Level 2: Getting Massive

choons

Bench:
20kg x8
40kg x8
65kg (8,8,6,5)

DB Incline:
22.5kg (10,10,8,8)


Tricep dips:
+7.5kg (8,8,8,8)

&

Push ups:
(10,10,10,10)

choons

Squat:
(20kg x8
40kg x8
60kg x5
72.5kg (8,8,8,6)

choons

Shoulder press:
20kg (8)
37.5kg (8,8,6,5)

DB Shoulder press:
17.5kg (8,6,7,7)

Shrug:
25kg (8,8,8,8)

Lat raise:
7.5kg (8,8,8,8)

Chin ups:
+7.5kg (10,8,8,8)

Bicep cable curl:
40lbs (8,8,8,8)

choons

Deadlift:
60kg x8
80kg x8
102.5kg x5
90kg x8

Pull ups:
+5kg (8,8,8,8)

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

choons

Bench:
25kg x8
50kg x8
65kg (8,8,6,4)

DB incline:
25kg (8,8,6,5)

Dips:
+5kg (10,10,10,12)

Tricep push down:
45lbs (8,8)
40lbs (8,8)

choons

Snowboarding - Amazing holiday!

Drank far too much but I kept the calories up and made sure to get plenty of protein in. Didn't bring any whey unfortunately.

Everyone was impressed with my progress

choons

Shoulder press:
20kg (8,8)
37.5kg (8,7,7,4)

DB Shoulder press

Chin ups

Bicep cable curl

Shockingly bad form today! Wrecked after last week.

choons

Squat:
warm up . . .
70kg (8,8,8,X)

Core work

Still not back to form! I'm taking this week to recover and next Monday I'll be starting to use creatine.

choons

Deadlift:
60kg x8
80kg x8
102.5kg x4
90kg x8

Pull ups:
+6kg (8,8,8,8)

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

choons

Bench:
20kg x8
50kg x6
65kg (8,8,7,5)

Incline DB:
24kg (8,8,7,7)

Skull crushers & weighted dips

Feeling back on form and started creatine today: 5g twice a day added to my whey shakes.

choons

Squat:
20kg x8
40kg x8
60kg x5
72.5kg (8,8,8,8)
80kg x3
85kg x1
90kg x1
100kg x1

Lots of core work

Absolutely on fire today

choons

@70kg BW one rep maxes:

Deadlift 130kg
Squat 100kg
Bench 80kg
Press 45kg

I'd say I could press 50 and bench 85 or 90kg at this stage. I'll find out over the next few days.

Peace

choons

AM:

Body weight squats: (40)

Turkish get ups: 10kg DB (5 & 5)


PM:

Shoulder Press (Seated with bar behind head):
20kg x8
40kg x4
45kg x1
47.5kg x1
50kg x1

Shoulder Press (Standing with bar in front):
37.5kg (8,7,6,5)

DB Shoulder press (seated):
17.5kg (7,7,7,7)

Lat raise:
7.5kg (8,8,8,8)
&
Shrug:
20kg (8,8,8,8)

Chin ups:
+10kg (8,8,8,7)
&
Cable Curls:
45lbs (8,5)
35lbs (8,8)

choons

Deadlift:
60kg x8
80kg x8
105kg x6
90kg (6,4)

1 Arm DB Row:
35kg (8,8,8,8)

Pull ups:
+5kg (8,6,6,5)

choons

Bench:
20kg x8
40kg x6
50kg x5
65kg (8,7,5,5)

DB Flat Bench:
25kg (8,8,7,5)

Skull crushers:
EZ + 20kg (10,8,8,8)

Dips:
+7.5kg (8,8,7,7)

choons

Squat:
20kg x8
50kg x6
60kg x4
75kg (8,7,6,6)
90kg x3

Core superset:
Crunch + 5kg (10,10,10,10)
Crunch left/right +5kg (10,10,10,10)
Reverse crunch (10,10,10,10)

choons

Overhead press:
20kg x8
37.5kg (8,8,8,8)

DB Press:
17.5kg (8,8,6,6)

Chins + 10kg (8,8,8,8)
&
EZ Curl + 20kg (8,5,3,1)

choons

Hurt my knee, no deadlifts for a few days :mad:

Pull ups:
+7.5kg (8,8,8,8)

Seated cable row:
95lbs (10,10,10,10)

Shoulder push down:
50lbs (8,8,8,8)

Lat pull down machine:
63kg (8,8,8,8)

