fucking mongos

[Reevesy]

13/07

squat ( 1 min rests, this is fucking killer..)

60x10

80x10

80x10

80x8 lol shitty shit shit

paused legpress

180x10

calf raises

20x20

40x20

60x25

[Reevesy]

14/07

seated military press (1min rests)

60x10,10,4

seated db overhead

20s x8

25s x7 lol fucking shite with small rests.

side raises

7.5s x12

10s x12

12.5s x10 droppd to

10s x5 dropped to

7.5s x4

rear raises

7.5s x12

7.5s x15

7.5s x12

started doing triceps then got fucking pissed off cause shoulder was hurting so i left

[Reevesy]

15/07

benni magnusson deadlift routine, week 2 (complete, easy)

60x10

100x5

125 4x4

142.5x2

160x2

125x10 none stop piece of piss easier than last week.

pullups (overhand, wide grip)

mex5

mex4 quite shite .

cable row

40x10

60x10

70x10

80x8 my cable row seems to be going up loads lol

db shrugs very slow n squeezy

20s x15

35s x15

standing concentration curl

10x10

15s x13

barbell curl, strict

25x8

30x10

biceps were fucking massive after that, lol gained 0.5 inches in pump was at 17.25s :)

did some cardio later on then stopped cos gym shutting, 20 mins crosstrainer, 368 cals.

Edited July 16, 2012 by Reevesy

[DeltaPapa]

368 cals in 20 mins?

wtf..

[Reevesy]

368 cals in 20 mins?

wtf..

yeah heartrate was pretty fucking fast lol 157 bpm strong. i was going quite fast on a high level.

Edited July 16, 2012 by Reevesy

[Reevesy]

16/07

very happy with today, got two pb's despite short rest periods

incline bench

worked up to

80x10 then stopped, could've got prob 2 more.

90x3 happy

4th peg incline db's (slow)

25s x8

30s x5

super incline machine

20x8

25x8

40x6

pecdec

30x8

40x8

50x8

wrecked

[Reevesy]

17/07

squat

went light and high reppy, this was hard

60x20

70x15

80x13 to failure

legpress (very deep)

3plate x10

4plate x10

5plate x5 shitty time. can get like 20 fresh

calf raises (squeeze n stuff)

1platex12

2plate x12

3plate x12

crunch machine

0x15

10x15

20x10

[Reevesy]

18/07

db shoulder press (TOUCHING SHOULDERS)(worked out very fast, with training partner just went after each other no rests)

10s x15

20s x8

30s x10 n stopped

35s x6 very happy

side raises

7.5s x15

7.5s x15

7.5s x12

10s x8

rear raise machine

30 x10

35 x10

45x10

50x4

[Reevesy]

deadlift.

initially planned to do the 3rd week of the benni magnusson/travis ortmayer routine but then i think my ego got ahead of me and decided to go heavy lol, turned out i did super good and i'm well happy with what i lifted, so this is how it went.

60x10

100x5

130 4x4

150x2

170x2 (was supposed to go back down to 130 for a set of 10 here)

200x3, lol christ, ive only ever done 200 once and it was for a single, 15kg heavier and gaining weight. so yeah very happy

widegrip pullups

mex7

cable row

50x10

60x10

70x9

hammer pulldown (far back grip/squeezing back n all that job)

1plate x10

2plate x10

2.5plate x6

concentration curl. (very strict)

12.5s x8

17.5s x7

barbell curl (very strict again)

25x10

30x8 pretty fucked

video'd the deadlift incase i did good, which i did.

[media=]

[/media] Edited July 19, 2012 by Reevesy

[Mr-G-Maul]

Nice mate your getting so much stronger like. Since ive been eating healthier with more protein cabrs etc ive been feeling stronger aswell did 75x8 on flat bench today most ive done but sayign that never been on it alot.

[Reevesy]

Nice mate your getting so much stronger like. Since ive been eating healthier with more protein cabrs etc ive been feeling stronger aswell did 75x8 on flat bench today most ive done but sayign that never been on it alot.

pretty good man. if you can drive you could zip down to me and train wth me some time if you like

[Mr-G-Maul]

I can drive haha your from darlo arent you?

[Reevesy]

I can drive haha your from darlo arent you?

ya

[Mr-G-Maul]

I can drive haha your from darlo arent you?

ya

Like 50 mins from mine according to google maps. still would be a good experiance mind

[Reevesy]

I can drive haha your from darlo arent you?

ya

Like 50 mins from mine according to google maps. still would be a good experiance mind

lol fuck thats quite a way away, and yeh could be fun

[Reevesy]

yesterdays workout (forums were down?)

for reference my incline bench last workout was 80x10 and 90x3 and that was my best ever, so this is how it went;

Barx20

40x8

60x6

80x2

90x10

100x4 wow right?

