MY HIT WORKOUTS,

[FastFreddy]

I know you dont care what I think because im just a young punk...

but I think disaster is meaning that your workouts are not as 'hard core' as you claim.

disaster is welcome to come in and watch or have me take him tho the workout! name the day!

[FastFreddy]

When will you start doing 100% HARDCORE workouts?

egos aside m8,what do u call 100% haedcore?

[Dragonlor]

my first leg workout with Mike D was pretty hardcore i guess, i threw up 4 times lol

[Paul]

LEG day with michealK HARDCORE !!!! :evil:

[Cammo]

When will you start doing 100% HARDCORE workouts?

egos aside m8,what do u call 100% haedcore?

*sit's back... puts his feet up*

[Paul]

Only a matter of time before............

[FastFreddy]

lol,i like that one!

[Dumbelldog]

Hell Paul where do you get that shit, :pfft: funny as hell.

[ohjoshua]

lol nice one paul...

oh and Mr heavy Duty Nz... sorry if I offended you. :wink:

if you were in chch I would love to train with you (even though you didnt offer to me) lol, I love intensity.

but I have found that less is more... and I get better results from training at a lower intensity.

[FastFreddy]

lol nice one paul...

oh and Mr heavy Duty Nz... sorry if I offended you. :wink:

if you were in chch I would love to train with you (even though you didnt offer to me) lol, I love intensity.

but I have found that less is more... and I get better results from training at a lower intensity.

morning Ohjoshua!

8) didnt mean to snob you m8,

id say there more to your progress results than intensity m8.sleep? food? volume of workouts?,i know ya heared it all before,

[FastFreddy]

wens 3/10/07

leg press:150kg x 15 rep warmup.

leg curls:9 pts x 11.2 failer + 2 forced + super set leg press:300kg x 15.

st/leg dead lifts 40 kg x 12

nautilus tricep machine:5pts x 12 rep warmup,11pts x 13.2 rep failer + 1 forced.

contration curls:11 kg x 15 each warmup,20kg db L=9.1 + 1 forced,R=8.1 failer + 1 forced.

shrugs:15 kg x 15 rep warmup,41kg db x 12 reps failer.

standing rows:2 pts x 10 rep warmup,6 pts x 10.3 reps + 3 reps forced.

[FastFreddy]

monday 8/10/07

squats:70kg x 15 rep warmup,

leg extentions:18pts x 13.1 reps failer super set with

front squats:80kg x 8 ,bit lazy on that set.

calf raisers:90kg x 15 rep warmup,180kg x 15.9 reps failer.

shoulder db press:18kg x 12 rep warmup,35kg x 6.4 reps failer + 1 forced.

incline press:40kg x 12 rep warmup,120kg x 7.4 reps failer.

seated rows:6pts x 10 rep warmup,11pts x 11.4 reps failed.

pull downs:5pts x 10 rep warmup,10pts=82.5kg x 6.4 reps failer +2 forced + one neg.

[Dumbelldog]

Are you training for a comp then? Are you doing the Naki's, if so which class?

[FastFreddy]

hi D/b dog,Na m8,id train a full year before comp prep.i like to be ready a month before.

[FastFreddy]

wens 10/10.07

leg press:150kg x 15 rep warmup.

leg curls:11pts x 6.4 rep failer + 2 reps forced superset with

leg press:350kg x 9 reps.

st/leg dead lifts:40kg x 12 rep stretch.

tricep machine:5 pts x 15 rep warmup,12 pts x 8.4 rep failer + 1 neg.

contration curls: 11kg db;15 rep warup,22kg db Lx6.1 rep failer + neg,Rx6.3 rep failer + 1 neg.

db shrugs:15kg x 10 rep warmup,50kg x 8.2 rep failer.

standing rows:2pts x 10 rep warmup,7 pts x 7.2 reps + 1 forced + 1 neg.

Didnt feel like a good workout,no great pump,but very sore this morning.

Just going to show feelings and pumps dont mean much for productive stimulis.

[Cammo]

Didnt feel like a good workout,no great pump,but very sore this morning.

Just going to show feelings and pumps dont mean much for productive stimulis.

I agree with you on that one (had to happen sooner or later :pfft:).

Too many peeps are too worried about getting the pump than they are just concentrating on a productive workout..... so they sit there doing bicep curls till the cows come home.

[FastFreddy]

hi cammo,

id say it was geag4"s folt! lol,he pissed me around a lil on wens, 3.00,na 3.30,na 4pm, buy that time id taking 2 lots of thermos and other shit lol,shit happens some times with ya training buddys have jobs a.

[greg4]

yeah, some of us work for a living lol.

[FastFreddy]

16.11.07

leg extentions,8pts x 15,9pts x 12,12pts x 10.

squats,60k x 10,70k x 10,125k x sets of 6.

calve raisers,100k x 10,150k x 10,210k x 2 sets of 10.

flys,14k x 10,16k x 10,25k x 8.

bench,60k x 10,100k x 2 sets of 6.

preacher curls,17k x 10,22k x 10,37k x 8.

contration curls,14 d/b x 10 @,15k x 10@.

sit ups,2 x 15.

twists,2 x 25.

[FastFreddy]

19.11.07

bench,60k x 12,80k x 8,100k x 8,127.5 x 1 +125k x 1 +120k x 1 + 90k x 3 +60k x 10.

flys 14k x 10,25k x 10 super with dips x 5.

chins 8,7,6.

pull downd behind head 3 pts x 16,4 pts x 15.

t bar rows 15k x 12,30k x 10,60k 2 x 6.

one arm rows 25k x 12@.30k x 10@.50k x 6@.

standing rows 27k x 12@,37k x 15.

militray press 40k x 10,60k x 6.

[FastFreddy]

20.11.07

mx 1 hr

cardio

[FastFreddy]

21.11.07

leg extentions 8pts x 12,12pts x 10,15pts x 10.

squats 60k x 10,80k x 10,125k x 8.

calve raisers 100k x 15,150k x 12,220k x 12.

tricep pushdowns 2pts x 15,3pts x 12,6pts x 7.

bench dips 15,15,15,15.

sit ups 15,15

twists 50.

[FastFreddy]

seated rows 5pts x 15,8pts x 10,11pts x 10.

st/arm rope pull overs 3pts x 12,4pts x 10,5pts x 4.

one arm rows 25k x 12,30k x 10,50k x 10@.

pulldowns 4pts x 12,6pts x 10,10pts x 3 + 6 1/2 reps.

side raiser 12k x 12,13k x 10,14k x 12@.

front raisers 14k x 10,15k x 10@.

shrugs/smith 60k x 10,90k x 10,150k x 6.

standing rows 27k x 10,32k x 10,47k x 8.

bicep curls 27k x 10,32k x 10,47k x 8.

[FastFreddy]

23.11.07

squats 60k x 10,80k x 10,130k x 10,140k x 6.

leg curls 2 x 12 reps of 6pts super with leg extentions 10 pts x 2 sets of 10.

leg press 150k x 10,200k x 10,250k x 10

calve press 110k x 13,150k x 10.

calve raisers 150k x 10,200k x 10,250k x 9.

cable crunchers 4 pts 2x12.

sit ups 2 x 12.

[FastFreddy]

not back to 100% streght yet,still a bit weak i feel,but ill get there next week,