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I Declare WAR! on weights

I Declare War

By I Declare War
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I Declare War Veteran member

I Declare War

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Third time lucky. Bloody server problems - lucky I've got a good memory. :-)

Shoulders and Triceps yesterday AM

Hammer Strength Shoulder Press

3pps 14

3.5pps 5

3pps 12, 10

Dumbbell Press

34kg 8,6

30kg 8,6

26kg 2 x 15-20

Dumbbell Lateral Raises

6,8...18,20kg giant set 20-6 reps

10kg 3 sets of 20

Barbell Front Raises

10,12...18,20kg 15

Bent-over Dumbbell Rows

10kg 3 sets of 20-30

Close-Grip Bench on Smith Machine

2pps 30,30,24,12,5

Dips

5 sets of 20-8

Single Arm Overhead Dumbbell Triceps Extension on Incline Bench

12kg 3 sets of 10-15

Single Arm Cable Triceps Pulldowns

5kg 3 sets of 10-15

Did Quads in the PM after work. Had to leave early so concentrated on Squats only.

Leg extensions for warm up, up to half-stack (60kg) for 20 reps.

Squats

100kg 10

140kg 5

150kg 5 x 5

100kg 10

Front Squats

85kg 9

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I Declare War Veteran member

I Declare War

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Did Chest today with Android. I then did some Biceps afterwards... did a pyramid on the EZ-Bar curls up to 40kg for 40 reps (about 3 sets to get there today), and then did a dropset for a hammer curls 25,20,15,10kg about 10-15 reps each.

I then went to a mates place and also had some KFC for lunch. I had meal called a Streetwise Dinner, $19.90... 6 pieces of chicken, 6 chicken nuggets, large fries, 1.5L Mountain Dew and a large mashed potatoes and gravy. I gobbled it all down... until I got to the mashed potatoes and gravy... couldn't fit that one in my stomach!

Before:

post-9322-14166823556959_thumb.jpg

After:

post-9322-14166823557305_thumb.jpg

A young polynesian girl gave me some big smiles when I sat there all full... obviously she was thinking that I had done well. :-)

Then I went back to Les Mills and parked up for an hour to digest and have a bit of a rest... then I headed into the gym for workout #2.

Did Back, focusing on width. Lots of wide-grip work today.

Widegrip Chin-ups

Worked up to bodyweight for 4 sets of 10.

Wide-grip seated rows, straight bar with D-Handles on the end, done arnie style

Warmed up thru-the-stack to 100kg and did 4 sets of 10

Lat Pulldown machine, arm in dependant.

I sat facing away form the machine and contracted down into a back double biceps pose type movement and held the contraction. Did 4 sets of 12.

Underhand Barbell Rows

80kg 20,20,15,12

Wide-Grip Lat Pulldowns using Straight Bar with D-Handles on end.

This is an exercise I've seen Charles Glass have Dennis James do in his latest video. I did about a 10" range of motion, pulled down until it touched my head. 7 sets of 15. A bit of FST-7 here. Liking the pump. :)

Done.

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I Declare War Veteran member

I Declare War

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My back is sore as hell in all the right places and in all the right ways. Training towards the goal of competing has taken me out of my comfort zone and I've started doing all the things I've neglected. SG, you were dead right mate... everything I'm doing in the gym and everything I'm eating is starting to revolve around that goal.

I'll keep this back width workout, thank you! Will be alternating this workout with my usual heavy back and hamstrings, calves workout.

Did some Abs today at lunch... about 25 minutes worth.

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I Declare War Veteran member

I Declare War

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gotta love the 10x10

great work! :nod:

Cheers mate. Squats sure are the best exercise for Quads and Glutes that's for sure! I reckon if I mainly do 10 x 10's and 5 x 5's for my whole bulk I can't go wrong. :)

Scared about next week and the weeks after... trying to push to 10 x 10 with 140 by some time in December.

Anyone care to donate a mobility scooter? lol

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I Declare War Veteran member

I Declare War

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Shoulders and Triceps this arvo

Hammer Strength Press

Warmed up +5kg plates to 20kg (1pps) per side for 10 reps

2pps 10

3pps 10

4pps 3 Yeah, Harry! Same plates as you.. now I need more reps lol.

3pps 15,11,7 dropset 2pps, 1pps 10-15 reps

Dumbbell Shoulder Press

34kg 9,9,7

30kg 9

26kg 9

22kg about 20 - felt good, nice weight for rest-pause at this stage

Dumbbell Side Raises

4,6,8,12kg giant set 20-10 reps

12kg 3 sets of 10-12

Dumbbell Front Raises Alternating

14kg 3 sets of 10-15

Didn't do rear delts, shoulder gets sore on them.. so skipped this week, will go hard next week.

