I Declare WAR! on weights

[soundsgood]

Nice to train with you today bro. Solid session.

I wasn't even aware of your quad issue holding you back, squat depth looked mint to me. And you were bottoming out on the Hack Squat.

Good luck healing up anyway, I Know I'm gonna be hobbling for a day or two after those squats lol

[I Declare War]

Nice to train with you today bro. Solid session.

I wasn't even aware of your quad issue holding you back, squat depth looked mint to me. And you were bottoming out on the Hack Squat.

Good luck healing up anyway, I Know I'm gonna be hobbling for a day or two after those squats lol

Same bro. Cheers - yea, I did push through it a bit today... it's pretty sore at the moment, especially walking up and down stairs. Ah well. I'll just take it easy 'till the new year and I'll be good to go heavy again.

Lol, you'll be hobbling due to a good kind of muscle soreness though! Damn nice Squatting today bro.

[I Declare War]

Got sick yesterday ... and, partly because of that, DOM's set in on my legs fully today. Holy shit reeal bad DOMS!

Hadn't done heavy leg extensions or any hacks for a while either!

[Android]

Same here, Legs are seizing up today and Quads feel sore. Am gonna have to shift Tuesday Legs to Wednesday.

Sucks getting sick you won't be videoing any PBs this week for the comp :-)

[soundsgood]

Pussies :pfft:

[I Declare War]

Pussies :pfft:

Yeah, yeah... I bet you're sitting on your sore ass at the moment as well. :pfft:

Starting to feel a lot better after taking today off work and sleeping this cold off...

[I Declare War]

Weighed in at 87.5kg today all hydrated up.

Chest

Warmed up doing press ups and pec dec up to 200lbs 20 rep sets.

Flat Bench

100kg 3 slow sets failing at specific reps 20,10,8. Very slow and controlled.

Incline Bench

100kg 10 Kept very slow

90kg 5 Kept slow.. that was it for pressing

Incline DB Flyes

37.5kg 6

35kg 4 was hard turned into a press almost

32.5kg 6,6

Flat DB Flyes

25kg about 10-12 didn't count

That was it for chest

Preacher Machine Curls

Alternated arms and spotted when failed then did both arms together for a few more reps. Kept light at 40kg for a handful of sets

I superset the above with Dips

Really slow deep reps..

Then did DB Hammer Curls and kept suppersetting with Dips

25kg for 2 sets of about 6-8 slow reps

Then down the rack to 12.5kg... 2 sets on each increment, each set to failure and with good form positive and negative phase. pumped to hell.

That was it.

Oh then I went and used the voucher SG gave me for Rubywax, omg that was a bit of a gender bending exercise... that place is pretty pink inside and I really had to pull myself together to go in there and sort that out. Got my back waxed lol was fun I suppose :oops:

[soundsgood]

Ummmm dude I'm pretty sure you said your were going to give it to your missus hahaha.

I f'ing hate getting waxed! So painful. Veet hair removal cream is so much easier.

How did your shoulder handle all that pressing?

[I Declare War]

Ummmm dude I'm pretty sure you said your were going to give it to your missus hahaha.

I f'ing hate getting waxed! So painful. Veet hair removal cream is so much easier.

How did your shoulder handle all that pressing?

oh shit I'm cracking up now. I did offer it to her but she said she never goes to town so I got stuck with it. :oops: It didn't hurt at all.. probably because I have next to no hair on my back anyway lol.

the shoulder handled that easy, next workout I might try a 8RM, hopefully I can count properly by then... been paying attention to that a bit more lately. haha

[Android]

Ummmm dude I'm pretty sure you said your were going to give it to your missus hahaha.

I f'ing hate getting waxed! So painful. Veet hair removal cream is so much easier.

How did your shoulder handle all that pressing?

hahahaha, snapped!

[I Declare War]

Ummmm dude I'm pretty sure you said your were going to give it to your missus hahaha.

I f'ing hate getting waxed! So painful. Veet hair removal cream is so much easier.

How did your shoulder handle all that pressing?

hahahaha, snapped!

Man! I can't get away with anything around here. lol

Trained Shoulders today at lunch. Seemed to be a bit hurried... so I dropsetted a lot of stuff.

Dumbbell Shoulder Presses

Warmed up the rack, skipping a few db's here and there, doing 10 rep sets to 32kg

Dropset: 40kg 8, 36kg 7, 32kg 6 (really slow reps)

HS Shoulder Press dropset

3pps 6, 2.75pps 6, 2.5pps 6, 2.25pps 6, 2pps 6.

Dumbbell Lateral Raises

Warmed up the rack, two increments at atime doing 12 rep sets to 18kg

Dropped back to 16kg and did 4 sets of 12. One arm at a time.

Barbell Front Raises

14,16,18,20kg sets of 10-12.

That was it. Will go back this evening and do Back. Rack pulls tonight... and I'll do rear delts which I missed during shoulders.

[I Declare War]

Workout #2 today... Back, Hams, Calves, Abs.

Warmed up with a few sets of chin-ups

Rack Pulls

60kg 20

100kg 10

140kg 10

180kg 10

220kg 10

260kg 10

220kg 10, 10

180kg 10, 10

Then I did some seated and lying leg curls. Didn't worry about the weight just found a nice spot on the stack and did about 6-8 sets on each machine about 12-15 reps each.

Then I did some Hyperextensions. Just bodyweight.... didn't count reps or sets.

After that I did some abs. 4 sets of 10-15 sit ups followed by 3 sets of 10 alternating side crunches. High incline.

