Blonde will make you STRONG

[Marky147]

Legs

Leg Press

100x10
120x10
140x10
160x6

We couldn't use the studio, so did the leg press in reverse, and finished with a drop set.

160x4
140x5
120x4
100x6

Finished with one set on the press only, which is 70kg, and got over 40 reps.

Just the slight clonus exacerbation

Not an unexpected drop, as they were my weakest body part anyway

Leg Press

100x10
120x10
140x3

After failing so quickly on 140, I took 5 minutes and then worked back to an empty machine.

120x10
100x10
70x51

Got over 50 reps, which was more than previously, but has to be down to doing almost 2 sets less with heavier weights.

[Marky147]

Had 3x3 at 100 yesterday but needed a spot on the last rep of the last set. Kinda annoying as each of the first reps went up so quickly.

Considering they did go up so quickly I might add some 1rm stuff into it.

I'll be chuffed when I can 1rm 100kg

[iRaise]

Legs

Leg Press

100x10
120x10
140x10
160x6

We couldn't use the studio, so did the leg press in reverse, and finished with a drop set.

160x4
140x5
120x4
100x6

Finished with one set on the press only, which is 70kg, and got over 40 reps.

Just the slight clonus exacerbation

Not an unexpected drop, as they were my weakest body part anyway

Leg Press

100x10
120x10
140x3

After failing so quickly on 140, I took 5 minutes and then worked back to an empty machine.

120x10
100x10
70x51

Got over 50 reps, which was more than previously, but has to be down to doing almost 2 sets less with heavier weights.

Not sure I can count to 50.

Well played.

[Marky147]

Neither can I... Another of the reasons I have a trainer

[iRaise]

Neither can I... Another of the reasons I have a trainer

Haha, don't hire me to be your trainer. Unless you want to do 3's.

[Marky147]

Shoulders & Triceps


DB Shoulder Press - 8r @ 22.5kg + 2ass

Seated Lateral Raises - 7r @ 10kg + 2par/1neg

Bent Over Rear Delt Raises - 6r @ 12.5kg + 3par

Seated DB Shrugs - 11r @ 30kg + 2par & 4 more reps after short rest



Triceps

Straight Bar Pushdown - 7r @ 64kg + 2ass

Seated OH Rope Extensions - 8r @ 50kg + 1ass

Rope Pushdowns - 6r @ 54kg + 2ass/1neg

Shoulders & Triceps


DB Shoulder Press - 5r @ 22.5kg + 2ass

Seated Lateral Raises - 5r @ 10kg + 2ass

Bent Over Rear Delt Raises - 3r @ 12.5kg + 3par

Seated DB Shrugs - 7r @ 30kg + 2par



Triceps

Straight Bar Pushdown - 5r @ 64kg + 2ass

Seated OH Rope Extensions - 6r @ 50kg + 1ass

Rope Pushdowns - 4r @ 54kg + 2ass


Kept weights the same, and as expected slightly weaker on everything.

Will have a look at everything after doing back tomorrow, and then John will likely drop most of the weights a bit.

Want to make sure  I'm getting a decent rep range before moving back up again.

[iRaise]

Front Squats today

2x3 90
2x3 95
1x3 97.5

Lost nearly all shape on the last 97, but craned it up. Was pretty stiff today from Monday still, but had to cram it all in Mon-Fri as busy at the weekend.

[EvilPie]

2nd June: Weight 15st 2 3/4lb. Waist 35.5"

14th July: Weight 15st 7lb. Waist 36.5".

21st July: Weight 15st 10lb. Waist 36.25"

28th July: Weight 15st 9lb. Waist 36.00"

Waist down a little bit again which is nice although my belt is on the same hole so maybe a slightly spurious result. I'm not expecting any fluctuation in the weight so nothing strange there with a slight loss.

Had a tough morning at the gym today. It was legs and I really struggled. I don't think it helped that I did the T25 lower focus last night which really hits the legs hard but the main thing was my usual squat rack being occupied and having to use an alien one. Just wasn't right and I ended up with a tight hip flexor that is going to need a bit of work.

