Aggressive Expansion

system · November 20, 2012, 9:37pm

Really good Back session earlier, as it happens.

A1) Straight Arms Pulldown (2 sec hold) - 70lbs for 10 reps
A2) Neutral Grip Lat Pulldown (bottom half reps only) - 130lbs for 10 reps

B) Assisted Chin Up (2 sec hold) - 210 lbs assistance for 6 reps

C1) Chest Supported DB Rear Delt Flye - 12kg’s for 12 reps
C2) Chest Supported Wide Arc Row - same weight, max reps
C3) Seated Row (2 sec hold) - 90lbs for 10 reps

D1) Straight Arms Rope Pulldown - 60lbs for 8 reps
D2) Kneeling Rope Lat Pulldown (2 sec hold) - 110lbs for 10 reps
D3) Kneeling Rope Row to Torso - same weight, max reps

E) Close Grip Bent Over Row (2 sec hold) - 16.25kg per side for 8 reps

system · November 26, 2012, 6:35pm

Back training again today:

A1) Straight Arms Pulldown (double contraction) - 70lbs for 10 reps
A2) Neutral Grip Lat Pulldown (bottom half reps only) - 150lbs for 10 reps

B1) Straight Arms Rope Pulldown (2 sec stretch hold) - 70lbs for 10 reps
B2) Neutral Grip Lat Pulldown (top half reps only) - 150lbs for 10 reps

C) Assisted Chin Up (2 sec hold) - 210 lbs assistance for 7 reps

D1) Chest Supported DB Rear Delt Flye - 12kg’s for 12-15 reps
D2) Chest Supported Wide Arc Row - same weight, max reps
D3) Seated Row (double contraction) - 100lbs for 10 reps

E) Close Grip Bent Over Row (2 sec hold) - 17.5kg per side for 10 reps

system · November 27, 2012, 10:11pm

A good Chest session at last! Did fuck all, but my trap didn’t cause discomfort for the first time in forever.

A1) Cable Incline Flye - 20lbs for 8 reps
A2) Cable Decline Flye - same weight, max reps
A3) Cable Chest Press - same weight, max reps

B) Bench Press from Pins (2 inches above chest) - 37.5kg per side for 3 reps

C) Medium Grip Bench Press (no lockout) - 23.75kg per side for 8 reps

D1) Cross-body Machine Single Arm Chest Press - 70lbs for 9 reps
D2) Machine Chest Press - same weight, max reps

E1) Tricep Rope Pushdown (pulling apart) - 50lbs for 13-15 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps

Delightful.

system · November 28, 2012, 5:13pm

Legs:

A) Leg Extension (2 sec hold at top) - 110lbs for 10 reps

B) Leg Extension (double contraction at top) - 110lbs for 9 reps

C) Leg Extension (5 sec up, 5 sec down) - 60lbs for 7 reps

D) Walking Lunge - 10kg’s for 11 strides per leg

E1) Close Stance Leg Press - 270lbs for 15 reps
E2) Bodyweight Squat - max reps

F) Seated Leg Curl (rest-pause) - 120lbs for 11,6,4 reps

G) Leg Press Calves (10 sec stretch hold at bottom of each rep) - 210lbs for 8 reps

Increased weight/reps on everything and then somehow managed to shave 3 reps off Calf Raises from the last session #soniamdisappoint

system · November 29, 2012, 8:16pm

Big day!

Trained Shoulders directly for the first time in MONTHS! Feel free to laugh at my numbers, I will bathe in your tears when I finally progress from the pink dumbells to the green ones.

A1) Seated DB Partial Lateral Raise - 10kg’s for 15 reps
A2) Standing DB Lateral Raise - 4kg’s for 8 reps

B1) Leaning 1-arm Cable Lateral Raise - 10lbs (lolwut?) for 15 reps per side
B2) Face Pull to Chest - 70lbs for 12 reps

C) Machine Lateral Raise - 30lbs for 10 reps + max partials

D) Smith Machine Shoulder Press (no lockout) - 15kg per side for 10 reps

Pathetic.

system · December 1, 2012, 1:19am

A1) Straight Arms Rope Pulldown - 80lbs for 8 reps
A2) Kneeling Rope Pulldown - 130lbs for 9 reps
A3) Kneeling Rope Row to Torso - same weight, max reps

B1) Neutral Grip Lat Pulldown - 100lbs for 9 reps
B2) Pronated Grip Lat Pulldown (bottom half reps only) - 90lbs for 9 reps

