Level 2: Getting Massive

choons

Squat: (Free squats and ass to grass)
20kg x8
60kg x8
80kg x3
65kg (8,7,7,4)
20kg x8 - Bar held overhead

Leg press machine:
125kg x8
145kg (8,8,8)


Ab machine 1:
15kg (15,15,15,15)

Superset with

Ab Machine 2:
40kg (8,8,8,8)

choons

OHP:
20 x8
20 x8 behind head
40kg (8,8,6,5)
20kg x8 behind head

Superset:

• DB OHP:
  20kg (7), 18kg (8,8,8)
  
• DB OHP:
  10kg (8,8,8,8)
  
• Lat raise:
  5kg (8,8,8,8)
  
• Shrug:
  18kg (8,8,8,8)

Chins:
(10,10,10,10)

Cable bicep curl:
21.25kg (8,8,8,8)

choons

DL:
60kg x8
100kg x4 (Pulled something in my neck?!) :mad:
80kg x8

1 arm DB row:
30kg (8,8,8,8)

Inverted rows:
(8,8,7,6)

superset with

Pull ups:
(8,6,4,2)

Machine Row:
42kg x10
49kg (8,8,8)

Lat pull down:
62kg (8,8,8)

Comic Book Guy

Good Log lad, very impressive increases (wish i was going the same way instead of plateauing!!). Just wondering what are your current weight and bf% as compared to when you started.

Keep up the good work!

choons

Comic Book Guy wrote: »

Good Log lad, very impressive increases (wish i was going the same way instead of plateauing!!). Just wondering what are your current weight and bf% as compared to when you started.

Keep up the good work!

Thanks for the comment, I'm delighted with my progress! 6 months ago I would have never guessed I'd be at the stage I'm at now. Hopefully I can keep it up and who knows what I'll be lifting after another 6 months

Current body weight is just under 70kg. I'll be getting my BF% done during the week so I'll post it up as soon as I find out.

choons

Bench:
20kg x15
50kg x8
62.5kg (8,8,7,6)

Close grip bench:
47.5kg (8,8,8,7)

DB Chest press incline drop sets:
22.5kg (8,8,8,8)
15kg (8,8,8,8)

Tricep Dips:
(10,10,10,10)

choons

OHP:
20kg x8
20kg x8 (behind head)
40kg (8,8,8,8)

DB OHP seated drop sets:
18kg x8, 10kg x8
20kg (7,6,5), 12.5kg (8,8,7)


Chin ups:
(15,12,10,8)

superset with

Bicep cable curls:
23.75kg (8,7)
21.25kg (8,8)

choons

Deadlift:
60kg x8
100kg x6
100kg x2
80kg x8
60kg x10

Pull ups:
(10,10,10,8)

1 arm DB row:
30kg (8,8,8,8)


Inverted rows:
(8,8,8,8)

superset with

More Pull ups:
(4,3,3,3)

choons

Bench:
20kg x8
40kg x8
62.5kg (8,8,8,8)

Inclin DB chest press drop sets:
24kg (8,8,8,7)
15kg (8,8,8,8)


Skullcrushers:
EZ bar & 20kg (8,8,8,8)

superset with

Dips:
(15,12,10,8)

choons

Squat (ass to grass):
20kg x8
65kg (8,8,7,5)

Ab machine 1:
40kg (8,8,8,8)

Ab machine 2:
15kg (20,20,20,20)

choons

OHP:
20kg x8
20kg x8 (behind head)
42.5kg (8,7,6,5)


DB OHP seated drop sets:
20kg (7,7,4,4)
12.5kg (8,8,8,8)

superset with

Shrugs:
20kg (8,8,8,8)


Chin ups:
(10,10,10,10)

superset with

Bicep curls:
EZ bar & 20kg (8,8)
EZ bar & 12.5kg (8,8)

choons

I'm changing my split around a bit:

Day 1: Squat, legs and abs
Day 2: Overhead Press, shoulders ans biceps
Day 3: Deadlift, back
Day 4: Bench, chest and triceps

I've basically added in a day of squats and legs because I've been ignoring them lately!

I'm going to get back into a bit of cardio as well. I'm heading to France skiing in February so I'd like a decent level of fitness to make the most of the holiday.

choons

Heres my fitness goals for the next few years:

1. Get my Body weight up to 80kg with sub 10% Body fat.
   
   
2. Do the following as a 1 rep max:
   • Deadlift 2.5x Bodyweight (200kg)
   • Squat 2x BW (160kg)
   • Bench 1.5x BW (120kg)
   • Press 1x BW (80kg)
   
   
3. Cycle to Galway and back (I live in Dublin)
   
   
4. Start boxing or kickboxing
   
   
5. Run 10km without stopping
   
   
6. Start crossfit after achieving no. 2!

choons

1km Row

Deadlift:
60kg x8
80kg x2
100kg x8
120kg x1
80kg x8
60kg x8


Superset:

• Pull ups:
  (10,8,8,8)
  
  
• Cable row:
  85lbs (8,8,8,8)
  
  
• Straight arm pull down (the real name for what i've been calling shoulder push down):
  50lbs (8,8,8,8)

choons

I should have included yesterday that I've improved my squatting technique. Whenever I log squats, they are ass to grass proper squats. Previously I had not been going down far enough. I've had to drop down in weight in order to do this but I'll move back up in weight as fast as I can.

