Woof Woof Pow Pow

Da Za

Tuesday was a long day, got in late and pulled to hell...........

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 180
Added Belt
5 x 3 - 210

Leg Press
1 x 12 - 120
5 x 12 - 200

Plate Sit Ups
3 x 10 - 10kg behind head
3 x 10 - 25kg in front

Machine Calf Raises
5 x 15 - some weight

Da Za

Trained last night and got some good work in but my lower back seems to have decided to quit on me. It's causing me some pain but I should be grand, I just hope the pain around that area and surrounding area's subsides over the next few days.

DB Bench
2 x 10 - 27.5's
1 x 10 - 35's
4 x 8 - 50's PR

DB Fly's
2 x 12 - 12.5's
3 x 12 - 25's

DB (Dead Stop) Rows
1 x 10 - 50
1 x 10 - 70
3 x 10 - 60

DB Seated Cleans
1 x 10 - 10's
4 x 8 - 17.5's

A tonne of stretching and rolling......to no avail

AB Twists
5 x 30 - 20 plate

Lat Pulldown
4 x 10 - some weight


Will be adding in knee wraps tomorrow when I squat, to get used to them and to become more efficient in using them over the coming weeks.

Wrap Em Tight!!!

Da Za

Had a good session today, wanted to get some time in my wraps and did. The gym was very humid aswell and I also had a little accident.

Usual Warm Up plus some

Squats
2 x 8 - 60
2 x 5 - 100
1 x 5 - 120
Added Wraps
1 x 5 - 140
Also Added Belt
5 x 3 - 175

2 x 5 - 140

Dimel Deads/RDL's
1 x 10 - 60
3 x 10 - 100

Seated Band Leg Curls
4 x 15 - Blue Band

Weighted Bridging
5 x 30secs - 50kg

Seated Alt DB Curls
3 x 10 - 22.5's

So that was a good session and got some time in my wraps. The session took a while and knee wraps are work in themselves.

Well on my first set with 175, I was reracking after the triple and I completely missed the hooks on the monolift. I was infront of the hooks now and there was no way I'd be able to rack the bar!! So I pushed the bar forward and TIRED to duck under it but it smashed the back of my head.........oh well **** happens and know I've a nice big bump on the back of my head.

Looks like I'll be benching tomorrow, triples with 125!

Da Za

Got in to bench today and things didn't work out at all. Was benching today instead of tomorrow as I've other plans.

Did all my warm up sets, my right bicep wasn't feeling the best but I thought it would be grand.

No no, the plan was to do 5 triples with 125. Did a slow single with 125 and racked it. I had no power at all and my right bicep was in bits.

Was pissed at this stage and just wanted to get the hell out of there. Did a few real light sets but the bicep felt awful, then a few accessory stuff and headed.

I've been thinking all day and I'm actually gonna bench on Tuesday and do what's planned, bicep should be grand by then and then push back deadlifting until Wednesday.

Benching the day after a hefty squat session is not a good idea!!

That's what im gonna do, I wanna hit what's planned and that's it. Mightn't be a great idea but oh well!

Da Za

Well this session certainly went better than Sundays.

Bench
3 x 5 - 60
2 x 5 - 80
1 x 5 - 100
1 x 3 - 110
1 x 3 - 120
2 x 2 - 125
2 x 3 - 120

Bicep was still slightly bugging me and the 1st reps were done very cautiously.

CG Foam Press
1 x 5 - 110
4 x 5 - 115

Inverted Rows
5 x 15

Seated DB Cleans
4 x 10 - 15's

DB Side Bends
3 x 12 - 40

Didn't go completely to plan but happy enough to be able to bench.

Da Za

Back was slightly at me but I'm not a vag..............this is how we do it!!!

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 180
Added Belt
5 x 3 - 205

https://www.youtube.com/watch?v=G6xGUXK0toQ

Block Pulls
1 x 2 - 180
1 x 2 - 200
1 x 2 - 230

https://www.youtube.com/watch?v=mpvjW3hCy28

Had about 30mins to finish the rest of the session.

DB Goblet Squats
4 x 12 - 42.5

Plate Abs
3 x 10 - 10kg behind head
3 x 10 - 25kg behind head

KB Calf Raises
3 x 15 - 24

Da Za

Felt like a turd..........why cause COH said so!!

DB Bench
1 x 10 - 22.5's
2 x 10 - 37.5's
3 x 8 - 50's
2 x 10 - 40's

DB Flys
1 x 12 - 12.5's
3 x 12 - 25's

DB (Dead Stop) Rows
1 x 10 - 50
3 x 12 - 60

DB Front Raises
1 x 10 - 12.5's
3 x 10 - 20's

DB Side Raises
3 x 10 - 12.5's

Seated Hammer Row
1 x 10 - 40 each side
4 x 10 - 50 each side - alt grips

Plate Twists
5 x 30 - 20

Transformers tomorrow.........BOOM!!

the drifter

Da Za wrote: »

Felt like a turd..........why cause COH said so!!

Why is COH feeling you?

COH

the drifter wrote: »

Why is COH feeling you?

Lets set the record straight here...

He said he felt like a turd, I agreed and said he looked like sh*t.

/story

the drifter

COH wrote: »

Lets set the record straight here...

He said he felt like a turd, I agreed and said he looked like sh*t.

/story

ya ya....

COH

the drifter wrote: »

ya ya....

If you piece together the last few months you get this....

Drifter quits lifting
Drifter takes up rolling around with men
Drifter takes up yogging again
Drifter shaves body
Drifter dreams of going to US with newfound shaved ab to roll with tanned men
Drifter imagines COH touching other men
Drifter screams 'ya ya' as he blows his wad...


Moral of the story..

Inspector Coptoor

defo smells of man meat in here

itsallaboutheL

Liam Henners257 wrote: »

defo smells of man meat in here

That's just the fecal matter caught up in Daz's flab.

Da Za

L swoops in to save the drifter .............fail!!

Need new material!! You're gettin tired man!

itsallaboutheL

Drifter is beyond redemption.

Da Za

3 Weeks out from GPC Nationals

Usual Warm Up

Squats
2 x 8 - 60
2 x 5 - 100
1 x 5 - 120
1 x 5 - 140

Added Belt & Wraps
5 x 3 - 165 - Easy Money

2 x 5 - 140 - Just belt

Dimel Deads
1 x 10 - 60
3 x 10 - 100

Seated Leg Curls
4 x 15each - Blue Band

Weighted Bridging
4 x 30secs - 50kg

Seated DB Curls
3 x 10 - 20's

Squats were nice and easy. Got more time in the wraps so that should pay off.

Benching later, doing some doubles so we'll see how that goes.

Will Heffernan

How's the elbow?

the drifter

Your going to come into GPC fairly strong. predictions?

itsallaboutheL

the drifter wrote: »

Your going to come into GPC fairly strong. predictions?

I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****

Da Za

itsallaboutheL wrote: »

I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****
I must not be a ****

L is a ***

Da Za

the drifter wrote: »

Your going to come into GPC fairly strong. predictions?

Goals/predictions are to PR on all 3. I'm not gonna let a figure restrict me! Hit my openers and go from there!!

Da Za

Will Heffernan wrote: »

How's the elbow?

Elbows are grand.

Right bicep is bugging me the day after squatting but is grand, bit of stretching helps.

Benching went well today but I can still feel it in the bicep so the descent is slowish.

Everything else seems to be good ATM!!

the drifter

Da Za wrote: »

Goals/predictions are to PR on all 3. I'm not gonna let a figure restrict me! Hit my openers and go from there!!

I actually had a decent reply typed here but there is no point cause it would just turn into a load of abuse.

i at lease demand a decent bench out of you anyways.

Da Za

Usual Warm Up

Bench
2 x 10 - 60
2 x 5 - 80
1 x 5 - 100
1 x 2 - 110
1 x 2 - 120
5 x 2 - 127.5

CG Foam Press
3 x 5 - 120
2 x 8 - 110

Inverted Rows
5 x 15

DB Front Raises
1 x 10 - 10's
4 x 10 - 20's

DB Side Bends
3 x 12 - 42.5

Band Pull Aparts
2 x 30 - Purple Band

Good session last night, got a tonne of work in.

Pulling tonight!!

Da Za

This session went alright.

Usual Lower Session Warm Up

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 170
Added Belt
5 x 3 - 195

Block Pulls
1 x 2 - 180
1 x 2 - 210
1 x 1 - 240 - plus one ripped hand

DB Goblet Squats
5 x 12 - 42.5

Plate Abs
3 x 10 - 10 behind
3 x 10 - 25 in front

BB Shrugs
3 x 20 - 100

KB Calf Raises
4 x 15 - 24

The triples from the floor were easy and smooth.

I planned to double 240 but my hand ripped open like the vag it is. I was really pleased with my speed with the 240, so that slightly makes up for it.

Da Za

Got a tonne of work done last night. This is how it broke down:

Usual Upper Session Warm Up

DB Bench
2 x 10 - 30's
1 x 10 - 37.5's
4 x 8 - 50's

DB Flys
1 x 12 - 15's
3 x 12 - 25's

DB (Dead Stop) Rows
1 x 10 - 50
4 x 10 - 60

Seated DB Cleans
1 x 10 - 12.5's
3 x 10 - 17.5's

DB Side Raises
3 x 10 - 12.5's

Seated Row
1 x 10 - 2 20's ps
4 x 10 - 3 20's ps - alt grips

Plate Ab Twists
5 x 20 - 20 plate

Seated Chest Press
1 x 10 - 20 ps
3 x 10 - 2 20's ps

That was it. Tonne of work and I'm feeling good!!

Got **** done!!

daveyc21

Looking good to put up a serious total in the gpc. I assume you will be wearing your ironside tshirt underneath your gear!:D

Da Za

Cheers.

White isn't a very flattering colour for me!!!

COH

daveyc21 wrote: »

Looking good to put up a serious total in the gpc. I assume you will be wearing your ironside tshirt underneath your gear!:D

Rumour has it he'll be wearing his 'I COH' tshirt

Meh meh meh...

itsallaboutheL

Da Za wrote: »

Cheers.

White isn't a very flattering colour for me!!!

Well it couldn't do any worse than that Jakt Tee tbf.


Also, i dunno if i texted you back, but it's about ten minutes walk.