Squats and Scooby Snacks
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Saturday 23rd November 2013
Back/Traps/Biceps
Back:
One arm hammer rows -
50kg X 12, 10, 8
40kg X 10, 8
Barbell row -
80kg X 12, 10, 8
Lat pulldown -
60kg X 13, 11, 8
Hammer row (supinated)
70kg X 15, 12
Seated row -
40kg X 12, 11
Traps:
Machine shrugs -
150kg X 15, 12, 10
120kg X 14, 10, 8
Biceps: Commence operation curl-bro
Seated dumbbell curls -
10kg X 16, 10, 8
Narrow grip cable curls -
15kg X 15, 9, 8, 8, 8, 7
Wide grip cable curls -
10kg X 10, 8, 7, 7, 7, 6
Back/Traps/Biceps
Back:
One arm hammer rows -
50kg X 12, 10, 8
40kg X 10, 8
Barbell row -
80kg X 12, 10, 8
Lat pulldown -
60kg X 13, 11, 8
Hammer row (supinated)
70kg X 15, 12
Seated row -
40kg X 12, 11
Traps:
Machine shrugs -
150kg X 15, 12, 10
120kg X 14, 10, 8
Biceps: Commence operation curl-bro
Seated dumbbell curls -
10kg X 16, 10, 8
Narrow grip cable curls -
15kg X 15, 9, 8, 8, 8, 7
Wide grip cable curls -
10kg X 10, 8, 7, 7, 7, 6
Instagram makes my shoulder look nice 
Your delts are nice and round. Perfect for vests lol
Insane volume once again. I guess that's one way of staying warm in this ****ty weather.
Insane volume once again. I guess that's one way of staying warm in this ****ty weather.
That volume cost me a lot! I drove into town as I wasn't going to have time to shower after the gym as it closes early and I was cutting it close... I went into the wrong car park... The one I wanted was £3 for 3 hours, I ventured into an NCP and it cost me £10.50 for 2 hours 45mins...
Good thing I'm not eating toblerone at the minute...
Good thing I'm not eating toblerone at the minute...
'Tis the season.
Monday 25th November 2013
Legs
Barbell squat -
100kg X 12
120kg X 3
140kg X 1
160kg X 1(PB)
Incline leg press -
160kg X 15, 12, 10, 8
Lying hamstring curl -
35kg X 17, 12, 10, 8
Leg extension/Lying hamstring curl superset -
60kg/25kg X 20/8, 10/8
Seated calf raise -
20kg X 17, 12, 9, 9
Barbell squat - (20-30seconds between sets, FML)
60kg X 20, 15, 10
Leg extension drop-set -
50kg/35kg X 15/15, 10/10
Lying hamstring curl drop-set -
30kg/20kg X 14/10, 8/5, 5/5
Legs
Barbell squat -
100kg X 12
120kg X 3
140kg X 1
160kg X 1(PB)
Incline leg press -
160kg X 15, 12, 10, 8
Lying hamstring curl -
35kg X 17, 12, 10, 8
Leg extension/Lying hamstring curl superset -
60kg/25kg X 20/8, 10/8
Seated calf raise -
20kg X 17, 12, 9, 9
Barbell squat - (20-30seconds between sets, FML)
60kg X 20, 15, 10
Leg extension drop-set -
50kg/35kg X 15/15, 10/10
Lying hamstring curl drop-set -
30kg/20kg X 14/10, 8/5, 5/5
Original post by Scoobiedoobiedo
Monday 25th November 2013
Legs
Barbell squat -
100kg X 12
120kg X 3
140kg X 1
160kg X 1(PB)
Incline leg press -
160kg X 15, 12, 10, 8
Lying hamstring curl -
35kg X 17, 12, 10, 8
Leg extension/Lying hamstring curl superset -
60kg/25kg X 20/8, 10/8
Seated calf raise -
20kg X 17, 12, 9, 9
Barbell squat - (20-30seconds between sets, FML)
60kg X 20, 15, 10
Leg extension drop-set -
50kg/35kg X 15/15, 10/10
Lying hamstring curl drop-set -
30kg/20kg X 14/10, 8/5, 5/5
Legs
Barbell squat -
100kg X 12
120kg X 3
140kg X 1
160kg X 1(PB)
Incline leg press -
160kg X 15, 12, 10, 8
Lying hamstring curl -
35kg X 17, 12, 10, 8
Leg extension/Lying hamstring curl superset -
60kg/25kg X 20/8, 10/8
Seated calf raise -
20kg X 17, 12, 9, 9
Barbell squat - (20-30seconds between sets, FML)
60kg X 20, 15, 10
Leg extension drop-set -
50kg/35kg X 15/15, 10/10
Lying hamstring curl drop-set -
30kg/20kg X 14/10, 8/5, 5/5
B-but monday is international chest day?!
Don't go against the groove.
Original post by AreebWithaHat
B-but monday is international chest day?!
Don't go against the groove.
Don't go against the groove.
Somebody actually walked in to the changing room as I was leaving and said '****, it's busy... well it is international chest day'
I was the only person not doing chest...
Fight the power!
To be fair... I normally train chest on Mondays......
Squatting 100kg for 12...I...I can't deal with it.
Below parallel with pauses too.
