Tox's ... in it to win it

toxic · 23 Dec 2012 at 14:36

I use a bar at home...but just mix it up sometimes, easy setup with the smith there. Dont actually like using Dbs for doing these anyway.

toxic · 23 Dec 2012 at 15:06

LOL...next week Db's it is then! I like humiliation

toxic · 25 Dec 2012 at 14:01

Xmas day workout...HO HO HO. Well theres not much going on being is a near full muslim country

Deadlift (full)
70Kg x 10
110Kg x 6
130 x 6
150 x 5
170 x 3 same as last week...still felt friggin heavy

Yates Rows
100Kg x 12
110 x 12
120 x 9

Wide Grip Pullups
BW x 10, 10, 8, 6, 6 (40 reps..was planning on 50 but...oooo)

Cable 1 Arm Rows
43Kg x 10, 10, 10

toxic · 28 Dec 2012 at 08:31

Chest and Shoulders Last night

Flat Bench Press
60Kg x 12
70Kg x 10
80 x 10
90 x 9
100 x 5
DS 80 x 12

Db Shoulder Press
22Kg x 12
26 x 10
32 x 4 (felt like trap was going to tear big time..maybe just stick to Bar press with bad shoulders!)
28 x 7

Dips
BW x 20
+20Kg x 20
+35 x 13
BW x 25

Wide Grip Upright Rows
60Kg x 10, 10, 10
Superset with
Cable Lat Raise
9Kg x 10, 10, 10 (mega burn for so little weight!)

Incline Bench
60Kg x 15, 12, 10

I was pretty screwed afetr the flat bench press. 1st time done proper for over a year...shoudler OK'ish.

toxic · 30 Dec 2012 at 17:02

Yesterday...some arms and abs....

CG Chins
BW x 20, 20 (3/4 reps keeping full tension on arms)

Ez curls
Bar +30Kg x 10, 10, 10, 10

Close Grip Cable Curls
28Kg x 15, 14

Close Grip Bench
60Kg x 12
65 x 12
70 x 12
75 x 12

Rope pushdowns
34Kg x 12, 12, 12

Cable Wieghted Crunches
43Kg x 15
46 x 15
48 x 15

Hanging Leg Raise
12, 12

Full Contact Twists
Bar x 10
+10Kg x 10
+15 x 9

--------------------------

Today

Had sore groin since last week..a bit of re-cuuring probelm thats been hanging about for a few months. Probably the cause of the back probelms while squating last weeks, as its giving issues in left glute and lower back also...so ditching the back squats for a week or two, and doing some lighteer higher rep stuff. Hopefully will sort out again.

Leg Extensions
85Kg x 18
95 x 15
105 x 13
115 x 10, 8
85 x 13 ouch

Walking Db lunges
10Kg Dbels x 30 steps, 30 steps
16Kg x 20 steps, 20 steps
20Kg x 20 steps, 20 steps

Db Bulgarian S.Squats (front foot raised on step)
10Kg Dbels x 15 each leg
16Kg x 14
20Kg x 14 left, 12 right...weird??

Smith machine Front Squats
60Kg x 15
80 x 10, 10 (forgot how hard these are)

Seated Ham Curls
65Kg x 15
75 x 14
85 x 12
75 x 12

Calf Extension Machine
165Kg x 15, 15, 15, 13

Leggs...total jelly. Its ok didnt want to walk tomrorow anyway...

toxic · 1 Jan 2013 at 14:56

New Years hangover Back session today

Keeping the high rep theme up...

Wide Grip Pullups
BW x 13, 10, 11, 9, 6 (was meant to be 50 reps duh)

Yates Rows then striaght into normal BORs (trying an idea)

70Kg x 10 - 10
80 x 10 -10
90 x 10 - 9, 10 - 8

Machine Rows to Neck/chest
65Kg x 12, 14, 15, 11

Cable SAPD's
30Kg x 15
33 x 12
36 x 12

1 Arm Db Rows
40Kg x 20, 20

toxic · 3 Jan 2013 at 17:06

Chest and Shoulders Day

Flat Bench Press
60Kg x 10
70Kg x 10
80 x 15
90 x 12
DS 90x5, 80x6, 60x8

Overhead Press
50Kg x 10
60 x 10 (1 PP), 8 (1PP)

