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  1. #1
    Gainz Train Conductor Squatzilla's Avatar
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    Default Squatzilla's Bulk Now, Sulk Later Log......

    Greetings Lifting Enthusiasts.....

    At last decided to get a Log /Journal going, I have been Training (not the Bro Stuff way ) Properly For about 7-9 months give or take. Prior to that it was 6 months of training minus the research/ adequate nutrition etc. All was going well until a recent injury setback (soccer related).. ...Now that I'm feeling better , I have reset all my previous PR's & I'm starting lifting life at the bottom with emphasis on nailing form on the most of the lifts performed.

    Hopefully keep it injury free this time round & I'm looking to go on a prolonged Bulk (Size quest) as long as linear progression is achieved I wil stick to this. A Cut will follow once I feel the fat:muscle ratio is getting abit see saw like lol & I can no longer wipe my Ass without discomfort....

    So current stats about me going in is (plus current Pics attached):

    Current stats:
    Age: 23
    Weight: 200lbs (90-91Kg)
    Height: 6' 01"
    BF%: 15-17 %
    Program: I will be doing 5 X 5 (Mad Cow Version)
    Supplements: Creatine Mono, Impact Whey & Hurricane XS (UK Recovery formula) + Good Foods & Bad Habits lol

    Bulk End Goal: Is to pack on 210-220Lbs...... ideally most of it being muscle ofcourse then from there a Cut will (if needed ) follow accordingly
    Last edited by Squatzilla; 05-14-2012 at 08:59 AM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  2. #2
    Moderator Scrutiny's Avatar
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    Nice work with creating a training journal
    Consistency is the key

  3. #3
    Gainz Train Conductor Squatzilla's Avatar
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    Default Week 1 - 5 X 5 21st April - 27th April 2012

    OK So this past week coming off injury mostly healed up, I managed to get Week 1 out the way the figures are as follows. I train Sunday - Tuesday & Friday (Thursday usually I play soccer but if not then I train Thursday) :

    Sunday - 21st April :

    Squat: 5 X 5 (Ramping up to Top set) - 145, 171, 196, 222, 246(TS)
    Bench: 5 x 5 (Ramping up to Top set) - 125, 145, 165, 187 , 207 (TS)
    Row: 5 x 5 (Ramping up to Top set) - 125, 145, 165, 187 , 207 (TS)


    Assistance: 2 X 5 reps weighted Chin-ups (+33Lbs attached to belt)
    2 X 5 reps Close grip Lat pull downs palms facing me (198lbs)
    Leg press machine 2- Sets Calf raises (170Lbs for 12-15 rep range)

    Wednesday 24th April :

    Squat (Light Day) : 4 x 5 -145, 171, 196, 196 (3rd & 4th set always same)
    Incline Bench: 4 x 5 - 125, 147,169, 180 (TS)
    Deadlift: 4 x 5 - 189, 220, 250, 277 (TS)

    Assistance: 2 X 5 reps CGBP (154Lbs) &
    2X 5 reps Sets Weighted Dips (+66Lbs on Dip Belt)
    3-4 X 20 reps Weighted Sit ups (44Lbs plate on my chest

    Friday 27th April

    Squat: 4 x 5, 1 x 3, 1 x 8 - 145, 171, 196, 222, 253 (TS X 3 reps), 196 (X 8 reps)

    Bench: 4 x 5, 1 x 3, 1 x 8 - 125, 145, 165, 187, 211 (TS X 3 reps), 165 ( x 8 reps)

    Row: 4 x 5, 1 x 3, 1 x - 125, 145, 165, 187, 211 (TS X 3 reps), 165 (x 8 reps)

    Assistance: 2 X 5 reps MOHP - 110Lbs
    2-3 X 6-8 reps Trapwork (shrugs Lat pull down standing) - 114Lbs

    Overall feeling quite good in the First week Back, Switched the style of rowing from Bent over to Pendlay Rows, also co-incidentally my bench & row figures mirror each other according to spreadsheet calculations. Also invested in a Weights support belt for squats. Will look into Grips later on when Deadlift figures rise like worldwide sea levels.

