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The Way of the Samurai

southernsamurai

By southernsamurai
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southernsamurai Member

southernsamurai

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Today was back and biceps:

Pull ups: BW: 12, 8, 5- Made sure every rep was a full stretch which made things a lot harder, aiming to get 30+ total reps next week. BW is going up so glad reps are still there! Good pump to warm up

Underhand pulldowns: 100x10, 120x10, 140x8, 150x6+2, 130x7+2 (all in lbs)

This exercise will a staple in my routine, felt very good- can get a full stretch and an awesome squeeze in the lats!

Tbar rows: 2x10, 3x8, 4x6+2, 4x6+2- good to go heavy on these, TP said form didn't fall apart and I was able to squeeze a bit on the heavy sets.

Will go up in reps next week

One arm cable rows: 18x8, 24x8, 30x8- awesome stretch and pump on these. Will keep these in the routine. Lats were extremely pumped!

Preacher curls: bar+10x10, bar+15x8, bar+20x6+4, bar+ 15x10+2, bar+15x8+4 good pump on these, just working on the peak :pfft:

Seated hammer curls: 12.5x10, 12.5x10, 12.5x9, 12.5x8- all sets to failure, forearms and biceps felt like they were gonna burst!

Todays eats were:

M1: 4 vogels, 100g yogurt, 4 eggs and a shake shortly after

M2: Brown rice+ 200g chicken breast and olive oil as I ran out of mayo and sauces

M3: White rice+ 250g sirloin steak+ broccoli

M4: Can of creamed rice+ 30g whey

M5: White rice+ 200g lamb steak

M6: Salmon+ some rice+ broccoli

M7: 3 eggs+ steamed green beans

Quite happy with today's session, went "heavy" and got a good pump. Was satisfied after that session. Might do some more sets on pulldowns next time?

Off for the weekend and back on Monday with legs! Mine are still sore from Monday :oops:

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southernsamurai Member

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Today was quads:

Decided to split quads and hams now. Found it a lot better today, was able to give quads 110% without having to worry about saving energy for hams. Will do delts/hams this week, as suggested by coach- personally think its better too.

Squats: 60x10, 100x8, 120x8x3- Last two reps of last two sets were grinders, so got to 5-6 non stop, took a few breaths then repped out. Made sure I hit depth on reps as TP said it was good. Will move up to 125 next week. Shit this was hard! Quads were feeling it already!

LP: 5plx10, 6.5PPSx 8, 8, 8, 8, 7- quads were screaming here, will up the reps and aim for 10x5 next week

Hacks: 1.5x10, 8, 8, 8, 7- Holy crap my quads were smashed from squats and LP, went for 10 on the first set felt like a tonne so stuck to 8. Will go for 10 next week.

Hacks: No weightx20x3

Extensions: one set of 40 reps to failure

TP was doing 100 reps to failure on the extension, I didnt wanna lose my leg pump so decided to do lots of reps on the hack :shock: the pump, was very very hard to do these at the end of the session esp since I just did hacks with weight.

Satisfied about squats and LP going up! Want to get that 6.5PPSx10x5!!!!

All this volume is killing my quads, and jeans are getting tighter (no homo) \:D/

Tomorrow is chest/tri's: Come at me incline BB :twisted:

85x max reps hoping for 8!!!!

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southernsamurai Member

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Today was chest/tri's:

Incline BB: 60x8, 85x7 *2 more reps than last week* Goal was 8 but progress is progess :nod: 8+ next week :twisted: 75x6, 65x7- chest was pumped as. my top set smashed me! :shifty:

Flat DB: 25x8, 35x5+3, 30x6+4, 25x7+3- tried to go heavier on these lol chest was quite gassed from incline. Will either hit more volume on these at a lighter weight or go for 35x6-8 next week!

Dips: 12, 9+3, 7+3 pumped to bits, felt like chest was going to explode :shock:

Incline machine: 30x10, 30x9+1, 30x8+2

Incline flyes: 12.5x10x4

Skullcrushers: bar+10x10, bar+20x8, +20x7+1, +20x6+4 aiming for 8x3 next week! Tri's were pumped

Overhead cable extension (straight bar): 30x10, 36x10, 36x8+4, 36x6+4

Mean stretch on these! Tri's were loving it :nod:

Good session today, stoked to have smashed my incline goal today- obliterated my chest heaps! Quads are so sore :oops: All that volume is smashing my quads!

Felt a bit flat during the day, but felt all good once I got some food down.

Tomorrow is off, Thursday should be back/bi depending on how the quads are.

Will aim to focus on form and really get good contractions as my lats weren't too sore last week.

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southernsamurai Member

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Keeping on climbing bro, nice work. Slow and steady.

