How to look like a darts player

Dathai

Squats
4x4 @ 60
1x 2 @ 70
1 x 2 @ 77.5
1 x 10 @ 60

45 hypers
1 x 12 @ bw
4 sets of 12 @ bw + 15kg

Single leg ham curls
3 sets of 12 @ no5
2 sets of 10 @ no 5
2 sets of 10 @ no4
2 sets of 8 @ no 4

Abs
No 17 x 20
No 17 x 20
No 17 x 20
No 17 x 15

Calves
Loads

COH

Dathai wrote: »

Squats
4x4 @ 60
1x 2 @ 70
1 x 2 @ 77.5
1 x 10 @ 60

Didn't you used to squat 140+kg

Dathai

I've a vid of a 145 squat I did about a year ago. Knees buckling, chest caving. Got pulled aside and was told "you're gonna kill yourself" Ended up starting over. Have been just trying to hammer home good form for the last while.

Gonna run this for a few weeks and work up to 110.

Dathai

This morning - no shoulder pain

Close grip (Bar felt a bit heavier and thicker than the one last week, assuming its still 20kg)
60 kg x 12
60kg x 10
60kg x 9
60 x 8

Reverse grip pull down
No 9 x 10, 9, 8

Facepulls
4 sets of 12 @ no 8

Db military press
20kg x 12,10, 10, 10

Db laterals
4 sets of 12 @ 5kg - nom

DB shrugs
4 sets of 15 @ 32kg

Db curls and preachers

Tricep push down
3 sets of 25 @ no 10
1 set of 15 @ no 10

Treadmill for 25 mins - heart rate ~130

I think from now on my week is gonna be:

Day 1 - Max effort upper
Day 2 - Speed deads + loads of assistance
Day 3 - Repetition upper
Day 4 - Max lower + über assistance stuff

Just wanna get my squat up as my DL is way in front since I've been just working on form. I should probably start counting the bar again. Bit unsure of what bar weighs what sometimes.

Dathai

Monday: Only decent thing that happened was that I got a massive burger after the gym. It was definitely a good investment.

This morning:

'Speed' Deads
Warm up..
4x4 @ 125kg

45 Back Raises
BW x 12
3 sets of 12 @ BW + 15KG - Up this to 15 reps next time.

Single Leg Ham Curls
No.5 x 12, 10, 10, 8
No.4 x 12, 10, 10, 10, 8

Seated Calves x Many

Double Leg Ham Curls
No 11 x 15, 15, 12, 10
No 10 x 15, 15, 10, 8 - ow.

Cable Ab Crunches - Bit useless this morning.

Fairly rubbish session. I'll probably do RDLS instead of back raises next week and leave the back raises for squat day. I'm gonna drop in tomorrow and just to a **** load of core work I reckon.

Dathai

Monster + 2 packs of Animal Rage = Near heart attack

Close grip (index on the flat)
60kg x 16, 12, 12, 10

Reverse Grip Pulldown
No. 9 x 12, 10, 6 - Right bicep felt dodgy.

Face pulls
No. 8 x 15, 15, 15, 15

Shrugs, Curls, Tricep extensions, push downs.

Thread mill - 40mins. Long strides coz my legs are still ****ed from during the week.

Dathai

Squat
4x4 @ 85
1x2 @ 92.5
1x2 @ 102.5
1x9 @ 85

Single leg ham curls
3 x 12 @ no. 5
2 x 10 @ no 5
2 x 8 @ no 5
2 x 12 @ no.4
2 x 10 @ no.4
1 x 8 @ no.4 FUUUUUUUU

45 back raises
1 x 15 @ BW
2 x 15 @ BW + 15kg
2 x 12 @ BW + 15kg
1 x 6 @ BW + 15kg

Ham curls
3 x 15 @ no. 10
2 x 12 @ no 9
2 x 10 @ no.9

Leg extensions
3 x 20 @ 15

Leg press
80kg x 20
120 x 20
140 x 20
160 x 20

Leg extensions
3x15 @ 16

Calves, abs, side bends.

Dathai

ibuprofen + warm up.

Incline bench
50kg x 16, 13

Seated Hammer Row
60kg x 12
80kg x 12,10

Facepulls
No.8 x 15, 15, 10

Shrugs
37.5 x 15, 15, 12

Had to head to work.

Not working at the weekend so I can do two decent sessions and chill out after and enjoy the sun.

