Preparing for Z day

[Rookie]

Good session bro! Sounds like it was a hard one :twisted:

Have you tried Doc's 10set method on the lateral raises? If you haven't, give them a go- they give you an insane pump and allow you to pyramid up to a heavier weight

[tinytraps]

Good session bro! Sounds like it was a hard one :twisted:

Have you tried Doc's 10set method on the lateral raises? If you haven't, give them a go- they give you an insane pump and allow you to pyramid up to a heavier weight

Yea bro experimenting with a few different techniques on the accesory days, hi volume short rest, gets the sweat going and makes the muscles work over time.

Ive tried the 10 set method but our gym doesnt have dbs small enough for me lol my side delts are piss weak :pfft:

[Rookie]

Good session bro! Sounds like it was a hard one :twisted:

Have you tried Doc's 10set method on the lateral raises? If you haven't, give them a go- they give you an insane pump and allow you to pyramid up to a heavier weight

Yea bro experimenting with a few different techniques on the accesory days, hi volume short rest, gets the sweat going and makes the muscles work over time.

Ive tried the 10 set method but our gym doesnt have dbs small enough for me lol my side delts are piss weak :pfft:

Mean bro, yeah see what works for ya in terms of feel etc and stick with it eh. Haha true bro, what about cables? As long you feel it that's the main thing eh. Machine lat raise is awesome too, but not sure if many gyms have them? Mine are weak as bro, they'll come up as long as we smash them properly 8)

[tinytraps]

When I can Ill be training at work so ill have more access to cables and machines. Until then its old school free weights baby. My shoulders are terrible compared to the rest of my upperbody but they will catch up!

04/02 Arms

CG incline press 20x10x2 40x5 50x5 60x3 70x3 80x3 90x1-easy 80x3 70x5 60x8

Pushdown stackx10x2 stackx10drop50x10drop

One arm oh db ext 12.5x10x3

Machine dips stackx20x3

Bb skulls 25x10x3

Alt db curl 15x10 15x8x2

Cable curl 30x8x2

Machine preachers stackx10x2

wrist curls 20x30,20

lots of blood in the arms today was mega pumped. My shoulders and elbows were thanking me this week for taking it easy back into the heavy shit next week. CG incline was good, would of got 100 looking forward to using the bar!

[tinytraps]

05/02 Quads

Front squat 20x50 40x5 50x5 60x5 70x5x2

Leg press 3pps(25s)x15x10

Leg ext p10x10 p12x10x2

Crazy session, legs were mega pumped. I think im in the running for NZBBs deepest squatter all reps bottomed out and powered back up. Look to hit 80x5x2 in the next few weeks. Was closing up the gym today and in the last 15 minutes I went downstairs to start tidying up the weights roow. Walk in on a guy doing 180x5 on flat bench. Then he did 200x3 RAW with light fingers spotting who gives a shit that is some insane benching! flat back no legs. the dude had a super thick set of delts traps arms and pecs. Average legs though. Dam tongans I need some more horsepower!

[tinytraps]

07/02 Chest+tris

BB incline press

20x10x2

40x5x2

50x5

60x5

70x3

85x5

85x5

Flat DB press

30x5

40x6 PB

40x6 PB

40x6 PB

45* Incline DP press

25x10

25x9

20x10

20x10

Pec dec flye

stackx6

42x10

42x10

42x10

Straight bar pushdown

54x10x10

elliptical 5min HIT style

Start of a new movement for ME. Second set was much stronger than the first might have to put in a bridging rep next week. Goal over the next 4 weeks is 95x5x2. Happy with the pb on flat DB presses slowly moving my way closer to the 50s 8) After that kept the rest short and got lots of blood in there, first proper training session at work too.

