grants new mass + strength jurnal

right things have slipped for me.. travelling round the land of aus has made me really slack and havent eaten a balenched meal in 6 weeks or trained..

my aims
 

• gain 10 pounds of lean mass
  
• increase the bench press to 320 pounds naturally
  
• raise deadlift to 500
  
• raise squat to 400
  
• keep waist at 32''

the plan

ive never eaten correctlyin my 2 years + of training always had cheat meals of chocalate.. i alwys got 6 meals in but also consumes 500 + cals of junk.. never got over 8 hours sleep, and drank hevily on the weekends.. despite this i got lifts to 310 on bench press (285 naturally), 450 on deadlift (natural), and 300 ish on squats <<< never did much leg work despite working from home..

so now ive decided what i want and i cant live slack ive felt so depressed about myself whilst travelling and its really made me feel ill.. now i no i want to be big strong and healthy in the past healthy was not in the priority. i didnt care. but now i no its so important to be healthy i will be preforming 10 min cardio sessions 3 days a week upon waking..

what will i be doing
 

• my version of the max-ot routine which has been great for me no more than 12 sets per body part. 4-6 reps
  
• sleeping 7.5 hours+ per day
  
• eating 6 times a day on non working days and  7 on working
  
• balenced meals good quantites of protein good carbs and good fats
  
• most carbs will be eaten early morning and mid after noon slow release ie oats and bread in morn and fast release ie bananas in afternoon prior to workout.
  
• will not drink more than 2 pints of beer per weekend
  
• will drink 3 litres plus water per day
  
• will weight self every 3 days.
  
• measurements every 2 weeks + photos

aids
 
ive never used too many supps but this times ive stocked up..
whey protein
no-explode
mass-fx
hydrodrol 2
bsn creatine.

for the first 6 weeks i will stack mss-fx and hd2 by anabolic extremes. these are non-hormonal.. too raise my natural levals of test.. hopefully by 6 weeks i will of gained 7-8 pounds.

after the 6 weeks i will cycle epistane.. a good ph to get me to 10 pounds and lean me up.

so thats my plan i wont be starting till the 17th of january i get back to englnd on the 16th and i will probs be jet lagged... i just wanted to start he ournal whilt i had time

http://uk.youtube.com/user/franco18grant

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back from australia.. my routine starts on sunday chest! but im training back today as i want to get started..

http://uk.youtube.com/user/franco18grant

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ok here was the first workout in 6 weeks for me
 
18/1/08 back
 
deadlifts
 
160 kg * 4
            4
 
bb rows   strict slow form
 
90 kg * 6
           7
           7
 
1 arm db rows
 
45 kg dbs * 8       8
                8       8
               7        7
 
okay not too bad considering the first workout in a while... lost 20 kg on deadlifts.. 15 kg on barbell rows.. hopefully i should be  where i was withen 5 weeks.
 
diet excellent
 
sleep ok.
 
the morning after this workout i woke up and literally could hardly move any part of my back. my lats were soooo sore. and traps horrendously sore lower back also quite sore which is a first..
 
but the work mas the part where the bicep joins to the forearm the opposite part to the elbow.. it hurts so bad on both arms and i cant even tense my bicep..

http://uk.youtube.com/user/franco18grant

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20/1/08 chest
 
bench press
 
112.5 kg * 4   hmmm
               3
 
100 kg * 6
 
weighted dips
 
bw + 10 kg
 
* 10
 
+ 15 kg * 9
           * 8
 
chest flys
 
25 kg dbs * 9
30 kg       * 5
                 5
 
hmm not too bad 1 chest workout in 6 odd weeks.. lost 7.5 kg on working reps should be back there withen 4 ish weeks
 
dips felt good. should of started of using 20 kg disk hanging down.. but least i no where i am now for next week.
 
wanted to do inclines but no way i can get 45 kg dbs up to my chest with my forearms and biceps being still VERY sore.
 
diet good but cutting back cals because i feel im consuming too many.
 
sleep okay but still feel slightly let lagged!
 
taking no-explode, and cell mass plus mass fx and hydrodrol tbh havent feel  any effedts from any.. but only beeen using them for 3 days..

http://uk.youtube.com/user/franco18grant

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22/1/08 triceps
 
close grip bench
 
100 kg * 4
             4
 
skull crushers
 
45 kg * 7 too easy
50 kg * 6
          6
 
tricep dips slow form
 
* 8
   8
 
1 arm exts
 
15 kg * 6        4
 
 
hmm lost 10 kg on cgbs. but thats the first time trained tris in 6 weeks so i will be back.
 
skull crushers were good which indicates my weakpoint on the close grip benchs is my chest that has lost most strength
 
enjoyed the dips really slow.
 
doing well atm 8 hours plus sleep a night plus good diet..
 
back today deadlifts! shud be interesting to see where i am

http://uk.youtube.com/user/franco18grant

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27 jan 08 chest
 
bench press
 
112.5 kg * 5
               4
 
weighted dips
 
+ 20 kg * 11
   22 kg * 8
              8
 
chest flys
 
30 kg dbs *8
32.5 kg dbs * 6        5    (single arms) better imo
32.5 kg dbs * 5        5
 
okay weights heading in the right direction.. would love to hit 250, 6 times on bench next week...
 
diet good,, sleep not too good as its a weekend so been going out till 1 am,, but no drinking for 2 weeks
 
worked my legs yeaterday just did 5 sets of deep squats looked like this
 
135 * 10
175 * 10
200 * 10
210 * 10
220 * 6
 
all were ass to the floor legs were dead after that literally couldnt walk as its the first time ive worked legs in 7 ish weeks
 
hopefully next week 225 will go up 6 times then next 230 etc work my way to 250 then chhange the routine
 
i reckon if i started on 220 lbs i could get it 10 times.. also remeber i go right to the floor.
 
legs hurt today.
 
the other day all did shoulders but lost the piect of paper was shoulder presseing 155, 5 times.
 
and did a back workout before that and got 160 kg * 5 times, along way off when i did 180 kg , 5 times but hey im heading in the right direction.
 
also gained 2 pounds this week so up to 183.
 

