The recordings of me hopfully becoming a "tank!"

[kornmong]

Saturday workout:

Treadmill: 8 minutes

Shoulder Press:

1 x 72, 70, 75kgs - 3, 5, 1 ... Not bad still got a 5 from the fabled 70

Push Press:

1 x 80kgs - 5 ... Should have went 1 more to Pb

Dumbell Shoulder Press:

3 x 20kgs - 8, 8, 8

Shrugs:

3 x 80kgs - 10, 10, 10

Barbell Calve Raises:

3 x 62kgs - 20, 20, 20 ... Death as usual Best ever pump

Dumbell Curls:

3 x 16kgs - 8, 8, 8

Rope Hammer Curls:

3 x 18kgs - 8, 8, 8

Concentration curls:

3 x 12kgs - 8, 8, 8

Thanks Cya

[kornmong]

Thursday Workout: was meant to take whole week off but felt very rested already, Ive slept massive hours for 3 nights in a row loved it

Treadmill: 6 minutes

Deadlift: thought i might max out or near max out a single

1 x 140, 160, 180, 200, 210kgs - 2, 1, 1, 1, 1 ... back to where i was a year ago and an easyish lift so i left it there and will max out later again and hopefully get 220kgs

Bent Over Rows: short breaks

1 x 70kgs - 8
2 x 72kgs - 8, 8

CGBP:

3 x 100kgs - 5, 5, 5 ... Sweet, next week will be PBs

Weighted Dips:

1 x Bw + 30kgs - 5
2 x Bw + 40kgs - 5, 6 ... Love these

Tricep Rope Pulldowns:

1 x 18, 20, 22kgs - 10, 8, 8

Alternating Dumbell Curls: All Bicep work will now be in 6 - 8 range and 1 minute breaks to hopefully spark some growth

3 x 16kgs - 8, 8, 8

Barbell Curls:

1 x 35, 32, 32 - 8, 5, 5 ... Too heavy i suppose

Concentration Curls:

3 x 10kgs - 8, 8, 6
1 x 8kgs - 8

Seated calve Raises:

3 x 70kgs - 6, 6, 6 ... Hard
1 x Bw - 60 ... off floor various stances

Crunches:

3 x Bw - 20, 20, 20

Thanks Cya

[Phaleron]

You're making good progress. When are you going to post a pic of the development?

[kornmong]

Friday workout:

Treadmill: 6 minutes

Shoulder Press:

1 x 70kgs - 4 ...
2 x 65kgs - 5, 5 ... Not bad

Upright rows:

3 x 40kgs - 8, 8, 8

Side Raises:

1 x 8, 9, 10kgs - 8, 8, 8

Dumbell Curls:

3 x 14kgs - 8, 8, 8

Rope Hammer curls:

3 x 21kgs - 8, 8, 8

Concentration curls:

3 x 10kgs - 8, 8, 8

Thanks Cya

[kornmong]

Saturday Workout:

Treadmill: 6 minutes

Bench Press:

1 x 100, 120, 127, 132, 135kgs - 1, 1, 1, 1, 0 ... So happy got a new 1 rep max been awhile

1 x 120kgs - 3 ... a 3 rep max pb felt so good

Power cleans:

1 x 50, 70, 80kgs - 5, 3, 1 ... Wicked tech

Rowing machine: 5 minutes

Cross Trainer: 5 minutes

Thanks Cya

[kornmong]

Tuesday Workout:

Treadmill: 6 mihutes

Bench Press:

5 x 115kgs - 4, 4, 4, 4, 5 ...
1 x 102kgs - 5 Paused

Squats:

3 x 132kgs - 5, 5, 5 ... these were not even that hard
1 x 140, 150kgs - 1, 1 ... These were pretty easy compared to other times

Seated Calve Raises:

2 x 60kgs - 8, 8
1 x 65kgs - 8
1 x Bw - 60 ... Floor Raises

Alternating Dumbell Curls:

3 x 16kgs - 8, 8, 8

Barbell Curls:

3 x 30kgs - 8, 8, 8

Concentration Curls:

3 x 10kgs - 8, 8, 8

Crunches:

3 x Bw - 20, 20, 20

Crosstrainer: 5 minutes

Really good Workout today, was very happy with squats and bench

Thanks Cya

[kornmong]

Wednesday Workout:

Treadmill: 5 minutes

Deadlift:

2 x 180kgs - 5, 5 ... still feel fried from yesterdays heavy workout so stopped it short

Barbell Rows:

3 x 60kgs - 8, 8, 8

Chinups:

3 x Bw - 5, 5, 8

CGBP:

3 x 102kgs - 5, 4, 3

Tricep Kicks:

3 x 7kgs - 10, 10, 10

Some tricep cable things lol..

