View Full Version : Bad obsession.
Goals
By the end of year
1 Bench 150kg (+40kg)
2 deadlift 210kg (+30kg)
3 Zercher squat 150kg (+25kg)
Saturday 14/05/2005 ME upper
Bottom position bench and 2 count pause used a "Smith" all weights are not inculing the bar.
92kg x 3, 95kg 2x3 100kg 2x3
3 board lockouts not inculing the bar.
120kg 5x3
Wide grip free bench
75kg 4x8
Chest support incline "oly" bar rows
72.5kg 4x8
Push press
65KG 5x5
Skaire crows
5kg 4x8
Feeling this one today.
Tate press
22kg + mini band 3x8, 1x6
Failed to control the recoil of the band on the last set and took both DB's in chest.
Get breath back x 1
Green band "ABC" crunch
3x10.
the block
16-05-2005, 20:53
you zerher squat 125kg? ouch!
should your title read "bad obSession" instead of obession?
Yep.
Got to careful wane I do these because the mass they turn my arms into. Tring explane way brossed vines on a Monday morning to boss can be hard.
PikeKing
16-05-2005, 21:58
nice to see a journal from you again big guy!
how were those tate presses with the bands?
that zercher target is huge! you need to get a steel plate implanted in each forearm!
****ing awesome zercher!!!
^^^ agreed. Mental. Good to see a new journal on the scene.
how were those tate presses with the bands?
not shore about these found that the extra tennion from the band made the fore arm's give out before the triceps. Tried the supper mini great for the triceps but chould not turn the DB's at the top of the rep.
18/05/2005
Tonight workout is sponered by RED BULL.
music provied by Motor head.
DE lower
2"" bar Speed deadlift
5x3 100kg, 5x3 sumo 100kg,
hack squats
5x3 130kg
rised lunge
4x8 16kg DB
Dynamic revers lunge.
4x8 25kg BB
Single leg RDL
4x8 26kg DB
Bule band pull though
3x8
Calve press
2x8 190KG, 2x8 170KG
Bit of "AB" work to finish.
opps!
I'll go back in and edit that should have calve press.
:042: Thought that was a new one!
There's nowt wrong with optimistic goals, but putting 40kg on your bench in under 7 months will be awesome if you can manage it.
You mind giving us a clue why you think you'll be able to add that much to your bench in that time and especially why you think you'll be able to add more to your bench than to your deadlift?
There's nowt wrong with optimistic goals, but putting 40kg on your bench in under 7 months will be awesome if you can manage it.
You mind giving us a clue why you think you'll be able to add that much to your bench in that time and especially why you think you'll be able to add more to your bench than to your deadlift?
Over the past 2 mouth I've more to mu bench than the 6 months before useing a westside based progarm. Inculeing wide grip and flat DB press into my work out has problem been the biggest help with reagrd in increaeing weight. 6 weeks ago I could not move 100kg, last week 110kg went up with more in tack. Ok 40kg in 7 months is like shooting for the moon a target of
130kg by the end of year would be a more like it but the way thing are going how know. 150kg would be great but I'll take 130+
The reason be hide the lower deadlift goal is that back in Oct'04 I max 175kg deadlift, late march this year 180kg 5kg in 5 mounths ???
Lacked leg power work hard on zercher and hack squats to inprove leg steaght now the it's the lower back is the weak link this problem a floor in my foam.
DE upper
Speed bench
65kg 3x3 normal grip, 3x3wide, 3x3 colsed grip
Wide grip bench
80kg 4x8
Flat DB press
32kg 4x8
incline DB row
28kg 4x8
2"" bar OHP
50kg 5x3
reverse files DB
8kg 3x10
Need more weight next time.
