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[LNCB96]

wut










Started 1st August. Did BLSS untill December, then did some 3 on 1 off until January. Now I'm back on BLSS. I play football (soccer) 3 days a week so I can only go lifting 4 days.

I will log my lifting and other stuff if I feel like it.
Bulking until the end of February, currently at 85kg.

Bench - 80kg 3x5
Squat - 120kg 3x5
Deadlift - 140kg 1x5 (three plates kg wise)

[LNCB96]

Front Squat
Bar 1x5
60kg 1x5
80kg 3x5


Dead Lift
60kg 1x5
100kg 1x5
120kg 1x5
140kg 1x5


Dumbell Shoulder Press
22.5kg 1x5
27.5kg 2x5
30kg 1x5

Then I did some other stuff like dips, incline bench, cable rows, arms etc.

All in all good day, got my homework done, gives me time to study for Engineering, English and Construction Studies tests all on Tuesday.
Got food, watched Arsenal beat Brighton 3-2 in the FA cup.

[Blade96]

are you 16? and in brah cos of kg.

[LNCB96]

are you 16? and in brah cos of kg.

Yeah, dont go 17 until August.
Been looking at your new log since you've started it, pretty solid just gotta try and convince your Dad to get you more plates.

For the log,
had a match, went 4-1 down in the first half, ended up winning 7-4.
Gonna get some food, 4 slices of bread, 2 slices of ham, 2 slices of turkey, can of tuna, cheese and toast it all up. Probably have an icecream, chocolate bar and some nuts aswell

[LNCB96]

Squat
60kg 1x5
80kg 1x5
100kg 1x5
120kg 1x4 1x5 1x3 Dunno what happened on last set, hit the bottom and boom, that was it. #disappointed

Bench
Bar 1x5
60kg 1x5
70kg 1x5
80kg 2x5 1x4


Row
50kg 1x5
60kg 1x5
72.5kg 3x5

Some more stuff like Lying French Press, pull ups, shiet like that

Two tests tomorrow, english and construction studies. CS=Grand English=Bollocks

[LNCB96]

Front Squat
Bar 1x5
60kg 1x5
82.5kg 3x5 Easy


Dead Lift
60kg 1x5
100kg 1x5
120kg 1x5
140kg 1x3
160kg 2x1 Dunno why I did this instead of 1x5 with 140, probably because I'm fed up of deads and it hasnt gone up at all.


Dumbell Shoulder Press
22.5kg 1x5
27.5kg 2x5
30kg 1x5 Probably go for 27.5 1x5 and 30 2x5 next time

Then I did some other stuff like dips, etc

Time to watch Arsenal vs Liverpool and eat some grub.
Will probably start a cut around mid-Feb, just unsure if I have enough LBM to not look like a stick when I cut

[LNCB96]

Squat
Bar 1x8
60kg 1x5
80kg 1x5
100kg 1x5
120kg 1x5
140kg 2x1 Finally hit 3 plates (KG wise)

Bench
Bar 1x8
50kg 1x5
70kg 1x5
80kg 2x5 1x4 Will move up to 82.5kg on Monday


Barbell Rows
Bar 1x5
60kg 1x5
75kg 1x5
72.5kg 2x5

Did some other work aswell.
I'm supposed to do Deadlifts tomorrow but I hate doing deadlifts now. I havent gone up since December, still at 140kg 1x5. Dunno if anyone reads this log yet but if you do, any idea how I could sub stuff in for Deads? or should I just keep doing them and make no-little progress?

[superstylr]

Maybe just do deads once a week instead of every other session mate. How did you do with 142.5?

[LNCB96]

Front Squat
Bar 1x5
60kg 1x5
80kg 1x5
90kg 3x5 My form felt a little wierd, dunno if I started to lean forward a bit or what...


Dumbell Shoulder Press
22.5kg 1x5
27.5kg 2x5
30kg 1x5 Pretty disapointed

Then I did some other stuff like dips, etc

Didnt go Saturday cause I had a **** cold and stuff.
Still unsure if I have enough LBM to cut, oh well. Gonna order some Leucine and get some 200mg caffeine pills aswell.
Gonna start cutting in about 10-15 days, aiming for around 2000-2200 calories. 'Bout 165 carbs 200 protein and 60 fat or 188 carbs 200 protein 50 fats...unsure any help is taken aboard because this is my first cut.

Sitting at a solid 85.7kg(189lbs). Wanna hit 86 atleast

[LNCB96]

Squat
Bar 1x8
60kg 1x5
100kg 1x5
120kg 3x5 I did squats at the very end of my workout, felt pretty good apart from the fact I dropped a 20kg plate of the side of my foot...


