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first and last comp!

crazyfacials

By crazyfacials
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MARS Junior member

MARS

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here is a squats video of 120kg...I guess I should go a bit deeper, atleast they were the best squats @ 11am-midday, the others did a little bop

Good stuff on the Squats bro. I think it's ok going shallow if the alternative is not doing them at all. Just try to hit the same depth when you add weight if you want to keep making progress.

Change it from private to unlisted bro

strong bannige?

2nsc9kw.gif

My other account was closed when I started using this one, I wasn't banned per se. That gif is so twisted lol

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crazyfacials Veteran member

crazyfacials

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AM session

cardio on x trainer for 1 hour

PM session

chest/calves/abs today (first day of being back to doing upper body )

flatbenchpress

60kg x 5

80kg x 5

90kg x 5 (yeah i can feel it heavier it now)

100kg x 2 (real depressing....)

110 kg x 1 (barely) ....atleast I kept the 110kg there maybe goal for next real is to do 120 for 2-3 reps?

also during the benchpress some indian dude tried to steal my weights on the right side when I was loading more on the left.. I bert stared the shit out of that clown

incline benchpress

60kg x 10 x 3

flat bench flyes

20kg x 10 reps x 3 sets

standing calf raises

210 lbs x 12 x 3

seated calf raises

90 lbs x 12 x 3

seated crunch machine

35 lbs x 15 x 3

hanging leg raises

bw x 15 x 3

crunches on a flat bench with legs in the air

20

15

15

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crazyfacials Veteran member

crazyfacials

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strongbroardshorts/10

brah come to fitness plus and i'll wear stubbies just for you lol, and yeah it was my only clean pair so don't judge me lol

Nice vid CF.. What in the hell is that music? Something about acorns? lol.

Like you said.. Depth wise, its just above parallel. Good to see you shifting some good weight bro :nod:

haha I am sorry, it's just that I can never take anything serious especially after looking at my horrible squats, so I decided to play a track by "kunt and the gang", cheers for the compliment and yeah I'll try to go deeper next time, now that you know what my ugly mug looks like feel free to say hi, don't be scared I am the non-exploding terrorist kind

-----

Yesterday was an off day so I just did cardio

today I did cardio in the am

in the pm i did arms

ez bar curls

5kg each side x 12

10kg ES x 10

12.5kg es x 10

15kg es x 8

hammer curls (mostly doing these to work my forearms)

14kg dumbbells x 3 sets x 16 reps

preacher curl machine

can't remember the weight I think it was 65lbs x 3 setx 10 reps

reverse curls

just did an olympic bar x 3 sets x 10

seated overhead tricep ext (machine)

50lbs x 4 setx 10 reps

1 hand overhead tricep extensions (10kg dumbell) 10 reps each arm X 3 sets

dips machine

80kg x 3 sets x10 reps

rope tricep pulldown

60lbs x 8

50 lbs x 10 x 2

forearm dumbell curl

10kg x 10 reps each wrist x 3 sets

tomorrow I might do shoulders and save saturday for back... but now I have to design some stupid lego like parts in this autocard program for school and the teacher doesn't even teach stuff...must own getting paid to juggle your balls and refusing to help students! /rant

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crazyfacials Veteran member

crazyfacials

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morning session cardio

after noon session shoulders +traps

first should day since the jab of death so I decided to take it easy + I didn't have much time due to a funeral I had to attend/help out with.

Overhead dumbbell press

20kg x 3 sets x 10-12 reps (felt pretty light to be honest but I didn't want to push it)

dumbbell lateral raises

8kg x 3 sets 10-12 reps (i could of gone to 10-12, this is my weakest weight out of all the exercises....hopefully it means because my form is spot on lol)

reverse flyes

90 lbs x 3 sets x 10 reps (started to get worn out lol)

trap bar shrugs

bar+ 30kg each side x 3 sets of 10 reps

quick workout but it has to do for now, will push harder next week...

got my result back for an assignment and I am still scratching my head on how i got 93.5% while being clueless on what I was doing, handed in another assignment and now I got to work on a 3rd assignment, also those fucking parking meter cunts gave me another fine...bloody hell!! :evil: good thing each fine is only 12 bucks, now to drink some water out of this 4L jug that I bought so I can flavour it with some xtend

