View Full Version : As easy as 1,2,3....
Stats:
Height: 6'4
Weight: 12stone 5, 78.4kg
Im a skinny bastard looking to slap on some muscle.
Where's the routine dude?
Tuesday workout
Dips
8, 8, 3, 7 (bodyweight)
Push press
8x20kg, 8x32.5kg, 8x32.5kg, 8x32.5kg
BP Press
8x20kg, 8x30kg, 8x30kg, 7x30kg
Close Grip BP
8x20kg, 5x27.5, 4x25, 8x20kg
After a one month break i wasnt expecting much, only thing which has gone up is my push press. Ohwell.
Sorry mike was posting my last workout.
My routine is:
(all excersises 4 sets 8 reps_
Dips
Push Press
BP Press
Close grip BP
Deadlifts
Rack Chins (im a little girly man)
DB Rows
Hammer Curls
Squat
SLDL
Lunges
Sorry mike was posting my last workout.
My routine is:
(all excersises 4 sets 8 reps_
Dips
Push Press
BP Press
Close grip BP
Deadlifts
Rack Chins (im a little girly man)
DB Rows
Hammer Curls
Squat
SLDL
Lunges
No probs. I would seperate day 2 and day 3 as much as possible, you shouldnt really dead and then squat with only a days rest in between workouts. I would move dead day to day 1 so your chest day is in between.
Cheers Mike will do. Did my back day yesterday but at work at the mo so will post later.
Thursdays workout:
Deadlifts
8x20kg, 8x40kg, 8x50kg, 8x80kg, 8x80kg, 8x80kg
Rack Chins
8, 6, 4, 3
DB Rows
8x10kg, 8x22.5kg, 6x22.5kg, 8x20kg
Hammer curls
8x4kg, 8x10kg, 8x10, 4x10
Did one too many deadlift warmup sets i think! Happy with chins and still progressing. DB Rows im still not getting on with, just dont seem to be hitting my lats. Maybe my scheme on using the same weight for 3 sets and then moving to a higher weight once ive completed the max amount of reps isnt working with this particular excercise...
PikeKing
17-10-2004, 22:00
Your work sets on deads try increasing the weight each set, so instead of 3x8 with 80kg you could do 8x80, 7x85, 6x90 or something like that.
If the DB rows arent working for you swap em. You've got a cool t-bar row machine at your gym so I here, how about trying that?
Man of Steel
17-10-2004, 23:33
Maybe you're using your biceps too much on the rows, do you feel it more in them than your lats? Before you row tense your lat hard and concentrate on making it do most of the work to pull your arm back during the row.
Man of steel, i dont really know whats happening with my rows, all i know if i use a lesser weight nothing seems to get hit, if i use a larger weight my form goes to shit.
Im gonna take pikeys advice and swap to T-bar rows.
kinkymisspinky
31-10-2004, 08:33
don't worry, everybody ****s up. just get yourself back on track. it looks like you've made a start by deciding on your priorities and goals. good luck.
BengDogg
31-10-2004, 09:50
I havnt trained in 6 days, thats life, busy with work, then an injury strikes and your off the horse so to speak
thanks for the encouragement guys.
Lifted on sunday, was great, felt really strong. Will do a full bodywork out for a week or two to get back into teh swing of things.
Deadlifts
10x20kg, 10x50kg, 5x100kg, 5x100kg, 5x100kg
DB Press
10x6kg, 8x20kg (each hand), 8x20kg, 8x20kg
Tbar rows
10xbare bar, 8x20kg, 8x30kg, 8x30kg
PikeKing
01-11-2004, 14:52
good work man, nice deadlifting.
you worked out how to do the t-bar rows in the end then? how did they feel compared to the one arm rows?
Angel Delight
01-11-2004, 15:04
Glad to see you are back on track. Best of luck with everything.
thanks A.D
Pike, yeah did the t-bar rows like you suggested. Had a quick look online before i went to the gym. Its one where it has a little step you stand on:
http://www.health24.com/images/zone_in/015T-Bar%20rows.jpg
They were ok, naturally my form was a hell of alot better than with the db-rows. They must of worked as my lats are sore today!
PikeKing
01-11-2004, 20:27
is that you in the picture? u dont look as camp as usual
yeah that is me, and im imagining your the t-bar
PikeKing
01-11-2004, 21:34
yeah that is me, and im imagining your the t-bar
i bet ya are big boy
Went to the gym straight after work, was quite good. Better than coming home, messing around then going up. This is definatly the way to go.
