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 on: Today at 09:11:55 PM 
Started by ben-howard - Last post by ben-howard

Upper -
Bench press - 110kg 8,8,7,6
Barbell row - 110kg 8,8,8,8 - great progress and felt smooth!
Standing press - 65kg 10,10,8
Pullups +15kg 10,9,8
Dips +50kg 10,10,8
Barbell curls 45kg - 10,10,9
Laterals 22kg 19,10,10 - felt heavy today! Fighting to keep strict and stay on the delts
Pushdowns 45kg 10,10,10

18-7-18 - really wanted to get after it today and now able to train the way I enjoy, a little lower volume and higher intensity , chasing progressive overload with a top and back off sets all to failure, with the 2nd little one due in 5 weeks and soon only gonna be able to train at 4:30am gonna need to be efficient with my workouts and get rid of any junk volume, love this type of workout though, nowhere to hide , can’t hide behind a tone of volume or machine work to make it “feel” hard , focusing on the hard stuff

Lower -
Squat - 160kg 8, 150kg 10, 140kg 13
Deadlift - 180kg 8, 170kg 9, 160kg 12
Leg press - 400kg 10, 360kg 13, 320kg 16
Leg curl - 82.5kg 10, 75kg 14, 67.5kg 16
Calf press - 240kg - 12, 220kg 13, 200kg 13
Hanging leg raises - 10k 12, 8k 13, 6kg 16
15min HIIt - Xtrainer - slightly up on the last HIIT session - love it! Heart rate peaked at 186bpm!

Intensity across rep ranges and different exercises, job done

Now back to higher intensity lower volume will only go for stength to strength , smashing the log book each session!

Upper - as Wednesday time to make every rep count , today felt great! And after 12 early shifts in a row was Buzzing during today’s session! Took real pride in execution today and made every rep count felt every rep staying on the muscle

Bench press - 120kg 7, 110kg 9, 100kg 12
Barbell row - 120kg 8, 110kg 10, 100kg 13
Standing press - 80kg 4, 70kg 8, 60kg 11
Pullups +20kg 10, +10kg 12, BW 15
Dips +60kg 9, +40kg 12, +20kg 17
Db curls 26kg 7, 24kh 8, 22kg 10
Laterals - 24kg 10, 20kg 13
Pushdowns - 50kg 10, 45kg 12, 40kg 15

Felt awesome pump was crazy too , done in 90mins May need to shave volume down a little more during the early sessions, maybe supersetting some of the isolation stuff, laterals and pushdowns arnt the be all end all either way

13 weeks out tomorrow!

 on: Today at 08:48:08 PM 
Started by ben-howard - Last post by ben-howard
9-7-18 - lower
Last session beltless before pushing up again!

Squat - 4x8 145kg 8,8,8,8 - felt tough but not lost strength
Deadlift - 170kg 7,6,6,6 - again tough beltless but felt great to go heavier
Leg press - 340kg 12,12,12 - constant tension slow tempo
Leg curl - 110kg 10,9,8 - hammer strength hence the extra weight
Leg extension - 110kg 11,10,9
Standing calf - 185kg 8, 175kg 11, 165kg 14
Hanging leg raises bw 11,10,10
15min HIIT - Xtrainer - l14/18 - hardest session yet!

11-7-18 - upper
Bench press - 110kg 8,7,6.6
Barbell row 110kg 8,7,7,6
Standing press 65kg 10,9,8
Pullups +15kg 10,9,7
Dips +50k - 10,10,9
Barbell curl 45kg 10,10,9
Lateral raises 22k 10,10,10
Pushdowns 45k 10,10,10

13-7-18 - lower (back to belt-usual gym and usual intensity!)

Squat 150kg 8,8,8,8 - last set was death but every rep slow and controlled
Deadlifts - 180kg 6,6,6,6 - momentum building
Leg press - 360kg 10,10,9
Leg curls 82.5kg - 10,9,8
Leg extension - 102.5kg - 12,9,8
Calf press 220kg 12,10,9
Hanging leg raises 10k 11,10,10
15min HIIT xtrainer - level 15 45s/ level 25 15s (balls to the wall) - dead!

