PR or ER

the drifter

itsallaboutheL wrote: »

Yeah, make drifter go away.

I've just edited your name in my phonebook to "my fat"

can you edit it to just fat.....cause im not yours hunny!

/no homo

G86

Tar.Aldarion wrote: »

Well this came together nicely, just like us.


She made me do it!

HAHAHA!

:cool:

itsallaboutheL

Less heat around today thank god. Still didn't have as much time as i would have liked.

Activation Stuff

Bench
bar 2 x 20
60kg 3 x 5
90kg x 3
100kg x 3
110kg x 3
120kg 2 x 5 meh, probably had 6 or so on the first set
110kg 2 x 5
100kg x 5

Reverse Grip BORs
60kg x 15
70kg x 10
80kg x 10
90kg x 10
100kg x 8 i think

Pendlays
80kg
3 x 10

Front Squats
60kg x 10
70kg x 10 ran out of time.

itsallaboutheL

****ing **** session.

all i had to eat before it was 4 tic tacs so it's not all the surprising.. i couldn't give less of a crap tbh.

Activation Stuff

Seated DB shoulder press
16kg 'bells 3 x 15
20kg 'bells x 15
30kg 'bells x 12
36kg 'bells
x10
x7
x6
x5
30kg 'bells 2 x 10

BO Laterals
22kg 'bells
3 x 10

Plate Front Raises
25kg 'plate
5 x 15

FacePulls
36kg
4 x 12

Cable Hammers
30odd kg
3 x 12

EZ Bar Curls
40kg
5 x 8

Alt Plate Hammers
10kg plates
3 x 30

Foam roller

itsallaboutheL

itsallaboutheL

Today..

No one at all in the gym... soooo makes up for it's lack of weights.

Was fairly banged up from yesterday for some reason but really had an itch to lift so broke out the old fastum gel... love it.

Some activation stuff

CGBP
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 1
125kg x 1
130kg x 1

I think those last 2 are both technically close grip PRs, certain there's more in the tank but the last rep was a small bit too slow to risk going on without a spot

90kg 3 x 10

Skwot?
60kg 3 x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5

I don't wanna jinx it, but my back feels normal seriously happy.

Floor Wipers
60kg racked
3 x 20

Tate's
22kg 'bells
3 x 12

*setted with*

DB PCs
12kg 'bells

itsallaboutheL

My grip strength is a complete joke, it's going backwards.

Fapping about warming up

Reverse Grip BORs
60kg x 20
70kg x 10
80kg x 10
90kg x 10
100kg x 6 can't hold it.
90kg x 10
80kg x 10

Pendlays
60kg x 5
70kg x 5
80kg x 5
90kg x 5
80kg 3 x 10

Upright Row
60kg x 10
65kg x 5

Wide/Close/BehindTheBack Upright Row super set yokey
40kg
x bazillions with no rest.. was seriously caught for time at this stage

Straight into
Reverse Grip Pulldowns
50kg x 8
60kg x 8
70kg x 8
75kg x 8 no rest between sets

Load of **** tbh.

Had a pre workout shake my friend has been taking, "Horsepower" :pac:, tastes like a bag of salt dissolved in lemon juice, gave me really bad pins and needles in the muscles that were being worked. Awful crap

Parsley

itsallaboutheL wrote: »

Had a pre workout shake my friend has been taking, "Horsepower" :pac:, tastes like a bag of salt dissolved in lemon juice, gave me really bad pins and needles in the muscles that were being worked. Awful crap

had that stuff before, nearly gawked after drinking it.

brianthebard

behind the neck upright row? can't imagine how that works.

itsallaboutheL

brianthebard wrote: »

behind the neck upright row? can't imagine how that works.

Badly.

There's very limited ROM, i do them every-so-often when i'm short of time.

It's kinda a shrug with a row of about 5 inches.

I robbed them from Lee Haney.. me and him are like that

itsallaboutheL

This AM, my buddy arrived while i was still in bed, so didn't have time to eat, which sucks.

Activation Stuff

Standing MP

bar 3 x 15
30kg x 15
40kg x 10
50kg x 5
60kg x 5
70kg x 5
75kg x 3
80kg x 1
60kg
x10
x8
x7
hmmm... it's a while since i've done these and it shows

Bent Over Lateral Raises
22kg 'bells
3 x 12

Plate Front Raises
20kg
3 x 30

Seated Alt DB Curls
20kg 'bells
5 x 20

2 cream donuts and 2L of Milk PWO

the drifter

itsallaboutheL

hmmm... i'm not sure if i'm gonna go gymming or not.

