strength and size

Hanley

ladowack wrote: »

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.

Yeah, and he looked really like DaveyWavey in his pics, lifted similar numbers and only started posting after Walt0r got banned.

Easy mistake to make I guess.

daveywavey08

Yeah, it's easy to get mixed up! We all make mistakes, boys

daveywavey08

Wedneday 20/8/08 - Hotel GYM

Bench:
60kg x 15
80kg x 10
100kg x 3
115kg x 2 x 4 - easy

Narrow-grip:
100kg x 4
90kg x 2 x 5

The gym was too busy...my workout consisted of some dips and pullups after that. Basically, the story is: I'm on a week trial with a hotel gym up the road from me but it's too crowded all the time. So my plan is to keep training at home and just head up the road for the sauna/steam room/jacuzzi right after the gym. Now, I also basically wanna get into swimming because I find it a great exercise. I'll join it for 6 months and see how it goes...

daveywavey08

Tuesday 26/8/08

Bench:
117.5kg x 2 x 4 - new PB

Narrow-grip bench:
105kg x 4, 3 - too heavy

Incline bench:
95kg x 5, 4

Shoulder press:
50kg x 6, 5

I am impressed with my PB on the flat bench but I was fairly wrecked for the work sets on narrow/incline. I did a fairly heavy session on my tri's on Saturday which has probably got me tired. Should be aiming for 5 reps on each bench exercise.

Dips:
bw x 8
+20kg x 3 x 5

DB Flies:
15kg x 12
25kg x 2 x 5

daveywavey08

Wednesday 27/8/08 - 1825 - 1925

Deadlift (heavy, yeah right!): no belt
60kg x 10
80kg x 6
105kg x 3
115kg x 3
125kg x 3 x 3

Squat: no belt
60kg x 10
90kg x 3 x 7

Cleans:
65kg x 3 x 1
75kg x 3 x 1 - lol these were taxing

Front raises:
15kg x 2 x 12

Lateral raises:
15kg x 2 x 12

Bent-over lateral raises:
15kg x 2 x 12

dave80

daveywavey08 wrote: »

Wednesday 27/8/08 - 1825 - 1925

Deadlift (heavy, yeah right!): no belt
60kg x 10
80kg x 6
105kg x 3
115kg x 3
125kg x 3 x 3

Squat: no belt
60kg x 10
90kg x 3 x 7

Cleans:
65kg x 3 x 1
75kg x 3 x 1 - lol these were taxing

Front raises:
15kg x 2 x 12

Lateral raises:
15kg x 2 x 12

Bent-over lateral raises:
15kg x 2 x 12

Might be an idea to squat before you deadlift its a lot safer, you dont want to be squatting with a fatigued lower back?

daveywavey08

Well, it's a hard one to call. I'm lifting relatively light to waht I used to, as my back is still giving me some trouble. Basically I think I should deadlift while my back is fresher. Then do LIGHT squats after it.
I only deadlift once a week but plan on squatting twice a week. The squats I do on the deadlift day are light, but I'll be going heavier obviously on the second squat day.

daveywavey08

Workout got cut short tonight

Wednesday 3/9/08
Bench:
105kg x 2 x 8

Narrow-grip bench:
93kg x 2 x 8

Incline bench:
88kg x 2 x 8

daveywavey08

Thursday 4/9/08

Morning session: 8:20am - 9:00am
back/biceps(light)

BB Rows:
60kg x 15
80kg x 3 x 10

Pullups:
bw x 10
+10kg x 3 x 8

DB Rows:
35kg x 3 x 10

Chins:
+10kg x 3 x 7

EZ Curls:
27kg x 3 x 10

Evening session: 7:30pm - 8:35pm
deadlift(heavy)/squat(light)

Deadlift: no belt
60kg x 10
80kg x 8
100kg x 3
120kg x 3
135kg x 3 x 3

Squat: no belt
60kg x 10
85kg x 5
95kg x 5 x 5

Deadlift: high reps
60kg x 10
80kg x 3 x 8


Okay, it was a tough enough day. First time that I did two proper workouts in one day, basically I was fairly wrecked doing the early morning workout, wanted to stop when I was halfway through the chins but I kept going. Feels good and I'm ready to sleep sooooon. I gotta get up tomorrow get some good core work done and then hit shoulders tomorrow night.