Machine row:
49kg (8,6)
42kg (8,8)

choons

Bench:
20kg x8
40kg x8
50kg x6
65kg (8,8,8,8)

DB Flat bench:
25kg (8,8,7,7)

Skull crushers:
EZ + 12kg (12,12,12,12) Improved tecnique

Dips:
+7.5kg (10,10,9,9)

choons

Overhead press:
20kg x8
30kg x5
40kg (8,7,5,4)

DB press:
18kg (8,8,8,8)

Chins + 10kg (10,10,8,8)
&
Cable curls 21.25kg (10,8,8,8)

choons

Squat:
20kg x8
40kg x8
60kg x8
75kg (8,8,8,8)

Bit of Core work - Various crunches and the plank

choons

Deadlift:
60kg x8
80kg x8
105kg (3,1) - Grip kept letting me down, gonna buy some chalk
90kg x8

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

1 Arm DB Row:
35kg (8,8,8,8)

Inverted Row: (8,8,8,8)
&
Shrugs 60kg BBell: (8,8,8,8)

choons

Bench:
20kg x8
40kg x8
67.5kg (8,8,8,8)

DB Bench:
25kg (8,8,8,8)

Dips:
+7.5kg (8,8,8,8)

choons

Shoulder Press:
20kg x8
30kg x4
40kg (8,8,7,6)

DB Press:
18kg (8,8,8,8)

Chins + 10kg (8,8,8,8)
&
Cable curls 23.75kg (8,8,8,8)

Shrugs BBell:
62.5kg (8,8,8,8)

choons

Squat:
20kg x8
40kg x8
60kg x8
77.5kg (8,8,8,7)

Leg press:
65kg x8
195kg X
125kg x8

And lots of core stuff!

choons

Deadlift:
60kg x8
90kg x8
100kg x3
120kg x2
130kg x1
135kg x1
140kg x1

Pull ups: Extra wide grip + 7.5kg (8,7,6,6)
&
Inverted Row: (8,7,6,6)

New DL PB - over twice my bodyweight!!

choons

Bench:
20kg x8
50kg x5
70kg x5
85kg x1
90kg x1
70kg (7,6,6,4)

DB Bench:
26kg (8,8,8,8)

Dips + 10kg: (10,10,8,8)
&
Cable pull down: 22.75kg (8,8,8,4), 18.75kg (5)


New Bench PB!! My random spotter was a bit too helpful on 90kg so I'll go for it again soon. Still delighted

choons

Squat:
20kg x8
50kg x7
60kg x5
77.5kg (8,8,8,8)
90kg x2
100kg x1
105kg xfail

Ab machine + 20kg: (20,20,20,20)


I'd say I could have squated that 105 easily enough if I had tried it before my working set. I'll go for it soon . . . 105kg is 1.5xBW and would be a decent max.

choons

Shoulder Press:
20kg x8
30kg x5
40kg (8,8,8,8)

DB Shoulder Press:
20kg (8,7,5,5)

BB Shrugs:
70kg (8,8,8,8)

Chins +10kg: (8,8,8,8)
&
Cable Curl: 45lbs (8,8,5) 40lbs (8)

choons

Deadlift:
60kg x8
80kg x8
105kg x8

Extra wide grip Pullups:
+7.5kg (7,7,7,7)

1 arm DB Row:
35kg (8,8,8,8)

Reverse fly:
12.5kg (8,8,8,8)

choons

Bench:
20kg x8
50kg x7
60kg x3
70kg (8,8,8,6)

Decline DB Bench:
28kg (8,7)

Regular DB Bench:
28kg (6,6)

Dips + 10kg: (12,12,10,10)
&
Skull crushers: EZ+12.5kg (8,8,8,8)

choons

Squat:
20kg x8
40kg x8
60kg x5
80kg (8,8,8,8)

Abs

choons

Shoulder Press:
20 x10
30 x6
42.5kg (8,7,5,4)

DB OHP:
20kg (8,8,7,7)

Chins:
+ 12.5kg (10,10,10,10)
&
Cable Curls:
18.75kg (10,10,10,10)

Shrugs (BBell):
70kg (8,8,8,8)

choons

Deadlifts:
60kg x8
90kg x8
107.5kg x8
120kg x3

Wide grip pull ups:
+7.5kg (8,8,8,8)

Machine Row:
49kg (8,8)
56kg (8,8)

