Operation Wedding Bod

stuchyg

Back and Shoulders Today

Lat Pulldowns

40kg x 12
45kg x 10
50kg x 10(narrow)

Deadlifts
Warm Up Sets

80kg x 4
90kg x 3
100kg x 3
110kg x 2
120kg x 1
130kg x 1
140kg x 1
150kg x 0

And that was that on the deadlifts, couldnt shift the 150 attempt. Really need straps or powder at this stage I think, my grip was starting to slip from sweating on the 140.

Good Mornings

20kg - 3 x 10

Overhead SHoulder Press (seated)

15kg x 10
17.5 kg x 6
20kg x 6
22.5kg x 6

Lateral Raises

2 x 8 @ 7kg

Military Press

2 x 6

Shoulder Shrugs using Smith Machine

40kg x 6
50kg x 6
60kg x 6
70kg x 6
80kg x 6

Finished up with oblique crunches and twists

Decent session, hopefully the next time I try the deads i will be either strapped or powdered.

I now plan to eat my way through the rest of the day

stuchyg

Iv been craving pizza for the last few days but since our house is pretty health obsessed we have none in the freezer, so i decided to make my own from scratch today.

RidleyRider

stuchyg wrote: »

Iv been craving pizza for the last few days but since our house is pretty health obsessed we have none in the freezer, so i decided to make my own from scratch today.

That looks lovely man! How was it?

stuchyg

Twas pretty good, more of a naan bread taste with the dough then pizza but id make it again for sure

stuchyg

Some assistance work for my bench and deadlift attempts coming up at the weekend

Bench

60kg x 8
65kg x 8
70kg x 8

Incline

20kg x 8
25kg x 2 x 8

Decline

20kg x 3 x 8

Back

Seated Cable Rows

60kg x 3 x 10

GM's

20kg x 10
30kg x 10

Romanian DL

2 x 6 @ 30kg

Bent Over Rows

2 x 6 @ 30kg

Lat Pulldowns

40kg x 3 x 10

Hopefully I will manage to get out to Carrickmines on Friday Evening/Sat Morning and get some chalk for my deadlift on Sunday - 150kg here I come

stuchyg

Leg Day

Warmed with a 7 minute run

Squats

About 20 million reps

Calf raises
3 x 10

Leg Extensions
3 x 10

Hamstring Curls
3 x 8

Calf Press
3 x 10

Leg Press
3 x 10

Hit the Abz for a bit after and finished with a 8 minute cycle. Iv come to the conclusion i'm a cardio machine

There was no heavy weights used as I will be looking to hit the max bench and deadlift again at the weekend

stuchyg

Bench

Warm Ups until we hit 80kg with a 1 rep progression.

80kg x 1
85kg x 1
90kg x 1
95kg x 1
97.5kg x 1 PB
100kg x fail

Incline on Smith

3 x 10

Various shoulders exercises until finish


Happy that I managed to hit a new high with my bench press but still failed on the 100 attempt. I'm not sure if its partly mental at this stage but I really want to hit it next week before I return to a volume style bench.

Tomorrow will be my first attempt at deadlifting with chalk and I hope to hit 150kg with any bit of luck.

stuchyg

Back and Arms


Deadlift

Warm up sets until

100kg x 4
110kg x 3
120kg x 1
130kg x 1
140kg x 1
150kg x 1 !!!!! This was a new PB by 10kg.

This was the first time that I had done my deads using lifting chalk and the difference was huge. I was sticking to everything I touched in the gym. I have put a picture at the bottom of my stance when I deadlift. Any critique would be appreciated since i'm still new enough to it and never was actually shown the best way.

Good Monings

2 x 10 @ 20kg

Lat Pulldowns
40kg x 10 (wide)
45kg x 10(wide)
50kg x 8 (narrow)

Arms


Tri's

Pulldowns

40kg x 10
45kg x 10
40kg x 10

S/Crushers

20kg x 2 x 10
28kg x 8

Bi's

Seated Incline Curls

1 x 20 w/ 10kg
1 x 20 w/ 8kg

Standing EZ Bar Curls

2 x 8 @ 28.5kg

Forearms

over and under curls compound set

1 x 15 @ 10kg

standing forearm raises

1 x 15 @ 10kg

Finished up with a Bi n Tri superset using a 15kg plate.

