shoulders back day
incline bench 70kg (5,5,5,4,4) 60kgx6
db shrugs 26x5, 36x5, 44x30,20,25
rear db raises 10kg: 20,15,10
lat pull down: 5x10
seated row: 3x15
preacher curl: 1 green (5), 1.5green (6), 1.25green(6), 1green (15,8,6)
jersey shore workout day with mike mo carley
floor press 85kg (5x5)
strip set JERSEY SHORE “PUMP STYLE” 80kg x 7
60kg x7
40x12
DB BENCH
22x5, 26x5, 32x5, 40x7, 44x grip failure, 44x3
dips x 60 few sets
mike mo carley preacher curl strip sets with the machine
back shit quick sesh
lat pulldowns 7x10
seated row 5x15
db curl 4x10
preacher curl 5x10
end
shoulders shit
incline bench
70kg (5x5)
db shrugs 44kg (30,20,15)
push press
50x5, 60kg (5,5,7)
chins (40)
chin up bar holds x 30seconds x 4
bench
87.5kg (5x5) feet on bench
60kg x 18
dips x 60
db bench 24kg (5x10)
back bis
lat pull down 5x10
seated row 5x10
db row 40kg x 40 , 30 , 15
mike mo carley drop set preacher machine
shoulders
incline bench 70kg x 5, 75kgx3, 80kg x 3, 70kgx5, 60kgx10
db shrugs 26x10, 30x10, 40x10, 50x20, 40kgx 20, 15
db lat raises 12kg 3x10
chinups 50
back
db rows 45x30, 10, 10
chinups/pullups 50
bench day
bench 90kg (5x5)
db bench 30x10, 40x5
dips 100
throwing ball against wall with bod…
VERY BABY WEIGHT SQUATS
foam rolling, stretching
being called a phaggot for stretching by irishmarc
being kicked out of the St.Leo’s gym by Mr. ‘‘All Germans are Fascists’’ Cr***** for not having someone supervise us like we’re a bunch of fucking 2 year old infants at pre-school
front squats downstairs
40x10, 10, 50x8,8
moved upstairs cos the rack was fucking shit
50x8, 50x8, 60x3, 65x3, 70x3, 3, 75x3, 80x3,3
ONE ARM CLEANS AND JERKS in between for funsies
40kg x 1, 1
50kg x 1 (no jerk)
bench
92kg (5,5,5,5,3)
dips: 100
db incline bench 30kg (4,4,4,4,4)
tri pushdowns
back n bis
chinups (not strict) 24, 12, 9, 7
preacher curls 17.5 each side for 5, 12.5 each side for 15
seated row machine 85kg x 5, drop sets 8-10 reps
db lat raises 14kg. 3x12
legs first time ages
testing back/sciatic pain out. see how feel tomorrow
front squat 50x5, 60x5, 70x3, 80(5x5), 60x10
random leg machine things
leg press machine
attempt at using rock climbing wall = fail
shoulders today. gym 4 times in 5 days, back not feeling too damn bad taking it each day at a time
db seated shoulder press
22kgx5, 28kgx5 32kg (5,5,5) 22kg (10,14)
db shrugs
44kgx 30,15
db lat raises
16kg (3x10)
face pulls
3x10
machine shoulder press
playing around, max x 5, drop sets
chinup iso holds
So damn weak bench day
benching (usual warm up shit)
40x8, 60x5, 70x5, 80x3, 92x 5,5,5,5,4 (fucking raging at last one)
75kg x 9
incline bench
22kg (3x10)
dips: 50
random bodybuilding tricep exercises with farbod
about to go nail some sausages, steak and pasta
back shit
chinups 55 (25,10,10,10)
preacher curls 2 greens (5), 1.25 greens (15), 1 green (10)
farmers walks 40kg’s (walking around cse 2 sets)
seated row machine 5x10
chins 50
[quote]yusef wrote:
25 chins lolwtf
What are the numbers after ‘greens’?[/quote]
Numbers are reps for that set my friend. CHins weren’t STRICT but nearly all way down and had my chin/nose touching bar.
SHOULDERS DAY:
Seated Overhead Press (tried these by keeping legs in air so didn’t use lowerback)
40x10, 50x5, 60x3, 70x4, 65x5,4,3 50x14
db lat raise 16kg (3x10)
db shrugs 46kg (30,20)
db iso hold 46kg (1 minute)
machine overhead press machine max x 5 then 3x10 lower weight
So damn skinny leg day
Front squats
40x10,50x5, 60x5, 70x5, 82 (5x5), 62 x 10
C how I feel tomorrow back wise.
Leg curl: finally worked the damn machine, didn’t feel that damn good pressing against my knees.
5x10
2 sessions in4 weeks due to exams, weather, flight delays, travelling all over the world, jetlag, illness and nights on pish
Member of fitness first Melbourne for one week
Bench day new years eve 42 degrees outside
90kg (3x5)
70kg x 10
Dips 50
Superset
Chins 50
Aussie BBQ PWO
2/1/11
Squats
Bodybuilder front squats style
(not much rehab 4 weeks back feeling great tho)
40x5,50x5,60x5,70x5
85(5,5,5,5,8) *some bad form towards end need to watch back)
60kg (10,10)
Playing around calf machine over. Legs too tired. PWO can V carton pre mixed protein shake can buy in 7/11 just like in US
Shoulders
Standing barbell press
60 (4x5)
Push press 60 (1x8)
Db shrugs
45x30, 15
Db lat raises
15kg (3x8)
Chins
50
Machine shoulder press
3x10
Bench day
Bench 90kg (5,5,5,4,3) 70kg x 10
Seated machine rows 5x10
Db bench (25kg) 3x10
Dips 20