The Wizard of Wolls: Follow the yellow brick gains

[MoNkeE]

Hahahahahaaaaaa train legs, good one.

Dips
BW 10/10
10kg 10/10
20kg 10/10/10

Lying French Press / CGBP
25kg / 25kg
10 / 10
10 / 10
10 / 10

Cable Push Down Wide
40kg 12/12/12

Cable Push Down Narrow
45kg 12/12/12

BB Curlz
35kg 10/10/10

Swiss Curlz
8kg 10/10/10

Wasn't much for biceps but the pump was unreal.

 

[MoNkeE]

Finally convinced myself to do legs. Never again! Til next week maybe anyway.

Really doesn't look like much of a workout but it was Brutal with a capital Ouch.
Legs
Leg Extensions
40kg 20/20/20/20

Back Squats / Front Squats
60kg / 60kg
10 / 10
10 / 10
10 / 10
10 / 10

GHR - very slow
BW 6/6/6

 

[MoNkeE]

Was very much flagging today, been feeling hungry all week long and today my stomach was grumbling down the gym. So my workout was cut short a bit as I went searching for food. Wrists have been very painful since Tuesday's back workout as well.

Shoulders
DB Press
20kg 12
28kg 8
32kg 8/8/8/8/8

BTN Press
40kg 10/10/10

Machine Lateral Raise / Machine Rear Flyes
20kg / 25kg
12 / 12
12 / 12
12 / 12

And then polished off an 8oz burger with bacon and cheese

 

[mrthingyx]

Nice.

Your leg day looks deeply unpleasant. I once tried front squats -> back squats (as consecutive exercises) and that convinced me anything more was just crazy.

 

[MoNkeE]

Yeah it's really bizarre - the ten back squats don't seem THAT bad. I mean sure challenging enough after a couple of sets, but they're not that unpleasant. But the front squats immediately after, and every set you want to stop after three reps

 

[MoNkeE]

Bench was strong today, everything felt good. Must've been due to the obscene amount of carbs I ate yesterday

Chest
BB Bench
20kg 15
60kg 12
90kg 8/8/8/8
60kg 15/12

Incline DB Press
28kg 10/10/10

Cable Crossovers
25kg 12/12/12

Dips
10kg 10/10/10

DB OH Ext
28kg 12/10/9

Cable push down wide
45kg 12/12/12

Cable push down narrow
50kg 10/10/10

 

[MoNkeE]

Back
Pull Ups
BW 8/8/8/8/7

Chin ups
BW 6/6/5

Cable Seated Row / Supinated Lat Pull Down
60kg / 60kg
12 / 8
12 / 8
12 / 6

Straight arm push down - short stack
80kg 10/10/10

BB Curlz
30kg 12/12/12

Leaning Swiss Curlz
8kg / 8kg
8 / 8
8 / 8

Cable Bicep Flex
15kg 10/10/10

 

[MoNkeE]

Arms
CGBP
20kg 15
70kg 10/10/10/8/8

Lying French Press / CGBP
25kg / 25kg
10 / 12
10 / 12
10 / 12

Cable Push Down Wide
45kg 12/12/12

Cable Push Down Narrow
50kg 10/10/10

BB Curlz
35kg 10/10/10/10

Cable Rope Bicep Curlz - slow
30kg 10/10/10/10

Concentration Curlz
10kg 10/10/10

 

[MoNkeE]

Had a lot of pain in my left knee after the first set of squat super sets today. Ground on through it, but wasn't overly pleasant.

Legs
Leg Extensions
40kg 20/20/20/20

Back Squats / Front Squats
60kg / 60kg
10 / 10
10 / 10
10 / 10
10 / 10
10 / 0
10 / 0

GHR - slow
BW 6/6/6/6

Captains Chair ab work
3 sets

 

[MoNkeE]

Pretty fun shoulder workout to finish the week with. Really need to work on my traps so going to start prioritising them a bit more during shoulders. The sheer amount of pressing I do should make up for the lack of unique exercises, right?

Shoulders
DB Press
20kg 12
28kg 8
34kg 8/8
32kg 8/8/8

BTN Press
40kg 12/12/12

DB Shrugs
30kg 12
34kg 12
38kg 12
42kg 12
38kg 12
34kg 12
30kg 12

Bent Over Cable Rear Flyes
15kg 12/12/12

 

[MoNkeE]

Decent numbers today but definitely not feeling as strong as I thought I would after last weeks chest session.
Chest
BB Bench
40kg 12
60kg 10
95kg 8/8/6
60kg 12/12

Incline DB Bench
28kg 10/10/10

Cable Flyez
20kg 12/12/12

Pec Deck
50kg / 35kg
10 / 12
12 / 12
12 / 12

Cable Push Down Wide
50kg 12/12/12

Cable Push Down Narrow
55kg 12/12/10

BB OH Ext
25kg 12/12/12

 

[Delvis]

Have you tried any snatch grip high pulls or anything? for traps

 

[MoNkeE]

No I haven't, might give it a whirl this week. First time I've done DB shrugs in such a long time though, and got some brilliant DOMS from them.

 

[Delvis]

Ahh okay thought you'd been doing them a while. Well if you need to mix it up I'd look at going down that route, get some tasty doms doing snatch work.

 

[MoNkeE]

Nah I've always done shrugs in a smith rack before. And pretty inconsistently at that!

 

[MoNkeE]

Pretty intense back workout today, very short rest periods so overall weight moved not quite as impressive, but the pump and pain we're adequately present.
Back
Lat Pull Down Close Grip
60kg 12
70kg 12
80kg 10

Lat Pull Down Wide / Cable Row Narrow
70kg / 60kg
8 / 10
60kg / 60kg
10 / 10
10 / 10

Machine Row - one arm
40kg 10/10/10

Straight arm cable push down
45kg 12/12/12

TBar Rows to failure
15kg 30/20

BB Curlz
30kg 12/12/12

Seated Swiss Curlz
10kg 8/8

Cable Bicep Flex
15kg 12/12/12

 

[MoNkeE]

Whooooooooo's ready for today's daily update.....?! Oh, no ones here DB Press is still progressing well, and the DB shrug pyramid sets are killer.
Shoulders
DB Press
20kg 12
28kg 10
34kg 8/8/8
32kg 8/8

BTN Press
40kg 12/12/12

Machine Lateral Raise / Machine Rear Flyes
30kg / 30kg
12 / 12
12 / 12

DB Shrugs
30kg 12
34kg 12
38kg 12
42kg 12
38kg 12
34kg 12
30kg 12

 

[mrthingyx]

That is because DB shrugs make me cry.

 

[MoNkeE]

Wasn't far off crying myself to be honest

Will probably cry more doing legs tomorrow

 

[MoNkeE]

Really wasn't feeling legs today. didn't feel like the movement was quite right, my left knee still hurts (torn ligament at some point my wife seems to think), but trooped on regardless. Just felt a little bit deflated, as 140kg used to be my working weight for sets of 8
Legs
Leg Ext warmup
40kg 20

Back Squats
60kg 10
100kg 8
140kg 5/5/5/5
100kg 8/8

GHR
BW 8/8/8/8

Leg Extensions / Leg Curlz
50kg / 50kg
12 / 12
12 / 12