Soldato
Are
The Wizard of Wolls: Follow the yellow brick gains
- Thread starter MoNkeE
- Start date
Man of Honour
Biceps two days in a row? Lawd
Man of Honour
Curlz for the gurlz bro!
Yeah not the best scheduling, but tightness stopping me from doing legs today (stretches tonight) and gives me a rest til shoulders on Friday.
"Leg" day today. Just a short one, out of time.
Legs
Deadlifts
60kg 8
100kg 5
140kg 3
165kg 3/3/3/3/3
100kg 8
Leg Ext / Squats
55kg / 16kg
12 / 12
12 / 12
12 / 12
12 / 12
Legs
Deadlifts
60kg 8
100kg 5
140kg 3
165kg 3/3/3/3/3
100kg 8
Leg Ext / Squats
55kg / 16kg
12 / 12
12 / 12
12 / 12
12 / 12
Man of Honour
Mirin your OHP. 
It's a pretty narrow grip OHP, I dunno if that lessens the lift or not. I typically grip the bar with my pinkies on the ringlets.
I've tried wider and certainly get a harder lift, but push more weight narrow.
I've tried wider and certainly get a harder lift, but push more weight narrow.
Man of Honour
You're lifting it overhead. I don't care. It's a lift! And I'm mirin'!
Caporegime
Pinkies is fine really, anything wider and you're getting in to the realms of things like SOTs press
Well today's shoulder session was pretty tasty.
Shoulders
OHP
20kg 12
40kg 12
60kg 8/8/8/4 (dat strength, no idea where it came from)!
BTN
40kg 12/12/12
Plate Raise / DB Rear Flyes
25kg / 10kg
10 / 10
10 / 10
10 / 10
Leaning DB Side Raises
5kg 10/10/10
Machine Press
45kg / 35kg / 25kg
12 / 12 / 12
10 / 10 / 10
Shoulders
OHP
20kg 12
40kg 12
60kg 8/8/8/4 (dat strength, no idea where it came from)!
BTN
40kg 12/12/12
Plate Raise / DB Rear Flyes
25kg / 10kg
10 / 10
10 / 10
10 / 10
Leaning DB Side Raises
5kg 10/10/10
Machine Press
45kg / 35kg / 25kg
12 / 12 / 12
10 / 10 / 10
Made some progress with Bench today.
Chest
BB Bench
20kg 15
60kg 12
90kg 8/8/6/6
65kg 12/10
Incline Bench Press
55kg 10/10/10
DB Flyes / DB Press
12kg / 18kg
10 / 10
10 / 10
10 / 10
Cable Crossovers - last two reps paused and slow
15kg 12/12/12/12
Seated DB OH Ext
28kg 12/12/9
BB OH Ext
25kg 12/12/12
Dips
BW 8
Chest
BB Bench
20kg 15
60kg 12
90kg 8/8/6/6
65kg 12/10
Incline Bench Press
55kg 10/10/10
DB Flyes / DB Press
12kg / 18kg
10 / 10
10 / 10
10 / 10
Cable Crossovers - last two reps paused and slow
15kg 12/12/12/12
Seated DB OH Ext
28kg 12/12/9
BB OH Ext
25kg 12/12/12
Dips
BW 8
Oh I didn't say it was easy
Wasn't feeling it today 
got another cold again and it's taking its toll.
