big and strong simple as..

Remmy

neck work-5kgplate 4x20

power clean 40kgx3
50kgx3
60kgx3
70kgx5

military press
40kg 5x5

curls 12.5kg 2 x10

shrugs 70kg 3x10


powercleans and shrugs felt great.can really feel it in the traps now.military was light hence it was the first pressing i have done in a month.false grip down to face.

going back to westside monday.cant wait.must do neck,rotator and abs more often.

weight is on 195 pounds.wanna crack 200 pronto.

Remmy

dead stop tricep extensions
25kg 5 setsx10



upright rows
30kg 7 setsx10



neck
5kg
plate x100


nothing special.upright rows were about clean grip up to chest.They felt the most comfortable.I'm starting to read the old articles in the westside barbell archives section.Jesus so much quality info there its not even funny!answered so much questions i had myself in my newbieish level.

Remmy

ME-Lower

neck
5kg plate
20x5



deads
40kgx5
50kgx3
70kgx2
100kgx2
110kgx1
120kgx2

legpress
90kgx10
130kgx10
150kgx10
170kgx32

db straight leg deads
19kgx10
20kgx12
20kgx12
20kgx12

Remmy

ME-Lower-Monday
neck 5x20 reps.-5kg plate.

deads
40kgx5
50kgx3
70kgx2
100kgx2
100kgx2
110kgx1
120kgx2-pr
130kg-miss got to my knees.


legpress
90kgx10
130kgx10
150kgx10
170kgx32-PRweight and reps.

plank-1 minute.

dumbell straight leg deads
19kgx10
20kgx12
20kgx12
20kgx12

Remmy

ME-upper-tuesday

db power cleans 3x12.

close grip bench
bar x 20
40kgx4
50kgx1
60kgx2

barbell shrugs
40kgx10
80kgx7
80kgx7
60kgx15
60kgx15
60kgx15

tri pushdowns
40kg 10x10-pumptastic

lat pulldown
3x12-90kg

curls
3x12 10.5kg



ab pulldowns
20kg-10 reps
30kg-10 reps
25kg-15 reps
25kg-15 reps
30kg-10 reps
40kg-10 reps

incline situps
3x12


barbell curls 3x12

Remmy

RE Lower-wednesday

squats 50kg
3x12
front squats 50kg-12 reps.

some stuff on the legpress.

smith machine calf raises-a bazillion reps up to 90kg or so.

muck/no squat rack so i have to clean and press it onto my back so its limited by how much i can overhead press.I'm doing front squats from now on.Im not sure what do to hit the hamstrings hard.kinda on the fence between a number of things.

Remmy

RE Upper-friday

dumbell power cleans 9kg
3x12


Military press 40kg x 6,10,5,5.

dumbell bench 19kg
5 reps
5 reps
5 reps
5 reps
10 reps

barbell shrugs
40kg-10 reps
60kg-10 reps
60kg-10 reps
70kg-10 reps
70kg-10 reps
80kg-10 reps*PR!


dumbell rows
19kg-10 reps
22kg-20 reps*PRreps on that weight.



tri pushdown
20kg-10 reps
35kg-10 reps
40kg-12,15,15
20kg-30 reps=pump

ez curl bar+15kg
3x10 reps

some cable curls.

Remmy

db power cleans
6kg 3x12

kroc rows
20kgx10
22kgx30-pr

deads
40kgx5
70kgx2
80kgx2
110kgx2
120kgx1
130kgx1-pr

legpress
50kgx10
100kgx10
170kgx20x10x10

smith calf raises
60kg 15repsx5

ez bar curls+10kg
3x15-too light.

db stiff leg deads 20kg
10reps x5

happy with the 130kg deadlift.I had to do the rows first because there was loads of rugby guys in practicing hang cleans with empty bars.ALL the bars!Anyhu once i got the db power cleans and rows done they were gone so I did the deads.

Remmy

Wednesday


Clean and press.50kg 3x5-no rest

single dumbell push press 3x10 25kgbell.-no rest

barbell curls-25kg-3x15

good session this.simple but effective.since I took no breaks I was in a muck of sweat afterwards.


goals for tommorow;
clean and press 50kg 5x5
db bench 22kg 3x10
front squat 60kg 3x5
deadlift 90kgx10(bodyweight=90kg)
hanging leg raises x dont know yet.
sandwich curls supersetted with liter of choclatte milk raises..
please god the showers are working tommorow.:rolleyes:

Remmy

Friday.

