Thanks! The thought has crossed my mind a few times, but a few injuries have put a stop to me trying. Seems like whenever I pass a certain point weight-wise something gets fucked up, especially in my upper body. When I trained more for strength my best lifts were a 180 kg atg squat, 220 kg sumo deadlift and 130 kgx3 bench which as you know is nothing to write home about.
Hip dominant leg day.
Right knee is a bit fucked, so I’m giving it time to heald and doing some corrective stuff. It got progressively worse front squatting, and seems I’m not upright enough and flexible enough in my hams, and my lower back gives out. Bodyweight squats everyday from now on, trying to go ATG with an arched back.
Jumps
3x5
Sumo deadlift
50x5
70x3
90x3
100x3
110x3
Slight Deficit Deadlift
120x3
130x3
140x3
150x3 - YouTube
160x3 - YouTube
140x6,6,6,6 - YouTube
Looking at the videos I turned some of those sets into a squat/deadlift hybrid by staying a bit too upright. gotta work more on higher hips and arched back.
Goodmornings
50x12,12
Hyperextensions
25,25
Abs, jacknives, crunches
4 total sets
Ball hip extensions
2 sets
Sled lunges
4 sets of 20-40 steps
Sled pullthroughs
4 sets of 8-12 reps
Backwards sledwalks
5 sets of 20-40 steps
Death.
D-day. Da draggin day.
Rack Chins
8,8,8,8,7
Deadstop DB Rows (seem to be in style)
17.5x12
33x12,12
Fat Bar Hammer Curls
12x8,6
Hammer Curls
12x8,10
Pinwheel Curls
12x12
Kettlebell Handle Curls
7x12,10
Thor’s Hammer
3x10,8,8
2x12,12
Aaand done. Short and sweet. Some sledwork to come.
I’ll try to do the same poses every time so it’s easier to spot changes. This will be my 'i just trained something on the front-pose.
…and this will be ‘I just trained something on the back.’ Black/white for oldschool cool and white ass whiteboy paleness.
[quote]Amonero wrote:
…and this will be ‘I just trained something on the back.’ Black/white for oldschool cool and white ass whiteboy paleness.[/quote]
I’ve started a food log.
I’ve also decided that this, the day after the main exam this year, is the beginning of a new, leaner life with legs binging.
Neural charge sled workout lats and biceps from yesterday
Shoulder press
10,10,10
Chest press
10,10,10
High pull
10,10,10
Medium pull
10,10,10
One armed lat drag
12,12,12
Two armed lat drag
20,20
Bicep Curls
15,15,15
One armed curls
10,10
Reverse curls
20,20
I find I don’t want to go outside in the rain and drag a stupid tire around, then when I get out I just want to do one more set. Just oooone more.
Shoulder girdle day
Band dislocates and pull aparts, 25 each
High Pull
40x6
60x6,6,6
I have no explosive experience and very little natural ability. Working on it!
Dumbbell swing
12x6
18x6,6,6
Seated press from below chin
50x5
65x5
75x0 Crap. Started the press too far from my centre of gravity
75x3 Went for 5, but the added ROM made it allot more difficult
Standing press
50x3
60x3
70x3
80x2 - YouTube
65x6,6,6,6 - YouTube
Shrug
60x6
80x6
100x6,6,6
110x6,6 - YouTube
90x12
Then I started feeling my swole coming on, so I went into The Zone. CT has his Perfect Rep, I have Bro Mode.
90x20 …SrJoker was mirin my traps. - YouTube
Bradford press
50x10-something, - YouTube
then 8-something - YouTube
BTN-press
50x8-something.Shoulders feel great these days with less pressing than on the HP Mass-template. - YouTube
Floor Press
110x3
100x6,6 - YouTube
90x8 ( off with fat grips), 4 some pushups to fail. - YouTube
Dips
bwx12 - YouTube
10x8,6…I think. 4 at BW
Incline Bench rows
Semi-supinated
22x12,12
Went into bro-mode again.Bench Brows.
Bronated
22x6
Semi-Bronated
22x6
Super-Bronated
22x6
Then rear delt DB swings
12x25,15
Rear delt flies
5x12
Incline laterals
5x12
Seated laterals
5x8
Standing laterals
5x12
Band pull-aparts, band dislocates
25 of each
Then I had
500 mg L-carnitine
2 g beta-alanine
5 g creatine
10 g BCAA
30 g liquid amino acids
wrote this post
And hit up the old tire for
Pushes 12,12,12,12
Drags 12,12,12,12
Tricep extensions 6,6,6,6,6,6
The reason for this whale of a workout was that my girl’s birthday is tomorrow, and there will be cake and festivities…So I thought I better get my swole on so all those carbories are going to get all anabolic up in this biatch as I have a feeling leg-day isn’t happening tomorrow.
Nice training dude. Also, that Dog press video was freaking hilarious.
[quote]DoveofWar08 wrote:
Nice training dude. Also, that Dog press video was freaking hilarious.[/quote]
Thanks man! He’s pretty awesome, that dog.
A few years ago
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/248376_10150622403355167_746225166_18483584_225311_n.jpg
1.5 years ago
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc6/35581_10150211208075167_746225166_12883203_334683_n.jpg
1 year ago
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc6/247553_10150616522480167_746225166_18413675_8114397_n.jpg
Le now
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc6/246640_10150616522625167_746225166_18413679_2712047_n.jpg
Two weeks ago vs now
http://media.treningsforum.no/image_smf.php?id=84683&filename=foretter2.jpg
/narcissism…for now.
Legz! Had zero drive and motivation to train, a belly full of cake and other shenanigans.
Started with bodyweight squats, working on avoiding the buttwink
then barbell squats with 50 kg, doing the same
3,3,3,3,3,4,4,4,5,3,3
Then goodmornings
65x6,6,6,6,6
Then lunges
24x12,12
Then back extensions
30,25,25
Worst workout ever.
Oh, and back bridges for flexibility, 2x60 seconds.
Joined a gym today.
Pin presses from chest
50x3
70x3
90x3
100x3
105x3
Pendlay rows
40x6
60x6
70x6,6,6,6,6
Incline Presses
70x3
80x3
90x3
100x3
90x5,5,5,5,5
Pressing with a proper Olympic Eleiko-bar compared to my shitty one is like the difference between fucking with or without a condom.
HS Rows
First time doing it so probably ended up with around 10 sets, the heaviest being 3 plates for 12.
Dumbbells together chest press
20x10,10
Machine flies
57x10
45x6,4,3
Left shoulder, where I had a partial pec tear started acting up so I stopped there.
Dead skulls
47x6,6
27x12
Dumbbell curls supersetted with close grip pin presses
12x12,10,8 (curl)
pess
70x6
90x6,6,7
Hammer Curls
12x12,10
Preacher Machine curl
20x12,12,12
Pushdowns
28x14
Overhead extensions
28x4
21x6
17x6
Rear delt flies
45x20,15,12
Cable rear delt flies
10x6
7x12,12
Took about an hour and a half. Felt good to train with rpoper equipment and safe, stable benches!