Thanks mate! Strength is slowly increasing :D

Today was back/bi's:

Was meaning to do delts but warming up with pressing warm ups felt a bit heavy so left it there and decided to hit back.

Pullups: BW/13, +5x5, BWx6- will prob start with +5 next time.

DL: top set of 160x8 felt moderate

Underhand pulldowns: 100x10, 130x13+2, 130x8+3, 120x8+4

Close grip pulldowns: 100x8+2, 100x7+3-DS-80x8 squeezing the crap out of my lats

Seated WG row: 36x10, 42x9+3, 42x8+2, 36x8+2- trying to hold the contraction

Lats were absof-ing-lutely cooked! Got a good pump. Went a bit lighter and focused on form since my lats havent been getting sore lately.

EZ bar bicep curls: 35x12, 40x8+4, 40x8+2, 35x10+5 swings/slow negatives

Cable con curls: 12x12, 18x12, 18x10, 18x8+2- biceps were absolutely pumped

Not a bad session today, eats were the usual. Quads are damn sore today :pfft: so was happy I could get the 160x8 DL.

Tomorrow will be hams/delts.

Feeling goooooooooooooooooood

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southernsamurai Member

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Today was delts with the usual TP:

Warmed up rotator cuffs a bit

Seated BB press: 40x10, 50x8, 60x6, 70x6 PB *12.5 kgs off repping BW*, 60x10, 50x12- delts were pumped and set the pace here

DB press: 20x8, 25x10, 27.5x7+1- will start on this next week, 22.5x9+2

Pumped to bits

DB laterals: 12.5x10, 15x10x2, 22.5x8+reps just went animal till I couldnt lift elbows up anymore- dropset- 15x8+4- absolutely pumped, fried to bits

Machine press: warm upx10, 60x9+3, 60x8+4, 54x8+4

Cable laterals behind back: 6x10x4

Rear delts: 6x12x2, 12x10x2

FUARKED :shock:

Goal is 70x8 next week, felt really good today

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southernsamurai Member

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Today was quads:

TP and I absolutely smashed it! All done and dusted in around 50mins

Front squats: barx10, 40x8, 50x8, 60x8, 70x8, 80x8x3 PB *just under BW* Used the GetStrength front squat harness that was lying around since I wanted to give it a go. Would love to eventually get 80x8x5. See how I go

Definitely feel fronts 10x more in the quads than back squats- each set at 80 was balls deep, the harness def made it easier to focus on depth etc without having to worry about the bar rolling forward etc. Will see if I can go "heavy" without the harness.

LP: 6.5x8x4, 7+1 on last set- quads were very pumped from the front squats :shock: 4th set was balls to the ball really had to dip deep to get my 8 reps on set 3/4. Told TP we'll move onto hacks but he suggested I should take 60secs to get my breath and go for a last set lol so I did. Quads literally felt like they were going to pop at this stage

Hacks: 1plx8x6, 1plx15? absolute failure- I wanted to be safe on these, as my quads were so fatigued. So on last set TP said to go all out, went for a 16th rep and couldnt come back up :oops: :pfft:

Limped over to the extensions: went from 42-30 and did about 4-5 sets all to failure. Very cooked :shifty:

Finished with seated calf raises: 20x15, 35x15+5, 35x15+5-dropset- 20x12, 20x15

Quads and calves were absolutely toast.

Very happy with progress. Want to nail the 6.5PPS on LP for 10x5 soon :pray:

Eats were good, kept the carbs moderate before hand as I woke up late (no uni today) so had a vita fresh (40-50g carbs during training+10g BCAA) and 30g protein+50g dextrose, a sirloin steak wrap post w.o. Going to have a roast lamb meal with kumara in 10 mins.

Gave it my all and couldn't have done any more :nod:

Tomorrow is chest/tri's

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genetic freek Senior member

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I think that might be a bit to much volume,

Heavier and less sets - more failure.

Just think where you are at right now your quads can't take that annihilation week to week. Might be better to use a workout like this to break Plato.

I also think some whole foods post workout might be a good option instead of drinking it all. Banana is cool or creamed rice. Then you can still keep the carbs light at night if you are worried about fat gain.

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southernsamurai Member

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Chest/tri's today:

Felt a bit tired/flat today, havent been able to sleep lately :?

Incline BB: 60x8, 85x7- same as last wk, felt quite heavy, will assess next week and make a decision based on how I feel, 60x11+2- real slow and just focus on squeezing the chest

Flat DB: 20x10, 35x5+1, 20x12- real slow focusing on contraction.

