shoulders/tris

 kneeling smith presses 30kgs plus bar 9  (thats right a pb yeww) 6,5,3 22,5kgs 6 20kgs 4

db lateral raises 15kgs 8,7,6,5  then 10kgs 10 8kgs 9  ill be doing this weight again next week as it wasnt great form and this is first time using this weight but im determined to go up in weights and push myself

 rear delt flys 11th plate 8,7,6,5 9th plate 7 8th plate 8

cable shoulder presses 5h plate  10,8,7,5 4th plate 11 3rd plate 10

rotator cuff 2 sets outwars motion 2 sets inwards

tricep pressdown 12 plate 10,11,8,8 10th plate 7 8th plate 9..

13th plate next week

close db press 15kgs 10,10,9,8 12.5 9 10kgs 8

cable skull crushers 4th plate 11 5th plate 10,10,9 4th 10 3rd 11

6th plate next week 

close pressups superset with bench dips

17/12, 12/11, 10,8     will do another set next week

really stoked with how i went.

40kgs (30kgs plus bar) kneeling smith presses 9 reps and 12th plate triceps pressdown 10 reps

and 15kg lateral hanging raises a pb for 8 reps.

and the superset i increased each time by 2 reps

this better all result to muscle gain lol 

close grip lat pulldowns 11th plate  11 9,8,7  then 9th plate 6 7th plate 10.

deadlifts 52.5kgs plus bar 7 so i did 55kgs plus bar 5 then 7 and 7 again then 45kgs 11 40kgs 10.

so i think ill go for 60kgs plus bar next week almost deadlifting more then my bench bout time.. then beat my squat is next goal haha.

smiths bent over rows 32.5kgs plus bar 9,9,9,7 22.5kgs 11 20kgs 10 

 these didnt feel great today. i might stick to this weight or least look at how they are done again to make sure im doing them properly

inverted rows n 3rd notch 10,10,9,9,7

face pull 11th plate 9,9,9,8 9th plate 8 7th plate 11

db shrugs 22.5kgs 12. 25kgs 11 10,10 20kgs 10 15kgs 15...

my left arm tricep got really sore and tensed up holding the dumbbell with these heaps weird?? but ill do 27.5kgs next week 

legs workout

smith machine squats 67.5kgs plus bar 6,6,6,5 60kgs plus bar 7 40kgs plus bar 10 

was ment to be 5 reps but yeh surprised myself.  may add 5 kgs to this for next week?

dumbbell 12.5kgs front squats still ust getting my form right with these. 10,10,9,8 10kgs 6 8kgs 6... will try 15kgs next week

bodyweight split lunges 12,11,10,9   geez these are tough lol

leg extensions 12th plate 10,9,8,7  10th plate 6 8th plate 7  13th plate next week

22.5kgs db deads. form always get sloppy so im staying on this weight next week. 

9,9,9,7  15kgs 11 12.5 9

leg curls 11th plate 10,9,8,6 9th plate 7 7th plate 9... should i keep this weight next week as im only making one rep progresses??

cal raises just bar.  30 reps then up to 50 then up to 64 then up to 80 then up too 100...  burnssssssssssss 

chest  60kgs plus bar 5,5,5,4  50kgs 7 40kgs 9

15kgs reverse grip db press 10,9,8,9 12.5kgs 7 10kgs 6   still unsure on this but wll persist

decline flys 17.5kgs 9,10,9,8 15kgs 5 12,5kgs 10

cable cross overs low mid high 4th plate 8,10,11 6/8/9 5/7/8  im going to do same weight again next week and just try to beat this weeks reps

really doesnt seem like much chest work so i did more smith benching and some low cable cross overs again..

chest didnt really feel sore so i kept going like doing drop sets etc trying to fatigue it.... spent like 2 hours in the gym mind you i was chatting with someone for some 

god i hope im making progress not sure comparing this week and last weeks workouts.

5km jog took about 35mins. was pretty happy considering i did it after work and havent ran for a long time.

did swiss ball crunches supersetted with hanging leg raises

 did all 10 sets of 10 for crunches but did 5 sets of hanging leg raises then got 6 on the 6th set then 4 sets of 10 hanging knee raises (slightly easier) 

 well this was an interesting workout lol i fogot to look up how to do the exercises so i had to change them around and stuff.

reverse grip tricep press i dont know what this is??

so i did tricep rope pulldown 11th plate  12,11,11,11   9th plate 9 7th plate 11

close db press agan not sure wat this is but did what i thought it  might be just dumbells close together 15kgs 9,9,8  didnt like it so i stopped...

so i think ill do close grip barbell press

cable skull crushers no idea so i did normal skull crushes lol 15kgs 12,12,12,12,12,

the next ez bar is 20kgs so i dont know ill have to sort out wat im doing next week with hoopaholic

 then close press ups ( im guessing these are just push ups.. i put my hands together actually made a diamond with my hands and did as many as i could) supersetted with bench dips..

