TonganTerrorises tin.

[PeterDolan]

right thanks lads no walking after training tonight I did it at lunch today and so yep thatll do it til lean up time in couple months lunch time walking only!!

steak mate yes yes yes I wanna get massive I wanna get so huge no woman wants me lol!! :pfft:

Get so massive no women has a say in it haha

[PeterDolan]

Change the name of this journal to TonganTerrorises women

[TonganTerror]

CHEST

barbell bench

60kg x 12

60kg x 12

100kg x 12

120kg x 4

140kg x 2

150kg x 1

160 x 1 (assisted from about six inches off chest no pause at bottom)

120kg x 10

100kg x 12(assisted 11and12)

120 x 10 :shock: ( assisted 9through12 last one practically picked off me :pfft: )

cable flys from top

30kg each x lots

35kg each x 12

25kg each x 20

25kg single arm fly x 14 x 2sets

incline press dumbells

25kg x 12(pronate at top)

30kg x 12(pronate at top)

40kg x 8

40kg x 8 s/s 20kg x 10(assisted)

lying cable fly

25kg each x 12 (assisted)

35kg each x 10(assisted)

20kg single arm squeeze in middle x 12

Absolutely shattered now that was a workout where we were both had far too much free testosterone(no luck for a week f*ck :pfft: ) needing to vent and went at it like mongrel dogs :nod:

Also worked on the foam roller before workout doing one rep just stretching the back learning the arch bit better and getting the quads to accept the strange position they being forced to be put in!!!!

[TonganTerror]

Change the name of this journal to TonganTerrorises women

no more woman mate just gym gym gym now :shock:

[Beowulf]

barbell bench

60kg x 12

60kg x 12

100kg x 12

120kg x 4

140kg x 2

150kg x 1

160 x 1 (assisted from about six inches off chest no pause at bottom)

120kg x 10

100kg x 12(assisted 11and12)

120 x 10 ( assisted 9through12 last one practically picked off me )

Shot Bro thats some pretty solid bench what kinda rest periods are you using?

[TonganTerror]

Shot Bro thats some pretty solid bench what kinda rest periods are you using?

Pretty much the only rest I get is the time my training partner is repping mate then its belt, wraps and back on the bench same for any workout we do its pretty much the I go you go principle til im fucked then I spark up conversation for a minute extra :pfft:

[TonganTerror]

SQUAT ONLY

Testing this morning just a bit of technique Im practicing descending a bit slower so the weight is fully on my back instead of me catching it half way back up and getting stuck(I think this makes sense lol)

bar x 10

60kg x 10

100kg x 10

140kg x 6

160kg x 3

180kg x 1

190kg x 1

200kg x 2(didnt think I hit the first one low enough so made sure with a second.... spotter ready)

210kg x 1(spotter ready)

220kg x 1(spotter ready,felt heavy on shoulders setting up but legs smashed it was stoked think I had 10kg more in me but left it on a good note \:D/ )

[steak]

Good squats bro 8)

[TonganTerror]

BICEP/TRICEP

Cable curls wide bar

50kg x 20

60kg x 12

70kg x 12

75kg x 12

75kg x 12

Rope curl

55kg x 12

65kg x 12

75kg x 12

85kg x 11

dropset 85kg x 7 75kg x 7 55kg x 10 45kg x 10 35kg x 10

Incline dumbell curl (palms staying out)

10kg x 12

10kg x 12

12.5kg x 9 1/2 :pfft:

12.5kg x 10

Cable tricep kickback (long cable with two handles)

35kg x 15

35kg x 15

45kg x 12

45kg x 15 (cable changed from bottom to top)

45kg x 10(palms changed to face down)

35kg x 10

25kg x 15

Tricep close grip seated (using modified fly machine)

60kg x 20 x 2

70kg x 12

80kg x 12

Seated skull crusher with curl bar

28kg x 15

38kg x 15

48kg x 12

58kg x 8

Dumbell kickbacks

7.5kg x 10

10kg x 12

Dips no weight opposing training partner on bench

38 dips (partner 39 :evil: )

35 dips (partner 37 :evil: )

[oldfella]

Strong bugger TT. Good workouts, plenty of weight and volume. Just had a bit of a read through, that's a shit load of reps for chest.

[train hard]

awesome workouts TT!

love the hardcore style (no homo)haha just thort id put that in brackets

[TonganTerror]

Strong bugger TT. Good workouts, plenty of weight and volume. Just had a bit of a read through, that's a shit load of reps for chest.

cheers OF it Was a bigger day than usual mate but bloody good workout thats for sure!!!Your journal looking great good to see the that fat shedding off ya mate(not that you were fat) :nod:

awesome workouts TT!

love the hardcore style (no homo)haha just thort id put that in brackets

HAHA mate youve seen me comment on the homo thing somewhere else no doubt lol!!!!Im not a homophob I just hate men :pfft: ah if only I was the only male oh the possibilities lol!!

[TonganTerror]

SHOULDERS

Felt energetic but just not satisfied with tonights workout dunno why but just feel like breaking something arggghhhh!!!

Seated lateral d/b raises

7.5kg x 15

10kg x 12

12.5kg x 12

12.5kg x 12

dropset standing single arm d/b

15kg x 10, 12.5kg x 10, 10kg x 10

Seated shoulder press

30kg x 10

40kg x 10

40kg x 8 s/s 20kg x 6(spotted)

Front raises standing

20kg plate x 14

40kg(2 x 20kg) plates x 8

22.5kg d/b x 12

25kg d/b x 12

Rear delt cable fly

25kg x 15

35kg x 12

35kg x 12

35kg x 10

35kg x 9

Shrugs seated shoulder press standing on seat

lots of reps nice stretch up to 120kg x 6 sets.

CALVES

Standing calf raises

110kg x 15

125 x 15 x 4 sets

all various toe placements

Barbell shrugs

140kg x 15

180kg x 12

200kg x 10

140kg x 15

[Growth]

Shrugs seated shoulder press standing on seat

:shock:

[TonganTerror]

Shrugs seated shoulder press standing on seat

:shock:

:pfft: Its a goody stand facing where your back would rest on the machine shoulder press knees into the seat slightly bent its quite good controlled movement can use two or three different grips to hit em differently

[runveerun]

LMAO! I didn't think you would actually use that as your signature! 8) :pfft:

[TonganTerror]

LMAO! I didn't think you would actually use that as your signature! 8) :pfft:

hehe changed it as we were typing lol its gold vee GOLD!!!!!!

[startinfromscratch]

cool journal broskie, some heavy-ass weight going in here!

[TonganTerror]

cool journal broskie, some heavy-ass weight going in here!

cheers bro yeah I thought my training might be a little different than some others will give the powerlifting training a go in the next year or so looks like some good training steak and em do!!!

[Beowulf]

Nice Shrugs bro

[TonganTerror]

LEGS

Squats

60kg x 12

60kg x 12

100kg x 10

140kg x 10

160kg x 10 (started to burn doing this set)

180kg x 10 :shock: (thought I was doing 8 got to 7 mate says three more my reply f*ck you his reply do the fucken reps :pfft: 5th to 10th above parallel)

200kg x 6 not good death to me lol

Front squat barbell

100kg x 6 (deep)

60kg x 10 (deep close feet)

Leg extensions single leg and both

light weight 40kgish x lots of reps x 5 sets

Lying leg curl

45kg x 15

45kg x 12

40kg x 10

20kg x 15

Hack calf raises

5 sets 80ish kg toes various positions!!

Totally fucked tonight crawled out of the gym feeling very Ill \:D/ just how it should be!!!!

[TonganTerror]

CHEST

Incline bench dumbell

17.5kg x lots warming

25kg x 15

35kg x 12

45kg x 10

55kg x 8

55kg x 6 s/s 100kg barbell x 6

Flat bench

100kg x 10

120kg x 6(feeling fatigued by now)

dropset not racking weight two guys removing plates

140kg x 4,100kg x 4, 60kg x 4 :shock:

seated Machine flys(dumb machine good for flex at each rep)

40kg x 20

50kg x 20

60kg x 15

50kg x single arm x 10

Decline Barbell

60kg x 15

100kg x 10

100kg x 10

Abs to finish!!!!!

[oldfella]

Got a long way to catch up to you TT, great weights.

[Growth]

smashing those incline dumbbells man!! sheeeeet GJ!

[TonganTerror]

smashing those incline dumbbells man!! sheeeeet GJ!

cheers lads funny I got home and then text my training partner and said f*ck mate we killed the 55's tonight lol pretty stoked with training at mo gonna do the powerlift at our gym again in 4 weeks so thatll be on vid again and a good test of how things are going with my training!!!