★☆★debrovnik's bodybuilding expedition★☆★

[debrovnik]

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

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

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

[debrovnik]

Legs & Bi's

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

Front Squats

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

BB Curls

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

Cross-Body Hammer Curls - thanks bizzelwood!

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

BB Bar only curls

x 40

Leg Extentions

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

Reverse BB Curls

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

[bizzlewood]

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

[J_Bo]

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

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

[debrovnik]

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

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

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

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

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

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

Not good for a Wednesday!

[olibeast]

strong front squats and great endurance!

[bizzlewood]

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

good job mate you should see a peak in no time

[jked4life]

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

[williammorgan]

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

[debrovnik]

Chest & Abs

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

Bench

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

Incline Dbells

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

Incline Bench

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

Weighted Dips

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


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

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

[olibeast]

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

nice work man.

[debrovnik]

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

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

[olibeast]

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

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

[DavidKH]

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

[J_Bo]

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

[stayfit2008]

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

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

[williammorgan]

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

[debrovnik]

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

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

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

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

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

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

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

[debrovnik]

Training Sat 31st

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

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

[debrovnik]

Training - Sun 1st

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

Deads

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

Weighted Chins

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

Bent Over Rows

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

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

Lat Pull Downs

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

Dbell Curls

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

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

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

[williammorgan]

190 for 2 is still no poor effort.

What's your diet like mate?

[debrovnik]

190 for 2 is still no poor effort.

What's your diet like mate?

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

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

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

Protein Sources: Whey Isolate, Sardines, Organic Chicken

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

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

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

[AustrianOakJr]

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

[debrovnik]

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

Tell me about it! Good food is expensive!

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

250 : 280 : 100

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

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

[stayfit2008]

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

[Ricky_k]

subbed

[debrovnik]

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

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

subbed

Thanks Buddy - good to have you on board!

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

As promised, my lunch!

Buckwheat with Sardines and Harrisa



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

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

[stayfit2008]

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

[debrovnik]

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

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

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

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

[stayfit2008]

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

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

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