To be fair think it was largely a good day.... Wasn't expecting to do 70kg, yet alone manage 6 reps!
The Wizard of Wolls: Follow the yellow brick gains
- Thread starter MoNkeE
- Start date
Some ruthless **** was using my usual leg press, so I had to improvise and use the sled leg press. Hurt like hell so at least that's a good thing.
Legs
Leg Extensions
25kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Sled
173kg 10
181kg 10
189kg 10
197kg 10
205kg 10
213kg 10
221kg 10
229kg 10
237kg 10
245kg 10/10/10
221kg 10
197kg 10
173kg 20
Leg Curlz
55kg 8
60kg 8/8/8
My training partner didn't appreciate it so much.
245kg is the leg press stacked out.
Legs
Leg Extensions
25kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Sled
173kg 10
181kg 10
189kg 10
197kg 10
205kg 10
213kg 10
221kg 10
229kg 10
237kg 10
245kg 10/10/10
221kg 10
197kg 10
173kg 20
Leg Curlz
55kg 8
60kg 8/8/8
My training partner didn't appreciate it so much.
245kg is the leg press stacked out.
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Less than six hours sleep wasn't a good start to International Chest Monday, so strength wasn't quite on form. Still muddled through and pushed out some decent volume and numbers. Gonna eat like a fat man tonight to try and retain some gains.
Chest
BB Bench
20kg 15
60kg 12
80kg 8
100kg 6/6/5
80kg 10
DB Incline Flyes / DB Incline Press
16kg / 26kg
10 / 8
10 / 6
8 / 6
Dips
BW 8/8/10/8
Machine Flyes
45kg 10 too heavy
35kg 10 still just too heavy
30kg 10\10 just right
Cable Underarm Flyes (single / double arm)
10kg 8/8
10kg 8/8
10kg 8/8
Skull Crushers
20kg 15
30kg 9/9
Cable Rope Push Down
30kg 10/8
25kg 10/10
Chest
BB Bench
20kg 15
60kg 12
80kg 8
100kg 6/6/5
80kg 10
DB Incline Flyes / DB Incline Press
16kg / 26kg
10 / 8
10 / 6
8 / 6
Dips
BW 8/8/10/8
Machine Flyes
45kg 10 too heavy
35kg 10 still just too heavy
30kg 10\10 just right
Cable Underarm Flyes (single / double arm)
10kg 8/8
10kg 8/8
10kg 8/8
Skull Crushers
20kg 15
30kg 9/9
Cable Rope Push Down
30kg 10/8
25kg 10/10
Yeah totally. Not a single rep is easy after the first few Flyes, and the pump is its own reward 
Quick half hour down the gym today. Biceps/10
Arms
EZ Curlz (weight not including bar)
10kg 10
30kg 12/10/10
20kg 10
BB Curlz - slow reps
17.5kg 10/10/10
DB Curlz
8kg 10/10/10
Cable Bicep Flex
15kg 10/10/10/10
BB Curlz
17.5kg 20/20/20
Arms
EZ Curlz (weight not including bar)
10kg 10
30kg 12/10/10
20kg 10
BB Curlz - slow reps
17.5kg 10/10/10
DB Curlz
8kg 10/10/10
Cable Bicep Flex
15kg 10/10/10/10
BB Curlz
17.5kg 20/20/20
Shoulders wasn't that great today, so I'm gonna go home and eat a lot.
Shoulder
OHP
20kg 12
40kg 12
65kg 8/6/5
60kg 3.5 - laughable haha
BTN Press
45kg 12/10
Cable Rope Front a Raise
25kg 12/12/18/15
Cable Side Raises
10kg 10/10/10
Cable Row To Chest
60kg 12/12/12
Snatch Shrugs
80kg 12/12/12/12
Cable Y Raise Machine
10kg 12/12/12
Shoulder
OHP
20kg 12
40kg 12
65kg 8/6/5
60kg 3.5 - laughable haha
BTN Press
45kg 12/10
Cable Rope Front a Raise
25kg 12/12/18/15
Cable Side Raises
10kg 10/10/10
Cable Row To Chest
60kg 12/12/12
Snatch Shrugs
80kg 12/12/12/12
Cable Y Raise Machine
10kg 12/12/12
Weighed myself this morning and I was sat (well, stood) at 94.9kg. Originally, way back when, my goal was to hit 95kg and cut for holiday at the end of May.
However.
I'm enjoying my lifting, I'm enjoying eating, I'm making some gains and I don't want to stop. I have the faintest of abs still, and everything else is still lean enough, with vascularity at an all time high (that reduces body fat by 10% when wearing a vest). So I'm leaning towards continuing my bulk, maybe aim for 100kg, then peel back to 90 after that.
However.
I'm enjoying my lifting, I'm enjoying eating, I'm making some gains and I don't want to stop. I have the faintest of abs still, and everything else is still lean enough, with vascularity at an all time high (that reduces body fat by 10% when wearing a vest). So I'm leaning towards continuing my bulk, maybe aim for 100kg, then peel back to 90 after that.
