big and strong simple as..

Remmy

bi's


barbell curls
30kgx10
40kgx10
50kgx5
40kgx10


alt dumbell curls
18kg bells 2 sets of 10.



hammer curls
18kg bells 1 set of 10.

Remmy

clean and press
bar x 10
40kgx5
50kgx5
60kgx2
70kg x catching it on my belt on the way up so turning it into a high pull.


dumbell bench
20kg bells x 10
27.3kg bells 2 sets of 5.


db rows
20kg bell x10
27.3kg bell x10
40.9kg bell x 75kg pr no straps.










good session.I had little to no time to do this so It was a bet rushed.Im gonna switch pendlays for db rows for a few weeks because I seeing to be topping out at 80kgx5.Im gonna start incorporating some energy systems work to my routines.Nothing major otherwise I wont keep it up.I'll start off with some barbell complexes or dumbell swings.

Remmy

Sumo deads
40kgx5
70kgx3
100kgx3
120kgx3pr.

dumbell swings
15kg bell 5x10

abs(incline situps)
5x10

barbell shrugs
100kg 5x10

facepulls
plate30 x10
plate35 x10
plate40 x10
plate45 x10
plate50 x10


neck curls
5kg plate
5 x 10


dumbell curls
16kg bells
5 x 10


1000 metre row-4 mins 43 seconds.

thoughts
This was good..It feels good to get my heart rate up again.Sumo deads felt really easy.Im a tall guy so you would think conv deads would suit me better but these just 'feel' right.It was my first time to do facepulls.I could really feel my rear delts being worked with them.

Nutrition wise Im 200 pounds now but im a bit softer than Id like to be(thats what she said;))So im going to cut back on the junk,and do a carb cutt offs and nine.That alone along with upping my heart rate a bit during weights sessions should lean me up a bit.Im a bit of a fiend for drinking s#itloads of milk before I go to bed so that probablly doesnt help.

Im also going to play around with getting alot of my daily calories pre and post workout.Im still not losing focus of getting brutally strong.Thats numero uno!!;)

Remmy

Kroc row:20kgx15,25kgx5,40.9kgx10





bench
bar x20
40kgx5
60kgx5
70kgx3
75kgx1
80kgx1
75kgx2
70kgx3
60kgx5



incline dumbell bench:20kg bells x 10,25kgx6

squat:40kgx5,60kgx5,80kgx5,80kgx5,80kgx5.

straight leg deads:40kgx5,60kgx5,80kgx5,90kgx5,100kgx5.all sets were double overhand except for this which was mixed.

10kg plate bends:50 reps.

dips:7,3=the most dips I ever did in a row:rolleyes:Their a pretty cool exercise.

tri pushdowns:plate30 x 30.

Rear delt raises:3x10.






Thoughts

-kroc's felt good but I think I will lower the weight a bit next time and shoot for more reps.
-It was probablly the best bench session I have had yet.I learned I take the bar out of the rack in a big arc so that makes me lose alot of tightness.I fixed that now.
-It is my first time to draw blood with deads.It feels good.I now have 2long scrapes on my shins:cool:
-Dip are class..
-now...I must go molest a foamroller!;)

Remmy

https://www.youtube.com/watch?v=h44LIiaZhHE

I havent been in the gym for nearly 2 monthsI lost a bit of weight over the christmasIm about 191 pounds now:rolleyes:First day back.Ima gonna pretend Im a powerlifter for a while mmmkay..


Today/didnt have much time so I did this...


Deadlift
40kgx5
70kgx3
90kgx3
110kgx3
120kgx1,1,1


incline situps
2 sets of 15.


seated incline curls
15kg restpaused to 15/20.















;Felt good!Im gonna rape the food and weights and see how strong I can get in the next few months..

Remmy

https://www.youtube.com/watch?v=A9XZds9hmXI

Bench
40kgx5,5
60kgx5
70kgx2
75kgx1,1.
80kgxnearly
70kgx3

tates
12kgx10
13kgx10,10

facepulls x 3 sets


Happy enough with that.I havent been gyming for nearly two months now so thought Id lose more than that off my bench.TIME TO EAT!

Remmy

Dumbell power cleans
3x10 sets


Barbell hack squats
40kgx5
60kgx5
80kgx5
100kgx2
80kgx5



Snatch grip deads
60kgx3
80kgx5


pendlays
60kgx5
70kgx5
80kgx5






Stability ball core work for about 20 minutes..plank on ball,single leg holds,reverse holds to neck bridges.

wytl diesel crew shoulder circuit with plates.




