Thanks, they're available to hire for parties and private functions.
The Wizard of Wolls: Follow the yellow brick gains
- Thread starter MoNkeE
- Start date
Man of Honour
<3
Needed a new back routine, my previous one has run a bit stale. So gave this a try:
Back
Pull Ups
BW 8/8/8/8
Chins
BW 5/5/5
TBar Row
35kg 15/15/15/15
Machine Pull Down / Machine Row One Arm
70kg / 25kg
12 / 12
12 / 12
12 / 12
BB Curlz
25kg 12/12/12
Swiss Curlz
12kg 8/8
Back
Pull Ups
BW 8/8/8/8
Chins
BW 5/5/5
TBar Row
35kg 15/15/15/15
Machine Pull Down / Machine Row One Arm
70kg / 25kg
12 / 12
12 / 12
12 / 12
BB Curlz
25kg 12/12/12
Swiss Curlz
12kg 8/8
Tuesday night workout:
1x yoga.
Ouchies.
1x yoga.
Ouchies.
You're so vain you probably think this workout is about you.
But it's about me.
And my arms.
Arms
CGBP
20kg 15
65kg 12/12/12/12/12/12
Dips
BW 10/10/10
Cable Rope Push Down / OH Ext
30kg / 25kg
12 / 12
12 / 12
12 / 12
BB OH Extension
25kg 12/12/12
DB Swiss Curlz
16kg 10/10/10
Cable Bicep Flex
15kg 10/10/10/10
But it's about me.
And my arms.
Arms
CGBP
20kg 15
65kg 12/12/12/12/12/12
Dips
BW 10/10/10
Cable Rope Push Down / OH Ext
30kg / 25kg
12 / 12
12 / 12
12 / 12
BB OH Extension
25kg 12/12/12
DB Swiss Curlz
16kg 10/10/10
Cable Bicep Flex
15kg 10/10/10/10
Only had about five hours of broken sleep last night. Shoulders or whatever.
Shoulders
20kg 12
40kg 12
62.5kg 8/8/7/6
Lateral Raises / BB Front Raise
10kg / 15kg
12 / 10
10 / 10
10 / 10
Machine Lateral Raise
20kg
12
12
12
Shrugs smith
100kg 12/12/12/12
Not good but hey what was I gunna achieve today.
Shoulders
20kg 12
40kg 12
62.5kg 8/8/7/6
Lateral Raises / BB Front Raise
10kg / 15kg
12 / 10
10 / 10
10 / 10
Machine Lateral Raise
20kg
12
12
12
Shrugs smith
100kg 12/12/12/12
Not good but hey what was I gunna achieve today.
Demolishing a Large Dominos to myself last night clearly gave me the carb gains I needed to power through this workout.
Chest
BB Bench
20kg 15
60kg 12
92.5kg 8/8/8/4 - dat fall off doe
62.5kg 12/12
Incline BB Bench
60kg 10/10/10
DB Flyes / DB Press
12kg / 20kg
10 / 12
10 / 12
10 / 8
Cable Crossovers
15kg 12
20kg 12/12/12/12
15kg 12
BB OH Ext
25kg 15/15/10
Tricep Rope Pushdown slow
30kg 12/12/10/10
Chest
BB Bench
20kg 15
60kg 12
92.5kg 8/8/8/4 - dat fall off doe
62.5kg 12/12
Incline BB Bench
60kg 10/10/10
DB Flyes / DB Press
12kg / 20kg
10 / 12
10 / 12
10 / 8
Cable Crossovers
15kg 12
20kg 12/12/12/12
15kg 12
BB OH Ext
25kg 15/15/10
Tricep Rope Pushdown slow
30kg 12/12/10/10
Woke up with a stinking cold, feeling really quite rough. Absolutely struggled to make it through the first half of the day, dragged my sorry ass down to the gym, and had a bizarrely good workout.
Back
Pull Ups
BW 8/8/8/7
Chins
BW 5/5/5
TBar Row
40kg 12/12/12/
Straight Arm Push Down
45kg 12/12/12
Cable Low a Row
60kg / 40kg
10 / 10
10 / 10
10 / 10
BB Curlz
30kg 12/10/10/10
Swiss Curlz
10kg 12/12/12
Cable Bicep Flex
15kg 10/10/10
Back
Pull Ups
BW 8/8/8/7
Chins
BW 5/5/5
TBar Row
40kg 12/12/12/
Straight Arm Push Down
45kg 12/12/12
Cable Low a Row
60kg / 40kg
10 / 10
10 / 10
10 / 10
BB Curlz
30kg 12/10/10/10
Swiss Curlz
10kg 12/12/12
Cable Bicep Flex
15kg 10/10/10
Couple of pics as I've not posted any here in a long time.
