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stephen9069 | ![]() | ... | 09-01-2014 @ 19:53 |
![]() Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | That's a lot of reps on the deadlift mate and throwing in front squats your back must be feeling it, strong work mate. | ||
hifilover | ![]() | ... | 11-01-2014 @ 10:34 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Sat 11th Jan 2014 Was a planned session (log, leg press, chins and tyre work) but alas the shoulder niggle has played up all night and kept me awake Managed 20 x 3 sets of parallel grip chins and 20mins HIIT on the bike and left it at that ![]() Will be back at it Monday; just need some rest & lots of ibuprofen/paramol ![]() | ||
hifilover | ![]() | ... | 13-01-2014 @ 18:00 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Monday 13th Jan 2014: Upset stomach all day so thought the session would be a write off; I was wrong! Back: Parallel grip chins: 10 x 3 at body-weight (134kg today) Medium grip lat pulldowns: 20 x 100lbs 10 x 160lbs 8 x 180lbs 6 x 200lbs 4 x 220lbs Hammers rows (weight on frame): 10 x 40kg 10 x 80kg 8 x 120kg 6 x 160kg Oly bar pull-ups (in power cube): 4 x 10 with bod-weight Basically they're these: http://www.youtube.com/watch?v=4ORKCn5LkF4#t=28 but with my heels on the floor; bar set high enough that I dont ground out and you keep your core locked and body all in a straight line. Harder than they look! Chest: Bench: 20 x bar 10 x 60kg 10 x 100kg 6 x 100kg (paused reps) 5 x 140kg (paused) 5 x 140kg (paused) 2 x 150kg (paused) 2 x 160kg (paused) 2 x 170kg (paused) Cable cross-overs (quick drop-set): 10 x 100lbs 10 x 80lbs 10 x 60lbs 10 x 60lbs Flat bench dumbbell press: 6 x 92lbs 6 x 115lbs 6 x 136lbs 4 x 136lbs Dips: 4 x 10 with body-weight | ||
chaos | ![]() | ... | 13-01-2014 @ 18:17 |
![]() An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Solid benching fatboy | ||
hifilover | ![]() | ... | 13-01-2014 @ 18:33 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | chaos said:Solid benching fatboy It's getting there; shoulder still f**king hurts. Just got to grin and bear it ![]() | ||
stephen9069 | ![]() | ... | 13-01-2014 @ 20:40 |
![]() Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Thats some quality benching mate no wonder your shoulders feeling it. | ||
hifilover | ![]() | ... | 13-01-2014 @ 20:57 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | stephen9069 said:Thats some quality benching mate no wonder your shoulders feeling it. The shoulder nipped from the off! Just wondering if it's my elbow (bursitis) again and the pain travelling up or my neck and the pain travelling across as if it were my shoulder directly I think it'd be effecting my strength! | ||
hifilover | ![]() | ... | 15-01-2014 @ 18:31 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Wednesday 15th Jan 2014: Shoulders: Dumbbell lateral raises: 10 x 30lbs 10 x 46lbs 10 x 52lbs 8 x 56lbs Standing strict press from racks: 20 x bar 10 x 60kg 5 x 60kg 5 x 80kg 4 x 90kg 8 x 2 with 100kg Plate front raises (from head height to overhead and back down again): 10 x 20kg 8 x 20kg 6 x 25kg 6 x 25kg Standing clean & strict press - dumbbells: 6 x 70lbs 6 x 80lbs 6 x 92lbs Seated shoulder press machine (weight on frame): 6 x 40kg 6 x 80kg 6 x 120kg Stack shrugs (super-setted with dumbbell hammer curls): 4 x 10 x full stack (200lbs I think) super-setted with 8 x 46lbs 8 x 58lbs 6 x 70lbs | ||
