3 Weeks to Buffness

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3 Weeks to Buffness

Postby Rab on Wed Jul 23, 2008 7:46 pm

Just a short journal for the crack. Go on holiday in 3 weeks and i have moved off of DC for now. I dont want to contaminate my DC Journal with this stuff

Shoulders

Side laterals
10k x10, 10k x10, 10k x10, 15k x8, 17.5k x10, 17.5k x8, 17.5k x8, 17.5k x8

Bent Laterals
10k x10, 17.k x8, 17.5k x10, 17.5k x10, 17.5k x10

DB press
22k x12, 30k x8, 30k x8, 30k x8, 30k x8, 25k x8, 20k x12, 17.5k x12, 15k x10

Shrugs
30k x10, 40k x10, 50k 10, 50k x10, 50k x10, 50kx10


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

Pretty light and low intensity but I got a good sweat on. good wee pump though. Felt good for a change from smashing several shades out myself in one torture DC Set :lol:
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Re: 3 Weeks to Buffness

Postby Rab on Wed Jul 23, 2008 7:48 pm

Oh...As for the title of the journal...its a piss take of one of the members from another forum who had a 12 weeks to buffness journal, that went on for more like 22 weeks to no prevail :lol: I recon i can achieve more in 3 weeks than in his 22 weeks
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Re: 3 Weeks to Buffness

Postby cleaver on Wed Jul 23, 2008 7:52 pm

Rab wrote:Oh...As for the title of the journal...its a piss take of one of the members from another forum who had a 12 weeks to buffness journal, that went on for more like 22 weeks to no prevail :lol: I recon i can achieve more in 3 weeks than in his 22 weeks


All long as you do not start spouting bull jelly about high fat bollick then that's fine :?
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Re: 3 Weeks to Buffness

Postby Rilla on Wed Jul 23, 2008 8:04 pm

You've had eight journals over the last two months. Like the attention?

:D
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 3 Weeks to Buffness

Postby Rab on Wed Jul 23, 2008 8:07 pm

Just like to keep each program to its own journal you cheeky swine. Just as many as you anyway :lol:
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Re: 3 Weeks to Buffness

Postby Rilla on Wed Jul 23, 2008 8:09 pm

Rab wrote:Just like to keep each program to its own journal you cheeky swine. Just as many as you anyway :lol:


Blah, you're up 3-2. :D
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 3 Weeks to Buffness

Postby Rab on Wed Jul 23, 2008 8:14 pm

4 actually sonny jim :lol:
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Re: 3 Weeks to Buffness

Postby Rilla on Wed Jul 23, 2008 8:15 pm

You're an even bigger attention whore than I am, and that's saying quite a bit.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 3 Weeks to Buffness

Postby Rab on Wed Jul 23, 2008 8:18 pm

It is all about keeping each program in its individual journal mate. I get all the attention i need from you, and KP whores enough for everyone so its cool!
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Re: 3 Weeks to Buffness

Postby ollie on Wed Jul 23, 2008 9:10 pm

Rilla wrote:You've had eight journals over the last two months. Like the attention?

:D


You've been counting...stalker? :?
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Re: 3 Weeks to Buffness

Postby Jake The Muss on Wed Jul 23, 2008 9:12 pm

I agree with the Rilla, never know where to look to catch up on your training! :lol:
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Re: 3 Weeks to Buffness

Postby Alex on Wed Jul 23, 2008 9:25 pm

Rab, for your Side Raises, instead of lots of sets keep to 4 but do a tempo set (1 second hold, 3 second negative) and then go straight in with a superset using the same weight but at a fast tempo (straight up and down).
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Re: 3 Weeks to Buffness

Postby ollie on Thu Jul 24, 2008 10:56 am

Alex wrote:Rab, for your Side Raises, instead of lots of sets keep to 4 but do a tempo set (1 second hold, 3 second negative) and then go straight in with a superset using the same weight but at a fast tempo (straight up and down).


I've done this a few times since you mentioned it to me...killer but no doubt effective :twisted:
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Re: 3 Weeks to Buffness

Postby simon m on Thu Jul 24, 2008 11:41 am

Looks good and the weights aren't too shoddy fior what is meant to be a light workout - good stuff Rab.
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Re: 3 Weeks to Buffness

Postby Rab on Thu Jul 24, 2008 12:46 pm

Cheers Big Si. I recon i will be comfy pressing the 35kg db's for good reps now. Maybe even a few reps with the 40's

Alex & Ollie. Thats something i will give a shot next week when i crank up the intensity again. Cheers
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Re: 3 Weeks to Buffness

Postby kean.1 on Thu Jul 24, 2008 3:12 pm

forget 3 weeks to buffness!!! your gonna need 2 days to buffness if you plan in winning this posedown big yin :twisted: :lol:
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Re: 3 Weeks to Buffness

