Yesterday:
Chest/Bis - kak fast session! was running from exercise to exercise!
Incline DB Flyes
14kgs x 15
14kgs x 15
18kgs x 15
25kgs x 15
32kgs x 15
Seated Machine Press SS Hammer Grip
70kgs x 12/40kgs x 10
70kgs x 8/40kgs x 6
Incline BB Press
60kgs x 10
80kgs x 10
Squat Rack Curls
Bar x 15
30kgs x 10
40kgs x 6
60kgs x 7
DB Preacher Curls
14kgs x 8
16kgs x 8
18kgs x 8
20kgs x 8
Standing EZ CG Preacher Curls
20kgs x 10
25kgs x 12
25kgs x 10
25kgs x 8
Single Arm Cable Curls (BP)
20kgs x 8
25kgs x 8
30kgs x 8
35kgs x 8
Seated DB Curls - pump set
10kgs x 20
10kgs x 16
10kgs x 10
Today:
Some jogging, dune running, sprints etc. Good workout…
Squat Rack Curls
Bar x 15
Bar x 15
30kgs x 5
40kgs x 5
60kgs x 9 <— BOOM!!!
DB Preacher Curls
15kgs x 8
20kgs x 8
23kgs x 6
CG EZbar Stadning Preacher Curls
25kgs x 10
30kgs x 10
35kgs x 10… I think…
Some core work
Quads: 20 rep challenge day!!
Back Squat
60kgs x 12
80kgs x 10
100kgs x 6
120kgs x 20
Hack Squat
+0 x 8
+30kgs x 8
+60kgs x 20
Leg Extensions
70kgs x 20
60kgs x 20
Much dizzyness! Took me about 30 minutes before I could summon the energy and will power to walk down those stairs!
FUCKING annoying session!!! Everything I wanted was taken and some noob was hogging the bench. I waited 15 minutes before I finally asked him how many sets he had left and he replies “hmm at least 12, maybe more”!! I just looked at him, laughed in his face and walked off.
Who the fuck benches the same god damn weight for 20+ sets and does the most retarded exercises between each set like moving a 7kg dumbbell back and forth from his front to his back and then curls that same weight!!
Seated DB Extensions
15kgs x 15
20kgs x 15
25kgs x 5
30kgs x 5
35kgs x 5
40kgs x 5
BW Dips
x35 BOOM!!!<–funny reason behind why I got so amped to blast out so many but I’ll keep it to myself.
x15
x9
Rope Pushdown
??
??
??
BTN Cable Raise
10kgs x 10
15kgs x 10
20kgs x 10
30kgs x 5
SHIP
40kgs x 10
60kgs x 10
70kgs x 6
Seated DB Press
20kgs x 10
25kgs x 12
30kgs x 6
Hanging Knee Raise
Incline Bench Rope Situp things…
Med Ball Ab Routine
Yesterday:
I only got about 3 hours sleep lol. I tried sleeping the whole day but I had shit on my mind that was keeping me up. Took half a sleeping tablet, still only got like 40 minutes sleep off that! Jumped up, raged the fuck out, took the coldest shower ever, did some KB swings to get my blood pumping and bought a Monster energy drink the size of my forearm! Thing looked like a nuke! Anyway, best night of my life hahah!
Today:
Still not much sleep, but I’ve got a pretty powerful sleeping pill to take tonight that should drop me! Can’t wait!! I’ve forgotten what a full night’s sleep feels like!!!
Will klap gym hard tomorrow!!
ima start calling u jonny drama!
[quote]RippedRooster wrote:
ima start calling u jonny drama![/quote]
Hahah no man, only good things keeping me up now.
Its really been a crazy last 2 weeks. Training has been half-assed but I’m just about ready to get back under the bar and throw on some heavy slabs of muscle! 2011 is going to be an epic year for training! EPIC!!!
Short but intense sesh! Just needed to do something to get myself back into the groove!
Low Incline DB Flyes - just to warm up
15kgs x 15
15kgs x 10
20kgs x 8
Low Incline DB Press
23kgs x 5
28kgs x 5
35kgs x 5
45kgs x 6 - looking forward to bringing these back up!
Cable Flyes - top position SS bottom position
12.5kgs x 10 - 7.5kgs x 10
15kgs x 10 - 12.5kgs x 10
17.5kgs x 11 - 15kgs x 10
Seated Machine Press SS Hammer Press
???
