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Relatively new to this game.

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WiegieboardIcon...09-06-2011 @ 23:35 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Nice PB congrats. You'll need some good old dirty food to heal your boobs after such a mega session.
ChrisBarrIcon...10-06-2011 @ 22:39 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Wiegieboard said:Nice PB congrats. You'll need some good old dirty food to heal your boobs after such a mega session.


Cheers man, yeah i had a massive carb binge! I was definately feeling it today.

Tonight i done some conditioning

40s skipping 30s rest x 6

Ive been doing this most of the week but change the intensity so the other day i done 1 mins skipping 30s rest with a fast face to get the HR up. I decided i need to dso more conditioning since i do f**k all and could do with shedding some fat.
I do another kettlebell/skipping one which i got from Josh Bryants ebook. I also do some swole patrol inspired Brick s**t House Days
ChrisBarrIcon...11-06-2011 @ 18:03 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		DE Lower

Squats 105kg + Chain. - This weight feels heavy although its only like 130kg. I think its because the chains can swing it forces you to stabalise in the core more.
10 x 2.

Deadlift Conventional - 125kg

Seated GM 3 x 15 bar/25/30kg

Planks 3 x 30s
Leg Raise 3 x 15

Back food on bench squats/split squats? 3 x 10 each side. Trying to fix imbalances and tightness on my left side. These really wore out my legs even though i was just using body weight. Need to get stronger at this.

Ab fallouts using gymnastic rings 4 x 5.

Foam rolled.
Good workout! legs felt like lead after this.
ChrisBarrIcon...12-06-2011 @ 14:20 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 12.06.2011 @ 18:22 PM by ChrisBarr
Conditioning

10 kb swings
30s skipping
5 swings e/s
30s skipping
10 front squats
30s skipping
1 min rest

repeat this 3 times.

1 min swings.

Trying to increase conditioning to slowly lose some flab and make sure i constantly stay below 93kg. Currently at about 94kg in the morning.

Update: This plus yesterdays DE squats = walking like ive s**t myself.
ChrisBarrIcon...13-06-2011 @ 21:04 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		DE Bench

67.5kg + chains 8 x 3
80kg + chains x 1
90kg + cains x 1 - PB probably locking out just over 110kg.

4 board press
100 x 5
115 x 3
125 x 2
110 x 5

Pull ups 5 x 3

Dips 5 x 5
3 x 5 - 12.5kg
1 x 5 - 15kg
1 x 5 - 18kg - PB

Machine Row 4 x 10.
Face pulls 4 x 15

Good session tonight.
ChrisBarrIcon...14-06-2011 @ 21:10 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 14.06.2011 @ 21:12 PM by ChrisBarr
ME Lower.

3" Sumo defecit deads. - I need to work on my sumo form lots, from my video i can see im still pulling like a conventional deadlift.

Worked up to
170 x 1
180 x 1
170 x 1
Video of the 180


From floor
170 x 1 sumo
170 x 1 Conventional
180 x 1 conventional.

Skwatz
60 x 5
80 x 5
100 x 5
120 x 5

Farmer/KB swing complex
32kg farmers corridor and back
10 kb swings
farmers corridor and back
5kb swings e/s

Rest 2 mins repeat 2 more times.

Dumbell stiff legs 3 x 10
15/18/22kg

Back leg raised split squat 3 x 10 e/s

Gubbed after this session!
ChrisBarrIcon...15-06-2011 @ 21:01 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 15.06.2011 @ 21:02 PM by ChrisBarr
Conditioning.

10kb swings
30s skipping
10kb swings
30s skipping
10kb front squats
30s skipping
Rest 1 min. Repeat another 2 times

My god, dying after this one. I have been really hammering conditioning and my hamstrings recently. Hamstrings are constantly sore the past few weeeks. However after this week i go on holiday for 2 weeks so that can be my deload.
But yeah when i get back im gonna keep my conditioning up. And im gonna keep doing westside but implement team Swole Patrols version. Elite method for the meatheaded. It looks like quite a good program. Here is a video of a description of it.

ChrisBarrIcon...16-06-2011 @ 22:06 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		ME Upper
Floor Press
bar x lots
40 x 8
50 x 8
60 x 5
80 x 5
90 x 5
100 x 3
105 x 2
110 x 2
115 x 1
110 x 1
105 x 3

Complex deadstop barbell rows. to ohp

BOR 3 x 10 - 50/60/70
OHP 3 x 5 - 40/50/60 Possible PB.

Incline DB Press 4 x 10
15/18/22/24

Chip up 5 x 2
Upstairs tri extension and face pulls 4 x 15.

Good session.
WiegieboardIcon...16-06-2011 @ 22:23 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		You're having a lot of strong looking sessions lately bud. Real nice work!
ChrisBarrIcon...18-06-2011 @ 17:14 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 18.06.2011 @ 17:38 PM by ChrisBarr
DE Lower
Started off with deadlifts.
6 x 1 - 135
1 x 2 - 160
1 x 1 - 170
1 x 1 - 190
1 x 1 - 200
1 x 1 - 210 PB!!
1 x 8 - 160
1 x 6 - 170 Rep PB

Squat 6 x 5 - 105kg
Shrugs 3 x 15 20/22/24kg

Complex x 5
10 kb swings
2 pull ups
rest 20s
ChrisBarrIcon...20-06-2011 @ 21:10 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		ME ( usually a thursday but i got on holiday on wed so wanted some good work in)

Bench - 3rd finger on rings, taking my grip out
40 x 8
60 x 5
60 x 5
80 x 3
100 x 2
110 x 1
120 x F - took a s**te line but i do have this in me
115 x 1 - Technical PB due to different grip. Took a s**te line but got it up
110 x 2 - Rep PB!
100 x 5 - Possible rep PB

Sling shot on
115 x 5
120 x 3
130 x 3 PB!

Inc Row 3 x 15 18/20/22
Seated Mil press 3 x 10 alternating sides. 12.5/15/18 - Need to hammer shoulders as they are really weak and are holding back my bench.

Snatch 3 x 5 40/40/40
Machine row 4 x 15
Rehab movements - gonna do these every bench session my shoulders/traps/shoulder blades feel great
likesadeadkfIcon...20-06-2011 @ 22:25 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq		Nice work tonight. Particularly with the slingshot. Maybe your meant for equipped. Bench shirts are calling...
ChrisBarrIcon...20-06-2011 @ 22:41 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
likesadeadkf said:Nice work tonight. Particularly with the slingshot. Maybe your meant for equipped. Bench shirts are calling...


Haha I know, why waste my time getting strong shoulders when I could just use a shirt to deal with the off the chest problem :P
ChrisBarrIcon...11-07-2011 @ 15:43 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Post Edited: 11.07.2011 @ 17:54 PM by ChrisBarr
DE Bench
First day back after 2 weeks of holiday and not training. Thus i was feeling rather weak.

Bench
~40% = 50kg, 8 x 3

Pull up 5 x 2 Supersetted with
dips 5 x 5

Inc alt db press 3 x 12
12.5/15/18

DB Row 3 x 20
26,30,32
ChrisBarrIcon...14-07-2011 @ 18:02 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq		ME Lower - Was crap. Didnt get breakfast.

Sq - 105kg 4 x 6.

DL
60 x lots
80 x 5
110 x 3
130 x 2
140 x 1
160 x 1
170 x 1
180 x 1 - Deathly slow. Just gotta get my strength back. This is what happens when you go on holiday for 2 weeks and drink all the time. Oh well back to the grindstone to sort out my rubbish lifting!

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