6
Legs today. Everything in on KG.
Seated Hamstring curls
4 warm up sets
65x12
75x8
65x12
60x12, followed by 20 partials
SLDL
3 warm up sets
100x12
120x12x3, didn;t really feel them well, anywhere. Will lower the weight next time and focus on pulling with my hammies.
Smith front squats
1 warm up
20kgx10x2
40kgx6, gassed out
Walking lunges
18kg per arm, 10 reps per leg x3. This is an awesome exercise.
Leg extension
65x15
75x15, then 5 partials. Way to painful to do any more. Kept my wauds streched for a minute or so.
DONE. Good workout today. Another trainer in my gym told me my legs are way too big, when do I plan to get them? I told that atm, they are 67-68cm(maybe they are more, I don’t know). At about 80, I am going to be ok. She looked at me straingly.
[quote]niksamaras wrote:
Walking lunges
18kg per arm, 10 reps per leg x3. This is an awesome exercise.
[/quote]
Yer I love these… planning to do the same today using 20kg dBs to finish of my leg workout. Im at a commercial gym and I get strangee looks while I do these. Seriously, whats so strange about walking lunges?
tweet
30/3/12 Chest
Incline BB press
3 warm ups
3 sets of 10-12
Incline DB press
2 warm ups
3 sets of 10-12
Incline flyes
3 sets of 12
Crossover
3 sets of 12
Crossover from low pulleys
3 sets of 12
I am one lazy son of a bitch, so I didn’t right the weights today. Was done in about 20 minutes.
31/3/12
I went back to my hometown for the weekend, spend all my time drinking and smoking. I went to the gym with a friend and we did some power cleans and jerks up to 100kg, some power snatches up to 70kg, front squat up to 100x3 and low back squat up to 160kg. Everything felt fine and good, despite having slept only 2 hours the night before. My life is bro at the moment.
Your home town is a village?
tweet
[quote]theBird wrote:
Your home town is a village?
tweet[/quote]
Something like that, it has to total of 7000 population within the city, and about 45 thousand in the whole region.
[quote]niksamaras wrote:
[quote]theBird wrote:
[quote]niksamaras wrote:
But, since I am out of my mind sometimes, I went out partying in Saturday, went home home at 7:30AM, grabbed my stuff, a coffe, and went to the stadium… So at that point, I was awake for about 28 hours straight… I landed on my back (don’t ask me how, I don’t know how the hell I did half a backflip)…, my left tibialis anterior had cramped up really bad, my right SI joint hurt like a motherfucker, and even walking was painfull… REALLY tight… having pains EVERYWHERE in my lower body. Shit, 96kg is way too much for a long jumper…LOL![/quote]
You are one crazy mofo.
tweet[/quote]
I am known for being fast and strong, not sane (to paraphrase Vincent Dizenzo, I believe)
[/quote]
keep blasting! ;))
[quote]niksamaras wrote:
[quote]theBird wrote:
Your home town is a village?
tweet[/quote]
Something like that, it has to total of 7000 population within the city, and about 45 thousand in the whole region.[/quote]
My family comes from a village in Croatia.
Best food. Best wine.
tweet
[quote]theBird wrote:
[quote]niksamaras wrote:
[quote]theBird wrote:
Your home town is a village?
tweet[/quote]
Something like that, it has to total of 7000 population within the city, and about 45 thousand in the whole region.[/quote]
My family comes from a village in Croatia.
Best food. Best wine.
tweet[/quote]
I am not much of an eater but damn, I drink like an ox LOL. When do you plan visiting Croatia?
3/4/12 Back and biceps
Really pissed off. My sister forgot to give my father my gym back to bring it to me to wrkout after work, so I had to workout in my work clothes. For some reason, that pissed the leaving hell out of me. I started shouting in the middle of the street. I am still pretty angry even though it happened 3 hours ago. Fuck that shit. SInce I was angry out of my fucking mind, I don’t remember sets or reps, I just know the reps were high, around 15, and set 3-4 per exercise.
