TonganTerrorises tin.

[thatwaslight]

Oh gutted brotha thats rough, legs 2mro?

[TonganTerror]

SHOULDERS

Seated shoulder press

10kg x 20 x 2 sets

20kg x 15 x 2 sets

25kg x 12 arnold press

30kg x 12

35kg x 10

seated very strict lateral raises

7.5kg x 12

10kg x 12

12.5kg x 12

12.5kg x 12 s/s 5kg x 10

military press

60kg x 12 x 3 sets

dropset 70kg x 7, 50kg x 7, 30kg x 7

rear smith shrug

90kg x 15 s/s front raise 20kg plate x 12

120kg x 12 s/s as above

140kg x 12 s.s as above

few biceps

preacher curl

28kg x 12

38kg x 10

48kg x 10 assisted

53kg x 7 assisted

Incline seated d/b palms out

10kg x 12 x 2 sets

12.5kg x 10

12.5kg x 10

barbell 21's

35kg

40kg

Abs to finish

[TonganTerror]

Oh gutted brotha thats rough, legs 2mro?

yeah bro legs tomorrow cardio in the morn so that will test the hammie on the incline treadmill.

[TonganTerror]

40min cardio this morning time restricted for the next few weeks

LEGS

squats

bar x 20

60kg x 10

100kg x 10

140kg x 10 s/s feet together hack squat 60kg x 12

160kg x 8 s/s as above 80kg x 12

180kg x 6 s/s as above 100kg x 10

leg ext single leg

40kg x 12 x 2 sets

40kg x 10

dropset single leg 50kg x 7, 40kg x 6, 30kg x 6

seated leg press single leg

60kg x 12

75kg x 10

seated leg press calf raises

120kg x max

150kg x max

150kg x max x 3 sets with two 100kg men pushing the back of the seat on the negative with all their might mean mean variation.

standing calf raises

125kg x max

165kg x 16

205kg x max

stoked the hammie held up the back of my leg is black so Im presuming the bruising coming out means healing thank f*ck for that !!!!

[AgentOrange]

how are thos Lipo thermals bro?

[TonganTerror]

how are thos Lipo thermals bro?

they are good bro Im sweating alot more during cardio and workout with them on board also find the heart rate gets up a bit easier on the tready my mate who uses them also gets drenched during cardio with the lipo6x so yeah they all good.

[AgentOrange]

nice. I am thinking of starting Mitos shortly. Im down to 80kg.. anyway wont hijack ya journal. updates in my journal

[TonganTerror]

nice. I am thinking of starting Mitos shortly. Im down to 80kg.. anyway wont hijack ya journal. updates in my journal

Im sitting at 96kg :pfft: loving this years training have dieted and cardioed very smart this year focusing on keeping gains made over winter rather than getting cut quickly :nod:

[thatwaslight]

nice. I am thinking of starting Mitos shortly. Im down to 80kg.. anyway wont hijack ya journal. updates in my journal

Im sitting at 96kg :pfft: loving this years training have dieted and cardioed very smart this year focusing on keeping gains made over winter rather than getting cut quickly :nod:

96 and bf dropping? :grin: enough said

[TonganTerror]

lol yeah had fats done last week bro next digit is 9% :grin: but to be honest im happy here so if 7% comes to pass then good if not then HELLO 110KG next year yeeyaa!!

[thatwaslight]

lol yeah had fats done last week bro next digit is 9% :grin: but to be honest im happy here so if 7% comes to pass then good if not then HELLO 110KG next year yeeyaa!!

Fark yeah bro winter bulk haaaaard....180kay bench 20inch arms TOO EAAAASY!!! lol

[lightscribe]

Nice bro. Do you have a specific BF you hope to be at that weight? or are you just planning to hit it regardless?

[TonganTerror]

Nice bro. Do you have a specific BF you hope to be at that weight? or are you just planning to hit it regardless?

dont wanna be any fatter than 15% which i think is an ok BF during a bulk...

[PeterDolan]

How's the hammy feeling today?

[lightscribe]

:protest:

[thatwaslight]

Updates bro!!!!

[Growth]

Updates bro!!!!

^

[PeterDolan]

This journal is about as up to date as a hippies wardrobe!!!

[steak]

the fish are biting :nod:

there was also a mean pub crawl at the mount last nite :pfft:

[PeterDolan]

How's about we get this shit going again!? :pray:

[TonganTerror]

How's about we get this shit going again!? :pray:

Its still going my mate lol might post up a leg shot then leave it for another year haha back into mass and strength for a few months and am about three weeks into this..... chest tonight looking for good working set or two of 150-160kg for 3-4 reps.

[PeterDolan]

How's about we get this shit going again!? :pray:

Its still going my mate lol might post up a leg shot then leave it for another year haha back into mass and strength for a few months and am about three weeks into this..... chest tonight looking for good working set or two of 150-160kg for 3-4 reps.

Post it up :nod:

[steak]

How's about we get this shit going again!? :pray:

Its still going my mate lol might post up a leg shot then leave it for another year haha back into mass and strength for a few months and am about three weeks into this..... chest tonight looking for good working set or two of 150-160kg for 3-4 reps.

Post it up :nod:

I seen it..... the bro is looking jacked :nod:

[TonganTerror]

[attachment=0]leg shot.....tiff.tif[/attachment]

[TonganTerror]

[attachment=0]leg shot.....tiff.tif[/attachment]