The Way of the Samurai

[I Declare War]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

Have you tried doing them first-thing in your routine? If you keep the poundage sane (don't cheat too much) it hardly impacts on the back exercises.

[southernsamurai]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

It could be because this is the first time doing a back/bi split? Body should adapt soon! Was similar with tri's after chest, couldnt go as heavy but they are sore as FUAAAAARKKKKKKKK!

Will keep at it, as I don't see the point in changing it around as its only my first week on this split lol

[Monarchking]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

Have you tried doing them first-thing in your routine? If you keep the poundage sane (don't cheat too much) it hardly impacts on the back exercises.

Na I've never tried that. I ended up doing tri/bi. Would defiantly be a spin on things though

[Monarchking]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

It could be because this is the first time doing a back/bi split? Body should adapt soon! Was similar with tri's after chest, couldnt go as heavy but they are sore as FUAAAAARKKKKKKKK!

Will keep at it, as I don't see the point in changing it around as its only my first week on this split lol

Yea man you will love it! lol I just used the excuse, not to train them i think :doh: Smash it hard!

[HarryB]

I often do some biceps after back or triceps after chest. I won't treat it as my primary workout for that bodypart and my emphasis will be on getting a great pump and just squeezing the muscle. Usually only do one or two exercises though and just go by feel, I mean those areas are already warmed up so why not.

Not sure about doing biceps before back cos I'd be too fresh and would put too much into it, my back training would suffer for sure. But that's just me, I have relatively weak arms in terms of strength.

[southernsamurai]

I often do some biceps after back or triceps after chest. I won't treat it as my primary workout for that bodypart and my emphasis will be on getting a great pump and just squeezing the muscle. Usually only do one or two exercises though and just go by feel, I mean those areas are already warmed up so why not.

Not sure about doing biceps before back cos I'd be too fresh and would put too much into it, my back training would suffer for sure. But that's just me, I have relatively weak arms in terms of strength.

I'll go by feel next week, just want be able to give everything a hiding!

[bang_bang]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

haha I know this feel, today was the 3rd time I'd trained them in about 4 months gonna start smashing them though so hopefully ill get some good gains! Training like a bber yeah buddy!!!

i was also thinking this bro why do back/biceps then shoulders by themselves? I'm not worried though I'm down to smash whatever whenever haha i ended up doing hammys after you left

[southernsamurai]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

haha I know this feel, today was the 3rd time I'd trained them in about 4 months gonna start smashing them though so hopefully ill get some good gains! Training like a bber yeah buddy!!!

i was also thinking this bro why do back/biceps then shoulders by themselves? I'm not worried though I'm down to smash whatever whenever haha i ended up doing hammys after you left

You went well today mate, surprised you were able to handle the rest periods! Yeah might do 2 bi exercises next week, we'll play it by how we feel bro. Shoulders need a whole session bro, need round boulders!

lol how the F$%K did you have energy after that :shock:

Legs will be the test bro!

Lets grow some delts tomorrow!

[bang_bang]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

haha I know this feel, today was the 3rd time I'd trained them in about 4 months gonna start smashing them though so hopefully ill get some good gains! Training like a bber yeah buddy!!!

i was also thinking this bro why do back/biceps then shoulders by themselves? I'm not worried though I'm down to smash whatever whenever haha i ended up doing hammys after you left

You went well today mate, surprised you were able to handle the rest periods! Yeah might do 2 bi exercises next week, we'll play it by how we feel bro. Shoulders need a whole session bro, need round boulders!

lol how the F$%K did you have energy after that :shock:

Legs will be the test bro!

Lets grow some delts tomorrow!

i had my HEMO RAGE on!!!

We will be taking 5min rest periods for legs right...? :shifty:

Keen to smash shoulders! they aren't gonna know what hit them!!!

[southernsamurai]

Bang Bang: Next time bro!

Today was delts:

Warmed up cable rear delts: 6x10x3

Tried behind neck just to warm up but a no go for me, shoulders were clicking and joints weren't happy so decided to do BB press.

