Masons get lean log!

Why is there a guy beating a drum each time you hit parallel?

Looks like you have a pelvic tilt but squats looked ok, invest in stretchier shorts, srs tight shorts screw up form
 
ok is better than bad!

Yeah I'm gonna start wearing joggers to the gym. My friend did tell me what you said basically.

On googling pelvic tilt he said that I did that too and he called it butt wink.

The drum thing? I have no idea lol. There wasn't anyone else in the gym at the time I don't think either :/
 
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Video isn't ideal. Need to see from the back too.

Form looks ok, but but could perhaps do with a bit more depth and more core control.
 
Big lad :) morba mk II. You make that 70kg look easy already! Your gonna be strong mate.

Stick with shorts, just bigger ones. It's important to be able to see what your legs are doing, makes a big difference.

Looks better then I expected which is good. a lot of your issues will
Stem from poor mobility. Tight ankles upwards.

Did you watch that mwod vid I posted? If so try that put next time you squat, or deadlift for that matter :)
 
icecold said:
Video isn't ideal. Need to see from the back too.

Form looks ok, but but could perhaps do with a bit more depth and more core control.
Click to expand...

Thanks for the advice I think getting below parallel is a flexibility thing but i will stretch a lot more often from now on.

Syla5 said:
Big lad :) morba mk II. You make that 70kg look easy already! Your gonna be strong mate.

Stick with shorts, just bigger ones. It's important to be able to see what your legs are doing, makes a big difference.

Looks better then I expected which is good. a lot of your issues will
Stem from poor mobility. Tight ankles upwards.

Did you watch that mwod vid I posted? If so try that put next time you squat, or deadlift for that matter :)
Click to expand...

Morba mkII hahaha. Maybe in a few years.
I will watch it now on :)

Morba said:
I wish I could grow hair, not quite like that of course but growing hair would be nice! lol
Click to expand...

My hair tends to go curly and upwards :p
 
Chest + Triceps

Bench
bar x lots
40 x 15
50 x 12
60 x 10
70 x 5

DB Flys
10 x 12
10 x 12
10 x 12
12.5 x 10

Dips (BW = 100KG)
BW - 41 x 8
BW - 36 x 8
BW - 36 x 8
BW - 31 x 8
BW x 1

DB Pullovers
15 x 8
20 x 8
20 x 8
25 x 5

Overhead Tricep Extensions (one hand at a time)
and 10 reps per hand
5 x 10
5 x 10
5 x 10

CGBP (Probably should have done this earlier, was struggling to lock out)
bar x lots
30 x 10
35 x 10
40 x 8
40 x 5

10 mins cardio at 10Km/h
10 mins hill interval training at 7.7Km/h
30 second stints
0%-1.5%-3%-3%-9.5%-3%-10.5%-3%-11.5%-10.5% blah blah...

Feel ruined after interval training!

Oh and after doing dips for the first time I can't recommend them enough, so much pump in the upper chest + triceps. Good stuff.
 
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Back + Biceps

Deadlifts
60 x lots
70 x 10
80 x 5
100 x 5
150 x 1 <-- New PB :D

T-Bar Row
25 x 15
40 x 8
40 x 8
50 x 8
55 x 6

Lat Pull Down (Lever not cable machine)
40 x 15
60 x 10
70 x 10
80 x 7 + failure.

Strict 2-handed bicep curls
15 x 10 x 4

Interval Training
15 minutes.
Was really tired today and pulling the DL pb made me feel real tired.
 
Legs + Shoulders

Squats
Bar x lots
70 x 8
70 x 8
100 x 5
120 x 3 - PB :)
130 x f :( - next time ;)

Calf Raises 45 degrees
Can't really remember it was a machine... but I maxed it out.

Leg Press
215KG x 10
255KG x 5

OHP
20 x lots
30 x 10
40 x 8
40 x 6
45 x 2 - PB :)

OHP Dumbbells
17.5 both hands x 10 x 3

Front Raises & Lateral Raises
Some...

15 minute interval training. Brutal.

Waiting for my mates to finish so did a little bit of core work with them.
 
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120x3 should mean a reasonably comfortable 130. Don't come back until you get it :mad:

In all seriousness, rep discrepancies like that can indicate form issues. Usually positional errors and core stability issues.
 
I was thinking that myself however I think I know what it was. After I did my 120 x 3, a guy came over to me and said how many sets do you have left obviously he wanted the squat rack and so I don't think I waited long enough between sets either way yeah you're probably right, but then if it was a 1RM form can't be 100% perfect, for me anyway I'm still a beginner.

