The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

  1. #651
    fat submariner
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    SATURDAY 9 NOVEMBER

    BB Bent Over Rows:
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 50kg
    5 @ 60kg

    Chest Supported Incline DB Rows:

    5 @ 15kg
    5 @ 15kg
    5 @ 15kg
    5 @ 15kg
    5 @ 20kg
    5 @ 20kg

    Chest Supported Incline DB Prone Flyes:

    5 @ 5kg
    5 @ 5kg
    5 @ 5kg
    5 @ 5kg
    5 @ 7.5kg
    5 @ 7.5kg

    BB Shrugs:

    10 @ 60kg
    10 @ 60kg
    10 @ 60kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg

    Note: 1 second hold at top

    another fast and light deload session
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #652
    fat submariner
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    SUNDAY 10 NOVEMBER

    Zercher Squats:

    5 @ 60kg
    5 @ 60kg
    5 @ 60kg
    5 @ 60kg
    5 @ 75kg
    5 @ 90kg

    Note: deload but still blowing!

    Pistol Squats:

    1 set of 10 on each leg

    Note: haven't done these in over 2 years and this set was just to remind me how difficult they are... my balance is rubbish and I struggle doing them BW only never mind with added weight!

    SLDL:

    5 @ 70kg
    5 @ 70kg
    5 @ 70kg
    5 @ 70kg
    5 @ 85kg
    5 @ 102.5kg

    Hanging Alternate Leg Raises:

    3 ◊ 15

    Note: that was it for today... another short and fast deload session.

    Can still feel my upper back from the Rack Pulls and Kroc Rows midweek!

    Weight's gone back up another couple of pounds too so back over 14 stone... too much booze last weekend!
    Attached Images Attached Images
    Last edited by macdaknife; 11-10-2013 at 07:42 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #653
    Senior Member tom183's Avatar
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    The fact that you can even do a pistol squat is impressive, lol.

  4. #654
    fat submariner
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    Quote Originally Posted by tom183 View Post
    The fact that you can even do a pistol squat is impressive, lol.
    Only whilst steadying myself against something solid Tom!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #655
    fat submariner
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    MONDAY 11 NOVEMBER

    Bench:

    3 ◊ 20 @ 20kg - loosen up

    Bench (5/3/1 - C2, W1):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 65kg
    5 @ 75kg
    6 @ 85kg - weak!

    CGBP (5/3/1 - C2, W1):

    5 @ 35kg
    5 @ 40kg
    3 @ 50kg
    5 @ 55kg
    5 @ 60kg
    7 @ 70kg

    Seated Press (5/3/1 - C2, W1):

    5 @ 25kg
    5 @ 30kg
    3 @ 35kg
    5 @ 40kg
    5 @ 45kg
    4 @ 55kg

    Note: last set was supposed to be 5+ @ 52.5kg but no 1.25kg plates in this gym.

    DB Flyes:

    21 @ 30lbs
    15 @ 35lbs
    8 @ 40lbs

    Tricep Bar Skullcrushers:

    15 @ 30kg
    12 @ 35kg
    8 @ 35kg

    Note: upper arms extended in a pullover style
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #656
    fat submariner
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    TUESDAY 12 NOVEMBER

    Squats:

    3 ◊ 20 @ 20kg - loosen up

    Low Bar Squats (5/3/1 - C2, W1):

    5 @ 65kg
    5 @ 80kg
    3 @ 95kg - wrist supports on
    5 @ 105kg
    5 @ 120kg - belt on
    6 @ 135kg - think this is the best I've done with low bar

    Leg Extensions:

    8 @ 52kg
    9 @ 49kg
    10 @ 46kg

    Note: 1130 tempo

    Seated Hammer Curls:

    12 @ 30lbs
    5 @ 35lbs - weak!
    8 @ 30lbs

    Note: 1130 tempo

    Bent Over BB Fat Gripz Curls:

    12 @ 30kg
    9 @ 30kg
    9 @ 25kg

    Note: 1130 tempo
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #657
    Senior Member tom183's Avatar
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    Nice sessions there.

  8. #658
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice sessions there.
    Cheers Tom!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #659
    fat submariner
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    THURSDAY 14 NOVEMBER

    DL (5/3/1 - C2, W1):

    5 @ 80kg
    5 @ 100kg
    3 @ 125kg
    5 @ 135kg
    5 @ 155kg - belt on
    6 @ 175kg - blowing out of my arse!

