That's a lot of chins!!!!!!!
-
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
Gazhole Journal #189: Now with 34% More Nudity
- Thread starter Gazhole
- Start date
Upper Heavy
1. Circus DB
3 x 5 x 20kg
5 x 25kg
4 x 30kg
3 x 35kg
2 x 37.5kg
1 x 40kg
1 x 42.5kg
1 x 47.5kg (104.5lbs)
10 x 37.5kg (82.5kg)
all obviously with the left hand.
2. DB Shrugs
4 x 15 x 40kg (88lbs)
3. Lying Tricep Extensions
2 x 15 x 12.5kg (25lbs) chain
fuck me i love these things, that hurt a LOT
4. Log Bar Curls
2 x 25 x 25kg (55lbs)
5. Situps
5 x 20 x BW
***
Done and done. 45 minutes, most of that was the DB, haha. Still working out the kinks in the routine as i figure out what my shitty hand can and can't do. Having fun though.
1. Circus DB
3 x 5 x 20kg
5 x 25kg
4 x 30kg
3 x 35kg
2 x 37.5kg
1 x 40kg
1 x 42.5kg
1 x 47.5kg (104.5lbs)
10 x 37.5kg (82.5kg)
all obviously with the left hand.
2. DB Shrugs
4 x 15 x 40kg (88lbs)
3. Lying Tricep Extensions
2 x 15 x 12.5kg (25lbs) chain
fuck me i love these things, that hurt a LOT
4. Log Bar Curls
2 x 25 x 25kg (55lbs)
5. Situps
5 x 20 x BW
***
Done and done. 45 minutes, most of that was the DB, haha. Still working out the kinks in the routine as i figure out what my shitty hand can and can't do. Having fun though.
1. Yoke in rack
4 Length x 60kg
4 Length x 125kg
4 Length x 165kg
4 Length x 205kg
4 Length x 245kg x 2 sets (539lbs)
1 Length x 260kg x 2 sets (572lbs)
Same as last week, walk about with too much weight in the rack yay!
2. Sandbag sprints
15mtr x 100kg x 5 sets (220lbs)
3. Backwards drag
30mtr x 100kg x 3 sets (220lbs)
With a sandbag
Dear crap this was tough. Glad I can still throw the sandbag around though, hell of a lot of fun
Sent from my Nexus 7 using Tapatalk
4 Length x 60kg
4 Length x 125kg
4 Length x 165kg
4 Length x 205kg
4 Length x 245kg x 2 sets (539lbs)
1 Length x 260kg x 2 sets (572lbs)
Same as last week, walk about with too much weight in the rack yay!
2. Sandbag sprints
15mtr x 100kg x 5 sets (220lbs)
3. Backwards drag
30mtr x 100kg x 3 sets (220lbs)
With a sandbag
Dear crap this was tough. Glad I can still throw the sandbag around though, hell of a lot of fun
Sent from my Nexus 7 using Tapatalk
LEG FUCK THIS HURTS DAY
1. Squats
(paused)
3 x 5 x 20kg / 30kg / 40kg
5 x 50kg
4 x 65kg
3 x 77.5kg
2 x 90kg
1 x 107.5kg (236.5lbs)
(not paused - add a belt)
2 x 20 x 90kg (198lbs)
2. RDL
3 x 10 x 60kg (132lbs)
3. Walking Lunges
6 x 20 x BW + 12.5kg Chain (25lbs)
4. Ab Rollouts Kneeling
2 x 10 x BW + 15kg (33lbs)
5. Prone DB Rows
4 x 20 x 10kg (22lbs)
****
Good stuff. Still sore from events on friday so warmups for squat felt horrible. Paused single flew up nice, then first set of 20 with the belt went nice and easy. Conditioning still isn't back 100% so the second set was a task - had to stop myself racking it after rep 16 and gut the last four out. RDLs were fine, grip was iffy but held. Lunges were miserable and everything else was fine. Good weight on the rollouts i think.