2"" bar Bicepe's cearl
30kg 4x8
Skull crushers DB
24kg 1x8, 22kg 3x8
Cuban rotatins
6kg DB 3x10
no i won't, back, down
i won't back dooooooooowwwnhheeeeeeeeeeyyyy baby
there ain't no easy way ooouuut
:035: :034:
Over the past 2 mouth I've more to mu bench than the 6 months before useing a westside based progarm. Inculeing wide grip and flat DB press into my work out has problem been the biggest help with reagrd in increaeing weight. 6 weeks ago I could not move 100kg, last week 110kg went up with more in tack. Ok 40kg in 7 months is like shooting for the moon a target of 130kg by the end of year would be a more like it but the way thing are going how know. 150kg would be great but I'll take 130+
The reason be hide the lower deadlift goal is that back in Oct'04 I max 175kg deadlift, late march this year 180kg 5kg in 5 mounths ???
Lacked leg power work hard on zercher and hack squats to inprove leg steaght now the it's the lower back is the weak link this problem a floor in my foam.
Fair enough, previous rates of progress do not necessarily determine future rates of progress - If you work out what you need to do to improve your deadlift, your weights will fly up. Likewise, you might plateau on the bench and spend months trying to fix it.
Lots of back squatting will help your deadlift, although am I right in thinking that you don't have access to a squat rack?
I'd also recommend using more weight for your DE bench.
The mangermet at the gym I use is more worried about find a squat rack in the right colour. the one which was orderd got cancelled because is was white not gray.
Cheers of tip on the DE press will give it go next time.
The mangermet at the gym I use is more worried about find a squat rack in the right colour. the one which was orderd got cancelled because is was white not gray.
I wish you were joking, I really do...
Cheers of tip on the DE press will give it go next time.
I found that I got better results from DE work using ca. 70% 1RM or just under, rather than the 45%-60% normally advocated by those who take Westside a little too literally. Louie Simmons himself has pointed out that weaker guys (id est, you and me) will need to use a higher %1RM for DE work than stronger guys.
Also, doing speed bench with 100kg rocks.
22/05/2005
max upper
Free bench prees
warm up 60kg x5, 80kgx3
Working set's
92.5kgx3
100kg x 1, 105kg x 1, 112.5kg F after a long rest, 112.5kg x 1 this was problem the most ugle bench press ever but it my PT counted it as a good rep.
Close grip bench ( used a small foam roller which made the hight up to about a 2 borad press)
80kg x 3, 90kg x 3, 92.5kg x 3
horizontal pull up's
4 x 8. the 5kg I've lost made these a lot easyer than the last time. all most like them.
Supper mini band face pull's
4 x 8.
Power cureal.
30kg 1 x 8 35kg x 1 35kg x 4. these realy hit the fore arm. need to stop half way though the last set.
PikeKing
22-05-2005, 22:17
22/05/2005
max upper
Free bench prees
warm up 60kg x5, 80kgx3
Working set's
92.5kgx3
100kg x 1, 105kg x 1, 112.5kg F after a long rest, 112.5kg x 1 this was problem the most ugle bench press ever but it my PT counted it as a good rep.
it sure was ugly, wouldnt of counted in a comp but as a gym lift it'll do
23/05/2005
Max lower
Zercher squats, 3x3 125kg. Unfornal i'm going have to drop these for awell because of lump in my right fore arm were the bar sit's. How long depean on the weighting list for the "op" need to remove what ever it's. Should not tried these right arm is bloody sore now.
Rised lunge.
4x8 18kg DB
Dynamice reverse lunge
5x5 30kg
Singleleg RDL
24kg 3x4
Cut today progaram short because of Lions game tonight.
30/5/2005
Max upper
"smith"Bottom bench
Weight does not inculed the bar. 90kg x 3, 95kg x 3, 100kg 2x3, 105kg x 3
Lock outs
140kg 5x3
flat DB press
32kg 8, 35kg 2x8, 37.5kg x 8
DB incline rows.
