Beast MoDe Enabled

Thursday: Back & Broceps

WG Lat Pull Downs - 4 x 10 x 52kg
CG Lat Bull Downs - 3 x 10 x 45kg
Barbell Rows - 4 x 10 x 40kg
Rear Delt DB Flies - 4 x 10 x 10kg
EZ Bar (21s) - 3 x 21's 25kg
Rope Cable Curls - 3 x 12 x 20kg

Calf doms are real 2 days on.
 
I did one full set. Then attempted another, got 4 reps in and decided to go back to normal squats for the final 6. They are pretty juicy, just goes to show how much of a difference focusing on the negative of any exercise increases its difficulty ten fold.
 
GSVBagpuss said:
mrthingyx introduced these to me and they're lovely stuff. Did you do them for all your sets? Just one set is enough for me!
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MoDe said:
I did one full set. Then attempted another, got 4 reps in and decided to go back to normal squats for the final 6. They are pretty juicy, just goes to show how much of a difference focusing on the negative of any exercise increases its difficulty ten fold.
Click to expand...

I live for this stuff... :cool:

We'll get you doing deficit Bulgarian split squats soon enough, too! :D
 
Tuesday: Shoulders & Tri's

Plate Loaded Shoulder Press - 40kg x 4 x 10
OHP - 35kg x 4 x 10
Lateral Raises - 9kg x 4 x 12
Front Raises - 9kg x 4 x 12
Shrugs - 20kg(Plate Each Hand) x 5 x 12
Dips - BW x 3 x 8
Dumbell Overhead Tricep Extensions(Two Handed) - 22kg x 4 x 12

Wish I could find a decent gym, Excersise4Less just gets stupidly busy. Felt really put off going after last night, I was even thinking about crossfit! :O at least then everyone gets there turn.
 
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Thursday: Chest

Flat BB Benchpress - 50kg x 12 , 60kg 3 x 8 , 50kg x 8
Incline BB Benchpress - 50kg x 8, 50kg 2 x 7, 40kg x 8
Fly Machine - 4 x (50-70) x 12

Stretched.
 
Friday: Mixture

Went to the gym with a couple of mates I used to go with, they where running something similar to stronglifts, but with a load of other stuff mixed in. Can't remember a great deal as it was last week now.

Incline Bench Press - 60kg 5 x 5 ( After doing chest the day before, this was brutal)
Front Squats (Smith) - 30kg 5 x 5 (Not tried front squats before, felt naff on the Smith machine. Bar was bouncing off my front delts) - If I try these again I will be using the proper rack!)
Deads - 80kg x 5 / 100kg x 5 / 110kg x 3
Hamstring Curls - 60kg 5 x 5
Kettlebell Leans - 20kg 5 x 10

Was a bit of a one off, didn't like this weird stuff they where doing, I did deads instead of renegade push ups as my chest was exhausted from Thursday.
 
Pretty much a month off. Back to the gym with more focus on improving my body for basketball. Also started playing 5-a-side again, so leg and core strength wont come in wrong.

WU - 10 minute incline walk
Squats - 50kg 1 x 10 / 60kg 3 x 10
Deads - 60kg 1 x 10 / 80kg 3 x 8 - 10
Dumbell Push Ups - BW 4 x 10
Decline Crunches - 3 x 10-15
Hanging Knee Raise - 3 x 10 (Grip kept slipping)
Kettlebell Swings - 3 x 20
SS with Med Ball Russian Twists - 3 x Failure
 
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