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  1. #1
    Tryin to Bulk Sen8or's Avatar
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    Sen8ors workout journal

    My old journal in the main forum seemed a little wrong, was my starting strength journal which I stopped doing a few months ago

    The folks in the ovr35 crowd have given me some great advice so thought it a good place to continue my journey.

    Program I am on no is based on Tom mutaffis 3 day split, with some slight changes for personal preference and equipment limitations

    Chest/push day

    Flat bench 3x5
    Incline bench 2x8
    Dips 3x8
    Ohp 3x8
    Tricep rope push downs 2x12
    Lat raises 2x12
    Flat bench flyes 1x15

    Back/pull day

    Deadlift 3x5
    Pull-ups 3-4 sets, aiming for 25 reps
    Bent over row 3x8
    Close grip pull down 2x12
    Barbell curls 2x12
    Hammer curls 1x15

    Legs day

    Squats 3x5
    Sldl 3x5
    Barbell lunges 2x8
    Lying leg curls 2x12
    Calf raises 1x15

    I initially started training to help strengthen my shoulder/arm for badminton as I kept tweaking the shoulder surng a match. Starting strength and this routine pretty much helped accomplish that, plus as an added bonus, my in court fitness/energy levels really improved, with many 3 match games going my way as I wasn't the old bstrd sucking in the big air after the first two.

    I still don't have any specific goals as such, other than seeing for myself how strong I can get and getting a more muscular/balanced physique.

    This was me mid August, towards the end of my starting strength run



    And this is me today after about 8 weeks or so of my newer routine



    Slight differences I think in the back and maybe the arms but still miles away from the many on here.

    Hopefully I can utilise the advice received from the forum so far to really help my form come along.
    Last edited by Sen8or; 12-01-2012 at 08:02 PM.
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  2. #2
    Tryin to Bulk Sen8or's Avatar
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    Chest/push day

    Bw 80.2kgs (first time I've come in ovr 80, yay)

    Bench press, 5/5/5@72/72/74.5kgs



    Incline press 8/6@62kgs
    Dips 5/6/7/5@ bw/bw+10/10/10kgs



    Ohp 8/6/8@ 37/39.5/39.5 kgs
    Tricep rope push downs 12/12@40kgs
    Lat raises 12/11@14kgs per hand
    Flat bench flyes 15@14kgs per hand

    Notes

    Troubling wrist/forearm/elbow on my left arm put me off a bit with some of the lifts, has been niggling for the last week, thought I cold just ignore it, but it seems no.

    Tried hard to get decent depth on the dips after some critique in the o35 pic/vid page. Reckon I'm gunna have to get a proper belt thoug, my home made jerry-rigged one is a bit awkward.

    Will see how I go during the week with some massaging etc to try and get rid of the pain, whatever is causing it.
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  3. #3
    Bloody but unbowed fittofattofit's Avatar
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    You look like you've added mass to your arms, traps and shoulders since the first pics
    The split looks good but is that 3 days a week or a cycle with a few rest days thrown in?
    With the benching you look to have your arms out very wide and that will tend to put a lot of strain on your shoulders.
    As for the dips you've got a good range of movement there --- a dipping belt will cost you about $20-25 (OK maybe NZ$40)

    Good luck with the training
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  4. #4
    Tryin to Bulk Sen8or's Avatar
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    Its a 3 day a week, usually Tuesday/weds, Friday & Sunday.

    Have just bought a cross trainer so I have something to warm up properly on now, will get a dip belt too, around $60nz pesos.

    Will try bringing in the bench grip a bit, see how that feels, thanks
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  5. #5
    Tryin to Bulk Sen8or's Avatar
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    Back/Pull Day

    Deadlifts 5/5 @ 94/99 kgs
    Pullups 5/6/5/5 @ bw/bw/+2.5/+2.5
    Bent Over Rows 8/8/8 @ 54.5/54.5/57kgs (up 2.5kgs on 3rd set)
    Close Grip Pulldowns 12/12 @ 85/87.5kgs

    Notes

    Still have pain/discomfort in my left forearm, noticed it during pullups when using std grip (palms facing away) for 2 sets, did last 2 sets at neutral grip which seemed to not put so much stress on the area.

    Have asked the writer of my program about deads. 3 working sets seems a lot now that the weight is getting heavy (for me). Did 2 sets today.

    Wasnt able to complete any of the curls, picked up the bar but had to put it back down pretty much straight away due to forearm.