Flat back bench, feet up (never done before)

60x8

80x8 this is hard

Chestpress machine

40x8

80x7

Fly machine

40x10

45x10

55x7

Close grip bench flatback (new to this too)

60x10

75x8 meh lol

Dips

Mex8

For reference, in the past I've allways done flat bench with powerlifting form and got stronger that way now I want to build my chest as its tiny lol

[Mr-G-Maul]

You kno for lower chest is cable crossover the best or would you recommend decline bench?

[Reevesy]

You kno for lower chest is cable crossover the best or would you recommend decline bench?

never heard of anyone lacking a lower chest lol, just get stronger and make sure u do full rom on everything, touch chest on bench etc.

Squat

Warmup/stretch

70x20

80x15

90x15

Legpress

3plates x10

5 plates x10

6 plates x5

Very strong today and don't forget today is quad emphasis

Calf raises on hacksquat

1plate/side x10

2plate x10

3plate x10

Ab crunch machine

0x15

10x15

20x12 and that's me done.

[Mr-G-Maul]

You kno for lower chest is cable crossover the best or would you recommend decline bench?

never heard of anyone lacking a lower chest lol, just get stronger and make sure u do full rom on everything, touch chest on bench etc.

Not really lacking as such just never trained lower chest that often. Gonna pull my finger out and start deadlifting sqauting next week.

[Reevesy]

You kno for lower chest is cable crossover the best or would you recommend decline bench?

never heard of anyone lacking a lower chest lol, just get stronger and make sure u do full rom on everything, touch chest on bench etc.

Not really lacking as such just never trained lower chest that often. Gonna pull my finger out and start deadlifting sqauting next week.

you dont need to do anything specific for lower chest lol, bodyweight dips maybe. they are fun.

[Reevesy]

k seeing as though forums has been down for days ill update all workouts.

Shoulders;

Db shoulder press (touching shoulders with dbs)

10s x15

20s x8

30sx6

35s x10 fucking happy with that

Side raises

7.5s x15

10s x12

7.5s x13

Rear raise machine

40x10

45x8

23/07

well today was good....

deadlift

60x10

100x5

140x4

160x2

180x8, lol nose popped half way through, carried on though of course. this is a record for me also the reps were snappy, like one second rest between reps too. very happy.

overhand pulldown (cba with pullups today)

40x8

50x8

60x8

70x10 cool

cable row

60x8

70x10

hammer pulldown

80x12

80x10

concentration curl, arm suspended in air.

10 x8 ea arm

12.5 x8 ea arm

15 x7 ea arm ridiculously pumped lol

barbell curl, strict

25x10

25x10

measured arms after this, 17.5 inches lol.

24/07

very happy with today.... VERY

incline bench

worked up to 100kgx6

flat bench, was initially gonna do set on 85kg.. 5kg more than last time (i managed 80 for 8 flatback n shit), so i did

85x5, then

100x10, wow

pec deck

40x8

50x8

60x8

dips

mex8 then bench was available

close grip flat back

60x6

90x10 Lol did 70x9 or something last time.

very happy day today.

Squat

80x20

90x15

100x15 easy and form is pretty much perfect now I feel as tho I don't tip anymore

Legpress

4plates/side x10

6plates/side x8 cool

Seated calf raise

20x12 slow

40x20

60x30

Standing calf raise

2plate/side x12

2.5plate/side x15

[Anton]

Goodluck i guess

[Mr-G-Maul]

When you say 4 plates on teh leg press what does each plate weigh and also side? when doing shoulder press do you mean your bring the db deep so it touches your shoulder each rep? Went up to 80kg flat bench last night for 8 reps and 28kg db incline for 8 aswell so starting to push myself more.

[Reevesy]

lol yes each side, and a plate is 20kg. and yes so deep it touches my shoulder. good job mang.

todays training

26/07

db shoulder press (touchin shoulders)

10s x15

20s x8

30s x6

37.5s x6 cool

side raises

7.5s x15

10s x12

7.5s x15

rear raise machine

35x10

40x10

45x12

[Mr-G-Maul]

Ah I see thanks :) really strict lateral raise aswell? I usually do them then front raises straight after my set of lateral raises not sure it helps mind. When I do shoulder press can barely get 22kg over my head haha