Thanks Cya

[kornmong]

Tuesday Workout:

Treadmill: 6 minutes

Bench press:

1 x 110kgs - 1
4 x 117kgs - 4, 4, 4, 3 ... Sweet
1 x 105kgs - 4 Paused

HS Incline Press:

1 x 100kgs - 6
1 x 120kgs - 2

Squats:

1 x 135, 140, 145kgs - 5, 5, 5 ... All Massive Sets only planned to do 3 x 5 of 135 but felt good

Seated Calve Raises & Toe Raises:

3 x 60kgs - 10, 10, 10
3 x 22kgs - 12, 12, 12
1 x Bw - 80 ... Floor Raises

Alternate dumbell Curls:

3 x 16kgs - 8, 8, 8

Barbell Curls:

3 x 32kgs - 8, 8, 8 ... Barely got last set reps

Concentration Curls:

3 x 10kgs - 8, 8, 8 ... Right arm has a far harder time doing the reps annoys me

Crunches:

3 x Bw - 25, 25, 25

Cross trainer: 5 minutes

Thanks Cya

[kornmong]

Wednesday Workout:

Treadmill: 6 minutes

Changed up the workout so the big movements are more than a sleep apart lol

Shoulder Press:

1 x 70kgs - 1
1 x 77kgs - 1 ...
1 x 80kgs - 1 ... yes Finally got 80kgs strict pressed,
1 x 75kgs - 2

Push Press:

1 x 90kgs - 1 ... Very easy but will leave it for another time

Upright Rows:

3 x 45kgs - 8, 8, 8

Side Raises:

2 x 12kgs - 8, 8
1 x 14kgs - 1

Barbell Shrugs:

3 x 80kgs - 8, 8, 8

Bent Over Rows:

Cant remeber but was done for 5 and 3 and single reps lol

Chinups:

3 x Bw - 10, 6, 5...
1 x Bw - 3 ... Real slow up and down

Seated rows & Cable lat pulldowns:

something i could do for 8's, cant remember.

Crunches:

3 x Bw - 25, 25, 25

Thanks Cya

[kornmong]

Friday Workout:

Treadmill: 6 minutes

Deadlift:

1 x 200kgs - 1
1 x 190kgs - 6 ...
1 x 150kgs - 17 ...

CGBP:

1 x 107kgs - 4
1 x 100kgs - 5
1 x 90kgs - 5 ... Closer grip

Tricep Rope Pulldowns:

3 x 23kgs - 8, 8, 8

Dumbell Curls:

3 x 16kgs - 8, 8, 8

Rope Hammer Curls:

3 x ?? - 8, 8, 8

Concentration curls

1 x 12, 14, 14kgs - 8, 6, 6

Dumbell Curls:

1 x 4kgs - 50 ... Got the blood moving

Thanks Cya

[kornmong]

Tuesday Workout:

Treadmill: 6 minutes

Bench Press:

1 x 125, 120, 122, 102kgs - 1, 4, 3, 9 ... All good results

Squats:

1 x 155, 160, 150kgs - 1, 1, 5 ... Wow got everything i attempted today such a unexpected thing

Seated Calve Raises:

3 x 60kgs - 8, 8, 8

Bicep Curl Circuit: Alternate dumbells, barbell curls and concentration curls

3 x 16kgs - 8, 8, 8
3 x 35kgs - 8, 8, 8 ... Just
3 x 10kgs - 8, 8, 8

Thanks Cya

[kornmong]

I will Post my recent best vids for Bench, Deadlift, Squat, Shoulder press and push press when i can

[kornmong]

Seems I forgot a few days of workouts, well pretty much the same as always but got some new pbs which are 170kg for 1 rep in squat and 75kgs for 3 reps in strict shoulder press, 110kgs for 7 reps in Bench Press, 195kgs for 6 reps in deadlift

Will be posting vids soon for evaluation

Thanks Cya

[kornmong]

Here are my best videos to date,

Squat 170kg for 1 rep max

Video

Squat 150kgs for 5 reps

Video

Deadlift 195kgs for 6 reps

Video

Deadlift 150kgs for 17 reps

Video

Bench Press 120kgs for 4 reps

Video

Bench Press 100kgs for 10 reps

Video

Shoulder Press 70kgs for 5 reps

Video

Thanks Cya

[kornmong]

Tuesday Workout:

Treadmill: 6 minutes

Bench Press:

1 x 100, 102, 105, 107, 120, 110kgs - 5, 5, 5, 5, 3, 5 ... All good reps, 120 was meant to be 110 and loaded the bar wrong lol, was like what the hell this so heavy

Squats:

1 x 120, 150, 130, 60 - 1, 1, 5, 5 ... Just couldnt do it today was just not in mood

Seated Calve Raises:

1 x 50, 60, 50 - 12, 8, 12

Alternate Dumbell Curls, Barbell Curls and Concentration curls:

3 x 18kgs - 8, 8, 8
3 x 35kgs - 8, 8, 8 ... Just
1 x 10, 10, 12 - 8, 8, 8

Thanks Cya

[kornmong]

Hey all, I was banned forever lol because the server bot thing banned me for life but im back now Thanks to a mod

Now i can get back to recording my lifts

best thing i done recently was get a 220kg deadlift finally

Wednesday Workout:

Bent Over Rows:

1 x 72, 72, 75, 77, 80, 85, 90kgs - 5, 5, 5, 5, 5, 5, 5 ... Very happy with this

Chinups:

4 x Bw - 8, 6, 4, 3 ... It seems no matter how many i do on first set my later sets diminish, i could have done 10.

Barbell Calve Raises:

1 x 60, 70, 80, 90, 100kgs - 12, 12, 10, 10, 8

Seated calve Raises:

3 x 30kgs - 12, 12, 12

Toe Raises:

3 x 26kgs - 12, 12, 12

Bent Over Rows:

1 x 45kgs - 20 ... reverse grip

Thanks Cya

[kornmong]

Tuesday Workout:

Treadmill: 6 minutes

Squats:

1 x 100, 120,140 ,160, 90kgs - 3, 3, 3, 1, 5

Leg Extensions and Leg curls Super set

3 x 65kgs - 10, 10, 10
3 x 55kgs - 10, 10, 10

Bench Press:

1 x 112, 115, 120, 125kgs - 5, 3, 3, 1

Incline Dumbell Press and Cable Press super set

3 x 30kgs - 8, 8, 8
3 x 12kgs - 8, 8, 8

Barbell Curls and Dumbell Curls Super set:

3 x 35kgs - 8, 8, 6
3 x 8 kgs - 8, 8, 6

Ab circuit.

Thanks Cya

[kornmong]

Wednesday Workout: didnt have much work today so got some parts out of the way

Bent Over Rows:

1 x 40, 60, 80, 85, 90, 95, 100, 60kgs - 5, 5, 5, 5, 5, 1, 1, 15 ... last set underhand and new 1 rep pb

Power cleans:

1 x 50, 60, 70, 80, 60kgs - 5, 5, 3, 3, 5 ... was fun

Barbell Calve Raises:

1 x 60, 100, 120, 130kgs - 10, 10, 10, 10

Toe Raises:

3 x 28kgs - 12, 10, 8

Cable Lat pulldowns: A few heavy sets of 5 reps, cant remember but near bottom of stacks lol

Thanks Cya

[kornmong]

Thursday Workout:

Rowing machine: 3 minutes

Push Press:

1 x 60, 70, 80, 90, 105, 95, 100kgs - 3, 3, 1, 1, 0, 1, 0 ... the 105 was a misload and 95 went up like a rocket and only just missed out on getting 100 up by just missing lockout, still a pb though

1 x 52kgs - 12 ... strict

Upright Rows and side Raises:

3 x 35kgs - 8, 8, 8
3 x 8kgs - 8, 8, 8

Close Grip Bench:

1 x 60, 80, 100, 60kgs - 5, 5, 5, 10

AB circuit:

Thanks Cya

[kornmong]

Saturday Workout:

Rowing Machine: 3 minutes

Punching bags: 5 minutes

deadlift:

1 x 140, 170, 200, 120kgs - 3, 2, 7, 6 ... New rep pb

Bench Press:

1 x 85kgs - 15 ... wanted to see what i cold get at body weight,
1 x 140kg - 1 ... Negative

Rack Bench Press:

1 x 140, 110kgs - 3, 10 ... midway pin
1 x 130, 150kgs - 3, 5 ... Higher pin

Barbell Curls:

1 x 30, 35, 40, 45kgs - 5, 5, 5, 5

Tricep and Curls cable super set circuit x 3

Ab Circuit:

Thanks Cya

[kornmong]

Thursday Workout:

Punching bag: 3 minutes

Push press:

1 x 87, 90, 92kgs - 5, 3, 2
1 x 55kgs - 8 ... Strict

Upright Rows & Side Raises:

3 x 40kgs - 8, 8, 8
3 x 9kgs - 8, 8, 8

Bent Over Rows:

2 x 90kgs - 5, 5
1 x 105, 80kgs - 1, 10

Cable Lat Pulldowns:

3 x near whole stack - 5, 5, 5

Ab Circuit:

Thanks Cya

[kornmong]

Saturday Workout:

Rowing Machine: 2 mins
Punching Bag: 3 minutes

Deadlifts:

1 x 120, 140, 160kgs - 3, 3, 1

Rack Deadlifts:

1 x 140, 160, 180, 200, 222kgs - 3, 3, 3, 3 ... Knee height
1 x 180, 220, 250, 270kgs - 3, 3, 3, 2 ... Near lockout, felt satisfying getting near 600lbs up

CGBP:

3 x 100kgs - 5, 5, 5

Bench Dips:

1 x 60, 80, 100kgs - 5, 5, 5 ... 100 was really easy but was making my legs buckle backwards slightly no good, oh well

CGBP:

1 x 40kgs - 30 ... little comp with friend, i won by 3 reps

Ab Circuit: 2 rounds

Thanks Cya

[kornmong]

Tuesday Workout:

Just started work again and i have 8 - 12 hour shifts incoming so i hope it does not affect my workouts too much.

Rower: 2 minutes

Partial Squats:

1 x 140, 170, 182, 190kgs - 5, 5, 5, 5
1 x 100kgs - 5 full

Bench Press:

1 x 100, 105, 110, 115kgs - 5, 5, 5, 3

Incline Dumbell Bench:

3 x 30kgs - 8, 8, 8

Barbell Curls:

1 x 27, 30, 32, 35kgs - 8, 8, 8, 8

Machine Curls:

3 sets of 8 reps.

Leg Extensions:

3 x 75kgs - 8, 8, 8

Ab Circuit: 2 rounds

Thanks Cya

[kornmong]

Thursday Workout:

Rower: 2 minutes
Punching bag: 3 minutes

Push Press:

1 x 60, 70, 80, 90, 97, 100 60kgs - 3, 1, 1, 1, 1, 1, 5 ... Got 100kgs above my head!

Dead Bottom Shoulder Press:

1 x 52, 55, 57, 60kgs - 3, 3, 3, 3 ... Something new to try and strengthen the starting strength

Bent Rows:

3 x 82kgs - 5, 5, 5

Pendley Rows:

1 x 60, 70kgs - 3, 3

Barbell Calve Raises with jumps:

3 x 100kgs - 10, 10, 12
3 x Bw - 3, 3, 3

Ab Circuit: 2 rounds

Thanks Cya





1 x

[kornmong]

Tuesday Workout:

Rower: 2 minutes

Squats:

1 x 100, 125, 140, 155, 175, 152kgs - 3, 2, 1, 1, 0, 3 ... Wanted 1 and 5 where it counted oh well another time

Dead Squats:

1 x 80, 90, 95kgs - 3, 3, 3 ... Felt Nice and smooth

Middle Rack Squats:

1 x 180, 192kgs - 3, 3

Bench Press:

1 x 115, 117, 120kgs - 3, 3, 2 ... Wanted all 3's

Dead Bench:

1 x 80, 85, 90kgs - 3, 3, 3

Middle Rack Bench:

1 x 130, 132kgs - 3, 3

Barbell Curls:

1 x 35kgs - 8
2 x 40kgs - 8, 8

Quick Alternate Dumbell Curls:

1 x 12kgs - 8
2 x 14kgs - 8, 8

Ab Circuits: 2 rounds

Starting Next Week Ill only do full + dead or rack and alternate week to week as to not over train.

Thanks Cya