Westside for skinny backstards III

Al_Fernz

the drifter wrote: »

now that sounds interesting!

Yeah it is, especially if the person you're fighting doesn't see the tag and you get to bury them out of it.

Al_Fernz

Tonight
Squat
Bar x8
60kg 1x8
104kg 4x10

Weighted Chin-up
+20kg 3x8

Close Grip Bench
60kg 2x12, 1x15

Lateral raises
20lb 2x15

Ez Bar curl
~35kg 3x15

Stiff Leg Deads
60kg 1x12
100kg 2x10

Quick and easy session. Felt the strength drain a bit after the squats. I trained first thing this morning so it was a probably a bit of a hang over from training the night before.

Al_Fernz

Today:
Bench
Bar x10
65kg x10
~83kg 4x8

Deadlift
60kg x10
100kg x10
125kg x8
130kg 2x8

Military Press
50kg 1x12, 2x10

Leg Press
Plate 11 3x12

Reverse Curl
~30kg 3x15

Tricep pulldown
Full Stack+2 3x12

Polished of the tris with 20ish close arm push ups.

Cr4p session. I thought the excesses of calories over the last few days would give me lots of energy. Not the case at all. Phew...now that that's over I can go back to my Christmas binging!:D

Al_Fernz

Tonight
Squat
Bar x10
60kg 1x10
107kg 3x8 and 1x9

Weighted Chin-up
+20kg 3x8, 1x6

Close Grip Bench
60kg 3x12

Lateral raises
20lb 3x12

Stiff Leg Deads
60kg 1x15
100kg 1x15

Ez Bar curl
~40kg 3x15
~30kg 1x20

Hard to get really into it now that I'm out of my "routine" so to speak.

Al_Fernz

Today:
Bench
Bar x12
60kg x12
80kg 4x10

Deadlift
60kg x12
100kg x10
120kg x8
130kg x8
140kg x6

Military Press
50kg 3x10

Leg Press
Plate 12 1x12, 2x10

Reverse Curl
~35kg 3x12

Tricep pulldown
Full Stack+2 3x12

Polished of the tris with 20ish close arm push ups.

Decent enough. Gagging to go kickboxing again on Monday.

Al_Fernz

Kickboxing

2 hours

Felt fairly bad again training. I'll be better when I get back into my routine again.

Al_Fernz

Such a busy week. I'm only getting time to throw this down as I'm waiting for someone to call.

Tuesday:
Squat
Bar x10
60kg 1x10
102kg 4x10

Weighted Chin-up
+20kg 4x8

Close Grip Bench
60kg 3x15

Lateral raises
20lb 3x12

Ez Bar curl
??

Wednesday:
Kickboxing - 2 hours

Thursday:
Bench
Bar x12
60kg x12
80kg 4x10

Deadlift
60kg x12
100kg x10
125kg x8
140kg x6

Stiff Leg Deads
100kg 2x15

Military Press
50kg 3x10

Leg Press
Plate 12 3x12

Reverse Curl/ Hammer curl superset
~35kg 3x12/ 20lbs 3x12

Tricep pulldown - new technique using a lot more tension
3 sets

Ah decent training week. Wednesday and Thursday were better. I don't know though. I feel too happy with my current state of fitness and don't really have any goals. And if your not making progress....

Al_Fernz

Still weight training twice a week but havn't kickboxed in a week due to a sore hand (punched somebody in the elbow).

Other then that I am too busy ATM with work to log my workouts properly.

Tonight I did Squats and other stuff. Squat worksets were 102kg 4x12.

the drifter

good to hear your still at it... im missing this log being updated though!! it was a regular read!

Al_Fernz

Well I'm back....

Hit the irons last night
Highlight: ~102kg Squat 4x12 and on my last set I dropped it to 60kg and busted out 12 reps without stopping. Going to throw more weight on this buachaill dana next week. I've also actually started hitting the arm exercises big time now. Lots of reps, lots of pump and I'm seeing the results too. Big arms look well cool in a tee-shirt, just in case anybody needed reminding. Going to carry on with this twice a week full body rountine for a few more weeks and then maybe change up. WS4SB III part deux, perhaps? Do I dare?

Tonight I went to kickboxing training. It was ruddy bloody great. Trained hard, didn't feel like I'd missed the last 2 weeks training, sparred well and oh yeah I landed a nice 360 kick on someones head...hmm nice.

Al_Fernz

Thursday:
Bench
Bar x12
60kg x12
80kg 2x10, 1x9, 1x8...no break then 60kgx5, Barx20

Deadlift
60kg x12
100kg x10
120kg x8
140kg x6

Stiff Leg Deads
100kg 3x12
60kg 1x12

Military Press
50kg 3x8

Cable Curl - (never thought I'd write this!)
Plate 4- 4x12

Tricep pulldown - new technique, shorter range using a lot more tension
Stack 4x12

Good Session even though I felt as week as a kitten after the Bench.:o

Al_Fernz

Tonight:

Kickboxing
1 hour 55mins



Followed immediately by a snowfight
10 mins

the drifter

do you see much of a carry over from the snow fight to your bench?

brianthebard

Rotator cuff prehab work was it?

celestial

the drifter wrote: »

do you see much of a carry over from the snow fight to your bench?

Classic

Al_Fernz

the drifter wrote: »

do you see much of a carry over from the snow fight to your bench?

