Papamoa power house

[blahman]

Been off the gym for a while and getting back into it...this is my log. Weight at 103kg at 5ft 7.  Diet about 2500cals per day with 180-220 gram protein.  I wont track food as it will take to long.

 

Back day

Dumbell pull over

25 x 12

30 x 12

35 x 8

 

DB bell row

25 x 12

45 x 10

 

Close grip lat pull down

45x 12

77 x 10

 

Wide grip seat row

35 x 12

55 x 10

 

Rack pulls

100x10

100x10

140x8

 

Doms pretty good today mainly from the dumbell pull over pre exhaust got a good pump from this and kept slow and steady tension.  Everything was warm and ready after that.

[Realtalk]

I live in papamoa east bro. We should have a session, where do you train?

[blahman]

Yeah mate keen as gimme a pm with contact number. 

 

Chest

benchpress

80x10

90x10x2

100x8

 

incline dumbbell press

30x10

32.5x10

35x8

 

dumbbell flyes

15x12

20x10

 

pec deck

40x10x2

 

bicep conc nitration curl

13x12

16x10

20x8

 

ezybar curls

40x10x2

 

cable flyes

20x12

30x10

36x5

[blahman]

Leg Press

2PPS x 15

6PPS x 10

8PPS x 12

10PPSx 10

 

Hexbar lift

60x10

100x10

140x5

 

Decline Benchpress

60x15

100x10

 

Cable single arm press

24x10

30x10

36x5

 

Lat Pull over

20x10

35x10

35x8

 

Incline Bench Press

60x10

60x15 focus on speed

 

Lat Pull down

60x10

90x10

96x6

 

Trap dumbell shrug push back then lift

20x10x3

 

Tricep machine press

30x10

60x15

 

Machine Bicep curl

30x10

60x10

 

single arm bicep concentration curl

10x12x2

 

Was at the gym catching up with a mate and felt sick after 10pps on the leg press cut short what we had planned and did a full body instead.  

[langerrox]

What gym do you boys train at?

[Realtalk]

Global mate. Also OP I got your pm bro, will give you a buzz next week when I back into things and organise train! Just been away and stuff.

[Pseudonym]

On 30/12/2015 at 9:59 PM, Realtalk said:

I live in papamoa east

Seriously, is Papamoa really big enough to require the "east"?

[Realtalk]

2 hours ago, Pseudonym said:

Seriously, is Papamoa really big enough to require the "east"?

 

Just keeping it gangsta mate lol and the road sign says it too. But in actual fact, papamoa is the fastest growing/expanding suburb in the country outside of Auckland. So it's getting bigger. 

[langerrox]

Cool, Use to train there a few years ago

[blahman]

Gansta Paraside is Pap.

 

Been not logging for the last few weeks been pulling some 180kg trap bar for reps and some good volume on the leg press.  Back and arms coming along nicely and diet is getting "better' ;)

 

Chest Day - Monday.

 

I like starting with dips but was busy so went to flat bench:

60x10

80x10

90x10

100x8

110x6

120x4

 

Body weight Dips

6sets x 8

 

Incline Dumbell

25x10x3

 

Cable fly

36x10x2

40x10

 

Maassive pump and onto rower for some HIIT. Weight were bang on 45mins and outta the gym in 1hr and 10mins.

 

120kg bench felt good but needed to get some volume in today.  

 

I have a dodgy knee from some 10pps leg press sets three weeks ago and then carrying a kid up the papamoa hills.  Doc says in meniscus with its popping and locking.  So no legs for another week.

[blahman]

Fun day

 

Rack pulls

100x5

140x5

160x5

180x5

200x5

220x5

240x4.5  didnt get the last one

 

Shoulder press

22.5 x 10

30x10

30x8

 

Front Raise

24x10x3

 

Hammer curls

15x10x2

 

Bicep single arm concentration curl

10x12

12x12

15x10

 

 

 

[blahman]

Legpress

4ppsx10

6ppsx10

8ppsx10

9ppsx10

10pps x 10 x 3

 

Bench

60x10

100x8

110x5

120x4

130x2

 

Dips

weighted 20kg belt 

6x2

10

8

 

dbell pullover

27.5x10x2

35x10x2

 

incline flyes

15x10x3

last set x 15 with 8 r ps max press super set

[blahman]

Been off the gym for a while and getting back into it...this is my log. Weight at 103kg at 5ft 7.  Diet about 2500cals per day with 180-220 gram protein.  I wont track food as it will take to long.

 

Back day

Dumbell pull over

25 x 12

30 x 12

35 x 8

 

DB bell row

25 x 12

45 x 10

 

Close grip lat pull down

45x 12

77 x 10

 

Wide grip seat row

35 x 12

55 x 10

 

Rack pulls

100x10

100x10

140x8

 

Doms pretty good today mainly from the dumbell pull over pre exhaust got a good pump from this and kept slow and steady tension.  Everything was warm and ready after that.

 

Chest

benchpress

80x10

90x10x2

100x8

 

incline dumbbell press

30x10

32.5x10

35x8

 

dumbbell flyes

15x12

20x10

 

pec deck

40x10x2

 

bicep conc nitration curl

13x12

16x10

20x8

 

ezybar curls

40x10x2

 

cable flyes

20x12

30x10

36x5

 

Leg Press

2PPS x 15

6PPS x 10

8PPS x 12

10PPSx 10

 

Hexbar lift

60x10

100x10

140x5

 

Decline Benchpress

60x15

100x10

 

Cable single arm press

24x10

30x10

36x5

 

Lat Pull over

20x10

35x10

35x8

 

Incline Bench Press

60x10

60x15 focus on speed

 

Lat Pull down

60x10

90x10

96x6

 

Trap dumbell shrug push back then lift

20x10x3

 

Tricep machine press

30x10

60x15

 

Machine Bicep curl

30x10

60x10

 

single arm bicep concentration curl

10x12x2

 

Was at the gym catching up with a mate and felt sick after 10pps on the leg press cut short what we had planned and did a full body instead.  

