How to look like a darts player

Dathai

Yesterday

Squats
65 x 4x8
65 x 1x18

Front squats
50kg x 3x10

Leg Press
150 x 10
180 x 5x10

Leg ext
35kg x 5x15

Leg Curl
No.14 x 5x15

Back extension
3x20

Abs x millions

Cut the calories to 1300, holy **** I'm tired. Deficit is on average 835 on training days.

Dathai

Today

OHP
45kg x 4x8, 1x15, 2x8

Incline bench
50kg x 3x10

DB Shoulder Press
17.5 x 5x10

Dips
4x10

Front Raises
3x10

Lateral raises
3x10

Cardio 1hr - 675 cals according to the HR monitor.

Easy enough day.

Dathai

Today

Deads
Up to 135 for 2 sets of 5

DB Rows
35kg x 3x15

SLDL
80kg x 3x8

Leg curl
4x10

Cardio
50 mins Crosstrainer

Easy enough day, haven't deadlifted in ages either.

Dathai

Narrow grip bench
55 x 5
60 x 5
65 x 5x8
65 x 15

DB bench
30kg x 3x10
27.5 x 2x15
25 x 2x15
22.5 x 2x20

Pushdowns
3x15

Reverse grip Pulldown
4x15

Cardio 35mins Crosstrainer and 35 mins incline treadmill. 910kcals according to HR monitor

BW is 94kg. Up and down but I'm getting leaner, be interesting to see my bf % in a few weeks.

Grand session.

Dathai

Squatted the other day, don't have my journal here but I went up to 70kg for 3x15 and did front squats for 3x10 @ 50kg. Hip is feeling good!

Today

Ohp
27.5 x8,8,10,15,15

Incline 30 x 10,10,10

DB press
17.5 x 15,15,15, 8

Blue band dips
10,10,10, 9, 10

Curls x millions

Laterals
7.5 x 15,15,15
5 x 15, 15, 15

Aiming for 5x20 on the dips in the coming weeks.

Dathai

Deads
60 x 5
80 x 5
100 x 3
120 x 3x5
100 x 5x3

RDLs
80kg x 3x10

SSB GM's
65 x 3x15

Lat Pulldown
75kg x 3x10

Seated low cable row
3x15

Dathai

Narrow grip bench
70kg x 10
65 x 15,10,10

DB Bench
30kg x 3x10
25 x 3x15

Reverse grip Pulldown
3x15 @ 65kg

Curls x millions

Leg raises: 4 x 15

Crosstrainer: 20 mins

Dathai

Squat

75 x 15,10,10,10
60 x 20,20,15

Leg Press
100 x 10
150 x 15
180 x 15
200 x 3x10

Leg curl
3x10

Back extension
3x20

Abs x millions


Good session. Feeling really tight in my hips and hamstrings even after a decent warm up.

Dathai

Overhead press
40kg x 5
45kg x 3
50 x 3,3, 15
40 x 3x10

Incline bench
50kg x 3x10

Seated DB Press
17.5 x 4x10

Attempted dips - shoulder shat itself

Tricep Pushdowns
25kg x 3x15

Facepulls
3x20

Cardio
Crosstrainer 35mins

Dathai

Deadlift
60 x 5
70 x 5
80 x 3
95 x 3
100 x 3
110 x 2
120 x 2
125 x 5x3
105 x 5x3

Loads of assistance.

Fairly pissed off about the deadlifts. Couldn't get into position and just felt really crappy throughout. Definitely attribute it to the calorie deficit.
Can't win 'em all.

Dathai

Up to my eyes with college stuff at the moment. Just going to get whatever sessions I can in, when I can for the next month or so. BW is still sorta dropping, definitely hasn't increased.

Easy day today:

Narrow Bench
Bar > 65 x 15 for 3 sets

OHP
40 x 3 x 20

Seated DB Shoulder Press
20kg x 2 x 15

Tricep pushdown
25kg x 3 x 20

Cardio:
30 mins Crosstrainer.

Dathai

Squats
60kg x 5x10

Front Squats
40 x 10
50 x 2x10

Leg press
3x10

SSB GMs
3x10

Leg Extension
5x10

Leg Curl
5x15

Abs

Dathai

Narrow grip bench
65 x 5x5, 10,10,15

DB Bench
25 x 5x15

DB OHP
17.5 x 3x15

DB Row
40 x 3x10

Curls x loads

Cardio: 40mins

Dathai

Squats
75kg x 5x5, 15,15,15

Front Squats
40Kg x 3x10

Leg press
3x15

Leg extensions
4x15

Leg curls
3x10

Leg raises
3x15

Sore all over going into that for some reason.

Dathai

Haven't really trained in about 2 weeks due to college work / dissertations due etc.

First day back today just doing an hour of cardio and some ab work. Have a busy weekend ahead so I'm just planning on getting the eating on track again.

Dathai

Working on form today

Deads with red band
60kg x 5x10

RDL
60kg x 3x15

SSB GMs
Bar + 20kg x 5x15

Lat Pulldown
3x10

Seated cable row
3x15

Chins with blue resistance band.
5x5

Shrugs
5x15 (because NECK)

Facepulls
5x20 (because NECK)

Cardio 45mins

Dathai

Did a bit of jitz and wrestling at the weekend with a few mates. Elbows are a bit tired so I just did a recovery session today.

