POWERLIFTING

[laurasaur]

Ewwww I hope you do that in the privacy of your own home

:shock: wat demon are you talking about?

Pics?

lawl

[Specter]

Ewwww I hope you do that in the privacy of your own home

:shock: wat demon are you talking about?

Pics?

lawl

pics of my demon??? :shock: :shock:

[Specter]

Bicep workout.

Warmup-12x20kg vbar reverse curls x 2

Reverse Curls Vbar.

12 x 27 1/2 kg

10 x 27 1/2 kg

10 x 27 1/2 kg

9 x 27 1/2kg then chopped down to 20kg till failure...

Close grip Vbar curls.

10 x 30kg

10 x 30kg

9 x 30kg

8 x 30kg

Hammer Curls. (Dumbell)

10 X 17kg (each arm)

10 x 17kg

9 x 17kg

9 x 17kg

Widegrip barbell curls.

9 x 35kg

9 x 35kg

8 x 35kg

7 x 35kg

Cable curls (dunno wat the proper name for this is, cant be arsed explaining it)

10 x 20kg both sides same time.

10 x 20kg

10 x 20kg

10 x 20kg then chopped down to 20kg till failure

30min Treadmill.

[teamfatboy]

Bicep workout.

Cable curls (dunno wat the proper name for this is, cant be arsed explaining it)

I call 'em high-pulley curls... where you use both sides at one, as opposed to a single-side low-pulley curl, or whatever like that.

[Specter]

Bicep workout.

Cable curls (dunno wat the proper name for this is, cant be arsed explaining it)

I call 'em high-pulley curls... where you use both sides at one, as opposed to a single-side low-pulley curl, or whatever like that.

Yeah..thats it...biceps are pretty much stuffed when I get to those...

[Specter]

Shoulders.(Morning)

Warmup- Seated Shoulder dumbell press.

12x24kg, 12x24kg (12kg dumbells)

10 x 60kg (30kg Dumbells)

10 x 60kg

10 x 60kg

10 x 60kg

Side Raises (15kg dumbells)

10 x 30kg

10 x 30kg

10 x 30kg

10 x 30kg

Rear Delt Machine

10 x 56kg

10 x 63kg

10 x 63kg

10 x 63kg

Front Raises (Dumbell)

10 x 12kg

10 x 12kg

10 x 12kg

10 x 12kg

Machine Shrugs.

12 x 80kg

12 x 120kg

12 x 120kg

12 x 120kg

9 x 130kg

Cardio - 30min Treadmill.

[Specter]

4 .45pm-Cardio Only. 1 hour. Treadmill. Incline 7.0. Speed 4.7kph.

[Luigi]

wheres the militarys at yo!

[Specter]

wheres the militarys at yo!

wasnt aiming for compound press. I usually perform those when i wanna mass/bulk up...

[Luigi]

wheres the militarys at yo!

wasnt aiming for compound press. I usually perform those when i wanna mass/bulk up...

oh your cutting ? how much you weighn and what you trynna get down to

[Specter]

wheres the militarys at yo!

wasnt aiming for compound press. I usually perform those when i wanna mass/bulk up...

oh your cutting ? how much you weighn and what you trynna get down to

4 weeks ago I was 98kgs.

Im 176cm

Weight - 93kgs

Came back from a 8 week trip around South America.

Ate crap and no training.

at the moment cutting down and just looking at shedding unwanted fat. after the first week back at the gym I was sore as hell, and walking around like like I had been ass raped.

anyway..getting my strength back to reasonble condition and body is coming along great....(well it must be if peeps are asking me if im competing in any upcoming comps)

Training with weights and cardio twice a day.

No real goals at moment..

[Specter]

Saturday morning. Cardio Only. 1 hour Treadmill. Incline 7.5, Speed 4.7kph.

[steak]

good up hill walk for a sat morn :wink:

[Specter]

good up hill walk for a sat morn :wink:

nahh..honestly..I set it up that high so i can get a good view of the chicks doing pump classes dowwn below us. :pfft:

[Specter]

Well..stayed up to watch the Alll Blacks get there butts kicked then slept in till 12.40pm.

Got to the gym around 1.30pm and trained chest.

Chest workout.

Seated Incline Press Olympic Bar.

Warmup 12x60kg

10x100kg

10x95kg

10x95kg

9x95kg then switched to60kg reps till failure..got out 11reps..

Incline Dumbell Flys

25kg dumbells x 12reps

x11

x10

x10 Then switched over to 12kg dumbells and went till failure...got out 9reps

Flat Bench Dumbell Press(Triceps were really fatigued by time I got this exerscise.)

12 x 25kg dumbells

15 x 25kg dumbells (got a spotter)

10 x 20 kg

10 x 20kg then switched to 15kg dumbells and went to failure..got out 7reps(spotter helped)

Cable Crossovers.