Lat Pull down:
63kg (10,10,10,10)

choons

Bench:
20 x8
50 x8
70kg (8,8,7,5)

DB Press:
27.5kg (8,8,8,5)

Dips:
+ 12.5kg (10,10,10,10)
&
Diamond Push ups:
(8,8,6,5)

Cable Pull down:
50lbs x10
55lbs (8,8,8)

Cable fly

choons

6km Jog - took about 35mins

choons

Squat:
20kg x8
40kg x8
60kg x6
82.5kg (8,8,8,8)

Lots of core stuff - plank, weighted crunches etc.

choons

Overhead Press:
20kg x8
30kg x5
42.5kg (8,8,6,5)

DB Shoulder Press:
20kg (7,6,6,5)

Chin ups:
+12.5kg (8)
+7.5kg (8,8,8)
&
Cable Curl:
40lbs (8,8,8,8)

Shrugs:
70kg BBell (8,8,8,)

Arm Curl Machine:
30kg x8
40kg (8,8,8,6)

choons

Deadlift:
60kg x8
90kg x8
110kg x8

Pull ups:
+7.5kg (8,8,8,6)
&
Inverted Rows:
(8,6,6,4)

1 Arm DB Rows:
30kg (8,8,8,10)

choons

I've come to the conclusion that my work gym Dumbells are heavier than the DCU gym DB's!

The DCU gym DB's have the weight written on them and are covered in rubber. My work gym DB's are an oldschool bar with plates welded on so the bar probably adds another kg or two. I've noticed it easier to lift the DCU DB's and I can't do as many reps at a given weight in work.

Made some really good strength gains over the last few weeks but I'm still horribly skinny! Think I'm gonna hove to wave goodbye to my lovely six pack for a few months if I want to get anywhere! :pac:

choons

Bench:
20kg x11
50kg x7
70kg (8,8,8,7)

DB Bench:
27.5kg (7,7,7,6)

Weighted dips & Diamond push ups

Tricep Machine:
40kg x7
35kg (8,8,8)

choons

Squat:
20kg x8
50kg x7
70kg x6
90kg x4
105kg x2
112.5kg xFail

Leg Press:
55kg x8
105kg x8
135kg (8,8,8,8)

Leg Curl:
40kg x8
50kg (8,8)

Abs & Core

choons

Shoulder Press:
20kg x10
30kg x5
42.5kg (8,8,8,6)

DB Shoulder Press:
20kg (7,7,6,6)

Chins:
+10kg (10,8,8,8)
&
Cable Curl:
40lbs (8,8,8,80

BB Shrug - 70kg

Arm curl Machine

choons

Dead Lift:
60kg x8
90kg x8
110kg x5
120kg x3
130kg x1
132.5kg x~1 (dodgy rep)

Pull ups:
+7.5kg (8,8,8,8)

1 Arm DB Rows:
35kg (8,8,8,8)

Lat Pull down machine:
63kg (8,8,8,8)
&
Machine Row:
42kg (8,8)
35kg (8,8)

choons

Bench:
20kg x12
50kg x8
60kg x5
70kg (8,8,6,5) :mad:

DB Bench:
26kg (8,8,8,8)

Dips:
+10kg (10,9,8,8)
&
Tricep pull down:
23.75kg (8,8,8,8)

choons

Squat:
20kg x8
40kg x7
60kg x6
85kg (8,6,5,5)

Leg Curl Machine

Abs + Core

choons

Shoulder Press:
42.5kg (8,7) Sitting, bar behind head
(8,7) Standing, bar in front

DB Shoulder Press:
20kg (8,7,6,6)

Chins:
+9kg (12,11,10,8)

EZ Curl:
+20kg (8,8,8,8)

choons

Dead Lift:
60kg x8
80kg x8
100kg x5
115kg x3
130kg x2
142.5kg xfail
130kg x1

Pull ups:
+7.5kg (8,8,8,6)
&
Inverted Rows:
(8,8,6,5)

1 Arm DB Rows:
35kg x8
30kg (10,10,10)

choons

Last few days have been pretty bad :mad:

Think I may have had a bit of a cold but my deads felt good today so hopefully I'm back on form.

Operation remove six pack was a complete success! Two or three more weeks and then I'll start getting ready for 6 pack season. :pac: :pac: :pac:

choons

Bench:
20 x10
50 x6
70kg (8,8,8,6)

DB Press:
27.5kg (8,8,6,6)

Tri Dips:
+12.5kg (10,8,8,8)