A fagit lifts - Texass baby!

[Spacebound]

Upper/Recovery

 

 

OHP

50 1x1

45 3x5

 

DB Row

42 3x5

32 1x10

 

CG Bench

70 1x3

80 1x1

90 1x1 paused rpe9.5

67.5 2x8

70 1x8 rpe 8

 

DB Curl superset with light tricep rope

16 1x8                          2x25

18 3x9

 

 

BW 78.9

 

 

Bodyweight done even though i hit my macros plus a bag of chocolate fish hnnnnnnnnnnggggg. Felt stronger today, probably could have doubled 90 especially if it was touch and go. Good arm pump too, felt joocy afterwards haha. Going to edit(try) a video of my training from monday and tuesday this week and will put it up later.

[Spacebound]

Made this

 

 

[Spacebound]

Lower Intensity

 

Back Squats

100 1x3

120 1x1

130 1x1

137.5 1x1

132.5 1x3, 1x2

125 2x3

 

Block Pulls

140 1x3

160 1x3

145 3x5

 

 

BW 79.15

 

 

Miserable. Weak. missed a rep feelsbadman.jpg. Thought it would probably happen, only just made the first set of three, was a pretty ugly set of three grinders. Will probably reset about a month worth of progress, so i can work back up.

[Spacebound]

Upper/Intensity

 

 

BB Bench

70 1x3

80 1x1

90 1x1

92.5 1x1

87.5 1x4, 1x2

82.5 1x5

 

Lat Pulldowns

110 3x8

 

Incline DB 

30 3x8

 

Facepulls

3x15
 

 

BW 79

 

 

Today was interesting, went for 5reps at 87.5 but missed the 5th and had the roll/throw it forward it haha. Oh well, made up the volume anyway so no big deal. Body weight still seems to be heading down even though im eating more now, just throwing in more carbs every few days. Upto about 280g now give or take 20 per day. Usually give.

 

Going to reset my numbers for next week, ever since i got back from holiday ive been really weak. Not to bothered, going to go back about 10percent and work back up. Also going to swap around my comp grip bench with my close grip bench protocol and see how it works. 

[Spacebound]

Lower/Volume

 

 

Back Squat

100 1x3

115 1x3

105 5x5

 

Deadlifts 

140 1x3

150 1x5

140 1x5

 

 

BW 79

[Spacebound]

Upper/Volume

 

 

OHP

45 5x5 easy

 

DB Row

42 3x6

 

Bench

70 1x3

80 1x1

75 4x5 easy

 

DB Curl

16 1x8

18 3x10

 

One arm tricep ext cable

40 x1

30 x1

 

 

BW 78.4

 

 

Body weight down again, admittedly i fell asleep before my last meal so missed out on a few hundred cals. No worries though will make it up today. Todays workout was easy, no problems at all. Left elbow was feeling a little tender on OHP but fine on bench so threw in some super light tricep work for 70 reps on each arm

[Spacebound]

Lower/Recovery

 

Squat (speed)

100 1x2

90 5x2

 

Hamstring Curls

130 3x12

 

BW 79.4

 

Decided to make a change on the recovery, keeping the volume the same put doing 5sets of 2 vs 2x5 and try to make them as explosive and fast as possible. Not using knee sleeves, just a belt. My squats always feel slow so i think this might help push them along and still is active recovery. Felt easy and fast tonight, had short rests as i didnt fatigue. Will also incorporate this into my upper/recovery workouts. 

 

On a side note, kinda have eaten shit for the last two days and just found an all you can eat buffet in town, so will be hitting this up next wednesday. Goodnight sweet toilet. Guna try eat 'healthier' inbetween binges of shit food. Havent really been to high over whereabouts my Kcals are anyway. 

[Spacebound]

Upper/Recovery

 

 

CG Bench (speed, 2ct pause)

70 1x3

80 1x1

65 5x3

 

Lat Pulldown

120 4x6

 

DB incline Bench

32 4x6 rpe9.5

 

Facepulls

3x15

 

 

BW 78.6

 

 

Loving the speed work, super easy and decently fast. May have gone abit heavy on the DB incline, last session the 30's were fairly easy, but today the 32's felt twice as heavy, still hit all the reps without to much trouble though. Next upper body day will max reps at BW.

