The Wizard of Wolls: Follow the yellow brick gains
- Thread starter MoNkeE
- Start date
I'm sure this kinda counts as legs.....?
Deadlifts
60kg 8
100kg 6
140kg 5
160kg 3
170kg 2
180kg 1
200kg 1
180kg 2/2/1
140kg 5/5
Snatch Grip Shrugs
60kg 12
70kg 12/12/12/12
200kg Deadlift video
Got distracted after that, so called it a day. Decent enough session tho.
Deadlifts
60kg 8
100kg 6
140kg 5
160kg 3
170kg 2
180kg 1
200kg 1
180kg 2/2/1
140kg 5/5
Snatch Grip Shrugs
60kg 12
70kg 12/12/12/12
200kg Deadlift video
Got distracted after that, so called it a day. Decent enough session tho.
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Soldato
I'm pretty mireful of your strength. How long have you been back training consistently for now?
I've been back since the start of the year and strength is increasing well every session (after 2 years of no DLs/Squats to speak of I'm already repping close to my 1RMs)
I've been back since the start of the year and strength is increasing well every session (after 2 years of no DLs/Squats to speak of I'm already repping close to my 1RMs
)
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Gotta be a good year or so now. Diets been back up to scratch for about 6 - 8 months. Not clean, but a lot more protein focused.
Back day today for a change, hopefully the Gods of Chest Monday will seek mercy upon my soul.
Back
BORs
20kg 15
60kg 12
90kg 10/10/10/10
60kg 12/12
Machine Pull Down / Machine Row
35kg / 35kg
10 / 10
10 / 10
10 / 10
Cable Row Wide / Straight Arm Push Down
65kg / 50kg
12 / 10
8 / 10
10 / 10 + 10
BB Curlz
35kg 10/10/10
Seated Incline DB Curlz
10kg 8/8/8
Preached Curlz
22.5kg 8/8
Was training alone today is decided to go more supersetty than usual, and focused on keeping the rest between sets down a bit too. Was a good workout, excellent pump. All round very handsome.
Back
BORs
20kg 15
60kg 12
90kg 10/10/10/10
60kg 12/12
Machine Pull Down / Machine Row
35kg / 35kg
10 / 10
10 / 10
10 / 10
Cable Row Wide / Straight Arm Push Down
65kg / 50kg
12 / 10
8 / 10
10 / 10 + 10
BB Curlz
35kg 10/10/10
Seated Incline DB Curlz
10kg 8/8/8
Preached Curlz
22.5kg 8/8
Was training alone today is decided to go more supersetty than usual, and focused on keeping the rest between sets down a bit too. Was a good workout, excellent pump. All round very handsome.
Chest day Tuesday? Wtf is this ****? Was a decent workout tho. Ran out of time to really hammer triceps, but good pump all round anyway.
Chest
BB Bench
20kg 12
60kg 12
90kg 8
100kg 8/7/7
70kg 15/12
DB Flyes / DB Press
16kg / 16kg
12 / 12
12 / 12
12 / 12
Cable Flyes / Push Ups
20kg / BW
12 / 10
12 / 10
12 / 10
DB OH Ext
40kg 8/7/6
Chest
BB Bench
20kg 12
60kg 12
90kg 8
100kg 8/7/7
70kg 15/12
DB Flyes / DB Press
16kg / 16kg
12 / 12
12 / 12
12 / 12
Cable Flyes / Push Ups
20kg / BW
12 / 10
12 / 10
12 / 10
DB OH Ext
40kg 8/7/6
The planets were aligned, the moon will be full tonight and the Gods smiled down from the heavens, whispering "yes, today is the day, go forth and train those legs, and forever wobble about and complain afterwards".
Legs
Leg Extensions
25kg 12
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
140kg 12
190kg 10/10/10/10/10
210kg 10
240kg 10
260kg 10
290kg 8
240kg 10
190kg 10
140kg 12
Leg Curlz
50kg 12
55kg 12
60kg 8/8
50kg 10
Was good fun, nice return to leg work, and no knee pain is always a bonus. Filmed the 290kg set for extra gains:
290kg leg press for 8 reps of peace
Legs
Leg Extensions
25kg 12
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
140kg 12
190kg 10/10/10/10/10
210kg 10
240kg 10
260kg 10
290kg 8
240kg 10
190kg 10
140kg 12
Leg Curlz
50kg 12
55kg 12
60kg 8/8
50kg 10
Was good fun, nice return to leg work, and no knee pain is always a bonus. Filmed the 290kg set for extra gains:
290kg leg press for 8 reps of peace
Shoulder day today. Felt weak all day, broken sleep I think. Funnily enough this only really tends to punish me on the big lifts like OHP and DB Press. Rest of the workout was quite decent.