Db power cleans 3x12

50kg clean and press 3x5-no rest{bar returns to ground after every rep}

Db bench 20kg 3x10

front squat
60kgx1-aint gonna happen going forward onto my toes.
50kg 3x5

Deadlift
90kgx10

Bench dips;BW,20,20,20,20,

hanging leg raises
3 reps-grr damn my weak core

hanging knee raises 5x5




Thoughts.
I was sweating buckets after the clean and press.There was a bit of leg drive during the military press portion of the lift but it wasnt quite a pushpress.The dumbell bench was nearly relaxing to get to lie down on a bench after the c&p.God the front squats were ugly!My core is really letting me down.I have the strength to front squat about 90 or 100kg in my legs but I just keep tipping forward onto my toes.Ho hum just something that needs to be worked on.The deads were nothing to write home on.Its bodyweightx10 so I might work on moving the weight i can rep on the deadsx10.Bench dips were sweet...Hanging leg/knee raises again highlighted how weak my core is.That is all.

Remmy

non lifting day.

11:30ish-massive bowl of muesli with a liter of Milk.

2:30ish-3 fried eggs and a half liter of oj.

4:00ish-(supermacs)smokey bacon burger and large chips.


5:00ish-smokey bacon burger,larger chips,medium choclatte milkshake,medium milk,medium coke.

5 mile walk

7:00ish-2 fish oils.

8:00ish-2 fish oils

9:30ish-10inch spicy beef pizza,2 beers.

Remmy

First day free after a few tough exams.feel ready to destroy myself!Gym membership is up so its going to be me utilising a 50kg barbell and dumbell set for the time being.It sucks but it will do for the interim.My workouts will be in a kinda metcon fashion to get the most out of the light weight.

25kg barbell.as fast as possible
10 stifleg deads
10 barbell rows
10 military press
10 btn press
1 minute rest then;

25kg barbell lunges
25yardsx5-about 2 minutes rest in between each 25.

single arm db floor press
21kg dumbell
each hand x5
each hand x 10-core feels like it knows me.

2 more 25 yard lunges.

25kg barbell curls
10 repsx5
reverse curls 10 repsx3

I doubt he reads this but I have to thank Barry Oglesby for that vid he posted up.Lunges always felt weird but I widened my steps and they feel good now.


food today was good today but I fell in the latter part of the day down when I went to Dublin to catch the Munster match.


9:00;4 sausages, slices homemade bread,2 large glasses of water.

1:00;2x sirloin steak and 2 cups of veg.{boiled carrots,peas,sweetcorn from frozen.1 large glass of water.

5:00;{bugger}7inch pizza pepperoni,bbq chicken,bacon.bottle of deep river rock.

8:00;{bugger bugger}half a crappy hotdog with cheese.

11:00;1 glass of water,1 glass of milk.

2:00am;large bowl of muesli with milk and an apple
plan for tommorow and forseeable future;do something hard.

Remmy

Ok so Im 6:2 now and 205 pounds.I have never done much cardio ever because I was always very lean untill I made the effort to lift and eat allot but noticed I am getting very unfit so I tried this today;

10 thrusters{35kg barbell}10 burpees x3 without any rest.

time:10 minutes 20 seconds

God I am one unfit backstard!That nearly killed me and it was no weight at all.

Magic Eight Ball

Remmy wrote: »

That nearly killed me and it was no weight at all.

Burpee Deadlift FTW :pac:

Remmy

Magic Eight Ball wrote: »

Burpee Deadlift FTW :pac:

that sounds tough..must give it a go!



one giant set with 35kg barbell with no rest between exercises.

10 bent over rows
10 stiff leg deads
10 hang cleans
10 front squats
10 military presses
10 backsquats
10 behind the neck presses
10 good mornings

repeated twice.I rested for two minutes after the first giant set and then did it again.

My first set was 8 min 44.
my second set was 7 min 56.

tough tough.




















later on that evening

franley:21,15,9-1st time.=8minutes 32. fcuk..

Remmy

5 pullups~crap.

barbell curls

20kgx10
25kgx10
30kgx10

snatch grip rows
30kgx10x5

db swings-20kg bell.
1st set-10 each hand
2nd set-10 each hand
3rd set-10 each hand

upright rows-barbell.
15kgx20 reps
25kgx15 reps
30kgx12 reps
30kgx10 reps
35kgx10 reps

Remmy

chest n tri

bench
20kgx20
30kgx10
45kgx20

skullcrushers
15kgx15
25kgx10
35kgx3-nearly lived up to its name FCUK.
30kgx10
25kgx20

db flyes
7kgx20
12kgx10 x5sets-me likee.


bench dips bw 20,15,15.

