Luigis

[rose]

The squat rx vids are awesome too

Yeah they are, easy to follow etc. When I clicked your link, I saw him and thought 'ah, that guy'. Heh

I find the printed stuff good reinforcement for when you're actually at the gym, if you need a reminder re something specific.

Good luck with the 210-215 Luigi.

[Nane']

but im ecto bodytype with very fast metabolism so cant see it happening.

From all your pictures that youve posted on this site, you sure as hell dont look like youve got a fast metabolism! Whats that belly fat youve got there?!?

[Luigi]

but im ecto bodytype with very fast metabolism so cant see it happening.

From all your pictures that youve posted on this site, you sure as hell dont look like youve got a fast metabolism! Whats that belly fat youve got there?!?

yea you got a point there adam

[startinfromscratch]

GS on the 2 hundy Luigi.

Re squats, I found these resources helpful:

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

I try to do the squat stretch as often as I can to increase hip mobility. And the knee squats are good for glute activation.

http://stronglifts.com/7-ways-to-keep-your-heels-on-the-floor-on-squats/

http://stronglifts.com/how-not-to-squat-the-2nd-biggest-mistake-you-must-avoid/

http://www.stumptuous.com/dork-diva-squat

Probably basic stuff for you guys, sorry if they're of no use to you.

I've printed these out and take them to the gym with me to refer to if I need to.

Rose, youre the shit! - those links are awesome - theyve given me a great insight into my squat struggles. cant wait till next leg day to have a play...

[GreekAdonis]

Nice signature Luigi! :pfft:

[Gym rat]

Nice signature Luigi! :pfft:

I agree very nice signature Luigi :pfft: :pfft:

[Luigi]

thanks

sun

delts

shoulder press machine

3 sets of warmup

then 5 working sets - whole stack - 8 reps

lat raises

5 sets 12 reps

behind neck press

4 sets

rear flys

3 sets

seated press

3 sets last set 8 reps at 80

great workout

mon

biceps/triceps

cg bench

5 sets

60 60 70 80 80

tri pushdowns

3 sets

incline curls

3 sets

con curls

3 sets

straight bar pushdowns

3 sets - stack

curls

21's 3 sets

overhead tri ext

3 sets

dips

2 sets to finish

standing db curls

2 set to fin

great workout

tue

hams/core

squat rack was unusually busy so had to rush my sets a bit and didnt get to do as many as i would of liked, nevermind, also had a training partner today for first time in ages

squats - widestance

50x12x2

80x5

110x5

150x5

140x5

160x5x2

170x5 had to push really hard but got my 5 reps

lying ham curls

5 sets including 2 sets single legs and 1 dropset

leg press high foot pos

4 sets of 12

ab cab curls

4 sets finishing with stack for 9.

workouts going good rest day 2mo. well earned.

[boostinggtir]

Getting strong now. Chur

[Luigi]

rest day 2day, pretty sore all over so good timing, weighed in today at 97kg. so a few more to go!

[ohjoshua]

97! good going mate.

how about you post up some numbers for your pressing days too?

[Luigi]

97! good going mate.

how about you post up some numbers for your pressing days too?

will do, doing chest 2mo night so ill chuck them up then.

[genetic freek]

What is the go with squats-only doing reps of 5?

[Luigi]

What is the go with squats-only doing reps of 5?

trying to up them 5-10 kg each week till i reach 200 then ill do more reps.

[Luigi]

thur

chest

stupid lil kids using bench for ages... so warmed up with sum dbs

flat db press

20x15x3

bb bench

60x12

70x5

80x5

90x2

100x1

110x1

120x1

80x12

80x9

flat db flys

15x12x4 strict form

db bench

30x12,10,10

incline bb

60x8,6,6

pretty happy with bench havnt gone over 100 in 3-4 months so good to see i can still hit my previous pb. going to start going heavy on this again so that should shoot up over the next few weeks.

[ohjoshua]

pretty happy with bench havnt gone over 100 in 3-4 months so good to see i can still hit my previous pb. going to start going heavy on this again so that should shoot up over the next few weeks.

good stuff...

I still have you on bench... 120kg*2 yesterday. but I can tell it wont be for long with your bodyweight.

[startinfromscratch]

:protest:

[Luigi]

:phear:

yea i been lazy recording, was only doing it for myself but dont feel the need to record anymore.

well trained 5 times since last update

weighed today over 98kg! and that was on a pretty empty stoumach so confident ill hit 100 in the next week, looking forward to it, finally!

[Android]

you know what happens the day after you reach 100kg don't you?

you want to be 105kg :pfft:

[Luigi]

you know what happens the day after you reach 100kg don't you?

you want to be 105kg :pfft:

lol im not even 100 yet and iv already set myself that goal plan is 100 next week, 105 in next 8 weeks then 110 after that.

[boostinggtir]

haha, your gaining like a mother******, guess you got that eating on point, nice work.

[Luigi]

haha, your gaining like a mother******, guess you got that eating on point, nice work.

must be all them squats ay bro :wink:

[Luigi]

time for an update,

got sick last week so lost weight and couldnt eat much (on the plus side i dont look as bloated anymore) bummer as i was so close to 100. weighed in at gym today at 97kg, nevermind its just made me more determined.

trainings been going good had best chest train in ages on wed night can still feel it now!

have dropped the weights lately and increased the reps

trained back today

wg chins

4 sets

t bar rows

60x12

80x12

100x10

100x14-6 spotted

wg lat pulldowns

3 sets - 12 reps, strict form

cg seated rows

180x12

210x12

210x10

cg pullups

2 sets

doing assisted pullups atm so i can really focus on form and getting a good stretch of lats.

[Luigi]

play him off keyboard cat...

ill post some pics up when boosting does, so put some pressure on him !

[boostinggtir]

reefer to my aviator for latest pic. Ive been taking this bulking shit to new levels yo.

[shruglife]

you know what happens the day after you reach 100kg don't you?

you want to be 105kg :pfft:

sooooooo true