Hahaha ok rad I’ll call him out by it next time. Hes on holiday now so he’ll be training here quite often.
6:30AM: 30 minute cycle
Incline DB Press
20s x 15
20s x 15
25s x 10
30s x 5
40s x 3
50s x 6
Flat DB Press
50s x 8
Close Grip Bench
60 x 5
80 x 5
100 x 2
110 x 7
DB Floor Press
45s x 8
DB Shoulder Press
40s x 8
Smith machine is still wrecked…
Maybe 3 hours sleep…
6:30AM - 30 minute cycle
BB Rows
Bar/20 x 20
Bar/20 x 15
Bar/20 x 15
60 x 15
80 x 10
100 x 20
Hammer Grip Pulldown
65 x 5
90 x 5
112.5 x 8
Seated Cable Rows
65 x 8
95 x 8
120 x 10
DB Shrugs
40s x 15
50s x 15
65s x 18
65s x 13
BB Shrugs - behind the neck - held at the top
60 x 15
80 x 15
80 x 15
Prone Trap Raise
5s x 15
5s x 15
9s x 8
Bicep Supersets
Seated Alternate Hammer Curls/Seated Alternate Curls/Seated Incline Curls
S1: 28s x 20/20s x 20/15s x 8
S2: 28s x 16/20s x 12/15s x 4
Close Grip BB Curls/Reverse Curls/Seated BB Preacher Curls
S1: 30 x 20/15 x 12/15 x 15
S2: 30 x 10/15 x 10/15 x 10
Superman Curls?
5 x 15, 5 x 12/3.5 x 15, 3.5 x 15/2 x 15, 2x15
FORGOT THE CALL WYNAND BERNARD!!!
Deadlifts
60 x 15
60 x 10
100 x 8
140 x 1
180 x 1
220 x 1
250 x 1!!!
Leg Extensions
60 x 12
90 x 12
125 x 9
Hammy Curls
35 x 12
47.5 x 15
47.5 x 12
Seated Calf Raise - strip sets
3plates x 12
3plates x 12
4plates x 12
-3plates x 12
-2plates x 15
Standing Calf Raise
165 x 15
165 x 15
165 x 12
Changing my goals a bit to go with the changes I’ve made in the gym.
Squats
- I don’t think I will ever deliberately go for a 1RM with these ever again.
- New goal is to squat 200kgs for reps at the END of a leg workout. I’m 100% sure that I’m back to being able to rep it fresh.
Deads
- I’m in no rush to pull 600lbs so all I’d like is to have it sometime this year. I’m at 550lbs now and thats a 25kg difference. 25kgs is a big difference when dealing with a max.
Bench
- Since I’m no longer benching I will set the goal to incline press the 60kg DBs by December. Even if just for like 3 or 4 reps.
- I’d like to be able to close grip bench 130kgs fresh for maybe 5 reps by December.
I WOULD REALLY LIKE TO BE DONE WITH THIS “CUT” BY MID OCTOBER!!!
If I have to sacrifice achieving these goals in order to be as lean as I’d like to be by mid October then thats fine. I have years and years to get stronger.
Incline DB Press
20s x 15
20s x 10
25s x 10
30s x 6
40s x 3
50s x 7 - 7th assisted
Flat DB Press
50s x 10
Close Grip Bench
60 x 8
80 x 5
110 x 7
DB Floor Press
45s x 7
DB Shoulder Press
40s x 8 - 8th assisted
Some half-assed back work…
BB Rows
Bar/20 x 15
Bar/20 x 15
Bar/20 x 15
60 x 10
80 x 8
100 x 10
Hammer Grip Pulldown
85 x 5
95 x 5
105 x 5
Seated Cable Row
85 x 8
95 x 8
120 x 6
Leg Extensions
25 x 15
30 x 15
35 x 15
50 x 10
60 x 10
95 x 4
125 x 12
Leg Press
140 x 8
220 x 8
280 x 5
360 x 10
Back Squat
60 x 5
100 x 5
140 x 3
180 x 5
Hanging Leg Raise
15
15
Firmani’s Walk The Plank
EDIT: I think I’m gonna start doing 20 rep squats for a while. I feel like something different…
Incline DB Press
20s x 15
20s x 15
25s x 10
30s x 8
40s x 3
50s x 7
Flat DB Press
50s x 10 - only made it half way up for the 11th
Close Grip Bench - done PL style. Bar lowered slowly, slight pause at the bottom and then explode up. Curious to see what I can get with this fresh.
60 x 5
80 x 1
100 x 1
120 x 1
130 x 1
DB Shoulder Press
40s x 10 - 10th rep assisted
Will cycle the estate at 6.
