Everybody wants to be a bodybuilder..

[sosso]

i thought you can do anything you want on your own birthday?

i always train on my b day

happy birthday big man!

Haha yeah it sucks when you have to work though. I usually do train on my birthday but just didn't have time before the gym closed because I went out after work.

21/02/2012-Deadlift Day

Deadlift
5 x 135 lbs
3 x 225 lbs
3 x 275 lbs
3 x 315 lbs
>3 x 355 lbs (7)

Hyperextensions
3 x 12

[sosso]

23/02/12-Bench Day

Bench
3 x 135 lbs
3 x 150 lbs
3 x 175 lbs
>3 x 195 lbs (9)

Incline Bench
8 x 120 lbs
8 x 145 lbs
6 x 165 lbs

Lat Pulls
3 x 12

DB Bench
5 x 80 lbs
5 x 85 lbs
12 x 65 lbs

Rolling Dumbbell Tricep Extensions
3 x 12 x 35 lbs

[sosso]

25/02/12-Squat Day

Squat
3 x 135 lbs
3 x 185 lbs
3 x 250 lbs
3 x 295 lbs
>3 x 325 lbs (4)

Wanted more.. Not a good day.

SLDL
8 x 200 lbs
8 x 225 lbs
6 x 250 lbs

Hypers
3 x 14

Leg Press
8 x 2 plates each side
8 x 3 plates " "
8 x 4 plates " "
8 x 5 plates " "

[sosso]

Cycle 3, Week 3

27/02/12-Press Day

Press
5 x 70 lbs
3 x 95 lbs
5 x 130 lbs
3 x 145 lbs
>1 x 160 lbs (4) PB

CG Bench
5 x 135 lbs
5 x 155 lbs
5 x 175 lbs
5 x 200 lbs

Iso-Lateral Low Row Machine
10 x 20 kg each side
10 x 40 kg " "
10 x 50 kg " "
10 x 60 kg " "

DB Bench
5 x 80 lbs
5 x 90 lbs
8 x 80 lbs
12 x 60 lbs

[sosso]

28/02/12-Deadlift Day

Deadlift
5 x 135 lbs
3 x 225 lbs
5 x 295 lbs
3 x 335 lbs
>1 x 375 lbs (7)

That's some kind of PB

Front Squat
5 x 135 lbs
5 x 195 lbs
5 x 210 lbs
5 x 235 lbs

Hypers
3 x 15

[sosso]

01/03/12-Bench Day

Bench
5 x 135 lbs
5 x 160 lbs
3 x 185 lbs
>1 x 205 lbs (7)

Incline Bench
5 x 135 lbs
5 x 155 lbs
5 x 175 lbs

Dumbbell Bench
5 x 65 lbs
5 x 90 lbs
12 x 65 lbs
14 x 55 lbs

Iso-Lateral Low Row Machine
5 x 20 kg each side
5 x 40 kg " "
5 x 50 kg " "
5 x 60 kg " "
5 x 65 kg " "
5 x 70 kg " "

[sosso]

2/3/12-Squat Day

Squat
5 x 135 lbs
3 x 185 lbs
2 x 225 lbs
5 x 270 lbs
3 x 305 lbs
>1 x 340 lbs (4)

SLDL
5 x 210 lbs
5 x 235 lbs
5 x 255 lbs

Hypers
3 x 16

Much better day than last week, although 4 x 155 kg is still not an all time PB. I think I've done 5 or 6..

[sosso]

Cycle 3, Week 4 - Deload

05/03/12-Press Day

Press
3 x 95 lbs
3 x 115 lbs
3 x 140 lbs

DB Bench
5 x 65 lbs
5 x 80 lbs
5 x 90 lbs
3 x 10 x 65 lbs

Seated Rows
Sets of 8 up to whole stack.

[sosso]

06/03/12-Deadlift Day

Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 275 lbs
3 x 335 lbs

Hypers
3 x 16

[sosso]

08/03/12

Bench
3 x 140
3 x 160
3 x 185

Dumbbell bench up to 10 x 80's

Some flys and rows..

[sosso]

Cycle 4, Week 1

12/03/12-Press Day

Press
5 x bar
5 x 85 lbs
5 x 95 lbs
5 x 115 lbs
5 x 130 lbs
>5 x 145 lbs (9)

Seated Dumbbell Press
5 x 10 x 55 lbs

Iso-Lateral Low Row Machine
10 x 20 kg each side
10 x 40 kg " "
10 x 50 kg " "
10 x 60 kg " "
10 x 65 kg " "

JM Press
5 x 12 x bar



These are awesome. First time doing them, so just trying to get the technique right.

[knackers]

nice work on the press, thats strict yeh?

9x 65kg is getting up there, what do you think you have in the tank for a single? 85 - 90 ??

[sosso]

nice work on the press, thats strict yeh?

9x 65kg is getting up there, what do you think you have in the tank for a single? 85 - 90 ??

Yeah that's strict. 1RM should be around 85kg I guess.

13/03/12-Deadlift Day

Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 245 lbs
5 x 265 lbs
5 x 305 lbs
>5 x 345 (9)

Hypers
5 x 20

First 10 of each set done holding a 15 kg plate, then dropped it and did 10 more with bodyweight.

Leg Press
10 x 1 plate each side
10 x 2 plates " "
10 x 3 plates " "
10 x 4 plates " "
10 x 5 plates " "

Standing Band Crunches
5 x 15 with fairly light band.

[sosso]

15/03/12

Bench
5 x 95 lbs
5 x 145 lbs
5 x 165 lbs
>5 x 190 lbs (10)
This was done rest-pause I guess. The first 6 or so felt bad..wasn't set up quite right, so I stopped for a few seconds and got into a better position and did the rest. Felt much better.

Dumbbell Bench
5 x 10 x 70 lbs

Seated Rows
5 x 10 x #12,14,16,18,20 - don't know what the weights are.

JM Press
5 x 12 x bar

[sosso]

16/03/12

Squat
5 x 135 lbs
5 x 205 lbs
3 x 225 lbs
5 x 240 lbs
5 x 275 lbs
>5 x 315 lbs (7)

Leg Press
10 x 2 plates each side
10 x 3 plates " "
10 x 4 plates " "
10 x 5 plates " "
10 x 6 plates " "

Hypers
5 x 20 - First 12 holding 15 kg plate, then dropped it and did 8 more.

Absolutely wrecked after tonight. Could hardly walk down a set of stairs.