Lynchy's climb to the Tops

[Sakura]

-KFC ultimate burger meal (only a regular cos I'm trying to watch my figure)

-

If you have a diet soda with your combo it negates all the other calories, dincha know? :grin:

Does anyone else rate the kick back?

I like them, I find I can get a better contraction with them.

[Pseudonym]

Are you doing DB kickbacks? Or cable kickbacks? I prefer the cable (use a low pulley and D-shaped grip) because it keeps tension on the tricep throughout the whole range of motion. The DB has no load on the tricep when it's at the bottom of its arc.

[Mike Zero]

Kickbacks are gay

[Lynchy]

Are you doing DB kickbacks? Or cable kickbacks? I prefer the cable (use a low pulley and D-shaped grip) because it keeps tension on the tricep throughout the whole range of motion. The DB has no load on the tricep when it's at the bottom of its arc.

Cheers Pseudonym.

I'm doing them with DB's. I see what you mean by there is no load at the bottom of the arc. I'm probably going to drop that excercise in place of something else. Maybe:

Skull crushers

OH BB ext.

Cable push downs

OH cable/rope ext.

[Lynchy]

Monday: Back/Bis/abs

Pull downs CG: 12@60, 12@66, 12@78, 6@84, 8@84

Bent Over BB Rows: 6x12@60

Seated Cable Row: 12@78, 4x12@84

Lat Pull downs: 3x12@60

BB curls/drag curls: 8/8@30, 10/8@20, 12/8@20

Jack Knives: 12, 15, 15, 10, 15

Nutrition:

Got heaps of uni work on 1st week back, barely had time to eat.

0800Breakfast: 4xPB on toast + protien shake.

massive long lab (rattled)

1200 couple of bananas

1430 pie and cookie

1830 dinner burito + protien shake + 2xPB on toast

1900 gym

2030 protien shake

BED! ahhhhhhhhh :pray:

[Lynchy]

Tuesday: Chest

Inc. DB Bench Press: 2x15@12.5, 12@20, 7@25, 4@25, 7@25, 8@25

Decline DB Press: 12@20, 12@25, 2x7@25

Flat BB Bench Press: 12@40, 12@50, 6@60, 10@60, 7@60

Mach. Press: 12@14, 12@16, 2x12@17, 12@16

Peck deck: 12@33, 12@40, 12@33

Nutrition:

Pretty much didn't eat all damn day cos I was stressing bout a stupid exam

[deadliftking]

Tuesday: Chest

Inc. DB Bench Press: 2x15@12.5, 12@20, 7@25, 4@25, 7@25, 8@25

Decline DB Press: 12@20, 12@25, 2x7@25

Flat BB Bench Press: 12@40, 12@50, 6@60, 10@60, 7@60

Mach. Press: 12@14, 12@16, 2x12@17, 12@16

Peck deck: 12@33, 12@40, 12@33

Nutrition:

Pretty much didn't eat all damn day cos I was stressing bout a stupid exam

Wow your pretty strong dude. What is Mach. Press by the way? Is Peck Deck the machine with the swingy arms?

How did your exam go, are you at canterbury Univesity?

[deadliftking]

Sonic Youth are gay

Johnnie appears to rate DB Kickback. They are a great peak contraction exercise. Search 'Positions of Flexion' if you want to un-noob yourself.

Are you sick Lynchy or don't you train anymore? Your journal hasn't been updated in a while if your training Mon-Fri?

[Mike Zero]

Johnnie appears to rate DB Kickback. They are a great peak contraction exercise. Search 'Positions of Flexion' if you want to un-noob yourself.

Did you consider that it was because he was getting ready for a show? I tried to find some homa on youtube doing them for you but all I could find was chicks trying to "tone" their arms. I think you need to spend less time reading articles by skinny-fat guys on BB.com and more time eating

[emmzies]

Pretty much didn't eat all damn day cos I was stressing bout a stupid exam

Feeling ya pain there.... stupid uni getting in the way of life! :roll:

[Lynchy]

Wednesday: Legs

Squats: 12@20, 12@40, 6x12@60

Leg press/calf raises: 12@160, 12/15@180, 15@200, 10@220, 8@240

Stiff leg Dead lift: 12@30, 12@40, 12@50, 12@60

Leg curl/ext./calf raise superset: 12@40/12@36/12@30, 12@48/12@36/12@30, 12@60/12@36/12@20

First time doing squat, once I got the hang of it it wasn't so bad. Mannaged to get some good depth but just keeping it light till I get the swing of it. Leg Press, Owww yeah pretty happy with this today. Personal best and been going real deep. Failed on the 2nd to last set, had to roll out of the machine! been hitting the pins (unlike some people!) been thinking bout taking the grinder down and removing the stops! Was lucky the other week, kept hitting the pins and shruglife was about to pull them out when I failed!!! Thank f@#k he didn't pull them out. Aparently it's funny watching a 6ft 4 man with his knees stuck up around his ears try to jimmy his way out of a leg press mach.???

