Tox's ... in it to win it

WG Pullups
BW x 12
+10Kg x 10
+17.5Kg x 8

CG Pulldowns
80Kg x 12
95 x 9

CG Cable Rows
80Kg x 13
92.5 x 11
107.5 x 9-10

Deads
50Kg x 5
100 x 5
120 x 5
130 x 5
140 x 5...back went squish on last rep :(

Barbell Curls
20Kg x 15
25 x 10
30 x 10
35 x 10
40 x 9

Finished quick...back a mega a pain in the ass. Just not working properly just now.
 
cheers dude...but issues, issues, issues lol. Havent really fronted over 100Kg for a long time...but its my wrists that give up first usually (use clean type grip). I plan on using these lots more in the future with constant back problems just now.

Some 're-hab' ish light legs to today. Lets see if my hip/back is going to lock up later :( Was either that or sit on my ass which probably isnt good either...

Leg Extensions (30-40 secs rest) (home)
40Kg x 15, 15
70 x 10, 9
90 x 8, 7
40 x 13
20 x 14

Front Squats (very slow down, pause at bottom)
20Kg x 15
40 x 15
60 x 14 ...was really hard lol

Back Squats (very slow down, pause at bottom)
60Kg x 15
80 x 13..wow..so was that!

DB SS (right down with 2 count hold at bottom)
BW x 15
20's x 14

RDL's
50Kg x 15
60Kg x 15
70Kg x 15


Planks straight into Hanging Leg raise

30sec hold - 12 raises
30sec hold - 11
30sec hold - 12
30sec hold - 12

felt not to bad. Chiropractor tomorrow morning anyway if something not working later on today.
 
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Chest/Shoulders/Tri today

Flat Bench Press
60Kg x 15
80 x 12
100 x 8 ..same again...will start adding a drop set to try improove
D.S. 80 x 10

Seated Bar OH Press
50Kg x 15
60 x 10
72.5 x 8

Dips
BW x 15
+30Kg x 12
+52.5Kg x 9...its a tough weight to improove on now

Seated Db Lat Raise (to be a bit more strict)
14's x 13
16's x 12
18's x 9

Inc Bench Press
60Kg x 12
87.5 x 10 ...good

Bent Over Rear Delt Flies
18's x 13
20's x 12

Rope Pushdowns
30Kg x 15
35 x 11
40 x 9

SA OH Db Extensions
12kg x 12
16 x 10

Pushups to fail..1 set
x 55

Shoulders are feeling rock solid for a change...major improovements last few weeks. Nearly no pain at all :)
 
icecold said:
Maybe try 1 or 2 heavier bench sets as well as a drop set to force the bugger along?
Click to expand...

ye maybe should just keep adding the weight by 2.5kg or so regardless of reps. Ive been at that for about 3 weeks now as a max..so need to change something. Probably could doing with adding some bodyweight also..last time I benched 10+ reps fo 100K I was over 80Kg and after a couple of bouts of HST...now at 75-76...so not to bad really I suppose. But trying to avoid dem fat gains :D 100kg still feels friggin heavy though.
 
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Chong Warrior said:
It's a great feeling not being in pain all the time :)
Click to expand...
ye it is...i screwed AC joint arround august 2011...and it taken till now for it be pain free. Just goes to show...if you keep at it and dont give up..it can work again:D The ammount of times Ive done that 5 way shoulder stretch..cheers Lie/Ice :)

Now...just gota fix my back and arm.....lol
 
Back/Bis today

WG Pullups
BW x 12
+10Kg x 10
+20Kg x 7

CG Pulldowns
80Kg x 12
97.5 x 8

CG Cable Rows
80Kg x 13
92.5 x 11
110 x 9/10

1 Arm Db Rows
57Kg x 12
57Kg x 15

BORs (very wide grip to upper chest)
50Kg x 15
65 x 10
75 x 9

BB Curls
20Kg x 15
30 x 10
35 x 10
40 x 10
 
haha..cheers. I love pulling things :D

i have to watch also..they do put a lot of stress on the shoulder joints...but my elbows are so crap, I try not to do too much chin type exercises for now. Can never win ehh!
 
mrthingyx said:
Won't do front squats because they cane your wrist? :o ;)

I'm impressed you can do that sheer scary quantity of back work yet accept poor shoulder mobility. :D ;)
Click to expand...

I just like moaning, thats what happens when you get old :) Fronts squats FTW

oh ye..and I dont like back workouts either...not my back, but my arms are killing today:D
 
Today...Legs/Core

Still holding back a bit on squats etc.

Leg Extensions (home)
40Kg x 19
55 x 15
70 x 12
85 x 10

Front Squats (slow and paused at bottom)
30Kg x 12
60Kg x 10
80 x 6 stopped...grip was bad
80 x 10

Back Squats (slow and paused at bottom)
80Kg x 12
100 x 10
120 x 10 ....pausing with that was hard :o, but tried to be very slow at bottom and deep as I could comfortably go

DB SS (right down with 2 count hold at bottom)
16's x 12
25's x 12

RDL's
60Kg x 12
80 x 12
90 x 12

Planks straight into Hanging Leg raises

30sec hold - 12 raises
30sec hold - 12 raises
30sec hold - 12 raises
30sec hold - 12 raises


Not bad. A feew back niggles but no pain.

Vid'd the last set squats to check out my back position etc. looks ok.

 
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Quick Chest/Delts Session

Travelling later this week...so trying to fit a couple of quick sessions until I get back to a routine when away next week.


