Pull day

Haven't posted for a few days so here goes

Last Wednesday I felt a bit tired... been training too hard and my sleeping pattern is so messed up because of working at a nightclub. I've decided to start the DY Blood and Guts 6 week trainer. Dorian really knows his stuff so i'm going to keep track of my progress each week and get stronger, meaning bigger each week!
I'm doing the split a bit different as I'm keeping with my push, pull, legs split.
So heres last wednesdays workout.
Each exercise you do 1 warm up of 10-12 then 1 hard set of aiming to get between 6-8 then some forced reps keeping good form till you fail. Apart from the first exercise you do 2 warm ups of 10-12 to get warm.

Pullovers
Close grip pull ups - Pull ups with palms facing and raising your chest to the bar, fast up, slow down to hang
Kettlebell One arm Row
Cable Low row
Deadlifts
 Then went onto biceps:
Concentration curl to pre exhaust biceps
EZ barbell curl

Workout finished - did some abs after!

I haven't trained since last wednesday as I feel exhausted and needed a few days rest. Got push workout later today!

Push day

Did push muscles yesterday. Was going to go heavy but didn't have any get up and go in me today! Felt a bit flat because I had a late night the night before with my baby keeping my girlfriend up all night which means I turn into the company for her to speak to..which I don't mind to be fair.

Anyway the workout...
3 sets of heavy bench press 10, 8, 6 reps
Straight onto incline bench press. put about 90kg on and did it for reps. Got 15 out to start with, then 10, then 8. Minimal rest!
Went onto some heavy flat flyes with 12, 10, 8 reps
Onto shoulder press, I never lift really heavy on shoulders.. I just go for the feel so I just pile the weight on and see if it feels like I can get 12 reps, then 10, then 8. Too many people think you get big traps and shoulders from lifting massive on shoulder press and shrugs. if you just feel the movement, squeeze and stretch then your gonna grow!
Did 3 sets of side laterals 12, 10, 8
Then finished up with triceps so I did tricep pushdowns 12, 10, 8 and then dips 12, 10, 7. I do dips slow and controled so my muscles have lots of tension on them!

Gonna do some hill sprints today in the park!!!

Legs!

Trying to get some mass on my legs sooo I just did 5x5 squats! Gonna try and get heavier each week but these are slow on the way down, driving up squats! using perfect form! I warm up with 3 sets of 20 free squats, then 3x20 of weighted single kettlebell squat and then finish the warm up with 3x10 double kettlebell squat. These really improve your form. If you do squats with bad form, YOU WILL FUCK YOURSELF UP!
Then was the dreaded calves....

I did 4 sets of 20 calve raises! Then I did donkey raises...with my training partner on my back....then with my training partner on my back carrying a heavy sandbag.... then put a kettlebell hanging round my waist just so I knew it was hurting!

Great session!!!

2nd week into training!

Training hard for a few months to bulk!

NO LOCKING ON PUSH DAY

Haven't updated this for a few workouts, Last wednesday I trained a push day. This workout I wanted a big pump so I decided to not lock out my arms on any exercises. This gave me so much more tension on my muscles! The workout went like this: 3 sets of every exercise with 15,12, 10 reps, 1 mins rest between sets. Bench press, incline press, slow push ups, flat flyes, kettlebell shoulder press, side laterals, bent over laterals, lying tricep extension, tricep pushdown. I did 1 set of bench dips to fail afterwards and got 35 dips. 

Friday I did a pull workout. I tried to keep the same thing going with not locking out my arms and resting between each rep. I did 3 sets of each again with 15, 10, 8 reps. Wide grip pull ups, one arm kettlebell row, reverse grip pull down, one arm seated cable row, barbell shrugs, barbell bicep curl, 1 set of cable one arm curl and then finished with 3 sets of concentration curl 12, 10, 8 each arm no rest between sets. I did a finisher of forearms, calves and neck work 3 rounds.

Yesterday I did the same leg workout as last week but I finished it and felt gooood! went pretty hard on myself in this workout. In the squats the bar felt like it was squashing me into the ground by the 20th rep! finished on calves though this time with 3 sets of 20 rep kettlebell calve raises. Then did 5 sets of 20-30 rep crunches! hitting it bigggg now!

BEASTY LEGS SESSION

Me and Joe trained legs together yesterday and i can safely say it was the first session to make me stop and throw up ever in my life. It was 5 rounds of hell! firstly 2 warm up rounds which for some reason i did back to back without rest. The circuit was leg extension, arse to floor squats and leg press all in the 15-20 rep range. By the time the working set came into it in round 3 I was pumped, by round 4 I was outside heaving. No rest between exercise, 1 min rest between rounds. If that wasn't a killer I did 5 rounds of supersetting stiff leg deads and hamstring curls. But I only got to round 3. Next week doing the same workout but I'm gonna smash it! NEED SOME BIG LEGS!!!!