I wanna get stronger.

[Tom (Rendition)]

Today - CHest and triceps:

Db bench:

20kg*12

24*10

28*8

32*5

Incline db bench

18*12

22*10

26*8

28*6 Tryed 30, couldn't get past half way on a rep.

Decline Db flys:

20*8

20*8

20*8 For some reason these are alot harder then flat fb flys

Dips:

BW+8kg*12

Bw+8kg*9

Bw+8kg*9 I think I will go up to 10kg next tricep day.

Skull crushers:

30kg*10 Basically, I put down the bar infront of me, forgetting i put my foot in dog shit earlier, i res tmy feet on the bar - which ofcourse put shit on the bar, so I can't use the 30kg barbell again.

35kg*6 Too heavy for me really

Upright rope pull:

12.5kg*12

15kg*10

17.5kg*8

20kg*6

17.5kg*8

Ok

[Tom (Rendition)]

weird losing 7 reps on +10kg / 8% or so lol, will u ever post vids n pics?

Don't understand sorry.

Vids of me lifting?  Not unless I get a new phone.  Maybe pictures of me lol, going on holiday in a month, so maybe if I get any from that.

[Reevesy]

weird losing 7 reps on +10kg / 8% or so lol, will u ever post vids n pics?

Don't understand sorry.

Vids of me lifting?  Not unless I get a new phone.   Maybe pictures of me lol, going on holiday in a month, so maybe if I get any from that.

u went from 110kg to 120kg on deadlift and lost 7 reps

[Tom (Rendition)]

weird losing 7 reps on +10kg / 8% or so lol, will u ever post vids n pics?

Don't understand sorry.

Vids of me lifting?  Not unless I get a new phone.   Maybe pictures of me lol, going on holiday in a month, so maybe if I get any from that.

u went from 110kg to 120kg on deadlift and lost 7 reps

Yeh cos my back was cunted.  I was hoping to pyramid up to 125kg.  120kg should be no problem, I don't know if its cos I slept awkwardly or what.  But I feel like I've damaged my back. 

[Reevesy]

weird losing 7 reps on +10kg / 8% or so lol, will u ever post vids n pics?

Don't understand sorry.

Vids of me lifting?  Not unless I get a new phone.   Maybe pictures of me lol, going on holiday in a month, so maybe if I get any from that.

u went from 110kg to 120kg on deadlift and lost 7 reps

Yeh cos my back was cunted.  I was hoping to pyramid up to 125kg.  120kg should be no problem, I don't know if its cos I slept awkwardly or what.  But I feel like I've damaged my back. 

mine feels like poo sometimes if i slouch without a back rest lol

[Adam|Spakka]

Keep it up pal.

[Tom (Rendition)]

Thanks.  Legs and shoulders.  Rushed, so didn't do a full workout.

Leg press (cant squat cos of back), the leg press machine a tthe gym, you push yourself back + weight rather then pushing just the weight:

130kg*12

150kg*10

160kg*8

170kg*6 It was my back that hurt me more then anything.

leg extensions:

60kg*12

65kg*10

70kg*8

75kg*6  Just going to do 75kg*8*4 next week.  74kg is the heaviest weight on the leg extension machine at this gym (assuming I go to the same gym).

DB Military press:

12kg*12

16kg*10

20kg*8

24kg*6 Was ok, think I'll go up to 26kg next week.

Lat raise:

10kg*9

10kg*9

10kg*9 form was bad on the 9th rep of each set.

Reverse flys:

6kg*12

7kg*10 First time trying this exercise, liked it alot. Will start at 8kg next week.  Ran out of time

Reasonable workout, yes I know thats a shit leg workout, I would have done more if i had time.

[Adam|Spakka]

hmm might start doing shoulders with legs aswell, can't stand training shoulders alone

[Tom (Rendition)]

hmm might start doing shoulders with legs aswell, can't stand training shoulders alone

May as well.  Do legs first though.

My friend does back and shoulder.  Then legs and biceps, he rates that highly, never tried it myself though.

[Reevesy]

y is ur back hurting, from deading? lmao

[Tom (Rendition)]

y is ur back hurting, from deading? lmao

Yeh, I told you the other day.  It isnt my muscles that hurt, my back just feels fucked.  I can't even pick 20kg dumbbells off the floor without wincing from the pain.

[Reevesy]

y is ur back hurting, from deading? lmao

Yeh, I told you the other day.  It isnt my muscles that hurt, my back just feels fucked.  I can't even pick 20kg dumbbells off the floor without wincing from the pain.

go and get it seen to my fragile friend

[Steroids]

don't do anything you get sharp pains from.

when it heals try a different type of deadlift.

[Tom (Rendition)]

y is ur back hurting, from deading? lmao

Yeh, I told you the other day.  It isnt my muscles that hurt, my back just feels fucked.  I can't even pick 20kg dumbbells off the floor without wincing from the pain.

go and get it seen to my fragile friend

Lol, all they will tell me to do is rest.  I don't have time for the doctors anyways.

