1st Cycle...

Work out #20 (5's)
----------------

Flat Bench Press 3x5 @ 80kg
Yates Row 3x5 @ 80kg
Military press 2x5 @ 47.5kg / 1x5 @ 45kg
Dips 1x15 @ BW
Pull ups 3x5 @ BW
DB Bicep Curl 1x10 @ 10kg




Didnt have time for much today so kept it short and intense. Dropped squats as my knees were hurting a bit and didnt want to risk doing any damage.

I think im definatly at my maximum for all the above exercises (minus the bicep iso, just chucked that in to finish off).

Could probably keep adding to my squat but thinking now that I might get new RMS next week and then SD and start a new cycle.
 
Work out #21 (Finding 15 RM)
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Squat 1x15 @ 90kg
Flat Bench Press 1x15 @ 60kg
Yates Row 1x15 @ 60kg
Military press 1x15 @ 30kg
Pull ups 1x15 @ BW
Dips 1x15 @ BW



So theres my 15 RM ready for next cycle, looking back through my log I can see I have improved my strength by 5/10kg for most exercises.

Military press has been a killer all through the cycle and still no improvement on last cycles 15 RM.

After I have completed my RM findings I will post measurements/weights for before and afters to check the progress I have made, might even post a few pictures.
 
<div>
(Oxiomeat @ Jul. 22 2008,7:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Military press has been a killer all through the cycle and still no improvement on last cycles 15 RM.</div>
Try doing your military press before your flat bench. See if there's any difference...
 
<div>
(TunnelRat @ Jul. 22 2008,12:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Oxiomeat @ Jul. 22 2008,7:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Military press has been a killer all through the cycle and still no improvement on last cycles 15 RM.</div>
Try doing your military press before your flat bench. See if there's any difference...</div>
Yeah I tried it out and it is alot better but then my bench suffers.

My strength seems to go quite quickly during the workout, I rank bench higher than military press so I will keep it this way for this cycle... maybe next cycle I will swap bench with military or swap military for shrugs...

see how it goes!
 
Work out #22 (Finding 10 RM)
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Squat 2x10 @ 110kg
Flat Bench Press 2x10 @ 75kg
Yates Row 2x10 @ 75kg
Military press 1x10 / 1x7 / 1x3 @ 40kg
Pull ups 2x10 @ BW

No dips today as I was too drained, decided to do 2 isos instead:

Skull Cruchers (DB) 1x10 @ 8kg
Hammer Curls (DB) 1x10 @ 10kg
 
Work out #23 (Finding 5 RM)
----------------------------------------------

Squat 3x5 @ 125kg
Flat Bench Press 3x5 @ 85kg
Yates Row 1x5 @ 85kg / 1x5 @ 87.5kg / 1x5 @ 90kg
Military press 2x5 @ 47.5kg / 1x5 @ 50kg
Pull ups 3x5 @ BW
Dips 1x13 @ BW

Had a bit of a strong day today felt good, and exceeded what i thought I would achieve.

Will probs aim for 90kg on the bench press at the end of my cycle, see how it goes.

Time to SD for 9 Days, going to do some cardio over the next week now to try and lose some of the fat I have gained on my stomach.
 
Back after a 2 week SD, picked up a sickness bug for 5 days and couldnt eat or drink anything without being sick. Lost 6lb during my 2 weeks away due to the sickness, sad times!

Anyhow heres how my first session went on monday, bit of a delayed post:


| Cycle 2 |

Session 1 - 15s


Squats 1x15 @ 60kg / 1x15 @ 70kg
Flat Bench Press 2x15 @ 50kg
Yates Row 2x15 @ 50kg
Military press 1x15 @ 22.5kg
Pull ups 1x15 @ BW

quick session to get back into things, being aching slightly on my chest, legs and butt.
 
| Cycle 2 |

Session 2 - 15s


Squats 1x15 @ 40kg / 1x15 @ 80kg
Flat Bench Press 2x15 @ 55kg
Yates Row 2x15 @ 55kg
Military press 1x15 @ 25kg
Pull ups 1x15 @ BW
Dips 1x15 @ BW
 
| Cycle 2 |

Session 3 - 15s


Squats 1x8 @ 60kg / 1x15 @ 90kg / 1x10 @ 90kg
Flat Bench Press 2x15 @ 60kg
Yates Row 2x15 @ 60kg
Military press 1x15 @ 30kg
Pull ups 1x15 @ BW
Dips 1x15 @ BW
 
| Cycle 2 |

Session 4 - 10s


Squats 1x8 @ 60kg / 2x10 @ 80kg
Flat Bench Press 2x10 @ 50kg
Yates Row 2x10 @ 50kg
Military press 2x10 @ 25kg
Pull ups 2x10 @ BW
Dips 2x10 @ BW
 
Oxiomeat

well done on putting on 8lbs or so in your first cycle! im jealous
sad.gif
..

