I Declare WAR! on weights

[bambam]

I think the Andriod logo should be slightly modified.... somthing like this ... :pfft:

[I Declare War]

I think the Andriod logo should be slightly modified.... somthing like this ... :pfft:

That's the shit! :clap: LOL

Android, if I were you I'd be off to my local T-Shirt printing shop with that on a USB flash drive.

[bambam]

Can send the illustrator file if ya want :grin:

[Android]

Can send the illustrator file if ya want :grin:

hahaha I put it into an online t'shirt website to see what it looked like, it's something I could wear to gym or even casual fridays at work LOL. Won't go with my iPhone but GAF

Yeah send it through and I'll def get one printed, f*ck yeah :clap: cheers

[I Declare War]

Shoulders and Triceps this morning

Hammer Strength Shoulder Press

40kg per side 20

60kg per side 12

Dumbbell Press

34kg 10

34kg 8

Back to Hammer Strength Shoulder Presses

40kg per side 12,10,8 (not much rest)

Back to Dumbbell Press

34kg 5 drop-set to 28,22,16,10kg 8-25 reps

Side Lateral Dumbell Raise Giant-set

4,6,8,12,14,16,18kg 25-5

Olympic Bar Front Raises

20kg bar 20,15,15 (last set 3 or 4 forced ugly reps)

Bent Over Dumbbell Rear-Delt Raises

10kg 3 x 20-30

Smith Machine Close-Grip Bench Press

70kg 5 sets 30-15 reps

Incline Bench Single-Arm Overhead Dumbbell Extensions

16,14,12,10kg 15 reps

Bodyweight Dips

20,15,15

Quads and Abs to come, either at lunch or after work. - I'm thinking I might do a 10x10 on 100kg today, my left leg's hamstrings are quite sore from the stretching session I had yesterday - it'll pay off in the end, once I get my flexibility back I'm sure I'll open myself up to more gains. :-)

Diet today:

5:30am

1 can creamed rice

Workout

8:00am

1 banana

5 eggs scrambled

10:00a.m.

350g Chicken breast (skinless)

60g Carbs from Brown rice

Workout #2

3:00p.m.

350g Chicken breast (skinless)

60g Carbs from Brown rice

6:30p.m.

5 eggs scrambled

8:30p.m.

150g Chicken (lean)

150g Beef schnitzel

I know it's the next day, but:

1:30a.m.

1 cup oats

5 eggs scrambled

...rest will be added as the day progresses

[I Declare War]

Did Quads today during lunch

Squats

100kg 10 x 10

Holy mother of god! I was sweating like never before... and I thought this would be easy.

[HarryB]

Did Quads today during lunch

Squats

100kg 10 x 10

Holy mother of god! I was sweating like a pig... and I thought this would be easy.

Are you mad, 10 sets of 10 is never easy even if you don't think you are pushing too much weight. I bet it got pretty heavy pretty quick!

[I Declare War]

Did Quads today during lunch

Squats

100kg 10 x 10

Holy mother of god! I was sweating like a pig... and I thought this would be easy.

Are you mad, 10 sets of 10 is never easy even if you don't think you are pushing too much weight. I bet it got pretty heavy pretty quick!

I must be. I thought I picked a weight that would be pretty easy to do!

I'm sure I can do 10 x 10 on bench with 100kg and it wouldn't be a problem. Squats are something else, though.

[HarryB]

Did Quads today during lunch

Squats

100kg 10 x 10

Holy mother of god! I was sweating like a pig... and I thought this would be easy.

Are you mad, 10 sets of 10 is never easy even if you don't think you are pushing too much weight. I bet it got pretty heavy pretty quick!

I must be. I thought I picked a weight that would be pretty easy to do!

I'm sure I can do 10 x 10 on bench with 100kg and it wouldn't be a problem. Squats are something else, though.

lol try it on the bench.. I did it a while ago.. we had bands on as well but essentially I didn't think I would struggle that much, I was an ok bencher. BUt yeah I died!

[I Declare War]

Are you mad, 10 sets of 10 is never easy even if you don't think you are pushing too much weight. I bet it got pretty heavy pretty quick!

I must be. I thought I picked a weight that would be pretty easy to do!

I'm sure I can do 10 x 10 on bench with 100kg and it wouldn't be a problem. Squats are something else, though.

lol try it on the bench.. I did it a while ago.. we had bands on as well but essentially I didn't think I would struggle that much, I was an ok bencher. BUt yeah I died!

Okay, I'll give it a go next chest session. I'll report back how it goes, if I don't die on it! 8)

[Shutupandsquat]

Did Quads today during lunch

Squats

100kg 10 x 10

Holy mother of god! I was sweating like never before... and I thought this would be easy.

10 sets of 10 reps? Yeah... easy as tits...

[I Declare War]

Did Quads today during lunch

Squats

100kg 10 x 10

Holy mother of god! I was sweating like never before... and I thought this would be easy.

10 sets of 10 reps? Yeah... easy as tits...

It was like cardio and weights combined! And I hate cardio... I'm hoping to pull off a good 10 x 10 with 140kg in a few weeks... every second legs workout of the week I'll push it another 10kgs. I can't wait! lol

[Android]

Good work ethic mate, feel the pain tomorrow :-)

Where did u get that t'shirt done, online was it or u take it into a print shop?

