[quote]Jab1 wrote:
[quote]phlegms wrote:
[quote]Jab1 wrote:
That looks like a very nice workout. Must be feel good to clean two plates for easy singles eh? [/quote]
Not half as good as cleaning 3 plates for easy singles would :([/quote]
soon.jpg
I reckon I’ll be there some time next year, so I expect you’ll get there quicker![/quote]
8th June:
A1. DB Side Lateral Raises:
3 sets of 10-15 @0kg bells’
A2. Facepulls:
3 sets of 20-25
B1. Hammer Curls:
2 sets of 10 @ 20kg bells’
1 sets of 20 @ 15kg bells’
B2. Incline Seated Db Curls:
3 sets of 8 @10kg bells’
C. Preacher Ez Curls:
4 sets of 20/10/5/20
D. Oly Squats:
barx20
60kgx10
80kgx10
100kgx5
120kgx3
add belt
130kgx1
135kgx1
140kgx3 (Pr)
E1. Hyper Extensions:
3 xamrap (30-ish reps per set)
E2. Leg Raises:
3 xamrap (20-25ish reps per set)
Notes:
O hi thar pump.
9th June:
A. Bench:
barxmany
60kgx5 x2
80kgx3 x2
95kgx5
105kgx1
110kgx3 (Meh, felt heavy)
B. DB bench:
20kg bells’ x10
35kg bells’ x10
40kg bells’ x5
45kg bells’ x3 x3 sets
37.5kg bells x10 x2 sets
C1. Pull ups:
10 sets of 8
C2. Incline DB Flies:
10 sets of amrap with 15kg bells’
Notes:
[quote]phlegms wrote:
9th June:
A. Bench:
barxmany
60kgx5 x2
80kgx3 x2
95kgx5
105kgx1
110kgx3 (Meh, felt heavy)
B. DB bench:
20kg bells’ x10
35kg bells’ x10
40kg bells’ x5
45kg bells’ x3 x3 sets
37.5kg bells x10 x2 sets
C1. Pull ups:
10 sets of 8
C2. Incline DB Flies:
10 sets of amrap with 15kg bells’
Notes:
[/quote]
That, plus this:
= gains?
I’m on it bros.
[quote]Shlitre wrote:
I’m on it bros.[/quote]
Piano accompaniment expected too breh.
PM aboot proteinz. About 5mg iz kaey to dah Marlon Gaynes. Over
[quote]Shlitre wrote:
PM aboot proteinz. About 5mg iz kaey to dah Marlon Gaynes. Over[/quote]
“Aminos”
10th June:
A. Oly Squats:
barxmany
60kgx5 x2
100kgx5
110kgx3
120kgx1
belt
130kgx5 x5 sets
B. Snatch Grip BTN Press:
barxsome
30kgx10
40kgx5
50kgx3 x8 sets
C1. GHRs:
5 sets, amrap
C2. Dips:
5 sets of 20
Notes:
Everything was feeling solid today. Squats were feeling tight, will be focusing on bring this movement up a huge amount now that they no longer seem to bother my lower back as much as they used to. Snatch grip prussing felt tasty, got a pump so divine even the Gods themselves would have mired’ hard. GHRs were brutal, left the gym with my hammies quivering and screaming. Off to Barcelona for four days so won’t get to train till Friday at the earliest. Don’t get too sexually frustrated in my absence.
peeling labels off bottles already. about time you caught up to my back squat with your crazy ass front squatting, expecting big things if your focusing on it again. enjoy da trip
Nice squatting! Enjoy Barca.
16th June:
A. Oly Squats (Balls deep mayne):
135kg x 5 sets of 3
B. Bench:
60kgx5
70kgx5
80kgx1
95kgx10 x2 sets (Possible pr?)
C. CGBP (2 fingers on smooth, last 5 reps paused):
75kgx10 x2 sets
D. Incline Bench:
70kgx8
70kgx9
E. Leg Raises:
5 sets of 20
Notes:
First session back after Barcelona (Epic city and Epic trip btw), so eased back into things. Squats felt nice, not max effort by any means, will go heavier tomorrow. Also will be giving the ED Coan bench programme a run for the next 12 weeks. Fucked up my working weights today though because I’m a goober and put 95kg on the bar instead of 85kg, didn’t realise until after I’d finished both sets (during which time I’d gotten pretty confused as to why my week 1 weights felt so heavy…).
accidently puts 10kg extra on bar, doesn’t miss bench reps. dis is y i h8 u
Glad you had a good trip, Barcelona’s definitely on my list of cities to see (and watch a game in!)
17th June:
A. Oly Squats (Controlled descent and 1ct pause in hole):
140kg x5 sets of 1
B. Chest Supported rows (Close grip):
1ppsx20
2ppsx15
3ppsx8 x3 sets
C1. Pull Ups:
5 sets of 8
C2. Facepulls:
5 sets of 18
Notes:
Only had about 40 minutes including warm ups to get this all done so decided to do some singles on the squats and keep the rest short. Nothing much else to see, just getting the work in.
18 is an oddly specific number. Dat OCD doe.
[quote]SamMcLoughin wrote:
18 is an oddly specific number. Dat OCD doe.[/quote]
Best rep range for fat loss and muscle growth bro.
[quote]phlegms wrote:
[quote]SamMcLoughin wrote:
18 is an oddly specific number. Dat OCD doe.[/quote]
Best rep range for fat loss and muscle growth bro. [/quote]
activating dem type 3 bro-fibres
18th June:
A. Oly Squats:
60kgx20
80kgx10
100kgx10
120kgx3
add belt
130kgx3
135kgx3 x2 sets
125kgx10
B. Paused-Narrow stance oly squats (feet 2/3 inches apart, 5 second pause in the hole):
60kgx3
90kgx3
100kgx3
110kgx1
120kgx1
125kgx1
130kgxfail
C. GHRs:
5 sets xamrap
D. Snatch Grip BTN press:
barxmany
30kgx10
40kgx5
50kgx3
52.5kgx3 (PR - dat grind)
52.5kgx2
40kgx10 x2 sets
E. Rear Delt Flies:
3 sets x pump
Notes:
Squat numbers taking a bit of a hit whilst my body adjusts to squatting at a higher frequency, urrythang felt pretty heavy today.
19th June:
A. Oly Skwats:
barxmany
60kgxnotenough
90kgx10
100kgx10
120kgx5
belt
130kgx5 x2 sets (Felt like the weight of the world on my shoulders)
110kgx17 (Wanted dat widowmaker, legs didn’t have anything left)
belt off
60kgx20 x3 sets (Just playing around with form/stance widths a bit, trying to figure my shit out)
-Ed Coan Bench Programme; Week 1: Session 2:
B. Bench:
75kgx10 x2 sets (Feet up on bench, light weight baby etc. etc.)
C. Weighted Dips (+10kg)
2 sets of 15
D. Tricep Push Downs:
20/15/10/10
E. Incline Flies:
3x10
F. GHRs (Super slow Controlled negative):
3 setsxamrap/death
Notes:
This squatting daily lark is no joke, need to eat more.
Feel left out and it’s been one day… That widowmaker miss will only make you stwonga mayne. Next time. Just get some of the vitol 5000 into you.