quest to improve compound lifts

rite ant posted for a while been thinking up a new routine! ive just been messing around over the last few days trying new excercises etc. today i did some squating 5*5 i did
90kg*5*5
and then i did quite a few sets of push presses and clean and jerks. i was itching to do some kinda excercise. ive cleaned my diet up over the last week or so. al be getting serious about this jouranl from monday when my new routine starts

god im so annoyed i havent started or even thought of my new regime ive started a summer job and its 8 till 5 but i dont get home till 7ish to half past. the jobs bascially welding and lifting huge pieces of metal its soul detroyingly boring lol i will defo start tihinking about a new regine but im falling asleep now i feel sorry for manual workers that go the gym after a 8 till 5 job cus i cudnt do it lol

right still not got into a routine yet but got back from work at 2 so took advantage of spare time. i went to my shed, and got the erge to deadlift no idea why lol i just felt in the mood. i started off repping 120kg and found it easy i was tip top today lol i slamed 135kg on the bar which is my best, and did it with ease. so i tryed 140kg which is 10 pounds more than my previous best, and i did it! i felt amazing so i tryed 142.3 kg. i got down and pulled with all my might i felt every muscle in my body twinging and it felt like the bar was mid way up the lift for ages but i manages lift it right up! that means my deadlift max has rose BY 15 ISH pounds in basically 2 weeks what the hell! it had been stuck at 300 ish for like 6 weeks.
alls i can think is that my legs have strenghend up, and are playing a larger part in the lift! also ive been consuming 50 grams more protein each day over the last 2 weeks through the use of whey protein. god im so happy maybe this break off weightlifting has helped to?. i was also prity nakered today as well because of work so i think if i was 100 percent i could pull 320 pounds.
ok this has motivated me thank god. ive also lost 1.5 pounds of weight this week cus of work and it cant be muscle if im pulling more.
im definitly going to contruct a new routine soon.
 
NEW DEADLIFT MAX! 314 pounds
 

ok long time no journal post.! its not because i havent been bothered but becasue ive done vitually no working out lol. im off to spain tomorrow (are house in spain). so i will have no excuses not to work out as there is a huge gym up the top of the road!. today i wanted to prepare my muscles for 10 days off on slaught lol as theres nothing else for me to do in spain except swim and goe bars!. so today i basically did a few sets for each body part like 3 sets of shoulder presses 3 sets of curls for arms etc.
i did some deadlifting and bench pressing i did:
Bp 130 lbs * 18      (shock lol)
175*6
175*5
175*5
 
god usually i can only do 130 pounds 14 ish times today i did a fantastic 18
 
the deadlifts were great to i did
 
137.5kg*3
140kg*2
145kg*1
 
jeez a new deadlift max of 145kg. why the hell is my deadlift max going up basically each week after having it platoe for the past 2 months!
 
just a couple of weeks ago i couldnt do 137.5 kg and i mean at the time i put every single bit of effort into doing it i possesed now im doing 145 kg and i think im capable of 147.5!.  its grown by 5 pounds in a short space of time.
if it keeps increasing which im sure it wont lol i will be doing 400 pounds in 10 weeks lol.  on the plane to spain al dream up a new routine no excuses lol
 
6 WEEKS AGO DEADLIFT MAX 135KG    NOW  145 KG
6 WEEKS AGO SQUAT MAX AROUND 70KG ISH  NOW 110KG
BENCH PRESS BASICALLY NO CHANGE
 
my weights two pounds heavier than before not a great change but i dont care as long as my lifts have gone up, and two of the compounds have gone up loads yay
 
i think the reasons for the changes over the last 2 weeks are that ive been gettin an hour extra sleep a night, and ive basically done no lifting. except one day a week ish.
 
maybe i was over training a month or so ago.
 
also my protein intake has risin by 50 grams ish in the last month due to whey protein.
 
