Time to be Unfat.

[poos_n_wees]

Mon 11/12

Deep squats

10 x 40kgs

8 x 50

8 x 60

7 x 70

6 x 70

Leg press

8 x 4pps (4)

Db bulgarian lunges

10 x 12kg's (3)

Legs all wobbly. Trouble walking :oops:

Standing leg curls

10 x 18lbs

10 x 24

8 x 30

then calves.

Cardio: 20mins SS

[poos_n_wees]

Weds 13/12

Incline DB press

8 x 19kg's (2)

8 x 22's

6 x 22's

TBar Rows

8 x 35kgs

8 x 40

7 x 40

6 x 40

Flat DB press

8 x 19kg's

8 x 22's

6 x 22's (2)

Think I'll give the DB's a rest and move onto BB's next week

One arm db rows

8 x 22kg's

8 x 24's (2)

5 x 27's

Pec Dec

10 x 4plates

8 x 5

6 x 5

Then tri's.

Cardio: 20mins HIIT sprints

[poos_n_wees]

Thurs 14/12

BB good mornings (theres nothing "good" about this exercise AT. ALL.)

10 x 20kgs

8 x 30

8 x 40 (2)

8 x 45

Haven't done these in a while so it felt nooby-ish. Some ass came and told me I was doing my squats wrong. Piss off?

RDLs

8 x 50kgs

8 x 60 (3)

Forgot my wraps and grip kept failing before my hammies. Damn Damn Damn.

Seated leg curls

10 x 4plates (2)

10 x 3

BB lunges

10 x 30kgs

10 x 40 (2)

Then calves.

Cardio: Hell no

[2guns]

how can u incline db press the same weight as u can flat db press?

i dont thing this is normal unless u getting lazy.... 8) ?

[Pseudonym]

I'm the same. In fact, if anything, I incline press more than I flat press.

There are a couple of reasons for this:

1) My flat bench is lagging.

2) I often do incline first, so by the time I get to flat bench, I'm pre-fatigued.

[samoan_muscle]

2) I often do incline first, so by the time I get to flat bench, I'm pre-fatigued.

I agree - i'm the same.

If I flat bench first, my incline bench is usually slight less poundage...

If I incline first though, my flat bench weights are usually the same as the incline.

[poos_n_wees]

I'm the same. In fact, if anything, I incline press more than I flat press.

There are a couple of reasons for this:

1) My flat bench is lagging.

2) I often do incline first, so by the time I get to flat bench, I'm pre-fatigued.

Right on the money Pseudo.

I swap around every now and then -- starting incline bench first then flat later and vice versa... but my front delts and ummm that clavicular part of the pecs are lagging at the mo so I tend to do them first.

The reason why I haven't gone beyond 22's is 'cos I train by myself and can't get the freakin' 24's or 25's up to position

If I flat bench first, my incline bench is usually slight less poundage...

Exactly.

[deegee]

Good work, I agree with the others here on the flat/incline press, I know my chest laggs. ( I wish I could fix it too).

Nice Avatar by the way.

[poos_n_wees]

Good work, I agree with the others here on the flat/incline press, I know my chest laggs. ( I wish I could fix it too).

Nice Avatar by the way.

Thanks

[Varven]

Thurs 14/12

BB good mornings (theres nothing "good" about this exercise AT. ALL.)

10 x 20kgs

8 x 30

8 x 40 (2)

8 x 45

Haven't done these in a while so it felt nooby-ish. Some ass came and told me I was doing my squats wrong. Piss off?

Im loving it.. keep em Good mornings coming and watch your squat/deads rocket through the roof

[Cammo]

The reason why I haven't gone beyond 22's is 'cos I train by myself and can't get the freakin' 24's or 25's up to position

When you grab your DB's & sit your ass down on the end of the bench, do so making sure that the DB's are resting verticle at the end of your thighs (close to knees). When you lean back into the bench, raise your knees up quickly & give momentum to the DB's so you can get them into position.

I was having a really hard time of it getting 35's (8)) into position - I was doing a lot of swinging & was just waiting for the day my shoulder popped out - I asked another guy who was using some heavy ass weight how he got them into position & was quite surprised how easy it was :nod: .

[poos_n_wees]

keep em Good mornings coming and watch your squat/deads rocket through the roof

:pray:

Thanks dude :grin:

When you grab your DB's & sit your ass down on the end of the bench, do so making sure that the DB's are resting verticle at the end of your thighs (close to knees). When you lean back into the bench, raise your knees up quickly & give momentum to the DB's so you can get them into position.

I was having a really hard time of it getting 35's (8)) into position - I was doing a lot of swinging & was just waiting for the day my shoulder popped out - I asked another guy who was using some heavy ass weight how he got them into position & was quite surprised how easy it was :nod: .

I'm scared for my shoulders too!

This is timely advice... Ima doo this tonight yo. THANKS!

[poos_n_wees]

Mon 18/12

Deep squats

10 x 40kgs

8 x 60

6 x 70

6 x 70

3 x 70

Leg press

8 x 160kgs

3 x 180 Good try

6 x 170

4 x 170

6 x 160

Db bulgarians

10 x 12kg's (2)

10 x 14's

Standing leg curls

10 x 24lbs

10 x 30 (2)

Then calves.

Cardio: No freakin' way.

