The Wizard of Wolls: Follow the yellow brick gains

MoNkeE · 10 Jul 2015 at 15:55

Naw it's ****ing awesome.

Did legs today. Doesn't look like much, feels like a lot doe.
Legs
Leg Ext
40kg 25/25/20/20

Squats
60kg 10
100kg 8
110kg 8
120kg 8
100kg 8/8
60kg 12

Leg Press single / double
100kg / 100kg
8 / 10
8 / 10

DB Lunges / Step Up
16kg / 10kg
8 / 8
8 / 8

MoNkeE · 11 Jul 2015 at 14:35

Bump because no ones giving me praise.

Delvis · 11 Jul 2015 at 14:35

120kg for reps is fantastic work considering you've not been training

mrthingyx · 11 Jul 2015 at 21:21

Lunges supersetted with step-ups?

Very praise-worthy. :cool:

MoNkeE · 12 Jul 2015 at 01:31

It's actually vomit enducing. Absolutely horrendous and I can't recommend it at all

MoNkeE · 14 Jul 2015 at 07:52

Barbell work felt really weak yesterday, DB work felt really easy. Bizarre day.
Chest
BB Bench
60kg 10
80kg 8/8/6
60kg 12/10

Incline DB Press
24kg 10/10/10/10

Low Incline DB Flyes
10kg 10/10/10

Dips
BW 10/8/6

Machine Press
25kg 20/13

Need to pull shoulders apart for some flexibility gains, will probably make the BB bench easier.

MoNkeE · 15 Jul 2015 at 16:43

Back day today. Having a rest from deadlifts for the first time in a while so lots of pulling.
Back
Very wide grip lat pull down
50kg 12
60kg 12
65kg 10
60kg 10

Close Grip Lat Pull Down
60kg 10/10/10
50kg 12 slow reps big squeeze
45kg 12 slow reps big squeeze

Cable row flat bar wide
40kg 12/12/12

Straight arm push down
45kg 10/10/10

TBar Rows
25kg 20
30kg 15/12

Barbell Curlz
25kg / 17.5kg / 12.5kg
10 / 10 / 15
10 / 10 / 15

MoNkeE · 16 Jul 2015 at 14:46

Feeling tired and hungry today and the workout definitely reflected this. Weak and lack of reps. Onwards and upwards next week

Weight down to 90kg this morning too, which was nice.

Shoulders
OHP
20kg 12
60kg 6/5/3
40kg 10/8/8

Arnies
24kg 8/5
18kg 10/10/10

BB Front Raise / Rear Flyes
20kg / 5kg
10 / 12
10 / 12
10 / 12

Machine Press
30kg 20/18
25kg 15

mrthingyx · 16 Jul 2015 at 20:34

Serious pressing is serious. :cool:

MoNkeE · 17 Jul 2015 at 15:18

Considering how run down and sick I felt yesterday evening, today was a good day. Think I was maybe under eating slightly, but bounced back.

This session doesn't look like much tho, felt decent enough.
Legs
Squats
20kg 10
60kg 12
100kg 8
120kg 8/8/8
80kg 10/10
60kg 12

Leg Ext / Squats
25kg / BW
15 / 10
15 / 12
15 / 12

Hammy Curlz
50kg 12/12/10

MoNkeE · 22 Jul 2015 at 07:10

Someone joined my session half way thru DB Press, and the exercises are a bit random as the gym was so busy.
Chest
DB Press
14kg 12
26kg 10
34kg 8/8/5/6/5

Incline BB Bench
50kg 12
60kg 10/10
50kg 12

Cable Crossovers Short Stack
40kg 12/12/12

Rope Push Down / Rope OH Ext
35kg / 30kg
12 / 12
12 / 12
12 / 12

Machine Press
25kg 25/25
30kg 25

I often like to finish with some light machine press just to get a up. Pump for the Pump God.

MoNkeE · 22 Jul 2015 at 07:11

Row row row your back, gentle to the gains....!
Back
Deadlifts
60kg 8
110kg 6
150kg 3/3/3/3/3
110kg 6
60kg 8

Lat Pull Down
Very wide grip
60kg 10/10/10/10

Close Grip
60kg 8/8

Seated row
Wider than shoulder width
40kg 12/12/12

TBar
30kg 12/12/12

Deadlifts felt quite easy today, and Managed a fair bit of pulling afterwards. The DOMS feel sweet and well deserved today.

mrthingyx · 22 Jul 2015 at 08:05

So soon after the workout? Ouch.

