The Wizard of Wolls: Follow the yellow brick gains

[MoNkeE]

Beastly shoulder session today and tried my hardest to push more volume than usual.
Shoulders
20kg 12
36kg 8/8/6

BTN Press
50kg 10/10/10
20kg 12/12

BB Front Raise / DB Rear Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10

Single Arm BB Raise
10kg 8/8/8

Machine Press
32kg / 23kg / 14kg
10 / 10 / 10

Strength of that DB press tho. Considering the first rep felt very heavy, I didn't expect the sets to go so well.

 

[tom_e]

I was very happy when I managed to press 25kg dbs the other day and then you just come along with your 36s and pee all over my parade, you hench kermit.

 

[mrthingyx]

I would. I've seen pics.

 

[MoNkeE]

Yes Tom but according to a recent survey, I am 93.7% shoulders, so I wouldn't worry about it. I can't bench for ****!

MrThingyX, you're meant to keep quiet about THOSE pics.......

 

[tom_e]

My bench strength comes from the fact the bar only has to move 0.75 inches before my t-rex arms reach my moobs.

 

[MoNkeE]

Even 0.75 inches make a difference, just ask yer Mum.

 

[MoNkeE]

Up'd the dumbell weight today, but seriously struggled due to a really bad nights sleep.

Chest
DB Press
20kg 15
32kg 10
44kg 8/6/5
32kg 10/10

Incline Bench Press
60kg 10/10/9

Cable Crossovers
18kg 12/12/12

Upwards Crossovers
14kg 10/10/10/10

Dips
10kg 10/10/10


Still, sets a bench mark for next week at least.

 

[GSVBagpuss]

I heard there were pics?

 

[V F]

I was very happy when I managed to press 25kg dbs the other day and then you just come along with your 36s and pee all over my parade, you hench kermit.

It was hard not to chuckle.

 

[mrthingyx]

I heard there were pics?

Hit me up on Snapchat (read: head to FB)...

 

[MoNkeE]

Yeah I spam the Facebook group with pics often enough

 

[mrthingyx]

Yeah I spam the Facebook group with pics often enough

On Fridays, too.

 

[tom_e]

There used to be a time when I had the FB group hidden from my newsfeed to hide the sl00ts, now it's hidden so people don't think I just enjoy a healthy dose of Wills meat (I do).

 

[MoNkeE]

It's just not Friday without some no-homo semi noodz (full homo intended).

 

[MoNkeE]

Wasn't a bad back session today, quite enjoyed it and blasted biceps as quickly as I could afterwards. Last two sets left me absolutely ruined!

Back
Pull Ups
BW 8/8/8/6/6

BORs
40kg 12/12 - slow reps
70kg 10/10
20kg 20 - Supinated grip slow reps

Straight Arm Push Down
54kg 12/12/10/10

Machine Row
35kg 12/12/12

EZ Curlz
30kg 12/12/12

Standing DB Curlz
10kg 10/10

Barbell Curlz
20kg / 10kg
15 / 15
15 / 15
Oh lawd the burn

 

[PermaChanged]

Yeah I spam the Facebook group with pics often enough

I've requested to join the group solo for this.

Edit: Son, I am not disappoint.

 

[MoNkeE]

Arm session today, as discussed on FB. Focussed on heavier DB curls rather than heavy Barbell work and seemed to hurt my forearms less, so I may continue that going forward.

Morba's suggestion of close grip press ups were torturous!

Arms
DB Curlz
16kg 10/10/10/10

BB Curlz
20kg 12/12/12

Cable Hammer Curlz
14kg 8/8/8

Cable Bicep Flex
14kg 10/10/10

21s
20kg 21/21

CGBP
20kg 15
70kg 10/10/10

Close grip press ups
BW 12/12/12

BB lying French Press
25kg 12/12/12

Dips
10kg 12/12

Might've done 3 sets of dips but I can't remember now.

 

[tom_e]

Bro pls. Close grip floor press that Morba recommended is not the same as close grip press ups

I do agree close grip press ups are disgustingly good at killing you though.

 

[MoNkeE]

Bro I pressed against the floor, what more do you want?!

 

[MoNkeE]

Good heavy shoulder session today. Pressed the 36's for 3 sets of 8 for the first time.

Shoulders
DB Press
20kg 15
36kg 8/8/8

BTN Press
52.5kg 10/10/9
20kg 12/12 slow reps

BB Front Raise / DB Front Raise
25kg / 6kg
10 / 10
10 / 10
10 / 10

Face Pulls
41kg 12/12/12

Rear Flyes
10kg 10/10