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    from scooby:

    Wednesday 15th January 2014
    Back/Traps/Biceps

    Deadlift -
    60kg X 5
    100kg X 1, 1
    140kg X 1
    200kg X 1(PB)

    Close grip lat pulldown -
    65kg X 12, 10, 8

    Seated row -
    50kg X 8, 7, 6

    Shrug machine -
    160kg X 10, 8, 6
    120kg X 12, 10, 8

    Close grip lat pulldown -
    60kg X 8, 7, 6

    EZ curls -
    EZ bar + 20kg X 12, 6

    Hammer curls -
    10kg X 8, 6

    Cable curls -
    15kg X 8, 6
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    (Original post by Beardbrah)
    from scooby:

    Wednesday 15th January 2014
    Back/Traps/Biceps

    Deadlift -
    60kg X 5
    100kg X 1, 1
    140kg X 1
    200kg X 1(PB)

    Close grip lat pulldown -
    65kg X 12, 10, 8

    Seated row -
    50kg X 8, 7, 6

    Shrug machine -
    160kg X 10, 8, 6
    120kg X 12, 10, 8

    Close grip lat pulldown -
    60kg X 8, 7, 6

    EZ curls -
    EZ bar + 20kg X 12, 6

    Hammer curls -
    10kg X 8, 6

    Cable curls -
    15kg X 8, 6
    lool sick PB scoobie doodle
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    Lel, good to see Scooby so carefully prepared for his PB by jumping from 140kg straight to 200kg...

    Anyway, good job breaking into the 200s! Big boy time now!
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    Did I miss something. Is he banned because his delts are too big.

    200kg deadlift daym

    Sent from my HTC One
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    i once went for 200 jumping from 170 to 200 and thought i was foolish with a 30kg jump.

    Crazy 60kg jump there. Good work Scoobs.
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    (Original post by In One Ear)
    Lel, good to see Scooby so carefully prepared for his PB by jumping from 140kg straight to 200kg...

    Anyway, good job breaking into the 200s! Big boy time now!
    i spent week on a specialised routine trying to get from 180 to 200 and still failed, he just sticks on 60kg and smashed it. ****

    lol
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    (Original post by AreebWithaHat)
    i spent week on a specialised routine trying to get from 180 to 200 and still failed, he just sticks on 60kg and smashed it. ****

    lol
    Sad times lol. You'll get there soon enough!
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    From the ashes a fire shall be woken,
    A light from the shadows shall spring;
    Renewed shall be blade that was broken,
    The crownless again shall be king.
    • PS Reviewer
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    PS Reviewer
    Lord of the Delts - Return of the King .... ?



    Welcome back
    • Thread Starter
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    (Original post by In One Ear)
    Lel, good to see Scooby so carefully prepared for his PB by jumping from 140kg straight to 200kg...

    Anyway, good job breaking into the 200s! Big boy time now!
    (Original post by Motorbiker)
    i once went for 200 jumping from 170 to 200 and thought i was foolish with a 30kg jump.

    Crazy 60kg jump there. Good work Scoobs.
    (Original post by AreebWithaHat)
    i spent week on a specialised routine trying to get from 180 to 200 and still failed, he just sticks on 60kg and smashed it. ****

    lol
    I was on a mini cut and training fasted, and so had very little energy. Only had one 'heavy' set in me, and didn't want to 'waste' energy slowly working myself up, as that would only take away from the effort I could put into my working set.

    Areeb - To make things better (worse for you) I hit 200kg while fasted and on the back of a few days at 1000kcal. I will show you the path to a 200kg deadlift. Stick with me, young warrior.
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    Monday 20th January - International Chest Day

    Chest:

    Barbell bench press -
    107.5kg X 7
    80kg X 12, 8, 6
    60kg X 15, 10, 8

    Incline barbell bench press -
    50kg X 12, 8, 7, 6, 6
    • Study Helper
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    Study Helper
    Welcome back, Deltsbrah. Tread carefully. Here be dragons.
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    Stay away from band camp!

    That was a lazy last workout by your standards. Wtf. Where's the volume brah

    Sent from my HTC One
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    (Original post by silent ninja)
    Stay away from band camp!

    That was a lazy last workout by your standards. Wtf. Where's the volume brah

    Sent from my HTC One
    Sorry to disappoint you :cry2:

    I was saving some energy to play ice hockey afterwards.
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    wow scoobie i am disappointed by your volume.
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    I'll take a few of these and get my volume back up.

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    Thursday 23rd January 2014

    Chest&Shoulders

    Chest:

    Incline barbell bench press -
    85kg X 12(PB), 8
    80kg X 6
    60kg* X 8, 6, 5
    60kg X 10, 8, 6
    * 3 second negative + a 3 second sink into the chest - DAT STRETCH, DAT BURN, DAT PUMP!

    Flat barbell bench press -
    50kg X 12, 10, 10

    Shoulders:

    Dumbbell press -
    20kg X 12, 10, 8

    Dumbbell press/lateral raise superset -
    15kg/8kg X 10/8, 8/6

    Side lateral raise -
    8kg X 12, 10, 8

    Side lateral raise/front lateral raise superset
    8kg X 8/5, 7/5
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    How come you do incline bench before flat?


    Posted from TSR Mobile
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    (Original post by JimmyGatz)
    How come you do incline bench before flat?


    Posted from TSR Mobile
    I do two chest workouts a week, and I alternate which I do first. One workout will be a little more weight focused, with the emphasis being on shifting more weight than previously, I flat bench first in this workout as I can move more weight. The other workout(today) is purely hypertrophy oriented, focusing on getting solid stretches and contractions, and lots of time under tension.

    I feel better pectoral recruitment from incline, and I get a much better stretch/pump while being able to use less weight. Using less weight means I don't pre-fatigue my shoulders, triceps or joints as much, which means I can hit my chest much harder overall, thus inducing better hypertrophy.
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    (Original post by Scoobiedoobiedo)
    Thursday 23rd January 2014

    Chest&Shoulders

    Chest:

    Incline barbell bench press -
    85kg X 12(PB), 8
    80kg X 6
    60kg* X 8, 6, 5
    60kg X 10, 8, 6
    * 3 second negative + a 3 second sink into the chest - DAT STRETCH, DAT BURN, DAT PUMP!

    Flat barbell bench press -
    50kg X 12, 10, 10

    Shoulders:

    Dumbbell press -
    20kg X 12, 10, 8

    Dumbbell press/lateral raise superset -
    15kg/8kg X 10/8, 8/6

    Side lateral raise -
    8kg X 12, 10, 8

    Side lateral raise/front lateral raise superset
    8kg X 8/5, 7/5
    Do you find the 3 second waits you do help with hypertrophy? I don't do anything like that for BP and just focus on moving as much as possible (all the way down and up without being too fast obv). If it does I'll be mirrin.
 
 
 
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