MoNkeE · 22 Jul 2015 at 16:09

Yeah suppose they aren't really DOMS when they're instant, but saying I have MS sounds a bit too severe

Shoulders today. Hadn't eaten enough before hand (protein bar and a banana all morning) and it's a bit too soon since Monday's chest workout, so numbers are down yet again. But still enjoyed it!

Shoulders
OHP
20kg 10
40kg 8
60kg 5/4
50kg 8/7/6
40kg 8/8/8

BB Front Raise / Cable Side Raise
25kg / 20kg 10 / 8
25kg / 15kg 10 / 8
25kg / 15kg 10 / 8

Face Pulls
55kg 12/12/12

Shrugs
90kg 12/12/12/12/12

Machine Press
30kg 25/20

MoNkeE · 22 Jul 2015 at 21:14

I'm away for the rest of the week so just been down for a "little" leg workout.....
Legs
Squats
20kg 12
60kg 10/10
100kg 8
120kg 8/8/8
80kg 12/12
60kg 12

Leg Ext / Squats
25kg / 12kg
15 / 12
15 / 12
15 / 12

Leg Press single / double
77kg / 77kg
12 / 12
12 / 12
12 / 12

Hang Cleans
60kg 6/6

SLDL
60kg 8/8/8

Hammy Curlz
45kg 12/12/10

MoNkeE · 27 Jul 2015 at 15:13

Decent chest session today, the pump is getting strong and even having someone saying I'm leaning out is a good confidence booster.
Chest
BB Bench
20kg 12/12
80kg 8/8/8
60kg 12/10

Incline DB Press
28kg 8/8/6

Dips
BW 8/8/8

Cable Flyes / Tricep Flat Push Down
20kg / 45kg
12 / 15
12 / 15
12 / 15

CGBP
40kg 12/12

Chest Press Machine
25kg / 15kg / 10kg
12 / 12 / 12

MoNkeE · 29 Jul 2015 at 14:06

Back session yesterday. Row row row row row row row row row.

BORs
50kg 12
70kg 10/10/10
50kg 12/12

Low Cable Row
45kg 12
50kg 12
55kg 12
60kg 12
65kg 12

Lat Pull Down widest grip
60kg 10/10/10

Lat Pull Down Close Grip
60kg 10/10

TBar Rows
25kg 12/12/12

BB Curlz
25kg / 15kg
10 / 12
10 / 10

21s
10kg 21

MoNkeE · 29 Jul 2015 at 14:07

Nice bit of deadlifts and arms today.
Deadlifts
60kg 8
100kg 5
140kg 3
150kg 3
160kg 1
120kg 5/5
100kg 5/5
60kg 8

BB OH Ext / BB Curlz
25kg / 25kg
12 / 12
12 / 12
12 / 12

CGBP / Hammer Curlz
40kg / 8kg
15 / 12
15 / 12
15 / 12

Cable Rope Push Down / Rope OH Ext
35kg / 35kg
15 / 12
15 / 12
12 / 10

That pump though. Such pump.

MoNkeE · 1 Aug 2015 at 22:05

More cable stuff this time.
Shoulders
OHP
20kg 12
50kg 8
55kg 8/7
50kg 8
30kg 12/12

Cable Front Raise / DB Rear Flyes
25kg / 6kg
10 / 12
10 / 12
10 / 12

Face Pulls / Cable Side Raises
45kg / 20kg
12 / 8
12 / 8
12 / 8

Shrugs
100kg 12/12/12/12

Machine OHP
25kg / 15kg
25 / 15

Felt good.

MoNkeE · 1 Aug 2015 at 22:06

Fite me irl. Legs on a Friday, never a good idea.

Legs
Squats
20kg 12/12
60kg 10
100kg 8
125kg 8/8/8
80kg 12/12
60kg 12

Leg Press single / double
77kg / 77kg
12 / 12
12 / 12
12 / 12

Lunges / Step Ups
16kg / 10kg
8 / 10
8 / 10

Hammy Curlz
45kg 12/12/12

Tasty squat session. Suffering for it today after walking about 9 miles. Also clocked in just under 91kg and slowly getting some abs back.