went to a mates funeral, ate pretty much nothing all day and had a few beers so i really wasn't in the mood to workout.

[olympic]

Where are the workouts?

[ElSpaceBandito]

Where are the workouts?

i know!

your fans are waiting:mad:

[dparm99]

Hey guys. Reason i haven't updated my journal in a couple of weeks is because i haven't done any workouts. I've just moved in with my girlfriend and haven't worked out or eaten properly since, i've basically just decided to have a few weeks off.
Other reasons for the layoff include a couple of little injuries - my hip, and my right foot has been sore and swollen for about 3 weeks now. Last week i went and saw a podiatrist about my foot, which is now starting to get better. Also around christmas time my mates come back to the area and we catch up and hit the booze pretty hard.
I plan on getting back into things next week (hopefully starting tuesday) as long as i'm over the flu i've got at the moment. Although i don't have a computer at my new place so updates to my journal might not be too frequent.
Hope all you guys had a good chrissy!

[ElSpaceBandito]

glad to see your back :)

[dparm99]

Had to get 2 freckles cut off my back today (would have turned into skin cancers) and because of the stitches i can't lift for the next week or so. Also in about 3 weeks i'm having a freckle cut off my chest so that will be another week lost.
Hope all you guys are going well, and don't worry i will be back!

[olympic]

Bugger - hope you get fixed up soon mate and can get back into the training!

[Endeavourer]

just consider it as a break, it will be over before you know.

[dparm99]

Well it's now been over 6 weeks without me touching a weight :( and i'm going downhill fast (physically and mentally). My stitches come out next Tuesday so i'll be right to start lifting again then, but only for 2 weeks till i get my next lot of stitches. So hopefully from about the 20th of February i can get back fully back into things and fingers crossed i won't have any more setbacks for a long time!

[dparm99]

SHOULDERS (& upper chest/triceps) - 4th Dec '06

Military press (standing)
65 x 8 (143lbs x 8)
65 x 6
55 x 8

L lateral raises
16 x 8 (35lbs x 8)
16 x 8
16 x 8

Tricep pushdowns
35 x 12
40 x 10
40 x 9


NOTES: My first workout in over 6 weeks. Strength was down which was to be expected. I tried incline benching but had to stop after 1 rep because the pressure on my stitches/wounds was too much and was killing me. Anyway i'm just happy to be back into the weights.
Tomorrow is back/bi's and i'm looking forward to deadlifting again. I also get my stitches out tomorrow.

[ElSpaceBandito]

FINALLY! bad luck about the pain, good to see you back at it tho :)

[dparm99]

BACK & BICEPS - 24th Jan '07

Deadlifts
180 x 4 (396lbs x 4)
175 x 4

Bent over BB rows
75 x 11 (165lbs x 11)
75 x 10

Weighted chins
bw + 20 x 7 (+ 44lbs x 7)
bw + 20 x 6

Barbell curls
40 x 10 (88lbs x 10)
40 x 9


NOTES: I'm pretty disappointed with how much strength i've lost. I knew having 6+ weeks off would take it's toll but i didn't expect to be down on deads by about 25kg (55lbs) like i was. Ohh well i guess it's only back up from here. It was also the first time i tried out my new dip belt and it's an awesome piece of gear, extremely comfortable!
Tonight would normally be chest/tris but i doubt i'll be able to bench as the cuts on my back got infected and the pressure on them while benching will probably cause me too much pain.

[olympic]

Don't worry mate- the strength should come back quickly. Sucks about the infection though.

[dparm99]

SHOULDERS (& upper chest/triceps) - 29th Jan '07

Military press (standing)
65 x 8 (143lbs x 8)
60 x 8
60 x 8

L lateral raises
16 x 8 (35lbs x 8)
16 x 8
16 x 8

Tricep pushdowns
40 x 12
40 x 10
40 x 9


NOTES: Another ordinary workout, seems it may take a while for my strength to come back. I'll probably hit back/bis on wednesday.

[dparm99]

BACK & BICEPS - 30th Jan '07

Bent over BB rows
90 x 8 (198lbs x 8)
90 x 8
90 x 8

Weighted chins
bw + 25 x 7 (+55 x 7)
bw + 25 x 5
bw + 25 x 4

Barbell curls
50 x 8 (110 x 8)
50 x 7
50 x 6


NOTES: Decided to give deads a miss this week as my lower back was a bit sore. Only a short workout but it went pretty well and my strength is starting to pick back up.

[G_Train]

Finally a journal in kgs :D


Looking big in that avi dparm ;)

[ElSpaceBandito]

Finally a journal in kgs :D

Journals in kgs FTW!

i do it in lb as well for all the americans on the board ;)

[MooCow85]

hi everybody,

i m going to prolong my studies in monash clayton, melbourne in about a week, it's my first time there and i m interested in knowing the good gyms there and some good supplement sites ? which site has the cheapest optimum whey ?

[dparm99]

Finally a journal in kgs :D


Looking big in that avi dparm ;)

Thanks mate and ditto to you. With my layoff and poor diet i don't look like i did in that pic now but i'll be back there and beyond soon hopefully.

[dparm99]

hi everybody,

i m going to prolong my studies in monash clayton, melbourne in about a week, it's my first time there and i m interested in knowing the good gyms there and some good supplement sites ? which site has the cheapest optimum whey ?

I get mine from www.adastreet.com.au Although i did find a cheaper site but can't remember the address.

[dparm99]

CHEST & TRICEPS - 1st Feb '07

Incline BB bench
75 x 11 (165lbs x 11)
85 x 6 (187lbs x 6)
85 x 5

Incline DB bench
26 x 13 (57lbs x 13)

Weighted dips
bw +45 x 6 (+99lbs x 6)

Lying tricep extensions
40 x 11 (88lbs x 11)

Tricep pushdowns
40 x 10


NOTES: A okay workout considering it was my first time in nearly 2 months doing chest/tris. Kept the volume low and took it pretty easy.

[G_Train]

I'm loving the lower lat definition .. that's something i'm working towards at the moment.


Nice Chest Tris session too :D

[olympic]

Where are the updates?

[ossizen]

Peek a boo!

[dparm99]

Seeing i'm getting back into the swing of things now i thought i might start my journal back up.

BACK & BICEPS - 7th Aug 08

Bent over BB rows
95 x 9 (209lbs x 9)
95 x 8
95 x 6

Deadlifts
190 x 5 (418lbs x 5)
190 x 4

Weighted chins
bw + 20 x 7 (+ 44lbs x 7)
bw + 20 x 5

Machine pulldowns
150lbs x 9

DB shrugs
35 x 11 (holding to side)
30 x 17 (holding in front)

EZ bar curls
40 x 12 (88lbs x 12)
45 x 8 (99lbs x 8)

Preacher curls
40 x 6 (88lbs x 6)
35 x 7
35 x 7


Notes: Overall a pretty solid workout. My strength is still down from the end of last year when i was at my strongest. Though i'm happy with how my deadlift strength is getting back up there.
For those of you who don't know i took 6 months off lifting/eating properly and only started getting back into it a couple of months ago. I lost about 9kg in that time and a lot of strength.
Tomorrow is a rest day then Thursday i hit chest/tris.