Seated BB press: 20x10, 40x10, 50x8, 60x8, 70x5+1 *Wanted 8*, 60x7, 50x8+1 *Shoulders felt pumped, rest periods were brief*

ROM was well below the chin and to full lockout, this kept nice tension on the delts and didn't bring my chest into it whatsoever.

DB Press: 20x8, 22.5x9, 22.5x7, 22.5x6- Touched delts at the bottom and up just short of lockout *Rest was about 60 secs* Delts felt like they were gonna pop

Standing DB side laterals: 25lbx10, 25lbx10, 15x8 *17.5x10-15x8+2-25lbx12 * Set up DB's so I could dropset asap *

17.5x9-15x8-25lbx10 Side delts were on fire and screaming! So pumped at this point could barely raise my arms to wipe sweat off my face

Behind the back cable 1 arm laterals: 6x10x2, 12x8x3

Shoulder press machine *facing the seat*

3plx10, 4plx8, 4pl8-3plx7 Got taught these by a good mate, very controlled and to keep tension on delts (side and rear). Side and rear delts were pumped and full of lactic acid

Delts done and demolished: Took about 45mins

Eats were the same as yesterday pretty much: Felt a bit flat this morning after morning walk so made sure I had plenty of carbs leading up to training, and a creamed rice after, rice+salmon for tea (now).

TP couldnt make it due to being held up at work, no probs there is always next week. Hope he doesnt miss legs on Monday as its gonna be intensity central :twisted:

[Shutupandsquat]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol

It could be because this is the first time doing a back/bi split? Body should adapt soon! Was similar with tri's after chest, couldnt go as heavy but they are sore as FUAAAAARKKKKKKKK!

Will keep at it, as I don't see the point in changing it around as its only my first week on this split lol

I know what you mean. Takes some getting used to. You still go a little over from time to time though, nothing to really panic about. I find it's better doing a back and bi kind of split because the larger muscles like the back have to be worked at a faster rate therefore a higher intensity.

[southernsamurai]

Today was legs:

Fuarkin hot day in the gym today, sweat like a rapist at a cop station :shifty:

First time squatting in a while too... Nek minit PB city

High Bar BBer Squats: 60x8, 85x8, 110x10 *was aiming for 10 just to work back into it* TOO EASY so went up to 120x6- to depth, TP said everything looked nice and deep.

LP: 5PPSx10, 6PPSx10x5- I go you go pattern, quads were screaming on this. Will up it to 6.5PPS next week and aim for 8x5- pushed through the heels and went nice and deep

SLDL: 60x10, 80x8, 80x6 *Hack machine was being used to decided to do hammys in between*

Hacks: 1PPSx8, 2PPS *too heavy for 8x5*, 1.5PPSx8x5 *either stay at this and go for 10x5 or move up to 2PPS and go for 8x5.

Form was back against the pad and toes pointing straight ahead- this kills the quads and isolates them very well I found anyway. Lots of guys at the gym sit the pad on their mid traps? can move more weight but I find if my back is right against the pad and support on upper traps this hits the quads a lot more which is what I'm after

Extension/Leg curl Superset:

42x20x5/36x10, 10, 10, 9, 8

Legs done in dusted in under an hour.

Hopefully next time will the hacks will be free so we can hit em right after LP. Quads felt like they were gonna pop, next session we will aim to up the pace and the weights :twisted: come at me bro!

Eats were good, kept the carbs high and protein too.

Feel so much stronger and getting way better pumps from adding more fats in the diet, thanks GF

Tomorrow is Chest/Tri's Yeah BUDDY!

[Android]

extra fats in your diet :wink: :wink: :wink: :wink: :wink: :wink: good ay, I hear ya bro, i hear ya :wink: :wink: :wink: :wink: :wink: :wink: say no more.

pics dude :shock:

[I Declare War]

yea post some pics! do it do it! :shock:

see if u compare to an nguyen in ur avatar. hes got an awesome physique imo. great balance

.

[southernsamurai]

LOL boys....

IDW: No I don't even know who An Nguyen is :?

Avatar is Hidetada Yamagishi.

Hopefully one day I can be as big and strong as you one day :pray:

[I Declare War]

Google him sometime.

[southernsamurai]

He is big but he is no Hide.

