lifts are all still the same. havnt increased weight since the Pefect rep training , but im doing heavier weights with more reps… hell i never use 2 go about 15kg for cable side raises… now im hitting 35kg for 6!
[quote]RippedRooster wrote:
lifts are all still the same. havnt increased weight since the Pefect rep training , but im doing heavier weights with more reps… hell i never use 2 go about 15kg for cable side raises… now im hitting 35kg for 6![/quote]
Lol so you never released the Cracken AKA your 170 bench?
nah i did a 160 for 3 reps x2 about 3 weeks into Perfect training and my spotter was a fucking moron and i fucked my problematic shoulder up… so 140 was my max on the flat bench…
DB Shoulder Press
18kgs x 15
18kgs x 15
23kgs x 5
32kgs x 5
40kgs x 7
Incline BB Press
60kgs x 10
80kgs x 5
100kgs x 3
Flat DB Press
40kgs x 5
50kgs x 7
Flat BB Press
60kgs x 5
80kgs x 5
100kgs x 11
120kgs x 3
Tricep Pushdown
45kgs x 15
65kgs x 5
90kgs x 5
Stack x 2 - harder than I thought. Won’t be doing that again lol.
Dips
??
??
Machine CGBP
120kgs x 10
105kgs x 10
80kgs x 10
Single Cable Tricep Pushdown
??
??
??
Current weight is 106.4 if I remember correctly.
EVO day:
Max Effort: Bench Press + chains
-Worked up to 140kgs total including the chains.
DB lunges: 3 sets. 2 lengths per set.
Sled Drag: 2 sets. 2 lengths per set.
Band Pushups + Band Pushdowns: 3 rounds. 20+ reps for both movements.
Sled Drag: 2 sets. 2 lengths per set.
Band Lateral Raise + Ab Wheel Rollouts: 1 round. 25 reps for laterals. 8 reps for rollouts.
Band T-Raise + Ab Wheel Rollouts: 1 round. 20 reps for T-Raise. 8 reps for rollouts.
Band Y-Raise + Ab Wheel Rollouts: 1 round. 19.5 reps for Y-Raise. 8 reps for rollouts.
NOTES:
-Benching with chains is pretty dope. Feels pretty weird!
-Band Pushdowns (like you would with the rope at gym) are exhausting!
-Sleg Draging is fun!
-The shoulder workouts with the bands were mad exhausting!
-Ab rollouts are kak hard!
-Lunges are no fun lol…
Really looking forward to Monday! Why? Apparently we are doing regular deads and I’m keen to pull heavy with chalk instead of straps. It will be interesting to see if I perform differently without the hassle of setting up with the straps. Now I can just lean down, take out the slack and pull!
EVO day ?? did u go to evo ?? and u didnt tell me !!! u BASTARD!!!
[quote]RippedRooster wrote:
EVO day ?? did u go to evo ?? and u didnt tell me !!! u BASTARD!!![/quote]
Yup. Its where champions are fordged! Invite only 
Nah sorry dude its not an open gym so I didn’t see any reason to bring it up. I’ve paid for 8 sessions there. 2 a week for the month with David Cross. Gonna get this boytjie lean!
i spoke to him also!i mite be working there next year!
[quote]RippedRooster wrote:
i spoke to him also!i mite be working there next year![/quote]
Dooooood!!! that would be so kiff!
haha find out the trade secrets like how much their equipment costs and shipping costs too 
haha roos you will be bigger than branch warren if you work there!! haha!
i dont wana be like branch! i wana be like arnold!! branch is only 5’5 so around ur hight 
i think i have a problem… 
have huge ammount of pain in my left bicep close 2 the insertion point… i tihnk it maybe be close 2 tearing or dying or saying fuck you to me… one of barrys secret ninja’s must have attacked me in my sleep! going 2 get it checked this week though !
Trust nobody…
waits for an update from Jarrod saying that his house has no cutlery and that someone has covered all his food with a thick layer of avocado
On a serious note - sorry to hear that. Hope it heals up soon.
I think it would be best if you put off training for at least a month just to be sure
bro … friday… stellies for wynands birthday after ur gig!! do it do it 4real. im going 2 stay at wynand that nite maybe if the weather is good we hit the beach for some foozball on saturday???
POSE OFF!!!
Tell wynand to come to gandies!! hehe!
What you weighing now roos?
still 95. im struggling !!! havnt got that serrious mass yet!!
I’m going going up to Worcester Saturday morning. salvage the boat and jets before the new owner moves in
Today: Push
Didn’t get much done. The gym was stupid busy and just about everything I wanted when I wanted it was taken so movements were kinda scattered and didn’t even do anything for delts.
High(ish) DB Incline Press - It was about as high as it can get before turning into a HIP (shoulders)
14kgs x 20
14kgs x 15
20kgs x 8
30kgs x 5
40kgs x 14
Flat DB Press
40kgs x 5
50kgs x 11
Flat BB Press
60kgs x 10
90kgs x 5
120kgs x 7
Incline DB Flyes
30kgs x 10
35kgs x 10
Dips
BW x 3
+20kgs x 3
+30kgs x 5
Seated DB Extentions - must be almost a year since I last did these!
30kgs x 10
40kgs x 5
50kgs x 3 - 3rd rep assisted
Pushdowns
??
??
bicep is pwned… will finish the weeks training and then rest week… which means … no calorie expendature! and 2 extra meals a day! which means… BOOM im going 2 be a fatty
hehe lower back’s flaring up again… gotta do way more stretching and shit for it. Also been sick a bit and got the runs, all my nutrients are being shat out! lol this bulk is hell on the body hahahaha!