1 Like
Sunday pm
Shoulders and arms
8kg side lateral raises 100x3
Ss
28kg dumbell arnold press x15
Seated smith machine press 50kg 15controlledreps 10 quick reps
Ss
35kg shrugs
4 sets
4 sets 40 reps facepulls at 28kg on the rack
Seated bicep curls machine proceeding weights at
15reps at 30kg
15reps at 35kg
15reps at 40 kg
To failure at 25kg
Ss with every bicep curl swapped to tricep pushdown
Same reps at-
60kg
70kg
80kg
Failure at 60kg
Standing rotational dumbell bicep curl 16kg
4 sets of 10 reps p/arm
Standing cable tricep pushdown 4 sets 10 reps at 18kg
Pretty fluff night, got a decent pump but was concentrating on MMC
Consciously dropping the weight and not trying to move the weight by any means, but really feel what Im trying to work instead
Will weigh myself tomorrow morning before heavy legs
1 Like
you’re a beast 100 sets of 3, or 3 sets of 100?
3 sets of 100
Its a great warm up with a superlight weight that will build MMC no matter, plus it frys the traps pretty quick also
1 Like
100 reps with almost 18 lbs in each hand? Apparently I’m very frail and weak because I couldn’t do 20 with any type of good form…
1 Like
Just go lighter man, I have a mate of mine who is well built, much stronger then me who for some reason cant do side laterals to save him, he gets the 4kg dumbells and looks like Michelin man afterwards
Its just to pre fatigue the delts
Week 2
Monday am
Weight post heavy legs 124.05kg
Air squats a bunch
10x 60kg
10x 80kg
10x 100kg
3 sets 5 reps 120kg
2x widowmakers at 60kg
4 sets 10 reps at 120kg hack squats close feet
4 sets 8 reps 160kg leg press, kept feet elevated whole time fuck that burns
A whole bunch of leg extensions at 80odd kgs for high reps
Called it then
Whole thing took me just over 40mins
Not used to heavy in AM, was difficult
Didnt get anywhere near what I would usually get done but all the more better for the experience
Will head in pm and do some more isolation work
3 Likes
Monday pm training
Went a little off target with training tonight as I didnt make it too my main gym, I went too an affiliate powerlifting/strongman gym so was limited in my machines to use for targetting areas, so the trusty barbell squats, dumbell/kettlebell lunges, farmers carry and leg press were used
Close feet squat 90kg widowmakers
Ss
40m lunges with 14kg kettlebells in each hand
4 sets
100kg per arm farmers carry 40m
Ss
80kg leg press 20 reps
4 sets
Back is sore, so called it there
Only about 40 mins of work
Will upload video of farmers carry soon
5 Likes
Nice carries
1 Like
How are you recovering from this brutality? I imagine crippling soreness just reading your workouts.
1 Like
Awesome Jez
Great workouts
1 Like
Doms are shit house but I dont feel fatigued… yet! Hahaha
Im already noticing some lean mass so thats really what is driving me at the moment
How you feeling mate? Booked in for surgery yet?
2 Likes
My appt is August 14th. My hip hurts right now. I just got back from my leg session which was about the equivalent of your warm up in terms of volume 
The running at the end really topped the session off.
1 Like
Man dont push it hey, I know all too well about hip and back pain.
Wishing a speedy recovery!
1 Like
Pm training is heavy chest and tri’s tonight
Need a double scoop of sumfin because ive died in the arse as todays gone on
So a quick recap of the last 24 hours
I pretty much passed out last night after taking all my pre supps… not supposed to work like that😂
Have accumulated a sleep debt so hopefully that paid some of that off
Didnt do anything in am today,
But did heavy chest and arms tonight
Superset between flat bench and variation of cable flys
8 sets
Bench went from:
10x60
10x70
10x80
10x90
Cable flys
15/10x 20oddkg
15/10x high20kg
15/10x low30kg
15/10xmid30kg
I never really pay attention to what numbers are on the stack, just the plates
Moved across to incline bench dumbells
15/10x 20kg
15/10x 25kg
15/10x30kg
Superset with tri cable pushdowns
20odd kg 20 rep really concentrating on mmc and pausing at ever
Strict 90 degree bicep curls
Ss
Strict tricep curls both at 15kg
Fluff work
Felt good, and well worked
2 Likes
Careful, big dog. I’ve read a tiny bit about sleep and everything says you can’t catch up.
You can, however, get ahead. Sleeping more in preparation of being sleep deprived can have a positive effect. I think they called it adding to your sleep bank.
Think of it as building up your savings account but there are no loans or credit when the balance hits zero.
2 Likes
Yeah for sure mate, agree with you on that
I wasnt necessarily feeling fatigued but the sleep train really hit me outta no where so hopefully it was my body telling me to slow down
Feel much better and more rejuvenated already so ill be sure to keep it around this level going forward
Last night back pm
A bunch of cable rows and lat pulldowns for warm ups,
80kg x15/10
90kg x15/10
100kg x15/10
Ss
Lat pull pulldown
50kg x15/10
65kg 15/10
75kg x15/10
Moved across to
Tbar row
Ss
Bent over db row
Tbar
50kg x10
70kg x10
90kg x10
20 reps 25kg dumbell p/arm
Finished with rackpulls
5x8 at 160kg
After every set fucked around with max effort pull ups
Started around the 6, then by the last set was only knocking out 2
Full extension and no kipping
Was limited as I was at the powerlifting gym with no machines again
1 Like