[in_the_making]

Hi noticed you do 20 reps for leg extensions. i dont do too much legs, but is it quite good to go above 15reps for this exercise?

thanks

[I Declare War]

Good work ethic mate, feel the pain tomorrow :-)

Where did u get that t'shirt done, online was it or u take it into a print shop?

cheers mate. I got mine done at the print shop in st lukes mall.. it's down by farmers/whitcoulls. I did that 10x10 on legs on Monday - and my legs are only now just coming right... they were shattered yesterday! lol

Hi noticed you do 20 reps for leg extensions. i dont do too much legs, but is it quite good to go above 15reps for this exercise?

thanks

with me it depends where in my workout I have the exercise. If I have it at the start of my workout I like to keep the reps higher and use it as a warm-up type of exercise.. at that point in the workout I believe 15-30 reps is a good range to aim for. but, if I do them near the end of my workout I usually keep them to 15 rep to failure range - this allows me to guage my progress over successive workouts.

[I Declare War]

Chest, Biceps, Forearms today

Flat Bench Press

100kg 10 x 10

I did the first 9 sets with 45 - 60s rest between sets. On the 9th set the last 3 reps made me pull myself together and I had to work to get the last rep up. After the set I actually said "Shit! I'm not gonna get 10 sets!". Then I thought to myself, no way in hell I'll let that happen... so I walked around the gym for about 5 minutes and then did my set... 10 easy reps.

EZ-curl bar curls

20kg 20

30kg 30

40kg 40 (split into about 3 sets - 20 seconds rest between)

30kg 30

20kg 20

Dumbell Hammer Curls Alternating

25,20,15,10kg 3 x 20-15 for each

My chest doesn't even feel worked. I should have done some flyes.

[PeterDolan]

Definitely more volume needed and that's coming from me, a guy that fucking hates volume haha never really been a fan of GVT for this reason (to be honest I think it's a crock of shit) but the old 10x10 does offer a different type of intensity and stimulation. If you do it again I'd recommend an incline press and a flye like you suggested. Nonetheless, you survived brah

[I Declare War]

Definitely more volume needed and that's coming from me, a guy that fucking hates volume haha never really been a fan of GVT for this reason (to be honest I think it's a crock of shit) but the old 10x10 does offer a different type of intensity and stimulation. If you do it again I'd recommend an incline press and a flye like you suggested. Nonetheless, you survived brah

Cheers mate. yeah, it's the volume... I'm used to more than I did today. All I was concerned about today was surviving and not having to come back on here and report back that I'd failed. Don't want HarryB to think I'm a looser lol

[PeterDolan]

All I was concerned about today was surviving and not having to come back on here and report back that I'd failed. Don't want HarryB to think I'm a looser lol

Haha it's the internet, people lie all the time.

I definitely couldn't do it

[I Declare War]

All I was concerned about today was surviving and not having to come back on here and report back that I'd failed. Don't want HarryB to think I'm a looser lol

Haha it's the internet, people lie all the time.

I definitely couldn't do it

I'm just a nutter on the bench mate, I've put a heap of hours in. lol

When I first started working out I'd spend like 3 hours on it about 3 times a week... crazy as.

[PeterDolan]

All I was concerned about today was surviving and not having to come back on here and report back that I'd failed. Don't want HarryB to think I'm a looser lol

Haha it's the internet, people lie all the time.

I definitely couldn't do it

I'm just a nutter on the bench mate, I've put a heap of hours in. lol

When I first started working out I'd spend like 3 hours on it about 3 times a week... crazy as.

Never liked bench, never will...that's kinda why I'm doing it more now, not fresh mind you

[I Declare War]

Hamstrings, Some Back and Abs

Took it down a notch today... a bit of a headache and sniffing as I entered the gym today!

Warmed up on Lat Pulldowns

Deadlifts

180kg 8

Rack Pulls

220kg 2 x 10 reps

180kg 1 x 20 reps

Stiff Legged Deadlifts

60kg 3 x 20-30 reps

Seated Leg Curls

50kg 3 x 15-20 reps

Lying Leg Curls

40kg 3 x 15-20 reps

Then I did 15 minutes of Hyperextensions followed by Situps followed by Calves... one set of each all supersetted together... lol bulking Cardio.

[I Declare War]

Gonna shuffle my split up for the next few rounds. That way I can give all the workouts 100%. Second workout of the day's sometimes not getting as much attention, I feel.

Workout B will be done first for the next while.

Day 1 - Workout A: Chest, Biceps, Forearms, Abs

Day 1 - Workout B: Back, Hamstrings, Calves

Day 2 - Rest

Day 3 - Workout A: Shoulders, Triceps

Day 3 - Workout B: Quads, Glutes, Abs

I think I'll keep swapping them around every week or two. See how it goes.

Day 4 - Rest

REPEAT

[HarryB]

I was talking to my tp about the whole 10 sets of 10 on the bench with 100k and I guess cos we had bands on the bar as well that's what made it harder, plus a better peak contraction rather than a lockout to rest. Whatever man it killed me and I ain't half bad on the bench. But yeah you have to do other stuff with it. What kind of bodybuilder just does one exercise for chest lol... sure legs is ok, but not chest OR biceps!

I'v started to doing smith machine lockouts on inclines now, try that one time. Throw them in towards the end of the workout. You put the stoppers so the bar stops a few inches off your chest then just push to lockout keeping your chest high.

[I Declare War]

I was talking to my tp about the whole 10 sets of 10 on the bench with 100k and I guess cos we had bands on the bar as well that's what made it harder, plus a better peak contraction rather than a lockout to rest. Whatever man it killed me and I ain't half bad on the bench. But yeah you have to do other stuff with it. What kind of bodybuilder just does one exercise for chest lol... sure legs is ok, but not chest OR biceps!

I'v started to doing smith machine lockouts on inclines now, try that one time. Throw them in towards the end of the workout. You put the stoppers so the bar stops a few inches off your chest then just push to lockout keeping your chest high.

I know man, that wasn't much of a Bodybuilder's workout lol. :oops: Was a good experiment nonetheless... :-)

I will give those Smith Machine lockouts a try one day... sounds like a good exercise to try. Might help getting me back to 10x 140 incline bench... this time without all the assistance lol.