my road to the lancs and cheshire uniquipped

yes mate, get someone to place the board on your chest and bench to it. If you're going to train with Martin I'm sure he'll show you.

ye ive done abit with martin but lately the times im able to get to the gym martins workin mate how many sets do you do on bench and do you still recommend incline and decline?

I personally don't do them but that's not to say they're no good.

I just do different forms of flat benching: paused, touch and go, boards, and less frequently (these days) CGBP. sets and rep ranges vary depending on mood and feel.

ill ask martin what he reccomends but cheers dr_hazbun

started with 20 reps with just bar
5 reps @ 60kg
5 reps @ 90kg
then 3 main sets of 5 reps @ 120kg
then done a speed set 20 reps @ 80kg

leg press 210kg first 3 sets @ 6 reps then last set done 8 reps ill add more weight next week so i only get 5 or 6 reps

leg extensions 20 reps @ 25kg,15 reps @30kg,12 reps @ 35kg,10 reps @40kg then 9 reps @ 45 ill also be adding weight next week starting on 30kg instead and going up in 5kg stages.

leg curls 20reps @20kg,15 reps @25kg then done the 6,6,6 exercize also supersetted
its 3 sets of 6 reps @ 35kg no rest and straight onto another 6 reps @30kg then again 6 reps @ 25kg and superset with straight leg deadlifts 10 reps with 70kg.

calfs 100 reps with no weight warm up then sit down calf raises 15 reps @ 50kg,12 reps @55kg,10 reps @60kg then 8 reps @ 65kg then went and done 4 sets of 10 reps standing calf raises with 32 or 33 plates i need to check this.

cardio done 20mins on the punching bag after i had walked home.

got up this morning and weighed in at 70.6kg @ 10.1% bodyfat so it said only need to get down 3.1kg in 9 week sounds good and im still gaining small amounts of strength noticed by my rep range

started with 20 reps with bar
then 10 reps with 40kg
then main 4 sets with 60kg 1st set got 20 reps,2nd 17 reps,3rd 15 reps and 4th sets only got 12 reps all done fast speed day.

then moved onto shoulders militery press 22.5kg dumbells 4 sets @ 7 reps

then smith machine overhead presses bout 50kg includeing press i think don 3sets of 6 reps

then 3 sets of 12 reps of chin pulls @ 45kg

lateral raises 9kg dumbells 3 sets of 10 reps

reverse flys started with 12,5kg dumbells 1st set,2nd set 15kg dumbells,3rd set 17.5kg dumbells all to failiure

moved onto triceps done 4 sets of dips to failiure

fench press 22.5kg dumbell 8 reps then super set with 12.5kg dumbell for 5 reps done 2 sets of this

then pulley machine 6 plates 15 reps,2nd set 7 plates 10 reps and last set 8 plates for 5 reps.

then finished tri's with 5kg dumbell lying down extensions 2 sets to failure.

now abs 50 crunches,2 sets of 15 leg raises,then 4 sets of 20 reps of sit ups with plates on chest 1st set 5kg plate,2nd 10kg plate,3rd 15kg plate and last 20kg dumbell for 20 reps and finished with 50 more crunches what a day.

started with 20 reps with a massive 40kg
then 5 reps @ 60kg
5 reps @ 100kg
5 reps @ 140kg
then 3 main sets of 5 reps @ 173.5kg seemed easy
then done some speedy reps 20 @ 100kg

then done 2 sets of 10 pull ups

superman rows 1st set 10reps @ 100kg,2nd set 10 reps @ 110kg,3rd set 10 reps @ 120kg then last set 8 reps @ 130kg

then bent over rows one arm at a time 1st set 12 reps 37.5 kg dumbell,2nd set 12reps @ 40kg dumbell,3rd set 10 reps 42.5kg dumbell,4th set 10 reps @ 45kg dumbell then finished with 8 reps @ 47.5kg dumbell

now lat pull downs 12 reps with 10 plates,2nd set 11 plates @ 10 reps then last set done 12 plates @ 6 reps

last back exercize sit down rows 12 reps @ 8 plates,2nd set 10 reps @ 9 plates then 7 reps @ 10 plates

now shrugs started with 30kg dumbellsthen went up in dumbells,32.5kg dumbells,35kg dumbells,37.5kg dumbells,40kg dumbells,and finished 6th set with 42.5kg dumbells all done to failiure

now cardio done 10 mins interval on cross trainer then off that and striaght onto 12 mins of sprints and last went on the bike for 10 mins interval training done 4km on heavy bench tomorrow.

started with 30 reps with the bar
5 reps @ 40kg
5reps @ 60kg
then 3 main sets of 5 reps @ 85kg
then finished with 19 speedy reps with 60kg

then incline bench 4 sets of 5 reps @ 70kg

then decline done 4 sets of 5 reps @ 80kg

and finished with dumbell flys started with 12 reps @ 20kg dumbells and went down in dumbells supersetted eg, 20kgdumbells,17.kg dumbells,15kg dumbells,12.5kg dumbells,10kg dumbells just to stretch my chest out.

then done abs 50 crunches,2 sets of 15 leg raises,4 sets of 20 sit ups with extra plates 1st set 5kg plate @ 20 reps then 2nd with 10kg plate,3rd with 15kg plate and then 20 reps with 20kg dumbell on chest and then finished with a further 50 crunches.

cardio done 10 mins interval on crosstrainer then straight onto 12 mins of sprints and finished with 10 mins interval on the bike.

Some good work going on here! Were the 5s with 85 comfortable or on the limit?

the first 2 sets where good but on the last set for the 5th set had to fight it next week might be ok for 5s again if i dont go to daft on my dieting just when i get to 90kg for 5s is where ill struggle.