 so 15 pressups 9 bench dips  1 min break then 10 and 10 then 9 and 6 

biceps ez bar curl 21s... again i dont know exactly what 21s are so i just did what i remembered.. 25kgs i did 7 full reps then 7 half reps middle to top and another 7 half reps bottom to middle  then 20kgs same thing then 15kgs same thing 10kgs same thing

lying flat dumbbell curls?? is this just layng on the ground lol well i did seated 10kgs 10,8,8,8

then i did seated cable preacher curl machine ( i dont have access to  barbell  for barbell curls?) 4th plate 13,10,8,7 3rd plate 5 2nd plate 6

prone dumbbell curls no idea wat this is?

then i did tricep drop set 10th plate 10 reps through to 3rd plate so roughly 70 reps in total. till fatigue..

bicep curls 15kgs ez bar to fatigue 

kneeling smith press- 27.5kgs plus bar 10,7,6,6  22.5kgs  5 20kgs 6

db lateral raises 12.5kgs 11,10,9,8 9kgs 9 7kgs 10 

seated rear delt flyes 10th plate 11,10,9,8 8th plate 7 6th plate 9

cable singel arm presses?? i have no idea wat these are but i just did it standing next to the cable machine and pressing up like a dumbbell press? 4th plate 12,12,11,10

then 3 sets rotator cuff

db front raises 12.5kgs 7 10kgs 10,10, 8kgs 6  6kgs 11

i did some extra cable lateral raises and that as well but didnt record

back workout today 

close grip lat pulldown palms facing in - 10th plate - 12,11,9,8 then 8th plate 8 6th plate 10

 then smith machine deads (goal here was 6 reps)- 40kgs plus bar 6 but felt easy so did 50kgs plus bar 6,6,5 then 40kgs plus bar 7,8  next week i think ill try 55kgs plus bar.

 smith bent over rows... did a set just with bar to make sure i had good form as i havent ever done it before. overhand grip.

20kgs plus bar 10 so i did 30kgs plus bar 9,9,10 (i got better as i went alone lol) then 20kgs plus bar 10, 10kgs plus bar 11  i think next week ill do 32.5kgs plus bar.

 inverted row (4th notch on smith machine) 12,12,10,10,9 cant really drop set this lol next week 3rd notch

face pull 10th plate 11,10,10,8 then 8th plate 8 6th plate 9  i think next week 11th plate

db shrugs 20kgs 12,12,10 (my tricep got really tensed and sore on this set god knows why lol), really concentrated on form and got 12 then 15kgs 12 12,5kgs 11

 i think next week 22.5kgs.

overall im pretty happy i paused at the top of the lat pulldowns to feel he stretch and it felt good same with the rows once i got going i felt them hitting the middle of my back. ill be interested to see back progress as i know its most likely my weakest link 

smith squat 65kgs plus bar 6,6,6,6 then 60kgs 5,  50kgs 8

db front squats 10kgs each hand 10,10,10,10  8kgs 4 6kgs 9

i really struggled with these never done them before and also my shoulders were pretty sore so holding them funnily enough was difficult... this does concern me because i do have a lot less energy lately and always tired. i pushed on but again wasnt the best workout. and when i say this its my energy levels these new exercises are good and killing me like the next lot.. lunges.. ahhhhhhh

 split lunges bench did bodyweight far out this was tough...

10,9,9,8 both legs obvioulsy cant drop set wen its bodyweight?? lol

leg extensions 11th plate 11,11,9,9 then 9th plate 8 7th plate 10

leg curls (i always dick around with this machine it never feels set up right... my little legs lol.. random fact i know) 8,9,7,6  9th plate 6 7th plate 8

db stiff leg deads  20kgs 12,12,10,7 (form was dropping so i didnt push it) 15kgs 7 12,5kgs 7  

calf raises  so ive goten up to doing 60kgs plus bar for 10 reps. so i thought yeh ill do 20kgs plus bar for 100 reps... yeah NO that doesnt work

20kgs plus bar 23 reps then up to 38 reps then thought no way so 10kgs plus bar up to 53 reps then 68 did just bar lol 81 then 100.. roughly 10 second break or removing of weights then back under...

calfs and leg curl drop sets really burned. so i should feel them tomorrow.

am still not feeling quite right... i know its not the calories im eating really well actually now i got set plan. i definitely think im a little run down with something... oh well just keep resting up and pushing on. 

not sure how i feel abou this workout.. clearly wasnt the greatest but i wasnt feeling great (still very achy and stuff i think i have a slight virus from working in the rain an stuff) but i went and got something done.

 smith machine bench press 60kgs plus bar 6,4  so i lowered it to 57.5kgs plus bar 6 then drop set 6 then 50kgs 5 45kgs 8    (thought id be stronger but oh well its a starting point)

10-12 reps rest of these exercises 

reverse grip db presses 17.5kgs 6 so 15kgs 11,10, 10 drop set 12.5kgs 6, 10kgs 6

i found these really really tricky to do and not sure if i wanna keep them so can we change these hoopa or should i stick it out? 

 decline flyes 15kgs 12,12,10,9 dropset 12,5kgs 8 10kgs 10

again decline flyes i found them really tricky having to get on the decline bench then reach down for dbells i ended up putting another bench next to it and putting the weights on there to lift it off. but wasnt too bad actually.

cable crossoves all 3rd plate  1st set low 8 mid 12 high 12  

2nd set low 10 mid 11 high 10

3rd set low 9 mid 10 high 11    then 2nd plate low 10  mid 11 high 12

 then that was it on the plan felt like doing a bit more so i did db presses

15kgs 12,9,9,9 12.5kgs 6 10kgs 10

3-5 rep range.

kneeling smith press 7,4,5,5,4,3   even though i got 7 first up the rest were in correct rep range so im not sure if i should of gone heavier?

hanging lateral raises i usually enjoy these but last night i didnt because of the shoulder pain ive been having.   

