That's what I said, HST-7.
The Wizard of Wolls: Follow the yellow brick gains
- Thread starter MoNkeE
- Start date
Back to chest Monday's, what a glorious feeling.
Chest
DB Flyes / DB Press
16kg / 32kg
10 / 10
10 / 10
10 / 6 with a spot
Paused bench press - 2 second pause
60kg 8/8/8
60kg 12 no pause
Cable Flyes
20kg / 15kg
10 / 10
25kg / 20kg
10 / 10
10 / 10
Tricep Push Down / Kneeling Cable OH Rope Ext
65kg / 35kg
15 / 12
15 / 6
8 / 6
Skull Crushers
20kg 8/8/8
The focus for the firs exercise was time under tension. We avoided loading the skeletal structure too much, so all Flyes were brought back to just wider than shoulder width (keeping tension on the pecs), and DB Press was pushed out to not-quite-lockout. This made the superset very difficult and the pump unreal.
Paused press was a breath of fresh air and really quite taxing too. Finishing off with cable fly superset rounded it off quite nicely in my opinion.
Tiny bit of tricep work, but second set in the first superset over pumped my tris and I couldn't recover after that!
Chest
DB Flyes / DB Press
16kg / 32kg
10 / 10
10 / 10
10 / 6 with a spot
Paused bench press - 2 second pause
60kg 8/8/8
60kg 12 no pause
Cable Flyes
20kg / 15kg
10 / 10
25kg / 20kg
10 / 10
10 / 10
Tricep Push Down / Kneeling Cable OH Rope Ext
65kg / 35kg
15 / 12
15 / 6
8 / 6
Skull Crushers
20kg 8/8/8
The focus for the firs exercise was time under tension. We avoided loading the skeletal structure too much, so all Flyes were brought back to just wider than shoulder width (keeping tension on the pecs), and DB Press was pushed out to not-quite-lockout. This made the superset very difficult and the pump unreal.
Paused press was a breath of fresh air and really quite taxing too. Finishing off with cable fly superset rounded it off quite nicely in my opinion.
Tiny bit of tricep work, but second set in the first superset over pumped my tris and I couldn't recover after that!
Ha just that huge lactic acid build up. Looked swole as **** but couldn't move my arms at all
Ha just that huge lactic acid build up. Looked swole as **** but couldn't move my arms at all
Pics?
Just look at any pic from the last six months, I never change
Good back session today, trained with a different mate. Lots of full ROM stretching, really stretching the lats out between sets. Was fun, awful, intense and had me sweating like Tom-e in a titty factory.
Back
BORs
20kg 15
60kg 12
100kg 8
90kg 8/8
Pendley Rows and roll out
60kg 8/8/8
DB Rows
34kg 10/10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
60kg / 60kg
6 / 8
6 / 8
6 / 8
6 / 8
Lat Pull Down Machine - full stretch
70kg 8/8/8/8
BB Curlz
30kg 12/12/12/12
Back
BORs
20kg 15
60kg 12
100kg 8
90kg 8/8
Pendley Rows and roll out
60kg 8/8/8
DB Rows
34kg 10/10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
60kg / 60kg
6 / 8
6 / 8
6 / 8
6 / 8
Lat Pull Down Machine - full stretch
70kg 8/8/8/8
BB Curlz
30kg 12/12/12/12
Sometimes doing someone else's workout makes the world of difference. Doing the DB rows especially, my mate got called a C U Next Tuesday quite a few times
Man I wish every day was arm day. Struggled a bit with pump and fatigue this workout; my chest is still sore from Monday and my workout yesterday fried my biceps anyway. But pushed through it in the name of the God of Gains.
Arms
EZ Curlz / BB Skull Crushers
25kg / 35kg
12 / 12
12 / 12
12 / 12
12 / 12
These were nicely challenging. Maybe SLGHTLY too heavy on the skull crushers, but the pump and burn from the Curlz was heavenly.
FST-7 BB Curlz
20kg 10/10/10/10/10/10/10
Just ridiculous. 30 second rests between sets, stretching out the muscle in this time. The burn, the pump, the vascularity, the Mirin - all incredible.
DB CGBP / Hammer Curlz
22kg / 6kg
12 / 12
12 / 12
12 / 12
Could go heavier on the CGBP here, but really struggled getting the DBs in position with my biceps being dead to the world.
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 / BB Skull Crushers
25kg / 35kg
12 / 12
12 / 12
12 / 12
12 / 12
These were nicely challenging. Maybe SLGHTLY too heavy on the skull crushers, but the pump and burn from the Curlz was heavenly.
FST-7 BB Curlz
20kg 10/10/10/10/10/10/10
Just ridiculous. 30 second rests between sets, stretching out the muscle in this time. The burn, the pump, the vascularity, the Mirin - all incredible.
DB CGBP / Hammer Curlz
22kg / 6kg
12 / 12
12 / 12
12 / 12
Could go heavier on the CGBP here, but really struggled getting the DBs in position with my biceps being dead to the world.
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
Consistent leg training got me like whaaaaaaaaaaaat?
