The Way of the Samurai

[southernsamurai]

Trained delts/bi's yesterday:

Warmed on BB press but wasn't feeling it, so moved to DB's.

Will stick to these for now

DB: 20x10 *warm up*, 30x8, 30x7+1, 25x8+2, 20x12, 20x11, 20x10

DB laterals: 15x12, 15x12, 20x8+cheat reps-15x10+cheat reps-10x15 *did this for 2 sets*, 15x10x2, 12.5x12x2

DB rear delts: 10x12x2, 12.5x12x2

EZ bar curls: bar+10x20, barx15+15, bar+35x6+cheat reps, bar+20x10+cheat reps, bar+15x12- close grip curls.

DONE. Got taught these by Jap BB, get the bi's pumped up and attack with heavy weight 6-10 reps+ cheats.

Lats, hammys, bi's, delts are all sore lol

Tomorrow is quads+calves- can't forget to train em tomorrow :shifty:

[southernsamurai]

Today was quads:

Squats: barxlots, 60x10, 100x6, 125x6- balls deep ATG, 100x10, 90x12

Good form real deep!

LP: 6.5x10x5- felt easy, time to up it.

Hacks 1.5x8x5- just felt so fucked by now.

Felt a bit tired today, lats, bis, hammys sore lol

Few calves seated and standing

Tomorrow is chest, tri's

[southernsamurai]

Felt good today! Was most likely not enough sleep in the w.e being the reason why I was a bit crook yesterday.

Incline BB: 60x8, 60x8, 90x4 *will get more reps nek wek*, 75x8, 60x12, 60x9+2.. Quite fast paced

Dips: Chest was warm so did a reverse pyramid: 3chainsx6, 2chainsx8, 1chainx8, BWx7 Chest was so pumped it was ridiculous :shock:

Incline machine: 40x10, 45x8+2, 45x7+3, 20x20- focused on squeezing

Skullcrushers: bar+10x10, bar+25x8+2, +20x6, +15x10

EZ bar overhead extensions: bar+10x12, +10x10

Chest and tri's absolutely fucked....

Post w.o had a shake and small can of creamed rice, about 30-45min later had a sirloin steak and 200g white rice.

Tomorrow and Thurs is off then Back on Friday

[genetic freek]

Lol at rediculus pumps. What's your secret!

[southernsamurai]

Carbs brah :pfft: and not taking 3-4 min rest periods

Its most likely the amino acids I have during training (srs)

[southernsamurai]

Trained delts with the infamous Tomsammce! Stayed at his place etc GC!

Few rotator cuff movements

Seated DB press: 15x10, 20x10, 32.5x8, 32x5+3, 22/5x8+2, 20x8+2, 20x7+3

Felt a bit tired and drained

DB laterals: 7.5x12x3, 10x10x2

Leaning laterals: 7.5x12x3

Reverse pec dec: did 4 sets working up to 120lbsx8- rear delts pumped up

Plates raises: Big Tom's 10x10, 20x8, 20x7,20x5, 10x8 I go you go

Standing military BB press: 40x12, 40x10, 40x6+2- delts cooked

Good to train with the internet persona Big Tomsammce. Awesome delts on him, got lots of good advices.....

Met Hidetada Yamagishi and Rich Gaspari Friday night and Saturday noon!!!!

Had a fan fucking tastic w.e in Aucks, thanks to Big Tom for looking after me!

Met TLAF, big back to say the least and Tinytraps does he even.... TROLOLOLOLOL JK!

RAZZED AS f*ck HUHUHUHUHUHUHUHUHU! DL=TOOOOOO EASY SLUZZAS GONNA SLUZZ

[soundsgood]

The southern Samurai got a big wet one from a hotty for his birthday. Will Genetic Freak dare post the pic lol. She was Mirin you big time bro. :shifty:

Happy birthday bro! \:D/

[southernsamurai]

The southern Samurai got a big wet one from a hotty for his birthday. Will Genetic Freak dare post the pic lol. She was Mirin you big time bro. :shifty:

Happy birthday bro! \:D/

She made me feel :shifty:

Thanks a lot for coming mate, was a mean night even though I turned down that opportunity haha. Those ladies at the bar were classic!

