lift log

[TheStig]

You've actually surpassed me....I only ever do 45 lbs on pullups and dips I've done sets with 80 lbs...so do your 40kgs on dips and see how that goes

But I've got work to do on weighted pullups.


Also I highly doubt you did 6 reps of 120kg weighted pullups haha

130kg x 5
120kg x 6 pullups
150kg x 1

 

[Purefilth]

You've actually surpassed me....I only ever do 45 lbs on pullups and dips I've done sets with 80 lbs...so do your 40kgs on dips and see how that goes

But I've got work to do on weighted pullups.


Also I highly doubt you did 6 reps of 120kg weighted pullups haha

Dude - I Went saiyan!!!!!

hahahah no - typo
yeah dips will have to wait for my elbow to properly heal. will bash them HARD though when it doesnt twinge. Starting tomorrow - cos its chest day

 

[Krueg]

Nice work Pure, I like the pull-ups supersetted with deads.

 

[Purefilth]

Nice work Pure, I like the pull-ups supersetted with deads.

Nothing like sore muscles to let youi know how Beastmode went yesterday.
Seriously sore from that.

Chest today


Dips till I got bored of doing them Didnt even count
Bench
60kg x 12 slow
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 5
100kg x 6
60kg x 15

Incline DB press
35 x 6
32.5 x 6
28 x 6

Incline fly
22.5 x 12
x 12
x 12
x 12
x 12

did some pullups here too

Decline close grip Bench
60kg
x 12
x 12
x 12

Cable fly
Decline
35 each side
x 12
x 12
x 8
30 each side
x 12
x 10

Incline
30 each side
x 8
25 each side
x 12
x 12
x 10
x 8
x 8

Pullups inbetween

Laid back DB pullovers
35 x 12
35 x 12
35 x 12
37.5 x 12
37.5 x 12


Pressups time
x 10, hold for 10
x 10 hold for 10
x 3 fail.....
x 10 hold for 10
x 6 faillllll!!!!!!!

and outta there!!!!

 

[Purefilth]

Leg day has not been skipped today, just pushed to tomorrow. Every part of me hurts and any attempt to lift would have been unsuccessful. Well deserved rest though if I'm honest ;-)

 

[Purefilth]

Hypertrophy leg day. - Making sure I went low as possible today, knee hurts, so lower weights and longer sets, azz to grazzz

Frontsquat

ATG
40kg x 12
50kg x 12
50kg x 12

Backsquat
ATG
60kg x 12
60kg x 12
70kg x 12
70kg x 8
80kg x 6
80kg x 6
80kg x 6

Weighted pullups between sets again.

mostly did 20kg, 5 reps

but went up to 35kg, 3 reps for a couple sets at the end.


Seated calves
5 sets 12 @40kg

Standing calves
3 sets 12 @ 97kg

some pushups to finish up.

limped out like a lame duck.

 

[Purefilth]

Shoulder and biceps today - making the workout all about the pump!!!


Dips - wide grip till I got bored of doing them.

Lateral raise 10kg eh
x 8 x 8 x 8
lateral raise to overhead (really gets traps burning)
x8 x8 x8

Standing row
50kg
x12
x12
x12
x12
x12

Strict OH press (behind head)
50kg x 6
40kg x 10
x10
x10
x10
x8

seated ohdb press
17.5 EH
x12
x12
x12
x11
x10

Decline bench (nice and slow for the stretch)
60kg x 12
100kg x 6 - wow sooo fvcking hard after shoulders!!!!

Bicep curls
25kg each hand
x8
x8
x8

delt fly
6kg each side
x 12

bicep curls
twenty something kg each hand- number was half rubbed off the dbs
x 8
x 8
x 6

twentyones

(soo good for the pump)

for anybody wondering what they are -
Barbell - relatively light , like 20kg or so.
7x lower half of the rep on bicepcurl followed by
7xupperhalf of the rep, still no rest - followed by
7x full reps - bicep curl

after the last rep- get your gym buddy to push down on the bar while you try to hold the squeeze.

Farkkiiing burns!!!

did 3 sets of those, then dropped the weight down to 15lb's for the 4th set - and by god that 15 lb has never felt so heavy or burnt someone so hard - i swear!

more bicep curls to finish up with. biceps still pumped an hour later and no strength left in the arms at all. And anterior and medial deltoids arent far behind.

pump complete

 

[switch]

SMASHING
http://global3.memecdn.com/smashing-patrick_o_1275797.jpg

 

[TheStig]

Whoooo! The gym must have been filthy today! Haha nice my man, I'm always impressed with the volume of reps done, especially the "dips til I get bored" lol

 

[Krueg]

How'd the Behind the neck presses feel? I never tried them before, going old school eh'?

 

[Purefilth]

How'd the Behind the neck presses feel? I never tried them before, going old school eh'?

Burned like a mu'fu'ker to be honest - you wouldnt believe the difficulty compared with in front, but i do enjoy mixing it up a bit.

I think when you push from the front, you lean back a bit and can engage the upper pecks, helping the lift. Behind the neck is a more strict push. Triceps, delts and traps

The lateral raises all the way up to Overhead were real killers. they burn the traps all the way down to middle of the back!!!

Whoooo! The gym must have been filthy today! Haha nice my man, I'm always impressed with the volume of reps done, especially the "dips til I get bored" lol

Cheers stig.

