FAT SAM 2010!!
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hixxy198516/11/10 @ 10:25
squats and deads looking rather strong mate, bench too (but that considered gay )
keep up good work - injury looking well n truly behind you now
keep up good work - injury looking well n truly behind you now
ALWEBB7216/11/10 @ 20:26
richards987616/11/10 @ 20:32
FAT_SAM16/11/10 @ 23:27
Thanks very much for the postive feedback lads, and cheers for reading!
reverse grip bench
paused
60kgx10
100kgx10
120kgx8
140kgx5
160kgx3
180kgx1
185kgxfelt like the bar was going to roll out of my hands so didn't attempt it x 2 (LOL)
incline close grip bench
60kgx5
100kgx5
120kgx4
140kgx2
140kgx2 paused
140kgx3 last 1 paused
100kgx12
100kgx8 paused
100kgx10
100kgx8
100kgx8
100kgx6,6,6,6,6 varying grip from very narrow to fairly narrow
grippers
left hand - triples and singles (with long holds) with the #3
right hand - #3 10 reps, 9 reps, then holds.
seated row machine
8 sets pyramid style
dips
supersetted each set with close grip lat pulldowns
BWx36 (PB)
BWx25
BWx15
BWx10
reverse grip bench
paused
60kgx10
100kgx10
120kgx8
140kgx5
160kgx3
180kgx1
185kgxfelt like the bar was going to roll out of my hands so didn't attempt it x 2 (LOL)
incline close grip bench
60kgx5
100kgx5
120kgx4
140kgx2
140kgx2 paused
140kgx3 last 1 paused
100kgx12
100kgx8 paused
100kgx10
100kgx8
100kgx8
100kgx6,6,6,6,6 varying grip from very narrow to fairly narrow
grippers
left hand - triples and singles (with long holds) with the #3
right hand - #3 10 reps, 9 reps, then holds.
seated row machine
8 sets pyramid style
dips
supersetted each set with close grip lat pulldowns
BWx36 (PB)
BWx25
BWx15
BWx10
granty17/11/10 @ 08:36
richards987617/11/10 @ 09:23
Robbo17/11/10 @ 09:42
FAT_SAM17/11/10 @ 10:02
JC17/11/10 @ 10:06
joshrushton199217/11/10 @ 11:11
minibig117/11/10 @ 11:15
your triceps are strong as f**k mate, do you ever floor press? if u cn reverse grip 180 n regular 200+ then your floor press would be f**king scary!
ben6617/11/10 @ 13:48
luke0017/11/10 @ 20:40
FAT_SAM19/11/10 @ 00:57
Thanks lads, very encouraging comments.
last night
paused squat, belt only
60kgx5
100kgx5
140kgx3
160kgx1
180kgx1
200kgx1
220kgx1
242.5kgx1
245kgx1
paused front squat
140kgx3
160kgx1
180kgx1
speed squat
a few sets with 140kg
leg curls
calves
grippers - loads of #3 closes, worked up to a set of 13 reps in one go with a #3 right handed.
last night
paused squat, belt only
60kgx5
100kgx5
140kgx3
160kgx1
180kgx1
200kgx1
220kgx1
242.5kgx1
245kgx1
paused front squat
140kgx3
160kgx1
180kgx1
speed squat
a few sets with 140kg
leg curls
calves
grippers - loads of #3 closes, worked up to a set of 13 reps in one go with a #3 right handed.
FAT_SAM19/11/10 @ 00:58
JC said:Lots of volume there mate
Whats the weight plan? Stay around 18stone ish?
Whats the weight plan? Stay around 18stone ish?
I thought about dieting to 105kg but i think i would have to lose muscle to do that. For the time being i am going to stay between 18-19 stone and gradually keep losing fat and gaining quality muscle. 20 stone lean is my eventual goal bodyweight wise.
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