You are one of the most humble guys I have ever met mate, and was stoked to have been able to celebrate with ya! Larger than life bro, motivated as ever. Like I said that's how big I wanna get :nod:

[southernsamurai]

Today was quads.....

Squats: 60x8, 100x8, 130x8- need to be more slower on the descent I think, 100x15, 100x12, 100x10- head felt so bad... Felt like I was gonna die/faint :shock:

LP: 5PPSx20x3, did a fourth set but was quite a long rest since I had to limp outside get some fresh air and puke :oops:

Will prob take it easy as advised by coach.... Going to change diet around too, see how that goes

[Big john]

shiiiiiiiiiiz bro...do you even reps? lolololololol

Squats and K-fry

win 8)

[southernsamurai]

Today was quads after a week off:

Trained probably closer to 90% today, easing back into it nothing stupid.

Few sets of light extensions to get blood into quads 30x12-15x3

Squats: 60x10x2, 100x8, 135x6, 100x15, 100x15 :shock:

Focused on slowing the descent down this time, really killed my quads with a closer stance- hams and calves were in contact. I actually felt the heavier set more than last week, so the slow descent might have done the trick.

The high rep sets killed my quads, was able to control every rep and got about 10 reps non stop and went to 3/4 lockout and just grinded the rest out.

Moved onto LP, kept it light- didn't want to go "heavy" as the headaches were coming back so decided to play it safe.

5PPSx10, 6PPSx10x5- easy

Hacks: 1PPSx10, 2PPSx6x5

That was quads done for today, took me under 40 minutes done and dusted, got a good pump and look forward to next week.

Nutrition was good today, just focusing on getting in the food and eating big.

The usual chicken/rice, creamed rice/shake post w.o, salmon and rice when I got home.

Tomorrow is chest/tri's/calves so will see how I go on that.. Moving to flat bench so will be interesting to see how I go!

[tinytraps]

How you feeling after the break bro?

[southernsamurai]

How you feeling after the break bro?

Good, mentally and physically better.

This week will just be easing into it 90% depending on how I feel on the day, listening to the body is key!!!!

[HarryB]

How you feeling after the break bro?

Good, mentally and physically better.

This week will just be easing into it 90% depending on how I feel on the day, listening to the body is key!!!!

Straight up... your mind is stronger than your body and if you don't pay attention to your body you can wind up worse for wear....

[southernsamurai]

Harry talking from his rocking chair Ha ha ha!

So true mate, as hard as it was taking the break I feel better for it now!

Quads are pretty sore, so have a feeling I did something right :pfft:

Today was chest/tri/calves:

Warmed up with some rotator cuff exercises

Flat bench: 90x7+1, 80x8, 70x8+1, 60x10 (reverse pyramid)

Warmed up to my heavy set then worked my way down, first time flat benching in 6 weeks, felt strong but a bit of a shock to the system if that makes sense

Incline DB: 20x8, 30x8, 30x6+2, 20x10- These felt good, chest was pumped and felt fatigued job done

Dips: BWx10, 1 chainx8, 1 chainx7, BWx8- last three sets were to failure.

Just did the first set to feel how heavy I could go on these. No way could I have done more volume, my chest was fried to bits! So about 10 work sets to failure.

Skullcrushers: bar+10x10, +15x8, +30x3+3 ( :oops: ) too heavy- I know I cant make big jumps on this movement week to week, 20x9+1, 15x10, 15x9+1

Seated Overhead Extensions (EZ bar): bar+10x10, +17.5x8+2- grinded them out more like a french press, 15x9-dropset to-10xfailure

Good session today, short and sharp! Will see how I feel next week in regards to progressing on the bench etc.