sorry about all the spelling mistakes im off out in a rush lol
 

right back from spain now and im serious lol weighed myself last nite and weighed in at 13 stone heviest ever mostly fat lol. im getting serious now ive started a new diet that i got from mens health july edition. altougth when i calculated the protein init it was about 150 to 160 so im just adding 50 grams to this througth whey protein.
i also went to the drug shop and bought lots of strange supplements i bought:
 
tribulas terrestris
l tyrosine
l-arginine
and creatine tablets
 
i spent 50 quid lol
 
right heres my routine
 
chest and abs
bb bench press
1*12
1*8
1*6
1*6
1*2
 
db press
1*8
1*8
1*8
1*8
 
chest fly
 3*10
 
sit ups
3*15
 
day 2
 
deadlifts 5 * 6
pullups as many as pos at a time till 30
rows 4* 8
 
shoulder press
1*12
1*10
1*8
1*2
 
upright row
4*8
 
olympic bar raises
 
3*10
 
day 3 arms
 
bb curl super set with CGB
1*15                      1*12
1*10                      1*8
1*8                        1*8
1*6                        1*8
 
conc curl SS with tri extension
 
4 * 10                     1*10
                              1*8
                              1*8
                              1*8
 
hamer curl  3*10
 
zoltman curl         ss with      dips
1*12                                   4*10
1*10                    
1*8
 
finally as many push ups as possible
 
day 4 legs
 
squats 5 * 5
 
farmers walk  5*12
 
db calf raise
 
4*10 with each leg
 
squat with calf raise 3*20
 
clean and press 5* 1
 
50 sit ups
 
 
day 5 whole body
 
clean and press
1*6
1*6
1*4
1*2
 
bench press
1*12
1*8
1*6
 
shrugs
5*10
 
100 push ups
 
 
ok theres my new routine i think it has evry thing a routine needs and hopefully with a good diet i can lose a few pounds of fat and in an ideal world increase muscle mass.
 
im ddesperate to lose some body fat and increase definition im currently 13 stone 20 percent ish bf
 
this will be the first time ive ever used supplements ive done lots of research on them and are taking the ones i mentioned earlier i did day 1 today but i cba type ny more so al post what i did l8er lol
 
 

right i did day 1 yesterday
 
bench press
70kg*12
80kg*6
80kg*5
80kg*6
90kg*2
 
dumbell bench press
50kg*8
50kg*8
50kg*6
50kg*9
 
dm chest fly
15kg*10
15kg*10
15kg*8
 
situps
3*15
 
ok not a bad workout my chest is sore this morning i noticed my db press weights have gone down slightly probly because of me being out of practise. my bench is prity much exactly what it was 2 months ago same weight same reps.
 
im thinking about doing day 2 back day but im not shore because i do my deadlifts in my garden and the grass looks quite wet.
 
as for diet it was good yesterday it was very strict. supplements good to but im taking alot of tablets yeasterday i tool about 9 lol  3 creatin tabs b4 and 3 after and 3 of the tribulas terrestris. and one of the l- arginine.
im hopeing the creatine should start to boost my perfermance after 3 ish days. and im excitied to see wat effects the tribulas has.
 

right on friday i did back and shoulder day
 
deadlifts
130kg-5
130kg*5
130kg*4
130kg*5
130kg*2
 
30 pullups i roughly 6 sets of 5 reps lol i suck at pullups
 
 bb rows
 50kg  *8
 50kg  *8
 50kg*8
 50kg*8
 
shoulder press
 
40kg*11
40kg*8
40kg*6
60kg*3
 
upright row
 
30kg*8
30kg*8
30kg*8
 
olympic bAR lateral raises
 
20kg*11
22.5kg*10
         *10
 
the deadlifts were tougth i really put 10000 percent in on the 4th set that i got 5 reps out the last 2 reps i could feel my eye balls coming out of my sockets lol
 
next week i want to do 130kg for 5 reps on each set
 
i did this workout on friday and my traps are still killing me lol and my left bicep to i hope i havent damaged it
 
right its sunday now last nite i went a party and ended up staying all nite lol and having a large quantity of vodca lol im very ashamed. however apart from that i have kept to my diet 100 percent no cheating lol.
 
 
havent noticed any effects from the supplements yet but theres still time lol
 
im absolutly cr@ping myself as my driving test is tommorrow and i cant see me passing. if i dont al be depressed for literally the rest of my life!
   