Squats
10x20kg, 5x40kg, 5x40kg, 5x40kg
Rack Chins
8, 8, 5, 3
Push Press
10x20kg, 5x35kg, 5x35kg, 5x35kg
Haven't done squats in so long, and i've never been good at them. Rack chins i was please with, added 2 reps since i did them last.
Push press was ok, prob need to be a bit more explosive.
So far so good.
Angel Delight
02-11-2004, 22:55
Nice pic! You look like a model from Mens Fitness!
Or some homo '80s cop film like lethal weapon or sommat.
Angel Delight
02-11-2004, 23:02
LMAO! PK has just informed me that pic is not you!
PikeKing
02-11-2004, 23:10
he is equally camp though
todays workout:
Deads
10x20kg, 5x50kg, 5x105kg, 5x105, 4x105
Flat DB Bench
10x7kg(each hand), 8x22.5kg, 8x22.5kg, 7x22.5kg
T-Bar rows
10xbar, 8x30kg, 8x30kg, 8x30kg
Previous week:
Deadlifts
10x20kg, 10x50kg, 5x100kg, 5x100kg, 5x100kg
DB Press
10x6kg, 8x20kg (each hand), 8x20kg, 8x20kg
Tbar rows
10xbare bar, 8x20kg, 8x30kg, 8x30kg
Im still progressing well strenght wise. But bad news, i've lost 2lbs and im now 12stone 3lbs. How the hell this has happened i dont know cause ive been eating lots. bah
Forgot to add from memory this is the best i've deadlifted and db pressed.
PikeKing
07-11-2004, 00:26
nice lifting mate, gonna be a new PBs from here on!!
as for you being lighter, does your weight fluctuate much depending on the time of the month?
kinkymisspinky
07-11-2004, 11:14
nice lifting mate, gonna be a new PBs from here on!!
as for you being lighter, does your weight fluctuate much depending on the time of the month?
i thought monthly weight fluctuations was a girly thing and i though king fu was a man...? :023:
PikeKing
12-11-2004, 22:53
yeah that is me, and im imagining your the t-bar
I found a much better picture of you doing t-bar rows
BengDogg
13-11-2004, 10:46
Lmao!!!!!!!!!!!!!!!!!!!!!!!!
PikeKing
07-12-2004, 19:24
As kingfu is now a lay about scumbag hes gonna train 4 times per week, using the following routine. Hes such a layabout he cant even be bothered to post this himself.
Day 1
Squats 3 x 6-8
Bulgarian Squats 3 x 8
Abs
Day 2
DB Chest Press 3 x 6-8
T-Bar Row 3 x 6-8
Incline DB Press 3 x 6-8
Seated Row 3 x 6-8
Day 3
Deadlift 5 x 3
Leg Curls 3 x 8
Abs
Day 4
Pull Up Negatives 3 x 3
Military Press 3 x 6-8
Supinated Grip Pulldowns 3 x 6-8
Dips 3 x 6-8
I would say something here but im too lazy.....
Haven't trained for a month. Lost my job, relationship problems e.t.c. caused me alot of problems. Worst of all i've lost over one stone...im now 11stone 10...honestly dont remember the last time i was this underweight!!
Anyway got my ass back up the gym 2 days ago:
Squats
8x20kg, 8x30kg, 8x32.5kg, 8x32.5kg, 8x32.5kg
Hack Squats
8x20kg, 8x20kg, 8x20kg, 8x20kg
I walked out the gym walking like John Wayne who had just been ass raped by a dozen apache indians...
Was meant to go to gym today but can hardly walk!! oh the pain.....
Why aren't you following the routine above?
Rob, couldn't think of a convieniant place to bulgarian squats. They got rid of the small block people used for a step. Also my gym is tiny, generally if your not using a bench or machine your gonna be in someones way.
Me and pikey decided hack squats would be a good replacements. Didn't do abs because after the squats i could barely stand up!
Rob, couldn't think of a convieniant place to bulgarian squats. They got rid of the small block people used for a step. Also my gym is tiny, generally if your not using a bench or machine your gonna be in someones way.
Me and pikey decided hack squats would be a good replacements. Didn't do abs because after the squats i could barely stand up!
LOL. OK. Do your abs next time. No pussy-fart excuses.
