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

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    #212
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    COH wrote: »
    Hardcordio

    50mins x/trainer

    In the f*cking zone

    Did some abs too to complete the circle of lame. Better than a rest day I guess. Now, to watch the E channel and do something about those pesky grass stains

    Suga, you not trying to get rid a' yo black woman ass?

    Say it ain't so..


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    #213
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    itsallaboutheL wrote: »
    Suga, you not trying to get rid a' yo black woman ass?

    Say it ain't so..

    Glutes of doom will remain as they are... I know ya like em ;)


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    #214
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Single Leg curl
    Pin 2,4,6,8 x12

    SLDL
    40,70,100kg x10

    Hamstring Curl
    Pin 12,15,15 x10

    Leg Extension
    Pin 4,8,12 x30

    Leg Press
    40kg x20
    80kg x20
    120kg x20
    160kg x20
    200,280,320kg x10
    400kg x26.. FML

    Squats (Ridiculously narrow stance.. do not like)
    60,80,100,120,140kg x10

    Lunges
    25,30,35kg x10 each leg

    Paused Front Squats superset Leg Extension
    50kg/Pin10 x10
    70kg/Pin12 x10
    80kg/Pin15 x10
    90kg/Pin15 x10

    Seated calves
    Stack (5x20)


    Training with Tommy and Frank. Narrow stance slow squats suck, as do paused front squat supersets. Anything after heavy leg pressing is basically painful. Actually, anything with pre-exhausted hamstrings sucks but a managable session all in all. Hoping the lads go heavier next week (famous last words)


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    #215
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    Training with Tommy and Frank.

    No f*cking fair!!


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    #216
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    1 arm Cable Preacher-curl
    Cable Preacher-curl
    DB Curl
    Spider-curl
    Hammer-curl
    Cable-curl

    Rope Pressdown
    Cable Pressdown
    Skullcrusher superset with CGB
    Overhead DB Extension
    Reverse Grip 1arm Cable Pressdown


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    #217
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    COH wrote: »
    1 arm Cable Preacher-curl
    Cable Preacher-curl
    DB Curl
    Spider-curl
    Hammer-curl
    Cable-curl

    Rope Pressdown
    Cable Pressdown
    Skullcrusher superset with CGB
    Overhead DB Extension
    Reverse Grip 1arm Cable Pressdown

    your dead too me....


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    #218
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    1 arm Cable Preacher-curl
    Cable Preacher-curl
    DB Curl
    Spider-curl
    Hammer-curl
    Cable-curl

    Rope Pressdown
    Cable Pressdown
    Skullcrusher superset with CGB
    Overhead DB Extension
    Reverse Grip 1arm Cable Pressdown

    Are you training with Tommy and Frank full time now?


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    #219
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    the drifter wrote: »
    your dead too me....

    Thats cool, I'll buy some sleeveless T-shirts to fill the gap you left in my life :cool:

    Hanley wrote: »
    Are you training with Tommy and Frank full time now?

    Nah I wish, just the odd leg session here and there when the timetable permits. No real structure at all at the moment, just some good old fashioned powerbuilding.


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    #220
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench
    60,80,100kg x10
    120kg x8
    140kg (2x6)

    Incline Bench
    60,80,100kg x6
    120kg (2x6)

    Incline DB Press
    55s x10,8,6

    Cable x/over
    (3x12)

    Close Grip Bench
    60,80,100,120kg x6


    Did loads of annoying gym behaviour stuff.. lets see if anyone complains.


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    #221
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Deadlift
    60,80,100,120kg x8 hook grip
    140kg x8
    160kg x6
    180kg x5
    220kg x1
    240kg x2

    Barbell Row
    140,180,200kg x10

    DB Row
    70s (3x10)

    Rack Pull
    100,140,180,220kg x5
    260kg x10

    Lat PD/Seated Row
    (3x10)


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    #222
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Bast@rd.


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    #223
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    your barbell row makes me cry.


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    #224
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Had lunch at noon on saturday, went out Saturday night, finished up ~7am Sunday, slept til 2pm, watched some tv, ate 3 cocktail sausages and a piece of bread, couldnt finish the bread, went back to sleep at ~7pm, slept til 11am today. Low hopes for todays training, couldnt decide what to do so said f*ck it I'll do some light benching then go home. Ate some preworkout chocolate cake...

    Bench
    60kg (4x10)
    80kg (3x10)
    100kg (2x10)
    120kg x1
    140kg x1
    150kg x1
    160kg x1 (PR).. hahaha
    100kg x18
    100kg x17
    100kg x15

    Cable Press down
    Stack (5x12)

    Seated DB Powerclean/Facepulls
    (5x12)

    45minutes x/trainer.

    The bench was far from pretty. Moral of the story.. Alcohol + sleep + cake = win.


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    #225
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    fucker!


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    #226
    Magic Eight Ball
    Closed Accounts Posts: 2,420 ✭✭✭Magic Eight Ball


    I hate you!


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    #227
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    i love the whole, oh i just got a new bench pr, now lets rep cardios 1rm for 18 afterwards..


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    #228
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Squats
    60kg x5
    100kg x5
    140kg x5
    180kg x3
    200kg x1
    220kg x1

    Box squats - Low box (12in) + plate
    100kg x5
    120kg x5
    140kg x5
    160kg x3
    180kg x1
    200kg x1

    X/trainer - 40mins


    Legs tomorrow with Tommy and Frank... today was a stupid idea. Stupid stupid stupid. But stupid = awesome. Did some shoulders/biceps this evening too because I took too much caffeine.


