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[glen danbury]

Good session this morning – pure vanity as it was just arms

Smith machine overhead lockouts – 35kg a side x 8, 40kg x 4
Barbell curls – 20 a side on short bar 2 x 6
Decline dumbbell extensions 22kg bells x 12, 27kg x 6, 2
Preacher curl machine 40kg x 12, 10 30kg x 11
Pushdowns 3x 10-15
Standing concentration curls 1 x dro set of 10,10

Great pump – really happy with how my condition seems to be improving and standing in the natural light I would have staed I was much much better than at the welsh
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[CHRISTOPHER. F]

[glen danbury]

muhc appreciated chris - you on track for the northern with a nice full physique?

Trained legs today – only two of us which made the session nice and fast



Leg extensions – worked up to the stack (290lbs) for 10, 6

Leg curls – weight 14 x 10, 7

Cybex leg press – 7 plates x12, 8 plates a side x 12

Close stance deep squats 120kg x12, 140kg x7, 140kg x 8 – this my lowerback gave out on way before my legs – I couldn’t straighten out at the top



Donkey calf raises 80kg x 20 superstted with 45kg barbell up and down the gym



Not a bad session and legs where nicely pumped and vascular but my lowerback feels in pieces and felt on the leg press I wussed out more than anything and probably could have dug deeper and repped more



Bodyweight hovering at 75-76kg at the moment
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[CHRISTOPHER. F]

TO GLEN, NICE AND FULL NOW, NEVER AGAIN WILL I LOOK LIKE I DID AT THE WELSH, TOTTALY WENT OVER BOARD ON THE CARDIO MATE, MY LEGS LOOK SO MUCH BIGGER AND RIPPED SINCE I HAVE STOPED THE EXERCISE BIKE,BEST I HAVE EVER SEEN THEM JUST STUCK TO MODRATE CARBS, AND PROTEIN AND LOW FATS, AND THAT SEEMS TO HAVE DONE ME THW WORLD OF GOOD. KEEP UP THE HARD WORK MATE.
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[glen danbury]

Had a good session this morning but didn’t start off well

Simon is blowing past me in strength which ios great to keep me focused on heavyweights and not back off and be a wuss due to the diet but also takes its toll – started of with bench worked up to 140kg and did two reps with just finger tips to get through the sticking point (simons repping easily with this weight) –as I racked the weight though I must have pulled something in my uppertrap/neck as it became tight and tender which then made me feel uncomfortable with the rest of my session – did another set of three reps with 120kg which made me feel even wrose as off season I am repping this for 8+ reps

Incline flys – 35kg bells x 6, 30kg bells x 8

Supine hammer Machine press – 50kg a side x 9, 11 (rest pausing on the last three reps)

Machine fly x 13 – used the cybex machine as one of the training partners liked it – he is taller with longer limbs and I found it crap due to my stubby T-rex arms making this uncomfortable and the machine could not be adjusted

Strive preacher curls 40kg on different arms x 5, 7 – loaded this up on the third set and did three negative reps

Incline dumbbell curls – 20kg x 10, 12kg x 10 done twice round as drop sets

Feeling happy with how I look for eight weeks out but seeing some of the condition displayed at the central has given me a right kick up the rear and I may up the CV, especially as Lawrence, khaled and shane all made me want to get out of the middleweights
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[glen danbury]

Did some cardio last night

this mornign was legs and I could feel the effects from last night in them

leg extensions worked up to 290lbs x 12, 300lbs x 10 - then did some eccentric reps with 200lbs - lift with two lesg lower with one for three reps each leg

leg curls 2 x 8-12

hip sled hack squat - four plates x 8, 3 plates a side x 20 - massive difference between the two weights

close stance squats 120kg x 20, 10 - was getting out of puff and one each rep i was leaning more and more forward so ended early

standing calf raie x 20, seated calf raise x 20, 50kg walking lunges up and down the gym triset

felt proper pooped at the end - really felt out of breath and like I couldnt get the air in
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[glen danbury]

Just me and simon this morning but good shoulders and tricep session

Started off with hammer strength overhead presses as simon is falling apart (back, adductor, wrist and probably more!!!!) – worked up to three plates a side and did 6, 2dropped it to two and half plates for ten reps

