lift log

[Purefilth]

Cheers bradd! Get smashing out pushups - they're awesome!
Yeah stigg - if it does nothing then take another scoop

**** was weird- it started frothing and fuzzing as soon as it hit water!

 

[Purefilth]

Ok, legs.

Frontsquats

3 sets

Goodmornings
?sets

pullups ? sets 8 - inbetween sets squats
Backsquats

3 sets

Calves - seated

3 sets

Lunges with 2 x 27kg DB - they hurt!

2 lengths of gym


Leg Extensions
3 sets single legs each leg

2 sets both legs

Calves - standing

2 sets

oh press 2 sets 40kg - failure

and off, short sweet, and sweaty

 

[Krueg]

Lookin good, congrats on the deadlift PR!

 

[Purefilth]

Lookin good, congrats on the deadlift PR!

Cheers mate!

Just done shoulders and arms. And a load of decline and incline flys. NO.Xeploded that shiit - so no real memories of lifts, just worn out delts and triceps

 

[Purefilth]

pullups x 15

one arm db rows (each side)
32.5kg x 12
x 10
x 12
x 10

seated row
100kg x 15
x 15
x 12
x 12
x 12

bent over row
60kg
x10 reverse grip x 10 normal grip Superset
second superset
3rd superset
normal grip => failure
aaand again normal grip to failure

Barbell shrugs
80 kg x 12
80 kg x 12
grip started to fail
60 kg x 12

db shrugs - 27 kg eack hand
4 x 12


DB lateral fly
10 kg each hand
x 12
x 12
x 12

flat oh db raise
35kg x 12
x 12
x 12
x 12

Bench press
100 x 6
x 12 pullups
140 x 0
- its ok, its not chest day and i was fatigued

120 x 3
x 8 pullups
100 x 5
x 10 closegrip pullups
one arm DB rows
35 kg x 12 - each hand

delt cable fly
x 12
and

3 sets bicep curls 17.5kg x 8
fror the pump.


walked out standing tall and lookin swole!


Fucckkk it im going back in this evening for kicks

EDIT: BAM!


Hit the legs.
frontsquats
20 x 12
40 x 12
40 x 12
40 x 12
40 x 8

SQUATS

70kg x 12
90 x 8
90 x 8
90 x 8
10 pullups
100 x 6
10 pullups
100 x 6
10 pullups

Frontsquats
70 x 12


Stiff leg deadlifts
95kg x 8
95 kg x 12

and now I'm utterly fvcked - feel so highly fvcking achieved for the dayu though

 

[TheStig]

Tryin' to 1up my workout from last Friday? Haha you may have, great job man

 

[Ronaldo7]

Hyper FX or MusclePharm's Assault are better than Xplode. No one mentions drinking a post-workout though... It's highly important.

 

[Purefilth]

Hyper FX or MusclePharm's Assault are better than Xplode. No one mentions drinking a post-workout though... It's highly important.

Always smash a protein shake straight after workout and then high protein meal

 

[Ronaldo7]

Always smash a protein shake straight after workout and then high protein meal

Agreed. I usually drink a post-workout 5 mins before the protein shake. It helps recover the body for the next grueling day. It has plenty of vitamins and insulin inclusion to better help assimilate all the protein you are drinking. I'm assuming 3 scoops, maybe? That's a lot of calories depending on the protein. For the post-workout, CellMass from BSN is a great recovery option.

 

[Purefilth]

Agreed. I usually drink a post-workout 5 mins before the protein shake. It helps recover the body for the next grueling day. It has plenty of vitamins and insulin inclusion to better help assimilate all the protein you are drinking. I'm assuming 3 scoops, maybe? That's a lot of calories depending on the protein. For the post-workout, CellMass from BSN is a great recovery option.

I dont take those actually, just multivitamins and extrastrong fishoil. My post worhout meal usually has a pile of simple carbs in it to get the insulin spike.

