first and last comp!

[crazyfacials]

so I was meant to just do cardio today, but tomorrow and the day after will be a busy period for me (going the comedy gala tomorrow, and got a mate's MMA fight on Saturday and I might have to drive him to the venue...also my shoulder is still fucked, but like a retard I decided to do back+triceps (after yesterday's legs day)

annnnnnnnnyway

Deadlifts

80kg x5

100kg x 4 dunno what happened to my grip here

120kg x 5 (belt added)

140kg x 2 (belt+straps, this is also a rofl moment as it's a PR for my weakass DL)

seated close grip cable rows

150 lbs x 10

165lbs x 2 sets x 10 reps

Lat pull down

155 lbs x 3 sets x 8 reps

single dbl row

30kg x 3 sets x 10 reps each side

tricep pushdown

7 bars x 3 sets x 8 reps

close grip benchpress

60kg x 6

60kg x 10

60kg x 6

21 mins cardio

[crazyfacials]

shoulders and traps

overhead barbell press

bar x 10

40kg x 5

50kg x 5

55kg x 5

cable lateral raises

20lbs x 3 sets x 12 each side

machine rear flyes

100 lbs x 3 sets x 12

bb shrugs

100kg x 10

140kg x 10

140kg x 10

160kg x 10

upright rows

ez bar + 40 kg x 3 sets x 10

30 min cardio

[crazyfacials]

Legs and flabs

Squats

60 x 10

100 x 5

120 x 5

140 x 5. Pb

Hack squats machine

70kgx3x8reps

Leg ext

11 bars x3 x 10

Seated curls

8bars x3x12

Standing curls

42x3x10 each side

Seated calf raises

45 kg x3x12

Hanging knee tucks

3x15

Cable crunches

9bars x 3x12

35 min cardio

Sorry About the format but I'm typing this from my iPhone while I do my business in the toilet

[HarryB]

Legs and flabs

Squats

60 x 10

100 x 5

120 x 5

140 x 5. Pb

Hack squats machine

70kgx3x8reps

Leg ext

11 bars x3 x 10

Seated curls

8bars x3x12

Standing curls

42x3x10 each side

Seated calf raises

45 kg x3x12

Hanging knee tucks

3x15

Cable crunches

9bars x 3x12

35 min cardio

Sorry About the format but I'm typing this from my iPhone while I do my business in the toilet

Really you should just apologise for that last, definitely not needed comment about your business!! lol

Just been having a read of your journal, good workload and making progress!

[crazyfacials]

haha I have a terrible memory so I had to write down what I did as soon as I got home

[crazyfacials]

chest and biceps today

benchpress

60x 10

80 x 5

90 x 5

95 x 5

thinking of trying 97.5 next week...would of tried it today but no spotter, been begging all my mates to come with me but no one wants to do so...none the less I am stoked to do 95 for 5 reps again to prove last week was no fluke

incline BB bench (my shoulder is still f'd and I am too drop nuts to do dumbbells presses again until it heals)

60x 10

80 x 6

80 x 5

Flyes

someone took the 21kg dumbbells so i grabbed the 17s

3 sets of 12 reps

ez bar curls

bar + 30kg x 3 sets x 8 reps

Hammer curls

17kg x 3 sets (each set = 8 reps each side)

reverse barbell curl

barbell + 12.5kg x 3 sets x 10 reps

40 min cardio

the crazy dude with the sunnies from one of the previous rants was back today, dude had his sunnies (9ish pm...) and work shoes with some dickies shorts and a bright purple jacket...he kept on doing the strangest workouts I've ever seen with super light weights...at one stage he lifted his jacket so his belly was exposed and was walking around (WTF?) then he was doing some strange wrist stretches while looking at himself in the mirror then giving himself the fingers .....while doing my cardio I saw him on the back with his jacket raised again ...he looked like he was paddling with his legs....BUT he was also moving his arms as if he was swimming (another WTF moment )...I am starting to think that he's a troll from the Misc from bb.com!!!

ps. here is a video for the last few day's events

[crazyfacials]

also I've been on oxyelite for maybe 7-8 days now (or maybe longer) and i've started to notice a side effect....it looks like my nut sack has shrunk but the boys seem to be about the same size, reading about some of DMAA side effects it seems that this might happen, or sometimes your general can't salute the crowd....will see what happens when I finish the first bottle and take a break of 2 weeks

