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

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    #62
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    COH wrote: »
    Bench
    60,80,100kg x10
    120kg x8,10-12 cant remember [supposed to be 113kg 2x8]
    bench 180kg. stop being a fag about it.


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    #63
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    cardio,shoot me wrote: »
    bench 180kg. stop being a fag about it.


    I agree.

    And stop pretending to do a program!


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    #64
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    I'll post up my diet and do starting strength instead


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    #65
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    COH wrote: »
    I'll post up my diet and do starting strength instead

    i'll join you.


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    #66
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Cardio's trying to be nice... he just has a weird way of motivating people :)


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    #67
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    well he has no excuse not to do it, hes all power fat.


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    #68
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    COH wrote: »
    I'll post up my diet and do starting strength instead
    you're breaking at the knees, lower the weight man, its too heavy . activate your core etc.


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    #69
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Back squat
    60kg... a few sets to warm up listening to Cardio yap on forever about crap

    Front Squats (oly grip)
    60kg x5
    [cardio left... good times, that enormous child really likes to talk]
    70,80kg x3
    90,100,110,120,130,140,150kg x1

    Front squats (x grip, because my wrists gave up, and bare foot, because squatting in shox is retarded)
    150,160kg x1
    170kg x1... could have been deeper, but decent
    180kg x1... could have been deeper, but not as bad as I expected it to be.
    180kg x dumped the bar forwards
    180kg x gay attempt.. sort of squatted about 8 inches, gave up and racked it. Got p*ssed off so went straight into regular squats

    Angry squats
    180kg x13
    140kg x12
    100kg front squat x5, back squat x5

    Pull ups
    4 sets 8 reps dif grips

    Leg extension
    stack x20,20

    Hamstring curl
    Pin 12,16 x8


    Not sure what I did to my elbow on the pull ups but cant straighten my right arm at all now. Ah well. Happy with the front squats, thanks to Mike Cravez for the spotting. He has a better idea what that first rep on the 180 looked like. I really wish I had the flexibility to use the oly grip on the heavier weights.. Also need to get it done faster, exhaling after taking the bar out of the rack means losing alot of tension and its pretty hard to get another belly full of air at that stage.


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    #70
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    the receeding hairline affected your depth.


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    #71
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    cardio,shoot me wrote: »
    the receeding hairline affected your depth.

    It makes me much more aerodynamic when I'm scoring yore aul'one wuh wuh wuh.

    But in all seriousness, your words cardio... sometimes they hurt


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    #72
    VIS VIRES
    Registered Users Posts: 681 ✭✭✭VIS VIRES


    Nice work on the squats man..


    COH wrote: »
    It makes me much more aerodynamic when I'm scoring yore aul'one wuh wuh wuh.

    But in all seriousness, your words cardio... sometimes they hurt


    LOL


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    #73
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench
    60,80kg x10
    105kg (2x10)

    Deadlift
    60,100kg x5
    140kg x3
    180kg x1
    230kg x1,1,1
    200kg x10

    Dips
    bw x5
    +20kg x5
    +40kg x5


    Still hungover from tuesday night... Expected today to be a grind but the bench felt like a warm up. Deadlifting felt solid too. Could have knocked out another few reps on the 200 but dont want to fatigue the lower back for a while. 10reps is a 2rep PR on it anyway. wanted to go alot heavier on dips but my elbow started acting up so just went home at that stage.


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    #74
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    DB shoulder press
    20,25,30,35kg dbs x6

    Push Press
    60,70,80,90,100kg x1

    Front squats
    60,80,100,120kg x3
    100kg x5

    Close grip bench
    60,100kg x5
    140kg x1

    Barbell row
    60,100,140,180kg x8


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    #75
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench
    70,90,100kg x10
    130kg (2x8)

    Deadlift
    60,100kg x5
    140kg x3
    190kg (5x5)

    Close Grip Bench
    120kg (2x8)

    DB Row
    70kg (2x15) each side

    Incline Bench
    100kg (2x8), 1 x10


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    #76
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Got bored in work so did an impromptu arms session.

    D-ring Cable Pressdown/D-ring cable-curl
    EZ bar curl/skullcrusher
    Hammer curls/over head extension
    Preacher curl/light close grip bench
    Low cable curl/Cable pressdown


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    #77
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    COH wrote: »
    Got bored in work

    Shocker:pac:


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    #78
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Squats - No belt, wraps, straps or any other fancy sh1te

    60,80,100,120kg x5
    140kg x3
    160kg x1
    180kg x1
    200kg x1
    220kg x1
    240kg x1 A bit more depth required here

    They're all PRs.. I havent squatted anything over 140ish without a belt basically ever.