    Note: 1" deficit

    RDL:

    3 ◊ 10 @ 120kg

    Leg Curls:
    4 @ 40kg + 5 @ 31kg - LOL
    9 @ 31kg
    9 @ 31kg

    Calf Raises:

    3 ◊ 15 @ 100kg

    Wide Grip Pulldowns:

    30 @ various (69kg-46.5kg)

    Note: 1 set of 30 with 10 behind the neck, 10 to front of shoulders and 10 to chest (leaning back) reducing the weight when required.

    Grip fried!

    Machine Shrugs:

    20 @ 85kg
    20 @ 92.5kg
    20 @ 100kg

    Note: 2 second hold

    Used Power Grabs

    Hanging Alternate Leg Raises:

    3 ◊ 20 - each leg
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #660
    fat submariner
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    MONDAY 18 NOVEMBER

    ISO Chest Press Machine:

    10 @ 25kg each side
    5 @ 35kg each side
    5 @ 45kg each side
    3 @ 50kg each side
    5 @ 45kg each side
    4 @ 45kg each side

    Note: both benches were getting used

    Bench (5/3/1 - C2, W2):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    3 @ 70kg
    3 @ 80kg
    3 @ 90kg

    CGBP (5/3/1 - C2, W2):

    5 @ 32.5kg
    5 @ 40kg
    3 @ 47.5kg
    3 @ 57.5kg
    3 @ 65kg
    3 @ 72.5kg

    Wide Grip Incline Bench:

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    2 @ 70kg
    2 @ 67.5kg
    3 @ 65kg

    Seated Press (5/3/1 - C2, W2):

    5 @ 25kg
    5 @ 30kg
    3 @ 37.5kg
    3 @ 42.5kg
    3 @ 47.5kg
    3 @ 55kg

    Wide Grip Decline Press:

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    3 @ 70kg
    3 @ 80kg
    2 @ 85kg

    BB Skulls:

    20 @ 20kg
    15 @ 30kg
    12 @ 32.5kg
    8 @ 35kg

    Note: upper arms extended beyond vertical in pullover style
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #661
    fat submariner
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    TUESDAY 19 NOVEMBER

    Zercher Squats:

    3 ◊ 10 @ 20kg - loosen up
    5 @ 60kg
    5 @ 80kg
    5 @ 100kg
    3 @ 120kg
    3 @ 130kg
    3 @ 140kg - *Rep PR!
    1 @ 150kg - *PR!
    F @ 160kg - got greedy!

    Note: got down with the 160kg and it felt fine... then I went 1 inch lower and my right knee moved in and that was it!

    Calf Raises:

    15 @ 120kg
    15 @ 140kg
    15 @ 160kg
    15 @ 160kg

    Note: enough for 1 day!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #662
    fat submariner
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    THURSDAY 21 NOVEMBER

    Rack Pulls (mid shin height) (5/3/1 - C2, W2):

    5 @ 90kg
    5 @ 112.5kg
    3 @ 135kg
    3 @ 157.5kg
    3 @ 180kg
    1 @ 200kg

    Note: last set should've been 3+ at 202.5kg but I could only fit 200 on the bar with the bumper plates in this gym... turns out it didn't matter as it just wasn't happening today!

    Kroc Rows:

    26 @ 40kg
    25 @ 40kg
    23 @ 40kg

    Note: done for today

    BW has gone back up another 2lbs.
    Last edited by macdaknife; 11-24-2013 at 02:43 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #663
    fat submariner
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    SATURDAY 23 NOVEMBER

    GVT Superset - BB Skulls + BB CGBP:

    10 x 10 + 10 @ 35kg

    Note: quick 20 minute, 7,000kg tricep blast!

    Skulls with upper arms extended in pullover style.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #664
    Crikey, its a 30 foot ape! Kong's Avatar
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    Looking good in here mate, especially thos Zercher Squats! Starting the Cube Method next week so gonan throw them in as assistance I think. Do you think they're a good substitute for for Front Squats? I used to like Front Squats but they restrict my breathing too much which i know will give me chest pains so want something to replace them with.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  15. #665
    Senior Member tom183's Avatar
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    Strong on those Zerchers, man.

  16. #666
    fat submariner
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    Quote Originally Posted by Kong View Post
    Looking good in here mate, especially thos Zercher Squats! Starting the Cube Method next week so gonan throw them in as assistance I think. Do you think they're a good substitute for for Front Squats? I used to like Front Squats but they restrict my breathing too much which i know will give me chest pains so want something to replace them with.
    Cheers Jamie.