Shoulders
DB Press
18kg 12
28kg 12
32kg 10/9/8
Arnies
14kg 12/12/12
Cable Front Raise - Rope
20kg 12/12/12/16
Lateral Raise Machine
35kg 12
40kg 12/12
DB Side Raises
10kg 10/10/10
Cable Row to Chest
45kg 12/12/12/12
Cheeky post workout picture
Shoulders
DB Press
18kg 12
28kg 12
32kg 10/9/8
Arnies
14kg 12/12/12
Cable Front Raise - Rope
20kg 12/12/12/16
Lateral Raise Machine
35kg 12
40kg 12/12
DB Side Raises
10kg 10/10/10
Cable Row to Chest
45kg 12/12/12/12
Cheeky post workout picture
Soldato
faaarkin joocy
Took pointers from Steedie's recommendation today.
Arms
EZ Curlz / EZ Skull Crushers
20kg / 20kg
12 / 12
12 / 12
12 / 12
EZ Preacher DB Curlz FST-7
8kg 10/10/10/10/10/10/10
DB CGBP / Hammer Curlz
20kg / 6kg
12 / 12
12 / 12
12 / 12
Cable Straight bar Push Down
50kg 10/10/10
55kg 10/10/10/10
Cable OH Rope Ext / Cable Rope Curlz
40kg / 30kg
12 / 12
12 / 12
12 / 12
Snatch Grip Shrugs
70kg 12/12/12/12/12
Machine Y Raises - very short rest
10kg 12/12/12
Not used to these reps/exercises, some felt too light (DB CGBP for instance) but still got a decent burn out of it. Added some traps on at the end as mine are like a little girls. Decent enough workout and quite intense.
Arms
EZ Curlz / EZ Skull Crushers
20kg / 20kg
12 / 12
12 / 12
12 / 12
EZ Preacher DB Curlz FST-7
8kg 10/10/10/10/10/10/10
DB CGBP / Hammer Curlz
20kg / 6kg
12 / 12
12 / 12
12 / 12
Cable Straight bar Push Down
50kg 10/10/10
55kg 10/10/10/10
Cable OH Rope Ext / Cable Rope Curlz
40kg / 30kg
12 / 12
12 / 12
12 / 12
Snatch Grip Shrugs
70kg 12/12/12/12/12
Machine Y Raises - very short rest
10kg 12/12/12
Not used to these reps/exercises, some felt too light (DB CGBP for instance) but still got a decent burn out of it. Added some traps on at the end as mine are like a little girls. Decent enough workout and quite intense.
Off for a spa break today, so trained at 7:30 this morning with nothing but an Egg for breakfast. Not my strongest session as a result!
Chest
Early morning training by myself
BB Bench Press
20kg 12 - slow
70kg 12
90kg 8/8/6/6
70kg 10/10
DB Flyes / DB Press
16kg / 16kg
10 / 10
10 / 10
10 / 10
Cable Flyes / Push Ups
20kg / BW
12 / 8
12 / 8
12 / 8
15kg cable fly drop set 8 slow reps big contraction
Cable Push Down FST-7
50kg 10/10/10/10/10/10/10
BB OH Ext
20kg 12/12/12/12
Lying Leg Raise
BW 6/6/6
Captains Chair Leg Raises
BW 10/10/8/8
Chest
Early morning training by myself
BB Bench Press
20kg 12 - slow
70kg 12
90kg 8/8/6/6
70kg 10/10
DB Flyes / DB Press
16kg / 16kg
10 / 10
10 / 10
10 / 10
Cable Flyes / Push Ups
20kg / BW
12 / 8
12 / 8
12 / 8
15kg cable fly drop set 8 slow reps big contraction
Cable Push Down FST-7
50kg 10/10/10/10/10/10/10
BB OH Ext
20kg 12/12/12/12
Lying Leg Raise
BW 6/6/6
Captains Chair Leg Raises
BW 10/10/8/8
Went down the gym last night at about 6pm, absolutely rammed full of people and I almost just turned around and left. However found a bar with some plates on so started a deadlift session instead.
I've just got back from a spa break with the wife (married a year already, where does the time go) and the massage I got has probably agitated my tight back, to the point where deadlifts were uncomfortable from the beginning. Form just didn't feel clean, and I could feel my back rounding too often, far worse than it normally is. I was just lacking tightness in my entire core.
Deadlifts
70kg 8/8
110kg 8
150kg 3/3
170kg 2/2/2/2
150kg 2
Horrendous lower back pump, can barley move. Maybe due to spa treatment.
