Posted at December 26, 2013, 12:17 am:
Welcome to my journal!. I am currently having a 1/4 life crisis and I have decide to lay down a simple but stringent routine to gain mass/strength. I am even deciding to give up heavy drinking on the weekend. I will do the following for the next month and each month I will update with new press max's and body weight/pics. Note I am not that interested in looking ripped, rather I want bulk and more strength.
I have done free-weight for a while, well not really... more so I do a few exercises here and there. Sometimes taking months off, sometimes just a few days. So it's time to get the motiviation up. 90% will be compound exercises with only one isolation.
I will get a before pic asap, I have to borrow a digital camera. Don't worry I hardly doubt I will change within the next week
My Current physical stats are
Height: 185cm (6ft 1/2 inch)
Weight: 93kg (205lb) Before meal and after "toilet".
Age: 24
Metabolic rate: Medium-high
Body Fat %: I am guessing around 15% but you can see the pics I will put up later this week and judge for yourself.
Here is my workout plan for the first next month.
--------------------------------------
Monday: Flatbench Bench Press 3x6-8
Triceip extensions 4x10
Bicep Dumbell Curls 4x8-10
Tuesday: Break
Wednesday: Bent Deadlifts 4x8-12
Seated Military Presses 4x8-12
Squats 4x15-20 *these squats will involve clean and press since my gym does not have a stack for a barbell. Hence the higher reps.
Thursday: Break
Friday: Same as Monday
Saturday: Same as Wednesday
Sunday: Break
------------------------------------
I will start this tomorrow and I will post up my inital lifts for the exercises. I can however give you two already.
Flat Bench: 242lb 6 reps 275: 1 rep
Bumbell Bi curls: 55lb 8 reps each arm
<-- I will add the other initials lifts here tomorrow when I start my Wednesday routine.
I have half decent general strength from martial arts training, so that helps. As each month passes I will re-evalue and customize the workout plan if needed.
I will post my diet plan next, anyway wish me luck, I am confident in big first month gains. Hopefully setting an online journal will motivate me more; with the added pressure of wanting to show results, hehe
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Here is my general diet plan.
Well, Day 1 has been completed.
I've decided to replace incline bench press with tricep extensions.
ur program is on the right tracks, but cd do with alot of improvements...
I appreicate the response celtic fan.
nothing wrong with that at all.
good luck bro
Thanks sword
Celtic when I was just doing a few exercises if I ha...
Well well.
I was having saw hands after barbell curls and deadlifts but a good ol...
Well, without resting I went onto my back/shoulders/legs today.
I've decided to add in Barbell back rows to my deadlift/military routi...
Well it is Saturday and I have to say I've pulled up more sore than an...
whoaaaaaaaaa nelly.
argh, HD was screwed, it managed to load today but I have to get a new...
Week 2 work #1 done.
Good news on the pic front.
Tuesday session is done.
Hey there bro,
Looks like you have a good program happening.
As those reading so far woudl know today is a rest day, but as promise...
How'd you know?
Yes I am from Western Australia How many weet-bi...
Workout 3 Week 2 Results:
(weight in kg = 2.
It's been a two days since my last update.
Week 3 Workout #1
This Wednesy I really have to get some good food ...
Needless to say I pulled up with some aches today, mainly around my lo...
Week 3 Workout #2 (Weight in KG)
Summary: bad start, good ending.
standing military presses are a good exercise
I usually do these when...
Thank you for your feedback.
Week 3 Workout #3
Summary: Casual and uncounted
Weight in KG
-----...
Just some thoughts:
Well today is a rest day BUT I have noticed one...
Week 3 Workout #4
Summary: Best to date, good form, PR's on all 3 e...
Week 4 Workout #1
Summary: records and repeat shoulder/back/leg day
...
Week 4 Workout #2
Summary: reverse order of exercises, triMANIA.
I am having some windows theme/hd problems and I cannot see what I am ...
I fixed my hard drive problem, thank god.
Huh? eor? Why are you posting a workout after yesterdays? Well.
Great that you are continuing to progress each workout with PR's! When...
Thank you for your words of encouragment Celtic
After tomorrow I ...
I've decided to not do a 5th workout this week.
Hello everyone! No, I am not dead I took a 3 day break (I have not mi...
I've decided on some week 9 goals and a routine change.
Week 5 Workout #2
Note: You may notice the arms lifts are a lot les...
That is fine what you said.
Thanks for the feedback Celtic.
I just realized, 3rd day in a row working out, but I am glad I worked ...
Nice workouts, GOOD PR's!
how long u worked out for in total
Thanks heaps for the support celtic
Before this routine I only use...
that is great, you are showing some great power potential.
Appreciate the compliments Celtic I am treating this as a lifestyle c...
Before I start I do have to note, I slept until 10am, I have friends o...
Time again for my back/shoulders/legs.
A small update before I head to work.
Week 6 Workout #2
Set Rests: 2-2.
hey mate, ive been reading your journal on and off for a bit now.
Hey Enka
7-12 exercises? Well that that is a large range.
well im not exactly "new" to bbing.
Holy Cow, how long are each workouts?? Nice work on the solid weight g...
oh k kool
yeah sessions usually take around 60 minutes.
ahah Thanks, and good luck to yourself
Week 6 Workout #3
Changes: I am upping every exercise I do to 5 set...
I did a weigh in today, 93.
niiiiice
dont let the cupboards run thin tho lol
fill up 2 weeks in ...
ahaha, yeah it is a nasty habit of mine (part blame because of my lazy...
Week 6 Workout #4
Weight in KG
Set rests: 2min Exericise Rests 3mi...
You got some very nice numbers man, keep up the good work.
Thanks man, it's a good start/base to work off now.
Week 6 Workout #5 (Bonus workout)
Weight in KG
Set Rests 2min | Ex...
Just a followup to the week.
wow u have one strong bench
Thank you Celtic atm I am working on speed on my positives.
Well, unfortunately I went out on Sunday aswell, and one thing leading...
Week 7 Workout #1
Weight in kg
Set rests: 3min Exercise rests: 3-4...
Just some fitness followups.
Week 7 Workout #2
Weight in kg
Set rests 2-3min Exercuse rests 3-4...
As planned I did a shop.
2 days break, it felt like 2 weeks aha.
Time for my weekly weigh in.
looking good bro.
Thanks once again for the encouragement Celtic
Things seem to be ...
Week 7 Workout #4
Weight in KG
Set Rests: 2-2.
ur bench press is really strong.
Atm it is 275lb (125kg).
whats ur 1rm military press.
No idea, well using lift/weight ratio.
First Sunday not feeling hungover.
awsome man.
Thanks heaps, I was really surprised about my dead 1rm today, I put 15...
you will be surprised how much u can really dead if u put force into i...
Wow, 80kg is impressive.
no, i just lift the weight from the squat bar and do overhead press.
Another day another week
Week 8 Workout #1
Weight in KG
Set re...
Week 8 Workout #2
Weight in KG
Set rests 1min-2.
GREAT PR MAN!!! you got a strong bench, very strong.
Thanks man! Appreciated
Yeah, my tris were shaking big time on th...
Wow, I woke up today and my chest was sore! Like it was a first workou...
Week 8: Miny Workout
I am going to add front and back squats into m...
I have to head off to work for a few hours, but oh boy.
Week 8 Workout #3
Weight in KG
Total time 50min
---------------...
you're definitely doing something right because you just keep getting ...
Yeah, I always try PR one exercise at least and that will cheer me up.
Week 8 Workout #4
Weight in KG
Total time 70min
---------------...
Keep at it.
Ta Crocop
I do feel guilty today though.
Week 9 Workout #1
(only 6 hours sleep)
Weight in KG
Total time 1h...
good workout, apart from your DL problems.
I think it was a combination of the lack of sleep and bad weekend.
periodize ur reps.
Sounds like a plan.
Week 9 Workout #2
Weight in KG
Total time 90min
---------------...
Week 9 Workout #3
Weight in KG
Total Time: 80min
--------------...
very sound workout.
Thanks once agian celtic Yeah it was a good solid workout, tomorrow I...
Good luck with it, keep going strong.
Thanks Crcop That's the plan!
Week 9 Workout #4
Weight in KG
Total time: 25min then 40min (expla...
very good workout, great PR's!
Thats one strong bench, right behind...
Yeah thanks, was probably my toughest workout to date.
Week 10 (time flys!) Workout #1
Weight in KG
Total time: 65min
...
solid workout.
Yeah, I guess after my failed 1rms I have felt a little set back psych...
Week 10 Workout #2
Weight in KG
Total Time: 65
----------------...
Week 10 Workout #3
Weight in KG
Total time: 80min
-------------...
I did a weigh in, 95.
Week 10 Workout #4
Weight in KG
Total Time: 50min (30min less than...
great workout and awsome bench press.
Thanks celtic Actually that workout highlight was my curl PR.
Week 11 Workout #1
Weight in KG
All exercises done with barbell
T...
400lb dead by the end of the year? wow thats pretty good.
Hey/thanks Enka, nice to see your input I am surprised at my success ...
hehe nah thats heaps good your trying to pull 400lbs.
yeah for the bench I would have to hit 125 3-4times to press 135-140.
Consider me subscribed, between us and Celticfan we're in the same bal...
hehehe, we could be called the "KG Trio"
Thanks for you...
Week 11 Workout #2
Weight in KG
All exercises with barbell
Total ...
