quest to improve compound lifts

20/10/07 back
 
bb rows
 
235 * 8
245 * 6
         6
 
pull ups
 
bw+ 12.5 kg * 6
                    6
                    6
 
1 arm rows
 
50 kg * 7        8
           7        6
 
alternative db curl
 
21 kg * 6     6
           6     6
 
lat strength continues to rocket.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

21/10/07 shoulders
 
militery press
 
82.5 kg * 1 *1*1
 
db shoulder press
 
62 kg (68s) * 6
                   6
 
front lat raise
 
15 kg * 7     8
           7     8
 
hammer front raise
 
31 kg * 6
 
 
dumbell shoulder presses good rising. that was day 2 of epistane cycle.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

22/10/07 triceps
 
close grip bench press
 
225 * 6
         6
235 * 3
 
hammer triceps riase
 
standing up 31 kg * 6
 
sitting down 31 kg * 8
 
single arm tri ext
 
16 kg * 8  7
           8  8
 
close grip bench presses awesome epistane appears to be working nicely, good pumps... ive got videos of them but need to find the bloody cable.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

ORIGINAL: grantoiz

22/10/07 triceps

close grip bench press

225 * 6
6
235 * 3

hammer triceps riase

standing up 31 kg * 6

sitting down 31 kg * 8

single arm tri ext

16 kg * 8 7
8 8

close grip bench presses awesome epistane appears to be working nicely, good pumps... ive got videos of them but need to find the bloody cable.

Epistane is the ****.. my friend blew me out of the water with mass gains with mass tabs and TrenXtreme though.. So thats the one I am going to run next. I am also upping my carbs to 3x my body weight I have only been eating about my body weight in carbs so thats not good.

im liking it at the moment,, ive noticed my appitite has shot up, usually im not a big eater i gain fat easily, so ive never really had to eat over 3000 cals per day. but ive been hungrey all day...
 
im pissed off today becuase my right knee seems to be fuked. it feels really stiff, and when i bend it past a 90 degree angle i get a ache down the front of my lower leg, im going to go easy on squats just in case..

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

24/10/07 mess around
 
squats
 
120 kg * 5
            5
 
shrugs without straps
 
145 kg * 6
            7
150 kg * 5
 
loving the epistane . imo doing shrugs with 330 pounds without straps is prity awesome
 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

26/10/07 chest
 
bench press
 
245 * 6      could epistane be as strong as d-bol?
245 * 5      good
 
incline dumbell press. 45 degree angle
 
95s * 4
 
flat db press
 
95s * 7
         7
 
super wide bp. slow down movemoent qucik as pos up.
 
135 * 12
         13
 
 
prity good, last time i got 245, 4 times yesterday i got it 6! good **** is epistane...
 
got loads of vids too follow....

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

videos

245 * 6 bp
http://video.google.co.uk/videoplay?docid=-3148466540548068773

close grip bench 225* 6
http://video.google.co.uk/videoplay?docid=5541970254214366577
 
---------------------------------------------------------------------------

this video was wen i was on my d-bol cycle its 245 * 6 . just shows how much strength epistane has given me in one week! the same as d-bol! however my form was slightly better on the d-bol vid.
http://video.google.co.uk/videoplay?docid=-8735145121125951846
 

theres some more but im busy

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

29/10/07 chest
 
bench press
 
250 * 5
         4
 
db press
 
100s * 6
          5
 
just a short one.. basically i wasent hsappy with doing chest on a friday... because thats when i go out and drink quite hevily.. i feel i structure my workout when day 1 is on monday.. so i just did a short one because id worked chest 3 days prior and didnt want to over train;.
it was still ok despite.. only having 3 days rest. on monday i will get 250* 6 for certain.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

31/11/07 arms
 
close grip bench
 
230 * 5
         4
 
hammer tri ext close grip (super slow and strict form)
 
25 kg * 10
            10
27.5 kg * 8
 
1 arm ext
 
16 kg * 7      6
          9       7
 
bb curl slow and strict perfect form
 
45 kg * 7
           7
           4 wide grip
 
hammer db curl
 
15 kg * 7   7
           7    7
 
not bad. for me the tricep strength is shown in the close grip bp, and as long as that rises im happy.. all my form today was very slow..
 
bicep strength is way down! but as i said a few weeks ago i fuked my hand, so didnt train them in like a month... funny becuase my row stregnth is way up just goes to show how much stronger my lats have gone.. bicep strengh will come back fast i think.. however my hand still isnt rite.. still gota sore lump.. arms are around 15.75 -16
        

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

havent been upd8ing much cus i havent got the internet in my flat as yet.. anyway doing well at the moment im up to 191 so alls good. coming to the end of the ep cycle really enjoyed it. gained 15 pounds onto bench press so thanks ibb.
 
on anohter not ive not been able to train my legs because ive got problems with my knees they seem constantly stiff... so painfull..