All up, today my press was bottomless

Thursday morning: Biceps

DB Curl: 12@11, 12@13.5, 9@16, 7@16, 8@15, 3x10@13.5

EZBB Preacher Curl/Seated EZBB Curl: 12/12@20, 12/5@30, 10/3@30, 12/9@25, 10/10@25

Inc. DB Curl: 5x10@10

DB preacher curls: 3x12@6

Dec. Sit-Up: 15 abs sooo smashed from last week had to skip them this week

early morning, arrive at gym, wait for shruglife, no shruglife, txt shruglife, still no shruglife, start training, txt shruglife again, flag shruglife get big by myself... :pfft:

Thursday Arvo: Delts

DB press: 12@10, 15@10, 12@16, 2x12@21, 11@21, 12@21, 9@21

Seated raises/cuba raises: 2x12/8@10, 3x10/6@10

Rear delt raises: 5x12@8.5

Mach. press: 12@7, 7@9, 2x9@7, 8@7

Shrugs: 12@60, 4x12@80

[deadliftking]

This Shruglife dude sounds like a bit of a dropkick. You should get a partner who is consistent and knows how to Leg Press deep! You should take out the stops so that your body knows if it fails it will get jammed in there, the adrenaline surge will get that weight up no matter how far your gone :nod:

Would shoulders be your weakest bodypart?

This might help if your struggling to get your head around squatting

[Lynchy]

Friday: Triceps

Push downs: 15@54, 4x12@60

Skull crushers: 3x12@30, 2x8@35, 6@35

Over Head EZ bar ext: 7@30, 12@25, 10@25

Over Head cable ext: 12@24, 15@24, 12@24

Nutrition:

What!? there is Drinling to be done!

Headed down for the Undie500. Keg was well gone by Dunaz. One of the boys was passed out by Rakia, great start.

Sadly I rolled my ankle while hussing round in me gummies dressed like Fred Dagg. Now it's swollen as and all purple as hell. There goes legs day for this week, Rattled.

[Lynchy]

Monday: Back/Bis/abs

Pull downs CG: 12@66, 12@78, 2x10@84, 8@84

Bent Over BB Rows: 6x12@60

Lat Pull downs: 12@60, 12@78, 10@78,12@72

BB curls/drag curls: 12/12@30, 7/8@35, 2x8/8@@30

Jack Knives: 25, 25, 25. 20, 20

[deadliftking]

[Lynchy]

Tuesday: Chest

Inc. DB Bench Press: 15@12.5, 15@17.5, 12@25, 10@27.5, 8@27.5, 9@25

Decline DB Press: 12@25, 2x10@27.5, 2x8@27.5

Flat BB Bench Press: 12@50, 2x8@60, 6@60

Press ups: 9,7,6,2

Peck deck: 15@33, 20@40, 15@40

Push downs: 15@42, 12@54, 9@60

poor old ankle still swollen as, so no legs day tomorrow :cry:

But on a better note hit some PB's today on chest. Felt pretty good so looking forward to putting the weights up next week and trying for more.

[Lynchy]

Friday: shoulders/biceps/triceps

DB mil. press: 12@10,12@12.5, 12@20, 7@25, 6@25, 8@25, 6@20

Seated Raises: 12@11, 4x12@8.5

Mach. Shoulder press: 12@7, 12@6, 12@7

EZ bar Skull crushers/curls: 5x12/12@30

OH rope ext./DB curls: 12@24/12@10, 3x12@30/12@10

Been to the Docs after 6 days of limping around like a gimp. Turns out I have torn a ligament in my ankle so pretty rattled. Starting physio on monday once the anti inflamatry drugs kick in. Did the same thing 4years ago and was out for months! Luckily Tim came round and convinced me to hit the gym today, was just sitting at home with sore foot but once we got to the gym I almost forgot about it so that was good. Worst part is Tims gonna catch up on legs!