Nice one, well done on the PR's.
Nice work EoR.
Thanks bigbrit
Hey daveske, good to see a new face here Thanks fo...
Train in your garage, nice one.
damn no spots and ur doing those heavy ass benches with 3 reps sometim...
Bigbrit: I have 2 25kg plates, and 2 15's 2 10's and a bunch of 5's 2...
Week 11 Workout #3
Weight in KG
All exercises done with barbell
T...
Damn man, your numbers are going up and up.
Good in all areas there mate, i like the rows nice weight.
Thanks for your comments guys!
Crocop: Yeah, at the moment I am on...
Week 11 Workout #4
Weight in KG
Exercises done with barbell
Total...
Pulled up ok today, neck was a little sore but that was about it.
Week 11 Workout #5
Weight in KG
Total time: 40min
* this work...
Front squats are good, awkward & bloody painful, but good.
Yeah, they feel good.
Being impatient and not wanting to wait until Tuesday's chest/arm rout...
Week 12 Workout #1
Weight in KG
Total Time: 75min
Exercises with ...
very good workout.
Strong strong strong, damn!
Thanks heaps bigbrit!
Week 12 Workout #2
Weight in KG
Exercises with barbell
Total time...
Good workout there mate, lovely bench too.
Yeah for my bench soon I am going to have 111.
That's a good weight for bench, the last time i was flat benching my 1...
You got me interested brit, if you can incline 105 for 4 then you shou...
I'm pretty sure it won't be immediate, but once i've got a few weeks u...
Yeah, we should call him celtic"the leg"man I guess I shoul...
great benching strength man
Thanks sword chuck, it's slowly getting better.
Week 12 Workout #3
Weight in KG
Exercises with Barbell
Total time...
Good plan with the deads, it's what i'm trying so i can get 180-200kg ...
Yeah thanks brit.
and there's me just thinking about 200k, fukc.
ahaha
One day brit we will be warming up on bench with 180kg and b...
My only life goal is to get good enough to compete and hold my weight ...
Interesting, never knew you wanted to compete, good stuff
What wei...
Strongman, just want to lift big weights, well more than my dad used t...
Week 12 Workout #4
Weight in KG
All exercises with barbell
Total ...
130k bench is monster mate, well done.
Yeah thanks, WITH a spotter I think I could of got up 136.
Before I head to bed I am going to lay out my new plan for the rest of...
I couldn't do that, i get muscle soreness for atleast 4 days min.
My muscles recover pretty well/fast.
Well after 2 1rms in the last 3 days I pulled up 90% today.
Week 13 Workout #1
Weight in KG
Exercises with Barbell
Total Time...
Good solid workout there.
Thanks!
I put a 5kg weight at the bottom but it still lifted UP aha...
Instead of Tbar rowing standing, have you got a bench?
If you have t...
I do but not a plain bench so I cannot do that technique.
Week 13 Workout #2
Weight in KG
Exercises with Barbell
Total time...
Week 13 Workout #3
Weight in KG
Exercises with Barbell
Total Time...
Good workout bro.
Thanks celtic, ltns
I am doing them pretty light.
strong lifts as always EoR.
Thanks Dave!
I take it to the top of my chest/collarbone close to ...
Lifts are looking good man, keep it up.
Ta.
Week 13 Workout #4
Weight in KG
Exercises with Barbell
Total time...
Week 14 Workout #1
Weight in KG
Barbell Exercises
Total time: 75m...
do you do those t-bars on a machine thing or just with a barbell?
Just think of the weight you'll be shirting in 2 years, if they decide...
Probably only ever be a raw lifter.
jeez 80kgs is pretty good.
Yeah that is with the barbell but I halved the weight since its on a p...
Yeah that is with the barbell but I halved the weight since its on a p...
Week 14 Workout #2
Weight in KG
Total Time: 65min (el fasto)
--...
thats some strong benching.
Good CG, i spotted a guy doing 110kg's today.
Actually after looking at other peopels CG (wondering why it was so mu...
great workout.
Thanks celtic
Week 14 Workout #3
Weight in KG
Total Time: 70min
-------------...
Nice lifts EoR.
I took out upright rows anyway, just not worth the risk
Overhead ...
jeeeeezus christ.
ahah yeah, it is hard to nail it right.
Keep it up.
Thanks crocop, that's the key to success
Week 14 Workout #4
Weight in KG
Total Time: 80min
Note: With wo...
Alright workout.
Yeah, next week should be ok with more sleep.
Keep it up man, your poundages are great.
Looks like the overhead squat does take some getting used to huh?
D...
Thanks again you guys for the great support!
I am amped to have a...
haha i got the same thing.
Week 15 Workout #1
Weight in KG
Total Time: 60min
-------------...
That still looks like a good workout to me mate, i hope things sort th...
yeah, that's what usually happens.
Good news, this injury is not as bad as I was dreading yesterday.
Week 15 Workout #2
Weight in KG
Total Time: 75min
-------------...
Pretty hardcore only 4 days rest since last benching.
Thanks Brit, was nice to get some new PRs after a slow start
Week 15 Workout #3
Weight in KG
Total Time: 70min
------------...
Pulled up today with some left hip pain, but very minimal.
Big weekend, we had some friends from across state over and I ended up...
Man your poundages seem to keep getting better.
in quote
Haha thats awesome! Dirtbiking!
I bet it felt good to lift that 60 in...
Thanks for the encouragement! Yeah, I only tried it out of curiosity (...
Mate, that kicks ass.
Thanks Brit
Yeah, I responded well to it again.
When I read through some of your posts, I must admit that I felt more ...
My father (fortunately is alive) also is a heavy smoker, he has that s...
Week 16 Workout #1
Weight in KG
Total Time: 60min
---------------...
Im sure it was just that workout.
Yeah, thanks for the support.
Well, I am doing it again.
Good military press, i want 60k sets tomorrow.
Yeah I was reading up on some interesting articles, some saying to not...
There's plenty of variations may be do a search to see if one takes yo...
Week 16 Workout #2
Weight in KG
Total Time: 90min
-------------...
That's a killer bench session there mate & 125 will come, i mean 1...
Thanks brit, hopefully I can get a triple 125 by the end of the month,...
jeez 125 x 3 easily coming soon eh?
Im gonna be alternating barbell...
Well basically, first time seeing bench was on a BB and in pl and ol t...
hmmm , i think my imagination is screwed or something.
Here it is! My new higher volume back/shoulder day.
hehe like the volume, must have gotten a real good pump!
I think ur l...
hey mate!! tho's are some good sizes in weights coming along!, from th...
Yeah, it felt quite awkward.
[quote=EoR]
Standing MP:
60x5x1
60x4x1
65x3x1
*Quite good for suc...
Thanks brit!
Rowing comp? I may be a little behind you but.
What's your 1rm on Military press??
Not sure, I've done 65 for 4 a week ago.
Week 17 Workout #1
Weight in KG
Total Time: 65min
------------------...
looking good.
Pretty solid there EOR.
Ta Brit.
Solid workouts.
ahaha, so I am the guinea pig now?
I go ATC (ass to calf).
hehe bloody strong guinea pig.
Week 17 Workout #2
Weight in KG
Total Time: 65min
------------------...
Is the shoulder pain muscle pain? as in do u feel a tightness/cramping...
It's not concentrated pain, over a small "area" from my top ...
hmm.
The weight is quite light and I've dbl checked form and it's textbook.
hehe ur turning into a colour slut too! It makes it easier to read the...
Yeah, certainly does when you put the right colors together
While ...
Impressive mass u got there.
I would say I have dropped some BF yes, eating healthier and working o...
Week 17 Workout #3
Weight in KG
Total Time: 65min
------------------...
Onto ur workout, hehe seems u gunned it.
Yeah, 40min of that is Flat Bench.
Well today after our work party I decided to try that exercise I meant...
Wow thats really interesting how 2 exercises can stuff u up so hard? W...
I did these 2 as fast as I could.
u train deadlifts last? did u always?
Iv kinda platued right now, b...
Yeah, I always used them last (check my journal history, always listed...
Week 17 Workout #4
Weight in kg
Total Time: 65min
------------------...
Well, Telstra Rally is over and so is my friends birthday.
Bring it on hahaha.
solid workouts.
Ta Dave
My deads are not too crash hot really, when you compare t...
Don't know i'll take it week by week, if i can get a few weeks under m...
How do you get the colour and bold on your text?
Yeah Christmas time is the quick "what can I do before next year!...
Week 18 Workout #1
Weight in KG
Total Time: 55min
-------------...
Very solid workout there.
Yeah, trying to get the good blend of speed strength and endurance, bu...
fast solid workout good work on benching.
Nice workout mate, check those hammer curls!
Ahah thanks
I surprised myself, I had pretty strong biceps from st...
I'd say 100k is right up there with your other lifts.
I guess they could help rows, anythings extra is a bonus But yeah, I ...
Week 18 Workout #2
Weight in kg
Total Time: 65min
------------------...
Absolutely massive workout.
Niiiice MP PR, +5k.
Thanks for the encouragement! Yeah this week I said to myself, it's PR...
well done on the PR's mate , really got me shocked :O
looking great w...
Thanks drids, slowly trying to get the weaker areas up to par on other...
Week 18 Workout #3
Weight in kg
Total Time: 70min
-------------...
superb buddy.
Fukcing hell, check those hammer curls!!!
Man it's been ages since i ...
Thanks heaps for the encouragement!
I do them standing up, strict ...
Shiiiiit.
haha yeah, surprised myself! Love doing them.
Week 18 Workout #4
Weight in kg
Total Time: 48min!
-----------------...
Well, it's official.
WOw, im especially impressed with ur workout yesterday.
Thanks for the comments, yeah it was tough but I made myself do it.
Week 19 Workout #1
Weight in kg
Total Time: 50min!
------------...
Nice workout.
lol, nice response Dave.
Well, something different happened today.
Ah, gotta love Australia
Week 19 Workout #2
Weight in kg
Total Time: 75min
------------------...
Pretty consistent workout there.
Yeah it was, felt fun.
hehe ur thinking about 80 already?
woow.
Got to be hopeful
I started my MPs seated, and it's not hte same f...
Well, I had a back/shoulder day yesterday but I decided to get my 2 da...
Very intresting don't you think it's horses for courses though, i mean...
Hey Brit! Ltns! Was wondering where you have been!
Yeah, I am still...
Well, I got back from work, in the last 12 hours I've had one bowl of ...
Hey, thats a really good workout, especially since u had more reps in ...
Yeah, I was too rushed at work to have time to grocery shop, so my who...
I've got something special for my subscribers today!
Week 20 Workout...
Strong workout for 35minutes!
Are u planning on breaking PR's ever...
Thanks!
Only on the heavy days which 2/4 workouts per week, and it d...
Week 20 Workout #2
Weight in kg
Total Time: 68min
-------------------...
SEE CAPS
Good job EoR, as usual ay.
thats some solid bb rowing EoR.
yeah im loving the increased volume
Thanks Brit Was a good workout, my delts are getting stronger and I a...
It would not let me do 4 quote responses in a row on one post, here ar...
Week 20 Workout #3
Weight in kg
Total Time: 50min
---------------...
good workout bro.
Yeah, I was light this week with benching.
Yeah man that is still well solid, 100k+ sets for 5 reps, awsome bro.
Nice and "easy?" workout
hehe iv noticed ur CGBP has bee...
Thanks for your comments
I've done CG 90kg for 5 2 weeks ago, but I...
man these big ass threads need a 'the story so far' summaries every pa...
Hey there Desire4dumbells, nice to see a new face around here Thanks ...
Come to think of it.
its funny he has a better bench than me yet my close grip (same distan...
Yeah that's always been the case hey celtifan? Only reason I can think...
hm, ill have to be the black sheep and say i think the way ur doing it...
Week 20 Workout #4
Weight in kg
Total Time: 65min
-------------------...
IN CAPS
haha nice workout.
*puts his willy up dave's shite ur"
Thanks for the comments guys!
In other news, I did something bad I h...
hahah
The compliments would have been well worth it IMO
Damn...
Mate those lifts are sick as fukc, MP is well impressive and those row...
Ta brit I just fnished watching Black Hawk Down and logged on to read...
Week 21 Workout #1
Weight in kg
Total Time: 60min
------------------...
nice workout!
personally i reckon u shuld up the weight to 80 and spe...
Thanks Dave.
Wow check you, i'm looking foward to the next couple of months then to...
Yeah, I am hoping the same.
OOOOOH me too!
I'll attempt 70k tommorow in my last set so we'll see.
Well I just got home then, I was up at 5am so no workout today Tomorr...
and i got pissed again last night, looks like it's tomorrow then.
Week 21 Workout #2
Weight in kg
Total Time: 65min
-------------------...
in quote
Thanks for the feedback! Bad luck about late night studying I am a p...
Week 21 Workout #3
Weight in kg
Total Time: 70min [5min post stretchi...
IN CAPS
Man this day has always been my favorite of yours to watch, v.
Thanks for your comments celtic! Not sure what I am atm, I seem to hav...
Thats a very good workout, have no idea why u would feel down after it...
Thanks for the encouragement Dave! No idea, I guess I was just iffy ab...
Week 21 Workout #4
Weight in kg
Total Time:72min
--------------------...
Good stuff mate, especially the MP PR.
Thanks brit
Yeah, I am not training deads directly.
Nice workout! Impressive MP's, but bad luck on the 80 fail.
Yeah thanks, I knew kind of I would not do it, but at the end of this ...
I've decided to shock my body and do a mega high intensity 5th workout...
10 reps with 100k, just another day at the gym.
in quote
Thanks for the specific feedback!
Yeah my OH extensions are pretty...
if u want a high cal carb drink (am talking like 1000 cals) plus like ...
Awesome, I'll buy some porridge and blend it in milk with bananas.
Week 22 Workout #1
Weight in kg
Total Time: 75min
-------------------...
Damnnnn, a hard earned rest day!
I see all ur raises are progressin...
Yeah, it is!
Yeah I hope my delt strength increase translates a bi...
Still big no.
Thats the complete opposite for me.
Not sure why, but side lats are definitely harder for me.
Week 22 Workout #2
Weight in kg
Total Time: 70min
---------------...
Impressive DB Flys for sure!
I do 20's on incline and thats hard as ...
quote
The whole session is well impressive but this leaves me fukcin astound...
daveske: Impressive DB Flys for sure!
I do 20's on incline and thats...
Week 22 Workout #3
Weight in kg
Total Time: 70min
---------------...
quote
OOOOOOOOOO EXCITING.
Thanks for the comments celtic and brit! After this week I will have d...
Yeah as i know you can do more and really it's the only lift your not ...
Well, in theory yes My shoulder strength has greatly improved.
Week 22 Workout #4
Weight in kg
Total Time: 75min
-------------------...
In quote
Thanks for your comments.
Niiiice, i love that shit.
Low volume 5th workout, just 2 sets.
Blinding workout, all PR's amazing.
ahu got the juice comment.
Wow impressive front Bar raises.
Appreciated the comments brit and dave!
Brit: Yeah that 8 felt pret...
Week 23 Workout #1
Weight in kg
Total Time: 65min!
--------------...
Well, I got home.
Lifts seem to be either staying consistent or even lifting even with a...
Yeah, 4 days 4 workouts and I was hitting last week PRS.
Week 23 Workout #3
Weight in kg
Total Time: 75min
-------------------...
IN QUOTE
Thanks for the comments! I could of done more on 120 but my locking ou...
Its good to see u constantly changing ur workouts slightly from the in...
Week 23 Workout #4
Weight in kg
Total Time: 80min
-------------------...
..
Careful you don't burn out, it may affect your PR attempting.
Thanks for the comments Celtic and Brit
Celtic: At the moment I am w...
Good articles in January Flex magazine on diet and such if you fancey ...
Might check into it.
I started this workout at 9pm.
Before I get into my workout, I have to mention 2 things.
Hmmm, only you know how YOU feel bro.
Thanks for your comments brit I guess it's been quiet lately with the...
BIG NEWS!!!
I went to the fitness store, bought 2 20kg plates 2 5kgs ...
Wow nice one dude, bet it all looks good.
It's a Kambarra Bench.
Week 24 Workout #3
Weight in kg
Total Time: 90min
-------------------...
I said I would 1rm deads on Saturday since yesterday was heavy bench.
Great progress and NICE oraganizational skills with your journal!!!!
Thanks madden, appreciate your comments
It's been great progress a...
kev
Hey Kev
Thanks for the comments, I was pretty happy about deads an...
Well, I woke up today and my back and traps especially were really tig...
Wow looks like i'm gonna have to get my skates on.
Get them on Brit
Thanks for your comments, my routine now is more...
Oh man, I've had a crazy last 3 days.
Before I do my workout, I organized some pics I took.
Week 25 Workout #1
Weight in kg
Total Time: 90min
---------------...
Wow very impressed with ur Dl.
Hey dave! I was guessing you were busy with Christmas and all Thanks ...
Im loving ur volume!
I, however have decided to drop a bitta volume i...
Yeah I am motivated but even now I am realizing how hard it is.
Yeah totally agree on the volume there bro, your obviously keen to use...
Hey brit Full body workouts?! I hope that was a joke
Too many ex...
Week 25 Workout #2
Weight in kg
Total Time: 90min
---------------...
Nice workout!
Were u a bit tired or something? Seems like u were goni...
Yeah man nice workout, i hope it all wotks out for you.
BigBrit:
Thanks for the comments, yeah it's high volume but I may b...
Week 26 MONSTER Workout #1
Weight in kg
Total Time: 90min
-----------...
Congratulations with the massive bench! I could so see u doing 144 tho...
Thanks Dave
Both will help, the CG is really to help my lockouts b...
God damn that i sone massive workout, well done on the bench bro.
Thanks for the comments brit
Was great to set so many PRS.
Week 26 Workout #2 Back+Shoulders
Weight in kg
Total Time: 90min
----...
Well done on the PR's, rows are creeping up again i see!
So you don't...
Thanks Brit
Yeah they are, at that level even 2.
Damn ur strength is climbing like there is no tmorow.
Yeah, I am hitting a cycle turn of PRS now, but we all know that will ...
Yeah, I am hitting a cycle [not juice, cycle as in the pattern ] turn ...
Week 26 Workout #3 Powerlifts
Weight in kg
Total Time: 60min
--...
in quote
[quote=EoR]Week 26 MONSTER Workout #1
Weight in kg
Total Time: 90min...
jeez man you're going hard.
quote
Thanks for the comments guys, it's been a good last 2 weeks.
