Goal - 125kg by December '08

[Ministry of Justice]

Rotangs On and SamWelly should get a Civil Union (Gay Marriage)

[samoan_muscle]

Rotangs On and SamWelly should get a Civil Union (Gay Marriage)

Not a bad suggestion...

[Optimass]

killer deads Sam - I'm feeling inspired.

[Luigi]

Rotangs On and SamWelly should get a Civil Union (Gay Marriage)

:nod: :kiss:

[SamWelly]

Friday - Chest and Triceps.

Flat Bench: - Was Spotted wayyyy too much. This weight was just to farmilurise my self with 4 plates +.

120kg for 10 - Warm Up.

150kg for 6

160kg for 6

170kg for 5

180kg for 3 - Failed last rep.

DB Flys:

35kg for 10

40kg for 8

35kg for 10

35kg for 10

Dip Press Triceps:

Whole Stack + 20kg 10 reps.

Whole Stack + 40kg 10 reps.

Whole Stack + 60kg 10 reps.

Whole Stack + 60kg 10 reps.

Superset with Bar reverse press kickbacks - wholes stack 8 reps after each set above.

Skull Crushers - 60kg 10 reps 4 sets.

[SamWelly]

Shoulder workout Saturday.

Barbell Press - Seated:

80kg for 10

100kg for 10

120kg for 6

100kg for 10

Side Raises:

20kg for 10

25kg for 10

25kg for 10

22.5kg for 10

DB Press:

35kg for 10

40kg for 10

40kg for 10

35kg for 9

Rear Delt Raise:

20kg for 10

20kg for 10

20kg for 10

20kg for 10

Only a 45min workout.

[SoaringSwine]

Friday - Chest and Triceps.

Flat Bench: - Was Spotted wayyyy too much. This weight was just to farmilurise my self with 4 plates +.

120kg for 10 - Warm Up.

150kg for 6

160kg for 6

170kg for 5

180kg for 3 - Failed last rep.

DB Flys:

35kg for 10

40kg for 8

35kg for 10

35kg for 10

Dip Press Triceps:

Whole Stack + 20kg 10 reps.

Whole Stack + 40kg 10 reps.

Whole Stack + 60kg 10 reps.

Whole Stack + 60kg 10 reps.

Superset with Bar reverse press kickbacks - wholes stack 8 reps after each set above.

Skull Crushers - 60kg 10 reps 4 sets.

What are you aiming for on the 14th?

[SamWelly]

Not too sure yet. Need to work on technique at the moment. Maybe 180kg-190kg-200kg.

Want to do it raw.

[SoaringSwine]

Not too sure yet. Need to work on technique at the moment. Maybe 180kg-190kg-200kg.

Want to do it raw.

That will be good to watch. I'm assuming you're already doing a PL style bench (arch, tucking elbows etc.)?

[SamWelly]

Nope - standard wide girp style.

[SoaringSwine]

Nope - standard wide girp style.

Wide grip is normal, I'm talking about where your elbows are in relation to your body. Normal BB bench press elbows are closer to 90 degrees, PL they come in to around 45 degrees (more if wearing a shirt). You may already be doing it.

[SamWelly]

Sorry I mean standard wide grip BB style. Arms at 90, Press fro Mid Chest with touch.

[SoaringSwine]

Sorry I mean standard wide grip BB style. Arms at 90, Press fro Mid Chest with touch.

Could add some more weight by learning a PL style press, but it would be hard to learn in under two weeks of course. Better get some pause practice in!

[Optimass]

You've definately got a 200 there mate ... great progress. Just wondering if they allow an open grip in bench comps? give you a slight advantage also.

[disasterpiece]

Subject: Smack talk

dale dosent get my congrats.

also admin can i get my username changed to "sam" so that I can be an internet tough guy? apparently thats what makes u the bigger man round here.

Whats your problem? Wellington is a very very small place bud.

fuckin LOL! my name is Sam too. If you look back in the thread people have said because Dale used his name that makes him an ok guy that is what I was getting at.

hey wanker im still waiting

[Pseudonym]

Cool it, DP. Your first post was ambiguous, and could be read the wrong way (I did, too). You've since clarified what you meant by it, and that there was no slight on SamWelly.

As far as I can see, that's the end of it. I don't think you need to chase this any further. Let's all just chill.

8)

[disasterpiece]

Cool it, DP. Your first post was ambiguous, and could be read the wrong way (I did, too). You've since clarified what you meant by it, and that there was no slight on SamWelly.

As far as I can see, that's the end of it. I don't think you need to chase this any further. Let's all just chill.

8)

Sweet, I was just wanting him to say he was wrong. If I was in the same situation as SamWelly I wouldnt go threatning people though.

[SamWelly]

Not threatening any body bud. Just stating the obvious. If you weren't a smartass constantly then I'm sure people wouldn't missinterprit your posts as often.

It's sad that your most active posted topic is my journal. Hope the training is going well.

[SamWelly]

Don't have time to post up recent workouts but have been making good progress. Few PB's in there somewhere. Focusing on lat width, hammies and calves atm.

[disasterpiece]

Not threatening any body bud. Just stating the obvious. If you weren't a smartass constantly then I'm sure people wouldn't missinterprit your posts as often.

It's sad that your most active posted topic is my journal. Hope the training is going well.

People don't, you and one other person missinterprited one post. Yes training is going very well thank you. Back to doing 220kg squat which is good. How's yours?

It's sad that your most active posted topic is my journal. Hope the training is going well.

Not sad at all, I find your journal infact all your posts very entertaining.

[SamWelly]

Good thanks. Lets hope that your upper body strength catches up

[2guns]

Lets hope that your upper body strength catches up

haha that was a good one

[SamWelly]

Deadlifts last night off the rack. Played around with new teqnique and breathing, tried out bluto's belt - managed a 250kg for 1, and failed on 270kg. Repped 180kg for 20 reps to finish off and 3 sets of 140-160kg shrugs 12 reps.

Squats and legs on Monday. No shoulder press last week as left shoulder fatigued from incline bench on Friday.

[diamond]

thats some good weight.

Are you still selling supplements ?

[SamWelly]

Thanks bro. Really want to be lifting 6 plates a side off the ground this year.

Any one got a link to a tall guy doing deads? Just want to check out the form and hand placement.

Nope, Have enough going on with 2 jobs and training 5-6 times a week. Business is still registered and will look at doing something serious next year - Margins on supplements are fairly small and I don't have enough time to ensure people get the right service.