Luigis

[Luigi]

bench press flat

40x12

60x8

70x6

80x4

90x1 pb

80x5

80x4

deadlift

70x8

100x6

120x3

140x2 pb

160x0

could have done 4 on 140 i think but wanted to try doing 150 however couldnt find right weights so had to jump to 160 which just didnt work at all.... all lifts done raw though didnt hurt back one bit but will need to get some chalk as holding it at 140 grip wasnt the tightest.

db shoulder press

16x10

22.5x6

25x8

26x8... could do more weight but need spotter to help with first rep.

rear db flys

11x10

15x8x2

incline db bench

20x8

26x6x2.... very tired at this point

db upright rows

15x10

20x9

db shrugs

100x8x2

ab crunches cable

54x10

72x7

good workout happy with deads and bench will keep working on form and im sure they will increase quickly

[poos_n_wees]

goals for 1/7/08

benchpress:100kg

squat:150kg

deadlift:180kg

Only 10kgs away from your bench goal now 8)

But seriously, a PB in the bench and deads in one day? Good shit man.

[Luigi]

thanks P&W

so caught a nasty cold spent last 3 days feelin shit n nutrition went way down couldnt stoumach anything especially a milky protein shake

feelin slightly better today after a 11hour sleep lol but still not eating well but that cant be helped.. quick workout today

warmup

leg extension

60x15

90x10

stretches....

squats bb to parallel or below

60x10

80x6

100x5

100x4, feeling the depleted carbs here...

100x6

120x2

130x1 pb .... went below parallel.... too low but still managed to get it up felt like i ripped my ass muscle in process but got the weekend to rest up

so now pbs are :

90 bench - 10kgs away

140 dead - 40kgs away

130 squat - 20kgs away

going good \:D/

[Dale]

looks like too many reps in the warmup sets...would have only done 2s for the last 3 sets myself before going for a PB, my 2cents worth...

[Dale]

In fact I would have done more like 60x10, 80x4, 100x4, 110x1, 120x1, 130x1 and maybe you would have got 135-140x1 also?? the powerlifting boys will have some good ideas on peaking for a 1RPM so maybe ask Tonka.

[Luigi]

In fact I would have done more like 60x10, 80x4, 100x4, 110x1, 120x1, 130x1 and maybe you would have got 135-140x1 also?? the powerlifting boys will have some good ideas on peaking for a 1RPM so maybe ask Tonka.

thanks wasnt actually planning to go for a pb as i felt weak but thought why not, but yea dually noted and will do this next time i go for pbs... as for the 135... i tried again at 130 and failed so any more was a no go for the day.

[Luigi]

bench bb flat

60x10

70x8

80x6

87.5x3

77.5x5

dips

bwX10

bw+15x8

bwx10

tri pushdowns

42x10

48x8

54x8+ partials

tri ext

30x10

48x10

54x10

bicep curls

25x10

30x8

40x6

49x6

54x2 pb

calf raises

30x10

50x10x2

80x8+partials

80x8 partials

incline db press

25x10

27.5x8

30x7

[Dale]

all good, its all progress and you'll always be taller than 2GUNS! :pfft:

[Luigi]

all good, its all progress and you'll always be taller than 2GUNS! :pfft:

haha :pfft: :pfft:

[Luigi]

Lat pulldowns widegrip

80x12

110x8

120x6 bit of a warmup really

T-bar rows

40x10

60x10

75x7

75x8

75x8 + 4 negatives ..... these felt wicked :twisted:

wide grip chins

bwx10

deadlifts

90x10

110x6

130x5

130x5

130x4 / grip failed.

leg extension

100x10

150x8

180x6

200x6

180x8+6X

160x8+7X

200x8+150x4+100x4+70x6 drop set..... owwwww :x

lying leg curl

30x10

42x7

42x6

36x8+5X

30x6+5X

lat pulldowns

80x8 each frnt/back x 2, did these to get a pump back in my back after legs.

great workout

[Luigi]

decline bench

40x12

50x8

70x8

80x6

80x6

80x5 was taking these slow 3secs up 3secs down as havnt done any in over a year :oops:

flat bench

70x6, never do these after decline again,weak and all over the place.

80x5

80x5

80x5

80 negativesx4

90 negativesx5

skullcrushers

20x10

30x8

25x8x2

hammer curls db

15x10

20x6

20x6+15x8 dropset

tri pushdowns

60x10

72x10

swing

42x8x2

forearm rev curls

24x10

36x8

incline leg ups

3 sets of 10 at 70degrees.

[Luigi]

leg ext

40x20

60x10

bb squats

60x8

80x6x2

100x6

110x4

120x4

lat pulldowns

50x8

90x10

110x8

130x5x2

bb rows

60x10x3 oh

70x10uh

cable rows

165x5

165x6

180x6

180^6X

one leg db calf

16x8

25x13+16x7

standing calves.