    My diet is not the best but slowly Will Look On improving on it & trying to keep it as clean as possible. Using IF - (Leangains approach during my training, Not fasted Training)
    Last edited by Squatzilla; 04-28-2012 at 08:51 PM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  4. #4
    Gainz Train Conductor Squatzilla's Avatar
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    Quote Originally Posted by Scrutiny View Post
    Nice work with creating a training journal
    Thanks Scrutiny , I figured its about time I took training seriously , plus I been lurking on other peoples journals and that stuff is really inspiring & motivating. Looking to keep it going until the wheels fall off mate cheers
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  5. #5
    Squat Jedi Randoja's Avatar
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    and subbed!
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  6. #6
    Seasoned M&S Veteran hunterace's Avatar
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    Good first week man! Starting a journal will be helpful and motivate you! Will be following
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  7. #7
    Gainz Train Conductor Squatzilla's Avatar
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    Default Week 2......

    Sunday - 28th April :


    I really enjoy Sunday sessions, the gym is quiet, the Squat rack is nearly always sexily empty, training is quite rythmic , no disruptions... Just the headphones & Ipod for company....So on-to week 2 on the program, carrying over last week's heavy triples on Friday & doing them for 5 reps..... numbers were as follows:



    Squat: 5 X 5 (Ramping up to Top set) - 145, 176, 200, 227, 253(TS)
    Bench: 5 x 5 (Ramping up to Top set) - 127, 147, 169, 189, 211 (TS)
    Pendlay Rows: 5 x 5 (Ramping up to Top set) - [B]125, 145, 165, 187, 207 (TS)

    Assistance: 2 X 15 reps weighted Hyper Extensions (44Lbs plate)
    4 X 20 reps weighted Sit ups (44Lbs plate)
    2- Sets Calf raises (180Lbs till failure i.e crazy burning sensation)

    Overall not a bad session managed to get in & out the Gym in 85-90 minutes. I was worried about my right harmstring on the squats/ rows, felt it tweak ever so slightly on the rows, but nothing major to affect performance. Aiming to stop playing soccer for the next 4 weeks up until its completely fit. Got home in time for the recovery shake & a big carb/protein infested dinner. All in all good start to the second week. Bring on Deadlift day come Tuesday
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  8. #8
    Seasoned M&S Veteran hunterace's Avatar
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    Strong lifting Squatzilla!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  9. #9
    M&S Senior Member JohnV's Avatar
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    Good Work and lifts mate ! Keep it up .Subscribed !
    “He who is not courageous enough to take risks will accomplish nothing in life.” – Muhammad Ali

  10. #10
    M&S Elite Member OfficerEaton2U's Avatar
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    Good job with starting the journal. Before I had my journal, I didn't really keep up with how I was improving from week to week. You'll be able to look back a couple months or even a year from now and see how much you've really improved.

  11. #11
    I'm a Grower;) castille's Avatar
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    Workout numbers are looking good.
    Keep up the hard work!
    NO EXCUSES JUST RESULTS!!

  12. #12
    Broken Geezer KD5NFW's Avatar
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    Nice job starting the log Zilla! MadCow is a great program and you will do well with it! I also started outusing incline bench, but eventually switched over to military press which I personally liked better.

    Either way, nice starting weights and hit it hard brother
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  13. #13
    Gainz Train Conductor Squatzilla's Avatar
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    Quote Originally Posted by JohnV View Post
    Good Work and lifts mate ! Keep it up .Subscribed !
    Thanks John appreciate the following from fellow lifters & all

    Quote Originally Posted by OfficerEaton2U View Post
    Good job with starting the journal. Before I had my journal, I didn't really keep up with how I was improving from week to week. You'll be able to look back a couple months or even a year from now and see how much you've really improved.
    Thanks fella & Spot on with what you saying, I have been journal lurking for quite some time & some of the numbers/advise, training day stories really are motivating to read. Main reason I'm doing this is so I dont stray away from training, my figures & stats promote relevance in terms of constant improvements & give me a comparison to work off down the line & also to avoid injury i.e doing too much ball sports other ad-hoc activities etc.

