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chaosIcon...24-08-2015 @ 22:19 
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An amazing human being
Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Post Edited: 24.08.2015 @ 22:20 PM by chaos
Why didn't you tell us you were on telly, channel4 now

You're so gaysian
brownbearIcon25/8/1526-08-2015 @ 18:09 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Post Edited: 26.08.2015 @ 18:09 PM by brownbear
Leg curls
20x15
35x15
50x15 drop to 35x12 drop to 20x12

Leg ext (muscle round)
60x4,4,4,4,4,6

Leg press
100/side x 25
150/side x 20
200/side x 15 drop to 150/side x 12 drop to 100/side x 12

Squat supersetted with Bulgarian split squats

110kg x 5 // bw x 10/leg
110kg x 5 // bw x 10/leg
110kg x 5 // bw x 10/leg

Glute ham raises
2x5

Calves
4 sets
brownbearIcon26/8/1526-08-2015 @ 18:19 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Decline bench
60x20
100kg x 15
110kg x 11
120kg x 5

Dips
20
20
20

Seated chest press machine
40kg/side x 12 drop to 20kg/side x 10

Seated cable crossovers
2x15

Pec dec
2x10

Db side laterals
12s x 15
16s x 10 drop to 12s x10 drop to 8s x 10

One arm side laterals
8s - 2x10

Upright rows
2x15

Rear delts
3 sets

Strict press
40kg x 12
40kg x 12
40kg x 12

Abs- 6 sets
brownbearIcon28/8/1528-08-2015 @ 15:25 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Pullups
10
10

Rev grip lat pulldowns
30x15
50x12
70x10
90x10
70x10
50x10

HS lat pulls
40kg/side x 10
40kg/side x 10
20kg/side x 20
20kg/side x 20

Underhand BB rows
60kg x 10
100kg x 10
100kg x 10
100kg x 10

Rev grip cable rows
90x10 drop to 65x10 drop to 40x10

Deadlift TNG slow negs
70
120
160

190kg x 5
190kg x 5
190kg x 5

Traps superset (pulldowns, machine shrugs, db shrugs) x 2
brownbearIcon29/8/15 arms30-08-2015 @ 13:17 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Ez curls
15/side x 10 drop to 5/side x 10
15/side x 10 drop to 5/side x 10
15/side x 10 drop to 5/side x 10

Push downs
2x25
2x15

Hammer curls
22x10
18x11
16x12

Swiss bar close grip bench-assume bars 20 but probably 30?
60x10
80x5
90x10 drop to 60x10

Swiss bar curls
Bar 3x25

Extensions
More
brownbearIcon1/9/1501-09-2015 @ 15:44 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
GHRs
5
5
5

Lying leg curls
30x20
50x12
50x12 drop to 30x12 drop to 20x12

Leg extension
40x20
60x20 drop to 40x10 drop to 20x10

Leg Press (alt leg press)
60/side x 20
110/side x 15 drop to 85/side x 12 drop to 60/side x 12
60/side x 20
60/side x 50 bleughhhhhh

Bulgarians
22s x 8 drop to bw x 10

Calves
50
30
20
20

Abs
4 sets
brownbearIcon2/9/15 Chest/shoulders02-09-2015 @ 23:21 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
decline bb
60x15
80x5
100x5

120x6 drop to 100x6 drop to 80x6 drop to 60x6

Cable crossovers standing
8x10 (20-25kg)

Incline db press
34s x 20
34s x 20

Hammer strength chest press
25/side x 18
25/side x 15

Side raises
14x15 drop 10x12 drop 8x8
12x14 drop 8x10 drop 4x8

Rev pec deck
40x10 drop 30x10 drop 20x10 drop 10x10

Hs seated shoulder press
10/side x 40 (4x10 different positions)
10/side x 40

Incline walk 20 mins
fatter_tomorrowIcon...02-09-2015 @ 23:57 
thinner next april
Member 594, 3811 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
How jacked are you now?


I remember when you was all about the explosive fibres and weightlifting.....followed by mega food gainz. How things change Wink
brownbearIcon...03-09-2015 @ 11:16 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
fatter_tomorrow said:How jacked are you now?