Flat Bench Press
60Kg x 15
80 x 10
102.5 x 6, 5, 4

D.S .
90Kg x 7, 30 secs rest
80 x 9, 30 secs rest
60 x 15


Standing OHP
50Kg x 10
60 x 5
65 x 5
67.5 x 4 (1 PP)
67.5 x 5 (2 PP)

D.S.
50Kg x 9, 30 secs rest
40 x 9, 30 secs rest
Bar x 14 :D
 
Kindoff :)
Stil far from some of the PL guys here though..but its all relative to what you are trying to achive. I think im doing OK just now for my bodyweight just now though...so fairly happy.
 
icecold said:
Nice squats in that vid!
Click to expand...

cheers. Nothing impressive about the weight...really just checking my dodgy back position. Fek knows how you guys manage 190-200Kg paused squats :o

Quick Back/Bis Session today

CG Pulldowns
70Kg x 14
80 x 12
100 x 8

Yates Rows (with 2 count hold), beter for my lower back at the moment
70Kg x 12
85 x 10
95 x 10
105 x 9

1 Arm Db Rows
57Kg x 15
57Kg x 16

Pullthroughs
25Kg x 15
35 x 10, 11

BB Curls
Bar x 15
30Kg x 12
42.5 x 9/10
 
Today...Legs

Slowly working it back up slowly without screwing myslef...

Leg Extensions
85Kg x 15
105 x 12
135 x 11

Front Squats (slow and paused at bottom)
60Kg x 12
80Kg x 10
90 x 10...no pauses..felt tough enough

Back Squats (slow and paused at bottom)
90Kg x 12
110 x 10
125 x 10 ...no pauses, but slowww

DB SS
16's x 12...think I did two sets on same leg here:rolleyes:
28's x 10

RDL's
60Kg x 15
80 x 12
100 x 12

Calf Press on leg press machine
200Kg x 20, 15, 15

Calf Extensions
165Kg x 12, 11
 
Chest/Shoulders Today

Flat Bench Press
60Kg x 15
80 x 11
102.5 x 8 ..spotter touch last rep, thought it was maybe going up :(
dropsets 90 x 7 > 70 x 8

Db OH Press
20Kg x 13
26 x 10
32 x 6...poor, allthough 1st time using dbells in 6 weeks

Dips
BW x 15
+25Kg x 15
+50Kg x 10
dropset +25 x 14

Seated Db Lat Raise
14's x 13
18's x 12

Straight into

Cable Lat Raise (1 set to fail)
8.25 x 13

Inc Bench Press
60Kg x 12
80 x 7....poor again..although different incline than at home

Bent Over Rear Delt Flies
16's x 13
20's x 11

Pushups to fail
x 50...pumped:p
 
Back/Core Today

WG Pullups
BW x 13
+10Kg x 10
+20 x 8/9?

CG Chins
BW x 14

Yates Rows
60Kg x 15 (with 2 count hold)
90 x 12 (with 2 count hold)
110 x 12

BOR's (very wide grip to chest)
60Kg x 15
80Kg x 12

1 Arm Cable Rows
41Kg x 12
46Kg x 11..a LOT tougher than DB rows

Db Pullovers
20Kg x 15
30Kg x 12
36Kg x 10

Planks Superset With Hanging Leg Raise
30 sec > 12
30 sec > 12
30 sec > 11

Ab Wheel rollouts
x 10, 10, 12

Hyperextensions
BW x 15, 15, 15

Leaving out deads for now till feel back is totally good (again :()
Just realised..hardly a set under 10 reps :o needs more weight next time.
 
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Today...Legs

Serious lack of sleep due to working at 3-6am and slight hangover...doesnt make for enjoyable leg day. But knocked through it...

Leg Extensions
85Kg x 15
105 x 12
140 x 10

Back Squats
70Kg x 12
100 x 12
120 x 10
135 x 9...bettaaa

DB SS
16's x 12
24's x 10
30's x 8

RDL's
70Kg x 15
90 x 12
110 x 10

Calf Extensions
165Kg x 15
175 x 13
185 x 10, 10

Calf Press on leg press machine
200Kg x 17, 13
 
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Chest/Shoulders Today

Flat Bench Press
60Kg x 15
80 x 10
105 x 7
dropsets 90 x 7 > 70 x 7

Db OH Press
20Kg x 13
26 x 10
32 x 7

Dips
BW x 15
+20Kg x 14..wrong weight
+50Kg x 10
dropset BW x 25

Seated Db Lat Raise
14's x 14
18's x 10
Standing
20's x 9

DB Flys...for a change
14's x 15
18's x 12
22's x 12

Bent Over Rear Delt Flies
16's x 13
20's x 10
 
cheers dude.

Back/Core last night

WG Pullups
BW x 13
+10Kg x 10
+20 x 9
D.S BW x 9

Yates Rows
70Kg x 15
100 x 12
115 x 10
D.S 100 x 12

1 Arm Cable Rows
41Kg x 12
46Kg x 10/11

Db Pullovers
20Kg x 15
30Kg x 12
38Kg x 10

Ab Wheel rollouts superset with Wighted Cable Crunches
10 > 46Kg x 12
10 > 46Kg x 11
10 > 46Kg x 10
10 > 46Kg x 8...hard combination:D

Planks
2 x 40sec holds

Hyperextensions
+10Kg x 12, 12, 12
 
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