Time to be Unfat.

[poos_n_wees]

Duudez, u gotsta train 4 da pump!!!1111

Can't remember last time I did a sunday training. Good work.

Gotsta feelz the Burnz!!!11eleven11!

Thanks - yea sundays are good 'cos there's NO ONE at the gym... and Im usually feeling guilty for all the drinks/food from saturday night

Do you touch the ground (with the bar) during a lowering phase in Romanians?

Nah, just to about halfway down my shins.

Monday 28/08

Shoulders. An entire workout on shoulders

I'm not a big fan of the bodypart splits - but since I was training with a friend who aint too keen on my horiz/vert stuff - I shut up and just did what I was told.

Seated DB Press

10 x 11kg's

10 x 13's

7 x 18's

3 x 20's

Unilateral lat raises

10 x 6kg's

8 x 7.5's

10 x 6's

10 x 6's

Front raises

10 x 10kg plate

6 x 15 "

10 x 10 "

Rear delt machine

10 x 25lbs

10 x 30

10 x 35

Cardio: None

Diet: Off

[poos_n_wees]

Tues 29/08

upper, horiz emphasis

Warmup: 5mins rowing

Flat DB Press - 5x5

10 x 17kg's -- warmup

5 x 19's

5 x 22's

5 x 22's

5 x 24's

3 x 24's... I stuffed it up. damnit damnit damnit.

Lat Pulldowns - 3x10

10 x 50lbs -- warmup

10 x 65

10 x 80

6 x 85

4 x 80

Seated Row - 5x5-6

10 x 4 plates -- warmup

6 x 6 "

5 x 7 "

6 x 7 "

5 x 7 "

5 x 7 "

Upright row (preloaded BB) superset w/plate front raises - 3x8

8 x 40lbs / 10kg plate

8 x 40 / 10 "

8 x 45 / 10 "

Then did some biceps junk.

Cardio: 1hr fasted SS in the AM n 20mins SS after workout (PM)

**Holy crap I was on a roll today :shock:

Diet: Off

**Ok, maybe not..

[poos_n_wees]

Weds 30/08

Rest day

Training: Off

Cardio: 15 intervals of HIIT sprints... dang that felt good. And 30min touch game later that night.

Diet: Off. Shit.

[poos_n_wees]

Thurs 31/08

Chest. Cos it sucks.

Trained with a friend today...

Incline bench press

10 x 30kg

8 x 40

6 x 45

4 x 45 :oops:

Flat bench press

10 x 40kg

8 x 50

6 x 50

3 x 60

Incline fly press - machine

10 x 20kgs

10 x 30

10 x 40

Pec Dec

10 x 25lbs

10 x 30

10 x 35

BB Skullcrushes superset w/CG presses

10 x 10kg / 10kg

10 x 10 / 10

10 x 10 / 10

Seated DB extensions (behind the head..duno the "technical" name )

10 x 12.5kg

10 x 15

5 x 24

Cardio: None

Diet: Off

[Varven]

Excellent work on the presses... looking very strong... wont be long before your pushing your own bodyweight for reps.

Stay strong, and my 2 cents, use less isolation work and maybe increase volume on the compounds.

Looking forward to more updates and pics.

[deegee]

Good work there I have seen some guys at the gym struggle with a 60kg bench press, keep it up.

[poos_n_wees]

Thanks guys...

Damn, I feel really weak when benching.. sucks

But yep, Im wanting to cut out the DB benching and stick to the BB's to try and up the strength on that.

Fri 1/9

Training: off

Cardio: off

Diet: on

Anyhows, did a lil bit of legs this morning before heading off to the PIBBA pre judging:

Sat 2/9

Lower, quad dominant

Warmup: 5mins treadmill

Deep squats - wide stance

10 x 50kg

10 x 60

10 x 60

10 x 60

Leg press

10 x 3pps

10 x 4

5 x 5

10 x 4

BB reverse lunges

10 x 30kgs

Then realised we were running late so cut it short

[poos_n_wees]