Id just like to know how your weight was ditributed..for example did you put size on the major muscle groups or did your arms and traps grow aswel??

I know you wasnt doing any direct arm work so was just wondering..
 
<div>
(ratty @ Aug. 20 2008,10:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Oxiomeat

well done on putting on 8lbs or so in your first cycle! im jealous  
sad.gif
..

Id just like to know how your weight was ditributed..for example did you put size on the major muscle groups or did your arms and traps grow aswel??

I know you wasnt doing any direct arm work so was just wondering..</div>
I gained size on all major muscle groups and also on my arms. I gained 3/4 of an inch on arms without doing any direct arm work really. Main gain was on chest and that was 2.5 inches everythings else was between 3/4 to an inch all over.

Just make sure your eating plenty and hitting your calories, I found milk helped alot.
 
| Cycle 2 |

Session 5 - 10s


Squats 1x8 @ 60kg / 2x10 @ 85kg
Flat Bench Press 2x10 @ 55kg
Yates Row (one over hand one under hand) 2x10 @ 55kg
Military press 2x10 @ 27.5kg
Pull ups 2x10 @ BW
Dips 1x10 @ BW


Havent had much time to visit the gym over the past week, but have been doing a bit when I can at home. Had a couple of sessions at home which included deads, rows, curls and military press.
 
| Cycle 2 |

Session 6 - 10s


Squats 1x5 @ 60kg / 2x10 @ 90kg
Flat Bench Press 2x10 @ 60kg
Yates Row (one over hand one under hand) 2x10 @ 60kg
Military press 2x10 @ 30kg
Pull ups 2x10 @ BW
Dips 1x10 @ BW
 
| Cycle 2 |

Session 7 - 10s


Squats 1x5 @ 60kg / 2x10 @ 95kg
Flat Bench Press 2x10 @ 65kg
Yates Row (one over hand one under hand) 2x10 @ 65kg
Military press 2x10 @ 32.5kg
Pull ups 1x10 @ BW
Dips 2x10 @ BW
 
| Cycle 2 |

Session 8 - 10s


Squats 2x10 @ 100kg
Flat Bench Press 2x10 @ 70kg
Yates Row (one over hand one under hand) 2x10 @ 70kg
Military press 2x10 @ 35kg
Pull ups 1x10 @ BW
 
Was looking at your progression from the first cycle. Very nice work there. Great gains! Hopefully you are seeing the fruits of it in the mirror too?
 
| Cycle 2 |

Session 9 - 10s

Flat Bench Press 2x10 @ 75kg
Yates Row (one over hand one under hand) 2x10 @ 75kg
Military press 1x10 @ 37.5kg
Pull ups 2x10 @ BW
Dips 1x10 @ BW
Tricep pull down (using rope) 2x10 @ 15kg
Bicep Curl DB 2x10 12.5kg


No squats today due to foot injury so included some iso's. Thats the end of 10's, start of 5's' now!
 
<div>
(Wildman @ Sep. 10 2008,7:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Was looking at your progression from the first cycle. Very nice work there. Great gains! Hopefully you are seeing the fruits of it in the mirror too?</div>
Hi thanks for your comments,

I have indeed bulked up now I need to cut it up!

Lately I have noticed some big gains on my back, not sure why this has happened all of a sudden!

Just wish my arms would grow faster, especially more forearms they are lagging behind, any advice welcome.

Thanks
 
| Cycle 2 |

Session 10 - 10s Continued

Squats 2x10 @ 105kg
Flat Bench Press 1x10 @ 75kg
Yates Row (one over hand one under hand) 2x10 @ 75kg
One Arm Military Press DB - 2x20 (each arm) @ 12kg
Dips 1x10 @ BW
Bicep Curl DB 1x10 15kg




Havent been to the gym in over a week so thought I had better continue where i left of with the 10's before I hit the 5's - I also wanted to make sure I did my last squat set as I was unable to do it last time I was at the gym due to a foot injury... 5's will follow.
 
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