Dips: 1 chainx8, 1 chainx6+2, BW/8+2- felt good, chain pulled me forward and hits the pecs real hard

Incline machine: 30x10, 40x8+2, 40x7+3

Incline DB flyes: 15x10x3- mean stretch and squeeze

Skullcrushers: bar+10x10, +22.5x12, +20x8+2, +15x12- tri's were absolutely pumped

Standing OH cable ext: 24x10, 30x10, 36x8+2, 36x8

Cable pushdowns: 24x50, 36x15x2

Absolutely cooked! TP had a shoulder niggle so didnt do chest work so just helped spot me etc (GC!!!!) and did tri's with me at the end.

Think I need to hit some more food and get more rest/sleep.

Back with a mate tomorrow, should be intense! :twisted:

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southernsamurai Member

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Today was back:

:shock: :shock: :shock: :shock: :shock:

Trained with a mate as I'm gonna be away on Friday for the usual session.

DL: Double over hand+straps: First time doing these before with no belt and with this grip lol....

100x12, 120x12, 140x8, 140x7 *just*, 100x10 HOLY BACK PUMP :shock:

Kept the tension on the back, squeezing the shit out of every rep shoulder blades all the way back! Not bouncing deadlifts lol

Seated close grip row: 54x10 *got my mate to check form etc*, 60xfailure, 66xfailure, 78/84 cant remember?xfailure - all sets were 10+ reps, last few sets were the hardest since back was crazy super pumped

Neutral Grip PD: 120x12, 140xfailure (10?), 150xfailure (8+4), 160xfailure (6+4)

DONE......................

ABSOLUTELY FUARKKKKKKKKKKKKKKKKKEEEEEEEEEEEEDDDDDDDDDDD!

Lats are going to be sore as! Tomorrow off and Friday off, Sat training again yeah BUDDY!

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Today was a solo shoulder train:

Felt a bit tired so went for more of a pump session kind of thing just to fatigue the muscles and get lots of blood moving to my shoulders.

Started on BB press but warming up felt heavy so decided to work on DB's today and hit some volume:

DB press (seated): 20x10, 25x10, 25x10, 25x8, 25x7-17.5x5 (dropset)

DB laterals: 12.5x12x2, 15x10x3- 10x10x1 *single arm raises as a dropset*

Delts felt pumped here, just went for the volume with short rest on these, 15x10x3 was quite hard- focused on holding the dumbbells up and lowering them down slower than usual

Seated machine press (facing machine): 6plx10, 7plx10, 8plx8+1-6plx8 dropset

Behind back cable laterals: 6x12x6- all sets back to back just focusing on stretching the delts and getting a big squeeze at the top

Wide grip BB upright row: barx15, barx14, barx12, barx11

Did these quite strict, find these easier on my shoulders, pull elbows high just above nipple level.

Nothing too special!

Will rest up and be back next week :twisted:

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southernsamurai Member

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Today was chest/tri:

Hit some PB's today, felt good and pumped up well.

Incline BB: 60x8, 60x8, 87.5x6 PB *Got 85x7 last week so thought I'd go up by 2.5*, 75x8, 65x11+2 Went heavier on all sets today!

Flat DB: 20x10, 25x8, 35x5+1, 25x7+3,

Dips: BW+2 chains/8+2, BW+1x7+3, BWx8

Flyes: 3x10x15- wanted to go hard today as I felt like I had the energy so tried to go heavier on everything that I could. Might drop flat DB and focus on smashing the dips!

Skullcrushers: bar+10x10, bar+25x6+4, +20x6+4, 15x8+2, 10x12- pumped to bits! Need to grow some big thick tri's!

Seated overhead ez bar extensions: bar+10x10, bar+10x9+1

DONE..... Cooked in less than an hour......

Had a creamed rice and a shake right after, and chicken/rice not long after that- till the bloat from the shake went away etc

Felt good today, breaking new ground on incline and dips.

See how I go next week, might give 90 a crack if I feel up to it- another 2 weeks on incline then move to flat bench depending on progress.

Tomorrow is off, maybe Thurs too and Friday back, Sat Shoulders.

Have been doing cardio 3x a week on the bike

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southernsamurai Member

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Today was back/hams:

Had a huge night last night lol only got 4 hrs sleep and had my first meal at 1pm....

Pullups:Wide: BWx12, +5x5, BWx6

Close: BWx5, BWx4- held the contractions at the top, full ROM and big squeeze.

DL: 100x12, 120x12- went dbl overhand and straps as warm ups felt heavy, will go heavy next time if I feel up to it.

Seated row: 54x12, 66x12, 84x7- felt bit heavy- dropset- 66x10-34x15

Wide neutral pulldowns: 80x15, 100x12, 130x10, 140x8

Felt good today considering lol

Hamstring curls: 30x10, 30x10, 30x9-24x8

Reverse hacks: 2PPSx10x4

Hammys were pumped lol, will see how I go in the coming weeks and adjust as needed.

Tomorrow is delts/bi's/calves

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