Hide would have to be THE BEST asian BBer of all time IMO

[HarryB]

He is big but he is no Hide.

Hide would have to be THE BEST asian BBer of all time IMO

Nice squatting...

Jason Huh is the biggest asian bodybuilder I have ever seen!!!

[southernsamurai]

He is big but he is no Hide.

Hide would have to be THE BEST asian BBer of all time IMO

Nice squatting...

Jason Huh is the biggest asian bodybuilder I have ever seen!!!

Thanks mate! Yeah he is massive! Can't wait to see him on the pro stage

Today was Chest and triceps!

Legs quite tender from last night!

Incline BB: 60x8, 85x5+1 *will aim for 8 reps next week*, 75x7, 65x8

Flat DB: 25x8, 32.5x8, 32.5x6+2 *Might go up to 35 next week, see how I feel*

Dips: BWx12, 7+1, 6+4- Chest was ridiculously pumped here, TP's form was good as he said his chest was pumped to bits

Incline machine press: 2PPSx10, 2PPSx6+2, 1.5PPSx10+3- Insane pump on the chest

Flat DB flyes: 12.5x10x4 straight-ish arms and stretching the pecs really well, good to finish them off!

Overhead DB French Press: 32.5x7, 6+2, 6+1 *Will stay with this and aim for 8x3-4

Skullcrushers: bar+10x10, +15x8, +20x8+2, +15x9, +10x10

*triceps were screaming*

Giant set pushdown: 48x8-42x6-36x6-24x15 :shock: insane pump

Good day in the office! TP was smashed as well.

Off day tomorrow.

Back/bi's Thursday

Lot more intense then last session, way stronger. Wanted to use the cables but they were taken, so did flyes.

[tinytraps]

High Bar BBer Squats: 60x8, 85x8, 110x10 *was aiming for 10 just to work back into it* TOO EASY so went up to 120x6- to depth, TP said everything looked nice and deep.

Nice squats there bro! Will you look to go up in weight or reps next week! definetley looks like a 160 hi bar there :nod:

[southernsamurai]

High Bar BBer Squats: 60x8, 85x8, 110x10 *was aiming for 10 just to work back into it* TOO EASY so went up to 120x6- to depth, TP said everything looked nice and deep.

Nice squats there bro! Will you look to go up in weight or reps next week! definetley looks like a 160 hi bar there :nod:

Thanks mate! Not too sure yet, will see how I feel on the day.

I go by auto reg, just instinctive training and how I feel warming up etc

[genetic freek]

Are u leaning fwd in the dips? Elbows out take tris outa it.

[genetic freek]

Very detailed training log nothing missed. I do notice no calf training. Weak points get weaker if not trained.

Just saying

[southernsamurai]

Are u leaning fwd in the dips? Elbows out take tris outa it.

The way you taught me bro. Elbows out focusing on squeezing the chest, don't feel it in the tri's at all.

Very detailed training log nothing missed. I do notice no calf training. Weak points get weaker if not trained.

Just saying

:shifty: Yeah I'll train them on Friday with delts, and on Monday with quads/hams.

2x a week hard be enough eh?

[southernsamurai]

Today was shoulders/calves: Legs were too sore today to be able to do tbars or other rows lol, could barely straighten em... TP was worse off :pfft:

Seated BB press: 40x10, 50x8, 60x6, 70x5 :? same as last week, 60x8, 50x10+2

Seated DB press: 20x8, 25x7, 25x6, 20x7

Standing DB laterals: 25lbx10x2, 40lbx10x2, 20kgsx8-10@ absolute failure+ cheat reps (10-12) so total of 18-20 reps, 2nd half was rugged and just threw the dbs up leading with the elbows trying to hod them at top. Extreme pump and burn

Cable laterals: 6x20x2

Seated machine press facing the seat: 54x10, 60x8+4

Calf raises: 60x15x2 *standing*

Toe presses on LP: 3x1PPS *30+reps* focusing on squeezing

Felt quite flat today, was eating enough- couldnt been not enough sleep?

Will smash it next week, 6-8 reps :pray: on 70kg BB press! If progress stalls again I'll switch to DB as the main!

Tomorrow is back/bi's