ok heres day two which i did on monday
 
close grip bench  s s   with            db curl   l          r
60kg*10                                     7.5kg*15         15
62.5kg*9                                     10kg*10          10
         *7                                            *7           7
         *7                                            *8           7
 
 db 1 arm tri extension ss with        conc curl
             l        r                          l           r     
10kg*    7        6                   10kg* 10        10
            7        7                          9          9
            7        6                         9           9
 7.5 kg   10      9                         9           9
 
 
hammer curl 7.5kg
l                  r
9                 9
7                 7
8                 7
 
zoltman curl   7.5kg
l                 r
5                4
5                5
4                4
 
ok not a bad session i was quite pleased i did this on monday its just ive been to busy driving round lol to post
i also did day 3 yesterday but im to tired to post it lol al post it 2moz

heres day 4 legs which i did on wednesday i think
 
squats
90kg*5
90kg*5
90kg*5
90kg*4
90kg*1
 
farmers walk  (basically walking doing lunges)
20kg*18
25kg*14
25kg*14
25kg*12
 
single leg db calf raise
 
12.5kg*10     10
           10     10
           10     10
           10     10
 
ok very short session. very disapointed with the squats i was nakered on the fifth set. the squats have stalled quite alot.
over the last 2 weeks ive ate 100 percent clean that diet in mens helth for losing weight xcept i added supps and a couple of protein shakes to make sure protein intake is around 200 grams and cals minimal. the reason for me wanting to lose some weight was that i went to a party and tryed to get into some old size 32 waist jeans and couldnt get them on lol. maybe the weight loss has resulted in the poor squats. im still taking the tribulas stuff and argentine and the other amino type thing.
 

today i did day 5 which is basically a muck about day when i do what i feel like lol
 
right i was in the mood for deadlifts so i went for a new max. i decided to go for 150kg and to my disbelief i did it! maybe the tribulas tes somat stuff is kicking in. my deadlift seems to carry on rising every couple of weeks it wasent that long ago that i failed on 137.5 kg must be about 6 ish weeks ago now now im doing 30 ish pounds more than that with quite some ease i think i could of done 155kg. i also went for a new bench max but failed at 105kg. i did 102.5 kg easily thow.
 
i really do think that tribulas stuff is doing the trick. its suposed to increase the amount of testostrolne in your body which is the simalar to the job steroids do.
however i am taking creatine tabs too so they might be kicking in.
 
im around 6 pounds lighter in bodyweight and deadlifting 10 pounds more than 2 weeks ago yay
 
i also just measured my arms and both are now 14.5 inches so theyve both suddenly grown by 0.25 of an inche.
 
all of a sudden my arms have grown after a 4 month ish spell of no growth at all. these supplements must be doing the trick
 
i also did loads of shrugs today.
 
why the hell is my bench not increasing 
 
previouse deadlift max when i started the journal a couple of months ago 300 POUNDS  NEW DEADLIFT MAX 330 POUNDS.
 
BENCH PRESS PREVIOUS MAX AT START 220 POUNDS   LATEST MAX 225.5 POUNDS

yeah i agree, 100 percent of the maxing front. i just cant help myself from not maxing on dedlifts alot because im constantly expecting it to rise lol.
and as for working hard i would disagree because look at your journal to mine you have done double the amount of work out sessions. prt of the reason for this is i have suffered with lack of motivation. my workout partner and best mte moved to austrailia like 5 months ago and since i basicallyy have no one to compete against. i was alot stronger than him but we competed in who could make biggest gains on lifts etc. but this site has helped me from losing all my motivation i was trying much harder 7 months ago althougth i was doing the wrong excercises i used to just do isolation excercises. ive been doing 5*5 of my bench and im going to reframe from maxing for a while and hope it rises. im also like you said going to be adding roughly 2.5 kg to my deadlift 5*5s each week. im confident that by 2007 i will be deadlifting the 4 big uns on each side.
ive kept an eye on your journal and ive noticed youve made large gains. so well done there.
i also cant wait to be able to squat 3 45s on each side lol and bench tht much to. when i was 15 and started messing about at the gym i used to watch in shock the big guy on the bench pushing 315 pounds 6 times.
yesterday i did day 1 of my routine
 
bench press
72.5kg*10
82.5kg*5
82.3kg*5
82.5kf*4
90kg*3
 
db bench press
50kg*9
50kg*9
50kg*8
50kg*8
60kg*3
 
db fly
17.5kg*10
         *8
         *7
 
50 sit ups
 
right after this session i mesured my biceps and they were 14.9 inches pumped so close to 15 lol
 
i wasent to happy with bench press i expected to do the 82.5 kg at least 6 times evry time. owell always next week
im back at work now so im lifting all the time sont no wether this will affect my workouts.

