first and last comp!

[crazyfacials]

Week:3

Thursday : Benchpress

2 Warm up sets

Set 1: 70x5

Set 2: 80x3

Set 3: 87.5x7

Assistance work:

Dumbbell benchpress

27.5kg x 10

30kg x 10

30 kg x 10

32.5kg x 8 (WORLD RECORD!)

Dips

Did Bodyweight + 10kg

Set 1: 10

Set 2: 10

Set 3:10

Set 4:9

Incline flyes

25 kg x 10 x 4

Tricep pushdown

Set 1 : 4+2 bars x 15

Set 2 : 5+1 bars x 10

Set 3: 5+3 bars x 10

Set 4 : 6 bars x 10

Closing comment: the gym was free of school kids so I got to do all my stuff without waiting for anyone, had another horrible case of gas today (DAMN YOU COKE ZERO) no video of the day because im waiting for this 5gb download to finish!

[crazyfacials]

Week: 3

Friday : Squats (LOL Fail I did week 2’s weights instead)

2 warm up sets

Set 1: 85kg x 5

Set 2: 97.5kg x 3

Set 3: 110kg x 8 (talk about mindfuck…2 down from last week!)

Assistance work:

Hack Squats

Set 1: 60kg x 10

Set 2: 70 kg x 10

Set 3: 70 kg x 10

Set 4: 80 kg x 8

Leg Extension

Set 1: 6 bars x 15

Set 2: 6+1 bars x 12

Set 3: 7 bars x 10

Set 4: 7+1 bars x 10

Incline Leg press (another fail, did it instead of my usual leg curls…what a douchebag I am today)

Set 1: 260kg x 10

Set 2: 285kg x 10

Set 3: 310kg x 8

Set 4: 330kg x 10

Incline weighted crunches

Body+10kg x 15 x 4

Closing comment: f*ck I am a dong today...first I mess up my lift weights, then I do less than last week, after that I change an assistance workout, ...not the best way to conclude my heavy lifts...I think I am going to get some sexy add on for my iphone and setup my weights/workout in a table in it so I stop fucking around!

got the long weekend though, and I plan on staying the hell away from my mates since all what they'll want me to do is booze it up

[crazyfacials]

Cycle:1

Week: 4 (DELOAD WEEK)

Monday : Military Press

Set 1:20Kg X 5

Set 2: 25Kg x 5

Set 3: 30Kg x 5

Assistance work:

Dumbbell Seated shoulder press

4 sets of 10 reps of 20KG

Dumbbell Shrugs

4 sets of 10 of 27.5Kg

DB Side Lateral

6Kg x 10 x 4 LOLOLOL

Barbell Curl

4 sets of 10 of 20Kg

45 Minute cross trainer cardio (800ish cals)

Closing comment : had pretty much zero to no rest between sets since it was super light, I also started my Erase+Activate Xtreme stack today so hopefully will be able to report positive changes soon...ps what do you all think of my new signature?

[Dontrunwithknives]

ps what do you all think of my new signature?

WTF :pfft:

Also I notice a while back you did some 42.5kg dumbbell shoulder shrugs and you said your grip failed. Have you thought of using straps? I just got some and it makes a huge difference when you are not struggling to hold onto the dumbbells. You can also just use them for heavy sets so your grip still gets a workout on the the lighter sets.

[crazyfacials]

yeah I do wear them sometimes mate, but I also practice judo so I am trying to get a stronger grip so I can be like them japs that train with us.. I am thinking of switching into barbell shrugs for the next cycle though so yeah I will most likely need to wear straps!