14-7-18 - 14 weeks out - 77.4kg , good loss in-line with the pace I want
All boxes ticked daily

Nutrition on point
Training done
Posing practiced
Walking the dog daily
Keeping high energy even when it’s graft

 on: Today at 02:42:40 PM 
Started by egg-custard - Last post by egg-custard
Squats again today going for a new pb one rep max plus
Possibly my heaviest 5 set to
15 mins x trainer warm up
Warm up squats
Then with 110 kg on the bar I did
1x1x2x3x1 wow did it 
The after resting for 5 plus minutes
I did 1rep of 112.5 kg then again
I went for a new total pb
115 kg on the bar I did 1 good rep and one shakey one
Yes JOB DONE  !!!!
Then some arm work with forced reps of 26 kgs
And some home free weights

 on: Today at 02:27:34 PM 
Started by Toby - Last post by Toby
Serious absence by me, been a challenging time with huge time restraints lately, all due to having Harry living with me now. All is good by the way, just really busy with trying to train, get him to school, doctors, my holiday of course, homework, running the house, dinners for Harry and two step children, running a business etc. No complaints about it and I love it all but an example of my time restraints are that I am normally so relaxed with time that I am up to date with all subscribed podcasts, subscribed youtube channels, an empty sky planner and currently my sky planner is full as I have not had time to watch any of it, I have about 15 podcasts to catch up on and miles behind on my boxing youtube channels!!

Anyhoo, blew up to 76kg on holiday and could not tell you if I had 3000, 4000, or 10,000 cals per day, I just had A HOLIDAY! All back on it now, dropped down to 75kg after a week and not checked since (a week ago). Training has been four sessions per week but making it awkward is that due to commitments, three have to be Friday, Saturday and Sunday (as they are easier days being the weekend and that Harry is not with me Friday morning) which is bunched together then the other one can be any other day (BUT I can not do more than one of those other days as it kills me as that one other day in the week means rushing to the gym 12 miles away for 6am to rush back for 7.30 to get Harry ready for school and only prepared for that aggravation once in the week)

Diet has been a little loose since holiday but tightening back up to get to my 73kg happy place but steps have been cut in half for 20,000 to 10,000 due to Harry time and cardio is thrice per week, if I can.

All basically living life, fitting it in with little to spare. Nice  Grin

 on: Today at 02:15:20 PM 
Started by SuperSi - Last post by Toby
First sorry for lack of contact, it has been a busy time in Cornwall and bloody well done! So pleased for you and I had been searching the net all day to see the result and text Matt to ask if he had heard any news and was truly thrilled to hear you got a good placing and that invite. Well deserved.

 on: July 19, 2018, 02:51:55 PM 
Started by egg-custard - Last post by egg-custard
Feeling somewhat down today
My  holiday week has been on a nose dive since yesterday
Anyway hit the gym
Again a short session
Treadmill warm up 15 mins
Warm up squats then
107.5 for 5 sets
3 x 3 x 3 x 4 x 3 the best  5 rep set ive done (pb)
Then onto decline barbell close grip bench presses for
10 x 10
Then decline 40 kgs bench press for 50 reps
2 sets of 5 rope tri pull downs

 on: July 19, 2018, 12:07:43 AM 
Started by felix - Last post by felix
I trained Chest And Biceps today.


35LB DB,s X 10
46LB DB,s X 8
63LB DB,s X 6
79LB DB,s X 13
79LB DB,s X 9
79LB DB,s X 7
52LB DB,s X 31

28KG X 10
35KG X 10
42KG X 10
49KG X 10
56KG X 10


20KG X 10
25KG X 8
30KG X 6
35KG X 6
40KG X 6
45KG X 6

 on: July 18, 2018, 07:44:41 PM 
Started by DDG - Last post by DDG
Hi Dean!

Great journal! Thanks a lot.

How about your back? Do you still do high intensity cardio?

Hi Allan,

Thank you. My back? Is not great and I'm managing it as best I can. It's a lot better than it was. Still I'm unable to perform anything bent over or even involving rowing. All I do is pull-ups and chins and back extensions on the GHR machine. Regardless it still looks pretty decent and I haven't really lost anything. I'm more concerned about keeping healthy and sustaining this over time. I'm able to walk freely and push myself on my new bike.

And herein lies the answer to your second question: my high intensity cardio now comes from what amounts to interval work on my bike. This isn't designed but rather happens as I cycle around York, stopping for lights, recovering and then burning up again. So I'm getting decent aerobic exercise which is really positive. At the end my legs are shot and massively pumped. I'm trying to sustain one leg workout with weights per week. This was last night. No tail off in performance really. Still able to hit sets of 20 with 220kg. I could go heavier, it's in the tank, but I'm airing on the side of caution, naturally.

How is your training?

 on: July 18, 2018, 05:18:47 PM 
Started by DDG - Last post by AllanD
Hi Dean!

Great journal! Thanks a lot.

How about your back? Do you still do high intensity cardio?

 on: July 18, 2018, 12:40:53 PM 
Started by SuperSi - Last post by Maveric Matt
*Breathes out* Finally I can mention the prep in your journal!
Great to see you back (you also being at my 'local' show in the SW 9 years ago before I knew you doesn't count!) and loved returning the favour  Smiley
Team BP!  Cool

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