A Weak Persons Journey To Strength...

[Coke]

Upper body session is solid dude.

[LuNa]

Lower 07-14-2012

Warm up

Cable Curls
LT: 12,6,5x45kg (100lbs)
TT: 16,6,5x55kg (120lbs)

DB Pinwheels
LT: 23x16's (35's)
TT: 20x18's (40's)

Bicep stretch: 90seconds

Leg press calf raises
LT: 12x50kg (110lbs)
TT: 12x60kg (135lbs)

SLDL
LT: 8x160kg (350lbs) | 12x130kg (285lbs)
TT: 8x175kg (385lbs) | 15x140kg (310lbs) Second set was touch and go

HS V-Squat machine
LT: 20x105kg (230lbs)
TT: 25x140kg (310lbs)

Quad stretch: 40seconds

Ham stretch: 60seconds, each leg

Not sure where some of the increases came from (especially on biceps and quads) but im very happy. The quad stretch was ugly, i was shaking from the first second but got 40 seconds. I was getting a little distracted on the calf raises as the roof started leaking above me due to the heavy rain.

Planning my backload for tonight. Im thinking pizza and home made cupcakes.

[LuNa]

Upper body session is solid dude.

Thanks Coke!

[LuNa]

Cheers for the link bro!

In a good rhythm with it all now

No problem mate. Thanks, i feel like things are going well.

[GazzyG]

Pizza and cupcakes sounds good, bud!!

Also, strong ass SLDLs! Your stiff-leggeds are not far off my conventional!!

[Brian Hopper]

Nice session Luna...the pizza sounds good!

[HJP]

Mmm cupcakes! Your journal is like a food journal too haha

[LuNa]

Pizza and cupcakes sounds good, bud!!

Also, strong ass SLDLs! Your stiff-leggeds are not far off my conventional!!

It was good. My SLDL's have always been pretty close to my deads. Not sure why.

Nice session Luna...the pizza sounds good!

I love pizza, its my preferred backload food.

Mmm cupcakes! Your journal is like a food journal too haha

Hehe, food is what makes my former/current fatboy happy .

[Beast]

Mmm I had my first true cheat meal of the month last night... burrito from Taco Hell and a dozen Krispy Kremes...

[LuNa]

Upper 07-17-2012

Warm up

DB Incline Press
LT: 13,3,1x30's (65's)
TT: 11,2,1x32's (70's)

Chest stretch: 60secondsx20's (45's)

Upright Rows
LT: 15,6,5x40kg (90lbs)
TT: 15,6,5x45kg (100lbs)

Shoulder stretch: 70seconds

Skull deads
LT: 17,6,4x22kg (48lbs)
TT: 15,5,5x25kg (55lbs)

Tricep stretch: 90secondsx20's (45's)

Wide Grip Pulldowns
LT: 9,5,4x75kg (165lbs)
TT: 9,4,3x79.5kg (175lbs)

Sumo rack pulls
LT: 9x195kg (430lbs) | 12x170kg (375lbs)
TT: 8x210kg (460lbs) | 15x180kg (395lbs)

Back stretch: 60secondsx82kg (180lbs)

I received a warning from one of the Instructors at the gym that i was making quite a bit of noise on the first set of rack pulls. He said i was dropping the weight which wasnt my intention at all, i cant hear anything due to having my ipod on, so i didnt know. On the second set, i tried to really control the negative and use a very light touch and go. It felt better and i asked the Instructor if it was any better and he said it was fine this way. Just something to keep in mind next time this comes around.

Having a smaller backload as it was busy at the gym and i got home late. I had to do some chores and prep food for tomorrow so there wont be a whole lot of time to stuff my face.

[LuNa]

Mmm I had my first true cheat meal of the month last night... burrito from Taco Hell and a dozen Krispy Kremes...

That sounds amazing. Good job .

[Brian Hopper]

That's the beauty of training in my garage, I can make as much noise as I want!!!

[HJP]

Good stuff on those rackpulls, handling a heavy weight all the way back down is not easy!

[GazzyG]

Strong rack pulls, Luna!!

That's the beauty of training in my garage, I can make as much noise as I want!!!

Jealous of your space, Bri. Got a garage too, but this is England - our garages are the size of your mailboxes.

I'd install a squat rack, but I know that I'd drop a plate on my motorcycle and cry like a girl.