lol this lad i used to compete against had a max bench press of 70 pounds so it wasent to hard for me lol.
as for my stats
i used to be a real fat ass when i was like 11 - 12 so i started going the gym then just doing cardio did that for like a year and lost about 2 stone. anyway i was always a tall kid taller than everyone lol so i was always naturally stronger than others when we had arm wrestleing  comps etc however when i got to 14-15 every one started getting taller, and catching up on strength. so i thought sod this not letting this happen so started doing weights at like 15. the first thing i went on was the bench press lol i think i managed a press of about 115 pounds and out of all my mates thought i was incredibly strong lol thats why i cant belive all these kids that say on here that they can bench like 250 pounds.
 
anyway my stats atm
height just about 5 foot 10
weight 180.5 pounds   17% body fat (according to ****y body fat scales)
biceps
left 14.5
rite 14.5
waist 34.5
calve 14ish
neck 15.5 inche
 
ive only been seriosuly lifting like proper routine reasonable diet since hmmm id say april last year. i added alot onto my bench press becasue thats all i did really lol it shot up to like 180 pounds in no time at all but after that the increases stopped. its quite strange because at the time of the increases i was bench pressing evryday for like an hour a day prity strange when you see all the stuff about overtraining. but than again i did nothing else really. diet was crappy at first just loads of food i never really considered nutritional values i just ate loads of pasta and pizza.
 
my goals which are perhaps a bit far fetched are a 300 pounds bench press a 350 pound squat and a 500 pound deadlift. so thats another 75 pounds on bench 100 pounds ish on squat and 170 pounds on deadlift.
 
i have been offered steroids before but i only believe that serious body builders that think they have a chance of competing in the futre should take them.
 
i will hopefully get some pictures up before next week
 
i feel my weakest area is my calves which are tiny like my little sisters lol my chests also prity bad the upper part is solid but the bottom bit it quite 'fatty' strongest is my upper back i naturally have fairly broad thick shoulders. but also a big waist lol
 

right did some pics just didnt do many as its late lol so i did some back pictures here goes

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another

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k
 

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relax
 

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sh*t lats
 

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did back and shoulder day but true to the form on this country it was interupted by rain.
DEADLIFTS
130KG*5
130KG*5
130KG*5
130KG*4
130KG*5
 
30 VARIOUS GRIP PULL UPS
 
5 SETS OF 6 BODYWEIGHT
 
OLYMPIC BAR ROWS
 
60KG*8
       *8
       *8
       *7
       *7
 
DB SHOULDER PRESS 35KG
 
35*7
35*6
35*7
35*8
 
LAT RAISES   L      R
10KG*          9      9
10KG            9      8
10KG            8      7
10KG            9      7
 
RIGHT I had to do the raises and presss in my bed room so i got bollaked for bringing dirty weights in my room lol owell.
deadlifts were alright i didnt go to failure as i really didnt feel to well i could of done 6 or 7 reps for each set but i felt really light headed ive been getting up at stupid times in the day due to late nites and there taking there tole. but its back to school on wednesday so itl all click back into place
 
heres another pic of left tricep
 

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right did day 3 arms
 
god this was a damn good workout hardest ive worked in a while
 
bicep curl                       super set           C.G bench pres
              l               r       
8.5kg      15            15                      62.5kg   *    12 
10kg       10            10                      65kg      *     9
10kg       10             9                                   *     7
10kg       8               9                                  *     7
 
concentration curl     l         R    ss with single arm tri ext
10kg                      11       11            7                 6
                             9        10            7                 7
                            9          9            8                  7
                            9          9   7.5kg  *13              12
 
hammer curl  l         r
7.5 kg            11   11
                   9      9
                  9       9
 
tri bench dips bw
 8
8
6
 
god i felt strong and powerfull on this workout the bicpe curls were damn good heavier wieght and more reps for each
also the cg bench was great i upped the weight and the reps stayed the same
ive lost my dman tape but i think both my bis are 15 incge now haha.
 
