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Spliced and diced - perhaps one day, a little shredded!

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Gym was ridiculously full tonight, never seen so many people in it.. in excess of 20 people in the weights area. Couldn't bench or OHP or get DBs of relevant weight as they were already being shared between a dozen or so people

Pull ups
1 x 10
1 x 7
+10kg 1 x 3
+12.5kg 1 x 3
2 x 2 PB
+10kg 1 x 3

Single leg curls
5kg plate 3 x 8 Burnnnnnn

Facepulls
Level 5.25 3 x 10 PB

Tricep cable rope pushdowns
level 5.25 3 x 8 PB

Lateral raises
5kg DBs 3 x 10 lol thought I was getting the bar so I was going very light

Chin ups close grip
1 x 10
2 x 7 Dat pulling volume by this point, grip was failing me

Ab rollouts
1 x 13 PB
1 x 10
+10kg 1 x 5
1 x 3 PB Damn heavy

Flys
12.5kg DBs 3 x 8
Tensing my chest muscles gives the feeling that Ninja describes.. I've worked out how to do them :biggrin:

Bulgarian split squats
15kg plates 1 x 5 right leg, left leg however not strong enough to do them
10kg plates 3 x 5 left leg 2 x 5 right leg

Hammercurlz
17.5kg DBs 1 x 8

Horrendous, barbell was still being used when I left between two guys..

Tomorrow, OHP and rows.

(edited 9 years ago)

Reply 581

illusionz

Original post by Angry cucumber

I had the same today at half 7. Walked in and there was a queue to use the damned chest press machine. Said **** this and came back at half 9 for an hour.

Reply 582

Reps4Jesus

There's always a queue to use the 10kg dumbbells in my gym because all everyone ever does is curl.

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Reply 583

silent ninja

Enjoyed flyes today huh. They're such a good chest isolation exercise. I keep the bend in my arm constant, lower as far as shoulder stretches without being uncomfortable/no lower than elbow level with body, with chest pumped out, then contract chest to bring arms together. 10-15kg DBs is all I do and get a lovely pec pump. Feel like Chong Li from Bloodsport when he flicks his pecs :smile:

Sent from my HTC One

(edited 9 years ago)

Reply 584

Angry cucumber

Original post by illusionz

I had the same today at half 7. Walked in and there was a queue to use the damned chest press machine. Said **** this and came back at half 9 for an hour.

I went in at half eight and left at 10.. At no point was I anywhere near getting the barbell, I was so far down the cue it was a joke.

Original post by Reps4Jesus

There's always a queue to use the 10kg dumbbells in my gym because all everyone ever does is curl.

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There was no dumbbell not being shared already between 10 and 25s.. So I couldn't DB press either!
So many guys curling...

Original post by silent ninja

Sent from my HTC One

Yeah it's just learning to contract my chest rather than shoulders.. Makes a huge difference... I think I'll go a bit heavier as it was quite easy tbh. Really feel it all over my whole chest compared to benching which is mostly pectoral major, in terms of pump for me.. Feels awesome :biggrin:

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Reply 585

Angry cucumber

Lateral raises
7.5kg DB 2 x 10

Facepulls
level 3 3 x 10

OHP
20kg 1 x 5
40kg 1 x 5
50kg 1 x 5
60kg 1 x 1
Went... hell no to doing 5
62.5kg 1 x 3
2 x 2 PB
60kg 1 x 4 PB - I'm going with I've got 5 in the bag easy

Barbell rows
60kg 4 x 5

Gym was rammed so had to wait 25 mins for barbell again :rolleyes:

Had 20mins fasted cardio earlier today

Pull ups 1 x 7
3 x 5

(edited 9 years ago)

Reply 586

Angry cucumber

Quick session tonight, no focus and triceps not feeling pressing

Pullups
1 x 10
+10kg 1 x 3
+15kg 1 x 3
2 x 2 PB

Ab roller
1 x 8
+5kg 2 x 8
1 x 5 Technically a PB

DB rows
25kg DB 3 x 8
These make one of my traps cramp terribly

Dips
3 x 10

Curlz
17.5kg DB 1 x 8
1 x 7
1 x 6

1.5 hours of frisbee, knee is slowly getting there

Reply 587

Angry cucumber

Oh hi 4th day straight in the gym due to my routine being so messed up

Played rounders for an hour this afternoon... bad idea as my knee was pretty messed up from frisbee yesterday.

