lift log

[Purefilth]

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.

Any suggestions of training excercisesfor quads without using knees then. I can't skip them on leg day now, can I.


Pull Day

seated row wide grip
49 x 12
77 x 8
98 x 6
98 x 5
98 x 5.75

seated row close grip

105 x 5
Three sets of these failed on the 6th each time about 3/4 rep.


LAT pulldown

84 x 7
91 x 6
91 x 6
98x5 (6th down to eye level)
98x4(5+6th down to eyes)
105x1 *****pr***
98x4 (5th down to eyes)
84 x 6 (slowwwwwww)


Chin up bar start at top and let down slooow to hit the negatives. X3


Hammer curl 17.5x8
Bicep curl 17.5 x 8
Hammer curl 17.5 x 7.5

(Curls for the pump )

 

[TheStig]

Any suggestions of training excercisesfor quads

Front squats put more focus on the quads, if you do back squats with a narrower base they hit quads more, lunges are probably good but I'm not sure if they're more glutes...and actually I got a naaasty quad pump one time from an elliptical (don't judge). I was working out with my boss a couple months ago, and he always does 15 min on an elliptical to warm up. We set it to a strength interval, where it does 45 sec of hard resistance, then 30 sec of no resistance, for 15 min. Only time I've ever been on an elliptical but boy my quads were toast...sure made it hard to squat.

 

[Fuglydude]

Filth, why are you getting knee pain? Is it from a previous injury? Did you not warm up enough? Is your technique off? I'm OLD and have been training for 14 years and put by body through shiiite and my knees are still good *knock on wood*... is it something you're doing that's making them sore?

I find taking a shiit load of fish oils is fantastic for preventing injuries and healing. Fish oils are the raw materials for anti-inflammatory mediators in the body and are great for anyone who is lifting heavy and is getting nicked up or has nagging joint issues.

Try a proper warm up for your knees, get blood into your quads, stretch the quads, prior to lifting. I'm a huge proponent of squats to build legs/glutes, etc. You can also do pistols, lunges/lunge variations, hack squat, etc... If you're gonna do leg extensions, I'd suggest going light weight and high rep, and perhaps train unilaterally to really focus on getting blood into the muscle!

Oh and a tip for clearing people out of the squat rack: Do Olympic lifts right beside/behind them. No one likes having 100 kg of steel being thrown around by their face! People usually leave!

Keep it up man.

 

[Purefilth]

Filth, why are you getting knee pain? Is it from a previous injury? Did you not warm up enough? Is your technique off? I'm OLD and have been training for 14 years and put by body through shiiite and my knees are still good *knock on wood*... is it something you're doing that's making them sore?

I find taking a shiit load of fish oils is fantastic for preventing injuries and healing. Fish oils are the raw materials for anti-inflammatory mediators in the body and are great for anyone who is lifting heavy and is getting nicked up or has nagging joint issues.

Try a proper warm up for your knees, get blood into your quads, stretch the quads, prior to lifting. I'm a huge proponent of squats to build legs/glutes, etc. You can also do pistols, lunges/lunge variations, hack squat, etc... If you're gonna do leg extensions, I'd suggest going light weight and high rep, and perhaps train unilaterally to really focus on getting blood into the muscle!

Oh and a tip for clearing people out of the squat rack: Do Olympic lifts right beside/behind them. No one likes having 100 kg of steel being thrown around by their face! People usually leave!

Keep it up man.

I think I went too heavy with bad form on squats to be honest. So there's that...
Yeah I take fish oil daily. It does a hell of a lot of good for you. I'll keep on light for leg ext.s then, or do half azz squats, just to hit them a bit.

Lol @ Olympic lifts by the face. Sounds a bit harsh but of I get all upset, I may start throwing iron around .


Ok, yesterday was just a little all over, focused on the legs though.as usual weight is in kilos, and my bodyweight is 92 kilo. So about 200 lb for the dips and pullups.

Dips
25
13
8

Wide grip dips
8
8
9
Chinup
9
8

Multihip - dude was showing me it, figured what the hell let's have a go.
40x12 each leg
40x21 el
50 x 12 el

Lol not too sure about that machine, I drgged him over to do squat walks wit me
35kg. Got LOW.
4 x lengths of the gym.

My azz feels that today
Standing calves
88 x 12 x 3

Bicep curls for the pump and oouuutttt.

 

[Purefilth]

BACK FEELS LIKE IT COULD DO WITH A REST, SO.
Push day

Basically Beast mode was well and truly [ON]

I forgot my notebook, so I don't have all the details. Suffice to say that I was strong like bull.

***PR**** through the roof on bench press.

Started at 100Kg after warmup sets.

Pushed 4 of those.
So. 110. Pushed 3 120 pushed 3


Ended with a new pr of 130 kg

That's 286 pounds lads New pr every week it seems. Then the lad who spotted me hit his 100Kg mark - I pushed him onto it. Then I bullied him through the rest of a chest and tricep workout like a boss.

Ended up struggling to do 5 pressups.

I'm still pumped now!


