A fagit lifts - Texass baby!

[Spacebound]

Ill tell you all the deets , like omg he was so pretty. We are probably going to meet up for a date.

 

At the church of iron and lift some things, then put them back down.

 

He was shredded as probably 1-2percent but its hard to say since i couldnt see through his clothes. As for personal hyginie i would say he uses panteen pro-v beautiful lenghts strenghting shampoo as he was benching quite alot, and you gotta be strong from head to toe. 

[Terrymundo]

lolololol

you guiz

 

[Spacebound]

Cycle 1, 1+ OHP

 

OHP

40 x5

47.5 x3

52.5 x7

45 x11

 

DB Row

32 x12 x12 x12

 

Close Grip Bench

60 x8 x8 x8 x8

 

Hammer Strength Shoulder Press

20 x10 x10 x9

 

Tricep Extension

3 x12

 

Bicep Curls

10 x12

12 x10

14 x10 x10 (2sets)

 

Face Pulls

3 x12

 

No problems today, aside from elbow was playing up on OHP, everytime i would push up it would feel like an electric shock. Maybe a pinched nerve or something, should probably get it looked it but doesnt take away from my lifts just feels weird.

[Spacebound]

Cycle 1 deload squats 

 

bb squats (paused)

60 x5

70 x3

80 x3 x3 x3

90x3

60 x8

 

front squats 

50 x5 x5 x5

 

bb squats

50 x8 x8 x8

 

leg curls 

100 x10 x10

 

calf raises

3sets x15

 

easy, was feeling pretty tight today probably has something today with be seating in exams for 3 hours over the last few days and hardly moving while studying etc. exams all over now, so can concentrate more on eating lol. 

Went fairly heavy on squats for a deload but was low volume and decent rest times around 2-3mins. 

[Spacebound]

Cycle 1, Deload Bench

 

BB Bench

60 x3 x3 x3 x18 (max reps) lol deload

 

Incline DB

22 x10 x10 x10

 

Chest Press Machine

3 sets x10 + dropset to failure

 

DB Flys

12kg x10 x10 x10

 

Pec Dec

3 sets + dropset to failure

 

Behind head dumbell tricep extension

22 x10

24 x10 x10 (2sets)

 

Rope Extension

3 sets x10

 

 

Trained with Terrymundo today so followed his schedule. Was way different to usual, the pump was pretty crazy. Not to concerned about the fact it wasnt a deload as upper body doesnt really need a deload, more the posterior chain does (lower back and hammy's). 

If you read this Terrymundo doesnt look like gymeez do belts anymore but have found some other ones. If anyone has knows anything about these brands or knows of any other decent belts out there let me know.

The Schiek Competition Power Belt http://raiselower.co.nz/collections/lifting-belts/products/l6010-competition-power-belt-double-prong

Bronx Quick Release Power Belt http://www.punchsupplements.co.nz/bronx-quick-release-power-belt

Leaning towards the Schiek due to the fact it appears to be just better quality and i could order some SBD knee sleeves at the same time

 

[Terrymundo]

good sesh today, won't be long before the numbers start to take off.

 

as for belts look at these:

http://store.getstrength.com/gs-powerlifting-belt-large/

My biggest issue with belts is leather thickness, if they are thin like the sheik it not going to be optimal for stability and they will go soft faster. Granted thick heavy belts take some breaking in but when they do you will love it. You can get knee sleeves from Get Strength too. I have their wrist wraps and I rate them highly.

 

[Leeroid]

9mm on the shiek is a decent thickness. Standard powerlifting belts are either 10mm or 13mm.

[Terrymundo]

I got an outback. Not sure how thick it is but its as thin as id go.

The sheik has that 2prong buckle which I cant stand.

[Spacebound]

I got an outback. Not sure how thick it is but its as thin as id go.

The sheik has that 2prong buckle which I cant stand.

 

 

I think shiek make a single prong too, aswell as a lever belt but that's getting pricey. But I think I found the outback belt, will link later when I'm at my computer.

