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» Wiegieboard doesn't even lift. (Go to post)01-07-2021 @ 15:26 
Not been well for a bit so had a rest.

Flat bench fly
3 sets of 10 reps with 8kg dumbells

Incline fly
3 sets of 10 reps with 8kg dumbells (Shoulder felt good)

Seated dumbell press
1 set of 16 reps with 18kg
1 set of 9 reps with 20kg

Reverse flys (This felt phenomenal)
1 set of 14 reps
1 set of 8 reps
1 set of 14 reps

Tricep pressdown
3 sets of 12 reps

28s bicep curl
3 sets with 10kg

Sandbag erector spinae (These felt really good today)
3 sets of 15 reps with 10kg sandbag

Quad extension burning set
4 sets of 15 to 20 reps with 25kg

Calves
9 sets of 10 reps with low weight 25kg

Cardio
15 minutes treadmill

Physio stuff like erector spinae and reverse fly felt really really good today. Loved it.
» Wiegieboard doesn't even lift. (Go to post)18-06-2021 @ 18:39 
Wayne, now that I am getting to the old man age, I figure I should probably have some pretty robust forearms by now even if I'm not that strong.

Billy, I love to watch the glorious sport of rasslin from time to time but I don't watch too much or I feel bad that I can't do too much with it anymore.

SEATED DUMBELL PRESS
3 sets of 15 reps with 16kg

INCLINE PRESS
3 sets of 15 slow reps with 16kg

DUMBELL FLY
3 sets of 10 reps with 10kg?

FACE PULLS
3 sets of 12 reps with 14kg

DUMBELL SHRUG
12 reps with 16kg
12 reps with 18kg
12 reps with 20kg
12 reps with 22kg
12 reps with 24kg

DUMBELL HAMMER PREACHERS
3 sets of 10 reps with 10kg

DUMBELL PREACHERS
2 sets of 10kg

2 sets of 21s with 10kg barbell
1 set of 28s with 10kg barbell (the pump was f**king crazy)

45 DEGREE SKULL CRUSHERS
2 sets of 10 reps with 20kg
1 set of 8 reps with 20kg
1 set of 7 reps with 20kg

CARDIO
15 minute walk

CONCLUSION
Really liked the 28s
Really liked the 45 degree skull crushers. Little booty today. My trai ing partner has had a jump in strength. The guy has strong arms.
» Wiegieboard doesn't even lift. (Go to post)17-06-2021 @ 17:43 
Post Edited: 17.06.2021 @ 17:44 PM by Wiegieboard
Accidental post
» Wiegieboard doesn't even lift. (Go to post)17-06-2021 @ 13:27 
Holy hell Billy you're in the mecca of wrestling! You must have seen some high high level stuff staying there! I'm jealous!

45 DEGREE LEG PRESS
3 sets of 12 reps with 200kg

Nice and controlled right down to touch the bump stop and back up. Actually got a really good leg workout from it.

QUAD EXTENSION
3 sets of 15 reps with 32kg
5 reps steady, 5 reps slow with a hold at the top, 5 reps fast. Great burn.

CALF PRESS
3 sets of 12 reps with 32kg? Straight
2 sets of 12 reps with 32kg Outer
2 sets of 12 reps with 32kg Inner

WIDE GRIP LAT PULL
3 sets of 12 reps with 54kg slow and controlled.

REVERSE CABLE FLY
3 sets of 12 reps with 14kg
This exercise was f**king bae!! LOVED IT!!

FOREARMS
CABLE CUPPING
3 sets of 15 to 20 reps

RISE UPS
2 sets of 15 reps

PRONATING
2 sets of 20 reps

CARDIO
15 minutes walking

CONCLUSION
Gym bootie was exceptionally distracting today. Some of thoae booties re-defined the meaning of round and some of those leggings re-difined the meaning of tight and clinging. Had to pick my jaw up off the floor between each set.
Really enjoyed the work out session too!

