Tox's ... in it to win it

toxic · 5 Apr 2013 at 20:02

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

Chong Warrior · 5 Apr 2013 at 20:04

That is some meaty back work!!! 20kg Wide-Grip Pullups would dislocate my shoulders, destrying my RC's in the process. Beasty DB Rows too.

toxic · 5 Apr 2013 at 20:09

haha..cheers. I love pulling things

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 · 5 Apr 2013 at 21:36

Won't do front squats because they cane your wrist?

I'm impressed you can do that sheer scary quantity of back work yet accept poor shoulder mobility.

toxic · 6 Apr 2013 at 11:58

mrthingyx said:
Won't do front squats because they cane your wrist?

I'm impressed you can do that sheer scary quantity of back work yet accept poor shoulder mobility.

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

toxic · 7 Apr 2013 at 17:52

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

, 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.

toxic · 8 Apr 2013 at 15:31

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

mrthingyx · 8 Apr 2013 at 15:32

Is there any part of your that isn't built?

toxic · 8 Apr 2013 at 15:35

mrthingyx said:
Is there any part of your that isn't broken?

fixed

mrthingyx · 8 Apr 2013 at 15:42

toxic said:
fixed

If that'what you lift when broken... :eek:

toxic · 8 Apr 2013 at 17:16

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.

Delvis · 8 Apr 2013 at 17:49

Some tasty numbers mate

Drop set madness!

icecold · 8 Apr 2013 at 22:28

Nice squats in that vid!

toxic · 10 Apr 2013 at 14:32

icecold said:
Nice squats in that vid!

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

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

toxic · 14 Apr 2013 at 18:39

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

toxic · 16 Apr 2013 at 17:19

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

toxic · 18 Apr 2013 at 17:44

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

needs more weight next time.

icecold · 18 Apr 2013 at 17:59

I always find myself admiring your back workouts. I feel like they would destroy me nicely

toxic · 18 Apr 2013 at 18:18

icecold said:
I always find myself admiring your back workouts. I feel like they would destroy me nicely

haha .. thats the idea

and me yours...but think they would actually kill me

toxic · 21 Apr 2013 at 14:30

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