[ElSpaceBandito]

YAY! Your back :D

Good session, despite not being 100% in terms of strength ..

[dparm99]

CHEST & TRICEPS - 9th Aug 08

Flat DB bench
40 x 10 (88lbs x 10)
40 x 8
40 x 6

Incline BB bench (slow controlled negative, 2 second pause at chest)
65 x 8 (143lbs x 8)
65 x 7
65 x 6

Weighted dips (narrow grip)
bw + 20 x 9 (+44lbs x 9)
bw + 20 x 8

Pec deck
setting 9 x 10
setting 9 x 8

Seated side laterals (strict)
7.5 x 13 (16.5lbs x 13)
7.5 x 10
7.5 x 10

Tricep pressdowns
70lbs x 20
90lbs x 6
70lbs x 12

Seated overhead DB extensions
Dropset
25 x 10 (55lbs x 10)
20 x 6
15 x 6


NOTES: Another solid workout without being anything special.
After watching one of Milos Sarcev's chest training videos i decided to dramatically drop the weight on my incline bb bench (from around 100kg down to 65kg) and really focus on form and making the chest work. I'm liking it so far. I've also done the same with side lateral raises as well.
The gym i go to now only has a crappy dip station that isn't adjustable so i have to do my weighted dips with a narrow grip when i'd prefer to use a much wider grip, this is one reason my numbers on weighted dips are way down.
Tomorrow i hit legs.

[olympic]

Nice. Resubscribed.

A question- how come you started with rows on your back session rather than deadlifts first?

[dparm99]

Nice. Resubscribed.

A question- how come you started with rows on your back session rather than deadlifts first?
Thanks for stopping by mate.
I've been doing rows first every back workout of late. No real reason, just something different and i find they help warm me up for deads nicely.
I'll probably switch back to doing deads first in a few weeks and the goal will be 200kg for 6 reps.
Will you be doing max effort low rep deads (3 or 4 reps) anytime soon, or is that not part of the routine you're on?
ps still have to spread rep around before giving it to you again (i don't rep much).

[olympic]

Thanks for stopping by mate.
I've been doing rows first every back workout of late. No real reason, just something different and i find they help warm me up for deads nicely.
I'll probably switch back to doing deads first in a few weeks and the goal will be 200kg for 6 reps.
Will you be doing max effort low rep deads (3 or 4 reps) anytime soon, or is that not part of the routine you're on?
ps still have to spread rep around before giving it to you again (i don't rep much).

Cool thanks for explaining. 200 for 6 would be nice.

Won't be doing too much low rep stuff on the deads. Over the next 4 weeks I'm going to build up to a new 1rm though.

Cant rep you either for the same reason.

[young and strong]

I'm in, good to see your back now

[dparm99]

LEGS & BICEPS - 10th Aug 08

Squats (smith machine)
90 x 7 (198lbs x 7)
90 x 7
90 x 7

Leg press
160(+ sled) x 8 (352lbs+sled x 8)
140(+ sled) x 11
140(+ sled) x 11

Leg extensions (machine)
70lbs x 13
80lbs x 13
90lbs x 10

EZ bar curls
40 x 13 (88lbs x 13)
47.5 x 8 (105lbs x 8)

Alternate DB curls
17.5 x 8 (39lbs x 8)

Hammer curls
15 x 11 (33lbs x 11)

Calf raises (machine)
stack x 13
stack x 13
stack x 13
stack x 13
stack x 15


NOTES: Tried smith machine squats today for the first time ever. They did feel unnatural (especially at the bottom of the movement) and i couldn't use as much weight as free weight squats (i'm doing 100kg x 8 reps on them atm) BUT i did feel it in my quads alot more than free weight squats and it hit the tear drop muscles hard too. They were also easy on my lower back which was really good. I think i might alternate them with normal squats every couple of weeks.
I've got the weekend off then hit shoulders/tris/calves on monday.

[dparm99]

SHOULDERS/TRIS/CALVES - 12th Aug 08

Standing military press
65 x 10 (143lbs x 10)
65 x 8
65 x 7

Seated DB press
27.5 x 7 (61lbs x 7)
27.5 x 7
27.5 x 6

Machine shoulder press
stack x 9

L lateral raises
17.5 x 8 (39lbs x 8)
15 x 11 (33lbs x 11)
15 x 11

Close grip BB bench
70 x 9 (154lbs x 9)
70 x 9

Tricep pressdowns
70lbs x 21
70lbs x 15

Calf raises
stack x 17
stack x 17
stack x 17
stack x 22


NOTES: Was feeling pretty tired tonight but still had a good workout although my stamina was crap (especially on standing military presses).
I'm doing calves 2 times a week now with high weight and lowish reps in an attempt to get the puny things to grow.
Looking forward to some heavy deads tomorrow!

[olympic]

Nice MP's!

Whats the measurement on your calves? Mine have always increased with my squat increases... so I never bother training them.

[ElSpaceBandito]

I'm doing calves 2 times a week now with high weight and lowish reps in an attempt to get the puny things to grow.
Good idea, for calves and medial delts I believe high frequency is the key ;)

Strong Militaries and good workout, regardless or low stamina ..

Mine have always increased with my squat increases... so I never bother training them.
Your very lucky then :(

[dparm99]

Nice MP's!

Whats the measurement on your calves? Mine have always increased with my squat increases... so I never bother training them.

Thanks mate.
To be honest my calves are down at a bit under 15" at the moment. I'm starting to put a bit of work into them but i'm not expecting much.

[dparm99]

Good idea, for calves and medial delts I believe high frequency is the key ;)

I agree, i also hit side delts twice a week. Once a week with heavy L lateral raises and once with very strict low-weight seated side lateral raises.

[olympic]

Hmm yeah its good your putting some work into it then.

I honestly think if you improve your squat your calves will take off- its what worked for me.

[dparm99]

Hmm yeah its good your putting some work into it then.

I honestly think if you improve your squat your calves will take off- its what worked for me.

Yeah they suck ball atm and look way too small for my upper body.
I'm having some issues with squats atm where when i start to struggle on the last few reps i tend to twist my body somewhat and it puts alot of strain on the laft side of my lower back. I think i need to drop the weight down a bit and maybe stop a couple of reps short of what i'm doing now.

[dparm99]

BACK & BICEPS - 14th Aug 08

Bent over BB rows
97.5 x 9 (215lbs x 9)
97.5 x 8
97.5 x 8

Deadlifts
195 x 5 (429lbs x 5)
195 x 4

Weighted chins
bw + 20 x 8 (+ 44lbs x 8)
bw + 20 x 5

Machine pulldowns
160lbs x 8
160lbs x 7

DB shrugs
35 x 12 (holding to side)
30 x 15 (holding in front)

EZ bar curls
45 x 11 (99lbs x 11)
45 x 8
40 x 9

Preacher curls
40 x 4 (88lbs x 4)


NOTES: A good workout, most weights were up from last week. I'm going to destroy 200kg for 6 reps deadlifting in a few weeks when i put it as the first exercise and i'm fresh for it. By the end of workout tonight my biceps were toast!
Rest day tomorrow then i hit chest/tris on Thursday.