This is my attempt at a RE lower...

I have a few mini weight lifting goals I want to hit but the main goal is to put on a daycent bit of weight for Rugby in september-ish.Its something I have wanted to do for a while now and Im 20 now so I want to give it a decent stab before I get too old.With that in mind I want to put on as much weight as possible between now and then and bring my deadlift and bench + other lifts waay up.

Remmy

RE upper/Totally Catsh't session.

Pendlays
40kgx5,5
60kgx5

power cleans
60kgx3


Snatch grip dead
70kgx3
80kgx3
90kgx3
100kgx3


db bench
18kgx10
25kgx7

Barbell bench
40kgx10
60kgx5,5,5.

tates
11kgx10
15kgx10

rolling db extensiond
15kgx10
19kgx10I think thats a pr.Atleast one good thing out of the session:rolleyes:.

pushdowns

curls







Thoughts:That was absolute horsecrap....Felt so weak on the bench..The pre exausting didnt help either.My maximal strength doesnt seem to be that effected by the 2 month layoff but my repetition strenth is gone to the fcukin dogs.ALso my right outer pec where it attaches to the shoulder feels really weird when Im lowering the bar to my chest like its tight or something.

My technique is shocking on the bench.Cant get tight at all.

Remmy

ME upper

Close grip incline smith bench
40kgx5,5
60kgx3
70kgx2
75kgx2,2,1.


Rolling db extensions
17kgx10,10,10


side raises
10.5kgx10,10,10


barbell rows
50kgx10
60kgx10,10


smith Shrugs
70kgx10
100kgx10,10,10.


Chocolate milk x 1..



Splendid.

Remmy

Deadlift
hook grip
40kgx5
60kgx2
90kgx2
mixed grip
110kgx2
130kgxcouldnt break it off the floor.
110kgx3

dumbell stiff legs
19kg 3x10


back extensions
3x10


weighted situps
3x10









Deadlift needs to be fixed form feels good.The reps are really quick once I get it past my knees but sometimes I just cant pull it off the floor.Im gonna loolk up lifts that adress this.I also suspect partof the problem is that I dont pull for long if the bar doesnt immediatly leave the floor.work to be done.

Remmy

RE upper

45kg bench x 25,10,10.

rolling db extensions
16kgx10,10.


ez floor extensions
bar+10kgx10
bar+20kgx8


lat pulldowns
4 sets of 12


bradford press
3 sets of 10 with 30kg


hammer curls
15kgx10,10,10.

Remmy

DE lower

sumo deadlift 60kg 8x3


assistance

goodmornings
40kg 3x10


weighted back extensions
4x10 +10kg


ab pulldowns
x 4 sets


leg press
4x20

Remmy

Monday:DC day 1 of week 1....24 countdown noise...

Chest;Low incline smith bench 70kg...7,4,3.

Shoulders;seated db press 20kg bells...10,5,4.

Triceps;ez bar +10kg dead stop extensions...20,15,15.

back width;close grip pulldowns plate120...8,8,4.

back thickness;deadlift...120kgx5 then 100kgx10.



...I'll post thoughts later on today when I get time..










Ok...

Smith bench;went good.weight will stay the same next time and I'll shoot for more reps

db press;went well.Ill move up to the 22.5kg bells next time and see what my reps look like then.

ez extensions;done off a bench dead stoped.waay too light ill move up by 10kg next time.

close grip pulldowns;meh not sure yet.these were done with an overhand grip.

deadlift;weight should prob stay the same and ill hit for more reps next time.I also didnt leave myself enough time between the sets and I was gassed half way through the second set.

Remmy

This is what my first blast looks like..

1A
Low incline smith bench (12-15 rp)
Seated db press (15-20 rp)
ez bar dead stop skulls (15-20 rp)
close grip pulldowns (15-20 rp)
Deadlift (4-6, 10-12 ss)



1B
preacher curls (15-20rp)
pinwheel curls (12-20rp)
leg press calf raises
leg curls (15-20rp)
Front squat (6-8, 10-12, WM)



2A
flat db press (15-20 rp)
sm shoulder press (15-20 rp)
reverse grip bench (15-20 rp)
Rack chins (15-20 rp)
Rack deads (6-8 SS, 10-12 SS)



2B
Barbell curl (16-20 rp)
rope hammer curls (15-20 rp)
Standing calf raise
Back squats (6-8, 10-12, WM, SS)
SLDL (12-15 SS)