daveywavey08

Friday 5/9/08
9:00pm - 9:50pm

Shoulders

Seated BB Sh presses:
20kg x 12
40kg x 12
65kg x 6, 7, 6

Cleans:
40kg x 5
65kg x 3
75kg x 1
80kg x 3 x 3

Front raises:
18.5kg x 2 x 8

Lateral raises:
18.5kg x 2 x 8

Bent-over lateral raises:
18.5kg x 2 x 8

daveywavey08

Friday 5/9/08

Shoulders
shoulder press:
bar x 15
40kg x 12
65kg x 6, 7, 6

Cleans:
65kg x 3
70kg x 3
75kg x 1
80kg x 3

Front raises:
18.5kg x 2 x 8

Lateral raises:
18.5kg x 2 x 8

Bent-over Lateral raises:
18.5kg x 2 x 8

daveywavey08

Saturday 6/9/08

Bench (light):
60kg x 15
70kg x 3 x 10

dips:
bw x 12
+20kg x 2 x 10

Tricep extensions:
16kg x 2 x 10

DB Flies:
16kg x 12
25kg x 10, 8

daveywavey08

Tuesday 9/9/08

squat(heavy): NO BELT
60kg x 10
80kg x 5
95kg x 3
105kg x 3
115kg x 1 - heavier than I thought, could have got 3-4 reps but being cautious
105kg x 3, 3, 5 - went for it harder on last set, probably could have done 3 x 5 but again being cautious

Clean:
65kg x 3
75kg x 3
85kg x 2 x 3

Front raises:
10kg x 12
16kg x 2 x 12

Lateral raises:
16kg x 2 x 10

Bent-over lateral raises:
16kg x 2 x 10

Side bends:
35kg x 3 x 10

daveywavey08

Wednesday 10/9/08
Bench:
118.5kg x 2 x 3 - disappointed, left shoulder a bit sore

Narrow-grip bench:
105kg x 2 x 3

Incline bench:
98kg x 2 x 3

Dips:
bw x 8
+25kg x 3 x 5

DB Flies:
15kg x 12
27.5kg x 2 x 5

kevpants

Congrats on getting back to triple figure squatting man.

daveywavey08

Cheers, Kev. It's been a while coming but I feel I'll be squatting big numbers soon again

daveywavey08

Thursday 11/9/08

Morning Session: 8:20am - 9:05am
back/biceps(light):
BB Rows:
85kg x 3 x 8

Pullups:
+11.25kg x 3 x 8

DB Rows:
37.5kg x 3 x 10

Chins:
+11.25kg x 3 x 8

EZ Curl:
27kg x 3 x 10

evening session: 1950 - 2030
squats/legs(light):

Squats:
bar x 15
60kg x 12
80kg x 3 x 10

Lunges:
40kg x 2 x 10 - man this was harder than I thought, never really did lunges

Calf raises:
40kg x 2 x 12
50kg x 2 x 12

Even though was a short workout, I really hated it. Once I started doing the lunges I felt the burn. My legs really need working on.

daveywavey08

Pics taken this morning @ 206lbs (14st 10lbs)

daveywavey08

daveywavey08

Mon 15/9/08 - 1930 - 2040 - Local GYM - Joined a new gym

back/biceps (heavy)

BB Rows:
110kg x 4, 5, 4.5 - bit messy, was getting my bearings on the new bars and setups

Pullups:
+30kg x 3 x 5 - new PB

DB Rows:
40kg x 3 x 5

Chins:
+25kg x 3 x 5

DB Curls:
22.5kg x 5, 4, 4

Lat pulldown machine:
#130 x 3 x 10

Curl machine:
#70 x 3 x 7

daveywavey08

Tues 16/9/08 1845 - 1930

deadlift (heavy day, no belt)
60kg x 10
80kg x 8
100kg x 3
120kg x 3
145kg x 1, 2, 2, 3 - I know the reps are very low. I felt good on these, maybe sets of 5 reps was possible but I can't push myself. I'm getting way more confident in back, no pain at all after these.

20 mins core work

****, I wasn't feeling it tonight. I was so tired and wanted to quit right after the deadlifts. Gotta get an early night.

daveywavey08

I got an early night last night but still got up too late to do my training session this morning. I had planned on doing a light shoulder session. I'm a big disappointed but tbh I sorta needed the rest, been feeling tired lately. Bench session tonight.

I've a new deadline now. I narrowly failed to meet my 15 st deadline by end of August (I'm about 14st 10-11lbs). My new goal is to be 15st 7lbs by October 24th. That's 5 weeks. I know I can do it, serious eating started this morning.

