My progress log.

[ironman1982]

Fasted cardio this morning

Then returned for back/hams

Wide grip pull ups bodyweight 10 +5kg 6,6 drop back to body weight negatives 4

Deadlift 100kg 8 120kg 5 140kg 4(1 extra rep on this from last time) didnt up the weight as I just tried to push more reps with 140kg

Bb row 60kg 10,8,8

Db row 46kg 6,7,8 drop to 30kg 12

Close grip lat pull negatives 4 sets.

Seated leg curl using single leg 4 sets x 10 rep.

[Back In Black]

Why do you do 8 sets more for delt than upper back? Some of your exercises appear to be duplicated, I wouldn't do barbell press in addition to dumbell press I'd do one or the other. 22 sets for delts (not including shrugs) seems like overkill.

I haven't really looked through the rest of the workout, perhaps you can say how you devised the whole thing?

[ironman1982]

Why do you do 8 sets more for delt than upper back? Some of your exercises appear to be duplicated, I wouldn't do barbell press in addition to dumbell press I'd do one or the other. 22 sets for delts (not including shrugs) seems like overkill.

I haven't really looked through the rest of the workout, perhaps you can say how you devised the whole thing?

Never really thought about it I go to gym and I dont leave till the tank is empty when the light is out

Wide grip pulls deads and rows sap a lot of energy from me which means home earlier for feed.

My shoulders are responding well to this I have too much energy to only do one press movement

Ultimately I enjoy ripping the hell out my shoulders

This month of june I lowered the weight and getting more reps in

Next month july I will up the weight and do 3-6 reps for a month.

Thanks for bringing this point up mate I appreciate you stopping by.

If you think I can benefit from doing something else then im listening bro

I change up my routine and shock the system each month

[sea urchin]

Did i see a video on YouTube about your transformation???????????

[ironman1982]

Did i see a video on YouTube about your transformation???????????

Nope wasnt me that you seen I havnt posted to youtube

[ironman1982]

Started my 4 12hr shifts today no training till sunday, except will do fasted cardio friday morning

[itsjayman02]

Nice log ironman just had a little catch up an if I may to shock your system again try lowering your weight and do a slow rep to a count of 5 down then explode up on your exercises for 2 weeks

After which switch to 100's
Pick a low weight it's trial and error for each exercise but the aim is to rep as much as you can so you hit around 30 on your first set 45 seconds rest then rep out on each set you will hit less and less each set until you make 100

I have incorporated both routines and had great results hope you do to!!

Keep up the good work and log my friend !!

[ironman1982]

Nice log ironman just had a little catch up an if I may to shock your system again try lowering your weight and do a slow rep to a count of 5 down then explode up on your exercises for 2 weeks

After which switch to 100's
Pick a low weight it's trial and error for each exercise but the aim is to rep as much as you can so you hit around 30 on your first set 45 seconds rest then rep out on each set you will hit less and less each set until you make 100

I have incorporated both routines and had great results hope you do to!!

Keep up the good work and log my friend !!

Thanks bro ive been doing more reps this month and concentrating on negatives and drop sets too

My last set of flat press I come down slow and explode up

Good advice and thank you for your input

[ironman1982]

Away for fasted cardio 35 mins

[ironman1982]

Trained chest arms last night

Flat bench 80kg 5.5,5,4 drop to 60kg 8 drop to 40kg slow down 2 sec rest at bottom and explode up 6

Im hitting all kinds of fibres

Incline db press 32.5kg 7,6,5 drop to 20kg slow down and boom up 6

Hammer strength decline 40kg negatives 8,8,7

Incline flies 10kg 12,12,

Pec dec 12,12

Ez bar curls 22.5kg 13 32.5kg 9 42.5kg 5

Concentration curls 10kg 11 12.5kg 7

Cable curls 10,8



And just done my fasted cardio this morning

[ironman1982]

Just nailed quads

Squats 60kg 15,13,10,12. Ouch!

Leg press 10,8,7,3 increasing weight from 100kg plus pad to 200kg plus pad

Walking db lunge 3 sets of 60ft walk ouch x2!!

Leg ext 3 sets of 10 reps single leg

[ironman1982]

Shoulders/traps annihilated today

Diet update ive added a spoon of peanut butter with my oats

Still no carbs with last meal

And ive added tribulus which i will take along side my zma before bed time

My getting lean idea has been slowly put aside and i have changed my goals i wanna do a first timers show 2015 so i need more size

Will see how it goes i will deffo keep an eye on fat though

[ironman1982]

Last night was meant to train back but my legs were a bit fatigued still so i trained chest n tris and i will train back today

My flat bench has always been poor and ive been lifting 80kg for a while now started with 1-2 reps and slowly ive noticed i get sometimes 5 reps now i felt brave yesterday and put 85kg on the bar its not much of a jump but good progress

Pushed out an easy rep didnt want push to failure as no spotter but the strength is slowly increasing, i will start pushing 85kg now instead of 80

My bench will fly up eventually on cycle but im nowhere near ready.

[itsjayman02]

You have reached another milestone so progress is still moving small goals are steps to your ultimate goal........time is not your enemy use it wisely and reap the rewards for all your hard work my friend !!

