POWERLIFTING

Galantboy · July 31, 2009

nice weights wheres the pics at bro?!!

Luigi · July 31, 2009

good looking chest sesh :clap:

Specter · July 31, 2009

Back workout.

Widegrip Chinups.

BWx10

BWx9

BWx8

BWx6

Widegrip pulldowns

70x10

70x9

70x8

Deadlifts(Olympic Bar)

10x60kg

10x100kg

9x120kg..then stopped as my back started to flare up...

Hammer strength Iso pulldowns

60x10

70x10

70x9

70x8

Widegrip Cable Rows

63kgx10

63kgx8

Hammer Strength Machine T-Bar Rows

50kgx10

59kgx8

Cardio Treadmill, Incline 8.0, Speed 4.6kg.

Then rushed home to watch the shield game...

Specter · August 1, 2009

Triceps

Standing Cable Tricep extensions.(one arm)

Warmup

10x15kg each arm x 2sets.

Tricep Cable Pressdowns.

12x60kg

10x80kg

10x90kg

7x90kg

4x90kg to 5x70kg to 7x50kg to 11x30kg.

Behind Head Dumbell Extension.

40kgx10

40x10

40x10.

V Bar skull crushers.

30kgx8

30x8

30x7

30x6

20kgx8

Close grip hammer strength assisted rack.

10x30

10x40

8x50

8x40

Hammer strength shrugs..

6x20kgplates

12x40kg

10x120kg

10x120

Cardio. 30min Treadmill, Incline 8.0, Speed 4.5kph.

Specter · August 2, 2009

Biceps.

Warmup

Pullups 12xBW,10xBW,8xBW

Standing Bicep Curls(olympic Bar)

10x40kg

10x40

8x40

6x40, 7x30kg

Seated Hammer Curls.

10x17kg Dumbells

10x17

8x17

Widegrip Standing Cable Curls.

10x60kg

10x65kg

10x60kg

8x60kg

Seated Concentration Curls

8x12kg Dumbell

8x10

6x10,7x8kg

Cardio 30min Incline 8.0 Speed 4.6kph.

Started Using Fatburners yesterday...constantly feel overheated and burining up..especially after eating..

teamfatboy · August 2, 2009

Started Using Fatburners yesterday...constantly feel overheated and burning up..especially after eating..

Which ones?

Specter · August 2, 2009

Started Using Fatburners yesterday...constantly feel overheated and burning up..especially after eating..
Which ones?

LA Muscle Nobese Triburn Fat Burner. did some swapsys for 4 bottles of this stuff....

teamfatboy · August 2, 2009

OK, haven't tried them... the only time I tried something like that (Lipo-6), I think I was still too damn lardy to notice.

Mind you, I've always been a strong coffee drinker, so maybe that's why it didn't have that sort of effect.

Be interesting to see what effect it has on body comp, tho.

Specter · August 2, 2009

OK, haven't tried them... the only time I tried something like that (Lipo-6), I think I was still too damn lardy to notice.
Mind you, I've always been a strong coffee drinker, so maybe that's why it didn't have that sort of effect.
Be interesting to see what effect it has on body comp, tho.

stay tuned then...just started mixing in Balance Ultra Ripped Protein....lowering the calories a bit....gonna be interesting...

Specter · August 3, 2009

Morning workout. Quads

Hammer Strength V Squats

Warmup 12x40kg, 10x60kg.

Continued.

10x120kg

8x120kg

6x120kg

Hack Squats(Hammer Strength assisted Rack)

10x50kg

9x50kg

8x50kg

7x50kg

Leg Extensions

10x119kg

9x119kg

6x119kg

4x119kg

9x91kg

6x91kg

Farmers Walk

2 sets 10kg dumbelss each hand.

Cardio 30min Incline 8.0 Speed 4.6kph.

jono · August 3, 2009

nice squattin.. :clap:

Specter · August 3, 2009

Evening Workout. Hamstrings and Calfs.

10min Warmup Treadmill.

Stiff Legged Deadlifts.(olympic bar)

10x60kg

10x70kg

10x90kg

8x90kg

8x100kg

Seated Leg Curls

10x63kg

9x63kg

8x63kg

Lying Leg Curls

10x40kg

8x35kg

Seated Calf Raises

12x40kg

10x40kg

9x40kg

Standing Calf Raises

12x151kg

10x151kg

9x151kg

Finished....No Cardio Tonite. No Weights tomorow, just cardio only for tomorow.

teamfatboy · August 3, 2009

Jeepers - that's a bit harsh on the calves... 10 sets after a big hamstring workout :clap:

Calvin · August 3, 2009

Your crazy for working out twice a day bro.

Specter · August 3, 2009

Your crazy for working out twice a day bro.

You got something better?

each to their own...I know what works for me....think thats bad...check the guys out competing in the upcoming wellington comp...3x a day...

Roidzilla · August 4, 2009

some good volume trains in there man! :clap:

Kiwijuice · August 4, 2009

i agree man keep the volume up dont listen to the amatuers .

Specter · August 4, 2009

some good volume trains in there man! :clap:

i agree man keep the volume up dont listen to the amatuers .

:grin: :grin: :grin:

Thanks guys...Farken rest day today and goddamn feeling it too.. :shock:

jono · August 4, 2009

nice calve work.. dont be afraid to abuse them further :grin:

steak · August 4, 2009

some good volume trains in there man! :clap:

Rekn...sheesh that was a pretty big day :clap:

Specter · August 5, 2009

Shoulder and Traps Workout. Morning.

Rear Delt Raises.

12kg Dumbells

10x 24kg

10x24kg

8x24kg

Dumbell Shoulder Presses

32kg Dumbells

10x64kg

9x64kg

8x64kg

6x64kg

4x64kg-6x15kg Failure.

Hammer Strength Assisted Rack.

Seated Military Presses

10x20kg

10x30kg

8x35kg

Side Delt Daises(Cables)

Each Arm.

10x20kg

Front Raises

10x12kg

9x12kg

8x12kg

Shrugs

12x80kg

12x130kg

12x140kg

11x140kg

10x140kg

Hammer Strength Machine.

Lat Raises

11x40kg

10x45kg

8x45kg

Finished. No Cardio.

Will go back to gym tonite and do Abs and Cardio.

teamfatboy · August 5, 2009

Shoulder and Traps Workout. Morning.
Rear Delt Raises.
12kg Dumbells
10x 24kg
10x24kg

Nice...pays to read carefully tho..for a moment there I though you were doing 24 kg dbs each side....

How do you do them - on an incline bench, or just like a bent-over fly?

Specter · August 5, 2009

Shoulder and Traps Workout. Morning.
Rear Delt Raises.
12kg Dumbells
10x 24kg
10x24kg
Nice...pays to read carefully tho..for a moment there I though you were doing 24 kg dbs each side....
How do you do them - on an incline bench, or just like a bent-over fly?

I hate the incline bench as I feel it presses on my lungs and I hate the feeling of the bench being pressed against my upper torso...so I do bent-over flys....and no..I dont do the swinging technique.

jono · August 5, 2009

nice heavy shoulder workout there.

Specter · August 5, 2009

Abdominals.

10min Warmup Treadmill.

Seated Leg Raises with 7kg weight.

12x

10x

9x

Rope Cable Crunches

10x50kg

12x60

10x60

Decline Bench situps

12xbw

12

11

10

Side Bends with 35kg Dumbell

10x35kg

10

Cardio 30min Incline 9.0 Speed 4.6kph.

11

10

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