Why am I doing this? I don't know. I just want to be big because I've been skinny for most of my life. Now for the first time ever I actually feel big, and it feels good. I'm a decent weight for my size, and I'm only going to go up. It definitely gives you more confidence. But, I think it's time to take it to another level and actually do something sports-wise again, I want to start training MMA. First step I reckon is to join the Brazilian Jiu-Jitsu club in UL. Gotta look into this over the weekend.

daveywavey08

Wed 17/9/08 - 1920 - 2000 (short workout)

Chest/tris (heavy)
Bench:
118.5kg x 2 x 4 - PB

Narrow-grip bench:
105kg x 2 x 5 - PB

Incline bench:
98kg x 2 x 5 - PB

DB Flies:
27.5kg x 10, 8

Short workout, hit all new PBs on the bench, but shoulder is still a bit sore on upper left side. Gotta do some rotator cuff exercises during the week.

daveywavey08

Basically, my plans of having a double weights(morning and night) workout 3x a week has fallen through already. I've decided on doing a 5x5 routine for the next 2 months and see how it goes.
It is essentially the 5x5 program on:
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

My routine will be(Weeks 1-4):
Monday: Squat 5x5, bench 1x5, row 1x5
Wednesday: Squat 5x5 (10-20%less than mon), deadlift 5x5, military/incline 5x5, chins/pullups 5x5
Friday: Squat 1x5, Bench 5x5, Row 5x5

Weeks 5-9:
Switch all of the above to 1x3 and 3x3 worksets and drop the Squat on Wednesday.


1x5 = ramped sets, e.g. 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5 up to a top set of 100kg x 5

5x5 = 5x5!


I'm quite excited about this workout. I'll be squatting 3x a week for the first few weeks, which will be rough. That's the initial loading phase and after that it's a devolume and intensification phase. I will also have some assistance work as well.

Assistance:

Monday: 2 sets of weighted hypers, 4 sets of weighted situps
Wednesday: 5x5 or 3x8 pullups/chins
Friday: 3x8 barbell curls, 3x8 tricep extensions

daveywavey08

Mon 1900 - 1950 - WEEK 1 of 5x5

Squat:
85kg x 5 x 5

Bench:
60kg x 5
70kg x 5
83kg x 5
88kg x 5
93kg x 5

Rows:
65kg x 5
70kg x 5
75kg x 5
80kg x 5
85kg x 5

4 sets Weighted situps


All felt very easy and quite short but I know I will be really feeling it by the weekend.

daveywavey08

I have a trip to Leeds booked for Friday, it's gonna be an all weekend pissup and I will be destroyed after it. But **** it, I'm young and life is short.

celestial

daveywavey08 wrote: »

I have a trip to Leeds booked for Friday, it's gonna be an all weekend pissup and I will be destroyed after it. But **** it, I'm young and life is short.

It's a good job you're pumpin steel dude - Leeds meant to be rough enough:D

daveywavey08

Yeah, so I hear. Easy enough to get punctured over there!! Thanks for the advice, boss

daveywavey08

Wednesday 1925 - 2035 - WEEK 1 of 5x5

Squat:
77kg x 5 x 5

Deadlift:
110kg x 5 x 5

Seated Shoulder Press:
60kg x 5 x 5

Pullups:
bw x 10
+20kg x 5 x 5 - tough enough

Weighted situps:
+5kg x 3 x 15

daveywavey08

I'm going to leeds early Friday morning so I might have to squeeze my Friday session in tomorrow (thursday) evening instead. Gonna be shagged on Monday after the drinking but **** it

daveywavey08

Thursday 2/10/08

0800 - 10 min bike warmup
20 mins core/stretching

1845 - 2000 - WEEK 2 of 5x5

Squat:
85kg x 5 x 5

Deadlift:
125kg x 5 x 5

Seated Shoulder Press:
65kg x 5 x 5

Pullups:
bw x 10
+15kg x 3 x 8

daveywavey08

Saturday 4/10/08

1845 - 2000 - WEEK 2 of 5x5

Squat: no belt
80kg x 5
85kg x 5
90kg x 5
95kg x 5
100kg x 5

Bench:
97kg x 5 x 5

Rows:
95kg x 5 x 5

DB Bench Flies:
25kg x 2 x 12

Barbell EZ Curls:
37kg x 3 x 8

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

Lateral raises:
10kg x 10
15kg x 7, 8

Tough enough workout.

daveywavey08

Tuesday 7/10/08 - 1820 - 1930 - WEEK 3 of 5x5

Squat: no belt
105kg x 5 x 5

Bench:
90kg x 5
95kg x 5
100kg x 5
110kg x 5
115kg x 5

Rows:
87kg x 5
92kg x 5
100kg x 5
105kg x 4.5 - started to tire here
112.5kg x 3.5 - too heavy

Incline DB Flies:
15kg x 10
30kg x 3 x 10

HH DB Curls:
20kg x 10, 9, 9

Pretty impressed by the squats and benching increase over the last 2 weeks. I've been eating well and gaining size steadily. My rows were too heavy though, I need to lower the weight for next week to get a full 5 reps in each set.

kevpants

Niiiice benching. 115 x 5 is strong stuff.