Remmy

shoulders n traps

seated db press
12kgx10
17kgx10
17kgx10
17kgx10
17kgx10
17kgx10



one arm barbell snatch
bar + 15kg- 5 each arm
bar + 20kg- 5 each arm
bar + 25kg- 5 each arm


bent over rear laterels
7kg bells x 15
12kg bells x7

laterall side raises
7kg bells x 20
12kg bells x 20


later on that night while watching the international{btw kickass film}

pushups
10repsx5 sets

situps
10 repsx4 sets

Remmy

back n biceps

chinups
2,2,2,2,2


snatch grip Rows
20kgx10
30kgx10
40kgx10

regular grip
40kgx10
40kgx10
40kgx10
40kgx10


barbell curls
10kgx10
20kgx10
30kgx10
25kgx15


pinwheel curls
12kg bells-20 each arm
20kg bells-20 each arm-some body english


bent over dumbell rows
20kgx10
22.5kgx10
32kgx15 repsPR!woo


did this then my friend got a new car so I said I'd go in with him for spin.Was planning on doing 30 mins steady state on the treadmill but my body had other plans.


treadmill incline walk 5 mins warmup

50 dc broom disclocations

row 500m.time=2 mins16
row 500m.time=2 mins 7
row 500m.time=2 mins 8

took about 1min-rest in between each.


deadlifts
60kgx5
80kgx2
85kgx1
110kgx2
130kgx1
100kgx10rep pr

Remmy

squat. worked up to 80kgx5 .

military press
worked up to 50kg i think.

db bent over row.
40kg x10 x4

rowing
500m 1 min 55.~its a pr but sweet baby jesus.I went all out untill 300m then i just died and coudnt keep up the same speed.


First time in a squat rack.Its soo cool not having to clean and press it in and out of position!I have doms in my quads i have never had before.plus there was some absolute monsters inn the gym today.

plan for tommorow is chest and triceps.

Remmy

went to a crappy community gym filled with gaa heads and feck all weight.

db bench{slight incline}
worked up to 30kg bellsx5-heaviest bells in the gym nothing saying much is it.

some pushups off a medicine ball trying to be 'ard'.

rope tricep pushdowns
worked up to 45kg on the stack

overhead troponin pushdowns
worked up to 40-45kg

smith barbell shrugs
worked up to 100 kg x10

smith rack deads{pure gayness}
just wanted to do these to be a cnut and use all the weight off the smith machine rack which also is to be used for the bench press.WHAT THE FCUK?
150kgx10.

Remmy

Back to college.Did fcuk all training over the summer and got a bit fat. I should throw up some pictures of my gayness.meh...Time to get serious.so..

had less than 40 mins cause I had to catch the bus home


chest and tri

barbell bench
bar x a metric fcukton
40kg x 10
60kgx10
70kgx3:mad:pr3rd rep took about 7 seconds.:rolleyes:no spotters.

flat dumbell bench
22.5kg
8
7
5
5
5
5
5


incline dumbell flyes
16kgx10prCan you count flyes in pr's?:D
10.5kgx20


ez skull crushers
bar+20kg
15



ran out of time

kinda crappy.Im usually able to rep 30kg db's by 10 but the barbell bench must have taken a bit away from me.My pushing strength sucks ass for some reason dunno why.May just have too work harder at I guess.

Remmy

Just checked my weight .Im 194 pounds.frick.

Remmy

back/bi's

bent over barbell row
60kgx10
70kgx5
70kgx5
70kgx5
70kgx5
70kgx5

reverse grip bent over row
60kgx15

lat pulldown worked up to 110kgx10 and 150kgx5.150 was with straps.

cable row
100kgx15

alt dumbell curls
worked up to 18kgx7

pinwheel curls
20kg bellsx10

concentration curls
18kg x10x3

barbell curls
20kg+however much the barbell weighsx3


crosstrainerx5minsx30cals.

not bad.luurve barbell rows.Never tried the reverse grip before. damn they really torched my lats.

yay I finally know what IDIBISHDI means:cool:

Remmy

shoulders

warmup
btn push presses with just the bar x lots.

strict press
40kgx10
50kgx3
45kgx5
45kgx5
45kgx5

dumbell overhead press
20kgx8

high incline press
20kgx12

rear laterals and side laterals

plate side raises
10kgx10x3

5kgx20x3


barbell upright rows-30kg x20


God I hate training shoulders.They are so ****ing weak.Im gonna stay goin with the linear progression on the press.I reckon once I can manage 70kgx5x3 my shoulders are gonna look different.peace..

