Grudas LOG WAT

mrthingyx said:
Nice work!

Weren't you the guy who came in suggesting he didn't need to do legs because he cycled?

If so, look at you now! ;) :D

If not, then nevermind. :D
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thanks, yeah it was me :D can't believe I said that! love squats now, probably my favorite exercise :o
 
mrthingyx said:
;)

How do you think they've affected your cycling?
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hard to say to be honest, I'd say I have more explosive power for sure - really quick to get of the line and have more endurance but that's probably due to the fact that I cycle every day so the longer I do it the easier it gets and the faster I get but that extra "umf" than you need at the start of the line or on hill climbs is surely there! and my average speeds went up by 4-6 mph over the time, I'd like to compare but there's no real way of doing it!
 
had a good day yesterday :) bar squats which felt really weak, I guess deadlifts+squats don't really work..

Chins

5
5wide
5
5wide

deads - optional in this day but this is when I attempt PR's! and whoopity whoop.. 165kg :o happy! tried 170kg twice but couldn't pull it up.. next TIME bitch!

5x105kg little WUP
5x135kg
5x145kg
1x165kg
1x170kg - fail
1x170kg - fail

benches - no spotter and this being my weak spot I didn't want to risk it with empty gym..

20x bar WUP
10x60kg
10x60kg
10x60kg
10x50kg
10x50kg

squats

10x60kg WUP
5x100kg
5x120kg
5x120kg
5x100kg
5x100kg

dips

5x bw + 12kg
5x bw + 12kg
5x bw + 12kg
5x bw + 12kg
5x bw + 12kg

BOR's

5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

seated rows

8x52kg
8x52kg
8x52kg
8x52kg
8x52kg

out of gas at this stage..
 
Saturdays workout..

chins

5
5 wide
5
5 wide

deads DAT VOLUME

5x115kg wup
5x125kg
5x145kg
2x155kg
2x155kg
10x105kg cool down ;)

benches weak as heck and lots of pain coming from my pecs.. need to sort out my mobility just CAN'T physically touch the chest.

20xbar WUP
8x72.5kg
8x72.5kg
5x72.5kg(FAIL)
4x72.5kg
10x62.5kg
10x62.5kg
10x52.5kg
10x52.5kg

seated rows

8x52kg
8x52kg
8x52kg
8x52kg
8x52kg

shoulder press

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

dips

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg

squats - felt weak after deads

10x47.5kg WUP - way to stiff here.. already felt "wrong"
5x100kg ouch
5x120kg erm..
5x120kg k enough
5x100kg ouch
5x100kg I'm done..

overall not a bad day but deads killed my squats
 
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.
 
grudas said:
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.
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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? ;)
 
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!
 
Shrugs?

Shrugs?!?

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

You have such an awesome leg day, and then reduce yourself to this level of PT-inspired pointlessness? :(
 
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:
 
grudas said:
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:
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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.
 
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
 
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