[G_Train]

very nice mate :D

[dparm99]

very nice mate :D

Thanks mate appreciate it. Do you have a journal?

[G_Train]

Thanks mate appreciate it. Do you have a journal?
nah i don't mate :)

i like to hang around in others and spam the **** out of theirs :p

[young and strong]

Good stuff, deadlifts and BB rows are looking pretty strong mate.

[dparm99]

CHEST & TRICEPS - 16th Aug 08

Flat DB bench
40 x 10 (88lbs x 10)
40 x 8
40 x 6

Incline BB bench (slow controlled negative, 2 second pause at chest)
65 x 8 (143lbs x 8)
65 x 8
65 x 6

Pec deck
setting 10 x 10
setting 10 x 8

Weighted dips (narrow grip)
bw + 25 x 10 (+55lbs x 10)
bw + 25 x 8

Seated side laterals (strict)
10 x 10 (22lbs x 10)
10 x 8
7.5 x 10

Tricep pressdowns
90lbs x 14
100lbs x 6

Seated overhead DB extensions
27.5 x 11 (61lbs x 11)
Dropset
25 x 8
20 x 6
15 x 6


NOTES: Nothing special but still a good workout and most things were up on last week. Did the whole workout in pretty good time today. The gym i go to is pretty ordinary and the DB's only go up to 40kg but apparently they're getting some 45's and 50's in soon which will be good.
Tomorrow is legs/biceps.

[young and strong]

I'm liking the DB pressing mate ;)

[dparm99]

I'm liking the DB pressing mate ;)

Thanks man i'm getting there. Although i almost dropped a dumbell on my head at the end of my first set!

[dparm99]

LEGS & BICEPS - 17th Aug 08

Squats (ATG)
100 x 9 (220lbs x 9)
100 x 8
100 x 7

Leg extensions (machine)
90lbs x 12
90lbs x 10
90lbs x 9

Leg press
140(+ sled) x 11 (308lbs+sled x 11)
140(+ sled) x 11
140(+ sled) x 11

Alternate DB curls
17.5 x 11 (39lbs x 11)
17.5 x 10

Hammer curls
15 x 9 (33lbs x 9)
15 x 8

Calf raises (machine)
stack x 22
stack x 21
stack x 20
stack x 22


NOTES: A pretty good workout, squats felt good and i stopped before my form got too bad.
When i was in the gym today they were bringing in heaps of new gear (some new machines and dumbells that go up to 50kg), so it'll be interesting to see how the gym is with all the new gear.
I now have 2 rest days :)

[ElSpaceBandito]

Looking solid there mate!

Wouldnt mind some gym upgrades myself ;)

[dparm99]

SHOULDERS/TRIS/CALVES - 20th Aug 08

Standing military press
70 x 9 (154lbs x 9)
70 x 7
70 x 7

Seated DB press
27.5 x 8 (61lbs x 8)
27.5 x 8
27.5 x 7

Machine shoulder press
stack x 7

L lateral raises
17.5 x 9 (39lbs x 9)
17.5 x 8
17.5 x 8

Close grip BB bench
75 x 9 (165lbs x 9)
75 x 9

Tricep pressdowns
90lbs x 12
90lbs x 10

Calf raises
stack x 22
stack x 20
stack x 20
stack x 22


NOTES: Pretty happy with the workout today, military presses were strong and they're heading up in weight every week lately. Close grip bench was up from last week too though i am getting a bit of wrist pain during it.
Tonight is back/bis where i'll be shooting for 200kg x 5 in deads.

[olympic]

Got any idea what your 1rm is on the MP's? Your repping pretty impressive numbers.

[dparm99]

Got any idea what your 1rm is on the MP's? Your repping pretty impressive numbers.

Thanks mate. Not too sure of my 1rm, i might test it out in the next few weeks i think.

[young and strong]

200kgsx5 would be beastly!!!!

[dparm99]

200kgsx5 would be beastly!!!!

Yeah i think my best 5 rep set is 203kg (at the end of last year). Although tonight i'll be doing deads after 3 sets of bent over rows so i'll be happy with 200kg x 5 reps.

[dparm99]

BACK & BICEPS - 21st Aug 08

Bent over BB rows
100 x 8 (220lbs x 8)
100 x 8
100 x 8

Deadlifts
200 x 6 (440lbs x 6)
200 x 4

Weighted chins
bw + 20 x 8 (+ 44lbs x 8)
bw + 20 x 6

Machine pulldowns
160lbs x 8
160lbs x 7

DB shrugs
32.5 x 15 (holding to side)
32.5 x 15 (holding in front)

EZ bar curls
47.5 x 8 (105lbs x 8)
42.5 x 10

Preacher curls
37.5 x 7 (83lbs x 7)
35 x 8


NOTES: A very good workout! Was surprised to get 200kg x 6 on deads. I had to push really hard to get it and was probably lucky i didn't do any damage to my back, but all good. Everything else was pretty strong too.

[olympic]

Crazy back strength mate!

Is this the first pr you've had from your old numbers before the lay off- if so well done! You reckon your back to your old strength numbers now in general?

[dparm99]

Crazy back strength mate!

Is this the first pr you've had from your old numbers before the lay off- if so well done! You reckon your back to your old strength numbers now in general?

Cheers mate appreciate it.
I think this is the first PR since my layoff. I'm as strong as i ever was on pretty much all my lifts now so i'm happy with that. Also very happy that my arms (for example) are bigger than they ever were (now 16.5" upper, 13.75" forearms) also a couple of months ago before i got back into it my arms had shrunk to 15.25" so i think i've done pretty well. I'm more dedicated now than i've ever been.

[olympic]

Cheers mate appreciate it.
I think this is the first PR since my layoff. I'm as strong as i ever was on pretty much all my lifts now so i'm happy with that. Also very happy that my arms (for example) are bigger than they ever were (now 16.5" upper, 13.75" forearms) also a couple of months ago before i got back into it my arms had shrunk to 15.25" so i think i've done pretty well. I'm more dedicated now than i've ever been.

Good to hear. Looking forward to your future progress then considering its now uncharted territory.

Arm size is getting pretty beastly too.

[ElSpaceBandito]

NICE! Very strong deads mate, awesome strength!

[dparm99]

NICE! Very strong deads mate, awesome strength!

Thanks mate. Hope those headaches you're getting go away real soon!

[surfnut]

hey nice journal...you doing a push pull routiene? I wouldnt mind doing a program like that, how do you find it? good, bad, the ugly lol

subbed as well

[dparm99]

hey nice journal...you doing a push pull routiene? I wouldnt mind doing a program like that, how do you find it? good, bad, the ugly lol

subbed as well

Welcome mate, where abouts in Aus you from?


