[commandant]

push session at 5:30

will have a preworkout frozen mars bar in a moment - great fuel

[commandant]

Ok session, with my mate so most of it was talking lol


Incline DBs
34kg
8
8
8
need to work these back up. very high incline


Dips
30kg
8
8
8

Pullovers supersetted with flyes on ball
20kg and 14kg
10 / 10
10 / 10
10 / 10



Military press, behind neck press, lat raises, rear raises - all in one giant set
40kg / 40kg / 14kg db / 10kg db
5 / 5 / 8 / 8
5 / 5 / 8 / 8
5 / 5 / 8 / 8

OH Tricep
10kg each side EZ bar
10
10
8

CGBP
60kg
10
10

[commandant]

Skipping training today to go to Nandos!

Will shift it round a bit, will just train Thursday instead of having a rest day

[commandant]

Pull

Cracking session, in and out quite quick too


Hammer Chins
BW
9
9
8

Lat Pull Down
75kg rest pause
11 1/2
3 1/2
3

DB Row
42kg kroc row
25 right
25 left


Alt seated bicep curl DB
20kg DB rest pause
17
8
8

Preacher concentraton curl
14kg
15 each arm
15 each arm


Rack chins
less than 30sec break each set, just to complete failure
10
9
5
3
1 and a few partials
partials
partials

[Scoobiedoobiedo]

More importantly, what did you have at Nando's?

Diet is the most important part after all

[catjaum]

if your really serious about operation arms....you should give arms their separate day...

[commandant]

They have ...

[commandant]

(Original post by Scoobiedoobiedo)
More importantly, what did you have at Nando's?

Diet is the most important part after all

Didn't go to Nando's in the end! Went to crappy Harvester - had 'triple chicken' which was a bit of a let down

[commandant]

Legs

great session, though very close to puking - bro had to drive me home lol


Lying leg curl
50kg
10
10
10
10
all slow reps

Leg ext
70kg
30
30
30
30


Leg press - feet touching and low down, heels rising slightly very deep
3 25s each side
12
12
12

leg press normal
5 25s each side
5
5
5


atg high bar squats
100kg
10
dropset - 120kg / 100kg / 80kg / 60kg
5 / 5 / 5 / 10
killed me

[commandant]

Arms

CGBP
60kg
15
15
15

Inc DB alt curl
16kg with fat grips
8
8
8


DB floor press
30kg
15
15
15

Bicep curl machine
45kg with fat grips
10
10
10

BB curl
as many as possible without putting bar down
40
bro got 41, I'll beat him next time

Dips
BW
20
Bench dips
+15kg
20
20
20

[commandant]

Push


Military Press
dropset
60 / 50 / 40 / 30 / 20

nc DB press
16kg DBs
60 sec on 60 sec off 3 sets

BW dips
20
20
20

Shoulder superset
very wide shoulder press 20kg bar / 10kg front raise pause at top
10
10
10

OH Triceps
15kg each side ez bar
8
8
8

[commandant]

Pull

Hammer Chins
bw
11
8 1/2
6 1/2
up from last week

Lat pulldowns
80kg RP
8 / 3 and a half / 1 and a half
40kg
lots
up from last week

Hammer row
30kg each side
10
10
10
10
10
10
10
10
10
10


DB seated bicep curl
20kg rest pause
21 /10 / 4 / 2
up from last week

single arm curl db preacher bench
16kg
10
10
10
up from last week

rack chins
bw - hardly any break between sets
15
8
5
3 1/2
3 1/2
1 1/2
partials
partials
up from last week

Traps
25kg shrugs plates
20
20
20
less than 30 sec break

[AreebWithaHat]

Good stuff commandant, you already have an impressive physique so it'll be good to see how much you can transform in 12 weeks

[commandant]

Legs

tooked jacked before this session, felt crap throughout and had to cut short as feeling very sick. strange


Lying Ham Curl
55kg
10
10
10
very slow negative


Leg ext
stack
23
23
23
23
fuuuuuuuuuuuuuuuuuuuuuuuuuuuu this burns

Leg press very narrow atg
3 25s each side
12
12
12

leg press normal
5 25s 1 10 each side
5
5
5


then went home. crap session though beat weights in the exercises I did do

[commandant]

arms

great session this morning!