12 x 25 kg

10 x 25kg

9 x 25kg

9 x 25kg.

Cardio Treadmill 30mins Incline 7.5. Speed 4.7kph.

Felt relly good today..had a high Carb day yesterday had a cup of oats and blueberries for breaky before I got down to the gym...ate a full 1 cooked breakfast and 1 eggs benedict at a cafe in petone with a banana, berry and spirilina smoothie(cost around 38bucks all up I thnk)...around 11am. Had a 300 gram lean steak with kumara and spinich around 3pm when I got home... 7pm had chicked and green beans with brown rice...9pm hungry again so had 4 poached eggs on toast. 11pm had another steak swalowed down with a protein shake. Also had protein shakes during the day....

[teamfatboy]

Nice work-out, solid pressing :clap:

But hope that this

a full 1 cooked breakfast and 1 eggs benedict at a cafe in petone with a banana, berry and spirilina smoothie(cost around 38bucks all up I thnk)...

wasn't the Brunch you were trying to duck out of :pfft:

[Specter]

Nice work-out, solid pressing :clap:

But hope that this

a full 1 cooked breakfast and 1 eggs benedict at a cafe in petone with a banana, berry and spirilina smoothie(cost around 38bucks all up I thnk)...

wasn't the Brunch you were trying to duck out of :pfft:

Nah...that was yesterday...and it was with my ex. we still catch up now and then..went hunting around for a new car in lower hutt after that...

Been a bit slack with eating today...as I slept in this morning and missed like 3 meals already by the time I got me ass outta bed...

[Specter]

Morning Workout.

Triceps.

Warmup behind head extensions,

10kg dumbell.

12x10kg, 12x10kg.

Close Grip Tricep Press.(Hammer Strength Assisted Squat Rack)

12 x 40kg

10 x 50kg

9 x 52 1/2kg

8 x 52 1/2kg

8 x 52 1/2kg then failures) 9x40kg and 9x30kg

Tricep Cable Pressdowns.

12x 65kg

11x80kg

10x85kg

6x80kg then failures 8x60kg and 9x30kg.

Behind Head Extensions.(Both Hands)

12x35kg

12x35kg

10x35kg

10x35kg

Rope Pulldowns

10x20kg

10x15kg

9x15kg

7x15kg then Failures, 6x10kg

35min Treadmill, Incline 7.5, Speed 4.6kph.

[steak]

Fark bro...17sets plus warm ups for the tris...mean :clap:

[Specter]

Evening workout.

Quads.

Olympic Bar Squats.

Warmup, 10x60kg, 10x60kg.

Squats Continued....

12x100kg

10x110kg

8x110kg

8x110kg

8x110kg

Incline Leg Press

10x120kg

10x160kg

8x200kg

8x200kg

8x200kg

8x200kg

Hack Squat

8x40kg

8x40kg

8x45kg

8x45kg

Leg Ext

119kgx10

119x10kg

98x8kg

98x8kg

98x8kg then chopped down to 63x4kg, then 35kgx5.

Finished. No Cardio on leg days.

[steak]

Big day bro :clap: ..bet ya feelin that or will 2mora

[Specter]

Big day bro :clap: ..bet ya feelin that or will 2mora

Yeah..I was feeling it during my leg workout...Cant wait for that rest day coming up...

[Specter]

Hams, Calfs and Traps. 930am.

Warmup Bike 10min. Level 7.

Lying Ham Curls.

Warmup 15x15kg, 15x15kg.

Continued.

12x40kg

12x40kg

12x40kg

11x40kg

8x45kg

7x45kg chopped down to 6x30kg then 7x15kg.

Reverse Hack Squats.

12x20kg

10x40kg

10x40kg

10x40kg

Seated Leg Curls.

12x56kg

8x63kg

8x63kg

8x63kg

Standing Calf Raises(machine)

15x151kg

12x151kg

10x151kg

10x151kg

9x151kg

10x151kg then chopped down to 10x106kg and 17x52kg.

Seated Calf Raises.

15x40kg

12x40kg

12x40kg

10x40kg

Shrugs(Machine)

12x80kg

12x120kg

12x120kg

10x120kg

11x120kg

10x120kg

Finished. No cardio.(Totally Farked!)

[Gasp]

Theres some big workouts and quite a few kgs being pumped out there Specter!

Where will this eventually lead you? whats your goals for competing etc and what weight.

[Specter]

Theres some big workouts and quite a few kgs being pumped out there Specter!

Where will this eventually lead you? whats your goals for competing etc and what weight.

dont really have a goal bud, who knows where it will lead...as for competing...will get back to you in 6 weeks..