Luigis

[Luigi]

them preacher curls should be last boi

why ?

[Luigi]

back

floor deads off 1" platform

70x12

120x6

160x6

180x5

190x5

added bands

120x5

130x5

widegrip plldowns

2sets

closegrip

2 sets

row

2 sets

had plenty of rest and food but energy was not there today .

[jono]

nice workouts there mr platz 8)

[Luigi]

thanks, back feels completly nailed today

will start logging pb's from now on to help keep track of progress

tue

chest

flat bb bench

60x12

80x5

100x5

110x4

120x4-1 spotted pb

125x2-1 heavy spotted

100x8

incline bb

60x10

90x5

70x14 pb

70x12

60x14

incline chest press

80x5

110x12 pb

110x10

110x8+80x5+40x8

flat flys

17.5x8

15x10

15x8

notes: strength average - endurance good, sleeping patterns been fucked lately. gonna change chest round next week as mate is having trouble increasing in chest strength atm.

[genetic freek]

I think you should up reps and drop weight on bench, try hit those pb in the lower reps every 4weeks or so. Mix it up with negs and drop sets etc.

[startinfromscratch]

I think you should up reps and drop weight on bench, try hit those pb in the lower reps every 4weeks or so. Mix it up with negs and drop sets etc.

i was also thinking this..

:pfft:

[Luigi]

shoulders

bb behind head press

20x12

40x10

60x10

70x5

60x8

60x8

60x7

log press

60x10

60x10

70x5

80x0 :oops:

seated db raise

15x12

20x8

20x8

20x8+15x6+10x5

rear delts

4 sets

[boostinggtir]

:protest: Wat u doing for rear delts?

[jono]

nice pressing mate

[Luigi]

thanks

chest

incline bb press

60x15

80x8

100x6

100x4+1

100x4+1

db flat press

30x8 - too light

40x8

40x5+1

40x4+1

flat cable flys

18x13

18x8

12x8

flat bb bench with bands

50x8+1

50x5+1

removed bands

50x12

great workout tonight, changed things round a bit and got a great pump.

[boostinggtir]

How dare u not answer my question.

[Luigi]

quads

bb high bar squats

60x10

100x10

120x10

140x10

140x10

140x8

120x10

leg ext

3px12

3px10

3px9

bb front squats

60x5

100x3

100x3

100x3

this whole session was exhausting. time to start doing some cardio.

[thatwaslight]

thanks

chest

incline bb press

60x15

80x8

100x6

100x4+1

100x4+1

nice work on the inclines brahhh

[Luigi]

chur, gonna be doing them first for the next few weeks.

[nzmusclemonster]

What you weighing in at at the mo.....

[Luigi]

What you weighing in at at the mo.....

around 85kg

[Luigi]

flying solo today

shoulders

5 mins rotator exercises to warmup

TRUE log press

40x12

60x10

70x10

70x9+1

70x7+1

70x5+1

60x9+1

seated db lat raise

15x12

15x10

15x10

15x8

15x8+10x5

new/old shoulder press machine

60x12

60x10

60x8

60x6+40x5+24x4

rear delts

18x8

12x10

12x8

12x6

standing db raise

10x12

10x10

great workout today, good volume. apart from the log press rest times were very short between sets <20 seconds which is why the reps drop each time.

side note : haven't directly trained traps since i don't know when.... probably over a year ago now. they have not shrunk in size as they still get hit indirectly but wondering if its worth training them for strength ?? its just when i train them they grow too quickly and get way out of proportion so i try avoid it. thoughts ?

[genetic freek]

Can never have to big traps

[boostinggtir]

Can never have to big traps

Generally, but big traps can make your shoulders look smaller in some cases. I've also just started training mine.

[steak]

strong overhead :clap:

I find hitting the traps hard and heavy has helped my deadlift a bit. Sounds like you only have to look at your and the buggers grow

[Dr Squat]

I think your traps are probably getting enough work from the deadlifting and rack pulls etc.

[Luigi]

back

bb rows o/h grip

60x12

80x12

100x10

120x6

100x10

100x10

110x6

100x8

one arm rows

1px12

1px10

1px10

cg pulldowns

3 sets

wg pulldowns

2 sets

wg behind head pulldowns

2 sets

good sesh, good pump

rest day 2mo

arms sat

deads/hams sun

[boostinggtir]

good pump in ur arms during your back work out :clap: :clap:

[Luigi]

good pump in ur arms during your back work out :clap: :clap:

pump in lats. dick.

[Optimass]

side note : haven't directly trained traps since i don't know when.... probably over a year ago now. they have not shrunk in size as they still get hit indirectly but wondering if its worth training them for strength ?? its just when i train them they grow too quickly and get way out of proportion so i try avoid it. thoughts ?

I'd just go for it mate - will definately help your deads and good size on trraps is beneficial for supporting bar during squats IMO. Grow them as big as Jay cutlers and then stop to let the body catch up I say :nod:

What you weighing in at at the mo.....

around 85kg

:^o :pfft: