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Well At Least I Tried

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RodgerIcon...06-10-2011 @ 10:11 
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salad dodger *missing*
Member 1805, 10371 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
aint nothing but a peanut Tongue
fctilidieIcon...06-10-2011 @ 10:32 
Grandad Goatse
Member 2494, 5029 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Nice to see you are training again. Hopefully this plan will have you in tip top shape for the comps next year.
vausieIcon...06-10-2011 @ 10:57 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
cheers boys yeah paul iv completely altered my diet to a more strict healthier version of itself insted of eating only at night i eat thru the day chicken and rice meat and tatties tuna fish milk takin my vitamins eggs and just after the one session yesterday i ate chicken and rice befor it the workout felt great and after i ate a s**t ton 3 slices of pizza a burger and portion of chips.

i think i jus needed a change on the run in to dragons i made massive gains (tht i dont think my body was ready for) i put 20 kg on my deadlift 10kg OH 30kg on the farmers in 4 weeks was abit intense and one has to ask how much was strength and how much was it the will jus to do it?

training legs today looking forward to it as this is a neglected area aswell dom

hopefully next year il be makin some real headway iv set my long term goals with the ever improving standards of the smaller guys efforts must be doubled just to stay intouch and tripled to get ahead so thts the plan and my arms are toasted from yesterday i havnt had gym ache for ages I LOVE IT
vausieIconLEGS06-10-2011 @ 15:11 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
Post Edited: 06.10.2011 @ 15:12 PM by vausie
leg curl machine

20kg x 12
30kg x 12
40kg x 12
45kg x 12
50kg x 12
50kg x 12

calf raises

80kg x 20
80kg x 20
100kg x 20
100kg x 20
80kg x 20

leg press

80kg x 12
100kg x 12
100kg x 12
110kg x 12
120kg x 12

leg extensions

25kg x 12
30kg x 12
40kg x 12
50kg x 12
60kg x 12

to failure no rest drop set
60kg
55kg
50kg
45kg
40kg
35kg
30kg
25kg these hurt burn in the quad was beasty


bike for 10 mins steady pace 2.2miles

i feel good atm although my legs are in serious need of work i feel like they are a major weakness although i kno these new workouts arnt weight orientated but still my legs are crap lol

new diet is goin well been on it for afew weeks now feel like i have alot more energy to workout with might do deadlifts tomorrow or do an OSG session sat if anyone is there?

no pain in my leg or back in either of these gym sessions so injurys looking like they have cleared up happy enough with this BW around 73-74 will prob see this fall to around 70 then raise with the new sessions roll on 2012

EDIT wanted to squat but the squat rack was out of use DARN IT Roll-Eyes
DomRedshawIcon...07-10-2011 @ 16:41 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
someones gunna have sore legs tomorrow lol. cool rep work man
andydanjoshIcon...07-10-2011 @ 18:09 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq
good leg workWink Wink


Happy
NaZIcon...07-10-2011 @ 18:10 
yorkshires strongest big handed 105kg
Member 1901, 161 posts
andydanjosh said:good leg workWink Wink


Happy


Looks like it
spam_upIcon...07-10-2011 @ 23:30 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
good work Dont forget a few BIG reps to start with, put a few heavy sets with the main compound exersice of the body part (e.g. legs=squat).

when going for size gains with intention of strength gains i like doing something like -
60%, 70%, 80%, 85%, 90% (of 1rm) all max reps but not till failure.
vausieIcon...08-10-2011 @ 09:43 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
cheers boys yeah legs are feeling abit beasted today esp calfs and hamstrigs

yeah sam i wanted to hit a heavy double at 120 then hit 100 for 5x3 but got there and the squat rack was not in use and neither was the smith machine so i couldnt do either Unhappy and the other thing is tht i dont always have a spotter so sometimes i cant go as heavy as i like thru fear of ripping myself a new arse hole lol i like to end on the leg extensions to failure jus feel like iv got everything out of the spagetti legs tht way weighed about 77 befor bed last nite but bk at 74 this mornin lol
BigMaccaIcon...08-10-2011 @ 15:26 
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Served his time, he has.
Member 798, 9631 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Massive session mate - in fact it looks like one of my leg sessions Grin
shanejerIcon...08-10-2011 @ 18:36 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Best advice I can give you vause my man is f**k all that s**t off! Do what you need to do mate but seriously for size as long as your eating adjust training slightly bit not much.

Deads 4x5 add 5kg a week 1.5-3 mins rest as needed (timed)
Pull ups (weighted?) 3x8
Rows 3x8

Then

Push press 3x3
Strict 4x5
Incline bench 3x8

Then

Back squat (bit think you only fs??) 4x5
Lunges 4x6
Leg press 3x8

Best way to add the siZe and strength is to do heavy compounds blitzing the muscles quick and fuelin with calories if your doing all these isolation supersets n Shiz you'll be burning alot in the gym and be harder to pack on the lbm !!

And by adding a linear progression you'll get stronger! If you started at 160 on the deads 10 weeks in you'll be at 210kg! Might of had to drop to 3's by then but still the strength is coming with size instead of separating them !!
vausieIcon...08-10-2011 @ 19:40 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
Macca ur legs are the stuff of legends

Cheers for the info shaney i need tht kind of guidence my man its greatly needed the basic plan is to lean up for about 4 weeks get a basic level of fitness and start enjoying training again i must admit i love the BB style i did OK this year but i feel i didnt do anything better at 74 (dragons weight) that i couldnt do at 68 so im getting to a blank canvas as such and then build myself in a more controlled regimented way focused on a better approach to training back squat WILL be included more aswell as other bits and bobs ready for next year i can do better i will do better
vausieIconthe build up10-10-2011 @ 19:27 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
ok so i went to work did a 14hr stint came home called at my sister walked bk home and did some deadlifts

50kg x 10
90kg x 10
130kg x 6
160kg x 3
180kg x 3
180kg x 3
180kg x 3

not record breaking i agree but considering the above and it only took me about 20 mins i was happy enough with the weight and my new SS belt is the Bizzle rest tomorrow and more BB on wed Happy
TravisFandangoIcon...10-10-2011 @ 19:36 
Member 1093, 5441 posts
SQ 160, BP 105, DL 225
490.0 kgs @ 90kgs UnEq
Nice deeds Mr V!
PS. Doesn't Mr Shane talk a lot of sense when he wants to! Happy super advice that.
vausieIcon...10-10-2011 @ 21:02 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
truley true tht fanny mr shane knos his stuff HES THE DRAGON and his advice will be follwed in the near future once iv healed up 100% and im looking leaner and meaner i wanna pull 220 @ sub 70 and press 100 @ sub 70 then once built up using the likes of wot the dragon suggests il be unstoppable in my quest for U80 domination mwhahahaha

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