28kg 2x8, 30kg 2x8
2"" bar OHP
50kg 5x3
Reverse files
10kg 3x10
power carel's
40kg 2x8
NormaL carel's
30kg 3x8
DB Skull crushers
22kg 4x8
Cuban rotations
6kg 4x8
farmers walk/run's
45kg 4 round tripes of the gym about 10-15 meter each way.
the block
29-05-2005, 15:11
thats a lot of work. how long does that take you? an hour and a half?
GoldenArrow
29-05-2005, 16:10
I would imagine...since he has a personal trainer....an hour?
About 1.5 hour. I'd not tried since tuesday so just makeing up for lost time plus i was bit pissed off. Normal progarm takes under 1hour.
CV day.
tred mill hill program. level 9 10min
Stepper level 10 hill 15 min
Cross trainer level 10 hill 20 min
rows spirt 1000m 3m 10sec
Hoilly sh*t i've thing slip. this was hard I'm in the worse Cv shape I've been in with the last 2 years. Going to reinsate Cv on upper body day's.
5/06/05
MAX upper.
bench press. use a small foam roller to take the hight up to about the same as a 2 bored press.
90kg x 5, 100kg x 5, 105kg x 3, 110kg x 1, 115kg x 1 120kg F, 117.5 F
Colse grip
70kg x 5, 75kg x 5, 80kg x 5
one arm rows
26kg x 8, 30kg x 8 34.5kg x 6
DB creal press
12kg x 10, 14kg x 10
Supper mini band face pull's
2x10
Y,T,u,W letter drill. 10 of each.
06/05/2005
max lower.
deadlift. 150kg 5x3.
Hack squats 130kg 5x3
snatch deadlifts 100kg 5x3
Box zercher squats 80kg 3x3, 85kg 1x3, 87.5 1x3.
DB elevated lunge
16kg 3x8, 1x6
DB Single leg romanian
26kg 3x8 1x6
Cavel press
190kg 3x10
Walking like John wanye.bring on the DOM's.
Angel Delight
06-06-2005, 23:01
Well Done. You are doing so well with your training.
PikeKing
06-06-2005, 23:02
06/05/2005
max lower.
deadlift. 150kg 5x3.
Hack squats 130kg 5x3
snatch deadlifts 100kg 5x3
Box zercher squats 80kg 3x3, 85kg 1x3, 87.5 1x3.
Good session there big man. You might want to consider bringing your volume down a bit, thats a lot of work. I know you like to beast yourself in the gym, but that much volume may be detrimental to your gains.
and wheres the plough lift?
Good session there big man. You might want to consider bringing your volume down a bit, thats a lot of work. I know you like to beast yourself in the gym, but that much volume may be detrimental to your gains.
and wheres the plough lift?
Good point. What would best dropping one of exerise or changing the set/rep's ?
The plough lift resulted in a lot of pain. Used the "oly" bar rised it no problem, on the low left hand sliped the end of bar land up some were should have. There will be no Maler Jr.
PikeKing
07-06-2005, 23:00
ouch i can just imagine that ploughlift going wrong, i'll make sure I wash the bar end tomorrow!
I would probably drop an exercise rather than the sets. If the zercher squat is done in a dynmaic nature, which I think you said, put it on DE day. Then I would do either one or the other of hack squats or snatch DLs, alternate em every few weeks.
DE upper
Speed bench
70 kg 3x3 of normal, wide and colse grip
Wide grip bench
5x5 80kg
DB Chest support row
28kg x 8, 30kg x 8 32kg 2x8
Dips
5x3 not done this for year's forgoton how good they are.
Horizontal pull
4x8
DB Skull crushers
22kg 4x8
Cuban rotions
DB 6kg 4x8
Angel Delight
11-06-2005, 00:28
Good point. What would best dropping one of exerise or changing the set/rep's ?
The plough lift resulted in a lot of pain. Used the "oly" bar rised it no problem, on the low left hand sliped the end of bar land up some were should have. There will be no Maler Jr.
lol at no Maler Jr. comment. Be careful !