Revised routine:
Day 1
Squats 3 x 6-8
Hack Squats 3 x 8
Abs
Day 2
DB Chest Press 3 x 6-8
T-Bar Row 3 x 6-8
Incline DB Press 3 x 6-8
Seated Row 3 x 6-8
Day 3
Deadlift 5 x 3
Leg Curls 3 x 8
Abs
Day 4
Pull Up Negatives 3 x 3
Military Press 3 x 6-8
Supinated Grip Pulldowns 3 x 6-8
Dips 3 x 6-8
Ok i need to change some things on day 4 what pikey suggested. I can only do 1 or 2 bodyweight pullups so he's put down negatives instead, however there's nothing for me to stand on to raise myself to the pull up bars level, so I cant see doing negatives being very easy.
So i need to replace this exercise. Two pop into mind, pull downs or chins using the smith machine. Suggestions welcome!
PikeKing
06-01-2005, 20:31
do the rack/smith chins u did before
Jump up to the bar you lazy bastard.
LOL! Its high!! Even for me at 6'4! The only thing getting a workout would be my legs from all the jumping!
Fridays workout:
DB Press
9x5kg (each db), 9x6kg, 8x20kg, 8x20kg, 6x20kg
T-Bar Rows
8xbar, 8x10kg, 8x20kg, 8x20kg, 8x20kg
Incline DB Press
8x5kg, 8x17.5kg, 8x17.5kg, 8x17.5kg
Seated Rows
8x2plates, 8x2, 8x4, 8x4, 8x4
Its now two days later and my titties are sore as a bankok whore! Since tuesday i've put on 4lbs. Im sure atleast 2lbs of that is going to be water weight from my poor diet before leading to dehydration, but i dont care! 4lbs is 4lbs!
PikeKing
09-01-2005, 10:41
4lbs is pretty good!
a lot of that will probably be fluid from inflammation of the tissues, keep at it though and remember the only time there shouldnt be food in your hand is when you're asleep but you should have a few chickens beside your bed incase you wake up.
BengDogg
09-01-2005, 11:52
Get those chicks in your bed ;)
Water weight is good.
Bloat=strength. Also, as muscle is up to 75% water. Water weight is LBM.
Thanks guys.
Been pretty ill today and yesterday so no training :( guess im just gonna have to grin and bear it.
PikeKing
11-01-2005, 13:05
ya big ponce!
I shattered my spine and I was in the gym the next morning!
Couldn't they find a replacement janitor?
PikeKing
11-01-2005, 13:10
no they couldnt, i'm a dab hand with a broom
Angel Delight
11-01-2005, 15:56
Thanks guys.
Been pretty ill today and yesterday so no training :( guess im just gonna have to grin and bear it.
You won't get any sympathy from these guys!!!!!! Hope you feel better soon.
Thanks AD, yeah they are all heartless bastards!
Felt better and went up the gym today. Had to wait aggggeeess to get hold of the oly bar to do my workout. First bloke spent more time moving the weights around than lifting them, then some other ****er got there before me and he spent even longer messing around..was taking 10 minuite breaks inbetween each set and did about 10000000 sets.
Leg curls
8x2plates, 8x2, 8x2, 8x3
Deads
3x20kg, 3x40kg, 3x45, 3x50, 3x60, 3x80, 3x90
did two more sets that i should of on the deads but as it took me so long to get the chance to do em and that i was taking em nice and light i thought why not.
rideit
PikeKing
12-01-2005, 14:26
this thread make me want to a2a
Weighed myself again today, hoping my 2 day illness didn't lose me any weight, im 11 stone 13 lbs 8 ounces! Least i only lost a ounce or two!
Dam im painfully underweight for 6foot 4 :022:
Best i got to when i trained last time was 13 stone i think. I shouldnt be writing, i should be eating....
It would be nice to have a goal weight, anyone know whats a decent size for someone my height?
At 6'4'' I reckon you'd look pretty muscular at about 230lb.
BengDogg
13-01-2005, 21:14
Yeah 230 is what i am aiming for at 6'2an a smidge, go for that king fu then carry on to 250!
230lb it is then! So im 168 at the mo, so thats 62lbs! At 2lbs a week thats 31 weeks, so about 8 months then. Ouch thats a loooonnnnnggg time to get huuuuuggeeee.