My plan is this:

https://www.youtube.com/watch?v=1vlOhj4eTpA

Dathai

Pretty woeful session.

Slightly quick deads
4x4 @ 130

Single Leg Curls
No.5 x 15, 15, 12, 10, 8
No.4 x 10, 10, 8

RDLS
60 x 8
80 x 8, 8, 8

Might do core and calves tomorrow because I couldn't fit them in today.

Dathai

Upper repetition day aka An la swoleacht.

CG bench
60kg x 17, 12, 10, 8

Lat Pulldown
No. 9 x 12, 10, 10, 9

Db shoulder press
22.5 x 12, 10, 8, 8

Db lateral raises
10kg x 10, 10, 8
7.5kg x 12, 10, 10

DB shrugs, preachers, Db curls, Tricep extension, Tricep push downs.

Incline threadmill press x amrap in 20mins

Threadmilled the **** out of that session.

Dathai

Ate some dodgy chicken last night I think. Was feeling really drained and the sweat was pouring off me today. Stomach is well cramped too.

RDLS
60kg x 8
80kg x 10, 10
100kg x 10, 10, 10, 10

Single Leg Curls
No 5 x 10, 9, 8, 8
No 4 x 12, 10, 8, 8

45 Hypers
BW x 15
BW + 15 x 10, 10, 10, 9

Leg Extension (just to warm up the knees)
No. 10 x 20, 30, 20

Leg Press
80kg x 20
120kg x 20
160kg x 20, 20

Leg Curls
No 9 x 15
No 10 x 12, 10, 10

Some calves. Fairly drained after that.

Also, who do I talk to about getting the stick man in the last pic of this as my avatar?

grimloch

Hitting legs after a night involving dodgy chicken is a brave, brave move.

Dathai

Mega DOMS in my legs. Nom.

This morning:

Narrow Grip Bench
Worked up to 82.5kg for 2 reps.

Incline DB Bench
2 x 12 @ 22.5kg - probably switch back to incline bb bench next week.

Seated Row
3x12 @ 60kg
1 x 8 @ 60kg

Shrugs and facepulls.

Knackered this morning.

Dathai

Upper repetition day

Db flat benching
25kg x 15, 12, 12, 10

Lat Pulldown
No 9. 12, 12, 10, 9

Facepulls

Db shoulder press
22.5 x 12, 10, 8, 12 - was hoping for 12s all sets.

Lat raise
7.5 - 4 sets of 12

Shrugs, Db curls, preachers

Tricep extension - used ez bar and just loaded plates

22.5 x 15, 12, 12, 8
20 x 10, 15

Tricep pushdowns
10 x 20, 16, 14 - drop to 9 next week and aim for 20+ on every set. Seem to have stalled.

Walked on the treadmill, long strides. My legs are still destroyed from Monday. Tomorrow is gonna be good.

Dathai

Holy ****. Mutant session. Nearly puked twice.

Squats
85 x 4 sets of 4
92.5 x 2
102.5 x 2
85 x 9

Single leg curl
No. 5 x 15, 15, 12, 10, 8
No.4 x 15 , 12, 10, 8

RDL
60 x 8
80 x 10
90 x 3 sets of 10

Leg curl
No. 10 x 15, 12, 12, 10, 10, 8
No. 9 x 12, 10, 8

45 back raise
2 sets of 10 @ BW

Leg ext
3 sets of 20 @ no 10

Abs, side bends, calves n other stuff

Currently awaiting my loyal steed to join me in Counter Burger for a feast.

Dathai

Legs have just about returned to normal functionality. I've been using the disabled toilets in work because I'm sure I'll go straight through the porcelain without the hand rails.

Monday
Stretched and foam rolled my upper back, hams, quads and calves.

Tuesday
Stretched at home, got out the stick and mauled my legs.

This morning - Max upper day.

Narrow grip bench (index on the flat)
Worked up to 82.5 x 4

Incline bench
50kg x 17, 16

DB Rows
45 x 12, 8 - Body said no.

Facepulls, DB shrugs, DB curls and Preachers.

Knackered. If anyone wants to sponsor me as a professional eater, that'd be well sound. I'll promote your business and definitely work hard at my job of eating becoming the greatest power-eater of all time. My stomach capacity exceeds my will.

Raven_Melody

Dathai wrote: »

Legs have just about returned to normal functionality. I've been using the disabled toilets in work because I'm sure I'll go straight through the porcelain without the hand rails.

This was me yeterday!