But seriously, I'm quite happy with how they're coming along. I took a good month or two off from squatting, started up again a few weeks ago and they're coming along nicely, if I do say so myself.
But seriously, I'm quite happy with how they're coming along. I took a good month or two off from squatting, started up again a few weeks ago and they're coming along nicely, if I do say so myself.
Tuesday 26th November 2013
Chest/Shoulders/Triceps
Chest:
Barbell bench press -
100kg X 8
70kg X 15, 9
60kg X 10, 8
Incline barbell bench press -
60kg X 10, 10, 9, 8, 8
Incline dumbbell bench press -
20kg X 15, 12, 10, 9, 8
Chest dips -
Bodyweight X 15, 13, 10, 10, 8
Shoulders:
Hammer press -
45kg X 12, 10, 8
Dumbbell side lateral raise (standing) -
12kg X 12, 10, 9
Dumbbell side lateral raise (seated) -
10kg X 10, 9, 8
Triceps:
Skull-crushers -
EZ bar + 20kg X 12, 11, 10, 9, 8
Dips -
Bodyweight X 12, 8, 6
Not the greatest workout ever, felt pretty weak. Didn't eat enough during the day before lifting. I was rushing around all morning/afternoon and didn't get my usual mahoosive pre-workout chicken and rice meal in
I also nearly fell asleep on the bus into town on the way to the gym, never a good start.
Dat feel when you just can't keep your eyes open on a lovely warm bus.
Chest/Shoulders/Triceps
Chest:
Barbell bench press -
100kg X 8
70kg X 15, 9
60kg X 10, 8
Incline barbell bench press -
60kg X 10, 10, 9, 8, 8
Incline dumbbell bench press -
20kg X 15, 12, 10, 9, 8
Chest dips -
Bodyweight X 15, 13, 10, 10, 8
Shoulders:
Hammer press -
45kg X 12, 10, 8
Dumbbell side lateral raise (standing) -
12kg X 12, 10, 9
Dumbbell side lateral raise (seated) -
10kg X 10, 9, 8
Triceps:
Skull-crushers -
EZ bar + 20kg X 12, 11, 10, 9, 8
Dips -
Bodyweight X 12, 8, 6
Not the greatest workout ever, felt pretty weak. Didn't eat enough during the day before lifting. I was rushing around all morning/afternoon and didn't get my usual mahoosive pre-workout chicken and rice meal in
I also nearly fell asleep on the bus into town on the way to the gym, never a good start.
Dat feel when you just can't keep your eyes open on a lovely warm bus.
Wednesday 27th November 2013
Back & Biceps
Back:
One arm hammer row -
50kg X 12, 10
40kg/20kg drop-set X 8/13
Supinated hammer row -
40kg X 12, 11, 10
Seated row -
50kg X 12, 10, 10
Barbell row -
70kg X 15, 12, 10
Hammer row -
60kg/40kg drop-set X 17/15, 10/10, 9/9
Biceps:
Narrow grip cable curls -
25kg X 12, 8, 6
15kg X 12, 8, 8, 8, 8, 7
Wide grip cable curls -
10kg X 12, 10, 10
Narrow grip cable curls -
10kg X 10, 10, 9
Back & Biceps
Back:
One arm hammer row -
50kg X 12, 10
40kg/20kg drop-set X 8/13
Supinated hammer row -
40kg X 12, 11, 10
Seated row -
50kg X 12, 10, 10
Barbell row -
70kg X 15, 12, 10
Hammer row -
60kg/40kg drop-set X 17/15, 10/10, 9/9
Biceps:
Narrow grip cable curls -
25kg X 12, 8, 6
15kg X 12, 8, 8, 8, 8, 7
Wide grip cable curls -
10kg X 12, 10, 10
Narrow grip cable curls -
10kg X 10, 10, 9
Mirin. Super jelly too.
you seem to love those cable curls.
Original post by AreebWithaHat
you seem to love those cable curls.
Going through a phase/experimenting, I guess.
My biceps are really slacking
I need to become more of a curl bro! Cables seem to really isolate my biceps/give me a much better pump than barbells and dumbbells do. I'm hoping the constant tension and the isolation, coupled with heavy rowing, will bring my biceps up to scratch.
I decided to skip pull-downs in favour of some extra rowing today. Having said that, with the exception of the supinated hammer rows, the hammer rows I do are actually sort of an overhead pulling movement, it's a pretty similar angle to the angle you get when you slightly lean back on a lat pull-down. Not sure the actual name for the machine, but it's more of a pull down than the usual pull back that you get on most hammer row machines. I would add, nomsayin', but I'm not sure if I even do....
I watched that video last night. Sweet Jesus.
I shot gains everywhere.
I watched that video last night. Sweet Jesus.
I shot gains everywhere.
Chest DOMS from Tuesday's workout... Where the hell has that come from?! Feels good
Original post by Scoobiedoobiedo
Chest DOMS from Tuesday's workout... Where the hell has that come from?! Feels good
I've got insane glute DOMS, never had them before. All good though, I want a nice big black woman booty. (no racism intended)
Original post by AreebWithaHat
I've got insane glute DOMS, never had them before. All good though, I want a nice big black woman booty. (no racism intended)
I'll look out for you on "Yeah, (s)he squats"
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