I just do a bodypart split:

Mon - shoulders/tris/calves
Tues - back/bis
Wed - off
Thurs - chest/tris
Friday - Legs/bis
Sat - off
Sun - off

Nothing fancy, just a simple routine with the usual exercises.

[surfnut]

directly below you

yeah, i woould prob like to do a routine like that but am limited to being able to go to the gym 2 times a week and once a week workout at home with a bench. 4 days a week looks good

[dparm99]

CHEST & TRICEPS - 23rd Aug 08

Flat DB bench
42.5 x 9 (94lbs x 9)
42.5 x 8
42.5 x 6

Incline BB bench (slow controlled negative, 2 second pause at chest)
67.5 x 8 (149lbs x 8)
67.5 x 6
67.5 x 6

Pec deck
setting 10 x 10
setting 10 x 8

Weighted dips (narrow grip)
bw + 30 x 8 (+66lbs x 8)
bw + 30 x 7

Seated side laterals (strict)
7.5 x 15 (17lbs x 15)
10 x 10 (22lbs x 10)
10 x 8

Seated overhead DB extensions
30 x 12 (66lbs x 12)
30 x 8
25 x 10

Tricep pressdowns
90lbs x 5
70lbs x 11


NOTES: Another good workout, weight was up on most lifts and everything felt good. Although i was pissed off that my gym got rid of the V shape handle i use to do tricep pressdowns, i have to use a straight bar now which i don't like near as much.

[dparm99]

LEGS & BICEPS - 24th Aug 08

Squats (ATG)
105 x 10 (231lbs x 10)
105 x 8
105 x 7

Leg extensions (machine)
90lbs x 13
90lbs x 10
90lbs x 9

Leg press
145(+ sled) x 11 (319lbs+sled x 11)
145(+ sled) x 11
145(+ sled) x 11

Alternate DB curls
20 x 11 (44lbs x 11)
20 x 8

Hammer curls
17.5 x 9 (39lbs x 9)
17.5 x 9

Calf raises (machine)
stack x 25
stack x 25
stack x 25
stack x 25


NOTES: Happy with the workout, progression was made on most things so can't complain. Was stuffed after my first set of squats, so the rest of the workout was was pretty tough.
I have a couple of rest days then hit shoulders/tris/calves on Monday and i'm going to start doing some low rep military presses and see how i go.

[young and strong]

Good stuff, i can't believe how far you deadlift is in front of your squat!

Nice DB benching, i love that exercise :D

[dparm99]

Good stuff, i can't believe how far you deadlift is in front of your squat!

Nice DB benching, i love that exercise :D

Thanks mate, i actually started squatting before i started deadlifting but haven't been consistant enough with it. Also my old job involved alot of lifting so i was pretty much doing alot of deadlifts in my job. Now that i'm squatting every week i'm hoping to bring it up alot, although it wil never be close to my deadlift.

[dparm99]

SHOULDERS/TRIS/CALVES - 27th Aug 08

Standing military press
75 x 7 (165lbs x 7)
75 x 6
75 x 5

Seated DB press
30 x 6
30 x 7 (66lbs x 7)
30 x 6

Machine shoulder press
stack x 8

L lateral raises
17.5 x 9 (39lbs x 9)
17.5 x 8
15 x 10

Close grip BB bench
80 x 10 (176lbs x 10)
80 x 7

Tricep pressdowns
90lbs x 8
90lbs x 8

Calf raises
stack x 30
stack x 30
stack x 30


NOTES: Another very solid workout. Hit a PR on military press (i was going to do some low rep work but have been on a good run and wanted to keep it going). Close grip bench was also pretty strong and calf raises were the best i've done too.. Having to use a straight bar for tricep pressdowns is really annoying me, it's uncomfortable and isn't hitting my tris like the V bar attachment did.
Tomorrow is back/bis, which can only mean one thing... deadlifts! I'm thinking about doing them deweighted and seeing how that goes.

[olympic]

Thats some very nice overhead strength you have. I'm very impressed!

[dparm99]

Thats some very nice overhead strength you have. I'm very impressed!

Thanks man. My plan is to add 5kg to the bar for the next few weeks and then max out and hopefully hit 92.5 or 95kg.

[olympic]

Thanks man. My plan is to add 5kg to the bar for the next few weeks and then max out and hopefully hit 92.5 or 95kg.

That would be a nice weight and I reckon you could get it based on what your repping- that would be more than bodyweight for you strictly pressed and thats a good position to be in. You should get a vid of it :P

[dparm99]

That would be a nice weight and I reckon you could get it based on what your repping- that would be more than bodyweight for you strictly pressed and thats a good position to be in. You should get a vid of it :P

Yeah even if i get 90kg i'll be happy cause it's more than bodyweight. I don't really have any means to get a video of it, unless i can somehow set my mobile phone up to capture it (i have no workout partner). Might have to see what i can do.

[dparm99]

BACK & BICEPS - 28th Aug 08

Deadlifts (deweighted)
210 x 4 (462lbs x 4)
210 x 3

Bent over BB rows
102.5 x 9 (226lbs x 9)
102.5 x 8
102.5 x 7

Weighted chins
bw + 20 x 8 (+ 44lbs x 8)
bw + 20 x 5

DB shrugs
35 x 15 (holding to side)
35 x 15 (holding in front)

Machine pulldowns
170lbs x 11

EZ bar curls
50 x 8 (110lbs x 8)
50 x 6

Preacher curls
37.5 x 7 (83lbs x 7)
37.5 x 7


NOTES: Strong workout. I tried deweighting between reps on deads for the first time in ages and really liked it, my form was vastly improved (i had a bad habit of starting with my hips too high and rounding my back when i used the touch and go method).
Bent over rows were strong but my form was ordinary so think i'll drop the weight on them and focus on my form more. I also did some bodyweight hyperextensions (which i found easy) and i'm thinking about adding them into my routine.

[olympic]

Yeah definately strong everything in that workout.

[young and strong]

Thats some very nice overhead strength you have. I'm very impressed!

You better get 85kgs Harley, his owning you atm :D

Sweet deadlifts man, seriously you one of the strongest people on this board!

[dparm99]

You better get 85kgs Harley, his owning you atm :D

Sweet deadlifts man, seriously you one of the strongest people on this board!

Haha i may "own" Olympic on OP (and deads) but he mega owns me on squats!

Thanks for the compliment mate but there's heaps stronger people on here than me. I guess if you wanted to be kind you could say that pound for pound (excluding powerlifters) among the lifetime natural guys i'm up there as one of the better deadlifters. ;)

Btw i've found out we do have a video camera, so hopefully i can get someone to take some vids of me when i'm maxing out on deads/OP (won't be for a few weeks at least).