Current 1 rep maxes:
Deadlift - 120kg
Squat - 90kg (estimate)
Bench - 80kg
Press - 50kg (estimate)

I also should have added in somewhere that whenever I can perform 4 sets of 8 reps for a certain weight on one exercise, then I move up by 2.5kg next training session.

choons

Bench:
20kg x10
40kg x8
65kg (8,8,6,4)

DB incline press drop set:
26kg (8,7,6,5)
15kg (8,8,8,8)


Dips:
(20,15,15,15) :eek:

superset with

Skullcrushers:
EZ bar & 20kg (8,8,7)
15kg bar x8

FTA69

Great progress lad, what weight are you now?

choons

Squat:
20kg x8
40kg x8
60kg (8,8,8,8)

Leg Press:
100kg x8
135kg (8,8)
185kg x1
135kg (8,8)

Ab machine:
Body weight - 4 second pause during each rep (15,15,15,15)

choons

Over head press (seated and behind head):
20kg x8
30kg x5
35kg (8,8,8,7)

DB OHP drop set:
20kg (7,7,4)
12.5kg (7,7,4)

15kg x8


Shrugs:
25kg (8,8,8,8)

superset with

Lateral Raise:
7.5kg (8,8,8,8)


Chin ups:
(10,10,10,8,6)

Bicep Curls:
EZ bar + 15kg (8,8,8,8)

choons

Comic Book Guy wrote: »

Good Log lad, very impressive increases (wish i was going the same way instead of plateauing!!). Just wondering what are your current weight and bf% as compared to when you started.

Keep up the good work!

FTA69 wrote: »

Great progress lad, what weight are you now?

Stats update as of 20/12/10:

Body weight: 68.1kg
Body fat: 12.1%

choons

Changes since last official measurements (5th August - 20th December):

Body weight: 65.6kg - 68.1kg (2.5kg increase)
Body fat: 12.3% - 12.1% (0.2% drop)

I would like to have put on more weight but all of my lifts are up so I can't complain!

I got some of my body measurements taken in November and there has been a noticeable increase since then (3rd November - 20th December):

Arm: 10.15 - 10.7 inches
Arm Flexed: 11.9 - 12.7 inches
Chest: 36 - 38.5 inches
Hip: 31 - 31 inches
Waist: 29 - 29 inches

choons

Deadlift:
60kg x8
80kg x4
102.5kg x4
85kg x12


Super wide grip Pull Ups:
(10,8,8,8)

superset with

Inverted Rows:
(8,8,6,4)


Seated Cable Row:
90lbs x8
80lbs (8,8,8)

superset with

Straight arm pull down:
50lbs (8,8,8,8)

choons

Bench:
20kg x10
40kg x8
65kg (8,7,6,3) :mad:


Super sets:

• Incline DB chest press: 22.5kg (8,8,8,8)
  
• Incline DB chest press: 15kg (8,8,8,8)
  
• Push ups: (8,8,8,8)

Dips: (15,12,8,8)

superset with

Skullcrushers:
EZ bar + 20kg (8,8,8,4)

choons

I think a well earned week off is in order. I intent stuffing my face and sitting around for most of the next week but if I feel up to it, I'll go for a jog in the sneachta.

Peace out

choons

Squat:
20 x8
40 x8
62.5kg (8,8,8,8)

Leg Press:
65 x8
105 x8
135 (8,8,8)
145 x8

Abs

choons

Over Head Press:
20 x8
35kg (8,8,8,8)

Superset
DB OHP: 17.5kg (8,8,8,7)
DB OHP: 12.5kg (6,6,4,5)
Shrug: 20kg (8,8,8,8)
Lat raise: 5kg (8,8,8,8)

Superset
Chin ups: (10,8,6,6)
EZ Bar curl: 15kg + bar (5,4,2,1)
Cable bicep burl: (8,8,8,8)

choons

Jog:
6km 30mins

choons

Squat:
20kg x8

DL:
60kg x8
80kg x6
102.5kg x6
125kg x1 PB
87.5kg x6

Superset
Inverted Rows
Pull ups

Superset
Latpull down machine
Row Machine

choons

Row

Bench:
20 x8
40 x8
65kg (8,7,3) :mad:
60kg x8

Decline DB chest press:
22.5kg x7
20kg (8,6)

Dips: (10,10,10,10)

Tri pull down:
40lbs x12
50lbs (8,8,8)

choons

Squat:
20kg x8
40kg x6
65kg (8,8,8,8)

Leg Press:
65kg x8
105kg x8
145kg (8,8,8,8)

Ab machine 1:
10kg (20,20,20,20)

Ab Machine 2:
40kg (12,12,12,12)