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Goal - 125kg by December '08

SamWelly

By SamWelly
in Workout journals

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SamWelly Senior member

SamWelly

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Did arms today as squats last night were pretty taxing.

Triceps:

CG Tricep Dumbell Press

100kg for 8

120kg for 8

120kg for 8

120kg for 8

Skull Crushers with EZ bar

60kg for 8

70kg for 8

70kg for 8

70kg for 8

CG Palm toward me pull downs

235lb for 8

265lb for 8

265lb for 8

235lb for 10

2 arm bicep curls - cable

Whole stack - 85lb?? 4 sets of 8 reps

1 arm bicep cursl - cable

1/3-1/2 stack - 3 sets of 8-10 reps

Massive bicep workout. Triceps were tired but not pumped. Felt strong on the crushers and the CG press. Haven't hit them for a while as they were dwarfing my biceps too much. Will start hitting them hard from now - want to get some 20" arms hanging off my shoulders ASAP!

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SamWelly Senior member

SamWelly

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Don't think I am keen to train there tho - Dont want to get into details and sound rude...

Hasn't stopped you before, Don't stop now Do Tell?

Will look at training there when I am happy with my strength. I like being able to use mirrors for things like shoulder presses, and have a nice shower and sauna after my workout if I have time. Nothing against the gym - just personal prefferance. They sure do produce some monsters :wink:

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SamWelly Senior member

SamWelly

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Deadlifts: No Straps - No Belt

130kg for 5 (Warm Up)

160kg for 8

190kg for 1 (Grip failed - bar had no grit)

180kg for 5 (Again, shit bar)

160kg for 8

160kg for 8

160kg for 8

Shrugs Barbell:

100kg for 10

120kg for 10

130kg for 10

130kg for 10

Abs:

1 Arm Leg Drops on Swiss Ball - These are fucking hard. 4 sets 8 reps

Superset with Crunches on swiss ball with 30kg dumbell on chest. 4 sets 8 reps

Lat machine - with cable behind head. 1/4 stack 3 sets 8 reps.

Really pissed off with the bar I had to use. Need to buy chalk or start using my straps. Grip feels strong but that bar moves around a lot. Plan on 10 repping 180kg next week :pray:

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SamWelly Senior member

SamWelly

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Lie on the swiss ball, 1 hand behind the head holding onto a bar. Keep the ball in the natural curve of your spine, Raise legs to vertical, then down to parralel. Use two hands till you get strong enough - I do mine with 2 fingers now to up the resistance.

Got taught these by Joe Ulburg for my lower abs and obliques. Have made a big difference to my core strength also.

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SamWelly Senior member

SamWelly

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Have you tried using gloves when doing your deads bro?

Gloves so don't help for deads. It's one of the few times I take mine off. chalk ROCKS!

I'll be trying the chalk out when I find somewhere that sells it. Apparantly the stuff from the chemist is Kaka as it is too fine.

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Mike Zero Veteran member

Mike Zero

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Have you tried using gloves when doing your deads bro?

Gloves so don't help for deads. It's one of the few times I take mine off. chalk ROCKS!

I'll be trying the chalk out when I find somewhere that sells it. Apparantly the stuff from the chemist is Kaka as it is too fine.

Go to an Outdoors shop and buy some rock climbing chalk. I bought mine in Mot... There's bound to be a few places that sell it in Wellington.

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rotangs on Member

rotangs on

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Triceps:

CG Tricep Dumbell Press

100kg for 8

120kg for 8

120kg for 8

120kg for 8

CG Palm toward me pull downs

235lb for 8

265lb for 8

265lb for 8

235lb for 10

What's the CG? i'm going to hit triceps tomorrow morning. Want to try some new exercises...what are the two above? :doh: Sorry if it's a stupid question and CG is just short for something obvious..?

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SoaringSwine Senior member

SoaringSwine

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Triceps:

CG Tricep Dumbell Press

100kg for 8

120kg for 8

120kg for 8

120kg for 8

CG Palm toward me pull downs

235lb for 8

265lb for 8

265lb for 8

235lb for 10

What's the CG? i'm going to hit triceps tomorrow morning. Want to try some new exercises...what are the two above? :doh: Sorry if it's a stupid question and CG is just short for something obvious..?

CG = Close Grip. And Sam, either you're the strongest bencher I've ever seen, or you've mistaken dumbbell for barbell :P.

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SamWelly Senior member

SamWelly

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Yes haha I meant Barbell. I should be up at the 140kg mark for those now. Mate of mine reps out 180kg CG's!!!! Massive strength!!!

They are just pullups using the lat machine bro. I'll be going back to non cable weights next week tho. Tell you why when I see you.

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SamWelly Senior member

SamWelly

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Had another fat test today. Still at 10.5% BF and have put on some more weight. Weighed in at 116kg last night, but did the test on an empty stomach today.

Looking forward to the next 3 months and breaking the 120kg mark! Jo Ulburg is back on board with my training and we are hoping to bring my legs up to standard as soon as possible.

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poos_n_wees Veteran member

poos_n_wees

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Lie on the swiss ball, 1 hand behind the head holding onto a bar. Keep the ball in the natural curve of your spine, Raise legs to vertical, then down to parralel. Use two hands till you get strong enough - I do mine with 2 fingers now to up the resistance.

Trying this today.. Thanks!

Had another fat test today. Still at 10.5% BF and have put on some more weight. Weighed in at 116kg last night, but did the test on an empty stomach today.

eek.gif Must be looking swole! Those are some impressive numbers :nod:

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Flamer Senior member

Flamer

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Lie on the swiss ball, 1 hand behind the head holding onto a bar. Keep the ball in the natural curve of your spine, Raise legs to vertical, then down to parralel. Use two hands till you get strong enough - I do mine with 2 fingers now to up the resistance.

Trying this today.. Thanks!

Cool, will look forward to reading about your pain later today then??!!! I do them - when I started I struggled to bang out sets of 7

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