quest to improve compound lifts

still no internet but time to update
 
10/12/06
 
shoulders/traps
 
barbell shoulder press
 
45kg*6 piss easy
45kg*6 piss easy then realised i forgot to up weight from last week lol
50kg*6 good
 
dumbell shoulder press
 
45kg*6 easy
45kg*6
45kg*5 hard
 
side lat raises  l          r
8.5kg             6          6
                      6         6
 
shrugs
90kg*6
60kg*6
 
i was pissed off because i had no internet to check shoulder press weights so ended up doing the weights from the other week which were easy.
dumbell presses good
lat raises alrite
shrugs good

http://uk.youtube.com/user/franco18grant

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11/12/06 chest/ abs
Bench press
 
warmup 45kg(100lbs) *12  45kg*10  60kg*6   80kg(182lbs)*1
 
85kg*6  
85kg*4
85kg*4
 
incline dumbell press (around 40 degree)
55kg*6
55kg*6
55kg*6
 
wide grip dips
bw+7.5 kg*6
                *6
                *6

Abdominals
 
weighted decline situps 
 
20kg*6
20kg*6
 
not bad keeping bp the same next week till i hit 85*6*3 db press easy will move up to 60kg next week. dip weight shooting up 10kg next week.

http://uk.youtube.com/user/franco18grant

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hopefully by next week i will have the internet back lol i currently have to update from an internet cafe.

http://uk.youtube.com/user/franco18grant

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13/12/06 biceps, triceps and forearms
 
barbell curl
 
40kg *  6
40kg *  6
40kg *  5
 
alternative dumbell curls    L             R
 
16kg *                               6             6
16kg *                               6             6
 
hammer curls                     L             R
 
15kg *                                5             5
 
triceps
 
skull crushers
 
37.5kg * 6
37.5kg * 6
37.5kg * 5 keep same improve form
 
close grip bench press
 
70kg * 6 piss easy
70kg * 6 easy

tricep extension         L           R
 
11KG                 *      6           5
11KG                 *      4           4 
 
dumbelll wrist curl          L        R
 
16kg                     *        6       6
16kg                     *        6       6

http://uk.youtube.com/user/franco18grant

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Pretty impressive barbell curls you have there, whats youre arm size now?
 
I once maxxed 70kg on bench, normal grip, and here you are close gripping it and finding it piss easy.
 
If i didnt like you i would have hunted you down and made a chest transplant -_- LOL
 
Lucky for you i do, so il just sit down and cry and be envious LOL.
 
As the topic name suggests, youre trying to improve compound lifts, and you are, so thats good, its ashame about the surgery and the drop, but youll be back in no time.

lol thanks ive gone off the rails this weekend my mum n dad went away so  had a party at my house friday and saterday meaning my house is a complete tip, and ive spent the whole weekend tidying up, and have done no workouts for 4 days hopefully i will get back on track next week.

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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17/12/06 chest
 
bench press
 
85kg *5
85kg*4
85kg*4
 
dumbell bench press
 
60kg*6
60kg*6
60kg*5
 
wide grip  dips
 
bw+ 10kg
1) 6
2)6
3)6
 
 
felt lazy so i took out the abs im not expecting to gain mass when being this lazy. next week i will have been on this routine for around 5 weeks so i will be  swapping the routine for somthing new.
 

http://uk.youtube.com/user/franco18grant

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20/12/06 biceps triceps and forearms
 
barbell curl
 
42.5kg *  6
42.5kg *  6
42.5kg *  5
 
alternative dumbell curls    L             R
 
17.5kg *                               5            5
17.5kg *                               5             5
 
hammer curls                     L             R
 
15kg *                                6             6 
 
triceps
 
skull crushers
 
37.5kg * 5  ****
37.5kg * 6
37.5kg * 6 keep same improve form
 
close grip bench press
 
72.5kg * 4 ****
72.5kg * 5 

tricep extension         L           R
 
11KG                 *      5          5
11KG                 *      5          5
 
 
too lazy for forearms im way off track been revising for exams and eating ****. 
 

http://uk.youtube.com/user/franco18grant

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22/12/06  legs back
 
sqauts
 
180*6
180*6
180*6   GOOD
 
LEG PRESSES
 
400*6
400*6
400*6
 
LEG EXTENSIONS
 
70KG*6
70KG*6
 
BACK JUST MESSED AROUND NEED NEW ROUTINE SQUATS WERE GOOD LEG PRESSES EXCELLENT

http://uk.youtube.com/user/franco18grant

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29/12/06 legs
 
squats
190lbs*6
190lbs*5
190*6
 
leg press
410*5
*4
*3
 
leg extension
75kg*6
      *6
      *6
 
 

http://uk.youtube.com/user/franco18grant

NEW VIDEO

DEADLIFTS 420 * 6

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1/1/2007 chest / minimal biceps NEW ROUTINE
 
bench press
 
 warm up 45kg*12 45kg*10 60*6 70kg*3 80kg*1
 
bench press
 
85 kg*7  excellent up weight next week
85 kg*6  good
 
dumbell chest press
 
60kg*7 too easy
UP WEIGHT 62kg*8  WTF STILL TO EASY?
62kg*6 GOOD
 
chest fly
 
20kg*6 Too easy
20kg*9  way to easy next week i no to up weights lol
 
biceps
 
bb curl
 
45kg*6 good
45kg*5 keep same next week hard
45kg*3 hard keep same next week
 
Well as you can see only 3 sets for biceps. looks strange, but in the last year my biceps have barely grown dispite increasing lifts.  i feel all other muslce groups have so alls i can think is overtraining so im going to relie on the compounds to hammer them.
 
VERY happy with bench press next week al go for 87.5kg *6. db press was what i expected i should of started on 65kg, but now i no what im capable of as i havent done flat presses in over 2 months.

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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new video from today
 
85kg*7  (190lbs*7)
 
http://www.youtube.com/watch?v=MNf5BgXT6Eg

http://uk.youtube.com/user/franco18grant

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DEADLIFTS 420 * 6

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2/12/07 BACK
 
deadlift
 
130kg*6
130kg*6
130kg*6
 
bb rows
 
155lbs * 6
155lbs*  6
155lbs *  6
 
chinups
 
3*4 body weight so week

http://uk.youtube.com/user/franco18grant

NEW VIDEO

DEADLIFTS 420 * 6

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4/1/07 shoulders
 
shoulder press strict form
 
50KG *6
50 KG *6
50KG *6
 
DB SHOULDER PRESS
 
50kg*5
50kg*6
50kg*4
 
lat raises to the front
 
10kg * 6    6
             6    6
             6     6

http://uk.youtube.com/user/franco18grant

NEW VIDEO

DEADLIFTS 420 * 6

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new video
 
PB BENCH LOL 240LBS TODAY I SOUND LIKE A RETARD ON IT LOL DINT REALISE HOW GAY I SOUND lol haha
http://www.youtube.com/watch?v=rT04sNs0Zi0

http://uk.youtube.com/user/franco18grant

NEW VIDEO

DEADLIFTS 420 * 6

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