quest to improve compound lifts

right i havent been posting much in the journal i no lol but anyway ive been going to the gym more. i went on tuesday and did an amazing armworkout full of supersets my triceps are still sore as hell which is a rareity.
 
anyway ive booked an operartion on my chest for the 2nd of november finally gona get it sorted owt. my chest became enlarged when i was 13 and then went down a hell of alot. and i basically got rid of all the fatty tissue except for a very small lump of fat under the nipple. my upper chest i quite toned and solid. you cant really tell everyone always says i have a good chest when i wear polo tops etc but the bottom of my chest gets to me.
the ops costing 3200 quid which is quite alot but im desperate to have it done even though most people say its completly fine lol. so im stuck because the doc sed i wont be able to do any upper body excercise for at least 3 to 4 months. so im going to lose alot of muscle in this time but i think the op will benifit me in the long run as somtimes when im doing a chest workout i think why am i bothering my chest isnt going to what i want it to be. so after im recovered obviously al be hiting the weights. im quite looking forward to it. but damn my bench pres is probs gona go down loads lol. but im hoping muscle memory will kick in. aparently its a successfull op. obviously they dont garantee a perfect chest but do promise improvments. the conditons called gyno w.e  however mines a very mild case.
i just dont no what to do ive got 4 weeks till my op i odnt no hether to carry on training or not because obviovly if i gain any muscle al just lose it anway after the op. I JUST DONT NO WHAT TO DO LOL

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3-4 months for the average joe, I dont think they realise how fast BBers heal, a true BBer eats such decent foods they can cut healing times by a good few weeks sometimes.
I dont see how sucking or cutting out a bit of fat near the nipple needs 3-4 months of healing.
Hell even with appendicitis they only say 6-8 weeks is enough time before you can start ehtletic activities, and thats a massive gash in your side and your organs being played around with.
Id just wait 1 month, bench the bar, if the area hurts-rest another month, and start again, if it doesnt hurt, keep lapping the weight on until it does, and then use weight a tad lower than that.
 
For such tiny incisions that need to be made thats an awful big recovery time.
I think also theyre trying to cover themselves here, some twat probably tried benching 500kg after 3 days so now they make sure everyones ok by tripling the recovery time so even fat people who just eat cream have enough time to heal so they dont injure themselves when they open there next pot of 500 litre cream
 
Doing good work man

yeah i was thinking that to link.
anywaydid a chest workout on friday was amazing lifts were up especially the dumbell bench it just carrys on shooting up.
 
bench press
77.5kg*9      great!
85kg  *5       good
85kg *5        greAT
85KG*5         great
95kg*2          great
 
DB BENCH
60kg*9 amazing
      *8  great
       *8 great
       *6 alright
62.5kg     l                r
             4               4
 
db fly
22.5kg *        9   good
          *        7 strengh going
          *        7
 
overall a good workout my chest is still hurting a bit
my bench press weights are going up slightly yay!
i think that my max will be 230 now
 

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good work on the benching man! Hopefully il have this kind of boost tommorow lol

went the gym yesterday and did a back workout with some legs not to bad
 
started with deadlifts
damn i didnt take my weight belt to the gym. the gym instructor also gave me some pointers to my form but he said in general it is good.
 
deadlifts:
105 pounds warmup
250*8  easy
295*5 quite hard
300 *3 easy
325* 1 hard
 
my pb deadlift is 330 pounds however this was with a belt, apparently people can do more with a belt!
i think i could of put 330 up anyway without a belt
i went for 350 and failed miserably lol
 
lat pull down superset with rows
 
70kg*6
60kg*9
55kg*10
45kg*12
 
 macnhine rows usually i do bb rows
70kg*6
55kg*9
55kg*10
55kg*10
 
cg pull down
45kg*9
45Kg*9
45kg*12
 
leg press
270pounds*10 warmup
360*10
450*5
500*2
 
 
shrugs 90kg
3 sets as many as possible about 5 i think lol
 
god 2day my traps are killing me and lower back is sore so i feel good lol.
 
i did 325pounds without a blet for deadlift wonder how much i coulda done with a belt on?
leg presses good 2
 

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You could probably pull out a very dodgy form 400lbs deadlift with a belt.
 
Itd be dangerous and with bad form, but possible.
 
With good form, 350-360lbs.
 
Doing good man...And youre going from heavy to light sometimes...Might try that out sometime

i took a look at my first chest workout of the jouranal and theres massive differences in weight espeically the db bench.