What is this PRN Cycle u speak of? i noticed a few changes to ur progr...
PRN? You mean PRs, just meaning I plateu for like 1 month then I hit h...
Week 27 Workout #1 Chest+Arms
Weight in kg
Total Time: 90min
--------...
jeez EoR.
lol enka.
Thanks for the comments
Nah man, I am all natural, you know me.
holy crap u pr'd in like every excercise.
Thanks Dave
------------------
In other news, I pulled up a lit...
Week 27 Workout #2 Shoulders+Back
Weight in kg
Total Time: 95min
----...
very nice workout and those bb rows blow miens away
Thanks Cya-later-ese
They are half decent but I want to be hittin...
Yep dead right mate, i can't let you get too far ahead of me!
Impre...
Thanks for the comments brit Next time I am going to throw in rows 3r...
R u on some kind of drug!?!?!?!?!??!?!
Great work EoR u have the e...
Oh man, I was so close today from a major injury.
Gutted man, shame it was going so well too.
Yeah, 8x3 on deads is out the window.
Well, I have bad news and good news
The bad news is I've had a sho...
Shame about the injury but good to see you know when to rest bro.
I doubt he would do an online journal, but I told him to log down what...
holy shit who deadlifts 160kgs on their first try.
It was the 5th set, the weight was not the issue, I had finished 3 pul...
wow that was a quick workout, under half an hour.
Week 28 Workout #1 Chest+Arms
Weight in kg
Total Time: 80min
--------...
They all count and you can't set a PR every workout bro.
Appreciate the comments Brit
It's just frustrating since I SHOULD be...
Dont be too hard on urself EoR.
wow u have an amazing back and 110kg bench x5 is awsome.
Thanks for the encouraging replies.
Yeah PR country is a hard place to get into atm.
lol
Judging by your comeback workout I think yours will be renewed...
Week 28 Workout #2 Shoulders+back
Weight in kg
Total Time: 65min
***N...
Damn good workout bro, shit, just when i thought i was catching you.
Heck of a workout EoR.
woah man u recovered from that slump so quick.
kev
Thanks guys for the encouraging responses.
Week 28 Workout #3 Chest+Arms 2
Weight in kg
Total Time: 80min
-------...
Your workouts just seem to go on & on, how have you found your end...
quote
Nice workout EoR, don't know how you can lift for that long.
Thanks for the detail replies everyone! Really helps having several op...
Week 28 Workout #4 Shoulders+Back 2
Weight in kg
Total Time: 65min
**...
Looking strong bud.
Good for you mate, well impressive and just as i thought i could have ...
AWesome workout EoR.
Thanks for the comments guys! Thankgo dI have been pulling these good ...
Week 29 Workout #1 Chest+arms 1
Weight in kg
Total Time: 80min
------...
Thats awesome u use a tennis bag for ur dips!
hahaha thats some har...
Nice sesh mate!
Well done on the PR's especially Dips and chins.
Nice workout EoR.
More volume? Are you insane? If by that you mean more reps on some se...
After reading some information and talking to some folks I've decided ...
Depending on who you ask? Maybe.
Week 29 Workout #2 Back+Shoulders
Weight in kg
Total Time: 60min
----...
I think u got a great new layout going there EoR.
Yeah thanks.
quote
Thanks for the comments celtic.
Week 29 Workout #3 Chest+Arms 2
Weight in kg
Total Time: 60min
--...
WOw thats a very nice workout.
Nice workout EoR! Bet your arms were so tired your knuckles were drag...
Ta homelifter.
Ok some new changes.
Week 29 Workout #4 Back+SHoulders 2
Weight in kg
Total Time: 60min
...
Just a quick note.
I'd be happy with the workout matey, especially MP & Rows, very ni...
Ty brit
Do bb? Yeah you would like that wouldn't you! Stop all my ...
I agree with Brit that everyone looks at themselves at some stage and ...
Me too mate, i wish i didn't piss my early years up the wall.
Week 30 Workout #1 Chest+Arms
Weight in kg
Total Time: 1hour
--------...
So did you see a white light?
hahaha weird on the inc front, been th...
Thanks Brit
My CG is really strict, elbows rubbing against side th...
wow strong benching.
I wish i could get up 125 for 3 reps and be disapointed i failed the 4...
Week 30 Workout #2 Back+Shoulders 1
Weight in kg
PRs in GREEN
Total Ti...
wow ur shoulders are getting very powerful! and those bb rows are AMAZ...
Breaking the 100k mark is always special.
AWesome MP's EoR.
Thanks Dave!! Yeah, the MPs are coming along now! This new routine is ...
do my comments motivate u btw.
lol, all comments motivate me to do better
Week 30 Workout #3 Chest+Arms 2
Weight in kg
PRs in GREEN
Total Time: ...
Yeah your right that kicked ass, good to see your Inc and dips coming ...
Thats an oustanding workout right there.
Thanks for the ultra nice comment Dave and brit
Brit: The CG PR was ...
I only went back a few pages but what is your highest CG lift?
Umm as in 1rm? I've never tried, no point really.
Is it normal for a CG to be so close to normal Bench?
I wouldn't say 35kg is close *shrug* It's not something I would try a...
Week 30 Workout #4 Shoulders+Back 2
Weight in kg
PRs in GREEN
Total Ti...
kev
No you can't complain!
Wow, thanks for the kind and motivating comments guys! It's great seei...
Week 31 Workout #1 Chest+Arms 1
Weight in kg
PRs in GREEN
Total Time: ...
kev,
Thanks for the positive comments Celtic.
Week 31 Workout #2 Shoulders+Back 1
Weight in kg
PRs in GREEN
Total Ti...
good luck on your goals.
Thanks awd, I will definitely start doing some of those
kev
Deadlifts rule there too.
yep and at least i came clean!
lol guys!
Ok, I am not on steroids.
girls just wanna have fun dont they bigbrit.
am not over the mood.
lol now I know you are joking
I am more motivated to get more PRS no...
Good news, I woke up today and my right shoulder feels 100% fine.
Week 31 Workout #3
Weight in kg
Total Time: 60min
-------------------...
kev, guess the steriods r working eh
Shit I jsut realized! The CG was 95kg not 90 ahah! *makes changes*
...
Strong as usual mate.
Thanks for the comments brit
With my warm-ups, since it's a home g...
I've decided to sum up my progress so far so I can easily flip back an...
I am still on for tomorrow's shoulder+back workout but I am announcing...
sorry for the short comment but im strapped for time.
I was but the floor bits are too narrow for my stance and shouder rlen...
Week 31 Workout #4
Weight in kg
Total Time: 50min
-------------------...
Havent stoped in yet EoR but great results man.
It's good to hear form you calvus Thanks for the comments, I have a l...
keeeeeeev
Thanks for the comments Kev! It was ok but everything just felt extra ...
Man.
Anytime, and thank you for the kind words.
Week 32 Workout #1 Chest+Arms
Weight in kg
Total Time: 60min
--------...
Bloody bench boy at it again.
That was incline, that was below my PR because I PR'd the flat bench a...
Week 32 Workout #2 Back+Shoulders
Weight in kg
Total Time: 60min
----...
kev
Thanks for the detailed comments kev!
Highlight was the deadlifts, ...
Easy to over look the fact that that was a good sesh considering what ...
Your only as good as your weakest lift and that was impressive.
Just back from jjj.
Thanks brit for your workout comments!
I get you about the weakest ...
Week 32 Workout #3 Legs
Weight in kg
Total Time: 45min
----------...
Ahh, get about the calf raises now.
Hey brit, cheers for the comments!
I did the calf raises with the ...
Week 32 Workout #4 Chest+Arms 2
Weight in kg
Total Time: 60min
------...
Lookin solid still on the bench man.
BUt in comparison you should be able to dead lift loads more than benc...
Yeah, it's just that originally I thought bench would be my golden exe...
Well today is a rest day but I was browsing through some junk files an...
Are you shy?
no hes a wanted rapist
What do you mean?! That's my real face! What did you think of my Thu...
kev
lol thanks for your interesting comments kev
My flat bench isn't t...
Week 32 Workout #5 Shoulders+Back 2
Weight in kg
Total Time: 40min
--...
You cant expect blinding progress all the time, gp for the deload and ...
Yeah, not blinding but this was progression the wrong way.
Week 33 DELOAD Workout #1 Chest+Arms
Weight in kg
Total Time: 50min
-...
kev
also here is some info abt deloading
Mujika et al.
Thanks for the comments Kev! Was a nice and light workout! I am not go...
Week 33 DELOAD Workout #2 Shoulders+Back
Weight in kg
Total Time: 40mi...
Back to loading eh? Enjoy while you can.
Yeah, my PR is 80x2, I had a huge plateu around 60kg and now it's arou...
woah dude sorry i havent been posting, but i jsut got back and man ur ...
You just get back from holidays?? Bet you had a good time
Thanks for...
Nice workout, interesting to see if your back to winning ways soon.
Thanks for the comments brit It's been fun these deload workouts, a l...
Woah, wait a minute.
how long u trained again
Appreciate the detailed comments! I have shit genetics trust me! I've ...
Week 33 Workout #3 Chest+Arms 2
Weight in kg
Time: 45min
------------...
Yeah good stuff, straight back in to PR form.