    Quote Originally Posted by castille View Post
    Workout numbers are looking good.
    Keep up the hard work!
    Cheers Castille, Hope them numbers grow fast like Snoop Dogg's greenhouse. Aiming to stay on Static fixed clean bulk plan until the wheels fall off (that is weights stunt/ stall on the 5 X 5 program then will ask the 'experts/ Compound Gods' advice based on what the pics say 15-20 weeks down the line.....

    Got an exam I got to prep for so tonight sleep might be lacklustre seeing as I will be up all night dancing/plotting/sketching on a Giant UK Map (playing twister if im bored lol) drawing up navigation routes & exercises for the Test Come May 10th

    ..... on the plus side tomorrow Is a supernatural session i.e 'DEAD' Lift day
    Last edited by Squatzilla; 04-30-2012 at 01:57 PM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  14. #14
    Gainz Train Conductor Squatzilla's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Nice job starting the log Zilla! MadCow is a great program and you will do well with it! I also started outusing incline bench, but eventually switched over to military press which I personally liked better.

    Either way, nice starting weights and hit it hard brother
    Appreciate the advise brotha, so you familiar with Madcow brilliant you know exactly what lies ahead then lol... Yes I have been deliberating it with Steve , i.e switching I.B for MOHP , I might do this down the line. What are your thoughts on the mid week workout? (Dead lift day) , it says according to the program its a light squat day, then incline bench then Deadlift. Would it make a difference if I did it Deadlift first (Fresh for this), then incline bench then Squat instead?
    Last edited by Squatzilla; 04-30-2012 at 02:24 PM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  15. #15
    The Beardless One
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    Quote Originally Posted by Squatzilla View Post
    Sunday - 28th April :


    I really enjoy Sunday sessions, the gym is quiet, the Squat rack is nearly always sexily empty, training is quite rythmic , no disruptions... Just the headphones & Ipod for company....So on-to week 2 on the program, carrying over last week's heavy triples on Friday & doing them for 5 reps..... numbers were as follows:



    Squat: 5 X 5 (Ramping up to Top set) - 145, 176, 200, 227, 253(TS)
    Bench: 5 x 5 (Ramping up to Top set) - 127, 147, 169, 189, 211 (TS)
    Pendlay Rows: 5 x 5 (Ramping up to Top set) - [B]125, 145, 165, 187, 207 (TS)

    Assistance: 2 X 15 reps weighted Hyper Extensions (44Lbs plate)
    4 X 20 reps weighted Sit ups (44Lbs plate)
    2- Sets Calf raises (180Lbs till failure i.e crazy burning sensation)

    Overall not a bad session managed to get in & out the Gym in 85-90 minutes. I was worried about my right harmstring on the squats/ rows, felt it tweak ever so slightly on the rows, but nothing major to affect performance. Aiming to stop playing soccer for the next 4 weeks up until its completely fit. Got home in time for the recovery shake & a big carb/protein infested dinner. All in all good start to the second week. Bring on Deadlift day come Tuesday
    Kudos to starting a log!

    Strong numbers up there by the way.

  16. #16
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by Squatzilla View Post
    Appreciate the advise brotha, so you familiar with Madcow brilliant you know exactly what lies ahead then lol... Yes I have been deliberating it with Steve , i.e switching I.B for MOHP , I might do this down the line. What are your thoughts on the mid week workout? (Dead lift day) , it says according to the program its a light squat day, then incline bench then Deadlift. Would it make a difference if I did it Deadlift first (Fresh for this), then incline bench then Squat instead?
    Here is a link to my old log http://www.muscleandstrength.com/for...5-journal.html

    I ran the program as written, and it really didn't seem to negatively affect my deads too much if at all. The light squats serve as a really good warm up for deads actually.
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  17. #17
    Squat Jedi Randoja's Avatar
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    Lookin strong Zilla!
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  18. #18
    Cutting crimsonvike's Avatar
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    Subbed!
    Currently 248.8 Goal 190
    All Time PR's
    Bench-345
    Squat-500
    Deadlift-550

  19. #19
    Regular Poster Dano's Avatar
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    Good start to your log. How's your DOMS?

