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PintIcon...15-01-2015 @ 18:32 
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Member 424, 532 posts
SQ 190, BP 145, DL 220
555.0 kgs @ 103kgs UnEq
Wednesday chest and back

Incline bench
60x10
100x6
120x 2
100x7
100x6

Cable close group pull downs
Pyramid sets x 3

Decline bench dumb bells
40kg Db's x10
50kgdb x 8
50x 8
50x8

Repeat of cable close grip pull down pyramid sets x3
PintIcon...15-01-2015 @ 18:45 
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Member 424, 532 posts
SQ 190, BP 145, DL 220
555.0 kgs @ 103kgs UnEq
Thursday shoulders and arms

Standing barbell push press
60x10
80x8
100x6
110x 5
120x 4

Superset rear delts on fly machine and 5kg side delt raises
30secs of each
40secs of each
50secs of each
Increases weight on rear delt flys then 50sec on each

Tricep floor presses on smith machine
100kgx10
140x8
160x6
160x6

Tricep cable press downs giant superset x2 (12, 10, 8, 6, 8, 10, 15! Reps pyramiding up and then back down)

Bicep one arm db preacher curls
22.5kg db x8s x 5 sets

Bicep ez bar cable curls
10 second hold while training partner pushes weight stack down, the straight in to as many reps as possible x5 sets
PintIcon...17-01-2015 @ 11:21 
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Member 424, 532 posts
SQ 190, BP 145, DL 220
555.0 kgs @ 103kgs UnEq
Friday Legs

Squats
60kg x 10
100x 8
140x 6
160x 6
170x 3
180x 3
180x 2
160x 7
140x 10

Walking Lunges
35kg barbell x 30 meters x 4

Superset Leg extensions and Hamstring Leg curls

6 reps extensions +60kg/6 reps curls +20kg
6 reps extensions +70kg/6 reps curls +30kg
6 reps extensions +80kg/6 reps curls +40kg
6 reps extensions +90kg/6 reps curls +45kg x 2

Leg extensions with 60kg - spotter pressing down with me holding/resisting for 10 seconds immediately followed by 10 reps

5 mins on bike.

Done!
PintIcon...17-01-2015 @ 11:49 
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Member 424, 532 posts
SQ 190, BP 145, DL 220
555.0 kgs @ 103kgs UnEq
Post Edited: 17.01.2015 @ 13:37 PM by Pint


142.5kg bench from this week (not, in any way, trying to say this is comp legal or anything and I am well aware of my arse leaving the bench by about a foot).



140 squat x 10 Last set of the day!
PintIcon...20-01-2015 @ 20:34 
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Member 424, 532 posts
SQ 190, BP 145, DL 220
555.0 kgs @ 103kgs UnEq
Monday chest

Incline Bench
60x10
100x6
120x4
120x4
100x6

Incline smith (60kg)
4 sets of 9reps (first three slow - 5 count- second three as fast as poss, final 3 superslow - 10count). Agony!!!

Flyes pec dec machine
60second continuous x 4 sets

Decline bench
120x 6 x 5 sets


Tuesday Legs

Squats
60x10
100x6
140x6
140x6

Dynamic tension squats
160 squat to just above parallel and hold for 10 secs, then up, then drop 20 kg and straight into 140 for reps for as many as poss till fail......(10 reps)
140 squat pause as above, then 120 for 13 reps
120 squat pause as above, then 100 for 14 reps

f**ked


One set of dynamic tension leg extensions
40 kg x 5, hold for 5 sec just below full extension, spotter pushing resistance against the hold, 5 more reps, 5sec hold with spotter resistance, same again, same again, then drop 20kg, spotter resistance 5 sec, 5 reps, same again (spotter now forcing my negative reps down as quickly as poss so I have to catch them and rep against them), 20kg off (empty machine) 2 more sets of 5 reps and 5 sec holds, 10 reps to finish.

There were 3 of us doing these. All of us couldnt stand up and one actually vomitted. True.

:-)
ALWEBB72Icon...20-01-2015 @ 20:51 
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Is wasting away !!! will be down to 30 stone soon
Member 1649, 2160 posts
SQ 290, BP 235, DL 325
850.0 kgs @ 110kgs UnEq
good to see you posting again mate hope alls well

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