Chest and Triceps…
my wrist was feeling like that of some1 thats been buried for 50 years but still managed 2 do some pushing !!
Chest!!!
Incline DB press 25x10 30x10 40x10 50x8 DS 30x6 20x6
Bench press (super slow positive and negative) 60x10 60x10 80x8
Seated pushpress (wrist was feeling like trash by now) 50x10 70x8 90x80 DS 60x6 40xdeath
Cable flys (fokked wrist) 10x10 12.5x10 15x10 DS 10x10 7.5x10
cable flys from bottom 7.5x10x3
Triceps!!!
Pushdowns 60x10 80x10 97x10 112x10 (wrist was not happy with this )
Rope Cable extentions(back towards machine) 40x10 50x10 60x10 (gota move up on this in the next session)
Single arm pushdowns with rope 20x10 25x10 25x10
Home time got some ice on the wirst !!
yesterdays
Shoulders…
Seated Smith machine Military press 20x10 40x10 60x10 80x8
Seated dumbell press 20x10 25x10 30x8 DS 20x6 16x8
Single side dumbell raises 8x10 12x10 15x10
Side cable raises(thumb down) 10x10 15x10 20x8
Single cable front raises 15x10 20x10 25x8
Rear flys cables 20x10 25x10 30x10 35x10
Shrugs SS upright rows (was feeling finished )
Shrugs 30x10 40x10
Upright rows 25x10 30x10
[quote]RippedRooster wrote:
yesterdays
Shoulders…
Seated Smith machine Military press 20x10 40x10 60x10 80x8
Seated dumbell press 20x10 25x10 30x8 DS 20x6 16x8
Single side dumbell raises 8x10 12x10 15x10
Side cable raises(thumb down) 10x10 15x10 20x8
Single cable front raises 15x10 20x10 25x8
Rear flys cables 20x10 25x10 30x10 35x10
Shrugs SS upright rows (was feeling finished )
Shrugs 30x10 40x10
Upright rows 25x10 30x10 [/quote]
Holy volume! Thans more shoulder work than I get done in a month! Don’t upright rows hurt you?
i do them with a EZ bar and they are cool cant do em witth a straight bar!! but nah not really!!
PS i went back 2 MMA had a 2and a half hour stand up session now with my coaches… it was cool… got punched in the face a few times floored 2 guys with body shots … booya! hahahaha im a big bully 
Sundays session!!
Chest and triceps
Wrist was still a bit sore but it didnt hold me back 2 much so was happy!!
Incline DB press 25x15 25x10 30x10 40x10 50x8 DS 30x5 20x5
Flat DB press 30x10 40x10 50x4(gayness)DS 30x10 20x10 pushupsxdeath
Pec Dec (weird weights) 60x10 70x10 80x10 all SS with pushups and lateral step jumps
Cable flys 10x10 12.5x10 15x10 all SS with pushups and Weighted squat jumps 20kg
Triceps
Cable pushdowns(EZ bar) SS body weight dips 75x10 90x10 112x10
Rope Cable extentions(back towards machine) 50x10 60x10 70x10 (can move to 80 next session i think)
Single arm rope extentions 15x10 20x10 25x10
Need to put more volume into my arm workouts !!
Didnt post yesterdays work out here it is !!
Back and Biceps…
Deadlifts 0x20 0x20 60x10 100x10 140x10 160x8 (good enough 4 my 1st deadlift in a few months)
(ankle or calf didnt hurt yeaahhhh maybe ill be able 2 train legs next week)
Pull ups SS Pulldowns
Pull ups BWx8x4
Pulldowns 70x8 80x8 100x4DS60x8 100x4DS80x4
1arm DB rows 30x10 40x10 50x10 50x10DS40x8DS30xdeath
1arm seated rows SS 1 arm pulldowns
Seated rows 80x10 100x10 130x8
1arm pulldowns 70x10x3
Biceps 3,2,1 (sore wrist still )
EZbarbell curls SS Hammercurls SS DB curls
EZbarbell 40x10 40x10 60x8
Hammers 14x10x3
DB curls 10x10x3
Pulldown machine curls SS reverse EZbar curls
Pulldown machine curls 30x10x3
reverse EZbar curls 30x10x3
Superman cable curls 7.5x10 10x10 12.5x10 DS 7.5xdeath
Todays Session
Legs and shoulders … minus the legs… calf and ankle still effed
Shoulders…
Seated smith press 20x10 40x10 60x10 80x6 DS 40x10 20xdeath
Seated Dumbell press(SUPER SLOW 5sec contraction adn 5 sec negative ) 12xdeathx4
Leaning dumbell side raises 8x10 10x10 12x10
side raises cables 10x10 15x10 15x10 (will go up soon)
single arm front raises with rope… 15x10 20x10 30x4DS 20x8 15xdeath
Rear flys cables 20x10 25x10 30x10 35x10
Reverse pec dec thing 30x10 35x10 40x8
cable abs session 2!!