Have a weird twinge in my lower lat, and owing to the lack of foam rollers i decided in my infinite wisdom to use a wooden straining post

kinda worked

itsallaboutheL

THis Evening

Activation Stuff

Bench
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 8 (can you even squat that anymore drifter??:P)
120kg x 5
120kg x 5
100kg 2 x 8

BOR
60kg
5 x 20

Reverse Close Grip Pulldown
60kg x 5
70kg x 5
75kg x 5
83kg x 5
89kg x 5
93kg x 5
99kg x 6

Rear Delt Flye Machine
~45-50kg
3 x 12

I want a 1.5BW Bench again, so i'm giving myself just over a month and if i don't come close to 150+ i'm dropping a stone.

the drifter

sigh....look at you....if all i did all day was eat cows and bench id have a massive bench too...go do the amount of cardio im doing...do some road races..and then recover enough to train for a massive bench....then....then i will quite happly salute your awesomeness....

for now...your still just a fat guy with some big lats....

:P

edit: i well aware hanley can do everything ive listed above but we all established ages ago hanely is not to be used as an example to win an argument...

the drifter

also im not letting you use my prowler so there!

itsallaboutheL

the drifter wrote: »

also im not letting you use my prowler so there!

you're only a ****

itsallaboutheL

This Evening.... nice handy session :pac:


Activation Stuff

Smolov Day 1 6x6 @ 70%

Bench
Bar 3 x 15
60kg 3 x 5
80kg x 5
97.5 kg 6 x 6

Squat
60kg 3 x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg 5 x 5 (slight wardrobe malfuction on the last rep of the fourth set :pac:)

Pendlays
60kg x 5
70kg x 5
80kg x 5
85kg 5 x 5

Hanmmer Curls
One massive drop set.

:cool:

Inspector Coptoor

itsallaboutheL wrote: »

120kg 5 x 5 (slight wardrobe malfuction on the last rep of the fourth set

what happened?
pants/shorts split?

itsallaboutheL

Liam Henners257 wrote: »

what happened?
pants/shorts split?

Nearly buried myself in the hole i was laughing so hard

brianthebard

Nice squatting.

itsallaboutheL

Unbelievable pain in my head today, felt like ****tte.

So took 1500mgs of paracetemol and 400mgs of caffeine just did what i had to.

Activation Stuff

Smolov Day 2 75% 7 x 5

Bench
bar 3 x 15
60kg 2 x 5
80kg x 5
105kg 7 x 5
flew through the bench as i was pretty sure i was going to die.

Bent Over Lateral Raises
22kg 'bells
5 x 10

Done.

I think i subluxated my brain.:pac:

itsallaboutheL

Night Off from Smolov

Hang Cleans
60kg 3 x 5
70kg x 5
75kg x 5
80kg x 5

Power Cleans
85kg x 1
90kg x 1 had this racked on my shoulders when i remembered Hanleys gay shoulder so i ****ed it over my head for teh lulz :P:pac:
95kg x 1

Plate Shrugs
20kg plates
2 x 100 got a little carried away on the first set so decided to match it

GMs
bar x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg 3 x 5

Floor Wipers
x20
x15 one of the lads kept spinning the plates on the bar the bastard
x20

Gunz :rolleyes:
50kg
x7
x5
40kg
4 x 8

the drifter

cardio much?

werent you meant to go running after some cows or something?

itsallaboutheL

the drifter wrote: »

cardio much?

werent you meant to go running after some cows or something?

i had sick DOMs in my legs as i was saying earlier.

fell off the quad when i was going to open a wire, that's how bad they were

itsallaboutheL

Smolov Day 4
8 x 4 @ 80%

Some Activation stuff

Bench
bar 3 x 15
60kg 3 x 5
80kg x 5
100kg x 3
112.5kg 8 x 4

Reverse Grip Latpulldowns
50kg x 10
70kg x 10
80kg 5 x 10

Seated DB PCs
10kg 'bells
2 x 12 pfft coudn't be arsed doing more.

The weight is still handy out on smolov, but my joints are starting to feel the volume. Had to ice the right elbow after the 6th set, and the left after the 7th..

Considering i had only been doing maybe 2/3 working sets for ages.

the drifter

taking anything for the joints?

itsallaboutheL

the drifter wrote: »

taking anything for the joints?

Flaxseed Oil when i remember, which is rarely.

I'm after losing a packet of glucosamine which sucks.

brianthebard

moar curls.

itsallaboutheL

brianthebard wrote: »

moar curls.

i was thinkin that, i actually havn't been doing many, the odd set here or there