lift log

[Purefilth]

So Bradd80 reckons he's working out like a m'f'in BEAST. I saw that and decided when I woke today "Ill show this mufuka!"

S I go chest.

12 wide grip dips all the way down - 2 sets, Gets the blood pumping.

Straight on to seated OH press, 20Kg (yeah you think thats pvssyweight but 21 reps gets the shoulders warm)
30 kg 12 reps
40 kg 10 reps
50 kg 6 reps
55 kg 2 reps
60 kg 1REP (pb) 132 lb

45 kg 10 reps

BOOM!!!

Incline press
63 x 12
77 x 12
84 x 1 =185 lb
70 x 8 x 3

on to seated fly (kg)

49 x 12
63 x 12
70 x 10
77 x 8
84 x 4
91 x 1(*new PB*)200lb
84 x 5
70 x 8

Cable fly!!
Decline fly 23kg each side
2 set 12
incline fly
14 kg each side
1 set 6
Chest fly (shoulder height)
14kg each side
3 sets 12
19 kg each side
1 set 7 (failed on 8th)

Did some tricep work and left that place swelling out of my shirt with the biggest pump!!!

So then all day fishing in the sun

trust me - a bad days fishing is better than a good day at work

Home, snack, chopped logs (yeah - the old axe to wood trick ) for the ole man and at a loss of what to do, went into the gym for a leg session.

15 minute cycle - get a lil burn on, and get the blood pumping, good sweat started and BOOM smashed legs for an hour

forget numbers - cos y'know, there was the cutest lil blonde chick and I had to say hi and get a chat with her , slovakian / or was it serbia? Idk - absolutely charming girl.

Anyways - when I got home, I had no strength left in my legs - literally shaking from lack of strength.


Thats how you go BEAST MODE Bradd80 - 2 x workouts and a cute chick in the mix. C'mon son - Step your game up!!!

 

[TheStig]

Fvck yeah dude, gets me pumped just reading this!

 

[Purefilth]

Right, Gonna hit a pull day tomorrow with a lad I know, He's been seeing me gain and he's been inspired to rejoin the gym.

Good lad right? Yup im gonna make him hurt like a beeyatch, and push him rep for rep with me . Ill let you know how it ends:crackup:

Pullups (between sets)
Deads (light for the pump)
Bent over row
lat pulldowns / seated row supersets
bicep curls
shrugs

and finish him off with some abwork.

^^Thats myn workout plan anyways

 

[Krueg]

PB's everywhere, nice work!

 

[Purefilth]

PB's everywhere, nice work!

Heres some more!!!! :rockon:


Copied from my thread eariler today.
Sadness that comes with the rest day. 3 days training, one day off. - This is my routine, and it works. Ive been on All kindzzz of gainzzz. Most noticably strength.
I looked back to the start of my lift log, and compared it to todays and I was like.

Back then - did you even lift?!? Seriously - like you called THAT a workout?!?!

Shiit since then, ive quit smoking - does wonders for stamina and being able to breathe properly during lifts is AWESOME.

But I HATE rest days now. I mean with a passion. Its necessary though. 3 on 1 off has been working like crazy for me - I just get that feeling on my day off that i'm gonna lose All them Gainzzz.

I'm Not going to lose them in the one rest day - Obviously. So I wanted to see what I could do today since tomorrow is rest day.

Heres the start on a back day- A couple of chin ups, and then seated row warmup 35 kg, and 4 x 42 kg working sets. Then Same on lat pulldowns. A few shoulder shrugs and then bicep work.
THAT WAS IT!!!!!!


Heres todays as an example of BEAST MODE [ON].

Chinup wide grip x 12 - (for the pump at the start normally this would be a 2 - 5 minute rowing session)

Deadlifts
12 x 70KG
10 x 110 KG (Couldnt even do this before)
4 x 130 KG PB****
1 x 135 KG PB****
1 x 140 KG PB****
1 x 145 KG PB******
1 x 150 KG PB*******(330LBs)

I dont normally deadlift - but today I thought I'd have a go thats why theres so many PB Broken there.
Now I have a target, that is no doubt attainable again and beatable since I can warmup and then smash through that weight without the other tests in between.


