TonganTerrorises tin.

[VampireChick]

Happy Birthday

[TonganTerror]

Thanks for the bday wishes peeps had an awesome leg session to celebrate and a massive rump steak with mushroom sauce mmmmmm

Took a vid of our session too yus now just need to figure out getting parts of it edited if not ill get my nerd to suss it tomorrow :pfft:

Right......

LEGS

Squats

60kg x 10

60kg x 10

100kg x 10

100kg x 10

140kg x 6

180kg x 4

200kg x 6

220kg x 2second assisted but first deep as stoked

walking lunges s/s leg ext ss/s walking lunges :shock:

3 killer sets ouch

Front squat barbell

60kg x 10

60kg x 10

100kg x 6 (partner 10 farrrrrk)

Lying leg curl

45kg x 15

65kg x 8

50kg x 8

40kg x 12

Hack calf raises

90kg x 20

90kg x 15

90kg x 15

various feet placements

[oldfella]

Another great set of squats.

Have a good one "young man". (Birthday that is).

[TonganTerror]

thanks OF I got my 220 on vid YUS trying to download some now but mate said I have to convert it and some shit I dont know about(yet I will learn lol)

[teamfatboy]

Nice to see training partner showed you no mercy on your birthday :clap:

Wicked squats - 220kg :shock:

[Big john]

thanks OF I got my 220 on vid YUS trying to download some now but mate said I have to convert it and some shit I dont know about(yet I will learn lol)

Download DVDvideosoft freestudio

sounds like u have the same prob i have when converting files, i just use the flip rotation programme on a file, rotate it, save, then it converts to an AVI file when u can use with windows media center(assuming thats the programme you use)

[Beowulf]

I couldn't think of a better birthday present than 220kg squats well done

[TonganTerror]

SHOULDERS

Smith machine shoulder press behind neck

40kg x 20

40kg x lots

60kg x 15

60kg x 12

80kg x 10

80kg x 10

front of neck

60kg x 10

80kg x 10

100kg x 10

60kg x 10

Side Lateral raises lying on incline bench side on single arm

7.5kg x lots x 4 sets

Rear delts lateral raises (head resting on back of incline bench)

10kg x 15

15kg x 12

17.5kg x 12

17.5kg x 8

Shrugs

barbell140kg x 15 s/s rear smith machine shrug 60kg x 12

4 sets.

Abs to finish!!!!!!

[Peachy]

I have a question. It mite be very blonde but I am going to ask it anyways :shifty:

40kg x 20

40kg x lots

60kg x 15

60kg x 12

80kg x 10

80kg x 10

How come you increase your weights?? I always start on the heaviest I can lift and at least get a set out of then when I fail continue with the next lowest weight. Have I been doing it wrong all along? :-s

[TonganTerror]

shit peachy you got me there its what ive always done "pyramiding" my sets adding weight and generally lowering reps it gets the body accustomed to the weight too I guess If I started at top squat say then the body would shit it self but progressively adding weight the body adjusts as you lift....always wanted to do a reverse pyramid like you though starting at the top then coming down.

You should try it the other way missy post up some weights so we can see how yo do's it ...

[TonganTerror]

BACK/BICEPS

Deadlifts

100kg x 10

100kg x 10

140kg x 10

160kg x 6

180kg x 6

200kg x 6

220 x 2 (fail 3rd)

45degree pulldowns close grip

60kg x 15

75kg x 12

90kg x 10

100kg x 10

wide grip

60kg x 15

80kg x 15

90kg x 12

100kg x 12

Incline d/b curls

12.5kg x 12 s/sone arm hammer 5kg

3 sets

front double bicep pose style cable curl

15kg each x 15

15kg each x 15

20kg each x 15

Long cable contraction curl

35kg x 12

35kg x 15

preacher curls

28kg x 12

38kg x 8 drop set 28kg x 4 8kg curl bar x 12

straight bar 21's

22.5kg

25kg

30kg

[Viking Power]

Great training TT keep it up brother :clap:

VP

[TonganTerror]

cheers VP....

am gonna up the volume and drop the weight in a couple weeks the body needs a rest and will do well to have some intense higher rep sessions for a few weeks....which coincides nicely with leaning for summer which im clearly due looking at that dead photo lol ah the sacrifices for the greater good :pfft:

couple pics from last couple days i got video but am still figuring out the new powerdvd system my mate just installed

training partner 220kg

[drizzt]

You, my friend, are a savage :clap: Keep it up!

Nice pics 8)

[Viking Power]

cheers VP....

am gonna up the volume and drop the weight in a couple weeks the body needs a rest and will do well to have some intense higher rep sessions for a few weeks....

couple pics from last couple days i got video but am still figuring out the new powerdvd system my mate just installed[attachment=3]220kg squat.2.jpg[/attachment]

[attachment=2]220dead.2.jpg[/attachment]

[attachment=1]lat pulldown.2.jpg[/attachment]

[attachment=0]clint 220kg squat.2.jpg[/attachment]training partner 220kg

Yeah I was going to PM ya on that one brother but sometimes you need to work that shit out for yourself as everyone is different

I used to do something similar to your style of training when I started last year its gives you a good base to start from now.

cool pictures brother

VP

[steak]

like the deadlift pic bro 8)

[TonganTerror]

[Phedder]

Monster effort TT, great work! :clap:

[TonganTerror]

[thatwaslight]

Awesome deads bro :clap:

[Peachy]

.

[startinfromscratch]

strong as! good to see ppl puttin vids up!!

[Mrbig]

wicked strong deadlift bro if you want try a dorian yates style approach

worked heaps for me and the guys I train I have some pulling 240+

60kg 8-10 reps

100kg 5reps

140kg 3 reps

then your max so for you 220kg try it and see if you dont get a few more reps out

[TonganTerror]

wicked strong deadlift bro if you want try a dorian yates style approach

worked heaps for me and the guys I train I have some pulling 240+

60kg 8-10 reps

100kg 5reps

140kg 3 reps

then your max so for you 220kg try it and see if you dont get a few more reps out

Cheers Mr B so im a little confused you do those 18 reps then move straight into your 90% range and rep out for one more set???

Doesnt seem like much volume????

like the deadlift pic bro 8)

cheers steak fat heavy and bloated :pfft: must be winter!!

[Mrbig]

sorry bro the first 3 are warmup sets then 1 set to absolute failure single set training your right low volume its great to do for a change then go back to volume training because the strength increases are wicked so

set 1 60kg 8-10 reps (warmup)

set 2 100kg 5 reps (warmup)

set 3 140kg 3 reps(warmup)

set 4 220kg max reps (workset)

just try it once if you dont like it move on I was hesitant at first my self but my strength has never being better I do it for all my big compund lifts Bench squat etc it works trust me