Don't let the coward in your head, control the badass in your heart

COH

Incline Bench
60,80,100kg x12
120kg x10

Bench
60,100kg x10
140kg x5
170kg x1... slightly assisted :mad: ... spotter passed the bar out early thats my excuse and I'm sticking to it

Incline DB Press
55s (3x8)

Deadlift
60kg x5
80kg x5
100kg x5
120kg x3
140kg x3
150kg x1
160kg x1
180kg x1
200kg x1

Barbell Row
60kg (10x10)

CGB
60,80,100kg x5
120kg x6


Pressing feels solid as hell. Shoulder/elbow issues have calmed down almost completely since taking a break from squatting. Everything today was done wearing light elbow sleeves to keep things tight and warm. Lower back injury is recovering nicely so deadlifting today was comfortable enough. Could have pushed it to ~220ish but dont want to risk anything. Might switch to the trap bar for a while now

Maars

I thought you said you were nowhere near 200kg on DL at the moment? It looked fairly effortless from where I was standing. Back problems my hole.

COH

Maars wrote: »

I thought you said you were nowhere near 200kg on DL at the moment? It looked fairly effortless from where I was standing. Back problems my hole.

Didn't think I was to be honest.. only managed 140kg x1 last week like. I certainly felt my lower back on the 200 today, it came up fine but probably looked easier than it felt

COH

Single leg extension
(5x12)

Single Hamstring curl
(5x12)

Hamstring Curl
Pin 6,10,14,16 x10

Trap Bar Deadlift
75,125,155kg x8

Leg Extension
Stack (3x12)

Leg Press.. narrow stance
2,4,6,8,10,12,14,16,18,20 x20.. stress

Squats
60,80,100,120kg x8

Lunges
25,25,45kg x10 each leg

Front Squats superset with Leg extension
(60kg/stack x12) x3

Seated calf Press
(Stack x20) x5

itsallaboutheL

I would like to point out that i have relinquished all coaching responsibilities for the poster heretofore know as COH, forthwith to be refered to as PrinceCharming the Fluffmaster of Sausageland.

COH

itsallaboutheL wrote: »

I would like to point out that i have relinquished all coaching responsibilities for the poster heretofore know as COH, forthwith to be refered to as PrinceCharming the Fluffmaster of Sausageland.

Tell it to my quad pump... d*ckhead

Hanley

COH wrote: »

Tell it to my cock pump... d*ckhead

FYP.

COH

DB Mil Press
20,25,30s x12
35s x12,12,10

Lat Raise
10,12,5,15s x10
17.5s x8

Upright Row.. 2nd stupidest exercise ever
45kg (3x10)

BTNP... Stupidest exercise ever. I have no shoulder flexibility for this sh*t and it hurts my back
50kg (3x10)

Cable Pressdown
>stack x20

Skulls/CGB
30,40,50kg x10

OH DB Extension
10,12.5,15s x10

Dips
BW (3x failure)

Barbell Shrugs
60,100,130kg x12
160kg x failure

DB Shrugs
50s x12,12, failure

COH

Lat Pulldown
Pin 3,6,9,12 x10

Barbell Row
60,70,80,90,100kg x10

Rack Pull (High.)
60,100,140,180,220kg x8

Chest Supported Row
20,40,60 x10

Hammer Curls/Cable Curls
(5x10)

Reverse Fly/Facepulls
(3x10)

Reverse Grip Pulldown
Pin 4,6,8,10 x10

COH

Incline bench
60,80,100,120kg x8

Flat Bench
60,100,120kg x5
140,160kg x1

Flat DB Press
35,45,55s x8


Lightning fast session.

the drifter

COH wrote: »

Incline bench
60,80,100,120kg x8

Flat Bench
60,100,120kg x5
140,160kg x1

Flat DB Press
35,45,55s x8


Lightning fast session.

oh look at me...i can do chest exercises...fancy p*ick

COH

Leg Press (narrow stance)
40,80,120,160,200kg x20
250,300,350,400kg x12
440kg x10
480kg x12