I find with really heavy rows you get tired really quickly, like you'll get the 3rd rep no bother but 4 won't even come close.

I find it beneficial though to throw in really heavy rows like that evry now and then so I don't think you were wasting your time dude. Glad to see you're making such progress in your recovery.

daveywavey08

kevpants wrote: »

Niiiice benching. 115 x 5 is strong stuff.

I find with really heavy rows you get tired really quickly, like you'll get the 3rd rep no bother but 4 won't even come close.

I find it beneficial though to throw in really heavy rows like that evry now and then so I don't think you were wasting your time dude. Glad to see you're making such progress in your recovery.

Thanks, boss. My bench is actually stronger than 115 x 5 now I think I could manage 120 x 5 if I'm fresh. This new 5x5 is really suiting me well so far. But yeah I like to throw in the heavy rows myself, but I want to be getting 5 reps out of each set from now on. I got a hard day Thursday - squats, deadlift, shoulder press and pullups. Hope my back is gonna stay strong. I've been doing a lot of stretching, EEEEEEeeeeeek!!!!

daveywavey08

Thusday 9/10/08 - 1910 - 2025 - WEEK 3 of 5x5

Squat: no belt
bar x 15
60kg x 10
90kg x 5 x 5

Deadlift: no belt
60kg x 10
80kg x 8
120kg x 5
140kg x 5 x 5 - easy enough, I'm getting back to my old self

Seated Shoulder press:
bar x 20
40kg x 10
72.5kg x 5, 5, 5, 4 - last set was too heavy, dropped weight
70kg x 5 - bleh

Pullups:
bw x 10
+17.5kg x 3 x 8

Look who's getting stronger!

daveywavey08

I'm gaining some size alright. Not going to post another pic until end of the month, I expect to be over 215lbs by then.

My shorts are sexy, ennit?

daveywavey08

Saturday 11/10/08 - 1830 - 2000 - WEEK 3 of 5x5
Squat:
bar x 15
60kg x 10
80kg x 5
90kg x 5
100kg x 5
105kg x 5
112.5kg x 5

Bench:
107.5kg x 5 x 5

Rows:
100kg x 5 x 5

Incline db flies:
27.5kg x 10, 10, 8 - nearly smashed myself open here

EZ Curl:
40kg x 8, 8, 6

Summary:
That ****ing 2nd set on the db flies nearly killed me, when I pulled the DBs together for last rep over my head, lost all control and right DB went dropping right fast into my face and I just turned my head in time managed to knock it off my chest instead, would have deffo broke me nose badly. Gotta be more careful next time

daveywavey08

Tuesday 14/10/08 - 2000 - 2110 - WEEK 4 of 5x5

Squat: no belt
110kg x 3 x 5 - abandoned squat because back was tight, felt ****E

Bench:
95kg x 5
100kg x 5
105kg x 5
115kg x 5
121.5kg x 5 - PB

Rows:
85kg x 5
90kg x 5
95kg x 5
100kg x 5
115kg x 5

Rows were ****e. Squat was ****e. Bench went ****ing great. I was soooo tired this evening, I had a good few pints over weekend and a couple quiet ones last night, and I fell asleep after work for an hour, woke up in an awful bad mood, narky like a newborn child. I ****ing didn't wanan train at all, kept bitching about why I shouldn't but eventually I forced myself to hit the gym. Got a new bench PB so it wasn't tooo bad. Cowabunga doood!

BossArky

Was it hard trying to find wall tiles and a sink to match your shorts?

daveywavey08

Ahahahaha **** you ya bollix, it's fair crappy jacks alright, it's the one room in the house stuck in a timewarp

Hanley

BossArky wrote: »

Was it hard trying to find wall tiles and a sink to match your shorts?