Will look forward to a 155+ bench
Appreciate the feedback big and dave
Bigbrit:
Yeah bench is going u...
hmmm i personally wouldnt sacrifice incline bench for CG!
Incline ben...
eor = beast.
lol, slowly getting there Paul
Appreciate the comments and it's a...
Week 33 Workout #4 Shoulders+Back 2
Weight in kg
Total Time: 50min
--...
kev
Thanks for the comments Kev.
gd job on PRs man.
You have some impressive back strength! 130 rows for 5 are just unbel...
Hey there ukstrongman, thanks for the compliments.
Strapless 130.
Funny you should mention that, basically I am training for strength an...
There's no rush, I agree! If you push it too much too soon, injuries ...
Hehe i think ur too caught up with stuff nowadays when u DONT Pr.
Hey EoR.
QUOTE.
Holy chit man.
nice workouts, for sheezy.
AWESOME workout bro, your a monster, keep it up.
Wow, I got back home from a night out [I did not drink] and was surpri...
Week 34 Workout #1
Weight in kg
Total Time: 40min
-------------------...
How did you like the incline close grips? I know what you mean about ...
wow gd job man.
kev
nice workout.
Thanks KING, but my next one will be a lot better
------------------...
Week 34 Workout #2
Total Time: 60min
Weight in kg
---------------...
I wouldn't be too hard on yourself about the PR thing.
good workout mate.
I'd say the switch up will probably work, but i can't refer back enoug...
gd job still bro.
Thanks but it was a bit of a shocker
Ok guys, time to get into westside [not fully but close enough] now.
One thing to consider.
Yeah you are right, that indirect training worked great for my deads f...
Woah ur workout program seems very nicely layed out and planned.
Yep, it's time to move on
The routine looks good mate, i'm not really in too much of a position ...
yeah, but the big differences is the cycle of assistance exercises and...
You have a great plan there now EoR.
Thanks aqua
You might might aswell, we can be called the WSB bros
WSB seems to be THE way now, i may join you all, i may take cutting se...
I know, what a learning/strength curve
It's great, now I've set a ...
EOR'S WSB ROUTINE
DE Bench Day, Week 34
Weight in kg
Total Time: ...
look gd man.
Cheers kingcarlos
im assuming your barbell rows are 45 degree ones? cos if you're pullin...
Looks solid man.
Hehe thanks aqua ME days are Mon/Wed, but a DE deadlift is on Saturda...
Nice workout EoR.
Nice solid "first" workout EoR.
Thanks Dave, why the "first" quote? It's my first WSB day! ...
I don't see how you row that much either.
lol, why would I lie? I have a strong middle back, it's also the bigge...
No I'm not saying you're lying, I'm saying I don't understand why my B...
lol I wasn't saying you were saying I was lying, I was saying why woul...
Lost a kilo ay, a kilo is a piss.
Hey brit! Thanks for the comments
17.
No need to start a new journal.
lol, perfectly thought out! If one day I start going BB I'll then make...
lou simmons is my hero.
Cheers Paul
Yeah, I have some good expectations now.
EOR'S WSB ROUTINE
Week #34 DE DEADLIFT DAY
Weight in kg
Total Time: 1...
Good stuff, sounds like your really feeling the change mate.
damn gd job bro.
Thanks carlos, though a few are new exercises and need working on.
nice workout.
Sumo deads.
You know EoR, you can use Military presses as one of your ME exercises...
Nice workouts EoR.
Thanks for the comments dave! 110kg is 60% [can have it anywhere 50-60...
I thought it was 5lbs.
lol I wish, then I might be lifting something decent
----
I'v...
EOR's WSB ROUTINE
ME BENCH DAY Week #34
Weight in kg
Total Time:35min...
still a hardcore session bro.
session looks ok, seems pretty cruisy.
Yeah it was cruisy, glad you noticed
I meant incline bench press, ...
get your head into where it needs to be.
Yep
This was a one off with the food, I did a $400 shop today and ...
400? did u buy the whole bloody shop?
lol nearly, I basically doubled and tripled up on everything.
lolol 400$ worht of groceries? i have 3 people in my house and we go t...
I wouldn't say weak lifts.
$400 worth of food would bankrupt me very fast!
SEE CAPS^^
Thanks for the exercise comments ukstrongman! But watch out for them n...
EOR's WSB ROUTINE
ME DEADLIFT DAY Rotation 1 Week #35
Weight in kg
To...
Great to hear you're enjoying yourself.
gd job on SLDL and RDL bro.
wow that session looked excellent.
Nice going on sumo deads mate, 160 is imprssive considering it's only ...
Thanks dave, but those pull-ups sucked if you consider my PR 3 weeks a...
Cheers, it's working my weaker areas.
That is some heavy weight EoR.
Great workout bro, now those are some dang strong lifts.
kev
Cheers for the comments, I never knew you did sumo deadlifts? Feels so...
If you are a wide squatter, sumos are a great help for your abductors ...
Pfft, yeah yeah.
Just a few things.
EOR's WSB ROUTINE
DE BENCH DAY Week #35 Rotation 2
Weight in kg
Total...
Great workouts.
Good work on the PRs!
ps.
Massive rows.
Nice workout! Loving the rows.
wow EoR i thought u juz lift yesteraday haha.
Cheers
lol yeah, I should of taken a one day break but I felt ener...
Great numbers on that workout.
Big aims there mate, Celtic alwasy went on about genetics, this is bla...
Cheers for the comments brit I am not sure what you mean by bracs and...
Great workout bro, good work on those PR.
Thanks young_squatter, was good to get some PRs in the bag
Left side of screen.
http://www.
EOR's WSB ROUTINE
DE DEADLIFT DAY Week #35 Rotation 2
Weight in kg...
Good work on RDLs mate
haha yeah i saw that little asian girl smas...
Cheers enka
Yeah, I saw that too and my jaw dropped when they disp...
Nice clean and press!
Do you push press or split jerk it?
It says push press
I push press it, I know you can jerk more but I ...
ah gd numbers here bro.
Very nice numbers there my man.
Thanks there FSU, I am starting to get the lagging exercises catching ...
Quote.
lol brit, I like your editing of my shopping list Number 6 sounds fin...
try push press out the rack (once you get one) to work on this
Pretty solid DE workout EoR.
good.
Lol straight to the point eh? Cheers squat
oh i think i know what ur talkikng about.
Nice speed work on deads EoR.
Ok, you have your clean [which is bringing the barbell from the floor ...
Precisely aqua But we always get our revenge when ME days come along ...
I've come up with an idea.
ooooh! i get it!
Thanks EoR!!
EOR's WSB ROUTINE
Week #35 ME BENCH DAY
Weight in kg
Total Time: 50mi...
Still looks like a solid workout bro.
gd job bro.
looks fairly light for ur standards on an ME day but as u said, long d...
lol, yes Sir! Efforts will be tripled!
The incline benching was fine...
yeah actualy the incline was pretty heavy.
lol are you kidding? It's miles off Week 24 I did a 141.
oh oops.
lol I even have to now and then search back to remember what PRs I had...
EOR's WSB ROUTINE
Week #36 ME DEADLIFT DAY Rotation 2
Weight in kg
To...
Awesome workout man.
Cheers Cal, yeah they are quite fun and really work my weaker areas, p...
excellent! PR on sumos! they seem pretty heavy and its only been a few...
Cheers Dave! There was room for more! Though naturally the previous tr...
Nice workout EoR.
Cheers, that was a sumo dead but A lot weaker than my conventional.
AWESOME WORKOUT bro, Great job on those deadlifts.
[quote=EoR]EOR's WSB ROUTINE
Week #36 ME DEADLIFT DAY Rotation 2
W...
ah found it.
I knew I should of not put camourflage netting over my journal
Gla...
EOR's WSB ROUTINE
Week #36 DE BENCH DAY Rotation 3
Weight in kg
T...
Nice workout man! Glad to see you benefiting so much from the Westsid...
Thanks Aqua! It's early days but I am feeling fresher in strength afte...
Yeah, like I said, 280 +
Seriously though, 308 is outstanding, at ...
heheh
Cheers, it's my golden exercise.
ah good to see u are improving and keeping the speed.
hjoly shit 100kg x 22 on rows.
looking gd EoR.
Thanks Carlos!
Yeah it was good to get some PRs but I won't too oft...
Good stuff mate, nice to see your settling down with the routine.
very very very nice.
Thanks KING!
EOR's WSB ROUTINE
Week #36 DE DEADLIFT DAY Rotation 3
Weight in kg...
I don't think you have to look at solving the issue with press mate, s...
wow powerful stuffs here bro.
lol, cheers carlos
Well, things have not gone to plan due to work and social commitments.
Mate you have my sympathy, i've been in a bit of a rut of late, really...
ah EoR and brit.
EOR's WSB ROUTINE
Week #37 ME BENCH DAY
Weight in kg
Total Time: 45mi...
that workout is under par but considering everything it wont take long...
ll look gd bro.
Nice numbers although your on deaths door mate, now post in my ****ing...
lol brit.
EOR's WSB ROUTINE
Week #37 ME DEADLIFT DAY Rotation 3
Weight in kg
To...
Really good stuff, good PR's and heavy heavy weights.
wow harcore lifting bro veri nice:d Keep it up
190kg DEADLIFT!!
nice one EoR!
Heavy shrugs as well!
Cant wait fo...