[crazyfacials]

Week: 4

Wednesday : Deadlift

Set 1: 45Kg x 5

Set 2: 57.5 x 5

Set 3: 67.5x 5

Assistance work:

Lat pull down

4 sets of 10 (3 bars)

Dumbbell Rows

4 sets of 10 (20kg)

Hyperextension

Body Weight x 15 x 4

Hanging leg Raises

4 sets of 20

Closing comment: this was meant to do done yesterday, but I had food poisoning so I had to postpone it until today, also did 2x sessions of the cross trainer today (50min and a 60 min)...deload week continues, also I think I am on my 3rd day of the Activate xtreme/erase/speed V2 (By legal gear) stack I have to to turn green and burst into a fit of roid rage and tear my gym down! I shall wait until the AX kicks in

[crazyfacials]

Week:4

Thursday : Benchpress

Set 1: 37.5x5

Set 2: 47.5x5

Set 3: 57.5x5

Assistance work:

Dumbbell benchpress/u]

20Kg x 10 x 4

Dips

Did Bodyweight x 10 x 4

Incline flyes

12.5kg x 10 x 4

Tricep pushdown

4 Bars x 10 x 4

Closing comment : quick workout, did 2x cardio sessions today, 1 at 5:30 am, and the 2nd after my weights , but lasted only 20 minutes before I got real hungry and real sweaty and decided to go home to have a munch! tomorrow is the last day of Deload week, gotta admit I feel like a wussy with these weights, but lifting weights (even if they're light) beats taking a week off ...well for me anyway!

[crazyfacials]

I don't really want to talk about Friday as our powercage was was occupied by a bunch of bicep curlers

did the assistance work and used the calf raising machine for my squats but it felt like shit and i have no idea how much each bar weights

[crazyfacials]

Sorry this is was for Monday (yesterday)

Cycle 2

Week 1

Military Press

2 warm up sets

Set 1 : 35Kg x 5

Set 2 40 Kg x 5

Set 3 : 45 Kg x 8

Barbell Shrugs

Set 1 : 90 Kg x 10

Set 2 : 90 Kg x 10

Set 3 : 100 Kg x 10 - PR

Set 4 : 100 Kg x 7

Lateral Raises

10 Kg x 4 sets of 10

Dumbbell Seated Overhead press:

Set 1 : 27.5Kg x 10

Set 2: 27.5Kg x 10

Set 3 : 30Kg x 10 – PR

Set 4: 30Kg x 10

Upright Row

Set 1 : 35Kg x 10

Set 2 : 35 Kg x10

Set 3 : 35 Kg x 10

Set 4: 45 Kg x 8

Rear Delt Row:

Set 1 : 10Kg x 10

Set 2 :10 Kg x 10

Set 3: 10 Kg x 10

Set 4 : 12.5 Kg x 10

Closing comment: This workout is slightly longer than the usual 5/3/1 ones, but I feel like my shoulders are my weak point right now so this is why I am hammering it.

[crazyfacials]

new format, sorry about this one, it's going to be copied straight away from this Iphone app that I got (it emails me what I did @ the end)

Tuesday Military Press

Deadlift | Barbell:

Set Reps Weight

1 5 80

2 5 90

3 10 102.5

Seated Close Row |

Set Reps Weight

1 10 6 bars

2 10 6 + 2 bars

3 10 7 bars

T-Bar Row |

Set Reps Weight

1 10 50

2 10 60

3 10 60

Wide Grip Pulldown |

Set Reps Weight

1 10 6 bars

2 10 6 +1 bars

3 10 6 +2 bars

Bent Over Row | Dumbbells:

Set Reps Weight

1 10 30

2 10 30

3 10 32.5

Stiff Arm Pulldown |

Set Reps Weight

1 10 40

2 10 50

3 5 55

HyperExtension |

Set Reps Weight

1 15 10

2 15 10

3 15 10

Closing comment I thought this will be a long workout but I managed to finish the lifting part in under 1 hour (thanks to short breaks) and finished with 20 mins cardio, my shoulders are feeling the pain from yesterday, and I look forward to tomorrow's back DOMS ....

[crazyfacials]

Barbell curls

30Kg x 10 x 3

35Kg x 10

Preacher Curl

30Kg x 10 x 2

35Kg x 10 x 2

Reverse curl

22.5Kg x 10 x 4

concentration curl

12.5 Kg x 10 x 4 (each arm)

Side bends

12.5Kg x 15 x 4 (each side)

Cable Crunches (holding 1 sec)

8Bars+3 x 10 x4

Decline Crunches

BW+10Kg x 12 x 4

Hanging Leg Raises

did it with a 10Kg weight

10 sets of 4

Wrist twist

7.5Kg x 10 x 4 (some c*nt stole the 10's and 12.5's felt too heavy)

Wrist curls

22.5kg x 10 x 4

[crazyfacials]

Friday

Chest + Triceps

Bench (like the dipshit that I am I forgot to write down what numbers I was meant to bench so I free styled it, also the past 3 days i've been on a very low carb diet and i feel like it is draining my life away!)