3A
Inc. DB Press (15-20 RP)
Standing barbell press (15-20 RP)
Close-Grip SM Press (15-20 RP)
Wide grip pulldowns (15-20 RP)
Bent-Over Barbell Rows (Overhand) (6-8, 10-12 SS)



3B

Alt DB Curls (seated) (15-20 RP)
hammer curls (15-20 RP)
toe press calf press
leg curls (15-20 rp)
Back squats (6-8, 10-12 SS then 50 rep wm on leg press)

Remmy

1B
Preacher curls
ez bar+20kgx12,2,3...17rp

Pinwheel curls
22.5kg bellsx10,5,4...19rp

calf press-14 sec negative...

leg curls
plate80x12,10,5...27rp

Heres where it gets ****ed up.I wanted to do front squats but my core was sucky so I moved to back squats halfway through...kinda fcuked my numbers up a bit.


front squats
40kgx10
70kgx5

Back squat
80kgx5
90kgx3

wm
60kgx20

Remmy

this was on friday.

2a
flat db press 22.5kgx12,6,4=22rp
Sm military press 60kgx5,4,7=16rp...didnt set mysel enough under the bar till the last set.it missed with my reps in future.
reverse grip bench 60kgx10,5,4=19rp.
rack chins=bwx20...aw sh#t coudnt figure out how to add a dumbell untill after.
rack pulls 160kgx5,5 then 130kgx10

Remmy

2b
barbell curl-ez bar+20kg=14,5,4.
rope hammer curls-plate15x12,6,5.
standing calf raises-40kx5,60kgx5,80kgx5=one continous set slow stretch.
squats-100kgx5,70kgx10
sldl-100kgx12



went class.Everything was basically one big giant with fcuk all rest cause I only had 30 mins to workout.Well pissed with the sldl-way more in the tank but I forgot my chalk and straps and my hands were really sweaty so the bar kept sliding out of my hands.

Some pump off the ezbar curls+the rope hammer curls.GTL..

Remmy

class..I have to do my friday workout on thursday instead cause ill be away friday.I thought for a sec it was a widowmaker on both days phew..

I know its not recomended but I'll eat as much as I can power through em.

Remmy

pretty crap session..
inc db press
22.5kg db'sx8,6,4.
standing db press 20kg db'sx6,4,3
close grip smith bench 60kgx7,5,5.
bent over db rows-22.5kgx6,27kgx6,31kgx6,25kgx12.

Remmy

seated alt db curls-16kg db's...9,6,3=18rp.
hammer curls-14kg db's..10,6,5=21rp.
calf press-plate 100x20
leg curls-plate 100x12,5,4=21rp.
squats-110kgx4...70kgx12
legpress wm-plate 100x50.

daycent enough.

Remmy

low incline smith bench-70kgx5,3,3.
seated db press-22.5kgx3,4.
deadlift-100kgx3,120kgx2,130kgx1,110kgx5.

I could come up with all sorts of reasons on why I didnt beat my numbers but tbh I just wasnt arsed today.

Remmy

seated db curls 15kgx10,17kgx10,20kgx7,5,3.
pinwheels 20kgx10,22.5kgx7
db flat bench 20kgx10,22.5kgx7,25x7,27x4,3,
db rows 25kgx10,27x10,34x10
lat raises 3 sets of 10 with way too liight set of dbs
shrugs 25kg plates x25,25,25,25.-little rest in between.

along with the usual trap pump from the shrugs I also got a neck pump..strange..


I've had a migraine and loud ringing in my ears nonstop for the past week.Its driving me mental.should prob get it checked out by now.

mickman

you have gone from squatting 40 kg to 110 kg in over a year? is that correct ??? if so, thats not good man

itsallaboutheL

mickman wrote: »

you have gone from squatting 40 kg to 110 kg in over a year? is that correct ??? if so, thats not good man

Why not?

mickman

itsallaboutheL wrote: »

Why not?

cos the poster wants to build strength and muscle. thats done by lower reps and increased weights, not my high reps and stationary weights.

he should have been going up at least 5kg per week in weight

mickman

the poster also spent TWO years doing the stronglift template with a 50kg set, this was a waste of two years

Remmy

huh Im lost?

itsallaboutheL

Remmy wrote: »

huh Im lost?

He's saying you suck.

Remmy

itsallaboutheL wrote: »

He's saying you suck.

Ha.Actually now I know why my arms aren't swole enough.my squats crap:o

itsallaboutheL

Remmy wrote: »

Ha.Actually now I know why my arms aren't swole enough.my squats crap:o

Doesn't help in the slightest.

You should curl more and squat less.