The reason I do those three exercises for forearms is because I watch a guy called Devon Larratt with very very strong forearms.
» Wiegieboard doesn't even lift. (Go to post)14-06-2021 @ 17:22 
Post Edited: 14.06.2021 @ 17:45 PM by Wiegieboard
WIDE GRIP PULLDOWN
sets of 10 all the way up to
3 sets of 10 reps with 59kg

CABLE ROW
sets of 10 all the way up to
3 sets of 10 reps with 60kg?

FACE PULLS
Sets of 10 all the way up to
3 sets of 10 reps with 50kg

REVERSE FLY
3 sets of 10 reps with 25kg

SEATED DUMBELL SHRUG
5 sets of 10 reps with 22kg dumbells

SEATED DUMBELL PRESS 30 seconds between sets.
10 sets of 10 reps with 14kg

TREADMILL
15 minutes at 4.5kph

ABDOMINALS
5 sets of 30 crunches
3 sets of 10 leg raises

BIG OLE STRETCH.

The reason for the 10 sets of 10 with short rest were that Jark Ravinez has been getting good progress with that.
» I can't stop until the end. (Go to post)14-06-2021 @ 14:09 
Sounds like a fun training session with your Yoke I wont lie!
I think that big man Paul Anderson used to stay with the same weight and squat deeper and deeper back in the day. I also heard he used to squat in the river to make it tougher with his big axle and wheels!

I was a defensive wrestler, Billy. So before a match I used to go have a lay down until it was time to warm up for the first match of the day. I used to wear bits of pink and they guys would try like hell right away. Wearing pink always seemed to get their adrenaline pumping, so I did the opposite and stayed as calm as I could until the first 90 seconds was gone and they were a little burnt out.
My game was saving energy because I was never the strongest man in the fight physically.

» I can't stop until the end. (Go to post)13-06-2021 @ 14:55 
Post Edited: 13.06.2021 @ 14:55 PM by Wiegieboard
Yoke squats sound tough.
Do they go as low as normal squats or do you start from a higher position?

You said about the benching twice a week being good for you. Then you said about the being in mcdonalds then having to jump on the platform and compete. Did you lift ok with no warm up?

P.s. I also wonder where Kirkynick went. i haven't seen him since I came back to Sugden.
» Wiegieboard doesn't even lift. (Go to post)12-06-2021 @ 23:54 
BENCH SESSION

FLAT BENCH
10 reps with 20kg
10 reps with 25kg
10 reps with 40kg
10 reps with 45kg
10 reps with 60kg
10 reps with 65kg
1 set of 9 reps with 80kg (In video)
1 set of 8 reps with 80kg
1 set of 9 reps with 80kg

I really need to bench properly like 1x a week. Need to build this back up a bit.

» Wiegieboard doesn't even lift. (Go to post)12-06-2021 @ 20:06 
11ths session.

LEG PRESS
Loads of sets of 20 reps

LEG EXTENSION
3 or 4 sets of 12 reps concentrating on the pause at the top

CALF PRESS
3 sets of 20 reps

TRICEP KICKBACK
3 sets of 14 reps

OVERHEAD CABLE EXTENSION
3 sets of 12 reps

SIDE RAISES
2 sets of 10 reps with 5kg discs.

BICEP CURL 21s
3 sets with 10kg
» Wiegieboard doesn't even lift. (Go to post)10-06-2021 @ 18:18 
SEATED DUMBELL PRESS
1 set of 10 reps with 14kg
1 set of 10 reps with 16kg
3 sets of 10 reps with 18kg

ARNOLD PRESS
1 set of 10 reps with 12kg
2 sets of 10 reps with 10kg

CHEST FLY MACHINE
3 sets of 10 reps with low weight

CHEST PRESS MACHINE
3 sets of 15 reps with low weight

TRICEP PUSHDOWN WITH BAR
1 set of 15 reps with 10kg
1 set of 15 reps with 12kg
1 set of 15 reps with 14kg
1 set of 15 reps with 16kg
1 set of 15 reps with 18kg

BICEP CABLE CURL
1 set of 15 reps with 10kg
1 set of 15 reps with 12kg
1 set of 15 reps with 14kg

BICEP CURL MACHINE
3 sets of 15 reps with 23kg?