    Bugger it

    Could be time for a deload / week off, will see how it goes with the rest of the weeks sessions.
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  6. #6
    Cyber Bully MakeGoBoom's Avatar
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    fat is down, muscle mass is up. looking solid sen, sorry man took me a second to realize you made a new thread. my mind is all over the place
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  7. #7
    Tryin to Bulk Sen8or's Avatar
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    am taking a mini break from legs workout, trying to restretch the old body to get low enough



    depth looks good, bit off balance though on some reps.

    Will redo "legs" day on tues/weds next week, keeping weight light
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  8. #8
    Tryin to Bulk Sen8or's Avatar
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    Chest/Push Day

    Benchpress 8/8/8 @ 72/74.5/74.5kgs
    Incline Press 8/7 @ 62kgs
    Dips 5/6/6/6 @ bw/+10kgs for last 3 sets
    OHP 8/6/7 @ 37/39.5/39.5kgs
    Finish

    Elbow/forearm or wherever the niggling injury is is now pissing me off. Extreme discomfort on OHP when bar was on my chest/shoulders before pushing up.
    Picked up dumbells to start lat raises, got 1/2 way up on 1st rep, again, pain just below my elbow on the top of my forearm (if that description makes sense). Called it a day there. If I can't get any reduction in the pain or whatever it is, may have to resort to a week or so off, will see how it goes.
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  9. #9
    Cyber Bully MakeGoBoom's Avatar
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    take the week off bro if you need it. do some mobility work each day take it off from the weights
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  10. #10
    Tryin to Bulk Sen8or's Avatar
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    Frustrating thing is, it doesnt directly effect all of my lifts. OHP hurt until the bar moved off the shoulders, then was ok, bench was ok as were dips.

    Have been massaging it a few times a day to try and break up any damaged tissue that may be in there.

    Doing legs on tues/weds with some new squat form (hopefully), will see how it goes from there.
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  11. #11
    Cyber Bully MakeGoBoom's Avatar
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    I'm going to advise resting it bro. Even though I'd power through it too, it's probably not the right answer
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  12. #12
    Tryin to Bulk Sen8or's Avatar
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    Taking your advise boom, skipped pull workout this week, and will skip Sundays workout too. Have a booking at a osteo in a week or so to get it worked on, not sure I want that much time off, but we'll see. Can still do some legs and cardio I guess.

    More squat practice today. Really light weights but think I may have actually found some depth.



    Thinking I may do some light squat work on my off days just to keep practising form, but these looked heaps better than any prior efforts. Felt more of a stretch in my groin than normal, legs were wider and with feet angled out like they are, knees tracked even wider again, really let me get down.

    Not all reps are gold, but there is a glimmer of hope for me I'm sure
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  13. #13
    Cyber Bully MakeGoBoom's Avatar
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    Depth looked awesome bro

    But now since I've seen you hit it expect to get hammered for not doing so in the future. Huge step bro. Question how tall are you?
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  14. #14
    Tryin to Bulk Sen8or's Avatar
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    lol, yeah Boom, now that I know what I can do, I wont accept anything less from myself, just got to keep up with bw and light weight squats and other stretches to really get in the best depth. Biggest help came from angling my feet and ankles out even further, which then enabled me to push my knees out, not forward.

    Height is around 5 10, give or take.

    Some of the O35ers in my "squat problem" thread in the main area commented on my crazy long legs, never really noticed it.

    Am thinking I may do a 2nd legs day somewhere so that I can really work on squats and re-progress the weight. "Only" 42kgs today, not even high enough to call a girls weight, but fk it, better than kidding myself that I can do a decent weight when it was only half way down.
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  15. #15
    Cyber Bully MakeGoBoom's Avatar
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    Yeah femur length was my though hence the height question. Whatever dude squats are squats if youre working youre working
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  16. #16
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    Nice new journal Sen! Glad you told me about this. You arms look a lot bigger in the newest pic. Big difference in your forearms it was noticeable right away. Also (no homo) but your glutes look like they are taking some shape. SLDL's probably helped that out a lot! How is leg day on this split? It looks rough!
    Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg

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  17. #17
    Tryin to Bulk Sen8or's Avatar
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    Chest/push day

    Flat bench 5/4/4@74.5kgs
    Incline 4/8/7@62/52/52 kgs
    Dips 6/6/7/6@bw/+5/+5//+5 kgs
    Ohp 7/8/7@32kgs
    Lat raises 12/12@9kgs per hand
    Tricep rope push downs 12/12@32.5kgs
    Flat bench flyes 15@11 kgs per hand

    Notes

    Not my best work at all today. Weights gone backwards this week, skipped mid week workout with dodgy forearm, crap nights sleep for last few nights and too many beers last night. Hay fever has been giving me hell, shifting down to my lungs, so have been on the wife's asthma inhaler a few times during the night so I could breathe easier,

    Missed bench with a weight I have hit and then some, dropped 10kgs off incline and still struggles, same with ohp and even dips which is usually one of my better lifts.