PikeKing
14-01-2005, 09:28
its a lifetime commitment, that means you do it for more than a month at a time
BengDogg
14-01-2005, 16:50
230lb it is then! So im 168 at the mo, so thats 62lbs! At 2lbs a week thats 31 weeks, so about 8 months then. Ouch thats a loooonnnnnggg time to get huuuuuggeeee.
Er it may take i lil bit longer, comitment is king!
Yeah I don't doubt it, ahwell, each little step at a time! First goal is 13 stone.
I am going to be 240lbs @ 5'8'' by the end of the year. I'll race you to 230 if you like.
hahaha ok rob, arnt you 200lbs tho?
So that gives you a measly 32lb head start on me!!
hahaha ok rob, arnt you 200lbs tho?
So that gives you a measly 32lb head start on me!!He is already 60 pounds over his natural body weight so that extra 30 pounds will be absolute agony and probably won't be possible naturally very quickly unless he is willing to get very fat
you are tall, and with all due respect haven't been training that long and have a lot of strength and muscular weight to gain yet before you are near your potential
my guess is that you could easily gain 30 pounds of lean body mass within six months
yeah i agree knighty, im sure it'll be alot easier for me to stick on the weight from where i am now than for rob.
Yesterdays workout:
Rack Chins
8
5
6 im officially a upperbody strength fag...
Military press
8x20kg
7x30kg wow didnt realise how heavy it was going to be!
7x25kg still heavy!
8x20kg
Dips
5 knackered by this point
3 oh dear
4
Today my lats, delts and tris are quite sore. chest is fine.
You're doing good man, keep working hard and the weight'll fly on :023:
yeah i agree knighty, im sure it'll be alot easier for me to stick on the weight from where i am now than for rob.
Yesterdays workout:
Rack Chins
8
5
6 im officially a upperbody strength fag...
Military press
8x20kg
7x30kg wow didnt realise how heavy it was going to be!
7x25kg still heavy!
8x20kg
Dips
5 knackered by this point
3 oh dear
4
Today my lats, delts and tris are quite sore. chest is fine.
Right,
1. Why are you reading this when your head should be in a nose bag/jammed in the fridge? Eat muther****er.
2. Do you include the bar weight? I.e. are you MP's just the oly bar, or oly bar + 20kg?
cheers narcissus :)
rob
1. Because i eat like a fag
2. Yeah i include bar weight (20kg)...im a lifting fag too!
Todays workout:
Squats
8x20kg
8x25kg
8x35kg .....last time used 30kg.
8x35kg
8x35kg ...nowhere near failure
Hack Squats
8x20kg
8x25kg ..taking it nice and easy on these, stuck 5kg on teh oly bar this time compared to a bare bar last time. felt more comfortable than the first time i did them last training session
8x25kg
8x25kg
Crunches
8
8
7
My diet has gone back to being shit. Not getting enough food down my neck.
Haven't trained in the last two days, have eaten **** all. Things back to normal then. :(
BengDogg
23-01-2005, 13:25
WHy is this? What stops you training?
[unintentional, but neccesary jonnhyfive mode]
Stop being so ****ing gay. I have never in all my years seen someone over 6'4" that isn't at least 15 stone. What the **** is your shitty excuse this time? "I was playing on my ****ing gay xbox and time flew by me"? Or was it the classic; "I had so much work/uni shit/girlfriend problems I could not spare 20 ****ing minutes to do a couple of deadlifts and buck the **** up"
Or perhaps your just completely content and satisfied with your pathetic weight and strength?
PikeKing is your buddy, right? Do you know how ****ing badly he would love to be in your envyable position? He can't train right now, but I would bet my arse in front of an angry rhino that he would sacrifice just about everything for one good session and the chance to get back to his awesome bw+50kg dips, or his 100kg power cleans......
Shut the **** up, buck the **** up, and sort your priorities out.
If putting on a piffling 40lbs of muscle is not that important to you, if taking 180 minutes out of the 10 thousand and 80 minutes you have every week is too much to ask. Then I suggest you just close this window, click the IE icon on your desktop, and log in to losersanonymous.com, and don't waste our time, or yours, anymore than you already have.
[/unintentional, but neccesary jonnhyfive mode]
I probablly have a reasonably good chance of getting a bollocking form Pikeking or a mod for this, but you know what? It will be worth it if you get your arse into gear, and you train and eat like the man your supposed to be.
And make us, and yourself, proud of your acheivements. You know you can, so DO IT.