[ironman1982]

You have reached another milestone so progress is still moving small goals are steps to your ultimate goal........time is not your enemy use it wisely and reap the rewards for all your hard work my friend !!

Thanks bro, i realise if im looking to compete i need to focus on mass, i have been focused on cutting for too long, its possible but hard to gain and loose fat at same time

I deffo keep an eye on fat because i know how hard it is to cut it back off naturally.

Im on my shifts at work just now and doing 10 shifts over 12 days all 12 hr shifts my nutrition and supplementation has to be spot on or else its easy to loose weight on the night shifts

Thanks for stopping by.

[KRL]

great progress!

[ironman1982]

great progress!

Thanks bro

[ironman1982]

Hammered chest and arms inbetween night shifts

I dont know why or what is happening but I recently just added 5kg to my bench to 85

And now I put 90kg on the bar and boomed out 2 reps haha yeehaa

Something is working and im rolling with it

[ironman1982]

My goal for a long long time is to bench 100kg not far now

[ironman1982]

These shifts are killing me 4 more to go :/ on the plus side im going to Poland for 10 days and have already looked out a gym I can use may bring home some metanabol hahaha

[ironman1982]

2 night shifts to go and trained shoulders this morning

Its routine change and concentrating on heavier presses

Db shoulder press 27.5kg 8 30kg 5 27.5kg 7 27.5kg 8

Standing bb press 50kg 5,4,5

Seated side raise 3 sets

Bb front raise 3 sets

Reverse fly 3 sets

Upright row 3 sets

Bb shrug 3 sets

First time ever doing db press with 30kg very pleased only 1 set though its heavy month so this will increase and next month back to lower weight higher reps

Raises and flys and row and shrugs kept same weight on them

[ironman1982]

Shifts all done and trained back last night

Lift increase deadlift from 140kg to 150kg very pleased and bent over row from 60kg to 70kg

Wide grip pull ups 4 sets

Deadlifts 110kg 7 130kg 5 150kg 2

Bent over row 70kg 6,6,5

Db row 50kg 6,5,5

Lat pull 4 sets

Great workout and im going to poland tomorrow

[Prol]

Incredible job your doing ,best of luck !

[ironman1982]

Incredible job your doing ,best of luck !

Thanks bro I appreciate that

[ironman1982]

Away to poland guys catch up soon

[ironman1982]

Well guys 14 days in poland and didnt train at all, but kept my diet fairly clean, met some amazing people over there, I trained chest when I got back and hadnt lost much strength

Before I went I could get 2 reps flat bench with 90kg I tried 90kg last night but failed and done 80kg instead and got 3,4,4

I shall do this month and august heavier sets as I havnt trained much of july

Onwards and upwards

[itsjayman02]

Good man keep it going..............there is no end just more GOALS !!

[ironman1982]

Diet update

Trying 5 days very low carbs then 2 days of carb loading

Will try this for a month and log how I feel

[ironman1982]

Only carbs I had today was very little from carrots broccoli cauliflower

And I upped good fats from oily fish and plenty nuts

Sore head today and very very thirsty see how tomorrow goes

Ive just done 2 dayshifts at work and 2 night shifts to go I will be training in the morning and im intrigued to see what its like training on low carbs

[ironman1982]

Leg session on low carb today was strange but good, sweating more than normal still very thirsty

Sore head has eased up and becoming more energetic

I done 4 sets leg press 12,10,6,4 weight increasing

Walking lunges 6 sets 30ft walk

4 sets leg ext 10,8,8,7

Few sets of abdominal work after
Actually enjoying sweating so much haha

[ironman1982]

Last night shift tonight, settling into the anabolic diet now I seem to have become more stable but I am very very looking forward to carb load at weekend

Will train shoulders/tricep tomorrow

#feelinggood

[ironman1982]

Last night shift tonight, settling into the anabolic diet now I seem to have become more stable but I am very very looking forward to carb load at weekend

Will train shoulders/tricep tomorrow

#feelinggood

[ironman1982]

Trained shoulders/tricep good solid workout

Its my first carb refeed tomorrow and looking forwatd to getting some glycogen stuffed into my muscles

[ironman1982]

Booom!

Oats and jam

Ice cream and peanut butter

Nice wee breakfast

[ironman1982]

Damn carb refeed is ace today,

Trained biceps and calves today

Gonna be tough going back to no carbs mon to fri haha

[ironman1982]

Another carb refeed day today rest day today and training back/traps tomorrow

Maybe go a cycle later

[ironman1982]

Back to no carbs until saturday gonna stick this diet out and see where it takes me.

Trained back/traps tonight

Start my shifts tomorrow so will train thursday before my first night shift

Feeling good.

[ironman1982]

Dayshifts done, on route to train chest and wee bit of abs

Then 2 night shifts to go

[ironman1982]

Great chest session last night
And back to pressing 90kg woohoo

Flat press 60kg 12 70kg 8 80kg 4 90kg 2.5

Incline db 35kgs 4,4,4

Decline machine 4 sets

Incline flies 2 sets

Cable flies 3 sets

3 sets leg raises 3 sets ab machine

Dem gains are coming back

[ironman1982]

First night shift done and away to train bis and tris yeah buddy!!