      

im 19 percent body fat lol i got some measurers i think i look lower thought owell
 

hm well the body fat scales read me as 21 percent and the calipers 18-19 i duno. anyway am off to do leg day nice avator btw LOL

hmmm day 4 i did legs which i hate
 
squats 90kg*5 after this i had a pain in my hamsting
do i didnt want to risk it them 5 reps were tough i was finding them easier 4 weeks ago my leg workouts are not long enougth i now no this now they need more volume legs imo are the body part that gets least overtrained because you use them all the time im going to start going the gym for leg day which means i can do more excercises etc i have no excuse because i can drive now and the gyms 1.5 miles away lol
after that i did 5 sets of light squats
did 60kg*14   ass to the ground sqauts
65kg*12
65kg*12
65kg*12
65kg*10
 
db calf raises   l     r
15kg              8     8
                    8     8
                    8     8
                    8     8
                    8     8
 
damn i got pissed off so i finished the workout i have no whey protein now so i dont feel like im getting enough protein and im back at college now so damn i have no money. hmmmmm its all going pete tong.
 
i decided to mess around after this i did
shoulder press
65kg*3
 
i have come to the conclusion that i have a strong upper body and weak lowe  body this big guy that comes to my gym is massive and he can only shoulder press 60kg*5 and he uses a hell of alot of his legs and whole body. owell damn day 5 2moz im gona work hard
 
i also measured my biceps tonite found the measure
 
and my left bicep is now 14.6 inche and my right is 14.5
 
not to bad theyve grown recently probs down to the cratine tabs and that tribulas testos..... somat dunno the rest of the name lol.
 

 

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

right today was day 5 which is basically a piss about day
where i do anything i feel like
i worked hard today.
 
bench press
60kg*17
90kg*3
80kg*6
wide grip bench80kg*5
close grip bench 80kg*4
 
skull crushers super set with conc curls
 
skll crush
15kg*7
*9
*7
*11
 
conc curl
7.5kg*19     19
15kg * 6       6
7.5*    17      14
7.5       15     14
 
shoulder press
went for 70kg damn it failed used to be able to do 5 pounds more than that
 
60kg*2 damn it
 
shrugs 60kg*13 easy warmup
80kg*10
80kg*10
80kg*10
 
db shrugs
30kg*15
      *15
      *15
 
right i have an amazing reason why i did so **** today. hmm i woke at 8:30 damn 20 minutes before collage starts anyway i quicky got dressed brushed my teeth had nothing to eat jumped in my car and speeded all the way to school damn i forgot my lunch money and not enough petrol to get home and back so i went 7 hours with zero food lol o dear. but i think this is why i had a duff workout. also for the last 2 nights i haveent been able to get to sleep till 2am dispite going to bed at 11ish both nites every thing is going aginst me at the moment
 
however i measured my arms after the conc curls and they were 14.95 inches pumped lol so get in there
 

 

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

back in business 2day i bought two tubs of whey protein at holland and barret there 2 for the price of 1!
 
 

 

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

right did day 1 teo days ago went alright i supse
 
bench press:
72.5kg*11 times
82.5kg*5
82.5kg*5
82.5kg*5
90kg*2
 
dumbell press
52kg*9
52kg*9
52kg*9
52kg*8
60kg   left arm 5 times     right arm 4 times
 
db fly 20kg *7
20kg*6
20kg*5
 
i did some experimenting eith db pull overs
 
bench press didnt change much but db bench press was up. i upped the weight and the number of reps stayed the same.
ive upped my protein intake and im trying to keep my fat intake low and carbs fairly minamal.
 
its back day tomoz hopefully the deadlift weight will be better

 

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

on monday was back on shoulder day however i only did back becasue i literally have zero energy!
 
deadlift
132.5kg*5
132.5*5
132.5*5
132.5*5
132.5*4
 
i did 30 pull ups  dam it was 6 sets of 5 this week it got worse lol my arsm felt heavy and i seemed to have zero energy
 
bb rows
 65kg*7
65*6
65*6
65*7
 
damn what a strange day my arms felt heavy and weak. but the deadlifts were good theres an improvent i did the first 4 sets with quite some ease and could of probs got 6 reps out. next week al be doing 5*5 for 135kg hopfully.
 
i decided to save shoulders for another day due to my lackk of energy as theres no point attemping it if i no im not up to it.
so im doing shoulders 2nite after ive been the denist which i hate lol.
 
my diet on a scale of 1 to 10  has been 6 or 7 not to bad. the protein is around 230grams a day 100 grams of that being through protein shakes! ive the only fat ive been having is throught th emilk in the drinks and peanuts. carbs have been kept minimal altho i just had some pasta 5 mins ago to  fuel me for my workout in 3 hours time lol.
 
god damn it im having problems getting sleep at nite. evry nite there seems to be some kinda distraction that nite there was an annoying fly that buzzed all nite until i killed the mother fuk*r with my muscle and fitness magazine.
 

