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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 chest/tri's:

Felt flat today, shit pump.....

Bench: few warm up trying to get blood in the chest.. then worked up to 95x4 PB, 85x6, 70x8+1

Bit annoyed that I couldnt get the desired pump, maybe more food/carbs?

Incline DB: 20x10, 30x8, 30x6+2, 25x8+2, 20x8+3

Just tried to make up for the flat bench and keep the reps a bit higher and get a better feel.

Dips: BWx8, +2chainsx8+2, +2 chainsx7+3, BWx8+4, BWx6+4

Something just wasnt feeling right in terms of pump.

few sets of skullcrushers and overhead extensions, nothing heavy just did 5 second negatives on some sets to really feel them.

Was pretty gassed/tried after that, will take my ZMA's tonight and get some good sleep.. rest up the next two days and smash back on Friday!

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southernsamurai Member

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Repping out at over 2xBW deadlifts, good shit. Loving your leg trains as well, just sticking to the basics and smashing it hard :clap:

Thanks mate :) Just keeping it simple!!!!

Today was a good back session:

Pullups: BWx8, 2chains (10kgs)x8 PB, 2chainsx4.5, BWx6- called it quits there as reps were dropping a bit too much for my liking so moving on to DL's. Lats were nice and warm!

DL: Worked up to a heavy set of 190x5 PB

Felt good and locked out every rep, shoulders right back.

Wide neutral pulldowns: 130x12, 160x8, 190x8+2-130x10+2-100x10+5

Decided to switch the order today, did a triple drop on these got an insane pump, just kept the tension on lats and kept it going til I failed and got assitance when needed.

Seated rows: 60x10, 66x12 :oops: woops thought it was 78 :shifty: , 78x10+2, 84x6+2- last set was a bit rugged and decided to move on to tbars.

Tbar rows: 1plx12, 2x10, 3x8, 2.5x8, 2x10.. Back was fried.

Happy with the session, did less sets than usual just went heavier today.

Tomorrow is shoulders/tri's/calves

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southernsamurai Member

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Shoulders:

Warmed up with a few sets of rotators:

DB press: Worked up to 37.5 but was too heavy. Only got about 4 and half hrs sleep this morning could be why.

Decided to grab the 30's and rep out with some triple drops:

30x9+1, 20x7+3, 15x7+3

27.5x8+2, 17.5x6+2, 12.5x6+4

Delts were burning

Upright rows: 15x12, 35x12, 45x9+3, 45x7+5,45x6+4-35x7+3, 25x17+3

Mental state was a bit shot from the first movement so didnt go heavy, decided to just go to failure at a working weight and used some kick on the + reps. Good burn

Tri set: DB laterals: 12.5x15, 12.5x12+3, 8x15

Behind back cable laterals: 6x16+4, 6x14+6, 6x8+4

Cable rear delts: 12.5x20, 12.5x20, 12.5x16+4

Got a good pump from this!

Finished with machine press (facing machine): 24x10, 30x10+2, 30x8+2-12x3+4. Shoulders were burning!

Did some calves to finish

Going to switch back to BB next week, should be good. The BB presses really hit my shoulders hard! Triple drops come at me :twisted:

Quads/calves on Tuesday, hopefully lower back recovers by then... Very tender atm!

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southernsamurai Member

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Today was quads

Lower back still a bit tight from deadlifts so did front squats today.

Front squats: 40x10, 60x10x2, 80x10x4- :shock: was hard as quads were burning!!!! Rest was about 60-90 sec between sets.

LP: Decided to increase reps this time

7PPSx12x4 This killed me even more, first two sets were ok, last two sets just got the reps. Will up it to 7.5PPS next week, just trying to keep the ROM good at this point and hit my quads hard.

Was shagged by now, struggle to get to the hack machine but wanted to empty the tank.

Hacks: 1PPSx10- nice and slow, *2PPSx7, 2PPSx6, 2PPSx5+1, 1PPSx15*

Sets in the asterix were all taken to failure, quads were pumped to bits, could barely walk.

Extensions: 30x20+10 partials just kept moving it till I couldnt, 30x15+6

Done and dusted, absolutely pumped. Stretched quads out for 5mins had shake+dextrose and left.

About to have dinner now: Roast beef+rice/veges

Tomorrow is chest/bi's/calves

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southernsamurai Member

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Quads are pretty sore, tomorrow is going to be the worst :oops:

Today was chest/bi's:

Bench: Worked up to 95x4+1 :? same as last week, first three reps were easy as then all of a sudden 4th felt like a tonne.... 80x8+1, 75x6+2

Didn't see the point in doing a 4th set on the bench so decided to move to incline DB's...

