Pull international women in college, keep my arms big and see the rest of my 6pack

D.R cowboy

Name Sean

H = 5'9/10
W= 11st 7p ( in the morning naked)

Goals
I have a big chest need to work minor pecks tho
Be able to see my 6 pack it 2 now
Keep my arm big


-Bench max 107kg

-Don't do dead lift or squats because i want my back in years to come.


I don't eat: bread , fizzy drinks buns biscuits
etc potatoes sugar cheese sauces

I take cod liver tablet every morning and I take a zinc table before i go to bed

Parsley

D.R cowboy wrote: »

-Don't do dead lift or squats because i want my back in years to come.

Very bad idea. Whatever about deadlifts, squatting with good form is possibly the most beneficial exercise for your whole body that you can do, and it certainly isn't going to break your spine unless your lifting technique is incredibly, incredibly bad.

Remmy

Someone posted up links of starting strength.read them.

D.R cowboy

Day1

cycle to gym 2mile


Dumbell curls
20kgs x 6
15gs x 8
10kgs x 10
7.5kgs x 10 ( no rest arms were burning man)

Repeated X2

Pull ups
12X3


Hammer curls

15kg 12X3


Barbell curls

20kg 12X3


Cable flys 20kg x8X6X4


tricpt extensions

15kg plate lying back on bench 12X2



CORE WORK

SIt ups X12

SPARTAN LEG LIFTS WITH 15kg plate 25X3

Hovering upper body over the ground 20sec X3


10mins HIIT 3.3_12.2 3X2, 3X2


cycle home 2miles

itsallaboutheL

Read those Links i gave you man,

I thought you said you had a 117kg bench??

Are you benching in a smith machine by anychance???

Seriously read those links!!

You can't not squat or deadlift and expect to get anywhere...

D.R cowboy

what is a smith machine is it for benching? , I have a 107kg bench mistake and I can but yesterday was my arms day Monday is my chest day, Great links read them and going to follow your advice

My strength lies in benching that's it really i never tried squatting because when i started training at 15 I wanted to grow and not damage my back, also my old gym did not have a proper dead lift set up, and never did it yet in my new gym

Beau

D.R cowboy wrote: »

My strength lies in benching that's it really i never tried squatting because when i started training at 15 I wanted to grow and not damage my back, also my old gym did not have a proper dead lift set up, and never did it yet in my new gym

Get thought how to do them and you wont hurt yourself.

Inspector Coptoor

if you learn how to squat, youe bench will improve

simple as.

get someone to video you doing 105kg on the bench, put it up on youtube and post a link here and someone will critique your form.

D.R cowboy

Day2


Cardio
HIIT

Cycle 2 mile to GYM


Jumping jacks 100X3
Push ups 50X4
Sit- ups 75X3
Advance 15kg leg lifts 25X3
Plank 1.30 X3


HIIT Treadmill ( with 2kg dumbells in hand while running)


2:1 ratio ( 2 mins (12) 1 min rest (6.6) ) 15mins in all


Practice squats without weight on bar 25X5

cycle 2 mile home

Comments
Today was a good days workout to be honest I now official have a 2 pack on the very top:D
Work on my squatting with no weight just technique like the boardies sayed
HIIT made me sweat like a pig in an oven, good workout all in all

metamorphosis

D.R cowboy wrote: »

Day2


Cardio
HIIT

Cycle 2 mile to GYM


Jumping jacks 100X3
Push ups 50X4
Sit- ups 75X3
Advance 15kg leg lifts 25X3
Plank 1.30 X3


HIIT Treadmill ( with 2kg dumbells in hand while running)


2:1 ratio ( 2 mins (12) 1 min rest (6.6) ) 15mins in all


Practice squats without weight on bar 25X5

cycle 2 mile home

Comments
Today was a good days workout to be honest I now official have a 2 pack on the very top:D
Work on my squatting with no weight just technique like the boardies sayed
HIIT made me sweat like a pig in an oven, good workout all in all

JESUS MAN!! You won't deadlift or squat but you attempt a HIIT session holding dumbells.

1. you could do much more damage running with dumbells than you would ever with squatting or deadlifting.
2. If you can run with dumbells you are not truly doing a hiit session. sorry. at most you were doing some type of interval training.
3.why are you running woth dumbells again?

