i want to cast a biggef stronger shadow.
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| John |  | i want to cast a bigger stronger shadow. | 09-09-2014 @ 19:52 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Post Edited: 09.09.2014 @ 19:55 PM by John So have started a journal called Monday..........that was a mistake coz I didn't know what I was doing :/ so new log with an imaginative tittle lol. And seems as though I did something to my back and I'm on the mend may swell start a new one :-) anyway a new guy in the gym gave me some c4 pre workout stuff and played heavy metal on the stereo.it was a great change of pace to say the least lol.Deadlift warm up 70x10 120x5, working sets 10x120 5x140 2x165k 90secs rest BTW sets Speed pulls 5x3 140k Circuits x3 8reps stiff legged deadlift 120x8 /130x8/130x8 8reps good mornings. 80x8/90x8/90x8 8reps back rows. 80x8/90x8/90x8 Wide lat pulls 5x10 Underhand pulldowns 5x10 Single arm rows 5x10 Leg ext 10x5sets Curl 10x5sets Press 2sets of10x250k/10x290k/310kx10 | ||
| John | | shoulders & tri's | 11-09-2014 @ 13:51 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Ohp axle 10x60/5x70/5x75/3x80/3x80.5/ pb Sitting db shoulder press 2x12k/1x55lb Close grip floor press 10x60/8x70/8x80/8x80/8x90 Alt db press flat bench 12x55lb 3 sets 1 set 12x60lb Skull crushers 12x27/ 12x37k/12x37k/12x42k Single arm tricep pulldown 3sets of 12 3rd pin And that was that :-) | ||
| John | | events | 12-09-2014 @ 21:21 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Tyre flip 30 m 12 flood 5sets Stone load 90 5x6 practice shouldering the 90 Lapped the 115 have not been trying with stones much hopefully lots of improvements to come, Farmers walk 1x56 k 30m 1x76 30m 2x 86k 30m 2xtimed holds at 86 1x30secs 1x40secs lots of work to do. | ||
| John | | ok | 15-09-2014 @ 18:00 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Bench 8x80/8x100/5x110/5x115/6x115 Log 60x8/65x8/70x6/75x6/80x1 Front barbell delts 5x10 @30k Side delts 10 k x 10 Rear cable row 10x5 Snatch grip shruggs 100x10/140x10/160x10/180x10/210x10 Triceps heavy wide pulldowns 10xa lot :-) A pb for me on the log as my overhead stuff isn't good so feeling smug :-) :-) | ||
| John | | deads | 16-09-2014 @ 16:25 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Light deads Dead after some warm sets 3x150 Speed deads 5x3 120/140 Stiff legged 2" deficit deads 120x5/140x5/140x5/140x5/140x5 Good mornings arched back 90x5/4sets of 100 k x5 Power shruggs 3x5 120 kept them light did um the day before. Bent over row 100:-) kx8 5sets Wide grip lat pull heavy.10 reps 5 sets Narrow Under hand grip pull downs 10 rep 5sets Single arm rows 10reps 5 sets Leg ext 50k x10 5sets Leg curl 10x5 sets not sure on weight wasn't heavy tho Leg press 10x 220k/10x310/10x330/ That was that back felt great hopfully on the road to recovery although i am my own worst enemy.saw the 160 axle and couldnt resist. First time in months very pleased | ||
| John | | shoulders & tri's | 18-09-2014 @ 22:39 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Push press axle 60x8/65x6/70x6/75x5/80x3/85x1/90x bloody failed it :/ still a pb for my crappy over head tho :-) Seated dumbbell press 6x50lbs 6x55lbs 6x55lbs Close grip floor press 8x70/8x80/8x85/8x90 Alt flat bench dumbell 55lbsx12/60lbsx12/70lbsx12 Skull crusher 28kx10/38kx10/48x10 Tricep pull down single earn rope light 3sets Normal tricep pulldown rope heavy 2sets That was that :-) | ||
| John | | events fun | 19-09-2014 @ 18:02 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Tyre flip 30m x4 Stone load 5sets of 5>6 90k Farmers walk up to 86k 30m x4 Cheat hammer curls 5sets to burn out Incline curls 4x10 2sets of 21s Done :-) | ||
