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Blitzkrieg mit dem Fleischgewehr Watch

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    Quick session tonight


    Chest Press - Hammer

    Worked up to 80kg each side, for 7 reps. Then did a drop set 70kg, 60kg, 40kg, 20kg with reps around 5/5/10/20

    That hurt. PB though


    Shoulders

    Did a lot of shoulder pressing OH with DBs, seated without back support first. 24kg for 3 sets of 8. Then a few standing. Then I decided to video a brutal set, though not that brutal lol



    the angle looking up makes my arms look terrible! They're not that bad lol.


    Back

    Lat pulldown supersetted with straight arm pulldown for 5 or so sets, very short break very strict reps



    Done

    Hella pump in upper body
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    Why split upper and lower body like this? That session looked quite short, plenty of time to get some squats in and release some growth hormone to help grow the guns!
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    (Original post by MrPotatoeHead)
    Why split upper and lower body like this? That session looked quite short, plenty of time to get some squats in and release some growth hormone to help grow the guns!
    Upper and lower is a very effective split, and if training 4 times per week it allows you to hit bodyparts twice per week.



    The past few months of my training I've been playing with low volume and it has worked pretty well, hitting PBs on most lifts (not including squats and deadlifts as I'm not training those purely for strength any more).

    I do squat.

    It was a short session, wasn't planned, just decided I fancied the gym.

    My new program starts next week, taking it easy until then.
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    Ok will log here for my run up to holiday in June

    Current condition:

    Spoiler:
    Show





    front comparison start and end




    back comparison start and end



    (note I cropped the next two pictures as I find it very difficult to get it looking right lol)

    side legs comparison start and end



    side chest comparison start and end







    Last weigh in was 216.8, will weigh again tomorrow morning as I have had a week off the diet and training, so will have gained a bit. Back on the diet and training from tomorrow until my holiday in June.

    Plan is pretty much no carb all week, reintroducing carbs on the weekend.

    Training wise, I haven't quite decided what to do.

    Will defo be 4 days a week, and either Upper Lower Upper Lower (high reps then low reps) - or Push Pull Legs with the fourth day back to the start - focusing on 6-8 reps heavy as possible.


    Will take photos again probably a week or a few days before my holiday so should have some nice comparison pictures
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    217.8 , one pound up.
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    decided to do push pull legs, 4 times a week. Really enjoyed first session. Working up to a top set on each exercise, progress every week, 2 exercises per bodypart

    Push


    Hammer Chest Press
    65kg
    8

    Military Press
    60kg
    8

    Dips
    +30kg
    8

    CGBP
    100kg
    5

    Pushdowns
    55kg
    3 ( too heavy so did a back off set)

    Bent over lat raises
    16kg
    8


    quite happy considering no carbs, smash them all next session
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    Pull

    DB Row
    50kg
    23 each arm

    Rack Chins
    +25kg
    7

    Seated alt DB curl
    7 RP 3

    One arm concentration curl
    14kg
    11 each arm then 11 again each arm no rest

    Shrugs
    140kg
    5
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    This thread made me feel so manly and sexy.
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    (Original post by mirin?)
    This thread made me feel so manly and sexy.
    good
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    Legs

    Sqwats
    130kg
    10

    Hammer Calves
    75kg
    12

    Leg Ext
    Rack
    15
    need to do single legs next time

    Lying Ham Curl
    Rack
    15
    also single next


    Seated ham curl
    75kg
    12
    very slow negatives



    then girlfriend was bored so had to go, wanted to do one more exercise though
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    Push

    Increases on most, also upped the work sets.

    Hammer Chest
    67.5kg each side
    6
    4
    40kg
    20
    20kg
    30

    Mil Press
    60kg
    8
    7
    5
    40kg repped
    Very poor, to be honest I think I'm going to change this to DB press

    Dips
    32.5kg
    5
    5
    5

    CGBP
    50kg
    10
    10
    10
    no idea where strength went?!?

    Rear Delt
    14kg
    8
    8
    8

    Tri Pushdown
    42.5kg
    6
    5
    5
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    Pull

    Very nice session all time PBs in most exercises, still on low carb


    DB Row
    64.5kg
    left arm - 9
    right arm - 10
    74.5kg
    left arm - 5
    right arm 5


    Rack chins
    +27.5kg
    6
    5
    5

    alt seated DB curls
    22kg
    5
    5
    3

    one arm concentration curl
    14kg
    rest pause
    16/6/2 both arms



    no shrugs
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    As a German I have to ask: wtf is this title for? You know what it means and in which way it could be misinterpreted?
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    Rammstein fan I have no idea about weightlifting
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    (Original post by Apocalyptic Fish)
    Rammstein fan I have no idea about weightlifting
    good man
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    (Original post by commandant)
    Push

    Increases on most, also upped the work sets.

    Hammer Chest
    67.5kg each side
    6
    4
    40kg
    20
    20kg
    30

    Mil Press
    60kg
    8
    7
    5
    40kg repped
    Very poor, to be honest I think I'm going to change this to DB press

    Dips
    32.5kg
    5
    5
    5

    CGBP
    50kg
    10
    10
    10
    no idea where strength went?!?

    Rear Delt
    14kg
    8
    8
    8

    Tri Pushdown
    42.5kg
    6
    5
    5
    reckon you should do standing db presses, or arnold presses( they mimic the motion of ohp well kinda)
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    Yeh i did Arnold presses with a friend, enjoyed those .
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    Legs

    All the exercises I did went well, however, had to cut it short as was chatting a lot!

    Squats
    132.5kg
    8
    dropset= 140kgx3, 110kgx8, 60x8
    60kg
    10

    Leg ext single leg
    60kg
    8
    8
    70kg
    10
    10

    Lying ham curl single leg
    30kg
    8
    8
    8
    These felt nice, can feel it in hammie a lot more than both legs
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    Push tonight, hopefully my triceps are feeling stronger. Going to change to DB press for shoulders too.

    Was supposed to start cardio this morning but couldn't be bothered, will make an effort next week.

    Ordered some Turbo Test from Maxiraw - looking forward to giving it a go
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    Push

    Hammer Chest Press
    67.5kg each side
    8
    45kg
    15
    10
    20kg
    big rep out
    This was up from last session by 2 reps

    Dips
    BW + 32.5kg
    8
    5
    BW + 35kg
    5
    A PB

    Seated DB overhead press with no back support
    24kg
    9
    10
    9
    Not a PB, first time doing this exercise in a while so started fairly light.

    Rear delts lying on a bench
    14kg DBs
    10
    10
    10
    Up from last week

    Standing OH Tricep
    EZ Bar + 15 a side
    8
    7
    5
    Really liked this exercise, never tried it before.

    Tri Pushdown
    42.5kg
    8
    7
    5
    Up from last
 
 
 
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