Eats have been good too, lots of complex carbs and protein!

[southernsamurai]

Today was back/hams:

Quads, chest and tri's are still sore :shock: have been eating big for recovery!

Pullups: BWx13, +5x6, +5x3, BWx7- back started to get pumped up

Deadlifts: 170x8 "heavy set", felt good- back got so pumped from this, got my shoulder blades right back and tried to squeeze the crap out of my back.

Seated rows: 54x12, 66x10, 78x10, 60x12, 60x10+2

These were good, full stretch and a big squeeze focused on getting a big chest and pulling right back!

Neutral grip pulldowns: Weight is in (lbs) 120x10, 130x8, 150x10, 180x6+2-120x10-80x15

Back was so fried by this point, glad I'm getting stronger on these since back needs to get a lot stronger- full stack should= big back

Ham curls: 24x12, 30x10, 36x8, 30x10, 30x10

Reverse hacks: 1PPSx10, 2.5PPSx8x4

Back and hamstrings were fried, have upped my food since I'm hungry all the time now- even wake up during the middle of the night starving so I usually have a shake when that happens.

Post workout meal was: 1 small can creamed rice, protein shake

30-40 mins later was steak and 1 cup rice

Got home had some steak/kumara and some quiche mum cooked \:D/

All in all a good back train, tomorrow is shoulders and biceps... and calves :shifty:

[southernsamurai]

Today was shoulders/biceps:

Rotator cuffsx3 sets

DB presses: 10x15, 15x10, 20x8, 20x8, 32.5x8 *good form* PB, 27.5x10, 22.5x8+2, 17.5x10+2.

Shoulders were getting pumped, happy as about the pressing! The 32.5's felt good, got 8 by myself which I'm happy with, nice and controlled too!!!!

Upright rows: 20x12, 25x12, 30x10, 35x10, 40x8+2, 45x8, 30x10, 30x10

Good pump on here, focused on keeping elbows high and pulling with the delts (no shrugging).

Behind the back cable laterals: 6x12x2, 12x10x3, 6x20

These finished the side delts off, got a good stretch and squeezed them up.

Rear delts: Cablesx15x2, DB:10x15x4

DB curls: 15x10, 17.5x10, 20x8

BBcurls: bar+10x15, +15x12, +20x10, +20x10

DONE AND DUSTED!!!!!

[southernsamurai]

Today was quads:

Head wasn't feeling 100% so did what I could and left it there

Squats: 60x10, 100x8, 140x6, 100x20, 100x15

Squats were good, will aim to get more reps at 140 next time I do them.

Kept my knees out torso upright and quads were feeling it :nod: The 100x20 and 100x15 pumped my legs up big time, used a heart rate monitor to see how high my pulse would get during squats- got 170-175 during the 20 repper :shock: sweating like a rapist in a playground too

LP: 2PPSx50, 4PPSx25, 7PPSx10, 7PPSx10, 7PPSx8+2

Just a few high rep sets for a change, then hit 7PPS for sets/reps which is a first. Will aim to hit more volume if I am feeling up to it

Seated calf raises: 20x20x2, 40x10x2.

Need to keep killing calves, got blood in there and thought I'd hit them with some heavy weight. They'll get trained again this week

Quads/calves done and dusted... headache started to cme back on so didn't push it any further, happy with what I did. Legs were jelly, short and sharp session.

Will see how I feel next week, might switch it up and do front squats for a change.

Chest/tri's tomorrow

[southernsamurai]

Today was chest/tri's:

Legs are pretty sore! Calves too!

Bench: Few warm up sets at 60 and 80kgs, work sets @ 92.5x5, 80x8+2, 70x7, 60x8+1 chest was fried!

Warming up felt a bit heavy so decided not to jump to 95kgs and go for 92 instead. See how I feel next week and adjust it then! Working down I focused on controlling the negatives a lot more and just exploding up with a massive squeeze in the chest.

