Both pics taken pre-training this morning at 205 lbs.
Chest/Arms:
A) Dumbell Twist Press - 25kg’s for 8 reps
B) Flat BB Press - 2 plates + 5kg per side for 3 reps
then a rest-pause set - 1 plate + 10kg per side for 9,6,4 reps
C) HS Press - 2 plates + 10kg per side for 7 reps
D) Meadows’ Machine Combo Press - number 5 on stack for 8 reps with normal grip, followed by max reps with no lockout with neutral grip
3 circuits of…
E1) Tricep Rope Pushdown (pulling apart) - number 4 on stack for 12-14 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Wide Grip Bicep Cable Curl - number 3 on stack for 11-12 reps
E5) Reverse Grip Cable Curl - same weight, max reps
E6) Close Grip Cable Curl - same weight max reps
F1) EZ Bar Skullcrusher - 25kg fixed bar for 8 reps
F2) Seated Alternating DB Curl - 12.5kg’s for 7-10 reps per side
Weight increased on Flat Bench (incl Rest-Pause set), and rep increases on Twist Press & HS Press.
Sorry bit rushed, cab for airport leaves in a few hours and I haven’t started packing. Jake, enjoy Ibiza mate. Hope everyone’s training goes well too. See you in a week.
Thanks mate! Hope yours goes well (I realise your probably there by now and won’t see this). Definitely going to be one of the most jack3d guys on the beach, good work. Training generally looking great.
[quote]spar4tee wrote:
It’s funny. You two look similar. Similar complexion. Similar structure. Similar haircut. LOLZ.[/quote]
LOL.
I guess your at least partly right, sun has arrived as of 3 days ago, so we’ve been given little time to adjust complexions accordingly. I’ll take it though, dude’s arms are def bigger then mine.
Loved your summary, ha, if you enjoyed it anything like I did you will be back again I’m sure!
Which opening parties did you go to? I was at Pacha for Pete Tong and Eddy, and Space for Kahlhua(spelling fail) then just West End/front (Cafe Mambo through to Ibiza Rocks) for the other 3 days. Where did you stay again? I was Potienti Playa in San Antonio near Kanyeh.
Steak looks awesome, did you gain/lose any weight? I basically maintained/gained a pound from actually eating carbs again. Back to smashing weights we go.
[quote]jake_j_m wrote:
Loved your summary, ha, if you enjoyed it anything like I did you will be back again I’m sure!
Which opening parties did you go to? I was at Pacha for Pete Tong and Eddy, and Space for Kahlhua(spelling fail) then just West End/front (Cafe Mambo through to Ibiza Rocks) for the other 3 days. Where did you stay again? I was Potienti Playa in San Antonio near Kanyeh.
Steak looks awesome, did you gain/lose any weight? I basically maintained/gained a pound from actually eating carbs again. Back to smashing weights we go. [/quote]
Glad you enjoyed it! Was epic! We went Space twice incl opening, DC10 opening, Pacha for Erick Morillo, Sankey’s twice (my favourite). I was in Space same night as you.
What was your best night?
We were in Jet Apartments, Bora Bora. Weight stayed the same, I lost a little bit of water though. I’ve literally been in bed for 4 days. Haven’t trained since coming back & still feel rough! Luckily I have another friend who needs help with his training tomorrow so i’m pretty much forced to go!
[quote]D_C wrote:
Glad you enjoyed it! Was epic! We went Space twice incl opening, DC10 opening, Pacha for Erick Morillo, Sankey’s twice (my favourite). I was in Space same night as you.
What was your best night?
We were in Jet Apartments, Bora Bora. Weight stayed the same, I lost a little bit of water though. I’ve literally been in bed for 4 days. Haven’t trained since coming back & still feel rough! Luckily I have another friend who needs help with his training tomorrow so i’m pretty much forced to go!
[/quote]
Sounds like you had an epic time, superclubs basically every night? Picking a favourite would be hard but Pacha in general was epic. Spaced I ended up getting a taxi on my own and losing everyone… but still enjoyed it briefly. I feel pretty much fine to train today but I’ve forced myself to wait until I’ve had a proper catch up sleep. I love that whole side of life even though it doesn’t really vibe with lifting… only just 21 so want to experience such things many more times.
[quote]D_C wrote:
Glad you enjoyed it! Was epic! We went Space twice incl opening, DC10 opening, Pacha for Erick Morillo, Sankey’s twice (my favourite). I was in Space same night as you.
What was your best night?
We were in Jet Apartments, Bora Bora. Weight stayed the same, I lost a little bit of water though. I’ve literally been in bed for 4 days. Haven’t trained since coming back & still feel rough! Luckily I have another friend who needs help with his training tomorrow so i’m pretty much forced to go!
[/quote]
Sounds like you had an epic time, superclubs basically every night? Picking a favourite would be hard but Pacha in general was epic. Spaced I ended up getting a taxi on my own and losing everyone… but still enjoyed it briefly. I feel pretty much fine to train today but I’ve forced myself to wait until I’ve had a proper catch up sleep. I love that whole side of life even though it doesn’t really vibe with lifting… only just 21 so want to experience such things many more times. [/quote]
Every night non-stop yeah. Although Sankey’s was less of a superclub, more of a downstairs basement sweatbox with the DJ, dancefloor etc & a sweet upstairs outdoor terrace. My favourite venue for sure.
