Squats and Scooby Snacks
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Thursday 28th November 2013
Legs
Barbell squat -
100kg X 15, 12, 10
Leg extensions -
70kg/50kg drop-set X 17/6, 12/4, 10/4
Leg extensions -
60kg X 10, 10, 10
Hamstring curl -
35kg X 15, 12, 8
Quick low volume workout. Hamstrings were still a little fatigued from Monday, so I decided to call it a day on them. Getting a pure hamstring & calf workout in over the weekend as they could do with some focus, rather than taking the usual back-seat to my quads.
Legs
Barbell squat -
100kg X 15, 12, 10
Leg extensions -
70kg/50kg drop-set X 17/6, 12/4, 10/4
Leg extensions -
60kg X 10, 10, 10
Hamstring curl -
35kg X 15, 12, 8
Quick low volume workout. Hamstrings were still a little fatigued from Monday, so I decided to call it a day on them. Getting a pure hamstring & calf workout in over the weekend as they could do with some focus, rather than taking the usual back-seat to my quads.
Friday 29th November 2013
Shoulders/Traps/Biceps - Brotastic
Shoulders:
Hammer press -
70kg X 10, 8, 5
Hammer press & side lateral raise (superset)
40kg/6kg(dumbbells) X 20/15, 13/15, 10/12
Side lateral raise - running the rack
16kg/12kg/8kg X 6/6/6, 4/4/4
Side lateral raises -
10kg X 9, 8, 8
Side lateral raise & front lateral raise (superset)
8kg X 13/8, 10/6, 8/6
Traps:
Shrug machine -
160kg X 12, 10, 7
120kg X 9, 7, 7*
* drop-setted with 80kg X 8
Biceps:
EZ curls -
EZ bar + 10kg X 20, 10, 10
EZ curls & dumbbell curls (superset)
EZ bar + 20kg/6kg X 7/6, 6/5, 4/4
Seated dumbbell curls -
8kg X 12, 10, 8
Narrow grip cable curls -
15kg X 12, 10, 8, 7, 7, 6
Shoulders/Traps/Biceps - Brotastic
Shoulders:
Hammer press -
70kg X 10, 8, 5
Hammer press & side lateral raise (superset)
40kg/6kg(dumbbells) X 20/15, 13/15, 10/12
Side lateral raise - running the rack
16kg/12kg/8kg X 6/6/6, 4/4/4
Side lateral raises -
10kg X 9, 8, 8
Side lateral raise & front lateral raise (superset)
8kg X 13/8, 10/6, 8/6
Traps:
Shrug machine -
160kg X 12, 10, 7
120kg X 9, 7, 7*
* drop-setted with 80kg X 8
Biceps:
EZ curls -
EZ bar + 10kg X 20, 10, 10
EZ curls & dumbbell curls (superset)
EZ bar + 20kg/6kg X 7/6, 6/5, 4/4
Seated dumbbell curls -
8kg X 12, 10, 8
Narrow grip cable curls -
15kg X 12, 10, 8, 7, 7, 6
do you record everything? I usually just memorise mine but I don't have much to remember.
Original post by AreebWithaHat
do you record everything? I usually just memorise mine but I don't have much to remember.
For the most part. I jot everything down in my notebook. I don't record warm up sets and sometimes if I'm doing a big drop-set and the reps are all over the place, like 10/7/16/5 I won't record it, simply because by the time I come to write it down after the final drop-set I just can't remember....
Original post by Scoobiedoobiedo
For the most part. I jot everything down in my notebook. I don't record warm up sets and sometimes if I'm doing a big drop-set and the reps are all over the place, like 10/7/16/5 I won't record it, simply because by the time I come to write it down after the final drop-set I just can't remember....
I know that feel
Shoulder volume and side laterals alone, no wonder those delts are popping! GJM
Sent from my HTC One
Sent from my HTC One
Picked up a new hoodie for the gym. I think we can all agree that it is awesome 
Putting the picture in a spoiler as it contains a slightly 'rude' word, by TSR standards at least.
Don't click if you're going to get offended and be butthurt....
Putting the picture in a spoiler as it contains a slightly 'rude' word, by TSR standards at least.
Don't click if you're going to get offended and be butthurt....
Spoiler
Original post by Scoobiedoobiedo
Picked up a new hoodie for the gym. I think we can all agree that it is awesome
Putting the picture in a spoiler as it contains a slightly 'rude' word, by TSR standards at least.
Don't click if you're going to get offended and be butthurt....
Putting the picture in a spoiler as it contains a slightly 'rude' word, by TSR standards at least.
Don't click if you're going to get offended and be butthurt....
Still rule-breaking even though it's in a spoiler, m8.
Mirin hoodie. Would want, but I love the freedom of wearing as few clothes as possible in the gym.
Original post by Hype en Ecosse
Still rule-breaking even though it's in a spoiler, m8.
Mirin hoodie. Would want, but I love the freedom of wearing as few clothes as possible in the gym.
Mirin hoodie. Would want, but I love the freedom of wearing as few clothes as possible in the gym.
It's just to warm up in and look sexy in.
Rule 1 of the gym: It's not how you lift your weights, but how you look when you lift them.
I've seen that on one of the fitness fb pages. Looks sick. I'm going to buy one to hide my forever aloness. I only need the weights to love me...
Original post by AreebWithaHat
I've seen that on one of the fitness fb pages. Looks sick. I'm going to buy one to hide my forever aloness. I only need the weights to love me...
It's from 'DoYouEven'
It's a faff getting them shipped over from the US. But they're pretty cool!
Original post by AreebWithaHat
I've seen that on one of the fitness fb pages. Looks sick. I'm going to buy one to hide my forever aloness. I only need the weights to love me...