I like you. You say what I like to hear. 
That's me told then
Legs legs legs legs legs legs legs. Legs legs legs. Leggy leg leg legs. So much legs. Legs for days. Oh my legs. Such legs. Much ouch.
Legs
Leg Extensions
20kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
175kg 10
225kg 10
285kg 10/10/10/10/10
315kg 8/8
225kg 10/10
GHR holding a plate
20kg 6/6/6/6
Ouch ouch ouch.
The GHRs were really fun today. Well, absolutely horrific really, but I was glad I did them. Controlled reps, big contraction, slow extension. Much hamstring cramping
Legs
Leg Extensions
20kg 20
45kg 20
55kg 15
65kg 8/8/8
55kg 10
Leg Press
175kg 10
225kg 10
285kg 10/10/10/10/10
315kg 8/8
225kg 10/10
GHR holding a plate
20kg 6/6/6/6
Ouch ouch ouch.
The GHRs were really fun today. Well, absolutely horrific really, but I was glad I did them. Controlled reps, big contraction, slow extension. Much hamstring cramping
Glute Ham Raises 
Glute Ham Raises
Just had to consult google, looks very fun / a unique kind of hell.
Back day today. Holy forearm pump.
Back
BORs
20kg 15
70kg 12
100kg 8/8/8/8
70kg 12/12
DB Rows
34kg 10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
65kg / 60kg
8 / 8
8 / 8
8 / 8
Lat Pull Down Machine Full Stretch
70kg 10/10/10/10
BB Curlz - forearms completely pumped at this point
25kg 10/12/12
DB Curlz
8kg 12
10kg 12
12kg 12
Back
BORs
20kg 15
70kg 12
100kg 8/8/8/8
70kg 12/12
DB Rows
34kg 10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
65kg / 60kg
8 / 8
8 / 8
8 / 8
Lat Pull Down Machine Full Stretch
70kg 10/10/10/10
BB Curlz - forearms completely pumped at this point
25kg 10/12/12
DB Curlz
8kg 12
10kg 12
12kg 12
Going to stop training chest on a Monday, as Sunday's always end up too hit or miss with sleep or eating. Yesterday for instance included about 4 hours of broken sleep and eating largely junk food. Was an alright session considering this.
Chest
BB Bench
20kg 15
60kg 12
80kg 8
100kg 6/6/4
70kg 12/11
Incline DB Flyes / DB Press
16kg / 16kg
8 / 8
8 / 8
8 / 8
Dips
BW 10/10/10/10
Pec Deck
60kg / 50kg / 40kg / 30kg
12 / 12 / 12 / 12
Machine Flyes
35kg 10/10/10
Chest
BB Bench
20kg 15
60kg 12
80kg 8
100kg 6/6/4
70kg 12/11
Incline DB Flyes / DB Press
16kg / 16kg
8 / 8
8 / 8
8 / 8
Dips
BW 10/10/10/10
Pec Deck
60kg / 50kg / 40kg / 30kg
12 / 12 / 12 / 12
Machine Flyes
35kg 10/10/10
Such a handsome session.
Back
BORs
20kg 15
70kg 12
100kg 8/8/8/8
70kg 12/12
Single Arm Rows
34kg 10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
70kg / 60kg
8 / 8
8 / 8
8 / 8
8 / 8
Lat Pull Down Machine Full Stretch
70kg 10/12/10/10
BB Curlz
30kg 12/12/12
DB Curlz
8kg 10/10/10
BB Curlz
20kg 20/10
Back
BORs
20kg 15
70kg 12
100kg 8/8/8/8
70kg 12/12
Single Arm Rows
34kg 10/10/10 no rest
Seated cable row a full stretch/ straight arm cable push down
70kg / 60kg
8 / 8
8 / 8
8 / 8
8 / 8
Lat Pull Down Machine Full Stretch
70kg 10/12/10/10
BB Curlz
30kg 12/12/12
DB Curlz
8kg 10/10/10
BB Curlz
20kg 20/10
Every day should be arm day.
Arms
EZ Curlz / EZ OH Ext
20kg / 20kg
12 / 12
30kg / 30kg
12 / 12
12 / 12
12 / 12
Hard as ****
20kg / 20kg
10 / 12
BB Curlz Slow / Cable Push Down
17.5kg / 40kg
10 / 12
10 / 12
10 / 12
10 / 12
DB OH Ext / DB Curlz
40kg / 9kg
10 / 10
10 / 10
10 / 10
Ho Lee She Tuh, what a pump
Arms
EZ Curlz / EZ OH Ext
20kg / 20kg
12 / 12
30kg / 30kg
12 / 12
12 / 12
12 / 12
Hard as ****
20kg / 20kg
10 / 12
BB Curlz Slow / Cable Push Down
17.5kg / 40kg
10 / 12
10 / 12
10 / 12
10 / 12
DB OH Ext / DB Curlz
40kg / 9kg
10 / 10
10 / 10
10 / 10
Ho Lee She Tuh, what a pump