[quote]samoth2 wrote:
Fine workout. I need to be a bit smarter when doing singles.[/quote]
Maybe you should of attempted 107.5kg or 110kg before you did the 112kg. Once you start lifting heavy weight like that for singles, 1-2kg can make all the difference.
tweet
@tweety: I did 110kg last time I went heavy so I was just trying to beat that. Next time I’ll keep the weight around 100-110kg for a couple of sets to get used to the heavier weight.
Since the weather is really nice at the moment I decided to go for a run for the first time in a loong time. worstideaever.jpg
So much sweat everywhere and my little feet were hurting.
[quote]samoth2 wrote:
[quote]Jab1 wrote:
[quote]samoth2 wrote:
I was rereading Alpha’s log yesterday so this week will be all full body with ELITE exercises. I also found a new favorite food. Banana with PB <3. I’m sure that’s the secret to getting swole.[/quote]
Add some nutella to the PB and banana…soooo good.
Good work going on in here brah, everything going up (no homo). [/quote]
No homo? 
[/quote]
Shit, you got me. Can’t hide my luv from u <3
log is still sexual!
Thanks. I’m just trying to be a super sexy bodybuilder.
Unfortunately I’m feeling weak, which is probably from the reduced frequency. I’ll have to reevaluate assistance after a couple of cycles.
FULL (no) HOMO.
Cycle 2 Week 3 Squat
Started out by trying the HS Pullover and HS High Row my gym just purchased.
Front Squat
2 x 20kg x 5
60kg x 5
80kg x 5
Squat
100kg x 5
125kg x 5
142.5kg x 3
157.5kg x 1
Felt way off today. My knees were making all kinds of weird noises. I think I’ll try going back to squatting in flat shoes for a while.
Front Squat
3 x 80kg x 10 PR
This got my heart pounding. I was sweating like a pig. Knees were still making noises.
Leg Curl
“25” x 12
“30” x 12
“35” x 9 PR
“30” x 9 drop
“25” x 5 drop
“20” x 6
Called it after the leg curls. I wasn’t really feeling great. My hips and calves were hurting a bit from my little run and my nose was running.
Now I’m just looking forward to going to Spain on Sunday.
Next cycle I’ll try an upper/lower split for assistance.
Trainings looking solid. Jelly of the HS pullover, always wanted one because of the Yates vids.
I’m going to Spain (Ibiza) Monday… see you @ Spain brah
[quote]jake_j_m wrote:
Trainings looking solid. Jelly of the HS pullover, always wanted one because of the Yates vids.
I’m going to Spain (Ibiza) Monday… see you @ Spain brah [/quote]
Thanks bud.
Apparently the HS pullover isn’t as good as the Nautilus, which I think was what Yates used, but I’ll definitely be playing around with it. Especially since I suck at back.
I’m going to Majorca. I won’t be bringing teh secks like you though. Good thing it’s a family holiday then.
[quote]samoth2 wrote:
[quote]jake_j_m wrote:
Trainings looking solid. Jelly of the HS pullover, always wanted one because of the Yates vids.
I’m going to Spain (Ibiza) Monday… see you @ Spain brah [/quote]
Thanks bud.
Apparently the HS pullover isn’t as good as the Nautilus, which I think was what Yates used, but I’ll definitely be playing around with it. Especially since I suck at back.
I’m going to Majorca. I won’t be bringing teh secks like you though. Good thing it’s a family holiday then. [/quote]
I’m decent at training back, I personally love the oldtime DB pullover myself (to forehead)… once your in the groove and really pulling with your lats you can definitely tell.
Enjoy all the same and get tanned up for that sessi. This is like my second non-family holiday and first in the sun… so I feel you, brah
I’ll definitely be enjoying it. I’m actually pleased it’s a family holiday. A week of drinking is way more than I can handle.
[quote]samoth2 wrote:
I’ll definitely be enjoying it. I’m actually pleased it’s a family holiday. A week of drinking is way more than I can handle.[/quote]
Hoping to balance drinking with womenz, I may be forced into more of the former then is ideal for the latter though (brainexplode)
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
I’ll definitely be enjoying it. I’m actually pleased it’s a family holiday. A week of drinking is way more than I can handle.[/quote]
Hoping to balance drinking with womenz, I may be forced into more of the former then is ideal for the latter though (brainexplode)[/quote]
Just do a little pec bounce and the ladiez will be all over you.
Dinner time.
Cycle 2 Week 3 OH Press
OH Press
20kg x 8
20kg x 5
30kg x 5
42.5kg x 5
47.5kg x 3
52.5kg x 1
3 x 55kg x 1
2nd single was very tough but the last was super easy. Must be my inconsistent form.
Floor Press
5 x 60kg x 10
Way harder than I imagined, but felt good.
HS Pullover
5 x 60kg x 10
Really really nice. That’s probably the best I’ve ever felt my back.
HS High Row
2 x 40kg x 10
3 x 50kg x 10
Top-Half Victory Pose
5 x 7kg x 10
Reverse Pec Dec
5 x “50” x 10
Arms
Rope Pushdown
“20” x 12
“30” x 12
5 x “40” x 10
Throat Press
4 x 50lbs x 10
50lbs x 12
Moar weight.
DB OH Extensions
5 x 22kg x 10
Rope Curl
“20” x 10
“30” x 10
5 x “45” x 10
Seated Preacher Curl
5 x 50lbs x 10
Hercules Curl
5 x “15” x 10
Mirin’ your bro arm day!
[quote]phlegms wrote:
Mirin’ your bro arm day! [/quote]
It was extremely broish 4tehpumpz.
Back from Spain.
Cycle 3 Week 1 DL
Deadlift
50kg x 5
80kg x 5
110kg x 5
122.5kg x 3
140kg x 3
160kg x 3 PR 353 lbs
170kg x 1
175kg x 1
The singles were extremely slow. I’ll have to get a video the next time since I’m quite sure my setup sucks. Especially after h4m’s comments about Aqua’s setup. That would also help explain why I’m so incredibly slow off the floor.
Front Squat
20kg x 8
50kg x 8
80kg x 5
100kg x 3
110kg x 3
120kg x 3 PR 265 lbs
50kg x 25
Pretty sweet. Clean grip felt great.
Single Leg Glute Bridge
bw x 8
20kg x 8
2 x 30kg x 8
Leg Raises
2 x bw x 10
bw x 12
2 x bw x 12
Seated Calf Raises
50kg x 15
2 x 50kg x 12
40kg x 12
Last set with a “5 second” negative and stretch (probably more like 2-3 seconds)
My deadlift is pretty bad at the moment but it was a good workout nonetheless.
It was great to be back in the gym after a week where singing karaoke was the hardest thing I did.
Solid gains after a solid chunk of time off, looks like gains bro!
Thanks buddy.
Cycle 3 Week 1 Bench
Bench Press
20kg x 8
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
100kg x 1
No pressing power at all.
Incline Bench
50kg x 12
60kg x 8
2 x 60kg x 6
Pull Ups
2 x bw x 5
bw x 4
All bicep today.
Rack Chins
bw x 9
bw x 8
A bit better but still pretty bad.
HS Pullover
60kg x 10
70kg x 10
80kg x 9
60kg x 10
60kg x 9
So glad my gym bought this. It’s the only exercise where I really feel my back working.
Lateral Raises
8kg x 10
10kg x 10
2 x 12kg x 10
8kg x 15
Smith Shrugs
60kg x 15
90kg x 12
110kg x 12
130kg x 12
Not a good workout but at least I hit the planned weights.
Tomorrow will be the first exam of this semester. It’s in growth, international trade and game theory. Should hopefully work out all right.