Rab wrote:Shoulders & traps

Seated DB press
15kg x12, 15kg x12, 20kg x10, 25kg x10, 30kg x8, 35kg x6, 40kg x6, *45kg x0* 45kg x1 +1 assisted rep, 25k x12

Cable side lateral cross
7.5k x12, 10k

Nice going Biff - Im not training today as Ive come down with the flu si itll give you a chance to raise you game a little.

Cheers mate. You will be pissing all over 25ks in no time. Your a big lad.

When i was your age i was 9 stone or something still

Whatever KP . Im well pissed off because my wraps have went missing or been stolen. Wont be heavy dips till i get a new pair.

Strong shoulders mate. Looked nasty when u dropped those dbs on yer leg lol.

Need to get some1 that can get them off the floor to hand them up next time

lol

That is some nice shoulder pressing mate, no wonder you're a good bencher

Agreed,excellent pressing!

Cheers guys. Shoulder strength has made allot of improving recently. Heavy cheat side laterals seems to have made a difference...wee bit of swing and up we go with far too much weight

Rab wrote:Cheers guys. Shoulder strength has made allot of improving recently. Heavy cheat side laterals seems to have made a difference...wee bit of swing and up we go with far too much weight

I always have a little cheat, never done me any harm!

Just the worry of an injury, otherwise I can't see a problem with a few cheated/forced reps here and there

ollie wrote:Just the worry of an injury, otherwise I can't see a problem with a few cheated/forced reps here and there

True,but im sure most of us know how to do a few cheat reps safely! Said it before, Bertil said cheat for size!

Jake The Muss wrote:

ollie wrote:Just the worry of an injury, otherwise I can't see a problem with a few cheated/forced reps here and there

True,but im sure most of us know how to do a few cheat reps safely! Said it before, Bertil said cheat for size!

Rilla says cheat for a good relationship.

No wonder I'm single, eh?

Rilla wrote:

Jake The Muss wrote:

ollie wrote:Just the worry of an injury, otherwise I can't see a problem with a few cheated/forced reps here and there

True,but im sure most of us know how to do a few cheat reps safely! Said it before, Bertil said cheat for size!

Rilla says cheat for a good relationship.

No wonder I'm single, eh?

You are so slutty Rilla.... but thats why we love ya!!

Actually, I have had relationships where I didn't cheat. They were just very short.

BOLLOCKS!!!!!

Gym Got a little flooded agian, but not as bad. spent as long brushing water out as i did training. eventually sacked it and just plodded through the water to train. feck it!

Arms


Standing db curls
10k x12, 12.5k x12, 15kg x12, 17.5kg x10, 22.5kg x10, 22.5kg x8, 22.5kg x8

EZ Preacher curls
25kg x12, 35kg x8, 30kg x10, 30kg x10

Decline CGBP
60kg x12, 80kg x10, 90kg x8, 95kg x8

Concentration curls (arm-to-arm no rest)
12.5k x12, 11, 10

Pushdowns (2 sec pause at bottom)
40kg x15, 55kg x12, 65kg x12, 65kg x12

***************

Felt weak and shite. hardly ideal conditions but thats no excuse.

No excuses bro!

Nice CGs

I know mate. Pain in the fecking arse brushing out the wayter and splodging through puddles while you are training.

I have a bloody cough and runny nose now too. I bet its from being down in there with all the dampness etc

Rab wrote:I know mate. Pain in the fecking arse brushing out the wayter and splodging through puddles while you are training.

I have a bloody cough and runny nose now too. I bet its from being down in there with all the dampness etc

Just be happy your workout didn't include:
Crunches, press ups, jumping drills, planks or supermen.

how the hell did the gym end up flooding again

Lower

Front squats Ass to Grass
40k x10, 40k x10, 60k x8, 60k x8, 70k x6, 80k x6, 90k x5

Leg ext (weight in machine Blocks)
4x10, 5x10, 6x10, 7x10, 8x11

RDL
60k x10, 100k x6, 120k x6, 120k x6

Tyre Flips - 8 flip length track
4 laps, best time - 27.5, last lap time - 51 seconds.

****************
Good wee workout

Made a track for the tyre flip 8 length long and did timed runs. from one side up and back so 2 laps twice. This is seriously hard work i tell you. I was proper wiped out after it as we were racing for the best time. Track record is 26.2 seconds Got beat by a second or so.

Makes sense to set up a course so you can time yourself.
Good to see you're walking in the proud footprints of sir Caveman!

Rilla wrote:Makes sense to set up a course so you can time yourself.
Good to see you're walking in the proud footprints of sir Caveman!

When i say a track i mean two bricks 50 yards apart to mark out the distance

It aint a RC workout as i have friends to flip tyres with and have a laugh with it. It has been pissing down for days here and the grass was soaking. My dragon was wondering WTF i had been doing at the gym Stupid dragon!

Rab wrote:

Rilla wrote:Makes sense to set up a course so you can time yourself.
Good to see you're walking in the proud footprints of sir Caveman!

When i say a track i mean two bricks 50 yards apart to mark out the distance

It aint a RC workout as i have friends to flip tyres with and have a laugh with it. It has been pissing down for days here and the grass was soaking. My dragon was wondering WTF i had been doing at the gym Stupid dragon!

Methinks it's angry pirate time.
And yea, I figured the track was something like that.

Chest

Below // Dips
BW x12, BW x12, +20k x6, +30k x6, +40k x6, +50k x6, +60k x0, +60k x0, +60k x0

Incline DB Press
25k x8, 30k x8, 35k x8, 40k x8, 45k x7

Cable crunch (1-2 sec pause to pose in mirror)
15k x12, 20kx12, 25k x12, 30k x10, 25k x15

********************

Decided to go below // with dips today. Used db's up to the 50kx6 which was quite comfy. had to use 3x20 plates for the 60k attempts and i just couldnt do it. the size of the 3 plates between my legs made it hard but when i got down to //, my shoulders couldnt handle the weight and just folded under the strain. I ket trying though as my muscles felt like they could take the weight no problem aswell since the 50kg was quite comfy. BOOLOCKS!!!!

New plan will be to work on deep 50kg dips to improve strength in the lower part. Work up to 12 reps with 50k before moving on.

Dips took it out me for the incline pressing but i still did not bad.

Bloody good work mate. +50x12 will be awesome! When are you going away? Looking leaner?

Dips took it out of you and you hit 45kx7 on inclines??

You arse

Cheers mate

My flight is at 6.am next Sunday so Saturday will be a local pub meal, few pints and bed for 7pm or something and back up at 1.30 or something.

Wouldnt say im all that leaner tbh. Im on a bit of a wind down apart from bits n pieces i'm still giving some welly. Alot of separation between shoulders/arms chest ect with some pretty deep lines across the chest coming through when doing the cable crunches today.