  20. #20
    Gainz Train Conductor Squatzilla's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Here is a link to my old log http://www.muscleandstrength.com/for...5-journal.html



    I ran the program as written, and it really didn't seem to negatively affect my deads too much if at all. The light squats serve as a really good warm up for deads actually.
    Cheers will be sure to read up on some of this! Possibly keep it as it is in the program instead of moving dead lift first

    Quote Originally Posted by Dano View Post
    Good start to your log. How's your DOMS?
    Damn they were intense today morning especially last week (week 1) coming off the weighted Hyper extensions after the session on Sunday, that exercise really does a number on your lower back.

    Thanks Ran & Crimson for the follow. Hopefully Some Big boy numbers are looking to be smashed along the way
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  21. #21
    Gainz Train Conductor Squatzilla's Avatar
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    Default Week 2....

    Tuesday 1st May 2012-

    Perfect training weather, grey & miserable outside.... UK weather sucks to say the least at times... anyways todays numbers:


    Squat (Light Day) : 4 x 5 -147, 174, 200, 200(3rd & 4th set always same)
    Incline Bench: 4 x 5 - 136, 154,171, 189 (TS)
    Deadlift: 4 x 5 - 216, 224, 253, 286 (TS)

    Assistance: 25 reps X 3 sets Sit-ups
    3 Sets X 8 reps Barbell Curl - 81, 92 & 105 (Before you grill ME, I looked around in desperation for any Squat seekers, saw none so used the rack to curl lol)

    Overall sweet mid-week work out. Feeling really good on the lifts, the form is feeling precise more or less (but then again it is early days). The Gym is always sort of packed on Tuesdays/Wednesdays So I'm lucky if i get out by the 50 minute mark. Today It was 70 minutes. I had a regular guy jump in with me on the squat sessions. Now this dude is pretty awesome on squats (he was doing 310Lbs 4 sets X 10 in total he did 8-10 Squat sets) he was doing wendlers program & me and him had a brief laugh about EGO lifters who have been lifting 2+ years & have just gone up 10KG ish on their lifts. Not using proper form , opting to stack more PPS but range of movement staying shorter than a leprechaun's lift. He really went hard on squats with the bar practically touching the side support beams (they quite LOW).

    My Deadlifts felt good, I was doing these support free i.e belt/grips,chalk, fairy dust.I know as the weight piles & Grip/form becomes challenging , I'll need to look into using assistance i.e belt, grip etc.

    Thursday is usually Soccer night, but Ive packed it in with ball sports for atleast a month. Solely focused on lifting. So will commence with Fridays session on Thursday which is PR day (The Heavy triples on Thursday will be my new 5RM on Sunday & the cycle goes on).
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  22. #22
    I'm a Grower;) castille's Avatar
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    Nice workout numbers!
    Will be following along as I am doing Ripptoe Starting Strength right now and plan on moving to MadCow version when I am done.
    Keep up the hard work!!
    NO EXCUSES JUST RESULTS!!

  23. #23
    Cutting crimsonvike's Avatar
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    Damn son, already got three pages? You just started yesterday?
    Looks like a strong workout though.

    Ever looked into using chains on deads? Now that is some sh**.
    Currently 248.8 Goal 190
    All Time PR's
    Bench-345
    Squat-500
    Deadlift-550

  24. #24
    Seasoned M&S Veteran hunterace's Avatar
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    Good workout!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  25. #25
    Gainz Train Conductor Squatzilla's Avatar
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    @ Castille: Thanks Bruv, I will see how long/far out I can drag out numbers on Mad-Cow. Its a solid program choice to jump on after SS.. I will Probably switch to Wendlers 5-3-1 In November/December. Been reading up on it (will order Jim's book soon). I like the concept of adding/customising your own assistance work outs varyingly after the main lifts. By the way Hope all is well on IF ( lean gains )!

    @CrimsonVike: Haha, Call it a journal addiction. True that, them pages be piling up quick. It feels like I got an added incentive via this Log to hammer them work outs even more efficiently. Also knowing Im going to be sharing my experiences with the Lovingly Sensible M & S Community helps. Using Chains on deads? Will look it up, Damn I wish my gym was hardcore like that, but when it comes to equipment its not exactly Gung Ho.

    @ Hunter: As always I applaud the support, just read your journal, Head aches prior to a work out are a B**CH lol.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

 

 

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