 

[Spacebound]

Cycle 1, Deload, Back Work

 

DB Row

20 x8

24 x8

28 x8

32 x8

 

Pull ups

4sets x5reps

 

V-Bar Pull Down

4sets x8

 

 

All work was pretty easily done. Probably wont do any other back for the week so got in a bit of work on what otherwise would have been a rest. Chill work out and a good time.

[Spacebound]

Cycle 1, Deload Deadlifts

 

Deads

60 x3

80 x3

100 x3 x3 (2sets)

110 x3

 

Front Squats

50 x5 x5 x5

 

Romanian Deadlifts

60 x8 x8 x8 x8

 

Calf Raises

3sets x15

 

Leg Curls

100 x10

110 x10

[Spacebound]

Cycle 1 Deload OHP

 

OHP

30 x6

35 x4

40 x3 x3 (2sets)

 

DB Row

26 x12 x12

28 x12

 

Speed Bench

60 x6 x6 x6

 

Hammer Shoulder Press

15 x10 x10 x10

 

Bicep Curls

10 x12

12 x10

14 x10

16 x10

 

Face Pulls

3sets x12

 

Tricep Extension

3sets x10

 

 

Nice easy and fairly fast workout, will be good to get back to doing some real weight on wednesdays starting with squats.

Also threw in speed bench instead of close grip as i had trained tri's early in the week.

[Spacebound]

Cycle 2, 5+ Squats

 

BB Squats

75 x5

85 x5

95 x9

105 x2 

80 x10

 

Front Squats

70 x5 x5 x5

 

High Bar BB Squats

65 x10 x10 x10 x10

 

Calf Raises

3sets x15

 

 

Spent 50mins odd in the same squat rack today which was fun haha. The two last sets of BB squats werent programed. The 105x2 was just for fun as a fairly easy double and the 80 x10 was a back off set.

[Spacebound]

Cycle 2, 5+ Bench

 

BB Bench

60 x5

65 x5

70 x10 (max reps)

 

Pause Bench

70 x5 x5 x5 

 

BB Row

80 x5 x5 x5 x5 x5

 

DB Incline Bench

24 x10 x10 x10

 

V-Bar Pull Down

100 x10 x10

110 x10

 

Close Grip Bench

60 x8 x8 x6

 

Pec Dec

61 x10 x10 x10

 

 

Quite a bit of volume today, need to probably drop something. Swapped DB rows for BB rows and running it in a 5x5 style fashion and hoping to add 2.5kg each time.

[Spacebound]

Cycle 2, 5+ Deads

Deadlifts
105 x5
122.5 x5
140 x8 (deadstop)

Front Squats
75 x3 x3 x3 x3 x3

Romanian Deadlifts
80 x8
90 x8
100 x8 x8
90 x8

Leg Curls
120 x10
130 x10
140 x12 dropset 90 x10

Calf Raises
3sets  x15

 

Good train, 140 x8 doing deadstop was hard as, probably had another 1-2reps left maybe. Romanian Deads i need to work on the form as hamstring engagement feels minimal at best.

[Spacebound]

Cycle 2, 5+ OHP

 

OHP
40 x5
45 x5
50 x10
45 x10

Close Grip Bench
50  x8
60 x8 x8 x8
50 x14

DB Shoulder Press
20 x10 x8 x7

Face Pulls
3sets x12

Tricep Extension
3sets x12

Db Bicep Curls
12 x12
14 x10 x10 x10

Machine Bicep Curls
3sets x12

 

 

Will have to sort this shit around into a better order. Next time will probably do shoulders, tri's then biceps. DB shoulder press was weak as f*ck

[Leeroid]

You're probably going too heavy on the Romanians. Lower back starts to kick in and take over the movement if you exceed your hamstrings strength capacity, I've found

140 x8 is good though. Well done

[Spacebound]

You're probably going too heavy on the Romanians. Lower back starts to kick in and take over the movement if you exceed your hamstrings strength capacity, I've found

140 x8 is good though. Well done

 

Cheers bro, hopefully oneday ill hit 200 x8. Yeah next time on the romanians will be going lighter and focusing hamstring engagement.

