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grants new mass + strength jurnal - 1/9/2008 10:04:34 PM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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 Smile

< Message edited by grantoiz -- 1/9/2008 10:07:23 PM >

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

Post #: 1

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RE: grants new mass + strength jurnal - 1/18/2008 2:54:12 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 2

RE: grants new mass + strength jurnal - 1/20/2008 9:12:21 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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..

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 3

RE: grants new mass + strength jurnal - 1/20/2008 9:19:05 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

20/1/08 chest

bench press

112.5 kg * 4 hmmm Smile

               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..

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 4

RE: grants new mass + strength jurnal - 1/24/2008 5:22:08 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 5

RE: grants new mass + strength jurnal - 1/27/2008 11:24:52 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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 Smile

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 Smile

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.

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 6

RE: grants new mass + strength jurnal - 1/30/2008 10:50:41 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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.

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 7

RE: grants new mass + strength jurnal - 2/10/2008 9:29:13 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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.

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 8

RE: grants new mass + strength jurnal - 2/10/2008 10:03:03 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

10/2/08 chest

bench press

115 kg * 4 very poor Smile

             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!

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 9

RE: grants new mass + strength jurnal - 2/14/2008 1:17:33 PM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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.

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 10

RE: grants new mass + strength jurnal - 2/14/2008 1:24:55 PM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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 Smile

(in reply to grantoiz)

Post #: 11

RE: grants new mass + strength jurnal - 2/20/2008 5:11:22 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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.

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 12

RE: grants new mass + strength jurnal - 2/20/2008 5:18:11 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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!

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 13

RE: grants new mass + strength jurnal - 2/23/2008 7:32:21 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

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...

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 14

RE: grants new mass + strength jurnal - 2/27/2008 5:08:46 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

23rd feb shoulders

militery press

80 kg * 5
5
90 kg fail Smile

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

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 15

RE: grants new mass + strength jurnal - 2/27/2008 5:12:00 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

25/2/08 chest

bench press

225 * 10
255 * 5
      * 4

1 arm db presses

90s * 8   8
        7    6
        6    6

chest fly

30 kg dbs * 6   6
                6    6

not bad looking for 230 , 9-10 times next week..

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 16

RE: grants new mass + strength jurnal - 2/28/2008 10:59:57 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

27/2/08 tris and bis

close grip bench press

110 kg * 4
            4

skull crushers

50 kg * 10
50 kg * 8
52.5 kg* 7

standing tri raises

40 kg * 6
          6

biceps

db curl

26 kg dbs * 6       7
                6       6

1 arm preacher

20 kg * 4      5
         5       5

21s

10 kg * 21

hamer curl 21s

10 kg * 14     14

ok i was pleased with the 50 kg 10 times on skull crushers good form aswell and 110 kg 4 times on cgbp was good..

biceps was quite poor today but i was lifting 15 stone steel gurders for 5 hours of the hour as i was the only one that could lift them.. so my arms were no where near 100 percent to start with

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 17

RE: grants new mass + strength jurnal - 3/2/2008 11:45:34 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

1/3/08 back

barball rows

112.5 kg * 5
              5
100 kg      10

weighted pull ups

bw + 15 kg disk * 5
                       5
                       4

1 arm db rows

64 kg dbs 140 s * 6      6
                        6      6

very good...

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 18

RE: grants new mass + strength jurnal - 3/2/2008 11:55:45 AM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

2/3/08 chest

bench press

230 * 10      new p.r!!!!
255 * 5
286 * 1    good

1 arm db bench press

100 s * 6   6
           6   5
           4   5

db flys

70 kgs * 6   5

wide grip bench press       NO REST BETWEEN SETS

100 kg * 4
90 kg * 4
80kg * 6
70 kg * 6
60 kg * 9

damn nice workout today... 230 felt light!! 235 * 10 next week!

db presses improved ! only have one db as the collors on my others are all smashed due to me dropping on the floor to often, but one armers feel good and make your core work to stay stable Smile

the last sets were somthing different no rest between sets decreasing by 10 kg... damn i felt helpless on the last set with just 60 kg in my palms!! my chest was exhausted!!!!!

going well atm. strength up nicely should be benching 330 in 4 weeks time then i will cut for the summer!!

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 19

RE: grants new mass + strength jurnal - 3/5/2008 1:39:07 PM

grantoiz

Posts: 1162
Joined: 6/17/2006
From: cheshire, england
Status: offline

5/3/08 arms

tris

close grip bench press

110 kg * 5
            4

skull crushers

52.5 kg * 9
             7
57.5 kg * 1

lyeing down tri ext

15 kg * 7      7
          6        6
         6         7

bis

dumbell curls

60 s * 6    6
         6    6
65s * 4     5     **** form

1 arm preacha db

20 kg * 6    5
           5     5

hammer curl

45 s *    8    7
            8    7

not bad thats a pb on close grip bench

_____________________________

height 5'9 weight 205 lbs b.f 17

bench press july 08: 255 *9

old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 330 LBS

deadlift : 485lbs

yates rows : 265 * 9

close grip bench press : 255 * 5

squat : 365 ! :@

(in reply to grantoiz)

Post #: 20