DIVERGING PULLDOWN MACHINE
4 sets of 16 reps of a bunch of various stuff with 54kg?

CARDIO
15 minutes treadmill

BIG OLE STRETCH
Stretching area was full of distraction!
» Wiegieboard doesn't even lift. (Go to post)09-06-2021 @ 19:16 
Post Edited: 09.06.2021 @ 19:53 PM by Wiegieboard
BIKE WARM UP
5 minutes 90rpm

SINGLE LEG LEG PRESSES
Warmup sets of 20 reps
3 sets of 20 reps with 52kg?

LAYING HAM CURLS
Warmup sets of 20 reps
3 sets of 20 reps with 24 kg?

QUAD EXTENSION
Warmup sets of 20 reps
3 sets of 20 reps with 32kg

HIP ABDUCTION
Warmup sets of 20 reps
3 sets of 20 reps with 32kg

HIP ADDUCTION
Warmup sets of 20 reps
1 set of 20 reps with 32kg
2 sets of 20 reps with 29.6kg

SEATED CALF RAISE
3 sets of 20 reps with 32kg

IF YOU ADD UP MY WORKING REPS FROM TODAY, YOU'LL FIND THAT I DID....

420 REPS! BLAZE IT!

Not enough time for big ole stretch. Some phenomenal gym bootie today
» A Hebridean Diary (Go to post)08-06-2021 @ 21:50 
You'll kill it!!
» Zercher midget's lazy hunt for glory (Go to post)08-06-2021 @ 00:38 
475 would more than tweak my back.
» A Hebridean Diary (Go to post)08-06-2021 @ 00:34 
Gratz on your bench.
You've always had a mad benchpress ever since I first came to this site 14 years back or something. I've always looked at your numbers and been like "DO WANT".
» Wiegieboard doesn't even lift. (Go to post)07-06-2021 @ 23:35 
Post Edited: 08.06.2021 @ 00:29 AM by Wiegieboard
That is ghe constant danger of sniffing farts I guess? One day it will all come acropper.

ARNOLDS WARMUPS
3 sets with 6kg

ROTATOR VERTICAL
1 set of high reps

ROTATOR HORIZONTAL
1 set of high reps

PRESS MACHINE
15 reps with 10kg
15 reps with 12.5kg
15 reps with 15kg
15 reps with 17.5kg
15 reps with 20kg
15 reps with 22.5kg

CABLE PRESS MACHINE
5 sets of 12 reps with something.

FRONT RAISE
3 sets of 14 reps with 12 5kg (up 4 reps)

SIDE CABLE RAISE
3 sets of 15 reps with low weight.
Felt horrible. Moved on.

REAR DELT FLY
3 sets of 12 reps with ??

SIDE DUMBELL RAISE
1 set of 15 reps with 5kg
1 set of 8 reps with 5kg

BICEP CURL MACHINE
5 sets of 20 reps with 14kg

TRICEP MACHINE
5 sets of 20 reps with 36kg

DUMBELL SHRUGS
1 set of 15 reps with 14kg
1 set of 15 reps with 16kg
1 set of 15 reps with 18kg
1 set of 15 reps with 20kg
1 set of 15 reps with 22kg
1 set of 15 reps with 24kg

CRUNCHES
3 sets of 30 reps

STOMACH VACUUMS
2 sets of 10 reps

BIG OLD STRETCH.

Went in late today at after 10pm. Been getting a bit lax on the diet this week and went from 115kg to 117kg in bodyweight. Been very very very hungry after my Covid Injection. Had major munchies since. Had a day of eating sensibly(ish) today and am trying to get the hunger back under control.

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