Mon 5/9

lower, hams dom

Warmup: 5mins on treadmill

CDLs - 5x5

10 x 50kgs

6 x 40

5 x 50

5 x 50

5 x 50

5 x 55

**Forgot my straps.. my grip sucks without them

Front squats - 3x10

10 x 30kgs

10 x 40

10 x 50

5 x 60

Lying leg curls - 3x10

10 x 50lbs

10 x 65

10 x 80

9 x 80

RDLs - 3 x 8-10

10 x 40kgs

3 x 50

3 x 50

6 x 40

6 x 40

Damn freakin dumb stupid ass grip

Standing calf raises

12 x 195lbs

12 x 210

12 x 225

Hack calf raises

10 x 40kgs

10 x 45

10 x 50

Cardio: Nada

Tues 5/9

shoulders & tris

Seated DB press

12 x 12.5kg's

10 x 15's

6 x 16's

3 x 17.5's

DB lat raises

12 x 6kg's

9 x 7.5's

10 x 6's

Front raises

12 x 10kg plate

12 x 10 "

12 x 10 "

Rev. flyes machine

12 x 20lbs

11 x 40

8 x 35

8 x 30

Tri pushdowns

12 x 3 plates

12 x 5

12 x 6

12 x 7

lying DB tri extensions

12 x 5kg's

9 x 7.5's

9 x 7.5's

Cardio: None

[poos_n_wees]

"I got a new program.. I got a new prograaaaam..."

Yeah, in case you didn't notice, I was singing. Its a bodypart split that I'm tryin out for 4-6weeks. Hrmmmm.

Weds 6/9

shoulders & tri's

Seated DB press

12 x 12.5kg's

10 x 15's

6 x 16's

3 x 17.5's

DB lat raises

12 x 6kg's

9 x 7.5's

10 x 6's

Front raises

12 x 10kg plate

12 x 10"

12 x 10"

Rev flyes machine

12 x 20lbs

11 x 40

8 x 35

8 x 30

Tri pushdowns

12 x 3 plates

12 x 5

12 x 6

12 x 7

lying DB tri extensionalensations

12 x 5kg's

9 x 7.5's

9 x 7.5's

Then some ab junk.

Cardio: wah

Thurs 7/9

back & bi's

Bent over BB rows

12 x bar

12 x 30kg

10 x 35

10 x 40

6 x 50

7 x 45

Seated Row

10 x 4 plates

10 x 5

10 x 6

10 x 6

Lat pulldowns

10 x 65lbs

6 x 80

6 x 85

3 x 95

5 x 85 Sucksssssssssssssssssssssssssssssssss :evil:

1arm DB rows

10 x 14kg's

10 x 17's

8 x 19's

8 x 19's

** Did all sets for left arm first (cos its weak and retarded) then the right

EZ bar bi curls for hyoogee Gunz!!!!111!!

12 x 5kg

12 x 10

6 x 12.5

Incline DB hammer curls

12 x 7kg's

10 x 8's

8 x 8's

4 x 9's :oops:

These are really fricken hard :shock:

Cardio: 40mins

[poos_n_wees]

Mon 11/9

Did quads. Forgot my notebook. It hurt.

Cardio: None

Tues 12/9

chest & tris

Incline bench press

12 x 30kgs

10 x 35

8 x 35

Decline bench press

12 x 30kgs

10 x 40

5 x 50

Incline DB flyes

12 x 11kg's

12 x 11's

10 x 12.5's

8 x 12.5's

Pec Dec

12 x 30lbs

10 x 40

10 x 40

Tri pulldowns (w/rope)

20 x 3 plates

20 x 4

15 x 4

BB skullcrushes superset w/CG bench press

12 x 10kg / 12 x 10kg

12 x 10 / 12 x 10

10 x 10 / 10 x 10

Rev pulldowns (??)

12 x 5 plates

12 x 6 "

12 x 6 "

Cardio: Nada

[Pseudonym]

I'm trying to work out what your new split looks like. It kind of seems like the standard push/pull/legs, but you've got a separate day for shoulder/tris in there too? Can you give us a summary of how it goes?

[poos_n_wees]

I've got a new training partner, and am pretty much going with how he trains. So its not so much a new program per se - just a different type of training... the whole dynamic is different, and its kewl being able to go hard without worrying about the bar falling on your face. Or the weights toppling off to one side. Yayyy.

So if I was to split it up, I guess it would prolly look like:

Day 1: Quads n calves

Day 2: Shoulders n tri's

Day 3: Off

Day 4: Back n bi's

Day 5: Chest n tri's

Day 6: Hammies n calves

Day 7: Off

Hammies get their own day 'cos umm I have none :oops: and my tri's are stink too.

Weds 13/9

Training: Off

Cardio: None

Damn, my legs are STILL sore!! I lub me sum DOMS :shifty:

That is all.