[dparm99]

CHEST & TRICEPS - 30th Aug 08

Flat DB bench
45 x 9 (99lbs x 9)
45 x 6
40 x 6

Incline BB bench (slow controlled negative, 2 second pause at chest)
67.5 x 8 (149lbs x 8)
67.5 x 7
67.5 x 6

Pec deck
setting 11 x 9
setting 11 x 8

Weighted dips (narrow grip)
bw + 30 x 8 (+66lbs x 8)
bw + 30 x 6

Seated side laterals (strict)
10 x 11 (22lbs x 11)
10 x 10
10 x 9

Seated overhead DB extensions
35 x 9 (77lbs x 9)
27.5 x 10
27.5 x 8

Tricep pushdowns (rope attachment)
45 x 13
50 x 10


NOTES: An okay workout. Set a PR on DB bench but pushed too hard on my first set which wrecked me for the rest of my benching. Tried a new machine (and rope attachment) for tricep pushdowns and liked it which was good.

[young and strong]

Nice Db benching, what do you reakon you could do for 3 reps??

[dparm99]

Nice Db benching, what do you reakon you could do for 3 reps??

Thanks mate. I'm guessing i'd probably get 52.5kg or 55kg for 3 reps, might find out one day.

[dparm99]

LEGS & BICEPS - 31st Aug 08

Squats (ATG)
110 x 10 (240lbs x 10)
110 x 9
100 x 8

Leg extensions (machine)
90lbs x 15
90lbs x 12
90lbs x 10

Hyperextensions
bw + 10 x 13 (+22lbs x 13)
bw + 10 x 13

Leg press
150(+ sled) x 11 (330lbs+sled x 11)
150(+ sled) x 11
150(+ sled) x 11

Alternate DB curls
20 x 12 (44lbs x 12)
20 x 8

Hammer curls
17.5 x 10 (39lbs x 10)
17.5 x 9

Calf raises (machine)
stack x 30
stack x 22
stack x 27


NOTES: A fairly solid workout. I must admit i really hate leg day! Alot to do with the lower back pain i get during it.
I tried some hyperextensions for the first time today and will probably continue doing them, mainly in the hope they may assist with my deadlift and build up my lower back a bit.

[young and strong]

Nice man, your squatting starting to look pretty strong. ;)

[olympic]

Good squatting.

[dparm99]

Just wanted to quickly jot down my goals that i want to reach by the end of the year (well by the 22nd December actually, which will be my last lifting day of the year).


Current

Weight (full stomach): 194lbs (88kg)
Arms: 16.5" (42cm)
Forearms: 13.75" (35cm)
Chest: 44" (112cm)
Shoulders: 51" (129.5cm)
Thighs: 24" (61cm)
Calves: 15" (38cm)
Waist: 32" (81cm)

Deadlift: 524lbs x 1 (238kg x 1)
DB Bench: 99lbs x 9 (45kg x 9)
Squat (ATG): 240lbs x 10 (110kg x 10)
Military Press: 165lbs x 7 (75kg x 7)


Goals

Weight: 207lbs (94kg)
Arms: 17" (43cm)
Forearms: 14" (36cm)
Chest: 45" (114.5cm)
Shoulders: 52" (132cm)
Thighs: 25" (63.5cm)
Calves: 15.5" (39.5cm)
Waist: 32" (81cm)

Deadlift: 550lbs x 1 (250kg x 1)
DB Bench: 110lbs x 10 (50kg x 10)
Squat (ATG): 286lbs x 10 (130kg x 10)
Military Press: 187lbs x 8 (85kg x 8)

[ElSpaceBandito]

Some achievable goals you have there mate ..Good luck! :)

[dparm99]

Some achievable goals you have there mate ..Good luck! :)

Thankyou my friend, i'm going to be pushing hard for the next few months and hopefully achieve most if not all goals!

[dparm99]

SHOULDERS/TRIS - 3rd Sept 08

Standing military press
80 x 5 (176lbs x 5) Video: http://www.youtube.com/watch?v=JQBMkB_ZVQM (some leg drive on last rep)
80 x 4
80 x 3

Seated DB press
30 x 9 (66lbs x 9)
30 x 8
30 x 7

Machine shoulder press
stack x 8

L lateral raises
17.5 x 9 (39lbs x 9)
17.5 x 8
15 x 11

Close grip BB bench
85 x 8 (187lbs x 8)
80 x 8

Tricep pressdowns (straight bar attachment)
50 x 25
60 x 15
70 x 10


NOTES: Good workout. 80kg felt pretty heavy for military press, although the low rep work kept me fresh for DB shoulder press where i hit a PR and got 3 more reps than i did last week so was happy with that.
Gave calves a miss cause i had a sore right leg/foot.

[young and strong]

Sick shoulder work,

The goals look easiely achievable apart from the deadlift and squat which will be harder of course.

[Ezy10z]

Nice work on the military press, really strong !!

Rob.

[olympic]

Strong stuff on the MP's.

Looking real thick in the vid as well.

[dparm99]

Nice work on the military press, really strong !!

Rob.


Strong stuff on the MP's.

Looking real thick in the vid as well.

Thanks guys. To be honest 80kg was alot heavier than i thought it would be, i won't be going up in weight for a while i think.

I'll try to get a deadlift video tonight, where i'll be shooting for 215kg x 4 reps.

[dparm99]

BACK & BICEPS - 4th Sept 08

Deadlifts (deweighted)
215 x 3 (474lbs x 3) Video: http://www.youtube.com/watch?v=DyBEWVUQBPE
205 x 4

Bent over BB rows
100 x 8 (200lbs x 8)
100 x 8
100 x 8

Weighted chins
bw + 20 x 7 (+ 44lbs x 7)

Machine pulldowns
170lbs x 9
170lbs x 7

DB shrugs
37.5 x 15 (holding to side)
37.5 x 17 (holding in front)

EZ bar curls
45 x 10 (99lbs x 10)
45 x 9

Preacher curls
40 x 5 (88lbs x 5)
30 x 8


NOTES: A pretty ordinary workout. Disappointed not to get 215kg x 4 on deads but i guess happy that in the video of them my form looked okay (to me anyway).
Measured my arms when i got home from the gym (pumped obviously) and they hit the 17" mark for the first time in my life so very pleased about that.

[olympic]

Good stuff on the deadlifts- I always thought you'd be an all back deadlifter based on your squat numbers but your getting some leg drive in there.

I'm not sure why you only did 3 reps though? Looks to me like you could've pumped out another 3 fairly easily.

Don't take this the wrong way but you need to get those legs going mate.

Strong rows and curls as well.

Edit: another thing I noticed is you place the deadlift down like its a paperweight haha. I practically do a controlled drop.

[dparm99]

Good stuff on the deadlifts- I always thought you'd be an all back deadlifter based on your squat numbers but your getting some leg drive in there.

I'm not sure why you only did 3 reps though? Looks to me like you could've pumped out another 3 fairly easily.

Don't take this the wrong way but you need to get those legs going mate.

Strong rows and curls as well.

Edit: another thing I noticed is you place the deadlift down like its a paperweight haha. I practically do a controlled drop.

Thanks mate, to be honest i was pretty spent after the 3 reps, i might have been able to get one more but that would have been it.

I totally agree with you on the leg comment and i am starting to push them harder and my lifts are going up so that's a start i guess (although my calves are always going to be small imo).