???
Squat Rack Curls
Bar x 15
Bar x 10
30kgs x 5
40kgs x 5
60kgs x 8, 1
DB Preacher Curls
16kgs x 8
18kgs x 8
23kgs x 5
Superman Curls SS Straight Bar Cable Curls
12.5kgs x 20 - 17.5kgs x 15
12.5kgs x 14 - 17.5kgs x 8
Taking the weekend off from training. Come monday, I’m taking this to a new level! I’ve been so unmotivated and tired lately. I know what the problem was though. It happens every time I fall out of a healthy diet. I haven’t been drinking much water, getting very littel protein, mostly unclean carb sources, no vitamins or fish oils and my conditioning has gone. Gotta get everything back into place!
Heeeell yeaaah!! Awesome first gym sesh of the year!! Feelin STRONG!!
CG Bench
Bar x 15
40kgs x 12
60kgs x 10
80kgs x 5
100kgs x 5
120kgs x 6 - failed the 7th
130kgs x 2 - pretty sure thats a PR!!
Dead-stop Floor Skullz
30kgs x 8
35kgs x 8
40kgs x 8
50kgs x 10 - PR!! definitely a PR!!
Dips
BW x 25
BW x 17
BW x 15
BTN Cable Laterals
10kgs x 15
15kgs x 15
20kgs x 15
DB Laterals
7kgs x 15
9kgs x 15
Had to call it a day there.
Blasted a smoothie on my way out!!
Yesterday’s EVO sesh:
Trap Bar Deads
60kgs x 8
100kgs x 8
140kgs x 3
180kgs x 3
200kgs x 3
220kgs x 1 - easy…ish. Gotta get back into it!
MONSTER TIRE FLIPS!!! - like what, 250kgs?
3 flips
rest
3 flips - failed the 3rd, took a few seconds to recover and got it on the 2nd try.
Big Dog Prowler Face Pulls
2P - 1 length - push back >>> x3
Big Dog Prowler Rows
2P - 1 length - push back >>> x3
Big Dog Prowler Pull-throughs
2P - 1 lenght - push back >>> x2
Floor…
Going for a full physical and getting blood work done early tomorrow morning so I have to fast for most of the day. I’m maaaad tired right now! This heeaaaat!!! shaking fists in air
Giving gym a miss today because A) tired, and B) If I go I’ll be hungry for the rest of the day so yea… don’t need my stomach flipping inside out to eat itself because I’m fasting on a gym day!
Here are a few pics for 2011. They’re not great… posing is pretty bad but I’ll throw up some better ones next week some time.
Ahhh fuck it… quality is shit. I’ll just throw some up next week.
CG Bench
Bar x 20
30kgs x 20
40kgs x 15
50kgs x 10
70kgs x 3
100kgs x 1
110kgs x 1
120kgs x 1
130kgs x 2
100kgs x 14
Dead-stop Floor Skullz
30kgs x 5
40kgs x 5
50kgs x 11
Rope Pushdown
40kgs x 8
50kgs x 8
65kgs x 8
DB Laterals
7kgs x 15
10kgs x 15
12kgs x 15
DB Shoulder Press
20kgs x 8
25kgs x 5
30kgs x 5
35kgs x 5
40kgs x 5??
Machine Press
??
??
??
DB Shoulder Press
11kgs x 15
11kgs x 15
14kgs x 10
18kgs x 5
25kgs x 5
32kgs x 3
40kgs x 3
45kgs x 4
CG Bench
60kgs x 10
80kgs x 5
100kgs x 11
Low Incline DB Press
25kgs x 10
32kgs x 10
40kgs x 14
Cable Flyes
??
??
??
EVO
Regular Deadlifts
70kgs x 5
110kgs x 5
150kgs x 5
190kgs x 3
220kgs x 1
250kgs x 1 - wow!! t-bar pulls haven’t got shit on this! this was slooooow…
Face Pulls SS DB Shrugs
?? x 15 SS 40kgs x 12
?? x 15 SS 40kgs x 12
?? x 15 SS 40kgs x 12
BW Skull Crushers
Prowler Suicides…
1st pillar & back, 2nd pillar & back, 3rd pillar & back. >> just one round of these.
The goodness of Ocean Basket