[tinytraps]

08/02 Back+bis

Close grip pulldown

p2x12x2

p4x10

p6x6

p7x7 PB (weights probably around 110, lifted me square off the seat)

p6x6

p4x12x2

DB row

30x5

40x5

50x5

50+2Cx8x2 PB

BB row

70x10x2

Seated cable row

p10x10

p15x10x3 PB

Cross body hammer curl

12x10x7

scrounged a few PBs out of today. DB rows felt strong will shoot for 10 next time. Will drop BB rows for now and make them a main movement. Back is making good gains in strength and in size. Finished off with some curls got some blood in the arms and got a good pump on.

[Rookie]

Good to see you on the incline bro 8) We got similar goals on that, wanna hit 100x6 in 8-10 weeks eh.

Your flat DB is strong bro! How come you stay with the same weight/reps for all three sets?

Back session looking good too bro, lol at the pulldown pulling you up... you a lightweight now bro :pfft:

[tinytraps]

Cheers bro! Yea flat dbs are a bit awkward for me, I only go down as far as my shoulder allows which is just below chest level. If I get the groove right its strong if not I get a db to the face

hundy incline mean!!!! been chasing that for a while its not too far off.

haha 105.8kg first thing this morning dry, so put on a few kgs on strength is on the up lets goooooooo!

[Rookie]

Cheers bro! Yea flat dbs are a bit awkward for me, I only go down as far as my shoulder allows which is just below chest level. If I get the groove right its strong if not I get a db to the face

hundy incline mean!!!! been chasing that for a while its not too far off.

haha 105.8kg first thing this morning dry, so put on a few kgs on strength is on the up lets goooooooo!

Know what you mean about the flat DB's bro, I find it awkward too. Prefer to do Inclines but since I'm doing BB incline gotta do a flat db eh and focus on the weak point. Yeah since my flat bench was becoming stale the change to incline is good, hopefully hit a flat bench 100x10 if I'm inclining 100x6. Bro how can tell if you making size gains on your back if you over 20% and cant "see" your gains lmao :pfft: Jokes bro, with back training like that lats can do nothing but get wider :nod:

LOL that's good money.. I'm weighing in at a "lean" 88.5kg :pfft: Weight gone a bit since working eh, moving around etc. Strength on the up and just gotta get eats to match 8)

LETS GOOOOOOOOOOOO!

[tinytraps]

As long as the strength comes up more and more who cares about what BW is! Although Id like to gain a few more good kgs to hang toe to toe with some of these big island boys at my gym :? Dam 100x10! thats good money cuz! Im sure youll hit that in no time 8)

Anywho loving working in a gym atm getting to network with different people, already building up my own lil crew of clients. One of the lovely elderly women is making me her world famous in mangere bridge cheese cake =P~

Doing a P chain session tommorow night with one of the guys Ive met. Going to teach him how to squat properly (hes been out of the gym for 2 years cos' of a ruptured acl and the squats hes doing arent helping that) Hes done quite well losing over 20kgs, will see if I can convert make a powerbuilder out of him.

[tinytraps]

09/02 P-chain

waited 15mins for a squat rack f*ck that shit :evil:

V squat

1ppsx5x2

2ppsx5

3ppsx5

3.5ppsx5x2

SLDL

70x5

90x5

110x3

125x5x2 PB

Powerclean

70x1x8

Seated leg curl

stackx20x10 :shock:

Power squat

60x3x3

80x1

100x1

120x1

140x1

i can see how SAS can hit 280x5 on v squats Was pretty easy once I got use to the move. Happy with the pb on stiff legs. Happy with squats at the end of a session 140s the heaviest ive squatted in along time. Not happy with squat rack curlers. Not happy with knee benders. Not happy with people you try to help then dont bother showing up. f*ck that shit!

[bar-belle]

Anywho loving working in a gym atm getting to network with different people, already building up my own lil crew of clients. One of the lovely elderly women is making me her world famous in mangere bridge cheese cake =P~

That is 8) TT..it's a real buzz aye. Lucky you with the cheese cake =P~ I get jelly babies :grin:

[tinytraps]

Yea im having a blast! best job ever 8) Oh see you friday Rach

[PeterDolan]

You are small and weak?????