[olympic]

Dave you thought anymore about doing a powerlifting comp? Your very strong for your weight- you'd do well I reckon.

You need to find a better gym as well - that one looks very metro :D

Edit: Its the lack of deadlifting platform and the pink medicine balls in the background that do it :P

[dparm99]

Dave you thought anymore about doing a powerlifting comp? Your very strong for your weight- you'd do well I reckon.

You need to find a better gym as well - that one looks very metro :D

Edit: Its the lack of deadlifting platform and the pink medicine balls in the background that do it :P

Yeah still thinking about entering a comp mate, but haven't heard of many up this way. You got any links to sites that i could check out that show upcoming comps?

Haha yeah the gym i go to is pretty gay but it's close to where i live and i don't get my licence back for another 2 months. When i do i'll probably change gyms (once my membership runs out). I'm about the only serious lifter i've seen in my gym. There are a few hot chicks but ;)

[olympic]

Yeah still thinking about entering a comp mate, but haven't heard of many up this way. You got any links to sites that i could check out that show upcoming comps?

Haha yeah the gym i go to is pretty gay but it's close to where i live and i don't get my licence back for another 2 months. When i do i'll probably change gyms (once my membership runs out). I'm about the only serious lifter i've seen in my gym. There are a few hot chicks but ;)

Drug free powerlifting: http://www.drugfreepowerlifting.com.au/ (this is the fed I'm going to compete in next)

IPF affiliated fed: http://www.powerliftingaustralia.com/

CAPO: http://home.vicnet.net.au/~capo/

You might have some trouble trying to find a comp in Darwin. Powerlifting in Australia mainly seems to be along the east coast. You could try contacting each fed and seeing if they know of anything up there- they'd be the ones who would know. I wouldn't worry too much about which fed you pick- you might just have to go with whatever is actually active where you live.

[ElSpaceBandito]

Nice SLDLs ;)

I agree with Harley, you DEFINATELY need to start hitting legs harder! If you get your squat numbers up, i guarantee your deads will go up as well!

[young and strong]

Sick deadlifting, please do not complain about them! haha

[dparm99]

I've decided to change up my leg training a bit (in the hope of better gains).
I don't think i can really squat heavy twice a week as the only days i can workout are mon, tues, wed (maybe), thurs and fri because my gym is only open in the mornings on weekends and i have to work.
I was thinking about maybe doing leg presses/calf work on wednesdays and adding front squats to leg day on friday. But when i told my gf i might start going to the gym on wednesdays too she blew up (even though she works most wednesday nights (she thinks i'm obsessed with my bodybuilding, which i probably am).
So i guess all i can do is maybe increase the volume on leg day, or maybe do some front squats at the end of back/bi day (tuesday).
Any other suggestions? (besides dumping the gf haha)

[olympic]

I've decided to change up my leg training a bit (in the hope of better gains).
I don't think i can really squat heavy twice a week as the only days i can workout are mon, tues, wed (maybe), thurs and fri because my gym is only open in the mornings on weekends and i have to work.
I was thinking about maybe doing leg presses/calf work on wednesdays and adding front squats to leg day on friday. But when i told my gf i might start going to the gym on wednesdays too she blew up (even though she works most wednesday nights (she thinks i'm obsessed with my bodybuilding, which i probably am).
So i guess all i can do is maybe increase the volume on leg day, or maybe do some front squats at the end of back/bi day (tuesday).
Any other suggestions? (besides dumping the gf haha)

If it was me I wouldn't bother adding more leg presses and calf work in and I'd just do more squats on the leg day. Maybe 5 sets instead of 3.

Your ideas are good though and would probably work just as well.

Also your under the thumb. I'd drop the girlfriend, but I know how hard it is to lose your source of poontang.

[dparm99]

If it was me I wouldn't bother adding more leg presses and calf work in and I'd just do more squats on the leg day. Maybe 5 sets instead of 3.

Your ideas are good though and would probably work just as well.

Also your under the thumb. I'd drop the girlfriend, but I know how hard it is to lose your source of poontang.

Yeah i might add in 2 extra sets of squats on leg day (maybe front squats) and see how that goes. I'm just not sure if working legs once a week is going to be enough for them to grow much. Guess i'll try it for a while and see how it goes.
Btw i'm definately not under the thumb and won't be letting her stop me from going to the gym when i want. If i dumped her i'd probably actually get smaller because i'd be going out and getting hammered every weekend like i used to. So all in all she's probably a good thing for my bodybuilding.

[surfnut]

Some achievable goals you have there mate ..Good luck! :)

thats exactly what i was going to say. nice small steps :)

keep the progress coming

[olympic]

Yeah i might add in 2 extra sets of squats on leg day (maybe front squats) and see how that goes. I'm just not sure if working legs once a week is going to be enough for them to grow much. Guess i'll try it for a while and see how it goes.
Btw i'm definately not under the thumb and won't be letting her stop me from going to the gym when i want. If i dumped her i'd probably actually get smaller because i'd be going out and getting hammered every weekend like i used to. So all in all she's probably a good thing for my bodybuilding.

Cool and yeah the comment about dropping the girlfriend was a joke :D

[dparm99]

CHEST & TRICEPS - 6th Sept 08

Flat DB bench
45 x 10 (99lbs x 10)
45 x 7
45 x 7

Pec deck
setting 12 x 8
setting 12 x 8

Incline BB bench (slow controlled negative, 2 second pause at chest)
67.5 x 9 (149lbs x 9)
67.5 x 7
67.5 x 7

Weighted dips (narrow grip)
bw + 40 x 7 (+88lbs x 7)
bw + 40 x 5

Seated side laterals (strict)
10 x 12 (22lbs x 12)
10 x 10
10 x 9

Tricep pushdowns (rope attachment)
70 x 6 (very sloppy)
55 x 10
45 x 13

Seated overhead DB extensions
30x 6
Dropset
22.5 x 9
17.5 x 9
12.5 x 10


NOTES: A good workout. Hit a PR on DB bench and will probably use the 47.5kg DB's next week. Dips were also strong (although it sucks i can't do them wide grip like i used to and use more weight).
Hit legs tomorrow where you'll see increased volume, it's going to be a bloody tough workout!

[dparm99]

thats exactly what i was going to say. nice small steps :)

keep the progress coming

They might seem like small steps mate but all the goals will still be very challenging to reach i reckon.

Thanks for stopping by.

[dparm99]

LEGS - 7th Sept 08

Squats (ATG)
115 x 6 (253lbs x 6)
115 x 6
115 x 6
115 x 6

Leg extensions (machine)
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

Leg press/Calf raises (superset)
150(+ sled) x 10/20 (330lbs+sled x 10/20)
150(+ sled) x 10/20
150(+ sled) x 10/20
150(+sled) x 10/20

Calf raises (machine)
stack x 22
stack x 22
stack x 22


NOTES: An okay workout. Decided not to push myself too hard on the first set of squats like i normally do and just did 4 sets of 6 reps, will probably up it to 5 sets next week.