Had to wait a while for the barbell again

Pullups
1 x 7
2 x 5

Bench
20kg 1 x 5
40kg 1 x 5
60kg 1 x 5
80kg 1 x 5
85kg 1 x 2
90kg 1 x 2
95kg 1 x 1
100kg 2 x 3
1 x 2 PB

3 second paused bench with command
70kg 4 x 5

Video tomorrow incoming of my last set of pause bench. Doing these on recommendation of powerlifting friend who spent 20mins detailing where I need to work on bench.... keeping my feet driven in, left hand grip and starting position all have been tweaked, I'm a bit stronger now

Barbell rows
62.5kg 4 x 5

Will jump up 5kg next time as these were easy even after doing heavy back work yesterday

Rest day tomorrow, I'm lethargic and bordering over trained

Reply 588

Angry cucumber

Here's the 4th set of the paused bench... bastard videor made it a 5 count pause for the last rep

(edited 9 years ago)

Reply 589

Reps4Jesus

Good job!

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Reply 590

silent ninja

Those were looong pauses. Good job. I think if you get more tension in your body you could lift more. My cues are hard stomach, hard ass, everything else follows. Strong though, don't think I'll catch you atm

Sent from my HTC One

Reply 591

AreebWithaHat

nice paused benching, my favourite exercise atm.

Reply 592

Angry cucumber

Swolies to be shared tomorrow probs

OHP
20kg 1 x 5
40kg 1 x 5
50kg 1 x 3
60kg 1 x 1
62.5kg 1 x 3
1 x 2 ffs
60kg 3 x 2 this was awful
50kg 1 x 4 failed the fifth :facepalm:

I think end of year fatigue is starting to bite

Neutral chin ups
1 x 5
+15kg 4 x 3 PB
+10kg 1 x 4

Facepulls
level 5.5 2 x 10 PB

Deadlifts
70kg 1 x 5
100kg 1 x 5
110kg 1 x 3
130kg 1 x 1
135kg 1 x 4 Last rep was the biggest grind of my life, a good 5 second grinder. Powerlifting friend and another guy started shouting at me during it... locked it out and felt like god. Advised that I'm too slow out of the bottom... something to work on.
Back up to the working weight I was at when I stopped doing them. :awesome:

Deficit deadlifts - on advise that it'll help with getting out of the sticking point.
Standing on a 20kg plate - 120kg 1 x 3
Might start training these

Farmers walk - the return
Was in a massive, **** it lets do crazy **** mood
40kg DBs 3 sets of about 40m
I actual ran with them, far faster than I've ever gone before... for this reason it's a PB :biggrin:

1 set of walking slowly to kill grip

Crunches
5kg plate behind head 1 x 12
10kg behind back of head with arms straight out 2 x 10
15kg behind head 1 x 12
When I started lifting I couldn't do more than a few crunches.. I actually have ab strength :eek:

Never done these before, will start doing them as no back pain

Skullcrushers
+20kg 3 x 8 Some elbow pain

Hammercurls
20kg DBs 1 x 5
2 x 4 PB

Reply 593

illusionz

Original post by Angry cucumber

Deadlifts
70kg 1 x 5
100kg 1 x 5
110kg 1 x 3
130kg 1 x 1
135kg 1 x 4 Last rep was the biggest grind of my life, a good 5 second grinder. Powerlifting friend and another guy started shouting at me during it... locked it out and felt like god. Advised that I'm too slow out of the bottom... something to work on.
Back up to the working weight I was at when I stopped doing them. :awesome:

That's my warmup brah.

Spoiler

Reply 594

Angry cucumber

Original post by illusionz

That's my warmup brah.

Spoiler

Mate.. Do you even upper body? :wink:

Spoiler

I reckon 4 plates by the end of the summer should I hold up :smile:

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Reply 595

Angry cucumber

Today for the first time, I got asked straight out whether I was on gear or not... I knew a group of guys were thinking I was on it, but one of them finally approached me in the gym and I quote

"You're looking huge these days... you on anything? You know...."

I tried not to burst out laughing, for anyone who hasn't looked at my blog, I'm one of the weaker members around, nothing special what so ever.

I'll take it as a compliment that my training must be working, however I'm just baffled by people's perceptions... one guy gets a bit bigger and the word roids gets banded around :facepalm:

Reply 596

illusionz