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    Current stats -

    Age:24
    Height: 5,7
    Weight 105kg~

    Current 1rms

    Squat: 180kg
    Bench press: 140kg
    Deadlift: 240kg
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    Monday 18th November 2013 - Chest/Shoulders/Triceps

    Chest:

    Barbell bench press -
    100kg X 8, 5,
    60kg X 20, 10

    Incline barbell bench press -
    80kg X 6
    60kg X 12, 11, 10, 9

    Incline dumbbell bench press -
    15kg X 20, 17, 13, 13, 13, 13

    Barbell bench press -
    50kg X 20, 14, 10

    Shoulders:

    Hammer shoulder press -
    40kg X 12, 10, 8

    Dumbbell side lateral raise (dropsets)
    16kg X 8, 12kg X 8, 8kg X 8
    16kg X 6, 12kg X 6, 8kg X 6

    Dumbbell side lateral raise (seated)
    8kg X 15, 12, 10

    Dumbbell lateral raise (standing)
    10kg X 10, 8, 8, 8, 8, 7

    Triceps:

    Skullcrushers -
    EZ bar (Not 100% how much it actually weighs...) + 20kg X 17, 15, 10, 9, 7

    Close grip bench press
    20kg (empty barbell) X 30, 20, 20, 15, 15 (20-30 seconds rest between sets).

    Destination: pump town
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    Finally a blog. Strong bench bro

    Sent from my HTC One
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    (Original post by silent ninja)
    Finally a blog. Strong bench bro
    Cheers man.

    I recently switched from exclusively dumbbell benching to pretty much exclusively barbell benching, and it seems to have done the trick.

    Chest noob gains all over the place!
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    about time mate. as above solid bench. also holy moly batman, look at the volume. are you natural?
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    (Original post by AreebWithaHat)
    about time mate. as above solid bench. also holy moly batman, look at the volume. are you natural?
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    my appetite isn't the only thing thats wet, OP...

    IN!
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    I take it from your posts in the other thread you are on some J.

    Thats quite frankly ridiculous volume regardless of if you are hormonally enhanced or not (absolute suicide if you are not).

    Do you literally spend all day lifting?
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    Train Insaiyan or remain the same.

    If you want to look like a *****, train like a *****. If you want to look like a man, go ham.

    Using that workout as an example...

    With the exception of two 'heavy' bench sets, that workout was all really light weight and really easy on my CNS and joints. Hence being able to get a 'ridiculous' amount of volume in. Look at the reps, it's quite clearly light weight and just a case of getting a nice stretch/contraction/pump, keeping lots of tension on the muscle while being really easy on the CNS and joints.

    Even some of the lower rep sets are actually quite light, it's just that the muscles are pre fatigued. For example, if I incline bench first, I can hit 80kg for 15+ and if I shoulder press first I can 80kg for 10+. It's all fairly easy on my CNS and joints. From a recovery/progression point of view, the volume isn't detrimental, it's just a case of being prepared to put the time and effort in. I'm prepared to, lots of others aren't. Obviously if I started trying to hit 1-3 rep maxes, I wouldn't be doing nearly as much volume as that.

    My workouts last 1.5-2 hours, depending on rest times/how I'm feeling. Having said that, I could get a great workout in, in 30 minutes. However I have the time to space it out a little, so I do so. I enjoy lifting and being in the gym, I would rather spend an extra 30 minutes getting a few extra sets in than sit around watching TV for an extra 30mins.
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    Study Helper
    Your delts. ****. Wouldletyoupressme/10
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    No need to steal CT Fletcher's quote now... ISYMFS
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    (Original post by techno-thriller)
    No need to steal CT Fletcher's quote now... ISYMFS
    I could quote him all day long
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    Tuesday 19th November 2013

    Had 3-4 poor hours of sleep last night, and was up at 5am.. Suffice to say I felt pretty lousy. However, regardless of that, it was still my mother****ing set.

    Back/Traps/Biceps

    Back:

    One arm hammer rows -
    50kg(pb) X 10,8
    40kg X 12

    Lat pulldown -
    60kg X 12,9,8

    Narrow grip seated row -
    45kg X 12,10, 9

    Barbell row -
    80kg X 8,7,7

    Supernated hammer rows -
    60kg X 20, 15, 12

    Traps:

    Machine shrugs -
    140kg X 17(pb), 13, 11
    100kg X 20, 13, 10*
    * drop-setted with 80kg X 8

    Biceps:

    Seated dumbbell curls -
    10kg X 15, 10, 8, 6

    Narrow grip cable curls -
    15kg X 12, 10, 8, 6

    Wide grip cable curls -
    10kg X 10, 8, 6, 7*
    * I attribute that extra rep on my last set to the fact that a hot female in ridiculously tight yoga pants started walking over in my direction as I was curling. Test level:1000
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    (Original post by Scoobiedoobiedo)
    Tuesday 19th November 2013

    Had 3-4 poor hours of sleep last night, and was up at 5am.. Suffice to say I felt pretty lousy. However, regardless of that, it was still my mother****ing set.

