Angry Pirate Training

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Re: Angry Pirate Training

Postby simon m on Tue Dec 20, 2011 8:38 pm

Tuesday 20 December 2011 - Shoulders & Triceps

Smith Shoulder Press: 70x10,105x5,100x6,90x6,80x8

Facedown Rear DB Lat Raise: 18x12,24x12x2,26x11

DB Lat Raise: 18x8x3

DIPS: BW+25x6,BW+35x8,BWx12

Triceps Rope: 25x12x3

Comment

110kgs smith press next week.
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Re: Angry Pirate Training

Postby simon m on Wed Dec 21, 2011 8:23 pm

Wednesday 21 January 2011 - Back & Biceps

Seated Cable Rows: 60x8,80x8,95x7

DB Rows: 52.5x6x2

Straight Arm Pulldowns: 30x12,35x12x2

Reverse Seated Iso Pulldown: 80x8x2

Cable Curls to forehead 25x20x2

DB Curls: 20x6,24x6

Hamercurls: 26x6

EZ Curls: 30x12x2

Comment

Starting to get focus back...
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Re: Angry Pirate Training

Postby julesm on Thu Dec 22, 2011 7:17 am

all bodes well for a blast off back to planet awesomeness in the new year
most would say (in a ridiculously strong new york accent) "doin it tomowow"
however the mindset and force is strong in this one.
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Re: Angry Pirate Training

Postby simon m on Thu Dec 22, 2011 9:06 am

julesm wrote:all bodes well for a blast off back to planet awesomeness in the new year
most would say (in a ridiculously strong new york accent) "doin it tomowow"
however the mindset and force is strong in this one.



Yep, 2012 should be good. Rugby coaching twice per week along with 4 gym sessions should keep me fit.
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Re: Angry Pirate Training

Postby simon m on Fri Dec 23, 2011 3:25 pm

Trained with Alex did

Incline BB Press
DB Shoulder Press
DIPS
and an arms super set

Added in some Anabolic Antlers TMas well
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Re: Angry Pirate Training

Postby simon m on Thu Dec 29, 2011 10:11 pm

Thursday 29 December 2011 - Shoulders & Arms

Smith Press: 60x10,100x5,90x6,80x8

DB Side Laterals: 18x8x3

Facedown Rear Laterals: 20x12,24x12,28x6x2

Triceps Rope: 30x12x3

DB Curls: 16x10, 24x8

Single Arm Cable Curls to forehead 12.5x12x2

Comment

Wankers at work have me there for full days when I was meant to be working 1/2 days so just got in what I could today
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Re: Angry Pirate Training

Postby simon m on Sat Dec 31, 2011 2:35 pm

Saturday 31 December 2011 - Chest & Biceps

Incline DB Press: 32x8,42x6,50x6x2

Incline BB Press: 70x8,100x3,90x6,80x8

DIPS: BWx12,25x6,40x4,BWx12

Cable Crossovers: 17.5x12,20x12

DB Curls: 16x10,20x10,24x8

EZ Curls: 30x10x3
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Re: Angry Pirate Training

Postby simon m on Mon Jan 02, 2012 4:19 pm

Monday 2 January 2012 - Back & Biceps

Iso Rows: 80x10,130x8,180x6,130x6,80x12

Reverse Seated Iso Pulldowns: 80x8x2,90x8

Hamerstrength Mid rows: 100x8,120x8,80x15

Hamerstrength Reverse Grips Pulldowns: 100x10,120x9,80x16

Straight Arm pull downs: 25x12x3

Single Arm Cable curls to forehead: 12.5x12x3

EZ Curls: 42.5x12x3

Comment

Must be January, loads of newbies down the gym...
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Re: Angry Pirate Training

Postby simon m on Tue Jan 03, 2012 8:20 pm

Tuesday 3 January 2012 - Shoulders

Smith Press: 80x8,105x5,105x4,100x6,85x6,65x12

DB Side Laterals: 14x10x3

Cable Side Laterals: 10x6,7.5x10

Face Down DB Rear Laterals: 20x10,26x10,26x9,26x10

DB Front Raises: 12x12x3

Comment

Good session today. Really looking to grow some serious shoulders over the next few months.
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Re: Angry Pirate Training

Postby julesm on Tue Jan 03, 2012 8:33 pm

look at him the rotter- already 2 sessions on the board for 2012
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Re: Angry Pirate Training

Postby simon m on Tue Jan 03, 2012 8:45 pm

julesm wrote:look at him the rotter- already 2 sessions on the board for 2012

It'll be 3 this time tomorrow! :D
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Re: Angry Pirate Training