One of my mate’s is on about booking up September for the closing parties!
Agreed on that kind of lifestyle being the complete opposite of what we’re trying to do here. All I will say is I drank a lot more when I was younger than I do now, the only thing that’s stayed constant is the hard work in the gym.
I’m pretty much over the full-blown aids I came back with so I should probably post some workouts or something.
[quote]D_C wrote:
Every night non-stop yeah. Although Sankey’s was less of a superclub, more of a downstairs basement sweatbox with the DJ, dancefloor etc & a sweet upstairs outdoor terrace. My favourite venue for sure.
One of my mate’s is on about booking up September for the closing parties!
Agreed on that kind of lifestyle being the complete opposite of what we’re trying to do here. All I will say is I drank a lot more when I was younger than I do now, the only thing that’s stayed constant is the hard work in the gym.
I’m pretty much over the full-blown aids I came back with so I should probably post some workouts or something.
[/quote]
I also might be going back in September for closing parties, will keep you posted. Overall I drank much more frequently when 16/17 theen I do now (and I drank beer/cider rather then spirits now). My first intense training day back has crippled me. Part & parcel of the experience.
[quote]D_C wrote:
Every night non-stop yeah. Although Sankey’s was less of a superclub, more of a downstairs basement sweatbox with the DJ, dancefloor etc & a sweet upstairs outdoor terrace. My favourite venue for sure.
One of my mate’s is on about booking up September for the closing parties!
Agreed on that kind of lifestyle being the complete opposite of what we’re trying to do here. All I will say is I drank a lot more when I was younger than I do now, the only thing that’s stayed constant is the hard work in the gym.
I’m pretty much over the full-blown aids I came back with so I should probably post some workouts or something.
[/quote]
I also might be going back in September for closing parties, will keep you posted. Overall I drank much more frequently when 16/17 theen I do now (and I drank beer/cider rather then spirits now). My first intense training day back has crippled me. Part & parcel of the experience. [/quote]
Awesome. Read about your sesh earlier. Rather you than me! ha! Having gone through your log, you’re doing a hell of a good job so far in my opinion.
Definitely keep me updated on your plans. Will have to be a 4 or 5 day job only this time though!
FINALLY gotten over Ibiza and feeling normal again.
Shoulders:
A1) Seated Partial DB Lateral Raise - 16kg’s for 12-15 reps
A2) Standing Lateral Raise - 6kg’s for 8-10 reps
B) Reverse Grip BB Shoulder Press (no lockout) - 16.25kg per side for 7 reps
C) Meadows Hang & Swings - 10kg’s for 30ish, then 7kg’s for 20ish, then 5kg’s for max full reps
Lost my pump at this point. Kind of annoying.
D1) Leaning Cable Lateral Raise - number 2 on stack for 9-10 reps
D2) Face Pull to Chest - number 7 on stack for 12-15 reps
E) Smith Machine Shoulder Press - worked up to one rest-pause set of 32.5kg per side for 6, 4, 2 reps
Rear delts are starting to look decent. Been doing doing a shitload of work on them for 3 months. In between sets on chest days as well as face pulls every workout. Might snap a pic Saturday.
[quote]D_C wrote:
FINALLY gotten over Ibiza and feeling normal again.
Rear delts are starting to look decent. Been doing doing a shitload of work on them for 3 months. In between sets on chest days as well as face pulls every workout. Might snap a pic Saturday.[/quote]
I know that feel bro. Finally feeling pretty normal even with some partying on Saturday night.
Sounds daft, but actually taking rear delt work seriously makes such a huge difference. Strange that so many guys with great front delts in gyms literally ignore rear delts. Regardless of goals, there is basically no reason to hit them hard at least once a week.
[quote]D_C wrote:
FINALLY gotten over Ibiza and feeling normal again.
Rear delts are starting to look decent. Been doing doing a shitload of work on them for 3 months. In between sets on chest days as well as face pulls every workout. Might snap a pic Saturday.[/quote]
I know that feel bro. Finally feeling pretty normal even with some partying on Saturday night.
Sounds daft, but actually taking rear delt work seriously makes such a huge difference. Strange that so many guys with great front delts in gyms literally ignore rear delts. Regardless of goals, there is basically no reason to hit them hard at least once a week. [/quote]
Agreed! Rear delts ftw!
Didn’t do a lot today, my friend wanted to learn more exercises so spent most of my time on that. Plus I wanted to get home & eat before Holland - Germany.
Biceps & Calves:
A1) Wide Grip Cable Curl - number 4 on stack for 8-12 reps
A2) Reverse Grip Cable Curl - same weight, max reps
A3) Close Grip Cable Curl - same weight, max reps
B) HS Preacher Curl - 22.5kg for 7 reps
C) Alternating DB Hammer Curl - 15kg’s for 9 reps per side
E) Seated Calves - 12-15 reps, didn’t get the weight
F) Donkey Calves - 12-15 reps, most of the stack
I need to adjust what muscle groups i’m training on certain days. Only changed it recently but not happy so need to change it again. Bi-polar twat.