10/06/05
DE lower
Speed dealift
100kg 10x3
hack squat
130kg 2x3, 135kg 2x3 137.5 x3
DB Rised lunge
16kg 3x8
DB Singleleg RDL
26kg 4x8
Cavles press
190kg 3x10, single leg 120kg 2x10
Green band ABC crunch
4x10
20min row 4500m.
13/06/2005
Max upper
bottom bench press
100kg 5x3
Lock out's
120kg 5x3
B/W Dips
5x5
DB Chest support
32kg 4x8
2-1 lat pull down 70kg 3x8 1x6
DB Skull crushers 22kg 4x8
Cuban rotation's 6kg 4x8
35min CV 180 heart rate.
14/06/2005
Leg's
box zercher 80kg x 3, 85kg x 3, 90kg x 3, 95kg x3, 100kg x3, 110kg x 3, 125kg x 2
DB rised lunge 18kg 4x8
DB Step up, 16kg 1x8, 18kg 1x8, 20kg 1x8, 22kg 1x8
Single leg RDL 26kg 4x8
Single leg calve press 130kg 4x8
26/06/05
DE upper
Speed bench
70kg 3x3 of normal, wide and colse grip
2"" DB press noy surch what the weight of the bars are so i've not counted them in the total weight.
30kg. 1x8, 35k 3x8
DB chest support row
32kg 4x8
2"" bar OHP
50kg 4x8
DB Incline skullcrushers
20kg 4x8
cuban rotaions
6kg 4x8
must be back on form got a lot wierd look's today.
27/06/05
DE lower
2"" bar 100kg deadlift holed 55secs
2"" Speed deadlift
100kg 5x3, 105kg 5x3
Hack squat
135kg 3x3, 130kg 2x3
DB rised lunge
18kg 4x8
Single leg calve press
130kg 4x8
2omin row 5000meters
Nice grip... Mebbe want to have a look at the grip comp. in the Strength forum.
...but wouldn't it be a better idea to the static holds after your deadlifting and hack squatting?
Quality Zerchers last week!
Nice grip... Mebbe want to have a look at the grip comp. in the Strength forum.
...but wouldn't it be a better idea to the static holds after your deadlifting and hack squatting?
For shore. Change what I had plan because of space in the weight area.
Quality Zerchers last week!
Thank for the support.
1/07/05
DE lower
Deadlift: 150kg 5x3
Stach deadlift: 100kg 4x8. Hole cow batman! the hardest leg excesie I'ce ever done.
DB Single leg RDL
24kg 4x8
Cable curl.
17.5kg 4x8
Quads totaled, walking like I've ..... meself
2/7/05
DE upper
incline DB chest press
32kg 4x8
2-1 lat pull down.
70kg x 8, 75 x 8, 80kg x 8, 85kg x 8
DB chest support row
32kg 4x8
2"" bar OHP press
50kg 5x3
lacking motvation chould on arssed to do any more.
PikeKing
03-07-2005, 23:07
we all have days like that mate, you did a good session from the looks of it.
those 2-1 pulldowns are freaky, lowering 85kg on one arm! sick!
04/07/2005
DE lower
2"" bAR speed deadlift
100kg x 3, 105kg 9 x 3
Zercher squats
100kg 4x8
Waliking lunge.
DB 14kg 3 round tripes ( 5 reps each way)
reverse lunge
25kg 3 x8
Single leg RDL
22kg 4 x8
single Cavle press
120kg 4 x8
BengDogg
04-07-2005, 17:41
is that 2" Bar a Bad dogg bar?
is that 2" Bar a Bad dogg bar?
I beleve so. the bar belonges to PIkeking he allowes his clints to use it wane there not training with.
06/07/05
Max upper
2"" bar bench press
85kg x 5, 90kg x 5 100kg x 3, 105kg x 2, 110kg x 1, 115kg x 1, 120kg F
Flet more controled and of some reason easyer than a "Oly" bar.