[Spacebound]

Lower/Intensity

 

 

Back Squats

100 1x3

110 1x1

120 1x5 rpe8.5

112.5 1x5

 

Block pulls

140 1x3

152.5 5x3 easy

 

 

BW 78.65

 

 

Easy session, was only supposed to be 4sets of block pulls but forgot to look at my program before i left, atleast i got the weight right. Might push the weight up 5kg next time, well see.

[Spacebound]

Upper/Intensity

 

 

OHP

52.5 1x5

47.5 1x5

 

DB Row

42 3x7

 

BB Bench

70 1x3

80 1x1

90 1x1

80 1x10(bw), 1x5 (was supposed to be 5x3)

 

DB Curls

16 1x8

20 4x6, average form

 

Tricep Rope (easy)

2x25

 

Tricep Cable single arm extension (easy)

1x25

 

Cable Lateral Raises (easy)

1x25

 

BW 78.9

 

 

Did the bodyweight challenge today, got 10 reps at 80kg, pretty happy about that, was thinking id get 6(bad day)-8(good day). No chance at winning the comp, but nice little rep PR. Will post up video later tonight.

 

Threw in some isolation's in the tricep and shoulders mainly for my elbow and shoulder joints to pump some blood in and try and keep them healthy.

[Spacebound]

Lower/Volume

 

 

Back Squats

100 1x3

120 1x1

107.5 5x5

 

Deadlifts

140 1x3

152.5 1x5

142.5 1x5

 

 

BW 78.9

 

 

Used a stiffer bar for deads today, felt harder, but still made the reps easily enough. Also paused the last rep of the last set on squats, so they cant have been that hard. 

[Hu Gh]

Hey br0

 

Just a note for you and for others who do same thing; dont write 140 2x3 etc as its annoying to read/ambiguous.

 

No one can tell if it 2 reps for 3 sets or 3 reps for 2 sets. on say 140 1x5 even more annoying as big difference in strength between doing a single rep 5 times or one set of 5 reps.

 

Write it like how it is in my journal e.g 140x5 or 140x1, 140x1, 140x1, 140x1, 140x1 whatever it is or write 140 1x5 reps or 140 x1, 5 sets.

 

 

Its not just you but its fucking annoying (almost as annoying as ppl who dont list the weights they use) and ppl should know better than to waste my time reading garbage and having to think about it and type this shit. 

 

Forever yours

Hu Gh

[maccaz]

Hey br0

 

Just a note for you and for others who do same thing; dont write 140 2x3 etc as its annoying to read/ambiguous.

 

No one can tell if it 2 reps for 3 sets or 3 reps for 2 sets. on say 140 1x5 even more annoying as big difference in strength between doing a single rep 5 times or one set of 5 reps.

 

Write it like how it is in my journal e.g 140x5 or 140x1, 140x1, 140x1, 140x1, 140x1 whatever it is or write 140 1x5 reps or 140 x1, 5 sets.

 

 

Its not just you but its fucking annoying (almost as annoying as ppl who dont list the weights they use) and ppl should know better than to waste my time reading garbage and having to think about it and type this shit. 

 

Forever yours

Hu Gh

 

lol actually a good point, i'll do this from now on

[Spacebound]

Your wish is my command your lordship. Ill specify from now on 

 

 

mine is always setsxreps, there needs to be some universal law written to which way it is. 

[Hu Gh]

Your wish is my command your lordship. Ill specify from now on 

 

 

mine is always setsxreps, there needs to be some universal law written to which way it is. 

 

Yeah im not going to remember that and i cant be fucked bookmarking this page and going back to it every time i forget which way it is as my bookmark bar is cluttered enough as it is and i feel like ive already wasted enough of my work hours on this subject. 

 

Can you both undergo some kind of course in effective communication and additionally edit all previous posts into the correct format and remove any gramatical and spelling errors/typos or youll be banned.

 

This applies to anyone else who does it too and also to rebel101 for being a general shit c*nt.

 

 

Thanks.

Gymnation management team

[Spacebound]

 

Your wish is my command your lordship. Ill specify from now on 

 

 

mine is always setsxreps, there needs to be some universal law written to which way it is. 

 

Yeah im not going to remember that and i cant be fucked bookmarking this page and going back to it every time i forget which way it is. 

