quest to improve compound lifts

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

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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

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Make molehills with them deads man!
 
Dont worry about bench, its still impressive, considering you weigh in less than that.
just keep doing what youre doing and add them lovely 1.25kg plates each time and before you know it youll be benching more gradually.
 
Keep up the great work

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.
 

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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 
 
 

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lol, them 2 kids are the reason i dont believe 1/2 of the figures people post around here though lol.
Yeah wtf, the bar weighs 2kg? what utter retards. Then again if they made there benches at a 2kg bar-they are higher than what they said, but anyway, how the **** is benching 245lbs steroid worthy?
I didnt believe peoples claims of 14 year olds benching 365lbs without steroids, but a 17 going on 18 year old who's trained a long time, 245lbs sounds quite normal and decent to me for natural training.
 
Some people just dont have any decent knowledge.
 

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.

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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!

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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!!!!
 

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right chest workout
 
bench press
75kg*9
82.5kg*6
82.5kg*5
82.5kg*5
92.5kg*2
 
dumbell press
55kg*9
       *9
       *9
       *8
60kg  l        r
       5        5
 
db fly each db 20 kg so 40kg in total
40kg*10
       *9
        *8
 
wat a workout the db press were way better than last week which is good next week i will do 57.5kg*9 i hope  also db flys very good much improved!!! bench presses not much change damn

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My gym doesnt even have 55kg dumbells, they only go up to 50kg
 
If i were an amazing power lifter i would say "and it annoys me because 50kg is so easy!" but in reality i can hardly lift the damn things even with both hands, and ive seen some crazy men curl it LOL.
 
Nice work on the bench youve gone up by 2.5kg from last time, just keep hacking away at it and youll get there eventually
 
I have no experience of this ACTUALLY working but it does for normal people so keep going!
 
You have a seriously strong chest.

well its a 55kg db press but each db is 27.5kg the db in my gym go up to i think 70kg i can hardly get the things off the rack and doubht theyve even been used. i dont think my chest is that strong. my triceps are very strong though and they obviously play a big part in the presses. the reason why there so strong is becasuse like 2 years ago i bort a reli cheap bench press bench and the grip was really narrow. so i basically did narrow grip bench 5 times a week for an hour lmao 2 years ago alls i did was bench press LOL.
andmy rris got prity big because of this. in fact i doubht my tris have grown since i stopped doing this a year ago. kinda strange because of over training and sh*t.
 
anyway i should be doing back day 2day but theres no chance i could do deadlifts today as my legs are still aching from leg day like 3 days ago lol!

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damn it! i just havent been bothered to any sort of training i seem to have lost all motivation i went into my shed yesterday and did deadlifts then just cba to do anything else.
anyway deads were good upped the weight again
 
135kg*5
        *5
        *5
        *5
        *5
 
i could really do with finding some motivation when i get some money al invest in some new bb magazines usually these get me motivated when i see all the muscle on them guys compared to me LOL!

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Interesting...I got most of my gains from overtraining in my biceps too, its the reason i have killer mountains on them...strange.
 
I might go back to "overtraining" my arms, because they seem to react to it.
 
My closegrip bench is better than my normal bench...which to me suggests weirdness at its most lol

did a shoulder workout today not too bad i guess
 
shoulder press
45*8
50kg*6
50kg*5
push press 60kg*3
 
upright row
35kg*10
       *10
       *8
        *9
 
olymic bar laterals
25kg*10
25kg*9
25kg*5
 
alternate punching dbs
each db 6kg
*25
*20
*26 fast pace
 
damn punching dbs is good i got a real burn in my shoulders
 
 
tomorrow im gona go the gym and do an arm and leg
workout
i feel i need a decent arm workout, and i can  only really do it at the gym due to the poor equipment at home. also im home form college at 12 so its the perfect time!
 
im really gona hammer my arms!!!!!!!!!!!!!!!!!!!
 
also my diets been excellent over the last 5 days so im pleased

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