Roastchicken - Less breast, more BEST

**roastchicken** · 11-25-2009, 02:33 AM

23RD NOVEMBER
LOWER

DELOAD WEEK

Db walking lunges x12 rep/side superset Db squats x25 - 3 sets
Lying leg curl 3x10 55kg pin
Leg extension 3x12 100kg pin

NOTES

Left out the heavy lifts today and did a bit ME work instead won't be training legs for a week now. This session has left me with severe DOMS, i had forgotten how killer walking lunges are for the vastus mediallis!

24TH NOVEMBER
UPPER

Incline bench warm-up + 1 set to failure@ 100kg x 10 reps
Wide grip pullups 2x6 BW
Db Press 1 set to failure@ 50kg x 8 reps
seated cable rows 3x10 34kg pin
reverse curls superset overhead tricep extension 3x12

NOTES
decided to max out and do a few exercises to failure considering i will have 7 days rest i guess this was a good time to set a marker on some of my progress. deloading starts now.

RC

**roastchicken** · 11-28-2009, 10:02 AM

28th NOVEMBER

starting block 3 on monday , i'll being focusing on rest pause sets for my main exercises. Gonna list a few goals too.

Squats 4x (4x3) 100kg

Incline Bench 4x (4x3) 110kg
Bench ;; 120kg

wide grip pullups 3x6-10 bw+

DB rows 3x8 40kg

Just a couple of things i want to be hitting by the end of the block then i'm gonna switch up the program for something a bit fresher. thinking about that now.

On the 'supps' front i'm weighing in at 16st 11lbs or 235lbs @ about 15% bf def gained a bit of the ol blub since my startin% of 13.5 but hey ppl saying i look bigger so can't complain. abs gone awol.

i'm finishing week 6 today and this is me

**roastchicken** · 11-30-2009, 01:02 PM

30TH NOVEMBER
LOWER

Squats 4x (4x3) 90kg rest-pause sets
RDL 3x6 90kg
Walking DB lunges 3x8/side 20kg DBs
Leg curl 3x8 60kg pin
Leg extension 3x15 95kg pin

NOTES
This was a tough workout .The rest-paused sets for squats were pukey and i underestimated how tough they were gonna be , reaching 100kg goal is gonna be hard!

RDL's were great today really moving the hips back and my ROM is improving every time i lift ,i'm almost touching the ground with each rep with perfect form.

lunges were real tough quads and glutes gonna have severe doms.

RC

**AskinsCG** · 12-01-2009, 12:00 AM

Very good stuff, I haven't had to convert kg -> lbs since high school. My brain is getting a workout here

**roastchicken** · 12-02-2009, 02:42 AM

1st DECEMBER
UPPER

Incline bench 4x (4x3)
100kg
90kg
80kg
80kg

Wide grip pullups 3x6 BW

Db press 3x8 40kg DBs

DB row 3x8 40kg DBs

reverse curl preacher superset db tricep ext 3x15

NOTES
Rest-pause is just brutal. i was genuinely shocked at how much i had to drop the weight to complete the proper set. considering i had been pressing 120kg for doubles it was a bit strange only pressing 80kg.
wide grips were good done with slow negative tempo ,i figure as i'm a lot heavier in terms of bw at the moment these will suffice.
DB presses sucked my strength completely sapped by the rp sets earlier however pb db rows @40kg!

RC

**roastchicken** · 12-05-2009, 01:19 AM

4th DECEMBER
LOWER

Squat 4x (4x3) 92.5kg 3sets only
RDL 3x6 90kg
Walking lunges 3x8/side 20kg dbs
lying leg curls 3x8 3x8 60kg pin

NOTES

Enjoyed today ,despite not finishing my sets of squats the volume is a bit too much but hopefully i'll adapt soon enough. all else felt good .excluded leg ext as gym became crazy busy.

RC

**roastchicken** · 12-06-2009, 01:22 AM

5th DECEMBER
UPPER

Bench press 4x (4x3) 100kg
wide grip pullups 3x6 BW
weighted dips 3x8 bw+20kg
seated cable rows 3x8
reverse curl superset db tricep ext 3x15

NOTES
R-P sets are hard! gives me some upper body fatigue by the last set.

wide grips feel good ,getting a good contraction but bw is enough of a challenge.

dips are feeling heavy this is undoubtably a combination of not practising the movemnt for a few weeks and r-p fatigue from bench.

trying to train my brachialis and forearms by focusing on reverse curls currently

RC

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