Just copying yesterdays workout in!
Another PB all round day. So a very happy chappy tonight.
teh working sets were;
Military Press - 8x57.5, 6x62.5, 4x67.5 PB, 2x70 PB
alternated with
Front Squats - 8x72.5, 6x77.5, 4x82.5 VR, 2x85 PB
RDL - 8x107.5, 6x117.5, 4x132.5, 2x145 PB
alternated with
Yates rows - 8x107.5, 6x117.5, 4x122.5 VR, 2x125 PB
Calf Raise - 3x12x150
alternated with
DB bench - 2x8x30's, 8x32.5's PB
CGBP - 2x8x60
SS
DB Bicep curl - 2x8x17.5's
"Team Fun Monkey Gayble Superset"
Rope pressdown - 12x level 9
SS
Curl - 12x level 9
So a very happy boy. The 32.5 DBs are only slightly heavier than the 30's. The 30's do have a much thicker bar so ithat's probably the cause.
The gayble finish was done especially for Karlos, Richard, and Rilla.
I have <your name> tattooed on my ass
I have <your name> tattooed on my ass
by cleaver on Fri Jan 25, 2008 9:24 pm
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 Richard on Fri Jan 25, 2008 9:44 pm
Some strong PBs there mate.
Loving the gayble finish.
Loving the gayble finish.
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Re: I have <your name> tattooed on my ass
by cleaver on Mon Jan 28, 2008 8:46 pm
Not too bad a session today. Military was a little disappointing but the rest was sweet.
The working sets were;
Military Press 2x8x62.5, 6x62.5
alternated with
Front Squats 8x75, 2x8x77.5
alternated with
Good Morning 3x8x110 VR
DB bench 2x8x32.5's, 7x32.5's VR
alternated with
CG pull down 8x65, 8x70, 8x75
Decline CGBP @ 60 - 9,8
SS
Hammer curls @ 17.5's - 9,7
Going to have a nice light high rep day on wednesday.
The working sets were;
Military Press 2x8x62.5, 6x62.5
alternated with
Front Squats 8x75, 2x8x77.5
alternated with
Good Morning 3x8x110 VR
DB bench 2x8x32.5's, 7x32.5's VR
alternated with
CG pull down 8x65, 8x70, 8x75
Decline CGBP @ 60 - 9,8
SS
Hammer curls @ 17.5's - 9,7
Going to have a nice light high rep day on wednesday.
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 Mon Jan 28, 2008 8:52 pm
looking good cleaver!!
KP
KP
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Re: I have <your name> tattooed on my ass
by Flash Sketcha on Mon Jan 28, 2008 8:53 pm
i agree, awesome stuff matey!
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Re: I have <your name> tattooed on my ass
by cleaver on Mon Jan 28, 2008 9:40 pm
cheers guys
Progress has been good thus far this year. I'm sure the Beta Alanine / Creatine mono combo is the edge at the mo.
On a brighter note I finished my CEE today. I've finished my pre stack that was called "spoot"
My new one, which has been tested, has been named "splurt"
Progress has been good thus far this year. I'm sure the Beta Alanine / Creatine mono combo is the edge at the mo.
On a brighter note I finished my CEE today. I've finished my pre stack that was called "spoot"
My new one, which has been tested, has been named "splurt"
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 Richard on Mon Jan 28, 2008 10:30 pm
Strong GMs, well done old man
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Re: I have <your name> tattooed on my ass
by kp1512 on Mon Jan 28, 2008 10:35 pm
My new one, which has been tested, has been named "splurt"
LOL..which consists of?..
KP
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Re: I have <your name> tattooed on my ass
by cleaver on Tue Jan 29, 2008 8:34 am
3g Beta Alanine
2g alcar
2g l tyrosine
1g inositol
1g glucornolactone
0.5g ginko
0.25g ALA
0.25g B vit complex
2g alcar
2g l tyrosine
1g inositol
1g glucornolactone
0.5g ginko
0.25g ALA
0.25g B vit complex
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 Wed Jan 30, 2008 7:38 pm
A nice light midweek session was had. Kept the tempo high so the chunders were not far away. Got some high reps in for a change. Got a massive pump <boom>
Working sets were;
Deadlifts (double overhand hook grip) - 2x10x100, 2x5x120
Powershrugs (double overhand hook grip) - 2x10x100, 10x120, 6x120
Incline DB bench @ 27.5's - 15,12
alternated with
DB rows @ 32.5's (each arm) - 15,13
Dips @ BW+10 - 2x10
alternated with
Underhand PD @65 - 8 @60 - 10
Face pulls 1 - 10xL9, L10, L11, Face pulls 2 - 10xL9, 8xL10
Alternated with
Windmills @7.5kg DB (each arm) - 10 bicep direction, 3x10 tricep direction
5 mins on the bike
In and out in 50 mins. Sweet!
Working sets were;
Deadlifts (double overhand hook grip) - 2x10x100, 2x5x120
Powershrugs (double overhand hook grip) - 2x10x100, 10x120, 6x120
Incline DB bench @ 27.5's - 15,12
alternated with
DB rows @ 32.5's (each arm) - 15,13
Dips @ BW+10 - 2x10
alternated with
Underhand PD @65 - 8 @60 - 10
Face pulls 1 - 10xL9, L10, L11, Face pulls 2 - 10xL9, 8xL10
Alternated with
Windmills @7.5kg DB (each arm) - 10 bicep direction, 3x10 tricep direction
5 mins on the bike
In and out in 50 mins. Sweet!
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 Wed Jan 30, 2008 7:48 pm
Nice and fast workout. 