Bench
Bar 1x8
60kg 1x5
70kg 1x5
82.5kg 1x4
80 kg 2x5 These were crap, felt real bad, probably because it was straight after school and didnt get to eat much. Had to stop mid set in one of my 80 kg ones to fart


Barbell Rows
Bar 1x5
60kg 1x5
75kg 3x5 Felt real easy

Accessories

Straight bar curls
15kg 1x8
17.5kg 2x8

Rear delt flyes
5kg 1x8
7.5kg 2x8

Lat pull downs (Supinated grip about mid way on the bar)
50kg 1x8
60k 2x8
65kg 1x8


Decent today allround. Got complimented on my squat form 2 sessions in a row now, I gave a notsureifsrs face then thanked them. God some Maccie D's (McDonalds) after, only a large milkshake and hamburger

[LNCB96]

Front Squat
Bar 1x5
60kg 1x5
92.5kg 1x3 Did Front squat last and I was bollocks after school aswell so didnt go so well
90kg 2x3


Dumbell Shoulder Press
22.5kg 1x5
27.5kg 2x5
30kg 1x5 Went srsly good, plan to hit 30 for 3 sets on Monday

Deadlift
60kg 1x5
100kg 1x5
120kg 1x5
142.5kg 1x5 PR Boom, finally past the 140 1x5 mark. My last rep was really ****ty grip wise, my form was decent on the last two just my grip gave on the last rep but still got it up

Accessories

Dips
3x8 Bodyeight, these are getting ridiculously easy, gonna have to start add weight

Lying French Press
(Not including bar weight because I dunno the weight)
10kg 1x8
20kg 2x8
25kg 1x8

[LNCB96]

Squat
Bar 1x8
60kg 1x5
100kg 1x5
125kg 2x5 1x4 PR

Bench
Bar 1x8
60kg 1x5
70kg 1x5
82.5kg 3x5 PR

Barbell Rows
Bar 1x5
60kg 2x5
80kg 1x3 Ran outta time

Accessories

Lat pull downs (Supinated grip about mid way on the bar)
50kg 1x8
60k 2x8
65kg 1x8

Today is a bad day. Last night my grandad collasped and was brought to hospital, I woke up this morning and watched the football. My brother came in and told me my Grandad had died this morning. I'm still a bit unsure about how I'm meant to react. On my way to the gym I said I would beat my bench and squat PRs for my grandad, and so I did. I put 2.5kg on my bench and 5kg on my squat. When I got home my parents were there and I gave my mam and hug and then it hit me, never felt like that before. He was the first 'close' person I've ever lost.
R.I.P Grandad

[nikolic993]

Subbed.
Strong squat PR, teach me master.
Sorry to hear about your grandad.

[danielaq12]

Squat
1205kg 2x5 1x4 PR

oh lawd

on another note i think we have similar lifting stats, sorry to hear about your grandad

[LNCB96]

oh lawd

on another note i think we have similar lifting stats, sorry to hear about your grandad

Subbed.
Strong squat PR, teach me master.
Sorry to hear about your grandad.

Lol didnt even notice the squat.
Cheers brotatoes

[LNCB96]

Dumbell Shoulder Press
22.5kg 1x5
27.5kg 2x5
30kg 1x5

Accessories

Dips
3x8 Bodyeight, Gonna start to add weight

Lying French Press
10kg 1x8
20kg 2x8

Incline BB Bench
Bar 1x8
50kg 1x5
60kg 1x5
70kg 2x3
60kg 1x5

Calf Raises
Did enough

Incline Flys
15kg 1x8
17.5kg 1x8

Bicep stuff
7.5kg 1x8
10kg 2x8

Woke up early this morning because its the only time I'd be able to go. Felt real tired as I always do in the morning. When I woke up I had a real bad pain in my lower back up to my right shoulder blade so I avoided Front Squating and Deadlifting. Pretty bad day. Hoping my Leucine and Caffeine arrives today or tomorrow. Oh well, going out tonight, few cans, pull some yuss. Try to cheer myself up.

[LNCB96]

Squat
Bar 1x8
60kg 1x5
100kg 1x5
125kg 3x5 PR Was pretty easy.

Bench
Bar 1x8
60kg 1x5
70kg 1x5
85kg 3x3 Doing a new format on bench+squat, will explain. These were easy as fuark

Barbell Rows
Bar 1x5
60kg 2x5
80kg 2x5 Ran outta time again, will probably lower weight to 75, not feeling any contraction

Accessories

Lat pull downs (Supinated grip about mid way on the bar)
50kg 1x8
60k 2x8
65kg 1x8

Tricep Pushdowns on v bar
25kg 2x8
30kg 1x8

My Leucine and Caffeine arrived yesterday. Gonna wait till I get a scale that can read small numbers like 1g etc so I know how much leucine I'm taking. Took one 200mg caffeine pill today, holy shiet, was pretty good. Usually I'm pretty tired after squats but not today. Yeah I was tired after doing them but as soon as I started to bench I was fine. These should come in handy. Weighed in at 84.7kg (bout 1kg less then last time), probably water weight, havent taken creatine for 'bout 2 week. Going to my Grandads wake today, not a chance I'm gonna look at him in the coffin, have to many good memories of him dont want to have to see him lying pale and dead. Tomorrow gotta go to his funeral, tough time. There is some good news, my football club is linking up with Ajax FC, they're focusing on my team and the U16s, so our training will change to what their youth squad do. Will also be some coaches coming over to do some sessions then there will some scouts as well, should be fun.