[crazyfacials]

back and tris

deadlifts

5 x 80 kg

5 x 100kg

5 x 120 kg

3 x 140 kg pb (yeah I know my deads are pretty sad lol)

lat pulldown

120lbs x 10

135 lbs x 10

150 lbs x 8

seated cable row

150lbs x 10

165lbs x 10

180lbs x 10

Single arm dumbbell row

32.5kg x 3 sets each side x 10 reps

skull crushers

30kg x 3 sets x 12

cable tricep extensions

6 bars x 2 x 10

7 bars x 8

not sure if the above bars were 10 or 15 but it felt heavy as a mofo

all in all I am pretty happy with getting an extra rep in the deads for another pb...the last 2 weeks have been great in terms of doing well in the 4 compond lifts that I do, next week's goal is to hit 4 reps

there was this skinny dude today that was doing bicep swings today and letting out turtle sex noises.....you have NO CLUE how hard it is to not laugh while that shit is going on around you....BUT CF WHAT DO TURTLE NOISES SOUND LIKE? I will answer that for you my friends, it goes a little bit like this....

[morattigirl]

Ahahaha CF, what a crackup! There's not way i would have been able to NOT laugh either

[crazyfacials]

yeah it was mission impossible... lol

I've skipped writing what I did a few days ago because im a slacker...so ill just skip to today

Legs and flabs

Squats

60 x 10

100 x 5

120 x 5

140 x 5 (felt good actually)

will try 145 either next week or the week after

hack squats

50 x 10

60 x 8 x 2 (ATGish)

Leg ext

10 bars x 3 sets x 10 reps

seated leg curls

8 bars x 3 sets x 10 reps

stiff leg deadlifts

60kg x 3 sets x 10 reps

standing leg curls

36kg x 2 sets x 10 each side

calf raises

195lbs x 3 sets x 15 reps

leg tucks

3 sets of 15 reps

swiss ball crunches

3 sets of 15 reps

45 min cardio

I rocked up today to the gym in my stubbies and I am pretty sure I have scarred some people for life with my hairy pastyish legs....yeeeeeeeeah buddy ! it worked though since no one wanted to be within a 3M raidus of me so they cleared the machines I wanted to use

[crazyfacials]

chest and biceps

bench

60x 10

80x5

90x5

95 x 5

inc dumbbell presses

31kg x 2 sets of 10

inc barbell press

60kg x 10

pec deck machine

6bars x 3 sets x 10

ez bar curls

3 sets of 30kg+bar x 8

Hammer curls

17kg x 16 reps (8 a side) x 3 sets

reverse ez bar curls

20kg+bar x (6-8 reps) x 3 sets

[crazyfacials]

back and triceps

Deadlifts

100kg x 5

100kg x 5

120kg x 5

140kg x 3 (felt like a big boy today and didn't put on straps for this, however I had a belt on)

lat pulldown

125lbs x 10

140lbx 10

155 lbs x 8

hammer strength pulldown

30kg each side x 3 sets x 10 reps

bent over barbell rows

60kg x 3 x 10 (was pretty wasted by this time...must of been the after effects of that double down + the grilled chicken wrap I had the night before from KFC...I don't regret it as it tasted great...so great it could cure ED from anyone who suffers from it without the nasal bs you hear on the radio)

seated overhead tricep extension (machine)

40lbs x 10

50 lbs x 10

60 lbs x 10

tricep pulldowns

6 bars x 3 sets x 10

felt pretty good about this workout...I still cannot get used to working out on back days without gloves (been about 6 months that I have tried the gloveless approach...it just really hurts!) also for the first time in forever I could feel a mean pump in my lats and upperback in addition to the usual tricep/bicep one and the slight pump in the lowerback...

sorry no jokes this time but I'll try to deliever one next time

[crazyfacials]

yeah been slacking again in updating this journal, I took last week off and went to the gym on monday to do legs and today went back to do chest+triceps

benchpress

60kg x 5

80kg x 5

90kg x 5

95kg x 5

97.5kg x 5 NEW WORLD RECORD this however was spotted

incline dumbbell presses

31kg x 3 x 10

cable cross overs (weight per side)

50 lbs x 10

60 lbsx 10

70 lbs x 10

seated cable overhead extension

70 lbs x 2 x 10

tricep pulldown

60 lbs x 3 x 10

overhead dumbbell extensions (1 arm at a time)

10 kg x 2 sets x 10 per side

now i am home all wasted and shit

just for reading my shit here is something for all you mexicunts out there

[crazyfacials]

yeah so today was back and biceps

deadlifts ( :oops: )

