"Time to Get Shreddies" Log

Steedie · 3 Feb 2015 at 20:57

Thanks bro

Tuesday: Back/Biceps

Laying DB Row - 28kg x12x2, 32kg x10x3
Seated Cable Row - 85kg x10x4
Lat Pulldown - 75kg x12x4
Close Grip Pulldown - 60kg x10x2
Bent Over Row - 90kg x10x2
DB Y-Raise - 12kg x12x3
Standing Cable Curl - 20kg x15x5
Cable Hammer Curl - 25kg x10x3

Delvis · 3 Feb 2015 at 21:17

When you do close grip pulldown, is it palms facing out of interest?

Steedie · 3 Feb 2015 at 21:22

Facing in

Delvis · 3 Feb 2015 at 21:31

....I missed the 'in' part on my sentence there, I'm going to bed

Thanks

Steedie · 5 Feb 2015 at 20:36

Thursday: Shoulders/Biceps

Seated BB Press - 70kg x12x2, 80kg x10x2
Side Laterals - 14kg x15x2, 18kg x12x2
OHP - 50kg x10x3
Upright BB Row - 30kg x10x3
Rear Delt Fly - 25kg x15x3
Seated Incline Curl - 12kg x15x10
Hammer Curls - 10kg x10x3
Reverse Bar Curls - 20kg x15x2

Arms are dead, literally can't even bend them properly

Deception · 6 Feb 2015 at 06:37

Fuar.. That seated press!

Steedie · 6 Feb 2015 at 20:15

Today's workout was all about volume, volume and more volume

Friday: Quads

Leg Extensions - 45kg x15x3, 55kg x12x2, 65kg x20
Paused Squats - 100kg x10x10, 100kg x8x6, 100kg x6x4
Adductor Machine - 60kg x15x3
Paused Leg Extensions - 55kgx15x3

20 sets of squats, time to lie down and not move all weekend

dod · 6 Feb 2015 at 20:51

17 tonne of squats, that's going to nip a bit tomorrow

Steedie · 6 Feb 2015 at 20:53

I hope so

the last few sets, the pause was a second at most but my legs were so pumped that sitting in the hole was just agony. Definitely recommend paused squats at high volume once in a while

mrthingyx · 6 Feb 2015 at 20:54

going to the toilet is going to suuuuuuuuuuck!

dod · 6 Feb 2015 at 21:16

getting his socks on aint going to be much fun either

Steedie · 8 Feb 2015 at 15:45

Can confirm, legs are ruined!

Sunday: Hamstrings/Calves

Calf Raises (Heels in/Heels out superset) - 70kg x15/15x7
Paused Hamstring Curls - 30kg x15x5
Hamstring Curls - 45kg x12x3
DB SLDL - 28kg x10x3
GLHR - BW x10x3

Freefaller · 8 Feb 2015 at 17:16

Did you nearly do 200 reps of squats??

Steedie · 8 Feb 2015 at 18:45

I did, and I'm paying for it now

Steedie · 9 Feb 2015 at 20:29

Monday: Chest/Triceps

Cable Crossovers - 25kg x15x2, 35kg x12x3
Chest Press - 80kg x12x4
Incline DB Press - 30kg x10x3, 26kg x10 (Paused)
High Incline Bench Press - 90kg x8x3
Skullcrushers - 30kg x12x4
Rope Pulldowns - 20kg x10x4
Overhead DB Extensions - 30kg x20

Steedie · 10 Feb 2015 at 20:45

Tuesday: Back

Lat Pulldowns - 60kg x15x2, 80kg x10x3
Close Grip Pulldowns - 60kg x10x3
Lying DB Row - 28kg x12x4
Seated Cable Row - 90kg x10x4
Underhand BB Row - 80kg x10x3
DB Y-Raise - 12kg x10x3

Steedie · 12 Feb 2015 at 20:30

Thursday: Delts/Biceps

Run the Rack Seated DB Press - 36kg x10, 34kg x9, 32kg x8, 30kg x8, 28kg x7, 26kg x7, 24kg x8, 22kg x6
Rear Delt Fly - 22kg x12x4
OHP - 40kg x10x3
Side Laterals - 14kg x15x3
Single Arm Preacher Curls - 20kg x12x4
Standing Hammer Curls - 16kg x10x4
Reverse Bar Curls - 20kg x10x3

Steedie · 13 Feb 2015 at 20:34

Friday: Quads

Paused Squats - 60kg x15, 100kg x10x10
Adductor Machine - 60kg x20x4
Leg Press - 250kg x15x4
Walking Lunges - BW x15, 22kg x15x4, BW x15
Leg Extensions - 55kg x20x4

mrthingyx · 13 Feb 2015 at 21:08

I am surprised you wabt to squat so soon after thst squatathon... :eek:

Very impressed, though.

Steedie · 13 Feb 2015 at 22:14

Haha my legs were finally pain free by Wednesday. Think this will be the last week I do paused squats for a while, I get an epic pump from them and really good DOMS, but I find when I neglect going heavy for a while I find it really hard to get back up to decent weights again