CHEEF'S strength,mass and keeping lean(ish) journal

[dope540]

aaargh man! i was well scared to touch deads for 2-3 months afterwards, let alone bors and ps. when i started back on deads, a 10 each side pretty much wiped me out.

[cheef]

i know i tweaked it doing 100k sldl about a month ago frustraing really

[greg]

Whats on brother cheef?!

[cheef]

all good greg havent been in for a while hope everyone had a good xmas


right gonna start posting gain training at home for now until i sort a new gym training mon weds fri

mon
push
plyo pushups
jump squats/lunges
squats/leg press
lunges/leg's
bench /decline
dips
clean and press/pp/jerk
inclines




weds

snatches/high pulls
deads/racks/rdls
row variations
chins/pullups
rear delts
shrugs
ham curls


fri
arms/delts

strict ohp
side raises
fronts/uprite rows
bb curls
db curls

skull crushers
cg presses
dips/kickbacks



this is just a example il change things up here and therenever do the same workout twice
the plyo stuff is just to fire up the nervous system reall just 3-5reps for 3 sets or so some exersies il only do one set ie il do 3 sets of bb curls then 1 set of db curls 1 set of hammers and 1 of conc's dont see the point in wasting energy

cardi is football sun mornings was sat afternoons too but i couldnt keep it up)
tues training thursdays 5/7 a sdie and il be doing soriunts of the odd 20/30mins run etc here and there


wo

clean and pp

60 3x4

bw jumps 3x8

lunges
22's 3x12

bb hacks 80x10

squats just below //
90 3x15

sissy squats
22'sx25

plyo pushups 3x6

incline bb press
80x12/6/4

inc db press
24's2x15 real strict long pause slow negs

decline bb
95 3x10

incline fly
22'sx10

dips +20x12
bwx12

pessups x23
super stricts negs and pause



stupid pump had some gylcerine in my amino/waxy drink

some light stuff but at home only got 100kg max weight on bar
so concerntated on form (work the muscle not the weight comes to mind lol)

[cheef]

pull workout

high pull
50 1x10
60 2x6

deads 120(nmax weight i could put on snatch grips emphasise traps more)
x10
x10
x8 (really slow negs streching hams fast up squeezing shoulder blades together)

bb row wg 75x15
x15
x12
ss
inc db row underhand
24's 3x12 squeeze at top on both

shrugs
3x20@75
ss
rear delts
3x30 @10

sternum chins+12x6
x6

wg pullups legs held out
x12

bb pullover35x11/4


great session cant weight tp get back to the gym next week will get strentgh back on heavy deads

[cheef]

fri

strict seated ohp on flat bench no back support
30x20
55x12
68x8
ss
laterals
12x30
x30
x30 love hi rep raises **** me up


dec cgbp
40x20
70x12 slow negs and sqeeze
ss
bb curls
30x20
50x10?4/2

hammer curls
2x12 @20k 2reps each side and hold at top and change arm
inc skullcrusher
35x20
50x12


kick backs
12'sx20
ss
conc curls
35x15

tricep dips x26
ss
bicep 24's (8wide 8med 8narrow grips)

[Was_once_fat_dave]

good to see you back on it cheef.

[cheef]

cheers bud hope u had a good xmas and nu year

[cheef]

new year new gym

joined little hardcore gym only one tiny room but got everything some old school machines like dorians dungeon lol

some equipment they got
t bar
old skool, smith
decline bench
vertical leg press
pec deck
squat rack
chinbars
dips station and belt
60k db's
seated cable row machine
lying ham curls

cables
lo row machine








push day

bench press
50x20
70x8
90x3
110x3
120x6

incline bb 30deg
60x12
80x12 long p2sec pause slow negs

inc db 40x8

inc fly 26x10

dipsx15

pec dec *8plates
45sec tut

legs ex's this machine is great my quads looked sick lol
3x20 reps 8*stack

leg press
8platesx15
10x12
12x10 3seg negs and pause

walking lunges
26'sx12 a leg

hang clean and push press
60
3x8

one arm laterals each arm
25 x10
25x7

[Tox]

lookin good dude 120 x 6 . Are you following a set routine or you just makin it up? Was looking for a push/pull type of routine to tide me over for a while.