Technogym pulldowns
Cable pullsdowns
V pulldowns
Close grip cable rows
BD hammer curls,2 sets
Cable curls
Cable curls with rope,1 set 1 drop set
rear delt flyes
4/4/12 Chest delt triceps
Incline BB press
3 set of 10-12
Incline DB flyes
3 sets of 12
Crossover
3 set of 12
DB seated press
3 sets of 12
Side laterals
2 sets of 10-12, one of 15
Tricep extensions with rope
3 sets of 12
CG bench press
3 sets of 12
These left me incredibly pumped.
[quote]niksamaras wrote:
I am not much of an eater but damn, I drink like an ox LOL. When do you plan visiting Croatia?
[/quote]
Not too sure. Busy with work in Australia at the moment.
Go easy on your sister. You should of taken your gym bag in the first place.
tweet
[quote]theBird wrote:
[quote]niksamaras wrote:
I am not much of an eater but damn, I drink like an ox LOL. When do you plan visiting Croatia?
[/quote]
Not too sure. Busy with work in Australia at the moment.
Go easy on your sister. You should of taken your gym bag in the first place.
tweet[/quote]
Well today, I told her that I have put my alarm clock, but just in case that I won’t hear, she should wake me up in order to go to work. Guess what? SHE FUCKING FORGOT IT! Damn! This shit is driving me crazy. She better change that attitude because shortly I will begin to “ride my bicycle”(Zyzz FTW), and shit are going to get really bad.
5/4/12 Leg day Bored as fuck for some reason. Damn, something is really going wrong with me. I have become short tempered, without patience and sweating like apig for no reason, when others are called. I am going to have some blood testing done any way, so if anything is wrong it should show. Also, a general check up should be good.
Anyhow, the training was: Seated leg curls, pyramiding in weight and getting to a tough 10, then 20 partials Squats, up to 80kg for 10 without lockout, at this point I am so angry I could kill somebody Leg extensions, pyramiding in weight up to a tough 10. Also, my boss at work today got insanely mad at me, because I was talking with a customer for 15 minutes, while there was people waiting in the reception. That was my fault. But don’t threaten me that you will fire me, because next time you will have a really bad surprise waiting you.
Sometimes when I get angry I have to remind myself to slow down. Go to yoga, concentrate on your breathing, look at the positive things in your life, get back to basics, appreciate that your healthy and fortunate enough to be lifting heavy ass weight.
Sometimes its good to change things up when you are angry… take a day off, go for a walk along the beach or drink a bottle of red with a cheat meal and an early night in bed.
Uncle Bird.
tweet
7/4/2012
Spend 4 hours lifting, sprinting, jumping and tumbling with my track and field coach. Damn, it was fun! I am waiting for next saturday when some friends of ours will join us. It should be fun!
9/4/12 Back to the grind
Switched to 5x5, but because I am a weak bitch now, did 3x5.
Squat 150kgxx5x3
Bench 90kgx5x3
BB row from the floor 100kgx5x3
DB curls 16kgx8
Abs, 2 sets of 8
Nice workout, I have missed lifting heavy weights. My stregth sucks right now, but hopefully the extra upper back strength and the general mass I have gained will give more strength in the long run.
11/4/12
Squat 155kgx5x3, much easier than the last workout. My body starts to remember how to squat.
Deadlift 170kgx5, really easy
Military press 50kgx5x3, good
Pulls ups 6kgx5x3, easy
Triceps 2x8 with a medium weight
That is all. Awesome workout, with some minor back pain, but it is normal after such a long time off heavy weights. Some ham streching fixed the issue.
13/4/12
Today I was supposed to workout, but since here in Greece everyone is looking for an excuse to close their businesses for a few days, no gym is open to day. Hopefully tomorrow I will find a gym to workout, since my regural will be closed. Today I did some hip mobility, streching and SMR on my piriformis, since they got all jacked up from the squatting. Feeling a ton better.