[dparm99]

SHOULDERS/TRIS/CALVES - 10th Sept 08

Standing military press (partials - tension always kept on shoulders)
75 x 7 (165lbs x 7)
70 x 9
70 x 8

Seated DB press
30 x 8 (66lbs x 8)
30 x 7
30 x 7

L lateral raises
17.5 x 10 (39lbs x 10)
15 x 13
15 x 11

Machine shoulder press
stack x 12

Tricep pressdowns (rope attachment)
55 x 20
60 x 15
65 x 10

Calf raises
stack x 22
stack x 25
stack x 33


NOTES: Average workout, really didn't want to be in the gym today, too much else on my mind. I tried doing partial reps for shoulder press to keep the tension on the shoulders, but i didn't really like it, just felt really unnatural.

[ElSpaceBandito]

Average workout is still better than no workout ;)

I know what you mean about Partials feeling unnatural ..

[olympic]

Strong shoulders.

[dparm99]

BACK & BICEPS - 11th Sept 08

Weighted chins
bw + 20 x 10 (+ 44lbs x 10)
bw + 20 x 8
bw + 20 x 6

Deadlifts (deweighted)
200 x 4 (440lbs x 4)
200 x 3

Bent over BB rows
90 x 8 (198lbs x 8)
90 x 8
90 x 8

DB shrugs
37.5 x 22 (holding in front)

EZ bar curls
45 x 11 (99lbs x 11)
Dropset
45 x 8
40 x 5
30 x 6


NOTES: Crap workout. Dropped the weight back on most exercises to give the body a bit of a break and cause i just didn't feel like working out.
Also experimented a bit with deadlift form. I focused on keeping my shoulders back and using more leg drive and up till about 140kg my form was excellent. But when the weight got heavy and i got tired i went back to my old form.

[surfnut]

ive had workouts like that...dont worry you will bounce back well next time:)

eat well, drink lots of water
:)

[dparm99]

CHEST & TRICEPS - 13th Sept 08

Flat DB bench
47.5 x 8 (105lbs x 8)
47.5 x 7
47.5 x 6

Incline BB bench (slow controlled negative, 2 second pause at chest)
65 x 8 (143lbs x 8)
65 x 7
65 x 6

Pec deck
setting 11 x 10
setting 11 x 9

Weighted dips (narrow grip)
bw + 30 x 8 (+66lbs x 8)

Seated side laterals (strict)
10 x 13 (22lbs x 13)
10 x 11

Seated overhead DB extensions
35 x 11
30 x 11

Tricep pushdowns (rope attachment)
50 x 13
45 x 13


NOTES: Diet has been crap lately and motivation low, so just cruising along at the moment.

[olympic]

How come motivation is down.

Lifts are looking strong.

[dparm99]

How come motivation is down.

Lifts are looking strong.

Just got a few other things going on at the moment mate, which has pushed my lifting back a bit. All good but.

[dparm99]

LEGS - 14th Sept 08

Squats (ATG)
120 x 5 (264lbs x 5)
120 x 5
110 x 6
110 x 4

Leg extensions (machine)
100lbs x 9
100lbs x 9
100lbs x 9
100lbs x 9

Leg press
160 (+sled) x 8 (352lbs+sled x 8)
160 (+sled) x 8
160 (+sled) x 8

Calf raises (machine)
stack x 27
stack x 27
stack x 30

[olympic]

Nice squats. They look to be improving.

[dparm99]

Nice squats. They look to be improving.

Yeah slowly mate but i have no stamina when it comes to squats. I took the first set easy to leave fuel in the tank but it didn't really work. I definately could get 120kg x 8 or 9 reps (atg) if i pushed it.

[olympic]

Yeah slowly mate but i have no stamina when it comes to squats. I took the first set easy to leave fuel in the tank but it didn't really work. I definately could get 120kg x 8 or 9 reps (atg) if i pushed it.

You need to man up and push it then.

[young and strong]

You need to man up and push it then.

LOL!!!!!!!!!1 Who's hardcore?? Harleys HARDCORE!!!!

Nice DB benching man, that's gotta be a PR right??

[olympic]

LOL!!!!!!!!!1 Who's hardcore?? Harleys HARDCORE!!!!

Nice DB benching man, that's gotta be a PR right??

http://img120.imageshack.us/img120/3338/einsteinshowphpqe4.jpg (http://imageshack.us)

[dparm99]

Nice DB benching man, that's gotta be a PR right??

Yeah that's the first time i've used the 47.5kg db's for benching. Will step up to the 50kg in a couple of weeks (unfortunately the heaviest my gym has).

[dparm99]

Skipped my shoulder workout last night but will catch up on it tonight.

[dparm99]

SHOULDERS/TRIS/CALVES - 18th Sept 08

Seated DB press
32.5 x 9 (72lbs x 9)
32.5 x 8
32.5 x 7

Standing military press
70 x 6 (154lbs x 6)
65 x 6
60 x 7

L lateral raises
17.5 x 12 (39lbs x 12)
17.5 x 11
17.5 x 8

Machine shoulder press
stack x 13

Calf raises
stack x 22
stack x 22
stack x 22
stack x 22


NOTES: So so workout, felt pretty weak. Decided to do seated DB press first for a change and will probably keep doing that for a while.

[dparm99]

BACK & BICEPS - 19th Sept 08

Deadlifts (deweighted)
220 x 3 (485lbs x 3)
200 x 4

Bent over BB rows
100 x 8 (220lbs x 8)
100 x 7
100 x 6

Weighted chins
bw + 20 x 8 (+ 44lbs x 8)
bw + 20 x 5

Machine pulldowns
180lbs x 8

DB shrugs
35 x 17 (holding in front)
40 x 13 (holding in front)

EZ bar curls
50 x 8 (110lbs x 8)
45 x 8
40 x 10

Preacher curls
35 x 6 (77lbs x 6)
35 x 4


NOTES: Good workout. 220kg x 3 on deadlift was pretty easy, will try for 225kg x 3 next week.

[ElSpaceBandito]

Nice work, strong pulling mate. I expect to see 500+ x3 soon ;)

[dparm99]

Nice work, strong pulling mate. I expect to see 500+ x3 soon ;)

Will definately happen soon mate, next week i should get 496lbs x 3.

[olympic]

Your deadlifts are just crazy. You need to get a meet and start setting records already.

[daYDreAmErX]

Will definately happen soon mate, next week i should get 496lbs x 3.

You definitively didn't lose too much strength during your break ;)

[dparm99]

Your deadlifts are just crazy. You need to get a meet and start setting records already.

Thanks mate. If i come across a comp up here in Darwin i'll think about going in it.

[dparm99]

You definitively didn't lose too much strength during your break ;)

Cheers. I did lose a fair bit actually but i've worked hard to get it back and it didn't take too long which was good.

