New year, new gains

Steedie · 1 Mar 2016 at 20:51

We're not all blessed with juicy arms from doing nothing like you though William

Tuesday: Quads

Hack Squats - 50kg x15x2, 70kg x12x2, 80kg x10x2, 90kg x8x2
Walking Lunges - BW x30, 30kg x20x3, BW x20x2
Single Leg Leg Press - 180kg x12x5
Leg Extensions - 55kg x15x3

Steedie · 3 Mar 2016 at 20:53

Thursday: Chest/Triceps

High Incline Bench Press - 50kg x15x2, 80kg x10x3
Bench Press - 70kg x12x3
Low Cable Crossover - 15kg x12x3
Incline DB Press - 30kg x10x3
CGBP - 40kg x10, 50kg x10, 60kg x10, 65kg x10
Cable Overhead Extensions - 25kg x12x3
Rope Pulldowns - 20kg x15x3

mrthingyx · 3 Mar 2016 at 22:17

Was it your quads/scrote/large intestine on display in FB?

But seriously... Your workouts are just crazy.

Steedie · 4 Mar 2016 at 22:18

I wish, my legs aren't that good yet

Friday: Back/Biceps

Lat Pulldowns - 55kg x15x2 70kg x12x2, 85kg x8x2
Bent Over Rows - 90kg x10x4
Single Arm Machine Row - 45kg x12x3
Seated Cable Row - 80kg x15x3
Close Grip Pulldown - 55kg x20x2
Cable Hammercurl/Cable Reverse Curl Superset - 20kg/25kg x15/15x3
Alternating DB Curls - 14kg x12x4

Steedie · 8 Mar 2016 at 09:24

Monday: Shoulders/Biceps

Seated DB Press - 16kg x15, 22kg x15, 28kg x12, 32kg x10x2
Upright Row/Front Raise Superset - 30kg x12/12x3
OHP - 40kg x12x4
Rear Cable Fly - 15kg x15x4
EZ bar Curls - 20kg x20x3, 30kg x15x3, 40kg x12x3

Steedie · 8 Mar 2016 at 20:48

Been a horrendous day at work today so mind wasn't in it so kept it short, in and out in 30 minutes. Tried something different for leg extensions tonight, 2 second hold at the top and 3 second negative, was pumpalicious

Tuesday: Quads

Leg Extensions - 50kg x15x2, 60kg x12x3
Squats -
60kg x20
80kg x15
90kg x12
100kg x10x2
120kg x8
130kg x6
140kg x4
100kg x10x2

Done, have DOMS already

Steedie · 15 Mar 2016 at 21:05

Forgot to put these online, about the only time I've ever had to look at my logbook

Thursday: Chest/Triceps

Incline Bench Press - 50kg x15x2, 70kg x12x2, 80kg x7
High Incline DB Press[/B - 32kg x10x3
Cable Crossover - 25kg x15x3
Chest Press - 65kg x30x2
Cable Overhead Extensions - 25kg x12x3
Bench Dips - BW x15, 20kg x15, 40kg x15

Friday: Back/Biceps

Wide Grip Pullups - BW x10x5
Close Grip Pulldowns - 60kg x12x4
Cable Pullovers - 25kg x12x3
Bent Over Rows - 80kg x12x3
Seated Cable Row - 80kg x10x4
Lying DB Row - 28kg x10x2
EZ Bar Curl - 25kg x50x3

Tuesday: Shoulders

Seated DB Press - 24kg x12, 28kg x12, 34kg x8x3
Seated Side Laterals - 14kg x15x4
Rear Cable Fly - 15kg x12x3
Face Pull - 45kg x12x3
OHP - 50kg x10x3
Upright Row - 30kg x10x3

Delvis · 16 Mar 2016 at 13:36

Need to take a note out of your book when I get back into it again

Steedie · 6 May 2016 at 21:08

Log pls.

Friday - Back

Deadlifts - 70kg x12, 110kg x10x2, 170kg x6x8
Seated Cable Row - 80kg x10x3, (Paused) 60kg x10x2
Bent Over Row - 70kg x12x4

Felt sick after the deadlifts. Maybe too much

MoNkeE · 6 May 2016 at 21:48

What is log, baby don't lift me, don't lift me, no more.

Steedie · 9 May 2016 at 14:06

11 sets of deadlifts....my Sunday was a write off. Never had DOMS like it

mrthingyx · 9 May 2016 at 15:37

Steedie said:
11 sets of deadlifts....my Sunday was a write off. Never had DOMS like it

Lolz... Looked brutal (8tn of deadlift at the last weight!).

Freefaller would be mildly impressed.

Steedie · 9 May 2016 at 22:27

Monday: Shoulders/Arms

Seated DB Press - 14kg x15, 22kg x12, 30kg x10x3
Side Laterals - 16kg x15x3
Rear Delt Flies - 14kg x12x3
Behind The Neck Press - 50kg x12, 60kg x10x2
CGBP - 70kg x10x4
Cable Hammer Curls - 25kg x15x4
Incline DB Curls - 14kg x25x5