C1) Straight Arms Lat Pulldown (2 sec hold) - 80lbs for 8 reps
C2) Kneeling Pronated Grip Lat Pulldown (top half reps only) - 130lbs for 10 reps

D) Close Grip Bent Over Row (2 sec hold) - 20kg per side for 8 reps

E) Seated Row (double contraction) - 130lbs for 10 reps

F) Seated DB Biceps Curl (low double contraction) - 8kg’s for 8 reps

G) Rope Hammer Curl (double contraction at top) - 70lbs for 10 reps

H) Machine Preacher Curls - top portion partials 15-20 reps with 50lbs then max full reps with 35lbs

system · December 19, 2012, 5:20pm

Yeah, so anyway that Shoulders day turned out to be a monumental error. Whole world of pain in the trap area for about 10 days afterwards so that brought me back down to size. No shoulders for a while.

Wednesday Legs:

A) Leg Extension (2 sec hold at top) - 120lbs for 10 reps

B) Leg Extension (double contraction at top) - 120lbs for 9 reps

C) Leg Extension (5 sec up, 5 sec down) - 75lbs for 6 reps

D) Walking Lunge - 10kg’s for 10 strides per leg

E1) Close Stance Leg Press - 270lbs for 15 reps
E2) Bodyweight Squat - max reps

F) Seated Leg Curl (rest-pause) - 115lbs for 10,6,4 reps

G) Leg Press Calves (10 sec stretch hold at bottom of each rep) - 200lbs for 10 reps

system · December 31, 2012, 5:51pm

Mandatory 2-hour New Years Eve pump workout.

Back & Biceps:

A) Straight Arms Pulldown (2 sec hold) - 80lbs for 9 reps

B) Straight Arms Pulldown (double contraction) - 70lbs for 9 reps

C) Assisted Chin Up - 196lbs assistance for 8 reps

D) Close Grip Bent Over Row (2 sec hold) - 20kg per side for 8 reps

E) Seated Row (double contraction) - 120lbs for 10 reps

F) Seated DB Biceps Curl (low double contraction) - 8kg’s for 9 reps

G) Rope Hammer Curl (double contraction at top) - 80lbs for 10 reps

H) Rope Hammer Curl (2 sec hold) - 80lbs for 10 reps

I) Machine Preacher Curls - 50lbs for 8 reps + max top portion partials

system · December 31, 2012, 5:52pm

The Weapons of Mass Seduction

system · December 31, 2012, 6:00pm

Some news!

My occasional training partner is doing a photo shoot for his birthday on April 30th 2013, so he’s doing 16 weeks dieting with the aim of getting shredded for that. Long story short i’m getting involved.

He’s in good shape so i’m hoping this turns out well for him. The photographer is also a friend of his.

Slightly concerned how mine will turn out. Unsure if she’s ever taken pictures of a lump of cheese before.

Happy New Year!

system · January 7, 2013, 6:30pm

Good day to you.

Back:

A1) Partial Rear Delt Raise - 12kg’s for 22-25 reps
A2) Rear Delt Raise - 4kg’s for 8-9 reps

B) Straight Arms Pulldown (2 sec hold) - 80lbs for 10 reps

C) Straight Arms Pulldown (double contraction) - 70lbs for 10 reps

D) Close Grip Bent Over Row (2 sec hold) - 21.25kg per side for 8 reps

E) Seated Row (double contraction) - 140lbs for 10 reps

F) Assisted Chin Up - 210lbs assistance for one rest-pause set of 7,5,3 reps

system · January 8, 2013, 10:07pm

A bit of Chest:

A1) 1-arm cross-body Machine Press - 75lbs for 10 reps
A2) Regular Machine Press - same weight, max reps

B) Bench Press from Pins - 38.75kg per side for 3 reps
- 31.25kg per side for max reps

C) Decline Medium Grip Bench Press (no lockout) - 27.5kg per side for 8 reps

D1) DB Flye - 10kg’s for 6 reps
D2) DB Flye (down) + Press (up) - same weight, max reps
D3) DB Press - same weight, max reps

Chest extreme stretching

system · January 9, 2013, 5:37pm

Wednesday Legs:

