Mikey6

[Mikey6]

[

[Mikey6]

some great Jurnals here

[poos_n_wees]

...Maybe a little KFC or Hells Pizza (because I can)

Heh, good on ya.

Lots of arms in your training split.. are they lagging at the moment? What're your goals with this?

[Mikey6]

...Maybe a little KFC or Hells Pizza (because I can)

Heh, good on ya.

Lots of arms in your training split.. are they lagging at the moment? What're your goals with this?

Yeah have tennis elbow in both inner arms, so I have to go light when working biceps. This is why I do them frequently, so the load is gradual. It seems to work out better this way then having one heavy day and compounding the problem. mostly I do my biceps twice a week, 3 times is the max. Triceps and forearms only once. I do forearms to enhance my grip strength.

At the moment Im simply bulking and adding strength.

Soon I will diet, to get my weight down and then do some lifting around the place, I have to do more enquiries in to what lifting events are taking place and where, through the federation. (but I have time)

otherwise I have started a power lift club thingy at my gym to keep me focused.

[Mikey6]

Good reading through some of ya Journals. Inspiring stuff.

My new routine will go somthing like this.

day 1 Chest & Biceps

day 2 Hamstrings & Quads

day 3 off or Cardio (whatever )

day 4 Shoulders, tri's and Calves

day 5 Back & Traps

Sat & Sunday off

[Mikey6]

Lite legs and Chest

No squats today, just priming myself up for the big push tomorrow.

Just leg press and standing leg press.

Tomorrows routine is new and will hopefully go something like this.

Leg Ext 3-4 sets (explosive up, controlled down)

Squat 3-5 warm up sets, then heavy as till failure(Heavy. Full rom.)

Leg press 3-4 sets (heavy)

Hack squats ( controlled down, explosive up)

Leg Ext (Heavy till fail)

Leg curl (till fail)

LOL That should make em ache in da morning.

Today Chest w/o was dismal am losing some strength in my DB flat bench, so couldnt go so many reps in to the 40kg's little lone the 45's. So I stuck to the 35's and did drop sets finishing up my flat work on the bench.

However managed to stay heavy on incline.

didnt bother with decline today.

Went in to some heavy then lite incline flyes, dropsets.

tried to do some weighted dips, but that was just or-quid.

I think Im experiencing loss of strength due to a bout of Asthma Ive had over the past couple days, hopefully this passes.

[Mikey6]

Exelent leg w/o today

leg ext 5 sets 150+ (dnt know if that machines pounds or kelo, prob lb's)

Squats 5 sets finishing at 120kg (not much I know)

Leg press 5 sets 160+kg

Squat machine 5 sets 54kg

Leg ext 4 sets (as above)

Leg press 4 sets 120kg

Leg Curl 5 sets 110 (kelo or lb's I dunno)

[poos_n_wees]

Yeah have tennis elbow in both inner arms, so I have to go light when working biceps. This is why I do them frequently, so the load is gradual. It seems to work out better this way then having one heavy day and compounding the problem. mostly I do my biceps twice a week, 3 times is the max. Triceps and forearms only once. I do forearms to enhance my grip strength.

Aww bummer about the tennis elbow! Just saw your other thread about the safeties for dumbell press. Must be frustrating to say the least.. but hey, you're working around it which is admirable :nod:

Dude, leg training looked brutal :twisted:

How many reps of 120kgs did you do for the 5 sets of squats?

[Mikey6]

Yeah have tennis elbow in both inner arms, so I have to go light when working biceps. This is why I do them frequently, so the load is gradual. It seems to work out better this way then having one heavy day and compounding the problem. mostly I do my biceps twice a week, 3 times is the max. Triceps and forearms only once. I do forearms to enhance my grip strength.

Aww bummer about the tennis elbow! Just saw your other thread about the safeties for dumbell press. Must be frustrating to say the least.. but hey, you're working around it which is admirable :nod:

Dude, leg training looked brutal :twisted:

How many reps of 120kgs did you do for the 5 sets of squats?

Not as many actually as I would have like, only 3-4 reps full rom then 2-3 hacks finishing each set.

I have never done Leg Ext before squat, so I think that made me fatigue a bit before I got to the squat. (must be a good thing I spose)

Thanks poos n wees.

