Preparing for Z day

[HarryB]

I guess training at least provides a vent and helps calm us down!

Pretty heavy on the reverse hacks there man.. I read everyone's journals and I think I am about the only lazy guy on legs in the place... lol

[tinytraps]

I guess training at least provides a vent and helps calm us down!

Pretty heavy on the reverse hacks there man.. I read everyone's journals and I think I am about the only lazy guy on legs in the place... lol

I didnt realize how heavy it really was till I almost didnt stand back up with it My upperbody is shit compared to the size of my legs so I train them with a passion :grin: although if I was 114kg with abs I wouldnt be fucked training them either :pfft:

[HarryB]

Ummmm my legs are kind of a strong point on my physique and my knee is playing up so I do what i can but I don't stress too much about it at the moment. I just keep adding to my upper body because I know my legs are going to be ok proportion wise.

[tinytraps]

Haha only teasin mate, them pins of yours have been forged by many years of hard yakka 8)

24/02 shoulders

Seated shoulder press

15x10

20x10

35x5

35x5 PB for 2nd set

35x3

30x7

25x11

bradford press

40x6x3

cable laterals

18x10x3

rear delt flye/row

12.5x10x3

Widegrip lpd

10x5

shrugs

sets up to 160x3x3

Decent workout. spa and saunad for 30 mins feel much better now. arms ommorow before me date :grin:

[Big john]

pa and saunad for 30 mins feel much better now. arms ommorow before me date :grin:

whats next....Tanning booths and spray on tan?? :doh: :naughty: :naughty: comon bro!! :grin: :grin: :grin:

[Phedder]

pa and saunad for 30 mins feel much better now. arms ommorow before me date :grin:

whats next....Tanning booths and spray on tan?? :doh: :naughty: :naughty: comon bro!! :grin: :grin: :grin:

Always GTL and SSS

[tinytraps]

Nah bro shaved my arms and legs so I can see all the cuts in them.

25/02 arms

Closegrip bench

20x20x2

40x5

60x5

70x3

80x1

95x5x2

100x4- felt waaaay strong (had 2-3 reps in the tank which would be a PB)

Incline skull crushers

plate weight only

20x10x2

30x6

42.5x6 PB

42.5x6 PB

reverse pushdowns

18x10x3- no rest between each arm mean pump!

oh db exts

15x10 PB

15x9 PB

15x8 PB

Incline cg bench

50x10x3 (pb for weight at this point in the workout)

ez bar curl

plate weight only

20x10

30x6

40x4 (+1 rep from last week)

alt DB curls

20x8 PB

20x7 PB

20x5 - dead arm syndrome

gayble curls

18x20x2

wrist curls

25x40 PB

25x10

Mean arm session today, strength felt right up there today, next week will up it to 100 and blast that old PB out of the water. Used the suicide grip makes it easier to tuck elbows right in which makes the tris work harder IMO. Arms were pumped and absolutley goneskis. Getting my left arm ta moko'd in a fortnight so need to be bigger :-)

[Shutupandsquat]

100x4- felt waaaay strong (had 2-3 reps in the tank which would be a PB)

And by that you meaaan, you could have got out another 2-3 reps but didnt?!?!

[HarryB]

man you strnegth guys do more bloody arm work than I do.. I better stop rolling my sleeves up!

[tinytraps]

100x4- felt waaaay strong (had 2-3 reps in the tank which would be a PB)

And by that you meaaan, you could have got out another 2-3 reps but didnt?!?!

Yup I dont really like taking things to failure usually leave a rep or 2 in the tank, saves me from burning out too quick. Helps me to squeeze a lil more weight out of the progression (that doesnt make alot of sense written down but I know what im trying to say :pfft: )

man you strnegth guys do more bloody arm work than I do.. I better stop rolling my sleeves up!

Arms and delts are real weak points for me so I gotta smash them! My arms are closing in on 18" cold but theyre still weak. And as the saying goes your only as strong as your weakest link!

In other TT news, bw is around 104-105 in the morning dont know how accurate they are though. More veins are poppin up in the arms and 4arms so thats a plus. Also got me a pair of 100 waist jeans. Them fuckers are loose as. Would squeeze into a 95 quite comfortably now which has been a long time coming!!!

[tinytraps]

27/02 quads deload session

leg press

5ppsx15x10

done. Felt pretty drained the last couple of days so kept it quite low key. Changing up the exercises from next week, will add in flat bench, maybe deadlifts on pchain day and hi bars for squats.

[Rookie]

27/02 quads deload session

leg press

5ppsx15x10

done. Felt pretty drained the last couple of days so kept it quite low key. Changing up the exercises from next week, will add in flat bench, maybe deadlifts on pchain day and hi bars for squats.

Mean bro, want you to be 100% come BBro so the 600 show down is injury free and fair lifting! keen to see what sort of numbers you be pulling soon 8)

[tinytraps]

Cheers bro! I feel a twinge in my right quad and right forearm when Im benching so keeping an eye on them. Will start light and build up and see where Im at in a couple weeks.

28/02 Chest + tris

Flat bench press

20x10x3

40x5

60x5

70x3

80x1

90x1

100x5x2

Flat db press

30x5

45x3

45x3- felt stale so will drop next week.