60kg x 10

100kg x 5

120kg x 5

140 kg x 3 (straps and belt)

at this stage I noticed this MASSIVE islander lady was looking at me, from the way her body spread out on the bench as she sat on it I would of guessed she maybe weighted about 140-150, I took this as a challenge and was wondering what I should do next, do I step up to her and go "awww got an eye problem ?" that would of resulted in me getting whooped like that samoan kid in the lololololololol thread as she and her partner were about that size, then I thought again what if she fancied me? that would be scary as hell....so after my deads, I walked towards her, and like a little bitch I looked at the ground lol, she was huge when i got close....annnnnnnnyway back to the workout

wide grip lat pullsdowns

120lbs x 3 sets x 10 reps

close grip lat pulldowns

120lbs x 3 sets x 10 reps

hammer strength pulldown

30kg ES x 3 sets x 10 reps

ez bar curls

bar+15kg each side x 3 sets x 8 reps

hammer curls

17kgs x 3 sets x 8 reps each side

I was a bit stinky today so I decided to finish early and go home

Ps, I think I found a video of a guy who had a burn in his ass that was so hot he couldn't walk like a normal human being

[crazyfacials]

chest and triceps

benchpress

60kg x 6

80kg x 5

90kg x 5

95kg x 5

100kg x 2 <-- PB in terms of max weight, I felt like I could of busted out another 1-2 reps but had no spotter incase I effed up :/

inc benchpress

all the benches were used so my only choice was to do this on the smith machine, our smith machine has no counter weight and I swear the bar alone weights like 150% more than the other bars! or atleast feels like it

bar+50kg x 3 sets x 8-10 reps

inc flyes

3 sets of 10 reps (20kg dumbbells)

cable crossovers

70 lbs each side 2 sets of 10 reps

cable tricep pulldown

6 barsx 3 sets x 10 reps

seated overhead tricep extensions (machine)

60 lbs x 3 sets x 10 reps

overhead single arm tricep extension

10kg dbl x 3 sets x 10 reps

post workout i went and bought a cask of wine (not for me though, would of been a good post workut drink i guess) and some canned tuna

[poos_n_wees]

at this stage I noticed this MASSIVE islander lady was looking at me, from the way her body spread out on the bench as she sat on it I would of guessed she maybe weighted about 140-150, I took this as a challenge and was wondering what I should do next, do I step up to her and go "awww got an eye problem ?" that would of resulted in me getting whooped like that samoan kid in the lololololololol thread as she and her partner were about that size, then I thought again what if she fancied me? that would be scary as hell....so after my deads, I walked towards her, and like a little bitch I looked at the ground lol, she was huge when i got close....annnnnnnnyway back to the workout

LOL @ got a eye problem.. Haven't heard that one in a while :pfft:

Don't sweat it, she was probably just hungry :grin:

[crazyfacials]

lol cheers poos, didn't want to be a victim to the hippo's wrath lol

Legs and Gut

Squats

60 x 10

100 x 5

120 x 5

140 x 6 <--- PB

hack squat

40 x 10

60 x 2 x 10

seated leg extensions

150 lbs x 3 x 10

seated leg curls

7 bars x 3 sets x 10 reps

standing leg curls

36kgx 3 sets x 10 reps each leg

standing calf raises

195 lbs x 3 sets x 12 reps

side bends

22.5kg x 3 sets x 10 reps each side

crunches

3 sets of 20 reps

[crazyfacials]

did shoulders and traps the other day but nothing to brag about my shoulder is still fucked

Chest + triceps today

flat bench

60kg x 6

90kg x 5

95kg x 5

100kg x 5 <--- WORLD RECORD!!! BEST EVER!

incline bench

60kg x 3 sets x 10 reps

flat flyes

20kg x 3 sets x 10 reps

incline hammer machine (we got a new one and i wanted to test it)

2 sets of 10 reps @ 70 lbs each side

seated dips machine

40kg x 3 sets x 15 reps

tricep cable pulldown

3 sets of 8 reps @ 6 bars

triceps are fried and my hand is shaking like crazy now...

[morattigirl]

Nice workout CF regardless of your bung shoulder

triceps are fried and my hand is shaking like crazy now...

lol i had this last night but that was a result of too much jackd haha i had to attempt 3 times to write my set in my journal :pfft:

[Phedder]

Nice work on the bench mate, wasn't that long ago you first got 95 for 5 so making some good progress :nod:

[poos_n_wees]

Squats

60 x 10

100 x 5

120 x 5

140 x 6 <--- PB

and

flat bench

60kg x 6

90kg x 5

95kg x 5

100kg x 5 <--- WORLD RECORD!!! BEST EVER!