BengDogg
23-01-2005, 13:58
[unintentional, but neccesary jonnhyfive mode]
Stop being so ****ing gay. I have never in all my years seen someone over 6'4" that isn't at least 15 stone. What the **** is your shitty excuse this time? "I was playing on my ****ing gay xbox and time flew by me"? Or was it the classic; "I had so much work/uni shit/girlfriend problems I could not spare 20 ****ing minutes to do a couple of deadlifts and buck the **** up"
Or perhaps your just completely content and satisfied with your pathetic weight and strength?
PikeKing is your buddy, right? Do you know how ****ing badly he would love to be in your envyable position? He can't train right now, but I would bet my arse in front of an angry rhino that he would sacrifice just about everything for one good session and the chance to get back to his awesome bw+50kg dips, or his 100kg power cleans......
Shut the **** up, buck the **** up, and sort your priorities out.
If putting on a piffling 40lbs of muscle is not that important to you, if taking 180 minutes out of the 10 thousand and 80 minutes you have every week is too much to ask. Then I suggest you just close this window, click the IE icon on your desktop, and log in to losersanonymous.com, and don't waste our time, or yours, anymore than you already have.
[/unintentional, but neccesary jonnhyfive mode]
I probablly have a reasonably good chance of getting a bollocking form Pikeking or a mod for this, but you know what? It will be worth it if you get your arse into gear, and you train and eat like the man your supposed to be.
And make us, and yourself, proud of your acheivements. You know you can, so DO IT.
Rob this is totally uneccasary the is no such i site as loseanonymous! I checked :) Cmon Fu mister i was in your shoes a few years back 6'2" and a smidge, 10 1/2 stone big belly twig arms and legs now im touching 15 stone without being excessivly obese :)
If its unnessecary then delete it. I am telling him what was told to me a few months back, I made the mistake of not listening, I don't want him to do the same.
[inspector Grim from the thin blue line]Fannying around[/inspector Grim from the thin blue line] is NOT an option. You have found that out recently, as have I.
Rob have you given up coffee again?
Although Rob didn't put it in a very nice way, he is right... recently i've stopped 'fannying around' too and it's paying off. Granted I still go off track sometimes but these guys always put me back on.
Get a routine, stick to it, work as hard as you fcuking can every rep of the way. And EAT BIG!
BengDogg
23-01-2005, 14:23
If its unnessecary then delete it. I am telling him what was told to me a few months back, I made the mistake of not listening, I don't want him to do the same.
[inspector Grim from the thin blue line]Fannying around[/inspector Grim from the thin blue line] is NOT an option. You have found that out recently, as have I.
I was joking saying posting links to fake site is unneccasary, Fu has mod powers if he is offended by it he can remove it.
BengDogg
23-01-2005, 14:24
I also checked your maths on the minuits ion a week cos i woulda pulled you up on that too :)
BengDogg
23-01-2005, 14:27
[inspector Grim from the thin blue line]Fannying around[/inspector Grim from the thin blue line] is NOT an option. You have found that out recently, as have I.
This is very true, if you want it you gotta seize it! I want to be 105kg of buff ba5tard asap! Pure functional strength with no fluff!
PikeKing
23-01-2005, 17:03
LOL nice one Robert
I dont think its out of line, infact its what I've thinking
King Fu get it sorted, get to the gym and tackle those weights, trousers up! for a change a2a
PK you ass kissing bastard!!!
When I said the same thing to you a few days ago you argued with me.
:011:
PikeKing
23-01-2005, 17:09
PK you ass kissing bastard!!!
When I said the same thing to you a few days ago you argued with me.
:011:
thats not true you butt faced pooh addict, i argued that as long as the weight hes using were heavy enough for him then what he lifts is irrelevent
and my point was that he could lift more because next to most of his workouts he writes 'no where near failure# or 'could have done more' etc etc
anyway it doesn't matter
BengDogg
23-01-2005, 18:18
Can we just clarify i didnt think Rob was out of line my humour failed due to typing not coming across like i would say it, I have read this journal from start to finish today and noticed the weights have gone down progressivly and i do think he is capable of more weight as Fred suggests and he needs to pull his finger out as Rob suggests. I hope Fu takes what everyone offers on board and drives him self to new highs and maybe one day we are all in his shadow!
Well said Beng.
FU don't take it what's been said badly, use it to drive you in the direction you want to go.
