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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.
Grin
» 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

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