Ok got side tracked there, On with the workout.

Lat Pulldown (give you wings )
8 x 56kg (see warmup weight is bigger than starting working weight)
12 x 56 kg (other warmup was straight after deads, I had to get some water, and warmed up again.)
12 x 63 kg
10 x 70 kg
8 x 77kg
6 x 84KG
3 x 91 KG PB*** (failed on 4th - only got it down to my chin)
1 x 98KG PB********(215.6 LB) (failed on 2nd - Hey you gotta try right? )

Seated ROW (in KG)
12 x 56
12 x 63
8 x 77
6 x 91 PR***
3 x 98 PR*** (Only wanted 1, failed on 4th, couldnt do a full rep)
3 x 105 KG PR**** (231 LBs)(Again, wanted 1, failed on 4th)

Side lifts -
10 x 10KG each side, 3 times

shoulder shrugs
3 sets of 10, 20 kg each hand

Hammer curls(in KG)
8 x 17.5
6 x 20
5 x 20
6 x 17.5



You think I'm Losing them gains in a day? FVCK NO!!


Dont be afraid to have a rest day. It takes Days, weeks, Months and even YEARS to make these gains - dont think you'll lose it all in a moment.

http://img11.imageshack.us/img11/2682/baneg.jpg - Something to dwell on

BEAST MODE [OFF]

heres my motivation site: https://www.facebook.com/#!/Dedicate...vation?fref=ts

Right now I FEEL LIKE THIS!!

 

[Fuglydude]

AWESOME DL personal bests man!!! Great work! Remember to give yourself adequate rest between DLs as they are very neurologically taxing. I pull heavy once every 4-6 weeks, sometimes even 8 weeks.

Your talk about beast mode made me think of this:

http://www.youtube.com/watch?v=xSZdntRnQVg

That's Marshawn lynch, aka BEAST MODE... one of the top running backs in the NFL. I love watching that video, pumps be up everytime. I love the part where he throws that defensive back (a 190 lb elite athlete) 6-7 yards with one arm!

 

[Purefilth]

AWESOME DL personal bests man!!! Great work! Remember to give yourself adequate rest between DLs as they are very neurologically taxing. I pull heavy once every 4-6 weeks, sometimes even 8 weeks.

Your talk about beast mode made me think of this:

http://www.youtube.com/watch?v=xSZdntRnQVg

That's Marshawn lynch, aka BEAST MODE... one of the top running backs in the NFL. I love watching that video, pumps be up everytime. I love the part where he throws that defensive back (a 190 lb elite athlete) 6-7 yards with one arm!

Shiit man that was a nice lil run there!

Yeah, got DMP's all down the back today - lets me know I did it good

 

[Purefilth]

I already worked out today, but reading this makes me want to work out again! :box:

It's a good argument for doing separate muscle group workouts. You can hit the gym twice without touching muscles that are already in a state of repair

 

[TheStig]

AWESOME DL personal bests man!!! Great work! Remember to give yourself adequate rest between DLs as they are very neurologically taxing. I pull heavy once every 4-6 weeks, sometimes even 8 weeks.

Your talk about beast mode made me think of this:

http://www.youtube.com/watch?v=xSZdntRnQVg

That's Marshawn lynch, aka BEAST MODE... one of the top running backs in the NFL. I love watching that video, pumps be up everytime. I love the part where he throws that defensive back (a 190 lb elite athlete) 6-7 yards with one arm!

The way he pushes that guy at 0:12 sec is just naaasty! Total domination! And keep it up Purefilth!

 

[Purefilth]

The way he pushes that guy at 0:12 sec is just naaasty! Total domination! And keep it up Purefilth!

yeah he's like "Pvssyhole - Not today! DAFUQ OUT MY WAY!":box:


Ok so Edit here as out of posts From H&F Board again!

