Jonson

Thanks for the encouragement guys its well needed
Dips BW+102k IN MY DREAMS! maybe someday

Jonson

Just done a workout and made PR's on the squat, bench and deadlift, last workout I made PR's in the overhead press and row.

Here they are

Squat's 107+1/2k 3x5
Bench 73k 3x5
Deadlift 157+1/2k 1x5
Overhead press 52k 4x5
Row 69+1/2k 3x5

Lately have been training every other day having the odd extra day here and there.
I have been using 4 sets for the OHP because I have got stuck on 51kilos for 3x5 a couple of times, so I experimented using 4 sets and this seems to have done the trick getting through the dreaded 51k barrier.
Will update again soon

Thanks Jonson

widdoes2504

Congrats on the PRs man keep it going

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks

HIThopper

Good stuff jonson, press is a bitch to keep movin up sometimes!!

HIThopper's Sig:

There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe


My Youtube http://www.youtube.com/user/cjmack23ok

Jonson

Well its been about 8 months since I last updated my journal, so I thought its about time I bore you all with what ive been doing.

When I last updated I was on the SS and had made some PR's after I last posted I made further PR's.
Soon after that I sold my house and also my gym, my gym at the time was a 14'x10' metal shed in my garden as I didnt need it anymore I sold it a few weeks before I moved, so that was my training out the window for a bit.
After I moved into my new house I didnt train for a while because of sorting out this that and the other, and soon after moving I had a family holiday, during this time I trained a bit but not seriously until I came back from holiday.
After my holiday I resumed my training in my new gym which is now a 21'ft by 18'ft double walled, insulated wooden shed, with lights wall heater, and windows (I still need to get power connected which will be soon)
I started working my way back up on the SS but this time on a calorie deficiet (as it was summer) on the anabolic diet.
I nearly made my previous PR's but not quite, I probably would have done with more calories, im now eating more.

For the past six weeks I have been using the Texas method heres what Ive been doing.

Monday
Squat 5x5
Bench 5x5
Chins 5x5

Wednesday
Light squat 2x8 (60%) or front squat 3x5
Press 4x5
Row 4x5

Friday
Squat 1x5
Bench 1x5
Trapbar Deadlift 1x5

Assistance
Closegrip bench 2x8
Dips 2xfailure
Pull up 3x failure

Heres how I got on

Week 1...........................Week 6
Squat 5x5, 100k...............110k
Bench 5x5, 64k.................75k
Chins 5x5, 91k(BW)............92.5k(BW) PR
Press 4x5, 52k..................56k (2x5,2x4) PR
Row 4x5, 47.5k.................69k
Squat 1x5, 113k...............122k PR
Bench 1x5, 72k.................80k PR
Deadlift 1x5, 165k.............175k PR
CGB 2x8, 58k...................63k PR

I have been a bit ill this week and have had a massive workload so havent trained but ill resume next week.
Ill probably move the rows to monday and do them 5x5, move the chins to wednesday and do 3x5.
I think its time to add some lower back/abs work in, I havent got a roman chair (am seriously thinking about getting one) so for know ill probably do some pullthroughs on monday and some standing ab pulldowns on wednesday.
Also I have been doing shoulder prehab work at the end of wednesdays workout with cuban press 2x8, L lateral raise 2x10, and external rotations 2x12, which ill continue with

Thanks for reading
Jonson

TALO

Good stuff. I wish my gym was at home :(

Still doing the AD ?

TALO's Sig:

"We only grow when we are recovering.I see it all the time people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. "

http://www.bodybuilding.net/personal...00-a-9731.html

Quote:

You have the old, “pain of discipline vs. pain of regret” to choose between. It’s up to you....Craig Ballantyne

Jonson

Im still eating quite a bit of protein and fat but have added a few carbs to get the calories in, I found it bloody difficult to get all the calories in on the AD , I will go back to it in the summer as I was pretty lean on it, but while bulking the carbs will have to be included im afraid.

TALO

*SAMPLE 3,000 CALORIE DIET MENU FROM THE AD*

MONDAY .........................CALORIES

Breakfast
4 Fried Eggs in 2 Tbsp. Butter 508
4 slices Bacon .....................140

Snack
2 oz. Pepperoni ...................280
3 oz. String Cheese .............240

Lunch
8 oz. Ground Beef .................704
2 oz. American Cheese ...........220
1 Tbsp Mustard .....................8

Snack
5 Saltine Crackers ....................60
1 oz. Cheese Spread with Bacon .80

Dinner
8 oz. Pot Roast .......................510
1 oz. Jack Cheese ...................110
2 Pieces Melba Toast ................32

Snack
1 oz. Pistachio Nuts ................164

TOTAL CALORIES: 3,056

TALO's Sig:

"We only grow when we are recovering.I see it all the time people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. "

http://www.bodybuilding.net/personal...00-a-9731.html

Quote:

You have the old, “pain of discipline vs. pain of regret” to choose between. It’s up to you....Craig Ballantyne

Jonson

That doesn't look that bad another thing I found with the AD for breakfast eating a load of eggs on their own was bland and hard to eat, add a couple of slices of wholemeal toast with a bit of cream cheese on and its divine.
For my lunch at work id have a couple of tuna or chicken salads and eating tuna with a few lettuce leaves is pretty grim but add a couple of sweet potatoes (yams) and its delicious.
Apart from the usual fruit and veg the only carbs im really eating is the toast at breakie, and yams at lunch, and maybe the odd pasta dish or baked potato my otherhalf sometimes cooks for dinner.