Remmy

Legs-uber machine gheyness

smith machine squats
40kgx10
60kgx10
80kgx5
100kgx5

Romanian deadlifts
40kgx10
60kgx10
80kgx10
100kgx5-straps on
100kgx5-no straps mixed grip kinda more speed deads.

leg extension
80kgx10
90kgx10
100kgx10
120kgx10


lying ham curl
40kg-10xeach leg
80kg-both legs
100kgx15

smith calf raises
40kgx15
60kgx20
80kgx20


arsein with oly lifts..gaze at hot girl on treadmill..finito.

Remmy

arms day-had to put this in after reading that thread.oh and upper back and shoulder stabilty.

bench
barx20
40kgx10
60kgx5
65kg5x3



kennelly extensions
15kgx10
19kgx10,5,5



bench dips
bwx10
bw+10kgx10
bw+20kgx10
bw+40kgx10



reverse grip tri extensions-great pump!40kgx10x2 sets


seated alt dumbell curls
10.5kgx10


standing alt dumbell curls
20kgx3x5-rawr


standing pinwheel curls
20kgx10
22.5kgx10 rawr



seated dumbell powercleans
IDIBISHDI
9kgx10
6kg-5,5,5,5,5


plate shrugs
25kg plates x 50


face pulls on latpulldown-major funnage.
50kgx25
80kgx10
100kgx10
120kgx10,10



good craic today.Not that anybody reads this crap but...... I AM GOING TO BENCH 100KG AT XMAS IF IT KILLS ME!!.That is all..

Remmy

'heavy'lol bench day

diesel crew muscle snatch
3x10-savage exercise!shoulders really felt warmed up and ready to go after this.

overhead shrugs oly bar
3x10

dumbell scap rows
10.5kgx3x10
14kgx3x10


bench 60kg 5x5



palms in flat db press
22.7kg
x10
x9
x8



incline db flyes
11kgx10
15kgx10

flat flyes
17kg bells
x5
x5



face pulls on lat pull down
50kgx20
90kgx15
110kgx10
130kgx10

inverted rows-chest not touched bar feet on box.
3x10-


steady state cardio for about 30 mins.reading up about beradi and g-flux so..

grand aul session.I looked up some scap stuff and tried some different things out.The 'muscle snatches' really feel awesome on my shoulders!I really improved my bench form.Kept cueing myself to tuck my elbows on the way down and flare on the way up.That plus scaps retracted +leg drive=these felt well handy.Also cause I was concious of lowering the bar slowly to tuck my elbows there was about a one second or more pause on each press.Grip was a finger width inside the rings.I'd say I have 80kgx1 in me easy if I use that kinda form.Im not gonna test my 1RP untill xmas though.

Remmy

Right, I had to finish off an assignment today so didnt get to hit the gym but Im gonna make up for it tommorow and hit shoulders/press and back and biceps.Should be a volume filled fun-fest.

I wanna hit the following tmr;

shoulder rehab
muscle snatch oly bar 5x10


50kg press 3x5
bent over row 70kg 5x5
clean pull 100kgx10 without straps.
barbell shrug with straps 120kgx10
kroc row 30kg x20 with straps-this is gonna be tough!
jm press-get a feel for it perhaps 40kg 5x10.
'cutler raises' 12kg 3x10
face pulls on lat pull 100kg 5x10.
standing alt curls 18kg 5x10

we shall see how I get on cant wait!

Remmy

training today:

press
50kg3x5-

bent over row
50kgx10
70kg5x5-felt strong.

clean pulls-meh didnt bother tbh.

barbell shrugs with straps-
100kgx10
120kgx10


kroc row restpaused with straps
31.5kg x20 -meh pretty easy.felt awesome on my upper back!!




jm press-cannot get my head around this.felt so alien


face pulls on lat pull down
100kg
5x10



standing alt curls
18kg 5x5.solid.



rowing felt great as did shrugs and presses.