I remember when you was all about the explosive fibres and weightlifting.....followed by mega food gainz. How things change Wink


I'm pretty stable at 98kg at moment, only on 2300-2500 calories as well so in thinking to increase carbs and grow? Would be nice to put some muscle on instead of trying to maintain muscle whilst cutting???
brownbearIcon3/9/15 Back03-09-2015 @ 17:05 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Pullups
BW x 5
+5kg x 5
+10kg x 5
+15kg x 8 drop to BW x 3

Underhand BB rows
70kg x 5
100kg x 5
130kg x 5

100kg x 12 drop to 70kg x 10

Pullover machine 5 second negatives
20 x 10
40 x 8

Hammer strength pulldowns 4 second negatives
20kg/side x 15
30kg/side x 10
40kg/side x 10
40kg/side x 7
30kg/side x 10

One arm t bar rows
20kg x 12
20kg x 12

Seated cable row 3-4 second negatives
60 x 10
60 x 9

Deadlift Slow controlled negatives
70
110
150
180

200kg x 5
200kg x 5
200kg x 5

OUCH that was hard, these are going back at the start from next time, reached my goal on these for deadlifts post lat training

Stepmaster
20 mins

Abs
5 sets
brownbearIcon4/9/15 Arms06-09-2015 @ 18:18 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
barbell curl - 4s negatives
Bar x 12
30kg x 8
40kg x 6
30kg x 8
30kg x 8
Bar x 12

Close grip bench 4 second negatives
80kg x 8
80kg x 8
80kg x 8
80kg x 8

Lying incline db curls 3s negative
12s x 10 drop to 8s x 6
10s x 10 drop to 8s x 5

Cable extensions
3 mechanical drop sets

Machine curls
Extensions
brownbearIcon6/9/15 legs06-09-2015 @ 18:22 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
standing calves 3s negs
40x10
60x10
80x10
100x8
70x12

Sldl
60x10
100x10
120x8
120x8
100x10

Lying leg curls ss leg ext
35x8 / 45x10
35x8 / 50x10
30x8 / 50x10

Leg press - slow negs 60s rest
125/side x 10
125/side x 10
125/side x 10
125/side x 10
125/side x 10

Hack squat
2pps x 12 drop to 1pps x 10

Glutes
4x20
brownbearIcon7/9/1507-09-2015 @ 23:22 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
decline bench paused
60x5
80x3
100x5
100x5
100x5

Dead bench 4s negatives
60x8
80x8
90x8
80x8

Smith press (90/60/30/flat) 3s neg
50x6,6,6,6
40x6,6,6,6

Db press (flat/30/60/90)
14s x 6,6,6,6

Lying cable crossover 4s neg
15x10
25x7
20x8
15x10

Side raises
4 sets

Triceps
3 dropsets
brownbearIcon8/9/1508-09-2015 @ 23:50 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Deadlift
60
100
140
180
Belt
200x5
200x5
200x5

Last set was the easiest.. Felt like 10 there

Dead Hang pull-ups
5
5
5
5

Underhand bb row
100kg x 10
100kg x 10
100kg x 10

Hs pull downs 4sec negative
1pps x 10
2pps x 8
2pps x 8
1.5 pps x 10

Underhand lat pull downs 3s negative
60x8
60x8

Low cable row 4s neg
70x8
70x8

Smith shrugs
70x20
70x20

Rev pec deck 4s neg
25x10
35x10
45x7 drop to 35x7 drop to 20x10
brownbearIcon9/9/15 Arms10-09-2015 @ 17:27 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Close grip bench press 3second negatives
bar
40
60

85kg x 8
85kg x 8
85kg x 8
85kg x 8

Barbell curls 3 second negatives

20kg x 12
35kg x 8
35kg x 8
35kg x 10 drop to 20kg x 10

DB lying pullover/extension
26kg x 15
26kg x 15
26kg x 15

Machine curls (slow negatives)
3x8

One arm cable extensions- 8 reps 2m back, 1m back and next to stack (slow negatives)
15
25
15

Lying incline dumbell curls 4 second negatives
12s x 10
12s x 8
10s x 10

Some overhead cable extensions and swiss bar curls

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