50 minute cycle from hell!!
220lbs soon son!
D - am i going 2 have 2 start calling u samwise instead of frodo then ?
Haha you can call me priest… lee priest 
Its 7:33AM and I just got back from a 20 minute jog!
-Knees hurt like hell? Affirmative
-Doing that again? Negative
Hell of an AM cardio though, damn…
Might pop into gym later today to do some back & bis or just bis. I WILL cycle at around 6 this evening though. 253LBS BY THE 26TH THIS MONTH YEAAAA LETS MAKE IT HAPPEN!!
[quote]tokyopop wrote:
Its 7:33AM and I just got back from a 20 minute jog!
-Knees hurt like hell? Affirmative
-Doing that again? Negative
Hell of an AM cardio though, damn…
Might pop into gym later today to do some back & bis or just bis. I WILL cycle at around 6 this evening though. 253LBS BY THE 26TH THIS MONTH YEAAAA LETS MAKE IT HAPPEN!!
[/quote]
Shiiaat! Didn’t get a chance to cycel. The old man was busy with clients and it went on longer that he thought. I’m not gonna do legs and deads tomorrow. Instead I’ll do my push day because I know I’ll be too hungover after 75 haha. There are a few things I’m gonna change just for tomorrow so that I can see where I’m at on a few things.
I’m gonna start with flat db press and hopefully get 5 with the 60s. Then to db shoulder press and see what I can bang out with the 45s. Not sure where I will throw the rest in but thats not important. I’m just keen to see where I’m at with those 2.
Morning weight - 117.8kgs - 159.16 lbs
Such a bad session…
Flat DB Press
20s x 15
20s x 15
25s x 10
30s x 10
40s x 5
50s x 2
60s x 2… two? TWO!? KAMAAAN!!
-50s x 6 - dropped straight into this
DB Shoulder Press
20s x 8
32s x 5
45s x 5 or 6 can’t remember… lets call it 5
Close Grip Bench
60 x 8
100 x 3
120 x 2 pff
Bench Press - why? no idea
60 x 5
100 x 7 FML
Feels like I need to deload again already! Wtf?
I will see how next weeks sessions goes. If its a fail then I will either make every 2nd session a light one like I intended but never did lol or I will switch back to a less taxing, more bodybuilding type of thing.
Can’t understand why I only got 2 on the 60s. Either I was fucked from the start and todays sessions was doomed from the get-go or maybe I need to keep klapping the 60s until my body is used to that weight. 50s AFTER incline? no prob. 50s fresh? pff aint no thang. 60s fresh? like tryna stop the world from turning! Crazy…
Flat DB Press
20s x 15
20s x 15
25s x 10
30s x 8
40s x 5
50s x 2
60s x 4 BOOM!!!
Incline DB Press
50s x 5
Incline Guillotine Press - super controlled. Focused on moving the weight with the pecs, squeezing through the whole movement and stretching out at the bottom.
60 x 15
90 x 8 or 10 - strip sets
-80 x 5
-60 x 5
-40 x 6
Hammer Press (machine) - again… super controlled, slow eccentrics, stretched out at the bottom, squeezed and held at the top.
70 x 11 - drop sets
-55 x 10
-40 x 8
-25 x 8, 2
Flat Guillotine Press - performed the same as the incline
20 x 20
40 x 15, 3 - strip sets
-20 x 15
Rope Extensions
30 x 5
50 x 5
70 x 8 - drop sets
-60 x 5
-50 x 5
-40 x 5
-30 x 5
-20 x 10, 10
One armed DB Skull Crusher/Extension/Pullover things…
10 x 10
10 x 7
EZ Bar Skull Crusher/Pullover things…
25 x 17
25 x 14
Single Arm Cable Pressdown
-Cant remember
Holy dayum! This whole mind-muscle/super concentration connection stuff is rad. I’ve never been so sore during and after a workout!
BB Rows
Bar/20 x 20
Bar/20 x 20
60 x 8
60 x 8
80 x 5
100 x 17
120 x 5 - Didn’t have my straps on me. Grip gave out. I have the worst grip strength lol…
Hammer Grip Lat Pulldown
55 x 10
75 x 10
105? x 7
Seated Cable Rows
105 x 12
105 x 10
Lat Pullover (machine)
85 x 12
80 x 10
75 x 10
Standing Alternate DB Curls - drop sets
S1: 30s x 12 - 20s x 10,6
S2: 30s x 10 - 20s x 8, 6
Seated Incline Curls (sorta) - rest pause
S1: 20s x 8, 4, 2
S2: 20s x 8, 3, 2
5 minute bike warmup
3 x steps
3 sets of gasping for air and crawling for water