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Appetite		...	11-01-2017 @ 09:07
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	Cheers mate. All feels decent. Want another crack at that 150 when I am training with a decent spotter.
Appetite		...	11-01-2017 @ 09:15
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	10.1 My new brother in law is something of a deadlift prodigy. 19 years old, 20 stone, rugby union player, farmer and mechanic. Second time he trained deadlift he locked 240 out (with zero technique). So time for me to get my clipboard out and try to show this lad the ropes (without injuring myself). Haven't deadlifted in over a year.So we'll see how I do as well. 60 x 1 60 x 1 60 x 1 60 x 3 100 x 1 100 x 1 100 x 1 140 x 1 140 x 1 140 x 1 160 x 1 160 x 1 180 x 1 180 x 1 180 x 1 140 x 5 Well not to rusty at all. All reps moved very well. Jack (my brother in law) needs to get more stable but that will come with time. Incredibly strong lad. Squat lots of paused stuff with 60kg. Just training for Jack really. Leg Extension 60 x 10 65 x 10 70 x 10 75 x 10 80 x 10 Leg Curls 50 x 8 50 x 8 50 x 8 50 x 8 50 x 8 Donkey Calf raises 40 x 8 40 x 8 40 x 8 Calf Raises 50 x 20 50 x 20 50 x 20 Nice workout. Really enjoyed the deadlift and enjoyed doing a bit of coaching as well. Deadlift is definitley the most enjoyable lift. I think I will try to work it back in to my routine and see how it goes.
Appetite		...	11-01-2017 @ 09:19
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	11.1 Bench 60 x 5 60 x 5 100 x 3 110 x 1 120 x 1 130 x 1 140 x 1 130 x 5 107.5 x 10 nothing breakthrough but both the 140 and the 130 x 5 felt very comfortable. 6 would have been a grind and i didnt have a spotter. Very happy with this though. Chinups 4 4 4 Lat Pulldown 60 x 10 60 x 10 60 x 10 60 x 10 60 x 10 Chest Supported row 40 x 8 40 x 8 40 x 8 Shrugs 32s x 12 32s x 12 32s x 12 32s x 12 32s x 12 32s x 12 Conditioning Twisting Crunch Bench 20 secs work 10 secs rest 8 rounds hard Hack Squat wieght 69 20 secs work 10 secs rest 8 round Still to light.
Appetite		...	13-01-2017 @ 09:54
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	13.1 Incline Bench 40 x 6 40 x 6 60 x 5 80 x 8 90 x 6 100 x 4 90 x 6 80 x 8 Dumbell Press (left arm) 20 x 1 20 x 1 20 x 1 26 x 1 26 x 1 32 x 1 32 x 1 34 x 1 34 x 1 36 x 1 36 x 1 36 x 1 38 x 1 38 x 1 38 x 1 I really enjoy this. Side Raises 10 x 10 10 x 10 10 x 10 10 x 10 Rear Raises 12 x 10 12 x 10 12 x 10 12 x 10 Bicep Curls 40 x 10 40 x 10 40 x 10 for some reason I hate these with a passion. Dumbell Pinch Grip 16 secs 20 secs 20 secs 20 secs 16 secs Tricep Extensions 55 x 15 60 x 13 65 x 11 70 x 8 75 x 6 Overhead cable extensions 35 x 8 35 x 8 35 x 5 and 25 x 5 Rope Cable Pushdown 45 x 8 45 x 8 45 x 8 then 35 x 4 then 30 x 4 then 25 x 3 good pump Conditioning Twisting Crunch Bench 20 secs work 10 secs rest 8 rounds Hardwork Soundtrack Autumn for Crippled Children nice shoegaze for the warmups. Infant Anhillator Rabid deathcore for the top sets. Hadnt actually considered the band name theme until now.
Appetite		...	16-01-2017 @ 11:08
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	16.1 Bench 60 x 5 60 x 5 100 x 3 110 x 1 120 x 1 130 x 1 140 x 1 127.5 x 5 110 x 8 felt creaky today. Not setting the world alight. Chinups 5 4 4 Lat Pulldowns 50 x 12 55 x 11 60 x 10 65 x 9 70 x 8 Chest Supported Rows 40 x 8 40 x 8 40 x 8 Dumbell Shrugs 34s x 10 34s x 10 34s x 10 34s x 10 34s x 10 34s x 10 34s x 10 Bicep Curl 35 x 8 35 x 8 35 x 8 Hammer Curl 20s x 5 20s x 5 20s x 5 Dumbell Pinch Grip 10s x 15 secs 10s x 20 secs 10s x 20 secs SOundtrack System of a Down Always worth a listen.
Appetite		...	16-01-2017 @ 11:10
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	oh and Conditioning Twisting Crunch Bench 20 secs work 10 secs rest 8 rounds
Appetite		...	17-01-2017 @ 09:32
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	17.1 Squat bar x 5 bar x 5 60 x 5 100 x 1 120 x 1 140 x 1 160 x 1 170 x 1 180 x 1 142.5 x 5 felt hard today. This was everything i had. Leg Extensions 75 x 12 75 x 12 80 x 10 80 x 10 80 x 10 Leg Curl 30 x 8 30 x 8 30 x 8 30 x 8 30 x 8 Calf Raises 80 x 15 80 x 15 80 x 15 80 x 15 80 x 15 Conditioning Twisting Crunch Bench 20 secs work 10 secs rest 8 rounds getting easier Hack Squat wieght 77 20 secs work 10 secs rest 8 round actually starting to feel these. Still need more weight. Soundtrack YOB Delightful doom for pottering around the squat rack.
