That should be interesting! Don't be discouraged if they aren't as good as before, I bet you can add 50 pounds to your max in a month after not doing them for a year.
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Trapzilla's training log-the storm journals
- Thread starter trapzilla
- Start date
davegmb
Elite Member
Ahhh cricket sounds much more civilised then a session in the gym with you, i dont blame the young man haha. 180Kg at the end of a back workout, strong.
Well I truely paid fpt yesterday's madness by whole posterior chain is in absolute agony today!!
tried out new squatting technique and leg press stance. I liked em so will be keeping them in.
On the 180kg/396 kg squat my right lat cramped so had to chuck the bar!
back squats full ass to floor
60/132x12
100/220x10
140/308x8
160/352x3
180-miss
Immediate increasing sets;
60/132x12
100/220x12
140/308x6
front squats
60/132x12
100/220x20
lunges-40metres
bw x1
+20/44x1
+40/88x1
leg press-new stance
150/330x12
200/440x12
250/550x12
seated leg curls
20/44x10
40/88x10
60/132x6
seated calf raises
57.5/126.5
107.5/236.5x20
157.5/346.5x20
207.5/456.5x20-PR
257.5/566.5x20-PR
very happt with the calf PRs haven't had many of those in a while!
tried out new squatting technique and leg press stance. I liked em so will be keeping them in.
On the 180kg/396 kg squat my right lat cramped so had to chuck the bar!
back squats full ass to floor
60/132x12
100/220x10
140/308x8
160/352x3
180-miss
Immediate increasing sets;
60/132x12
100/220x12
140/308x6
front squats
60/132x12
100/220x20
lunges-40metres
bw x1
+20/44x1
+40/88x1
leg press-new stance
150/330x12
200/440x12
250/550x12
seated leg curls
20/44x10
40/88x10
60/132x6
seated calf raises
57.5/126.5
107.5/236.5x20
157.5/346.5x20
207.5/456.5x20-PR
257.5/566.5x20-PR
very happt with the calf PRs haven't had many of those in a while!
Yeah, it was a sensible decision on his part, i'm dying today and i'm used to this shit!
Oh well the fool has agreed to a monster leg session in a week or two =) chunder here we come! hahaha, he won't be walking for a while. the last guy who did it with me was unable to walk properly for about 11 days it took 6 days before he could go up and down the stairs without a banister!! i'm a sick fuck
Damn a 20 rep front squat ugh that would suck, I don't like to go over 3 on those lol. I think I am going to try that on a shock week right before a deload.
very oddBut you can probably front squat way more weight than that 20 times, when you did it with back squats you probably used a more intense weight.
this workout was meant to be with a young guy who thought he was massive but he pulled out due to cricket!!
How hard-core can he be if a little insect kept him from working out?
How hard-core can he be if a little insect kept him from working out?
hahaha, cricket lol
I've changed my split to hit Chest 2x a week as I feel it is a major week point, aswell as targetting hams more . New split is as follows;
Mon-Chest+tris
Tues-Back +forearms
Wed-Reverse order Legs
Thurs-Chest +delts
Fri-Back+traps/rest
Sat-arms
Sun-Legs
today was chest so here goes;
incline bench
60/132x10
100/220x10
120/264x2
140/308x3-drop set, 100/220x6, 60/132x10-PR
Incline flyes
30/66 x8
40/88 x8
50/110x6
wide flat bench
60/132x10
90/198x8
120/264x8-drop set 80/176x10, 60/132x12-PR
wide hammer strength presses(weight each side)
20/44x10
40/88x10
50/110x8
underhand crossovers
30/66x10
35/77x10
40/88x8-extended set overhand crossovers 40/88x20
overhand wide ez bar pressdowns
40/88x10
60/132x10
80/176x10
one arm overhead dumbbell extensions
14/30.8x10
18/39.6x10
25/55x10
30/66x10-PR
giant set 2 rotations 40/88 x20 on each exercise
reverse ez bar pressdowns
close ez bar pressdowns
overhead rope pressdowns
wide rope pressdowns
close rope pressdowns
happy with the PR's and i reckon this new split will shock my chest and hams greatly
Mon-Chest+tris
Tues-Back +forearms
Wed-Reverse order Legs
Thurs-Chest +delts
Fri-Back+traps/rest
Sat-arms
Sun-Legs
today was chest so here goes;
incline bench
60/132x10
100/220x10
120/264x2
140/308x3-drop set, 100/220x6, 60/132x10-PR
Incline flyes
30/66 x8
40/88 x8
50/110x6
wide flat bench
60/132x10
90/198x8
120/264x8-drop set 80/176x10, 60/132x12-PR
wide hammer strength presses(weight each side)
20/44x10
40/88x10
50/110x8
underhand crossovers
30/66x10
35/77x10
40/88x8-extended set overhand crossovers 40/88x20
overhand wide ez bar pressdowns
40/88x10
60/132x10
80/176x10
one arm overhead dumbbell extensions
14/30.8x10
18/39.6x10
25/55x10
30/66x10-PR
giant set 2 rotations 40/88 x20 on each exercise
reverse ez bar pressdowns
close ez bar pressdowns
overhead rope pressdowns
wide rope pressdowns
close rope pressdowns
happy with the PR's and i reckon this new split will shock my chest and hams greatly
Nice workout congrats on the PRs. That's one big ass giant set.
davegmb
Elite Member
110 lbs incline flyes!!! That's crazy!!!