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yesterday i did a tricep and calf workout
 
close grip bench
70kg*8
70kg*6
70kg*5
70kg*5
 
dips
1*13 body weight 
1*7 plus 5kg db held between legs
1*7 plus 2.5kg db
 
push down reg grip
45kg*13 easy
55kg*4
40kg*9
 
single arm pushdown reverse grip      R
15kg*8                                        11
 
REVERSE GRIP PUSHDOWNS
25kg*17
35kg*10
 
leg press calf raise
180lb*8
180lb*10
180lb*10
180lb*12
 
sit down calf raise
25kg*13
30kg*10
30kg*10
 
the weighted dips are amazing great excercise. not a bad workout
on the pushdowns im really trying to  beat my previous reps from last week as i fink its a stupid thing to do as with pushdowns slight use of bad form can result in acouple extra reps. so basically im just going to failure and working as hard as possible also theres no point really becuase after my op my strength will be right down anyway. so basically im just trying to lose a bit of weight and get into shape.
the calf raise presses were good but still didnt get a good calf workout.
 
the dips were a killer very good.
 

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today i went the gym again to do a shoulder workout.
 
i did loads shoulders presses then i was about to do some raises, and i noticed all the dbs had been clearon off the rack there was 2 blokes doing curls, and i mean they had nearly evry db. i waited for like 10 mins they really pissed me off because they did few curls just sat there talking they were jippos from the camp down the road this really de motivated me. anyway the ignorant basterds were to idle to put them back on the rack they just walked off then i went over, to the dumbells, and the gym guy walked over, and told me it is not polite to take all the dbs wen im not using them damn i was pissed off. anyway i just messed about and did some shoulder excercises and loads of curls

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Bloody jippos, id have told the gym owner what happened, Luckily im friends with the owner of my gym and i know his daughter etc etc so i never really get much bother

the jippos round my area are rather hostile creatures the gym is just down there the road from there camp so  a large part of the gyms business is from jippos.
i did a chest workout but ive left my diary in my shed and cba walk to my shed at the end of the field lol cus its freaky LOL anyway it was a very good workout bench press was amazing i did 80 kg 9 times! which is damn good and 97.5 kg*2 however i uppsed my db press weight to 62.5 kg and i failed lol i couldnt get over 6 reps. i was expecting for it to have gone up like it has the last month or so. so i think nxt week al stik to 62.5kg and hope i can get 7 reps for each set.
chest flys were good gone up slightly
anyway al post the workout up 2moz.
next week on back day im going to go the gym and max out on deadlift using a belt im hoping for 350 with good form im sure al hit this target.
 
damn im so depressed first saterday i ant bin out on it weeks!! i was pissed off today so cba LOL

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chest workout i did yesterday
 
bench press:
80kg*9 wow
87.5kg*4 alrite
85kg*5 alrite
85kg*5
97.5kg*2 good omg on the second rep the wierdist thing happened i was in my shed doing it so had no spotter i pushed as hard as i could but i got stuck 6 inches off my chest, and i suddenly seemed to black out alls i could feel is my arm shaking and moving up by there selfs it was like an out of body experience wierd! i no its dangerous without a spotter but my dad wont stand over me becasue he thinks its dangerous lifting such heavy weights.
 
dm bench press
65kg*6   hmm disapointing i wanted 8 reps
65kg*6
65kg*5
65kg*4
65kg*5
 
db flys 45kg (both dbs)
*10 good
*8alrite
*7 alrite
 
right well a good workout my bench press is getting beter after a platoe for months i think i could rep 235 pounds now if i tried hard.
 
 

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hmmm i havent maxed out for about a month now and im desperatate to see if i can bench over 230 pounds. i think al go for it next friday. im going to be mxing out on deadlift 2moz.
 
targets bench press  235 pounds
deadlift                   350 pounds
 

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went the gym 2day did a back workout didnt push myself to much as i only really went to get a new max on deadlift
 
NEW DEADLIFT MAX 355LBS!!
 
i warmed up and slamed 3 45s on each side and did it easy so put another 25 on each side and did it just about.  so decided put another 5 on each side and managed to get it up!.
if i would of done the lift using an olympic bar it would of been 375lbs with that amount of weight however all the olympic bars were in use so i used a 25lb slightly smaller bar. same thickness as the olympic 1s however there about a foot shorter they weigh 25 pounds so
6*45=270+50+10= 330 pounds then 330 + bar (25)= 355 POUNDS!
STILL CANT BELIEVE IT MYSELF LOL.
 
deadlift has gone up 25 pounds in a month! and 50 pounds since starting this journal!
 
after that i did 12 sets of back excercises. didnt bother to record the weights but kept the rep range 8 to 12. 

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did an arm workout on thurday not bad i invested in an ez bar from argos so i can now do skull crushers which i believe are one of the best arm excercises
 
skull crushers (not including bar weight)
20kg*11
22.5kg*10
25kg*8
30kg*6
 
super set with
 
db curl   L       R
10kg     15      15
12KG     10      10
12KG     10      10
13.5KG   6       6
 
CLOSE GRIP BENCH
65kg*11
      *8
       *7
        *7
 
super set with
 
conc curl   L       R
 11kg        13    11
12kg         8       8
12kg         7       8
12kg         8       8
 
 
tri dips
8
8
9
 
super set with
 
ez bar bicep curl
 
30kg
*5
*5
*5
 
a good workout on the whole i started to get used to the skull crushers i just wanted to get the form bang on.
 

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