Chuffed with my deadlift attempt, I will now cycle back to a volume routine in an effort to up my 5 rep max. Arms had little left in them to work with but didnt really care as was too happy with the deads.

stuchyg

Leg Day

Sarted off with Smith Machine Squats

worked up to 80kg in sets of 6 starting from 40kg

Moved to the olym bar

1 x 12
1 x 12 @ 30kg
1 x 12 @ 40kg

Would love to go heavier on the free squat but I have to overhead press and then lower the bar onto my back as we have no rack.

Calf Raises

1 x 10
2 x 10 @ 30kg

Ham Curls

3 x 8 @ 25kg

Leg Extensions

2 x10 @ 70kg

Adductor

2 x 8 @ 15kg

Finished up with a bit of core work. Light enough session as my back was still a bit tight from the deads and my groin was twinging a bit as I came up on my squats. Curiously enough I had no DOMS in my legs after my dead PR, thought I would be in ribbons

stuchyg

Have decided to try a new target for benching, will be aiming to complete 10 reps of my BW.

Bench

50kg x 10
60kg x 10
65kg x 8
70kg x 7
75kg x 6

The plan is to do the above set weights twice a week and will up the reps by 1 each week until i'm at 10 reps of 75kg, simples(in theory).

Incline

20 kg x 10
30kg x 8
40kg x 6
50kg x 2 x 6
40kg x 2 x 8


Shoulders

OHP DB's

17.5kg x 6
20kg x 6
22.5kg x 6

Front Raises

2 x 14 w/7kg DB's

Side Raises

1 x 7 w/7kg DB's


Thoughts

1. I would have had 7 reps of my body weight on the bench so am perhaps closer to it then I realise
2. Chest and Shoulders on the same day are very bad for me. I had to stop after the raises as I had a dull ache in my left shoulder.
3. I really need to do more shoulder mobility stuff

stuchyg

25/5/13


Bench

bar x loads
50kg x 8
60kg x 10
65kg x 8
70kg x 7
75kg x 6

Didnt bother with any incline bench, just went for many push up variants

Arms for the rest of the session


26/5/13 Birthday Session

Deads

60kg x 5
80kg x 5
100kg x 5
80kg x 5

Im planning to work on my 5 rep max for the next while on my deads, would have went for the 110 but I forgot my belt.

Good Mornings

Bar x 10 x 2

Lat Pulldowns

45kg x 10
55kg x 8

Cable Row

90kg x 10 x 2

Seated Shoulder Press

17.5kg x 8
22.5kg x 8

Vertical Raises

7kg x 12 x 2

Upright Rows

3 x 6

Smith Machine Shrugs

60kg x 6
80kg x 6
90kg x 6
100kg x 4

JJayoo

stuchyg wrote: »

That is awful, a salad pizza

stuchyg

Yeah but it was still pizza, however since my weight gain has stalled the last couple weeks I shall be having proper pizza again

stuchyg

Wenesday 29/5/13

Havent been feeling great at all this week so this was my only session so far.

Bench

Warm Ups
65kg x 9
70kg x 6
70kg x 4

Was meant to hit 8 reps of my 70 kg and then 7 reps of 75kg as I build toward my 10 rep BW goal but I just didnt have it in me at all, felt like sh1t.

Arms

2 x 2 supersets of Bi n Tri and a couple sets of forearm stuff.

Left the gym after this, total work out time 30 mins max. Was by far the worst I have felt in the gym since I started in October. Just didnt want to be there which is very unlike me. However some lifting is always better then no lifting so we will plough on.

Still feeling absolutely wrecked but since I dont hit the gym again until Saturday I will hopefully have a bit more energy by then

stuchyg

1/6/13

Back

Deads

60 x 8
80 x 5
100 x 5
110 x 3

Looking for a 110 x 5 as I continue to build my 5 rep max but the bar was too slippy.

GM's

bar x 10 x 2

Bent Over Rows

60kg x 6 x 2

Lat Pulldowns

45kg x 10
50kg x 10
55kg x 8 (narrow)

Shoulders

Overhead Press

15kg x 12
20kg x 8
20kg x 6

Lateral Raises

7kg DB x 7 x 2

Upright Row

6 x 2

Shrugs

6 x 3


Shoulders giving me trouble again so wasnt too heavy a session. Serious DOMS today for some reason but will be back in the gym again tomorrow.

Pizza for lunch today and home made biryani for dins as I try to put the weight on

stuchyg

6/6/13


Mix of Legs and Shoulders

Squats, leg press, ham curls, calf press. Nothing too heavy in this, my strength at the minute isnt great

Normal shoulder stuff


7/6/13

Went with brother - intending to do some chest and back

Incline

20 x 8
25 x 6
30 x 6

Flyes

15 x 6 x 2

Bench

60kg x 8
70kg x 6

That was it, I think the heat is killing me in the gym. My strength just isnt there, I also hadnt seen my bro in a week so we were prob talking & joking a bit much.

Hopefully will do a better session Sunday

stuchyg

First session in about 10 days where I actually felt semi human.


Pull ups warm up

4 x 3

Lat Pulldowns

45kg x 10 (wide)
50kg x 10 (narrow)
55kg x 8 (wide)
60kg x 6 (narrow)

Single Arm Rows

22.5 kg x 6 x 2

Good Mornings

20kg x 10 x 2

Bent Over Rows

30kg x 6 x 2 - only started doing these so going light to begin with

Seated Cable Rows

80kg x 10 x 2

Did a lil bit if abz to finish up. I enjoy the sun but im sure as fcuk glad it wasn't out this evening

stuchyg

12/6/13

LEGS

Squats

60kg x 8
70kg x 8
80kg x8
90kg x 5

Calf Raises

Bar x 12
20kg x 12
30kg x 12

Leg Extensions

70kg x 10
80kg x 10
90kg x 10

Ham Curls

3 x 8 @ 30kg

Shoulders

OHP

17.5kg x 8
12.5kg x 8 drop set

20kg x 8

Front Raises

8kg x 8
4kg x 8 drop set

Side Raises

7kg x 8

Military Press

2 x 5

Felt good during this session, enjoyed the drop sets. I will look to use them more often

stuchyg

DB Bench

32.5kg x 8
20kg x 8 drop set
10kg x 8 drop set

35kg x 6

40kg x 1 (chuffed with this, largest DB's in our gym)

Incline Bench

50kg x 8
30kg x 8 drop set
20kg x 8 drop set

40kg x 8
30kg x 8

Incline Push up x 10
Decline Push up x 10

Bi's x loadz

Had a lunch of an 8oz steak, Dunnes Stores meat feast pizza, tin mackerel & pint of milk today. Weighed myself in the gym and managed to break through to the 80kg mark so I took a couple of pics when I got home to check progress. Will throw them up

stuchyg

So just checked my first entry int his log which was the 6/4. This means I have been bulking for the last 2 months, I think I can see a difference in my chest/trap area and obviously the stomach. Anyway here is some pics taken after the gym today

stuchyg

16/6/13

Lat Pulldowns

55kg x 8
40kg x 8 drop
20kg x 10 drop

55kg x 8 x 2


Good Mornings

Bar x 10 x 2

Single Arm Row

25kg x 8
20kg x 8 drop
15kg x 8 drop

27.5kg x 8
32.5kg x 4

Seated Cable Rows

80kg x 10
60kg x 10 drop
40kg x 10 drop

105kg x 8 stack

80kg x 15

Tri's x tonnes

Also weighed myself first thing this morning in just my jeans and i'm at 77kg atm. I have another 6 weeks until I start cutting so hopefully il add another couple of kilo in that time