Oh and my new format on bench/squat is pretty simple, just do 3x3 then next session do 3x4 then next 3x5, add weight, nesxt session do 3x3, etc.

[LNCB96]

Deadlift
60kg 1x5
100kg 1x5
120kg 1x5
150kg 1x3
160kg 1x1 Went ok

Front Squat
Bar 1x5
60kg 1x5
90kg 2x5 Ran outta time again and was really tires

Dumbell Shoulder Press
22.5kg 1x5
27.5kg 1x5
30kg 2x5

Dips
BW 2x12
+12.5kg 1x8 1x6

Gonna start my cut, only going to about 10% bf then gonna bulk again but this time mainly for size>strength. Would still like to get stronger obviously

[LNCB96]

Squat
60kg 1x5
100kg 1x5
130kg 3x3 Went pretty good, could of had 5 but dunno why I didnt go for it

Bench
Bar 1x8
60kg 1x5
85kg 3x5 Felt good

Cable Rows
40kg 2x8
50kg 2x8 Didnt have time to wait for a Barbell to do bb rows so just did cable rows


Accessories
Tricep push downs on v bar
25kg 2x8
30kg 2x8

Some chin ups

[LNCB96]

Front Squat
Bar 1x5
60kg 1x5
90kg 3x5 Losing interest big time in front squats, havent progress well lately, but then again, havent finish properly as well

Dumbell Shoulder Press
25kg 1x5
30kg 3x5 Pretty fukd now, DBs in gym only go to 30kg and I hate using a BB, oh well, gonna have to get used to it...

Dips
BW 2x12
+12.5kg 1x8

Accessories
Cable Flyes (from ground upwards)
5.5kg 1x8
6.5kg 1x8

Curls (excluding bar weight(small bar))
10kg 1x8
15kg 1x8
12.5kg 1x8

Calf raises
72kg 1x15
97kg 1x15 5 like \ /, 5 like | |, 5 like / \

[AlexRyan1]

fellow arsenal fan checking in
subbed

[LNCB96]

FRIDAY 22ND FEBRUARY
(VERY BAD SESSION)

Bench
Bar 1x8
60kg 1x5
90kg 1x3 1x2
100kg failed Hurt my back on the 90s some how, didnt squat and put me in a bad mood, pretty turned into a do whatever I wanna do workout


Accessories
Lying French Press (excluding bar weight)
10kg 1x8
20kg 3x8

Did some other shiet but cant remember



SATURDAY 23RD FEBRUARY
(Bad session again)

Deadlift
60kg 1x5
100kg 1x5
130kg 1x3
150kg 1x3 I even did these T&G, was absolutely horrified, soooo disappointed

Front Squats
Bar 1x8
60kg 1x5
90kg 3x5 mehh, was alright

Shoulder Press
20kg 1x5
30kg 2x5 Lost interest at this point and went home


TODAY

Bench
Bar 1x8
60kg 1x5
70kg 1x5
87.5kg 3x3 Went so bad, struggled so hard

Squat
Bar 1x8
60kg 1x5
100kg 1x5
110kg 1x5
130kg 3x3 Probably the only good thing in the last few day, felt pretty good, will definitely have 3x5 on Friday.

Lat Pull Downs (Mid grip supinated grip)
45kg 1x8
60kg 1x8
65kg 2x8

All in all bad three sessions, feel like shiet because of it...

[LNCB96]

Front Squat
Bar 1x5
60kg 1x5
92.5kg 3x3 Fixed my kness from going outwards so now everything feels a lot better


Deadlift
60kg 1x5
100kg1x5
120kg1x1
140kg1x1 This was fuking shiet, I sturggled with this....140 for 1 rep...1 REP! wtf is this ****


Dumbell Shoulder Press
25kg 1x5
30kg 1x4 Hit that stage where I had a pretty bad workout so I just stopped Shoulder pressing cause I was pissed

Dips
BW 3x12

Curls (excluding bar weight(small bar))
10kg 1x8
12.5kg 2x8

Cable Rows
20kg (single handed) 1x8
25kg (single handed) 1x8
50kg 1x8

Another shiet workout.....
Gonna hit 130kg squats for 3x5 on Friday (I hope) and Saturday will probably be useless as well

