Man of Honour
There was a member on here who IIRC who very strong for their size but completely snapped up their back picking up a 25kg plate it may have been Nightmare.
The Wizard of Wolls: Follow the yellow brick gains
- Thread starter MoNkeE
- Start date
Yeah it was Nightmare. Think he very briefly returned but didn't fit back in to the community and never posted again.
Well last Saturday saw a decent arm session:
Arms
Cable Push Down
36kg 25
41kg 25/25
Dips
10kg 10/10/10/10/10
Skullcrushers / CGBP
20kg / 20kg
10 / 10
10 / 10
10 / 10
EZ Curlz
30kg 12/12/12
Seated Incline DB Curlz
8kg 10/10/10
Cable Rope Curlz (short stack)
17kg 12/12/12
and Sunday saw a lighter load back workout. Actually added in some standing one arm cable rows which was interesting and quite a nice feeling.
Arms
Cable Push Down
36kg 25
41kg 25/25
Dips
10kg 10/10/10/10/10
Skullcrushers / CGBP
20kg / 20kg
10 / 10
10 / 10
10 / 10
EZ Curlz
30kg 12/12/12
Seated Incline DB Curlz
8kg 10/10/10
Cable Rope Curlz (short stack)
17kg 12/12/12
and Sunday saw a lighter load back workout. Actually added in some standing one arm cable rows which was interesting and quite a nice feeling.
An alright chest pump today, despite my bench press looking like I desperately need a spotter. I'm too young to die pinned by less than 100kg 
Chest
BB Bench
20kg 15
60kg 12
95kg 8/8/5
80kg 8/6
60kg 10
DB Incline Flyes / DB Incline Press
16kg / 16kg
10 / 10
10 / 10
10 / 10
Dips
10kg 8/8/7
Cable Flyes
18kg 12/12/12
Cable Rope Push Down
36kg 20/15/10
Chest
BB Bench
20kg 15
60kg 12
95kg 8/8/5
80kg 8/6
60kg 10
DB Incline Flyes / DB Incline Press
16kg / 16kg
10 / 10
10 / 10
10 / 10
Dips
10kg 8/8/7
Cable Flyes
18kg 12/12/12
Cable Rope Push Down
36kg 20/15/10
Today's workout is sponsored by Steedie Inspiration Ltd "Why simply train, when you could torture yourself and hate yourself at the same time?!"
Back workout. Asked Tobes for something a bit different. He suggested Rack Pulls supersetted with Bent Over Rows. I don't suggest these. Ever.
Back
Chin Ups
BW 10
6kg 6/6/6/6
BW 6/6
Straight Arm Push Down
45kg 10/10/10/10/10
Rack Pulls / BORs
150kg / 60kg
10 / 15
10 / 15
10 / 15
10 / 15
EZ Curlz
30kg 10/10/10
Seated DB Curlz
8kg 10/10/10
The pump from the superset was simply astounding - especially in my forearms. Had to use straps for the last two sets of rack pulls as I just couldn't close my hands and lift
Back workout. Asked Tobes for something a bit different. He suggested Rack Pulls supersetted with Bent Over Rows. I don't suggest these. Ever.
Back
Chin Ups
BW 10
6kg 6/6/6/6
BW 6/6
Straight Arm Push Down
45kg 10/10/10/10/10
Rack Pulls / BORs
150kg / 60kg
10 / 15
10 / 15
10 / 15
10 / 15
EZ Curlz
30kg 10/10/10
Seated DB Curlz
8kg 10/10/10
The pump from the superset was simply astounding - especially in my forearms. Had to use straps for the last two sets of rack pulls as I just couldn't close my hands and lift
Apparently he uses the same personal trainer as Mo Farrah.......?
Another Toby inspired workout, this time for shoulders. Slow negatives are brutal.
Shoulders
OHP
20kg 15
60kg 10/10/7
3 second negatives:
40kg 8/8/8
Side Laterals
14kg 12/10/10
8kg 12/12/12 (strict 30 second rest)
Rope Cable Front Raise / Face Pulls
18kg / 32kg
12 / 12
12 / 12
12 / 12
Shoulders
OHP
20kg 15
60kg 10/10/7
3 second negatives:
40kg 8/8/8
Side Laterals
14kg 12/10/10
8kg 12/12/12 (strict 30 second rest)
Rope Cable Front Raise / Face Pulls
18kg / 32kg
12 / 12
12 / 12
12 / 12
Did you miss me?
Half a litre of vodka on Friday night, not a great diet on Saturday, and Sunday was beautiful with a Maccy Ds (double cheese burger and chicken select with chips) plus a parmo for dinner.... So let's just say I really hadnt fuelled my body for training today I still have a dodgy headache, so wondering if I'm coming down with a bug.
So that gets my excuses out of the way....
Chest
BB Bench
20kg 15
60kg 12
95kg 8/7/5
80kg 8/7
60kg 10/10
Incline DB Press
30kg 8/8/8
Dips
10kg 8/8/8
Cable Crossovers
18kg 12/12/12/12
Cable Rope Push Down
36kg 20/15/10
Lying French Press / CGBP
20kg / 20kg
10 / 10
8 / 8
8 / 8
Half a litre of vodka on Friday night, not a great diet on Saturday, and Sunday was beautiful with a Maccy Ds (double cheese burger and chicken select with chips) plus a parmo for dinner.... So let's just say I really hadnt fuelled my body for training today
I still have a dodgy headache, so wondering if I'm coming down with a bug. So that gets my excuses out of the way....
