[Smack]

Gain weight faster.

[Khanage]

(Original post by The_Blade)
My mate also noticed this aswell.

Does it actually help you? Doesn't it waste more energy?

Thanks for commenting

Wouldent say it wastes much energy... its just completing the rep isnt it? It's like benching and not touching the bar on your chest at the bottom of the rep.

Obviously not anything major though

[The_Blade]

Reps x KG (lb)

Bench
Warmup: 8x34 (74.8) (2mins later) -- 5x43 (94.6) (4mins later)...

8 x 50 (110) +4reps -9kg
8 x 50 (110) +4rep -9kg
8 x 50 (110) +5reps -9kg

8====D~~



Pendlay Rows
5 x 64 (140.8) +2kg
5 x 64 (140.8) +2kg
5 x 64 (140.8) +2kg

Surprised.





Lying Leg Raises
10 x 7 (15.4) +1kg
10 x 7 (15.4) +1kg
10 x 7 (15.4) +1kg

Hmm.

[The_Blade]

Reps x KG (LB)

Press
5 x 44 Form Better
5 x 44 Form better

I had my induction today for college. Missed breakfast because I woke up to late!

When I tried to eat, my body just wouldn't take the food in...and so

All I had the whole day was: 2 double cheeseburgers.

I didn't expect 2x5x44kg tbh.

[The_Blade]

Reps x KG (lb)

Bench
8 x 52 (114.4) +2kg
8 x 52 (114.4) +2kg
8 x 52 (114.4) +2kg

8====D~~



Pendlay Rows
5 x 65 (143) +1kg
5 x 65 (143) +1kg
5 x 65 (143) +1kg







Chinups
8 x 7 (15.4) +2kg
8 x 7 (15.4) +2kg
4 x 7 (15.4) +1set

[Illidan_Stormrage]

What are your goals? 0.5lb per week will minimize fat gain although your strength gains will diminish faster. If you're someone who wants to get stronger without getting fat then I would stick with 0.5lbs per week.

[The_Blade]

Reps x KG (LB)

Ok Iv had the ****test workout ever. I am so phucking anoyyed. What the ****ing ****ing cruegfvtre.

Press
5 x 44 (Neck level) Form improved
1 x 44 (Huh)
4 x 44 (another Attempt for 2nd set -Chin level) -1rep Form deproved

See notes.


Deadlift
5 x 99
4 x 99 -1rep


Lying Leg Raises

3x10x7kg

Best exercise yet.



Notes

Im very confused here. very confused.

Why was my press better on the day i had 2 ****ing double cheeseburgers (all day) than today where I had like 512g of carbs????



Also why didn't my deadlift improve??!! Was expecting 6 reps!!

It better be because I played 30mins of intense badminton this morning at 9:00. I started my workout at 7:45pm. Also yesterday I didnt eat much but that doesnt affect my workout today does it? Yesterday I biked 17miles and today my legs feel slightly jelly. I hope that explains deadlifts.

[The_Blade]

Bench
3 x 59
6 x 54

Boohoo.




Rows
5 x 66
5 x 66

+1kg. Good.




I think I know why I had I ****ty press session last time.

1. I played badminton for 30mins (intense)

2.On the day I ate only 2 double cheeseburgers as a warmup I only did 5 x 25kg. Maybe I should do the same next time.

[The_Blade]

Press
5 x 44 [96.8]
4 x 44 [96.8]
5 x 44 [96.8]

Chin level only

I will stay at the is weight until perfect form.



Deadlift
5 x 99 [217.8]
5 x 99 [217.8]
5 x 99 [217.8]

Yay. Thought id do 3 sets from now on since I got no more weight.


Chins
8 x 8 [17.6]
8 x 8 [17.6]

Challenging.

[The_Blade]

Bench
5 x 56 (123)
6 x 56 (123) went to failure


Missed Rows as I have upper back doms due to 3x5 deads

[The_Blade]

Press
5 x 44 [96.8]
5 x 44 [96.8]
5 x 44 [96.8]

Form was better!