Amazing post.

daveywavey08

I'm sure you got a kick out of it, Hanley

daveywavey08

Mon 20/10/08 - 1940 - 2010 - west

Squats:
40kg x 10
60kg x 10
80kg x 5
100kg x 5
110kg x 5
120kg x 4

Did some weighted pullups, had to finish early...

daveywavey08

Wed 22/10/08 - 1930 - 2050 - Home

Squat: no belt
bar x 15
50kg x 10
60kg x 5
80kg x 5
97.5kg x 5 x 5

Deadlift: no belt
60kg x 5
80kg x 5
100kg x 3
120kg x 3
150kg x 3
155kg x 2 x 3 - Could have done 160kg or more easily I felt, but safety first...

Seated shoulder press:
bar x 20
40kg x 10
65kg x 3
75kg x 2, 3, 4 - shoulders were ****in sore, maybe I'll give benching a rest next week me shoulders need it

daveywavey08

Tuesday 4/11/08 - Home - 1845 - 2000
Squat:
115kg x 3 - felt tight
115kg x 3 x 5
115kg x 3 - MEHHHHHHHHHHHHHHHHHHHHHH

Bench:
80kg x 5
85kg x 5
90kg x 5
100kg x 5
115kg x 5
120kg x 2 - left shoulder killed me had to stop

Sucked. Was really expecting 120kg x 5 as I got nearly 122 x 5 a few weeks ago. My shoulder is getting better but the rest off didn't do my strength any good.

Rows:
80kg x 5
100kg x 5
115kg x 5
120kg x 5
120kg x 3.5 - mehhhh

Inclinde db flies:
15kg x 12
30kg x 8, 8, 6

DB curls:
20kg x 8
22.5kg x 7, 6

EZ curl:
37kg x 8, 8, 6

daveywavey08

Thursday 6/11/08 - Home - 1825 - 2000

Squat:
105kg x 5 x 5

Deadlift:
60kg x 10
80kg x 8
100kg x 3
120kg x 3
145kg x 1
150kg x 3, 5, 4, 4 - still scared of pulling back, had another set or two in me

Seated shoulder press:
bar x 20
40kg x 8
50kg x 5
70kg x 5, 5, 5, 5, 4 - JASUS missed my final rep by a millimetre - PB* all the same.

Pullups:
bw x 14
bw x 7, 8 - wow I used to be better at these

DB Hammerhead curls:
20kg x 3 x 6

Goosed...

daveywavey08

Tuesday 11/11/08 - Home - 1800 - 2000
rotator cuff work and warmup for half hour

Squat:
90kg x 5
100kg x 1
115kg x 1
120kg x 5, 3, 2 - too heavy
117.5kg x 5, 3 - meh

Close-grip bench:
80kg x 5
90kg x 5
105kg x 5
107.5kg x 3
105kg x 3

Shoulder was just about able to cope with close gripping. Have to stay away from wide benching for a bit until shoulder is better.

Rows:
60kg x 10
80kg x 5
90kg x 5
100kg x 5
115kg x 5
120kg x 4
125kg x 1

eeeeehhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh I'm awfully frustrated, I felt like I was coming down with a cold. Need to get an early night.

daveywavey08

Thursday 6/11/08 - Home - 1820 - 1950

Squat:
85kg x 5 x 5

Deadlift:
60kg x 5
80kg x 5
100kg x 3
120kg x 1
145kg x 1
160kg x 3 x 3
145kg x 3

Seated shoulder press:
bar x 15
40kg x 10
60kg x 1
65kg x 1
72.5kg x 5 x 5 - PB*

Pullups:
bw x 15, 10, 8

Superset
DB Hammerhead curls/BB Shrugs:
20kg x 7, 7, 5/60kg x 15, 90kg x 2 x 15

daveywavey08

Thursday 20/11/08 - Home - 1845 - 2020

Deadlift:
60kg x 5
80kg x 5
100kg x 5
120kg x 3
145kg x 3
165kg x 1 - stopped...back was sore - better safe than sorry, disappointed to say the least.

Seated shoulder press:
bar x 15
40kg x 10
50kg x 5
60kg x 5
75kg x 5
77.5kg x 4 - HUGE PB*
75kg x 3 x 5


Pullups:
bw x 16, 11, 9

DB Curls:
20kg x 8, 6, 6

Hammerhead DB Curls:
20kg x 10, 9, 9

Forearm ez curls:
27kg x 3 x 12


Not a great workout. I drank a lot Tuesday night in Limerick and could feel it when I started deadlifting and I was very tight.
All that aside, my shoulder press has zoomed up. I should be doing 82.5kg x 5 x 5 by xmas.