[poos_n_wees]

Thurs 15/9

hammies & calves

Damn, had to wait for aaaaggeeesss for the BBs to do my deadlifts :x

Might as well get a ticket for the damn thing like the takeaways... "Number 79?? Who's got 79??" :evil:

Warmup: 10mins - treadmill

RDLs - 3x10

10 x 40kgs

10 x 40

10 x 70

8 x 75

Front squats - 3x10

10 x 40kg

10 x 50

6 x 60

CDLs - 5x5-6

6 x 60kgs

6 x 70

5 x 80

5 x 80

4 x 85

Lying leg curls - 3x12

12 x 50lbs

12 x 65

8 x 80

Standing calf raises - 3x12

12 x 210lbs

12 x 225

12 x 240

Hack calf raises - 3x10

10 x 40kgs

10 x 60

9 x 70

Cardio: 20mins SS on the treadmill

[poos_n_wees]

sun 17/9

shoulders & tris

Warmup: 5mins

Seated DB press

10 x 8kg's

10 x 12's

8 x 14's

5 x 17's

4 x 17's

Unilat. DB lat raises (leaning)

10 x 6kg's

10 x 7's

10 x 7's

Front BB raises (preloaded)

10 x 5lbs

10 x 5

10 x 5

Rear delt machine

10 x 3 plates

8 x 4 "

8 x 4.5 "

8 x 4.5 "

Upright BB rows (w/EZbar)

10 x 5kgs

10 x 10

10 x 15

Assisted dips

7 - 100lbs

7 "

5 "

Lying BB extensions superset w/CG presses

12 x bar

12 x 10kgs

12 x 10

Rev. push (or is it pull?) downs

12 x 3 plates

15 x 5

8 x 6

Cardio: 20 mins SS

mon 18/9

back & bis

Bent over BB rows

12 x 30kgs

12 x 40

10 x 50

8 x 50

Rack pulls

12 x 60kgs

10 x 80

10 x 100

8 x 110

Lat pulldowns

12 x 75lbs

10 x 90

8 x 90 + 1.25kg plate

8 x 90 + 1.25

Seated rows

12 x 75lbs

10 x 90

10 x 90

Lat pushdowns (standing: arms are straight, leaning forward slightly.. dunno the name?)

12 x 30

12 x 30 + 2.5kg plat

10 x 30 + 2.5

DB rows

12 x 14kg

12 x 17

10 x 19

Bi Curls - 21's (7-7-7 w/EZbar)

21 x 5kg

21 x 10

21 x 7.5 :oops:

Incline DB hammer curls

12 x 6kg's

12 x 7.5's

6 x 10's

Cable curls

12 x 12lbs

12 x 30

12 x 30

Cardio: None

[poos_n_wees]

tues 19/9

quads!

Warmup: 5mins

Deep squats

12 x 50kgs

10 x 60

10 x 70

4 x 85

Leg press

12 x 3 plates

12 x 3 " + 10kgs

8 x 3 " + 15

6 x 4

Bulgarian DB lunges

12 each leg x 19kg's

** legs gave out after this

So I wimped out and did some...

Leg extensions

15 x 36kgs

15 x 40

15 x 60

Cardio: 1hr SS cardio

I am soo tired right now. Not that "Hrmm, I think I'm kinda sleepy" tired - but that really wary, bone tired.

Off to bed I gooooo

[poos_n_wees]

Thurs 21/9

hammies & calves

CDLs

10 x 60kgs

6 x 80

10 x 85

8 x 90

RDLs

10 x 30kgs

10 x 60

10 x 70

GMs

12 x 10lbs (preloaded)

12 x 40kgs

Unilat. lying leg curls

12 x 20lbs

12 x 30

9 x 40

Standing leg curls

12 x 12lbs each

12 x 18 "

Standing calfs

12 x 225lbs

12 x 255

12 x 300

12 x 300

Seated calfs

12 x 20kgs

9 x 40

9 x 40

Cardio: 20mins SS

My workouts haven't been that great lately - I need to get ma ass into gear! Missed out the DB step ups and my reps are all over the place :? Training a few ppl today so hopefully that'll get me motivated

[poos_n_wees]

Fri 22/9

vert emph.

I soo needed this workout.

