3059365’s BodyBlog

Dear Readers,

Today was different as I am used to a training on the Friday. This week as said previous my partner and I swopped it around to accommodate other obligations. I was not in the best shape for a workout i can tell you that - I just spent 30 hours or more straight on working on my assignemnt in the common room at the uni with next to no breaks and I was not looking forward to it at all. Considering though i did pack alot of food and protein rich food to keep me going and i lifted quite well - but still not 100% i feel. I did however for the first time to dumbbell reverse head lowers for triceps (in the seated position) and i enjoyed them nearly as much - possibly as much as the nose-breakers (aka skull-crushers) i lifted around 470 - 500kg on leg press and went deep and felt it afterwards believe me! All in all not  a bad day at the office. Keep posted - next week its back to normal.

Kind Regards,

Robert Murphy

Dear Readers,

Trained today rather then Wednesday because my gym partner is busing on the Friday so we decided to split it on Tuesday and Thursday and Sunday for this week. Today was good until the 4th exercise as today i didnt have a caffeine tablet handy because i had ran out. For the record, I can not recommend caffeine tablets any higher prior to a workout they really allow you to sustain a high amount of energy throughout. I started with deadlifts and went to 150kg for the first time and nailed it for 7 reps! and after doing 6 on 135, 6 on 137.5, and 6 on 140kg. Arnold press was a little disappointing equaled my workout two weeks ago. Barbell shrugs rose to 125kg for 12 reps and my back was aching. All in all today was not to bad and definite progress has been made. Stay tuned for Thursday’s workout details. Also i am beginning all my essay work early, as they are all due in approx 4 - 5 weeks and i want to make sure they are done and dusted before they are due - hopefully the late nights dont upset my progress and gains.

Kind Regards,

Robert Murphy

Dear Readers,

chest and arms today - was very pumped after a great feed the night before training - had a mass amount of highly saturated protein foods and so on. I arrived at the gym with an agenda of doing 12 reps of 80kg bench for the current MATRIX program and I did - thus placing me on a one rep max of approx 115kg. I then proceeded to do a 110kg bench and did 2 reps after this and was pleasantly surprised at the remarkable result as my previous best was around 106kg - this matrix program after only 4 weeks has done wonders, that and androbeline (which i have stopped taking due to my first course being over) I begin my second in 2 weeks time. Also i must speak of reverse barbell curls and their benefit to forearm strength. I then proceeded to cable crossovers and bet my previous best by 2 reps and then did an almost identicle arm routine to last week and bet my last 105lbs barbell curls for one more forced and squeezed rep. All in all i left the gym after squast feelign likei had been hit by a bus - just the way it should be I’ll let yous know how i pull up in the morning.
Kind Regards,

Robert Murphy

Dear Readers,

Had a great workout today - light bench day of the matrix program, did slow and controlled reps to the chest. Followed this up with a strong go on the dumbbell incline presses and got a PB of 30kg for 10 reps on two occasions. Triceps skullcrushers i did 115lbs for 9 reps and was quite impressed with the gains i am making in the area. I finished with leg extensions and leg curls and I did 20 reps on the maximum level 4 times and could hardly walk the pump was that good. Anyways i ordered another batch of protein and I have to wait till Sunday for the next workout (my favorite of the 3) Ill let you all know how my triceps workout as they are always my sorest muscle of all muslce groups the day after and soemtimes they even carry into the day after that.

Kind Regards,

Robert Murphy.

Dear readers,

Today was for lack of a better word ‘insane!’ started with heavy deadlifts for 4 sets of 5 reps and i went up on all the early lifts by approx 2.5kg each then stuck with the max of 147.5kg for 7 reps instead of 6 today - going to 150kg next week Here is where it got insane - i usualy follow this up with shoulders, and today was dumbbell shoulder presses - seated, but there were no avaliable benches so my partner and I decided to go for the heavy barbell shrugs straight after the deadlifts and i can tell you it was so intense - so so heavy and tiring and it felt amazing in the whole back area. I did 120kg for 14 reps and was really impressed with that. We then followed with shoulders were i smashed my PB from 4 weeks ago and did 10 reps with 2 x 30kg dumbbells. Did lat pulldowns and cables and i ifted the same as last week - quite an achivement i feel after starting on the harder lifts. Finished with calf press - and what was my weakest link is starting to take shape and form, my calves are now quite visible and much stronger - progress pic to come in the next fortnight. Anyways i feel so worked now and i just dusted off a massive feed and now i am off to have a nap. Stay tuned and keep lifitng hard!