DB Backsuport shoulder press
22kg x 8, 24kg 2x8
Hozizontal pullup's
3x8
face pull's
30kg x8, 35kg 2x8
BengDogg
06-07-2005, 18:46
I beleve so. the bar belonges to PIkeking he allowes his clints to use it wane there not training with.
yep thats the one! you like it?
yep thats the one! you like it?
Love it. The natrualy finish makes the bar tacile thus stop your hand from sweating unlike the zinc planted "oly" bar. Pulls there the hardcord look it give the user.
BengDogg
07-07-2005, 17:45
Awesome!!!
08/07/05
Max lower
Deadlift 150kg 2x3, 155kg 2x3, 160kg x 3, 165kg x 1, 170kg x 1, 175kg x 1
180kg x 1, 185kg x 1, 190kg x 1 new PB, 195kg F. :022:
Snatchgrip Deadlift
100kg 3x4
Walking lunges
14kgDB 3 round trips
Blue band pull thoughs 4x8
Single leg RDLs
24kgDB 3x8
Summary of last week's trainning.
crap
Monday: Hangover
Tuesday: Left hand F***** could not grip.
Saturday: Back gives out will deadlifting.
LIFT IS LEMON AND I WANT BE MONEY BACK
PikeKing
17-07-2005, 17:54
shit sorry to hear that big guy, do you know what happened?
shit sorry to hear that big guy, do you know what happened?
Slope set up took to much weight one side.
Going to try some CV and stenches to hopful releve some of stifnees.
Angel Delight
19-07-2005, 15:11
Hope you get better soon. Take Care.
DE upper
speed bench
67.5kg 3x3 of normal,wide and close grip.
Flat DB press
37.5kg 3x8 35kg 1x6
chest support row
75kg 3x8 70kg 1x6
One arm row
37.5kg 4x8
2"" bar cearl
30kg 4x8
DB Incline Skullcrushers
22kg 4x8
Wall Anglies x lots
Long arm planks x few
Steache x more
Back in the grove.
PikeKing
24-07-2005, 14:41
hows your back now big guy?
hows your back now big guy?
Feeling about 90%. Some discoveit on the cruls and sitting I think what happen is that I've stifned up over the last week. just have weight and see how it feels latter today. The biggest test will be tomorrow's DE leg progarm not shore weather to try dead's or zerchers or stick to lunges. Proboly going with some lite deadlift to start use the lower back again.
PikeKing
24-07-2005, 14:56
is training lower body a good idea?
dont push it too much
max upper.
Bench
lot of warm set's, 100kg x 1, 105kg x 1, 110kg x 1, 115kg x 1, 117.5kg x 1 120kg f/f :mad: :mad:
DB chest support row 5sec hold
22kg 4x8
2"" bar over head press
40kg 4x8
Some werid tricep press that I can't remmber the name of
30kg 4x8
Wall angiles x please make the bad man stop.
29/07/05
Rep's upper
bench press.60sec rest 70kg, 15,12,10
close grip bench. 77.5kg 4x8
chest support row. 75kg 4x8
Over head press. 40kg 3x8, 1x6
DB resurse files 10kg 4x8
Incline DB skullcrushers 22kg 2x8, 2x6
Cuban rotations 6kg 4x8
30/07/05
Rep's lower
Movemant prep warm up.
Deadlift 100kg, 60sec rest 12,10,8
Hack squats 90kg 60sec rest 12,8,8
Zercher squats 75kg 60sec rest 10,8,8
Calve press. 180kg 4x8
03/08/05
Max upper
Bench (used a "smith" wight total is just plates)
100kg 2x3, 105kg x 1, 110kg x 1, 115 x 1, 120kg F/F
2"" Pushpress
70kg 5x3
DB chest support row
32kg 5 count hold at top of each rep 4x6
DB Reverse flies
10kg 3x8
DB incline skullcrushers
24kg 3x8, 1x6
one hand 2"" bar curles
10kg 1x8, 15kg 1x8, 17.5kg 1x6
cuban rotations
6kg 2x8
Can move ny arm's typinh with my nose.
