How to look like a darts player

Dathai

Super Elite Gainz V2® week 2

Deads
4x10
1x8

Pendlays
3x10

SSB Squats
Bar x 3x10

Leg curls, back work, traps etc.

Feeling good coming into this. Hopefully I'll stick to it.

Dathai

OHP
40KG- 5x10
1x8

DB Shoulder Press
17.5 - 4x15

Dips
3x3 - can't do dips for shít

Narrow Grip Bench
50KG - 15,12,8

V-Bar pushdowns
4x15

Front / Side / Seated Side laterals
5x15

Multiple Variations of curls x loads

Shrugs, abs, facepulls.

Great session, nothing mad (yet).

Dathai

Haven't been able to train until today. Mental week altogether.

Narrow bench
55kg 3x10
55kg 1x17
60kg x 25

Incline
50 x 3x10

DB Bench
4x10
1x15

Triceps, Lat pulldown and facepulls.

Barbell curl x 3x30

Deads tomorrow. Delish.

Dathai

Haven't been able to train until today. Mental week altogether.

Narrow bench
55kg 3x10
55kg 1x17
60kg x 25

Incline
50 x 3x10

DB Bench
4x10
1x15

Triceps, Lat pulldown and facepulls.

Barbell curl x 3x30

Deads tomorrow. Delish.

Dathai

Deads
105 x 10,10,15, 8

Pendlays
50 x 10,10,10

SSB
+20kg x 10,10,10,10

Single leg curls, lat pull downs, v-grip low row, facepulls, abs, grip work.

Grand session. Left adductor is feeling a bit tender, noticed it on the squats. Better keep an eye on it.

Dathai

OHP
42.5 x 10,10,15,10

DB Shoulder press
17.5 x 5x10

Dips
3x5

Narrow bench
50 x 3x10
40 x 2x15

Pushdowns
No.9 x 3x20

Curls x millions
Front,Lateral,Seated laterals, Facepulls x 5x15

Good stuff.

Dathai

Squats
60 x 10
70 x 2
75 x 15 - felt like I could have gone for at least 30, bossman / program sez no.
60 x 10,10

Front squats
50 x 10,10 - left adductor was getting a bit dodgy on the last few reps.

SLDLs
80kg x 10,10

Leg Extensions
4x15 @ No.12

Leg curls
3x15 @ No.10

Ab work x millions

Good session. Feeling pretty good coming into this.

Dathai

Narrow bench
62.5 x 15
50 x 3x10

Incline
45 x 3x15

DB Bench
22.5kg x 5x10

Pushdowns
3x20

Reverse pulldowns, barbell curls, Facepulls x Millions.

Good stuff.

Dathai

Deads
120 x 15

One of the guys had me do band pulls at 60kg in order to correct my position. It actually worked very well. I'll probably use them in my warm ups just to keep it ingrained for my working sets.

Pendlays, Front Squats, Single Leg curls, Shrugs and grip stuff.

Knackered, just want sleep!

Dathai

Took last week off as I was busy with college - call it a deload.

Sunday

OHP
42.5 x 15
35 x 3x10

Dips
3x5

Close Grip Bench
50 x 4x10

Pushdowns
3x25

Curls, Lat Raises, Front Raises, Seated Lat Raises x millions


Today

Squat
75 x 5x8
60 x 2x10

Leg Curls, Leg extensions
3x15

Abs
Millions

45 hypers
3x20


Easy sessions.

Dathai

Absolutely no energy coming into this session. Missed a few reps because of it, just had nothing.

Deads
Band resisted warm ups at uber light weight and increased until working sets.
105 x 8,8,8,6 - lame

Pendlays
60 x 10,10

Safety Squat Bar squats
Bar x 10
+25kg x 10,10

Single leg curls, leg extensions, Facepulls, shrugs
5x15 each

Seriously need to keep the diet in check, last week's slippage ****ed me up totally today. I'm gonna have to sort it out or next week will be the same.

Dathai

Yesterday

Narrow bench
57.5 x 8,8,8,8,12
50 x 20,20

Incline
40 x 15,15

DB Bench
22.5 x 5x12

Pushdowns
4 x 25
3 x 15

Grand session.

Was talking about moving from narrow grip bench to incline at the end of this program and seeing how it affects my overhead numbers.

Dathai

Sunday

OHP
47.5 X 8,8,8,8,6
35 x 10,10,10

Dips
1x5 - shoulder said no.

Close Grip Bench
30 x 20,20,20

Pushdowns
No.9 x 25,25,25,25

Curls x Millions

Front Raises
10kg x 15,15

Lateral Raises
7.5kg x 15,15,15,15

Seated Laterals
5kg x 5x20

Yesterday

Squats
80 x 8,8,8,10 - hip was at me.

Leg Extensions
No.12 x 4x15

Leg Curls
No.12 x 4x12

KB Swings
16Kg x 4x20

Gonna have to watch that hip again, I'll lay off the squats after deadlifts this week and see if it makes any difference.

Dathai

Deads
112.5 x 8,8,5,5

Pendlays
60 x 8,8,8

Single Leg press
30 x 10,10,10

Leg Extensions
4x15

Single Leg Curls
4x10

DB Rows
3x10

Facepulls
3x25

Grip work - hung from the pull up bar for a few sets of about 15-20 seconds each.

Dathai

Yesterday
Loads of overhead pressing and assistance work.

Squats
87.5 x 12
70 x 10
60 x 10

Left hip started giving me pain on the 70 and 60 sets.

Leg extensions
No.13 x 4x15

Leg Curls
No.12 x 4x12

Single Leg press - ed coan shtyle.
15kg each side x 4x10

Abs.

