Iron Mind

[steak]

Nice work Bro. :clap: 4 wheels a side is nothin to be sneezed at. Cheers for the text 8)

[Big john]

Nice work Bro. :clap: 4 wheels a side is nothin to be sneezed at. Cheers for the text 8)

:pfft: np bro 8)

abit of sneezin was done.....but only because i was in a fog of chalk dust :pfft:

was a good train even pierre did a pb of 160 for reps

[teamfatboy]

Deads

160x2

170x1 :twisted: PB

180x2 :twisted: :twisted: :twisted: :twisted: :twisted: broken and nailed it!

Wow, nice day at the gym, Big John - blowing a huge hole in your PB :salute:

When you say 'double contraction' is that like a pause/tug at maximum pull?

[Big john]

Deads

160x2

170x1 :twisted: PB

180x2 :twisted: :twisted: :twisted: :twisted: :twisted: broken and nailed it!

Wow, nice day at the gym, Big John - blowing a huge hole in your PB :salute:

When you say 'double contraction' is that like a pause/tug at maximum pull?

Contraction Cable Rows (1 + 1/4 reps = 1 full rep) i hate em :grin: they tax your back pretty good, but im stickin with them for now, should see some results in the weeks to come me thinks :nod:

[jono]

4 plates - nice job :nod:

[Big john]

Did some hamstring and calves

SLDL

2 warm up sets of 40kg

60x7

80x7

100x5

110x4

115x3

130x3

140x3PB :twisted:

150x1PB broken :twisted:

60x5

60x5

lying leg curls

48x8

54x8

54x8

Calves

explosive toe presses

120kgs

5setsx20 w/10 secs pauses then another 5 sets of the same

[Grover]

more PB's :clap:

A few more bricks laid!

[Big john]

more PB's :clap:

A few more bricks laid!

thanks grover 8)

[jono]

nice work - do you think one ex is enough for calves? i used to have a whole train jsut for em :grin:

[Big john]

nice work - do you think one ex is enough for calves? i used to have a whole train jsut for em :grin:

i treat my calves the same as my bis...short hard and heavy. they seem to respond well to this :grin:

[Big john]

nice bit of workload today with Shoulders/tri's/traps

5 mins bike work and stretches

shoulders

seated BB presses

2 warmup sets of bar

40x7

50x7

55x5

65x3pb :twisted:

70x3pb :twisted:

75x2pb :shock: :twisted:

75x1(missed a 2nd rep)

75x1

50x7

50x7

Side laterals superset with rear flyes

12.5x8

15x8 :twisted: (tuff!spotted)

15x8

triceps

Close grip bench

60x7

70x6

75x5

80x3

100x2(spotted)

100x2(spotted)

60x7

rope pulldowns

48x8

60x8

66x8

traps

shrugs

60x8

100x8

140x8

aftermath:- Pleased with todays workout esp in seated presses weights climbing up nicely. Close grip bench however still needs alot more work. my setups good but on descent (esp on the heavier sets) it went to kaka. gonna keep at it thou provides a nice little chellenge for me.

[Grover]

:clap:

shoulders must be feeling a little tender today after that hammering, good stuff

[steak]

Delt mania 8)

[Big john]

:clap:

shoulders must be feeling a little tender today after that hammering, good stuff

thanks mate!...bit tender after the train :grin: no one to rub me down afterwards thou guess im doin that one solo :pfft:

Delt mania 8)

thanks beast :wink:

source of inspiration for the weeks to come

ol Pudzian

[startinfromscratch]

nice title bro! wish i could press like that!

[Big john]

Kicked off the new week with Quads/calves/abs

quads

tried box squats for the 1st time...like alot! :grin:

Box squats lvl4 biggest box

60x7

60x7

80x5

80x5

100x3*belt

120x3 :twisted:

120x2

130x2 :twisted:

100x5

60x15

leg ext

92x8

92x8

92x8

calves

toepresses

100x10

140x10

180x10

200x10

240x10

240x10

260x10

270x10

275x10

300x10

abs

elevated crunches 30,30,25

leg rises 15,15

[drizzt]

Nice work on the shoulders mate, and good start to the box squats :nod:

sidenote: didn't know Pudz played rugby! Cooool 8)

[tinytraps]

Nice Box squats bro :clap: :clap: :clap: :clap:

[steak]

No touch and gos on the box squats remember :naughty:

Good session bro :nod:

[Optimass]

Delt mania 8)

:nod: :clap:

[autechre]

tried box squats for the 1st time...like alot! :grin:

Box squats lvl4 biggest box

Awesome work on your first outing :clap:

Nice progress being made. Keep it up!

[Big john]

No touch and gos on the box squats remember :naughty:

Good session bro :nod:

ill remeber that nxt time boss :oops: :grin:

[steak]

yeah if sit down and back it disengages the ad/abucters/glutes? and then when you rise up again it engages them. Builds good power if you can set the box to just below parallel so the story goes 8)

[tinytraps]

yeah if sit down and back it disengages the ad/abucters/glutes? and then when you rise up again it engages them. Builds good power if you can set the box to just below parallel so the story goes 8)

They break the concentric eccentric chain, good for the dl too, sit right back, pause and stay tight on the box and then explode up. Try and get your shins as close to perpendicular as possible but dont sweat if they come forward a little, that makes it similar to a free squat.

[Big john]

cheers for the info guys dif put that to good use :nod: will need to make modifications on the next round. chuur