Never mind 55kgs...do you have them both passed to you?

Damn right i get both handed to me Ollie. I get both DB's handed up to me from 40kg upward on shoulders for safety as throwing them about is just asking for tweaks and injury

On chest ill get both handed up from 50-55k onward as its easy enough to roll back with them into position

Don't think I'd manage to throw up anything beyond around 45kg regardless of whether it was going to cause an injury.

40kg feels like the sensible limit and that can sometimes be a tad sketchy.

ollie wrote:Don't think I'd manage to throw up anything beyond around 45kg regardless of whether it was going to cause an injury.

40kg feels like the sensible limit and that can sometimes be a tad sketchy.

Stop being ghay Ollie. If you appiled the same logic to your beastly deadlift then you would be lifting no more than 180k.

You just get used to the stability thing with the biogger DB's and having them thrown up and someone with their hands at your elbows just incase is also good for safety

Half the time the injurys happen on big pressing because of throwing them up or down yourself or because you loose balance and tweak/snap something. these risks are greatly reduced i suppose if you can get one or two decent folk about you

We have a pair of 75kg db's coming soon and they will be used. not by me for a long time if ever but theres a few guys that can

Rab wrote:

ollie wrote:Don't think I'd manage to throw up anything beyond around 45kg regardless of whether it was going to cause an injury.

40kg feels like the sensible limit and that can sometimes be a tad sketchy.

Stop being ghay Ollie. If you appiled the same logic to your beastly deadlift then you would be lifting no more than 180k.

What I meant was no way would I attempt it by myself. Could be very messy if it goes wrong...

Defo. I couldnt do more than 45k on my own wihout a lift.

Sat on my arse tonight. got a splitting sore head after a c*nt of a day at work and im craving biscuits ike nothing on earth

Deadlift, hamstrings, traps session last night

Still tender witht he lat strain on deads so being careful althjough im feelign as strong and fast on them as i ever have i think

Deadlifts
100k x8
140k x10
150k x10

Leg curls -single leg at a time to focus on contracting and "popping" the hamstring which is handy. learning a good mind muscle on the fcukers to help when posing them and get them nice and split.
15k x12
20k x12
20k x12 +partials

Traps - done on our viking machine in a slightly upright row/yates row/shrug variation if that makes any sense. seems to hit them better
3 sets of 10-12 with around 100-120kg

Skipping. done some various skipping to finish for calfs and hiit cardio. single leg jumping, heel toe, runing, double jumps. getting quite good at it now i think

**********************

I find this a boring session but probably very productive to give time to focus on these things once every 8-9 days

That does look boring mate, but heyho, you competitive bb's need to do that stuff!

Chest

Flat DB
25k x15
30k x12
40k x10
55k x6
65k x5 or 6

Incline BB
60k x12
80k x12
100k x10
70k x22

Pec Deck SUperset with Cable Crossovers
3 sets of about 10-12 reps each exercise

********************

Not too shabby. Not keen on the incline BB. Not done it in a long time and now i remember why.

Ment to do eps too but training early bells tomorrow morning on upper back so wouldhave been silly and im gonnaget them then

loving the DB pressing!

Craig wrote:loving the DB pressing!

Happy with the set but as you might expect from a wee cnunt like me a nd a big weight like that it was heavy and slow as shit. Job done though

how do the wrist feel with the big bells......... love that sentence

Wrists feel fine mate. i wrap them up pretty tight though. I also wear a wee pair of sleeves over my elbows. loose and offer no lifting aid, just to keep the heat & blood in my elbows and prbably ore of a mind comfort than anything

I wear elbow supports as I've got small joints on the heavy stuff and wrist supports - but that's coz I'm limp wristed

its a sad day when a jock can lift more than us down here.

we should hold out head in shame.

Upper Back & Biceps

Seated Cable Rows
Sets of 8-12 last set to failure

Puldowns SHoudler width Palms facing
1/2 stack for 15
3/4ack for 12
fullstack for 11 or 12
3/4 stack for 12 ish slow squeezy reps

Stiff Pulldowns Superset with EZ Yates rows
30k x15 pulldowns ss with 90k x10 rows
30k x 15 pulldowns ss with 90k x12 rows
extra 3 sets of 40k x12 ish stiff puldowns

EZ Curls
30k x12
40kx12
50k x10
60k x9..drop set...30k x8

Seated (triceps supported) DB Hammer Curls
12k x15
18k x12
22k x8...drop set...12k x9

Few cable concentration curls pump sets to finish

********************************

Good workout thismorning. Was osing before i went out for the dragon and she recons my lats have improved and she is a hard nosed bitch so good stuff

stiff pulldowns? you mean the ones facing forward with arms straight right?....

Another good session mate, nice superset for back as well/

9 weeks to go and im getting excited now. Fire burning in my belly for it

Steppign it up a gear now. no more easy morning exercise bike cardio. its out pounding the mean streets of my one horse town

Gonna keep my macros and all that the same this week and see how much more i can squeeze out it at this volume of food. the power walking is much harded and should yield a little more result than the bike i recon. seemed to the last time

Quads & calfs

Squats below //
60k x10
100k x6
140k x6
160k x9

Leg Press quick pump sets keeping weight on and not going very deep
280k x18
400k x15
480k x14 few of those were rest paused to get there

Leg Ext
30k x13
40k x14....rest pause....+11 partials to death

Single Leg DB Calf Raises
15k x20
25k x15
35k x15
BW x12 with stretching and squeezing

*****************************

Good quad workout. Started using bulksupplementsdirect RELOAD forumla pre workout for the first time in a long time and shit i forgot how good beta alanine and the other stuff combines for a good clear headed focus. Its good as im using t5's or clen in the morning so to get a clean focus rather than rattling my tits off all day is a releif.

Im gonna be sore for a few days thats for sure

just been up the local for a carvery. Enjoyed a delicious cut of roast beef and a nice roast ham with cauliflower cheese, stuffing and a yorkie and nice thick gravy and all the veg. Washed it down with a pint of glorious stella.

I thought this was the best place to post this information

upright wrote:just been up the local for a carvery. Enjoyed a delicious cut of roast beef and a nice roast ham with cauliflower cheese, stuffing and a yorkie and nice thick gravy and all the veg. Washed it down with a pint of glorious stella.

I thought this was the best place to post this information

Tell me mate about your planned breakfast...

i had a chicken stir fry- involved baby corn, mange tout, satay sauce
washed down with some oyster bay shiraz (worth the extra £4 a bottle- a nice drop)

breakfast- coffee, t5 and grapefruit juice

Oh that how its gonna be brothers? Posting about tasty food shit!

Well im pretty fcuking hungry this week. I sont remember it being this hard before or being so hungry. perhaps my metabolism is still going good gunz. My body is starting to REALLY relly try to pull tricks on me to eat more stuff....stupid body doesnt want to loose any more fat...ill fcuking teach it!

Tonight

15 min X trainer at highest setting
20 pushups superset with 20pulldowns for 5 sets
10 min incline treadmill walk with a couple of sprints in there too

wet to te gym with the dragon who is fairly motivated just now to shift some weight she has grown oere last year which hasnt been easy for her. I aint a c*t about htat kinda thing...so just help her when she is motivated and dont be a c*nt about it. You cant light a fire under someone.

simon m wrote:Tell me mate about your planned breakfast...

I'm thinking it'll be fried eggs mate. I'm outta bread tonight so it'll probably be followed by some lean grow i got at cheapo price off my mate cos he fucked his hnd up and can't train for a while. wash it down with some gren tea probably. Pretty dull really. Lunch will be a chicken salad with pasta and dinner will be a beef stew.

I've quite taken to consuming raw eggs rocky-stylee lately, not least of all because it makes my lady wretch at the sight of it.

@Rab - chin up mate, all things come to those wait and make the effort. Just think (or try not to) of the delicious postcomp meal. Everyday, look at that magnificent body and think - I would! But just think of how much harder you would if you stripped bare to just an endo skeleton of pure muscular steel pumping action... BANG!

fuck food - have a wank