Chest
BB Bench
20kg 15
60kg 12
95kg 8/7/5
80kg 8/7
60kg 10/10
Incline DB Press
30kg 8/8/8
Dips
10kg 8/8/8
Cable Crossovers
18kg 12/12/12/12
Cable Rope Push Down
36kg 20/15/10
Lying French Press / CGBP
20kg / 20kg
10 / 10
8 / 8
8 / 8
Man of Honour
Hahahaha I genuinely fear you're right would explain why my slightly older girlfriend spent the whole of Saturday in bed and being sick
would explain why my slightly older girlfriend spent the whole of Saturday in bed and being sick 
Soldato
- Joined
- 19 Jan 2006
- Posts
- 4,613
Congratulations bro, what are you going to call it?
Gains Jnr.
Really doesn't look like much, but this leg session HURT trained with the missus, and she didn't much like the wobbly nature of split squats, but it was nice to do a squatting motion again for a change.
Legs
Leg Extensions
39kg 25/25/25
DBSS
14kg 8/8/8/8
Walking Lunges
30kg 8/8/8
SLDL - Kettlebell
32kg 10/10/10/10
trained with the missus, and she didn't much like the wobbly nature of split squats, but it was nice to do a squatting motion again for a change. Legs
Leg Extensions
39kg 25/25/25
DBSS
14kg 8/8/8/8
Walking Lunges
30kg 8/8/8
SLDL - Kettlebell
32kg 10/10/10/10
This session was dayum joocey and actually quite fun.
Back
Chin Ups
BW 8
8kg 6/6/6/6
BW 8/7
Rack Pulls / BORs
160kg / 60kg
10 / 15
10 / 15
10 / 15
10 / 15
Straight Arm Push Down
36kg 10/10/10/10/10
EZ Curlz
30kg 12/12/12
Seated DB Curlz
10kg 10/10/10
Back
Chin Ups
BW 8
8kg 6/6/6/6
BW 8/7
Rack Pulls / BORs
160kg / 60kg
10 / 15
10 / 15
10 / 15
10 / 15
Straight Arm Push Down
36kg 10/10/10/10/10
EZ Curlz
30kg 12/12/12
Seated DB Curlz
10kg 10/10/10
Painful and pumperrific 
Shoulders today:
Shoulders
OHP
20kg 15
60kg 10/10/8
3 second negatives:
40kg 8/8/8
Arnies
16kg 12/12/12
BB Front Raise
17.5kg 12/12/12
Lateral Raises
8kg 10/10/10
Pump of pumps, as usual. Although I was hoping the 60kg press would be 3x10, but was not meant to be
Shoulders today:
Shoulders
OHP
20kg 15
60kg 10/10/8
3 second negatives:
40kg 8/8/8
Arnies
16kg 12/12/12
BB Front Raise
17.5kg 12/12/12
Lateral Raises
8kg 10/10/10
Pump of pumps, as usual. Although I was hoping the 60kg press would be 3x10, but was not meant to be
Juicy arm session.
Arms
Hetro Barbell Curlz
15kg 15/15
30kg 10/10/10/10/10/10
Concentration Curlz
8kg 10/10/10
Cable Curlz
36kg 10/10/10
Cable Flex
14kg 10/10/10
Cable Flat Push Down
46kg 20/20/20
Dips
10kg 12/12/12
BW 10/8
Cable Rope Push Down / Rope OH Ext (short stack)
10.2kg / 7.9kg
12 / 12
12 / 12
12 / 12
OH BB Ext
20kg 15/15/15
Arms
Hetro Barbell Curlz
15kg 15/15
30kg 10/10/10/10/10/10
Concentration Curlz
8kg 10/10/10
Cable Curlz
36kg 10/10/10
Cable Flex
14kg 10/10/10
Cable Flat Push Down
46kg 20/20/20
Dips
10kg 12/12/12
BW 10/8
Cable Rope Push Down / Rope OH Ext (short stack)
10.2kg / 7.9kg
12 / 12
12 / 12
12 / 12
OH BB Ext
20kg 15/15/15
I just cannot progress on the bench press 
I might swap back to Dumbell press soon as I seem to progress faster with Dumbells.
Chest
BB Bench
20kg 15
60kg 12
95kg 8/8/6
70kg 12/10
Incline DB Flyes / Incline DB Press
16kg / 16kg
10 / 10
10 / 10
10 / 10
Dips
BW 10/10/10
Cable Flyes
18kg 12/12/12/12
Tricep Rope Push Down
36kg 20/15/12
Lying French Press / CGBP
20kg / 20kg
10 / 10
8 / 8
8 / 8
I might swap back to Dumbell press soon as I seem to progress faster with Dumbells. Chest
BB Bench
20kg 15
60kg 12
95kg 8/8/6
70kg 12/10
Incline DB Flyes / Incline DB Press
16kg / 16kg
10 / 10
10 / 10
10 / 10
Dips
BW 10/10/10
Cable Flyes
18kg 12/12/12/12
Tricep Rope Push Down
36kg 20/15/12
Lying French Press / CGBP
20kg / 20kg
10 / 10
8 / 8
8 / 8