[quote]spar4tee wrote:
Never despair man. Things WILL improve in due time. Just keep on.[/quote]
Thanks man for the support.
[quote]theBird wrote:
I remember my first love when I was 20. I have lost many tears.
Never.
Again.
To became a real man your heart must be broken. Your heart is now broken NikSamaras. Your about to became a real man.
Your about to grow your wings.
Uncle Bird.
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Well, it has been broken for the last 13 months, so it sucks badly.
nvm
Back at posting (kind of). Spent a couple of months bodybuilding as you already know, gained some size, got bored of not lifting heavy, got back into it for the last 3 weeks. As of now, PR’s are:
Squat 200kgx5, 210kgx3( left a rep in the tank)
Deadlift 220kgx6
Bench 120kgx5
Military press 80x4, but I will press in 2-3 weeks again, because my left shoulder just can;t handle overhead pressing.
On Monday I deadlift or front squat from pins just 2’’ below parallel (from now on, I will probably only front squat because the gym owner in the gym I go to sucks big hairy cock) and back work, on tuesday I do my shoulder and close grip bench, on thursay my squat and abs, on wednesday my bench press, chest and triceps. I sprint once a week, on wednesday or saturday with my track and field team. Current BW 98kg.
Today, 1/10/12
Front squat from low pins:
barxsome
40kgx8
60kgx5
80kgx4
100kgx2
120kgx3, shit this was hard as fuck. I suck at front squatting.
Pull ups
10 sets of 5, I am going to work towards a 10 sets of 10, hopefully before christmas.
Close grip cable rows
55kgx10x4, easy as fuck.
Machine curls
5 sets of 8-15 reps
Hammer curls
2 sets of 12
That’s all. Considering I am sick and with a fever, it was a decent workout.
2/10/12
Close grip bench press
workep up to
100kgx5
105kgx5
110kgx5
Each rep was paused for a second. Even the 110kg felt easy. I will see how the wider grip will feel on friday, I will decide which grip I am going to keep, because I feel strong as fuck with my close grip.
Cable pushdowns
4 sets of 8, increasing weight
Side laterals, 5 or 6 set of 6.
Seated DB cleans, 4 sets of 8
That’s all. Feeling better.
Pull-ups, 10x10.
Ill race you to it. How much rest between each set?
Are you mad already bro?
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[quote]theBird wrote:
Pull-ups, 10x10.
Ill race you to it. How much rest between each set?
Are you mad already bro?
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In less that 20 minutes. Well, I am going to go for that 10x10 in about 6 weeks. On a side not, I got sore as fuck by that 10x5. Mad is my middle name bro!
4/10/12
Since I started lifting heavy again, my lower back has been a mess.Pre workout streching and mobility work help to alleviate the pain and squat, but I still have some minor pain. I celebrated my pain with a squat PR.
Squat
barxsome
60kg8
80kgx5
100kgx5
130kgx3
160kgx1
190kgx1
215kgx3, pain only when ascending from the bottom. I might have some minor tuck in the bottom. Time to stretch the hell out of those hammies again.
Abs, different exercises, 8 sets total of 10.
That’s all.
5/10/12
Bench press medium grip (probably the grip I am going to keep)
barxsome
40kgx8
60kgx5
80kgx3
100kgx2
125kgx4, another PR. I am in awesome mode.
130kgx1 paused, misgrooved it and went towards my feet, I flared my elbows and it went right to lockout. Did not retake it.
Some messing with banded bench press, after watching a clint darden’s video.
Pull ups
5x6 and 5x5 in less than 12 minutes. I am going to be sore tomorrow.
DB raises
3x8 light sets
cable curls SS Tricep pushdowns
3 sets of 10 each, medium weights
Done. Decent workout in just over an hour long.
9/10/12
Went to the stadium, did some sprints, then went to the gym and did:
Pull ups
10 sets of 6 in 15 minutes, because I was also spotting my sister while she squatted. I could have done them in 13 minutes or so.
Cable rows close grip
65kgx10
70kgx10
75kgx10
80kgx10
DB curls
3 sets of 8
Machine curls
3 sets of 8
Read delts
3 sets of 15, one set of 20
Cable pullovers
2 sets of 10
Decent workout today.
Good work. Good to see you get back into sprinting.
How many sets, how far and what is your resting period with the sprints?
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[quote]theBird wrote:
Good work. Good to see you get back into sprinting.
How many sets, how far and what is your resting period with the sprints?
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I don’t even care LOL. Seriously though, I just warm up, do a couple of 10-20 yard sprints, and then do 3-5 all out 30-50 yard sprints, depending on how I feel. I just do them because I like the way max effort sprinting feels, and because the girls in the track and field team are HOT!
9/10/12
Military press
barxsome
40kgx5
60kgx3
70kgx5x2, fairly easy.
Close grip bench
40kgx8
60kgx5
80kgx3
100kgx1
112,5kgx6, PR. Benching twice a week looks like is paying.
Side laterals
3 sets of 8
Pushdowns
3 sets of 8
Done.
nvm
12/10/12
Didn’t do the workout yesterday, because I was like shit. Squatted today.
Squats
barxsome
60kgxsome
60kgxsome
100kgx5
140kgx3
160kgx2
180kgx1
200kgx1
220kgx3, PR. I have probably one more rep in me. I tightened my belt a little bit more and I actually felt like a million dollars. I am going to keep it this tight.
That’s all. Squat and leave.
15/10/12 Back
Pulls ups
5 sets of 7, 5 sets of 6, in 15 minutes.
Neutral grip cable rows
70kgx8x4
DB rows
42kg(I think)x15x1
Machine curls
5 sets of 8
DB curls
3 sets of 10
hammer curls
3 sets of 10
Rear delts
2 sets of 15
Done. Got a great pump on and left.
What do you do for rear delts?
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[quote]theBird wrote:
What do you do for rear delts?
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Dumbell rear delt flyes. Nothing fancy.
[quote]niksamaras wrote:
[quote]theBird wrote:
What do you do for rear delts?
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Dumbell rear delt flyes. Nothing fancy.[/quote]
Do you do them standing or lying on a bench? If on a bench, does it have any incline to it?
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[quote]theBird wrote:
[quote]niksamaras wrote:
[quote]theBird wrote:
What do you do for rear delts?
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Dumbell rear delt flyes. Nothing fancy.[/quote]
Do you do them standing or lying on a bench? If on a bench, does it have any incline to it?
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Seated, while I am “kissing” my knees and the dumbells are behind my legs. My hands are not looking each other, they are facing back.