[LNCB96]

Friday 1/03/2013


Bench
Bar 1x8
60kg 1x8
75kg 1x5
87.5kg 2x5 1x4 Fuuaaarrkkk so close to 3x5, gonna progress to 90kg 3x3 for 2-3 sessions

Squat
Bar 1x8
60kg 1x5
100kg 1x5
110kg 1x5
130kg 2x4 1x3 I was actually suprised with this. Deffo gonna hit 130 3x5 tomorrow (Skipped front squat day on saturday due to some recovery time was needed)

Ended here as I was going out with a few chums soon after. Unbelievable night, will never forget it. Suffered the consequences on Saturday though. Cut is going well, down to ~84kg from ~86kg, alot of water weight because I havent taken my creatine in a while because I couldnt be bothered + I keep forgetting. Only want to hit ~10% bodyfat then gonna bulk again.

[LNCB96]

Bench
Bar 1x8
60kg 1x8
70kg 1x5
80kg 1x3
90kg 3x3 PR Felt pretty good

Squat
Bar 1x8
60kg 1x5
100kg 1x5
110kg 1x1
130kg 1x1
140kg 1x1
150kg 1x1 PR Didnt have energy for 3x5, gonna start doing 2x5 since I'm on a cut

BB Rows
60kg 1x8
75kg 3x5 Havent done these in a while, felt 'ite

Did some bicep stuff aswell

[LNCB96]

Front Squat
Bar 1x5
60kg 1x5
95kg 3x3 Felt pretty good, gonna do 2x3 next then 2x5 then 97.5kg 2x3. Wanna hit 100 bad.


Conventional Deadlift
60kg 3x5 Lol dont mind this, haven't done conventional in a long time and just wanna get the form down. Gonna do 1 day Sumo 1 day conventional

Seated Barbell Shoulder Press
20kg 1x5
40kg 1x5
50kg 1x5
60kg 1x3 Trying to get used to this, as my gyms dumbells only go up tp 30kg, but just doesnt feel as good as dumbell, gonna try do standing ones in the rack see how I get on.

Lying French Press (Excluding bar weight)
10kg 1x8
20kg 2x8

Some Calf Raises

[LNCB96]

Bench
Bar 1x8
60kg 1x8
70kg 1x5
80kg 1x3
90kg 1x2 Stopped here, every bar was being used except a ****ty one, its way too thin, pissed.


Squat
Bar 1x8
60kg 1x5
100kg 1x5
110kg 1x1
130kg 1x4 1x3 Trying to get used to low bar, still should of got 2x5 atleast, disappointed.jpeg

Cable Rows
35kg 1x8
45kg 1x8
50gk 1x8

Rear Delt Flyes
6kg 3x8 Should really go heavier


Was a bad session, wasnt really looking forward to it anyway, so thats probably why I did bad. Dunno whether to do heavy sumo deads tomorrow or light conventional and work on form then do heavy front squats.

[LNCB96]

Bench
Bar 1x8
60kg 1x8
70kg 1x5
80kg 1x3
90kg 1x1 1x2 omg....gonna deload to 85kg....

Squat
Bar 1x8
60kg 1x5
100kg 1x5
110kg 1x1
130kg 2x4 uhhhhhh kill me now, feel like crying. Just cant get used to this low bar and forget how I use to do high bar and I noticed my right elbow goes back significantly further then my left when I lift the bar up, anyone know why?

Cable Rows
35kg 1x8
45kg 1x8
50gk 1x8

Curls
10kg 1x8
12.5kg 1x8


Bad session was bad....
Cant expect this week to get any better, gonna be fuarked on the weekend (Paddys day). Down to 82.8kg, feel small, feel weak and I look like ****.
FML :l

[nikolic993]

]Just cant get used to this low bar and forget how I use to do high bar and I noticed my right elbow goes back significantly further then my left when I lift the bar up, anyone know why?

Maybe your left shoulder is less flexible?Try to test your shoulder flexibility with some exercises and you will see if that is the problem.

Bad session was bad....
Cant expect this week to get any better, gonna be fuarked on the weekend (Paddys day). Down to 82.8kg, feel small, feel weak and I look like ****.
FML :l

Snap out of it man, start eating like crazy and break some PRs, that will get you back on track.

[LNCB96]

Maybe your left shoulder is less flexible?Try to test your shoulder flexibility with some exercises and you will see if that is the problem.

Snap out of it man, start eating like crazy and break some PRs, that will get you back on track.

Maybe flexibility might be a problem, I did break my left collar bone 2 years ago, but I dont think that has much effect. Will try some flexibility exercises.

Cant really eat like crazy, cutting down to like ~10%. Should I just have a refeed day on Thursday? (Day before I squat and bench next)

Gonna concentrate on hip extension in squats next time. Thanks for the motivation man.