1. Squats
(paused)
3 x 5 x 20kg / 30kg / 40kg
5 x 50kg
4 x 65kg
3 x 77.5kg
2 x 90kg
1 x 107.5kg (236.5lbs)
(not paused - add a belt)
2 x 20 x 90kg (198lbs)
2. RDL
3 x 10 x 60kg (132lbs)
3. Walking Lunges
6 x 20 x BW + 12.5kg Chain (25lbs)
4. Ab Rollouts Kneeling
2 x 10 x BW + 15kg (33lbs)
5. Prone DB Rows
4 x 20 x 10kg (22lbs)
****
Good stuff. Still sore from events on friday so warmups for squat felt horrible. Paused single flew up nice, then first set of 20 with the belt went nice and easy. Conditioning still isn't back 100% so the second set was a task - had to stop myself racking it after rep 16 and gut the last four out. RDLs were fine, grip was iffy but held. Lunges were miserable and everything else was fine. Good weight on the rollouts i think.
Your legs benefitting from all the forced attention?
And wheres this gd nudity?
And wheres this gd nudity?
Yeah they're definitely a lot bigger! Ive put off doing unilateral work for so long since its not fun but its working really well.
Oh, and the nudity is coming haha
Sent from my Nexus 7 using Tapatalk
Oh, and the nudity is coming haha
Sent from my Nexus 7 using Tapatalk
1. Military press
10 x Bar
5 x 30kg
12 x 40kg
12 x 50kg (110lbs)
6 x 60kg (132lbs)
10 x 50kg
12 x 40kg
2. DB Rows
3 x 12 x 45kg (99lbs)
2 x 8 x 50kg (110lbs)
3. Dips
10 x BW
10 x BW + 12.5kg (25lbs)
10 x BW
4. DB hammer curls
12 x 25kg (55lbs)
2 x 15 x 15kg (33lbs)
***
Bad arm simply gave out on the heaviest set of presses. Wrist isn't particularly strong in that position yet. Dumbell rows were good though!
Sent from my Nexus 7 using Tapatalk
10 x Bar
5 x 30kg
12 x 40kg
12 x 50kg (110lbs)
6 x 60kg (132lbs)
10 x 50kg
12 x 40kg
2. DB Rows
3 x 12 x 45kg (99lbs)
2 x 8 x 50kg (110lbs)
3. Dips
10 x BW
10 x BW + 12.5kg (25lbs)
10 x BW
4. DB hammer curls
12 x 25kg (55lbs)
2 x 15 x 15kg (33lbs)
***
Bad arm simply gave out on the heaviest set of presses. Wrist isn't particularly strong in that position yet. Dumbell rows were good though!
Sent from my Nexus 7 using Tapatalk
Heavy upper
1. Circus DB
10 x 10kg
5 x 20kg
4 x 30kg
3 x 35kg
2 x 40kg
1 x 45kg
1 x 50kg (110lbs)
8 x 42.5kg (93.5lbs)
2. BB Shrugs
10 x 60kg
36 x 100kg (220lbs)
3. Tricep Pushdowns
100 x 8kg (18lbs)
4. EZ Curls
100 x 7.5kg (17lbs)
5. Hanging Leg Raise
2 x 15 x BW
***
Good workout. Finished with Circus DB now, will pick a new overhead event for the next three weeks! Happy with the speed on the 50kg, wanted more reps with the last set but i have a trapped nerve in my arm/upper back which is making everything this week an absolute fucking nightmare. Couldn't keep the DB in position comfortably.
Very happy with shrugs since my grip is much improved - didn't strap up for that set or even use chalk so my right hand is definitely getting back to normal
Dunno what to do with events tomorrow with this nerve thing...may ironically do single arm deads with my "bad" arm while my "good" arm is the one with the trapped nerve!
1. Circus DB
10 x 10kg
5 x 20kg
4 x 30kg
3 x 35kg
2 x 40kg
1 x 45kg
1 x 50kg (110lbs)
8 x 42.5kg (93.5lbs)
2. BB Shrugs
10 x 60kg
36 x 100kg (220lbs)
3. Tricep Pushdowns
100 x 8kg (18lbs)
4. EZ Curls
100 x 7.5kg (17lbs)
5. Hanging Leg Raise
2 x 15 x BW
***
Good workout. Finished with Circus DB now, will pick a new overhead event for the next three weeks! Happy with the speed on the 50kg, wanted more reps with the last set but i have a trapped nerve in my arm/upper back which is making everything this week an absolute fucking nightmare. Couldn't keep the DB in position comfortably.
Very happy with shrugs since my grip is much improved - didn't strap up for that set or even use chalk so my right hand is definitely getting back to normal
Dunno what to do with events tomorrow with this nerve thing...may ironically do single arm deads with my "bad" arm while my "good" arm is the one with the trapped nerve!