Chest and triceps
Incline DB press 25x15 25x10 30x10 40x10 50x8 DS 30x5 20x5
Flat DB press 30x10 40x10 50x4(gayness)DS 30x10 20x10 pushupsxdeath
Pec Dec (weird weights) 60x10 70x10 80x10 all SS with pushups and lateral step jumps
Cable flys 10x10 12.5x10 15x10 all SS with pushups and Weighted squat jumps 20kg
Triceps
Cable pushdowns(EZ bar) SS body weight dips 75x10 90x10 112x10
Rope Cable extentions(back towards machine) 50x10 60x10 70x10 (can move to 80 next session i think)
Single arm rope extentions 15x10 20x10 25x10
Back and biceps
Deadlift barx20 60x15 60x10 100x10 140x10
Pullups SS close grip pulldown
8SS60x10 8SS70x8 8SS75x6DS45x10
Highrows with pulldown bar . 60x10 75x10 90x10
Machine pullovers 85x10 95x10 112x10
Biceps
Preacher cable curls 15x10x2 20x10 25x8 30x8(assisted)
Cable hammer curls 15x10 20x10 25x8
Superman culrs 7.5x20 10x12 12.5x10
(was feeling tired and lazy… probably from being pissed the nite be4)
Today LEgs and Shoulders
1st leg session in 6weeks due 2 injuries
Squats barx20 60x15 80x10 100x10DS60x15
Leg press 100x10 140x10 180x10 220x10 Full ROM
single leg extentions 25x15x2 30x12x2
Lying hammy curls 25x10 30x10 42x10 55x8
Standing single hammy curls 15x10 20x10 25x10
Shoulders
Smith military press 30x15 50x10 70x10 90x6DS 50x10
Super slow DB press up and down … 20xfatigue DS 12xfatigue 8xfatigue
Leaning side raises 10x10 12x8x2
Cable side raises 10x10 15x10x2 20x10
Rear cable flys from top 20x10 30x10 40x10
Rear cable flys from bottom 25x10 30x10 35x10
ABS
Active rest day … not so much
Calves Forarms traps , threw in some biceps also !!
Standing calf raises SS forarm finger rolls behind the back
90x15 SS 40x15
90x15 SS 40x15
120x15 SS 50x15
120x15 SS 50x15
150x15 SS 50x15
Seated calf raises SS reverse for arm curls
60x15 SS 15x15
80x15 SS 15x15
100x12 SS 15x15
100x12 strip set back down to 40 SS 15x15
Traps (weak and lame!!)
Standing barbell shrugs 60x20 60x20 100x15 140x8 DS 100x8 DS 60x8
Standing DB shrugs 30x15 40x15 50x10 DS 40x10 DS 30x10
Biceps
Alt DB curls 16x10 20x8 23x8 26x8
Alt Hammer curls 16x10 20x10 24x8
Concentration curls 12x10 16x10 18x8
Abs …
hometime
Oh and the Race to 100kg has started !!!
[quote]RippedRooster wrote:
Oh and the Race to 100kg has started !!![/quote]
I’ve so got this!!
[quote]RippedRooster wrote:
Oh and the Race to 100kg has started !!![/quote]
Serious mass sir?
oh i have it … and hopefully some animal stack soon ! barry u dont stand a chance!
actually dreamt about serious mass like 2 nights ago… 
where the hell did my post go !!!
It was too light. Site rejected it.
screw u fat boy … man i put up 2 days worth of workouts and it just was like … hey u cant post that here, u can only post that on the gym gods site hahaha!! i think its coz im capped …
sometimes TMuscle does that, thats why just before I post anything I copy it cuz sometimes you gotta re-paste it
not going 2 retype and repost a weeks with of training !! nothing out of the ordinary happened!!
Chest and Triceps 2day!!
Chest
Super slow Incline DB press 25x20(normal speed) 30xfatigue SS 20xFatigue SS 12xFatigue x 3
Smith machine bench press (slow negative) 60x12 80x12x2
Seated push press (also slow and squeeeeeeze) 50x10 60x10 80x8 DS50x8 30xfatigue
Cable flys from top 10x10 12.5x10 15x10 DS10x6 DS 6.5x8
Cable flys from bottom 6.5x12 x 3
Triceps
Rope pushdowns(flair at bottom) 40x10 60x10 70x10 82.5x8 DS 60x10 DS 40x10
1Arm rope extentions back 2 machine SS single arm pushdowns 30x10 SS 25x8 x3
Dumbell skull crushers 8x12 10x10x2
Abs
Took yesterday off 2 watch the soccer and enjoy the day at the waterfront!!
3L of beer . 2xspice and coke and some kak food
And today i have 1 of the coolest sessions iv had in AGES!! German beer fuels awesome gym workouts !!
Back and Biceps
Deadlifts!!barX20 barX20 60x15 60x10 100x10 140x10 180x5(heaviest iv gone in about 2months) PR=220
Pullups SS pulldowns with Handles BWx8 SS 60x10 X3
Machine pullovers 82x10 97x10 112x10 122x8 (by now my forearms are DEAD!!FOKKEN DEAD!!)
High rows SS low rows 60x10 SS 60x10 75x10 SS 75x10 90x8 SS 75x8
Biceps
Alt DB curls 20x8 20x8 23x8 30x5 DS 20xfatigue DS 14xfatigue (foreamrs rock solid and cramping)
Single arm Preacher cable curls 15x10 20x10 25x8
Single arm hammer cable curls 15x10 20x10 20x10 25x8
Single arm Superman curls 6.5x12 7.5x10 10x10 12.5x8
Reverse EZ bar curls SS standing calf raises (continus sets) 25x15 SS 90x15 X2 30x10 SS 120x15 X2 30x8 SS 150x15X2
Streach and foam roll and HOME time …