I wanna get stronger.

[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

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

I have reasonably flexable shoulders.

[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.

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

I have reasonably flexable shoulders.

Here is what I have concluded:

Pec deck sucks. I'm sticking with chest cable flys.

[Tom (Rendition)]

10 days without exercise and eating pretty badly and I feel like more of a runt than usual. 

Back and triceps:

First time deadlifting in a month, being cautious with what I'm lifting.

Warm up set

12*70kg

10*80kg

8*90kg

6*100.  Forgot how enjoyable deadlifting was.  Weight was easy.  Back didn't feel 100 percent though.

wide grip pullup

BW*13

BW+5kg*9

BW+5kg*7  12,10,8 on 5kg next time

One arm db Row:

34kg*10

36kg*10

36kg*10 36 on all next time

Seated Row:

90*9

90*9

90*9 10 reps next time

skull crushers:

35kg*8

35kg*8

35kg*8 I'll go for 10 reps next time

upright rope pull:

12.5*12

15*10

17.5*8

20*6

dip:

BW+10kg*12

BW+20kg*10

Then some rude bitch starts doing 21743 pullups whilst assisted by 9284892741kg.  I go home.

My progress so far.  Pictures are 5/6 days without exercising, so I don't look as big as I may do sometimes.  But you get the ideaaa:

Criticisms of myself:

Small traps

Bitch hips

Rat legs

[Steroids]

nice aesthetics :)

[Reevesy]

not bad tom ur bf is nice and low. sub 10 percent i'd say.

[Smush]

Easily between 9-10% BF. You have the same problem as I do in regards to dem hips. Such pesky weight to lose. But lookin' good.

[Tom (Rendition)]

Thanks.

[Tom (Rendition)]

Chest and last day of current workout routine :)))

Flat bench:

50kg*12

60kg*10

70kg*8

70kg*6

Incline Bench:

40kg*12

50kg*10

60kg*7

60kg*5

DB flys:

16kg*12

18kg*10

20kg*7  Very uncontrolled on my last rep and lost it and cba to pick back up for last rep

22kg*6

Was gonna do biceps, but they felt a bit stiff from back day.  Went for a swim instead.

[Tom (Rendition)]

Yesterday:

Squat:  The gym where I used to squat has closed the iron section of the gym (cunts), so now i have to squat in a different gym using the fucking bench press fittings, can't go as deep as I may like because of the bench.

2 warm up sets.

70kg*6

90kg*6

100kg*6

110kg*6 Was kinda easy, misread the routine, I'm only supposed to do 4-5 reps.  Next week I will go up to 120 with 5 reps.

80kg*10

80kg*10

Standing Military Press:

2 warm up sets

30kg*5

35kg*5

40kg*5

45kg*5  Was hard, won't go past 45kg next week, but will start at 35kg and do 2 sets at 45kg*

Bulgarian 1 legged squats:

20kg*8

20kg*8

20kg*8 First time doing this exercise, it burns big time.

Incline bench:

Chest felt tight so left it.

50 rep chin/pull ups:

16 chinups. 60 second rest

9 pullups. 60 second rest

11 chinups. 90 seconds rest

7 pullups. 90 second rest

7 chinups.  50.

Chest was hindering me.  Thought I would be better at this exercise, found it very gruelling.

Liked the routine.

[Steroids]

Was gonna do biceps, but they felt a bit stiff from back day.  Went for a swim instead.

LOL  :lol:

[Tom (Rendition)]

What are you laughing at weed mess?

[Steroids]

:D haha!

[Walli]

ur girl is ginger?

hmmm

winner stays on?

[Walli]

also if something is stiff doesnt mean dont use it...

fight through it son...

imagine it as a stiff dick... because its stiff u dont stop using it... my logic is always right just remember that

[Tom (Rendition)]

She's blonde, but yeh, she does look ginger in that one.  Not the best picture of her, no you aren't getting any others.

?

I'll bare that in mind next time big lad.

[Tris]

Looking good Tom, keep it up mate.

[Ultra]

kid

[Tom (Rendition)]

Entered the gym with 20 minutes until closing.  Rushed sets.

Barbell bench:

2 warm up sets

50kg*5

60kg*5

70kg*5

75kg*5 My spotter was giving me too much aid, I'm not sure if i could have done 5 if I was being spotted correctly.  From this point on I was giving myself very little rest imbetween sets, less than 1 minute.

60kg*9

60kg*7 lol

Dips:

15 lol

Chinup:

10 lol

Dips:

12 lol

Pullups:

10 lol.  Gym closed.

Didn't really follow routine at all, meh.

[Reevesy]

'spotted correctly' :/ why arent u doing reps on ur own lol

[Tom (Rendition)]

'spotted correctly' :/ why arent u doing reps on ur own lol

So that I don't get stuck beneath the bar if I fail on last rep.  But he started spotting me on my third rep when I didn't need any help.

[Reevesy]

'spotted correctly' :/ why arent u doing reps on ur own lol

So that I don't get stuck beneath the bar if I fail on last rep.   But he started spotting me on my third rep when I didn't need any help.

i see i thought u meant throughout.

[Reevesy]

11/11/2011

pec's werent 100% neither were front delts and it shows. Ahhhh well :P.

flat bench

barx20

60x6 paused

95x9 paused +5kg -4reps lolwutt

close grip bench

60x6 paused

85x13 paused - fuck yea +5kg same reps omg the last rep , the last ONE inch of lockout took over 5 seconds, srsly hardest rep ive ever done.

paused seated military press

barx6

40x6

60x7 +2.5kg -1rep ahwell, expected really.

strict dumbbell side raises

7.5x15

7.5x20

rear raises lying on t-bar row.

7.5x20

some bastards had the 10s .

[Tom (Rendition)]

11/11/2011

pec's werent 100% neither were front delts and it shows. Ahhhh well :P.

flat bench

barx20

60x6 paused

95x9 paused +5kg -4reps lolwutt

close grip bench

60x6 paused

85x13 paused - fuck yea +5kg same reps omg the last rep , the last ONE inch of lockout took over 5 seconds, srsly hardest rep ive ever done.

paused seated military press

barx6

40x6

60x7 +2.5kg -1rep ahwell, expected really.

strict dumbbell side raises

7.5x15

7.5x20

rear raises lying on t-bar row.

7.5x20

some bastards had the 10s .

GET THE FUCK OFF MY LOG KID!

[Tom (Rendition)]

Workout 3/3. 2 days ago

Shoulder press:

24kg*8 Badddd, shoulders felt tight, think I'd been using them alot at work.

22kg*8

22kg*8

Deadlift:

2 warm up sets

90kg*5

100kg*5

110kg*5

120kg*5 Found the weight fairly challenging, but I still have big time back problems.  I'm gonna give deadlifting another month, if I still go the ridiculous pains the following 5 days I'm gonna stop (and no it isn't muscle ache).

DB row + Kroc row:

34kg*6 8 next week on each set

34kg*6

34kg*6

kroks:34kg*15 (always aim for 18 on krok set, my grip slipped on the 16th rep though)

DB Shrugs:

30kg*10

30kg*10

30kg*7 Grip strength was knackered by this point, left hand went first gain.

[Reevesy]

lol oops