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| Pint |  | ... | 15-01-2015 @ 18:32 |
 Member 424, 532 posts SQ 190, BP 145, DL 220555.0 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 | ||
| Pint | | ... | 15-01-2015 @ 18:45 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 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 | ||
| Pint | | ... | 17-01-2015 @ 11:21 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 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! | ||
| Pint | | ... | 17-01-2015 @ 11:49 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 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! | ||
| Pint | | ... | 20-01-2015 @ 20:34 |
Member 424, 532 posts SQ 190, BP 145, DL 220555.0 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. :-) | ||
| ALWEBB72 | | ... | 20-01-2015 @ 20:51 |
 Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | good to see you posting again mate hope alls well | ||