Cable rear delts 2 x 15

Seated laterals 15kg bells x 10, 10, 6

Standing barbell presses 40kg x 40 reps rest pause

Hammer strength tricep machine 40kg x 10, 10 – dropped to 20kg on last set and did another fifteen

Dip machine 65kg 2x15 – was feeling this too much in the chest

Close grip machine press 2 x 10-15

Only issue is I now have a slightly tender left pec which I am going to have to be carefull with
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[glen danbury]

Ok getting really annoyed with myself – I feel like I am letting my mental state affect the quality of my workouts and end up wussing out far too much

Started of with weighted chins +20kg x 8, +30kg x 6, +20kg x 10

Hammer strength row, 3 plates a side x 8,7,9 – funny angle to pull on this one and arkward to get into as my arms where too short and even for little old me it felt very enclosed and small

Hammer strength shrugs – three plates aside x 10,10, 9

Dumbbell rows 50kg x 15 each side, 70kg x 5 on right and 3 on left, 50kg x 10

Pull overs 35kg x 8 then 20kg x 20 in drop set fashion

Some pics – need to sort my front relaxed out as I am all over the hop with my right shoulder
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[glen danbury]

This morning did some chest and buiceps for high reps – literally nothing to report as it was the most lack lustre workout so far – hammer lying press machine 3 x 20, pec deck 3 x 20, incline smith machine rpess 3 x 20, preacher curls 3 x 20

Did some posing and happy with how I look, also too on a suggestion by DNC regarding my front relaxed shot and tried dropping the ‘all right’ shoulder to much the other side – not only did this even out the symmetry but with abit of playing about I could find a posiitionwhich made it easier to tense the shoulders and bring out some striations in the delt cap as well.
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[flick161]

Glen I have the same as you - I have to stand what I consider 'wonky' just to look straight in my shots... Really throws me off! I know KT Coates has the same problem too

[David C]

Glen,

With regards to your mental tiredness etc...perhaps you should have a few days off to recover. You are probably overtraining.

What are your thoughts on this?

David
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[glen danbury]

definately - I am away for a week next week so will only have one gym session and a few cardio sessions

cheers
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[DNC]

[glen danbury]

Had a week away, was abit worried about this as wasn’t going to be able to properly train and didn’t want to be affecting a family break with dieting issues – however got back and I am leaner now than I was over a week ago with a nice break as well

Over the last week I basically got up went for a 45 minute run around the country lanes of where we where staying as my form of exercise and did this every morning apart from the last one

Diet wasn’t bodybuilderish at all and all I did was calorie count

Breakfast after a run 75g of oats, ½ pint semi skimmed milk and sweetner

Lunch – sandwhich made with two small slices of bread (60kcals each) and a lean meat and salad filling

Dinner – evening meal of whatever the family had with one proper cheat meal of pizza on Friday (the family always eats well so it wasn’t to much a pain)

Prebed – protein shake or protein mixed with quark depending upon the calorie size of the evenining meal



This morning did chest and biceps

Bench 140kg x 1 with assistance through the sticking point, 120kg x 2, 100kg x 6 – really felt the strength loss on this exercise and don’t know whether it’s the weight loss or the being away for a week

Incline dumbbell presses 40kg x 9, 6

Decline bench press 60kg x 15, 13, 9

Fly machine 40kg x 7, 20kg x 18

Preacher curl machine drop set 40kg x 5, 30kg x 3, 20kg x 6, 10kg x10

Close grip barbell curls 3 x 12-15 with 25kg – loved these – really strict due to the width grip and blew my arms up perfectly, great ego boost to finish with

Posed for five minutes and I am starting to get more detail in my shoulder and chest and as always legs and glutes are looking harder as well
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[glen danbury]

Trained legs with simon and scott this morning,felt very heavy legged due to 45 mins of cycling last night

No squatting due to simons adductor niggle

Leg extensions – worked up to the stack (290lbs) which we did for one ret pause set of 20 reps total

Seated leg curls – 50kg for one rest pause set of 20 reps total

Lying cybex leg press/hack squat machine 2 x 20 with weight 20

Stiff legged deadlifts 140kg 2 x 15

Calf raise triset of standing, seated and bodyweight calf raises 20 reps each twice round

Weighed myself after training and on the scales in monster gym I was 74.5kg so well on track for lightweights but on a different set of scales yesterday I was 75.5kg so either one set of scales is out or that was the most effective 45 mins of cardio ever done
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