Off we go then

Oisinjm

Parsley wrote: »

as in your thighs and calfs are 90 degress to each other? sounds like a half squat to me... your thigh should be parallel to the floor for a full squat.

Sorry Im a retard when it comes to maths, angles etc. Thats what I meant. I'm 95% confident that my squat form isn't something to be worried about. The deadlift on the otherhand... I wouldn't really know at all. I'd say my form on it is God awful. I did my best to try sort it out today, but I'm really not sure.

Parsley

http://www.idfpa.plus.com/Referees2007.pdf

sher have a read of that to make sure it's all kosher

Oisinjm

Bench Press
67.5 x8
67.5 x6
50 x12

Cable Crossovers
12.5 each hand x10
12.5 x7

Incline DB Press
22.5kg x10
22.5kg x7
22.5kg x5

Incline DB Flyes
15kg x10
15kg x8

Shoulder Press
15kg x10
15kg x6
15kg x6

Front Raises
15kg x10
15kg x8
10kg x12

Shrugs
80kg x12
80kg x10
80kg x10

Oisinjm

Exam time, been studying like nothing else, hasnt left much time for gym. Squeezed a small home workout in today.

Wide Grip Pullups Supersetted With Pushups
30 second break inbetween
Set 1: 6wgpu 20Pushups
Set 2: 5wgpu 20Pushups
Set 3: 5wgpu 12Pushups
Set 4: 5wgpu 14Pushups

Concentration Curls
10kg x20
10kg x20
10kg x20

Curls
10kg x15
10kg x15


I have zero equipment and just did it so I don't feel too guilty. Meh

Oisinjm

Squats
40 x10
60 x10
90 x10
100 x10
100 x8
100 x6
60 x12

deadlift
Sorted this out I think, felt much better, could have upped the weight more
60 x10
90 x10
90 x8

Calf Raises
100 x12
100 x10
100 x8

Pullups
BW+12.5 x8
BW+12.5 x6
BW+12.5 x4

Could have done more but was sore from yesterday.

Seated Rows
47.5 x10
47.5 x8

db rows
27.5 x10
27.5 x8

Oisinjm

Bench Press
Bar x10
40kg x10
60kg x5
70kg x10
70kg x6
70kg x4
70kg x4

Incline DB Press
25 x8
22.5 x8
22.5 x6

Cable Crossovers
12.5 x10
12.5 x8

Incline DB Flyes
17.5 x10
17.5 x7

Shoulder Press
15 x8
15 x7

Front Raises
10 x20
10 x20

Shrugs
100 x10
90 x10
90 x8

Oisinjm

Squats
30kg x10
60kg x10
90kg x5
100kg x8
100kg x8
100kg x8

Deadlift
60 x10
90 x10
90 x8

Hyperextensions
BW +20kg x12
BW +20kg x10

EDIT: forgot pullups

Pullups
BW +15kg x8
x6
x4

Spent 4 hours playing football on the astro yesterday, I'm pretty impressed with what I just achieved there ha

Oisinjm

Keep forgetting to update this.

Bench Press
Bar x10
40kg x10
50kg x10
60kg x5
70kg x8
70kg x6
60 x10

Incline DB Press
20 x10
20 x8
20 x6

Cable Crossovers
12.5 x10
12.5 x8

Push Press
17.5 x8
17.5 x8

Lateral Raises - first time I've done these in 6 months, delighted. No pain.
6kg x10
6kg x10
6kg x10

weak as **** but glad to be able to do that movement again

Front Raises
8kg x10
8kg x10
8kg x10

Oisinjm

Squats
Bar x10
40 x10
70 x5
80 x5
100 x10
100 x8
100 x6
60 x12

Deadlift
60 x10
90 x10
95 x10
95 x8

Calf Raises
90 x12
90 x10
90 x12

Pullups
BW +15kg x8
BW +15kg x6
BW +15kg x5

DB Rows
27.5 x10
27.5 x7

Seated Rows
47.5 x8
47.5 x6
47.5 x4

Oisinjm

Bench Press
Bar x10
40 x8
60 x8
70 x9
70 x8
70 x5

Incline DB Press
22.5 x5
20 x8
20 x7

Cable Crossover
12.5 x10
12.5 x7

DB Push Press
17.5 x9
17.5 x7

Lateral Raises Supersetted with Front Raises
8kg x10 LR
8kg x10 FR
8kg x10 LR
8kg x10 FR

10kg x10 FR

Shrugs
90kg x12
90kg x10

5 minutes pushing hard on Cross Trainer

Oisinjm

Skull Crushers
27.5kg x12
x10
x10

Close Grip Bench
57.5kg x8
57.5 x6
55 x8

Tricep Pushdown
22.5 x10
stopped here, loads of pain in elbows. anybody know whats up here?

Rope Pulldown
Just supplemented this in here instead of the previous. No pain in elbows for this one.

Standing EZ bar curls
35kg x12
x10
x10

DB Preacher Curls
12.5kg x12
x10
x10

Hammer Curls
10kg x40
x40


Gaelic Match later for cardio

Oisinjm

Squats
Bar x10
40 x10
60 x10
80 x5
100 x10
100 x8
100 x6

Deadlifts
60 x10
100 x1
100 x8
100 x6

Calf Raises
90 x12
90 x10

Pullups
BW +15kg x8
x6
x4

Hyperextensions
BW +20kg x10
x8


Felt good to finally get 100 on the deadlift, I reckon I could have pushed 110 and got a good few reps out on it. Definitely didn't push myself as hard as I could have for that x6 set. Kicking myself now. Oh yeah and does anyone have any help for the elbow pain on my arm day? Mainly when doing triceps?

Oisinjm

Gaelic Match yesterday, managed to do something pretty bad to my knee, so no squatting for the next while. I also split my chin open and my head is melted. Definitely no heavy weights for the next few days.

Pics or GTFO