Keep me honest...TAKE TWO

[boostinggtir]

Nice, the single leg curls are hardcore. I must start hitting them at some stage. You should try some max reps for squats next week, Im sure you've got a 180 in you,maybe even two .

[gazza]

what were you still doing up at 1230am?

not that keen on doing 1 rep max at the mo mate, there's a club powerlifting meet on at my gym on the 2nd of may and my sometimes, when he can be arsed, training partner is doing the bench comp. so if i'm not on shift i'm going to go for a look.that might tempt me :wink:

[boostinggtir]

nar it was 11:30, the clock on this website is fast. Plus I'm living the bum life style, I still haven't gotten out of bed. I'm a fan of the 1max, as I've found that if I can do 1 rep that week, I can usually do 2 or 3 the following.

[gazza]

chest and bis

bb bench press

1x15 70kg(easy)

1x8 95kg(8 comfortably)

1x6 105kg(6 reps)

1x10 85kg(10 comfortably)

incline flyes

3x10 25kg,27.5kg,27.5kg(good 10)

db declines

3x8 30kg,35kg,35kg(failed@7)

db curl

1x12 17.5kg

2x6 25kg,25kg(failed@6)

1x20kgx10(failed)

db preachers

3x10 15kg,17.5kg,17.5kg(forced 2 reps to get 10)

as it turns out, due to work roster and easter etc i hadn't trained these muscles for nearly 2.5 weeks. so not too bad of a workout in the end. biceps are struggling at the moment though.

after yesterdays leg session the ITB in my right leg is playing up, have had issues on and off with this in both legs, should settle down in the next few days hopefully. if not still got pills from the last time it flared up :nod:

[gazza]

back and calves

deads

1x15 120kg

2x8 160kg,170kg

1x6 195kg (6 reps)

db rows

1x12 45kg(12 reps)

1x8 55kg

1x6 60kg(failed@6 today)

pulldowns

3x10 80kg,90kg,100kg(failed@9)

pulley row

3x8 100kg,105kg,110kg(8 reps)

seated calf raise

3x15 75kg,75kg,75kg

having a break from deads definately helped, got a full 6 reps out on the last set with decent form, the bar wasn't hanging from my straps on the last couple of reps like last time.

changed lat pulldown machines today as i have maxed out on the other one i was using(hammer strength knock off with fixed rom) now using a more traditional cable style machine.

120kg on first set of deads is a bit easy, but as it is used as loosener and the other sets are increasing in weight i'll be leaving it there for a bit longer.

finished novadex xt last weekend would definately recommend it if anyone was looking for a test boost. also ran out of musclejuice mass gainer last weekend, but until i have spare cash again i will have to try and eat more. so far have not lost any weight so food intake mustn't be too bad.

[startinfromscratch]

yea man im gonna be on novadex after next week, stacking with zma. cant wait!

[boostinggtir]

Your killing the deads, keep it up.

[gazza]

delts and tris

seated smith machine press behind neck

1x15 40kg

3x8 60kg,60kg,60kg(failed@7)

seated db press

2x6 30kg,30kg(easy 6)

1x12 20kg(too light)

side laterals

1x10 17,5kg

1x17.5kg-15kg-12.5kg-10kg(36 reps)

rear delt machine(single arm)

3x10 65kg,65kg,65kg(failed@10)

dips

1x12 30kg

2x8 40kg,50kg(just got 8)

1x10 35kg

seated db extension

3x10 35kg,40kg,45kg(10 reps, just)

pushdowns

1x35kgx12

[gazza]

legs

squats

1x15 100kg

2x8 140kg,140kg (8 reps easy)

1x6 160kg (8 reps time to go up)

walking lunges

3x10 30kg,30kg,30kg(10 reps)

single leg curl

4x6 30kg,35kg,35kg,

1x25kgx10

calf raise

3x15 160kg,170kg,170kg(15 reps)

all in all a good workout. think i might have over done the pre-workout drink or had it too close to my workout today, because after squats i had a bit of a spit :pale: :oops:

[gazza]

chest and bis

bb bench

1x15 75kg

1x8 95kg

1x6 110kg(failed @5 2 forced reps)

1x10 85kg

incline db flyes

3x10 27.5kg,27.5kg,27.5kg

db declines

3x8 35kg,35kg,35kg

db curls

1x12 17.5kg

2x6 25kg,25kg(6 reps)

1x10 20kg

incline db curls

3x10 12.5kg,15kg,15kg

[boostinggtir]

Awesome pbs keep it up.