Dips
BW x 12
Big Dropset (10-20 secs to unload) +40Kgx15, +20x14, +10x12, BW x 12 (not done for a while..total killer)

Db Lat Raise
14Kg x 18
16 x 15
18 x 11

Cable Lat Raise
9Kg x 12, 10

Incline Bench
50Kg x 15
60 x 10
70 x 11
50 x 16

Rear Delt Bent Over Flies
14Kg x 12, 12, 12

Shoulders felt totally smashed

toxic · 6 Jan 2013 at 12:07

Legs day today...

Leg Extensions
95Kg x 15
105 x 12
115 x 10
125 x 9
135 x 7
95 x 10

Walking Db lunges
16Kg Dblls x 20 steps
22Kg x 20 steps
26Kg x 20 steps
30Kg x 20 steps

Db Bulgarian S.Squats (front foot raised on step)
20Kg Dblls x 10, 13, 12 each leg

Smith Front Squats
60Kg x 10
70 x 10
80 x 10
90 x 9
100 x 6/7 lost count

RDL's, slow and careful with a bit of a twingy back
40 x 15
80 x 10
90 x 10
100 x 10

Seated Ham Curls
75Kg x 12, 12

Calf Extension Machine
175Kg x 15, 13
165Kg x 15, 15

leegggies blasted yet again.

toxic · 8 Jan 2013 at 15:53

Quick Back Session Today

Wide Grip Pullups
BW x 15, 14, 10, 7, 6

BORs
70Kg x 15
90 x 10
100 x 10
105 x 8 pause 2
70 x 17

Machine Rows to Neck/chest
75Kg x 12
85 x 10
95 x 7

Cable 1 Arm Rows
43Kg x 12, 12 each side

1 Arm Db Rows
40Kg x 30, 25 each side (so much easier than cable..felt a bit strange. 40Kg max Dbell weight in this gym

)

WG Pulls
BW x 9, 5

Need to give forearm a bit of a rest...have a strain from a couple of weeks ago thats only getting worse.

toxic · 15 Jan 2013 at 15:54

Tis been a bad week..travelling..bugs...and eating not very much...so forced session to get back..

Chest/Shoulders/Tris

Flat Bench Press
Bar x lots
40Kg x 20
80Kg x 10
82.5 x 10
85 x 10
87.5 x 9
90 x 9

OHP
50Kg x 10, 10, 10
52.5 x 9
55 x 9

Dips
+30Kg x 12, 12, 10, 12

Db Lat Raise
18Kg x 10, 10, 10, 9

Incline Bench Press
60Kg x 12 (to low to start)
65Kg x 10
70 x 10
75 x 9

Bent Over Rear Delt Fly's
16Kg x 10, 10, 10, 10

Pushdowns
30Kg x 10
35 x 10, 10
37.5 x 10, 10

Volumated! I used to quite like doing 5 x 10 for main lifts (3/4 x 10 for subsequents)..think Im going to stick with this for a few weeks.

toxic · 16 Jan 2013 at 16:07

Legs/Core day today...

Squats
100Kg x 10
105 x 10
110 x 10
115 x 10
120 x 10..last set was tough

Db Bulgarian S.Squats
25Kg Dblls x 10, 10, 10 each leg ... meant to be 4 sets..was having convulsions after last set..haha..no more

Leg Extensions (home bench)
70Kg x 10, 10, 10, 10

RDL's
80 x 10
85 x 10, 10, 10

Hanging Leg Raise
10, 10, 10, 10, 10

Plate Side Bends
15Kg plates x 10, 10
20Kg plates x 10, 10 felt like a waste of time...but had zero energy left

Unreal pump in quads after doing the squats and DB SS...struggled even to walk for 10 minutes. A good combination..even though weights still low to proetct my dodgy hip.

toxic · 16 Jan 2013 at 16:13

LiE said:
Looks like a good workout Toxic. Not sure I like the side bends though, have you tried land mines?