Shoulder has been in agony all the way through to my right wrist which is making all the upper body stuff difficult as well. I can still manage 100kg bench press and 48kg DB press for 6 reps if I strap up but I won't be pushing any limits until I'm fixed. I've knocked the press ups on the head for a bit as well as they really don't help with recovery. I've had this before so I know what I need to do to fix it, it was brought on by a shoulder pull and now just needs loads of stretching, loads of physio and most importantly TIME..... Got to be patient and I'll be 100% again before I know it.

Great stuff by everyone else. Keep up the good work.

[Marky147]

Arm is in bits, and still flinging 4 plates about

Hope that the physio manages to sort your shoulder out for you Matt.

[iRaise]

I've had this before so I know what I need to do to fix it, it was brought on by a shoulder pull and now just needs loads of stretching, loads of physio and most importantly TIME..... Got to be patient and I'll be 100% again before I know it.

Just been speaking to Sean about that. A few months ago he was capped at 60 for squats, is now on 3 and a half plates. Move well first, lift heavy second.

I am going to get that bannered in the studio.

[Eso Kral]

I've been a bit quiet on here as been busy working on the Healthy Food and Juice Bar 14 hours a day pretty much but if anything I have trained even harder and have been training 6 days adding in a couple of cardio days to go with my program.

Strength has been great and I'm now doing the following

Still 4x8-10 with 1min rest between sets
Upper Body Day
Tri Set
Incline DB - 28s into
Seated Upright DB Shoulder press 14s
Lateral DB raise 14s x2 12s X 2sets

Dips 4x9
Wide Grip Chins 4x7
Close Grip 4x6

Legs
Squats are now at 95kg for 4x8

Been eating 90% well and have seen great results with some good gains I think mainly from the chins and having changed gyms and now training in Chelmsford it's given fresh impetus.
Photos from a week ago

Click to see full-size image.

Click to see full-size image.

Keep up the great work itt everyone!

[zerofive]

Been eating 90% well and have seen great results with some good gains

Might get this bannered in the studio.

Too many people are all or nothing. They go from nothing but takeaways to nothing but salads and wonder why it is unsustainable. Just do the right thing 9 out of 10 meals, enjoy your food, enjoy your fitness. I think it sounds a little overly dramatic to most people when we say "it's a lifestyle," but it is. It's about making more and more positive choices. Something that your future self thanks you for today.

Really good progress Eso. Some nice numbers there, and that physique is really coming along. How tall are you btw? Judging from these pictures we have a very similar skeletal structure so it will be quite interesting to see what we both look like at <15% bodyfat (although I've just started the bulk so we'll have to wait until at least March to see what I look like at sub 15!)

[zerofive]

Update

Just started my new program. Starting to bring volume back down over the next 12 weeks, and ultimately will just be doing strength and power by November.

Throwing in a few training systems to keep things fresh, and it is REALLY intense. The structure is basically as follows

Pyramid set for the main lift, going up in sensible increments until I can't hit 3 reps
Dropsets for accessory lift
Superset two accessory/hypertrophy movements
Straight sets for anything that's left, which isn't going to be much!

So far I've got 180kg deadlift for 4, 90kg bench for 4, 140kg squat for 2, 60kg strict press for 3

Going to see those numbers fly up over the coming weeks. Really happy, and really excited to get it done.

[EvilPie]

Been eating 90% well and have seen great results with some good gains

Might get this bannered in the studio.

Too many people are all or nothing. They go from nothing but takeaways to nothing but salads and wonder why it is unsustainable. Just do the right thing 9 out of 10 meals, enjoy your food, enjoy your fitness. I think it sounds a little overly dramatic to most people when we say "it's a lifestyle," but it is. It's about making more and more positive choices. Something that your future self thanks you for today.

Really good progress Eso. Some nice numbers there, and that physique is really coming along. How tall are you btw? Judging from these pictures we have a very similar skeletal structure so it will be quite interesting to see what we both look like at <15% bodyfat (although I've just started the bulk so we'll have to wait until at least March to see what I look like at sub 15!)

Hmmmm.....   

[zerofive]

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