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» Neil's Journal (Go to post) | 09-07-2015 @ 22:11 | ||

09/07/15 Tricep push downs Half stack x 50 Half stack x 50 Heavy bench 60 x 8 100 x 8 120 x 6 140 x 5 150 x 3 130 x 12 130 x Incline cambered bar bench 100 x 4 100 x 4 120 x 4 120 x 4 120 x 4 120 x 4 Heavy log pp 95 x 3 105 x 3 115 x 3 115 x 3 115 x 3 115 x 3 115 x 3 Rear delt pec dec 5 on stack x 10, 10, 10 Side raises 12kg x 4 sets of 10 Comments Nice good session, onwards at upwards | |||

» Neil's Journal (Go to post) | 08-07-2015 @ 14:13 | ||

08/07/15 Leg extensions 3 x 40kg x 20 Ham curls 3 x 40kg x 12 Squats 60 x 5 100 x 5 120 x 5 140 x 5 160 x 5 180 x 5 180 x 5 180 x 5 120 x 12 SLDL 4 x 100 x 10 Lat pull downs behind head 4 x 50kg x 15 Comments What a difference getting the core active correctly is making, during my low back flexion rehab I have started breathing drills to better activate my diaphragm so creating better pressure in my core ( good ab work out for sure ) Squats do feel from a form point to be better and feel better more controlled Hamstring work is getting there long way off where they should be compared to quads and overall leg strength but getting there. | |||

» Neil's Journal (Go to post) | 07-07-2015 @ 21:57 | ||

07/07/15 Light bench day Lat pull downs to chest 70 x 8 50 x 15 50 x 15 Bench Bar x 6 60 x 6 100 x 6 115 x 5 130 x 4 140 x 3 140 x 3 140 x 3 140 x 3 140 x 3 140 x 3 120 x 16 Close grip 100 x 6 100 x 6 120 x 6 120 x 6 Log strict press ( 1st rep cleaned from floor ) 50 x 5 80 x 5 80 x 5 80 x 5 Face pulls Full stack x 12 Full stack x 12 Full stack x 13 Single arm tricep 5 on stack x 8 EA 5 on stack x 8 EA 5 on stack x 8 EA Comments Nice bench session went well and felt light. Used the new training log to finish the pressing but with up it 5kg again as I need to peak for log now!! | |||

» Neil's Journal (Go to post) | 07-07-2015 @ 21:56 | ||

06/07/15 Reverse hypers 2 x 10 with 20kg 10 week predator Sumo deadlift 100 x 2 1x6 100 x 6 1x5 x 140 x 5 1x4 x 160 x 4 180 x 4 180 x 4 180 x 4 180 x 4 160 x 8 Rounded back conventional deadlift 160 x 1 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 BOR 110 x 8 110 x 8 110 x 8 110 x 8 | |||

» Neil's Journal (Go to post) | 02-07-2015 @ 21:11 | ||

02/07/15 Ham curls 100lb x 3 x 8 Reps Leg extensions 100lb x 3 x 10 Reps Squats Bar x 8 60 x 5 100 x 3 120 x 10 125 x 8 130 x 14 Front squats speed sets 100 x 2 100 x 2 100 x 2 100 x 2 100 x 2 Lat pull downs behind head 60 x 10 60 x 12 60 x 12 60 x 12 SLDL deficit // leg extension 70 x 8 100lbs x 12 70 x 8 100lbs x 12 70 x 8 100lbs x 12 70 x 8 100lbs x 12 70 x 8 100lbs x 12 Comments Felt fine and done in 45 minutes. Got a bit of a better plan so know where things are with the hypertrophy now. | |||

» Neil's Journal (Go to post) | 30-06-2015 @ 18:30 | ||

Don't like 30 Nick Ape its on my FB page 30/05/15 Log press strict 50 x 8 95 x 3 105 x 5 105 x 5 105 x 5 125 x 1 Bench press 60 x 10 100 x 10 120 x 10 120 x 10 120 x 17 Lat pull downs to chest 70 x 8 70 x 8 70 x 8 70 x 8 OH tricep extension Full stack x 8, 8, 8, 8 Comments The hypertrophy of sorts continues, did some log & bench with Colin. Solid enough will get the log down to 100 and up the bench to 130 next week | |||

» Neil's Journal (Go to post) | 29-06-2015 @ 19:48 | ||

29/06/15 Ham curls 3 x 10 @ 40kg Sumo deadlift 70 x 3 90 x 3 120 x 8 120 x 8 120 x 8 see vid 120 x 8 Rounded back deadlift of 2" deficit 120 x 3 120 x 3 120 x 3 120 x 5 120 x 5 Speed DL with 16 sec rest between sets 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 BOR 100 x 10 100 x 10 100 x 10 100 x 10 Comments Sumo deadlift felt good form check needed though so see vid The speed deadlift stuff was tough and got me blowing Good start to the 8 weeks | |||