Dathai

Yesterday

Narrow Grip Bench
65kg x 15

Incline
45kg x 4x15

DB Bench
30kg x 4x10

Tricep Pushdown
25kg x 4x20

Facepulls + Abs x millions.

Today

Deadlift
122.5 x 15,5
Dropped to 60kg+purple band for 3x5, just working on some stuff.

Pendlays
60kg x 3x10

DB Row
32.5 x 3x10

Seated Row
3x15

Lat Pulldown
3x10

Ended up doing some bjj and wrasslin' after.

Easy enough sessions, decent progress. Little increases, it's going good.

Dathai

OHP
52.5 x 11 - last rep was a grinder
35 x 3x10

Seated DB Shoulder Press
20kg x 3x10

Close Grip Bench
50kg x 15,10,10,10

Curls x millions

Front Raise
10kg x 3x12

Lateral Raise
7.5kg x 4x15

Seated Laterals
5kg x 3x20

Bitta cardio and abs.

Grand sesh.

Dathai

Haven't trained since last week, just been manic with college.

Just doing light stuff this week.

Today

Narrow grip bench
Up to 72.5kg x 5

Incline
50kg x 10,10

DB Bench
25kg x 4x10

Cardio:
Crosstrainer - 40mins HR @ ~140.

Dathai

Only about 2 sessions a week for the past few weeks. I've had exams so my spare time has been pretty limited to say the least.

Just been doing the following

Lower:
Squats 5x10 @70kg
Front squats 2x10 @ 60kg
SLDLs 2x10 @70kg
Leg Curls 5x15
Leg extensions 5x15
Abs

Upper
Narrow grip - 4x10 @65kg
Incline bench - 3x15 @ 40kg
DB bench - 4x10 @ 25kg
Lat Pulldown - 3x15
Low pully - 3x15
Pushdowns
Facepulls
Lat raises.

Just bomb through each session and out.

Down to 95kg now. Hoping to drop to around 85kg by middle of June. Too much on at the moment to care really, just need to do something so I don't go on a rampage.

Dathai

Yesterday

Squats
50kg x 3x20
60kg x 3x10
50kg x 3x20

Front squats
40kg x 3x5

Leg extensions
5x15

Leg Curls
5x15

Abs x millions

Today
OHP
40kg x 3x10
30kg x 5x10

DB Shoulder Press
20kg x 3x15
15kg x 3x20

Incline bench
40kg x 3x10

Narrow grip bench
50kg x 3x10

Front + lateral raises
5x20

Crosstrainer
45mins

Treadmill on incline
25mins


Finished exams and Im just arsing around until I can block off some time to train properly.
Some points to note:
Since I've been taking it easy my hip has healed / un****ed itself. Doing all the squats pretty slowly and building it back up again. It feels really good.
My shoulder has been feeling great this past while, I attribute this to all the high rep delt work.

BW today is 92.5kg

Dathai

Past while: stuff.

Today:

Shoulders, chest and biceps x millions

Crosstrainer
45 mins

Treadmill on incline
35 mins

Back raises, sit ups, leg raises.

Just getting whatever sessions I can in, so much college work for the summer, it's unreal. Weight is still at 92.5-94kg on a given day.

Dathai

Just did 15,000m on the C2.

Typing this in the fetal position.

Dathai

Today

Squats
55kg x 5x10

Front squats
60kg x 2x5

Leg Press
160kg x 4x15

Leg Extensions
4x15

Leg Curls
4x15

GHR
3x15

Abs x Millions


Not arsed going heavy for a while.

Dathai

Yesterday

Overhead press work + assistance. Crosstrainer for 45 mins. Ab work.

Today:
Crosstrainer: 45 mins

Looking forward to weighing myself next Tuesday. I'll get my bodyfat tested again in 3 weeks.

Dathai

Today

Deadlifts
3x5 - 90
2x3 - 100
2x5 - 130

Kroc rows
45kg x 25

SSB GMs
Bar x 10
+30kg x 10
+40kg x 10
+50kg x 10

Load of back work

Exhausted. Just want food.

Dathai

Got a heart rate monitor, pretty spiffy.

Today

Narrow bench
57.5 x 10,10,15

DB Bench
30kg x 5x10

Tricep Pushdowns
3x20

Reverse grip Pulldown
70kg x 3x15

Curls x millions

Crosstrainer
45 mins

Treadmill
25 mins

675kcals burnt (apparently) according to the HR monitor during cardio.

Dathai

Today

Squats
50 x 10
55 x 10
57.5 x 10
60 x 10,10, 15

Front squats
40 x 10,10
45 x 15

Leg curls
5x15

Leg extensions
3x15

Abs

725kcals according to the HR monitor.

Dathai

Just been doing the usual stuff with 45 mins of cross trainer 3 times a week.

Today

Squats
Up to 65kg for 15 reps

Front squats
40kg x 5x10

Leg press
200kg x 4x10

Leg Extension
4x15

Leg Curl
4x15

Abs x millions

Not pushing the hip too hard, but I'm gradually increasing the workload.

Sitting at 95kg today, I'm up a bit but I'm also noticeably leaner.

howtomake

Ah yer back, you're too young to let that hip get the better of you, take care of it, if not you'll be old & worn like me.

Dathai

I'll soldier on!

Today:

Narrow bench
57.5 x 4x10, 1x20

DB Bench
25 x 5x10

Cable flyes (dem tatas) x loads

Lat pull down
80kg x 3x10

Tricep Pushdowns
25kg x 3x20

Lateral raises
3x20

Crosstrainer
50mins

Abs x millions