strength and size

daveywavey08

JUNE 08

Wednesday - 4/6/08 21:00 - 22:00
BB Rows:
60kg x 10
70kg x 8
80kg x 6
95kg x 5, 4.5, 4.5

Pull-ups:
bw x 10
+10kg x 5 – felt awful easy, coudl have done 8
+20kg x 5
+20kg x 5
+20kg x 5

DB Curls:
25kg x 5
25kg x 6 (cheated last rep a little)
25kg x 4.5

EZ Curls:
37kg x 7
50kg x 3
50kg x 3
50kg x 3

EZ Forearm curls:
40kg x 8
40kg x 7
40kg x 7

Hail 2 Da Chimp

Hey Davey,
What are your stats? - Height / weight?

daveywavey08

6 foot 5 and 91/92kg

daveywavey08

0930 - jog for 15 minutes

Thursday - 5/6/08 12:30 - 13:30

shoulder press:
bar x 15
30kg x 10
40kg x 8
50kg x 5, 6, 6, 5

Front raises (strict):
10kg x 15
15kg x 10 x 3

Lateral Raises (strict):
5kg x 15
10kg x 10
15kg x 8
15kg x 8
15kg x 7

short workout, had **** to do

daveywavey08

Saturday - 7/6/08 - 1230 - 1330

Bench:
bar x 20
60kg x 12
80kg x 8
110kg x 3
110kg x 2
115kg x 1
115kg x 1

- I found this awful hard, my left rib is really sore from a foiiiight

Incline:
65kg x 8
80kg x 5 x 4

Dips:
bw x 10
+10kg x 8
+20kg x 8
+25kg x 6


Jesus, my rib was killing me after the dips. Short session no point hurting myself.

daveywavey08

Monday 19:30 – 20:30 – 9/06/08 – Home
BB Rows:
60kg x 15
80kg x 8
100kg x 5
100kg x 5
100kg x 5

Pull-ups:
bw x 10
+10kg x 5
+22.5kg x 5
+22.5kg x 5
+22.5kg x 5

DB Curls:
25kg x 6.5
25kg x 6
25kg x 5.5

EZ Curls:
40kg x 5
50kg x 4
50kg x 4
50kg x 4




EZ Forearm curls:
37kg x 10
37kg x 8
37kg x 8

Good mornings:
bar x 20
30kg x 10 x 2

daveywavey08

Wednesday - 11/6/08 - 19:00 - 20:15

Bench:
warmup
93kg x 8 x 2

Narrow-grip Bench:
82kg x 8 x 2

Incline:
77kg x 8 x 2

Squat (light - back rehab):
warmup
70kg x 10
80kg x 8 x 3

DB Front raises:
10kg x 15
15kg x 10 x 3

DB lat raises (Strict):
10kg x 10
15kg x 8, 9, 9

daveywavey08

Thursday 12/6/08 - 19:40 - 20:30

Going heavy today, keeping reps low

BB Rows:
60kg x 15
80kg x 8
110kg x 3 x 3

Pullups:
bw x 10
+10kg x 6
+30kg x 3 x 3 - fairly handy

DB Curls:
28kg x 4 x 3

EZ Bar Curls:
52kg x 3 x 3

Al_Fernz

Hey man,

What kind of back injury do you have and do you deadlift/squat heavy when 100%?

daveywavey08

I have ligament strains in my lower back, they're awful slow to recover. Niggles me a bit on and off. I would deadlift 180-190kg maybe and squat 150-160kg. Nothing major, will be big though by end of year.

daveywavey08

Monday 19:00 – 20:00 – 16/06/08 – Home
BB Rows:
60kg x 15
80kg x 8
102.5kg x 5, 5, 5 – +2.5kg increase

Pull-ups:
bw x 10
+10kg x 5
+25kg x 5, 5, 5 - +2.5kg increase

DB Curls:
25kg x 5
25kg x 5.5
25kg x 6

EZ Curls:
47kg x 5, 4, 5

daveywavey08

pics on 16th June : 6'5" and 14st 5lbs

daveywavey08

daveywavey08

Wednesday - 18/6/08 - 20:00 - 21:00

Bench:
warmup
98kg x 8 x 2

Narrow-grip Bench:
86kg x 8 x 2

Incline:
81kg x 8 x 2

Bench DB Flies:
10kg x 15
15kg x 12 x 3

Squat (light - back rehab):
warmup
60kg x 10
70kg x 10
80kg x 5
85kg x 3 - felt a niggle, stopped
85kg x 5 x 3