[gazza]

thanks boosting, not so much pbs just where i've increased weight on things. 1 did 15 reps with 75kg but was far from struggling at the end of it, still had an affect on the workout though.

easy to get stuck in a habit sometimes.

[gazza]

back and calves

deads

1x15 120kg

2x8 160kg,170kg

1x6 200kg(6 reps)

db rows

1x12 45kg

1x8 55kg

1x6 60kg

pulldowns

3x10 90kg,90kg,100kg(fail @8)

pulley rows

3x8 105kg,110kg,110kg(8 reps)

seated v

calf raise

3x15 75kg,75kg,75kg

met up with flamer and we did deads and rows together. pleased with 6 reps on deads with 200kg, couple of rough reps in there so will aim to tidy them up next workout.

had a club powerlifting meet at the gym today, i got talking to one of the young guys(about 17 or 18) after my workout. he told me he set a pb and a record for the deadlift pretty sure he said he did a 207kg lift at a bodyweight of 73kg!!!!

[Luigi]

im so jealous of your deads 8) when we get to see a lat spread ?

[gazza]

when i'm happy that i can do it right. catcing up with mate in the next few days that competes a bit for some pointers, might get him to take some pics........ :shifty:

[teamfatboy]

If Flamer's still there, make sure she's inthe pics...

Nice deads - but even more impressed are those cable rows, are they close grip or wide?

[gazza]

hahaha pics are not a definate.

cable rows are close grip TFB.

think flamer is in this fair city until wednesday, doin legs on monday and chest on tuesday if i can work a time round my roster that suits flamer.

i reckon she'll smoke the squats :nod:

[gazza]

delts and tris

seated smith machine behind neck press

1x15 40kg

3x8 60kg,60kg,60kg(fail@6!!)

seated db press

2x6 30kg,30kg(6 reps)

1x12 22.5kg

side lateral raise

1x10 17.5kg

1x17.5kg-15kg-12.5kg-10kg(32 reps)

single arm rear delt machine

3x10 65kg,65kg,65kg(10 reps)

seated db ext

3x10 35kg,40kg,45kg

single arm pushdowns

3x8 35kg,40kg,45kg

1x12 30kg

CRAP WORKOUT, tired and lethargic. couldn't get going today, nothing a decent nights sleep won't fix.

[gazza]

legs

squats

1x15 100kg

2x8 140kg,150kg(8 reps)

1x6 165kg(6reps)

walking lunges

3x10 30kg,30kg,30kg(9 and faceplant)

single leg lyind leg curl

3x6 35kg,35kg,35kg

1x10 25kg

standing calf raise

3x15 160kg,170kg,175kg

first and last rep on 165kg were a bit shaky, will have to tidy them up next time.

[teamfatboy]

Well done on those squats - and lets hope there were no NZBBers on hand to witness the faceplant!

[gazza]

nah, just a peak crowd at the gym :grin:

flamer couldn't make it. maybe in for a chest session tomorrow :wink:

[Luigi]

nice squatting mate 8)

[gazza]

Well done on those squats - and lets hope there were no NZBBers on hand to witness the faceplant!

to be honest it wasn't quite a faceplant, more like 8th rep wobble right leg wobble left leg off balance 9th rep side ways a bit on right leg and over on left leg :doh:

[gazza]

chest and bis

bb bench

1x15 75kg

1x8 95kg

1x6 110kg( biceps workout for flamer i failed at 4 :pfft: )

1x10 90kg

incline flyes

3x10 27.5kg,27.5kg,27.5kg(10)

db declines

3x8 35kg,35kg,35kg(8)

db curl

1x12 17.5kg

2x6 25kg,25kg

1x10 20kg

incline db curl

3x10 12.5kg,15kg,15kg(9)

[Flamer]

chest and bis

bb bench

1x15 75kg

1x8 95kg

1x6 110kg( biceps workout for flamer i failed at 4 :pfft: )

1x10 90kg

incline flyes

3x10 27.5kg,27.5kg,27.5kg(10)

db declines

3x8 35kg,35kg,35kg(8)

db curl

1x12 17.5kg

2x6 25kg,25kg

1x10 20kg

incline db curl

3x10 12.5kg,15kg,15kg(9)

lol - yeah, thought you were brave askin for a spot on that one!!