[Mikey6]

Chest day

Bench press

10 x 60kg x 2 sets (warm up)

10 x 90kg x 2 sets

5 x 100kg x 3 sets

2 x 120kg x 3 sets (finish rest)

Flat bench Dumbells

10 x 30kg DB's X 1 set

7 x 35kg DB's x 1 set

7 x 40kg DB's x 1 set

4-5 x 45kg DB's x3 sets (finish rest)

Incline Bench Dumbells

10 x 35kg DB's x 2 sets

7 x 35kg DB's x 2 sets

30kg DB's till fail (drop set, finish rest)

Incline Bench press

10 x 80kg x 1 set

80kg till fail x 3 sets (drop sets, finish rest)

flat bench Dumbell flyes

20kg DB's till fail x 3 sets

17.5kg DB's till fail x 2 sets

15kg DB's till fail x 2-3 sets ( drop sets , finish rest)

[Mikey6]

Today Back w/o

Lat pull downs

10 x 165kg x 3 sets

7 x 180kg x 3 sets

Dead lift

5 x 100kg x 3 sets

5 x 120kg x 3 sets

1 x 130kg x 1 set

Seated row

7 x 95kg x 3 sets

8 x 107.5kg x 3 sets

Dumbell rows

10 x 31kg x 3 sets

7 x 35kg x 3 sets

Lat pull downs

5 x 195kg x 3 sets (finish)

Heres a video of a recent Deadlift of 120kg, a little better with form, but still having trouble keeping my back straight.

Also met up with an ex power lifter today, which was really inspiring for me.

He has a lot of great tips on form and technique.

My biggest worry has been my age, starting this at 32, but he said not to even worry bout that cos he retired not long ago and he's 52.

I will also be meeting up with some Powerlifting associates tomorrow and be lining up a proper comp for next week.

So all go!!!! :grin:

[disasterpiece]

That video dosen't look that bad...

What r u wearing on ur head and for what reason?

[Mikey6]

That video dosen't look that bad...

What r u wearing on ur head and for what reason?

LOL, so nobody recognises me, thanks bro

[2guns]

LOL, so nobody recognises me, thanks bro

sudam!!

[Mikey6]

LOL, so nobody recognises me, thanks bro

sudam!!

You talk, I have my boys park a van outside your house, western infidel pig!!!!

On a lighter note Old Bull has nicely surpliied my DB spotter needs. Im going to post the pic here so I can refer to it lataz, before I make my own.

Thanks again Old Bull

[Sakura]

sudam!!

You talk, I have my boys park a van outside your house, western infidel pig!!!!

:pfft: LOL Open a can of jihad on him!

[poos_n_wees]

Heres a video of a recent Deadlift of 120kg, a little better with form, but still having trouble keeping my back straight.

gannnggggstaaaa !

Yeah deads look good to me too :nod: You kinda do what I do, which is straighten out my legs near the top of the movement and sorta "stiff leg" the weight up the rest of the way.

I will also be meeting up with some Powerlifting associates tomorrow and be lining up a proper comp for next week.

So all go!!!! :grin:

How did the meeting go?

[Mikey6]

thanks, so I must be doing something right.

Im gonna have the meet this morning before my work out, I'll let you know.

[2guns]

but seriously u should drive yr car round with that rag round yr head/face

[Mikey6]

Good meet this morning.

two entires one for bench and deadlift, and one for deadlift.

1st guy 39 y/o in 87kg group did well 120kg bench, then 160kg deadlift.

2nd guy is a 52 y/o ex power lifter in 115kg weight group, this morning lifted 170kg deadlift. (not bad for a guy who had just finished a grueling w/o and also suffers diabetes, was pretty amazing to watch.

I compete next week, but at least we have some names on the board, so shes all go.

[Luigi]

osamas been lifting weights

[Mikey6]

BIG Fat Hairy boring W/o today

No frills LEG and ARMS roughly 5-7 sets each

Leg press Heavy

squat Mid range

Leg press Heavier

Leg Ext Heavy

Calve Raises Heavy

Tricep V bar p/dwns Heavy

Rope p/dwns Heavy

rope o/head mid range

DB's b/hind neck mid range to lite (13.5kg-11kg db's)

BB b/hind neck mid range (35kg)

Standing BB curls Lite to midrange

Cable alt curls heavy

more BB curls mid range - heavy

Alt DB curls lite

Compete on monday to get my name on board so plenty rest this weekend

[Luigi]

do you record the weight used at all ?

hard to keep tabs if cant see what your lifting....

[2guns]

did u stop any shoplifters today?

[Mikey6]

did u stop any shoplifters today?

yes 3