basics

[Luigi]

lol yea to be honest my first thought was skinhead, but im from chch there everywhere down here. but looking good man keep it up

[soundsgood]

Shit dude you've come a long way from those first pics you put up! Getting good size and definition in your arms! :nod: How much of your body is tattoo'd?

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Shit dude you've come a long way from those first pics you put up! Getting good size and definition in your arms! :nod: How much of your body is tattoo'd?

yeap, cheers- i wondered if anyone remembered those pics. and those pics arent even the worst lol!

got a full sleeve tribal dragon, and a full sleeve colour japanese phoenix. have started my backpiece, have only had bout 8 hours on it so far(including prep) so its just outlines and some shading atm. got another sesh booked this friday, i pay my tattoist in superpump lol! he works out but has rotten credit, and after i gave him a sample of it once hes been getting me to buy it ever since! its great too, last session was 2.5 hours shading, not bad for a $80 tub! :grin:

[Flamer]

Shit dude you've come a long way from those first pics you put up! Getting good size and definition in your arms! :nod: How much of your body is tattoo'd?

yeap, cheers- i wondered if anyone remembered those pics. and those pics arent even the worst lol!

got a full sleeve tribal dragon, and a full sleeve colour japanese phoenix. have started my backpiece, have only had bout 8 hours on it so far(including prep) so its just outlines and some shading atm. got another sesh booked this friday, i pay my tattoist in superpump lol! he works out but has rotten credit, and after i gave him a sample of it once hes been getting me to buy it ever since! its great too, last session was 2.5 hours shading, not bad for a $80 tub! :grin:

That's one hell of a sweet deal!!!

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That's one hell of a sweet deal!!!

yea it is! same as this fridays deal (hopefully) :grin:

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4/3 chest/bis

was happy with todays w/out, kept rest times down, and supersetted the db flies with flat db bench. still wary of my bung delt, so didnt go low rep. still felt effective, good pump too!

warmups- db curls,15.5kdb pressesx15

inc db press17.5x12,25x10,x10,x10

flat db bench 25x10,x10,x10RP,x10RP

flat db flys 12.5x10,11.5x10,x10,x10

cable flies 14x10RP,x6+2partials,x8RP

did bis sets between chest sets(exept the flat bench) as usual

conc curls15.5kx8,16.5kx6,x6RP,x6RP,x6RP

ezibar11.25kasidex6,x7RP,10kasidex9RP,x9RP

all over in about an hour...

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well, first of all before i left work, i realised my superpump, sizeon, dex, and mutant mass all on the bench when i left for work this morning! cant blame me though, it was 230am! so had to shoot home before gym, so took a bit of time. also back is still sore, from squats so didnt do deads today, and am gonna ditch the squats next week and try something different, maybe some lunges??

also met up with another forum member and should have a spotter for next weeks chest, so will def be aiming for a pb on the db benches!!

so today was short and sharp, just did upper back stuff and threw in some calves on a whim, cos havent touched calves for AGES

warmups - one arm db row 12.5x10,23x10

o.a.db row 33x8F,30x9,30x7

seated row 60x10RP,x10RP,x9,x8RP (realised after these there was an xtra plate on stack, so will def move up 2 plates next time!!

lat pulls 54x10,54x10,

lat pulls (straps) 60x9F,66x8F superseted with 30x20 to finish(no straps)

smith mach calf raise barx20,50x20,70x20,90x13

l.press calves 160x12,x12,x12

wasant pushing calves at all, but intend to in future. quads still sore from mon, chest and bis still tight from tues, roll on shoulders tris tommorow morning, followed by an ink session(hopefully) \:D/ \:D/ \:D/ \:D/

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shoulders tris

thought id do some diff stuff for shoulders, so did db work instead of norm. also did some hyperextensions cos my lower back still sore from squats. im starting to wonder if bad form isnt the problem, cos the pain is really low down, ie tailbone area. maybe using the box isnt the best idea, if im not doing the negative part of the squat slow enough??????