Deadlift
5 x 99 [217.8]
5 x 99 [217.8]
5 x 99 [217.8]

Felt easier but back was more curved than usual.



Lying leg raises
10 x 10 [22]
10 x 10 [22]
10 x 10 [22]


Notes

I had a good workout because I won the wish bone pull at dinner before workout and I wished for a happy workout.

[The_Blade]

Bench
5 x 58 [127.6]
5 x 58 [127.6]

Last rep for both set I had a little help. Ok so Im able to do 2x5x59 but not 2x5x58 without help. What?!




Pendlay Rows
5 x 68 [149.6]
5 x 68 [149.6]
5 x 68 [149.6]

I was a bit naughty today because I added 2kg.




Lying Leg Raises
10 x 10 [22]
10 x 10 [22]
17 x 10 [22]

Stayed on same weight to improve form.

[The_Blade]

Press
5 x 44
5 x 44

Form better! Went more deep.


Deadlift
9 x 99

Back was curved a bit more after 5 reps.

[The_Blade]

Bench
5 x 57 [125.4]
5 x 57 [125.4]
5 x 57 [125.4] Had a little help on last rep.

I was so happy with this until I realized that I was benching 57. I THOUGHT I HAD PUT 58 ON. Oh well things happen for a reason and I believe god did this for my own good. Im glad I did 57.



Rows
5 x 69 [151.8]
5 x 69 [151.8]
5 x 69 [151.8]

Getting hard.




Lying Leg Raises
10 x 11 [24.2]
10 x 11 [24.2]
11 x 11 [24.2]

[The_Blade]

Press
5 x 44 (chin level)
4 x 44 push presses

Deadlift
6 x 99

Didnt have much carbs before workout as I had football training.



and it showed.


Going to be doing ss on monday. deloading press to 40kg so i can go down to clavicle level.

I will also be trying to eat **** loads.


Does eating a 500cal surplus really work? Im 147lb and my maintainance is 2650cals


Ok Ill try to eat at least a 500cal surplus and i will post pics of everything I eat tommorow.

I just hope eating a surplus works becuase iv ate more than usual latley and prgression has been pretty much the same rate.


ill try this for 3 weeks.

if it does n0t work. madcows.

ill post pics of everything i eat tommmorow.

[The_Blade]

Bench
5 x 58
4 x 58
3 x 58

Friday 13th.






Pendlay Rows
3x5x69

Nice.




Lying Leg Raises
3x10x12

[The_Blade]

OHP
5 x 40 [88]
5 x 40 [88]
5 x 40 [88] (tried 6reps but couldn't)

I reseted 4kg as my form was not good. Last time I could only go down to chin/neck level. This time I went down to clavicle level. Form was beautiful <3


Deadlift
5 x 99 [217.8]
5 x 99 [217.8]
5 x 99 [217.8]


Chins
8 x 10 [22]
8 x 10 [22]
8 x 10 [22]


Form wasnt perfect as I didnt extend the arms fully on the negatives. REDO








Notes


Smashing workout. Havnt had a gooden in ages.

[The_Blade]

Bench
5 x 58
4 x 58
4 x 48

What the? I benched on Friday and on that day i started getting adequate protein and cals... I dont get it.
I then realised few hours after the bad bench that my elbow might have be flared out (not too much though). Maybe I should focus on keeping them tucked in? Wouldnt that be hard though? Benching heavy and focusing on keeping elbows tucked in? Heres an old video of what I have been doing; pay attention to elbows. http://youtu.be/_CGF4lR3Q5k


Pendlay Rows
3x5x70kg

Hard. I dont think my body was parallel to the floor. Redo




Lying Leg Raises
3x10x13

I put knee supports on my shins to prevent the dumbbell scrapping my shin which kills but it didnt do a could job.

[Danny.]

I think you should take your bench back down and hit 5 sets with a weight before you move it up. Seems to be working well for me just now. Just a thought.

[The_Blade]

(Original post by Danny.)
I think you should take your bench back down and hit 5 sets with a weight before you move it up. Seems to be working well for me just now. Just a thought.

cheers ill will consider that. i will do 3x5x58 first and see what happends from there

link works now btw