I dont take what rob said badly. I know i've been to lax in my training and diet and i need to pull my thumb out.
Things really arnt good for me lately,im still struggling to find a job, knock back after knock back..i've even applied for the shittest of the shit jobs like temp inbound call center work and have been knocked back. The worst thing is if im lucky to get a job in my normal "profession", then I will hate it because i detest the work. It's just all pilling up for me at the moment.
If its all getting too much mate then all I can do is hope its gets better for you. But mayeb some hard work in the gym will help take your mind off shit.
It does for me. If all else is going downhill I take solace in the fact I am getting bigger and stronger.
Its like an outlet. Try it.
BengDogg
26-01-2005, 16:29
Yep things will get better mate, yknow when i was 19 i was claiming dole, housing benifit and couldnt afford to eat after loosing my job, i was living in a rented flat with 3 mates and i was up to my neck in shit, I tool £2 an hour dishwashing job and then got some bar workthe same day that payed £3.65 an hour and was late night (3-4am finish) i moved backin with my parents and took a £500 a month job at City electrical factors (£500 less tax i was lucky if i saw £420 a month) any ways track forward a bit and im top of my tree in a job of 7 years now (fire + security installer) i earn strong money, own a car have a company vehicle, own a house, have a wife with a baby on the way, 2 dogs, 2 cats, and my little home gym and no credit cards etc. I have came from absoloute rock bottom worked through the shit and things are good now, i am convinced you will get there too!
Thanks for your support Rob and BengDogg
You sound like you were in a similar situation to where i am now bengdogg. im on the dole, no money, trying hopelessly to find a job, any job to just get some money and pay my debts. The sad thing is this has been a cycle for me as follows:
1. get shit temp job for money, normally call center..i hate being on the phone for 7 hours of the day, makes me feel physically sick.
2. eventually get shit psuedu IT contract job and leave temp job, normally helpdesk but v. few proper old school helpdesk jobs around now as theve all been outsourced. normally end up working for a huge IT outsourcer which is same as working in a call center anyway, just slightly better paid although on the grand scale of things such as no pension, bonouses, sick pay, treated like shit by some managers who dislike contractors and getting walloped by 2 clasess of national insurance and accoutancy fee's its normally better to take the £6 a hour PAYE call center jobs. Worst thing is tho the work is normally all processed and scripted so your more "efficient".
3. contract finishes and im glad
4. run out of money
5. back to number 1....
and so on and so on ad infinitum. At the moment im at stage 4.
I've been doing this pretty much for the last 5 years.
How exactly did you manage to get into the field your in at the moment BengDogg? I've been looking to get into something along the lines of what you do and break out of the mess im in at the moment.
I look in the jobs paper every wenesday and its full of admin, clerical, call center and sales jobs...things i just cant do. The only type of jobs I can see myself doing is along the lines of field engineer, maintenance technician, service person...you know those sort of jobs where they give you a car/van, a phone and say "you need to goto xyz to do a job" and leave you to it.
BengDogg
26-01-2005, 19:30
I have always worked in electronics and dabled with them since i was a child, i met my current employer working on the trade counter at CEF and he said do you know anyone who is looking for work, i said ME! and with that i had a job, it meant risking a lot as i used to work away a lot and everything, i gave up a lot of hobbies and stuff for my work but you gotta put silly pursuits behind ya, i wouldof got bored by now any way. I pretty much get a list of jobs like you describe and go and do em, I really enjoy it, good people and good atmospher usually
Sounds like you were in the right place at the right time bengdogg! I always seem to be at the airport when my boat comes in! :)
Im gonna start applying for those sort of jobs, but in the mean time i need dollar fast so going to have to look for something more basic or IT jobs again.
Monday:
DB Press:
8x6kg, 8x6, 8x20, 8x20, 8x20
T-bar rows
8xnothing, 8x10kg, 8x25, 8x25, 8x25
Seated Row
8x2plates, 8x2, 8x5, 8x5, 8x5
dips
8, 2
Wensday
deads
8x20kg, 5x40kg, 5x60kg, 5x100kg, 5x100, 3x100
Leg curls
8x2plates, 8x2, 8x3, 8x3
Not really sure what im doing anymore
PikeKing
10-02-2005, 18:03
Not really sure what im doing anymore
keep doing what you're doing, you're doing good
havent trained for a few days, got the flu.
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