Damn fine job EoR!!! 418lbs.
ahah well, I kind of did.
Nice workout EoR.
Thanks FSU, I hope to get them a lot stronger in the coming months
Great PR's man.
Cheers Cal!
Yeah, it's tough sometimes juggling it all because one ...
EOR's WSB ROUTINE
Week #37 DE BENCH DAY Rotation 4
Weight in kg
T...
gd job on PRs bro
nice workout, good PR's Good to see u toying with higher reps every n...
Cheers Dave, yeah it's fun sometimes.
Good stuff EoR, see the quote bro.
Thanks for the comments brit!
Don't worry about finding the weight ...
EOR's WSB ROUTINE
Week #37 DE DEADLIFT DAY Rotation 4
Weight in kg
To...
Still looking very solid EoR.
lol that sounds hardcore, probably have to work 50-55% if doing both.
See the quote mate.
Not sure I understand the question, I never said taxing?
But DE days...
Of course it helped mate, and you did understand the question!
I've...
Sure, then after this 6 month "limit" you'll be blasting 150...
I am English, i'm not a dictionary!!
Sounds like hip/disc pain? I know the feeling, both went away after 2 ...
Nah not hip/disc, i'm a regular with my Chiro he's shit hot mate.
Ahh, good news it's not hip.
Mate i can't stay up that late without really feeling battered for a d...
I plan a big sleep in, plus I am sort of working a bit with some web s...
Nah, looks more like 7?
Nice quick workout bro, how do you like those RDL?
Cheers Squatter
Yeah, I like them.
lol.
I think my question is a bit similar to Brits, but since ME days is me...
You shouldn't really go under 8 reps for assistance, I break the rules...
lol.
Why did u stop??
I hope I will, so far it seems that way
----------------
In other ...
ah good to see ur gonnna get serious with diet soon.
Yeah, it's difficult with work sometimes, even pre-packed meals.
i stopped because i started to get sleepy and felt sick a lot.
Ouch, sorry to hear Squat
I worry about my right shoulder sometime...
EOR's WSB ROUTINE
Week #38 ME BENCH DAY Rotation 4
Weight in kg
Total...
wow look gd man.
Cheers Carlos.
Me and you bro, back on the straight narrow, lets rinse this MOFO.
Oh, yeah.
EOR's WSB ROUTINE
Week #38 ME DEADLIFT DAY Rotation 4
Weight in kg
To...
nice work on the sumo PR!
i see ur doing a lot of excercises for ur...
gd job bro.
Congrats on the sumo PR.
[quote=EoR]EOR's WSB ROUTINE
Week #38 ME DEADLIFT DAY Rotation 4
W...
Cheers Carlos
I have some good news and some bad news!
Good news, I got my digital ...
Good to hear, home gym would be awesome I reckon.
I prefer conventional, my 1rm is 190 on that, but I am going to get up...
Wow you go that heavy on incline bench without a spot??? You got ball...
Nah, you can judge pretty well what is your limit.
I really wish you'd get a power rack.
Great PR on the sumo.
lol, you know it isn't It's good for only a months work but, you neve...
EOR's WSB ROUTINE
Week #38 DE BENCH DAY Rotation 5
Weight in kg
Total...
That DE workout looked ok to me.
Nice work with the speed bench, strong rowing too, lol I'll bet my hou...
look gd bro.
Yeah, I was very happy with the speed, it's 65% of my old 1rm but I wo...
Strong rows there.
What can i say, impressive.
lol cheers brit
I know I said I would bust out the 25kg dips, I wo...
EOR's WSB ROUTINE
Week #38
Weight in kg DE DEADLIFT DAY Rotation 5
Ti...
I'm doing sumo atm too and I find the same thing, once its off the gro...
You should get a patent on that method, before I steal it and rename i...
lol I should! *grabs blueprints and runs to the basement*
Actually ...
nice speed deadlift bro.
jesus at ur speed deadlifts.
Great workout bro, how long you been training?
nice workout EoR.
Thanks Dave!
Yeah, it's worth a shot and if it work wonders I will ...
Damn.
Quality stuff mate, i like the idea on breaks and sets.
Scanned through your recent workouts i have.
Cheers guys, I have some photos!
I just got back from a night out [I ...
Looking good, how do you do everything in that little space
Mate, i'm f*cking amazed that bench can hold you and an ME day!
Are y...
Looking more solid up top EoR, I'd love to see some back shots as well...
Cheers, most of my body weight goes to my middle back and posterior ch...
Registration might be needed with putfile mate.
Yeah, no point going 3/4, I'll go all out, but atm not sure if it woul...
hmmm might just be u getting used to them or doin the cubans too heavy...
haha what a coincedence, i was gonna try cubans and a proper warmup to...
ah nice pics EoR.
lol what's this craze with cuban rotations, everyone seems to be doing...
we got told to do them for rugby in high school and its just stuck wit...
Decent pics EoR, looking big! Gym looks pretty good aswell, but you r...
Yeah, it's slowly getting there! I agree, it's something I will get on...
EOR's WSB ROUTINE
Week #39 ME BENCH DAY Rotation 5
Weight in kg
Total...
Well done on CGBP PR, it'll be interesting to see how heavy you can go...
Thanks
Yeah I had to hold back a bit because a few months ago I wa...
Yeah good sesh, short but shows the triceps are coming on.
Can Someone Tell Me How To Start My Own Post.
Thanks for the comments.
You mean thread? Because you just did a post then
Just click the &qu...
I repped him because he needs it.
Huh?
Here are some shirtless photos.
No reps!
Good pics mate, i was beginning to wonder if you had three nipples or ...
Lifts have been looking good EoR my man.
Cheers, I plan to
Nice PR on CGBP.
Cheers Dave.
Looking thick bro.
Thanks Cal
Yeah, I am more cautious these days with overtraining.
holy crap! i went back to ur first page and boy oh boy the difference ...
good looking face there.
Yeah, the yellow eyes and purple face is a hit at parties
best looking aussie male i have ever seen.
I think it's all this toxic industrial waste I eat.
EOR's WSB ROUTINE
Week #39 ME DEADLIFT DAY Rotation 5
Weight in kg
To...
.....
gd job bro.
Thanks Carlos
Hang on, your on your back for the ab roller?
I thought the ab roller...
Nope, you are on your back, and you grip the top bit and roll up.
Ahhhh, get you now.
I haven't repped you in ages? I just wait until the cycle is done, I r...
Great session, both pullups and deads very impressive.
Nice workout EoR.
lol exactly.
Strong lifting you.
Thanks FSU
good.
Great workout bro, Your strength is nuts, congrats on the PR.
Appreciate the compliments! Thanks
------------------------
I...
muscle soreness?
i get a reaaaaaaly sore inner chest when i work out ...
Conditioning Dave, you always do high reps which will cause deeper sor...
Wow, interesting session.
Thanks Wulf
Yeah, it's getting to the stage were I may be going pa...
Yeah, i can rep you again.
EOR's WSB ROUTINE
Week #39 DE BENCH DAY Rotation 6
Weight in kg
Total...
Good luck for incline, what was your previous PR?
Happy easter to you too bud, no chocolate eggs now!
Comments in quot...
Thanks, but you mean flat? Flat CGBP is now in cycle for my ME exerci...
lol bit late with my previous post but hey I'm capped.
lol fast response, about 5 secs I logged my workout I got your respons...
Damn, I wrote a huge post and then by accident while surfing on anothe...
Nice one, a 150k bench ay!
Just like Louie Simmons says "we cal...
Haha that has got to be the highlight of ur week EoR!
When somebody...
lol he was surprised, I did not ask him how much he does, tbh I didn't...
hehe nice one EoR, looks like uncle got pwned
You OWN me on bench dude.
Good stuff as always EoR.
gd job bro.
Cheers, I plan to!
----------------------------
In other news, ...
Ha, ha.
Booze? It's ok, I've had that under control for awhile now
Thanks Aq...
EOR's WSB ROUTINE
Week #39 DE BENCH DAY Rotation 6
Weight in kg
Total...
Strong speed deads and 20 reps of the shrugs would have been tough at ...
Quote.
*subscribes* Your close grips are crazy (hope you don't go for West Co...
http://www.
looking strong bro.
Great workout bro, good job on those speed deads.
Looking good man.
Cheers FSU! They'll get better with time!
-------------------------...
Just curious.
Nope, week 42 was a goal I set 8 weeks ago
I only ever try 100% 1r...
Hmmm.
Really? I could of sworn I read somewhere ME exercises under the conju...
I'll post a link to the article where I obtained my info later.
I'll try but don't hold your breath because it was during one of my go...
I guess that's where I'm not sure what you mean.
lol this isn't a hijack
It's great to read your input.
hohoho, this sure is a bit confusing.
You know that feeling when you know you could do 5kg more barely? That...
This looks pretty solid.
hahaha thats awesome!
i wish i had one of those in my backyard!
EoR, tell me what u think of this deadlift form?
http://www.
Ahh the DORK article, yes it's good/ok.
But the point i wanetd to make about the form was.
AHH yes, she is squatting too low.
Yea, I dont squat down that low.
lol, *throws a party*
Magnusson and Bolton are just crazy, I think...
EOR's WSB ROUTINE
Week #40 ME BENCH DAY Rotation 6
Weight in kg
Total...
Don't sweat it, it was one of those days.
Thanks, I could of done it last ME day, 115 went up quite easy.
