Luigis

[nate225]

Those Front Squats looked positively Olympic lifter like! Great depth.

Deads looked good too, only one point I'd make is that you'd benefit setting each rep (not regripping but starting from stop rather than slight bounce). My reason for suggesting this is twofold, firstly to avoid injury (in the video you'll notice you move out of the groove slightly at the point between the weight bouncing and you having to lift the full load), and in a comp (or max pull) positioning is crucial. Lock the technique down Luigi.

Again great lifting, you've come along way since I saw you training with Genetic Freak in your first week at ESB. Shows the value of a good crew (and a lot of hard work of course!).

Nate

[Big john]

primo fronts and deads bro...looking strong :nod:

[Outkast]

Nice deadlifts man! :clap:

[Luigi]

cheers guys.

yes i do agree with the deads. i know its no exscuse i was just extremely tired that day and got lazy.

front squats, yea depth looking good just needa add some more weight on there will try this on friday - legs have shrunk quite a bit lately though... prob to do with the running, hopefully haven't lost any strength in them.

12pm

hams

sldl

60x12

100x12

140x6

140x6

160x5

160x5

GHR

bwx6

bwx6

bwx5

seated leg curls

3 sets

hmmm average train here, gonna hit GHR's every week 6 reps is kinda shiiit.

elbow felt really niggly on the way home from yesterdays tricep session, going to have to start warming them up i think dont want an injury :evil:

5:30pm

back

widegrip pulldowns - front

120x12

150x10

180x10 pb

200x8 pb

200x7

behind head widegrip pulldowns

130x12

140x12

150x10 pb

170x8 pb

+50 over last week on behind the head pulldowns, happy with that.

t-bar rows

40x8

60x12

80x8 .... shit form on this set :?

seated one arm rows

1.5ppsx12

2ppsx12 pb

2.5ppsx8 pb

2.5ppsx8

2.5ppsx7

2ppsx10

good back session today. strength up. 8)

[ohjoshua]

looking strong mate!

trump me on those two :nod:

[Luigi]

thanks, you still got me on bench

chest

incline bb

80x4.... pathetic !

worst train iv had in ages today, should of taken the day off. triceps are 100% fried, only did about 5 sets all up will train chest in a few days when im feeling fresh

[Luigi]

delts

bb seated press

20x12x2

30x10

30x8x3

rear db delts

12.5x15

15x12-14x4

bb behind head press

50x12x3

machine seated press - backwards

3 sets, 12 reps

weights down on seated dbs today.... using 'proper' form now so going down till dbs touch shoulders.... a lot harder.

good train.

[startinfromscratch]

nice bro. after watching dorians delt seminar, i did some db press to full stretch at bottom, no locking out. was hard as.

[Luigi]

nice bro. after watching dorians delt seminar, i did some db press to full stretch at bottom, no locking out. was hard as.

yea mate 10kgs down on last weeks effort. but hopefully it pays off.

trained quads 2day....

started with some front squats with fry and tp

60x10

60x8

100x10

100x10

120x6

120x6

130x3 - bicep cramp :? often get this on front squats .... ??

130x5 - form was pretty shit

bb back squats high bar - deep

100x10

100x12

100x15

leg press - partials

3 sets to failure

train was average today... had the worst gas :oops: which cut a few of my sets short .... seriously bad ay haha

[Mike Zero]

Front squats looking strong, matey

[Luigi]

cheer. should be all good in a few weeks when i can get my eating back on track

weight update : lost 2kgs! in my sleep fuckin night work i hate it. over soon though

weighed in after gym today sitting at an even 94.0kg

[becbec]

bicep cramp :? often get this on front squats .... ??

depends how you're holding the bar on your shoulders but my guess is you're getting reduced blood flow cause of the bar resting on your front

[Luigi]

possibly

quads are still sore as from friday.

started gettin real bad tendonitis in elbow joints.... gonna give some light benching today after a solid warm up

for anyone who likes tool, good cover

[Luigi]

chest

bb bench flat

60x12

80x8

100x8

100x8

60x20

incline db flys

15x8

20x8

20x8

decline chest press

15esx12x3

incline chest press

35esx12

50esx8+35esx6

trained with tp and darren today so got some handy tips from him

elbow/arm still hurting like f*ck

[Luigi]

tuesday

backk

wg pulldowns

80x20 ... warmin up

130x12

150x12

200x8 pb

200x8 + 4

bb rows - focusing on form here rather than weight - really felt it in back a lot more than usual

60x12

90x15 pb

90x12

60x14

cg pulldowns

150x10

150x8

150x8+4

wg behind head pulldowns

120x10

120x8+4

train was ok. dont feel quite myself today... :?

[becbec]

train was ok. dont feel quite myself today... :?

[ohjoshua]

sucks about elbows...

quite a common side effect if your muscles can generate more force then your tendons can handle.

you might have to do bb style reps if it doesnt get better.

[Luigi]

sucks about elbows...

quite a common side effect if your muscles can generate more force then your tendons can handle.

you might have to do bb style reps if it doesnt get better.

yeap already started doing that. they feel ok today ill just be cautious for the next few weeks, no closegrip!!

[steak]

watch them on lockout too. That and skull crushers flare mine up something viscious :x

[jono]

watch them on lockout too. That and skull crushers flare mine up something viscious :x

lockout is the killer ive noticed too

[Luigi]

yea i dont lockout on anything except log press so dont think its that...

first rugby training today.... feeling rather unfit but on the plus side im a lot more solid than most of the team, arms hurting a bit now, got first game on saturday - just a warmup match but will be popping a few panadols b4 it.

[ohjoshua]

yea i dont lockout on anything except log press so dont think its that...

first rugby training today.... feeling rather unfit but on the plus side im a lot more solid than most of the team, arms hurting a bit now, got first game on saturday - just a warmup match but will be popping a few panadols b4 it.

Its must have been quite tyring flexing your lats the whole training session?

[Luigi]

yea i dont lockout on anything except log press so dont think its that...

first rugby training today.... feeling rather unfit but on the plus side im a lot more solid than most of the team, arms hurting a bit now, got first game on saturday - just a warmup match but will be popping a few panadols b4 it.

Its must have been quite tyring flexing your lats the whole training session?

nah iv discovered the secret... i just walk around like this then i dont even gotta flex them

[ohjoshua]

I PM'd you that pic in confidence!

and i am flexing my lats in that pic it just doesnt look like it.

[Luigi]

I PM'd you that pic in confidence!

and i am flexing my lats in that pic it just doesnt look like it.

sorry bro lol

today hams lower back

deads

60x12

100x8

140x6

180x3

140x6

GHR

bwx3

stretch

bwx8

bwx8

bwx7

bwx6

weighted hyperextensions

20x15

40x15

60x15

80x15

first time doing these

LIGHTWEIGHT !!!