Mean maori mean. Awesome work!! \:D/

[crazyfacials]

Nice workout CF regardless of your bung shoulder

lol i had this last night but that was a result of too much jackd haha i had to attempt 3 times to write my set in my journal :pfft:

yeah good thing as a kid I used to abuse my body with 1.5 bottles of top secret and black stalion (those were the days when energy drinks came in MASSIVE bottles) so my CNS is screwed, I was going to go for a pee after this workout but with the shaky hand thing it might of turned into something else lol :oops:

Nice work on the bench mate, wasn't that long ago you first got 95 for 5 so making some good progress :nod:

cheers boss yeah I wasn't even sure if I could bust 1 rep by the end of the year let alone 5 pretty happy about my bench...now if only the girls on this forum didn't rival me for my deadlifting weights I'd be proud of myself

Nice workout CF regardless of your bung shoulder

triceps are fried and my hand is shaking like crazy now...

lol i had this last night but that was a result of too much jackd haha i had to attempt 3 times to write my set in my journal :pfft:

Mean maori mean. Awesome work!! \:D/

thanks it has been a great period as things are finally starting to look up apart from the stupid deads lol

OH I also forgot...there was this guy that was working out in what looked like the KFC uniform (from what i remember 10-11 years ago when i worked there..blue shirt and black pants and black shoes) he was doing the tricep pulldowns before me but he was doing it with a hip thrust and kept on staring in the mirrior ...I swear to god this dude might even be him...imagine him doing the exact same thing on every rep....

but he was right smack in front of the mirrior and i couldn't film him else it would of made amazing facebook footage and maybe even made it here!

[poos_n_wees]

yeah good thing as a kid I used to abuse my body with 1.5 bottles of top secret and black stalion (those were the days when energy drinks came in MASSIVE bottles) so my CNS is screwed, I was going to go for a pee after this workout but with the shaky hand thing it might of turned into something else lol :oops:

ROFLMFAO

Holy.. I remember Top Secret! Yeah it came in those budget brown 1.5L bottles with the yellow stickers and were considered pretty hardcore.. Memorrrries lol.

..he was doing the tricep pulldowns before me but he was doing it with a hip thrust and kept on staring in the mirrior ...I swear to god this dude might even be him...imagine him doing the exact same thing on every rep....

Hahahaha sexaaaaaay

[crazyfacials]

the dreaded back day

deadlifts

60kg x 10

100kg x 5

120kg x 5

140kg x 3 (without belt this time...my grip went shit after the second rep so i had to adjust ... I looked like a constipated donkey trying to bust out the last rep but I did it!...I still used wraps though)

lat pulldown (wide grip)

105 lbs x 10

120 lbs x 10

130 lbs x 10

Hammer pulldown

30kg each side x 3 sets x 10 reps

bent over barbell rows

60kg x 3 sets x 10

at this stage I noticed my shin was bleeding....which might be good news since that means I am doing deadlifts right? will attach a pic

ezbar curls

20kg+bar x 2 sets x 12 reps

25kg + bar x 8

hammer curls

17kg dumbbells x 3 sets x 16 reps

reverse curls

ez bar + 10kg x 3 sets x 8-10 reps

cross trainer 17 mins (was meant to be an hour but around the 15 min mark the massive pre workout meal I had decided it could come out at any stage...not the best feeling when the inside of your gut feels like the chernobyl nuclear plant when it blew up)

ok forget about the picture...came out real blurry and no one wants to see hairy shins anyway...

[crazyfacials]

did shoulders on tuesday which sucked, I am seriously thinking of that cortisone jab....

cardio wed

Today was chest and triceps

flat bench benchpress (barbell)

60kg x 6

90kg x 5

100kg x 5

100kg x 5

*this felt good until the last rep on both 100s...felt like I was pulling a neo and pushing the barbell back up in slow motion lol....at some stage some asian guy who looked to be the exact size as me was benching next to me wish a shirt that said "<--- Epic Fail" except he was pushing only 50 lucky for him it wasn't pointing at me else I would of done my jihad warcry (yes I am one of those dreaded people :pfft: ) I felt like the bench press champ as no one exceeded 80kg until this big islander dude came and put 100kg on and did 10 reps of it for warmup (pretty embarassing that my max is not even his warmup lol)

Incline barbell press

60kg x 3 sets x 10 reps (felt really light tbh...maybe time to bump it to 70)

cable cross overs

60lbs each side x 12

70lbs E.S x 2 sets x 12 reps

hammer strength seated dip machine

45kg x 3 sets x 12

overhead dumbell extensions

10kg x 10 reps each arm

12.5kg x 2 sets x 10 reps each arm

tricep pulldown

60 lbs x 3 sets x 10 reps

cardio....only lasted 18 minutes and then munchies kicked in.....so I went home and had a shake(super quad strawberry....it tastes like it was brewed by chemical Ali :cry: ...still drinkable though )+banana+ 1 tea spoon of creatine