first and last comp!

[crazyfacials]

Week1

Tuesday : Deadlift

2 warmup sets (60 Kg x 10)

Set 1: 85Kg x 5

Set 2: 95 x 5

Set 3: 107.5 x 10 (I could of done more but once again I got the thick bar and something told me to umm not do anymore)

Assistance work:

Lat pull down

Set 1: 6+2 Bars x 10

Set 2: 7 Bars x 10

Set 3: 7+2 Bars x 10

Dumbbell Rows

Set 1: 32.5 kg x 10

Set 2: 35 Kg x 10

Set 3: 35Kg x10

Hyperextension

Body Weight +10kg x 15 x 3

T-Bar Row

Set Reps Weight

1 10 60

2 10 60

3 10 70

Stiff Arm Pulldown:

Set Reps Weight

1 10 50

2 10 55

3 10 60

Seat Cable row

Set 1 : 7 bars x 10

Set 2: 7+2 bars x 10

Set 3 8 bars x 10

Closing comment: Felt really good today eh apart from me being a dong @ the dead lifts, however all the other barbells were taken so yeah I was fucked from the start! I normally am a silent dude when it comes to lifting, however during the cable row on the last set after each rep I would blow some air out of my mouth that made me sound like a blow off valve…no clue why but yeah it happened lol… but MY SMALL HANDS STILL PISS ME OFF GRRR I so wish I had lunch boxes for hands like Brock Lesnar or Shane Carwin … oh well enough bitching from me, atleast the 1 rep max is up now (was at 127.5kg when I started the 5/3/1 program and now according to the subpar lift I did today it’s at 143, I am sure I will be able to crush it in a few weeks time)…I booked a session with a new personal trainer tomorrow, so I am kind of excited eh

[crazyfacials]

Bench Press | Barbell:

Set Reps Weight

1 5 65

2 5 75

3 8 85

Bench Press | Dumbbells:

Set Reps Weight

1 10 32.5

2 8 32.5

3 10 32.5

Incline Fly | Dumbbells:

Set Reps Weight

1 10 20

2 10 20

3 10 20

Dips | Bodyweight:

Set Reps Weight

1 10 20

2 8 20

3 10 20

Close Grip Bench Press | Barbell:

Set Reps Weight

1 10 60

2 10 60

3 10 60

French Press | Barbell:

Set Reps Weight

1 10 30

2 10 30

3 10 30

Cable Pushdown | Cables:

Set Reps Weight

1 10 5

2 10 5

3 10 5

[crazyfacials]

Friday Biceps +abs

Barbell curls

20Kg x 10

30 Kg x 10

35 Kg x 10

40 Kg x 8

40 Kg x 8

40 Kg x 8

Preacher curls

40 KG x 10 x 4

Reverse curls

20 Kg x 10 x 4

Concentration curls

20Kg x 10 x 4

Hanging Leg raises

4 sets of 15

Cable Crunches

3 sets of bars +3 little weights

Decline crunches

3 sets of 12 (10kg)

Side Bends

4 sets of 12 (15 Kg)

Saturday

Squats

60Kg x 8

80 Kg x 10

100Kg x8 x 6

Hack Squats

10 x 20

3 sets of 8 x 30

Standing leg curls

4 sets of 10 per leg of I can't remember what weight

Standing Calf raises 4 sets of 15 x 30kg

[crazyfacials]

currently just pissing around @ the gym, will be posting workouts after this saturday when I work out a new routine with my new trainer

[Grover]

new routine, new trainer

New goal?????????

[crazyfacials]

and new gym (it's actually an older gym with not so pretty equipment...but it's a man's gym!)

goals will be changed too

*last I checked I was about 15ish% would like to see that go to 10-11 next year when I go to the gold coast for a holiday

*would like to bench 120 by the end of next year raw without a spotter's assistance for TT's inhouse comp

*would like to squat atleast 140-150 parallel.

*and shit for shits and giggles I'd like to be strong enough to do 10-12 wide grip pull ups (I've never really attempted any to be honest, other than my new routine at work where everytime I go for a piss i punish myself by doing one there )

and ofcourse work on my form! I knew my deads/squats/bench are a bit ugly

[crazyfacials]

ok new routine! WOO

Squats (these were like way lower than I am used to ..almost ATG, also without a belt!)

12 x 60Kg

8 x 80Kg

6 x 100Kg

6 x 100 Kg

Hack Squat

10 x 60 Lbs

8 x 80

8 x 100

Seated Leg Curls

12 x 40Kg

8x 50 Kg

8 x 50 Kg

Calf raises

3 sets of 15 x 150 Lbs

[crazyfacials]

I got destroyed at the gym today, lost track of sets/reps/weights!

Flat bench db flyes

Incline smith bench

Flat bench (3 sec pause at the bottom)

skull crushers

rope pulldown

[crazyfacials]

im not dead, was still working out but didn't feel like logging it.

Monday (Chest + triceps)

Incline Dumbbells presses

Machine chest press

cross cables

Tricep pushdown

Alt dumbbell skull crushers

will be giving the counties go this year a crack...

[crazyfacials]

Legs+Abs

Leg Ext

Lunges

laying ham curls

seated calf raises

bench crunches

[Grover]

Legs+Abs

Leg Ext

Lunges

laying ham curls

seated calf raises

bench crunches

:shock:

No squats!!!!!!!!!!!!!

[crazyfacials]

not for this cycle mate, was meant to do legpress but some dude was like day dreaming on the machine and then yawning and then sweating all over it....took him maybe 15-20 mins to do his set...

[crazyfacials]

thinking of dumping my nutrtionist and trainer since I have finally come to the light and found out that they're really up to f*ck all and all what they care about is making a quick buck... from next week I will be doing my own diet and making my own workouts and the journal will be born again!

[crazyfacials]

ahh my E-Blog ...how have I missed you!

today was the first day of me doing the 1800 cal diet that I put together for myself , but I bet with the cheating I did it added to maybe 2000

FOOD

3/4 cup oats+ 1 scoop protein + handful of blue berries for breakfast

snack 1 was 24 almonds + 1 scoop protein

lunch was half a chicken breast + 200g pumpkin + green salad

snack 2 was 1 scoop protein + (BC+EAA) ... nasty

dinner was 250g steak + salad i also snuck in 6 almonds

post workout was a banana + 2 scoops protein

Workout

Today is monday IE world benchpress day ! so I thought I might as well join the masses

Flat Bench

6 reps 60kg warmup

6 reps 80kg

6 reps 80kg

5 reps 82.5kg

5 reps 85kg

Inc Dumbbell presses

10 Reps 22.5 Kg

10 Reps 25 Kg

10 Reps 30 Kg

8 Reps 30 Kg

Flat Flyes

4 sets of 10 reps of 20Kg

Machine overhead extensions

3 sets of 10 reps @ 60 lbs

Tricep pushdown

3 sets of 10 reps @ 40 Kg

Standing overhead ext (with an ez bar)

3 sets of 10 (bar+10kg on each side)

45 min cross trainer (600 cal burnt)

[crazyfacials]

back and triceps (yeah i did triceps 2 days ago, but I read in my workout thingo that I was meant to do chest and biceps...strange, but the trainer at the gym reckons he knows his stuff... if nothing happens in 8 weeks this guy is getting sacked)

Reverse Lat Pulldowns

12

10

10

Bent Over Rows

10

8

6

6

Chin ups

10

10

10

10

Polaris machine seated rows

12

10

10

Seated tricep ext (machine)

12

10

10

Single arm rope pull down

10 each side x 3 sets

10 min cooldown on the x trainer

meh training but i guess that has to do for now

I took a picture of my nipple that I was about to upload on the site but thought against it in the very last second, didn't want all the females here filling my inbox with requests of the other nipple, not to mention increase traffic load on this forum and destroy the bandwidth

[HarryB]

that's exactly why I don't post pics ha ha ha ha ha ha

[crazyfacials]

been like 10 years since I posted, not that I am busy I am just too lazy to post what I did @ the gym and to be honest I forget what I did 20 mins after

Today I did shoulders...

standing barbell overhead press

bar(20) x 10

40 x 5

45x5

50x5

55x5

*at this point I notice some guy is doing bicep curls in the squat rack with a bar +2.5 kgs on each side...then after a set he goes and gets another 2.5s and rocks the boat...what caught my attention was that the faces he dead were hucking MEAN*

then I found out that someone nicked the 10kg dumbbells, so I found the next lowiest thing which were the 8's I decided to do as close to perfect form lateral raises

2x 15 of those

then decided to get the 12 kgs did 8 reps then drop set with the 8 kgs and only managed to pull 8

rear delt machine

100lbs x 12 reps

110 lbs x 10 reps x 2 sets

trap bar shrugs

20kg each side x 15

30kg each side x 12

40kg each side x 12

cable upright row

80 lbs x 10 reps x 3 sets

did 20 mins incline walk and buggered off home

got a friend's farewell tomorrow, so I will do my back workout in the morning since I won't have time to go to the gym after work

[crazyfacials]

slept in, so I left the farewell early to do my lifting

T Bar rows

35Kgx 10 (warmup)

55kgx10

65kgx8 x 2sets

Deadlifts

100Kg x 5

120Kgx 3

130Kgx1 (was surprised on how easy it was, plus was raw...PB I guess...next time I'll go for 140 with a belt)

Lat pulldowns

120Lbsx10

135Lbsx10

150Lbsx8

Seated Row (decided to focus on form)