Postby Rab on Thu Jul 24, 2008 7:14 pm

Arms

Supported EZ curls (body supported against a pillar to make super strict)
25k x10, 25k x10, 30k x8, 30k x8, 35k x8, 35k x8, 35k x8

Incline db curls
10k x10, 17.5k x8, 17.5k x8, 17.5k x8

Concentration curls
10k x12, 12.5k x12, 15k x10, 15k x10, 15k x10

Decline cgbp superset with overhead tricep cable ext
60k x10/40k x12 90k x6/45k x10 90k x8/50k x8 90k x8/50k x8

S.A reverse pushdowns superset with S.A Pushdowns
(alternate arms no rest kinda thing)
17.5k x10 x4

Reverse crunches - 20 reps
Cable ab crunches - 20 reps @ 50kg


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

I love concentration curls :)
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Re: 3 Weeks to Buffness

Postby Rab on Fri Jul 25, 2008 8:08 pm

Lower

Squats
60k x5, 60k x5, 60k x5, 90k x5, 100k x5x5

Deadlifts
60k x5, 100k x5, 129k x3, 120k x3

RDL
100k 5 x4

Bulgarian split squats (each db)
10kg x8, 15kg x8, 20kg x5, 25kg x5

Posedown
Rab took 1st place

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

Just a light session to keep me ticking over. nothing intense.

Wee posedown for sh!ts n giggles
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Re: 3 Weeks to Buffness

Postby Rilla on Fri Jul 25, 2008 8:16 pm

At least you're good at posing. :D
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 3 Weeks to Buffness

Postby Rab on Sat Jul 26, 2008 1:17 pm

Chest

Dips
BW x8, BW x5, BW +20k x5, BW +35k x5, BW +50k x8 viewtopic.php?f=4&t=2052

30deg incline db press
22k x8, 30k x8, 35k x5, 40k x5, 45k x5, 50k x5

Cable crunch (weight per side)
20k x12, 25k x12, 25k x12, 25k x12, 25k x12

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

Nice little chest session. Nothing to failure on the pressing or cables ect, just heavyish. Felt pretty comfy with the 50k db's, think i could get a good 8 if i was 100% focused and in the right frame of mind for knocking 7 shades out myself.

Crackng new dumbells we have that are well balanced. You dont realise the difference this makes untll you ahve a good pair.
Last edited by Rab on Sat Jul 26, 2008 2:12 pm, edited 2 times in total.
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Re: 3 Weeks to Buffness

Postby kean.1 on Sat Jul 26, 2008 1:28 pm

50k x 8 ;) count the groans :lol:
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Re: 3 Weeks to Buffness

Postby Rab on Mon Jul 28, 2008 7:36 pm

Upper Back


Yates Rows
60k x12, 60k x12, 80k x10, 100k x8, 100k x8, 100k x8, 80k x15

SA Tbar Rows
30k x8, 35k x8, 35k x8, 35k x10

WG Pullups
10 Reps, 9 Reps, 8 Reps

CG Pullups
8 reps

CG Seated Cable Rows
10Blocks x10, 12Blocks x8, 12Blocks x8, 12Blocks x8

Dips - Fast BW reps no lockout
8 reps, 8 reps, 20 reps, 20 reps

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

Good fast paced sweaty workout. plenty of volume for me.
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Re: 3 Weeks to Buffness

Postby cleaver on Mon Jul 28, 2008 8:01 pm

good work young robert. :D
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.

"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
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Re: 3 Weeks to Buffness

Postby kean.1 on Mon Jul 28, 2008 8:16 pm

pretty meaty program lots in it :)
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Re: 3 Weeks to Buffness

Postby Rab on Wed Jul 30, 2008 8:24 pm

Shoulders


Seated DB Press
15k x12, 20k x12, 25k x8, 30k x8, 35k x6, 30k x6, 40k x6 35k x6, 30k x8, 22.5k x12


Standing side laterals (1 sec hold, 3 sec negative)
10k x10, 12.5k x8, 15k x8, 17.5k x8....drop set 10kg x5, 17.5k x8....drop set 10kg x5, 17.5k x8....drop set 10kg x5,

Bent laterals
12.5k x10 drop set 10kg x5, 12.5k x10 drop set 10kg x5, 12.5k x10 drop set 10kg x5

Seated Alt Arnie press ( no back support)
22k x12...drop set...17.5k x6

********

Good volume and chuffed that i can now comfortably handle the 40kg's ont he pressing. flat out and fresh there was 8 in me i recon. they could have been a few inches deeper though and fell slightly short of my standards.

Other than that, just a sweaty session

Challenged Kean1 to a posedown...got my tshirt off the lot but he shat it!
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