 

Gansta Paraside is Pap.

 

Been not logging for the last few weeks been pulling some 180kg trap bar for reps and some good volume on the leg press.  Back and arms coming along nicely and diet is getting "better' ;)

 

Chest Day - Monday.

 

I like starting with dips but was busy so went to flat bench:

60x10

80x10

90x10

100x8

110x6

120x4

 

Body weight Dips

6sets x 8

 

Incline Dumbell

25x10x3

 

Cable fly

36x10x2

40x10

 

Maassive pump and onto rower for some HIIT. Weight were bang on 45mins and outta the gym in 1hr and 10mins.

 

120kg bench felt good but needed to get some volume in today.  

 

I have a dodgy knee from some 10pps leg press sets three weeks ago and then carrying a kid up the papamoa hills.  Doc says in meniscus with its popping and locking.  So no legs for another week.

Fun day

 

Rack pulls

100x5

140x5

160x5

180x5

200x5

220x5

240x4.5  didnt get the last one

 

Shoulder press

22.5 x 10

30x10

30x8

 

Front Raise

24x10x3

 

Hammer curls

15x10x2

 

Bicep single arm concentration curl

10x12

12x12

15x10

 

Legpress

4ppsx10

6ppsx10

8ppsx10

9ppsx10

10pps x 10 x 3

 

Bench

60x10

100x8

110x5

120x4

130x2

 

Dips

weighted 20kg belt 

6x2

10

8

 

dbell pullover

27.5x10x2

35x10x2

 

incline flyes

15x10x3

last set x 15 with 8 r ps max press super set

 

 

 

 

 

[Pseudonym]

Did you mean to start a new journal, mate? Or do you want us to merge this into your old one?

[blahman]

yes please

[blahman]

Leg press

5pps x 10

8pps x 10

10pps x 10 x 4

 

Benchpress

60 x 10

80 x 10

100 x 5

110 x 5

120 x 3

130 x 2

80 x 20

 

Weighted dips

20kg x 5 x 5

 

Incline Flyes

15 x 12 x 2

20 x 10 x 2

 

Tricep machine

30 x 10

60 x 10 x 5 no rest sets very sore!!!

 

 

[blahman]

Today.

 

Hex bar deadlift

60kg x 10

80 x 10

100 x 5

140 x 5

160 x 5

180 x 3

200 x 1

 

Lat pull down aiming for 6 reps from 60kg to full stack about 8 sets and got there

Seated row same as above stopped short of full stack as forearms could take any more

 

Dumbell pull over 

25kg x 12

30 x 10 x 2

 

Bicep curl machine

30 x10

50 x 10 x 3

70 x 5

 

Insane pump and will be sore tommorow

[blahman]

Short version did a deadlift 230 kg today and benched 140kg for reps 

[blahman]

Back day

lat pull down started at 70kg and worked up in 5 kg plates up to 113 x 6 then blast set 20 at 70kg to finish

About 6 sets 

 

dumbell row 

30x 10 x 3

45 x 5

45 x 10

 

dumbell pullover 

25x10x2

35x10x 

 

straight bar bicep curl

40x10x4

 

hammer curl bar

30x10x3

 

machine cable curl

48x10x3

66x8

 

xtra large tshirt is getting tight on the arms now ?

 

[blahman]

Leg day

 

leg extensions warmup

40x10

45x10

50x10

55x10

 

vsquat

105x10x2

125x10

155x10

195x10 killed me!

 

sldl

60x10x4

 

legpress stretch to as far as possible

3pps x 10

4pps x 20

 

 

 

[blahman]

Chest incline press

80kg x 10 x 2

90 x 10

105 x 8

 

chest press

105 x 10 x 3

125 x 10

135 x 6

 

dips

bw x 10 x 3

super slow x 4 x 2

 

chest flyes

12x20x2

18x15

24x10

42x6

 

bicep concentration dumbbell curl

12x10x2

15x10

20x5

 

[blahman]

Back day

trap bar deadlift

100x5

140x5

140x5

180x5

220x1 no belt as someone stole them

 

lat pull down

190pd x10

200x10

210x10

 

wide grip chin weight assist

35kg. X10x3

 

dumbell row

35kgx10x4

 

overhead tricep  dbell xtn

25x10x2

30x10

35x6

 

single arm duumbell tricep  xtn

10x10x2

12x10x2 supper set no rest

 

massive back pump and arms

 

return to full body next week

[blahman]

Chest day

Barbell bench press

80x10

90x10

100x10

110x8

110x6

 

incline dbell

25x10x2

27.5x10x3

 

bw dip 5second rep 

5x5

10 quick reps to finish

 

cable cross over

12x12

18x12

24x10

30x10

36x8

 

super set no rest reverse pyramid

36x10

30x10

24x12

18x20

12x20

6x30. Oh the burn

[blahman]

Chest and bis 

benchpress

80x10

100x10

100x9

100x8

120x5

80x15

 

incline dumbell

30x10x5

 

cable flyes

24x10

30x10

36x10

42x8

superset from 42kg down to 24 max reps

 

bic p barbell curl 

20 plus bar x 10x2

40plus bar x 8

 

concentration curl

12kg x10 x4

 

[blahman]

Benchpress

60x10

100x3

120x2

140x1

150x1

100x10x3

 

bwdips at100kg

10x5

 

incline bench

25x10x5

 

Chest flies cable

18x12

24x12

42x8

36x10

 

tricep pushdown

42x12x4

 

overhead tricep xtn

42x10

48x10

60x10x2

72x6