Edit : just gone done an hours cardio too


And to the stigs comment below vvvv. I'm not sure. I just had so much fvcking strength today. I grabbed a lad to spot me, and boom, just kept adding plates. I was like, Shiit if I do two of these, I can do 3, so "one more" got shouted a lot. It was a go till you fail day for real!Hot 110 and was like I can do 120, did 2 and went to add 5 kilos, thought fugit ill add 10 and if I can't do it, ill drop a plate. Fvcking smashed it bruv. So stoked right now!

I'm putting it down to smashing the azz off a 19yr old Brazilian chica first thing this morning. Put a spring in
my step for sure! I love adding plates, don't matter if they're flesh or Iron!

 

[TheStig]

Holy sh1t dude! A PR 30 kg past a previous week's!? On the bench no less. Damn dude now you've got me beat! lol by 6 pounds. What did you do? Form change? Finally start pushing yourself on it? Seriously

 

[Purefilth]

Holy sh1t dude! A PR 30 kg past a previous week's!? On the bench no less. Damn dude now you've got me beat! lol by 6 pounds. What did you do? Form change? Finally start pushing yourself on it? Seriously

See previous edit:
Actually, I've just started creatine monohydrate 3 x 500mg daily. Yesterday was directly after the first tab, so I can't say that was it.

I'm definitely gonna reccomend the 19yr old petite Brazilian to all you lads. Take her at night and again in the morning.

Lol ok a bit all over nothing too hard, just working the bits that don't hurt.

Chinup close
15
12
Wide
6
6
5.5
Leg ext 42x12 each leg - knees hurt so dropped the weight and just went for the pump.
28 x 21 each leg
28 x21both leg x 2

Standing calves 108 x 12 x 3

Bent over row light
110lb x 12 x 3 sets
Then went to bicep curl the 110 lb, got one rep out.

So bicep curl and reverse curl supersets.

70 lb x 8 bicep curl followed by
50lb x 5 no rest.
3 sets of those - failing at the end, so that was timed quite well.

Went in for some lat pulldowns.
8 x 56kg
8 x 77 kg
6 x 91 kg
6 x 91kg
3.5 x 98 (getting tired here)
0 x 112 kg (better to try and to fail than not to try at all)
5 x 91 kg

Seated row close grip to finish
84 x 6 x 4
Didn't hit the back hard today, its got that feeling like its really tight in the middle. It's ok, I'm used to it needing a deload. Rather that than hurt myself again.

 

[Krueg]

Good work.

 

[TheStig]

I hope you held that half pull up in place at the end of that 5th rep! lol
And about the creatine...you will look f'n jacked, provided you have a low enough bf%. It really does make your muscles fuller, and you will get a lot stronger, I know I have. But then again that's obviously not solely from creatine consumption, just allows you to work harder.

 

[Purefilth]

I hope you held that half pull up in place at the end of that 5th rep! lol
And about the creatine...you will look f'n jacked, provided you have a low enough bf%. It really does make your muscles fuller, and you will get a lot stronger, I know I have. But then again that's obviously not solely from creatine consumption, just allows you to work harder.

Of course I did! Held the last one in place and lowered slow as I could each set. (I thought that was just standard procedure ?!)

I'm gonna see what I can beast out with this creatine over the next 30 days.
Mornings I also take fish oil. Multivitamins. Green tea extract and milk thistle.
(It's just a little bump in the right direction for the day )

 

[Purefilth]

Fvcked off restday for deadlifts.
10 x 70kg
6 x110kg
3 x130kg
1x 150kg
0 x160kg
4 x130kg
6 x110kg
8 x110kg

 

[Fuglydude]

Congrats on that bench PR man! That's a good weight for sure! I've never pushed more than 120 kg!

Now lets get that deadlift of yours up to match that bench...

 

[Purefilth]

Congrats on that bench PR man! That's a good weight for sure! I've never pushed more than 120 kg!

Now lets get that deadlift of yours up to match that bench...

Cheers man not sure if the guy spotting me there was taking some of the weight... he claimed it was all me, but you know that feeling when you cant beleive the weight you just pushed?

Deadlift is on the way up every deadlift day gets me stronger. Being bloody 6'4" is a hindrance on that though i think.

Anyway - had a weak day today, wasnt feeling it at all and didnt push up that far sadly.

pretty sure starting on weighted dips was something to do with it!

Dips 20kg between legs

x 10
x 8
x 8

^Wow - gonna do those more often, they were HARD.

Up to the bench - didnt go too far on weight, left shoulderblade giving me grief again. I may take a week off. Im not entirely decided, Have to check how it is tomorrow on the pull day.

100 kg x 1 (could do 4 of these the other day)
80 x 8

100 x 1
80 x 4
^ did those no rest, back to back.

80 x 6
65 x 12 - just to pump a bit. Stopped bench here though. well short of mondays workout

DB incline fly (only light again)
17.5 KG each hand x 8
x 8

db incline press
17.5 x 12
20 x 12
then v
shoulder pain = stop

cable fly
12.5 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

did^ x 3 Think I will up the weight each side next week, that was easier than before.