warmup- stretches, ligh db raises, tri pushdowns

fr.db raise 10x10,11.5x10,x9RP,8RP

dips bwx11,x12,x11,x10

f/down flat bench db raise6kx12,9kx10,x10

ezibar skulls 6.25asidex10RP,x10RP,x10RP

side db raise8.5x10,9kx10RP,x8RP

smith shrugs(behind back)60kx10,x10 didnt like these

dips bwx12

tri pushdwns50x9,x7F,x8F,56x6 dropset with 32x12.

done

also have an annoying neck issue - when i was doing my squats monday, i somehow have strained something in my neck at the back on the side running down to my trap. doesnt feel muscular, just hurts to turn head towards that side. it cleared up but came back today 'under load'. does this just mean i needa stretch my neck before shoulders? thats y i didnt do full sets of shrugs...??

[Luigi]

its most likely caused by the position of the bar when you were doing bb squats, remember to rest it on your traps, not your bone.

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its most likely caused by the position of the bar when you were doing bb squats, remember to rest it on your traps, not your bone.

ah true, ill bear that in mind. my necks still buggered on one side, so if its not better, or gets worse i may go c a physio. gna miss the squats tommorow and try sum lunges, something new...

Cheers bro

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well was a good weekend, got another 2.5 hours of shading done on my back on friday avo, and got pissed at the blues game saturday! havent been drunk for over a year, and man did i feel like shit when i got up at 3am for work on sunday!! my necks improving but still not 100%, back is almost feeling 100%, these little niggles are pissing me off no end!!! also i decided that im gonna try a slightly higher rep range, and man today hurt, way more than usual. kept rest times down to a min, the pump was crazy! i dunno how you boys can do 20+ rep workouts, this killed me! ive ben focusing on 6-10 reps for the last few months, so this really shocked me!!

first time trying lunges, coulda probly done more, legs were shakin after these big time! :oops: didnt do abs cos dont wanna aggrevate my lower back, its nearly healed..

leg press 40kx20,80kx20,120kx20RP,x18RP,x17RP

lying curls36x14,x13RP,x12F

lunges holding 10k dbs, 24steps,22 steps (legs like jelly :pfft: )

leg ext 36x16,42x12,x12

more lying curls 36x16,x11F,x11F

couldnt walk proply, did 5 min warmdown on bike, but it didnt feel like it loosened up my legs much :?

will be interested in how the twigs feel tommorow, i always get doms after legs so a change of rep range should be a good shock!

on a funny note, 2 guys doing squats today, loaded up 170kg in the rack, and the rom was honestly no more than 12-14inches! it was fucken hilarious!!!!!!! they werent even getting to 45degrees :pfft:

legs

[samoan_muscle]

What gym do you train at out of interest my good friend?

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What gym do you train at out of interest my good friend?

thats random! unisports in merton rd. ys that?

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chest/bis

great workout today, im now certain that the biggest problem ive had was slipping into a habit of too longer rest times - so ive ben very consious of it, and am getting more working sets in for sure. Was best chest w/out yet, except for the fire drill that went off halfway through the last heavy set of inc db bench - i got told off for finishing my set hahaha! so that was a forced 5 min rest :evil: also tried a new ex, the cable bi curls, felt good so will keep em in. and was able to do dc bench! had to rig an olly bar to tuck my feet under, looked hori as but worked! :pfft:

warmups inc db bench 12.5x10,19.5x10

inc db bench 25x10,27x9,x7F,x6

flat db bench 27x9F,x8RP,x7F

cable crossovers 20x12,26x8F,x8,x8F,x8F

db dclin bench 25x9,x9RP,x9F,x8F

conc curls 11.5x10,15.5x9,x6

ezibar curls10kasidex7F,x7,x7F

cable curls 20x10,26x10,32x10,38x9RP,44x7

rest day tommora, leg doms from yesterday will still be there, hopefully along with sore chesticles! :grin:

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BACK

tried a whole host of new exes, enjoyed this workout immensley! im now 100% certain that the biggest thing holding me up was excessive rest times, got WAY more volume in this w/out, esp if you compare to a few weeks ago. Am going to add rack deads in to back day as of next week, full rom deads arent that good on back day cos i always have hammie doms from monday. My back is still not 100%, i really should get it checked out but its too much time and money. some of the following exes ill put explanations of underneath, cos im unsure of names.

