lift log

[Purefilth]

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

Alread got 'em on it
Diet is still pretty much how it was a couple pages back.

CONSISTENT Training and Eating = KEY


Did chest, shoulders and arms today - since I already did my big muscle group lifts for the week and I'm not ready for rest day.

wide dips x 20 slow
pullups x 8 sloooowwww

Bench

60kg x 20
90kg x 6
100kg x 6
130kg x 2(had help on the 2nd)
100kg x 3
80kg x 5
80kg x 5
120kg x 3
100kg x 5


snatch clean and oh press
60kg x 1 x 8

Bent over row
60kg x 12 x 3

Standing row - wide
40kg x12
x 8
x 10

Incline Fly
30 kg each
x 12
x 8
x 10

Decline fly
30kg each
x 12
x 10
x 9

Dirty 30's
3 x sets (dropped weight on 3rd set)

Bicep curls
20kg each hand
x8
x8
x6,7(left and right)

12.5kg each hand
x12

10kg each hand
x 15

One handed pullups FTW!!!!!!!!
2x right hand
2x left hand
2x right hand
2x left hand


Biceps = swole. Hometime!!!!

 

[TheStig]

One handed pullups FTW!!!!!!!!
2x right hand
2x left hand
2x right hand
2x left hand

 

[Purefilth]

Yup - supposed to be rest day but had to do smth - went in hungry, so strength was shiite

frontsquat

50kg x 12
50kg x 12
90kg x 1

squat
90kg x 6
90kg x 6

pullups

30kg one arm DB rows
x 12
x 12
x 12

one hand pullups
left x 3
right x 4
left x 3
right x 4
left x 2
right x 2

pullups close grip
x 8
x 8
x 8

wide pullups
x 12
x 12
x 12


standing row close grip
30kg

x 12
x 12

pullups + jacknifepullups FTW

Lat pulldowns
just 2 sets, light

and home - shiit sleep and not eaten nearly enough for a decent session

ah well, rest now

 

[TheStig]

shiit sleep and not eaten nearly enough for a decent session

I know what you mean there, that's been my whole week so far

 

[Purefilth]

I know what you mean there, that's been my whole week so far

Well, shamed by my previous performance and inspired by rest day I took to the Lifting Lounge once again.
This time determined to tear up this back day like its the last one ever.

WIDE pullups x 15 slooowww and deeepppp - fully extended

CLOSE pullups x 8 slow and deep and fully extended.

ONE Hand DB ROWS
32.5kg x 12
x 12
x 12
x 12
Last set bro! add more weight!!(cant find the meme for this - but its funny, lil baby holding a 2.5 plate )
35kg x 12 - BOOOMMMMM

Laid flat DB Pullovers
35kg x 12
35kg x 12
35kg x 12
35kg x 12
Last set bro! Add more weight!!!
37.5 x 12 (FVVVVVCCCCKKKKK!!!!!! Hurts!!!)

Yates' Row
60kg x 12
80kg x 12
80kg x 12
80kg x 12
60kg=> fail

Barbell shrugs
60kg x 12
60kg x 20
60kg x 20
60kg x 20
60kg=>fail

(Wow - Traps were buuurrrnnniiiinnnggggg!!!!!)

Seated row - close grip on the cable
95kg x 12
95kg x 12
95kg x 12
pinned a 10kg plate to the stack
105kg x 12
105kg x 12
pinned a 15kg plate to the stack
110kg x 20 *******DROPSET TIMEEEE!!!!******
95 x 20
80 x 15
65 x 12
50 x 12
35 x 30 - Burrrrnnnnnnnnn

Been a while since I did these but-
LAT PULLDOWNS!!!!
66kg x 12
73kg x 10
80kg x 8
87kg x 6
94kg x 5
66kg x 12



Bicep curls
17.5kg each hand
x 8
x 8
x 6
x 6

Hammer Curls
12.5kg each hand
x 12
x 12

Fvck you Iron - I beat you today - I fvcking won - I walked out with fvcking explosions going off behind me and I didn't even look back at them coz i'm that fvcking cool!

I am a goddamn boss - I fvcking love Back day - I feel fvcking excellent.
Endorphines and a successful Lift.

FvckYeah!!!

Postworkout meal.

 

[TheStig]

Well, shamed by my previous performance and inspired by rest day I took to the Lifting Lounge once again.
This time determined to tear up this back day like its the last one ever.

Yeah man, sometimes you need sh1tty days in the gym to push you over the edge the next time and fvcking kill it...

Fvck you Iron - I beat you today - I fvcking won - I walked out with fvcking explosions going off behind me and I didn't even look back at them coz i'm that fvcking cool!

I am a goddamn boss - I fvcking love Back day - I feel fvcking excellent.
Endorphines and a successful Lift.

FvckYeah!!!

Postworkout meal.

...which it looks like you did

 

[Krueg]

Keep killin it!

 

[Purefilth]

Rewaded by the DMP Gods today. Upper Back = Pain also a little tight over the chest and triceps from the DB pulovers - but dont matter, I tore them fvckers up today


Bench Press
50kg x 12
60kg x 12
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
60kg x 20
(trying some of that strength training - apparantly 7 sets of 3 to build explosive power) Didnt even have a spotter


Incline DB Press
30kg Each hand
x8
x8
x8
x7
x8

Flat DB fly
27kg Each Hand
x 12
x 12
x 12
x 12
x 12

Seated fly machine
70kg x 12
77kg x 8
84kg x 6
(only went on this for the pump as I went to the water fountain)

Dirty 30's
50kg x 2 sets


Decline fly (cable)
30kg each side
x 12
x 12
x 10

Incline fly (cable)
30kg each side
x 12
x 12
x 12

Standing One hand push

(put bar against corner, added 30kg of plates to on side, lift the heavy end and push - Get it?)

2 x 8 each side


Decline bench (close grip)
60kg x 12
60kg x 12

Dirty 30's
40kg x 1 set

Outta there. I hope I hurt more tomorrow too

 

[Purefilth]

Leg day

ok, so this was again a new bit of strength training for me.

Frontsquat
40kg x 12
70kg x 12
70kg x 12

Squat
70kg x 8
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

hahaha was meant to be 7 sets 0f 3, but I took it to 8 and then did one more just for luck!

Fvcking drains you doing lots of little sets!

Frontsquat
60kg x 8(i think 8 maybe it was more?)


Lunges
Fvcking 90lb bar on shoulders
2 x lengths of the gym was 16 long lunges(8 each way) so that was one set.

set x 1
set x 1
set x 1

here i was struggling, but i figured 5 sets beats 3 and i can do 4 or so i believed - Its only one more set!


so set x 1

really started to regret this 4 sets down and one to go "this is madness!!!" scream my hams!!!

"Madness? NO!
THIS IS LEGS DAY!!!!"
I pushed those fvckers through a fifth set and on the last lunges, they started to wobble - i nearly fell, but didnt quit.

Calves Seated
45kg
x 15
x 14
x 12

Calves standing
97kg
x 12
x 8
x 8

limped out head held high, sore, weak and proud.


Good week this week. I'm proud of back day, legs day And chest day.

Just gotta do shoulders and arms and there we will have a full house of happiness.:rock: :rock:

 

[Purefilth]

limped in today for shoulders and arms.

Worked out with a fella who's pretty shredded - Always been jealous of his shoulders.

Anyway, he put me through my paces there - fvcking sore, badass workout, too much to mention here.

Well deserved rest day tomorrow

 

[Krueg]

Nice work, more sets = more volume...

100kg x 8 sets is a total amount of 800kg lifted.

 

[Purefilth]

Nice work, more sets = more volume...

100kg x 8 sets is a total amount of 800kg lifted.

You wannsee some volume?
Ok - Check out todays lift.

Bench Press

Push hard, slow negative.
70kg x 12
110kg x 3 - bit of a struggle there, so dropped down the weight.

100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 2 1/2 (failed 3rd)
90kg x 4
90kg x 4
60kg x 14 (failure)

Guy spotting me complimented technique - powerful push and slooow negative.
Its nice to find a spotter who knows what he's doing. Ready when I struggled, but only put a finger out. Respected my snarl of "NO" or "mine" - when i stalled.

Incline DB Fly
27.5 Each hand
x 8
x 8
x 8
x 8
x 7 (failed 8th)

decline skullcrusherssupersetted with
close bench decline
30kg x 12 + x 12
30kg x 12 + x 12

tricep pullovers
20kg x 12

decline dirty 30's -
20kg x 2 sets

strict OH press (behind head)
x 8
x 8
x 9

some abs and triceps to finish.