Single Leg Hamstring curl
Pin 3,4,5,6 x10

Squats (wide stance)
70,100,120kg x10
140kg x12

Lunges
30kg 3x10 each leg

Hamstring Curl
Pin 10,12,14,16 x10

Front Squat super set with Leg Extension
60kg/Stack (3x10)

Seated Calf Press
Stack (3x20) + dropset


Done in 50minutes.. already starting to cramp up. The next few days are gonna be f*cking horrible. The Dilemma is sh*t by the way.. nobody should ever see it. If I ever meet Vince Vaughan I'm gonna punch him in the god damn face for disappointing me so badly. Maybe I'll get Hanley to do it for me actually now that his fists are registered weapons

Magic Eight Ball

COH wrote: »

The Dilemma is sh*t by the way.. nobody should ever see it. If I ever meet Vince Vaughan I'm gonna punch him in the god damn face for disappointing me so badly.

You'd think the fatter he gets the funnier he'd become.
Sadly not the case.

COH

Volumetastic retard session

Flat DB Press
15,20,25,30,35,42.5,47.5s x20
55s x16

Bench
60,80,100,120kg x12

Incline
60,80,100kg x12

Dips
BW (3 xFailure)

Cable Flys (Awwwwwwww Yeaaaaaaaaaaah)
(5x12)




Wasnt thrilled with training on sunday.. so did it again today. Smart? no. Awesome? not really. Full swole bra? Hells yeah

COH

Arms day.. aka pilgrammage to the Broly land


EZ Bar Curls
DB Curls
Cable Curls
Straight Bar Curls
Hammercurls

CGB
Skullcrushers
Cable Pressdowns
OH DB Extension
Rope Extension





Sh*t.... I forgot to do 21s.

COH

Pull Ups
BW (3 xFailure)

Barbell Row
60,80,100,120,120 x10

Lat Pulldown
Pin 6,8,10,12 x10
*drop set*
Pin 8,4 x10

Seated Cable Row
100,140,180,220lbs x10

DB Row
40,50,50,50kg x10
*drop set*
40>30>22.5kg x10

Deadlift
60kg x5
100kg x3
140kg x1
180kg wasn't happening so went home, depressing ****. Really need to get some physio. Good session all the same. I'll just have to officially quit the fun exercises until I'm fixed. Should be focking huge by then, so its all good

COH

DB Mil Press
7.5,12.5,17.5,22.5,27.5,32.5s x12
37.5s x12
37.5s x12
37.5s x12
*drop set*
25s x10 > 15s x12

Lat Raise
7.5,10,12.5s x12

BTNP
40,45,50kg x8

Upright Row
25,35,45kg x10

Cable Pressdown > stack/Dips > BW +20kg
(3x12)

Barbell Shrugs >170kg/DB shrugs >62.5s
(4x12)

COH

Deadlift
60kg 5x10
80kg x8
100kg x6
120kg x5
140kg x2
160,180,200kg x1
220x fail.. pathetic!

Rack pull below knee
60,100,140,180kg x10

itsallaboutheL

Needs Moar Suit.

COH

Pec Dec (I hate not pressing chest exercises)
Pin 5,8,12 x12
Pin 15 x10
*drop set*
12>8>6 x 10 (that was actually really f*cking sore)

Incline Bench
60,80,100kg x10
120kg x8
*drop set*
80kg x8 paused
*drop set*
60kg x6 dead stop.. pain

Incline Flys (I hate flys)
17.5,25kg x10

Bench (paused, index finger on rings)
100kg x12,10
80kg x15
*20secs rest*
80kg x 10
*20secs rest*
80kg x6

Cable Xover
40,60,80lbs x12

High Cable Curl
(4x10)

Incline DB Curl
12.5,15,17.5s x amrap

EZ Bar Curl
27.5,37.5kg x 10

COH

Leg curl/leg extension
(5x12)

Leg Press
> 500kg x a few

Squats
>160kg x1

Deadlift
140kg (2x8)

Front Squats
>80kg x5


Fleh. F*cking man flu

COH

Full swelling the meat necklace

DB Mil Press
12.5,15,17.5,22.5,27.5,35s x10
42.5s x8
42.5s x7
*drop set*
32.5s x6
*drop set*
22.5s x8

Lat Raise
10,12,5,15,17.5s x10

Upright row
25,35,45,55kg x10

BTNP
20,40,50kg x10
60kg x8

Cable Pressdown
Stack (3x15)

Skulls ss CGB
45,55kg x10

OH DB Extension
12.5,15,17.5,20kg x10

Barbell Shrugs
70,120,160,200kg x10


Decent session, many many many stimulants taken pre workout so not expecting any sleep tonight. Gym was wedged because of some boxing conditioning training going on on the track, pain in the swiss but what can ya do. VIS VIRES was in again wrecking the place :pac: Every week I hate him just a little bit more

COH

They see me swollin, they hatin....