[poos_n_wees]

Tues 19/12

Flat db press

10 x 17kg's

8 x 19's

8 x 22's

7 x 24's

5 x 24's

Cammo, you're a legend. That db's on the knees thingeemabob worked and I have no idea why I didn't think of this before. Thanks for the advices :grin:

Seated row

10 x 90lbs

8 x 105

6 x 110 (2)

4 x 120

Incline db bench

10 x 12kg's

8 x 19's

6 x 19's

3 x 19's

Damnittttttt

T-bar row

10 x 32.5kgs

8 x 40

6 x 42.5

4 x 45

Pec Dec

10 x 3 plates

10 x 4

10 x 5

One arm db rows

8 x 22kg's

6 x 27's (2)

6 x 24's

Then tri's.

Cardio: None today or ever..

[Cammo]

Cammo, you're a legend. That db's on the knees thingeemabob worked and I have no idea why I didn't think of this before. Thanks for the advices :grin:

No worries mate 8)

Now there's nothing stopping those numbers going through the roof! :grin:

[poos_n_wees]

Thurs 4/1 -- happy new year!

Gym was full of "resolutionists" today.

Incline db press

12 x 12kg's

8 x 19's

6 x 22's

5 x 22's

4 x 22's

And thanks to a link found on this site, there was ZERO right shoulder pain!

Bent BB rows

10 x 45kgs

8 x 45

7 x 50

6 x 50 (2)

Flat db press

12 x 12kg's

8 x 19's

8 x 22's

6 x 22's

2 x 24's

Seated row

10 x 90lbs

6 x 105

8 x 105

5 x 110 Nice try but no.

6 x 105

Then tris.

Cardio: none.

Numbers are down, but then again had some time off training for the xmas break, so it was to be expected. On the upside, my right shoulder which has been niggly for a while was fine today which is A Big Deal. Excellento.

[poos_n_wees]

Fri 5/1

Training: off

Cardio: 20mins HIIT sprints (15 intervals). Almost died

[Pseudonym]

Congratulations on your niggleless shoulder.

I also saw your comment elsewhere about stretching properly after a workout. I think it might have to be my new year's resolution, too. Incidentally, what is the reason behind stretching AFTER a workout? I've never understood that. Surely the damage has been done by then?

[poos_n_wees]

Thanks Pseudo

I used to stretch before training, but then read somewhere that it reduces the potential force development of the stretched muscle, making it slightly weaker for a while after its been stretched. Even though you've just 'damaged' your body by working out, I reckon stretching acts more like a "warm down" and preparation for the next session if anything else? Not sure.

[ExpensiveUrine]

The reason for stretching after a workout is because your muscles/connective tissue is warm, hence more elastic. Much more prone to movement. (and maybe to decrease DOMS).

Most of OL lifters that I train with use dynamic stretching (movement) before starting and finish up with static stretching after a workout. Of course if a lifter feels really stiff prior to starting a session, he may do static stretching and then dynamic but the static stretches will only be held for a couple of seconds just to get that loose feeling (not so much overstretching), compared to holding them for bouts of 15-30 seconds (or longer) after workout.

[Small]

Hey poos...totaly off the topic of what everyone else is talkin about in your journal, but out of curiosity, how long have you been training to get your weights up to that level?

[poos_n_wees]

Hey small

Have been training for about a year and a half now... though started lifting efficiently for about 6 months (ie. stopped using the plastic pink DBs and actually tried to challenge myself ).

Mon 8/1

CDLs

10 x 50kgs

8 x 60

6 x 80

6 x 90

3 x 100

RDLs

10 x 30kgs

8 x 50

8 x 60

6 x 70

6 x 70

Lying leg curls

10 x 50lbs

8 x 65

6 x 80

5 x 80

Rev bb lunges

10 x 30kgs

10 x 40 (2)

Then calves.

Cardio: 30mins SS

[poos_n_wees]

Tues 9/1

push press

10 x 20kgs

5 x 30

3 x 35 (3)

2 x 35

Fiiiiiiinally broke through that plateau

widegrip pulldowns

10 x 65

6 x 95

5 x 110

5 x 100 (3)

seated db press

10 x 12kg's

8 x 14's

5 x 17's

5 x 19's

4 x 19's (2)

pullups (assisted)

5x2x2x3

I'm a weak sissy girl

Then bis.

Cardio: 35mins SS

[Cammo]

Fiiiiiiinally broke through that plateau

Congrats mate!

pullups (assisted)

5x2x2x3

I'm a weak sissy girl

I normally do my pullups first so I'm fresh - you should give it a try now & then.

[ohjoshua]

Tues 9/1

push press

10 x 20kgs

5 x 30

3 x 35 (3)

2 x 35

Fiiiiiiinally broke through that plateau

widegrip pulldowns

10 x 65

6 x 95

5 x 110

5 x 100 (3)

seated db press

10 x 12kg's

8 x 14's

5 x 17's

5 x 19's

4 x 19's (2)

pullups (assisted)

5x2x2x3

I'm a weak sissy girl

Then bis.

Cardio: 35mins SS

Hey,

whats up with your "pullups" are these over hand chinups?

and why do you go for so low reps?

chin ups/pullups are 'it' back exercises.

If your goal is to increase back strength/size.

Then increase the total reps of chin ups/pullups.

aim for 35 total to start with.