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

ORIGINAL: grantoiz

havent been upd8ing much cus i havent got the internet in my flat as yet.. anyway doing well at the moment im up to 191 so alls good. coming to the end of the ep cycle really enjoyed it. gained 15 pounds onto bench press so thanks ibb.

on anohter not ive not been able to train my legs because ive got problems with my knees they seem constantly stiff... so painfull..

No problem looks like the routine and the epistane worked for you as it did me. I went from 255 x 4 "Lost strength from anabolics" To 275 x "4 - 5" So that was 20lbs onto my bench.

Awsome bro! BTW your pretty big now dude, your bigger then me. at 5'9 191 around my height you would be 210 - 212lbs.

You should take some pictures I want to see what you look like now bro. You do one more of those PH cycles and your going to be a beast at 201 - 203lbs. Your not going to lose any of your strength gains or weight if you keep your diet up. Keep eating clean because a lean 200lbs is where you want to be!



Congratulations! Shoot for hypertrophy now and eat a little more then you were, you will lean up and stay at 191lbs. The next cycle is mass tabs + trenxtreme, I am going to run that cycle the end of this month. So I won't start until the beginning of december. I will let you know how it goes, I expect to gain 13lbs or so.. You can run the same cycle

ORIGINAL: grantoiz

videos

245 * 6 bp
http://video.google.co.uk/videoplay?docid=-3148466540548068773

close grip bench 225* 6
http://video.google.co.uk/videoplay?docid=5541970254214366577

---------------------------------------------------------------------------

this video was wen i was on my d-bol cycle its 245 * 6 . just shows how much strength epistane has given me in one week! the same as d-bol! however my form was slightly better on the d-bol vid.
http://video.google.co.uk/videoplay?docid=-8735145121125951846


theres some more but im busy

Those were clean reps man!

cheers bro i got some pictures, im gna post them later.. im now benching 250 * 6 so im still rising, and i did a tricep workout at the GYM! and managed 230 * 5 on close grip bench but the form was 3 seconds moving the weight down and slow upwards movement too..
 
at the moment my body fats around 14-15 percent,, id love to lean up, ive been doing cardio 3 times per week.. its just im finding it hard living on my own,, cooking and ****! ready meals way too much!

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

pics

Attached Image(s)

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

front
 
 

Attached Image(s)

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

lat
 

Attached Image(s)

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

random
 

Attached Image(s)

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

250 * 6 on bench press
 
http://video.google.co.uk/videoplay?docid=-2844406353361202680

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

camera phones don't take the best pictures... 
 
Your big bro.. seriously no joke..  I wish you could do a front double bi shot but I guess your camera must not have a timmer on it..  Get another camera and take some pictures doing some other poses. 
 
 
 
Awsome accomplishment bro! congrats!

cheers dude yeah al get some good pics up next week, i just need a decent digi camera. i had a decent mobile with a awesome cam on it and timer, but i left it in a pub, and it never got handed in .... i just want to lean up, say drop to 10 percent bf, and gain about 5 pounds more muscle,, which i guess would put me where you are as im a couple inches smaller than you. i dont want to be a monster just big.. but its hard to stop trying to get bigger if u get the drift.. very addictive. im starting pct on my epistane next week.. today i shoulder pressed 165 * 5 so im still getting stronger!
 
damn it feels so good when i go into town , and every ones saying how big ive gone,, kind of makes me feel bad for drinking though.. ive got to cut my drinking down. downed 15 pints over the weekend which is never going to help... but a good night never seems good without getting a little pissed

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

13/11/07

bench press

255 * 6
     * 5
275 * 2

db press

100s * 6


at this point i had to stop because my dumbell broke resulting in the 5 kg disk falling straight onto my head and prity much nocking me out on the second set... felt dizzy all day. **** me up big time..

but hey 255 * 6 is awesome! 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

cheers dude,, yh im not too worried about trainining for strengh at the moment ive got 5 weeks to get some abs before i go to austrailia,, im 14 percent bf atm, so its achieveable,,,, im going to get a video of a 305 pound bench up in a weeks time.. 315s pushing it. also uou might of noticed im not deadlifting like i used too... ive had loads of problems with my knees and joints in my legs,, im im giving them arest lol.
 
im happy i started this journal 18 months ago. since then ive gained 80 pounds onto my bench, im not counting the d-bol because i didnt gain anything from it.. well noting that i kept..
 
epistane whcih is an amazing ph has added 20 pounds onto my bench! and its legal!

