My training diary

[stronglikewood]

Front squats and back

Front squats
30kg x 3
50kg x 3
70kg x 1
85kg x 8,8,8

Dead lift
65kg x 5
105kg x 2
145kg x 1
165kg x 1
180kg x 3
170kg x 4
160kg x 5

Rack dead lift from top of the knee
60kg x 3
100kg x 3
140kg x 10
165kg x 6
185kg x 4
205kg x moved it 1" but my back was rounding too much
145kg x 11

Pull ups
BW x 8,7,6

1 hour 20 minutes

Pretty good session. I skimped on legs, which only means they deserve to be battered near the start of next week. The back stuff was pretty good.

Supps I'm currently taking:

MP fish oil: 25-30 caps a day
MP whey/milk protein: 100g-250g most days, though I will have the odd day where I take none
MP Thermopure: I found a half bottle and it is a good replacement for coffee, especially when the temperature is hovering around 30 degrees and a hot drink is the last thing you want.

As you can see I'm relying on supps quite a bit at the moment. The reason is a mixture of convenience, the hot weather and less variety of quality food available in Polish supermarkets.

[greg]

Nice sessions fella, looking lean too.

[stronglikewood]

Chest and triceps

Bench press
20kg x 10
40kg x 6
60kg x 4
70kg x 2
80kg x 12 (PB),9,9,7,5

Incline flye and press (as many flyes then finish with presses)
13.5kg x 9-14, 8-9, 7-8

Dips
BW x 7,5 tris were already fried from pressing

DB overhead extensions
13.5kg x 20,14,12

45 minutes

A very fun session.

[pikeking]

the incline fly to press is a nice idea, I'm going to steal that

[Was_once_fat_dave]

Quote

As you can see I'm relying on supps quite a bit at the moment. The reason is a mixture of convenience, the hot weather and less variety of quality food available in Polish supermarkets.

Thought you where back in the UK??

[stronglikewood]

Quote

Thought you where back in the UK??

Yep, but I had a lot of stuff that couldn't fit in the suitcase first time so I'm back in Poland for two weeks. I have about 10kg of protein powder to use/take back!

Pikeking- it's a good pumper-upper!

[stronglikewood]

I don't think FedEX would be able to package the sunshine (or free food)

Session 1: Heavy legs, traps and shoulders

Front squat
40kg x 7
60kg x 5
75kg x 2
85kg x 10
95kg x 6
105kg x 4
110kg x 2 ds 90kg x 3 ds 70kg x 4

Hang cleans
20kg x 4
60kg x 2
75kg x 8,8
80kg x 7 PB
85kg x 4

Push jerk
65kg x 10,10
75kg x 7 PB
80kg x 3
65kg x 6

1 hour and 10 minutes

All of these exercises are 10x harder with the bar I'm using as it is thicker than the bars I have been using in Glasgow. Balancing the bar on the shoulders is a lot more difficult, as is gripping the bar for cleans. Session 2 coming up later.

[stronglikewood]

Session 2: Pump up Legs and shoulders

Front squats
60kg x 4
70kg x 2
85kg x 10,9,9 (I reckon when I try and bench press I will out do this, uh oh)

Leg press
75kg x 20
115kg x 20,20
155kg x 14
175kg x 8
135kg x 17

Standing behind the neck press (supersetted with calf press)
20kg x 15
30kg x 14
40kg x 7,7,5

Calf press
95kg x 25,25,22,20

Laterals to overhead (supersetted with seated calf raise)
13.5kg x 15,15,16 + 25kg behind the neck press x 3 (at end of third set, but it was too heavy, should've just used the bar)

Seated calf raise
40kg x 11,9
30kg x 14

60 minutes

Pretty pleased all in all. I think that when I get back to squatting with a narrower bar I will find front squats easier again.

I will have a carb meal tomorrow. I have a tagliatelle and garlic bread ready for that. I'm now keeping these meals to once every 10-14 days as it works well for me. If I spill over to any other carb foods, it all gets soaked up for a full pumped look the next day. We'll see how I feel.

[stronglikewood]

Chest and biceps

Bench press
30kg x 7
65kg x 5
75kg x 5
85kg x 8
75kg x 11,10,9
70kg x 11

Incline flye and press
15kg x 8 - 8, 8 - 6, 7 - 3

Oly curls
25kg x 15
30kg x 10,10
35kg x 7

Hammer curls
15kg x 10,10

45 minutes.

It was ok, but I thought I would've been stronger on the bench. The pump after yesterdays carbs was intense.

Yesterday the diet was-

Breakfast:
9 fish oils, 2 dessert spoons EVO oil, 440g greek yoghurt

Lunch:
Small Pizza Hut ham, beef and mushroom thin crust and bowl of veggies

Dinner:
Tagliatelle and garlic bread

Before bed:
2 scoops of MP whey/milk protein, 50g double cream, 20g fish oils

Not sure on the calories, but plenty of carbs there.

[stronglikewood]

Front squat and back

Front squat
20kg x 5
60kg x 5
75kg x 5
85kg x 5
95kg x 9 PB

Dead lift
60kg x 5
100kg x 3
140kg x 2
180kg x 1
190kg x 2 PB
180kg x 2
170kg x 3

Rack deads from top of the knee
60kg x 6
100kg x 2
140kg x 12,9,7

Pull ups
BW x 7,7,4,5

60 minutes

I feel pretty drained after this. My next dead lift session is my last before I go to Greece with my mates. I may go for the 200kg on Friday.