Time to be Unfat.

[poos_n_wees]

Tues 24/7

TRAINING

warmups

Flat db bench

warmup 14'sx10

22x6

24x6

27x6x2

Pullups

5xBWx3

4xBWx2

Incline db bench

warmup 14'sx8

19x8x2

22x8x2

Lat pulldowns (lbs)

warmup 65x10

80x8

95x8

110x8

100x8

Face pulls (lbs)

30x15

45x15

Lat raises

4'sx12

5x10

Gawd I hate that exercise

Ezbar curls for the GUNZZ

10x12x2

15x12

Seated db curls

9'sx10

10x10

Cardio: ~40mins SS

**********

Thurs 26/7

TRAINING

warmups

Squats

warmup 40x8

60x6

70x5

80x5

90x5x2

Leg press (pps)

warmup 3x12

4x12

5x10

5x8

One legged curl (lbs)

30x10

40x10x2

My left leg's weaker than my right, so I'm starting all my unilateral work with my left leg from now on and let it dictate the reps for my right side. Hope it helps :pray:

DB bulgarians

17.5'sx10x3

Dizzy, walking wobbly

Standing calfs

160x12

180x12x3

Leg press calfs (pps)

2x12x3

Cardio: ~30mins SS

[AK]

Looking strong... :clap:

[poos_n_wees]

Cheers AK

Under 19 90kg 1st Tulua Sekane-Fraser - squat 145kg (NZ Record), bench press 80kg(NZ Record), deadlift 170kg(NZ Record), total 395kg(NZ Record).

67.5kg 1st Serena Perry – squat 142.5kg, bench press 85kg, deadlift 142.5kg, total 370kg

75kg 1st Leigh Matheson – squat 120kg, bench press 85kg, deadlift 140kg, total 345kg

This is just what I needed to see... :twisted:

Tues 7/8

TRAINING

Lying leg curls (lbs)

65x10

80x10

95x10

RDLs

70x8

80x8

90x8

100x8

Reverse BB lunges

40x10

50x10x2

Leg press (pps)

3x10

4x10

5x10

- Calf raises

- leg press calves

- abs

Cardio: 20mins on the stepper from hell

Weds 8/8

Training: off

Cardio: 60mins trail hike

[Small]

now that uve seen those wat r ure goals poos?

competen in pl'n or bb'n soon? :grin:

Cardio: 20mins on the stepper from hell

:pfft:

[poos_n_wees]

now that uve seen those wat r ure goals poos?

competen in pl'n or bb'n soon? :grin:

Compete in BB but lift like a PL'er

Definitely next year around this time.

Thurs 9/8

Training

Bench

40x8

45x6

50x6

60x6

TBar Row

40x6

50x6x3

Incline db bench

14'sx10

19'sx8

22'sx8

24'sx6

BB row - UH

40x8

50x8

60x6x2

Pec Dec lol (lbs)

40x12

50x12

Face pulls (lbs)

40x15

50x15

-Skulls

-Tri pushdowns

-1 arm pushdowns (Anyone seen over the top? Yeeeyyaaa!)

Cardio: 60mins hike this morning

[poos_n_wees]

Thurs 16/8

With good intentions last night I set my alarm to get up at 6am to do some fasted cardio. Long story short, I ended up waking up at 9am. I loves teh snooze button.

In other news, I finished the last Harry Potter book.. the epilogue's a bit weird, but overall, tis good

TRAINING

Flat db bench

warmup 17'sx8

22'sx6

24'sx6

27'sx6x2

Definitely increase this next time.

TBar row

warmup 25x8

40x6

50x6x2

55x6

Incline DB bench

warmup 17'sx8

22'sx6

24'sx6x2

Increase next time.

BB row - UH

warmup 20x10

40x8

50x8

60x6x2

Dips

6xBWx4

Tri pushdowns (plates)

3x15

4x12

5x10x2

Abs on the decline and swissball

Cardio: Almost did.

[Mike Zero]

Are T-Bar rows ya fav? They ma fav. :grin:

You sure doing underhand BB rows is wise, wouldn't want to tear a bicep.

[samoan_muscle]

You sure doing underhand BB rows is wise, wouldn't want to tear a bicep.

LOL - underhand BB rows are great :pfft: :pfft: ...get your lower lats like nothing else..

[Mike Zero]

You sure doing underhand BB rows is wise, wouldn't want to tear a bicep.

LOL - underhand BB rows are great :pfft: :pfft: ...get your lower lats like nothing else..

I read Dorian Yates used to do Yate's Rows underhand until he tore his bicep.

[Paul]

You sure doing underhand BB rows is wise, wouldn't want to tear a bicep.

LOL - underhand BB rows are great :pfft: :pfft: ...get your lower lats like nothing else..

I read Dorian Yates used to do Yate's Rows underhand until he tore his bicep.

Dorian probably pulled a gizzilon kgs though

[Mike Zero]

And he probably had proportionally strong biceps as well.

I have also heard of occasions of people tearing a bicep going under/over while deadlifting.

[samoan_muscle]

And he probably had proportionally strong biceps as well.

I have also heard of occasions of people tearing a bicep going under/over while deadlifting.

