Aye ut what im saying is that theres something very wong with the numbers. If you went to proper failure on the first mini working set of incline benchpress, thn you should be strugging to get half that numbon the next ini set 12 breaths later or however long you are taking. same with side laterals. If you went to failure at 9 reps then the next set should be a serious struggle to get 5, not 9.

weights obv too light.
in the case of the bench press the first mini set shuda been alot higher but got a niggle in the shoulder and neerly crush maself after the 4th lol.

the numbers will be better tomorrow better idea of my maximums for bi's n tri's

Yep sound.

Its only 1 set you are doing...its a rest pause sets. the warms should be very very easy

yup been keeping it to 2 warm up sets at half weight. think that should do it

Chest Shoulders Back

heavy set posted only

Chest

decline bb press - 75k x 8/4/2

Shoulders

Smith press - 35k x 7/4/1

Back

Pull ups - 77k(body)+6k x 8/4/3
t-bar row - 60k x 8/5/3

Good session tonight think i sussed the weights numbers were right
Focus on beating the previous now

Keep at it and you will have muscles in no time. Your form was very good on all exercises...very slow negatives.

cheers whats negatibes?

Negatives i ment

Legs Bi's Tri's

Post working sets only

legs

Inc leg press - 150k x 20
Leg curls - full rack x 10
RDL - 60k x 6/6/5

Tri's

Pushdowns - 80k x 9/2 drop 70k x 6

Bi's

EZ bar curl - 35k + bar x 9/4/4

Felt like shit so wasnt a great session more or less just turned up to show face
Hopefully be back to 100% for friday for a roasting on chest back and shoulders again

Chest Shoulders Back

the heavies as always

Chest

Flat bb press - 75k x 6/3/1

Back

RDL - 110k x 6

Tbar SA - 30k x 11/9/6

Shoulders

iso press - 120 lbs x 9/5/3

Fare enjoyed that session just feel like bench pressing stuff now im on a high

Good work this morning Kean. You should put in brackets what your previous weights were next to what you did today

Need to work on your posing and Tan i think

Lol would probably help one thing at a time but ill focus on the muscles just now the tan will come together in cyprus its like 35 degrees out there!!!

You have a PM stupid

Legs Bi's Tri's

posted heavy sets

Legs

Inc leg press (widow maker) - 165k x 20
SLDL - 80k x 6
seated calf raises - 150k x 5 (5 sec hold)

Bi's

Ez precher - 35k x 12/5/3

Tri's

Dips - body + 15k x 7/4/2

push for 40k on ez preach next time over the 35k was a bit light.
body weight 80k for ref with dips

You should tidy up the journal entry's kean so you and others can see what you did last time compared to this time. See hw you are progressing.

Widdowmakers are nasty!!!

need to get round to it lol. Yup cant beat a good widowmaker

You wre strong on Ez Preach. Definitely manage a good few reps with 40Kg.

Rab wrote:You should tidy up the journal entry's kean so you and others can see what you did last time compared to this time. See hw you are progressing.

Widdowmakers are nasty!!!

Entries are shabby. take some time mate. My weights and reps might be Sh*t, but atleast the post looks good lol

was trying to get a full cycle of the dc together before commenting started keeping my old marking pages for easy looking ill have a comparison for wed is wed the night for incline press etc? i need a copy of the program ive just being going along with the flow up untill now lol

Back to workout 1 - Incline BB, Side lats, BB Rows, Pulldowns. Get the workout from first post of my journal...

U will just do as ur told lol

craig_89 wrote:Back to workout 1 - Incline BB, Side lats, BB Rows, Pulldowns. Get the workout from first post of my journal...

U will just do as ur told lol

So Kean is your bitch then....

partner in crime

think ill get a book the same as urs and right down the workout a bit better. recon that sounds like a job for work give ya a race to 80kg press craig

GymBunny wrote:

craig_89 wrote:Back to workout 1 - Incline BB, Side lats, BB Rows, Pulldowns. Get the workout from first post of my journal...

U will just do as ur told lol

So Kean is your bitch then....

I dont like to call him my bitch but i guess so.....

he just follows me around waiting for instructions - quite sad really lol ko mate

Could be worse tho, we have to make him leave the gimp suit at home

kean.1 wrote:think ill get a book the same as urs and right down the workout a bit better. recon that sounds like a job for work give ya a race to 80kg press craig

Hope yer ready mate, cos thats next for me. Always improving mate

Could be worse tho, we have to make him leave the gimp suit at home

bit harsh dont see the problem with a bit of visual stimulation

Hope yer ready mate, cos thats next for me. Always improving mate

should hope so all that money on gear your due a little payback