Spartans unite! Tonight, we dine on the NHS!

MoNkeE · 5 Dec 2013 at 13:49

Actually really enjoyed/hated this workout

Legs
Leg extensions
35kg 20/2020

Back + Front squat
60kg 12/10
60kg 12/10
60kg 12/10
60kg 12/10
60kg 12/10

Walking Lungles
10kg / BW / 10kg / BW
6 / 12 / 6 / 12
6 / 12 / 6 / 12

Single Leg Curlz
30kg 12/8

Delvis · 5 Dec 2013 at 14:08

Erf, looks lovely.

mrthingyx · 5 Dec 2013 at 15:13

That looks like something Steedie came up with... :eek:

Rest in peace...

BennyC · 5 Dec 2013 at 15:18

Why so light on the back/front squats?

MoNkeE · 5 Dec 2013 at 15:22

Because I was doing 22 reps per set bro :X Why so light on the reading?

BennyC · 5 Dec 2013 at 15:51

Bro pls, 35% of your 1RM for 20 reps shouldn't be difficult?

That said I've always dabbled with high volume leg work so if you're a noob to it I can see how you might struggle.

MoNkeE · 5 Dec 2013 at 16:14

Which would be more valid if it wasn't after pre-exhaustion leg extensions

That's not a 20 rep walk in the park, that's a grind to finish the set!

Delvis · 5 Dec 2013 at 16:21

I dunno mate, even I managed 75kg x 20.

MoNkeE · 5 Dec 2013 at 16:24

Yes but that's a full workout for you, split in to 5 sets of 4, over the course of an hour

BennyC · 5 Dec 2013 at 16:28

Ohhh he didn't!

Delvis · 5 Dec 2013 at 16:32

MoNkeE said:
Yes but that's a full workout for you, split in to 5 sets of 4, over the course of an hour

So much hate, in something so small.

MoNkeE · 5 Dec 2013 at 16:34

Don't worry, you'll get bigger

MoNkeE · 6 Dec 2013 at 13:38

Not a great shoulder session

Shoulders
OHP
40kg 8
65kg 8/6
60kg 7/4

BTN Press
47.5kg 8/8/8

DB Press
26kg 7/5
20kg 10/9

Bent Over Cable Side Raises
15kg 12/12/12

BB Front Raises
25kg 10/10/10

MoNkeE · 9 Dec 2013 at 13:29

Getting back on form.
Chest
Flat BB Bench
60kg 8
90kg 8/7
80kg 8
65kg 10/10

Incline DB Press
30kg 8/8/7

Cable Cross Overs
30kg 10/10
25kg 10/10

Dips
BW 12/9/8

Straight cable push downs
80kg 20

LiE · 9 Dec 2013 at 13:38

80kg x 20 cable push downs... what on earth?

Steedie · 9 Dec 2013 at 13:42

That must be one jaffed machine

Begbie · 9 Dec 2013 at 14:32

80kg push down? You wot mate.

Delvis · 9 Dec 2013 at 14:41

MoNkeE · 9 Dec 2013 at 15:10

Yeah, it must have more pulleys than an episode of Thunderbirds, but was just for a cheeky pump.

MoNkeE · 11 Dec 2013 at 14:31

Nothing to write home abouts but certainly a good pump from this session. Been achey and tired all week so happy with this!

Back
Pull Ups
BW 8/8

Chins
BW 8/8

Lat Pull Down BTN
70kg 10/10/10

Lat Pull Down close grip
60kg 12/12

Tbar Row
35kg 10/12/11
(Actually did 12 reps on the last set, but the last was so messy I'm not counting it)!

BB Curlz
25kg / 20kg / 10kg
8 / 12 / 15
8 / 12 / 15
8 / 12 / 15

Rope Curlz
X some