    On the plus side, arm didn't bother me as much, still discomfort there, but quite tolerable.

    Am contemplating switching back to a a/b/a type routine to bring my squats back up, but I haven't been on this routine very long and I really like it. Patience needed I guess
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  18. #18
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    Drinking+lifting=failure. Run the program out some see if your body adjusts. 3 months in general is a fair shot. 6-12 is my norm. If i like a program i'll train with it up to #2 years
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  19. #19
    Tryin to Bulk Sen8or's Avatar
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    Legs Day

    First dedicated legs day in a few weeks as I have been trying to find decent depth on my squats.

    Squats 5/5/5 @ 44.5kgs, Still very light / manageable weights, but concentrating hard on the movement rather than the weight.
    SLDLs 5/5/5 @ 57kgs (up 5kgs)
    Lunges 8/8 @ 37kgs (up 2.5kgs on 1st set)
    Lying Leg Curls 12/12 @ 22.5kgs
    Calf Raises 15@ 37kgs



    Most of the workout included above. Happy enough with depth on the squats for the most part, the odd rep not quite there, but most at or just below parallel.
    SLDLs, still looks upper back rounded as I reach to the ground to get the weight. Better than lower back rounding from what I can tell though.

    Not sure on my form with the lunges. Weight seems to travel quite forward looking at the vid, should I be staying more upright?

    Felt good to get a proper legs day in again though
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

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    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  20. #20
    Cyber Bully MakeGoBoom's Avatar
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    Still looking good on depth there boss man. Now just need tp work.on core str and keeping tighter in the hole at the same time lol. Good work sen
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  21. #21
    Tryin to Bulk Sen8or's Avatar
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    I take back what I said about it "felt good to have a proper legs day", can anyone say "DOMS"

    must be getting old.....
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  22. #22
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    Originally Posted by Sen8or View Post
    I take back what I said about it "felt good to have a proper legs day", can anyone say "DOMS"

    must be getting old.....
    thats what victory feels like my friend
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  23. #23
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    Had a session at the osteopath yesterday, she reckoned it was likely a bicep strain as the pain in my arm only occurred with certain movements etc. was a little weaker than my right, but not terrible. Said was still ok to workout, just take it a little easier on direct arm work.

    Chest/push day

    Bench press 4/8/7@74.5/67/67 kgs
    Incline press 8/9@ 52kgs
    Dips 4/8/5/5 @ bw/bw/+10/+10 kgs
    Ohp 8/8/6@ 32/32/37kgs
    Lat raises 12/12@9kgs
    Skullcrushers 12/12@17kgs
    Flyes 15@9kgs

    Have been tracking diet again for the last few days, to say its $hit is an understatement. Carbs and protein well down on where they should be, sugars, fats and salt up on where they should be. Total calories are ok, but mostly as a result of chips and beer rather than decent food.

    Ran out of whey powder a few weeks ago, still haven't gotten around to replacing, without this and my usual banana in the shake as a supplement, this is leaving me well short, will have to resolve this in the near future.

    Although lower than what I have done previously, still felt like a good workout, again mild discomfort in my left forearm during ohp, but other than that, held up ok.
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  24. #24
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    decent work man, replace beer and chips w/ snorting gun powder and protein and your straight. nutrition is the hardest part about physical fitness. just figure out what works for you and you'll be good. stay the course my friend
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  25. #25
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    I hadn't subbed to this yet. Depth is looking much much better than before on squats. Take your time. If you keep practicing hitting depth while making an effort to keep your core tight and keep your back straight, you'll get there. Squats ay. Pain in the ass lift but worth it. Good work Sen.
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  26. #26
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    With such a big reset in squats in recent times, which seems to have helped markedly with my depth, my current routine seems a bit light on leg volume and core work to get strength back into my posterior chain.

    With that in mind, I've decided to drop the current split, for now, and go back to a 3 day full body routine, based mostly on starting strength, squatting 3 days per week, bench and deadlift on 1 day, ohp and rows on another, throw in some dips, pull ups and ab work on 2 of the days, then a volume day on the 3rd and I'll see how it goes getting the squat back up and core strength back up too.