BengDogg
03-08-2005, 19:35
push pressing 70kg on a baddoggbar is a mean feat!!! i will forgive your use of the smith machine :)
PikeKing
03-08-2005, 22:23
Can move ny arm's typinh with my nose.
:046: I actually did laugh out loud when I read that.
I knew it wouldnt be long before you had a go at those curls.
Good session!
05/08/05
max lower
deadlift
150kg 5x3, 5x1
walking lunge
DB 12kg 3 round trips 5rep's each way
reverse lundes 20kg 4x8
DB single leg RDL's
24kg 3x8
Green band pull though's 3x8
This was hard, have not done a max lower for about 3 week's
06/08/08
Rep's upper
bench press 70kg 20,10,7
DB press 37.5 8,6, 34.5kg 8,5
DB Single arm row
40kg 4x8
2"" bar OHP 30kg 4x8
Stkair crows
3.75kg 4x8
curles 30kg 3x8, 1x5
tate press
26kg 2x8 1x6
14/08/05
cluster bench press.
90kg 5x5. with two sub set's of 3 and 2 reps after a 15sec rest per sub set.
Had some tromble work out what Pikeking was on about at first but after the first set thing 's clicked in to place. Going to use this in place of maxing of a while.
2"" bar Chest support row
70kg 3x10, 2x8 i think.
Standing lat pull down.
40kg 2x8
farm's waddle
60kg, 80kg.
looking forword to the DOMM's from hell tomorrow.
17/08/2005
DB bench press
37.5kg 2x8, 40kg x8, 42kg x6
Incline db prees
35kg 4x8
2""bar overhead press
50kg 5x3
one arm row
37.5 x 8, 40 kg x 8, 42kg 2x8
2"" bar biscpe curle
30kg 4x8
Db tecipe press
30kg 3x8
Finished off with some core and grip work.
what the point in going this upper body.
5x5 culster bench
90kg x3 full set , 4th set got the 5 and 2,1 sub set, 5th set 4 rep's
Wide grip bench
70kg 4x8
2-1 lat pull down
80kg 3x8, 70kg 1x8
2"" bar push press
60kg 5x3
Skair crowes
3.75kg 4x8
Fealt weak going into gym, used 2.5kg over the last week on a swolen right shin. Bewean work, injury's and lack of of mounation what the point.
Look's like lower body training will be off the menu for awale. tried some Light zencher and deadlift's tuesday amd onec more the right shin swaled up.
F**************/**!, off to the phiso (great) :022: :022:
OH well at last top half still work's :041:
31/08/05
Incline DB press:- 32KG 4x8
flat DB press:- 32kg 4x8 ( must remenber oly DB handels next time)
Isomettrick DB chest support row's:- 32kg 4x8 5sec hold's
baddogbar chest support row:- 70kg 4x8
Revise files 10kg 4x10
Bispet curels:- 30kg 4x8
DB Incline skull curches:- 22kg 4x8
Cuban roation's 6kg DB 4x10
Wall angiles, long arm plack's and lot of steching
P.S
Does any know if Mircosoft does speak and spell softwere?
I could really do it.
PikeKing
31-08-2005, 22:47
thats a bummer about your shin big guy, I did wonder how you were getting on when you were training the other night.
Dynamic EDT upper
Zone 1 15min
Flat DB press 24kg, 10,10,10,10,10,10,8,8,8
ohp/push press 25kg, 10,10,10,10,10,8,8,8,8
:049: 190 bpm
Zone 2 15min full DE speed
Incline DB press 16kg, 12,12,12,12,12,12,12,12,12,10,10,10
DB chest support row 14kg, 12,12,12,12,12,12,12,12,10,10
:049: 185 bpm
Zone 3 15 min(ish)
Incline skull's 16kg,10,10,10,10,10,10,10
Biscipe curls 25kg, 8,8,8,8,8,8,8
:049: 175
the 2nd best stress relise i chould think of. 1st chosse :veg:
PikeKing
13-09-2005, 22:42
Jesus Christ!!
the block
13-09-2005, 22:47
i'd have gone with the sheep personally....