Back - very tight lower back
BORs
20kg 15
60kg 12
85kg 8/8
60kg 12/12/12
Machine Pull Down / Single Arm Machine Row
60kg / 30kg
12 / 10
12 / 10
12 / 10
Low Cable Row
60kg 12/12/12/12
Straight Arm Push Down
40kg 12/12/12/12
BB Curlz
30kg 12/12/12
DB Swiss Curlz
10kg / 10kg
15 / 12
10 / 8
Bicep Cable Flex
15kg 10/10/10
got another cold again and it's taking its toll. Back - very tight lower back
BORs
20kg 15
60kg 12
85kg 8/8
60kg 12/12/12
Machine Pull Down / Single Arm Machine Row
60kg / 30kg
12 / 10
12 / 10
12 / 10
Low Cable Row
60kg 12/12/12/12
Straight Arm Push Down
40kg 12/12/12/12
BB Curlz
30kg 12/12/12
DB Swiss Curlz
10kg / 10kg
15 / 12
10 / 8
Bicep Cable Flex
15kg 10/10/10
Today was the mythical Arm Day, the session no seasoned bodybuilder wants to admit to doing, but enjoys the most. A day when you become massively sensitive to the stares of other gym goers, all too conscious that they're thinking "all he ever trains is arms". Well today, good friends, you are right. For today, I command you to grow!
Arms
20kg 15
60kg 12/12
65kg 12/10/8
50kg 10
Lying French Press / CGBP
25kg / 25kg
10 / 12
10 / 12
9 / 12
DB OH Ext
28kg 10/10/10
Rope Push Down / Rope OH ext
30kg / 25kg
12 / 12
12 / 12
DB Swiss Curlz
16kg 10/10/8/8
Leaning DB Curlz
8kg / 8kg
8 / 8
8 / 8
Bicep Cable Flex
15kg 10/10/10
And the Lord said it was good.
Arms
20kg 15
60kg 12/12
65kg 12/10/8
50kg 10
Lying French Press / CGBP
25kg / 25kg
10 / 12
10 / 12
9 / 12
DB OH Ext
28kg 10/10/10
Rope Push Down / Rope OH ext
30kg / 25kg
12 / 12
12 / 12
DB Swiss Curlz
16kg 10/10/8/8
Leaning DB Curlz
8kg / 8kg
8 / 8
8 / 8
Bicep Cable Flex
15kg 10/10/10
And the Lord said it was good.
"Leg" day again.
Legs
Deadlifts
60kg 8
100kg 5
140kg 3
170kg 3/3/3/3/3
100kg 8
Leg Extensions / KB Squat
55kg / 16kg
12 / 12
12 / 12
12 / 12
Back Squats
60kg 10/10/10
Legs
Deadlifts
60kg 8
100kg 5
140kg 3
170kg 3/3/3/3/3
100kg 8
Leg Extensions / KB Squat
55kg / 16kg
12 / 12
12 / 12
12 / 12
Back Squats
60kg 10/10/10
Bit of a weak session today. Everything was going well til the third working set of OHP
Shoulders
OHP
20kg 15
40kg 12
62.5kg 8/8/7/5
BTN Press
45kg 10/8
40kg 10
Cable Front Raise (paused) / Cable leaning side raise
25kg / 10kg
12 / 10
10 / 10
10 / 10
Lateral Front Raises
8kg 12/12/12
Shoulders
OHP
20kg 15
40kg 12
62.5kg 8/8/7/5
BTN Press
45kg 10/8
40kg 10
Cable Front Raise (paused) / Cable leaning side raise
25kg / 10kg
12 / 10
10 / 10
10 / 10
Lateral Front Raises
8kg 12/12/12
Bit of a party weekend this one just gone, so quite happy with this workout even though it's not as progressive as I'd like:
Chest
BB Bench
20kg 15
60kg 12
92.5kg 8/7
82.5kg 8/8
62.5kg 12/12
Incline Bench Press
57.5kg 10/10/10
DB Flyes / DB Press
12kg / 20kg
10 / 10
10 / 10
10 / 3 - ded luls
Cable Crossovers - last two reps paused and slow
15kg 12/12/12/12
Chest
BB Bench
20kg 15
60kg 12
92.5kg 8/7
82.5kg 8/8
62.5kg 12/12
Incline Bench Press
57.5kg 10/10/10
DB Flyes / DB Press
12kg / 20kg
10 / 10
10 / 10
10 / 3 - ded luls
Cable Crossovers - last two reps paused and slow
15kg 12/12/12/12
Man of Honour
I want your shoulders.