Events Hoorah
1. Frame Carry (Thick handles!)
30mtr x 65kg
30mtr x 115kg
15mtr x 165kg x 2 Sets (363lbs)
30mtr x 115kg x 2 Sets (253lbs)
Got some good speed up on the 115kg. Little more tentative on the heavy sets since i could barely hold onto it with my stupid fucking thumb :| more of a jog ha
2. BB Cleans
60kg (132lbs) x 1 x 6 Sets
Just did some singles since the gym was really busy and i wanted to test them out. Were alright. Wrist is really not flexible, so had to hold it completely off the shoulders with delt powah.
3. Single Arm Deadlifts (Left only)
90kg (198lbs) x 1 x 4 Sets
100kg (220lbs x 1 x 2 Sets
Gym still busy. Both these exercises took about 10 mins together lol. This was a laugh though.
4. Viking Press Machine
30kg x 3 x 2 Sets
70kg x 10 x 2 Sets (154lbs)
100kg x 5 x 2 Sets (220lbs)
Interesting to see that when it's a machine and/or an explosive movement so long as i can get the weight to the top my arm is strong enough. Seems like its just the stress through a slower ROM or stabilization that's a problem. This was great.
5a. Kettlebell Swings
28kg x 10 x 3 Sets (62lbs)
5b. Lateral Raise Isometrics (top of rep)
7.5kg x 30sec / 20sec / 10sec (17lbs)
Finished with a superset. Didn't rest until all the sets were done. This gave me a pretty good pump after the viking press.
***
Good events sesh all in all. Bit lighter than the last two weeks because of the trapped nerve (which is feeling a lot better) and i'm just a bit knackered today for some reason.
1. Frame Carry (Thick handles!)
30mtr x 65kg
30mtr x 115kg
15mtr x 165kg x 2 Sets (363lbs)
30mtr x 115kg x 2 Sets (253lbs)
Got some good speed up on the 115kg. Little more tentative on the heavy sets since i could barely hold onto it with my stupid fucking thumb :| more of a jog ha
2. BB Cleans
60kg (132lbs) x 1 x 6 Sets
Just did some singles since the gym was really busy and i wanted to test them out. Were alright. Wrist is really not flexible, so had to hold it completely off the shoulders with delt powah.
3. Single Arm Deadlifts (Left only)
90kg (198lbs) x 1 x 4 Sets
100kg (220lbs x 1 x 2 Sets
Gym still busy. Both these exercises took about 10 mins together lol. This was a laugh though.
4. Viking Press Machine
30kg x 3 x 2 Sets
70kg x 10 x 2 Sets (154lbs)
100kg x 5 x 2 Sets (220lbs)
Interesting to see that when it's a machine and/or an explosive movement so long as i can get the weight to the top my arm is strong enough. Seems like its just the stress through a slower ROM or stabilization that's a problem. This was great.
5a. Kettlebell Swings
28kg x 10 x 3 Sets (62lbs)
5b. Lateral Raise Isometrics (top of rep)
7.5kg x 30sec / 20sec / 10sec (17lbs)
Finished with a superset. Didn't rest until all the sets were done. This gave me a pretty good pump after the viking press.
***
Good events sesh all in all. Bit lighter than the last two weeks because of the trapped nerve (which is feeling a lot better) and i'm just a bit knackered today for some reason.
1. Front squats
5 x 42.5kg x 3 sets
5 x 52.5kg
4 x 62.5kg
4 x 72.5kg
3 x 82.5kg
3 x 92.5kg
3 x 102.5kg {225.5lbs)
10 x 72.5kg (belt - 159.5lbs)
2. Deadlfts
5 x 60kg
5 x 100kg
3 x 120kg
12 x 140kg (308lbs)
3. Single leg press
6 x 20 x 60kg (132lbs)
4. Ab rollouts kneeling
10 x bw + 10kg
10 x bw + 15kg (33lbs)
20 x bw
5. DB rear delt fly
30 x 4kg x 2 sets (8.8lbs)
Dropset = 30 x 4kg / 60 x 2kg / 60 x just my hands
***
For some reason decided to absolutely smash my rear delts at the end there. Seems to have untrapped the nerve in my arm though!
Front squats were good. A lot faster and more stable than the same weights a fortnight ago.
Deadlifts were the first time I've pulled from the floor since the injury and managed the set double overhand with no chalk or straps or anything so happy with that!
Weighing in at a shade over 180lbs right now.