Not my most flattering back pic but I couldn't be bothered looking through them to find one
Excuse posey snap chat filters.
Not my most flattering back pic but I couldn't be bothered looking through them to find one
Excuse posey snap chat filters.
Day 2 of cold afflicted training, I give you Arm Day.
Arms
CGBP
20kg 15
70kg 12/12/10/8
60kg 10/10
Dips
10kg 10/8
BW 8/8
Cable Rope Push Down / OH Ext
30kg / 25kg
12 / 12
12 / 12
12 / 12
DB OH Ext
28kg 12/11/8
Swiss Curlz
18kg 10/10/7
BB Curlz
25kg 12/12/12
Leaning DB Curlz
8kg / 8kg
10 / 10
10 / 10
Numbers down a bit, partly due to cold, partly due to more intensity over last week.
Arms
CGBP
20kg 15
70kg 12/12/10/8
60kg 10/10
Dips
10kg 10/8
BW 8/8
Cable Rope Push Down / OH Ext
30kg / 25kg
12 / 12
12 / 12
12 / 12
DB OH Ext
28kg 12/11/8
Swiss Curlz
18kg 10/10/7
BB Curlz
25kg 12/12/12
Leaning DB Curlz
8kg / 8kg
10 / 10
10 / 10
Numbers down a bit, partly due to cold, partly due to more intensity over last week.
Couple of pics as I've not posted any here in a long time.
Looks like Karl Urban...
Thanks.... Maybe? 
Awful session today, cold has kicked my ass again. Weights and reps both went down today but trooped on despite the frustration. Still got a decent workout out of it in the end.
Shoulders
20kg 12
40kg 10
60kg 8/6/5
DB Press
26kg 12/10/10/8
Cable Front Raise (pause) / Cable Side Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Shrugs
100kg 12/12/12/12
Machine Rear Flyes slow
30kg 10/10/10
Shoulders
20kg 12
40kg 10
60kg 8/6/5
DB Press
26kg 12/10/10/8
Cable Front Raise (pause) / Cable Side Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Shrugs
100kg 12/12/12/12
Machine Rear Flyes slow
30kg 10/10/10
Awful workout today. Did traps yesterday and pulled my right one, which meant I got crippling lower back strain during today's deadlifts.
Semi sumo Deadlifts
60kg 8
110kg 5
150kg 3 no straps
150kg 5/5/3
110kg 3
BB Curlz
35kg 12/12/8
Seated Swiss Curlz
12kg 10/10
Cable Bicep Flex
15kg 12/12/12
Couldn't do semi sumo at a decent weight without straps. Not having knurling to hold on to meant the bar just rolled out of my hands before it even started lifting off the ground! And if I tried mix grip, the bar would completely rotate across my torso, which won't be good for me. Strapped and problem solved.
Did some biceps because why not.
Semi sumo Deadlifts
60kg 8
110kg 5
150kg 3 no straps
150kg 5/5/3
110kg 3
BB Curlz
35kg 12/12/8
Seated Swiss Curlz
12kg 10/10
Cable Bicep Flex
15kg 12/12/12
Couldn't do semi sumo at a decent weight without straps. Not having knurling to hold on to meant the bar just rolled out of my hands before it even started lifting off the ground! And if I tried mix grip, the bar would completely rotate across my torso, which won't be good for me. Strapped and problem solved.
Did some biceps because why not.
Arrived to the gym today and for the first time in months couldn't get on a flat bench for my first lifts. So decided to focus on DB Bench. Having not done heavy DB bench for months, stabiliser muscles were making all kinds of shaking gains, so strength and performance really wasn't there.
Chest - all benches in use
DB Press
20kg 15
30kg 8
40kg 8/6/5
30kg 10/10/10
Dips
10kg 8/10/10/10
Cable Crossovers
20kg 12
25kg 12/12
20kg 12/12
Cable Rope Push Down slow
30kg 15/15/15
Cable Wide Grip Push Down
35kg 12/12/12
Narrow Cable Push Down
35kg 12/12/12/12
Finished up with lots of tricep push downs. My dipping belt arrived today so decided to test that out too, will look forward to weight pull ups tomorrow now.
