★☆★debrovnik's bodybuilding expedition★☆★

[bizzlewood]

WTF bro i've got a cold

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

[debrovnik]

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

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

WTF bro i've got a cold

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

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

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

[bizzlewood]

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



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

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

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

[debrovnik]

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

[debrovnik]

Legs & Bis's

Front Squats

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

EZ Curls

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

Leg Extentions

225 x 12
245 x 12
255 x 12

Dbell Curls

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

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

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

[OmniscientCause]

Legs & Bis's

Front Squats

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

EZ Curls

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

Leg Extentions

225 x 12
245 x 12
255 x 12

Dbell Curls

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

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

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

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

[olibeast]

V nice front squats man, as usual.

my endurance sucks too, but thats my own fault.

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

[bizzlewood]

Legs & Bis's

Front Squats

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

EZ Curls

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

Leg Extentions

225 x 12
245 x 12
255 x 12

Dbell Curls

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

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

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

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

[debrovnik]

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

I hold the bar like this:



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

V nice front squats man, as usual.

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

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

Poor you!

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

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

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

When are you going to start a journal Bizzel?

[olibeast]

I hold the bar like this:



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



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

Poor you!



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

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

When are you going to start a journal Bizzel?

it just kind of snow balled really.

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

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

[bizzlewood]

I hold the bar like this:



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



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

Poor you!



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

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

When are you going to start a journal Bizzel?

echincea dude is the way forward

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

[OmniscientCause]

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

[debrovnik]

it just kind of snow balled really.

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

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

echincea dude is the way forward

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

Wimp! It's really easy!

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

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

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

[debrovnik]

Chest & Tri's

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

Bench

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

Tricep Pushdowns

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

Cable Crossovers

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

Skull Crushers

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

Cable Crossovers

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

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

[OmniscientCause]

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

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

[bizzlewood]

Wimp! It's really easy!

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

i live vicariously through everyone elses logs lol

[Leprechauns1021]

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

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

[debrovnik]

Back

Weighted Chins

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

Rows

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

Lat Pull-Downs -Close grip

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

Deadlifts

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

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

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

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

[olibeast]

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

nice work.

[bizzlewood]

Back

Weighted Chins

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

Rows

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

Lat Pull-Downs -Close grip

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

Deadlifts

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

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

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

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

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

[debrovnik]

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

Cheers man - didn't feel strong!

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

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

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

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

[debrovnik]

Shoulders & Tri's

Mil Press

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

Weighted Dips

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

Dbell Lateral Raises

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

Skull Crushers

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

Close Grip Mil Press

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

[bizzlewood]

Shoulders & Tri's

Mil Press

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

Weighted Dips

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

Dbell Lateral Raises

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

Skull Crushers

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

Close Grip Mil Press

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

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

[debrovnik]

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

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

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

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

[bizzlewood]

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

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

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

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

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

[debrovnik]

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

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

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

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

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

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

[bizzlewood]

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

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

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

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

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

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

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

[debrovnik]

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

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

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

[bizzlewood]

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

if your shoulders hurt maybe try cables

[debrovnik]

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

if your shoulders hurt maybe try cables

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

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