Oh ok....what else have you heard and read recently??

[Paul]

Yes SM it must be Fantastic to be so smart at such a young age :roll:

[Mike Zero]

And he probably had proportionally strong biceps as well.

I have also heard of occasions of people tearing a bicep going under/over while deadlifting.

Oh ok....what else have you heard and read recently??

I heard this one guy at this big soccer tournament the other weekend headbutted this other one over! No jokes!

Edit: But seriously,

The Yates barbell row in action. He adopted a more upright stance and a curl grip in order to place his lats in a mechanically stronger position and thus allow heavier poundages to be used. Soon, most bodybuilders worth their last can of protein were mimicking this style. After tearing his right biceps on this exercise in 1994, Yates reverted to an overhand grip. The injury again proved how Yates came to know his limits. He knew them, because he often crossed them.

For the over/under grip tear, I'll have a look round and see if I can find something on that.

Edit 2: Torn bicep on over/under grip:

[poos_n_wees]

Are T-Bar rows ya fav? They ma fav. :grin:

You sure doing underhand BB rows is wise, wouldn't want to tear a bicep.

T-Bar rows are hard, therefore not my favourite

Nah seriously, I like deads. There's something badass about picking up some heavy ass weight off the floor and putting it back down again

Biceps are one of my weak points, so I've been trying to incorporate some more bi work within my workouts.. I usually switch it up between OH and UH for some variety. If it starts feeling off I'll pull back off them

[poos_n_wees]

Mon 20/8

TRAINING

Squats

warmups:

20x12

43x6

53x5

73x3

83x1

90x1

worksets:

100x3

100x2

Last set was supposed to be for 3 reps but I got stuck at the bottom Trying the new warmup routine. Liked it

One legged press (pps)

1x10

2x10x2

Reverse BB lunges

30x10

40x10

50x10

SLDLs

40x10

50x10x2

..and some Leg press calves.

Cardio: HIIT on the bike.. 8 x 30:60

[poos_n_wees]

Tues 21/8

TRAINING

Seated db press

15'sx8

17.5'sx8

22x6x3

Pullups

6xBWx3

4xBW

BB push press

warmup 20x8

30x8

40x4x4

Lat pulldowns

80x10

85x8x3

- Superset Lat raises and front raises.

- Biceps stuff

- Ab work

Cardio: hillwork on the treadmill.

[poos_n_wees]

Weds 22/8

TRAINING

Was supposed to be a day off training but was in a really bad mood and needed to let off some steam. Even though I did shoulders the night before, I felt like doing them again Just high reps junk.

Machine shoulder press (plates)

2x15

4x10

5x10x2

BB OHP

20x10x3

30x

Lat raises

5x12

6x10x2

Upright rows

? x3

- Bi curls

- Abs

Cardio: 20mins interval on the bike

[poos_n_wees]

Thurs 23/8

TRAINING

Lying leg curls (lbs)

65x12

85x12x2

Deads

warmups

100x5

120x5

130x5

GMs

20x8

30x8

40x8

Rev BB lunges

40x10

45x10

50x10

Leg press (pps)

3x12

4x12

Was supposed to do another set but this stupid idiot came and stood next to the machine (right next to where you load on the weights, watching me push for !*'s sake) WAITING for me to finish. What happened to gym ettiquette!!!! @!*&$!!

- seated calves

- standing calves

- abs

Cardio: 40mins hillwork on tread.

[Mike Zero]

What, a machine lurker? Or a sight-seer?

[samoan_muscle]

Was supposed to do another set but this stupid idiot came and stood next to the machine (right next to where you load on the weights, watching me push for !*'s sake) WAITING for me to finish. What happened to gym ettiquette!!!! @!*&$!!

Hmmmn...know what you mean. Unfortunately there are dickheads like this at my gym.

[poos_n_wees]

Mike, he was the whole combo, upsized lol. Aww and it seems they're evenly distributed around Auckland unfortunately.

Fri 24/8

Training: Off

Cardio: Off

Diet: Pizza and beer was had.

Can't wait for tomorrow!! GO THE WARRIORS!!

[Mike Zero]

Mike, he was the whole combo, upsized lol

And yes, GO THE WARRIORS!!

[poos_n_wees]

Aww poor abandoned journal..

So am back to training after a month off :shock: :shock: Just got in the gym and did a fullbody thing today, felt good to be doing something after a holiday with no training and absolutely no dieting :jive: Total BLISSSS. Strength's pretty ratshit at the moment, but not too fussed. It'll come back soon enough :twisted:

Some random pics from the holiday in Samoa..

Apia Park:

/daydreaming

RIGHT.. so here's training.

Front squats

30x8

40x8

50x8

Flat db bench

warmup 12'sx10

17'sx8

22'sx8

24'sx8

Lat pulldown (v-grip) - lbs

80x10

95x8

110x8

95x8

Push press

warmup 20x10

30x8x3

BB row - OH

warmup 20x10

40x8x3

And some bi's and abs

Cardio: HIIT sprints in the AM

Even did some walking after the workout. I amaze myself sometimes

Diet:

[Pseudonym]

Oooh. Purdy.