Seated DB Curlz
16kg 12/10/8
BB Curlz / Cable Rope Curlz
30kg / 20kg
8 / 10
8 / 10
8 / 10
8 / 10
8 / 10
Preacher Curlz
10kg 10/10/10
The 170kg deadlifts actually felt very easy in terms of lifting the weight, altho my form was awful. Lots of head shaking after reps so people knew I wasn't happy with them
Got a decent arm pump out of it in the end though.
I've just got back from a spa break with the wife (married a year already, where does the time go) and the massage I got has probably agitated my tight back, to the point where deadlifts were uncomfortable from the beginning. Form just didn't feel clean, and I could feel my back rounding too often, far worse than it normally is. I was just lacking tightness in my entire core.
Deadlifts
70kg 8/8
110kg 8
150kg 3/3
170kg 2/2/2/2
150kg 2
Horrendous lower back pump, can barley move. Maybe due to spa treatment.
Seated DB Curlz
16kg 12/10/8
BB Curlz / Cable Rope Curlz
30kg / 20kg
8 / 10
8 / 10
8 / 10
8 / 10
8 / 10
Preacher Curlz
10kg 10/10/10
The 170kg deadlifts actually felt very easy in terms of lifting the weight, altho my form was awful. Lots of head shaking after reps so people knew I wasn't happy with them
Got a decent arm pump out of it in the end though.
Getting really disappointed with my shoulder press at the moment, I just don't feel strong with it at all. Rest of the workout was good enough, altho my delts were on fire.
Pump was mireful as ****, one of those times you look at your pic and think you've finally made it. I'll look like chit without the pump tomorrow though
Shoulders
DB Press
20kg 12
28kg 10
32kg 10/9/7
Arnies
16kg 12/12/12
Cable Front Raise - Rope
20kg 12/12/18/15
Lateral Machine Raise
35kg 10/10/10
Leaning Side Raise
10kg 12/12/12
Cable Row to Chest
45kg 12/12/12/12
Snatch Grip Shrugs
70kg 12/12/12/12
Cable Y Raises
10kg 12
12.5kg 10/10
Pump was mireful as ****, one of those times you look at your pic and think you've finally made it. I'll look like chit without the pump tomorrow though
Shoulders
DB Press
20kg 12
28kg 10
32kg 10/9/7
Arnies
16kg 12/12/12
Cable Front Raise - Rope
20kg 12/12/18/15
Lateral Machine Raise
35kg 10/10/10
Leaning Side Raise
10kg 12/12/12
Cable Row to Chest
45kg 12/12/12/12
Snatch Grip Shrugs
70kg 12/12/12/12
Cable Y Raises
10kg 12
12.5kg 10/10
Pretty decent back session today finished off with some biceps. Nothing unusual to report, was good weight, felt strong, got a good pump, walked out the joint with everyone mirin.
Back
BORs
20kg 20
60kg 12
95kg 8/8/8/8/8
65kg 12/12
Machine Pull Down / Machine Row
35kg / 40kg
10 / 10
10 / 10
10 / 10
Cable Row Wide / Straight Arm Push Down
70kg / 50kg
10 / 10
10 / 10
10 / 10
BB Curlz
35kg 8/8/8
DB Curlz
8kg 10/10/10
BB Curlz to failure
17.5kg 25
Back
BORs
20kg 20
60kg 12
95kg 8/8/8/8/8
65kg 12/12
Machine Pull Down / Machine Row
35kg / 40kg
10 / 10
10 / 10
10 / 10
Cable Row Wide / Straight Arm Push Down
70kg / 50kg
10 / 10
10 / 10
10 / 10
BB Curlz
35kg 8/8/8
DB Curlz
8kg 10/10/10
BB Curlz to failure
17.5kg 25
This session felt tougher than it looks. The first exercise certainly gave me some fatigue before getting on to benching.
Chest
DB Flyes / DB Press
16kg / 30kg
10 / 10
10 / 10
10 / 10
BB bench
67.5kg 10/10/10
Lying Incline Cable Flyes
20kg 10/10/10
Hammer Press Machine
15kg 15
25kg 15
30kg 10
DB OH Ext
30kg 12/12/12
Cable Rope Pushdown / OH Rope Ext
35kg / 30kg
10 / 10
10 / 10
Chest
DB Flyes / DB Press
16kg / 30kg
10 / 10
10 / 10
10 / 10
BB bench
67.5kg 10/10/10
Lying Incline Cable Flyes
20kg 10/10/10
Hammer Press Machine
15kg 15
25kg 15
30kg 10
DB OH Ext
30kg 12/12/12
Cable Rope Pushdown / OH Rope Ext
35kg / 30kg
10 / 10
10 / 10
Everybody wants to talk to me at this gym 
as nice as it is to have pals, sometimes you just wanna power through your workout!