Triceps work- OH pull - Dropsets to failure and tri - pulldown to failure.

pushups to failure - x 20

Overall I worked the triceps better than the chest today - sad a fwrk about the shoulder holding me back today, but Rest that and come back stronger.

I think I just gone too hard past couple of weeks and smth gotta give - so imma chill before it does.

 

[Purefilth]

OK - 2 rest days, well needed, shoulder felt good, so smashed a pull day.

superset time.

seated row
12 x 49kg
chinup x 8


seated row wide
6 x 84 kg
chinup x 8 (last 2 were low and sloooowwww)

seated row wide
6 x 98kg
chinup x 4 slow and hold on last two

shiit got heavy as heck here so
seated row close
6 x 98kg
lat pulldown
6 x 70 kg

and thats it for supersets - fwwaaarrrkk could feel my back pumped to fwwaaarrrkkk there - so much heat coming off it!!!


So i figured I'd have a go at lifting the full stack on the seated row

close grip
119 KG

4 reps! - weight damn near pulled me off the seat on the first rep!HAHAHAHA felt fvvvvcking gooood to shift reps on the whole stack, believe that!

aaaand dropset => failure
close grip
112kg x 5
98 x 8 (failed on 9th)
84 x 15

wide grip
70KG x 12
56 x 16
49 x 21

aaand as if that wasn't enough

whole stack x 1 sloooowwwww
and again x 1 sloooowwwwww

followed by biceps and traps supersets to finish x 2

wouldve carried on, but got a phonecall.

Chest tomorrow.

 

[Fuglydude]

It can be tough to pull when you're 6'4"... A good buddy of mine is 6'2" and pulls over 500, and he's around 205... Lean as hell too, like 6-7% when measured w/ bioelectrical impedance. He's got a great core, strong upper back and posterior chain. He also trains his legs very heavy.

Have you considered sumo grip deads? They may help given how tall you are.

 

[Purefilth]

It can be tough to pull when you're 6'4"... A good buddy of mine is 6'2" and pulls over 500, and he's around 205... Lean as hell too, like 6-7% when measured w/ bioelectrical impedance. He's got a great core, strong upper back and posterior chain. He also trains his legs very heavy.

Have you considered sumo grip deads? They may help given how tall you are.

mind reader you are

had a little look around and figured that may well do me right.

We shall find out tomorrow.

Right, chest burner todayyyyy!!


Dips
8 x bodyweight (93kg)
8 x bw + 17.5 kg
8 x bw + 17.5 kg
12 x bw + 17.5kg

incline press (been a while)all in KG
12 x 42
10 x 63
8 x 70
8 x 77
8 x 84
8 x 91

1 x 119(full stack on machine!!!!!)******PR******
0 x 105 fwrkkkked after 1 x 119!!!!
12 x 70


Decline press KG
12 x 60
12 x 70
80 x 6
80 x 6

BENCH
80 x 6
70 x 9
60 x 12

CLOSE BENCH

60kg x 8
40 kg x 12

FLY (same exercise as described previously)

1 set 14.7 each side
1 set 12.5 each side
2 sets 10.2 each side

3 sets weighted dips (12.5 kg)
2 sets planked dips - makes your azz clench like fvvvck!

and Protein shake

then pasta and chicken for post workout meal.


Overall, pretty proud day. EXCEPT I MISSED SHOULDERS!!!! AAARRGGHHH only just remembered.
ill have to slot them in another day.

Sumo deads tomorrow, and some legsisss too.

 

[TheStig]

Overall, pretty proud day. EXCEPT I MISSED SHOULDERS!!!! AAARRGGHHH only just remembered.
ill have to slot them in another day.

That's ok, just do some handstand pushups lol

 

[Purefilth]

Deadlifts

That's ok, just do some handstand pushups lol

fvvvvck that! Im gonna work my way up to that weight. on shoulders - I havent weighed myself recently, but last I checked I was 208LB!

OKKKK heavy day
standing calves
106kg x 12 3 sets

chinupx 12, hold and slow down on last one of course

Main lift -
Pyramid deads. - quite wide base, not quite sumo.
12 x 70kg
10 x 100kg
8 x 110kg
6 x 120kg
4 x 130kg
5 x 120kg

then to stretch out the spine weighted chinups
15kg x 6
15 kg x 6
15 kg x 5 (last one slowwwwwww)

dropped the dumbell and pulled one sloooowwwww bodyweight one

Seated calves
12 x 50kg
12 x 50kg
10 x 50kg (failure)

and some light leg exts (25kg per leg) just to pump some blood into the quads.



and proteeeiiinnnnnn.

 

[switch]

150 on deads....ok gotta set that as a goal and kick your ass soon
been wondering, which one is easier? sumo or normal deads?

 

[Purefilth]

150 on deads....ok gotta set that as a goal and kick your ass soon
been wondering, which one is easier? sumo or normal deads?

Neither - 150KG is 150KG no matter what stance

kidding aside - i didnt notice a huge difference tbh - the wider stance got me lower, so i guess that helped a bit, but 150 is 150.