Warmup: 10mins

Seated DB press - 4x10

10 x 10kg's

10 x 12's

7 x 12's

9 x 10's

Incline DB press - 3x10

10 x 14kg's

10 x 14's

10 x 14's

Lat pulldowns - 3x10

10 x 65lbs

10 x 80

8 x 95

7 x 95

Seated row - 3x10

10 x 4 plates

10 x 5 "

10 x 6 "

Rev. flyes machine - 3x10

10 x 3 plates

10 x 4 "

10 x 4 "

EZBar curls - 3x12

12 x 5kgs

12 x 10

12 x 15

Incline hammer DB curls. Invented by the Devil. - 3x10

10 x 6.45kg's

12 x 8's

6 x 10's

Unilat DB bi curls - 3x10

10 x 8kg's

10 x 10's

10 x 12's

Cardio: 35.36 mins on teh crosstrainer

[poos_n_wees]

saturday 23/9

rest

Cardio: 1hr SS

sunday 24/9

rest

Cardio: 1hr SS

monday 25/9

quads

Warmup: 5mins

Deep squats

10 x 50kgs

10 x 60

10 x 70

9 x 80

Leg press

12 x 3pps

10 x 4

10 x 4 + 10kg plate

BB Lunges

10 each x 30kgs

10 " x 40

10 " x 45

Leg extensions

12 x 120lbs

12 x 135

12 x 140

Some calves junk

Cardio: None

[poos_n_wees]

tues 26/9

vert push/pull n tris

Warmup: 5mins

Seated DB press

12 x 12kg's

12 x 14's

10 x 14's

8 x 17's

Lat pulldowns

15 x 75lbs

10 x 90

10 x 90

10 x 90

BB push press

10 x 15lbs (preloaded)

10 x 20kg bar

10 x "

8 x "

Pull downs (diff grip)

12 x 80lbs

10 x 90

10 x 90

10 x 90

** tri's n abs stuff **

Cardio: about 50mins SS

[2guns]

can i ask y u and yr training partner are hitting tris twice in yr training cycle?

are they lagging?

[poos_n_wees]

can i ask y u and yr training partner are hitting tris twice in yr training cycle?

are they lagging?

Of course u can. And yusssir, lagging bigtime. With more food, I've actually seen good gains in my tri's... finally!

[2guns]

so r mine abit, but they getting there

need bigger arms lol

[poos_n_wees]

so r mine abit, but they getting there

need bigger arms lol

Saw your arms at the Counties M'kau comp. Mine are about 1/8th the size of yours

OMFGGZZZ I did some cardio tonight. Just got back from the gym and have noticed that more and more ppl are wearing the teeny tiny singlets (about 5 sizes too small) and teeny tiny shorts.

Yes ppl, Summer. Is. Coming.

Training: Off

Cardio: *drumroll plz* 50mins SS

Oh, and I came home to my family eating KFC

[2guns]

Saw your arms at the Counties M'kau comp. Mine are about 1/8th the size of yours

mmk thanks for the ego boost!

chur!

[poos_n_wees]

thurs 28/9

Horiz emph & biceps

Warmup: 5mins

DB flat bench

12 x 10kgs

10 x 17's

10 x 19's

5 x 22's

BB bentover row

12 x 20kgs

10 x 40

10 x 50

10 x 45

Incline DB press

10 x 14kgs

10 x 17's

9 x 17's

8 x 17's

Seated row

10 x 5 plates

10 x 6

8 x 7

8 x 7

Pec Dec

10 x 3 plates

10 x 4

6 x 5

6 x 4.5

TBar row

12 x 20kgs

10 x 30

8 x 35

8 x 35

**Biceps stuff**

Cardio: 35mins SS

mon 2/10

DL Dom & calves

Warmup: 10mins

CDLs

12 x 60kgs

10 x 80

8 x 90

6 x 95

SLDLs

12 x 40kgs

10 x 50

8 x 60

Unilat. lying leg curls

10 x 12kgs

10 x 15

10 x 21

Harrop Curls (w/spot)

10 x BW

10 x BW

10 x BW

Calf machine press

15 x 73kgs

12 x 190

10 x 190

Standing calf raises

12 x 94kgs

12 x 106

12 x 136

Cardio: none

tues 3/10

vertial emph & tris

Warmup: 20min

Seated DB press

12 x 12kgs

10 x 14's

8 x 17's

8 x 17's

Lat pulldowns

12 x 75lbs

10 x 90

8 x 90

6 x 95

BB push press

12 x 20kgs

8 x 25

8 x 25

6 x 25

Assisted pullups

10 x BW

8 x BW

8 x BW

Lat raises superset w/front raises

10 x 6kg / 10kg plate

10 x 7's / 10kg "

8 x 7's / 10kg "

**Triceps stuff**

Cardio: none