135x12x3

Ez bar bicep curls (not sure how much the bar weights, so I'll just list the weight (total) I added to it)

20Kgx10

25Kgx10

30Kgx8 (last rep was a cheat rep)

Hammer curls

17Kgsx7 each side x3sets

Concentration curls(by now I was pretty much tired, long day at work and my muscles were screaming for a break)

12Kg x 7 each side x3 sets

[crazyfacials]

did legs and the love tank (abs) today

Squats (decided to do a bit wider stance today and go as deep as I can instead of the usual parallel ones)

60kg x 10

100kg x 5

120Kg x 5 (at this stage some dude come out of no where from behind and spots me...was actually a good confidence booster, I just silently prayed that the radio doesn't play a Michael Bolton song... would look wrong)

120Kgx8 (with my new spotting friend I decided I might aswell push out more reps)

Hack Squat machine

40Kg x 10

50Kgx 10

60Kgx 8

Seated leg extensions

11 bars x 3 sets x 10 reps

Standing leg curl (single)

36 or 38 kg? can't remember x 3 sets each leg x 10 reps

Romainian deadlifts

60Kg x 3 sets x 10 reps

Lying Leg Curls

can't remember weight x 3 sets x 10

standing calf raises

205 lbs x 3 sets x 12 reps

Rope crunches

11 bars x 3 sets x 10 reps

hanging leg raises

3 sets of 15 reps

might change things around next week and log it in a book to look super nerdy

[crazyfacials]

chest and biceps day

walked in the gym only to find the strangest looking mofo in the world, dude looked like he thought he was at a club with his outfit, he also looked lost as hell, I took a picture off him with my iphone pretty sure the picture will turn out to be shit...posting it in the other topic

Benchpress

60kg x 8

80kg x 6

90kg x 5

95 kg x 4 (I guess this is a personal best right now, once I can do 5 I'll try a go at 100kgs)

incline dbl press

30kg x 10

35kg x 10

35kg x 10

flat flyes

22.5 x 3 x 10

ez bar curls (not inc bar weight since I don't know if it's 10 or 15)

30kg x 6

32.5kgx5

32.5kgx5

alt hammer curls

17.5kg x3 x 12

[bar-belle]

Benchpress

60kg x 8

80kg x 6

90kg x 5

95 kg x 4 (I guess this is a personal best right now, once I can do 5 I'll try a go at 100kgs)

PB :clap: nice work

ez bar curls (not inc bar weight since I don't know if it's 10 or 15)

I think EZ bars are generally 8-10kg in weight

[crazyfacials]

cheers bar-belle, yeah you're right I don't think it's any heavier than 10kg, would be interesting to see how my lifts suffer when I diet down to under 81kg

[crazyfacials]

Chest and biceps day

Benchpress

60x5

80x5

90x5

95x5 (new pb)

inc dbl press

31kg x 10

Then I got what I thought were 2x 35kgs (but it was really a 32.5 and a 35kg combo) when I kicked them to start the pressing I couldn't get it up (LOL THAT'S WHAT SHE SAID) but seriously I looked like a dong, luckly I recovered and didn't hit my face with a dumbbell and laughed it off...no one saw me because all were staring at the strange guy from last week he was with his glasses in the gym and was hiding behind random dudes doing strange curling excercises....

31Kgx2 more sets x 10 reps

Cable crossovers

60 lbs each side x 10

70 lbs x 2 sets x 10 reps

ez bar curl

10kg each side x 10

15kg each side x 8

hammer curls

17kg x 3 x 16

reverse curls ez bar

7.5kg each side x 2 sets x 10 reps (doesn't feel right holding the ez bar ...maybe a small straight bar next time)

1 hour cross trainer, burnt 750 cals

I also started on oxylite today, don't feel any energy from it (I've abused myself with too many stims so most stim products don't affect me) but it really kills you apatite which is great for me since I am trying to get back to the 81 and under divison

[crazyfacials]

and it seems like i fucked up my shoulder from that incline dumbbell press....f*ck the man

[crazyfacials]

legs and gut today

squats

60kgx 10

100kg x 5

120 kg x 5

140 kg x 3

100kg x 10

Leg extensions

10 bars x 3 sets x 10 reps

hack squats machine

50kg x 10

60kg x 2sets x 8 reps

standing leg curls

30 (not sure if it's lbs or kgs...going with lbs though) x 10 reps each leg

36 x 10 EL

42x 10 EL

laying leg curls

110 lbs x 3 sets x 8 reps

standing calf raises

195 lbs x 12

210 lbs x 2 sets x 12 reps

Cable crunches

9 bars x 3 sets x 10 reps

Hanging leg raises

3 sets of 12 reps

1 hr cardio about 750 cals burnt