Tox's ... in it to win it
- Thread starter toxic
- Start date
......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
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
Soldato
How you manage to do bench and ohp like that in one session... Wizardry..
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...
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...
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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
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 annoyingChest/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
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
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
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
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
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
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Caporegime
That's some seriously solid pulling Toxic, very impressive!
Soldato
Indeed, that's an immense back workout... love the volume
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
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
Caporegime
Solid workouts. I know that feeling when your triceps are mush, CGBP is the last thing you want to do then.
Caporegime
The pull-ups are sicening! 
love it!
Some awesome strength there, keep it up
love it!Some awesome strength there, keep it up
Caporegime
I do mine after bench and dips.
haha...i lightweight!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
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