Oh and also going to go through a deadlift PB on Wednesday and I will be recording it! :D
 
Chest + Triceps

Bench
Bar x lots
50 x 15
60 x 8
70 x 5
80 x 1, 80 x f, 80 x 1
85 x 1 (maybe, not sure the bar went low enough) - not counting as a PB

Dips
Bodyweight dips are still an issue for me so low reps lots of sets.
BW x 5
BW - 20 x 6
BW - 20 x 6
BW x 5
BW x 5

DB Pullover
15 x lots
20 x 10
20 x 10
25 x 10
25 x 8

Incline DB Chest Press
15 x lots
17.5 x 10
20 x 10 x 3

CGBP
bar x lots
30 x 15 x 2
40 x 10 x 3

DB Overhead Extensions
Can't remember, didn't do much.

Cable Tricep Pull downs
Again crappy accessory work not too fussed about them at the moment wasn't paying attention to the weight just POWERing through the reps.

Interval Bike Training
10 minutes Hill intervals. Went hard, brutal.
 
Back + Biceps

Deadlifts
50 x lots
90 x 8
110 x 6
130 x 3
150 x 1
160 x 1 (PB :D)

T-Bar Row
Can't remember 5 sets.

Bent Over Row
50 x 5 x 4

Pull Up Negatives
Can't do pull ups yet too fat.
BW x 6 x 3

Rear Delt stuff
5KG to failure then 2.5KG to failure x 3

Face Pulls with elastic band
Lots

Various forms of bicep curl
3 forms 3 sets some reps.


 
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Legs + Shoulders

Adductors + Hip flexors felt tight from DL on Wednesday, had a monster zero sugar and felt absolutely amazing before going.

Squats
FORM FELT AWESOME
bar x lots
70 x 10
80 x 8
90 x 6
120 x 2
130 x 1 new PB YEAH BUDDY

Leg Press
Plate loaded sled was broken so just did the crappy machine. Can't remember what I did, felt weird and horrible on that machine.

Calf raise machine
Same as above. Full stack though.

Prone leg Curl
50 x 8 x 5

DB Shoulder press
15 x 10 x 2
17.5 x 10
20 x 8

Face Pulls <-- My new favourite exercise for rear delts.
20 x 10 x 3

Front raises + Lateral Raises
Some...

Felt so good at the gym today.
 
Chest + Triceps

I went yesterday but only posting today.
Benches were taken so I did a warm up incline bench set with DBs with 20KG.
Bench Press
bar x lots
35 x lots
40 x 15
45 x 15
50 x 10
55 x 8
pause reps. 55x4

Dips
Felt awful. No strength, couldn't manage one body weight dip.
Managed about 5 sets of 5. With varying body weight minus some weights.

DB Pullover
17.5 x 10 x 3
20 x 10
25 x 8

CGBP
bar x lots x 3
30 x 10 x 2

Overhead Tricep Extensions
Some...

Interval Training
15 minutes. Tried the x-trainer for the first time ever. Not bad. Quite enjoyable. Don't have to balance so I just close my eyes and think about stuff. Much better than cycling/running imo.

Overall I felt pretty weak. By the time I had done CGBP my triceps felt ruined. I think it was the pause bench press. That stuff is brutal.
 
So today was weird. Got 7 hours sleep. Woke up at 8AM feeling fine, in university from 9AM-11AM. Come back home for around half 11, and I feel absolutely shattered. I try to shake it off and stay awake but come 3PM I just have to sleep, so I sleep till half 5. Wake up feel rough as hell. So I eat some dinner and drink a lot of water. Got to the gym and did not have very much energy left after the deadlifts.

Back + Biceps
Deadlifts
60 x 15
90 x 10
120 x 5 <- felt nice.
130 x 3 <- felt great.
140 x 3 <- form is pretty good. Definitely got my legs to lock out before my back though... working on it.
90 x 10 deload.

T-Bar Row
15 (+ bar) x 10 x 2
30 (+ bar) x 10
40 (+ bar) x 10
50 (+ bar) x 10

Bent Over Row
40 x 10 x 5

Ran out of energy here. Wanted to do lat pull down but just felt ****ed.

Bicep 21s
3 sets.

X-Trainer Interval Training
15 minutes. Burnt 170 calories.
 
Solid sesh. If the cardio at the end is purely to try and help you burn off fat you really should look up HIIT training (high intensity interval training) I will link you a resonable article if it's something you want to check out. Most on here will advise against steady state as it really is only good for endurance, not fat burning etc
 
Was doing interval training. Was pretty ****ing intense. I checked my heart rate after doing the harder parts and it was in the 190s

I've always had a ****ing weird heart at school I managed to get my heartrate to 215.
 
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