 

Can you both undergo some kind of course in effective communication and additionally edit all previous posts into the correct format and remove any gramatical and spelling errors/typos or youll be banned.

 

This applies to anyone else who does it too and also to rebel101 for being a general shit c*nt.

 

 

 

phaggots dont have effective communication. sry bby. Its average at best, guna miss you guys after i receive my ban. 

[maccaz]

 

 

This applies to anyone else who does it too and also to rebel101 for being a general shit c*nt.

 

 

 

 

 

you forgot about gymrats brother fubu

[Hu Gh]

 

 

 

This applies to anyone else who does it too and also to rebel101 for being a general shit c*nt.

 

you forgot about gymrats brother fubu

 

 

fobo all good he just another all natural br0  who hardly ever train on a bodybuilding quest and fap online cam4 and skype.viber for sluts

 

 

 

 

Your wish is my command your lordship. Ill specify from now on 

 

 

mine is always setsxreps, there needs to be some universal law written to which way it is. 

 

Yeah im not going to remember that and i cant be fucked bookmarking this page and going back to it every time i forget which way it is. 

 

Can you both undergo some kind of course in effective communication and additionally edit all previous posts into the correct format and remove any gramatical and spelling errors/typos or youll be banned.

 

This applies to anyone else who does it too and also to rebel101 for being a general shit c*nt.

 

 

 

phaggots dont have effective communication. sry bby. Its average at best, guna miss you guys after i receive my ban. 

 

[Spacebound]

Edited this up, just some block pulls and the body weight bench, for the challenge at the end. Nothing impressive just good to be able to watch back for reference.

 

 

[Spacebound]

Upper/Volume (SetsxReps)

 

 

CG Bench

70 1x3

80 1x1

72.5 5x5

 

Lat Pull Downs

110 2x10

 

Incline DB 

28 2x10

 

Facepulls

3x15

 

 

BW 79.1

[Spacebound]

Yesterday

 

Lower/Recovery (SetsxReps)

 

 

Back Squats (speed)

102.5 1x1

92.5 5x2

 

Hamstring Curls

130 3x12

 

 

BW 78.9

[Spacebound]

Upper/Recovery (SetsxReps)

 

 

OHP

50 1x2

40 5x2

 

DB Rows

42 3x8

 

Bench

70 3x8

 

DB Curls

16 1x8

20 4x6

 

Lightweight tricep Rope

2x25 

 

 

BW 78.8

 

 

Everything felt pretty heavy today, and generally felt slow too. Probably had something to do with going out to an all you can eat thing and have a stupid amount of desserts, and barely drinking any water yesterday. 

 

On OHP i swear something in my left elbow is fcuked up, sometimes when i press from the bottom, something shoots up into my hand, mainly the left side (pinky) and it feels like putting my hand in a pot of boiling water. Its the weirdest pain ever. Anyway, been trying to figure out how to mitigate it with my technique and i think im getting there. 

[Spacebound]

Lower/Intensity (SetsxReps)

 

 

Back Squats

100 1x3

110 1x1

117.5 1x1

122.5 1x5

115 1x5

 

Block Pulls

140 1x3

160 7x2

 

 

BW 79.1

[Spacebound]

Upper/Intensity (setsxreps)

 

 

CG Bench

70 1x3

80 1x1

87.5 1x1

80 1x5

75 1x5

 

Lat Pull downs

120 3x8

 

DB Incline Bench

30 3x8

 

Facepulls

2x15

 

 

BW 78.8

 

 

Nutrition has really been off over the last few days, been not eating very much. It showed through on this day, the top set for bench of 80kg was hard when it should have really been fairly easy. Really guna work on getting those calories consistently in day after day.

[Spacebound]

Lower/Volume (setsxreps)

 

 

Squats

100 1x3

120 1x1

110 5x5

 

 

.......kicked out of the gym.....came back a couple of hours later

 

 

Deadlifts

140 1x3

150 1x1

155 1x5

145 1x5

 

 

 

BW 79.3

 

 

 

Not a very hard workout today, especially with a 2hour break between squats and deads. Got thrown out for deadlifting in socks, only other shoes i had were my oly shoes and jandals. Was pretty riled at the time, anyway it is what it is.