Chest - all benches in use
DB Press
20kg 15
30kg 8
40kg 8/6/5
30kg 10/10/10
Dips
10kg 8/10/10/10
Cable Crossovers
20kg 12
25kg 12/12
20kg 12/12
Cable Rope Push Down slow
30kg 15/15/15
Cable Wide Grip Push Down
35kg 12/12/12
Narrow Cable Push Down
35kg 12/12/12/12
Finished up with lots of tricep push downs. My dipping belt arrived today so decided to test that out too, will look forward to weight pull ups tomorrow now.
Mate it wasn't a pretty sight used the dipping belt for some weight pull ups today. A whole 5kg
Back
Pull Ups
BW 8
5kg 8/8/5
Chins
BW 6/6/6
TBar Row
40kg 12/12/12/12
Cable Low Row / Wide Row
60kg / 40kg
10 / 10
10 / 10
10 / 10
Straight arm push down
40kg 12/12/12
BB Curlz
35kg 12/8/6
Seated Swiss Curlz
12kg 8/8
Cable Bicep Flex
15kg 10/10/10
Cold still kicking my ass and didn't sleep well last night due to constant tickle cough.
used the dipping belt for some weight pull ups today. A whole 5kg Back
Pull Ups
BW 8
5kg 8/8/5
Chins
BW 6/6/6
TBar Row
40kg 12/12/12/12
Cable Low Row / Wide Row
60kg / 40kg
10 / 10
10 / 10
10 / 10
Straight arm push down
40kg 12/12/12
BB Curlz
35kg 12/8/6
Seated Swiss Curlz
12kg 8/8
Cable Bicep Flex
15kg 10/10/10
Cold still kicking my ass and didn't sleep well last night due to constant tickle cough.
Bit of a ham fisted arms session today, meeting over run by quite a while and kept getting collared by people asking me questions.
Still, the pump was beautiful.
Arms
CGBP
20kg 12
60kg 12
70kg 12/12/10/10
60kg 10/10
Dips
15kg 10/10/7
BW 8
Cable Rope Push Down/ Cable OH Ext
30kg / 25kg
12 / 12
12 / 12
12 / 12
DB OH Ext
28kg 8/8
Swiss Curlz
18kg 10/8/8
BB Curlz
30kg 10/10/10
Still, the pump was beautiful.
Arms
CGBP
20kg 12
60kg 12
70kg 12/12/10/10
60kg 10/10
Dips
15kg 10/10/7
BW 8
Cable Rope Push Down/ Cable OH Ext
30kg / 25kg
12 / 12
12 / 12
12 / 12
DB OH Ext
28kg 8/8
Swiss Curlz
18kg 10/8/8
BB Curlz
30kg 10/10/10
Funny session today, still refusing to train legs so did a deadlifting session today. Lower back pump was much better than last week, although I'm lifting with a pulled glute at the moment, proper hardcore. Finding semi sumo deadlifts comfortable, and seem to make the lift possible with a pulled glute, less hip hinging seems to activate them less I guess.
Deadlifts
Semi sumo
70kg 8
110kg 5
150kg 5/5/5/5
110kg 5/5/5
Shrugs
110kg 12/12/12/12
Deadlifts
Semi sumo
70kg 8
110kg 5
150kg 5/5/5/5
110kg 5/5/5
Shrugs
110kg 12/12/12/12
Struggled doing 60kg last week due to cold, still have cold, blasted out 30kg DB Press. Wut.
Shoulders
DB Press
20kg 15
26kg 8
30kg 8/8/8/6
24kg 10/8
Cable Front Raise (pause) / Cable Side Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Machine Lateral Raise / Machine Rear Flyes
25kg / 20kg
12 / 12
12 / 12
12 / 12
Machine Press
45kg / 35kg / 25kg
10 / 10 / 10
10 / 10 / 10
Shoulders
DB Press
20kg 15
26kg 8
30kg 8/8/8/6
24kg 10/8
Cable Front Raise (pause) / Cable Side Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Machine Lateral Raise / Machine Rear Flyes
25kg / 20kg
12 / 12
12 / 12
12 / 12
Machine Press
45kg / 35kg / 25kg
10 / 10 / 10
10 / 10 / 10