Try my German Volume Training Tricep Blast for a massive pump mate; 10 sets of 10 Skulls & 10 CGBP... 30-35kg is good! ;)
Printable View
Explosive Log Press (5 x 2 @ 75%)
1 minute between sets
Log (42kg) x 3
52kg x 2
62kg x 2
62kg x 2
62kg x 2
62kg x 2
62kg x 2
Push Press
1 minute 30 seconds between sets
40kg x 3
65kg x 3
65kg x 3
65kg x 3
Speed Farmers Walk
50kg per hand x 30 metres
60kg per side x 30 metres
60kg per side x 30 metres
60kg per side x 30 metres
Speed was great on all sets.
DB Lateral Raises
2.5kg Dumbells x 10
7.5kg Dumbells x 10
7.5kg Dumbells x 10
7.5kg Dumbells x 10
DB Spider Curls
2.5kg Dumbells x 10
5kg Dumbells x 5
7.5kg Dumbells x 10
7.5kg Dumbells x 10
7.5kg Dumbells x 8
7.5kg Dumbells x 7
Prone Incline BB Shrugs
5kg x 10
25kg x 6
25kg x 6
25kg x 6
DB Shrugs
30kg Dumbells x 5
30kg Dumbells x 5
30kg Dumbells x 5
Really good session. started my first Carb Nite after. Downed a shake with 50g Protein and 100g Maltodextrin half an hour after training, then ate out with a friend an hour after that (12oz burger covered in cheddar cheese sauce with loads of fries). Takeaway in a few hours then I'll probably pass out into a food coma!
Falt really lethargic when I woke up, think I overdid eating junk on lastnight's Carb Nite.
2467 Cals
178g Protein
24g Carbs
180g Fat
Had 100g of Green Beans and 50g Coleslaw with meal 2 and it it put Carbs a little higher than I'd like.
Was going to have a day off but I'm testing my new 1RM's over the weekend so decided to do some light singles and practice technique whilst showing my friend who's new to lifting how to do the big 3 correctly.
Squat
20kg x 5
60kg x 1
80kg x 1
100kg x 1
110kg x 1
Deadlift
60kg x 5
80kg x 1
100kg x 1
120kg x 1
140kg x 1
Flat BB Bench
20kg x 5
40kg x 1
60kg x 1
80kg x 1
Sup mate? Been a while. Good to see you're still at it.
BB Squats
60kg x 5
80kg x 1
100kg x 1
120kg x 1
130kg x 1...added belt
140kg x 1...belt and loose wraps
150kg x 1...belt and tighter wraps +10kg PR
160kg x 1...belt and tight wraps + 20kg PR
http://www.youtube.com/enhance?v=fK5qA7XSfPQ
170kg x 0...felt nice and tight on the way down but wouldn't budge out the hole
Deadlift
60kg x 5
100kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1...belt and straps (to save grip for Farmers Walk)
190kg x 1...belt and straps +10kg PR
200kg x 0...not a chance
Went to set up the Farmers Walk and got frustrated so went back for another go...
195kg x 1...straps + 15kg PR
I'll take it.
Famers Walk
50kg per hand x 10 metres
70kg per hand x 10 metres
90kg per hand x 10 metres
112.5kg per hand x 0...messed up the initial lift and the handles were wobbling all over
110kg per hand x 10 metres? + 3 metres? ...training partner reckoned it was 10 metres but I though more, still better than the few metres I carried it a few weeks ago. Judge for yourself...
http://www.youtube.com/watch?v=WSpmT60jgt8
Check out my power belly on that Squat video! Good job I'm dieting haha
Really awesome day Jamie! Well done mate!
Thanks Steve, wasn't really expecting much improvent so I'm happy with the results.
Flat BB Bench
60kg x 5
80kg 3
100kg x 1
110kg x 1
115kg x 1...previous 1RM
120kg x 1...+5kg PR
All the lifts felt heavier than they should. Ended up drinking from Saturday night to Sunday night and did myself in. Had poor circulation and chest pains for the past few days. Silly boy!
Military Press
20kg x 5
40kg x 3
60kg x 1
70kg x 1
80kg x 1
90kg x 1 +5kg PR
Really hoped for more but had no energy to grind out heavier attempts. Lesson learned.
Very nice Jamie! 2 great PRs there mate! :D
2604 Cals
181g Protein
27g Carbs
194g
Not weighed myself in a few days but I'm definitely looking leaner.
Squat looked good my friend. Farmer's walks are brutal.
Deadlift
60kg x 3
100kg x 3
140kg x 3
160kg x 3...used straps
180kg x 3...used straps, legs straightened on the last rep
BB Dead Row
20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5
Machine Assisted Pullups
Bodyweight minus 40kg x 4
Bodyweight minus 50kg x 5
Bodyweight minus 50kg x 5
Face Pull
10kg x 10
15kg x 10
15kg x 10
15kg x 10
DB Shrugs
20kg Dumbells x 10
20kg Dumbells x 10
20kg Dumbells x 10
Unilateral DB Spider Curls
5kg x 10 per arm
7.5kg x 10 per arm
7.5kg x 10 per arm
7.5kg x 10 per arm
Nice triple at 180kg Jamie!
Flat BB Bench
20kg x 5
40kg x 5
80kg x 5
90kg x 5
90kg x 5
90kg x 5
Incline BB Bench
20kg x 10
30kg x 10
40kg x 10
40kg x 10
40kg x 10
Close Grip BB Bench
60kg x 5
70kg x 5
80kg x 5
60kg + mini looped under Bench x 5
Band Pushdowns
Mini x 8
Mini x 8
Mini x 8
Unilateral DB Extensions
2.5kg x 10 per arm
5kg x 10 per arm
7.5kg x 10 per arm
Strong benching Jamie!
Front Squats
20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5...slowly improving...
Leg Press
50kg x 8
100kg x 8
100kg x 8
150kg x 8
200kg x 6
Leg Extentions (DC Style)
10lbs x 10
30lbs x 10 - 4 - 2
God my Quads are weak! Gonna switch between Front and Back Squatting each week as my Quads need work and I can't give Front Squats the focus they deserve if I do them as a secondary lift.
Unilteral Cybex Leg Curl
40kg x 6 per leg
40kg x 6 per leg
40kg x 6 per leg
Hammer Strength ISO Calf Press
40kg x 10
80kg x 8
80kg x 8
Log Push Press
42kg x 5
52kg x 4
62kg x 3
72kg x 3...hard to clean
82kg x 3...really hard to clean
84.5kg x 3...had to get it on my knees then pull it up. First time trying this method and its awkward as hell! Really need to practice my leg drive too as I'm not getting much out of it.
One Arm Seated DB Press
10kg x 8 per arm
12.5kg x 8 per arm
15kg x 8 per arm
17.5kg x 8 per arm
20kg x 8 per arm
DB Lateral Raise
2.5kg Dumbells x 10
5kg Dumbells x 10
6kg Dumbells x 10
7.5kg Dumbells x 10
Band Pushdowns
Heavy Famers Walk
50kg per hand x 10 metres
70kg per hand x 10 metres
90kg per hand x 10 metres
110kg per hand x 6? metres...worse than lastime, should have done them first.
120kg per hand x 0...couldn't even get it off the floor.
nice pressing as usual Jamie. don't sweat the farmers... 1st fasted workout and it's gonna take a bit of adjusting to. you taking additional BCAAs beforehand?
what difference does it make to the DB presses when doing them 1 arm at a time?