Incline DB: 20x10, 35x7+1 PB Redeemed myself from my bench, 30x8-20x6+4-15x5+3 (triple dropset). Chest was pumped and A LOT better than last week, stoked with my DB on incline DB's too.

Dips: Decided to do reverse pyramids today: BWx8, BW+4 chains (20kgs)x5+3, +3x6+2 (15kgs), +2x6+2 (10kgs) jumped off took the chains off and got 20 breathes back on and started dipping BWx4+4

Chest was destroyed so moved onto biceps

EZ bar curls (strict): 20x30, 30x12, 35x8+4, 40x8+2, 20x25- close grip.

Pumped the biceps up with high reps first then smashed them with *heavy* weight. The plus reps are when TP just kept me moving.

Biceps were absolutely pumped!

Had to shoot off right away as had a class.

Might get a massage tomorrow and do some cardio.

Trying to decide which shows to do next year atm :shifty:

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southernsamurai Member

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Oh yeah show time!

You going along to ChCh one that SG and Rigger are going in to watch mate?

Yes mate I will be going to watch. You coming down?!

Would be good to see what the line ups are like for each class.

Tomorrow is chest/bi's/calves

Oh really :P

I trained abs today brah, 3rd time in 3 weeks must be an eastside record lol.

Enjoy training with our resident mass monster on Friday :pfft:

LOL! Rakich brah?

Sweet as brah, I will. Its going to be a raging session for sure, maybe uncensored with lots of expletives LOLOLOLOLOL!

Going to leave my music on so no one tries to change it HAHAHAHHA!

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southernsamurai Member

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Today was back and some bi's with the resident FREAK!

Pull-ups- wider than usual: BWx8 just to warm up, +10x6+2, +10x5+3, behind neck BWx4+4- these got my lats pumped to bits..... the FREAK spotted me up to the top, first time doing these felt awkward but smashed my lats.

DL: 190 felt relatively easy last week so decided to have a crack at 200 just to finally hit that number lol.

Worked up to 200x4 PB BW was 83 this morn too. Back was pumped from the pull ups which was good, wanted over 6 reps but happy with the result. No deads next week, body needs a break!

Close Pulldowns: 160x8+2, 180x5+3-120x8+2 PUMPED!

The FREAK told me just to move the weight, get a huge stretch swing if I have to and squeeze it at the bottom and damn my lats were fried!!!!

Few sets on lying cable curls and DB preachers

Both using dropsets

Will probably be a regular thing training back with the FREAK...

His style was heavy weight+cheating+dropsets and not so much volume.. One of the biggest backs I've seen IRL...

Tomorrow is delts/tri's bring it on HUHUHU! :twisted:

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southernsamurai Member

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Today was shoulders with bang bang

Warmed up rotators

BB press: Worked up to a heavy set of 75x5+1 PB, 65x8, 55x10, 45x12+3- this set was hard as, felt light but lactic build up was crazy, rest periods were short.

Smith machine BTN press: +10x12x3, was cautious on this one as its a new movement. Went around below ear level, side delts were pumping up well.

Moving on to cable behind the back raises: 12x12x2, 18x6+2, 12x8+2

Did a crazy high rep side raise:

5kg platex35+5-2.5x30+5, 15kg plate front raisex20 reps (all back to back)

5kg platex30+5-2.5x25+10, 15kg plate front raisex18+2 reps

5kg platex20+5 reps-2.5x20+10 partials+10 assists, 15kg plate front raisex15+5 crazy pump, shoulders blew up hard

Cable rear delts: 12x15-20x4 (failure on all sets)

Delts done and dusted, good variation. Will vary the raises again next week. Happy with strength, delts feel like they are growing.....

Quads are still sore from Monday.... 6 day doms FML!

Quads/calves again on Monday, look forward to it :shifty:

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southernsamurai Member

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Today was quads/calves:

Lower back was a bit tight from deads so decided to do front squats again:

Worked up to 85x8x5 *90secs rest*. Felt strong and got all my reps, will be back squatting next Monday as I won't be doing deads Friday so should be fresh!

LP: 5/10, 6/10, 8PPSx8x5 Was damn hard on these, focused on pushing through the heels, quads were screaming. These killed me, felt strong and rom wasnt compromised.. pump wasnt as good as last week :shifty:

Hacks: 1PPSx15, 2PPSx8, 2PPSx7+1-dropset-1PPSx12 OMFG :shock: TP asked me if I feel like a drop so told him yeah why not :shifty: kept smashing the reps out, could barely contract quads at the 8 rep mark but just grinded my way through to 12... took about 90 sec rest and grinded out 10 reps at 1PPS continuous then got out another 2 reps.

