TonganTerrorises tin.

[morattigirl]

squat 220kg

bench 155kg (with pause)

deadlift 255kg

BW 99kg

BF too much :pfft:

Yup wicked stats there my boyee, you've put some solid work in over the winter and f*ck man you're fucken huge :nod: So your over the waddle waddle now lol bring on summer!! Woop woop :grin:

[Old Bull]

squat 220kg

bench 155kg (with pause)

deadlift 255kg

BW 99kg

BF too much :pfft:

Great effort TT :clap: :clap: makes every one lift their game, very good log to read.

Stay Strong

[TonganTerror]

thanks people this site has done wonders for my training absolute wonders :nod: ......

SHOULDERS

Seated shoulder press

20kg x 15

25kg x 15

32.5kg x 12

40kg x 12

Reardelt lateral d/b raises

10kg x 15

12.5kg x12

15kg x 15 assisted

Machine shoulder press

100kg x 12

110kg x 10

120kg x 8

dropset 120kg x 8, 100kg x 6, 55kg til absolute failure

cable lateral raises behind back single arm

20kg x max x 3 sets

alternating d/b shrug

40kg x max

55kg x max

55kg x max

Barbell shrug

140kg x max

180kg x max

210kg x max

20min cardio to finish....

[Peachy]

thanks people this site has done wonders for my training absolute wonders ......

You are so welcome. Im pretty sure my comments have really helped your training TT. Just glad to share my expertise :pfft: :pfft:

[Mrbig]

so you enjoyed that little deadlift tip brah haha good shit bro stay consisten you will crack that 260 easy

[TonganTerror]

so you enjoyed that little deadlift tip brah haha good shit bro stay consisten you will crack that 260 easy

haha yep Im never one to ignore good advice bro as you know there is a lot of bullshit around gyms and forums but when something makes sense USE IT :nod: cheers mate!!

[Big john]

were skipping 260..were going after the big 300 right boss? :grin: :grin:

[TonganTerror]

were skipping 260..were going after the big 300 right boss? :grin: :grin:

FARKEN AYE big fella but might have to take 260 and throw it through the roof on my way lol!!!

[Big john]

FARKEN AYE big fella but might have to take 260 and throw it through the roof on my way lol!!!

just another obsticle in the way on the path to glory brother :twisted:

[Phedder]

were skipping 260..were going after the big 300 right boss? :grin: :grin:

FARKEN AYE big fella but might have to take 260 and throw it through the roof on my way lol!!!

Can you please video that set :pfft:

[ThePman]

were skipping 260..were going after the big 300 right boss? :grin: :grin:

FARKEN AYE big fella but might have to take 260 and throw it through the roof on my way lol!!!

Can you please video that set :pfft:

[TonganTerror]

were skipping 260..were going after the big 300 right boss? :grin: :grin:

FARKEN AYE big fella but might have to take 260 and throw it through the roof on my way lol!!!

Can you please video that set :pfft:

:pfft: :pfft: will do haha

[TonganTerror]

CHEST TRICEP

Beginning of the cut hurts more than heavy ass weights lol

barbell flat bench

60kg x 30

60kg x 20

90kg x 20

100kg 15

120kg x 12

drop set 100kg x 8, 80kg x 8, 60kg x max lifted off me 8)

Incline d/b flys

12.5kg x 20

17.5kg x 20

25kg x 15

30kg x 15 d/s 20kg x 10

Incline cable pullover

50kg x lots

60kg x lots

75kg x lots

Incline d/b close press(working centre chest predominantly)

25kg x 15

30kg x lots

30kg x 15

Seated curl bar skull crusher

28kg x 20

38kg x lots

48kg x 18(assisted few)

Single arm cable kickback

25kg x 12 each arm

20kg x 15 each

20kg x 15 each

Cable kickback palms down

45kg x 15

40kg x 12

35kg x 12

35kg x 12

abs to finish and ten minutes on bike

30min cardio at lunch today.

[Peachy]

Is your training partner cutting aswell??

[TonganTerror]

sure is peachy sure is only way it would work really team tonga hehe however he thinks its team south africa hmmm

[Beowulf]

I have never cut before but just a thought would you not be better to do big compund movements as opposed to your kickbacks?

[TonganTerror]

na mate the big compound movements build the mass which is hopefully what Ive been doing all winter and the exercises like kickbacks bring out the definition .....hopefully!

[PeterDolan]

I have never cut before but just a thought would you not be better to do big compund movements as opposed to your kickbacks?

Let cardio and diet take care of the "cut". I've kept my training the same as the off season but just substituted the odd exercise here and there to bring out better cuts etc. Still focusing on the compounds like you said, remember though, cables, as TT used, keep constant tension which induce a wicked pump which can ignite growth too

[PeterDolan]

na mate the big compound movements build the mass which is hopefully what Ive been doing all winter and the exercises like kickbacks bring out the definition .....hopefully!

Changed your signature, you are a kind soul haha :clap:

[Phedder]

na mate the big compound movements build the mass which is hopefully what Ive been doing all winter and the exercises like kickbacks bring out the definition .....hopefully!

Diet is what's gonna bring out the definition mate, you want your weights sessions to tell your body "Hey, all this muscle I've built up is useful and I need to keep it around, so breakdown the fat for energy, not the muscle Mmkay?" I think compounds are a better way to tell the body that, as you're usually moving more weight, so you're providing the body with a stronger signal that the muscle needs to stay to allow you to keep moving the big weights. They also burn more energy than isolations. In my opinion compounds are the best for holding onto muscle, but isolations certainly have their place to stress specific muscle groups that the compounds only partially hit.

[TonganTerror]

Ive still got the compound movements in my workout phedd Im not only using isolation movements but the compound movements will be a bit lighter with higher reps this has worked for me in the past and will work for me again you just wait and see :grin: when you and I both finished cutting well have a photo off :wink:

The other factor here is I spent the last 20odd weeks lifting real heavy and it does take a toll on the body so this gives my body a new shocking principal(more reps and intensity therefore growth still occurring ) and a rest from the heavy heavy stuff at the same time

[Peachy]

when you and I both finished cutting well have a photo off

Ummm would you be needing a judge or something for this photo off?? :shifty:

Coz I'd be happy to umm help you guys out hehe...

[Phedder]

But I'm not ready to start cutting yet, I want to get STRONGER! :grin: Definitely be chucking up some before and after photos though so your on :nod: more motivation never hurts You've definitely got a lot more muscle hiding under there than me though ya beast.

Hope it didn't sound like I was giving orders, certainly wasn't meant to. Was just sharing what I've read works best and has worked for me in the past. Was actually going to add something on the end along the lines of "But everyone responds differently, so if you find that's working for you then stick with it and go hard." Totally agree with your body probably needing a change from all the heavy lifting actually. One last thing I may suggest though, once every few weeks or so It'd probably be beneficial to have a heavy day on the key lifts to check how well you're holding onto your strength etc. You've put in so much hard work it'd suck to lose some of it, especially with that deadlift challenge :wink:

[Phedder]

Oh and Peachy, feel free to join in 8)

[TonganTerror]

Just out of curiosity how old are you phedd ????