Tox's ... in it to win it

toxic · 10 Feb 2013 at 13:22

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 · 12 Feb 2013 at 15:31

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

Delvis · 12 Feb 2013 at 15:36

Nooooooooooice :cool:

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?

Steedie · 12 Feb 2013 at 15:37

Delvis, you're guilty of doing far too many warm up sets yourself

toxic · 12 Feb 2013 at 15:42

Delvis said:
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.

Freefaller · 12 Feb 2013 at 15:44

Delvis said:
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?

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

toxic · 12 Feb 2013 at 15:45

Freefaller said:
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!

Freefaller · 12 Feb 2013 at 15:47

Indeed. Delvis was just doing a Delvis.

Delvis · 12 Feb 2013 at 15:54

Steedie said:
Delvis, you're guilty of doing far too many warm up sets yourself

I agree, I used to do that then you pointed it out to me, now I don't.

Freefaller said:
Indeed. Delvis was just doing a Delvis.

Hardly, it was a question. And as such, he has answered in saying it practically was part of his working set.

Freefaller · 12 Feb 2013 at 15:58

No he said:

toxic said:
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!

So not "practically" at all.

Seriously dude, sometimes...

Anyway Tox - sorry for the OT Delivsisms!

Delvis · 12 Feb 2013 at 16:45

toxic said:
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.

Ah that makes sense then, cheers

toxic · 14 Feb 2013 at 16:05

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

LiE · 14 Feb 2013 at 16:14

Drop the volume before doing the 160 set and try for 160x8 x2.

toxic · 14 Feb 2013 at 16:27

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

LiE · 14 Feb 2013 at 16:30

I'd do
70x8
100x4
120x3
140x2
160x8 x2

Save yourself for the top set(s)

toxic · 14 Feb 2013 at 16:41

ok...cheers. Thats the plan then

toxic · 16 Feb 2013 at 15:30

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 · 17 Feb 2013 at 14:30

Legs Day (with hangover :rolleyes:

)

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 :eek:

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 · 19 Feb 2013 at 16:04

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 · 21 Feb 2013 at 15:36

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...