What's with th 5 mins on the bike?
What's with th 5 mins on the bike?
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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Re: I have <your name> tattooed on my ass
by cleaver on Wed Jan 30, 2008 7:53 pm
Rilla wrote:Nice and fast workout.
What's with th 5 mins on the bike?
To bring me down from the near chunder experience
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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- Joined: Fri Jan 25, 2008 7:59 pm
Re: I have <your name> tattooed on my ass
by Rilla on Wed Jan 30, 2008 7:55 pm
Are windmills just uhm windmills? Spinning the arm around with a DB? or figure 8's?
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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Re: I have <your name> tattooed on my ass
by cleaver on Wed Jan 30, 2008 8:00 pm
Rilla wrote:Are windmills just uhm windmills? Spinning the arm around with a DB? or figure 8's?
Yes. Just windmills with Dumbells.
Works all the delts, all your rotator cuff, all the other stabilsers, and either the tricep or bicep depending on the direction of movement.
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 Wed Jan 30, 2008 8:02 pm
Sounds like something I should start doing. Just light weight, mainly for the rocuff...
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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Re: I have <your name> tattooed on my ass
by Richard on Wed Jan 30, 2008 9:14 pm
Strong powershrugs mate, how high do you pull the bar?
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Re: I have <your name> tattooed on my ass
by cleaver on Wed Jan 30, 2008 9:27 pm
Richard wrote:Strong powershrugs mate, how high do you pull the bar?
Ah thank you old boy.
Until my shoulders reach my ears! Well as close as they can get. I keep my arms straight throughout, lower the bar to just above the knee then hip drive and shrug with hyperextension of the foot too.
The set of 10x120 was close to chunder. I practically fell over after that.
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 Richard on Wed Jan 30, 2008 9:45 pm
Maybe I do something wrong with these then. The bar seems to have a lot of momentum so I've been allowing my arms to bend & the bar to come to my sternum - like a hang clean pull. Maybe I should add more weight?
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Re: I have <your name> tattooed on my ass
by cleaver on Wed Jan 30, 2008 9:58 pm
Richard wrote:Maybe I do something wrong with these then. The bar seems to have a lot of momentum so I've been allowing my arms to bend & the bar to come to my sternum - like a hang clean pull. Maybe I should add more weight?
I'd say at least 30 - 40% more weight. It takes a few goes to get used to not unlocking the elbows, and 'throwing the bar', like a clean or pull. It is an excellent technique to practice getting the bar on the right trajectory.
I was only cleaning 75kg before my injury. So I'm well in excess of that.
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 Feb 01, 2008 6:48 pm
<BOOM>
Got off to a bad start on Military press. That pissed me off and everything else was awesome after that. The metaphoric bit was between the teeth.
Teh working sets were;
Military Press - 8x60 , 2x5x65, 4x65 VR
alternated with
Front Squat - 8x72.5, 6x80, 4x85, 2x90 PB
Yates Row - 13x100, 12x110, 7x120 VR
alternated with
RDL - 10x110, 8x130, 6x150 PB
DB Bench - 2x8x32.5's, 2x5x35's PB!
alternated with
DB calf raise - 2x12x32.5's, 2x12x35's
Decline CGBP - 10,8 x60
aternated with
DB bicep curls - 8,7 x 17.5's
Biggest forearm pump ever. By the time I had done the calf raises they were nearly exploding!
Really happy with the DB bench. After being stuck on the 30's it is now flying. Only going to have 2 sessions next week due to family commitments;
Should I take it relatively easy or should I really go for the full boona?
Got off to a bad start on Military press. That pissed me off and everything else was awesome after that. The metaphoric bit was between the teeth.
Teh working sets were;
Military Press - 8x60 , 2x5x65, 4x65 VR
alternated with
Front Squat - 8x72.5, 6x80, 4x85, 2x90 PB
Yates Row - 13x100, 12x110, 7x120 VR
alternated with
RDL - 10x110, 8x130, 6x150 PB
DB Bench - 2x8x32.5's, 2x5x35's PB!
alternated with
DB calf raise - 2x12x32.5's, 2x12x35's
Decline CGBP - 10,8 x60
aternated with
DB bicep curls - 8,7 x 17.5's
Biggest forearm pump ever. By the time I had done the calf raises they were nearly exploding!
Really happy with the DB bench. After being stuck on the 30's it is now flying. Only going to have 2 sessions next week due to family commitments;
Should I take it relatively easy or should I really go for the full boona?
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 rogue_zero on Fri Feb 01, 2008 6:55 pm
i mean l33t dude you da bomb dog
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Re: I have <your name> tattooed on my ass
by Richard on Fri Feb 01, 2008 8:01 pm
Strong fronts mate.
Up to you next week, you could treat it as a deload if you feel you need one & do 2 easy sessions. Or 2 hard sessions if you don't , depends how you feel
Up to you next week, you could treat it as a deload if you feel you need one & do 2 easy sessions. Or 2 hard sessions if you don't , depends how you feel
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Re: I have <your name> tattooed on my ass
by cleaver on Fri Feb 01, 2008 8:28 pm
Richard wrote:Strong fronts mate.
Up to you next week, you could treat it as a deload if you feel you need one & do 2 easy sessions. Or 2 hard sessions if you don't , depends how you feel
I probably wont do any 2 reppers. Maybe stick to mid > high reps and keep the tempo up. Had a break over christmas and feel like I'm firing well. Don't want to disturb that but equally an easy week might enhance my performance in the longer term.
Decisions decisions!
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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cleaver - Ultimate Contributor
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