Someone been whispering shit in your ear or is this you motivating yourself?

[Big john]

dont mind him...tends to talk to himself, esp in the corner by the squat rack

[morattigirl]

dont mind him...tends to talk to himself, esp in the corner by the squat rack

While posing in the mirror :wink:

[tinytraps]

You are small and weak?????

Someone been whispering shit in your ear or is this you motivating yourself?

I definetley dont think im big and strong so I must be the other! Its a work in progress I will get my 140 raw bench and I will get a 600 raw total. Wether im big, and that constitutes strong we will see.

dont mind him...tends to talk to himself, esp in the corner by the squat rack

dont mind him...tends to talk to himself, esp in the corner by the squat rack

While posing in the mirror :wink:

If your gonna look crazy, you might aswell make sure your looking good doing it :grin:

[Rookie]

Good to see you back power squatting bro 8) oh and V squatting of course :pfft:

Damn bro identical goals to me :shock: a 600+ total. See you at the finish line brother 8)

How are you finding the lower back with power squatting now? I haven't done them in ages... Will prob get into them closer to comp time eh and just see where I'm at. Bro squat rack curlers That was the old me :doh: Doc established the wanker free zone so I had to stop doing them :pfft:

[HarryB]

Hey man was just reading back about how you have trouble with flat db presses, I often do these with my palms facing and elbows into my sides, maybe watch a video of Branch Warren doing them. This doesn't aggravate my shoulder and strengthens my anterior delt and triceps as well as activating my chest. If my shoulder is hurting when I go to do flat dbs that's how I will do them. Just a suggestion. People will say it doesn't activate your chest but damn Branch has a massive chest and is a big bencher as well!

[tinytraps]

Good to see you back power squatting bro 8) oh and V squatting of course :pfft:

Damn bro identical goals to me :shock: a 600+ total. See you at the finish line brother 8)

How are you finding the lower back with power squatting now? I haven't done them in ages... Will prob get into them closer to comp time eh and just see where I'm at. Bro squat rack curlers That was the old me :doh: Doc established the wanker free zone so I had to stop doing them :pfft:

Lowerback was a bit tender afterwards but its sweet as this morning, meanest hammy doms though! The speed was really good might of got 160-170 fresh that would of been a raw PB. Im doing everything 100%raw no belt. Haha yea bro If your getting 600 im getting 601 :grin:

Hey man was just reading back about how you have trouble with flat db presses, I often do these with my palms facing and elbows into my sides, maybe watch a video of Branch Warren doing them. This doesn't aggravate my shoulder and strengthens my anterior delt and triceps as well as activating my chest. If my shoulder is hurting when I go to do flat dbs that's how I will do them. Just a suggestion. People will say it doesn't activate your chest but damn Branch has a massive chest and is a big bencher as well!

Hey Harry good to have you in bro! Ive actually done them like this alot but felt it was cheating. Seeing as branch does them like this I might give them another go next week 8)

[HarryB]

Go hard man, they work really well with the explosion off the chest because of the anterior delt movement and help strengthen your lockouts as well.

[tinytraps]

10/02 Shoulders/upperback

Seated db press

10xlots

20x5

35x5

35x4

35x4

25x10

25x10

17x12

17x12

Cable laterals

12x10x4

Machine press

60x10x4

Rear delt flye

10x10x4

Wide grip pulldown

50x10x10

pretty good session. Not impressed with shoulder pressing, wanted to hit 35x6x2 first 4 were good then strength died. Ah f*ck it will smash it next week! And if not then then ill keep smashing it till I do!! Tommorow going up to CBC for some tris and shirted bench really looking forward to it!

[Big john]

shirted kickbacks!!!

Gangster!!! :pfft: :pfft: :pfft: :pfft:

[steak]

Good to catch up slim :wink:

Vid of some of the efforts today bro