Yeah its alll about time under tension for me at the moment, occasional heavy weeks, but i do like to put some volume out. Get that pump

 

[Purefilth]

Back Day

Yeah buddy - lightweight!!

Deadlifts and weighted pullups supersets
(Because deadlifts obviously arent hard enough on their own:crackup: :crackup: )

70kg Dead x 12 10kg weighted x 6
110kg dead x 8 20kg weighted x 6
130kg dead x 5 20kg weighted x 6
130kg dead x 5 20kg weighted x 6
130kg dead x 5 20kg weighted x 6
130kg dead x 5 40kg weighted x 3 *****(repPR ON WEIGHTED!!!)
130kg dead x 5 20kg weighted x 5
Grip failed on deadlift

110kg dead x 8 40kg weighted x 2.5

Weighted pullups
40kg x 3
40kg x 2.5
20kg x 6
20kg x 6
20kg x 5

(held on to the last rep at the top as long as possible)

You wouldnt believe the looks all these "chest and bicep" rats were giving me.
One tried to move a bench under the chinup bar. I set him straight and he started to watch me in wonder like
:crackup:

One Arm DB rows
37.5kg each hand
x10
x10
x10

make sure you fully extend the arm on the way down, these really take it out of you!

Shrugs
20kg plate each hand.
x 20
x 20
x 20
x 20

nice burrrnnnn.

lat pulldowns
(Because I obviously hadn't done enough already)
67 x 12
74 x 10
80 x 8
87 x 6
95 x 4
67 x 12

(Polish guy complimented me on my form here - Thats always nice:yes: )

Feel good today

 

[TheStig]

Good progress man, and hey that's alright if you like Polish sausage, to each their own

 

[Purefilth]

Chest Day

Good progress man, and hey that's alright if you like Polish sausage, to each their own

haaaaa funny boy!
/sarcasm
no homo - we spot each other now and again.


wide dips =>Boredom

Bench
60kg => boredom
100kg x 4
100kg x 3
100kg x 4
100kg x 4
100kg x 3
100kg x 4
90kg x 6
80kg =>failure
60kg =>failure

Incline DB press
27.5 EH
x 8
x 8
x 8
30kg EH
x 8
x 7


Flat DB Pullovers
37.5
x 12
x 12
x 12
x 12
x 11

Incline fly - cable
35kg each side
x 8
x 8
x 8
x 8
x 7

Decline fly - cable
35 each side
x 8
x 7
30 each side
x 8
x 8
x 8

(sets of pullups between the cable flys)

Dirty 30's
on decline bench
3 sets


Yeah buddy.

 

[[S]alvatore]

You really need to get your squat and deadlift up, you're benching more. Don't be one of those guys.

 

[Fuglydude]

That was a beastly combo of deadlifts and weighted pull ups!! However, my only criticism is you should get your deadlift heavier.

How`re the knees doing?

Use chalk man, it makes a massive difference!

Are you still looking to get leaner?

 

[Purefilth]

You really need to get your squat and deadlift up, you're benching more. Don't be one of those guys.

i do all 3 big lifts, deadlifts less often , but I'm working on raising them, but I have knee trouble so I go lighter on squats. back day, chest day, leg day, shoulder day then rest day I dont bench any more often than anything else.


@ fugly - I like eating too much to get leaner gave that idea up pretty quickly - like 2 weeks :crackup:

 

[Purefilth]

Can't spell legendary without Leg Day

Weighted pullups superset frontsquats.

10kg pu x 6
50kg fs x 8

10kg pu x 8
60kg fs x 8

15kg pu x 6
70kg fs x 8

25kg pu x 6
80kg fs x 8 rep pr******

25kg pu x 6

90kg fs x 5 rep pr******

25kg pu x 6,
60kg backsquat to fail.

25kg pu x 6

90lb lunges x 16
then dikkheads crowded the walkway, just standing in my way, talking so i moved onto calves

Calf raise - seated
40kg x15
x 15
x 15
Calf raise - standing
88kg x 12
x 12
x 12


x 12

Still dikkheads in the way, so settled for an unusual exercise

laying legpress
88kg x 12
115kg x 6
115kg x 6
124kg x 6 (rep pr***)

Then for a change - never used a seated leg press before, but my buddy got all excited that he pressed out 5 reps of 133kg.

The fella doesnt even squat despite my coaxing, he just says "i will start, i will!"

Anyway
Seated leg press
133kg x 15
142kg x 12
172kg x 0 (couldnt get the rep started....)
151kg x 8
151kg x 8
160kg x 6(PR + REP PR)

Not bad for a first go on the press and after frontsquats i think - Good way to end leg day.

 

[Purefilth]

Shoulders

4 sets lateral raises

OH press
50kg - behind head
x 8
x 6
in front - x 6

40kg - Behind head
x 8
x 8
x 8
in front
x 8
x 8

Did pullups in between.

Standing row - wide grip
40kg x 12
x 12
x 12
x 12
x 12

Standing row - close grip
40kg x 12
x 12
x 12

Shrugs
20kg EH x 20
25kg EH x 25
x 20
x 20
x 20

 

[Purefilth]

Oh yeah there was 3 sets of clean and press to failure as well.
Didn't count how many, just went for it