You've got it totally the wrong way round. I saw a carry over from my bench to my snow fighting abilities

Al_Fernz

Tuesday:
Squat
Bar x10
60kg 1x12
103kg 4x12
60kg 1x20

Weighted Chin-up
+20kg 4x8

Close Grip Bench
60kg 3x12

Lateral raises
20lb 3x12

Ez Bar curl/DB hammer curl superset
35kg/20lbs 3x12

Reverse Hyper
+15kg 1x20

Good session. Had it done quick enough. Will get more onto the skwaaaats next week.

Al_Fernz

Wednesday

Kickboxing 2 hours - trained well

Tonight

Incline Bench
Bar x12
50kg x12
60kg x12

Flat Bench
~81kg 2x10, 1x8....felt weird doing this after warming up on the incline, or maybe it was just tiredness catching up with me from throwing too many snowballs over the last few days.
70kg x12
60kg x11

Deadlift
60kg x12
100kg x10
130kg x8
142kg x7

Stiff Leg Deads
100kg 3x12

Military Press
~44kg 1x12
~53kg 2x8

Cable Curl
Plate 4- 4x12

Tricep pulldown - don't know, trying new technique, again.

Good session. Was training with my brother. He's just really getting into the lifting, so he was just trying to get his deadlift and squat form down. His form looked solid and I'm sure he's going to be adding more plates onto the bar in no time. One day he may even be as big and as strong as me.

I think he's going to start a log on here and I for one cannot wait to bombard it with fail pics.

Al_Fernz

Tonight

Kickboxing 2 hours

Sparred well...but not well enough

Al_Fernz

Last Night:

Tuesday:
Squat
Bar x10
60kg 1x12
105kg 4x12

Weighted Chin-up
+20kg 3x8 ..1x6

Close Grip Bench
60kg 3x15

Lateral raises
20lb 3x12

Ez Bar curl/DB hammer curl superset
35kg/20lbs 3x12

Tonight

Kickboxing
1 hour 30 mins

Good sessions:cool:

Al_Fernz

Tonight

Flat Bench
Bar x12
50kg x12
~80kg 3x8, 1x6....:mad:

Deadlift
60kg x12
100kg x10
130kg x8
142kg x8 :pac:

Stiff Leg Deads
100kg 2x12
60kg 1x15

Military Press
~44kg 3x12

Cable Curl
Plate 4- 4x12

Tricep pulldown - 4 sets

Al_Fernz

Got entered for the All Irelands in Kickboxing. Going to go for the -84kgs. Weighed myself the other night, and came in at a princely 85kgs - (all in the gunzzz tho). No worries on this front because round one of the All Irelands is at the start of March and I'm allowed 2kgs for it, so I say bring on the further weight gain.

No activity planned for the weekend other then valentines celebrations.

Al_Fernz

https://www.youtube.com/watch?v=cDkTTfcxKYM

Made a little video of my training over the last few weeks.

Haven't logged in a while but I'm still training away.

Any comments on form would be appreciated.

Thanks.

cardio,shoot me

bench is nice, your grip is really narrow, its cool!. Oh and sick chins!

BossArky

Haven't watched the vid yet but was going to PM you to see where your log and dissappeared to... and hey presto it is back!

Are you still training as before?

edit - watched the vid. You are some animal! Good stuff. Deadlifting with long legs looks awkward as the bar seems to keep hitting you.

Prezatch

Can I ask what gym you are training in?

Al_Fernz

BossArky wrote: »

Haven't watched the vid yet but was going to PM you to see where your log and dissappeared to... and hey presto it is back!

Are you still training as before?

edit - watched the vid. You are some animal! Good stuff. Deadlifting with long legs looks awkward as the bar seems to keep hitting you.

Cheers BA,

Yeah my training has remained pretty much static over the last few months. Haven't had time to log though and any semblance of a "healthy" diet is now gone. However, the results haven't been too drastic. At the moment I'd like to think I'm out training a bad diet - although I know this will catch up with me soon. Hopefully, I'll get more time to log soon.

Deadlifting is always a bit of a struggle for me, due in part to my long legs. Still I don't want to make too many excuses. I need to start lifting more on this.

Hope training is going well for yourself - I must check out your log.

Al_Fernz

JoeyD wrote: »

Can I ask what gym you are training in?

Yes you can, its the gym in UCD.

Al_Fernz

OK I just got back from holidays in Croatia and I'm eager to start training again. I'm heading to the gym now in a bit to do chest and bi's.

I'm going to do the following 4-day a week routine.
Chest and Bi's
Legs and Abs
Shoulders and Tri's
Back

No kickboxing for the time being. I'm just too busy and don't have the time. I may have to knock that on the head altogether since I'm going back to college in September and probably won't have time then either.

More later...

celestial

Al_Fernz wrote: »

OK I just got back from holidays in Croatia and I'm eager to start training again. I'm heading to the gym now in a bit to do chest and bi's.

I'm going to do the following 4-day a week routine.
Chest and Bi's
Legs and Abs
Shoulders and Tri's
Back

No kickboxing for the time being. I'm just too busy and don't have the time. I may have to knock that on the head altogether since I'm going back to college in September and probably won't have time then either.

More later...

Good to have ya back chief

I'll be starting a log in the next month or so myself. Solely focussed on upping the big 3.