Tox's ... in it to win it
- Thread starter toxic
- Start date
Caporegime
*humbled* isn't the word I would use mind! 
LOL...next week Db's it is then! I like humiliation
Vertical torso as much as possible, I think there is a video in the OP of the Exercise Guide thread.
Feel free to hate me during and after you do them.
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
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
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.
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.
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...
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...
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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
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
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
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
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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.
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.
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.
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.
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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.
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.
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.
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.
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Caporegime
Looks like a good workout Toxic. Not sure I like the side bends though, have you tried land mines?
Caporegime
Yea they are good. The key is to resist twisting with the weight. So brace your core and lock yourself in, then start. The idea is you are strengthening your core by resisting the rotation.
Caporegime
As LiE said, try not to twist the torso, only move your arms. I was moving my whole torso then LiE told me off for doing romanian twists or something
After doing the above the land mines feel amazing with a plate added on. You could always add in pallof presses?
After doing the above the land mines feel amazing with a plate added on. You could always add in pallof presses?
Soldato
Mirin those squats Toxic, awesome numbers 
thats another to try, cheers. Kinda hate doing core work, find it really booring..but you gota do some
cheers. Just some pure volume without too much stressMirin those squats Toxic, awesome numbers
my legs are killing already
Actuallly had best results ever before doing 5 x 10 or 10 x 5 squats. so well seeSome 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
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