1)v-bar pullups b.w x 12,6,6F,5F

2) standing latbar pushdowns24x9F,x7,x8

3)seated widebar rows48x10,54x10F,x8RP,x8F

4)w/g pulldwns36x10,42x10,48x10,54x10RP,60x9F

5)db rows(floor to chest)25x10,30x10,33x8,x10F(last reps form iffy)

6)bw angled partial pullups? 18,10

7) finished with 1 set v-bar pullups,bwx5F

v-bar? used for c/grip rows, palms face eachother.

ex2) straight arms, rom is arms parrallel with floor to when bar touches body(thighs) didnt feel effective, will not do again.

ex3) first time using this bar, felt WAY more effective. its a straight bar with a D shaped grip either end. Name?

ex5) used to do db rows only lowering to halfway between floor and chest, did these today ground to chest doing explosive positive and controlled neg. felt good...

ex6)? set the smith to chest height, then hung underneath it with a straight body(so your on a 45deg angle) and 'pulling up to bar' like an upside down pressup. what are these called? on fatigued lats they felt effective.

best upper back wout ive ever had, bar none. one hour, lotsa water used straps for most of it but hey im here to work my back not my fingers. roll on lat doms :pray: :pray: :pray:

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have great doms in my lats, i count yesterday as my first really great back workout! if i can keep that volume/intensity up, and i intend to, my invisible ninja lats will be growing like skunk in the coromandel! :pfft:

[samoan_muscle]

What gym do you train at out of interest my good friend?

thats random! unisports in merton rd. ys that?

I have no idea why I asked that question! lol.

Think it could have been because I can relate to the ROM on Squat comment. There are guys who do that in my gym every week - the same two.

[gazza]

have great doms in my lats, i count yesterday as my first really great back workout! if i can keep that volume/intensity up, and i intend to, my invisible ninja lats will be growing like skunk in the coromandel! :pfft:

muscle intensity technique :grin:

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have great doms in my lats, i count yesterday as my first really great back workout! if i can keep that volume/intensity up, and i intend to, my invisible ninja lats will be growing like skunk in the coromandel! :pfft:

muscle intensity technique :grin:

ahaha, the gun in that pic is my gut! cos thats all the motivation i need!!! :pfft:

I have no idea why I asked that question! lol.

Think it could have been because I can relate to the ROM on Squat comment. There are guys who do that in my gym every week - the same two.

ah true, yea quite a few seem to, i dont get it - theres so much info out there, but i guess some just dont care...

well off for tris and shoulders soon, though wont be doing much shoulders..

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tris/traps

another good workout, makes this week 4 out of 4! have never added weight to dips before, but was suprised(and releived) that i didnt f*ck out on them :pfft: also have never tried to shrug 100k before, and i was wary of my dodgy neck, but again was suprised that i could! anyways..

warmups - 2 sets tri p/downs, light

dips b.wx10,x10,bw+5kgx9F, bw+10kgx6,x6F :grin:

tri p/downs 50x10,56x7,x7,x7,x6

overhead rope ext(facing away from cable)26x7,x8,x7,x9F

lying db skulls 9kx5,x7(no real rest)

shrugs 60x10,80x10,100x10RP,x7,x7

stnd.mil press barx10,30x10,40x10RP,x6F(traps failing)

thats all folks, have booked in an update session with nutritionist, will see what her magic scales have to say this time!! im not too worried tbh, im making progression so im a happy fatty! :grin: :grin: :grin: :shifty:

[becbec]

woohoo big smiles :grin:

keep up the good work

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turns out my quuiet night visiting an old friend last night turned into a full on bender! bout a dozen bourbons, and finished with the standard 3am kebeb. /dont feel too bad considering, so todays plan - drink, eat sleep...

felt good to be on the piss though :oops: :shifty:

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LLLEEEGGSSSS

today i decided im sick of waiting for my shithouse lower back to be 100%, i want to be able to squat again! i had a look on youtube last night, as ive never tried hack squats or front squats. I actually really enjoyed the hacks, and for first time trying them my form was pretty good! i was concentrating on keeping back straight, which i acheived, and trying to slow the negatives down. the fronts were not working sets, just wanted a feel for them. i could only do them comfortably with chocs under my heels. tbh i found it quite difficult to keep my elbows up when coming out of the hole, but it was my first try so i will have another crack.

with hacks, is it normal to rub up the hams on the way up? the positives probably couldve been smoother, and i was hitting my hams on the way up on every rep, similar to what happens with deads. is this normal??

hacks 40x10,60x10,80x8,x8,x8,x8,x9RP,x3F(hams failed)

l.press 160x5,140x10,140x10RP

front squats barx10, added chocs barx10,40x8,x8 used crossarm method.

lying ham curl48x10,54x6F,x4F,48x7F

leg ext60x10,72x9F,78x6,x6F

also had more left in quads, and less in hams, when id finished compounds, so im assuming the hacks hit more hams than the standard squats??

roll on the doms! :twisted: :twisted: :twisted: :twisted: :twisted:

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chest bis

well first off, good doms from the hack squats, including mild doms in my traps which is good, they need a kick. Have been visualising todays intended w/out for days, wanted to do a big blitz of decline db bench..

cue the fucken loser at the gym doing flat bench on the one and only bench that declines, even though theres over half a dozen flat benches available. ok i think, il do flat bench sets first, then il grab it. NA!, this fucken FAG literally sat on this bench for about 40mins, resting about 5 mins between sets, txing on his phone. So, how could he be any more of a fuckwit you ask? well, he finally gets up, only to put the bench on incline, and sits back down. FUCKEN HOMO! so fucken pissed at this c*nt, didnt get to do any decline due to his ignorance. :twisted: :twisted: :twisted:

On a more positive, jumped a mental hurdle ive had for a while - i havent been able to bring myself to try the next weight up in dbs for a while, the dbs at my gym go25,26,27,30,33etc have never attempted the 30s but did today, successfully! so stoked as. hope to try decline with the 30's fresh next week... :evil: :evil: :evil: :evil: :evil: :evil: :evil: :evil: :evil:

warmups flat db bench 12.5x10,19.5x10,25x8

flat db bench 30x8,x7F,x7F,x7F

cable cross 26x9F,x8F,x8,x9F

incline db flies 12.5x7,x8,x9,x9RP

flat db bench(again) 30x6,x6RP

flat db bench slow negs set(this hurt) 19.5x13

db conc curls 10x10,15.5x8,x7,x6

cable curls 44x7F,x6F,x7F,x7F,32x10+3partials to finish

roll on rest day!! grow titties grow!!!!!!!!

[Luigi]

cue the fucken loser at the gym doing flat bench on the one and only bench that declines, even though theres over half a dozen flat benches available. ok i think, il do flat bench sets first, then il grab it. NA!, this fucken FAG literally sat on this bench for about 40mins, resting about 5 mins between sets, txing on his phone. So, how could he be any more of a fuckwit you ask? well, he finally gets up, only to put the bench on incline, and sits back down. FUCKEN HOMO! so fucken pissed at this c*nt, didnt get to do any decline due to his ignorance. :twisted: :twisted: :twisted:

!

people always do this at my gym too, i just ask them to move to a flat bench so i can use the incline/decline, not like there gonna say no.