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» my pathetic journal 2012 (Go to post)30-07-2013 @ 22:50 
114kg bodyweight I wish gaining weight was as easy as losing it. Think this is low enough now,slow clean bulk to Christmas now.
» my pathetic journal 2012 (Go to post)30-07-2013 @ 21:51 
squats playing with the comp setup
100x10
150x10
200x10
230x5
250x1 almost failed bar was bouncing like a motherf**ker
270x3 better

first proper heavy squats for a while, felt alright apart from the 250

incline bench
30x10x5

cgbp
60x10
100x10
120x10
140x10
100x20

pulldowns

stack x100
stack x50
stack x50
» my pathetic journal 2012 (Go to post)29-07-2013 @ 21:46 
deadlifts
70x10
120x10
170x10
200x10
230x8
230x8

lat pulldowns
40x10
50x10
60x10
60x10
60x10

seated cable rows
half stackx10
stackx10
stackx10
stackx10
stackx10

hyper extensions
x10x5

concentration curls ea
8x10
12.5x10x5

barbell curls
20x10
20x10
30x10
40x10
» my pathetic journal 2012 (Go to post)26-07-2013 @ 22:08 
yeah don't think ive lost a lot of strength, just abit of tri strength. squat routine is feeling good, hoping for some big numbers before Christmas.
» Neil's Journal (Go to post)26-07-2013 @ 22:03 
good to hear mate, if James has daddy's genetics there will be a 200 bench before hes 16 haha.
» Neil's Journal (Go to post)26-07-2013 @ 21:39 
Post Edited: 26.07.2013 @ 21:39 PM by wellies
strong training buddyHappy

how's the wee one?
» my pathetic journal 2012 (Go to post)26-07-2013 @ 21:23 
strict shoulder press
barx20
60x10
60x10
80x10
80x10
80x10
60x10
60x10

upright rows
stackx10
stackx10
stackx10
stackx10
stackx10
half stackx15

cgbp
60x20
80x10
100x10
100x10
100x10
100x10
100x10
60x10
» my pathetic journal 2012 (Go to post)25-07-2013 @ 20:53 
Post Edited: 25.07.2013 @ 20:54 PM by wellies
thanks buddy, struggling with energy with the new diet


bodyweight 118kg naked

squats below parallel
70x10
70x10
120x10
170x10
200x10
220x10
220x7
120x20

leg extensions
stackx10x10

ham curls
50x10x5
» my pathetic journal 2012 (Go to post)24-07-2013 @ 22:36 
deadlifts from 2inch
70x10
120x10
170x10
200x5
200x5
200x5
200x5
200x5

lat pulldowns
50x10
60x10
60x10
60x10

dumbbell rows
60x10x5
30x10x5

cable rows
stackx10x5

hammer curls
15x10x5

curls
20x10x5

concentration curls
12.5x10x5



dumbbell bench
20x10
20x10
30x10
47x10
47x10
55x10x5

incline smith machine
50x10
70x10
100x10x5

skullcrushers
30x10x5

cgbp
100x10x5

pulldowns
stackx10x5
» my pathetic journal 2012 (Go to post)19-07-2013 @ 22:02 
bodyweight 120.6kg

squat
70x10
70x10
120x10
170x5
210x10 easy still

barbell lunges
50x10el
50x1oel
50x10el
50x10el
50x10el

leg extensions
no8x10
stackx10
stackx10
stackx10
stackx10

shrugs
24x10es
24x10es
24x10es
24x10es
24x10es

treadmill 20mins
» my pathetic journal 2012 (Go to post)16-07-2013 @ 22:02 
Post Edited: 16.07.2013 @ 22:05 PM by wellies
124.7kg fully clothed with boots on so about 122kg

20mins cardio

dumbbell bench press ea
20x10
20x10
30x10
30x10
47x10
47x10
47x10
47x10
47x10

decline dumbbells ea
30x10
30x10
30x10
30x10
30x10
30x10

barbell skullcrushers
50x10
50x10
50x10
50x10
50x10
50x10 x25cgbp
50x10 x25cgbp
50x10 x25cgbp

pulldowns
stack x50x3
» my pathetic journal 2012 (Go to post)13-07-2013 @ 22:41 
I know am gutted too

dumbbell shoulder press ea
15x15
20x10
25x10
30x10
30x10
30x10
30x10
30x10

lateral shoulder press
10kgx10x5

front raises ea
10x10x5

sides
10x10x5

rear flyes
half stackx 10x5

cgbp
60x20
100x10
100x10
100x10
60x40

tri pulldowns
stack x15x5
half stack x15 x5

tri extensions
half stack x 10x5

PUMP
» my pathetic journal 2012 (Go to post)12-07-2013 @ 13:11 
Post Edited: 12.07.2013 @ 13:13 PM by wellies
Just so I can do extra training and stretching Davy. I want to squat 270x10 and 300x5 raw this year so going to do 10 reps on my top set every week adding 5-10kg every week. 200x10 feels like a empty bar at the moment so feels promising.
» my pathetic journal 2012 (Go to post)12-07-2013 @ 09:44 
Might take it along sometimes, going to use it for squats more than anything.
» my pathetic journal 2012 (Go to post)12-07-2013 @ 09:38 
Post Edited: 12.07.2013 @ 09:39 AM by wellies
Dp

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