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    #229
    d'Oracle
    Registered Users Posts: 7,025 ✭✭✭d'Oracle


    "Its a test of guts and stupidity.....Two qualities of strong men."

    - Jim Wendler.


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    #230
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Legs with Tommy, Frank, and the other Tommy...

    Single leg hamstring curl
    Pin 2 x10
    3 x10
    4 x10
    5 x10
    7 x10

    SLDL
    40kg x10
    80kg x10
    100kg x10

    Hamstring curl
    Pin 12 x10
    15 x10
    16 x10

    Leg extension
    Pin 5 x30
    Pin 7 x30
    Pin 10 x30

    Leg Press
    40kg x30
    80kg x30
    120kg x30
    200kg x30
    280kg x30
    320kg x30
    400kg x20
    480kg x16

    Squats - narrow stance, slow negatives
    60kg x10
    100kg x10
    *belt on*
    140kg x10
    150kg x10

    Walking lunges
    25kg x10 each leg
    35kg x10
    45kg x10

    Paused Front Squat superset with Leg extension
    50kg/Pin 14 x10
    70kg/Pin 15 x10
    90kg/Pin 15 x10
    100kg/Pin 16x10

    Calf Press
    Stack x12,12,12,12,12
    Pin 16 x12
    Pin 12 x12
    Pin 8x12,12,12



    That was intense. Squatting yesterday did in fact turn out to be a huge mistake. Gonna be sore tomorrow.. love this sh*t


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    #231
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Dedicated arm day...
    x/trainer - 30mins


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    #232
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    How are the legs?!


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    #233
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    G86 wrote: »
    How are the legs?!

    Sore as hell, I wouldn't have it any other way though :)


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    #234
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench
    60kg (2x10)
    80kg (2x10)
    100kg (2x10)
    120kg x3
    140kg x6 +2assisted
    140kg x4 +2assisted

    Incline Bench
    60,90,100kg x8
    120kg x6 +1assisted

    Incline DB Press
    30s,37.5s,45s,55s x8

    Close Grip Bench
    60,80,100kg x
    120kg x1
    150kg x fail around mid point.. ah well.

    Think I strained my right pec.. whatevs


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    #235
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    COH wrote: »
    Think I strained my right pec.. whatevs

    You have a spare right?

    Assisted benches? hang your head in shame....you either lift it or fail...there are no in betweens in this game princess...:p


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    #236
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    the drifter wrote: »
    You have a spare right?

    Assisted benches? hang your head in shame....you either lift it or fail...there are no in betweens in this game princess...:p

    My left pec's not in great shape. I'll give it to ya. You need it more than I go Kiers!


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    #237
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Hanley wrote: »
    My left pec's not in great shape. I'll give it to ya. You need it more than I go Kiers!

    Bro, you are a god among bros.. like broseidon, lord of the brocean


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    #238
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


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

    EZ Bar Curl
    25,30,35,40,45,50,55kg x8

    DB Mil Press
    20,25,30,35s x10

    Lat Raise
    (3x10)

    Deadlift (Again) Superset with DB Push Press
    190kg x5/17.5s x8
    200kg x5/22.5s x8
    210kg x5/27.5s x8
    220kg x6/32.5s x8

    Cable curl superset with cable pressdowns
    (3x10)


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    #239
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Flat DB Press
    30,35,42.5,52.5's x10
    62.5s x6... felt mad heavy

    Incline Bench
    60,80,100kg x10
    120kg x8

    Bench
    60,100kg x10
    140kg x5
    *drop set*
    100kg x8
    *drop set*
    60kg x10

    Decline Bench
    60,80,100,120kg x10

    Incline DB Press
    35s,42.5s x10
    52.5s x7

    Cable x/over
    (3x10)+drop set

    20mins x/trainer


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    #240
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Rest Day

    Lat PD/Seated Row
    (4x10)

    DB Row
    45,55,70s x10

    Fat Bar Pushpress
    50,70,90kg x3
    100kg x1

    Barbell Row
    60,100,140kg x10

    EZ-Bar Curl
    50kg (3x10)

    Rack Pull
    100,140,180,220kg x10

    Chest supported row/cable curl
    (3x10)


    Treadmill - 3km


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    #241
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Single Leg Hamstring Curl
    (3x10)

    SLDL
    50,80,110,130kg x10

    Leg Press
    100kg x10
    150kg x10
    200kg x10
    280kg x10
    360kg x10
    440kg x10
    500kg x10

    Squats
    60kg x10
    80kg x10
    100kg x10
    *belt*
    140kg x20... stress

    Lunges
    (3x10)

    Front Squat superset with Leg Ext
    50kg/Pin 14 x10
    80kg/Pin 15 x10
    100kg/Pin 16 x10

    Hamstring Curl
    Pin 8,12,16 x10

    Seated Calf Press
    Stack (5x20)


    The usual ridiculously high volume warm up/pre exhaust was cut short as a result of people sitting around on machines. Hence the heavier lower volume leg pressing. Net result - one lads quad is now torn again, and my glute is strained to the extent that I'm walking like I took one for the team!


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