icecold's training log

mrthingyx · 4 Feb 2013 at 12:59

Yeah - I'm planning on (hopefully) a kilo a month... but I suspect the amount of food required is even more than I go in for at the moment.

Sitting at 94kg, it would seem my BMR is only 2046... I would suggest a gainer competition, but I'm already reaching a quasi-sensible body limit.

LiE · 4 Feb 2013 at 13:45

I think I'm going to try and gain a few kilos as well. Goodbye summer abs.

Steedie · 4 Feb 2013 at 13:57

Seeing as we're doing 3 days, I'll put arms together

Monday: Chest/Arms

Bench Press - 12, 12, 8, 8, 8
Incline Pause Press - 10, 10, 10, 6 second negs to failure
DB Fly Incline (superset with dips) - 12 (15), 8 (12), 8 (12)
Cable Pushdowns - 15, 15, 8, 8
Overhead Extensions - 12, 12, 12
Rope Pulldowns (superset with Ladders) - 8 (10), 8 (10), 8 (10)
Hammer Curls - 8, 8, 8
21s x3
Straight Bar Pyramid - 15/15/15 x3

icecold · 4 Feb 2013 at 14:08

Sweet jesus!

Steedie · 4 Feb 2013 at 14:09

Gonna be makin' ALL KIIIIIINDS of gains after this session

LiE · 4 Feb 2013 at 14:10

That looks like it will kill recovery, and your arms.

Steedie · 4 Feb 2013 at 14:10

It's not something you'd do every week

icecold · 4 Feb 2013 at 14:19

Recovery is for quitters.

I won't be lifting a lot of weight with this!

Delvis · 4 Feb 2013 at 14:20

DAT PUMP!

LiE · 4 Feb 2013 at 14:24

icecold said:
Recovery is for quitters.

I won't be lifting a lot of weight with this!

Nothing heavier than pink dumbbells.

icecold · 4 Feb 2013 at 14:26

I will be using those for squats on Friday.

Djdom56 · 4 Feb 2013 at 14:32

I don't think I like you any more Steedie

King Damager · 4 Feb 2013 at 15:37

Djdom56 said:
I don't think I like you any more Steedie

This will be the week of Bros!

kd

Deception · 4 Feb 2013 at 15:44

King Damager said:
This will be the week of Bros!

kd

They'll be curling in the squat rack next..

Steedie · 4 Feb 2013 at 16:12

icecold/dom

Would it be easier if you trained at my gym these 3 days?

Just I know the equipment, how to use it, exactly what exercises we can do etc so makes it easier planning workouts and doing them, rather than get to the gym asses what's there and end up making it up as I go along

LiE · 7 Feb 2013 at 12:09

Ice got any advice for getting some chains?

icecold · 7 Feb 2013 at 13:24

I've sent my mate a message

LiE · 7 Feb 2013 at 14:13

Cheers. May have to make my own if I can source some heavy chains to length.

icecold · 7 Feb 2013 at 23:36

That's basically what we did.

Got them from here: www.seaware.co.uk

The specs are important, so I'll ask my mate if he can dig them up.

icecold · 13 Feb 2013 at 00:31

Training 12/2/13

Squats
warmups
185x2x3 - STILL too much DOMS in my quads
170x2x4
Took ages to convince my legs that this was a good idea. Almost bailed 160kg, VMOs just completely refused play.

Paused bench
110x5
105x5x3

Wide grip bench
100x5
97.5x6
92.5x6x3

Tricep cable push down/OH superset
12x3
#swol

Cable row
12x3

Short rests on everything tonight, partly to compensate for a slightly lighter day. Going to be continuing this theme for a while, especially on assistance stuff for them gainz.

Legs were still completely shot from Fridays leg session with Stoodles, to the extent that stairs were a genuine obstacle. Probably the worst DOMS ever, which if you know my training history you'll know is impressive. Take away a man's quads with leg extension pre-exhaustion and he will fall over on rep 1 of bodyweight lunges in front of everyone.

Pancake backload tonight. Goodnight sweet lean.