The Wizard of Wolls: Follow the yellow brick gains

MoNkeE · 18 Oct 2016 at 13:25

Different back session today as I was training with a young lad from work who hasn't been training for long.

Back
Chin Ups
BW 8
10kg 6/6/6/6
BW 7/7

DB Row - no rest
30kg 10/10/10

Machine Row
40kg 12/12/12

Straight Arm Cable Push Down
41kg 10/10/10

EZ Curlz
32.5kg 12/12/10

Seated DB Curlz
8kg 10/10/10

Holy bicep pump batman!

MoNkeE · 20 Oct 2016 at 15:25

I trained legs today and decided to increase the weights for all exercises.

This was a stupid and reckless idea. My legs are ruined and my life is over.

Legs
Leg Extensions
18kg 12
45kg 25/25/20

DBSS (weight is DB in each hand)
20kg 8/8/8/8

Walking Lunges
40kg 8/6
20kg 8

Leg Curlz
50kg 12/12/12

mrthingyx · 20 Oct 2016 at 16:42

That's a sexy workout (DBSS to Walking Lunges).

But if it strikes you down, you will become more swoleful than could possibly be imagined...

MoNkeE · 20 Oct 2016 at 21:00

The 40kg DBSS were torture, I stumbled many times having a 40kg barbell across my back doing lunges!

MoNkeE · 21 Oct 2016 at 14:03

Today I trained some shoulders :cool:

Shoulders
Seated DB Press
20kg 12
26kg 10
30kg 8/8/8

BTN Press
40kg 12/12/12

BB Front Raise / DB Rear Flyes
20kg / 10kg
12 / 12
12 / 12
12 / 12
12 / 0

Face Pulls
27kg 12/12/12

MoNkeE · 22 Oct 2016 at 10:27

I totally love these Saturday arm sessions when the missus is working weekends.

Arms
Hetro Barbell Curlz
15kg 15/15
30kg 10/10/10/10/10/10

Concentration Curlz
8kg 10/10/10

Cable EZ Curlz
36kg 10/10/10

Cable Flex
14kg 10/10/10

Straight Cable Push Down
45kg 20/20/20

Dips
Chain (23kg) 10/10/10
BW 12/12

Lying French Press / CGBP
20kg / 20kg
10 / 10
10 / 10
10 / 10

OH BB Ext
20kg 15/15

MoNkeE · 23 Oct 2016 at 10:53

Today was....

.... Cardio

5k, walked and jogged, as I still had horrific DOMS from leg day, which then caused shin splints

MoNkeE · 24 Oct 2016 at 14:07

Chest (which is pretty much how you say Hello/Goodbye in Polish) today, so feeling good I waddled off to the gym.

I arrived there to be caught I conversation for ten minutes, but no more deterred, I got changed and hit the gym floor ready to press some averagely impressive weights. Only the bench press stations were all taken. Wut do. Must I use Dumbells instead?! Yes, yes I must.

For the first time in months, I did Heavy DB Press for some very wobbly sets. It's amazing the difference it makes in all those little stabiliser muscles when you haven't pressed heavy DBs for a long time!

Chest
Flat DB Press
12kg 15/15
30kg 12
40kg 8/8/6/5
30kg 10/10

Incline DB Flyes / Incline DB Press
16kg / 16kg
10 / 10
8 / 8
8 / 8

Dips
BW 10/10/10

Cable Flyes
18kg 12/12/12/12

Straight Tricep Push Down
41kg 20/20/15

Lying French Press / CGBP
20kg / 20kg
10 / 10
8 / 8
8 / 8

BB OH Ext
20kg 12/12

MoNkeE · 25 Oct 2016 at 14:28

You could say I'm.... Back.... Again.

Back
Chins
BW 8
10kg 6/6/6/6
BW 8

BORs
20kg 15/15
70kg 12/12/12/12
20kg 15/15

Row Machine
52kg 10/10/10

Straight Arm Cable Push Down
45kg 10/10/10/10

EZ Curlz
35kg 12/12/12

DB Concentration Curl
8kg 10/10/10

Couldn't take a swolefie as there was a bunch of cheeky kermits in the changing room, and one right in front of my magic funhouse mirror that makes me look swole.

mrthingyx · 25 Oct 2016 at 22:43

Just be bigger than him - that way we won't notice when admiring your bulges.

