Luigis

[Luigi]

workout 2day

back and bi's

forgot straps and belt so didnt record weights

deads

rack pulls

rows - various

pulldowns - various

chins - assisted then unassisted

con cab curls

single arm cab curls

biceps looked really swollen after this, looked good

oh and diet was poos in auckland but i didnt lose any weight.... gained a bit but look much crappier than before i went away.

[Luigi]

sunday

warmup 5 mins

ecliptical trainer and leg extensions followed by some light stretching

m=max effort

just a catchup session today on legs/chest the 2 training days i missed last week

squats

60x20

100x10

120x2

130x2

140x2

150x4 - good, would of got more if i had a spotter but felt much easier than last week

120x10 m

db bench flat

25x12x2

35x8m

35x8m

leg ext

95x15m

103x11m

chest press - machine - weight in lbs.

250x1

270x1

310x1

210x12m

230x8m

lying leg curl

125x12m

125x6m

good workout, now to stuff my face for the rest of the day :jive:

[poos_n_wees]

good workout, now to stuff my face for the rest of the day :jive:

Exactly what I did today too..lol.

Awesome squatting... 150 is impressive! 8)

[Luigi]

tue

shoulders/traps

seated smith machine military press

50x15

70x10x2

90x8m

100x4m

80x5m

db shoulder press

25x10

ss with lat raises

25x8m+10x8m

22.5x12+10x8m

ss with front raises

22.5x8m+10x6m X 2

bb shrugs

100x12

100x10

100x10m

widegrip upright rows - cable

54x12

60x10m

54x12m

good workout

strength is up in militarys \:D/

didnt wanna hit traps too hard, got squats 2mo.....

[poos_n_wees]

strength is up in militarys \:D/

\:D/ Good work! 100x4 is fricken strong

[Luigi]

wed

legs

bb squats

60x15

60x12

100x6x2

120x2

140x2

150x1

160x0m - epic FAIL

leg press

200x20

240x16

290x15

340x10 ... easy

quick workout today....

still tired (legs) from saturday ... shouldnt of tryd to go for a pb :doh:

also have dry joints atm (epistane) knees starting to ache so started taking some glucosamine today which will hopefully fix that.

leg press was good will try go for a 5-rep max next week hopefully around the 400 mark !

will give squats a miss next week just for a change.

diets been pretty good, dont seem to feel as hungry as i was a week ago...

but still putting on weight

[biggurl27]

Looking good Luigi :wink:

[Luigi]

thanks BG

friday

chest/tris

didnt record, from memory.....

bb bench flat

60x15x2

70x8

90x6

100x1

110x1

120x1 pb wahoo \:D/ took ages to push it up but i did and with no help so im happy with that !

warmdown...

80x12

80x8

skullcrushers

3 sets

dips

1 set ... triceps nailed by now

db bench flat

20x8.... tris too sore/stuffed ... hometime.

[Luigi]

sat

back/bis

deads

70x10

120x6

160x2

170x1

185x0

180x1

my deadlifts suck been stuck at same weight for ages, any help ?

seated rows

186x15

225x12

256x8m

165x18m

then did some biceps....

kinda burnt out from yesterday so gonna have a good rest for a few days and plenty of food .

also got some bsn - true-mass so hopefully that will help...

and got 1 week left on the epistane

weighing just above 89kg in the morning so 4.5kg gained so far hoping to get to 90 in the next week :pray:

[soundsgood]

That true mass will give you more weight. However wont be all LBM :cry:

Are you trying to IRM on your deads every time you train with them? Perhaps focus on doing more reps per set at a lower weight and go for a 1RM every 3-4 weeks.

[Luigi]

That true mass will give you more weight. However wont be all LBM :cry:

Are you trying to IRM on your deads every time you train with them? Perhaps focus on doing more reps per set at a lower weight and go for a 1RM every 3-4 weeks.

owell ill just have to start doing lotsa cardio if i get fat lol.

hmm i dont 1rm every time usually every second time but havnt been doing them every week anyway because was focusing on squats instead but im sick of being stuck at 180 so gonna try focus on deads.

[Luigi]

monday

seated sm press

50x10

60x10

80x8

90x6

100x4

90x8

side db raise

11x12

front raise

11x14

sr 13.5x13+11x6

fr 13.5x10+11x5

s13.5x8+f11x4

wicked pump after that.... ^^

lite incline bb press

2 sets

shrugs - pivot machine

150kgx10

180x8

210x5 - heavy!!

upright rows- wide grip to hit delts...

30x10... too light

40x10

40x8

good workout, forgot to do core work though will do some later....

[biggurl27]

I'm a bit slow, but well done on the 120kg bench man :clap:

[Luigi]

I'm a bit slow, but well done on the 120kg bench man :clap:

thanks BG

[SoaringSwine]

Yeah belated congrats on the 120kg bench. I remember back when I was starting in Jan you were doing 3 x 80kg. That's a good 35kg added in 10 months. Not bad progress at all!

[Luigi]

Yeah belated congrats on the 120kg bench. I remember back when I was starting in Jan you were doing 3 x 80kg. That's a good 35kg added in 10 months. Not bad progress at all!

thanks.

just had a look back through my old journals, didnt realise i had come that far in a year , 80x3 seems so long ago now lol.

[SoaringSwine]

Yeah belated congrats on the 120kg bench. I remember back when I was starting in Jan you were doing 3 x 80kg. That's a good 35kg added in 10 months. Not bad progress at all!

thanks.

just had a look back through my old journals, didnt realise i had come that far in a year , 80x3 seems so long ago now lol.

Yeah I'd rather not look back that far either. I think I was doing 3 x 50kg at the time.

[biggurl27]

Far out that is impressive, I take back the girlie comment hehe

[Luigi]

tuesday

legs

didnt wanna do squats, traps 2 sore anyway

tryd to do gm's back and traps too sore

couldnt do sldl back too sore

so went for the...

leg press

2warmup sets

280x15

340x12

380x12m pb

420x8m pb

240x18m

then some calf raises

only a quick workout

very sore everywhere today so need more rest...

but happy with the leg press'es coulda gone heavier but hammys were already shot so ill leave it for another time.

[biggurl27]

Bit sore eh? But well done on your PBs after all that bitching

[soundsgood]

tuesday

380x12m pb

420x8m pb

shot bro, you smashed your PB's! Bit easier than if you'd just done Squats and Deads prior though aye :grin:

[poos_n_wees]

Bit sore eh? But well done on your PBs after all that bitching

LMFAO !!!!!

Shot on the PBs Luigi :grin:

[Luigi]

Bit sore eh? But well done on your PBs after all that bitching

its my journal i can bitch if i want too

tuesday

380x12m pb

420x8m pb

shot bro, you smashed your PB's! Bit easier than if you'd just done Squats and Deads prior though aye :grin:

yea 4 sure ay i didnt even think of that next time ill try doing them then squats and see what my squat strength is like.

and thanks poos well done on the 160 deadlift VERY impressive

[Luigi]

so went to the gym today

was there for all of 5 minutes, after a few warmup sets my arms were in pain...... they really fucken hurt it was the weirdest feeling so i left and went home

thinking i might be a bit overtrained at the moment, recovery is taking waay too long even though diet is spot on and seem to be sore all over days after workouts

so from next week im dropping down to 3 days a week training for a few weeks till i feel right again and then......

im going to start a cycle of test + another compound im still deciding on.

[craig.j]

im going to start a cycle of test + another compound im still deciding on.

really looking foward to seeing the results!