BLAAAAAMMMMM!!!

Good smash on the chest there.

 

[TheStig]

Keep gettin it filth!

 

[Purefilth]

Keep gettin it filth!

Shall do buddy, I am enjoying smashing these heavy days out

 

[TheStig]

Shall do buddy, I am enjoying smashing these heavy days out

So you can definitely see how addicting it is to always lift heavy! That's why I've fallen into a rut of going heavy all the time...it's a good rut to be in as long as you're making progress and not getting injured

 

[Purefilth]

Absolutely! - im still gonna have to do some hypertrophy days, but main lifts are gonna be mostly about explosive power, so 8 sets of 3.

Gonna need to juggle the weights a bit, but ill get the right combo soon enough

 

[Purefilth]

fvcking just deleted it all!!!!!!

Right - written out for a second time -

WIDE pullups to failure - didnt count how many

CLOSE pullups x 8 slow and deep and fully extended.

ONE Hand DB ROWS
35kg x 12
x 12
x 12
x 12
x 12 - BOOOMMMMM - that got it!

Laid flat DB Pullovers
35kg x 12
35kg x 12
35kg x 12
Only 3 sets - pecks are worn from yesterday and I raised the weight on the DB rows

Seated row - close grip on the cable
pinned a 15kg plate to the stack
110kg x 12
x 12
x 12
x 12
x 12


Yates' Row
70kg x 12
70kg x 12
70kg x 12
70kg x 12
70kg x 12

Two lat pulldown machines have been broken for about a month, and i was reluctant to share a machine with the two other guys using it already, so I opted for.
pullups to failure to finish

WIDE
x 8
x 7
x 6
x 4.5
x 4

CLOSE
x 6
x 5
x 4
x 3

Attempt at one arm pullups - halfway up aaannnndddd Fail.

Im outta here.

Seems I missed a few bits, Im beginning to realise that the order in which you do certain excercises affects your endurance and ability to do others. Its good to switch up the order and try to keep the volume the same.

 

[Purefilth]

Leg day again.
Gruelling task that it is, I have made up my mind and am determined to never skip leg day.

Actually - I quite enjoy leg day - I know - fvck me, right?!

FrontSquats - hypertrophy
12 x bar
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg

Backsquat - strength
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Last set bro - add more weight!!!
105kg x 3

60kg x 12 - felt so goddamn light after all that!!!


LUNGES
2 lengths gym = 1 set (16 - 18 per set)
90lb bar x 3 sets

Ouchie right?!

Seated calves
50kg x 12
50kg x 12
50kg x 12
50kg x 12
50kg x 12

Standing calves
97kg x 12
97kg x 12
97kg x 8

fvcking limping again now! - literally only just recovered from the last leg day today too!!!

Had a fella tell me I look like klitschko - around the face and from my size and build. Ill take that as a compliment.

 

[Purefilth]

arms and shoulders done - I must be allergic to Iron , cos I left that place SWOLE!!!

 

[Purefilth]

Ok heavy day on the back.

Deadliftsand WEIGHTED PULLUPSinbetween
10kg x 6 pullups
100kg x 12
20kg x 6 pullups
130kg x 5
15kg x 6 pullups
130kg x 5
20kg x 6 pullups
130kg x 5
120kg x 6 pullups
150kg x 1
20kg x 6 pullups
130kg x 5
25 kg x 6 pullups
130kg x 5
25kg x 6 pullups
100kg x 6

WEIGHTED PULLUPS ALONE
25kg x 6 pull
40kg x 1.5 (******PR*******88lb stiggy I'm catching up )
25kg x 6
20kg x 6
15 kg x 6

held on to the last rep at the top of each of these, hold for 10 an down sloooowwwwww

Got out one hand pullups
2xright and 2x left

bicep curls 25kg x 6 each hand


One arm DB Rows
32.5kg each hand

x 12
x 12
x 12

couldve done at least another set here if im completely honest, but I wanted to make sure I was good for

LAT Pulldowns
68.3kg x 12
75.3kg x 10
81.3kg x 8
89.3kg x 6
95.3kg x 4

And outta there swole as fark.

definitely feel that across the top of my back today now.