Benchpress:

Warmups

40Kg x 5

60 x 5

Actual sets

75 Kg x 5

80 Kg x 5

90 Kg x 3 (dunno what happened here...felt as weak as a kitten lol)

Dumbbell Benchpress

30KG

10 reps

10 reps

8 reps

Inc Flyes

20Kg x 10 reps x 3 sets

Weighted dips

Bodyweight +20Kg

8

8

6

Close grip benchpress

60 Kg x 3 sets of 8

Skull crushers

25Kg x 3 sets of 12

Rope pulldown

4Bars+2 rings x 10 x 3 sets

Saturday = Legs

Squat

2 warmup sets

85Kg x 5

97.5 x 5

110Kg x 10

Leg Ext

7 bars +2 rings x 10 reps x 3 sets

Romanian deadlifts

60Kg x 10 reps x 2 sets

70Kg x 10 reps

Seating leg curls

40Kg x3 sets of 10 reps

standing calf raises

15 bars+60kg x 3 sets of 10

seated calf raises

60Kg x 3 sets of 10

[crazyfacials]

felt like shit on monday so did the workout today

Cycle 2 Week 2

Military Press | Barbell:

Set Reps Weight

1 5 20

2 5 20

3 3 37.5

4 3 42.5

5 7 47.5

Shrug | Barbell:

Set Reps Weight

1 10 90

2 7 100

3 10 100

4 10 100

Lateral Raise | Dumbbells:

Set Reps Weight

1 10 10

2 10 10

3 10 10

4 10 10

Overhead Press | Dumbbells:

Set Reps Weight

1 10 30

2 10 30

3 10 30

Upright Row | Barbell:

Set Reps Weight

1 10 40

2 10 40

3 10 45

4 10 45

Rear Delt Row | Dumbbells:

Set Reps Weight

1 10 10

2 10 10

3 10 12.5

4 10 12.5

[crazyfacials]

Cycle 2

Week 2

Deadlift | Barbell:

Set Reps Weight

1 5 60

2 5 60

3 3 85

4 3 95

5 10 107.5

Seated Close Row

Set Reps Weight

1 10 6+2

2 10 7

3 10 7+2

T-Bar Row

Set Reps Weight

1 10 55

2 10 60

3 10 65

Wide Grip Pulldown |

Set Reps Weight

1 8 6+2

2 10 6+2

3 10 6+2

Bent Over Row | Dumbbells:

Set Reps Weight

1 10 30

2 10 32.5

3 10 32.5

Stiff Arm Pulldown

Set Reps Weight

1 10 4+2

2 10 5+2

3 10 6

Hyper extension

Set Reps Weight

1 15 10

2 15 10

3 15 10

Closing comment: Not sure why or how, but I got more strength than normal today, could be AX/Erase working? or it could be a mental thing ? who knows....there was some doing today who was pretty much unloading weights from a great hight just so they drop on the ground and make a loud noise...other than that the gym was empty and I got to use everything without waiting

[crazyfacials]

Barbell curls

20Kg x 10

20 Kg x 10

30 Kg x 10

32.5Kg x 10

35Kg x 10

37.5Kg x 10

Preacher curls

35Kg x10

37.5Kkg x 10

40 Kg x 10

42.5Kg x10

Reverse curls

25Kg x 10 x 4

Concentration curls

12.5Kg x 10 x 4

Side bends

15Kg x 12 x 4

Cable crunches (1 sec pause at the contraction)

8 bars + 3 small weights x 10 x 4

Decline crunches (with 10 Kg weight)

4 sets of 12

Hanging leg raises (lifting 12.5Kg with feet)

4 sets of 10

Wrist twist with 10Kg

4 sets of 10

[crazyfacials]