10,10,8,9,8,8 last time i got 10,10,10,8,8,8  so same total reps :S lol

rear delt flyes 11th plate 8,8,8,7

dumbbell front raises 10kgs 11,9,9,8,8

usually i do ab stuff but ive been having trouble sleeping again its been hot and everytime i clean up my diet i have so much more energy and like completely clear brain (only way to explain it is liek no brain fog) which is really good but i sleep less then wen i do sleep i wake up too late for gym. i need to fix my routine!

oh and extra cable lateral raises as i felt like i wasnt hitting it enough

3rd plate 6 so 2nd plate 13,12,11,12 

may lose mates over this...

im starting to get pissed off... maybe bodybuilding lifting aint the thing for me.

i eat well i admit not perfect but **** the past 2 years ive eaten a billion times better then wat i have ever done and probably 90 percent of people. yet i still dont have the body i want. ive done everything ive been told will help. then i lose the weight and i look skinny.. i feel like ill never win. people say they will help wen ur down and out but comes to the crunch they too busy. fair enough your too busy just dont say you will help simple.

makes me question everything. like am i even doing this right am i lifting enough times a week am i doing the exercises right. am i even gaining muscle? i regret so badly doing the cut last year i lost so much strength and i feel as though i have less muscle now then i did before i started the cut.. so basically tryng to get to that and past it.... then other days i think i have more muscle as im doing 4 times a week instead of 3 ... i hit each  muscle group with 3-4 exercises... when i never really use too.. so i think to myself how the hell can i have less... also wenever i dont work i think a lot so i been in my  own head all day...

thing is nothing will change... and it seems to also come to the forefront wen its hot... wen i wanna be able to got the beach and be comfy with out a top on... i keep thinking be patient look to the future u will get there... **** though... its been ages 2 whole years and my lifts are ****... im determined though to reach my lift goals before i cut. and hopefully i wont get too much fatter in the process this is all i can do basically. 

back

lat pulldown 14th plate 7,7,6,5,5,4

db rows 25kgs 10,8,7,6

50kgs smth machine rack pulls/deads 6,6,5,4  (grip kept slipping  so i changed it to one facing opposite way)  6

standing lat pull down 12th plate 11,9,8,5

face pull 11th plate 11,11,9,9,9

ez bar bicep curls 30kgs   12,10  wide grip 10,8

incline db curls 10kgs 11,9,9,7

5th plate cable curls 6,6,4,  3rd plate 10,8

then did 2nd plate couple more ets till fatigue really get the squeeze and pump going

weighed in at 67.4kgs (however diff gym clothes not my usual light weight ones id say more like 67kgs)..  whoah.. had couple days off been eating a fair bit. had heaps hunger pains lately :S so i thought ill eat clean. i need to add more muscle so im dealing with it lol

so this week is ment to be 3-5 rep range. and well because i did 57 .5kgs plus bar last week for 9 reps it hought ill do 62.5kgs plus bar this week

 well i got 9,7,7,6,5,5 so pretty much same as las week :S so i added a whole 5kgs to my squat out of nowhere lol

 leg press 15th plate close 9,8,7 wide 10,7,6

leg extension 12th plate 10,10,9  wide 9,8,9  went up one plate all of a sudden too lol

 stiff legged db deadlifts 22.5kgs 12,10,9,8

11th plate leg curls  9,8,7,5

walking lunges 15kgs x 20 x 3 sets

calf raises 60kgs 12 62.5kgs 10,9,8,7,7

pretty freakin happy. and i had to battle the sore throat thru it. i was fine at first then half way i was sweatng and breathing heaps heavy.

put on the half kg i lost but i dont care im eating cleaner and im just happy to keep making progress. i still look skinny in clothes apparently so im just gonna keep lean bulking. 

chest..   3-5 rep range

incline 57.5kgs plus bar  5,5,5,4,4,3

db press 27.5kgs 9,8,5,5,4  last week was 6,8,5,5,5  2 reps more

cable crossovers 6th plate mid 9,8,6 high 9,7,6

tricep 3 rope press (this are so tough) 11th plate 12,12,10 10th plate 12,10,9 9th plate 12,12,9

 close bench press 40kgs plus bar 7,6,6,5  last week 6,6,6,6 so one rep extra but then one less on final set lol so the same?  

25kgs overhead db press 6,7,7,7,6 geez its fun getting it over my head lol

 cable kick backs 1st plate i did it really slow and controlled 15,15,15,15