stuchyg

Legs

Squat

Bar x 10
40kg x 10
60kg x 10
80kg x 5
90kg x 1
100kg x 1
110kg x 1

Calves Raise

3 x 10 @ 40kg

Ham Curls

3 x 10 @ 3kg

Leg Extension

80kg x 6
60kg x 6 drop
40kg x 6 drop

Calve Press

3 x 10

Abs & Oblique Work to finish

stuchyg

Chest

DB bench

30kg x 6
22.5kg x 6 srop
15kg x 6 drop

Incline Bench

27.5kg x 6
15kg x 6 drop
27.5kg x 6

Incline Flyes

17.5kg x 6 x 3

Cable Cross

20kg x 3 x 7

Gym got in some TRX bands today so will look to use them from now on

stuchyg

Leg Day - with the missus

Squats

60 x 8
70 x 8
80 x 8
90 x 6
100 x 1
110 x 1
115 x 1

Calves

Raises

3 x 12

Press 3 x 12

Leg Press

90kg x 8
70kg x 8 drop
50kg x 8 drop

100kg x 8 x 2

Step Ups w 12.5kg DB

3 x 12

Goblet Squat

32.5kg x 8
35kg x 8
40kg x 6

Wall Squat for 30 secs

I had never tried these. they are an absolute killer, she had to help me up from the wall afterwards.

Lunges

2 x 12

Pulse Lunge

0 x 0 -started to do these and basically fell over. Had never tried before and will prob never try again

10 mins on cross trainer - felt like I was gonna die

stuchyg

Shoulders

Kb swings 8 kg

3 x 20

Kb overhand press 12kg

3 x 10

Military press

3 x 8

Lateral raises

2 x 6

Shrugs

2x 6

Back

Lat pulldown
55 x 6
40 x 6 drop
30 x 6 drop

55 x 6
40 x 6 v slowly

Bent over rows 40kg

2 x 6

GM's 40kg

2 x 6

Cable rows
80kg x 6
60kg x 6 drop
40kg.x 6 drop

Pull ups

5 x 2 - really want to build this to 10 reps

Finished with some abz

stuchyg

Bench

50kg x 6 pause
60kg x 6 pause
70kg x 6 pause

Incline

3 x 6

DB Flyes
3 x 6

TRX push ups

3 x 6

Tricep Pushdown

40kg x 6
30kg x 6 drop
20kg x 6 drop

45kg x 6 x 2

Close grip bench
3 x 8

Hammer Curl
3 x 12

Bicep Curl

3 x 12

Wrist Curl
2 x 12

Farmer Walk w/40kg DB
3 laps

stuchyg

Did my first ever and last ever trx/kettlebell class this morn. 3 circuits of various moves. Felt like I was gonna die, my missus was pissing herself laughing at me on the way home in the car.

stuchyg

Full body session with light weights today. In a heap after the trx class yesterday. My triceps are feeling it the worst for some reason.

Will be taking the bulking an extra step gor next month, aiming to hit 4000 cals a day. Will post proposed diet later

stuchyg

My diet for the next month will look something like this

9a.m - 60g porridge & 2 boiled eggs
11a.m - chick breast w/ cup basmati rice
1p.m - cup sweet potato w/ tin tuna. Apple & banana
4p.m - chicken leg and cup basmati rice

7p.m - dinner

9.30p.m - aldi custard pot, 100g greek yoghurt & 150g aldi really nutty muesli mixed together

Rinse and repeat. Including my dinner every day I should be hitting 4k calories daily

stuchyg

Leg day

Squats

All as low as I could, down slow and explode up.

Started at 60 up to 100 at 5 reps
110 x 1
120 x 1
Forgot my belt but reckon I had a 130 at least still in me

Leg extensions

4 x 8

Ham curls

3 x 8

Calf Press

3 x 12

Trx lunge

2 x 6

Some Abs stuff with the trx to finish