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legs
standing calf raise 8reps@90kg 8reps@170kg seated calf raise 8reps@45kg 8reps@90kg sled 45* leg press 8reps@80kg 8reps@160kg 8reps@280kg 8reps@320kg 8reps@160kg lever leg extension 8reps@30kg 8reps@70kg (pb) lever lying leg curl 8reps@30kg 8reps@75kg (pb) |
also decided to do afew other bits aswell.
was gonna try 80kg each side on the shoulder press machine but decided i didnt want to fuck my arms or shoulders up, so stuck at 70kg. 8reps@40kg eachside 2sets of 8reps@70kg eachside was very very happy gonna try 80kg in next couple of days but gonna get a hand with lifting it for 1st set as it takes some power to explode it up above the head. then did abit of bicep work seated preacher curl machine 8reps@35kg, 8reps@ 55kg, 8reps@65kg seated dumbell preacher curls [email protected], 8reps@25kg, 8reps@25kg superset standing barbell curl 8reps@20kg rested then repeated twice incline dumbell curls 3sets, [email protected] all supersetted with 8reps@12kg |
chest
decline barbell press 8reps@ 40kg, 8reps@80kg, 5reps@90kg (personal best!!) 8reps@60kg, 12reps@40kg incline dumbell bence press 8reps@30kg, 8reps@35kg, 8reps@25kg, 12reps@20kg Pec dec 8reps@ 56 kg, 8reps@ 88kg chest press machine 8reps@20kg, 8reps@40kg, 8reps@50kg (personal best) 8reps@20kg 2sets of 8reps bodyweight dips 2sets of 12reps press ups when got home Triceps seated machine tricep press 8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg, V bar cable pulldown 8reps@ 60kg, 8reps@ 80kg rope cable pulldown 8reps@ 20kg, 8reps@ 50kg home and a shake with 500ml milk so so happy at the moment my lifts are going up and i've become alot more focused over the last week or so. |
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left is last week, right is tonight!!!
im so so glad i stuck it to the end because the difference this week is amazing, alot more shape and fuller http://i216.photobucket.com/albums/c...02011527-1.jpg |
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3/4 weeks ago i hit a brick wall mentally and physically, i really struggled as i couldn't seem to acknowledge i was making any progress, i stuck with it and kept on going, and tonight i am so pleased i stuck with it as im amazed of the progress ive made in these last few weeks.
as a wise man once said.......'keep beasting it out bro' (KF).....ha ha |
awesome pics brother, fucking miles bigger, good luck
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WEIGHT
starting:-193lbs Final:-212lbs START AND FINISHING PHOTOS LEGS DIDNT HAVE STARTING PHOTOS FOR LEGS SO THESE ARE 4WEEKS IN http://i216.photobucket.com/albums/c...5082011347.jpg FINISHING PHOTO http://i216.photobucket.com/albums/c...1102011545.jpg |
CALVES
LEFT 4WEEKS IN, RIGHT TODAY http://i216.photobucket.com/albums/c...02011543-1.jpg LEFT 4WEEKS IN, RIGHT TODAY http://i216.photobucket.com/albums/c...02011542-1.jpg |
BACK
LEFT WEEK1, RIGHT TODAY http://i216.photobucket.com/albums/c...02011537-1.jpg LEFT WEEK1, RIGHT TODAY http://i216.photobucket.com/albums/c...02011539-1.jpg |
CHEST & SHOULDERS
LEFT WEEK1, RIGHT LASTNIGHT http://i216.photobucket.com/albums/c...DSCF2562-1.jpg LEFT WEEK1, RIGHT LASTNIGHT http://i216.photobucket.com/albums/c...02011527-2.jpg LEFT WEEK1, RIGHT LASTNIGHT http://i216.photobucket.com/albums/c...02011530-1.jpg |
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TRICEPS
http://i216.photobucket.com/albums/c...0102011532.jpg BATTERY WENT ON PHONE LASTNIGHT SO HAD TO TAKE OTHERSIDE THIS MORNING http://i216.photobucket.com/albums/c...1102011541.jpg |
IN THE COMPARISON PHOTOS IT CUTS OUT THE SIDES OF THE ORIGINALS SO I'LL PUT THEM UP SEPARATE
http://i216.photobucket.com/albums/c...1102011539.jpg http://i216.photobucket.com/albums/c...1102011537.jpg |
http://i216.photobucket.com/albums/c...0102011530.jpg
http://i216.photobucket.com/albums/c...0102011529.jpg http://i216.photobucket.com/albums/c...0102011527.jpg SO AN OVERALL GAIN OF 19LBS AND MY STRENGTH GAINS HAVE GONE THROUGH THE ROOF AND STILL INCREASING, I'VE STUCK BY MY STARTING GOALS WHICH WERE TO BULK/LEAN GAIN AND I ACHIEVED WHAT I SET OUT TO DO, VEINS ARE SLOWLY COMING THROUGH ON MY ARMS AND SHOULDERS/CHEST BUT WASNT LOOKING TO GET RIPPED SO THIS IS AN ADDED BONUS, MAY LOOK TO GET RIPPED LATER IN YEAR |
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