Don't worry too much mate, you still got me on the curls pretty easily...
LOL
Ah Eor, dont worry too mcuh, just stick it out and eat right and rest.
Like everyone else has said, don't be discouraged.
Hey Kev! Thanks for the comments!
110 is solid, but it was VERy frust...
Yep, done and DONE My next 4 workouts will be PR heaven after a good ...
Guys I am thinking of doing what waitlifter has, a PR journal.
Could do, i've just been posting in ExtraUltra's, not very often mind!...
Yeah it would be, be easy to manage, it's just one journal for PRs so ...
EOR's WSB ROUTINE
Week #39 ME DEADLIFT DAY Rotation 6
Weight in kg...
dont be sad bro.
EVERYONE on these boards have been there (a couple of dodgy sessions i...
hhha.
Carlos: I was supposed to put up 182.
wy not keep what works with a change in diet and cardio only.
Make sure your cutting because you really want to, maybe not because y...
Because with this way I feel the less emphasis on other exercises will...
R-Ban, it was more detailed reasons than just "I am pissed off at...
dont get what u mean but conjugating ME days.
Instead of working up to 90-100% maxes on exercises that mimmick the c...
^^^^^^^ What he said.
can't expect much eating just that.
Hmmm, is this WSB not working?????
Brit watching and wondering.
It is working, I am still doing it, just restructuring it around a bit...
no we are saying get rid of belly but stick with what works.
I say keep it.
I get you Scott, agreed
lol bigbrit.
Get rid of the gut!!!
Bigbrit's trying to make himself feel btter...
lol, I've reduced my calorie intake by half and I went for a jog today...
good stuff EoR, a cut would be nice and then when u get down to a lean...
hehehe, i'm soo insulted, bitch
I was going to take it one step further and say that insulting bigbrit...
Wow, it's been a pressure cooker at work.
EOR's WSB ROUTINE
Week #34 DE BENCH DAY Rotation 6
Weight in kg
Total...
Man you're confidence seems to have been flushed down the turkish pot.
It's all good, for all the reasons I listed it's a smart move.
LOL u nutter
You're a big boy, so it's no one's job here to try and change your min...
Hey celtic, I love your comments but you do realize everything was aro...
ahh EoR first u pimp Westside so hard Brit got into it and i was about...
Good stuff today bro, no more westside, its working good for you thoug...
Thanks, I am still going to be getting stronger I'll go back to WSB ...
so lost but ok.
That's true.
hey EoR, sorry ive been a bit lazy with reading journals.
EoR your barbell rows are looking really strong, 110kg x 10 is very st...
Thank god, when i saw your comment about cutting to 92 i thought that ...
sloppy joes taste good.
Cheers everyone.
Nice workout EOR.
Well, I used to do it before wsb for a month, nothing really.
haha YES, how about those girls
that anna girl takes the cake.
THE POWER OF SEVEN ROUTINE
Week #41
Weight in kg
Total Time: 50min
-...
150kg x 7 easy.
I better be
I felt great after though, it's been awhile since I'v...
Lol EVERYTHING repsof 7?
I thuoght only assisstance was gonna be ...
Good job EoR Glad to see you in better spirits.
kev
Hey Kev
Yeah go the back I still took it pretty easy, next time I'l...
Just feeling your way through a new workout by the looks of it, pretty...
Great workout bro, lmao yawning on deadlifts.
A strong workout, EoR.
Hey chainman!
You got it, it's exactly what it was.
IN CAPS DUDE.
Hah, thanks for your comments uk Yeah I am feeling confident of a new...
POWER OF SEVEN
Week #41
Weight in kg
Total Time: 50min
-------...
Strong on the bodyweight exercises + rows.
man.
dude i hate how u think 115kg x 7 is shit haha
bw excercises seem str...
Dang strong workout even though you consider it weak because your sick...
lol it is when you think I did 150x1, I didn't want to risk going heav...
Thanks, it was alright but it was so obvious when I started how sick a...
strong
Totally under rated that workout in my eyes.
looks alright to me.
If that was a 'shit' workout, a good one must contain shocking weights...
Not shocking just better Thanks for the positive reinforcement though...
Wow, something new today.
That's good man shows it's working or has worked.
True
It's been around 15, atm it's 13 so quite cold for workout we...
I'm sure you'll be setting PR's hand over fist once you get in the gro...
lol @ wearing jumper during workout.
The biggset guy in my gym starts off wearing a jumper always.
heavy on cold muscles = HI INJURY! Lovely to meet you!
I am the same...
ok.
EoR's Random Routine
Week #41
Weight in kg
Total Time: 50min
------...
I hope you weren't being serious here.
You will get 200 in no time.
I'm going to be forced to come to Australia and kick your ass if you d...
kev
the 2.
EoR, don't worry about a bad workout every now and again.
Very true and nicely said homelifter
I hope you get back into soo...
Not bad mate, shame about the deads but the rest looked good.
195 would have been a better one to go for dude.
You've got some damn strong lifts bro, don't sweat the 200 it'll come.
Thanks rune, you've caught me during a weak patch but thanks anyway! I...
Success means nothing without failure.
LOL!
hiddein within that msg is a pretty good msg.
don't be sad dude.
Cal: But I just bought this skirt!
I've knocked off early from wor...
lol carlos.
lol this was posted at 11.
Work is 10min drive, the boss is my best friend.
That's good to hear, you got a big sesh coming up.
Good move, I've been doing that a bit lately.
haha thats great man.
gl to that, I am always bulking up Well, trying to anyway
Btw I saw...
haha nope juz a goal.
Argh, it did say goal.
POWER OF RANDOM
Week #41
Weight in kg
Total Time: 45min
-----------...
Good too see you gained a bit of bw and nice work on incline CGBP.
Yeah exactly, thanks r-ban for your comments.
see caps mate
still look gd bro.
lol i reckon ur body jsut needs to adjust to the higher reps and then ...
Comments in bold bro.
Yeah, true comments, your CGBP was basically a shorthand explaination ...
120 for 5 is pretty impressive! Your max is 150, right? That seems a...
Hey Uk
Yeah my max is 150.
EoR's Strength Hybrid Routine
Week #41
Weight in kg
Total Time: 45min...
ah impressive lifts bro.
hehe thanks
I've been able to log my PR journal two days in a row ...
Awesome work on the deads, but why were you worried about injury (lol ...
Great workout bro, nice deadlifts for shizzle.
Thanks ys
I think taking a break off direct db work for my delts did...
I've never been a fan of push presses, maybe if your trying a for a hi...
I agree.
hehe @ 100kg x 30 shrugs
Awesome deadlift triple EoR.
i swear i commented on this workout.
It was a 2nd workout in two days.
Damn.
Thanks UK, it wasn't an easy 3 reps, 205 might be pushing it, but one ...
I have a feeling that doing Incline CG has pushed up my flat CG a fair...
Yeah, incline cgbp is in my top 5 list for favorite exercises Not onl...
Reminds me off stomach rolling with (back then a heavy) 65kg's.
nose torque
ammonia
smelling salts
all have similar function, th...
I knew it was a salt!
Thanks, that's the one(s) I was looking for
Go to www.
Thanks, never seen it before.
Quality another link of yours in my favs.
lol, but you know what, i'm still not sure if i'm allowed to post link...
I've been trapped under incline before too.
ouch, under decline sounds tough The worst part is that split second ...
very impressive.
EoR, i remember u talking about the stages in bench before and i was j...
EoR's Strength Hybrid Routine
Week #42
Weight in kg
Total Time: 50min...
Nice one on the CGBP!
100 is damn heavy and it was easy!!!
good ...
haha knew you'd get the 100! Great stuff
Well deserved 8 out 10, good stuff.
hamish
fat inclining dude.
Man, very nice workout.
Cheers brit.
Hey FUSFAN, thanks for the compliments, appreciated With all the comp...
Hybrid Strength Routine
Week #42
Weight in kg
Total Time: 50min
----...
looking gd man.
Yeah hybrid is awesome, it's half the reason for my current strength, ...
Not bad numbers mate, again i disagree with your marks!
Super setting...
Just wanted to let you know I'm still reading your journal, even if I ...
lol brit, thank you for your comments
Yeah, it's pretty funny the ...
Hey, was wondering where you went
Thanks Aqua, so far my body is r...
Did you see my ATG PR?
And by the way, tomorrow I'll be going for ...
I just commented in your journal like 1 day ago, you did ANOTHER worko...
I honestly don't think my "normal" bench will be that much b...
Wow, I didn't know your bench history, now it makes sense
Still, 1...
i despise flat bench.
Good to see you back EoR, but i thought 6 was a bit harsh.
Hybrid Strength Routine
Week #42
Weight in kg
Total Time: 1hr
------...
Holy shit lol I've never seen so many high rep sets in your workouts! ...
lol I told you I was going for something different today
Yeah, eve...
IN CAPS MAN.
Cheers ukstrongman
I've done hammer curls after 3-4 exercises 30kg...
kev
EoR, nice workout.
Nice, the more I look at yours and a couple other logs the more I real...
Ah well, you can fix that I probably have a bad squat.
I don't agree with your marking system, i think you should mark the wh...
Hey brit
You may be right, I'll try your way of marking next time ...
Well, it's the 3rd day since my last workout and I still won't be able...
know how u feel i was dead all last week.
Hey scott.
