ash fletcher wrote:dips looking good
Cheers mate.
I feel like I'm back in the groove with the dips. It's taken a few weeks to get them nailed right. The 6 and 8 were comfortable so I should progess next week hopefully.
I have <your name> tattooed on my ass
Re: I have <your name> tattooed on my ass
by cleaver on Tue Apr 22, 2008 8:37 pm
Cheers mate.
I feel like I'm back in the groove with the dips. It's taken a few weeks to get them nailed right. The 6 and 8 were comfortable so I should progess next week hopefully.
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
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Re: I have <your name> tattooed on my ass
by cleaver on Wed Apr 23, 2008 8:42 pm
Wednesday 23 April 2008 - Back / Triceps
Left out calves. intending to do jump shrugs every 2nd week.
CGPD - 15xL10, 12xL11, 12xL12, 9xL14, 6xL15
Alt
Decline CGBP - 12x60, 10x70, 5x75
Gayble Row - 15xL11, 14xL12, 11xL14, 8xL16, 6xL18
Alt
1/2 Military Press - 15x45, 11x55, 8x60
seated EZ Shrugs - 15x67, 15x67, 15x67
Alt
Rope gayble pressdown - 12xL8, 10xL9, 8xL10
One arm rows - 12x35, 12x35, 12x35 each arm
Internal rotations - 12xL2, 12xL2, 12xL2
External rotations - 12xL2, 8xL2, 6xL2
68 Minutes Done!
MEMO: Do external rotations first next time!
Left out calves. intending to do jump shrugs every 2nd week.
CGPD - 15xL10, 12xL11, 12xL12, 9xL14, 6xL15
Alt
Decline CGBP - 12x60, 10x70, 5x75
Gayble Row - 15xL11, 14xL12, 11xL14, 8xL16, 6xL18
Alt
1/2 Military Press - 15x45, 11x55, 8x60
seated EZ Shrugs - 15x67, 15x67, 15x67
Alt
Rope gayble pressdown - 12xL8, 10xL9, 8xL10
One arm rows - 12x35, 12x35, 12x35 each arm
Internal rotations - 12xL2, 12xL2, 12xL2
External rotations - 12xL2, 8xL2, 6xL2
68 Minutes Done!
MEMO: Do external rotations first next time!
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
-
cleaver - Ultimate Contributor
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Re: I have <your name> tattooed on my ass
by kp1512 on Wed Apr 23, 2008 8:44 pm
where they supersets?
KP
KP
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Re: I have <your name> tattooed on my ass
by cleaver on Wed Apr 23, 2008 8:49 pm
kp1512 wrote:where they supersets?
KP
Not quite.
After 2nd, 3rd, and 4th sets of the back moves I alternated in the tricep move. max 45 secs rest between all sets.
The shrugs / pressdown were supersetted with less than a minute rest between sets.
No rest during the internal and external rotations. Just swap hands and keep going.
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
-
cleaver - Ultimate Contributor
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Re: I have <your name> tattooed on my ass
by cleaver on Fri Apr 25, 2008 8:45 pm
25th April 2008 - Legs / Shoulders / Lower back
Not bad session but got stuck with the thicker than standard barbell which is not good for hooking on RDL.
OH Squat - 6xbar, 6x32.5, 6x42.5, 6x47.5, 6x47.5, 3x47.5
Power clean - 6x47.5, 6x52.5, 6x57.5, 6x62.5, 6x62.5
RDL - 6x102.5, (3x122.5,3x122.5),(4x122.5, 3x122.5)
ALT
DB Rear delt rows - 12x25, 10x27.5, 10x27.5
Leg Press - 12x120, 12x160, 8x200, 25x100
ALT
DB raises - 12x31's, 10x31's, 8x31's
Leg curls - 13xL5, 12xL5, 11xL5
ALT
DB front raises - 12x10's, 8x12.5's, 12x10's
Face Pulls - 15xL9, 12xL9, 10xL9, 10xL9, 10xL9
SS
Back extensions - 5x8xBW - Slow and paused at top and bottom.
72 mins - bit slower than normal
OH were going great until the last set. Nearly had to spill the bar backwards but recovered and quit whilst ahead. Power cleans were stupidly fast for the first time in a while. The rest was steady with nothing special to report.
Not bad session but got stuck with the thicker than standard barbell which is not good for hooking on RDL.
OH Squat - 6xbar, 6x32.5, 6x42.5, 6x47.5, 6x47.5, 3x47.5
Power clean - 6x47.5, 6x52.5, 6x57.5, 6x62.5, 6x62.5
RDL - 6x102.5, (3x122.5,3x122.5),(4x122.5, 3x122.5)
ALT
DB Rear delt rows - 12x25, 10x27.5, 10x27.5
Leg Press - 12x120, 12x160, 8x200, 25x100
ALT
DB raises - 12x31's, 10x31's, 8x31's
Leg curls - 13xL5, 12xL5, 11xL5
ALT
DB front raises - 12x10's, 8x12.5's, 12x10's
Face Pulls - 15xL9, 12xL9, 10xL9, 10xL9, 10xL9
SS
Back extensions - 5x8xBW - Slow and paused at top and bottom.
72 mins - bit slower than normal
OH were going great until the last set. Nearly had to spill the bar backwards but recovered and quit whilst ahead. Power cleans were stupidly fast for the first time in a while. The rest was steady with nothing special to report.
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
-
cleaver - Ultimate Contributor
- Posts: 3462
- Joined: Fri Jan 25, 2008 7:59 pm
Re: I have <your name> tattooed on my ass
by Richard on Fri Apr 25, 2008 9:20 pm
Good to see you doing some oly stuff again dear boy. How is the ankle holding out - did you get it checked?
- Richard
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Re: I have <your name> tattooed on my ass
by cleaver on Fri Apr 25, 2008 9:28 pm
Richard wrote:Good to see you doing some oly stuff again dear boy. How is the ankle holding out - did you get it checked?
Its fecking good to be in about the Olys again! I've missed it.
All pain cleared up by being sensible. I avoid docs where possible. Was on the verge of going but it came back on its own. If I get another recurrence then I will go for sure.
Still a bit clicky but I've always been like that. I now think calf raises might have been the cause. So feck them.
I reckon healthy doses of cissus 50% and O3 have helped along the way.
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
-
cleaver - Ultimate Contributor
- Posts: 3462
- Joined: Fri Jan 25, 2008 7:59 pm
Re: I have <your name> tattooed on my ass
by cleaver on Mon Apr 28, 2008 8:33 pm
Monday 28 April 2008 - Chest / Biceps / Abs
Dips - 15xBW, 12xBW+10, 10xBW+15, 8xBW+20, 7xBW+25
Alt
EZ Curls - 12x29.5, 10x37, 7x42
DB inc fly/press - 15x17.5, 12x21, 10x24, 6x27.5, 5x27.5
Alt
DB inc curl - 13x12.5, 10x15, 6x17.5
DB Flyes - 14x15, 10x17.5, 6x20
Alt
Gayble Curls - 12xL12, 8xL13, 8xL13
Low gayble felchovers - 10xL4, 10xL4, 10xL4, 10xL4
SS
kneeling gayble crunches - 20xstack, 20xstack+10, 20xstack+10, 15xstack+10
56 minutes done!
Dips - 15xBW, 12xBW+10, 10xBW+15, 8xBW+20, 7xBW+25
Alt
EZ Curls - 12x29.5, 10x37, 7x42
DB inc fly/press - 15x17.5, 12x21, 10x24, 6x27.5, 5x27.5
Alt
DB inc curl - 13x12.5, 10x15, 6x17.5
DB Flyes - 14x15, 10x17.5, 6x20
Alt
Gayble Curls - 12xL12, 8xL13, 8xL13
Low gayble felchovers - 10xL4, 10xL4, 10xL4, 10xL4
SS
kneeling gayble crunches - 20xstack, 20xstack+10, 20xstack+10, 15xstack+10
56 minutes done!
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
-
cleaver - Ultimate Contributor
- Posts: 3462
- Joined: Fri Jan 25, 2008 7:59 pm
Re: I have <your name> tattooed on my ass
by cleaver on Tue Apr 29, 2008 9:00 pm
Tuesday 29th April - Back / Triceps / Calves
No superstar stuff. Just a good solid workout with some volume gains
Close grip PD - 15xL10, 12xL12, 10xL13, 8xL14, 7xL15
Alt
1/2 Miltary Press - 16x47.5, 14x52.5, 10x57.5, 8x62.5, 6x62.5
Gayble Row - 15xL12, 12xL13, 11xL15, 8xL17, 7xL18
Alt
decline CGBP - 15x50, 12x55, 10x60, 6x65, 6x65
Jump Shrugs - 10x70, 10x75, 7x80, 8x85, 8x90
One arm rows - 12x37.5, 10x37.5, 8x37.5
External rotations - 12, 11, 8 @ L2 each arm
Internal rotations - 12, 15, 15 @ L2 each arm
64 Minutes done.
No superstar stuff. Just a good solid workout with some volume gains
Close grip PD - 15xL10, 12xL12, 10xL13, 8xL14, 7xL15
Alt
1/2 Miltary Press - 16x47.5, 14x52.5, 10x57.5, 8x62.5, 6x62.5
Gayble Row - 15xL12, 12xL13, 11xL15, 8xL17, 7xL18
Alt
decline CGBP - 15x50, 12x55, 10x60, 6x65, 6x65
Jump Shrugs - 10x70, 10x75, 7x80, 8x85, 8x90
One arm rows - 12x37.5, 10x37.5, 8x37.5
External rotations - 12, 11, 8 @ L2 each arm
Internal rotations - 12, 15, 15 @ L2 each arm
64 Minutes done.
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
-
cleaver - Ultimate Contributor
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Re: I have <your name> tattooed on my ass
by Rilla on Tue Apr 29, 2008 9:58 pm
cleaver wrote:Monday 28 April 2008 - Chest / Biceps / Abs
LOL at the split....
You have a day dedicated to being a biceps boi...
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Rilla - Ultimate Contributor
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Re: I have <your name> tattooed on my ass
by cleaver on Wed Apr 30, 2008 10:45 am
Rilla wrote:cleaver wrote:Monday 28 April 2008 - Chest / Biceps / Abs
LOL at the split....
You have a day dedicated to being a biceps boi...
Better than your pseudo shirtlifter split.
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
-
cleaver - Ultimate Contributor
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Re: I have <your name> tattooed on my ass
by Rab on Wed Apr 30, 2008 10:55 am
cleaver wrote:Rilla wrote:cleaver wrote:Monday 28 April 2008 - Chest / Biceps / Abs
LOL at the split....
You have a day dedicated to being a biceps boi...
Better than your pseudo shirtlifter split.
This is true.
Closet Shirtlifter he is!
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