Level 2: Getting Massive

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)