Project: Beefcake

[Birds]

If you're lifting heavy enough, gloves will still give you calluses...it's unavoidable as the skin is pinched at the joints. But they come in handy if you forget your gloves and they are fun to pull off.

[Frosty]

Dead lift

30

40

70

Tried 80 and couldn't even get it off the ground, then underestimated and kept it at 70 when I should have increase at least a little. Was a bit dissapointed that I couldnt at least get one out at 80 but my grip was much more secure this time so at least some improvement was present.

Try increasing your deadlift by 2.5kg or 5kg to allow the muscle to super compensate! 10kg is a massive increase in weight

[JEPPE]

Yah that was what I know I should have done. Increased 10kg last time and still got too many reps. Will see what I can get out tomorrow! Heat will make it a bitch >.<

[JEPPE]

3/1 - Xplode

10x2 unless otherwise stated

DB Press

7.5kg

10

12.5

Frustrating because I can't do 15kg and it's the next weight up. Don't want to do bar when I'm on my own because I'm quite uneven. May make middle two sets 12.5 as well see if it reduces reps in last two.

Lat pull down - close grip

60lbs

80 (36kg)

90 (41kg) +3kg 8x2

Inclined DB press

6kg

8

10

Struggling on final 2 sets

Tricep push down

20lbs

30

40 10x1

4x1

Sit ups

3x40

And today will be a whole month of hitting the gym. Yay

[JEPPE]

5/1

10x2 unless otherwise stated

DB Press

5kg

7.5

10

Seated Row

50lbs

70

90 7x1, 6x1

Lat pull down - wide grip

40lbs

60

80+3kg DB 10x1, 9x1 swinging

Bicep DB curls alternating

4kg

5

7.5 10x1, 6x1

Squats

20kg 1x10

30 1x10

45 1x10

Dead lift

30 1x10

40 1x10

72.5 1x6

[Mangune]

So at your gym is there lbs and kg? Always messes with my head the diff lol, Good work though.

[Birds]

So at your gym is there lbs and kg? Always messes with my head the diff lol, Good work though.

lbs = kg x 2.2

Or, if it makes it easier, double the kg (100kg x 2 = 200) and then add 10% (200 + 20 = 220lbs).

[Mangune]

Yer i generally went on thats its double, but thats a good form to follow

Cheers

[JEPPE]

Yah they mix lbs and kgs... the lb plates have kg written on them too but they aren't in tens, not so neat, so I just go with the lbs. Easier to remember.

[Mangune]

With you DL numbers are they with the bar weight or just the plates?

[JEPPE]

Including bar for both squats and DL

[JEPPE]

7/1 Xplode

10x2 unless otherwise stated

DB Bench Press

7.5kg

12.5 10x4

Lat pull down close grip

60lbs

80

90+3kg 10x1

7x1

DB inclined bench press

6kg

10 10x4

Tricep push down

20lbs

30

40+3kg x 3 then 40lbs x 6

40lbs 7x1

Leg raises

6x15

[TTT]

why would anyone exclude the bar?

what an odd question.

The bar is a weight

[darksky34]

I exclude the bar when i write down my DL/bench/squat weights. But then again as everyone knows, I'm not the most clued-in guy here. To me it just seems like writing it down without the bar weight lessens the inflation of the weight that i write down thus motivating me to do more next time.

flameshieldready.gif

[TTT]

sounds retarded.

the bar isn't made of air.

it's metal.

when you lift it you are lifting the bar which weighs 20kg itself.

when you do dumbbell work, do you subtract the weight of the handle?

When you jump on the scales to weigh yourself, do you remove your feet?

[darksky34]

hahahha yeah i understand that. Not saying the bar doesn't weigh, I'm just not including it in calculations......though i also see how that doesn't make sense.

[L33SH]

hahahha yeah i understand that. Not saying the bar doesn't weigh, I'm just not including it in calculations......though i also see how that doesn't make sense.

Do whatever works for you

[JEPPE]

Do whatever works for you

Damn you stole my line!

Agree that the bar has always been automatically included in my head, but the mind works in crazy ways... if eating dinner for breakfast and breakfast for dinner makes you try harder then who gives a toss. All psychological.

[JEPPE]

8/1/13 Genesis

10x2 unless otherwise stated

Military press

10kg

15

20

LPD behind neck

40lbs

60

80+3kg

Seated Row shoulder width grip

50lbs

70

90 10x1

7x1

Decline cable crossovers

33lbs

44 10x1

55 10x1

77

Squats

20kg 10x1

30 10x1

47.5 7x1

Dead lift

30kg 10x1

40 10x1

72.5 9x1

Bicep bar curls

7.5kg

12.5

15

[darksky34]

saw a guy at the gym last night with a plain white T with these words on the front in black lettering:

FEEL FREE TO

SHUT UP!!!!

thought of you. and then began wondering why he wears that shirt at the gym......