Dat is teh secksx . . . . whey secks
[quote]ashylarryku wrote:
Dat is teh secksx . . . . whey secks[/quote]
I’d hit it (all homo)
[quote]Consul wrote:
[quote]ashylarryku wrote:
Dat is teh secksx . . . . whey secks[/quote]
I’d hit it (all homo)
[/quote]
Haha
I’m thinking about asking my dad if I can have them but I’m probably too big of a pussy to wear them in the gym.
I also realize I could really use a tan.
[quote]samoth2 wrote:
[quote]Consul wrote:
[quote]ashylarryku wrote:
Dat is teh secksx . . . . whey secks[/quote]
I’d hit it (all homo)
[/quote]
Haha
I’m thinking about asking my dad if I can have them but I’m probably too big of a pussy to wear them in the gym.
I also realize I could really use a tan.[/quote]
Dude, I’m so pale, I terrify vampires.
You must wear them to the gym and record a video of you lifting in them. This is your challenge.
Sheiko 29 W2D1
A) Squat
90kg x 5
107.5kg x 4
2 x 125kg x 3
5 x 142.5kg x 2
B) Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
5 x 87.5kg x 3
C) Cable Crossover
5 x 10
D) Push Ups
5 x 10
E) Front Squat
2 x 80kg x 3
2 x 97.5kg x 3
4 x 107.5kg x 2
F) Good Mornings
5 x 5
Form felt off on the big lifts since it’s been a few days since doing them. I’m usually not a fan of GMs but they seemed decent today, so I’ll keep doing those to try and get the proper feel. I did them from pins at bellybutton height.
Sheiko 29 W2D3
A) Sumo Deads
97.5kg x 3
117.5kg x 3
2 x 137.5kg x 3
4 x 147.5kg x 2
B) CG Bench
55kg x 6
2 x 65kg x 6
4 x 70kg x 6
C) Pec Dec
5 x 10
D) Rack Pulls
107.5kg x 4
127.5kg x 4
2 x 147.5kg x 4
4 x 157.5kg x 4
E) Walking Lunges
bw x 100
Didn’t pause the deadlifts today. The rack pulls were done conventional style so that was all back compared to sumo style where it’s all glutes. It was pretty rough.
The lunges were just to get some blood flowing.
Tomorrow will be squats/bench/squats.
Sheiko 29 W2D5
A) Squat
90kg x 5
107.5kg x 4
2 x 125kg x 3
5 x 142.5kg x 2
B) Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
2 x 87.5kg x 2
2 x 82.5kg x 2
70kg x 5
60kg x 7
C) Pec Dec
5 x 10
D) Squat
90kg x 5
2 x 107.5kg x 5
4 x 125kg x 4
E) Good Mornings
5 x 5
That the third full body session in three days. How come my CNS hasn’t imploded yet?
Most was pretty easy today. I wouldn’t call the squats fast but they were smooth. The back off sets on bench were done as a dropset.
After squatting
Another one
Inb4 DYEL
Support Training
A) OH Press
42.5kg x 5
47.5kg x 5
55kg x 7
B) Cable Rear Delt
3 x “10” x 30
C) Lateral Raises
11kg x 10
10kg x 12
10kg x 10 + 10 partials drop
6kg x 5 + 10 partials
D) DB Rows
30kg x 5
2 x 90lbs x 8
30kg x 12
E) NG Pulldown
80kg x 6
65kg x 10
F) Stretchers/NG Pulldown
3 x “35” x 10/12
G) BB Curl
20kg x 10
40kg x 5
20kg x 15
2 x 20kg x 12
H) Calf Raises
“100” x 12
“120” x 12
“140” x 12
“160” x 10 drop
“120” x 8 drop
“70” x 8
Pleased with the pressing today considering that I’ve been benching three days in a row. The other shoulder work was good as well. Back was pretty mixed as always. The rows felt good on the left side but not that good on the right side.
I’ll begin week 3 tomorrow which is squatting twice again.
Now Premier League gogogogogogo Arsenal!
Sheiko 29 W3D1
A) Squat
97.5kg x 5
115kg x 4
2 x 132.5kg x 3
4 x 152.5kg x 2
B) Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
6 x 87.5kg x 3
C) Pec Dec
5 x 10
D) Push Ups
5 x 10
E) Squat
90kg x 3
107.5kg x 3
125kg x 3
4 x 142.5kg x 3
F) Back Raise
bw x 20
With today that’s 6 rounds of squatting in 5 days, but it was still feeling really smooth. Definitely feels smoother than when I was squatting once a week. I used a belt on the last 3 doubles.
PWO I went to McDonald’s and got 20 McNuggets and a McFlurry, it’s a shame it’s so expensive in Denmark. I had to pay more than $10 for that.
Sheiko 29 W3D3
A) Deficit Sumo DL
2 x 97.5kg x 3
2 x 117.5kg x 3
4 x 127.5kg x 3
B) CG Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
3 x 87.5kg x 2
2 x 92.5kg x 2
2 x 87.5kg x 3
C) Cable Crossover
5 x 10
D) Rack Pull
117.5kg x 4
2 x 137.5kg x 4
2 x 157.5kg x 3
3 x 177.5kg x 2
E) Walking Lunges
bw x 120
The deficit deads were very easy, although there sure is a long way to the floor. The benching was easy as well, even though I’m not as stable with a close grip. The rack pull setup is pretty weird so it only felt good when the weight was light. The last few sets was probably the ugliest thing you’ll ever see in a gym. I might just do what Ben Rice does and do full range deadlifts instead in the future.
Sheiko 29 W3D5
A) Squat
90kg x 5
107.5kg x 4
2 x 125kg x 3
4 x 142.5kg x 3
142.5kg x 6 PR I guess
B) Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
5 x 87.5kg x 3
87.5kg x 6
Eating and sleeping the last two days has been sub-par because of drinking + hangovers. The triples were obviously very easy. For some reason the belt didn’t want to stay in the proper position on squatting. Probably because I didn’t have breakfast so it was a bit too big. Didn’t feel like doing assistance. I’m looking forward to getting back to school and a regular schedule again.
Sheiko 29 W4D1
A) Squats
90kg x 5
107.5kg x 4
2 x 125kg x 3
5 x 142.5kg x 3
B) Bench
60kg x 5
70kg x 5
5 x 82.5kg x 4
C) Pec Dec
5 x 10
D) Dips
3 x +20kg x 8
bw x 5
bw x 6
E) Front Squat
2 x 72.5kg x 5
2 x 90kg x 4
3 x 107.5kg x 3
F) Good Mornings
5 x 5ish
Squatting and benching was very easy. I used a belt for both and I actually liked it on bench as well since it reminded me to push out my belly. On dips my triceps totally died after a grinder on the last weighted set.
I started the front squats with a cross-grip but went over to clean-grip, since the other seemed to annoy my bicep. I tried to setup the good mornings with bands in front so that was pretty weird. Didn’t like it.
Sheiko 29 W4D3
A) Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
2 x 87.5kg x 3
3 x 92.5kg x 2
B) Sumo Deadlift
97.5kg x 3
117.5kg x 3
2 x 137.5kg x 3
2 x 157.5kg x 3
3 x 167.5kg x 2
3 x 157.5kg x 2
C) CG Bench
55kg x 5
65kg x 5
4 x 77.5kg x 5
D) Cable Crossover
5 x 10
Everything was ridiculously easy today. I’m really liking the belt when benching.
Did back and calves yesterday but the site was down when I tried to log it. My lats are decently sore today which doesn’t happen very often.
Sheiko 29 W4D5
A) Squat
90kg x 5
107.5kg x 4
2 x 125kg x 3
6 x 142.5kg x 3 Vid
B) Bench
55kg x 6
65kg x 5
2 x 77.5kg x 4
2 x 87.5kg x 3
2 x 92.5kg x 2 Vid
2 x 87.5kg x 3 drop
77.5kg x 4 drop
65kg x 6 drop
55kg x 8
C) Incline DB Fly
5 x 10kg x 10
D) Dips
5 x bw x 8
E) Back Raise
5 x bw x 15
F) Ab Pulldown
“70” x 10
2 x “80” x 10
Squat felt a little of but still quite manageable. No problem on benching at all. I kept the pauses on the extra work to 45s so it was harder than it looks on paper.
Video (with a surprise for Justice)
Shoulders + arms
A) OH Press
42.5kg x 5
47.5kg x 5
55kg x 5
B) Rear Delt Cable
“15” x 15
“20” x 8
“15” x 12
“10” x 20
C) DB Laterals
5 x 8kg x 12
D) Six-Ways
3 x 3kg x 8 → Seated Lateral 3kg x 15
E) V-Grip Pushdown
“60” x 10
“70” x 8
“80” x 7 drop
“50” x 7 drop
“30” x 7
F) OH Cable Extensions
“30” x 15
2 x “30” x 12 drop
“20” x 8 drop
“10” x 10
G) Bench Dips
bw x 56 in 3 sets
F) Simultaneous Hammer Curl
12kg x 12
2 x 16kg x 10
12kg x 10
G) Preacher Machine
“25” x 7
2 x “20” x 10
H) BB Curl
bar x 47 in 3 sets
I think I went a little overboard today but oh well. It was good fun.
37 W1D1
A) Bench
57.5kg x 5
2 x 67.5kg x 4
2 x 80kg x 3
5 x 85kg x 3
B) Squat
90kg x 5
2 x 110kg x 5
5 x 127.5kg x 5
C) Cable Crossover
5 x 10
D) CG Bench
57.5kg x 6
2 x 67.5kg x 6
4 x 72.5kg x 6
E) Back Raise
5 x bw x 15
Benching was easy as normally. Squatting was way harder than it should have been though, it just felt off today.
I got the sexual if you got the chocolate
[quote]spar4tee wrote:
I got the sexual if you got the chocolate[/quote]
Not quite sure how I feel about that tbh.