Kind Regards,

Robert Murphy.

Dear Readers,

Having drank two days in a row i thought that my performance would have been a little down today - I was wrong. I performed well and we switched it up today as the bench presses were taken so we began with 4 sets of cable crossovers - which i lifted heavy slow and intense. I still performed all the lifts i wanted on the bench afterwards and I did a massive 53kg barbell curl for 8 reps, having done 3 sets close to that previous to it. I also added seated preachers back into the routine and slow concentrated full squats. All in all today we very hard work and no doubt very productive. Stay tuned ill let you know how i feel in the morning.

Kind Regards,

Robert Murphy

Dear Readers,

I state this here for all to see - i am giving up drinking - I didnt have a bad experience but drinking two days in a row has made me realize that its just going to take a toll on my body and my gains, and its just down right unhealthy, especially how much i drink. So I have decided in order to reach the next level i have to give up, take the peer pressure and be the guy who goes along for the ride but doesnt partake in the festivities (and i say this with a clear head). Wish me luck, I am 100% sure that i can does this as the outlook and reward for not drinking is far better and greater then if i continue to drink. Anyways i encourage all those out there that are considering the same thing to go for it. Anyways i am off to the gym for ‘extreme sunday’s’ chest and arms day be sure to read later as I am going for a few PB’s today.

Kind Regards,

Robert Murphy

Dear Readers,

One day later then the psot was meant to be - but i was required to elsewhere last night. Yesterday was a mad day for the triceps and legs. I did bench on lighter weights because of the MATRIX program, I then did incline dumbbell press and because the weight was broken and loose i was forced to go up an extra level and i pressed the two 35kg dumbbells for 7 reps! I was very impressed with this especially after the ‘rep fest’ on the bench. I then did nosebreakers and went to a new level again of 118lbs and it felt amazing! really sore now because of it. I then finished on 5 sets of leg extensions on the max level and i did 12, 12, 14, 13, 16 reps. I really pushed for the 16 reps and it killed me - was walking around after this like a cripple because i did it with minimal rest between sets (if your after a great burn and strain for legs give this a try) Anyways alls i can do now is wait for sunday and pump out some more big numbers. Ill keep you all posted.

Kind Regards,

Robert Murphy.

Dear Readers,

Talk about hard days today was certainly up there with the most intense workouts I have ever done, my back and shoulders feel amazing right now. I began with 4 sets of 5 reps on the deadlifts and they were all very heavy and i performed them slow and deep and from then on i was in a mode to lift some PB’s, did 150kg for 6 reps on the deadlift, then did 70kg on military for 7 reps, and lat pulldowns both narrow and wide i managed to go up a level on each and keep the rep range of 12 and 10 reps for both. The really hard part of today was barbell shrugs - FELT SO AMAZING! I managed to do 4 sets of 100kg, 110kg and 120kg for 12 reps each and by the end of it I was so worked and I had the hand grip of a two year old, walked out today really feeling like i have accomplished something - ill let you all know how well i pull up tomorrow.

Kind Regards,

Robert Murphy.

Dear Readers,

Thought id add a quick blog to make mention of the reverse arm curls that i did yesterday - they have proved to be quite the nice addition to my routine as this morning i definitely felt the affect of them, whole arm is sore and i am hopeful that this may cure my skinny forearm syndrome as i call it and help me to improve my lifts across the board. Did 4 sets 3 on 55lbs for 20 reps, and then 1 set 0n 65lbs for 16 reps. Very impressed with them so far and i don’t really know why i took the out of my routine all those months ago as i now wonder at the progress I would have made, but we must all learn from our mistakes. Anyways take care all, another post tomorrow as i attempt a big deadlift, wish me luck <fingers crossed>

Kind Regards,

Robert Murphy