A) Leg Extension (2 sec hold at top) - 125lbs for 9 reps

B) Leg Extension (double contraction at top) - 120lbs for 9 reps

C) Leg Extension (5 sec up, 5 sec down) - 75lbs for 6 reps

D) Walking Lunge - 10kg’s for 10 strides per leg

E1) Close Stance Leg Press - 270lbs for 15 reps
E2) Bodyweight Squat - max reps

F) Seated Leg Curl (rest-pause) - 120lbs for 10,7,5 reps

G) Leg Press Calves (10 sec stretch hold at bottom of each rep) - 200lbs for 11 reps

Slight weight increases on a couple of things from last week. Nothing fancy though

system · January 11, 2013, 9:44pm

Day off yesterday. Back/Biceps today

A1) Close Grip Pulldown - 70lbs for 8 reps
A2) Wide Grip Pulldown (bottom half reps) - 50lbs for 10 reps

B1) Stretchers - 40lbs for 10 reps
B2) Wide Grip Pulldown (top half reps) - 50lbs for 10 reps

C) Rack Pull (2 inches below knees) - 2 plates + 15kg per side for 3 reps

D) Hammer Strength Row - 1 plate per side for 8 reps

E) Straight Arm Pulldown - 60lbs for 10 reps

F) Rope Hammer Curl (double contraction) - 40lbs for 12 reps

G1) Reverse Cable Curl - 30lbs for 10 reps
G2) Wide Grip Cable Curl - same weight, max reps
G3) Close Grip Cable Curl - same weight, max reps

Pathetic.

Pic & weigh-in tomorrow as it’s end of week 1 dieting.

system · January 12, 2013, 2:49pm

Chest/Triceps:

A) Top Half Bench Press from Pins - 2 plates for 3 reps

B) HS Chest Press - 2 plates for 7 reps

C) Incline Bench Press - 25kg per side for 5 reps
- 1 plate per side for max reps

D1) Regular Grip Machine Chest Press - 30lbs for 11-12 reps
D2) Neutral Grip Machine Chest Press - same weight, max reps

E1) Tricep Rope Pushdown (pulling apart) - 20lbs for 12-15 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps

system · January 12, 2013, 2:53pm

This morning. End of week 1. 207 lbs

system · January 15, 2013, 9:52pm

Trained my tits again today, after not training for 2 days.

A) Top Half Bench Press from Pins - 42.5kg per side for 3 reps

B1) DB Flye - 10kg’s for 7-8 reps
B2) DB Flye (down) + Press (up) - same weight, max reps
B3) DB Press - same weight, max reps

C) Medium Grip Bench Press (no lockout) - 30kg per side for 6 reps

D1) 1-arm cross-body Machine Press - 65lbs for 10 reps
D2) Regular Machine Press - same weight, max reps

E1) Tricep Rope Pushdown (pulling apart) - 50lbs for 13-15 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps

Extreme stretching

system · January 16, 2013, 5:54pm

Wednesday Legs:

A) Leg Extension (2 sec hold at top) - 130lbs for 9 reps

B) Leg Extension (double contraction at top) - 125lbs for 8 reps

C) Leg Extension (5 sec up, 5 sec down) - 75lbs for 6 reps

D) Walking Lunge - 10kg’s for 10 strides per leg

E1) Close Stance Leg Press - 290lbs for 15 reps
E2) Bodyweight Squat - max reps

F) Seated Leg Curl (rest-pause) - 125lbs for 10,6,4 reps

G) Leg Press Calves (10 sec stretch hold at bottom of each rep) - 205lbs for 9 reps

system · April 27, 2013, 6:32pm

Update pic: 196lbs. About 7 weeks more dieting left
(photo shoot was moved to mid-June)

system · April 27, 2013, 6:31pm

Today’s training: Chest/Triceps:

A) Pin Press (2 inches above chest) - 45kg per side for 3 reps

B) Hammer Strength Chest Press - 50kg per side for 7 reps

C) Flat BB Bench Press - 42.5kg per side for 3 reps
32.5kg per side for 1 rest-pause set of 9,5,3 reps

D1) Machine Chest Press (wide grip) - 40lbs for 12 reps
D2) Machine Chest Press (neutral grip) - same weight, max reps

E) Pec Dec (2 sec peak squeeze) - 30lbs for 8-10 reps

F1) Tricep Rope Pushdown (pulling apart) - 30lbs for 12-13 reps
F2) Rope Pushdown (keeping together) - same weight, max reps
F3) Rope Overhead Extension - same weight, max reps
F4) Reverse Grip Pushdown - same weight, max reps
F5) Normal Grip Pushdown - same weight, max reps

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Aggressive Expansion

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