Hybrid Strength Routine
Week #43
Weight in kg
Total Time: 1hr
------...
Looks like a solid sesh lol I doubt you had much of a neck afterwards.
Good going EoR, high reps on the shrugs! Yeah bet it was fun
So why...
solid stuff.
Thanks but I wouldn't say it was a good week since I've done one worko...
haha fun sesh got rated 8/10.
Will do, it was a mistake to remove them for such a long time, DAMN YO...
your right about the heavy deads, but i think you've just gone too lig...
Yeah, though today was 7 exercise so I new I had to not take away all ...
Good session, I hear you on the deadlift stuff, I set PR max every we...
nice work
Im seeing lots of red here EoR.
Nice job EOR.
Thanks Kev! I hope you were not serious about the MP comment
By fu...
That rep routine sounds good, lol I think my program is slowly morphin...
EoR's workout with DOMS!!
Week #43
Weight in kg
Total Time: 1hr
----...
glad to see its all working.
Hey Scott
Poor show on saving energy? :S
I didn't want to go 100% o...
great session dude
are standing OH extensions like when you let the...
lol at teh creative squats attempt, I'm too dumb to come up with somet...
Hey
Strict form on pendleys.
This might seem like a really stupid idea, but you say you have an inc...
haha loving how all the weight which is pretty decent weight is all 't...
It is! I have to go easier because of the intensity and volume.
Good rating today, i agree, for a change!
220LB Pendlay rows is very impressive, EoR.
Hehe bey brit As for your detailed comments [I'll respond in order]
...
u certainly do like to typ alot.
An injury/soreness update.
Sorry to hear that.
Hybrid Strength BB+PL MAXIMUS!
Week #43
Weight in kg
Total Time: 1hr
...
Wow, awesome workout.
AWESOME workout man, good job on that deadlift PR.
Nice workout! Hybrid huh? Do you have a good place I can look at info ...
Damn man.
That deadlift would snap me in half.
ill be at 440 in like.
Awesome deadlifting, 200 finally out of the way!! How did you celebrat...
10/10 workout.
Thanks Dave!
I know, look at my PR journal.
I forgot to add: This 166lbs pissant (me) is taking you down on deadl...
hehe bring it on bitch
Solid workout.
You only start deads in August with a first time 455lb max?
*Arno...
Hey EoR what do u think of these?
SLDL - http://www.
Hybrid Strength Method!
Week #43
Weight in kg
Total Time: 1hr
------...
sweet session.
Wow great sesh, lol ur db curls are gonna catch my bb curls if i keep ...
looking gd bro.
dammit EoR.
I know, it's crazy.
ii never seem to plateau.
Yeah swapping up avoids plateus, but you still get them if you persist...
^^
conventional dl - http://www.
lol! hmm
But i have really short arms so unless i bend down a littl...
Try some stretches, make sure the barbell is near/against your shins.
Hammer Curls looks awsome, i've seen people who have to roll them alon...
Yeah, I still have doms in my forearms and right tricep.
http://www.
I tried deadlifting according to what you have said here.
You locked your knees out and your back was only 20 degrees from paral...
Good on ya mate, guess we've both had one out of the blue!
That's it ...
Hey bigbrit, was eager for your comments.
Incline Bench 115kg's mate
I'll check your deadlift now.
Brit, that 110kg was incline cgbp Not normal grip with elbows 45 degre...
200kg deadlift
Oh my f*cking god, i slack off checking peoples journa...
I have to play catchup EoR, and I am way back.
Last two workouts have been the best in 43 weeks [even though they did...
Thanks homelifter Failing them isn't fun aswell
Yeah I've only be...
EoR, for size, the guys at IRONMAN mag.
Unfortunately I workout in a home gym that limits me to a few top exer...
You may want to try sumo style since you have shorter arms.
Damn brother 200kg on deads.
Cheers, they are slowly getting there!
Good to have you onboard, he...
We are pretty close except for your back.
Well basically it's angles which then affect your raise position.
Haha the embarassing thing is no, I cant.
we shuld really post a deadlift video then we wouldnt have to hijack E...
Damn.
Thanks, I am still new to them! But the funny things, I am more excite...
Hybrid Strength Routine
Week #44 Workout #1
Weight in kg
Total Ti...
ye dunno maybe try some real high incline pressing instead or somethin...
Good idea, my 2nd incline hold is about 50-60 degrees.
Hmm I was justing thinking while eating my post-workout meal, I should...
2/10 is a bit harsh lol you get so emotional after bad sessions
Wh...
Do you do any other exercises for Military Presses? Perhaps it's time ...
EoR, I would try some DB Shoulder Presses.
Hmmm, may be some speed work with DB's?
Right you are though, MP was ...
Congratualations on hitting the excellent 200kg mark! very strong dea...
Agreed, they have been added
Thanks, upright rows honestly made my...
Thanks, I am scared though my increases will be coming a lot slower no...
Hybrid Strength Routine
Week #44
Weight in kg
Total Time: 1hr
------...
EoR,
Nice workout, regardless of how you did on Flat Bench.
quote.
solid.
liking the hammer curls EoR!
You're doing really well these days ma...
150kg on bench - your a beast!
Next time I need someone to move my ...
Hehe, thanks.
looking solid bro.
Uh,.
Hybrid Strength Routine
Week #44
Weight in kg
Total Time: 1hr
------...
Great workout EoR, glad to see you enjoying the DB shoulder Presses.
high volume for you as usual! Looking very strong in the back/shoulde...
Your workouts are looking good as usual, EoR.
Good workout, nice deads.
hmm nopt a fan of upright rows but u seem to love them.
Thanks! Though my shoulders are pretty pathetic I'll check out your n...
Deads are light, I am going indirect hybrid style on them again.
Upright rows just hit the forearms and traps so hard it's crazy, but w...
Really good going, the EoR method working??? Looks like it.
Took the server 5min just to quote this "Server busy" severa...
Hmm, don't know if miss them or not though.
I really feel like giving this a fair shot actually, i see guys in gym...
Strong work as useual EoR.
Thanks Rune!
Hmm really? After upright rows I struggle to do anythi...
I have read through more than half of this log.
Glad to have you onboard! Wow, you read through half my journal? That ...
long story about that ha ha
involved my little bro and his mates tr...
I tried a number of grips from very very narrow (hands together) to a ...
Ah ok Glad it is sorted out!
I had a few pictures of progress from a...
I remember high pulls, which are basically the same but you are using ...
Hybrid Strength Routine
Week #44
Weight in kg
Total Time: ULTRA FAST ...
ok then.
Thanks for the insightful response Scott
Nice comments always go down well, especially at the expense of others...
Good workout bro, always nice when you get compliments
Pretty good for a drunken workout EoR
Damn, even when you're pissed you are stronger than me on bench - so a...
lol what a strange workout, nice going though
sweetness.
wtf.
Yeah, but I am feeling a hangover as type now Good news is that I am ...
That's depressing, i'm not sure i could dumbell press the same weight ...
lol
My form is like 90% strict, really small amount of swinging on ...
I probably couldn't not either, since I've just started shoulder db pr...
Here is a back shot I took about a month ago when I was doign WSB.
What i was wondering, after all they are standing!
Back looking very thick, you got soem good size on your chest too
...
Thanks, but I am bit bigger now that I've got a month of hybrid into m...
Good workout EoR! I've never tried CG Incline.
They are great! They help your flat CGBP a lot I found.
the link isn't working bro.
It should work, others viewed it.
Hybrid Strength Routine
Week #45
Weight in kg
Total Time: 70min
...
dbl post, I edited a mistake by refreshing the backpage and it dbl pos...
double workout today?
nice work on the shoulder presses, i hate th...
what double post.
lol
Yeah they are quite awkward, still I'll give them a trial perio...
Read up, I removed the dbl workout post and repaced it with "EDIT...
oops undeleted it for u.
Ah you removed it, cheers.
Good session, did 150 feel light? Surely it would.
u are right about m chest and dips.
Thanks, it's still on a trial period, a few more session on it and I w...
Thought so! When I read your problem is was identical to mine.
explorer
firefox IMO is complete shit.
Firefox > IE
Umm, probably not until a couple of weeks out of w...
cool, i wanna see you hit 5 plates.
Nope I still only have 215kg, but if I can hit that in 8 weeks I'll be...
215 would be a good dead, that's not far off 500lbs.
When did you get 50 rep points? Weren't you on like 30 last week???
lol why ask that?
*shrug* Something like that.
Yeah, 500lb is the aim for this year.
think it was me repping him.
Lies, it was the magic pixies!
Ukstrongman, I registered and uploaded to another image hosting site s...
good thickness!
Cheers uk!
in the drawing of his face.
ahaha, what do you mean? That IS my real face
Well it's all good, but this is what i've tuned in for
Good going mat...
lol, what are you doing atm? I'll head on over to journal and find out...
Hey, EoR.
Well it's a big debate about the r/c safety of doing upright rows.
Today i did 3 x 10 of the upright rows with a little lower weight.
Some bad news.
lol no problems, the DOMS for me are still there!
BLUDGER!
haha just playing.
Thanks for the reply Dave
My right shoulder is still the same but ...
EoR's Deload Workout
Week #45
Weight in kg
Total Time: 1hr 10min
...
aweseom amount of red in a deload workout.
Cheers scott, I am going to hone in more strength side now leading up ...
nsw winning at half time.
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