» Neil's Journal (Go to post) | 26-06-2015 @ 20:39 | ||

26/06/15 Squats Bar x 3 60 x 3 100 x 3 140 x 1 180 x 1 210 x 1 230 x 1 240 x 1 250 x 1 Bench Bar x 10 60 x 3 100 x 2 140 x 1 160 x 1 180 x 1 190 x 1 202.5 x 1 Deadlift 70 x 2 120 x 1 170 x 1 220 x 1 250 x 1 270 x f 260 x 1 Comments Squats went and felt great really chuffed and only 10kgs if my PB with better form Bench went well and 202.5 is a good gym lift will just use the same program again for the next run on bench with more focus on chest upwards phase Deadlift felt ok but can't be to dishearted still hit a 260. Will put more focus into hamstring and glute assistance work this next run. | |||

» Neil's Journal (Go to post) | 24-06-2015 @ 09:31 | ||

I said:23/06/15Bench Bar x 29 60 x 5 100 x 5 140 x 1 160 x 1 160 x 1 160 x 1 100 x 5 Comments Done and dusted in 15 minutes | |||

» Neil's Journal (Go to post) | 24-06-2015 @ 09:28 | ||

23/06/15 Bench Bar x 29 60 x 5 100 x 5 140 x 1 160 x 1 160 x 1 160 x 1 100 x 5 Comments Done and dusted in 15 minutes | |||

» Neil's Journal (Go to post) | 22-06-2015 @ 18:10 | ||

22/06/15 24/06/15 Squats Bar x 5 70 x 3 90 x 3 120 x 1 140 x 1 160 x 1 160 x 1 Deadlift 70 x 3 90 x 3 120 x 3 160 x 1 180 x 1 190 x 1 190 x 1 Comments Just worked up to 70% for 2 singles (belt less which is good for me) Wanted to do something the first two days of this week with Wednesday, and Thursday rest before hitting Friday to see where things are on the big three. | |||

» Neil's Journal (Go to post) | 19-06-2015 @ 17:27 | ||

19/06/15 Squats Bar x 6 40 x 5 70x 3 90 x 3 120 x 3 140 x 3 160 x 3 180 x 2 - sloppy 180 x 2 - felt better on this set got tighter in the upper back 180 x 2 - felt better again 180 x 2 180 x 2 200 x 1 - felt good 210 x 1 - felt hard but on vid look ok 220 x 1 same as 210 230 x 1 - limit today so hope by next Friday I can at least get 235 or 240 for the end of the plan. Squat reps 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10 Squat stretch 100 x 30 sec Comments Squat felt ok today after all, my new target I has set for now to the end of the year is to get 500lb or 227.5ish kgs for 3 reps very ambitious based on the past with me but achievable (fingers and toes crossed) Plan for to day was 2 sets of 1 with 210 but things felt ok so bashed on. In the vids I look to be getting low enough but probably a bad angle to judge. Did a squat stretch at the end where you just sit in the bottom position for a good 30 seconds So based on the 230 going well I rewarded myself with 10 sets of 10 with 100kgs then a Chinese take away | |||

» Neil's Journal (Go to post) | 18-06-2015 @ 13:35 | ||

18/06/15 Warm ups DB bench 30kg x 20 30kg x 20 Lat pull downs 50 x 15 50 x 15 Heavy bench 60 x 5 100 x 5 120 x 3 140 x 3 160 x 2 180 x 1 190 x 2 190 x 2 190 x 2 incline bench 100 x 3 140 x 3 140 x 3 140 x 3 Face pulls Full stack x 10 Full stack x 10 Full stack x 10 Full stack x 10 Full stack x 10 Full stack x 10 Full stack x 10 Full stack x 10 Full stack x 10 Full stack x 10 Comments Good solid heavy session, was want 3x3 at 190 but 3x2 will be fine Warmed up differently today so see how this helps. Onwards to 200 for reps | |||

» Neil's Journal (Go to post) | 16-06-2015 @ 14:12 | ||

16/06/15 Ham curls 3 x 10 Deadlift Reps 70 x 5 120 x 5 140 x 5 170 x 5 190 x 3 210 x 3 240 x 1 240 x 2 240 x 3 Deficit Deadlift 2" 210 x 2 210 x 2 210 x 2 210 x 2 Snatch Grip RDLs 120 x 5 120 x 5 120 x 5 120 x 5 Comments Kinda surprised my self today first set of 240 felt heavy 2nd felt good 3rd felt even better Goal was two sets of 2 but there is more there. | |||

» Neil's Journal (Go to post) | 15-06-2015 @ 21:10 | ||

15/06/15 Light bench Bar x 20 60 x 8 100 x 8 120 x 8 140 x 5 140 x 5 140 x 5 160 x 3 170 x 2 180 x 1 Close grip 140 x 5 145 x 5 150 x 5 150 x 6 Face pulls Full stack x 3 sets of 12 Rear pec dec 4 sets of 10 Side raises with DB's Pyramid up, 7kg, 8kg, 9kg, 10kg and 12.5kg all for sets of 10 then pack down again but this Tom down to 5kg Comments Nice easy session |

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