60x8

90x6

90x5

50x10+X8

[Luigi]

friday workouts pffffffffft didnt write it down but roughly.......

bench flat bb

60x8

70x6

80x6

85x6

85x5

85x4

85x4

military press bb

50x8

60x6

60x6

60x6

70x3

db shoulder press

30x3 :oops:

25x10

bench machine used for shrugs

80x8

120x6

160x6

160x6

160x6

rear delt flys

16x6

12.5x8

[Luigi]

deads

90x6

120x4

140x1

150x1

160x1

170x1 pb

180x0.... ouch :oops: :oops: :oops:

165x1

120xhold for 20 seconds x 3

was going for a 160 today got it then counted the weight and turned out to be 170 so was stocked with that ! :grin:

t-bar rows

40x10

60x3

75x8

80x5+3 assisted

80x5+4 negatives

80x5negatives

calves raises legs

40x10

80x8

80x5+5partials X2

cable crunches s/s with pullups

48x10 + 6xbw widegrip

66x8 + 6xbw underhand

72x4 + 3xbw widegrip

no rest between sets

[Luigi]

squats

60x10

80x8

100x6

100x6

100x8

db flys

11x10

15x10x2

bench flat

60x10

70x7

80x6

80x6

90x2

70x8

leg ext

100x10

150x10

150x10+100x4+80x4+60x3+30x2 dropset

just a short workout today still tired from the deads yesterday and needa rest up for pb attempts come thur/sat

[Luigi]

squats

60x8

90x4

120x1

130x1

140x0.... lost momentum

140x1 pb ,took ages to get it up really had to push.

seated db shoulder press

15x12

20x8

25x8

30x8

32.5x6

db shrugs

37x8

bench machine shrugs

120x6

160x6

190x4

calve raises

40x10

80x8

80x6+X6

stiff leg deads

70x8

70x7, couldnt remember how to do these been a long time.

will be working on squats/leg strength for the next month as found that 140 squat really hard to get up, any suggestions on how to improve leg strength ???

[poos_n_wees]

squats

60x8

90x4

120x1

130x1

140x0.... lost momentum

140x1 pb ,took ages to get it up really had to push.

Nice PB

I'm definitely not an expert, but strengthening my glutes (think lunges) and core helped increase my squat strength. Oh and eating more foodz

[Luigi]

thanks poos i will try lunges, have been avoiding them because i dont like them lol but if they will help

and foods : iv put on 2-3kg since starting this journal :grin: id like to think at least half is muscle.

saturday

bench bb flat

60x10

70x8

80x4

90x1

95x1 pb

100x0 - so close, got it down touched then got stuck half way back up for a good 5 seconds b4 dumping it, was annoying, guessing max is around 97-98 atm so will go for 100 again in 2 weeks.

dips

bwx10

bwx15

bw+15x8

skullcrushers

25x10

30x8

35x7

bb bicep curls

35x8

40x8

50x4

tri pushdowns

48x10

60x8

40x6+36x6+24x6+12x8 dropset

seated bi curls

25x10, someone hands on bar stopping it from going up

25x5 same as above+5 negatives, theses felt good :nod:

incline bench

60x8

65x8

70x8

80x2, dissapointed with this , but was tired by this stage

good workout \:D/

incline bench

[Luigi]

sick today, shouldnt of worked out, spesh after 10 hours workin n 6 hours sleep the night b4 :doh:

deads

90x8

130x6

150x2

150x4.... need chalk

160x1

130x4

130x4

130x4

MUST BUY CHALK 2MO

leg ext

100x10

140x10

170x10

170x10

180x5+170x5+160x5+150x3

lying leg curl

30x10

36x8

36x6

36x6

36x6

lat pulldowns

100x9w

90x8w

140x7c

130x6c

cable crunches

54x10

66x10

66x5

shit workout :x

[Luigi]

messy workouts this week will be back to norm on monday

pulldowns

u/h 100x10

140x8

140x6

t bar rows

45x10

45x8

60x6

60x4+45x3+30x4+15x5 dropset

shrugs

80x10

120x6

160x6

190x6x2

bb flat bench

60x10

70x6

80x6

90x3

80x6 negatives 10 seconds down

military press

50x10

60x6

60x4

60x4

cable curls

48x15

60x8

60x7

not bad, will do legs heavy as saturday after carbing up all friday day off wahoo \:D/

in other news : ohjoshua im now working out at the almighty chriton cobbers :twisted:

[Luigi]

warmup

5 min hill cycle

legpress

120x10

210x8

250x6x4

bb flat

training with someone first to 50 reps.

60x16

60x9

60x10

60x10

60x5 50

dips

first to 50 again

bwx20

10

10

7

7 54

squats

60x10

80x8

100x6

100x6

100x6 squats seem to really take it outta me felt like spewing.

one leg calf raise

20x10

standing calf

40x12x2

con curls

16x10

standing hammer

22.5x4

22.5x4+17.5x6

got a good pump in chest/tris :nod:

[poos_n_wees]

MUST BUY CHALK 2MO

Heh, just in case you needed reminding

Know what you mean about squats.. I'm always totally shattered afterwards too

[Luigi]

havnt worked out for the last week, went gym once and did a 100 bench \:D/ so thats 1 goal down, but that was it been feeling shit n lost lots of weight

but im back to goodness so...

seated rows

120x10

165x8

195x6x2

210x6

bench flat bb

60x10 fast4-slow2-fast4

60x9 f3-s3-f3

60x10normal

60x9 f5-s4

60x10normal

dips

bwx12

x10

x12

shrugs

80x10

120x8

160x6x2

80x12

lat pulldowns

100x10

120x10

130x8

t-bar rows

35x10

55x10

70x10

70x8

80xnegativesx6

[poos_n_wees]

havnt worked out for the last week, went gym once and did a 100 bench \:D/ so thats 1 goal down...

\:D/ nice work. Whats the new goal for bench now?

And are you taking measurements and whatnot for the Challenge as well? Or just gonna go by the pics?

[Luigi]

havnt worked out for the last week, went gym once and did a 100 bench \:D/ so thats 1 goal down...

\:D/ nice work. Whats the new goal for bench now?

And are you taking measurements and whatnot for the Challenge as well? Or just gonna go by the pics?

umm havnt decided yet i think ill make a new goal at end of month for the next 6 months, nah havnt taken measurements in a long time just gonna spend next 10 weeks bulking so might do measurements tonight, but pics are there to fall back on