EVO: Back/Hams
A bunch of stuff to warmup with…
Trap-bar Deads
1p x 8
2p x 5
3p x 5
4p x 3
5p x 2
5p + 2chains x 1
5p + 4chains x 1
5p + 6chains x 1
the 1st set of chains was about 8kgs each, the 2nd around 6kgs each and the last set I’m not sure about. Total weight off the floor was around 252kgs or something I think.
Single Arm BB Rows
Bar x 12
40kgs x 5
45kgs x 5
50kgs x 3
55kgs x 3
Cable Face Pulls
?? x 12
?? x 12
Ahhh, whatever these were they were awesome.
BW x 8
BW x 8
Band Pull-throughs
x25
Was a seriously great session! really fun and was nice to start deadlifting again!
EDIT: Oh and morning weight was 100.1kgs! Both on my scale and on EVO’s scale after the sesh. Water weight yea, but good to know I didn’t pick up weight over the last 2 weeks.
Jirrrrrrrrreeeee dude 100kg already… Damn son fuck yeah!!!
Your gonna be a shredded 95kg I can see it happening bro!
Feels good to be back as well man, trained at century today, some weird ass machines but also some machines I just wanted to steal right there and then to take back to us!
Ughhh got EVO tomorrow… one week off is gonna make a hell of a difference, I know im gonna come close to puking, I can just feel it! haha!
maybe i should come and watch be4 i go and get more drips placed in me…
[quote]Diluted56 wrote:
Your gonna be a shredded 95kg I can see it happening bro!
[/quote]
Yoh I hope so…
[quote]Diluted56 wrote:
Feels good to be back as well man, trained at century today, some weird ass machines but also some machines I just wanted to steal right there and then to take back to us!
[/quote]
Haha we should do a heist and gaps some! Is it that where you were coming back from when we crossed each other at the robot?
[quote]Diluted56 wrote:
Ughhh got EVO tomorrow… one week off is gonna make a hell of a difference, I know im gonna come close to puking, I can just feel it! haha![/quote]
Its not an EVO session until someone pukes!
[quote]RippedRooster wrote:
maybe i should come and watch be4 i go and get more drips placed in me…[/quote]
falling apart…
I didn’t really get to do what I wanted for pecs today because the cable station was always taken. Pretty damn intense workout though! Felt like my muscles were going to explode!!!
Incline DB Flyes
14kgs x 12
16kgs x 12
18kgs x 12
25kgs x 12
32kgs x 13
Flat DB Press
40kgs x 10
40kgs x 6
Seated Machine Press (regular grip SS with hammer grip)
75kgs x 10 - 50kgs x 8
60kgs x 10 - 35kgs x 10
Incline BB Press - wide grip
60kgs x 12
70kgs x 8
Seated DB Curls (not alt.)
14kgs x 12
16kgs x 12
18kgs x 10, 3, 2
DB Preacher Curls
14kgs x 8
16kgs x 8
18kgs x 8
Reverse EZ Curls
25kgs x ??
25kgs x ??
Superman Curls
5kgs x 25
5kgs x 25
Abs
Forgot to do calves! arghh!!!
Looking forward to another week of training! Hopefully reach 99 by Sunday!! Won’t TOUCH any booze except for Thursday night and that night only! Tomorrow is Tris/Delts but what I’m really looking forward to is EVO Tuesday! DEADLIFTS!!!
lol does thursday have the tigers mark on it now?
oh oh! grapplers press with dumbells = kak and kak stupid
[quote]RippedRooster wrote:
oh oh! grapplers press with dumbells = kak and kak stupid[/quote]
lol how so?
Damn, I guess there are some stupid ass people out there! who also happen to be some of the top powerlifters in the world 
Bar grapplers press is cool… with dumbelss not so much! no ways i could do it with 30s… struggled with 25s
i have no idea what move you guys are talking about lol!
[quote]RippedRooster wrote:
Bar grapplers press is cool… with dumbelss not so much! no ways i could do it with 30s… struggled with 25s[/quote]
Its VERY possible we may be talking about two different exercises.
[quote]Diluted56 wrote:
i have no idea what move you guys are talking about lol![/quote]
The grapplers press I’m thinking of is basically a hammer floor press. The original is done with two O-Bars (set up like old school t-bar rows), you put plates on and hammer press off the floor. Then theres the DB version, which we’ve done before and Roos tried but clearly failed at lol.
ahhh fml barry… totaly different things… just try this 2 day with 25kg dumbells…
http://train.elitefts.com/exercise-index/barbell/swiss-bar-grappler-press/
u fail at know what ur exercise is called!! PWNED
[quote]RippedRooster wrote:
ahhh fml barry… totaly different things… just try this 2 day with 25kg dumbells…
http://train.elitefts.com/exercise-index/barbell/swiss-bar-grappler-press/[/quote]
Hahahahahahahahahah!! Yea I can definitely see that being pretty weird with DBs lol!
This is what I was thinking of:
Tris/Delts
CG Bench Press
40kgs x 15
40kgs x 12
60kgs x 10
80kgs x 5
100kgs x 5
110kgs x 6
Dead-stop Floor Skullz
30kgs x 12
40kgs x 10
45kgs x 9,2,1
Machine Dips
??
??
DB Laterals
8kgs x 12
10kgs x 12
12kgs x 12
Cable Station Laterals
5kgs x 12
5kgs x 12
Hanging Knee Raise
Incline Rope Sit-ups
Med Ball Ab Routine
Iced Latte
EDIT: Its been a pretty strict day today as far as the diet goes. Its actually been a low carb day and I can really feel it lol. Energy levels are pretty low right now but its all good. 95 by new years!!! I realize theres only 4 weeks left but if I can manage 1.5 for 2 of the weeks then I’m good! Its possible…
Morning weight is 99.8kgs
Klap some heavy ass weights today at EVO and then possibly go cycling around the estate later this evening. 99 by Sunday!!!
EVO
Regular Deadlifts
1p x 8
2p x 8
3p x 5
4p x 3
200kgs x 3
200kgs + chains x 1
200kgs x more chains x 1 - this final set came to around 205 off the floor and 220-225 up top.
3 rounds of: —> not really a superset. About 30s between each movement.
KB Swings x 15
Prowler Pull-throughs x 1length
Cable Face Pulls (TP) x 15
TRX Band Rows x 15
I weighed myself right after my shower and came to 99.4kgs on the EVO scale. I drank two bottles of water before showering so yea… well on my way to 99 by Sunday!!
