first and last comp!

[AgentOrange]

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

:wave:

[crazyfacials]

you're hired, PM TWL to get your mesh tank top

[crazyfacials]

FUUUUUUUCK

typed what I did today but once I pressed submit it decided to go shitty and crash

cbf typing it again

[thatwaslight]

in on boy band thread.

here is my audition

[crazyfacials]

that's a very cute video TWL

so yeah yesterday I did legs...today were shoulders

standing overhead barbell press

bar x heaps

40 x 5

45x5

50x5

52.5 x 5

next week will go up to 55

seated head dumbbell presses

22kg x 3 sets x 10 reps

27.5kg x 10

I think i'll start with 27.5 next week and go up instead of fucking around

lateral raises

10kg x 10

12kg x 3x 10

reverse flyes (machine)

80 lbs x 10

90 lbs x 2 x 10

100 lbs x 10

trap bar shrugs

bar+80kg x3 x 10 (I was picking my calluses yesterday and now they're starting to hurt wawa)

was gonna do barbell shrugs too but cbf to be honest...maybe next time...best highlight of the day was when I went to do my dumbbell presses and noticed a nice hole in my pants where my dong is ...talk about unleashing the beast....good thing this is one fo the few times I didn't go commando

[crazyfacials]

morning session... 40 min crosstrainer session

pm session back and triceps

deadlift

60kg x 10

80kg x 5

100kg x 5

120kg x 5 after this set I decided to put on the straps...

140kg x 4 WORLD RECORD! the last 2 months the best I was able to do of this was 1 ...my best ever was 3

140kg x 5 .... was happy as to get this done, if the gym wasn't packed I would of done a double bicep pose and yelled ALLAH AKBAR

the lat pull downs machine were all in use so I decided to do wide grip pull ups while I wait...only managed to do a set of 5 :oops:

then I got to share the lat pulldown machine with a guy who looked like T pain, the bro was on the phone via a blue tooth kit that he had hit somewhere in his hair and seemed like he was talking/motivating himself in african lol

Widegrip lat pulldown

105 lbs x 10

105 lbs x 10

120 lbs x10

120 lbs x10

single arm dumbell row

4 sets of 10 each arm @ 25kg

close grip lat pull down

120 lbs x 4 sets x 10 reps

overhead tricep extension (dumbbell)

10kg x 10 (each arm)

13kg x 10 (each arm)

15kg x 2 sets x 10 (each arm)

close grip bench press (REAL CLOSE!)

60kg x 10

70kg x 3 sets x 6 reps

overhead rope extensions

40 lbs x 4 sets x 10 reps

single arm rope pull down

20 lbs x 10 reps (each arm)

30 lbs x 3 sets x 10 reps

20 min cross trainer

finished this session and came home hungry like the wolf

[crazyfacials]

just cardio today...also there were some chicks practicing posing in the dance room, that helped the blood flow nam'sayin?

[thatwaslight]

just cardio today...also there were some chicks practicing posing in the dance room, that helped the blood flow nam'sayin?

[crazyfacials]

am session 60 min on the x-trainer (I think I stuffed up my knee in the weekend or maybe friday, it's a bit sore)

pm session

Chest/Biceps

bench (barbell)

60kg x 5

80kg x 5

90kg x 5

100kg x 5 (last one was spotted :/)

105 kg x 1 (asked a dude to spot me but only help when I yelled out to him...didn't need him in the end and he seemed a bit annoyed)

80kg x 5

incline bench (dumbbell)

25 x 10

32x 3 x 8-10

cable cross overs

60lbs each side x 10

70lbs x 10

80lbs x 2 x 10

dips

4 sets of 10

ez bar curls

bar+10kg x 10

bar+20kg x 10

bar+30kg x 2 x 8

hammer curls

4 sets of 8-10 reps each arm (17.5)

reverse curls

bar+20kg x 4 sets 6-8

machine preacher curls

can't remember the weight...3 sets of it

then dude another set of the same weight, dropped down 2 stacks of weights did another 6 then dropped another 2 stacks and did another 6

my forearms are looking pretty decent ...I am kind of happy about that actually... also my mate Dave rang me today to mention that on thursday it would be 2 weeks of his clen cycle, he's thinking of taking some DMAA during his downtime

anyone remember this song?

tried to be artistic and take photos that hide my secret identity...but my iphone is old school and the camera sucks, my cybershot camera had no battery ...charging that mofo now

[thatwaslight]

bro wtf is this shrubbery in front of the camera?

[crazyfacials]

sorry bro I was naked outside taking pictures while looking through the cutie next door's window reflection

[crazyfacials]

the last few days my left knee has been bothering me...so when I did legs today it started to annoy me even more during the workout....did go through it although it was light weights today so nothing worth mentioning (i'll just pretend it's legs deload week)

i finally finished my yuck mix of 3 protein powders and get to try out myofusion cookies and cream tomorrow...still have some chocolate superquad but can alter between those 2....

[I Declare War]

sorry bro I was naked outside taking pictures while looking through the cutie next door's window reflection

oh no, I actually believe that's probably true!

