Thursday 22nd Jan

Delts/Traps

BB OH Press (clean to shoulders at start)-
(behind neck) 40kg x12, 50kg x10, 50kg x8, 50kg x6
(Normal) 50kg x12, 50kg x10, 50kg x10
DB Side raise alternate with DB Pronated grip side raise - 12kg ea + 8kg ea x10 x10 x10 x10
BB Upright row - 50kg x10 x10 x10 x10
Slow DB Front raise - 8kg ea x10 x10 x10
BB Shrug - 130kg x10, 150kg x8, 170kg x6, 200kg x4
BB rear Shrug - 100kg x10 x10 x10
Rear delt fly - 10kg ea x15, x12, x10

Notes - Bit of a forgettable session, not sure if it was the crowdedness of the gym or was just being lazy but never really got into my stride and kept going too light. Doesnt feel like ive worked my shoulders at all.. ho hum.

I'm discusted at that workout Mark. Besides the 200kg shrugs thas a poor show for a man of your calibre

I dont care how slow those front raises were. No big muscly bloke like you EVER and i mean EVER has any reason to go below 10kg dumbels for anything. Its just wrong!

Please dont tell me you were using a pair of the wee poncey blue or pink ones?

No they were proper ones, so I may have got away with it from a distance, but i am suitably ashamed and wish to speak no more of this.

lol

Its not funny Richard.



Actually it is. BAHAHAHAH

Big 120kg of man meat Mark pussy footing about with 8kg dumbells.

hehe bastardo

OMG I am absolutely killing myself laughing here!!!!

Mark, you are not going to live this one down. Also bearing in mind that wee girlies like me can use DBs at 10kg for Flys!!! And 7kg for biceps...

Oh dear oh dear oh dear. Shall I find you a fluffy pink tutu?

Dont you start as well

Roll on saturday so i can redeem myself... having the piss taken out of me by a girl i can take.. but a bodybuilder with highlights is too much

Mark ignore the heathens!

P.S. I've found a tailor who can alter that dress you like.

Marks1972 wrote:having the piss taken out of me by a girl i can take.. but a bodybuilder with highlights is too much

Hehehe...

Shrugs are looking good though...

You dont need front raises mate waste of time. Good workout though

Like the rest of the session i was just dicking around to be honest mate... the sooner the new year resolution crowd sod off back to their sofa's and their cans of Stella the better.

The new years crowd are doing my head in. Can you belive one of them had a muffin with him last night to eat after the workout tossers the lot of them

So much hate.

Last night's session was a joke as well. Normally I train in the morning but couldn't yesterday and the place was absolutely rammed. Also forgot my ipod so had to deal with all the gay quips going on. Gets a bit much when it's that crowded

Saturday Jan 24th

Chest/Biceps

Incline Bench press - 70kg x12, 90kg x10, 100kg x6, 110kg x2
DE Bench - Bar+Red bands x20, 60kg+red bands x5 x5 x5 x5 x5
DB Flys - 20kg x10, 24kg x10, 26kg x10, 30kg x8
Decline DB press - 20kg ea x20, 30kg ea x10 x10 x10
EZ bar curls - 30kg x10, 40kg x10, 45kg x8
Cross body Hammers - 20kg ea x10 x10 x10
CG Pull ups - 120kg BW -20kg assist x5 x5 x5

Notes : Decent Session, Incline bench needs some work but not done it for months so quite happy. Good flys, 30kg were good form and good stretch. As Pingu and GB have taken the piss out of me last session, i expect them to match this session pound for pound or do some sort of forfeit.. some sort of naked forfeit. I would include Rab as well, but then id have to include him in the naked forfeit.. and no one wants that in their life.

SCOTT GALTON wrote:The new years crowd are doing my head in. Can you belive one of them had a muffin with him last night to eat after the workout tossers the lot of them

Brilliant. The worst I've seen is someone going to get a snickers or a packet of crips from the vending machine with a bottle of Luco or Powerade. I was like "WTF IS THE POINT!?"

Marks1972 wrote:Saturday Jan 24th

Chest/Biceps

Incline Bench press - 70kg x12, 90kg x10, 100kg x6, 110kg x2
DE Bench - Bar+Red bands x20, 60kg+red bands x5 x5 x5 x5 x5
DB Flys - 20kg x10, 24kg x10, 26kg x10, 30kg x8
Decline DB press - 20kg ea x20, 30kg ea x10 x10 x10
EZ bar curls - 30kg x10, 40kg x10, 45kg x8
Cross body Hammers - 20kg ea x10 x10 x10
CG Pull ups - 120kg BW -20kg assist x5 x5 x5

Notes : Decent Session, Incline bench needs some work but not done it for months so quite happy. Good flys, 30kg were good form and good stretch. As Pingu and GB have taken the piss out of me last session, i expect them to match this session pound for pound or do some sort of forfeit.. some sort of naked forfeit. I would include Rab as well, but then id have to include him in the naked forfeit.. and no one wants that in their life.

Wheres your flat benching? I recon i could take you on it now!

..and everyone wants to see me nekkid....possibly with a bag over my head but nekkid all the same!

Avoiding it for now, need to make sure my elbows/tendons are back to strength before i try to move 140kg+ again.

Mark, you are a hoot as always!!! Yeah, like I can match you pound for pound!!!! Or is that the idea?.....

/angelic face

Yeah right! More like

Sunday 25th Jan

Back/Triceps

Deadlift - 110kg x5, 140kg x5, 180kg x3, 220kg x1, 240kg x1, 250kg x 1 (slow grinder)
// BOR - 60kg x12, 80kg x10, 90kg x10, 100kg x8, 110kg x6
T-Bar Row - 60kg x10, 80kg x10, 100kg x8, 110kg x4
CG Rack Lockout (Reversed red bands, approx 15kg less at rack, full weight at lockout) - 60kg x15, 80kg x10, 90kg x10, 100kg x10, 110kg x6
Incline Skullcrushers - 30kg x10 x10 x10
Machine lat pulldown - 80kg x15, 90kg x12, 100kg x10, 110kg x10
SA rope extension - 5kg x10 ea arm, 7.5kg x 10, 10kg x5
Machine crunches - +55kg x20, x15, x10

Notes : Dissapointing deads, after the speed of last weeks 240kg i thought i had a crack at my PR or equal at least, but 250kg was too much of a grind and for the first time in a very long time i felt my grip going so left it there. CG Rack Lockouts were awesome, the bands did a great job of letting me focus on my triceps as it got heavier towards lockout. The SA extensions were a bit humbling, either they are a one of those weird exercises that you cant go heavy on or my triceps were nuked.

Need to start looking at a proper program now ive got back into things, back to back days seems to be hurting my Back/Tricep days as i do feel a little fatigued going into them. If i do stay with a 4 day split i think ill do 1 day on, 1 day off.

Sorry about the deads Mark, but if you can get a split that works for you you will be hitting that PB, I have no doubt!

good workout none the less mate. You certainly back witha bang