Postby simon m on Wed Jan 04, 2012 8:40 pm

Wednesday 4 January 2012 - arms


Cable Curls to Forehead: 20x20x3

CGBP: 60x8,100x4,110x6,120x3,110x4,100x6,70x7

DB Curls: 20x10x3

Triceps Cable Rope Extensions: 30x12x3

Single Arm Cable Curls to forehead: 12.5x12x3

Comment

Felt good, nice pump
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Re: Angry Pirate Training

Postby kp1512 on Wed Jan 04, 2012 8:43 pm

have you tried reverse cow girl curls?
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Re: Angry Pirate Training

Postby julesm on Wed Jan 04, 2012 8:44 pm

quite possibly the funniest thing the infidel has ever said :lol:

3 on the board and the resident champ is nowhere to be seen!
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Re: Angry Pirate Training

Postby simon m on Sat Jan 07, 2012 2:32 pm

& January 2012 - Chest

Incline DB Press: 30x10,42x6,50x6x3

DIPS: BWx6,BW+20x6,BW+40x6,BW+30x7,BWx12

Iso Rows: 130x6,120x6,110x7,90x10

Cable Crossovers: 17.5x15,20x12

Comment

Not bad for an old fart on his birthday!
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Re: Angry Pirate Training

Postby Dtlv74 on Sat Jan 07, 2012 7:27 pm

kp1512 wrote:have you tried reverse cow girl curls?


LOL, thats funny :lol:
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Re: Angry Pirate Training

Postby simon m on Sun Jan 08, 2012 6:04 pm

Sunday 8 January 2012 - Back & Biceps

Pullups: BWx5x2

Iso Rows: 80x12,130x8,180x5,140x7

Reverse Seated Iso Pulldowns: 80x10x2

Hamerstrength Mid Row: 110x8, 120x8

Reverse Grip Hamerstrength Pulldowns: 120x8x2

Straight Arm Pulldowns: 25x10x2

Deadstop One Arm Spider Cable Curls: 10x12,12.5x10x3

Spider Cable Curls: 20x15x2

DB Curls: 18x11

Comment

Bloody hard session at 8am this morning
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Re: Angry Pirate Training

Postby simon m on Tue Jan 10, 2012 8:24 pm

Tuesday 10 January 2012 - Shoulders

Iso Press: 70x10,120x8,140x7x2,120x8,90x10

DB Side Laterals: 18x8x3

Facedown DB Rear Laterals: 22x8,26x8,30x9

DB Front Raises: 12x12x3

Comment

I had wanted to do smith presses for shoulders, but the dickhead PT had some newbie doing incline chest press with eff all weight supersets with DB curls!!!

I pointed out that this was just wrong and laughed at the **** all the way through other useless exercises he did. What is it with these idiots!!!

Anyway, had a good session despite the prick!
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Re: Angry Pirate Training

Postby simon m on Wed Jan 11, 2012 8:19 pm

Wednesday 11 January 2012 - Arms

CGBP: 60x10,100x8,110x6,120x4

Cable Curls to Forehead: 20x20x3

DIPS: BW+15x8,BW+30x8,BWx12

DB Curls: 20x8,26x8

Triceps Rope Pulldowns: 25x15x2

Single Arm Cable Curls to forehead: 12.5x12x2

Comment

Nice pump, felt good
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Re: Angry Pirate Training

Postby Rab on Thu Jan 12, 2012 11:18 am

very strong mate. suprising how small your arms are for how much they cgbp :D:D :D
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Re: Angry Pirate Training

Postby simon m on Thu Jan 12, 2012 11:46 am

Rab wrote:very strong mate. suprising how small your arms are for how much they cgbp :D:D :D

My protein intake is too low, i'm increasing it and will grow, whereas you are operating perfectly and in truth if I was as dedicated as you, I'd be so unhappy with your level of results :D
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Re: Angry Pirate Training

Postby Rab on Thu Jan 12, 2012 11:51 am

Well that may be true, but we do what we have to to get what we want.

I dont care if your best days are behind you. i still like to hate on you just cos :P
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Re: Angry Pirate Training

Postby julesm on Thu Jan 12, 2012 11:56 am

time to litter your journal with a horrendous joke

how do you make a pirate angry?
take the P out of him
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Re: Angry Pirate Training

Postby simon m on Sat Jan 14, 2012 3:28 pm

Saturday 14 January 2012 - Chest & Triceps

DB Press: 30x10,42x6,50x7x3

DIPS: BW+25x6,BW+40x5,BW+30x7,BWx12

Iso Chest Press: 130x6,130x5,110x7

Cable Crossovers: 17.5x15,20x15

Cable Rope Pulldowns: 20x20x2

Overhead Cable Extension: 25x12x2

Comment

Woke up feeling like death and wasn't sure if I'd be able to traing, but went and just gave it everythig I could
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Re: Angry Pirate Training

Postby kp1512 on Sat Jan 14, 2012 3:40 pm

you need to give what you have , in a bottle to Jules!
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