The Wizard of Wolls: Follow the yellow brick gains

MoNkeE · 10 May 2016 at 14:09

Back day today:
Back
Pull Ups
BW 6/6
10kg 6/6/6

Chins
BW 6/6/6

Cable Close Grip Row / Cable Straight Arm Pull Down
75kg / 60kg
12 / 10
12 / 10
12 / 10

Cable Close Grip Row
85kg 8/8/8

Power cleans
65kg 6/8

mrthingyx · 10 May 2016 at 17:25

Juicy power cleans...." Trap pump must have been epic.

MoNkeE · 11 May 2016 at 14:37

Traps are always pumped when you have horrific posture :cool:

Arm day today but my workout was a bit shorter - my forearms are so pumped up and knackered at the moment, I'm struggling to grip anything. Even driving is a pain at the moment - any suggestions to stretch out forearms?

Arms
EZ Bar Curlz / EZ Bar OH Ext
25kg / 25kg
12 / 12
35kg / 35kg
12 / 12
12 / 12
12 / 12 (long rest before set)
25kg / 25kg
10 / 15
10 / 15

CGBP / DB Curlz
65kg / 16kg
12 / 8
12 / 8
12 / 8

tom_e · 11 May 2016 at 14:38

tie some string around a brick and a short length of broom handle and rotate it using both hands so the brick raises up towards you, Guy Martin does it before his races to help ease the forearm pump of wrestling a bike around the TT.

MoNkeE · 11 May 2016 at 15:11

Unless I'm misunderstanding, that just sounds like a wrist curl, whichll pump it up further?

tom_e · 11 May 2016 at 15:21

https://www.t-nation.com/training/best-forearm-exercise

I've not tried it myself but I'd imagine you can get a good stretch though the forearms which my help alleviate the pump

Delvis · 11 May 2016 at 16:27

MoNkeE said:
Unless I'm misunderstanding, that just sounds like a wrist curl, whichll pump it up further?

It's a bit different than a wrist curl....Same sort of action I guess but it definitely will do more.

https://www.youtube.com/watch?v=QQ4g5G8449Y

Can be done in a rack but you wouldn't want to be twisting the barbell on the rack adjustments

tom_e · 11 May 2016 at 16:31

There's also the fact that as you're well aware you just have to suck up the big pumps.

MoNkeE · 11 May 2016 at 16:39

This has been going on for a couple of weeks now Tom, not sure if from over training or stress, or both.

Will have a look at this in more detail later.

MoNkeE · 13 May 2016 at 15:25

The wrist finally couldn't take any more and is now lightly sprained

so shoulders was quite light and just pressing movements today, avoiding having to grip anything.

Shoulders
OHP
20kg 15
60kg 8/8/8/8/8
Long rest on last set

BTN Press
45kg 12/12/12

Arnies
16kg 12/12/12/12

MoNkeE · 16 May 2016 at 19:30

Post birthday chest workout after eating every carb in Scotland and a handful of proteenz
Chest
BB Bench
20kg 15
60kg 12
90kg 8/8/8/8/6
60kg 12/12

DB incline Press
30kg 8/8/8/15 (long rest before last set)

Cable Flyes
25kg 12/12/12/12

mrthingyx · 16 May 2016 at 22:28

That incline dumbbell bench after flat bench.

Phwoar.

MoNkeE · 17 May 2016 at 21:05

Very short shoulders today.
Shoulders
20kg 15
28kg 10
34kg 8/8/8
22kg 12/12

Arnies
18kg 12/12

Cable Rope Front Raise
25kg 12/12/12

Gotta have a rest from the gym now. My right wrist is completely ****ed and I can't even open or close my car door properly any more. It's not just getting worse by itself, I keep injuring it doing things, and it's getting to the point if I keep training, I'm gonna do myself some serious harm.

Steedie · 20 May 2016 at 13:28

http://i.imgur.com/yTo9WzI.gifv

MoNkeE · 20 May 2016 at 16:15

Pretty much sums up my lifting this week

On the topic of lifting (or not as the case may be), foam rolling hurts. It realllllly hurts.

MoNkeE · 23 May 2016 at 15:13

Alright work out, nothing fancy. Massive chest pump from it though which was unusual.
Chest
DB Press
20kg 12
30kg 12
36kg 10
40kg 8/8/8

Incline Press
60kg 10/10/10/10

Cable Flyes
25kg 12/12/12/12

Cable Flat Push Down
55kg 12/12/12/12

MoNkeE · 24 May 2016 at 14:20

Nice gentle back session to keep myself ticking over without upsetting my wrist. 3 weeks off soon.

Back
Pull Ups
BW 8/8/8

Chins
BW 8/8/7

Straight Arm Cable Push Down
40kg 12/12/12/12

Machine Pull Down
70kg 12/12/12/12

MoNkeE · 25 May 2016 at 13:48

Do I even lift? :confused:

Shoulders
DB Press
20kg 12
28kg 10
36kg 8/8/8
22kg 12/12

Cable Front Raise Rope
25kg 12/12/12/12

BTN Press
20kg 15/15/15

mrthingyx · 25 May 2016 at 20:03

Presses 36kg dumbbells... Then asks if he lifts.

:eek:

MoNkeE · 27 May 2016 at 14:23

Cheeky deadlift session despite having bad/tight/cramping hips, legs, glutes and back for the last two weeks.......

Deadlifts
70kg 8
120kg 4/4
160kg 2
180kg 1
200kg 1
220kg 1
Video of 220kg pull here:
https://instagram.com/p/BF6YG13JNfZ/
160kg 1
120kg 2
70kg 4

Seated DB Curlz
16kg 12/8/8

Cable Rope Bicep Curl
40kg 10/10/10

Few cheeky sets of biceps afterwards as they've been neglected due to forearm issues lately.