Goal - 125kg by December '08

[rotangs on]

Ask Damon how he pumped out the 230 at the bench comp how he did it?

[2guns]

would love to smash out a 180kg for 1!

i thought u could do more than this before?

[ohjoshua]

"Sam is a less than excited individual that has no set goals apart from fitness" .

lol,

that is one funny note.

thnx for the indepth answer to the question.

[SamWelly]

would love to smash out a 180kg for 1!

i thought u could do more than this before?

I've done a 175kg for 4. This was back when I only trained upper body, and was barely training for boxing - I wasn't even doing deadlifts. I'm happy just keeping my strength up at the moment, so anything above what I have done previously would be good.

Friday 4th:

I feel real fat and sluggish today so gunna smash out some cardio and sparring session - Had the day off work today so thought I would have a few drinks with the boys for once last night (Haven't drank in months). Woke up in a random hotel room with my phone and top missing, so I am not expecting to be in the best form today for training.

[2guns]

Woke up in a random hotel room with my phone and top missing, so I am not expecting to be in the best form today for training.

was this a cougar or a boyfriend of yours, that did this to u? :pfft:

[SamWelly]

Couger :pfft:

Told you bro,Thursday nights are key. Hahaha

[Dale]

that is good shoulder pressing Sam, and of course you count the bar..the collars (unless plastic) and I added another 5kg for built up chalk! :pfft:

[Dale]

fuk, just read all the posts, only read first page when posted above comment! Agree, smith machine dont count bar, everything else do...you are making some great gains there Sam.

[2guns]

nice nice!

yeah ill have to come down to welly sumtime and party up lol

[SamWelly]

Ok so heres tonights workout

Bench:

120kg for 6 warm up

140kg for 6 warm up

180kg for 2 full reps - not assisted NEW PB!

190kg for 1 - Couldnt get it back to top rack height (left tricep gave in a bit, chest felt strong tho) So Close! I felt like I had it...

Incline Smith:

120kg for 6 warm up

160kg for 8

140kg for 8

120kg for 8

Flys:

35kg x8

35kg x8

Tricep press:

Whole machine plus 20kg x8

Whole machine plus 40kgx8

Whole machine plus 60kg x8

Whole machine plus 60kg x8

Whole machine plus 40kg x8

Barbell Shrugs:

120kg for 8, then 120kg for 8 rear - 8 reps each side.

120kg for 8, then 120kg for 8 rear - 8 reps each side.

120kg for 8, then 120kg for 8 rear - 8 reps each side.

[SamWelly]

Not too far off my goal of 200kg 8) \:D/ I think I am about 3 months off - boxing dependant.

Weighed in at 114.5kg tonight, still holding the weight well even with going to sleep hungry a couple of times this week due to being out of central town.

[teamfatboy]

Ok so heres tonights workout

Bench:

120kg for 6 warm up

140kg for 6 warm up

180kg for 2 full reps - not assisted NEW PB!

190kg for 1 - Couldnt get it back to top rack height (left tricep gave in a bit, chest felt strong tho) So Close! I felt like I had it...

That's freakin' awesome...huge numbers, Sam! :clap:

[Small]

Not too far off my goal of 200kg I think I am about 3 months off - boxing dependant.

ul get it. theres a guy at my gym hu benches 210kgs-i personally havent seen it but my dad has, after 200kgs matching and beating that is ure next goal :nod:

[rotangs on]

Mean numbers bro.

How do you find the smith machine inclines? better than normal freeweight barbell?

[SamWelly]

It is probably not as good, but works well if you don't have a spotter. I find it has a good ROM tho and uses less stabilising muscles - Tris are usually screwed from bench :doh: . Works the front delts a little more I think... Going back to Barbell this week.

[SamWelly]

Last night hit some shoulders:

Standing Military presses:

80kg for 8

90kg for 8

90kg for 8

90kg for 8

80kg for 8

Arnie Press:

21kg for 8

25kg for 8

28kg for 8

31kg for 8

Side Raises:

18kg for 8

21kg for 8

23kg for 8

25kg for 8

1/4 presses with 20kg dumbell x 8 reps

Shoulders were really sore as I was in a hurry and didn't rest much between sets. Want to get a 100kg standing military press soon - it takes huge core strength for me to stay straight for anything above 80kg, which should help with my ab development.

Tonight is cardio only. Wednesday boxing sparring. Thursday Dynamic bench, Deadlift and shoulder press.

[Mike Zero]

So who are you Sam?

[SamWelly]

Have a look in the 2002-2003 Fell House photos and you should be able to figure it out haha....

My last name starts with a P and it isn't penis

Ok so tonight was a pretty epic back session:

Deadlifts:

125kg for 5 (warm up)

145kg for 10

155kg for 8

165kg for 8

175kg for 5-6

155kg for 8

Wide Grip Bent Over Rows:

80kg for 10

100kg for 10

100kg for 8

110kg for 8

Lat Pull downs:

205lb for 8 (warm up)

235kg for 8

Assisted pull ups:

3 sets of 8 - varying weight.

Biceps:

Lat pull down machine - CG palm facing pull downs

205kg for 8

225kg for 8

235kg for 8

225kg for 8

CG palm up rows:

80kg x8

100kg x8

110kg x8

110kg x8 (Jesus christ my arms were pumped up at this point!)

Pretty good workout. Time to eat. Chow.

[Mike Zero]

Anal danger much? :pfft:

Anyway, I could do a little bit of research and find out who you are OOOOOOORRRR you could just tell me, c'mon.

[SamWelly]

Hahaha, nah not that kinda bording house. Although my old room mate turned out to be gay... :shock:

I'll PM you...

[blairandkelly]

nice weight bro keep it up

[SamWelly]

Cheers bro.

Last night.

Incline bench:

120kg x 6 (warm up)

140kg x 8

150kg x 8

160kg x 5

130kg x 8

Decline Bench:

120kg for 6 (warm up)

130kg x 8

130kg x 8

130kg x 8

Dips:

Machine plus 30kg x 8

Machine plus 50kg x8

Machine plus 60kg x 8

Machine plus 70kg x 6 (New PB - Machine Maxed out)

Tricep Kickbacks:

Whole stack x 8 reps 4 sets.

Massive workout. Really really happy with incline strength - 160kg is a new PB as I am not using the rack - 2 months ago I was pressing 120kg for 8!!!

[rotangs on]

Do you press more on incline than decline bro?

160kg is good on incline..

I see you have a 250kg squat goal...what are you currently squating bro?

[SamWelly]

Nah, I have done 175kg for 4 on decline months ago. Way easier than flat - but apparantly as much muscle stimulation.

Incline is the hardest of all 3, then flat, then decline. I think you add about 30% on to incline to equal a bench? All depends on form I guess.... Incline feels massive going real deap.

Had the laziest day today fucking around at home. Should of trained but was too tired. :doh:

Don't know what I can squat. Have leg pressed some pretty decent numbers tho...

[rotangs on]

Yeah definetely agree with the incline/flat and decline theory!, I don't even bother with decline anymore...

Do you do hack squats aswell?

Did you take anyone home on saturday bro?? couldn't stop laughing about that 4 foot asian

I didn't leave town until 10am, ended up going to sunday school with a 29 year old woman from wales shes nearly into cougar territory :grin: