Sunday 15 January 2012 Back & Biceps

Iso Row: 50x12,100x10,150x8,180x6

Iso Reverse Seated Pulldowns: 100x7x2

Reverse Grip Hammerstrength Pulldowns: 100x10,120x10

Deadstop Cable on arm spider curls: 10x12,15x10x2,12.5x10

Spider Cable Curls: 25x10x2,20x12x1

Hammer Curls: 26x10,26x7

DB Curls: 20x8,16x7

Comment
Did very liitle back today as I've a niggle again, so did loads of bicpes

i do loads of biceps every week now cos im fukin cool

How many times per week do you train biceps?

Just once mate but I train them first now pretty much themselves a night So they get a better workout now

Tuesday 17 January 2012 - Shoulders

Smith Shoulder Press: 70x10, 105x3,100x4,90x6,80x10

DB Side Laterals: 16x8x3

Facedown DB Rear Laterals: 20x8,24x8,32x6x2

Comment

Good session. Shoulders growing

Wednesday 18 January 2012 - Arms

Cable Curls to forehead: 20x20x3

Smith Machine CGBP - weights only not bar: 40x10,90x4,110x4,110x3,100x6,90x8,70x10

DB Curls: 16x8

Hammercurls: 26x8x2

Dips: BWx12, BW+20x8

Single Arm Cable curls to forehead: 12.5x12x3

Cable curls from bottom pulley: 25x12x2

Comment

Super pumped gunnzzzz

GUNZZZZZZZZZZZ

Think i might deploy some extra gunnage sessions. Cant have big enough gunz. Thats a universal law

Rab wrote:Think i might deploy some extra gunnage sessions. Cant have big enough gunz. Thats a universal law

You're right mate. That bell end James Llewellyn was worried that his arms were too big. He should have been worried that the rest of his body was too small!

simon m wrote:

Rab wrote:Think i might deploy some extra gunnage sessions. Cant have big enough gunz. Thats a universal law

You're right mate. That bell end James Llewellyn was worried that his arms were too big. He should have been worried that the rest of his body was too small!

Exactly right....why he never made it over 185lb which just isnt worth a sh!t in a class that has a 202 limit. stupid c*nt

simon m wrote:

Rab wrote:Think i might deploy some extra gunnage sessions. Cant have big enough gunz. Thats a universal law

You're right mate. That bell end James Llewellyn was worried that his arms were too big. He should have been worried that the rest of his body was too small!

Haha, indeedy - class observation!!!!

Saturday 21 January 2012 - Chest & Triceps

Incline DB Press: 34x10,44x6,50x8x3

DIPS: BWx10,BW+25x6,BW+35x5,BW+25x7,BWx12

High Incline BB Press: 70x6,90x6

Iso Press: 130x6,100x10

Cable Crossovers: 17.5x15x2

Triceps Rope Extensions: 20x20x3

Overhead triceps rope 25x10x2

Comment

Went before midday which was a huge mistake. Packed with cvnts. Pissed me off, fucking losers the lot of them

Its january - I always avoid Gyms in january ! Full of wankstains doing curls curls and more curls

Gym-pig wrote:Its january - I always avoid Gyms in january ! Full of wankstains doing curls curls and more curls

I made the classic mistake of going at a busy time - that'll teach me!

Gym-pig wrote:Its january - I always avoid Gyms in january ! Full of wankstains doing curls curls and more curls

No I don't allow them sorts to join, its not great for business as people now tend to come in and start explaining how they are good enough to train at my gym, loads must be put off or too scared to enter but it works for me.

Craig wrote:

Gym-pig wrote:Its january - I always avoid Gyms in january ! Full of wankstains doing curls curls and more curls

No I don't allow them sorts to join, its not great for business as people now tend to come in and start explaining how they are good enough to train at my gym, loads must be put off or too scared to enter but it works for me.

It must be a fine line Craig, as you need tio make a living but you don't want wankers!

Wednesday 25 January 2012 - Gunnzzzzzzzzzz

Smith Machine CGBP Weight Ex Bar: 50x10,100x3,120x2,110x3,100x3,90x6,80x10

Cable Curls to forehead: 20x20x3

DIPS: BWx12, BW+20x8

DB Curls: 20x8x2

Triceps Rope Pulldown: 25x15x3

Hammercurls: 28x8x2

Overhead Triceps Rope Extension: 25x12x2

Single Arm Cable Curls to forehead: 12.5x12x3

Comment

Felt super hench!

Saturday 28 January 2012 - Chest & Triceps

Incline DB Press: 32x10,42x6,50x11,50x9,50x8

Iso Chest Press: 150x8,150x5,100x9

Cable Crossovers: 17.5x15x2

Triceps Cable Extensions: 25x20x3

Comment

Very busy day, so can't do much, although please with the session. I felt I hit the chest well and the triceps felt good even with only one lightish exercise

Sunday 29 January 2012 - Back & Biceps

Iso Rows: 50x15,100x10,150x10

Reverse Seated Iso Pulldowns: 80x10x2

Hammerstrength Reverse Pulldowns: 110x10x2

Straight Arm Pulldowns: 25x10x2

Deadstop single arm cable spider curls: 10x10,15x10x2,12.5x15

Cable Spider Curls: 25x12x2

Comment

I really need to see an osteo as my lower back is still twinging

Saturday 4 February 2012 - Chest & Triceps

Incline DB Press: 30x10,42x6,50x11,50x9,50x5

DIPS: BW+25x6, BW+30x6

Iso Chest Press: 150x6 ,150x5,100x10

Cable Crossovers: 17.5x15x3

Triceps Cable Extensions: 25x15x3

Comment

Not too shabby!

simon m wrote:Sunday 29 January 2012 - Back & Biceps

Iso Rows: 50x15,100x10,150x10

Reverse Seated Iso Pulldowns: 80x10x2

Hammerstrength Reverse Pulldowns: 110x10x2

Straight Arm Pulldowns: 25x10x2

Deadstop single arm cable spider curls: 10x10,15x10x2,12.5x15

Cable Spider Curls: 25x12x2

Comment

I really need to see an osteo as my lower back is still twinging

My girlfriend's mate is an osteo based out of Teddington if you're interested. Apparently he's shit hot.

Thanks Ollie. I have one at home, just need to book it!

not bad old man natty scum

Rab wrote:not bad old man natty scum

Not now, 1st test and mast e tonight

simon m wrote:

Rab wrote:not bad old man natty scum

Not now, 1st test and mast e tonight

Druggie scum