^ damn I thought that was incline bench before. I call shitty form on that! Seriously though, how can you do incline flies with 110 DBs?
Cheers Gaz, although i think my fingers may break doing your last grip day
No day off on the new split
well only if needed
maybe once every 2 weeksI can actually only flye so much due to my rotator cuff injury believe it or not. I'd liek to be able to go down to where my wrist are at the same level as my shoulders but i can only go so my half way between my elbow and wrist is level with my shoulder if that makes sense.
If i go deeper than that with anyweight, i get searing pain in my shoulders and my joint cracks slightly.
so my ROM is somewhat reduced compared to most. I mean if i was to flye like arnie did my shoulders would not work!
Lol ok I was wondering about those flies. I go deep as fuck and 35 pounds is challenging.
Back today.
Was still fucked from that monster workout on saturday so just did a light pumping session to ease recovery;
wide pull ups-warm up
bwx15-PR
bw x11
bwx9
rowrow pulldowns
50/110x12
80/176x12
100/220x12
rowrow rows
20/44x10
40/88x10
60/132x10
80/176x10
bilateral hammer low strength rows-each side
40/88x10
65/143x10
75/165x10
overhand shoulder width cable high rows
80/176x10
100/220x10
125/275x10
cable low rows with 2 d-handles with backside elevated on 4 plates
60/132x12
80/176x12
110/242 x12
ez bar straight arm pulldowns
50/110x12
65/143x12
80/176x12
dumbbell pullovers
30/66x10
40/88 x10
50/110x10
hyperextensions
bwx30
+20/44x30
+7/15.4x20(slow and strict with squeeze throughout)
nice pump overall, just keeping the blood in the muscles.
Was still fucked from that monster workout on saturday so just did a light pumping session to ease recovery;
wide pull ups-warm up
bwx15-PR
bw x11
bwx9
rowrow pulldowns
50/110x12
80/176x12
100/220x12
rowrow rows
20/44x10
40/88x10
60/132x10
80/176x10
bilateral hammer low strength rows-each side
40/88x10
65/143x10
75/165x10
overhand shoulder width cable high rows
80/176x10
100/220x10
125/275x10
cable low rows with 2 d-handles with backside elevated on 4 plates
60/132x12
80/176x12
110/242 x12
ez bar straight arm pulldowns
50/110x12
65/143x12
80/176x12
dumbbell pullovers
30/66x10
40/88 x10
50/110x10
hyperextensions
bwx30
+20/44x30
+7/15.4x20(slow and strict with squeeze throughout)
nice pump overall, just keeping the blood in the muscles.
WTF is a rowrow
+1 lol
Ha, damn I'm funny.
Oh how drole Ihate
Its because I like and am very good at all rows
but a rowrow pulldown is with an ez bar attachment place 2 d handles in the groves so that they hang down lean back to about 70 degrees and pulldown, it allows a much greater contraction. and allows you to target the lats over teres groups
a rowrow row is on the t-bar machine place a rope under the handles and take an underhand plams parrallel grip and at a 60 degree row it right to your lower chest squeeze hard at the top-hits the middle lumbars, lowerlats and middle traps hard.
all named after me as,as far as i know they'e unique to me
Its because I like and am very good at all rows
but a rowrow pulldown is with an ez bar attachment place 2 d handles in the groves so that they hang down lean back to about 70 degrees and pulldown, it allows a much greater contraction. and allows you to target the lats over teres groups
a rowrow row is on the t-bar machine place a rope under the handles and take an underhand plams parrallel grip and at a 60 degree row it right to your lower chest squeeze hard at the top-hits the middle lumbars, lowerlats and middle traps hard.
all named after me as,as far as i know they'e unique to me
Today was my first reverse leg day and boy oh boy did I enjoy it.
smith machine seated calf raises
57.5/126.5x20
157.5/346.5x20
207.5/456.5x30
257.5/566.5x50-PR
smith machine standing calf raises
157.5/346.5x12
207.5/456.5x12
257.5/566.5x30-PR
reverse toe press
20/44x12
30/66x12
40/88x12
60/132x12
jeffersons
40/88x20
60/132x20
lying leg curl
37.5/82.5x10
52.5/115.5x10
67.5/148.5x10-PR
one legged curls
10/22x12
15/33x12
20/44x12
box RDL
30/66x10
80/176x10
110/242x10
walking barbell lunges
20/44x50m
30/66x50m
back squats
60/132x10
100/132x10
140/308x10
leg press
150/330x12
200/440x12
my legs were fucked by the time lunges came round and the squats nigh on killed me, but a beautiful session
smith machine seated calf raises
57.5/126.5x20
157.5/346.5x20
207.5/456.5x30
257.5/566.5x50-PR
smith machine standing calf raises
157.5/346.5x12
207.5/456.5x12
257.5/566.5x30-PR
reverse toe press
20/44x12
30/66x12
40/88x12
60/132x12
jeffersons
40/88x20
60/132x20
lying leg curl
37.5/82.5x10
52.5/115.5x10
67.5/148.5x10-PR
one legged curls
10/22x12
15/33x12
20/44x12
box RDL
30/66x10
80/176x10
110/242x10
walking barbell lunges
20/44x50m
30/66x50m
back squats
60/132x10
100/132x10
140/308x10
leg press
150/330x12
200/440x12
my legs were fucked by the time lunges came round and the squats nigh on killed me, but a beautiful session