Appetite		...	18-01-2017 @ 10:33
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	18.1 Incline Bench 40 x 5 40 x 5 60 x 5 82.5 x 8 92.5 x 6 102.5 x 4 92.5 x 6 82.5 x 8 Single Dumbell Press 20 x 1 20 x 1 20 x 1 26 x 1 26 x 1 30 x 1 30 x 1 34 x 1 34 x 1 36 x 1 36 x 1 38 x 1 38 x 1 38 x 1 40 x 1 40 x 1 Still enjoying these. Weights gone up. Side Raises 10 x 11 10 x 11 10 x 11 10 x 11 10 x 11 Rear Raises 12 x 12 12 x 12 12 x 12 12 x 12 12 x 12 Tricep Pushdown 60 x 20 70 x 12 75 x 10 80 x 8 80 x 8 Overhead tricep cable extensions 25 x 8 25 x 8 25 x 8 Tricep Pushdown (rope, very strict) 30 x 10 30 x 10 30 x 10 30 x 10 30 x 10 Soundtrack Amon Amarth Viking power.
Appetite		...	26-01-2017 @ 08:59
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	A busy time at work and the acquisition of a puppy have made training a little sporadic recently. Got back into it this week. 23.1 Bench 60 x 5 60 x 5 100 x 3 110 x 1 120 x 1 130 x 1 140 x 1 120 x 8 Partial Bench (first half) 100 x 6 100 x 6 100 x 6 Cable Chest Flyes 25 x 10 25 x 10 25 x 10 25 x 10 25 x 10 Bent Over Chest Flyes 55 x 10 55 x 10 55 x 10 55 x 10 Conditioning Twisting Crunch Bench 20 secs work 10 secs rest 8 rounds Leg Raises 20 secs work 12 secs rest 8 rounds Hard Soundtrack Grave Just the best.
Appetite		...	26-01-2017 @ 08:59
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	24.1 Incline Bench 50 x 5 50 x 5 80 x 1 90 x 1 100 x 1 105 x 1 110 x 1 112.5 x 1 115 x 1 85 x 10 Chins 4 4 4 Lat Pulldown 60 x 12 65 x 10 70 x 9 75 x 7 70 x 9 65 x 10 60 x 12 Chest Supported Rows 40 x 8 40 x 8 40 x 8 Shrugs 34 x 10 34 x 10 34 x 10 34 x 10 34 x 10 34 x 10 34 x 10 Conditioning Twisting Crunch Bench 20 secs work 10 secs rest 8 rounds Leg Raises 20 secs work 12 secs rest 8 rounds
Appetite		...	26-01-2017 @ 08:59
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	Post Edited: 26.01.2017 @ 15:05 PM by Appetite 26.1 Squat Bar x 5 Bar x 5 60 x 5 100 x 1 120 x 1 140 x 1 160 x 2 Leg Extensions 70 x 14 75 x 12 80 x 10 85 x 8 75 x 10 Leg Curls 30 x 8 30 x 8 30 x 8 30 x 8 30 x 8 Calf Raises 80 x 12 85 x 10 90 x 8 85 x 10 80 x 12 Conditioning getting easier Hack Squat wieght 101 20 secs work 10 secs rest 8 round This is more like it. Legs burning. Soundtrack Gutulax Fecal themed Czech gore grind. Utterly silly.
Appetite		...	27-01-2017 @ 15:01
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	27.1 Barbell Strict Press bar x 10 60 x 8 65 x 6 70 x 5 75 x 3 60 x 10 Side Raises 10 x 10 10 x 10 10 x 10 10 x 10 Rear Raises 12 x 10 12 x 10 12 x 10 12 x 10 Hammer Curls 15 x 10 15 x 10 15 x 10 15 x 10 Tricep Pushdown 20 x 20 30 x 10 30 x 10 35 x 5 35 x 5 25 x 12 Cable Tricep Overhead whatnot 20 x 7 20 x 7 20 x 7 20 x 7 20 x 7 20 x 7 Grip Bomb 5kg x 60 secs per hand 10kg x 30 secs per head 15kg x 10 secs per hand 15kg x 10 secs per hand Nice and quick. Soundtrack Cathedral Old school riffy doom.
Bim		...	27-01-2017 @ 15:41
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Those hack squats sound awful!
Appetite		...	27-01-2017 @ 16:27
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	Bim said:Those hack squats sound awful! Better than proper cardio :-)
Appetite		...	30-01-2017 @ 13:54
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	30.1 Bench 60 x 5 60 x 5 100 x 3 110 x 1 120 x 1 130 x 1 140 x 1 112.5 x 10 PB left shoulder giving me a bit of jip but happy this went. Deadlift 70 x 3 110 x 1 140 x 1 160 x 1 180 x 1 180 x 1 unsuccessful experiment, hip is not happy. Lat Pulldown 60 x 12 60 x 12 65 x 10 65 x 10 70 x 6 70 x 6 Shrugs 36 x 10 36 x 10 36 x 10 36 x 10 36 x 10 36 x 10 36 x 10 36 x 10 36 x 10 Twisting Crunch Bench 20 secs work 10 secs rest 8 rounds Hack Squat (weight 107) 20 secs work 12 secs rest 8 rounds Pretty intense. Soundtrack Nails Jock power violence. You will never be one of them.

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