Date: what ever it was last saturday
ME upper
Bench: 5x3 100kg, 2x3 105kg, 2x2 110kg
Baddog bar push press: 50kg 1x3, 70kg 2x3, 72.gkg 2x3, 75kg 1x3, 80kg 1x3
Standing lat pull down. 55kg 2x8, 60kg 2x8
staire crows: 3.75kg 4x8
DB Cude rotation: 8kg 4x8
2"" Bicepe curl: 30kg 4x8
DB Incule skulls 24kg 3x8
A/B crush 37.5kg 3x8
19/10/05
CV day
35min 172 heat rate avage.
Blood hell I've lost fittnes over the last 4-5 mounth's. trained on using level that i normal warmed up on. Could bearly speak.
The only way up I'll be back to full fittnes before chrismas ( next year)
friday 21/10/05
CV day
1hour max bag ( bike, stepper, X trainer) 170- 175 pulse rate.
getting there still no were nere what I was doing back in Febury.
22/10/05
Max upper
Bench 5x3 100kg 1x105kg, 1x110kg 1x115kg
2-1 lat pull down: 80kg 4x8
standing lat down: 55kg 4x8
revise files: 8kg 4x8
DB skull's: 22kg 4x8
Cude rotaion: 8kg 3x8
23/10/05
The return of lower body weight.
Revise lunge: 15kg? ( bar held in front) 3x10
Green band pull though 3x10
front squat 40kg 3x10
swiis ball calf rise 3x10
cable AB cruch: 47.5kg* 1x10 39.5 1x10 1x8
* note to self check Pikeking mathes before starting a set.
Light weight's but blood hard work but it's the frist real movement below the weast for 2-3 mounth's.
Light weight's but blood hard work but it's the frist real movement below the weast for 2-3 mounth's.
you need to get a girlfriend :016:
you need to get a girlfriend :016:
:043: LOL. :043:
Leg on the mend then?
Using a lot tape for added support which is helping it Not really shore what was wrough with it but the swealing has gone and there a lot less pain.
hopeing that it does not flare up gain.
PikeKing
25-10-2005, 15:32
dont get to mental piling on the weights, and keep in mind everything we discussed on sunday.
dont get to mental piling on the weights, and keep in mind everything we discussed on sunday.
That is the biggest problem me be a hazzour to myself. if you find that I'm set up for a deadlift or Zencher squate feel free to twat me round head with a "oly" bar.
what you pointed out Sunday with regards to the set up for lunges and the way my feat pointed wane squate are more than likely the root corrs of the problem.
25/10/05
upper body + CV
bench: 100kg 5x3
wide grip bench 80kg 4x8
Standing lat pull down 2x8 55kg 2x8 60kg
Db Chest sipport row: 30kg 4x8
DB o/h/p: 20kg 4x8
Becip curels 30kg 3x8
DB incline skulls: 24kg 4x8
Cude roations: 8kg 3x8
40min CV 175 hart rate avage
26/10/05
Leg's
Dynamic reseavse lunges: 15kg 3x10 :022:
Single leg romanie deadlift: 18kg 3x10
front squate: 40kg 3x10
Green band pull though: 3x10
calf press: 140kg 3x10
AB work
:birthday: :113: :banana:
29/10/05
Bench: 100kg 5x3, 105kg 1x2, singles of 110kg and 115kg
T-bar row: 75kg 4x8
Stand lat pull down: 60kg 2x8 55kg 2x8
DB O/H/P 20kg 4x8
2"" bar bicep curls 30kg 4x8
DB Tate press 24kg :089: 4x8
Cable ab curch 37.5kg 4x8
over weighted swiss ball sit up 18kg 3x10
Long arm plack's / inching worm: 5 rep's 30-40 hole.
