BANG's journal

[BANG]

rack shrugs

60kgx8/8/8/8

been practising these at home working my way up to learn hang clean.

box squats/parralel

60kgx15

80kgx15/12/12/12

first time trying these thort id start doin em as my rear&hams are lagging in size and strength and read it helps with form.didnt reaaly feel it in hams think il keep it light with high reps to get the feel and form sussed

skipped deads today backs abit sore

bentover row

60kgx12

90kgx8/8

skipped benching 2 coz couldnt b fukd biarch of a day at work 2day! :naughty:

[Old Bull]

mon

supposed to have powercleans before squats but still practising form

cant get bar into rack position arms arnt flexible enough any tips?

Bang,

If you have access to a power rack set one of the pins at the clean height, put your hands underneath like you have finished the clean and then stretch and try to raise your elbows. Do one or two sets of 3 - 5 see how that goes do it before you start and after you have finished.

OB

[BANG]

cool will give it a go Oldbull

[BANG]

first day back weak and shaking all over the place.lol

chest/tris/4 arms

Flat bb bench

60kgx12

70kgx10

80kgx6

incline db press

20kgx12

22kgx10

22kgx10

dips

bwx4.lmao

3x machine dips x10/10/9

incline flyes

8kgx12/12/12

flatbar pushdowns

stack x 12/10/8

skullcrushers

20kgx5

10kgx10/10/10

seated db raises

6kgx10

8kgx10/10

rope press downs

16x10/10/10

overhead rope presses

12x15/15/15

bb forearm curls

15kgx50/20/15

wrist roller

3 sets

hammer curls

16kgx15/15/15

[BANG]

shoulders n traps

warm up=Run to Gym

bb military presses

20kgx15

30kgx12

40kgx10

40kgx8

bb front raises

15kgx12

15kgx12

15kgx12

15kgx12

12kgx10

seated db laterals

10kgx10

10kgx10

10kgx10

6kgx10

db front raises

10kgx12

10kgx12

10kgx15

8kgx20

db rear laterals/lateral raise machine

10kgx15/20

10kgx15/20

10kgx15-8kgx6/-20

10kgx15-8kgx6/-20

rev pek dek

10x15

10x15

dropset x 35

dropset x 40

rear bb shrugs/bb shrugs

40kgx20/20

40kgx20/20

40kgx15/15

40kgx15/15

Cool down=run home

[BANG]

back day

pre w/o meal dorritos.lol

deadlifts

50kgx15

90kgx12

100kgx12

130kgx4

bent over rows

50kgx15

60kgx12

60kgx10+2

seated rows

42kgx12

42kgx10

42kgx10+dropset up to 30 odd reps

lying db row

10kgx10

4 arms dead moved on

1 arm machine rows

3x10 reps ea arm

lat pulldowns

3x12/10/8-lightweight arms to dead

45-50 mins w/o

[BANG]

leg extentions

2x 20-30 reps

squat

60kgx20

70kgx15

90kgx10

leg extentions

120kgx20

160kgx15

200kgx12

240kgx10

280kgx6

standing leg curls

5x12/12/12/12/12

lying leg curls

5x10/10/10/10/10

seated calf

40kgx15

60kgx10

60kgx10

60kgx10

15mins treadmill walk

[BANG]

chest/traps

incline bb press

50kgx10

50kgx10

50kgx10

50kgx8

incline db press

22kgx10

22kgx8

22kgx6

22kgx5

incline db flyes

10kgx12

10kgx15

10kgx15

10kgx20

cable x overs

2sets low x13kgx15/15

2sets 1/2 x13kgx15/15

2sets midx18kgx12/12

2sets 3.1/4x18kgx12/12

2sets top 23kgx10/10

machine shrugs

5x15 mod weight

[BANG]

bicep/tricep day

seated alt hammer curls

10kgx20

22kgx10

22kgx10

22kgx10

seated alt db curls

16kgx10

16kgx10

16kgx10

bb curls

20kgx30

20kgx25

20kgx15

20kgx12

standing cable bar curls

30x20

28x12

18x25/15

rope pressdowns/overhead db extn

4x15/15 5kg db

db kickbacks

5kgx15/15/15/15/15

[BANG]

delts traps

seated miltary press/power cage to pins

20kgx15

40kgx10

40kgx10

40kgx9

40kgx7

seated db press

16kgx10

16kgx10

16kgx10

16kgx10

db laterals

10kgx12

10kgx12

10kgx12

10kgx12

db front raises

12kgx15

12kgx15

12kgx15

12kgx15

bb shrugs

60kgx20

60kgx20

80kgx15

80kgx12

db shrugs

30kgx10

30kgx8 crappy form

machine shrugs

full stack2x10

[BANG]

box squats

60kgx15

80kgx12

100kgx12

110kgx10

120kgx8

legpress

180kgx15

220kgx12

280kgx12

300kgx10

hack squats

40kgx12

40kgx12

40kgx12

40kgx12

leg extn single leg

2x12/12/12/12

standing leg curl

4x12/12/12/12

lying leg curls

4x12/12/12/12

seated calf

35kgx15/15/15/15/15/15

standing calf

94kgx15/15/15/15/15/15

10min walk treadmill

5min rower

5min x trainer

10mins cycle

[BANG]

deadlifts

60kgx12

100kgx10

140kgx5

140kgx4

bent rows

60kgx12

100kgx7

70kgx12

70kgx12

seated rows

42kgx12

52kgx10

52kgx8

52kgx8

machine rows single arm/both

x10r/10l/10

x10r/10l/10

x8r/8l/8

x8r/8l/8

[BANG]

have a flu coming on feel like shit!

standing mili press+legs

40kgx12

50kgx10

50kgx8

50kgx8

db presses

16kgx12

18kgx12

18kgx10

18kgx6

db front/lat raises alt

10kgx5/5/5/5

rev pek dek

10x15/15/12/11

machine shrugs

full stackx12/12/12/10

55x12

37x15

[BANG]

incline bb press

40kgx12

60kgx10

60kgx8

60kgx5

60kgx4

flat db press

16kgx10

20kgx8

20kgx8

20kgx8

incline db flys

8kgx15

10kgx10

10kgx10

10kgx10

cable xovers high

18kgx15

23kgx12

23kgx10

23kgx10

medium height xovers

18kgx12

18kgx12

18kgx10

18kgx10

12kgx20

standing leg curls

5-6x10

lying leg curls

5x10+1 drop set of 30ish reps

standing db curls

10kgx15

16kgx12

18kgx10

20kgx8

20kgx8

20kgx8

ez bar curls

10kgx10

15kgx10

15kgx10

15kgx8

standing hammer curls

20kgx10

20kgx9

20kgx8

20kgx8

strength is feeling crappy as and arms shaking on chest

gonna start doing some running starting 2nyt got way to much fat round the mid section at the mo.

want to get back around 10% b4 xmas rolls round.

[BANG]

run 2 and from gym(approx 2km)

sqaut a2g

50kgx12

60kgx10

60kgx10

60kgx9

standing leg curls

3x12/10/10/10

standing calf

3x12

incline bench

50kgx10/10/8

military press machine

3x10

bent rows

60kgx10/10/10

db curls

14kgx12

16kgx10

20kgx8/7

lying db tri extn

12kgx10/10/8

[BANG]

2on 2 basketball game

think i can count that as interval training

was fin hard work!