45* incline db press

35x5x2

30x11

22.5x12 (getting full stretch at bottom) will move to 2nd next week

incline flys

15x8x2

straight bar pushdown ss reverse grip pushdown

stackx10//36x10

stackx10//36x10

stackx8//36x6

stackx6//36x6

feels good to be on the flat again, felt hard but the reps were going up no struggle. Im thinking that I might be able to get 110x5x2 in a couple of weeks. Got a wicked pump in the chest after that and finished off with a standard/reverse grip superset. Tris were pumped, full and cramping :twisted:

[tinytraps]

01/03 back+bis

Barbell row

20x20x2

60x10x2

80x8x2

100x6x2

80x10x2- dont like these at all cant seem to feel them in the back will sub out next week

Seated cable row

78x5x2

72x8

66x10

62x10- will move first next week and go for the stack

1 arm machine pulldown

p7x10x4

ez bar curls

30(plate weight only)x5x5

workout went quite well once bb rows were done, dont feel them at all so im going to add back in db rows. Deads on tommorow LETS GOOOOOOOOO!

[tinytraps]

02/03 P-chain

Conv Deadlifts

70x3x2

90x3

130x1

160x1

180x1

200x1-Just :evil:

150x5

Goodmornings

60x5

80x5

90x5x3

Lying leg curl

24x10x3

18x10x7

ab crunch

stackx50

stackx34

hmm happy that I pulled 200 first time back in a while not happy with how the form was. Round backed hard. Have a tendency to pull high hips, maybe this is my natural style and I should stop fighting it. Anyway next week Im going to something I saw tonka write about doing 5x3 with less weight and then building up the weight from there over the next 4-5 weeks. I dont know whats slowing me down but I will pull 5plates eventually :evil:

[Big john]

Round backed hard

dont fight fate bro :twisted: what ever feels natural for you bro, just do it

[steak]

200...hes baaaaack! 8)

[tinytraps]

Round backed hard

dont fight fate bro :twisted: what ever feels natural for you bro, just do it

Yea the high hips feels more natural, getting the arse low and chest up feels alot weaker, and un-natural. Just means ill need more hammy lowback and core strength.

200...hes baaaaack! 8)

Needs to be 300 bro! but yea back held up good, I would say im at 100% and on my way up 8)

[HarryB]

Coming up! 220 in no time!

[drizzt]

Sweet bro good work, what Tonka suggests is interesting and something I'm looking at implementing post-comp for my deads :nod:

[tinytraps]

Coming up! 220 in no time!

Cheers Harry bro! ive been sitting around 200 since nov 09 im getting a little ticked off :x

Sweet bro good work, what Tonka suggests is interesting and something I'm looking at implementing post-comp for my deads :nod:

Yea bro it kind of makes sense, building up the pulling muscles, by actually pulling, seems logical that when you go back to pulling all out sets youll be alot stronger.

03/03 Shoulders + upperback

seated db press

15x15

20x10

35x7 PB

35x5

35x4

30x9 PB

25x12 PB

upright row

30x10

40x8

50x5

40x10

30x12

cable laterals

12x10x3

wg lat pulldown

54x10

66x8

72x6

66x8

48x12

rear delt flyes

2kgx12x3

back and thigh lift

140x3

160x3

180x3

200x3

220x3

240x3

260x3

280x3

300x5

Awesome workout today! Shoulder strength is coming up and I think my delts are responding. B&T lift is awesome, really hits the upperback and traps hard, mine are cramping already! its an above the knee rack pull and you use your legs to help get it up. Really easy once you get the hang of it. Will alt upright rows with bradford presses as I feel these are weak exercises for me.

[HarryB]

Since 09? yeah that would give me the shits too... Good what you are going to do with backing off and building back up again. Very old school and basic way of increasing your numbers and so effective!

[tinytraps]

Since 09? yeah that would give me the shits too... Good what you are going to do with backing off and building back up again. Very old school and basic way of increasing your numbers and so effective!

Yup pulled 200 sumo at the 09 bbro, then switched to conventional. built up from 185 to 202.5 at the biggest last year and thats where Ive stayed. Yea its definetley an oldschool way to do things, but so often people look for the quick fix or the latest hyp to increase your numbers (ive been guilty of this before) but nothing will ever beat progressive overload and hard work!

[HarryB]

Since 09? yeah that would give me the shits too... Good what you are going to do with backing off and building back up again. Very old school and basic way of increasing your numbers and so effective!

Yup pulled 200 sumo at the 09 bbro, then switched to conventional. built up from 185 to 202.5 at the biggest last year and thats where Ive stayed. Yea its definetley an oldschool way to do things, but so often people look for the quick fix or the latest hyp to increase your numbers (ive been guilty of this before) but nothing will ever beat progressive overload and hard work!

For sure man... well switching to conventional after sumo is a big thing. I think of them as different exercises really due to their differing muscle recruitment.

And yeah man, everyone is looking for shortcuts but there just aren't any! GOT TO DO THE WORK!

[tinytraps]

04/04 arms

CGBP

20x20x2

40x5

60x5

70x3

80x1

100x5 PB

100x5 PB

Rolling DB exts

15x6x4

1 arm reverse pushdown

18x10x3

1 arm overhead ext

15x8

15x6

15x6

bicep curls

10x10

15x6

20x10 PB

20x8

15x12 PB

wrist curls

25x60 PB

Good workout today. Closegrip is going good, again could of got 6-7 on the first set, will keep adding weight slowly and see how far I can take it. My upper back has the worst ever doms! Im blaming the heavy rack pulls, definetley going to be a staple in the template!