Goal - 125kg by December '08

[SamWelly]

Weighed in last night at 117.20KG! Heaviest I have ever been and still feel fairly lean.

Deadlifts - From floor

145kg for 8 (warm up)

185kg for 7

185kg for 5

145kg for 6 - Legs failed, tired from squats

Deadlifts - From Rack

145kg for 10

165kg for 10

155kg for 10

Hamstring Push Downs with Machine

4 sets 10 reps - 200lb

Hamstring Curls with Machine

4 sets 10 reps - 150-200lb

Need some new compound excersizes for hammies. Deadlifts gave me a big pump. 185kg for 7 works out to be pretty much spot on 225kg for 1. Will try to rep 200kg for 6 before I progress any further with my 1rm. Rack lifts for the next few weeks might help I think.

New 1RM goals for this year are:

Bench 200kg +

Squat 250kg +

Deadlift 240kg +

[SamWelly]

Rest Day today with Chest, Bi's and abs tommorow. Shoulders and Upper Back Sat.

[disasterpiece]

Hamstring Push Downs with Machine

What does this machine look like Sam?

Is it like a Leg Extension except ur pushing the weight down?

[biggurl27]

Taking the piss Disasterpiece? You know Sam is talking about a seated hamstring curl machine :pfft:

[2guns]

good weights..

[disasterpiece]

Taking the piss Disasterpiece? You know Sam is talking about a seated hamstring curl machine :pfft:

I wasn't taking the piss, I thought thats what he meant but I thought he would of said that as the hamstring is a pull muscle rather than a push. owel.

Lateral Shoulder Raise\

25kg for 10

25kg for 10

20kg for 10

22.5kg for 10

is this single arm at a time or both together?

How do u do them 2guns? I have never seen someone do them one arm at a time.

[rotangs on]

How do u do them 2guns? I have never seen someone do them one arm at a time.

Alot of people do them one arm at a time

Do you train from home?

[disasterpiece]

How do u do them 2guns? I have never seen someone do them one arm at a time.

Alot of people do them one arm at a time

Do you train from home?

No rotangs ON I don't train at home. I honestly have never seen anyone do them like that. I would think it would be more difficult then both arms at a time?

[rotangs on]

IMO they're easier when you hold onto something with your other hand. If you've never seen pumping iron, a few of them do it on there.

[SamWelly]

Yep, A lot easier 1 handed. Can get your lean on

Last night did my first push pull day.

Bench:

130kg for 8

140kg for 10

140kg for 9

140kg for 8

130kg for 10

Dumbell Flys - On bench:

30kg for 10

35kg for 10

40kg for 8

35kg for 10

Bent Over Row - Wide Grip:

100kg for 10

120kg for 10

130kg for 10

110kg for 10

100kg for 10

Bent over back flys:

22kg for 10

25kg for 10

27.5kg for 10

25kg for 10

20kg to failure.

Good workout.

[SamWelly]

I did shoulders on Saturday.

DB Shoulder Press

35kg for 10

45kg for 10

50kg for 10 (bit of a spot here!)

45kg for 9

45kg for 7

Side Raises

20kg for 10

25kg for 10

25kg for 10

22.5kg for 10

Smith Machine Press

60kg for 10

80kg for 6 (failed)

60kg for 10

Front Raises - 1 arm DB

12.5kg for 10

15kg for 10

17.5kg for 10

17.5kg for 10

Arnold Press

4 sets - 20-25kg to failure (wayyy to fatigued by here)

Rear Delt raise - DB

12.5kg - 17.5kg - 10 reps 4 sets

Abdominal work - Various.

Good workout. Pumped up shoulders - was a little fatigued with tris from bench day before.

[Ministry of Justice]

Yep, A lot easier 1 handed. Can get your lean on

You can cheat just as easy doing them simultaneous.

[SamWelly]

Yep, A lot easier 1 handed. Can get your lean on

You can cheat just as easy doing them simultaneous.

Not against a wall you can't.

[disasterpiece]

Yep, A lot easier 1 handed. Can get your lean on

You can cheat just as easy doing them simultaneous.

Not against a wall you can't.

You mean like side on? Mmmm interesting I will have to try this.

Side Raises

25kg for 10

Good stuff. You must have strong shoulders.

[SamWelly]

No, I mean 2 arm raises with your back to the wall / support beam. If you find a way to cheat I will be impressed.

[disasterpiece]

Need some new compound excersizes for hammies.

Have you tried stiff legged deads? Try them with both bb and db.

[SoaringSwine]

Need some new compound excersizes for hammies.

Have you tried stiff legged deads? Try them with both bb and db.

Ghetto rig your lat pulldown machine to make it a GHR, hold some weights and feel the hamstrings scream for mercy.

[disasterpiece]

Need some new compound excersizes for hammies.

Have you tried stiff legged deads? Try them with both bb and db.

Ghetto rig your lat pulldown machine to make it a GHR, hold some weights and feel the hamstrings scream for mercy.

LOL. This is another good idea too.

[SamWelly]

Need some new compound excersizes for hammies.

Have you tried stiff legged deads? Try them with both bb and db.

Ghetto rig your lat pulldown machine to make it a GHR, hold some weights and feel the hamstrings scream for mercy.

Can you draw a picture in paint please Im lost..

[SoaringSwine]

Not the best paint job but hopefully you'll get it. Of course if your gym has a GHR machine use that:

There are otherways to do it to...

You can change resistance by changing where you arms are/holding weight.

[SamWelly]

Oh yeah we got one of those at my gym. Saweet! Cheers bro.

[SoaringSwine]

Oh yeah we got one of those at my gym. Saweet! Cheers bro.

Damn I should have checked that before I drew the damn thing!

[SamWelly]

Did quads last night.

Squats:

130kg for 8 warm up

150kg for 8

170kg for 6

160kg for 3 (Spotter wasn't concentrating so racked it after 3 reps! Ahh!)

140kg for 8

140kg for 6

Leg Press:

220kg for 10

280kg for 10

300kg for 10

300kg for 8

Leg Curl: Not sure if its LB or KG

100 for 10

110 for 10

120 for 10

Whole stack for 10

[SamWelly]

Deadlifts - From the rack

140kg for 10 - Warm up

180kg for 9 reps

220kg for 8 reps

240kg for 6 reps (New PB)

200kg for 10 reps

Rack holds weights around 5-6 inches off the ground. I'm 6 foot 4 so it is still a pretty decent ROM. Stoked with the PB anyway.

Shrugs

65kg per arm Dumbells - 10-12 reps x 4 sets

Standing Barbell Bicep Curls

45kg for 12

52.5kg for 10

52.5kg for 9

52.5kg for 8

Standing Cable Curls

Whole stack - 10 reps

Whole stack - 10 reps

Whole stack (less one plate) - 8 reps

Whole stack (less two plates) - 8 reps

CG Palm Toward me lat pull

1 set slow and heavy to stretch bicep.

[rotangs on]

Huge on the rack deads bro. Mean weights mean.

What you training tonight?