Legs
Leg Extensions
25kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
150kg 10
200kg 10
240kg 10/10/10/10/10
280kg 10
310kg 8/8
240kg 10
Cable SLDL
60kg 10/10/8/8
Legs
Leg Extensions
25kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
150kg 10
200kg 10
240kg 10/10/10/10/10
280kg 10
310kg 8/8
240kg 10
Cable SLDL
60kg 10/10/8/8
I did a squat PB of 170kg or something back in December and it kicked off my old ligament tear injury. Since then I had a couple of months off legs totally, and been doing some mobility and foam rolling at home. Started over the last month introducing leg workouts back in again, but sticking to leg press as it takes out the lower back strain and avoids putting stress on my knee. More work required, but the goal is to be back to squatting in a couple of months or so.
Friday training, hitting shoulders. Wasn't a particularly long session, but still shifted some decent volume/weight.
Shoulders
DB Press
20kg 12
28kg 10
32kg 10/9/8
Arnies
16kg 12/12/12
Straight Bar Cable Front Raise
20kg 12/12/15/20
Leaning Side Cable Raise
10kg 12/12/12
Cable Rows To Chest
50kg 12/12/12/12
Shoulders
DB Press
20kg 12
28kg 10
32kg 10/9/8
Arnies
16kg 12/12/12
Straight Bar Cable Front Raise
20kg 12/12/15/20
Leaning Side Cable Raise
10kg 12/12/12
Cable Rows To Chest
50kg 12/12/12/12
Monday training.... Training at 10am without the same food through me, without a morning coffee, seems to drain me somewhat.
Chest
BB Bench
20kg 12
60kg 12
80kg 8
100kg 6/6/5/4 no spotter
70kg 12/10
Incline DB Flyes / incline DB Press
16kg / 26kg
8 / 8
8 / 6
16kg / 16kg
8 / 8
8 / 8
Dips
BW 10/10/10
Cable Flyes - Short Stack
40kg 10/10/10
DB OH Ext
40kg 8/7
BB OH Ext
30kg 10/10
Would have felt more confident with the bench press if I had a spotter, and probably got an extra rep on the last two sets. C'est le vie!
Chest
BB Bench
20kg 12
60kg 12
80kg 8
100kg 6/6/5/4 no spotter
70kg 12/10
Incline DB Flyes / incline DB Press
16kg / 26kg
8 / 8
8 / 6
16kg / 16kg
8 / 8
8 / 8
Dips
BW 10/10/10
Cable Flyes - Short Stack
40kg 10/10/10
DB OH Ext
40kg 8/7
BB OH Ext
30kg 10/10
Would have felt more confident with the bench press if I had a spotter, and probably got an extra rep on the last two sets. C'est le vie!
Really good combination of muscle stretching and volume for back training today. Pump was a beautiful thing to behold, and my training partner certainly struggled at times. The DB Rows remain killer to the cardio-phobiac like me.
Back
Pendley Rows and roll out
60kg 8/8/8/8
BORs
60kg 12/12/12
DB Rows
34kg 10/10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
60kg / 60kg
8 / 8
8 / 8
8 / 8
8 / 8
Lat Pull Down Machine - full stretch
70kg 10/10/10/10
BB Curlz
30kg 12/12/12/12
Back
Pendley Rows and roll out
60kg 8/8/8/8
BORs
60kg 12/12/12
DB Rows
34kg 10/10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
60kg / 60kg
8 / 8
8 / 8
8 / 8
8 / 8
Lat Pull Down Machine - full stretch
70kg 10/10/10/10
BB Curlz
30kg 12/12/12/12
I wish every day was arm day 
Arms
EZ Curlz / Skull Crushers
25kg / 35kg
12 / 10
12 / 10
12 / 10
12 / 10
BB Curlz slow / DB OH Ext
20kg / 40kg
12 / 10
12 / 10
12 / 10
12 / 10
DB Curlz / Rope Push Down / Rope OH Ext
9kg / 30kg / 25kg
10 / 12 / 12
10 / 12 / 12
10 / 12 / 12
EZ Bar Preacher Curlz
10kg 12/12
All EZ bad weights are not including the weight of the bar before you all think I'm a phaggot.
Arms
EZ Curlz / Skull Crushers
25kg / 35kg
12 / 10
12 / 10
12 / 10
12 / 10
BB Curlz slow / DB OH Ext
20kg / 40kg
12 / 10
12 / 10
12 / 10
12 / 10
DB Curlz / Rope Push Down / Rope OH Ext
9kg / 30kg / 25kg
10 / 12 / 12
10 / 12 / 12
10 / 12 / 12
EZ Bar Preacher Curlz
10kg 12/12
All EZ bad weights are not including the weight of the bar before you all think I'm a phaggot.
Fun workout for shoulders today, been a while since I've enjoyed normal BB Overhead Press. 60kg flew up far easier than I thought it would. 65kg wasn't much of a struggle either. 70kg was tough, but stopped at 6 reps to stop my lower back getting hammered.
Shoulders
OHP
40kg 12
60kg 10
65kg 8
70kg 6
BTN Press
40kg 12/12
Rope Cable Front Raise
25kg 12/12/12/20
Leaning Cable Side Raise
10kg 10/10/10
Cable Row To Chest
55kg 12/12/12/12
Y Cable Raise Machine
10kg 10/10/10
Shoulders
OHP
40kg 12
60kg 10
65kg 8
70kg 6
BTN Press
40kg 12/12
Rope Cable Front Raise
25kg 12/12/12/20
Leaning Cable Side Raise
10kg 10/10/10
Cable Row To Chest
55kg 12/12/12/12
Y Cable Raise Machine
10kg 10/10/10