Incline DB's: 20x10, 32.5x5, 25x10x2, 20x12- chest was pumped as hell

Dips: BW+1 chainx8, +2 chainsx7, BWx8, BWx7

Skullcrushers: bar+10x10, +15x8, +27.5x6, +20x8+1, +15x8+2,

Seated overhead ez bar french press: 10x10, 15x8, 20x8+2, 15x8+2, 10x15

Chest and tri's were cooked... Had a banana, two small cans of creamed rice and a shake.

Felt good, bring on back Friday! AW YEYEYE

[southernsamurai]

Today was back:

Pull ups: BW/6, +10/6 PB, +10x5+1, BWx7+1 Good pump then onto DL's

DL: Worked up to 180x7 PB Back was pumped, just kept going hard and got my chest through on all seven reps... just

Seated rows: 60x12, 72x8, 84x7-60x10, 60x9 Lats were pumped to bits, moved onto pulldowns

Underhand pulldowns: 120x10, 140x8+2, 140x7+3-100x10+2, 130x8+4

Lats fried.....

Was absolutely gone......

Will probably go for a 190 DL for reps next week depending on how I feel.

Tomorrow is shoulders, should be good.

BW was 83kgs this morn

[trainlikeafreak]

mean deads bro u got your 180!!

ps when will it be my turn for weighted pull ups :cry:

[southernsamurai]

Cheers bro! Yeah was surprised eh lol...

Haha when you're not triple figure BW weighted pull ups are easier! Hits the lats hard though, good stretch with the extra weight

[Android]

You make a mockery of my 220 singles at my body weight, damn you

And thankyou, it's motivation cheers mate good work!

[southernsamurai]

You make a mockery of my 220 singles at my body weight, damn you

And thankyou, it's motivation cheers mate good work!

Thanks Android! I was aiming for 5 but I kept going to failure :pfft:

Would love to see how much you can pull since you're sticking at the deadlifts, could be an idea to get some reputable PLers to have a look?

I get a good pump from deadlifts which is why I like them!!!!

Today was shoulders/bi's:

Seated DB press: Worked up to a heavy set of 35x6 PB, 27.5x12-15x10 OMFG pump, 20x12-15x7, 20x10

Felt strong, kept balance on these really feel them in the delts

Upright rows: 20x12, 30x12, 50x6+2- used some kick here but smashed my delts good, 40x10, 40x8+2-30x10-20x17 :shock:

DB laterals: 10x12, 12x12, 15x10+2, 15x8+2-10x10 1arm, 10x10 1 arm-6x15

Rear delts: 10x10x3 Cable rear delts: 12x15x3

DB curls: 15x10, 17.5x8, 22.5x6, 17.5x8+2, 15x12

1 arm cable curls: 12x12x4

Done and dusted, shoulders and biceps pumped!

[southernsamurai]

Today was legs (quads/hams):

Warmed up with the bar for 2 sets on squats just focusing on getting really deep and feeling the quads.

60x10, 100x8, 140x8 PB, 100x15x2- my heavy set sapped my energy, 2nd high rep set was the worst lol... got to 10 and had to did really deep to get the rest, repped it out went to 3/4 lockout and same again till I couldnt do any more. Depth was fine, quads were fried.. did 2 sets of front squats 60x10 just to focus on squeezing the quads hard fark me!!!!

LP: 5PPSx10, 7PPSx10x5 PB- Rest periods were between 60-90secs Just got the last two sets, quads felt like they were gonna explode, was absolutely shattered and decided will move onto hams as my quads were seriously too gassed to do anything else.

Hamstring curls: 30x10, 36x10, 42x8+5 partials, 30x8+5 partials, 30x7+5 partials.. Hammys were screaming and cramping lol... Didn't want to risk doing any heavy reverse hacks so moved to light good mornings

Good mornings: 40x8x5

Done and dusted, absolutely fried.......

See how I feel next week! Good quad session and happy with how it felt/strength progress

Tomorrow is chest/tri's/calves