CHEST AND TRICEPS
20 pullups
30 widegrip dips

got the blood flowing

incline DB PRESS
30kg each hand
x 12
x 12
x 10
x 8

BENCH(hypertrophy day)
70kg x 12
100 kg x 5
100 kg x 3
(had a terrible breakfast, so strength wasnt quite there)
AAAND DROPSET - no rest just plate change

70 kg x 12
60kg x 13
50kg x 15
40 kg x 21

Cable FLY
14.5 each side

x 12
x 12
x 12
x 10
x 12

Decline FLY
30kg each side

x 12
x 12
x 10
x 12

Incline FLY
20kg each side

x 12
x 12
x 10


DIRTY 30's
40 kg on cables - 5 sets (Badass gainsss)

Cable pushdown (rips up abs, rear delts, inside head of triceps and top of lats)
50kg x 5 sets 20 reps.

fvccckkkkkiing hurt at the end!!

then bicep curls - alwayss time for biucepcurls, love that pump

17.5 kg each hand x 10 - 3 sets
12.5 each hand - alternate hammer curls x 24 (fast!)
12.5 hammercurls fast x 24 - dropset to
10kg hammercurls fas to failure.

bicep pump check

home time

 

[Purefilth]

ok, was gonna be a legs day, but quads and hams still hurting, so no point there and it turns to a bits an pieces day.

Pullups
x 20
x 15
x 8
close grip, jackknife(legs held out at 90 degrees)
x 10
goddammit they hurt the abs!

legs to ceiling
x 8 actually kicked the ceiling on the first 2, so had to pull them short a bit, which actually made that harder!

calves standing
106 kg x 15
x15
x13

shrugs DB 35kg each hand
x 12
x 12
x 12

standing row - close grip
70 lb x 12 x 2

laying DBOH pull
35kg x 12
x 12
x 12

one arm row
DB 35kg
x 10
x 10
x 10
x 10
x 12
(each side)

Yates's Row

80 x 12
80 x 8
80 x 8
60 x 12
60 x 12
60 x 12
60 x 15

cleans

60kg x 5
40kg x 8

Bicep curls
(each hand)
12.5 x 12

17.5 x 10
17.5 x 10


I think thats all folks

 

[Purefilth]

Dips x dunno - went to fail

Frontsquat
Bar x 12
50kg x 10
50kg x 10
50kg x 8

Squat
90 x 8
90 x 8
90 x 8

100 x 6
100 x 6
100 x 6(Eminem -Till I collapes came on the headphones as i started this set, and I shiit you not - MR Mathers is responsible for every single one of those reps!!!)

Frontsquat
80 x 8 (gainzzz)


stiff leg deads
80kg x 12
90kg x 12

Goodmornings weighted pullups and pullups

 

[TheStig]

Wow dude we did almost the exact same workout on the same day! Weird..lol

 

[switch]

Wow dude we did almost the exact same workout on the same day! Weird..lol

bvtt-buddies :crackup:

 

[Purefilth]

:crackup:

bvtt-buddies :crackup:

cheeky fecker

Back day!

Tore it up - not entirely sure what i did overall cos I took 2 HEAPED scoops of NOXPLODE but i am goddamn sore now, proper feeling it.

ok, so 2 sets pullups to start with - as always

One arm rows(each arm)
32.5 x 12
x 12
x 12
x 12
35 x 12


Laying DB pullovers
35 kg x 12
x 12
x 12
x 12

Yates' Row
70 x 12
100 x 8
100 x 8
100 x 6
70 x 12

Standing row Close grip

70kg x 1 slow
x1 slow
x1 slow
x 1 slow

shrugs
70x 12(on bar)
25kg plate each hand x 12 x 3


Seated row
95kg x 12
x 20
x 20
x 20
x 15


more pullups, leg raises, closegrip jackknife pullups

one arm pullups

right hand x 3
left hand x 2

Bicep curls light for the pump

27kg x 3 eh
16 x 12 x 2 eh
15 x 30 (alternating)
15-failure immideately followed by 12kg - failure


one arm pullups

right hand x 3
left hand x 2

Mixed grip pullups x 5
swap grip x 5

Lat pulldowns
59kg
x 12
x 12
x 12
x 12
attemted a few more pullups, did till failure.

