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» Less Fat, More Power (Go to post)31-10-2011 @ 20:53 
Deadlifts today. Now off the ol' ganja so hopefully i'll feel the difference.

Deadlifts
60 x 8
100 x 8
120 x 5
165 x 5
185 x 3
205 x 3

Felt very easy but grip was a bas***d today. More reps on the card when the time comes again.

Stiff Leg Deadlifts

5x5 120

Pulldowns 3 x 8

T bars 3 x 8 70

high rep back extensions and then biceps to finish. Session felt great, no tight chest etc but might all be in my head. Weight seemed to fly up so its all good.
» Less Fat, More Power (Go to post)29-10-2011 @ 20:05 
cheers man. Hoping to get some decent numbers up in the next year.

Bench
bar x 10
60 x 10
80x 10
80 x 10

Dips 5x5

JM Press

3x8 50kg

Flies 3x8 20kg

cable flies and pushdowns to finish
» Less Fat, More Power (Go to post)27-10-2011 @ 20:49 
squats today after two weeks away from them so took it pretty easy.

60x 10
100 x 5
120 x 5
140 x 5
180 x 3
180 x 3
180 x 3
160 x 8

The 8 reps hammered me so I just played on the hack squat machine and did some leg extensions. Chest feeling very tight as well. Didnt help that the gym is far too hot but hopefully next week i'll get a better session in and some videos.
» Less Fat, More Power (Go to post)25-10-2011 @ 20:55 
Benching. Felt great, alot stronger than last week.

Bench
Bar x10
40 x 10
60 x 5
90 x 10
90 x 10

Close grip
80 x 10
80 x 10

Incline
75 x 10
75 x 10

Elbows out extensions 3x12 12.5

Flyes 3 x 10 17.5

Elbows up extensions 3x 15, 10

Cable flyes to get hench
» Less Fat, More Power (Go to post)25-10-2011 @ 15:19 
Terrible session. Tired bloated and form was horrific.
Deadlift
60x10
100x5
110x5
120x5
140x3
155x3
175x3
195x3

Pulldowns 3x8
T bars 3x8 65kg
Sldl 2x8 110
Good mornings 2x8 60

Finished with loads of back extensions. Not a great feeling session. Hope for better next week.
» Less Fat, More Power (Go to post)23-10-2011 @ 12:26 
Flat bench
2x10 75 kg

Dips 2x10 , 2x5

Jm press 3x5 50 kg

Flyes 3x10

Pushdowns 3x10

Quick and easy session. Felt a bit too quick qnd easy but hopefully it will all come together in a decent bench
» Less Fat, More Power (Go to post)18-10-2011 @ 20:50 
Benching today from the Coan routine

Flat
Bar x loads
40 x loads
60 x 8
90 x 10
90 x 10

Close Grip
80 x 10
80 x 10

Inclines
75 x 10
75 x 10

JM Press
3x12 40

Flyes to get HENCH
3x12 17.5

Elbows Up Extensions
3x 15 12.5

High rep benching is f**king sore. And f**king hard. I havent gone above 5 reps in months but hopefully all will be well
» Less Fat, More Power (Go to post)17-10-2011 @ 21:34 
deadlifts- 60x8
100x5
140x5
165x5
185x6

Pulldowns 3x8
T-bars 3x8
SLDL's 3x8 100

Good mornings from pins 3x8 100

Circuit 60Kg 6xclean, 6x fronty, 6x push press, 6x squat

High reps f**king killed me.
» Less Fat, More Power (Go to post)17-10-2011 @ 16:18 
I'm Gavin, 21 years old and a roly poly 98 kilos. Been lifting a while and I think it's going no too bad but my paper diary just got f**ked by a mixture of ammonia and chalk so I thought that's as good a reason as any to get a journal fired up here.

Just finished the Coan/ Phillipi deadlift and moved from 220 to an easy 240


Squat is moving along steady at 200 and improving but bench is piss poor and lagging behind so the next few months will really focus on this. Oh and becoming less roly poly and hopefully hitting around 87/88 kilos bodyweight.

Any patter would be fantastic and mibby the odd big of encouragement to be less of a fatty. Mostly patter though.

Will deadlift tonight so will update then.
Cheers

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