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crazyfacials Veteran member

crazyfacials

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so in the weekend I ate heaps of crabs and forbidden stuff and here I am back on track on monday (sort of)

am - fasted cardio

pm legs

squats

60kg x 10

100kg x 5

120kg x 5

120kg x 5

140kg x 3

100kg x 5

at this point I kept on hearing "dud dud bud dud bud bud bud" I started to go through my mind on what it could mean as I did a bit of morse code reading in the past, but then I turned around and it was just some indian kids nearby watching me, speaking of watching there was this white kid in a yellow shirt that kept on looking at me and smiling...he looked like someone who will grow up to be the rapist, you can tell he had those genes....he also kept on looking at my crotch....anyway back to business

hack squats (machine + weights)

40kg (20 ES) x 3 sets x 10 reps

seated leg ext

90kg x 12

105 x 12

120 x 12

135 x 10

leg press

200kg x 3 sets x 10 reps

seated ham curls

I think I was 8 of those massive bars x 3 sets x 10 reps

laying curls

100 lbs x 3 sets x 10-12 reps

standing leg curls

36 lbs x 8 reps per leg x 3 sets per leg

romaining deadlifts

50kg x 2 sets x 10 reps (yeah I couldn't be fucked doing anything at this stage lol)

stand calf raises

205 lbs x 4 sets x 12 reps

seated calf raises

100 lbs (I think) x 3 sets x 20 reps

that was about it and here I am home, also I got a better picture of me incase someone else wants to come up and say hi to me @ fitnessplus ...here it is

YRT1E.gif

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crazyfacials Veteran member

crazyfacials

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so yeah still been doing shit....cortisone shot is gone now and I feel pain again + my lifts suck so that was a terrible waste

on friday I was dragged to town and then had a few drinks thanks to my great understanding friends, and umm did other stuff :wink:

woke up on saturday feeling unmotivated and ate crap all day

sunday was my birthday and all i could be stuffed doing was shoulders and went for a feed at gankhis or however you spell it @ Ti Raku drive ...was mean

did cardio this morning

in the pm i did legs

squats

60kg x 10

100kg x 6

120kg x 5

140kg x 3 reps x 2 sets

hack squats

40kg x 10

50kg x 10 x 2 sets

leg ext

130lbs x 12

140 lbs x 12

150 lbs x 10

leg press

200kg x 3 sets x 10 reps (knees reach as far back as it can go)

seated leg curls

8 bars x 12 reps x 3 sets

laying curls

95 lbs x 10 reps x 3 sets

standing curls

36 lbs x 10 x 3 sets per leg

calf raises

195lbs x 15 reps x 4 sets

seated calf raises

50kg x 15 reps x 4 sets

leg tucks

15 reps x 4 sets

crunches machine

35kg x 3 sets x 12 reps

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crazyfacials Veteran member

crazyfacials

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hey man nice work, but Its canada women Their many fat and ugly, your thoughts are real!!! Where im from best women, but here, easiest women!! Plus canada guys work in star bucks and other woman jobs, so I arrive he've many all the women :P Enjoy life red insect.

lol wut? aware me on this copy/pasta

Anyway it's time for me to chase after the chaser of the aesthetic dream so I can help my mate dave to his tour de south auckland...didn't help the last 2 weeks I've been having a healthy diet of Maccas and wendys (the kumra chips tastes like crap btw) and ditched the gym...so here I am back into it again with a manly 20% bf hoping to lose 5% by Jan...someone mentioned something about clen smoothies? awwww yeah

Backflipping_poodle.gif

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crazyfacials Veteran member

crazyfacials

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got up early this morning (5:20 am) cause I had to go for a leak and then decided to go to the gym ...before doing so I called up my mate dave to remind him to take .5 ml of clen (100mg per ml) he always forgets and I am his reminder now....

1 hour cardio on the x trainer in the morning

in the pm I couldn't be stuffed to work out (did a CCNA exam before that and didn't do as good as I wanted...still passed though)

squats

60kg x 10

100kg x 5

120kg x 5 x 2

there was a guy next to me that kept on loading his bar and he was doing 2 inch squats but making a fuss about it...I think he got up to 4 plates per side ...not sure why he bothers though

leg ext

105lbs x 10

120lbs x 10

135 lbs x 10

150 lbs x 10

lying leg curls

85lbs x 4 sets x 10 reps

standing calf raises

185 lbs x 4 reps x 15 reps

30 min cross trainer.... hopefully by next week I get back into the routine and have more work as I finish my current contract and go on study leave...

oh and I found a pic of my Movember entry...I grew this mo after 3 days (thanks to my towel head genes)... as soon as the rest of the staff saw it they gave up and declared me as the winner...so if you wana have a mo off...come at me bros

