Tox's ... in it to win it

[toxic]

Chest/Shoulders/Tris Day

dropping the main lifts to 8 x 5 in the quest for more weight...

Flat Bench Press
Bar x lots
50Kg x 8

85 x 8
87.5 x 8
90 x 8
92.5 x 8
95 x 7

OHP
55Kg x 8
57.5 x 8
60 x 8, 8, 8

Dips
+35Kg x 10, 10, 10, 9

WGUR's
57.5Kg x 10, 10, 10, 10

Incline Bench Press
72.5Kg x 10
75 x 8, 7, 8

Seated Db Lat Raise
16Kg x 10, 10, 10, 8/9

Pushdowns
37.5 x 10, 10, 10, 9, 9

also some light front raises

 

[toxic]

Legs/Core Day

Squats (+5Kg on each set)
50 x 10
90 x 8

110Kg x 8
115 x 8
120 x 8
125 x 8
130 x 8

Db Bulgarian S.Squats
29.5Kg Dblls x 10, 10, 10 each leg

Leg Extensions (home bench)
75Kg x 10, 10, 10, 10

RDL's
90Kg x 10, 10
95Kg x 10, 10

Hanging Leg Raise
15, 15, 15

Renegade Rows
16Kg Dbells x 10, 10 each side

Landmines
Bar x 10 each side
+10Kg x 10, 10

 

[toxic]

Back Day

Wide Grip Pullups
BW+10Kg x 8, 8, 8, 8, 8 (good...no breaks required)

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

Wide Grip Cable Rows to Neck/chest
80Kg x 10, 10, 10ish, 10ish lost count on last sets

Deads (from couple of inches)
100Kg x 8
120 x 8
140 x 8 (easy this week)
160 x 5, 5 (wanted 1 set of 8...but not there yet)
reversed mixed grip for me...feels decent now. Right arm still dodgy.

BOR's, trying a few sets for feel as will main main exercise next 4-5 weeks.
70Kg x 12
85 x 10
100 x 9

SAPD's
30Kg x 15, 15

 

[toxic]

cheers mate. Stuff starting to feel good again, weight/rep is pretty good. I just love back work though

 

[toxic]

This week so far...

Tuesday... Chest/Tris


Flat Bench Press
85Kg x 8
90 x 8
95 x 8, 7, 6

Dips
+37.5Kg x 10, 10, 9, 8

Incline Db Press
30Kg x 10, 8, 8

Did some cable crossovers...15, 12, 10 reps

Pushdowns
38Kg x 10, 10, 9, 6

CGBP...naa..Tris gone.


Today Back

Wide Grip Pullups
BW+12.5Kg x 8, 8, 8, 5, 4 BW x 5 (2.5Kg makes some difference)

BOR's
90Kg x 10, 10, 9, 10
100Kg x 8 pause 2

Deads
100Kg x 8
120 x 8
140 x 8
160 x 6 bah..

Wide Grip Machine Rows to chest
82.5Kg x 10, 10, 10, 8

 

[toxic]

Solid workouts. I know that feeling when your triceps are mush, CGBP is the last thing you want to do then.

ye..I tried 60Kg and managed 6 wobbly ones should probably split them to different days. Wanted to do more CGBP..as I feel my tris go first on benching.

Cheers mr D

 

[toxic]

I do mine after bench and dips.

what u sayin dude haha...i lightweight!


I try my best.....

 

[toxic]

Shoulder/Abs today

OHP
Bar x 20
40 x 5
60Kg x 8, 8, 8, 7 (1PP), 8 (1PP) thought would have managed the 5x8 good, maybe next week

Arnies
20Kg x 10, 8, 9

Db Lat Raise
18Kg x 8, 9, 10

Cable Lat Raise
8.75Kg (thats what on the plate..lol) x 10, 10...harder than 18Kg dBells!

Db Rear Delt Flys
16Kg x 10, 10, 10

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

Renegade Rows
16Kg x 10, 10

Weighted Leg Raises
12Kg x 12, 12, 12

 

[toxic]

Legs Day

Squats (+5Kg on each set)
50 x 10
100 x 5

115Kg x 8
120 x 8
125 x 8
130 x 8
135 x 7 (again squating without real rack, struggling so ditched last rep)

yet again getting back pump squating here...it has quite padded flooring and taking bar off side of smith machine, which is far from ideal. Dont get any back pump issue from squating at home???

Db Bulgarian S.Squats
30Kg Dblls x 10, 10, 9 each leg, was absolute torture

Leg Extensions
115Kg x 12, 10, 10
105 x 9/10...just nothing left

RDL's
Ditched them, hips just had enough

Calf Extension Machine
165Kg x 15, 14, 13, 13

Seated Ham Curls
75Kg x 12
85 x 10
95 x 10


totally wackeroonied!

