Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

TonganTerrorises tin.

TonganTerror

By TonganTerror
in Workout journals

 Share

Recommended Posts

  • Replies 699
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

TonganTerror Senior member

TonganTerror

Posted
  • Author
Posted
Chest

Barbell bench

bar x lots

60kg x 10

100kg x 10

120kg x 2 with pause

140kg x 2 with pause

150kg x 2 with pause

155kg x 1 with long pause

120kg x 6

Impressive benching there TT. :nod:

thank you barbelle not working on strength at the moment but looking forward to next year when I will focus solely on strength for a while should be good ...

Link to comment
Share on other sites
lightscribe Member

lightscribe

Posted
Posted
Bro if you got a freaky bodypart smash it and make it even freakier!

haha agreed, make those forearms mutant like

Assuming you have decent upper arm development. Other wise would look funny. TT, do you attribute you forearms to genetics + heavy deads an shrugs? or have you enhanced them with synthol? I personally have never had big forearms, though they're improving with minimal strap on usage. Any tips for my forearms mate?

Link to comment
Share on other sites
PeterDolan Veteran member

PeterDolan

Posted
Posted

dumped a kilo in the last couple weeks so 94kg in the avo am pretty happy to be keeping the weight on whilst getting leaner.......

on a side note measured the calf muscle the other day 16inches :cry: they say bicep and calf should be the same so where the f*ck is my extra 2inches of calf ive been slamming these fuckers and they are well cut but size I need size ...............

LOL the same as me bro but you have an extra half an inch on your arms so my problem isn't as proportionately as bad as me but id rather that extra half an inch on my arms :lol: , to solve this i have been hitting calves 4 times a week with no problems i mean you walk around on the fuckers all day they can take a beating right? :nod:

yeah bro I believe most people dont realise how much of a beating they need to grow I been slamming them pretty hard I guess it is just a time thing this time next year after another 12months training they should have some more size 4 times a week is all good aye you constantly walk around with mean pain in your calves yeeyaa!!maybe ill try some low rep 6 rep type stuff for a while see what happens

I disagree with hitting them any more than twice a week, people argue that they do alot of work so they can handle more frequency, think about that statement, if they are constantly doing work and you slay them 3-4 times a week, when are they recovering?

How often do you really train them like other body parts? TWL, not sure about you but I know TT, you have a training partner, ever do forced reps or negatives? Guessing not, I have been lately and they look to have responded (although I have gained a shit load everywhere lately).

Not saying you guys are wrong, just food for thought

Link to comment
Share on other sites
TonganTerror Senior member

TonganTerror

Posted
  • Author
Posted
Bro if you got a freaky bodypart smash it and make it even freakier!

haha agreed, make those forearms mutant like

Assuming you have decent upper arm development. Other wise would look funny. TT, do you attribute you forearms to genetics + heavy deads an shrugs? or have you enhanced them with synthol? I personally have never had big forearms, though they're improving with minimal strap on usage. Any tips for my forearms mate?

synthol :pfft: If I were using synthol I wouldnt be complaing about my calves lol na mate I attribute them to my job im always pulling heavy loads with my fingers which of course is forearm and have been for many years so yeah that is the reason .....PD Will talk later bro gotta fly work to do ....

Link to comment
Share on other sites
TonganTerror Senior member

TonganTerror

Posted
  • Author
Posted

one hour incline walk to start the day then 12pm workout

BICEP/TRICEP

Preacher curl

28kg x 15 x 3 sets

38kg x 12 x 3 sets

28kg x 12

standing D/B curl across chest alternating

12.5kg x 12 each arm

15kg x 10

20kg x 10

rope cable curl

35kg x 15

50kg x 15

60kg x 15

single arm cable curl

25kg x max x 3 sets

20kg x max

cable kickback single arm

20kg x max

30kg x max

35kg x max

Tricep pressdown

60kg x max

75kg x max

95kg x max assisted last few

95kg x max assisted last few

rope overhead ext

35kg x max

45kg x max

Link to comment
Share on other sites
TonganTerror Senior member

TonganTerror

Posted
  • Author
Posted

SHOULDERS

Lots of light reps as it was 530am then,....

Seated shoulder press

25kg x 15 s/s single arm D/B lateral raises 10kg x 12

30kg x 12 s/s as above

35kg x 10 s/s as above

40kg x 10 assisted

upright row

48kg x 15 s/s rear delt cable fly 20kg x 10

58kg x 12 s/s rear delt cable fly 15kg x 8

68kg x 10 s/s rear delt cable fly 10kg x 8

20kg plate front raise x 15 s/s smith shoulder press behind neck

smith 50kg x 12

60kg x 12

70kg x 10

rear delt long cable fly

30kg x 15

40kg x 15

40kg x 15

standing calf raise

100kg x max

125kg x max

165kg x max

Realised just now when writing this I was going to attempt some low rep lateral raises and heavy low rep calfs will remind myself for later in the wee/next week...

Link to comment
Share on other sites
TonganTerror Senior member

TonganTerror

Posted
  • Author
Posted
When you say low rep, how low?

ah found what Iwas looking for lol below is a conversation between the lads the other week bro

Dr Squat wrote:

TonganTerror wrote:

Luigi wrote:i know doc squat from eastside advocates going heavy with seated laterals on the theory that doing your lighter sets with strict form then going heavier with average form is more beneficial than just going light on every set.

Id like to hear some theory behind that as going heavy just brings your traps into play as opposed to just working those smaller delts only... for mine you get enough heavy delt work from your heavy upright rows and seated press, military press etc

TT, mine is just my view bro. No science here but I think it's all about the volume and the variety. I like to do them seated and hit 10 sets. 2x10, 2x8, 2x6, 2x8 and 2x10-15. For me this is the best of both worlds. I can hit them with some heavy weights in the middle sets and then back off and focus on feel and form. I think the heavy weight mixes it up. Mentally, 10 set of 10 is tough so variety is a benefit. The other thing I have been doing is using straps on the heavy sets. This allows you to handle more weight.

You point is a valid one mate. I just feel my side delts have improved with this approach. I think we all do too much pressing and hit the front delts too much. Remember that get hammered on chest day, shoulder day and even on tricep day (CGBP). No science again but I think my improved bench has partially to do with my improved balance in my shoulders- especially side and rear.

Smarter people than me will have a view here. A good debate regardless. :)

interesting Dr Squat I like the part about ten sets being mentally tough this is one of the things I think help us so much better and stronger by pushing those boundaries I also like the strapping up idea as I certainly struggle at the end of some lateral raise movements especially rear delt d/b raises.Will give this or similar a go :nod: im presuming the 2 sets of 8 and 6 are a weight set to failure or close to it?

Link to comment
Share on other sites
PeterDolan Veteran member

PeterDolan

Posted
Posted

Go to 6 but don't stop there, push past failure by alternating arms and using some body Tongan to keep the weight moving. What I do with my final sets of laterals, just make sure that even though you're using other muscles to help get the arm moving, you continue to contract the delts

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...