FRIDAY

Bench Press | Barbell:

Set Reps Weight

1 3 67.5

2 3 77.5

3 8 87.5

Bench Press | Dumbbells:

Set Reps Weight

1 10 30

2 10 30

3 10 30

Incline Fly | Dumbbells:

Set Reps Weight

1 10 20

2 10 22.5

3 10 22.5

Dips | Bodyweight:

Set Reps Weight

1 8 20

2 9 20

3 10 20

Close Grip Bench Press | Barbell:

Set Reps Weight

1 8 60

2 8 60

3 8 60

French Press | Barbell: (this is another name for skull crushers)

Set Reps Weight

1 10 25

2 10 25

3 10 25

Cable Pushdown | Cables:

Set Reps Weight

1 10 4+2 bars

2 10 4+3 Bars

3 10 50

Closing comment: seems like my 1RM in bench has gone up a few kgs to 109...this is while on a cut I am very happy about it, however I am not sure if this is due to me training 5/3/1 or if it's cause of the Activate Xtreme/Erase combo I am on, either way doesn't matter to me, I am happy to be lifting heavier weights every week without a workout partner/spotter

[crazyfacials]

Back Squat | Barbell:

Set Reps Weight

1 10 20

2 10 60

3 3 90

4 3 102.5

5 8 115

Leg Extension | Machine:

Set Reps Weight

1 10 75

2 10 77.5

3 10 80

Romanian Deadlift | Barbell:

Set Reps Weight

1 10 60

2 10 70

3 6 80

Seated Leg Curl | Machine:

Set Reps Weight

1 10 50

2 10 50

3 10 50

Seated Calf Raise | Machine:

Set Reps Weight

1 10 65

2 10 65

3 10 65

yup lifts getting stronger in the main lifts, maybe ActX+Erase? but fu ck it makes me hungry most of the time, not good when you're trying to cut!

[crazyfacials]

this is Monday's workout

Military Press | Barbell:

Set Reps Weight

1 8 20 --Warmup

2 5 40

3 3 45

4 6 50

Shrug | Barbell:

Set Reps Weight

1 5 100

2 7 100 --After this set I found out I was using the fat barbell (which is why I wasn't able to hold it for much)

3 9 100

4 10 100

Lateral Raise | Dumbbells:

Set Reps Weight

1 10 10

2 8 12.5

3 10 12.5

4 10 12.5

Overhead Press | Dumbbells:

Set Reps Weight

1 10 30

2 10 30

3 15 25

Upright Row | Barbell:

Set Reps Weight

1 10 45

2 10 45

3 10 45

4 10 50

Rear Delt Row | Dumbbells:

Set Reps Weight

1 10 12.5

2 10 12.5

3 10 12.5

4 10 12.5

Closing comment: happy my 1RM went up but wasn't happy I left my straps and used the fat bar for shrugs

[crazyfacials]

Tuesday

Deadlift | Barbell: (once again im a retard who gets the fat bar and can't grip it right...curse this little kiddy hands)

Set Reps Weight

1 5 70

2 5 90

3 5 107.5

4 5 115

Seated Close Row | Cables:

Set Reps Weight

1 10 7 bars

2 10 7+2 Bars

3 10 7+2 Bars

T-Bar Row | Machine:

Set Reps Weight

1 10 60

2 10 60

3 10 65

Wide Grip Pulldown | Cables:

Set Reps Weight

1 10 6+2 bars

2 10 6+3 bars

3 10 7 bars (lol ugliest form here...TT would of smacked me upside the head if he saw it)

Bent Over Row | Dumbbells:

Set Reps Weight

1 10 32.5

2 10 32.5

3 10 32.5

Hyper Extension

Set Reps Weight

1 15 10

2 15 10

3 15 10

I also did a 45 minute run on the treadmill in the morning(I am more of a cross trainer person) I was pretty happy that I could keep up with the pace of 10-11Km per hour and not even feel any shortage of breath...could of gone for another 30-45 mins I think...BUT today I am feeling the doms in my legs :S

getting bodyfat checked today, I don't think it will be good lol, I have been eating a lot lately