As such.

MoNkeE · 27 Oct 2016 at 08:58

I dunno, sometimes not even a rear glute spread is enough to make them back off

MoNkeE · 27 Oct 2016 at 14:52

Quick shoulder workout today...

Shoulders
DB Press
20kg 12
26kg 10
32kg 8/8/8

BTN Press
40kg 12/12/12

BB Front Raise / DB Rear Flyes
20kg / 10kg
12 / 12
12 / 12
12 / 12
12 / 0

Face Pulls
27kg 12/12/12/12

MoNkeE · 28 Oct 2016 at 15:46

Well Friday is leg day this week.
Arms
BB Curlz
15kg 15/15
35kg 8/8/8/8/8/8

Concentration Curlz
8kg 10/10/10/10

EZ Curlz Dropset
25kg / 15kg / 10kg
15 / 12 / 10
15 / 12 / 10

Cable Bicep Flex
14kg 10/10/10

Dips
Chains (23kg) 10/10/10/10
BW 12

Lying French Press / CGBP
20kg / 20kg
10 / 10
10 / 10
10 / 10
10 / 10

Kris_90 · 28 Oct 2016 at 16:41

Hitting legs hard

MoNkeE · 28 Oct 2016 at 16:44

As they say, "the arms are the legs of your torso".

MoNkeE · 31 Oct 2016 at 19:09

As per Facebook, today was a chest day.

Chest
Flat DB Press
20kg 15
30kg 12
40kg 8/8/8/6
30kg 10/10

Incline BB Bench
50kg 10/10/10/10

Incline DB Flyes / Incline DB Press
16kg / 16kg
8 / 8
8 / 8
8 / 8

Cable Flyes
23kg 12/12/12
18kg 12

Cable Rope Push Down
45kg 20/15/10

Lying French Press / CGBP
25kg / 25kg
8 / 8
8 / 8

MoNkeE · 1 Nov 2016 at 14:12

Took my colleague down the gym today who is only little, so had a lighter workout but still lots of volume.
Back
Pull Ups
BW 8
10kg 6/6/6/6
BW 6

BORs
20kg 12
60kg 12/12/12

DB Row - no rest
30kg 10/10/10

Machine Cable Row
52kg 10/10/10
27kg 10 - very slow negatives

Straight Arm Push Down
45kg 10/10/10

EZ Curlz
35kg 12/12/12

DB Curlz
10kg 8/8/8

MoNkeE · 3 Nov 2016 at 14:52

Very quick arm session today, didn't get to do much tricep work.
Arms
BB Curlz
20kg 15/15
40kg 10/10/10/10
30kg 12/12

Seated DB Curlz
10kg 10/10/10

Cable Flex
14kg 12/12/12

Dips
Chain 23kg 12/12/12/12
BW 20

MoNkeE · 14 Nov 2016 at 15:34

Chest day after a full week off!

Chest
DB Press
20kg 15
32kg 10
42kg 8/7/5
32kg 10/10

Incline Barbell
60kg 8/8/8

Cable Cross Overs
18kg 12/12/12/12

Upwards Crossovers
14kg 8/8/8

Dips
BW 10/10/10

MoNkeE · 16 Nov 2016 at 15:18

Yesterday was a welcome back workout for my back. Did some deadlifts and ripped half my hand off /melodramatic. But seriously ripped off a centermeter squared area of skin BELOW my callous. The bar slipped laterally in my hands, and the knurling sliced through.

Back
Deadlifts
60kg 10
100kg 8
140kg 6
180kg 3/3
140kg 6/6

Callous ripped open

Machine Row
59kg 10/10/10/10
27kg 10 very slow negs

Straight Arm Push Down
45kg 10/10/10

Chin Ups
BW 5/5