Inc DB curl fat grips
16kg
10
10
7 1/2 five sec break 2 1/2
up from last week fuuuuk this burns

Floor press
38kg
10
10
10
well up from last time, nicccee. slow neg


bicep curl machine with fat grips
50kg
9
6
4
up from last week, will stick at this weight next time

CGBP
65kg
10
10
10
slow neg


bicep curl
20kg bb, as many as poss without putting bar down
45

(Original post by Megaloblastic)
^

pushdowns
FST-7 not sure weight



KB circuit
30 secs on 30 sec break
swings
clean and press left
clean and press right
hgh pulls left
high pulls right
snatches left
snatches right


done

[commandant]

Was quite unwell last week so a week off training


Push

Mil Press
62.5kg
6
dropset 62.5 / 50 / 40 / 30 / 20
Up from last week, though nowhere near my best mil press and the above was difficult, this needs to progress. Temped to change to DB press though

Inc DB chest press
22kg
12
11
10
5 sec negative explode up - feel a lot in the chest, much more than when I do higher weight. Going to stick to really good form and slow negatives while increasing weight slowly

DB Flyes
16kg FST-7
can feel the chest doms already

Shoulder Circuit
Lat raises / rear delts / front raise
10kg
7 7 7
7 7 7
7 7 7


OH Triceps
16.25kg each side
5
5
5
Up from last week

Tricep Dips
BW
22
22
22

Up from last week

[commandant]

I've got a back workout which I haven't typed up yet, all up from previous session though

also I've bought two weight gainers, they should help

[Gone Revising]

(Original post by commandant)
I've got a back workout which I haven't typed up yet, all up from previous session though

also I've bought two weight gainers, they should help

Hows life in general man?

[commandant]

(Original post by Gone Revising)
Hows life in general man?

All good Work is okay, training going well. Can't complain

[commandant]

Pull

Hammer Chins
BW
12
10
7

Lat pulldown
Rest pause
80kg
14
3 1/2
2
well up from last week
40kg few sets


Hammer Row
40kg each side
10
10
10
10
10

Alt DB Curl seated
22kg rest pause
6
2
not great bit too heavy
16kg same tiime
7
7


Preacher DB curl
16kg
12
12
12

Rack Chins
To failure, less than 20 sec break
16
9
6
4 1/2
3 1/2
2
partials



Legs

Single leg ext
95kg
8
8
8
dropset last set, down 10 each time
nice and strong on these

Lying ham curl
55kg
12
12
12
up

Hammer Calves
40kg
10
10
10
easy

Squats
60kg
20
100kg
5
120kg dropset 100kg 60kg
3
5
5
not great


Arms

Floor press
38kg
12
12
12
nice up from last week

Inc DB curl with fat gripz
18kg
7
7
5 rest pause 2
up from last week

CGBP
on incline bench, 40kg
10
10
10
verrrrry slow reps

Bcep Curl Machine
55kg
7
7
7

Bicep curl
Olympic barbell, as many reps as possible without putting bar down
51

FST-7 Tricep pushdowns



Push

OH DB press seated
30kg
6
6
6

DB Press
24kg
10
10
10
verrry slow


FST-7 Flyes
16kg

Shoulder circuit
rear delts / front raises / lat raises
10kg
10 / 10 / 10
10 / 10 / 10
10 / 10 / 10

OH Triceps
16.25kg
8
8
8
up

Dips
BW
25
25
25



Pull

Hammer Chins
+5kg
5
5
5

Lat Pull Down
87.5kg rest pause
8
2 1/2
1
40 for a few

Hammer Rows
50 each sde
5
5
5
5
5
next week ill do 5 sets of 6, week after 5 of 7 etc

Bicep curl seated
22kg rest pause
8
4
2
up from last weeks poor performance

Preacher DB curl
16kg
12
12
12
same as last week... thought I only did 10 lol

RacK cHINS
+20KG
5
5
5
5
5
same as on the hammer rows, Ill add a rep each week