And thats how you get into the gym an fvck shiit up!

Tracks of inspiration today - (Back to School memories.)

Papa Roach - Infest

Good album.

EDIT:fckk im sore now!

Weighed myself and am now at target weight . 95kg - 15 stone exactly

Need a new target!

 

[Purefilth]

once again with the
ENTER

FvCK Shiit up

LEAVE

smashed chest and shoulders

DB OH press seated

17.5 each hand
x 12
x 12
x 11
x 9

seated oh press

50kg x 8

DB Incline
30 kg EH
x 10
x 10
x 8
x 8
x 6

flat db press
30 eh
x 10
x 10
x 8
x 8
x 6

fly
28kg eh
x 8
x 8

Dirty 30's
30kg
20kg

Bent over lateral raise
10kg each hand
4 sets 12

lateral raise
10kg each hand
4 sets 12


snatch, clean and oh press

60kg x 3

Decline bench
60kg x 12
100kg
x 6
x 6
x 6

decline close grip
60kg x 8
x 8
x 10


Some sets fly, pushups, knees to chin and 1 1/2 minutes plank to finish us off.

 

[Purefilth]

yeah Back around to leg day.
I reealy didnt want to do legs this morning - I mean like REALLY REALLY did NOT wanna go in for it.

I even thought about having a heavy deadlift day, all the way into and then up to the squat rack legs were the last thing in the world I wanted to train.

Y'all have no idea how much I did not wanna fvcking train legs

But legs i DID train. You know why?

BECAUSE ITS FVCKING LEG DAY! THATS WHY!!!

Frontsquat
Bar x 12
50kg x 12
50kg x 12

Backsquat
90kg x 8
90kg x 8

Stretch and pullups

100kg x 8 **REP PR***
100kg x 8 (What up b1tchizzzzz)
100kg x 8 fvcking dying here

catch breath, heart rate back down

Stretch and pullups

120kg x 4 *****WEIGHT PR REP PR*******
(form started failing on the 4th, or i wouldve gone for the 5th)

130kg x 1.5 ********PR*******

I didnt quite get down to parallel on the 2nd rep, so thats why its 1.5 - you know you HAVE to try for a second rep when you get a new PR boys - Its just the done thing.

My buddy watched me and told me that although I didnt get the second rep, my form was PERFECT! So that really made me happy. I mean it felt GOOD.

So good that I went for a new

FRONTSQUAT
90kg x 4******WEIGHT PR REP PR*****


Bench pressed
90kg x 8 (for the stretch)
Seated calves
70kg x 12 ****Weight PR******
70kg x 12
70kg x 12

pullup, held at the top and got buddy to grab my waist and hang, so extra 80 kg on me to stretch the spine. I was surprised at how long I held on for, then let down gently.

Standing calves
84 kg x 15

got buddy to hang off me again

standingcalves
84 x 15

got him to hang while i did a slow lowering myself
Standing calves
84 x 12

leg press
84 x 8 kept under tension the whole time
84 x 12 " " " "

pullups and outta there

Limping proudly.


Anyone else have a session as good?
Not like the same - but that made them feel fvcking awesome after really not wanting to do it.

Overcoming that FVCK THIS feeling is the hardest part. Then you start lifting and everything is all ok again.

Yeah, I feel like the KING of the WORLD right now.

new squat pr 130kg or 286 pounds
new frontsquat pr 90kg for 4 reps or 200 pounds for 4

 

[TheStig]

PRs all around! Good job man, even after at first falling into the 'broscience' way of thinking (not wanting to do legs) hahaha

 

[Purefilth]

PRs all around! Good job man, even after at first falling into the 'broscience' way of thinking (not wanting to do legs) hahaha

hahaha yeah, woke with no wish for the pain, did it anyway.


a year ago wouldve been ok, lets do chest and biceps

 

[ProDJ26]

Try "Just the way I Am" & " 8 Mile" by Mr Mathers both if which are in my current playlist hows that diet?