ive never done side bends before either...but was pretty destroyed so thought id give it a go. I think they useless now

Land mines...never done..ill need to look them up for next time. cheers

toxic · 16 Jan 2013 at 16:16

ahh...land mines.. I call them 'full contact twists'. ye I do them sometimes...they good. Too much for today...lol

toxic · 16 Jan 2013 at 17:55

Delvis said:
After doing the above the land mines feel amazing with a plate added on. You could always add in pallof presses?

thats another to try, cheers. Kinda hate doing core work, find it really booring..but you gota do some :rolleyes:

Mirin those squats Toxic, awesome numbers

cheers. Just some pure volume without too much stress

my legs are killing already

Actuallly had best results ever before doing 5 x 10 or 10 x 5 squats. so well see

toxic · 19 Jan 2013 at 18:22

Some back work today...

Wide Grip Pullups
BW+5Kg x 10, 10, 10, 8, 6, 6 (50 reps...last set was ouchie)

Cable Rows
90Kg x 10, 10, 10
95 x 10, 10

Rack Deads (just below knees)
100Kg x 10
120 x 10
140 x 7
150 x 4 (poor..really struggled with grip)
Straps on...120Kg x 15

Always use mixed grip with left hand under, reversed it today due to slight left forearm issue and had right hand under and it killed me. Hands ached on that 150 set..maybe just need to get used to it.

Cable Rows to Neck/chest
75Kg x 10, 10, 10, 9

1 Arm Db Rows, 1 set to fail...
52Kg x 18 each side

toxic · 19 Jan 2013 at 18:41

I know... feelling it already

......

toxic · 21 Jan 2013 at 15:50

Chest/Shoulders/Tris Today

Flat Bench Press
Bar x lots
50Kg x 10
82.5 x 10
85 x 10
87.5 x 10
90 x 7, 8

OHP
52.5Kg x 10, 10, 10
55 x 8, 8

thats a tough 10 sets...need to try break shoulders and chest soon

Dips
+32.5Kg x 12, 10, 10, 9... was very hard today

WGUR's
55Kg x 10, 10, 10, 10

Incline Bench Press
70Kg x 10, 10, 8, 8

Seated Db Lat Raise
16Kg x 10, 10, 10, 9

Pushdowns
35 x 10, 10, 10, 10, 10

toxic · 21 Jan 2013 at 16:26

no...stupidity

haha

toxic · 23 Jan 2013 at 17:32

Legs/Core day today...

Squats (+5Kg on each set)
105Kg x 10
110 x 10
115 x 10
120 x 10
125 x 9

Db Bulgarian S.Squats
27Kg Dblls x 10, 10, 10 each leg

Leg Extensions (home bench)
70Kg x 12, 10, 10, 12

RDL's
87.5Kg x 10, 10, 10, 10

Hanging Leg Raise
15, 15, 15

20Kg Plate Weighted Situps
x 25, 25

That leg workout, squats into DB SS's is just brutal. Looks like another 4 days DOMS on legs this week...

toxic · 25 Jan 2013 at 15:49

Back days FTW

Wide Grip Pullups
BW+5Kg x 10, 10, 10, 9, 7 pause 4 (50 reps, + chain belt this week)

Close Grip Cable Rows
90Kg x 10
95 x 10, 10
100 x 10, 9

Wide Grip Cable Rows to Neck/chest
77.55Kg x 10, 10, 10, 10

Deads (from couple of inches)
100Kg x 8
110 x 8
120 x 8
130 x 8
140 x 7 hmm
140 x 6 hmmm
with belt 140 x 10

Again used revered mixed grip for me...felt a bit beter this week. The last set, amazing how much difference belt makes when you core/lower back is feeling it.

SAPD's
32.5Kg x 10, 10, 10, 9

Pretty sure forearm issue is tendonitis now

and not a muscle strain as I thought a few weeks back. Not really sure what to do with it, pretty much can smash through the above without any pain, but the minute I do any palm up work (direct bicep flexion movements) its painful. With try ice it a few times a day for next week or so and overdose on ibrufen....but I genrally know the story here as had elbow tendonitis in both arms over last couple of years. very annoying :rolleyes: