The Wizard of Wolls: Follow the yellow brick gains

MoNkeE · 9 Dec 2016 at 14:32

Heavy chest session today. Shoulders still a bit tight from yesterday's Delt session tho.

Chest heavy
BB Bench
20kg 15
60kg 12
110kg 3/3/3/3/3
80kg 12/9

Incline DB Flyes / Incline DB Press
18kg / 18kg
10 / 10
10 / 10
10 / 10

Upwards Cable Crossovers
14kg 10/10/10/10

Dips
10kg 12/12

MoNkeE · 12 Dec 2016 at 18:08

Normal chest day today. Went well, I mired.

Chest
20kg 15
32kg 10
44kg 8/8/8 (last rep spotted)
32kg 10/10

Incline Bench Press
60kg 10/10/9

Cable Crossovers
18kg 12/12/12

Upwards Crossovers
14kg 10/10/10

Dips
10kg 12/12/12

Pigeon_Killer · 12 Dec 2016 at 18:41

Beastly pressing Monkee, vid on FB made it look easy. Should be good for at least 5 with the 50's :cool:

MoNkeE · 12 Dec 2016 at 20:50

Yeah I'm feeling that at the moment. Never lifted the 50s before so I'd enjoy that!

MoNkeE · 13 Dec 2016 at 13:38

Got bit of a cold developing at the moment but decided to push on with some weighted pull ups today. No excuses. The bicep session at the end was suitably brutal, last two supersets almost killed my arms!

Back
Pull Ups
BW 8
5kg 8/8/7
Chins
BW 6/6

BB Rows
20kg 12
70kg 10/10/10/10
30kg 15/15

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

Machine a 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

PermaChanged · 13 Dec 2016 at 16:02

The 44kg dumbbell press was pretty impressive I must say.

There's a guy where I train who "presses" the 45's and everyone in the gym knows it, the grunts, shouts, production, spotters etc around him make it quite the comedic show - all for half reps

One of his buddies almost snapped in half doing a 170kg deadlift, almost blacked out and fell over afterwards, then let out a huge "Woooooo!" and was loud and alpha peacock-ing afterwards.

They're my favourite guys to watch in the gym - no homo.

MoNkeE · 14 Dec 2016 at 22:23

Yeah I do love watching some of the more unique members down the gym. Saw one guy doing those sideways leaning things today with a plate in each hand. Makes no sense, counter weight yo.

Anyway, everyone loves arm day right?

Arms
BB Bicep Curl
20kg 20

Standing DB Bicep Curlz
16kg 10/10/10/10

BB Curlz
25kg 12/12/12

Cable Hammer Curlz
14kg 8/8/8

Cable Bicep Flex
14kg 10/10/10

21s
20kg 21/21

CGBP
40kg 15
80kg 10/8/8
60kg 10/10

Close Grip Press Ups
BW 12/12/12

ran out of time for triceps. The new year I'll swap it around so triceps get trained first and biceps become the quicker workout.

mrthingyx · 14 Dec 2016 at 22:44

You missed triceps?

MoNkeE · 15 Dec 2016 at 11:36

I still did 9 sets of trize, so not ALL that bad, right?

Forgive me father for I have sinned.

PermaChanged · 15 Dec 2016 at 12:21

MoNkeE said:
Forgive me father for I have sinned.

And these are the gains I am about to lose

MoNkeE · 15 Dec 2016 at 13:42

Think my lack of trize yesterday is redeemed from today shoulder pressing. Up' the weights a bit. Session was overall a tad shorter tho.

Shoulders
DB Press
20kg 15
36kg 8
38kg 8/4

BTN Press
55kg 10/10/10
25kg 15/15

BB Front Raise / DB Front Raise
20kg / 8kg
10 / 10
10 / 10
10 / 10

Face Pulls
45kg 12/12/12

PermaChanged · 15 Dec 2016 at 16:00

I need to do more (read as some) dumbbell shoulder pressing, impressive vid.

MoNkeE · 19 Dec 2016 at 13:57

Felt like crap before coming to train. I then trained. I then went home ill.

Chest
DB Press
20kg 15
32kg 10
46kg 8/5
40kg 8
30kg 10/10

Incline BB Bench
60kg 10/10/10

Cable Crossovers
18kg 12/12/12

Upwards Crossovers
14kg 10/10/10

Dips
15kg 10/10/10

MoNkeE · 20 Dec 2016 at 14:03

Fun little back day today.

Back
Pull Ups
BW 8
10kg 5/5/5/5/5

Chins
BW 6/6/6

BB Rows
60kg 12/12/12/12/12

Underhand BB Rows
40kg 12/12/12

Straight Arm Push Down
54kg 10/10/10

BB Curlz
35kg 12/12/12

DB Curlz
12kg 8/8/8

PermaChanged · 20 Dec 2016 at 15:26

MoNkeE said:
BB Rows
60kg 12/12/12/12/12

Underhand BB Rows
40kg 12/12/12

Why is there such a weight discrepancy between over and underhand BB rows, do they work your back that differently? I've always done my rows underhand after watching a video by Elliott Hulse back in the day - can't remember exactly why he suggested it.

tom_e · 20 Dec 2016 at 15:28

It may be just as simple as the fact he's doing them straight after each other, although I'd say underhand would hit the bi's a bit more.

PermaChanged · 20 Dec 2016 at 15:33

That explains the phag arms.

MoNkeE · 20 Dec 2016 at 16:04

I often annotate my sets with "slow reps" - I was just preoccupied at the time and it slipped my mind. The underhand reps are much more strict and contracted.

As a rule of thumb I try to get he majority of my heavy work done with relatively good form. I'll then always do a similar accessory movement (or even just much lighter weight) and focus on slow reps with strong contractions

PermaChanged · 20 Dec 2016 at 19:15

Ahh I see, was curious as to whether if I switched to an overhand grip I'd add weight to my rows

MoNkeE · 21 Dec 2016 at 14:15

Handsome little arm session today. Biceps are absolutely fried tho!

Arms
AMRAP Bench
20kg 20
50kg 44

Standing DB Curlz
18kg 10/10/10/10

BB Curlz
25kg 12/12/12

Cable Rope Curlz
27kg 12/12/12

Cable Bicep Flex
14kg 10/10/10
(6 chin ups)

BB Curlz
30kg / 20kg / 10kg
10 / 12 / 15
10 / 12 / 15

Lying French Press / CGBP
30kg / 30kg
10 / 10
10 / 10
10 / 10

Dips
15kg 10/10/10

Close grip press ups
BW 12/10/10