30/10/05
Leg's
2"" bar deadlift: 100kg 5x5, 3x3 dynamice
Revise luge cross face grip: 15kg 4x8
single leg RDL: 18kg 4x8
Front squate 40kg 4x8
few other bit's which i can not spell.
swiss bal plack's.
31/10/05
CV day
55min mix of stepper, Xtrainer and bike: hart rate bewean 175-195 beat's/min.
Getting there still working 2-3 level lower than earlyer in year.
05/11/05
DB press: 45kg 5x5
Incule DB press: 37.5kg 4x8
One arm row: 45kg 8x4
rised DB press up 4x8. This work well apart from the two DICK'S who just camed on getting in the way.
1x are yours painted eyes on mate? or should we clear the whole gym for you
DB O/H/P 18kg 4x8
2"" bar curls: 30kg 4x8.
DB Tate press: 24kg 4x8. Don't know what's going here, normal use 28-30kg.
1x sorry man I was out of order.
06/11/05
LEGS!!!
3x10 Power set of walking lunges 8kg DB , front squates 40kg and pull though's green band.
High rope wood chops: 12.5kg warm up 22.5kg 2 set's
A/B cruch 37.5kg 2x10
ATM??? what ever they are leg press. 190kg 10
Pikeking did explain what they are but I can not remember.
PikeKing
07-11-2005, 22:43
AMT reps big guy
and you used 10kg DBs for the lunges
PikeKing
07-11-2005, 22:44
oh and just kill the gimps in the gym, they wont be missed they need culling anyway
10/11/05
LEG'S
Zencher squate: 80kg 2x5, 85kg 2x5, 90kg 2x5
rised lunge: 8kg DB 5x5. Bloody killed had problem's keep blanced.
Walking lunges 8kg DB: 3 round trippes.
Single leg RDL: 16kg 3x10
claff press 140kg 3x10
Swiss ball curch 18kg over head 3 x 15
Landmines 15kg 3 x 10. Planed to F/C/T but could not remenber how to do them.
PikeKing
10-11-2005, 19:24
I hope you were getting your butt to the bench on the zerchers, I know you can get deep now after seeing those front squats
good to see the shins holding up!
11/11/05
bench 102.5kg 5x3
colse grip bench 80kg 4x8
wide grip 80kg 2x8
staning lat pull down 60kg 3x8 55kh 1x8
stiff arm pull down 25kg 4x8. took more out of the tricpe than the lat's
DB over haed press: 20kg 4x8
2"" bar curles 30kg 2x8 32.5kg 2x8
tate press 24kg 4x8
Cuden rotaion 8kg 4x8
Mix bag of AB work
12/11/05
60min CV ( 15min bike, 45min stepper) 175 heart rate aveage.
27/11/05
Bench: 102.5kg 4x3 2x1
colse grip bench: 80kg 4x8
Standing lat pull down: 60kg 3x8, 57.5kg 1x8
rised DB press up. 3x8 2x5, bloody hell these are hard
Cuden rotaion's 7kg 4x8
Bit of CV and AB's.
28/11/05
Carido: 1h 10min 180 heart rate: 60min stepper 20min @ 175, 20min @ 180, 20min @ 185, 10min rower.
30/11/05
bench: 102.5kg 3x3, 2x2
Colse grip 80kg 3x8
wide grip 80kg 2x8
2-1 lat pull down 80kg 4x8
Standing latpull down 55kg 3x8
DB O/H/P 20kg 2x8, 1x6
Skair crows 3.75kg 3x8
Tate press 26kg 3x8
Bicep curl 30kg 2x8 1x5
1/12/05
power cruites 3 x 10; front sqaut 40kg, half/full ROM rised lunge 15kg, Green band pull though, single leg sqaut.
Green band ABC curch 2x10, Supper mini and green band 1x10
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