FF's AGVT Log

Freefaller · 1 Jul 2013 at 21:54

Pigeon_Killer said:
Good to see you're taking it easy at the mo FF

Yeah just tiding me over before I start lifting properly again

Steedie · 2 Jul 2013 at 08:55

Delvis said:
When you train something other than your arms, please respond.

Wot?!

Freefaller · 2 Jul 2013 at 22:04

Phase 4 - OHP 10x5

OHP

Bar * 12
30 * 8
40 * 6
50 * 5

WS

57.5 * 5
57.5 * 5
57.5 * 5
57.5 * 5
57.5 * 5
57.5 * 5
57.5 *5
57.5*4 (5)
57.5*4 (5)
57.5*4

BOR

80*5
80*5
80*5
80*5
80*5
80 *5
80 *5
80* 5
80*5
80*5

Seated Shoulder press - hammer strength machine

70*8
90*8
90*8

Deads

100*8
140*5
180*5
200*4

Session volume (excluding warm up):

11,422.5Kg

New Phase volume:

39,065Kg

Total volume to date:

229,585Kg

Legs were still fried from squats, but those deads felt tasty.

mrthingyx · 2 Jul 2013 at 22:45

Those OHP volumes make my eyes wAter. Sexual.

Freefaller · 2 Jul 2013 at 22:54

90-100 mins. Quite short rests between sets

LiE · 3 Jul 2013 at 10:21

Noticed any chances in your body since doing this?

Freefaller · 3 Jul 2013 at 11:21

LiE said:
Noticed any chances in your body since doing this?

More DOMS! Less definition as I'm eating more, but definitely thickened up a little, more pump, more pain, more hunger - always hungry!

TheCenturion said:
How short are we talking? I just counted and you did approximately 30 sets. If you're resting for a minute, that's still 30 mins of rest time per workout.

The 2, 10 set exercises have 90s rests.

The assistance work has 60s rests, except for deadlifts in which case I take enough time to be ready, but never more than 2mins usually.

So yeah 30 mins of rests just for the first 2 exercises. Sounds like a lot, but I tell you what, when that timer sounds, you're thinking "already"?

mrthingyx · 3 Jul 2013 at 11:34

Freefaller said:
...but I tell you what, when that timer sounds, you're thinking "already"?

This*(10^8000000).

Freefaller · 4 Jul 2013 at 22:10

Phase 4 - 10x5 Chest / Back 2

Ring dips

Bw * 8
10 * 5

15 *5
15*5
15*5
15*5
15*5
15*5
15*5
15*5
15*5
15*5

Pull ups

15 * 5
15 *5
15 *5
15*5
15*5
15*5
15*4
15 * 4
15 *4
15*3

Decline Bench I KNOW! Decline bench! Well, the flat bench there were too many bros doing ****ing stupid **** there and not going to finish any time soon. Incline bench was also in use... ah well. There you go

60*10
80*8
80*8
80*8

Db rows

46 * 6
46 *6
46*8

Session volume (excluding warm up):

4,760Kg

New Phase volume:

43,825Kg

Total volume to date:

234,345Kg

Not much volume in numbers but the actual exercises do not lend themselves to high volume (well not yet anyway!

).

Got some pretty intense pump and swollification after that session.

I struggled for the chins towards the end though

Delvis · 4 Jul 2013 at 22:12

Freefaller said:
Got some pretty intense pump and swollification after that session.

Must have been the decline bench.

Freefaller · 4 Jul 2013 at 22:17

Wish I had use the smith machine.

Those pull ups were brutal though. Hard hard hard. I tried doing chins but they weren't much easier at that stage!

Delvis · 4 Jul 2013 at 22:28

I can barely do 3/4 chins at the moment, hate the things.

Freefaller · 4 Jul 2013 at 22:39

I don't do super wide pull ups, but wide enough. Really hits my back hard - love 'em.

Freefaller · 6 Jul 2013 at 21:39

Non AGVT Day

I went to my other half's gym in town today to show her how to do a few exercises and also, it's pretty frickin awesome. It has an MMA cage, a boxing ring, and lots of punch bags... but it has this 8 foot frame - so much fun. Oh and olympic lifting area too. :cool:

It's too awesome.

Olympic lift area:

Frame:

The reason why I highlighted the frame will become obvious.

Now onto the work out - mrthingy will like *some* of it.

Powerclean to push press

40*6
50*6
60*5
70*5
80*3
90*2
100*2

Cable side raises

7.5 * 8*3

Frame medley

Jump, hang, do a pull up, then swing to the next one, hang, do a pull up - all the way to one end, and back. They're about 1.5m apart so it was a good bit of work out.

Then onto the side ones, pull up, move up, pull up, etc... and then back down.

3 circuits! :cool:

Cable tricep pull down

40*8*3

Dips

Bw * 8
15*8
30* 6
40*5

Brocep suprr set

26 // 16 *3

Chest iso press

80*10
120* 8
160*5

A few piccies for you

icecold · 6 Jul 2013 at 21:42

There is a lot of handsome in that post.

mrthingyx · 6 Jul 2013 at 22:21

icecold said:
There is a lot of handsome in that post.

Enough for at least two of us, I'd wager.

Fantastic stuff, FF. Please tell me you sent that Eleiko flying like a boss...

Freefaller · 6 Jul 2013 at 22:23

yup - even the 100kg went up nicely. The kit is sooo beautiful. And the floor is lovely to drop stuff onto!

Pigeon_Killer · 6 Jul 2013 at 22:32

You look noticeably broader/wider in those two pictures

JoeF1 · 8 Jul 2013 at 09:37

That gym looks awesome. Nothing like anything we have up here. Or of what i have seen.

Freefaller · 8 Jul 2013 at 22:05

Phase 4 - 10x5 deads / ohp

Deadlifts:

60 * 10
100 * 8
140*6

WS:

170*5
170* 5
170* 5
170*5
170*5
170*5
170*5
170*5
170 * 5
170*5

Ohp

57.5 *5
57.5 * 5
57.5*5
57.5*5
57.5*5
57.5*5
57.5*5
57.5*4(5)
57.5*4(5)
57.5*3(5)

Ended up with push press on the last few sets just to get the whole exercise.

Db rows

45*8
45*8
45 *8

DB Shoulder press

32*6
32*6
32*5

Deads felt good. :cool:

OHPs were tough.

Hands wrecked.

Happy.

Destroyed.

Good times.

Session volume (excluding warm up):

12,654Kg

New Phase volume:

56,479Kg

Total volume to date:

246,999Kg