EZ Bar Curl ss Skullscrushers
25,35,45,55kg x12

Incline Curls ss OH DB extension
12.5,15,17.5,17.5s x12

DB Curl ss Cable Pressdown
15,17.5,20s/Stack (5x12)

Cable Curl ss Rope Extension
(5x12)

Dips ss Preacher curls
(2x20)



Got physio at last, doesn't look like its a disc issue which is good. Was nicely out of alignment, my SI joint is a fan of the same sex, and my glutes were all f*cked up. Various other issues associated with all that too. Booked in for a chiropractor witch doctor for some voodoo early next month too. 4 sessions for 39 blips isn't bad. Was doing the prescribed prehab/rehab stuff anyway, so hopefully will be back deadlifting sometime in the nearish future. Being out pulled by Henners is just depressing.. I called the samaritans about it, but they said 'hey at least your not actually Henners', a bit of perspective is a beautiful thing

brianthebard

you have the best updates. And 4 sessions for 40 wtih a chiro is dead cheap.

itsallaboutheL

brianthebard wrote: »

you have the best updates. And 4 sessions for 40 wtih a chiro is dead cheap.

QFT

COH

Lat pulldown/seated row/chest supported row
5x10

Chins
3x failure

Db row
3x10 +drop set

Reverse grip pulldowns/barbell row
4x 10

Sweating out vodka after a late one last night watching 126

itsallaboutheL

I found your YouTube Channel..

https://www.youtube.com/watch?v=JIk7zaeN8MQ

https://www.youtube.com/watch?v=OEXNUpKqB-8

COH

Pec-deck Pin 4 x20,16,12,8
Band pull-aparts x10,10,10
Band thing-a-me-jobs x10,10,10

Incline Bench
60,80,100,120kg x8
130kg x6
*drop set*
100kg x8
*drop set*
60kg x8

Incline Flys
15,17.5,20s x10

Bench (wide grip index finger on rings,dead stop)
100kg x10
*20secs rest*
100kg x7
*20secs rest*
100kg x4

Pec-Deck
Pin 7,10,14 x12

EZ Bar Curls
45kg x15>12>10

Strict Cable Curls
80lbs x12
100lbs x10
120lbs x8

COH

*warm up*
Unilateral Leg Extension/Hamstring Curl
(5x12)
A load of sh*t with bands
A load of stretching
Some other sh*t

Leg Press
a million sets (10 I think?) up to 520kg x25
Coulnt fit any more onto the leg press

Squats
60,100,140kg x5
180kg x8

DB Lunges
12.5,17.5,22.5s x12 each leg

Calf Press
Stack (5x12)

Hamstring Curl
Pin 10,13,15x10
Pin 18 x6

Leg Extension
Stack
(4x20)

COH

Warm up - walked to the gym slightly faster than usual.. in the zone
Some stuff with bands, well an inner tube to be precise.
Standing DB Press - 5-25s x12

DB mil press
30s x12
35s x18
*20secs rest*
35s x7
*20secs rest*
35s x3+1

Lat raise
10,12.5,15s x10

Upright row
30kg x30

BTNP
20,30,40,50,62.5kg x8

Cable pressdown/oh DB extension
(4x12)

Barbell shrug
60,100,140kg x12
180kg x10
*drop set*
140kg x10
*drop set*
100kg x10
*drop set*
60kg x10


My legs are in bits from yesterday. If anyone has seen billy connolys sketch about how you know your old when you make that screaming noise bending over to pick stuff up.. well that's me at the moment. More acpuncture tomorrow morning then headin off quad biking for the weekend