    Front squats
    60,100,120kg x3

    Lunges
    20,40,60kg x12

    Cheers for the spotting Mr Cravez!


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    #79
    Cravez
    Registered Users Posts: 3,031 ✭✭✭Cravez


    No probs and savage squattin man. The 240 is just a shy away of being parallel


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    #80
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench
    60,80kg x10
    95kg (2x10)

    Deadlift
    60,100kg x5
    140kg x3
    180,205kg x1
    230kg x6 (PR)

    Flys
    10kg dbs (3x10)


    Felt sore as hell after yesterdays squatting so wasnt expecting much from todays deadlifting. The 230 set was supposed to be 3 doubles, pleasantly surprised by how that went. Cheers Mr Eight Ball for the spot on the bench


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    #81
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    DB mil press
    20,25,30,35,42.5kg bells x8

    Push Press
    40,50,60,70,80,90,100kg x1

    Lat raise
    10,12.5,15,17.5,20s x6

    Face Pull
    >stack x12


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    #82
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    230 x 6, noice, 300 next week then


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    #83
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    cardio,shoot me wrote: »
    230 x 6, noice, 300 next week then

    Not until 2011 at some stage :D


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    #84
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Box Squat
    60,100,140kg x5
    160,180,200kg x3
    220kg x1

    Rack Pull
    70,120,170,220kg x3

    Hammercurl/Lat PD/EZ Bar curl
    (3x8-10)



    Just arsing about really


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    #85
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench
    60,80,100,120kg x5
    135kg (2x5)

    Close Grip Bench
    115kg (2x5)

    Deadlift
    195kg (4x4)

    Incline Bench
    105kg x15


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    #86
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Front squats
    60,70,80kg x5
    80,100kg x3
    120,130kg x1
    140kg x5

    Walking lunges
    60,70kg x8 each leg
    was going to go heavier but groin felt tight

    Unliateral leg extension/Seated calf press
    (4x10)


    Taking a break this week from anything that involves pressing, my shoulder rotating, or my arm bending.


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    #87
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Deadlift
    60,100kg x5
    140kg x3
    180,220kg x1
    245kg x1,1,1

    Rack pull
    70,120,170,220,240kg x3

    Db shrugs
    35,45,55,70s x12

    Hamstring curl
    (5x8)


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    #88
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Just to prove that I have a complete inability to let my body rest....


    Bench
    60,80,100kg x10
    120kg x13 last rep assisted
    120kg x12 same
    120kg x11 same
    120kg x10 same

    Cable Pressdown
    Stack x12,12,12

    Flys
    10,15,20s x10


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    #89
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Continuing the absolute fail of a deload....

    DM Mil press
    15,20,25,30,35s x12

    Lat raise/reverse fly
    5,7.5,10,12.5,15s x10

    Plate loaded Lat pulldown thing
    25,45,65kg each side x8

    Seated plate loaded row (unilateral)
    25,35,50kg each side x8

    Plate loaded mil press
    25,45,55kg each side x12

    Reverse Grip pulldown/low cable row
    (4x10)


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    #90
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    When in doubt,.. do another leg session

    Front squats
    60kg x8,8,8
    100kg x5
    120kg x3
    140kg x2
    160kg x1

    Walking Lunges
    60kg x8 each leg x2
    70kg x8 each leg
    80kg x8 each leg

    Box squats [Sumo stance... middle box]
    60,100,140,180kg x6
    220kg x10

    Leg Extension
    Stack x20,20,20

    Seated Calf Press
    Stack x20,20,20


    Front squats felt horrible.. was just killing my shoulders holding the bar. Lunges were great.. I'd love to say I snatched the bar up, but they were more like power front raises. 80kg is the heaviest I've gone on these. 90kg next week maybe. Not sure where the top set on the box squats came from.. last time I did 220 I did 1rep, the most Ive done before is 220x5 I think.


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    #91
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench
    60,100kg x5
    130kg (2x5)

    Close Grip
    115kg (2x5)

    Incline
    105kg (2x5)

    Deadlift
    60,100kg x5
    140kg x3
    180kg x1
    200kg x4,4,4
    200kg x12 (PR)



    So so hungover.. FML


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