chaos | ![]() | ... | 16-01-2014 @ 06:43 |
![]() An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Gotta give it to you, when you do train you put the effort in! | ||
hifilover | ![]() | ... | 16-01-2014 @ 08:46 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | chaos said:Gotta give it to you, when you do train you put the effort in! I'm wishing I hadn't... Can't move this morning... Anyways.. Time to smash legs today ![]() | ||
hifilover | ![]() | ... | 16-01-2014 @ 18:51 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Thursday 16th Jan 2014: Only had 30mins as needed to go to dentist as filling dropped out on the way to training; just went in and blasted quads; will do rest tomorrow Legs: Leg extensions: 5 x 10 with 50kg Leg Presses: 10 x 100kg 10 x 180kg 10 x 240kg 10 x 300kg | ||
hifilover | ![]() | ... | 17-01-2014 @ 19:38 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Friday 17th Jan 2014: Blistering session ![]() Legs (continued): More leg extensions: 20 x 30lbs 10 x 60lbs 10 x 80lbs 10 x 100lbs (full stack) Leg presses super-setted with SLDL's: 10 x 100kg (+5 on each single leg with 100kg) - 10 x 100kg SLDL 10 x 200kg - 10 x 120kg SLDL 10 x 300kg - 8 x 140kg SLDL 6 x 380kg - 6 x 140kg SLDL Triceps: Bar dips: 10 x body weight (133.5kg) 6 x BW + 10kg 6 x BW + 20kg 5 x BW + 30kg (PB) EZ bar narrow-grip presses on flat bench (weight on bar): 10 x 45kg 10 x 60kg 10 x 80kg 10 x 100kg Tricep pushdowns (straight bar) super-setted with rope pulldowns: 20 x 100lbs - 12 x 50lbs 12 x 100lbs - 12 x 50lbs 10 x 100lbs - 8 x 50lbs 10 x 100lbs - 8 x 50lbs Tri's absolutely blown after all this! ![]() Biceps: EZ bar strict curls (weight on bar): 20 x 20kg 10 x 40kg 10 x 50kg 8 x 60kg Alternate dumbbell curls: 10 x 46lbs 10 x 52lbs 8 x 58lbs Rope curls (drop-set): 10 x 100lbs 10 x 80lbs 6 x 60lbs 12 x 40lbs Really good session; arms are fecked; lower back is fecked lol ![]() I luff body-building me ![]() | ||
stephen9069 | ![]() | ... | 20-01-2014 @ 13:58 |
![]() Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Quality session mate wont be long before the speedo and tan is out lol As Arnie says "Theres no greater feeling than the pump" lol | ||
hifilover | ![]() | ... | 20-01-2014 @ 17:27 |
![]() Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Haha thanks... Still feeling sore tri's today! ![]() Monday 20th Jan 2014 Back & Chest (heavy low reps session): Back: Wide grip lat pulldowns: 20 x 100lbs (warm up) 10 x 140lbs 6 x 180lbs 6 x 200lbs 6 x 200lbs Hammer machine rows (weight on frame): 10 x 40kg 6 x 120kg 6 x 140kg 6 x 140kg Low pulley rows: 6 x 120lbs 6 x 140lbs 6 x 160lbs 6 x 200lbs Chest: Bench: 20 x bar 20 x 60kg 10 x 100kg 4 x 140kg (paused reps) 4 x 150kg (paused reps) 4 x 162.5kg (paused reps) Cable cross-overs: 4 x 12 with 60lbs Flat dumbbell bench press: 6 x 115lbs 6 x 136lbs 1 x 150lbs (had to get these up on my own so s**t reps)! Drop-set: 6 x 136lbs 10 x 115lbs 10 x 92lbs 7 x 70lbs Pec-deck: 15 x 170lbs (full stack) 12 x 120lbs 9 x 80lbs Knackered! Bench felt s**t to be honest; really sore right shoulder still so I'll be leaving flat bench for a few weeks and concentrating on heavy flat dumbbell presses and incline bench for a change | ||
stephen9069 | ![]() | ... | 20-01-2014 @ 20:36 |
![]() Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Strong benching mate, does the incline not hit your shoulder ? | ||
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