Grudas LOG WAT

legs are doing well I suppose..

y3tIatkl.jpg
 
had my shoulder/tricep/bicep day yesterday

started of with chinups

8x2

cgbp first time doing went with 50kg felt ok, will increase the next time

6x50kg
6x50kg
6x50kg
6x50kg
6x50kg
9x50kg - to failure for fun

shoulder press -;

6x47.5kg
6x47.5kg
6x47.5kg
6x47.5kg
6x47.5kg

bicep curl

12x37.5kg
12x37.5kg
12x37.5kg
15x37.5kg - to failure

dumbbell curls

10x18kg
10x18kg
10x18kg
10x18kg

jelly arms by now..

bent over laterals

10x10kg - too heavy
10x8kg
10x8kg
10x8kg

standing laterals

10x8kg
10x8kg
10x8kg
10x8kg

now it felt good bicep, shoulder wise but I feel triceps are lacking a bit, what should I include/change to hit it more? or is it ok as it is?! :eek:
 
mrthingyx said:
Swap a curlz exercise out for tricep extensions/push-downs.

4*10 should do you fine. :)
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drop dumbbell curls add tricep extensions? feel like leaving bb curls as I like them and they hit my biceps hard enough, thing is I don't feel like my biceps lack in any way but hey ho might as well kill them on the day!

thanks.
 
mrthingyx said:
Drop whatever you want. The fun question is actually...

"With what can I superset more tricep work?" ;)

So based on the above, it would be...

4*10 broceps supersetted with tricep pushdowns.

Push-pull, right? ;)
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hmm.. will give it a shot next week and see how I like it! I'll iron things out as I go, my main goal is to keep adding more weight to the things I do instead of slacking about doing the same weight for weeks - this excludes deads/benches/squats as these are near my max so adding extra weight takes times.

ta for advise!
 
mrthingyx said:
Shrugs?

Shrugs?!?

SHRUGS?!?!?!?!?!?!?!

You have such an awesome leg day, and then reduce yourself to this level of PT-inspired pointlessness? :(
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haha lol, yeah I don't mind shrugs! I guess deads hit my traps hard enough but I love the burn after shrugging :( it isn't much anyway and hits traps hard enough so why not ? :cool:
 
mrthingyx said:
You must learn the ways of the Olympic shrug, Grudas, if you want to have traps like a boss. ;) :D

Personally, I'd just go for a drop-set of deadlifts, as shrugs have a nasty habit of getting the lifter to roll their shoulders like an imbecile.
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I see your point and yes my brother seems to have problems with his form.. or more like hitting traps! he loves bending his elbows to lift the weight up!

as I've said I'm ironing things out as I go so I'll give this a go for a few weeks and see how I feel about the whole routine!

leg day is killer tho no arguing with that :o:D
 
leg day yesterday..

d8ff38d10.jpg


squat weight dropped... but I'm trying to keep it lower weight with good form all the time! just felt that my form was going poof after a while..

jelly legs after that.
 
thanks! time for 180 now ;) guess the change of my routine slowed down the strength gains on deadlifts but it's getting there
 
haha yeah.. do like squats!

leg day on sunday, failed on squats at 122kg :( just couldn't keep my form or go low enough boo.. also tried walking lunges with 20kg each hand instead of dumbell split squats! not sure which one is more painful :mad::D



and arm day.. yes that volume on bicep curl is mental.. the pump and the way skin stretches over muscle is just stupid!

 
Squats yesterday.. -;

barx20
62kg x 10
72kg x 8
85kg x 6
100kg x 4
110kg x 2
120kg x 2
130kg x 2
140kg - fail
140kg x 1 - not low enough tho ;(
130kg x 1
100kg x 2
100kg x 2
100kg x 2
100kg x 2
80kg x 4
80kg x 4

BURN.......... :o
 
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