Following Rabs lead and journal whoring !!

Now back to HIT as its what worked before and its what I enjoy

Last nights workout

Inclines

100 x 12
120 x 6
110 x8

( 120 were a little heavy and the last few no a full rep )

Flyes

37 x8
37 x7

( easy - need to up the weight but struggle with getting the DB up )


Pulldowns

80 x9
70 x 12

Felt a little tender in the lower back so left it there !

Today is a rest day which i will spend kissing the guns !

whats the split?

Kissing the guns is very important. Good weights as well my friend, very good

simon m wrote:Kissing the guns is very important. Good weights as well my friend, very good

Cheers pal but that elbow is still holding me back as I struggle to get the DB up



KP - I know the split I want to do which is basically 3 full body workouts per week . However by home gym doesnt make it easy so Im still trying variations

On nights this week but managed to use the gym at 0400hrs

Just 5 sets of 100 kg bench press to keep the blood pumping . Hoping to get up today and hit the gym properly and at a sensible time !!

4am 100k benching is hardcoe mate. Nice work

Rab wrote:4am 100k benching is hardcoe mate. Nice work

Get some sleep little boy ...this is mens time

Tosser. Im off to work. Just finishing my beans n toast

Rab wrote:Tosser. Im off to work. Just finishing my beans n toast

Thank god all that niceness is over !

Let's get back to being nasty - wimp!

Im gonna need to get back onto the smack talking training video's i thnk..

Get tore in about this old Manc Pig and Southern posh boy Dale Winton

quite mad though isnt it how friendships are formed in 2010. bunch of people with common interests cheat away on a forum that shal not be named....and in time end up meeting and training together

Still PMSL at the pic of us 4 with Gym Pigs eyes blanked out to keep his anonymity

Rab wrote:Im gonna need to get back onto the smack talking training video's i thnk..

Get tore in about this old Manc Pig and Southern posh boy Dale Winton

He's a Scouser you fugging skirt wearing, horse faced ponce!

I kissed the guns and I liked it, don't think my girlfriend will mind...

Rab wrote:quite mad though isnt it how friendships are formed in 2010. bunch of people with common interests cheat away on a forum that shal not be named....and in time end up meeting and training together

Still PMSL at the pic of us 4 with Gym Pigs eyes blanked out to keep his anonymity

Im like the A team !!!

Simon - did you just call me a scouser you southern ponce ??? Wash your mouth out !!!

Gym-pig wrote:

Rab wrote:quite mad though isnt it how friendships are formed in 2010. bunch of people with common interests cheat away on a forum that shal not be named....and in time end up meeting and training together

Still PMSL at the pic of us 4 with Gym Pigs eyes blanked out to keep his anonymity

Im like the A team !!!

Simon - did you just call me a scouser you southern ponce ??? Wash your mouth out !!!

I did you northern monkey!

Another training session 3am Fri morning .

While Rab sleeps the men push iron !!

Biceps , flyes and shoulders

2 sets of flyes , ez curls, incline curls , shoulder press supersetted with laterals

Nice session ( left the weights lifted at work )

In all took 30 mins and shoulders were pumped to fuck !

In , explode and leave ...just like Fiona described Rabs technique

I wasnt sleeping mate i was out, drunk, hitting bicep shots all about the pubs of the west of Scotland

Fcuker

Rab wrote:I wasnt sleeping mate i was out, drunk, hitting bicep shots all about the pubs of the west of Scotland

Fcuker

You get any gun kisses ???

Yes

Marks sister was out with us (Marks birthday). She likes the gunnage she wants to come and train infact. COuld easily do the NABBA figure class next year. She doesnt even traina nd has a better lat spread than me...wondnt be fucking hard before you say anything smart arse

Been a shit couple of weeks . Two bathrooms to gut and tile and refit .
A pals doing the plumbing and Ive been tiling for what feels like my entire life !

Still a day off today and its time to dust off the home gym and lift some heavy shit !


Pulldowns

80 x 7 into 70 x 4
80x5 into 70 x 4

Kept form tight and squeezed the back

Dorians

90 x8
90 x8

Not done these for a while and even so expected more than 90 kg . But again form good
Need to do better next time .

Incline Bench

100 x8
110 x7
110 x5
Happy here decided to keep form rather than get a bit lose and use 120

Incline flyes

40 x4 PB - chuffed with this .
36 x8
36 x7

Happy to get the 40's moving in good form . Feel like Ive broke though the 4 minute mile and now can only get better
36 was piss easy and Im now undecided whether I should have done flyes before bench

Cable curls
30 x8
30x 10
34 x6

Rope pushdowns

34 x 10
40 x8
40 x8

Arm workout was not enough volume and I need to ignore HIT on them I feel as the def need more sets

Overall happy with this one and strength is looking good

Very good flyes and good inclines as well, nice to see that you can keep up with us oldies!

Leg day today at Gym

Forgot to record anything . It was basically leg extensions and ham curls followed by leg press .
Leg press was 200kg but I realise thats pretty meaningless


Also did flyes on cables - up to 55

Nice workout even though I hate leg trainin - but having seen rab in the flesh im now into it

Rabs Quad Shots SPAM!!!






ANd just for spam's sake