It's lonely on your own man
But if you find someone, then they leave, loneliness x10 kicks in. Just get married Asian style and get on with your life
Sent from my HTC One
Original post by silent ninja
It's lonely on your own man
But if you find someone, then they leave, loneliness x10 kicks in. Just get married Asian style and get on with your life
Sent from my HTC One
But if you find someone, then they leave, loneliness x10 kicks in. Just get married Asian style and get on with your life
Sent from my HTC One
I'm only joking with the FA stuff lol. I would hate a gf/marriage as I'm quite introverted at times and need my own space. I don't want to work 9-5 having to talk to patients and socialise with colleagues and then come back home and talk more.
Original post by AreebWithaHat
I'm only joking with the FA stuff lol. I would hate a gf/marriage as I'm quite introverted at times and need my own space. I don't want to work 9-5 having to talk to patients and socialise with colleagues and then come back home and talk more.
There is the right type of person even for an introvert
Obviously harder to find because introverts often don't like meeting new people or socialing (me down to a tee lol). Sent from my HTC One
Original post by Scoobiedoobiedo
It's from 'DoYouEven'
It's a faff getting them shipped over from the US. But they're pretty cool!
It's a faff getting them shipped over from the US. But they're pretty cool!
I have a vest from them.
Jelly of the hoodie but I don't train in hoodies and the gf would not approve.
I got mine add a pressie but it still took two weeks to ship. ..
Original post by silent ninja
There is the right type of person even for an introvert Obviously harder to find because introverts often don't like meeting new people or socialing (me down to a tee lol).
Sent from my HTC One
Obviously harder to find because introverts often don't like meeting new people or socialing (me down to a tee lol). Sent from my HTC One
This. Acquire introverted gf. Profit.
2.5 years plus going strong.
Posted from TSR Mobile
Original post by silent ninja
It's lonely on your own man
But if you find someone, then they leave, loneliness x10 kicks in. Just get married Asian style and get on with your life
Sent from my HTC One
But if you find someone, then they leave, loneliness x10 kicks in. Just get married Asian style and get on with your life
Sent from my HTC One
I want an Asian style marriage.
Get home from gym - Have protein prepared for me.
Want sex - Clap hands and command it.
Not to stereotype or anything....
Original post by Scoobiedoobiedo
I want an Asian style marriage.
Get home from gym - Have protein prepared for me.
Want sex - Clap hands and command it.
Not to stereotype or anything....
Get home from gym - Have protein prepared for me.
Want sex - Clap hands and command it.
Not to stereotype or anything....
Nah that's a pretty good generalisation. I like them lol, not to be sexist or anything but I've always liked the traditional gender roles...
Original post by AreebWithaHat
Nah that's a pretty good generalisation. I like them lol, not to be sexist or anything but I've always liked the traditional gender roles...
Me too. To be fair, I think most women do as well. They exist for a reason I reckon.
Blog update
So I've been ill all week, hence no real blogging. I've had some dirty throat infection that has resulted in me laying in bed all week, playing xbox and living on protein shakes... Feels bad man.
Finally 'better', so it's time to **** some **** up.
Decided I'm going on a semi-spontaneous cut before Xmas. I'm going to be making some real nice gains in the new year So I want to start off a little leaner.
Was going to start on Monday, although illness put a stop to that as I've just been chugging whey and oats and eating mince pies all week...
Planning to run a keto diet for 19days straight, finishing on Christmas day.
I say keto, it will be more of a PSMF, as I don't need the high(ish) fat intake for adequate testosterone levels...
Aim is to lose about 4kg of fat, with water weight that is probably about 6-7kg overall.
Currently 90kg~ although I'm sure quite a bit of that is water retention. So we'll see what I get down to, my guess is about 83kg.
Going to get some form of daily cardio in, although my cardio levels have gone down the drain over the past few months so it will be interesting to see how that goes....
Lifting wise - workouts are going to be shorter, with less volume and a little more intensity.
Let the fun and games begin!
So I've been ill all week, hence no real blogging. I've had some dirty throat infection that has resulted in me laying in bed all week, playing xbox and living on protein shakes... Feels bad man.
Finally 'better', so it's time to **** some **** up.
Decided I'm going on a semi-spontaneous cut before Xmas. I'm going to be making some real nice gains in the new year
So I want to start off a little leaner. Was going to start on Monday, although illness put a stop to that as I've just been chugging whey and oats and eating mince pies all week...
Planning to run a keto diet for 19days straight, finishing on Christmas day.
I say keto, it will be more of a PSMF, as I don't need the high(ish) fat intake for adequate testosterone levels...
Aim is to lose about 4kg of fat, with water weight that is probably about 6-7kg overall.
Currently 90kg~ although I'm sure quite a bit of that is water retention. So we'll see what I get down to, my guess is about 83kg.
Going to get some form of daily cardio in, although my cardio levels have gone down the drain over the past few months
so it will be interesting to see how that goes.... Lifting wise - workouts are going to be shorter, with less volume and a little more intensity.
Let the fun and games begin!
Original post by Scoobiedoobiedo
I want an Asian style marriage.
Get home from gym - Have protein prepared for me.
Want sex - Clap hands and command it.
Not to stereotype or anything....
Get home from gym - Have protein prepared for me.
Want sex - Clap hands and command it.
Not to stereotype or anything....
I meant Asian style in the sense of an arranged marriage. It works
I don't think the stay at home mum exists for any cultures atm because the cost of living is so high and women have ambitions too. Times are changing bro
Look forward to the cut progress! Pics would be good
Sent from my HTC One
(edited 10 years ago)
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