Dips

10 sets of 10 slow and held contractions

Rope Pulldowns

15kg 7 sets of 10-15 ... some FST-7 here, kept light and went for pump.

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trainlikeafreak Senior member

trainlikeafreak

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yeah man, im on a trial membership at the moment...i have 4 workouts left so keen to save them for chest and back days cause im loving the equipment. really keen to join but not sure as i have a very good training partner at my current gym..top notch equipment or top notch TP..decisions lol. when is your next chest or back workout bro?

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I Declare War Veteran member

I Declare War

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yeah man, im on a trial membership at the moment...i have 4 workouts left so keen to save them for chest and back days cause im loving the equipment. really keen to join but not sure as i have a very good training partner at my current gym..top notch equipment or top notch TP..decisions lol. when is your next chest or back workout bro?

Back will be Thursday morning, and Chest will be Thursday evening.

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I Declare War Veteran member

I Declare War

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Sick today, did chest this morning, didn't feel up to doing a heavy back session.. then I skipped back this afternoon. Feeling wasted as and need a break!

Chest - didn't push it with the weights today, took it easy and kept the reps nice and slow.

Flat Bench

100kg 4 sets of 10-12

Incline Bench

Dropset 100,90,80,70kg 10-12 reps

1pps 3 sets of 30

Incline Dumbbell

30kg 2 sets of 10-12

Incline Dumbbell Flyes

7 sets of 10-15

Then went to a pec dec and did 3 sets using 150lbs...

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I Declare War Veteran member

I Declare War

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Did a Biceps shock session today!

YEAH BUDDY!!!!!!

EZ-curl bar curls

10kg 10

20kg 10

30kg 10

40kg 10

50kg 10

60kg 10

70kg 5 partial reps

60kg 3 sets of 10

55kg 3 sets of 10

50kg 6 sets of 10

45kg 4 sets of 10

40kg 4 sets of 10

Damn forearm splints started on the 45kg sets.. by the 40kg sets it took me like 10 seconds to let go of the bar after the sets. lol

Total time: 45 minutes.

PUMPED TO HELL!!!!

I glimpsed some arms in the mirror through some equipment and I was like WTF there's someone massive here... turned around, didn't see anyone, and realised it was me! hahahaha

A bit of a Trenbolone fueled workout today. Back on the race gas lol

Race you to 18" TWL!

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I Declare War Veteran member

I Declare War

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Damn nice volume... can anyone join this race to 18 inch arms?

I might try just doing one exercise nest time I train biceps and smashing it to hell and back!

lol you gotta have sub 18" arms to begin with to join this race bro.

I highly recommend it.. god damn they were pumped and in a different way to how they usually are when I do biceps with my regular routine. :)

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thatwaslight Veteran member

thatwaslight

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Did a Biceps shock session today!

YEAH BUDDY!!!!!!

EZ-curl bar curls

10kg 10

20kg 10

30kg 10

40kg 10

50kg 10

60kg 10

70kg 5 partial reps

60kg 3 sets of 10

55kg 3 sets of 10

50kg 6 sets of 10

45kg 4 sets of 10

40kg 4 sets of 10

Damn forearm splints started on the 45kg sets.. by the 40kg sets it took me like 10 seconds to let go of the bar after the sets. lol

Total time: 45 minutes.

PUMPED TO HELL!!!!

I glimpsed some arms in the mirror through some equipment and I was like WTF there's someone massive here... turned around, didn't see anyone, and realised it was me! hahahaha

A bit of a Trenbolone fueled workout today. Back on the race gas lol

Race you to 18" TWL!

:( LOL

ITS ON BITCH!!!!! :grin:

..........inb4 synthol

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I Declare War Veteran member

I Declare War

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Did Shoulders then Quads

Hammer Strength Military Front Press

3pps 9,9,7 dropset 2pps 10, 1pps 20

Dumbbell Shoulder Press

35kg FAIL 3 or 4 reps.. fuark that HS machine killed it. Never used it before.

Dumbbell Front Raises Alternating

10,12.5,15,17.5,20kg 10-15 reps

22.5kg 3 sets of 8-12 reps

Dumbbell Lateral Raises

10kg 3 sets of 20 reps

Reverse Pec Dec Rear Delts

60lbs 7 sets of 15-20 reps

Dips

Bodyweight 35, 25, 15

Rope Pushdowns

60lbs 7 sets of 12-15 reps

Squats

60kg 10

100kg 10

140kg 5

160kg 3 x 5

On the 3rd set I tore something in my outer quads down near my knee. ARGH*!@@%$%!@&!@ Fuark. I felt something tight when I did my warm ups but I didn't listen... damn I'm dumb!

Front Squats

85kg wanted reps but could only lower, near the bottom I was in pain... bottomed out on the Squat rack and called it a day.

Damn shit!!!!

/thread

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