Calves: Seated calves: Feel like these hit my calves better, 20x20 *3 sec squeeze at the top*, 20x20 *same squeezing for 3 secs*, 20x15 could barely contract calves by this point

Toe press: 2PPSx20, 2PPSx15, 1.5PPSx18 OMFG PUMP!

Done and dusted. Happy with the strength, just not as pumped as last week could be to do with food as only had 3 meals before training where as I had 4 last week.

Discussed with coach and I need to be hammering calves seriously to get them hard, my quads are becoming harder with the intense training... Need to smash my hammies as well.

Chest tomorrow!

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southernsamurai Member

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Today was Chest/tri's:

Felt pretty flat today....

Bench: Wanted to rep out today so got 80x12 on bench and moved onto incline DB's

Incline DB: 25x8, 30x6, 40x5+1, 30x8+2, 25x8+2

Felt flat lol

Dips: BWx8, +4 chainsx7+1 PB, 3 chainsx6+2, 2 chainsx8+2-BWx4

Finished off with flies

Did a few sets of skullcrushers nothing special, and 3 sets on pushdowns felt like a long ass session but was under an hour just felt like was dragging on and on

Probably not enough sleep

Tomorrow will be an off day and back on Friday

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HarryB Veteran member

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Today was Chest/tri's:

Felt pretty flat today....

Bench: Wanted to rep out today so got 80x12 on bench and moved onto incline DB's

Incline DB: 25x8, 30x6, 40x5+1, 30x8+2, 25x8+2

Felt flat lol

Dips: BWx8, +4 chainsx7+1 PB, 3 chainsx6+2, 2 chainsx8+2-BWx4

Finished off with flies

Did a few sets of skullcrushers nothing special, and 3 sets on pushdowns felt like a long ass session but was under an hour just felt like was dragging on and on

Probably not enough sleep

Tomorrow will be an off day and back on Friday

It's just one down day bro... today is another day!

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genetic freek Senior member

genetic freek

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Today was Chest/tri's:

Felt pretty flat today....

Bench: Wanted to rep out today so got 80x12 on bench and moved onto incline DB's

Incline DB: 25x8, 30x6, 40x5+1, 30x8+2, 25x8+2

Felt flat lol

Dips: BWx8, +4 chainsx7+1 PB, 3 chainsx6+2, 2 chainsx8+2-BWx4

Finished off with flies

Did a few sets of skullcrushers nothing special, and 3 sets on pushdowns felt like a long ass session but was under an hour just felt like was dragging on and on

Probably not enough sleep

Tomorrow will be an off day and back on Friday

you keep saying your flat...

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southernsamurai Member

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Today was back and bi's:

Wide grip pull ups: BWx8, BW+10x8+2, BW+10x4+4, Behind neck FRx6

Close pull downs under hand: (pounds) 140x8, 170x8+2, 190x7+3-130x12, 130x8+2

Tbar rows: 2plx10, 3plx8, 3.5plx8+2-2plx10-1plx15 back was pumped hard!

Lying cable curls: 24x10 close 8 wide, 30x8 close 6 wide-18x10 close 8 wide

DB preacher curls: 12.5x8+4, 10x10+2

Con curls: 10x8+2

Done and dusted... Short sharp and to the point, the pull ups pumped my lats up heaps! Pulldowns heavy and just pulled the weight trying to squeeze at the bottom, getting a big stretch at the top.

Good pump, felt nice and strong. Happy with how things are progressing, lats were feeling it!!!!

Bi's were cooked from the back work too :oops:

Had 1 cup oats and protein powder after training (INB4 Rakich etc etc)

Tomorrow is shoulders

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Today was delts and tri's.... Mean session!!!!

Seated BB press: worked up to 75x5 *same as last week, not too fussed* smashed my delts working down, 60x11+1, 60x9+1 dropset 40x8+4 shoulders were pumped and ready for the onslaught ahead

Cable upright rows: A good mate of mine showed me these, smashes side delts real well! 18x20, 36x20, 48x11+4, 54x8+4-36x8+4-24x10+4

Pumped, full ROM stretch at bottom and pulled high with elbows trying to squeeze my side delts

1 arm db laterals: 10x12, 15x10+2, 17.5x8+4

Lying db raises *on side*: 4x12, 6x10 Just kept it tight and delts were on fire

Rear delt cables: 12x20x2, 18x10+2

Skullcrushers+CGBP: 35x10+10, 35x8+8, 30x8+7, 30x7+6- tri's were burning + reps were CGBP

Pushdowns: 48x 8-12 to failure for 3 sets with a drop to 36x10 on the last one... Pumped and out of the gym.....

Resting up in the w.e and back next week

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