View All Posts: Pint
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| » The Glass is half full... (Go to post) | 20-01-2015 @ 20:34 | ||
| 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. :-) | |||
| » Old footage of me Deadlifting as a junior from 2003. 321.5kg Deadlift (Go to post) | 17-01-2015 @ 13:53 | ||
| That was f**king awesome!! Not only excellent lifting but making it look so easy!! Brilliant! | |||
| » The Glass is half full... (Go to post) | 17-01-2015 @ 11:49 | ||
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! | |||
| » The Glass is half full... (Go to post) | 17-01-2015 @ 11:21 | ||
| 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! | |||
| » The Glass is half full... (Go to post) | 15-01-2015 @ 18:45 | ||
| 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 | |||
| » The Glass is half full... (Go to post) | 15-01-2015 @ 18:32 | ||
| 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 | |||
| » The Glass is half full... (Go to post) | 13-01-2015 @ 20:09 | ||
| Thanks! Very happy to be in the gym and knocking it down one session at a time... Eyes on the 200kg next! | |||
| » The Glass is half full... (Go to post) | 13-01-2015 @ 20:09 | ||
| Thanks! Very happy to be in the gym and knocking it down one session at a time... Eyes on the 200kg next! | |||
| » The Glass is half full... (Go to post) | 12-01-2015 @ 21:39 | ||
| Monday Squats 60kgx 10 100x 5 140x3 160x2 180x1 185x1 190x1 (pb) 190x1 160x7 Superset calf press on leg press Machine 8 plates / ab crunch machine +20kg (5 sets of 12 reps). Superset Leg extensions and leg curls Leg extensions +80kg, spotter pushing down, hold for 10secs then 10 reps, leg curls 40kgx spotter pushing down holding for 10sec, then 10 reps x 5 sets Superset calf press on leg press Machine 8 plates / ab crunch machine +20kg (5 sets of 12 reps). | |||
| » The Glass is half full... (Go to post) | 08-01-2015 @ 21:10 | ||
| Thursday shoulders Seated strict db press 20kg dumb bells x 15 30kg db x 12 40kg db's x 10 45kg db's x 8 Superset cable front raises and laying reverse flys X5sets Superset 60sec rear flys on pec deck followed by 60sec side lateral raises 5kg plates X2 sets Cable trap rows Done | |||
| » 2015 Goals (Go to post) | 07-01-2015 @ 20:44 | ||
| For my twopence worth.... 230 deadlift 150 bench 220 squat 600kg total I would also like to do a powerlifting comp even though I have no experience whatsoever!! :-) | |||
| » The Glass is half full... (Go to post) | 07-01-2015 @ 17:08 | ||
| Wednesday BACK Defecit Deadlift 65x10 105x5 145x3 Normal Deadlifts 185x3 205x1 225xf 225xf 205x3 205x3 205x3 185x5 CAble pulldowns close grip Supersets up the stack in decreasing reps, and back down in increasing reps x4 set One arm Dumbbell rows 50kg dbs x 10 each side 60kg dbs x 10 eachside 70kg dbs x 10 each side x 2 sets Rowing machine to finish.  | |||
| » The Glass is half full... (Go to post) | 06-01-2015 @ 20:18 | ||
| Tuesday bench Flat bench 60x10 100x5 120x3 140x1 145x1 145x1 147.5 xfail 140x1 140x1 120x3 paused reps 100x14 100x8 100x8 - another 10 forced rep w spotter Cable flys 5 sets | |||
| » The Glass is half full... (Go to post) | 06-01-2015 @ 20:14 | ||
| Monday squats 60x10 100x6 140x3 160x1 180x1 185x1 180x3 160x6 140x12 100x15 Leg extensions 40kg x 12 80x10 120x8 160x8 x2 with drop set Leg curls 40kgx8 x 5sets | |||
| » Breathe Easy III 2015 - charity strongman competition (novice & open) (Go to post) | 04-01-2015 @ 19:33 | ||
| If any novice places become available please let me know. Thanks | |||