Still have DMP's on my back - good effort, right?

12 close grip dips to warmup
Aaaaaand.......BEAST MODE [ON]
Bench.
12 x 40 kg
12 x 60 kg
10 x 70 kg
8 x 80 kg
4 x 90 kg ***PR*** (198 LBs ) Yeeeeaaah boii
9 x 70 kg - burnout

Close grip Bench(hit them tricepssss)
7 x 60kg
6 x 60kg
8 x 50kg
12 x 50kg (burrrrnnnn)

Shoulder press
8 x 40 kg
8 x 50 kg
5 x 60 kg(failed 6th)
attempted 75 kg - fail
attempted 70 kg - fail
attempted 65 kg TWICE - failed - only got halfway up - FAILING IS GOOD- IT SHOWS YOURE TRYING YOUR HARDEST
5 x 50 kg
8 x 40 kg

Incline Press
10 x 56 kg
5 x 70 kg
12 x 49 kg
7 x 56 kg
5 x 63 kg
(Odd numbers cos I failed on them aaallllll) - shiit gets tiring

Seated fly Nothing like figures fron the other day

5 x 70Kg
5 x 70kg
5 x 70kg

ALL EXERCISES ABOVE WERE DONE AS FAST PUSH AND SLOW RETURN TO GET THE FULL BENEFIT OF THE NEGATIVE PART OF THE REP.

Dips
8 x wide
7 x wide - fail 8th
4 x close - fail 5th

Burnout Extras
Tricep work.
Shoulder press (supersets with tricep exts)

Leg raises - 3 x 15 for abs

25 pushups - smashed out for speed.

Protein shaaakkkkkeeee.

 

[TheStig]

Nice PR! These workouts of yours are looking better and better lately

 

[Purefilth]

Nice PR! These workouts of yours are looking better and better lately

Thanks man I felt like they were getting stale - and just going routine.

I mean I was hitting a decent workout, and breaking a sweat, losing breath. but Ive been getting the feeling "I Can DO BETTER THAN THIS!!!".

So, thats where these new PR all came from. I know what I can do right now.

I ahve the body shape and size that I aimed for at the start of this.

All I have to do is push as hard as possible on strength workouts. So, that said, i'm going to try and put in a few strength days - these depend on spotting partner and ting though - cant really hit the negatives without a spotter...

 

[Purefilth]

DMP across ches from yesterday
Lower back and upper back still DMP too

Ok, Legs -

15 minute cycle - level8 20mph avg speed distance 4.8 mi

Standing calves(kg)
10 x 97
12 x 97
12 x 97 fuuuuuuuuukkkkkk
12 x 97 buuurrrrnnnnnzzzz

seated calves(kg)
8 x 45 + 6 x 45 (I jumped up to spot some guy struggling on the decline bench so did the extra 6)
9 x 45
9 x 50
8 x 50
8 x 50

Squats

light weight plenty of reps - knees are still fooked

21 x 50kg
21 x 50 kg (ouchie burrrnnnn)
12 x 50kg (was fkd - could probably have done more, but soooo out of breath)

Lunge walks
35kg - 11 steps, knees to floor two times over.

Then I was fooked. Saw the lil cute serbian girl on the way out. She was rowing and loked up at me smiling "ooh hello". Yeah I'm def. gonna have to hit that - but I needed protein and frankly couldnt be azzed to chat her up right then.

Her turn will come.

Got home, knees shaking. Felt like I biitched outta the squats and fell short on the lunges, but hey - ho. Its written in the log to remind me next time.


Short term Gym Goals.
1) Dont quit on the legs.:box:
2)Get serb girl (We shall call her R) sat on my face.:woo:
3)GET IN BEAST MODE FOR BACK AND BICEPS TOMORROW.

 

[Purefilth]

I HEARD ALL YOU MUFUKERS WANTED TO SEE A STRENGTH DAY.