Sent from my Nexus 7 using Tapatalk
5 x 42.5kg x 3 sets
5 x 52.5kg
4 x 62.5kg
4 x 72.5kg
3 x 82.5kg
3 x 92.5kg
3 x 102.5kg {225.5lbs)
10 x 72.5kg (belt - 159.5lbs)
2. Deadlfts
5 x 60kg
5 x 100kg
3 x 120kg
12 x 140kg (308lbs)
3. Single leg press
6 x 20 x 60kg (132lbs)
4. Ab rollouts kneeling
10 x bw + 10kg
10 x bw + 15kg (33lbs)
20 x bw
5. DB rear delt fly
30 x 4kg x 2 sets (8.8lbs)
Dropset = 30 x 4kg / 60 x 2kg / 60 x just my hands
***
For some reason decided to absolutely smash my rear delts at the end there. Seems to have untrapped the nerve in my arm though!
Front squats were good. A lot faster and more stable than the same weights a fortnight ago.
Deadlifts were the first time I've pulled from the floor since the injury and managed the set double overhand with no chalk or straps or anything so happy with that!
Weighing in at a shade over 180lbs right now.
Sent from my Nexus 7 using Tapatalk
1. Press Behind Neck
20kg x 10
30kg x 5
40kg x 12 x 2 Sets (88lbs)
40kg x 8
35kg x 10
30kg x 12
2. Pullups
BW x 12, 10, 8, 8
3. Kirk Karwoski Shrug Rows
60kg x 20 x 2 Sets (132lbs)
50kg x 15 x 2 Sets
4. Standing Tricep Extensions
10kg x 25 (22lbs)
10kg x 15 (3 Second Stretch Each Rep)
5. Seated Incline Dumbell Curls
7.5kg x 20 (16lbs)
5kg x 30
***
My yoke is fucked haha. Delts - fucked. Traps - fucked. Upper back - fucked. Arms - also fucked.
Whole thing took like 50 minutes.
20kg x 10
30kg x 5
40kg x 12 x 2 Sets (88lbs)
40kg x 8
35kg x 10
30kg x 12
2. Pullups
BW x 12, 10, 8, 8
3. Kirk Karwoski Shrug Rows
60kg x 20 x 2 Sets (132lbs)
50kg x 15 x 2 Sets
4. Standing Tricep Extensions
10kg x 25 (22lbs)
10kg x 15 (3 Second Stretch Each Rep)
5. Seated Incline Dumbell Curls
7.5kg x 20 (16lbs)
5kg x 30
***
My yoke is fucked haha. Delts - fucked. Traps - fucked. Upper back - fucked. Arms - also fucked.
Whole thing took like 50 minutes.
1. Log Clean & Press
5 x 45kg
4 x 52.5kg
3 x 60kg
2 x 67.5kg
1 x 70kg
1 x 75kg
1 x 77.5kg (170lbs)
(Every rep floor to overhead)
12 x 70kg with belt (154lbs)
(just presses)
2. DB Shrugs
15 x 50kg x 4 Sets (110lbs)
3. Close Grip Bench (Paused)
6 x 50kg
10 x 70kg x 2 Sets (154lbs)
4. DB Hammer Curls
12 x 20kg
12 x 25kg x 2 Sets (55lbs)
5. Side Planks
60sec x BW (Both Sides)
***
Have chosen log for the next three week rotation of overhead since i absolutely suck at it. Really suck. Right arm completely gave out during the reps haha
. Rest of the workout was good. Grip is getting better even if the arm itself is still weak, bench was hilariously difficult - triceps are done in.
5 x 45kg
4 x 52.5kg
3 x 60kg
2 x 67.5kg
1 x 70kg
1 x 75kg
1 x 77.5kg (170lbs)
(Every rep floor to overhead)
12 x 70kg with belt (154lbs)
(just presses)
2. DB Shrugs
15 x 50kg x 4 Sets (110lbs)
3. Close Grip Bench (Paused)
6 x 50kg
10 x 70kg x 2 Sets (154lbs)
4. DB Hammer Curls
12 x 20kg
12 x 25kg x 2 Sets (55lbs)
5. Side Planks
60sec x BW (Both Sides)
***
Have chosen log for the next three week rotation of overhead since i absolutely suck at it. Really suck. Right arm completely gave out during the reps haha
. Rest of the workout was good. Grip is getting better even if the arm itself is still weak, bench was hilariously difficult - triceps are done in.