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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29/1/08 tris and bis
 
close grip bench press
 
100 kg * 5
            5
 
skull crushers
 
52.5 kg * 6
             6
40 kg * 10
 
slow tricep bench dips
 
* 9
   9
 
single arm tri ext
 
15 kg * 7      5
 
biceps
 
alternative bicep curl
 
45s * 10   10
         9     9
 
hammer curl
 
45s * 6   5
 
 
not bad all weights going upwards + 1 on close grp benchs skulls good etc bicep excercises going up nicely.

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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9/2/08 shoulders
 
seated shoulder press
 
155 * 7
160* 5
130 * 9
 
front lat raises
 
18.5 kg dbs * 6      7
                   7      7
                   7      7
 
side lat raise
 
18 kg * 7     7
           7     7
 
front lat raise
 
16 kg db * 9   8
 
 
not too bad... ive had the flu and that was the first workout since getting it so its ok and still wasent feeling 100 percent.

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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10/2/08 chest
 
bench press
 
115 kg * 4   very poor
             4
100 kg * 7
 
incline db press
 
90s * 6
        7
        5
 
weighted dips
 
25 kg * 8
           7
           5
 
 
okay should of hit 115 kg at least 5 times it was close i was thinking should i go for the 5 th or not,, but back down because i had no spotter.  cant understand why my weights arnt rising on chest.
 
everything else has been going nicely back strength is up. im squating 225 * 10 easily. inclines are okay.. i think mybe it might be because im still not over this cold.. anyway next week should get 115 kg  5 times at least!

http://uk.youtube.com/user/franco18grant

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12th feb 08 tris + bis
 
close grip bench press
 
225 * 6
        4 super slow and 4 inch grip!
 
skull crushers
 
55 kg * 6   form not brill!
        * 6
50 kg * 6  perfect form
 
tricep bench dips
 
+ 5 * 9   these are done super slow i mean like 4 seconds down 3 secs up
bw * 10
 
1 arm exts
 
16 kg db * 10   7
 
biceps
 
db curl
 
50s * 10   10
         8    9
         6    7
 
hammer curls
 
50s * 6    6
 
 
good.

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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14th feb valentines day 08    back (lats)
 
barbel rows
 
100 kg * 9  perfect form
100 kg * 9
100 kg * 9 poor form on last 2 reps
 
wide grip weighted chins
 
bw + 12 kg * 6
                  5
                  5
 
one arm db rows
 
130 s * 6    7    pb
           7    7
           6    6
 
 
nice. lats are getting stronger quickly... gaining strength but not too much muscle as usual. started at 182 (after traveling for 6 weeks ) now up to 186 after 4 weeks but ive gained 2 pounds of muscle and 2 pounds of fat.... protein is high carbs medium... saturated fats maybe a little too high need to stay away from the chocalate
 
 
 
 
 

http://uk.youtube.com/user/franco18grant

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im too lazy sundays chest
 
cba write an essay did same excercsies as normal weight on bench press
 
100 kg * 10
115 kg * 4
100 kg * 7   wide grip...
 
still rising last week i did 115 kg * 4 for the first set this week did it second set and im usually prity fatigued after a set of 10.. so weights are still moving up.

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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19th feb 08 tris and bis
 
close grip bench press
 
105 kg * 5
            4
 
skull crushers
 
55 kg * 6 decent form
           6 ok form
50 kg * 7   perrrrfect form
 
1 arm exts
 
20 kg * 6    4    P.R
 
biceps
 
dumbell curl
 
55 s * 8    8       P.R  good form
         6      7
         6     6
 
happy with this triceps nearly as strong as when i finished my last epistane cycle. and im just about to start the next one... so by the end of it i hope to be cg benching 110 kg * 6 and benching 335.
 
skull crushers were good.. i remmeber struggling to skull crush 50 kg for 6 times with **** form on my d-bol cycle ALONT TIME AGO NOW. not naturally im stronger..
 
db curls were pleasing..
 
only issue is body fat.. up to 188 form 182 but i feel ive gained some body fat so starting cardio 20 min jog tonight!

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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21/2/08 back
 
barbal rows
 
100 kg * 11    form alrite
             8     good form
             8  
 
weighted pull ups
 
bw + 12.5 kg   * 6
                        6
                        6
 
1 arm rows
 
135 s * 6       7
           6        7
           6        6
 
im on fire.. started epistane cycle yesterday.. weighing 188 lbs in morning.. back getting really strong next week im guessing will be stronger than ever before..
 
changing routin gona do chest on monday instead.. doing shoulders on saterday then chest on sunday imo is making me no where near 100 percent...

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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23rd feb shoulders
 
militery press
 
80 kg * 5
           5
90 kg fail
 
 
 
did other excercises lar riases blah etc. im raing 45s like 6-7 times with strict form... im just going to keep a record of the first big compounds as im lazy

http://uk.youtube.com/user/franco18grant

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