Pull
Close chinups, sloooow 8
Wide chinups sloooow 8

seated row wide grip
49kg x 12
98kg x 5
98kg x 5
98kg x 5

close grip
105kg x 4.5
105kg x 6
105kg x 6

Met a chick midway through close grip sets had my own personal cheerleader

lat pulldowns
84kg x 6
91 kg x 5 1/2
91 kg x 6

98kg x 5.75
98kg x 5.98
98kg x 6

She helped me through, encouraged and even did that last lil push on the final reo of the final set! (The point parts of the reps are a lil inside joke )


Dropped to light.

Bent over row
90 lb x 12
110 lb x 8

Bicep curl
35 kg x 8

Hammer curl
20 kg each hand x 5
17.5kg each hand x6

And fini with delt fly, 25lb 3 sets of 8.

Aaaaaaand prooooottiiiieennnnnn shakeeeee!

B
O
O
M
.
.
.

 

[Purefilth]

Rest day yesterday

PUSH DAY
Wide dips x 12
close dips x 12
wide dips x 12
close dips x 12

Bench
12 x 50KG
8 x 70KG
4 x 90KG
4 x 90KG***GAINZZZZZ
2 x 100KG!!!!! BOOM - NEW PB/PR*********
12 x 70kg (fast for the buuurrrnnn)

Incline fly (slight incline)
22.5kg each hand x 5 (they were sat on the 20kg space - thought they were kinda heavy) *Gainzzz

raised the incline to a greater angle
22.5 eh x 5
22.5 eh x 6**Gainzzz

DB Shoulder press seated
22.5 each hand x 6
22.5 each hand x 3
(Had to stop - painsssss)

25 pushups (on boxes)

Buddy in the gym put me through some badass hurty fly thingy

Cable fly
10.2 kg each side One rep - hold squeesed together for 7 seconds, then release as slow as possible.
then 7 reps.
then rep hold for 7 secs and release slow as possible x 3

then up the weight and repeat on 12.5

then do it again.
FUUUUUUKKKKKK that buuuurrrrnsssss

12 wide dips
10 close dips

Shoulder press
6 x 50KG
Failed 65KG
3.5 x 55kg
1.5 x 60KG

Then smashed out 5 sets tricep extensions to burnout.


Finally pushed through the 100KG mark! thats 220Pounds to the rest of you

Feel like the ULTIMATE LAD right now!!!!

 

[Krueg]

Soild work, Nice job hitting that PR!

 

[Purefilth]

Thanks. It's a nice feeling of achievement.

Right legs.
Squat rack had 3 lil wankers OH pressing in it. Grrrr.

So tried legpress- soo painful on the knees.

deadlift.
110kg x 6 x 3

seated calves
50kg x 12 x 4

standing calves
88kg x 10
97kg x 10 x 3

Leg.curl
Hard after those deads, figured I hit the hamstrings for today.
So only 4 reps on 40 each leg
leg ext.
8x40kg each leg
8x45kg el
6x52kg el
6x52kg el

Then lift and hold with both legs for 20s.

And outta there.
Not too bad. The reads were the main thing here, wanted squats but oh well can't be waiting for these pricks.

 

[Fuglydude]

Nice bench PR!

I notice you're doing deads and squats on the same day... That's a lot of heavy resistance training to be putting your legs/glutes/posterior chain through.

If you're gonna get into serious weight on these movements, > 500 lbs/225 kgs, you should do them on different days. These movements are very neurologically taxing and you'll get much larger lifts if you do them on separate days and allow for good recovery time.

 

[DanZy]

If your knees are giving you so much trouble, it's well worth dropping the leg extensions. They put a ton of strain on your knees.

 

[Fuglydude]

If your knees are giving you so much trouble, it's well worth dropping the leg extensions. They put a ton of strain on your knees.

YES this is very true. Leg extensions are okay if you do them light and use them to pump blood into your quads, however, I wouldn't do a lot of weight, especially if you have knee issues.