D.R cowboy

DAY 3

Chest workout

Cycle 2 mile

incline DB Press 20kg 3x
Decline DP press 20kg 3x

Cable flys 30kg 3X8

Bench press 97kg 2x8
100kg 1x3
107kg 1x1
110kg 1 rep PB

Advanced leg lifts 25x3
sit up 1x100

Squats 10kg 3x20


Cycle 2mille

D.R cowboy

why do people run with a bag on there back?

itsallaboutheL

You didn't read a damn thing did you??:(:p


'Grats on the PB

itsallaboutheL

D.R cowboy wrote: »

why do people run with a bag on there back?

Late For a bus.

In the Army.

Being chased by bear while hiking.

D.R cowboy

I did but we don't have a dead lift set up , but i am working on my squats I put a bucket behind me and i make sure to hit it when doing the squats

I was answering U.L question on why i use dumbbell on the treadmills with the bag response

Thanks for the PB

rubadub

D.R cowboy wrote: »

I did but we don't have a dead lift set up

What is a "deadlift setup"?

I have heard of gyms without squat racks, and that is ridiculous, but a gym you cannot deadlift in? I deadlift in my bedroom, I never thought I had a "deadlift setup" though. Do you even have a barbell!?! thats all I have for it. I can't dump the weights down obviously, but the negative phase of exercises is very important, I have no interest in finding out my "competition" 1RM

metamorphosis

D.R cowboy wrote: »

I did but we don't have a dead lift set up , but i am working on my squats I put a bucket behind me and i make sure to hit it when doing the squats

I was answering U.L question on why i use dumbbell on the treadmills with the bag response

Thanks for the PB

Like L said - the army. i have a friend in the RDF and she ran with a rugsack in her back when she had fitness test coming up that required her to run with a her full suit on and a heavy bag on back. So what are you saying about why you run with dumbells?

D.R cowboy

O i get you , I run with them in order to make it hard and add to the exercise its a HIIT after all

itsallaboutheL

Why are you pre-exhausting your chest before benching??

bigstar

rubadub wrote: »

What is a "deadlift setup"?

Oly bar and a floor afaik. surely if you can bench you can deadlift.

D.R cowboy

To put the maximum presser possible on my chest before I Bench , think how worse it would be if i did it the other way!Then I would not have the strength to do them correctly and their isolation exercises

itsallaboutheL

D.R cowboy wrote: »

To put the maximum presser possible on my chest before I Bench , think how worse it would be if i did it the other way!Then I would not have the strength to do them correctly and their isolation exercises

Dude, thats the worst logic ever.

D.R cowboy

Guys whats with all the dead lift talk, dead lifting is **** it involves about a foot of movement yew remind me of my granddad he was mad in that **** , once he dead lifted a car at the age of 45 never shout up about every time we would visit him, still does not have a body like mine tho!

Davei141

Can't believe you lot are swallowing this trolling BS.

D.R cowboy

whats your problem, if you have nothing important to add go away! I dont want people like you spamming my log

Hanley

Davei141 wrote: »

Can't believe you lot are swallowing this trolling BS.

+1

the drifter

Please note the only thing stopping me from posting millions of fail and faceplam pics is im scared of Gem :P

if you are serious you would do well to listen to the lads re squat and deadlift

Khannie

Lads, logs are for whatever. Just leave the guy be.

D.R cowboy

Arms

Lift to gym:D

HIIT
Bicep curls
25kgx5
20kgx5
15kgx10
10kgx10
7.5kgX10


bicep Pull UPS
12X3


DEADLIFTING
Taking big starts advice and using normal Bar

60kgs x 1
80kgs x 1
100kgs x 1
110kgX1

****ed:D but won


Cardio (No Dumbbells) 2nite


10min HIIT 2.1 Ratio



Advanced leg lifts 2x25

HOME


COMMENTS
Bad session, Was at a young ones house today.
I started my first ever squats today and lifted well may I say, all the men in the gym were watching me and cheering we had a competition and i won (20euro) with 110kg a PB
Need to start working on lower back more to help with abs

itsallaboutheL

D.R cowboy wrote: »

Arms

all the men in the gym were watching me and cheering we had a competition and i won (20euro) with 110kg a PB
Need to start working on lower back more to help with abs

Where's this gym.... iwant to win some money.

D.R cowboy

Westmeath, I dont think they will be competing again for money after what i did with them to night, yee were right dead lifting is a good idea