[crazyfacials]

Thursday

Barbell curls

20kg x 10

20kg x 12

35kg x 10

37.5kg x 10

40kg x 6

40 kg x 6

Preacher Curls (dumbbell)

3 sets of 10 (17.5Kg)

Concentration curls

3 sets of 10 (15Kg)

Reverse curlse

3 sets of 10 (25Kg)

Decline Crunches

3 sets of 10 (10Kg)

Hanging leg raises with weight (15Kg)

3 sets of 12

Side bends (15 kg)

3 sets of 12

cable crunches (8 bars + 3 little weights)

3 sets of 12

Wrist curls (25Kg)

3 sets of 10

[crazyfacials]

Friday (chest and triceps)

Incline benchpress (warmup)

40Kg x 10

Flatbenchpress

72.5kg x 5

82.5x 3

90Kg x 6

Dumbbell Bench

3 sets of 10 (30Kg)

Inc flyes

3 sets of 10 (22.5Kg)

Weighted Dips (20Kg)

8

7

6

Close grip benchpress (on a smith machine to try it...)

3 sets of 10 (60kg)

rope pulldown

4 bars +2 small weights x 10

5 bars x 10 x 2

Skull crushers

3 sets of 10 (30Kg)

[crazyfacials]

Back Squat | Barbell:

Set Reps Weight

1 10 20

2 5 60

3 5 100

4 3 110

5 8 120

Leg Extension | Machine:

Set Reps Weight

1 10 70

2 10 75

3 10 80

Stiff Leg Deadlift | Barbell:

Set Reps Weight

1 10 60

2 10 70

3 10 70

Seated Leg Curl | Machine:

Set Reps Weight

1 10 50

2 10 50

3 10 50

Lying Leg Curl | Machine:

Set Reps Weight

1 10 4

2 10 4

3 10 5

Seated Calf Raise | Machine:

Set Reps Weight

1 10 65

2 10 65

3 10 65

Standing Calf Raise | Machine:

Set Reps Weight

1 10 200

2 10 200

3 10 200

[crazyfacials]

Cycle:3

Week: 1

Monday : Military Press

Warm up set: 20Kg x 5

Set 1:37.5Kg X 5

Set 2: 42.5Kg x 5

Set 3: 47.5Kg x 10 (WAWA WEEWAA!)

Assistance work:

Dumbbell Seated shoulder press

Set 1: 30Kg x 10

Set 2: 30Kg x 10

Set 3: 30Kg x 10

Barbell Shrugs

Set 1: 100Kg x 10

Set 2: 105Kg x 10

Set 3: 110Kg x 6

Set 4: 115kg x 7

DB Side Lateral

12.5Kg x 10 x 4

Upright row

Set 1 :40Kg x 10

Set 2: 45Kgx 10

Set 3: 45Kg x 10

Rear Delt Row

2 sets of 10 (10 Kg)

Closing comment : funny workout day today, some things I got to be much stronger than usual, other things I felt like a bitch!... some albino asian dude with real thick eye brows today asked me to use the bung cross trainer at the gym instead of the one I had already put my drinking bottle/iphone on and was getting ready to use, so he can chat to his female mate...I was going to have a punch up with him due to him being smaller than me and wanting me to go on the bung cross trainer...but then I thought to myself "mate it doesn't get any worse than it is for this dude, he's asian yet he's paler than any white dude I've ever met, plus his eyebrows were so thick I bet you can hide all kind of magical things there...might as well not cock block this poor sod" so I used the broken x trainer that makes sounds as if it's an old car back firing everytime I do a rotation....and we all lived happily ever after!

[tinytraps]

Nice training going on bro numbers getting better! Should of decked the c**t boxing is way better cardio :grin: Although be weary of asians kungfu is ingrained into there genes :pfft:

[crazyfacials]

Nice training going on bro numbers getting better! Should of decked the c**t boxing is way better cardio :grin: Although be weary of asians kungfu is ingrained into there genes :pfft:

haha trust me , 2 years of judo has taught me to not take asian dudes half my size lightly...I still get my ass whooped by the little jap guys we get every once in a while