Back
BORs
20kg 15
60kg 12
95kg 8/8/8/8/8/8
65kg 12/12
Machine Pull Down / Machine Row
35kg / 40kg
10 / 10
10 / 10
10 / 10
Long break
Cable Wide Row / Close Row
60kg / 50kg
10 / 10
10 / 10
10 / 10
Cable Straight Arm Push Down
50kg 10/10/10
BB Curlz
35kg 8/8/8
Seated incline DB Curlz
8kg 8/8
I actually thought 95kg BOR was a move up, did 3 sets before I realised I'd done it last week too. Oh well, next week will be 100kg!
as nice as it is to have pals, sometimes you just wanna power through your workout!Back
BORs
20kg 15
60kg 12
95kg 8/8/8/8/8/8
65kg 12/12
Machine Pull Down / Machine Row
35kg / 40kg
10 / 10
10 / 10
10 / 10
Long break
Cable Wide Row / Close Row
60kg / 50kg
10 / 10
10 / 10
10 / 10
Cable Straight Arm Push Down
50kg 10/10/10
BB Curlz
35kg 8/8/8
Seated incline DB Curlz
8kg 8/8
I actually thought 95kg BOR was a move up, did 3 sets before I realised I'd done it last week too. Oh well, next week will be 100kg!
Epic leg press session today.
Legs
Leg Extensions
25kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
140kg 10
190kg 10
230kg 10/10/10/10/10
270kg 8
300kg 8/8
230kg 10/10
Leg Curlz
50kg 12
55kg 12
60kg 8/8/8
Been doing a lot of soft tissue work and stretching on my legs at home recently, want to get back to squatting health. Knees seem okay training leg press at the moment tho, hopefully within the month I can get back to squatting!
Legs
Leg Extensions
25kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
140kg 10
190kg 10
230kg 10/10/10/10/10
270kg 8
300kg 8/8
230kg 10/10
Leg Curlz
50kg 12
55kg 12
60kg 8/8/8
Been doing a lot of soft tissue work and stretching on my legs at home recently, want to get back to squatting health. Knees seem okay training leg press at the moment tho, hopefully within the month I can get back to squatting!
Was hoping all my Dumbell work over the last couple of months would've resulted in more strength through barbell OHP, but a bit disappointed here. Saying that, first time I've done it in months, so might take a couple of sessions before it comes back.
Shoulders
OHP
20kg 12
40kg 10
60kg 8
65kg 8/8/8
BTN Press
45kg 12/10
Cable Rope Front Raise / Leaning Side Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Cable Wide Row To Chest
65kg 10/10/10/10
Snatch Grip Shrugs
80kg 10/10/10/10
Machine Y Raises
10kg 12/12/12
Shoulders
OHP
20kg 12
40kg 10
60kg 8
65kg 8/8/8
BTN Press
45kg 12/10
Cable Rope Front Raise / Leaning Side Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Cable Wide Row To Chest
65kg 10/10/10/10
Snatch Grip Shrugs
80kg 10/10/10/10
Machine Y Raises
10kg 12/12/12
Brutal workout on the biceps, average on the triceps. Can't quite get the intensity right for them whilst super setting.
Arms
EZ Curlz / EZ Skull Crushers
20kg / 25kg
12 / 12
22.5kg / 30kg
12 / 12
12 / 12
12 / 12
HST-7 BB Curlz
20kg 10/10/10/10/10/10/10
CGBP / Hammer Curlz
40kg / 6kg
12 / 12
12 / 12
12 / 12
Cable Push Down Flat Bar
60kg 10/10/10/10/10/10/10
Cable OH Rope Ext / Cable Rope Curlz
40kg / 30kg
10 / 12
10 / 12
10 / 12
Arms
EZ Curlz / EZ Skull Crushers
20kg / 25kg
12 / 12
22.5kg / 30kg
12 / 12
12 / 12
12 / 12
HST-7 BB Curlz
20kg 10/10/10/10/10/10/10
CGBP / Hammer Curlz
40kg / 6kg
12 / 12
12 / 12
12 / 12
Cable Push Down Flat Bar
60kg 10/10/10/10/10/10/10
Cable OH Rope Ext / Cable Rope Curlz
40kg / 30kg
10 / 12
10 / 12
10 / 12
Man of Honour
FST-7*
Phaggot
Phaggot