Dathai

Squatted today and my hip didn't **** itself. Everything's comin' up Milhouse!

Dathai

OHP
50kg x 5x5
40kg x 5x10

Seated DB Press
20kg x 3x10
17.5 x 3x15

Machine press
30kg x 5x15

Dips w/purple band
5x15

Load of rear delt, laterals and then a manky superset of front raises and upright rows.

Gonna keep at the dips with the purple band for a while.

Dathai

Haven't done an awful lot in the past few weeks as I pulled a muscle in my back and I've a tonne of college work going on.

This week:

Squatted 95kg for 3 paused reps - no back or hip pain.
Narrow grip benched 85kg for 5 paused reps.
Managed 5 unassisted pullups

Today:
Plated loaded shoulder press
5x15 @ 40kg each side.
5x10 @ 30kg each side

DB Shoulder press
20kg x 3x15

Dips - purple band
5x15

Cable laterals
5x20 @ 15lb

Seated DB laterals
3x15 @ 5kg

DB Front raises
5x15 @ 7.5kg

Facepulls
5x20 @ 20kg

Ab work

No BB OHP work for at least 2 more weeks until I'm sure my back is 100%. Shoulder feels ****ing amazing.

Dathai

Yesterday

Deadlift
60kg x 5, 3
60kg + red band x 5,3
80kg + red band x 5,3
90kg + red band x 3x5
90kg x 3x5

RDLS and loads of upper and lower back work.

First deadlift session since I pulled a muscle, feeling good.

Dathai

Today

30 mins un****ing my upper back.

Incline Bench
60kg x 5x5

Narrow Bench
60kg x 5x10

DB Bench
30kg x 3x20

Seated Row
Light x 3x20

Wide low cable pully row thing
Light x 3x20

Facepulls
5x20

Dathai

Haven't had time to train. Went in today.

Back Squat
60kg x 5x5

Front Squat
40kg x 5x5

RDLs
60kg x 3x10

Power Clean
40kg x 3
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 1
75kg x 1

Leg Extensions
3x15

Load of body weight and gymnastic stuff.

Really surprised about the power clean. I even remembered to jump :pac:

Dathai

Squats
bar x loads
50 x 5, 5, 5
60 x 5, 5, 5
70 x 5,5,5,5
80 x 5,5,5,5
90 x 5,5,5,5
and then back down for the same.

Load of assistance work just faffing about.

Pretty impressed with the squat, I've been working on a lot of mobility stuff for the past few days and it's definitely helped. Mainly ankle flexibility and beating the ****e out of my calves with the hockey ball.

Deads on friday, should be good.

Merry Chrimbus to all y'all.

Dathai

Back Squat
60, 65, 70, 75, 80, 85, 90, 95 x 2x5. Then back down to 60 in 5s and did 2x10 at 60.

Front Squat
6x5 @ 50kg

Deadlift
Up to 140kg double over hand for 3.

RDL
80kg x 3x10
100kg x 5x10

Leg extensions and Single Leg Curls x 5x15

Abs.

Daycent.

Alf Veedersane

Dathai wrote: »

Deadlift
Up to 140kg double over hand for 3.

What's the target?


ONE HUNDRED AND EIGHTY?





Jacket ->

Dathai

Bench
65 x 2x10

Narrow Grip Bench
60 x 2x10

Incline
50 x 2x10

DB Incline
22.5 x 2x10

DB Bench
22.5 x 2x15

Pullups
3x3

Seated Row S/S with Facepulls
5x15 each.

Getting some easy **** done before I start the 'unspeakable' bench program.

Dathai

Tuesday
Back squat
90 x 5x5 - no hip pain.
65 x 5
60 x 5
55 x 5
50 x 5
45 x 5
40 x 5

Front Squat
60 x 5x5 - no hip pain.

RDL
110 x 3x10

Other assistance exercises for 5x15

Today
OHP
50 x 3x8
47.5 x 5
45 x 5
42.5 x 5
40 x 3x5

Seated machine press
30kg each side - 5x20

Dips
3x15

Other assistance for 3x20.

In and out in under an hour. Foam rolling and stretching the **** out of myself so I can recover. Really happy with these sessions as of late, just want to bomb through them.

Dathai

Deadlift w/ red resistance band
120 x 8 - double overhand.
120 x 5
110 x 5
105 x 5
100 x 5
90 x 5

SSB GMs
Bar +20kg x 3x10

Chins w/ purple band
3x8
1x5

Pendlays
50kg x 3x8

Lat pulldown / Seated v-cable row
5x10

Leg Curl / Single Leg Press
3x10

Done in an hour and a half. Class.

Dathai

Squats
Up to 95x5, in increments of 5kg for sets of 5
Down to 60kg in decrements of 5kg for sets of 5.

Front Squats
60 x 6x5

RDLS
100kg x 3x10

Leg ext
5x15

Single Leg Curls
3x10

Planks and stuff x loads.