 

Cycle 2, 3+ Squats

BB Squats

80 x3

90 x3

100 x10 (SBD's on for this set only)

85 x10

Front Squats

72.5 x5 x5 x5

Hi Bar BB Squats

70 x10 x10 x10 x10

Leg Curls

130 x10

140 x10

150 x10 dropset to 110 x10

Such a good train today. Hit a massive rep PR with 100 x10. This was the only set i used the SBD knee sleeves, i think without them i would have gotten perhaps 6-7reps. Found it harder hitting depth but my brother said i was still below parallel, ill try get a video of my top set next time.

With the SBD's i dont want them to become a crutch of which i rely on. So will probably only use them for my top sets. I ended up getting the small size, when the standard size would have been large and the tight fit a medium. They are fucking tight and definitely provide some carry over. How much is debatable.

Also got my belt today but will probably not use that for a few months as reps are still fairly high. 

[Spacebound]

Cycle 2, 3+ Bench

BB Bench
60 x3
67.5 x3
72.5 x8

Pause Bench
75 x3 x3 (2sets)
70 x5

BB Rows
82.5 x5 x5 x5 x5 x5
60 x12

Incline DB
24 x10 x10 x10

V-Bar Pull Down
100 x10
110 x10 x8 (2sets)

Close Grip Bench
50 x10 x10 x10

DB Flys
12 x10
14 x10 x10 (2sets)

Felt pretty weak today, need to sort some programming out for my pause bench as i just made it up today and it went like shit. Have made a spread sheet up using percentages so going to try that.

[Spacebound]

Cycle 2, 3+ Deads

 

Deads (deadstop)
110 x3
130 x3
145 x8
130 x10

Front Squats
77.5 x3
80 x3 x3 x3 x3

Romanians
80 x8 x8 x8 x8

Leg Curls
130 x10 x10 (2sets)
140 x10 dropset 100 x5

Calf Raises
3sets x15

Good session today, notes on deadlifts were probably had 3-5seconds in between each rep resetting grip. Quads appear to be the limiting factor as they where on fire by the end of the set.

Got my Romanian form down pretty good by the last set, struggled with grip on this, probably will switched to mixed next time. 

[Michael Knight]

Do you know what a bundle of sticks is called?

 

http://en.wikipedia.org/wiki/Faggot_(unit)

[Spacebound]

Do you know what a bundle of sticks is called?

 

http://en.wikipedia.org/wiki/Faggot_(unit)

 

I do, but i was referring to the derogatory meaning of the term. The spelling is also intentional, but its all just for a laugh. Prehaps when i break a 1000lb total i can rename the journal, a beta lifts.

[Michael Knight]

 

Do you know what a bundle of sticks is called?

 

http://en.wikipedia.org/wiki/Faggot_(unit)

 

I do, but i was referring to the derogatory meaning of the term. The spelling is also intentional, but its all just for a laugh. Prehaps when i break a 1000lb total i can rename the journal, a beta lifts.

you're too hard on yourself bro. At the very least you're a submissive power bottom.

[Spacebound]

you're too hard on yourself bro. At the very least you're a submissive power bottom.

 

 

Haha ill take that as a compliment (no homo)

 

Cycle 2, 3+ OHP

OHP

42.5 x3

47.5 x3

52.5 x8

45 x10

40 x10 x7 (2sets)

Close Grip Bench

60 x6 x6 x6 x6

BB Rows

60 x10

70 x8

80 x6

90 x4

80 x6

60 x12

Face Pulls

3sets x12

Tricep Rope Extension

3sets x10

DB Bicep Curls

12 x12

14 x10

16 x10 x10 (2sets)

Bicep Machine Curls

Cant remember x Cant remember

[Spacebound]

Cycle 2, 1+ Sqawts

BB Squats
82.5 x5
95 x3
105 x9 (SBD's on this set only)
90 x10

Front Squats
80 x5 x5 x5

Hi Bar BB Squats
70 x10 x10 x10

Leg Curls
130 x10 x10 (2sets)
140 x10 dropset 110 x10

Calf Raises
3sets x15ish

Trained with a mate who was back from uni today, rest times were crazy long haha. But good vibe and good fun. SBDs did there job nicely today, it almost feels like cheating.

BW 85kg (after training at 3pm)