    Volume day

    Squats 5/5/5@47kgs

    Standing calf raise 15@47kgs
    Bench 8/8/8@67kgs

    Arnold press 12/10/10@11.5kgs per hand
    Cable row 10/10/10@60/70/70 kgs
    Bent over row 8/8/8@52kgs
    Tricep push downs 12/12@32.5/35kgs
    Arm curls 10/10/10@9kgs
    Upright rows 8/8/8@27kgs

    As I said above, volume day, I may drop out bent over rows as I already have cable rows included, but im targeting exercises in the 8-12 rep range for most.

    Will run this for the next 6-12 weeks and see where my numbers end up and decide where to go from there.

    Have also been tracking nutrition for the last week or so, targeting 2900 cals a day to see if that helps gain some bulk.

    For 2013, I want to hit at least 85kgs, maybe even 90 if all goes well, I want a 100kg bench and 120 plus full depth squat and 150kg plus deadlift. This would mean a 20kg incr on bench, 70kg incr on squat and 50kg incr on deads, perhaps ambitious but fk it, lets see what happens
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  27. #27
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    Nice work Sen I like the new setup. If you don't mind I'd like to make a couple suggestions. If you are going to do this 3 day a week full body routine I would stick with it for at least 9 weeks if not more that will give you a better indication if it is working for you, 6 weeks is just a tad to short for any concrete signs usually. Definitely stick with the tracking calories routine I would weigh yourself daily at 2900 calories for a 2-3 weeks if you don't start gaining weight then adjust it up a little bit and then measure again every day for a week etc...

    Bench looks really good, have you tried the more arched method when setting up for bench? It might add some quick pounds to the bar for you but not everyone likes it. Targets check a little more directly.

    On squats I noticed that you have a slight tendency to drop your chest when you get to the bottom of your ROM. Try to keep that back and shoulders locked tight throughout the whole lift sequence that should help keep your chest up. I struggle so much with this watch my last video in my log if you want to see how bad it can really get! haha

    Good work over all though volume day looks intense!
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  28. #28
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    Sorry dude been wicked busy. I agree, unless your just snapping back in between routines 6 weeks isnt enough. Again though it's on you, at the end of the day it's ypur training.

    Bench still looks decent. Nothing wrong with natural back arch when benching. I wouldnt make it more dramtic unless a weight goal is a must for you
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  29. #29
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    BW 80.2kgs (2nd day in a row at +80)

    Workout A

    As per above, have changed routine to a full body 3 day/week routine. Workout A & B are based mostly on Starting Strength, warmup sets to 3 sets across on the big 5 lifts, squats, bench, ohp, deads and bent over rows. On workout A, weighted dips and leg/knee raises are added in at the end, on workout B, pullups and leg/knee raises are added in at the end. Day 3 is a volume / variation day, where different exercises are incorporated and I am more pushing for reps in the 8 - 12 range.

    The main goal of the next few months is to get my squat numbers back up now that I am finally hitting decent depth.

    Workout A

    Squat 5/5/5 @ 52kgs
    Bench 5/5/4 @ 74.5kgs
    Deadlift 1x5 @ 97kgs
    Dips 8/8/8/6 @ bw/bw/+5kgs/+5kgs



    Forgot to tape bench, missed last rep on the last set, bar left the "groove" and got into an akward position, this killed the last rep more than a lack of will / strength.

    Was happy with depth on squats, even the ones which were a little shallower (middle of the 2nd set) were still lower than I was hitting on my best efforts previously. Just need to concentrate on chest out now.

    Dips have come back a bit, but will get there. These and pullups may be a challenge as my bw increases, I guess thats what makes them one of my favourite exercises.

    Have also started on some supplements, still waiting delivery of my new mass gainer powder (which is higher in protein than the whey I was taking before) and also trying some kre-alkalyn pills (was suggested by the health shop as a better alternative to creatine). Got about a months worth or so to see if I like (or notice) the effect.

    Psyched to start working towards my 2013 goals with some purpose
    My journal http://forum.bodybuilding.com/showthread.php?t=150040863

    Max Lifts

    Squat 135kgs (297 lbs)
    Bench 105kgs (231 lbs)
    Deads 160kgs (352lbs)
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  30. #30
    Cyber Bully MakeGoBoom's Avatar
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    How is the mass gainer price to serving.

    Depth still lolks pretty decent. Numbers will come bro. Dips and pull ips get harder but str increases as well. Its a win win, more bang for the buck
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