[thatwaslight]

[crazyfacials]

hahaha I wanted to post that but after IDW's decline of the melon fucking picture I decided not to

[I Declare War]

hahaha I wanted to post that but after IDW's decline of the melon fucking picture I decided not to

lol it's all good.. I just opened the damn thread at the wrong time.

[crazyfacials]

just cardio today

[thatwaslight]

just cardio today

I AM 12 AND WHAT IS THIS??????

FUARRRRRRRK!!!

[thatwaslight]

[crazyfacials]

Dear Diary: did my last exam today, hopefully that's CCNA 1 done and dusted

was going to do delts+traps+flabs but didn't have time to do the latter

standing barbell overhead press

bar x heaps

30kg x 5

40kg x 5

50kg x 5

55kg x 2 x 5

Front Lateral Raises

10kg x 10 each arm

12kg x 2 x 10

15kg x 10

cable lateral raises

20 lbs x 2 x 10 each side

30lbs x 10

bent over rear delt flyes

12kg x 3 x 15

15kg x 15

shrugs

60kg x 10

100kg x 10

120kg x 10

140kg x 2 x 10

tried to do behind the back shrugs on the smith machine but it was awkward as f*ck so only did 2 sets of 60...our smith machines are ancient as, have no counter weight and feel a bit stiff to move :/

dumbbell shrugs

40kg x 3 x 15

my mate dave called me up and said he's done a 2 week course of clen and wants to know what to do next... poor fella doesn't even have OTC fatburners but only has some DMAA tabs... green tea for him I guess, he's also going to take his BF % soon to see if his body is ready for his January tour de south auckland....

[crazyfacials]

am session : 1 hour x trainer

pm session:

Back

Deadlifts

60kg x 7 or 8 (pulled an IDW here)

80kg x 5

100kg x 5

120kg x 5

140kg x 5

140kg x 5

happy that I did 2 sets of 5 on the 140s...it's my weakest lift atm but slowly getting better

wide grip lat pulldown

110 x 10

125 x 10

140 x 10

155 x 10

I think those were the weights...can't remember what they were tbh but i do recall i went down a pin after the 110 one (or was it 105?)

single arm dumbbell rows

25kg x 10 each side

31 kg x 10 each side

36kg x 2 sets x 10 each side

seated row (machine row)

110 x 10

140 x 10

155 x 2x 10

(same deal as the lat pulldown, can't remember the exact numbers but I think those are the correct ones)

triceps

single arm overhead extension (dumbbell)

10kg x 10 each arm

13kg x 10 each arm

15kg x 2 x 10 each arm

dips machine

80kg x 4 sets x 10

triceps rope pulldown

4 bars x 10

5 bars x 10

6 bars x 2 x 10

flabs

hanging leg raises

15 x 4

crunches

20 x 4

reverse crunches

15x 4

decent session I guess...

for some reason I can't get enough of this song

[crazyfacials]

saturday was just cardio...sunday was off

today am session was cardio

pm session was chest/biceps/calves

Flat Bench

did a couple of warmup sets

set x 5

2sets x 3

set x 5

incline bench (dumbbells)

4 sets of 8-10 reps

flat bench flyes

4 sets of 10

chest dips

4 sets of 10

ez bar curls

4 sets of 8-10 reps

hammer curls

4 sets of 9-10 reps each arm

single arm preacher curls

4 sets of 10 each arm

reverse curls

4 sets of 10 reps

calves

standing calf raises

4 sets of 15 reps

seated calf raises

4 sets of 12-15 reps

pretty good session today imo apart from the flatbench .... maybe I need to do some sort of program to help with it...5/3/1 here I come

[crazyfacials]

am session 1 hour on the x trainer

pm session quads/hamstrings

my knee still hurts, so another session of lighter weights, might buy a knee wrap/brace

squats

bar x i can't remember

60x 10

100x 4 sets x 10 reps

hack squats

4 sets x 10 reps

leg ext

5 sets of 10 reps various weights

stiff leg deadlifts

4 sets 8-10 reps

standing leg curls

4 sets each leg x 10

seated hamstring curls

4 sets of 10

20 mins cardio

not a good session and i hate my knee for going cack on me

[thatwaslight]

am session 1 hour on the x trainer

pm session quads/hamstrings

my knee still hurts, so another session of lighter weights, might buy a knee wrap/brace

squats

bar x i can't remember

60x 10

100x 4 sets x 10 reps

hack squats

4 sets x 10 reps

leg ext

5 sets of 10 reps various weights

stiff leg deadlifts

4 sets 8-10 reps

standing leg curls

4 sets each leg x 10

seated hamstring curls

4 sets of 10

20 mins cardio

not a good session and i hate my knee for going cack on me

workout journal of peace.

[I Declare War]

maybe your hamstrings,quads, or hips are a bit tight and in need of bit of stretching? I used to have all sorts of knee problems before I started actively stretching my legs out. It was mainly my hips and hamstrings for me.