| John | | bp | 23-09-2014 @ 17:57 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Bench press 5x100/5x110/5x115/5x120/3x120/ Log press 8x60/8x70/6x75/3x80/3x85/1x90 Front delt raise 5x12 Side rear5x12 Tricep pulldown heavy.5x10 | ||
| John | | dead | 24-09-2014 @ 16:45 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Dead lift after warm up sets 3x170 3x5 speed deads 135 Power shrugs 180x5 3 sets Stiff leg deadlift from on 2 and a half inch plate 3x5 160 k Bent over row 3x10 110k Good mornings 3 x5 @ 90 k Heavy pulls wide grip lat 5x10 Underhand grip 5x10 Single arm row 5x10 First time doing power shrugs.felt strange. But back feeling good slowly slowly :-) | ||
| John | | shoulders & tri's | 27-09-2014 @ 00:02 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Same as last week but set pb of 90 axle overhead sure there is 100 there but taking my time,having said that poorly shoulder playing up my have to lay off a bit :/ | ||
| John | | bp | 29-09-2014 @ 14:32 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Thought I'd knackerd my shoulder but had a good sesh Bp 80x8 100x8 110x5 120x5 Log 60x8 70x8 80x5 90x2 doubled last weeks pb but failed 95k but happy with that Barbell front raise 5x10 @30k tut60secs Plate raise side lateral. 10x5@10k tut60secs Shruggs 60x12 100x10 140x10 180x10 200x6 Rear dealt pulls heavy 5 x10 Tricep pulldowns heavy wide grip 10x5 That was that must get timing right with pressing circus dumbbell its all over the place.also log press taking to long to press after the clean seeing stars lol | ||
| John | | deadlift | 30-09-2014 @ 18:20 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Deadlift warmed up 80x10 100x10 120x5 Working sets 3x170 1x180 Left it at that didn't want to push my luck Speeds 140 3x5 Power shrugs 180k 2x5 Bent over row 2x5@ 110k Arched good mornings 1x5@90k 1x5 @110 Stiff leg deads 3inch plate 150k 3x5 Wide grip pull down 10x5 Underhand pulldown 10x5 Single arm row 10x5 Leg ext 4x12 Leg curl 3x10 Leg press 2x12@300k 1x10@390k pleased with that back feeling good so far :-) | ||
| John | | shoulders & tri's | 02-10-2014 @ 14:20 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Overhead push press axle 8x55k 5x70 5x80 5x85 3x90k 1x95k pb yay Seated db press 8x4 55lb Close grip floor press 4x8 60/80/90 Salt flat bench db press 2x55lbs 1x70lbs Skull crushers 4x10 37/42/42/k Single arm tri pulls 10x4 light/med/heavy/ Tri pulls 4x10 heavy Great session feel positive :-) :-) :-) :-) | ||
| John | | event fun | 03-10-2014 @ 15:54 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Post Edited: 03.10.2014 @ 15:55 PM by John Events fun Tyre flip 4x30m Keg run 4x30m 65keg wish we had heavier :/ Loading medley 54k natural stone/65keg/90k atlas/115k atlas/120atlas/ failed 135 lapped but lacked srenght to pullit up/work to be done. 4x5 90k atlas second highest platform Farmers walk 66/76/86/96k pb not pushing though 4x30m drop n turn though 15 m runs Arm over arm pull used tyre was tough.ppl normally use the sled but it has little friction I can say the tyre most definatley does lol 4x15 m Had fun got head ache now though :-) :-) :-) | ||
| John | | bp | 06-10-2014 @ 18:04 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Post Edited: 06.10.2014 @ 18:05 PM by John Pb 80x10/100x8/110x5/120x5/125x5Log press 60x8/70x5/80x5/90x2 failed a third rep log drifted to far forward. Then attempted another triple but failed badly work to do! Front dealt raise barbell 30k x 10 2sets 3sets of 35k tut 1m 1set Side delt plate 10x10k x5 tut 1m Then newbies came in and needed to be shown about that was my workout ruined poo :/ | ||
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