S0LID's Weightlifting Journal

[S0LID]

Years lifting- over 3

height- 5ft11

weight- 156lbs

bf- low as I have some seperation and my ribs show when wings
are out.

chest- 41" upper chest needs work

shoulders need to work on front delt so it links to the chest better

arms 14 3/4 needs to be 15

back is realy wide

waist 28"

legs need alot of work

personal bests
lifts- bench 100kg incline for 2

deads 140kg 1

squat 110 for 4 (could have got to 6 easy though)

seated mill press 70kg

Im altering my bench routine

strength

85% of my 1rm, 4-6 reps, 3-5 sets, 3-5 min rest between sets.

muscle

65-75% 1rm, 6-12 reps, 3-4 sets, 2 min rest between sets

3 weeks of each followed by 3 weeks of dumbells

 

[Double]

good that you are back.

you lost some weight there but got your leg strength significantly up if i remember your stats right.

 

[S0LID]

it's weired, i'm bigger than almost any 11 stoner around even if they weight train, I'm sure I have hollow bones or something. I'm locking myself indoors, gonna cut the nights out drinking and just eat

Roaccutane is depressing me now, but creatine is helping me im dreading the depression after creatine plus im broken hearted. I'm rereleasing myself bigger and better tho Dead lifts and squats all the way!

 

[Double]

hm yeah. i want to be locked away from everyone who wants anything from me and cocoon myself to become a even more beautiful and free butterfly. rofl, not that gay of course but ya know what im talking about im kind of heartbroken and pissed too

 

[Lifeforce]

Solid lifts you got there solid. Seems you improved every single lift.

 

[Heizen]

Lets see some lifting logs in here

 

[S0LID]

I'm training Monday. Chest alone, maybe chest and tri, havnt decided yet.

 

[Double]

i dont wanna wait till monday

Solid lifts you got there solid. Seems you improved every single lift.

you couldnt resist could you:woo:

 

[S0LID]

It begins tomoz.

I did do a bit of forearms today.

5 sets 10k wrist roller

5 sets wrist curls 40 kg

side bridge 60 secs each side.

todays diet

1/oatmeal/whey

2/beef sunday dinner

3/big ham roll protein shake

4/ beef dinner

5/large chicken breast/ whey

6/ 3 eggs toast pint of milk

I'm gonna buy a big tub of whey and creatine tomoz.

 

[S0LID]

Monday

chest

4 sets of 85kg for 4 reps
1 set of 85kg for 6 reps

next week 87 1/2k

incline bech

4 sets of 60kg 6 reps
1 set 70kg 6 reps

incline dumbell flyes

20 kg 5 sets 12 reps

1 set of 16 dips

Loads of stretching was done after the flat bench sets. When I looked in the mirror today (Tuesday) my chest looks ALOT more muscular and defined. I need to get more sleep in the nights, too busy beating my mates in texas holdum. I don't know what to train today, maybe biceps?

Any suggestions?

 

[S0LID]

Tuesday

Back biceps

curls 4 sets start at 20 end 50

dumbell curls 3 sets 20 kg 6 reps

concentration curls 3 sets 20k 6 reps

deads
60kg 15r
90kg 8r
110k 4r
130k 1r
140k 1r

1 set reverse barbell curls 20k

captains chair leg lifts
20, 16, 12, 8, 4
20, 16, 12, 8, 4

side bridge 60 seconds each side

I put on a fake tan today, looks healthy, might top it up tomoz.

Any suggestions on tomoz training? triceps and shoulders? what do you guys think?

 

[S0LID]

wednesday

shoulders

seated mill press
20k
40k 12 r
50k 10 r
60k 8 r
70k 6 r (yes 70k Life force)

seated dumbell press
20k dbs 4 sets 12 r

front raises bb
20k 5 sets 12

lateral raises using 2 5k plates
12r hold
8 hold
6 h
4 h
2 h
1 h

4 sets of 20k bb curl to stretch the shoulder

dips

bw
5k
15k
20k
30k

Squats tomoz

 

[Lifeforce]

looking good solid, military presses are insane.

 

[S0LID]

I wanted to go for 80 but i dont think my shoulders would take that punishment just yet. I wonder what I could clean?

My powerlifting mate has insane strength, reps 110k for sets of 3 on the bench but hes on gear.

From now on all my workouts are going to be hardcore.

 

[Lifeforce]

I could clean 1x95 kg when I could lift 4x135 kg on the deads.

yeah, more hardcore workouts. It's going to be insane for me too once my injuries are fully healed.

 

[S0LID]

Thursday

Triceps

close grip 20k
40k
70k 5r
80k 4r
90k (personal best) 2r but an extra 2 with the spotter, 2nd spotted rep was realy helped.

triceps ext db
12k 25reps
15k 20r
15k 20r

kickbacks
12k 3 sets

another close grip set with 40k 20 odd reps

dips
bw for about 16

then my mate made a bet and said if you can do 50 reps I'll buy you a pint (although Im off booze). I did 50 reps

COME ON!!!

squats 2moz

 

[S0LID]

whoooooooo 01:26am now, just measured my arms whoooooooooooooo 15". Even if it is a long lasting pump 15" scales 158lbs whoooooooo

 

[S0LID]

Friday

Squats all the way down

20k 12r
40k 10r
60k 10r
70k couldnt do
60k 6r
60k 4r

My legs are shattered at this point, cant continue.

sparring

4 rounds

 

[Double]

what is your personal best in dips?

 

[S0LID]

50, i dont usually go high in dips, I guess I'm underestimating myself.