 

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

yesday  i did shoulders
 
shoulder press:
42.5kg*12
47.5kg*6
50kg*5
60kg*3
 
upright row
30kg*13
35*8
35kg*8
35kg*8
 
olympic bar raises
25kg*10
22*10
22.5*10
22.5*11
 
after each of these sets i did as many upright rows witht eh weight for the raises as possible got a real burn in the shoulders!
 
not a bad workout! shoulder presses acceptable upright rows much improved!
 
damn today i was in the school libery reading the news paper anD 2 smart ass 16 year olds, walked past talking about bench pressing saying they could bench press 90 pounds, and the other said he could bench 50 pounds LOL anyway they saw me and asked how much i could bench press on the smith machine so i said 240 which is about what i can do on the smith, and they damn burst out laughing saying i was lieing, and that much bigger people than me cant do that weight. they then basically called me thick by saying i must of added the weight up incorrectly! damn i was pissed off. then to take the biscuit completly one of the little retards asked how much the bar wigths and i sed 40 pounds and he said is everything u say a lie he then goes the bar weighS no more than 2 kg lmao (THIS IS AN OLMPIC BAR LOL). so at this point i was furious so i got there numbers, and arraged to meet them at the gym, earlier to prove myself so i went, and met them earlier around 6 o clok ,and proved them wrong lmao first with sHoulder presses then i stacked 2 45s on each side and a 10 pound plate and reped it 3 times on the smith machine haha there faces were a picture lil fuke*s. they were to embarrased to have a go them selves so they just watched me.
LOL then i took my hoody off and they goes f**k me your alot bigger than we thought (at are school we have to wear blazers lol) and guess what there next remark was?    YOU OBVIOUSLY TAKE STEROIDS LMAO 
 
 

 

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

yeah ano  god i was suprized when i got into the gym people that i havent seen in 6 months had gone massive! not massive massive but id say 17 inche arms etc prity much every1 in the gym looked big. people that were smaller than me before this one lad thats 2 years older than me who was a complete skinny b@sterd at school was in there, and hes a known drug taker, and i couldnt believe how big hed gone his body looked like one of them drawings with all the different muscles on. i cant imagine him eating cleanly and sleeping rite etc so hes probly on gear alls he did while i was there was talk to his skin ed mates lol surely he must be on gear if not he has damn good genetics. but all this has given me new motivation.
 
i did a good arm workout today much improved so al post that up tomorrow cus im off out.

 

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

arm workout
 
db curl     l        r          ss   with      close grip bench
9.5kg*    15      15                       65kg*  12
11kg       10      10                                  9
             10      9                                    7
             9         8                                  8
 
                    l         r      
conc curl 11kg 10      11                                               
                   11       10
                   9         8
                   9         9  
 
^ super setted with db tri extension  L         R
11kg   *                                       6         6
                                                  6         6
                                                  7         5
7.5KG                                          13        11
 
 
HAMMER CURL
7.5KG             12           11
                     10           9
                      9            9
 
^ SS WITH TRI DIPS BODY WEIGHT SLOW SPEED
1)9
2)8
3)13    FAST SPEED
 
WHAT A WORKOUT all the weights were improved and i got more reps for each in general.
 
i measured my arms when they were pumped and they both measured 15 inche!

 

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

right well today i had a free period so left college at 1 so went to the gym while it was qeuit. i worked my legs.
i had an amazing workout i didnt write any of it down thow cus i forgot my notepad. but i did loads of high rep squats and then leg presses omg i leg pressed 500 pounds wow lol i did like 5 sets of leg presses i piramided up  started of doing 10 reps then 8 then 6 theen 4 then 2 then 1. then i did some leg extensions which were 10 times improved on from my leg extensions that i can remmber doing at the gym a few month ago. also my maz leg press like 4 months ago was only around 400 so ive improved there. leg extensions i did 6 sets started at 15 then 13 then 11 etc but i only did 30 seconds rest periods and after each set i droped the weight right down to 20 kgs and did a many reps as i could in the rest period. FOR THE FIRST TIME EVER I WAS NEARLY SICK IN THE GYM. after my legs kept giving way. so decided to just do a few sets of arms shoulders as i couldnt help myself.
but damn my legs will be hurting in the morning
i was so close to being sick. damn ive now developed a cold and a massive bite thing on my calve its about the size of an orange no joke and it itches like man and leg is completly numb im thinking i should go the docters tomorrow owell its chest day 2moz which is my favourat!!!!
 

 

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