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

no sorry.. i dont think it was the deads that ****ed my knees up,,, im sure it were deep squats.. they dont hurt when im squatting but then for like 5 days after my knees feel week and stiff..
 
well my interpritation of legal is being stoped by the police, and not getting ****ed as they are pro-hormones not steroids. which to me makes them legal... i bought them from a legit well known supplement site as well which is advertsing in magazines all the time..,, but im sure epistane wont stay legal for long.. its to good to. im prity happy what its done for me.. no water weight, no bloat, no achne. well abit.. slight testicle shrinkage (no where near as bad as b-bol), and no itchy nips.. epistane is good seriously..
 
the only offside is it seems to make me angrier like the -bol,, but nothing i cant control.. ive gone from 189 at 16 percent bf to 191 at 14 percent, and ive lost an inche off my waist.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

ORIGINAL: grantoiz

no sorry.. i dont think it was the deads that ****ed my knees up,,, im sure it were deep squats.. they dont hurt when im squatting but then for like 5 days after my knees feel week and stiff..

well my interpritation of legal is being stoped by the police, and not getting ****ed as they are pro-hormones not steroids. which to me makes them legal... i bought them from a legit well known supplement site as well which is advertsing in magazines all the time..,, but im sure epistane wont stay legal for long.. its to good to. im prity happy what its done for me.. no water weight, no bloat, no achne. well abit.. slight testicle shrinkage (no where near as bad as b-bol), and no itchy nips.. epistane is good seriously..

the only offside is it seems to make me angrier like the -bol,, but nothing i cant control.. ive gone from 189 at 16 percent bf to 191 at 14 percent, and ive lost an inche off my waist.

2 weeks and I am hitting that mass tab cycle. Once I hit that cycle there won't be any catching me muhahahaha! hehehe.. seriously though I plan on doing reps with 275 for 6 - 7 reps maybe 8 and maxing around 335 - 345.


Anyways keep it up dude I am glad all my advice is paying off. Not everyone listens you know

305 pound bench press
 
http://video.google.co.uk/videoplay?docid=-1895247920370660744

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

still working out,, the problem is im finding it hard to stay consistane because ive got austrailia in 2 weeks,
i started a new rutine called '' cleaning up your deadlift'' its basically a power lifting routine lots of clean and jerks and snatchs. front squats etc.. my legs are so weak at the moment,, ive not trained them in 2 months nor done deadlifts,, but i can still dead 400 plus, and i no that on this routine i will quickly climb to 450. i like the routine lots of legs moves,,, which i REALLY need.
 
still benching 305.
 
and i ordered a new sup the other day called mass fx.. supposed to be as good as epistane but i will have to see.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

this journals so much better than the other one..
 
16 may 08 maintenence
 
push press
 
135 * 10   warm up
185 * 5
         4
 
leg press
 
495 * 10 warm up
585 * 6
695 * 6
765 * 4
 
close grip bench press
 
225 * 6
        4
 
skulls
 
52.5 kg * 5
             6
 
1 arm exts
 
15 kg * 8   8
ss
dips* 10
 
 
random workout today.. on monday i start a proper routine for 6 weeks supplementing with halodrol-50.  weights around 195 lbs will bulk to 205.
 
 
 
 

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

cheers bro.. its a weak prohormone basically a clone of the aas turanabol.

my strenghs not to bad atm. im deadlifting 475, and benching over the 300 mark, and squating 250, 10 times.. ive been really focusing on my legs, and as a result i gained 3 pounds.. also i can press 215 pounds above my head so genarally im doing well.

all my squats are slightly below parellel, but every time i do a ph cycle my joints ache like crazy due to the increased poundages on lifts i suppose so i will have to see what happens

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

cheers bro i got over the bad back, and ive been adding weight to my deads by doing rack pulls.
did chest yesterday will update when i get home from work. went quite well gained a rep.
 
not a bad weekend me and 6 mates went out started at my flat on vodca then got to town and realised we had forgoten are ids so we all ended up at my flat again till 2am. so i drank abit more than i wanted to but owell...

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209