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crazyfacials Veteran member

crazyfacials

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had to write a 12 page essay that was meant to be about 3000 words today...there is so much bullshit you can say about designing/creating/programming a robot until you end up repeating that same crap over again lol

Shoulders (my most hated day)

still easing myself back into it...

overhead barbell press

bar x heaps

30kg x 5

40kgx5

50kg x 5

55kg x5 ...all of this was pretty easy

seated dumbell overhead press

27kg x 4 setx 10 reps --- easy

machine reverse flys

100 lbs x 3 sets x 10 reps

cable lateral rises

20lbs x 2 sets x 10 reps each arm

30 lbs x 10 reps each arm

Trap bar shrugs

trap bar + 70kg x 10

trap bar+ 80kg x 2 sets x 10

cable machine upright row

70 lbs x 3 sets x 10 reps

hanging leg raises

4 sets of 15 reps

Bought an HP elitebook laptop today for 1/4 of the price brand new...arrives tomorrow not sure why I did that since I have a few pcs/laptops already but I guess it never hurts to get another

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crazyfacials Veteran member

crazyfacials

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so I have capped my internet and everything is running rather slow until midnight tonight when a new cycle kicks in (first time in ages I go over 35gb) wanted to do more crap but looks like I got to wait...did a cisco skills exam today and I fuckin aced that mofo apart from 1 small stupid mistake which was plugging something into the wrong port....anyway enough nerd talk

I had a package arrive from iherb today that had my dmaa/superpump max/myofusion...wanted to try them all so why not...had 1 scoop of superpump max 30 min before workout

chest/biceps

I've not trained biceps in ages so i thought why not train them

flat bench barbell

60kg x 5

80kgx 5

90kg x 5

100kg x 3 ...could of done more but the 3rd felt a bit too heavy so I decided to get a spotter

100kg x 6 (5 were me 1 was spotted)

incline dumbell bench

25kg x 10 ---felt too light

32kg x 3 sets x 8 ...only hard bet was getting it up (no homo) after the inital kick of the dumbbells...other than that it was pretty good until the last rep

incline flyes (all the flat benches were taken)

22kg x 3 sets x 10 reps

dips

bodyweight x 3 sets x 10 reps

ez bar curls

bar+20kg x 10

bar+25kgx 10

bar+27.5kg x 8 (my forearms start to hurt during the previous set...like shin splints but in the forearm)

bar+30kg x 6 ...the pain started to annoy the fark out of me

hammer curls

17.5kg x 3 sets x 10 reps each arm

reverse ez bar curls

bar+10kg x 10 (was way to easy)

bar+20kg x 2 sets x 10 (felt a bit better)

single arm preacher curls---by now i was in zombie like mode

14kg x 10 reps each arm x 3 sets each arm....as soon as I finish with one I pass it to the other with no rest

hoping to get back to higher weights in a week or two ....i doubt I'll go for a stupid break like that again....maybe i'll deload and do light weights instead if i feel the need of a break

-----------------

Here are my goals that I need to reach by the end of next year

Benchpress- bench 120kg for 5 reps.... a while ago I was able to do 110 x1 but then I started to eff around...so I think in 13 months I might be able to do this

squat - at best I was able to do 5 reps of 140 (not ATG sadly...I can't even do my own weight atg lol unco CF is unco) ...I am hoping for 180kg x 5 by next year and not little rugby player squats either

deadlift- this is my shame at best I was able to do 3 x 140kg...nowdays I can only do 1x140 ....hoping to somehow increase this to 180 aswell for 5 reps....would be overthemoon if I even hit 200

standing overhead barbell press - atm I think I do only 50-60kg x 5....so maybe 80kg x 5 would be great....my problem with it is when I bring the bar down I sort of have to lean back and that annoys the crap out of me

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crazyfacials Veteran member

crazyfacials

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just did cardio last night and will do legs after work...speaking of which it's my last day at work right now (dear diary LOL)

since I'll be unemployed in about 3.5 hours I've decided to start an NZBB gangsta rap boy band ...

we will have 5 members (like any successful boyband duh!)

I will be the token black guy also will be the base due to my deep porn star like voice

Tom will be the badboy that always gets into fights

TWL will be the guy that has the most talent but he will ruin it due to his addiction of drugs and rock and roll

we need an aesthetic member to be the dreamy guy that all the chicks chase after but then he announces to the whole world he's gay and prefers penis

and last but not least we need the useless guy that only is in the band so we can have our 5th member....

positions for the last 2 memberships are open PM thatwaslight for more info please

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