 

[toxic]

Tuesday, changed it about a bit... Chest/Abs


Flat Bench Press
60 x 10

85Kg x 8
90 x 8
95 x 8, 8, 7...small improovement

Dips
+37.5Kg x 10, 10, 10, 9

Incline Db Press
30Kg x 10, 10, 9

DB Flies....18Kg x 10, 10....still not good for shoulder joint, probably no need anyway


Cable Weighted Crunches
46 x 15
48 x 15, 10 pause 5

Weighted Leg Raises
14Kg x 12, 10, 9 ... tough

Landmines
Bar x 10 each side
+10Kg x 10
+15 x 8

 

[toxic]

Nooooooooooice

Just a little something, have you tried doing less warmup before the bench? Or at least less warmup so close to your working weight? I'm thinking if you didn't do that 90kg set prior to the 95kg sets you may have got the final rep?

Cheers, im doing 8 x 5 for main lifts...40 reps aim. I wouldnt manage 40 reps at 95Kg for sure yet....so its a little ramp up. Its just getting the volume man The 85 isnt a warm up....the bar and 60's was.

 

[toxic]

That's hardly much of a warm up though is it. 90kg is a working set.

believe me..its a working set! haha...I dont think 90Kg will even be a warm up set for me, unless its only a few reps for feel!

 

[toxic]

Back Day

Wide Grip Pullups
BW x 8
BW+10Kg x 10, 8, 8, 6, BW x 6...dropped back a bit, shoulder a bit dodgy from last week, was OK

BOR's
90Kg x 10
95 x 10
100Kg x 9 pause 1, 9 pause 3

Deads
100Kg x 8
120 x 8
140 x 8
160 x 8 (belt last set) been trying this for weeks, teeth gritter though...very hard. Not sure where to go now though...if put the wieght up, the sets before will have to do less reps cos Im screwed by last set.

Wide Grip Machine Rows to chest
85Kg x 10, 10, 9, 7ish

SAPD's
36Kg x 12 30secs 31Kg x 9 30secs 26 x 11...just a quick finisher

 

[toxic]

ok mate..will try next time...will just do 2 warm up sets with lower reps 1st. its is a bit much volume for me i think before hand

 

[toxic]

ok...cheers. Thats the plan then

 

[toxic]

Shoulder/Tris day

different from what i had planned...however too many numpties about today hogging stuff

OHP
Bar x 20
40 x 5
65Kg x 8, 8, 7(2PP), 8(2PP) extra 5Kg felt like loads more

Smith Press
60Kg x 10
70 x 7
75 x 5 ...gone

Cable Lat Raise
8.75Kg x 15, 12, 10, 10

Bar Front Raise
20Kg x 10, 10, 10

CGBP
70Kg x 10
75 x 10
80 x 10
85 x 6

Pushdowns
36 x 10
38 x 10
41 x 9
43 x 7

some int/ext cable rotation stuff...shoulder joints feeling wonky just now.

 

[toxic]

Legs Day (with hangover)

Squats (done on smith machine for change)
115Kg x 8
120 x 8
125 x 8
130 x 8
140 x 8


Walking Db Lunges
20's x 10 steps each leg
26's x 10
30 x 10...holy

Leg Extensions
125Kg x 11, 10
115 x 10
105 x 11

RDL's
95Kg x 10
100 x 10
105 x 9, 9

Calf Extension Machine
175Kg x 15, 15, 14, 13

Calf Press On Leg Press Machine
200Kg x 14, 12


Hangover gone

 

[toxic]

Today... Chest/Abs


Flat Bench Press
60 x 10
90Kg x 8
95 x 8
100 x 6, 5, 5
90 x 7

Dips
+40Kg x 10, 10, 9, 9

Incline Bench Press
70Kg x 10, 10, 9

Cable crossovers...15 x 3 various


Cable Weighted Crunches
46 x 15
48 x 15, 15

Weighted Leg Raises
14Kg x 12, 12, 11

HLR's x 15

Landmines
+10Kg x 10
+15 x 10...lol..so freekin hard

 

[toxic]

Back Day

Weight down to 75.5Kg

Deads
70Kg x 8
100Kg x 3
120 x 3
140 x 2
160 x 8, 7 felt pretty good...should have probably went for the last one meee thinks now

BOR's
70Kg x 10
90Kg x 10
105 x 9 pause 1

Yates Rows
105Kg x 10
115 x 7/8

Wide Grip Pullups
BW x 10, 10, 8, 8, 8 tired..

SAPD's
38Kg x 10 30secs 31Kg x 10 30secs 26 x 12

My shoulder joints, traps and old injuries getting a bit niggly this week...think I need to layoff and have a slight deload next week to be on the safe side. I think probably the fact I split shoulders and chest a few weeks back...the area is getting enough rest now as was before. Also with trying to cut a little...I knew it was a bad idea...

 

[toxic]

cheers...ill be at 250 in no time

Id be happy to do 200Kg for 1 actually..never even attemped before Quite enjoying the DL's now for once in my life.

Whats next coach? 170 for as many reps as I can?