daveywavey08

Thursday - 19/6/08 - 19:30 - 20:10
Shoulders

Seated behind-the-neck press:
bar x 20
30kg x 10
40kg x 10
50kg x 10 x 2

Front raises:
10kg x 15
15kg x 10
20kg x 10 x 2

Lateral raises:
10kg x 13
15kg x 10 x 2

Short workout, had to do sheeeeet

daveywavey08

Friday 20/6/08 - 2000 - 2100

(light back/bi day)
BB Rows:
60kg x 15
80kg x 8
90kg x 8 x 3

Pullups:
bw x 10
+17.5kg x 7.5
+17.5kg x 6
+17.5kg x 6.5

DB Curls:
20kg x 8
20kg x 7
20kg x 7

EZ Curls:
42kg x 5.5
42kg x 6
42kg x 5

daveywavey08

Wednesday 21:00 - 22:15

Bench:
warmup
102kg x 5 x 2

Narrow-grip bench:
90kg x 5 x 2

Incline bench:
80kg x 5 x 2

Deadlift:
60kg x 10
80kg x 5 x 5

Squat:
bar x 20
60kg x 10
80kg x 5 x 5

daveywavey08

26/06/2008 - 2000 - 2100

BB Rows:
60kg x 15
80kg x 8
110kg x 4.5 x 3

Pullups:
bw x 10
+10kg x 7
+27.5kg x 5 x 3

DB Curls:
26kg x 5.5, 5.5, 4.5

EZ Curls:
47kg x 5, 4, 4

daveywavey08

Monday 30/6/08 2010 - 2115
bb rows:
60kg x 15
80kg x 8
112.5kg x 5, 4.5, 3.5 - tough

Pullups:
bw x 10
+10kg x 8
+30kg x 4
+30kg x 4.5
+30kg x 4.5

DB Curls:
26kg x 5, 4, 5

EZ Curls:
42kg x 7, 7, 7

DB Rows:
35kg x 7, 7, 6, 6

Chins:
+15kg x 5, 6, 6, 6

daveywavey08

I've decided to do some serious flexibility work at least 3x a week from now on. Starting this evening after work going to do some good stretching and then light deadlifts and squats for core work. My back ligaments have been niggling me a lot lately and they were fine when I was flexible.
Hard to think I had a full split about 4-5 years ago now I can barely get halfway down. Hopefully I can be back to super flexible in a month or so.

Hail 2 Da Chimp

Awesome pics man some savage work on the pull ups, BW+30Kg!

dave80

daveywavey08 wrote: »

Monday 30/6/08 2010 - 2115
bb rows:
60kg x 15
80kg x 8
112.5kg x 5, 4.5, 3.5 - tough

Pullups:
bw x 10
+10kg x 8
+30kg x 4
+30kg x 4.5
+30kg x 4.5

DB Curls:
26kg x 5, 4, 5

EZ Curls:
42kg x 7, 7, 7

DB Rows:
35kg x 7, 7, 6, 6

Chins:
+15kg x 5, 6, 6, 6

you should do the rows and chins before you hit the curls man

daveywavey08

Hail 2 Da Chimp wrote: »

Awesome pics man some savage work on the pull ups, BW+30Kg!

Thanks a lot, man. I'm starting to make some good progress with me back and bi's. My lower back is lagging though, gotta get me squat and deads up

daveywavey08

dave80 wrote: »

you should do the rows and chins before you hit the curls man

I did my rows and pullups first. Then felt after curls that I hadn't hit my bi's enough so went and did some DB rows and chins (as opposed to pullups)

daveywavey08

Tuesday 1/7/08

0800 - 0815
treadmill jog - 1.5 miles

2000 - 2045
Deadlift (no belt):
bar x 15
60kg x 10
80kg x 5
90kg x 5 x 5

Squat (no belt):
bar x 15
60kg x 8
80kg x 5
85kg x 5
85kg x 3 - stopped, felt a niggle
dropped weight
70kg x 5 x 2

Just being extra careful. Felt fine after this. Might go heavier on squats at weekend but no more deadlifting this week. Once a week is more than enough.

Did 5 mins static core work - bridging, front/side planks, hanging leg raise

daveywavey08

Wednesday 2/7/08
2050 - 2145

Bench:
warmup
80kg x 10
106kg x 5 x 2

Narrow-grip bench:
95kg x 5 x 2

Incline bench:
88kg x 5 x 2

Seated french press:
17kg x 15
27kg x 10
37kg x 8 x 3

DB Bench Flies:
20kg x 10
25kg x 8 x 3

daveywavey08

Man there's some right gays on this board. I went on this thread on the paranormal forum: http://www.boards.ie/vbulletin/showthread.php?t=2054896242&page=23 and told them one of their pics was fake. Well, this gay chap called Stevenmu banned me. I mean you get banned for ANYTHING these days. Am I right or wrong? I'd love to ring his geeky neck

daveywavey08

Two pics from yesterday, weighing in at a measly 14st 6.25lbs - my boobies look nice in the second pic, mmmm boobies

daveywavey08

Friday 4/7/08
2035-2115

Seated behind-the-neck press:
warmup
60kg x 10
60kg x 9 - omg so close to 10, like missed rack by 2 inches

Front raises:
10kg x 15
15kg x 10
22kg x 10 x 2

Lateral raises:
10kg x 15
15kg x 10 x 2

Bent-over lateral raises:
10kg x 10
15kg x 10 x 2

daveywavey08

I was in work yesterday and leant over to get a pen from my desk and pulled my back. It's not too serious as it's better today, but I won't be squatting or deadlifting this week. I blame the weekend of boozing and no core work for ****ing me up. I got bench tonight, better go well...

daveywavey08

Wednesday 9/7/08
2015 - 2130

Bench:
warmup
80kg x 10
110kg x 5 x 2

Narrow-grip bench:
98kg x 5 x 2

Incline bench:
93kg x 5 x 2

Seated french press:
17kg x 15
27kg x 10
39.5kg x 8 x 3

DB Bench Flies:
20kg x 10
27.5kg x 8 x 3

daveywavey08

Friday 11/7/08
20:35 - 21:50

Barbell rows:
60kg x 15
80kg x 8
115kg x 4, 4, 3.5

Pullups:
bw x 9
+10kg x 7
+30kg x 3.5, 3, 4 - tough

DB Curls:
27.5kg x 4.5, 4.5, 3

Chins:
+20kg x 5, 6, 5, 5

DB Rows:
40kg x 8, 8, 7, 7

Squats (ass to grass):
60kg x 12
75kg x 10 x 3


Summary:
Back feeling a lot better since Tuesday when I pulled it at work. Slightly niggly after the squats but nothing major. I have to cut down the booze, it's ruining my body...

daveywavey08

Sat 12/7/08
17:30 - 18:20

Shoulder press:
bar x 25
40kg x 10
70kg x 4
67.5kg x 6, 7 - right shoulder sore when went heavy

DB Front raises:
15kg x 10
22.5kg x 10 x 2

DB Lateral raises:
10kg x 10
16.5kg x 10 x 2

Bent-over DB lateral raises:
10kg x 15
16.5kg x 10 x 2

daveywavey08

Monday 14/7/08

BB Rows:
112.5kg x 4 x 3

Pullups:
+30kg x 5 x 3 - PB

DB rows:
45kg x 8, 8, 5, 5

Chins:
+20kg x 5, 5, 4, 4

DB Curls:
18kg x 8, 8, 6, 6

EZ Curls:
37kg x 6, 6, 5, 5

Seated DB HH Curls:
18kg x 6, 6, 5, 5

daveywavey08

Wednesday 16/7/08
2015 - 2130

Bench:
warmup
80kg x 10
116kg x 3 x 2

Narrow-grip bench:
102kg x 5 x 2

Incline bench:
95kg x 5 x 2

Seated french press:
17kg x 15
27kg x 10
42.5kg x 8 x 3

daveywavey08

Friday 18/7/08
Shoulder press: (switched from behind the neck presses because of shoulder pain)
bar x 25
40kg x 10
70kg x 3 - woah way too heavy
60kg x 5, 6 - not great

Front raises:
10kg x 10
22.5kg x 10, 8

Lateral raises:
17.5kg x 10 x 2

Bent-over lateral raises:
17.5kg x 10 x 2


Squats:
60kg x 10
80kg x 5
85kg x 5 x 3

daveywavey08

Tuesday 5/8/08
BB Rows:
60kg x 15
80kg x 8
115kg x 4, 3.5, 3.5

Pullups:
bw x 10
+10kg x 7
+30kg x 6, 4.5, 4

DB Rows:
47.5kg x 6, 5.5, 5, 5

Chins:
+20kg x 7, 5, 5, 4.5

DB Curls:
20kg x 5, 5, 4.5

daveywavey08

I'm starting a serious bulk today. I've decided to not bother counting calories but eating whatever is in sight.
I weighed myself this morning and I was 14st 4lbs - after 4-5 days of heavy drinking after the Galway Races and long weekend. I lost a few pounds, probably dehydrated a lot as well.
I have something coming up at end of month and want to be 15st on the button. That's 10lbs in 3 and a half weeks, roughly 2.5lbs/week. Gonna be tough but let's give it a shot.

daveywavey08

Wednesday 6/8/08

1910 - 2010
Deadlift (no belt):
60kg x 10
80kg x 5
100kg x 5 x 5

Squat (no belt):
bar x 15
60kg x 10
75kg x 5 x 3
80kg x 5
85kg x 5


Still embarrassingly light

daveywavey08

Wednesday 6/8/08

1910 - 2010
Deadlift (no belt):
60kg x 10
80kg x 5
100kg x 5 x 5

Squat (no belt):
bar x 15
60kg x 10
75kg x 5 x 3
80kg x 5
85kg x 5


Still embarrassingly light

daveywavey08

Thursday 7/8/08

Bench:
bar x 20
60kg x 15
80kg x 8
115kg x 5 x 2 - new PB

Narrow-grip bench:
102.5kg x 5 x 2

Incline bench:
90kg x 5 x 2

seated french press:
37kg x 8
45kg x 8 x 3

DB Bench flies:
20kg x 10
32.5kg x 8, 5, 6 - found these tough

Comments:
Amazed at how well my benching went, I expected to have lost some strengh because of drinking Wed, Thurs, Fri, Sat and Sunday of last week. I drank plenty of green tea and ate well over last few days and maybe it helped me detox a bit. Anyways, I feel really strong right now and my weight is coming up nicely. I'll wait until Monday morning to weigh myself again and see what my weight is at.

daveywavey08

Monday 11/8/08
2000 - 2120

I don't bother putting in warmup sets anymore...

BB rows:
116.5kg x 4, 3.5, 3.5

Pullups:
+32.5kg x 4, 4, 4

DB Rows:
50kg x 5, 4.5, 4.5

Chins:
+22.5kg x 5 x 3

DB Curls:
+25kg x 5, 5, 4

Squats(no belt):
85kg x 5
95kg x 2 x 2
100kg x 2
Was being very careful, not fully confident in my back yet.

I was fair tired by the time I got to the squats but boy am I glad I trained tonight. I had some hangover all day yesterday. I'm an alcoholic. If I didn't drink I'd probably make some strength gains!

Dirk_Diggler

Some really nice lifts there man. You look a good bit more ripped in the 2nd photo in just the space of 2 weeks, did you keep a mad clean diet or do you put it all down to this training? I'm trying to cut some of the flab out at the moment (got about 5 weeks to do it) and I'm trying to keep to a 100% clean diet.

daveywavey08

Nah, my diet is a joke mate. I eat whatever I want. I also drink 2-3 nights a week, and quite heavily. I guess I'm sorta blessed I can get away with it to a certain point. I'm definitely gaining some fat around my mid-section though.

Typical diet for the day is...
0830 - bowl porridge + sliced banana + glass oj + green tea
1030/1100 - shake - 600 cals
1300/lunch - beef/pork/chicken and veg and spuds - whatever is on in town
1500/1600 - sandwich/roll from the shop and a donut or something sweet and a cup of green tea
1830 - second dinner - chicken and pasta / something easy but filling
1930/2000 - gym
2200 - postworkout shake - 600 cals and ham sandwiches and maybe a second shake
some more snacks throughout the night, such as a yoghurt/pieces of fruit.

I'm just after finishing a bacon and cheese burger and large curry chip...it's nearly half 11. Real healthy before bed!

daveywavey08

Taken on 8th August

daveywavey08

Important note: Have changed format of my workout logging - 3 x 5 = 3 sets of 5 reps
i.e. Sets x Reps

Monday 18/8/08
2030 - 2130

Deadlift (heavy, yeah right!): no belt
60kg x 10
80kg x 6
105kg x 3
115kg x 3
120kg x 3 x 3

Squat: no belt
60kg x 10
85kg x 3 x 7

ladowack

Hi Davey/walt0r,

Are you still training in GCG?

L

daveywavey08

Sorry, who is walt0r?

Hanley

OMFG lol.

I was wondering how long it would take before anyone made the link.

daveywavey08

I'm sorry I'm confused

ladowack

daveywavey08 wrote: »

I'm sorry I'm confused

My mistake, there used to be a fella on here called walt0r, big mass-monster he was, 6'5 he was and fond of the drink too but didn't like to to talk about it.