[dparm99]

CHEST & TRICEPS - 20th Sept 08

Flat DB bench
50 x 7 (110lbs x 7)
50 x 6
50 x 5

Incline BB bench (slow controlled negative, 2 second pause at chest)
62.5 x 10 (138lbs x 10)
62.5 x 8
62.5 x 7

Pec deck
setting 11 x 10
setting 11 x 9

Weighted dips (narrow grip)
bw + 40 x 7 (+88lbs x 7)
bw + 40 x 5

Tricep pushdowns (rope attachment)
60 x 14
60 x 12
60 x 10

Seated overhead DB extensions
Dropset
27.5 x 15
22.5 x 6
17.5 x 6


NOTES: Good workout. First time using the 50kg db's for bench and i got more reps than i thought i would so very happy with that.

[dparm99]

Got to the gym at 6:50pm tonight and they infromed me that they shut at 7pm! I didn't know this cause normally during the week they are open till 8:30pm and i normally go earlier in the day on fridays.
MIGHT do a quick leg workout tomorrow morning before work if i can be bothered getting up early enough.

[young and strong]

Sick overhead and flat DB pressing.

Also harleys right, you should go show that huge pulling off.

[dparm99]

SHOULDERS/TRIS/CALVES - 24th Sept 08

Seated DB press
35 x 7 (77lbs x 7)
35 x 6
35 x 6

Standing military press
70 x 6 (154lbs x 6)
65 x 7
65 x 6

Machine shoulder press
stack x 12

L lateral raises
17.5 x 10 (39lbs x 10)
17.5 x 9
17.5 x 9

Close grip BB bench
80 x 9 (176lbs x 9)

Tricep pressdowns (rope attachment)
60 x 15
60 x 13

Calf work
Various


NOTES: Another pretty solid workout, moved up in weight on the DB shoulder presses.
Tomorrow i'm going to shoot for 227.5kg x 3 reps on deadlift. If i get it i'll max next week and try for 250kg.

[young and strong]

Me's be very jealous of the DB overheads and deadlifts :( ;)

[dparm99]

Me's be very jealous of the DB overheads and deadlifts :( ;)

Thanks mate but don't worry by the time you're my age you'll be heaps stronger than i was!
Btw i made a mistake with the seated db press numbers - all sets were done with 35kg (edited my post and fixed it now).

[dparm99]

BACK & BICEPS - 25th Sept 08

Deadlifts (deweighted)
227.5 x 3 (501lbs x 3)
200 x 4

Bent over BB rows
100 x 9 (220lbs x 9)
100 x 8
100 x 7

Weighted chins
bw + 20 x 8 (+ 44lbs x 8)

Machine pulldowns
180lbs x 8
200lbs x 4

DB shrugs
40 x 13 (holding to side)
40 x 13 (holding in front)

EZ bar curls
50 x 8 (110lbs x 8)
45 x 8

Preacher curls
37.5 x 7 (83lbs x 7)
37.5 x 6
30 x 6 (slow)


NOTES: Very happy with the deadlifting! Probably still had a few more kilos in me too. Will definately try (max) for 250kg (551lbs) next week if all is well. Don't know if i'll get it but think i'm ready to try. I'll also get a video of my attempt if i can.

[olympic]

Nice job - I reckon you've got that 250 in the bag.

[dparm99]

Nice job - I reckon you've got that 250 in the bag.

Thanks mate, i reckon it'll be touch and go whether i can get it. Lockout is the only thing that worries me. Whatever happens i'll try to get a vid and post it up.

[young and strong]

Sweet deadlifting, it still unbelievable how much stronger it is compared to your other lifts. :eek:

[dparm99]

Sweet deadlifting, it still unbelievable how much stronger it is compared to your other lifts. :eek:

Cheers mate, guess i've got to be good at something ;)

[dparm99]

CHEST & TRICEPS - 27th Sept 08

Flat DB bench
50 x 7 (110lbs x 7)
50 x 5
45 x 6

Incline BB bench (slow controlled negative, 2 second pause at chest)
65 x 11 (143lbs x 11)
65 x 8
65 x 7

Pec deck
setting 11 x 12
setting 11 x 9
setting 11 x 9

Seated side laterals (strict)
10 x 13 (22lbs x 13)
10 x 10
10 x 9

Tricep pushdowns (rope attachment)
65 x 10
55 x 13
50 x 14

Seated overhead DB extensions
27.5 x 10
25 x 13


NOTES: An okay workout considering i threw up my pre workout meal and shake!

[olympic]

Strong work on the dumbbells. You ever going to do any barbell benching?

Are you not feeling well or did you just eat too much food?

[dparm99]

Strong work on the dumbbells. You ever going to do any barbell benching?

Are you not feeling well or did you just eat too much food?

Yeah in a few weeks i might try flat bb bench again. Haven't done it for about 18 months (back then i was doing 100kg x 6 reps).

After i eat (most meals) i always cough alot (sometimes pretty violently) and sometimes (like today) it leads me to throwing up (this has been happening for years now). I might go see a doctor tomorrow if i can get in.

[dparm99]

LEGS - 28th Sept 08

Squats (ATG)
120 x 7 (264lbs x 7)
120 x 5

Leg extensions (machine)
100lbs x 11
100lbs x 10
100lbs x 9
100lbs x 9

Leg press
160 (+sled) x 8 (352lbs+sled x 8)
160 (+sled) x 8
160 (+sled) x 8
160 (+sled) x 8

Calf work
Various


NOTES: Lower back was still quite sore from deads on tuesday so only did 2 sets of squats. Just hope it's sweet for my max deadlift next week!

[young and strong]

Nice squatting, keep flat DB benching ;)

[dparm99]

Nice squatting, keep flat DB benching ;)

Thanks mate. I will for a while longer but once i hit my goal of 50kg DBs for 10 reps i'll probably switch over to flat BB for a change.

[young and strong]

I guess that is probarly a wise move considering the DB's only got up to 50kgs.
Maybe you could switch gyms?? Or make ones up using free weights like Twone and I.

[dparm99]

SHOULDERS/TRIS - 1st Oct 08

Seated DB press
35 x 7 (77lbs x 7)
35 x 6
35 x 6
35 x 6

Machine shoulder press
stack x 12
stack x 10

L lateral raises
15 x 15 (33lbs x 15)
15 x 14
15 x 13

Tricep pressdowns (rope attachment)
65 x 17
65 x 13
55 x 15


NOTES: Just a short workout today. Was dead tired from the weekend and wanted to save what little energy i have for my 250kg deadlift attempt tomorrow.

[olympic]

SHOULDERS/TRIS - 1st Oct 08

Seated DB press
35 x 7 (77lbs x 7)
35 x 6
35 x 6
35 x 6

Machine shoulder press
stack x 12
stack x 10

L lateral raises
15 x 15 (33lbs x 15)
15 x 14
15 x 13

Tricep pressdowns (rope attachment)
65 x 17
65 x 13
55 x 15


NOTES: Just a short workout today. Was dead tired from the weekend and wanted to save what little energy i have for my 250kg deadlift attempt tomorrow.

Strong presses... smash that deadlift tommorrow!

[young and strong]

Damn your overheads are strong Grrrrr!