[Coke]

That's the beauty of training in my garage, I can make as much noise as I want!!!

No bullshit, we should all be so lucky.

Liking the steading lifts Luna.

[LuNa]

Lower 07-19-2012

Foam rolling
TKEs
Leg swings

Preacher curls
LT: 12,4,4x22kg (48lbs)
TT: 11,4,4x25kg (55lbs)

DB Hammer curl
LT: 20x16's (35's)
TT: 17x18's (40's)

Bicep stretch: 90seconds

Standing calf raises
LT: 12x40kg (90lbs)
TT: 12x50kg (110lbs)

Lying leg curl
LT: 16,5,4x100kg (225lbs)
TT: 13,4,3x115kg (245lbs)

Smith hacks
LT: 12x110kg (245lbs) | 20x70kg (155lbs)
TT: 8x125kg (275lbs) | 20x85kg (185lbs)

Quad stretch: 40seconds

Ham stretch: 60seconds, each leg

On the smith hacks, i racked the bar at 8. Little disappointed because im sure i could have gotten to 10. My mind got the best of me.

Having a pretty big backload tonight because Tuesday's backload was pretty small. On the menu is:
White rice
Chocolate covered Oreo's
Donuts
Chocolate coconut cake
And whatever else i can get in

[LuNa]

That's the beauty of training in my garage, I can make as much noise as I want!!!

Good stuff on those rackpulls, handling a heavy weight all the way back down is not easy!

Strong rack pulls, Luna!!



Jealous of your space, Bri. Got a garage too, but this is England - our garages are the size of your mailboxes.

I'd install a squat rack, but I know that I'd drop a plate on my motorcycle and cry like a girl.

No bullshit, we should all be so lucky.

Liking the steading lifts Luna.

A garage gym would be pretty sweet, though i do enjoy being surrounded by like minded people. Even if they only curl.

Thanks all.

[Coke]

The lower body work and curls are looking tight guy.

[LuNa]

Upper 07-21-2012

Warm up

DB Bench
LT: 13,3,2x30's (65's)
TT: 8,2,1x34's (75's)

Chest stretch: 60secondsx20's (45's)

V-squat shoulder press
LT: 13,3,2x25kg (55lbs)
TT: 13,4,2x27.5kg (60lbs)

Shoulder stretch: 70seconds

Machine dips
LT: 20,4,3x61kg (135lbs)
TT: 15,4,3x70kg (155lbs)

Tricep stretch: 90secondsx20's (45's)

NG pulldowns
LT: 10,3,3x82kg (180lbs)
TT: 10,3,3x87kg (190lbs)

Meadows Rows
LT: 10x50kg (110lbs) | 15x40kg (90lbs)
TT: 8x60kg (135lbs) | 15x50kg (110lbs)

Back stretch: 70secondsx84kg (185lbs)

[LuNa]

The lower body work and curls are looking tight guy.

Thankee Coke.

[NickAus]

Solid solid work!!

[Coke]

Pretty good effort man.

[LuNa]

Lower 07-23-2012

Foam rolling
TKEs
Leg swings
BW squats

DB Incline curls
LT: 7,5,3x12's (26's)
TT:8,4,4x12's (26's)

One arm reverse cable curl
LT: 20x20kg (45lbs)
TT: 20x25kg (55lbs)

Bicep stretch: 90seconds

V-squat calf raise
LT: 12x55kg (125lbs)
TT: 12x65kg (145lbs)

HS kneeling leg curl
LT: 16,6,4x45kg (100lbs) <- right leg | 18,6,4x45kg (100lbs) <- left leg
TT: 14,5,4x50kg (110lbs) <- right leg | 16,5,5x50kg (110lbs) <- left leg

Squat
LT: 10x135kg (295lbs)
TT: 7x145kg (320lbs)

V-squat, facing the pad
LT: 20x115kg (255lbs)
TT: 20x145kg (320lbs)

Quad stretch: 40seconds

Gym was closing so skipped the ham stretch. The incline curls are stalling so im going to switch them out after my cruise. Cruise will happen after this week as im going on vacation for a week. I can feel its right on time.

[LuNa]

Solid solid work!!

Pretty good effort man.

Thanks!

[HJP]

Strong squats there man! Training is looking good.