Dathai

Think I broke my little toe Can't really walk too well on that foot, so my calf is bunched up to **** because of it.

This morning:

Crappy speed deads. Need to sort out posture.

Couldn't really do anything else, I'm fairly knackered. Gonna try and get an extra meal in today.

The state of this pretty much sums up this morning:

https://www.youtube.com/watch?v=5sruQJ12PsI

Dathai

Broke the cable pulldown doing crunches. Beast mode achieved.

Dathai

Quick session, in work early today.

Narrow Grip Bench (index on the smooth part of the bar)
Worked up to 82.5 x 6.

Incline bench
50kg x 18, 15

Tricep Pushdown
No.9 x 25, 20

Had to run.

Gonna try for 8 on the narrow grip bench next week. Then probably try doing regular benching for 4 weeks.

Raven_Melody

Dathai wrote: »

Broke the cable pulldown doing crunches. Beast mode achieved.

That was you?!!

I couldn't use it yesterday because of that!

Dathai

https://www.youtube.com/watch?v=a43kowi2ncI

COH

Dathai wrote: »

Broke the cable pulldown doing crunches. fat camp achieved.

How am I supposed to do my high cable curls now you prick

Dathai

Use the other one and put a dumbbell in your handbag. Problem solved!

Dathai

Legs have just about recovered from Sunday. Consuming around 1.5 chickens a day, 2 steaks, 3 sweet potatoes and 300g of protein. Body is sore and hungry.

This morning - quick one.

Single leg ham curls
No 2 x 8
No 6 x 15, 12, 10, 8

45 Hyper
3 x 12 @ BW

Leg Curl
No 9 x 12, 12, 10, 10, 8

Attempted cable crunches, back pump said no. Probably not able to train at the weekend, have to work and dunno my hours, so I'll probably do core and stuff tomorrow.

So fat, gonna have to find someone to do a diet for me after this program is over.

Dathai

Haven't really eaten or slept properly in the past couple of days because work has been so hectic. Didn't really feel up to squatting today so just did the usual assistance.

Might film my RDLs in future just to check my back isn't curving too much.

Dathai

Bench (Little fingers just inside the rings)
50kg x 5
60kg x 5
70kg x 3
80kg x 3
85kg x 5 - Tried to get as little bounce as possible.

Incline Bench
30kg x 8
50kg x 20, 17 - both sets were quite fast, just wanted to bust out the reps. All reps touching chest, very little if any bounce on every rep.

Seated Hammer Row
60kg x 12, 12, 10

Shrugs n db curls.

Happy enough with the bench, I could have gotten 2 more reps I'd say. First time I've actually benched without a close / narrow grip. Hoping to go for 87.5 for 3+ good reps next week. I reckon it's doable. No shoulder pain either - noice.

Dathai

Attempted to dismantle myself this morning. Tried to degunk my shoulder with some dislocations and some pec stretching.

Single Leg Curl
No.5 x 5
No. 7 x 10, 8, 8

45 Back Extension
BW x 15, 12, 10
BW + 10KG x 10, 10, 10, 10

Leg Curl
No 10 x 12, 12, 12, 10

DB Sidebends
30kg x 12, 12, 12, 12

If I don't hit 9+ reps squatting on Sunday, I'm gonna go full retard with the assistance the next few weeks.

Dathai

Upper Repetition Day

DB Bench
17.5 x 10
25 x 15, 15, 12, 14

Stretched again - lats mainly.

Lat Pulldown
No. 9 x 12, 12, 11, 8

Face pulls

DB shoulder press
25kg x 10 - went too heavy. Shoulda stuck at 22.5
25 x 6
22.5 x 10
22.5 x 6

Lateral raises, shrugs, curls

Tricep extension
4 sets of 15
1 set of 12

Pushdowns
No 10 x 25, 25, 20, 15
No 9 x 20, 18, 12, 10
No 8 x 12. Died.

Daycent session.

Dathai

Very poor session.

Ended up quarter squatting 112.5kg for 2 reps. Squats were pretty poor in general today actually.

Did some single leg curls @ no 7 then dropped to 6 for a few then to 5 for a few.

RDLs were shíte too.

Back to double leg curls and a few sets of 45 hypers.

I'm off Wednesday and Thursday so gonna go full retard and see what happens when I re-attempt this again on Sunday.

Bodyfat was tested today too. You know something is wrong when your bodyfat is higher than your IQ :-/