    Back/Traps/Biceps

    Back:

    One arm hammer rows -
    50kg(pb) X 10,8
    40kg X 12

    Lat pulldown -
    60kg X 12,9,8

    Narrow grip seated row -
    45kg X 12,10, 9

    Barbell row -
    80kg X 8,7,7

    Supernated hammer rows -
    60kg X 20, 15, 12

    Traps:

    Machine shrugs -
    140kg X 17(pb), 13, 11
    100kg X 20, 13, 10*
    * drop-setted with 80kg X 8

    Biceps:

    Seated dumbbell curls -
    10kg X 15, 10, 8, 6

    Narrow grip cable curls -
    15kg X 12, 10, 8, 6

    Wide grip cable curls -
    10kg X 10, 8, 6, 7*
    * I attribute that extra rep on my last set to the fact that a hot female in ridiculously tight yoga pants started walking over in my direction as I was curling. Test level:1000
    Ahhh yoga pants, the push up bra for the ass; great invention.

    Posted from TSR Mobile
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    Thursday 21st November 2013

    Legs :eek:

    Barbell squat -
    100kg X 10
    120kg X 3
    130kg X 1
    140kg X 1
    155kg X 1(PB)

    Deadlift -
    60kg X 3
    100kg X 1
    140kg X 1
    180kg X 1
    190kg X 1 (PB)

    Incline leg press -
    120kg X 20
    160kg X 12,10,9,9

    Leg extensions -
    60kg X 15,10
    50kg X 10, 8*
    *drop-setted with 40kg X 5

    Lying hamstring curls -
    35kg X 15, 9, 8, 7, 7

    Standing calf raises -
    15 on a 1-20 weight stack, no idea the actual weight...(silly system)
    X 15, 9, 8, 7, 7
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    (Original post by Scoobiedoobiedo)
    Thursday 21st November 2013

    Legs :eek:

    Barbell squat -
    100kg X 10
    120kg X 3
    130kg X 1
    140kg X 1
    155kg X 1(PB)

    Deadlift -
    60kg X 3
    100kg X 1
    140kg X 1
    180kg X 1
    190kg X 1 (PB)

    Incline leg press -
    120kg X 20
    160kg X 12,10,9,9

    Leg extensions -
    60kg X 15,10
    50kg X 10, 8*
    *drop-setted with 40kg X 5

    Lying hamstring curls -
    35kg X 15, 9, 8, 7, 7

    Standing calf raises -
    15 on a 1-20 weight stack, no idea the actual weight...(silly system)
    X 15, 9, 8, 7, 7
    solid PBs mate considering you squatted and pulled in the same sesh
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    Friday 22nd November 2013

    Chest/Shoulders/Triceps :drool:

    Chest:

    Barbell bench press -
    100kg X 8,6
    60kg X 22, 12, 10

    Incline barbell bench press -
    60kg X 10,11,8,8,8

    The first three sets were messy, the first set especially.. I experimented lifting at a shallower angle, thinking 'less delt, more chest' although it just resulted in a really awkward and uncomfortable un-racking position, due to the pin height. I had to un-rack from pins that were too low, as I couldn't reach the next ones up, which just F'ed everything up. Never again!

    Tricep snapcity!

    Final two sets were back at my normal angle and things felt much better.


    Dumbbell incline bench press -
    17.5kg X 20,15, 10, 10, 10

    Chest dips -
    Bodyweight X 20, 15, 14, 10, 10

    Shoulders:

    Hammer shoulder press -
    40kg/20kg drop-sets X 15/13, 9/9, 7/8

    Lateral raise(seated) -
    10kg X 15, 10, 8

    Lateral raise(standing) -
    10kg X 12, 10, 8

    Lateral raise(standing) drop-sets/running the rack
    12kg/8kg/6kg (didn't count the reps, just repped out running the rack) X 2 rack runs

    Triceps:

    Close grip bench press -
    40kg X 16, 16, 14, 12

    Got a spot on the final three sets from the gym owner. Gosh, it's nice to have somebody who can actually spot.. Managed to go to total failure on the final three sets, which was nice!

    Pump town!


    Skullcrushers -
    EZ bar + 20kg X 11+F, 7+F, 6+F, 5+F, 5+ epic F


    I deliberately go to failure, just to get an additional stretch at the bottom after my final full rep.

    Decided it would be a good idea on the final rep of the final set to do a real slow negative on the deliberate fail, like 5 seconds slow... Never got the bottom to get the stretch though, as my tricep just said 'F you' and completely failed and gave out. I nearly smashed myself in the forehead with the bar as it just kind of fell...

    Worth it though.. Dat pump.


    Close grip bench press -
    20kg(empty barbell) X 30, 17, 17, 16, 16

    Cable pushdown -
    20kg X 15
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    Decided to be a bro and take an obligatory post workout picture.

    Name:  3.jpg
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    ****, looking hyuge, nice sweat patch too.
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    It's not sweat. Some chick saw me in my vest and drooled all over me (wish I was serious)
 
 
 
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