[Reevesy]

y is ur back hurting, from deading? lmao

Yeh, I told you the other day.  It isnt my muscles that hurt, my back just feels fucked.  I can't even pick 20kg dumbbells off the floor without wincing from the pain.

go and get it seen to my fragile friend

Lol, all they will tell me to do is rest.  I don't have time for the doctors anyways.

purchase a foam roller and have ur mother or girlfriend roll it on ur back. deadly serious. i might buy one myself for when i have been sitting awkwardly

[Tom (Rendition)]

Back and triceps 5 days ago or so

Chest Supported T bar row:

Cant remember*12

cant remember*10

cant remember*8

cant remember*6

Very wide grip pull up:

BW+6kg*8

Bw+6kg*6

Bw+6kg*6

One arm row:

36kg*8

36kg*8

36kg*8

chest dip:

BW+9kg*12

BW+9kg*9

BW+9kg*8

Skull crushers:

25kg*12

30kg*10

35kg*8

Did some tricep extensions as well, cant remember weights

[Tom (Rendition)]

Chest 3 days ago or so

First time ever barbellinng on the bench, who would have known I would be so shit:

Flat bench barbell:

50kg*12

60kg*10

70kg*6 (had to get spotted out of 7th rep lol)

65kg*6

Incline bench barbell:

40kg*12

50kg*10

60kg*6

60kg*6

Decline flys:

20kg*10

20kg*8

20kg*8

[Tom (Rendition)]

This mornings legs and biceps:

Squat:

60kg*12

70kg*10

80kg*8

90kg*6 Was ok, probably didn't go as deep as I normally would to take it easy on my back.

Leg extension:

12*12

13*10

14*8

15*6

Calf dips:

14*12

14*12

14*13

Barbell curl:

25kg*12

30kg*10

35kg*8

Dumbbell curl:

14kg*10

16kg*8

16kg*8

Half workouts I know

1

[Reevesy]

not bad barbell bench tom u will get more used to it in 2 or 3 more goes.

[Tom (Rendition)]

Squat

60*12

70*10

80*8

100*6 Was ok

Leg extension:

16*10

16*10

16*10

Some calf presses, cant remember the wait.

Alternating arm DB military press (good little core exercise):

20*12

26*8

26*8 on right arm, could only get to 7 on left =(

Lateral raises:

couldn't find a decent weight DB in this shit gym.

7kg*15

7*15

7*11 *think i didnt rest that much

extra wide grip pullup:

7kg*9

7kg*7

7kg*5

After that I fucked about with one rep bodyweight maxes.

[Tom (Rendition)]

Back and triceps

2 more weeks and I'll get back to deadlifting.

Wide grip pull up:

cant remember

One arm Db Row:

36*10

36*10

36*10 Time to move up to 38

Reverse flys:

8kg*12

10kg*10

12kg*8

14kg*6 Up 2kg next week

Seated pull back machine:

16*10

16*9

16*7

Tricep dips:

BW+15kg*12

BW+17.5kg*10

BW+22.5kg*8

BW+27.5kg*6 Probably shouldn't be doing much more than this or I'm gonna snap some shit up in my shoulders.  Will have to drop to further back in workout.

Skull crushers:

35kg*8

30kg*10

30kg*10

Upright rope extensions

12.5*12

15*10

17.5*8

20*5 FFs

17.5*7

[Tom (Rendition)]

Chest:

Flat bench:

50*12

60*10

70*7 Was hoping for 8

70*6

Incline bench

40*12

50*10

60*7 Don't think I had my full rest time. idiot

60*7

Pek deck:

5*12

6*10

7*8

8*5  I'm bad at pek dek, not sure why :s

Then i did some ab exercises.

Think I'm going to go on a half weekc ut lol.  Not gonna change my diet really, just a bit more cardio, higher reps etc.  going on holiday.

[Smush]

Do you find the pec deck effective? I used it a couple times, but it only flared up my shoulders. I just threw that exercise out and did cable flys.

[Tom (Rendition)]

Do you find the pec deck effective? I used it a couple times, but it only flared up my shoulders. I just threw that exercise out and did cable flys.

Idk man.  I could feel it, but wouldnt necessarily say it was effective.  I felt it quite alot in the shoulders too :S, I thought that was just cos I have very round shoulders though :s.  I tryed it cos I was sick of DB dlys, and I don't really like cable flys :s

[Reevesy]

Do you find the pec deck effective? I used it a couple times, but it only flared up my shoulders. I just threw that exercise out and did cable flys.

Idk man.  I could feel it, but wouldnt necessarily say it was effective.  I felt it quite alot in the shoulders too :S, I thought that was just cos I have very round shoulders though :s.  I tryed it cos I was sick of DB dlys, and I don't really like cable flys :s

oh my god the shape of ur shoulders has nothing to do with it u fag lol u either felt it in ur shoulders cos it stretches the front delt or u have shit mobility