Then calves were up. Did seated calf toe raises. 3plates for 4 sets of 20 then 2 plates for 4 sets of 20.

Damn, I feel like I didn't do enough today. Should have done some SLDL as well. Ah well, next time!

[I Declare War]

Did Arms this morning.

Biceps still a bit screwed from trying a new spot and the Rack pulls last workout.

Triceps felt fresh.

Standing EZ-bar Curls

Worked up to 40kg for 4 sets of 10 reps. Kept as slow as I could, no Levrone leverage today.

Lying French Presses

Worked up to 50kg for 4 sets of 10 reps. Also did 10 or so CG Presses with it after each set. I haven't done this exercise for ages, gonna do it more often again... felt like I could load up my triceps nicely.

Then I did Seated Preacher Curls superset with weighted Dips.

For Seated Preacher Curls I did 40kg for 4 sets. Left arm alternated with Right arm then 10-15 reps with both arms.

For Dips I did bodyweight+20kg for sets of 10 reps going slow so that I would fail at 10 reps.

Then I did Dumbbell Hammer Curls superset with bodyweight dips

For Dumbbell Hammer Curls I did 20kg for 3 sets till failure, didn't count just looked in the mirror and made sure my arms were working hard.

For dips I went really slow and just did till failure. About 6 seconds per rep or so, holding the contraction at certain points.

Quads, Glutes, Calves will be done this afternoon. Can't wait.

[I Declare War]

I'm adding an Arm specific workout into my routine. Hopefully this will help me focus more on my arms and bring them up quicker. Kinda sucks having a chest that's 3x more developed than my arms!

Workout 1: Chest, and Abs

Workout 2: Back, Hamstrings, and Calves

Workout 3: Shoulders, and Abs

Workout 4: Biceps, Triceps, and Forearms

Workout 5: Quads, Glutes, and Abs

Workouts will be done as such:

Day 1 - 2 workouts

Day 2 - Rest

Repeat

I'll just roll through the schedule. I'm hitting everything about one and a half times a week like this.

[I Declare War]

Quads tonight

Deload workout today. Tore something in my Quad two workouts ago doing the 5x5 with 160kg then last workout I tweaked that injury on 140kg - was hoping to scrape through that workout without aggravating it but nope, didn't work.

Kept it light this workout and as a result didn't aggravate the Quad injury.

Squats, hams to calves pretty much... did them paused by going right down to the pins and resting for a split second then up again. Legs were looking nice in the later sets.

60kg 10

100kg 10

120kg 10, 10, 10

100kg 10, 10, 10

I was wanting to do sets of 20 today, but I was sort of in a daze because I slept a lot during the afternoon and I wasn't able to tap into anything more. Ah well, it was a deload after all.

I didn't get anything else in after the Squats as I had to vacate the gym... closing time.

[I Declare War]

Back this morning

Chin-ups

3 sets of 6-8 at bodyweight (weak on this today?)

3 sets of 12-15 assisted with 90lbs

Seated Close-Grip Rows

3 sets of 6-8 at 210lbs

3 sets of 15-20 at 105lbs

Bent-Over Rows

3 sets of 10 with a 67kg Dumbbell.

Pullovers

3 sets of 10 with a 40kg Dumbbell

I need to stop buying shirts that just fit me when I'm not pumped... feeling really uncomfortable in my work shirt today. Argh! I hate this feeling.... it's claustrophobic in here.

I was damn pumped... especially after the pullovers.

Good workout this morning and I feel like I've left something in the tank for later in the day, perfect!

Will do Chest today at lunchtime.

[Android]

Nothing says "I'm growing" like a stretched shirt ay 8)

Mate your bent over rows are strong as, that's LM's max dumbbell you're using isn't it?

[I Declare War]

Nothing says "I'm growing" like a stretched shirt ay 8)

Mate your bent over rows are strong as, that's LM's max dumbbell you're using isn't it?

I reckon!

Yeah mate those are the ones. I do them like Steve Kuclo tho, using a sweeping action, take the arms out of the movement as much as possible. Works the lats hard... I've actually seen Moe do them like that at LM too.

[Android]

will google that and have a look, not quite sure what you mean but sounds good if it stops the biceps pumping up.

[I Declare War]

will google that and have a look, not quite sure what you mean but sounds good if it stops the biceps pumping up.

Android, check the video out in the first post.

[I Declare War]

2nd workout today - Chest

Bench Press

- I did some powerlifting style training today, form-wise. All reps paused and 2-3 second controlled negatives.

Warmed to 100kg doing 6 rep sets

130kg 6.5 couldn't lock out the last rep.

100kg 10

90kg 6 not enough rest between sets here

80kg 10

70kg 10

60kg 25-35 reps middle 2/3rds of the ROM.

That was enough pressing.

Incline Flyes

24kg 4 sets of 10-12

Press ups

2 sets of 20. fryed.

A bit of a short workout... had to get back to work.

[Shutupandsquat]

You've gotta get the 140 for 8 next week!

[I Declare War]

You've gotta get the 140 for 8 next week!

Maybe not next week.. luckily we've got till the 12th. If I'm lucky I'll do it! Not gonna hold my breath though, shoulder is a bit creaky. I'll give 135kg a crack next week... should have that in me with a bit of heave-ho but still passable reps. I'll try and video that... my phone fell over videoing today's training and missed all but the fist rep. :/

[Shutupandsquat]

Whatever, bet you just stuffed the counting up again!

[I Declare War]

Whatever, bet you just stuffed the counting up again!

No, I've learned how to count now, thanks to this comp of SG's! lol