    I think the Zerchers are a good substitute for front squats for me personally as I didn't go beyond 100kg for 5x5 because I struggled to get my elbows up (I'm old and stiff), that meant I ended up holding the weight up instead of it sitting on my shoulders. But Zerchers really do restrict your breathing when you get heavy as the weight, in the crook of your arms, is right on the top of your gut... maybe that's the best incentive yet for me to work on losing my gut!!!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #667
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Strong on those Zerchers, man.
    Cheers Tom... I'm starting to actually enjoy them!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #668
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    MONDAY 25 NOVEMBER

    Trap Bar Deadlifts:

    3 ◊ 10 with the bar (40kg? - the gym staff didn't know! )
    5 @ 90kg
    5 @ 140kg
    3 @ 160kg
    3 @ 180kg - belt on
    3 @ 200kg
    1 @ 220kg
    F @ 240kg

    Note: if I'd gone to singles earlier I would have got 240kg and possibly more (not that I could fit more than 240kg on this bar... couldn't even get the spring clips on!) but I'm not disappointed as I've never pulled 200kg for a triple before!

    Was gonna do some Rack Pulls after this but the gym was packed and I couldn't get near a rack!

    Kroc Rows:

    43 @ 40kg - *PR!
    35 @ 40kg
    34 @ 40kg

    Note: 1st time I've managed all 4 sets of these with 30+ reps!

    Used Power Grabs as grip was fried!

    DB Shrugs:

    3 ◊ 20 @ 40kg

    Note: 2 second hold at the top of each rep.

    Used Power Grabs.

    Hanging Alternate Leg Raises:

    3 ◊ 20
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #669
    fat submariner
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    TUESDAY 26 NOVEMBER

    Low Bar Squats:

    3 ◊ 20 @ 20kg - loosen up

    Low Bar Squats (5/3/1 - C2, W2):

    5 @ 62.5kg
    5 @ 77.5kg
    3 @ 95kg
    3 @ 110kg - wrists sore... wraps on
    3 @ 125kg - belt on
    8 @ 142.5kg - *PR!

    Note: felt dizzy after that last set!

    Gives a theoretical 1RM of 180kg... we'll see!

    BB Lunges:

    10 @ 40kg
    10 @ 50kg - *PR! (never lunged with > 40kg before)
    10 @ 60kg - *PR! (OUCH!)

    Standing Calf Raises:

    3 ◊ 15 @ 150kg

    Note: 1 second hold at the top of each rep
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #670
    fat submariner
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    WEDNESDAY 27 NOVEMBER

    Comp Grip Bench:

    3 x 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    5 @ 70kg
    5 @ 80kg
    3 @ 90kg
    1 @ 100kg
    1 @ 105kg - very slight spot assist
    F @ 105kg
    1 ◊ slow negative @ 105kg
    3 @ 80kg
    21 @ 60kg

    Note: should've been 5/3/1 but forgot to take my phone to the gym.

    Wide Grip Bench:

    10 @ 60kg
    10 @ 65kg
    10 @ 70kg

    CGBP:

    6 @ 60kg
    5 @ 60kg
    4 @ 60kg

    Note: hands about 6" apart

    BB Skulls:

    12 @ 30kg
    10 @ 32.5kg
    8 @ 35kg

    Note: upper arms extended beyond vertical in a pullover style
    Last edited by macdaknife; 11-27-2013 at 01:24 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #671
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    TUESDAY 26 NOVEMBER

    Low Bar Squats:

    3 ◊ 20 @ 20kg - loosen up

    Low Bar Squats (5/3/1 - C2, W2):

    5 @ 62.5kg
    5 @ 77.5kg
    3 @ 95kg
    3 @ 110kg - wrists sore... wraps on
    3 @ 125kg - belt on
    8 @ 142.5kg - *PR!

    Note: felt dizzy after that last set!

    Gives a theoretical 1RM of 180kg... we'll see!

    BB Lunges:

    10 @ 40kg
    10 @ 50kg - *PR! (never lunged with > 40kg before)
    10 @ 60kg - *PR! (OUCH!)

    Standing Calf Raises:

    3 ◊ 15 @ 150kg

    Note: 1 second hold at the top of each rep
    Good squats there mate!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  22. #672
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good squats there mate!
    Cheers Jamie!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #673
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    THURSDAY 28 NOVEMBER

    Deadlift (5/3/1 - C2, W2):

    5 @ 80kg
    5 @ 100kg
    3 @ 122.5kg
    3 @ 142.5kg
    3 @ 162.5kg
    7 @ 182.5kg - belt on *PR?

    Note: from a 1" deficit

    blowing out of my arse for about 5 minutes after that last set! gives a theoretical 1RM of 224.5kg... not sure but I'll see how I feel next week and maybe have a go. nonetheless, it's been a good week!

    GMs:

    10 @ 60kg
    10 @ 80kg
    10 @ 100kg - struggle!

    Dorian Yates Rows:

    10 @ 60kg
    10 @ 70kg
    10 @ 80kg

    Note: 1 second hold at the top of each rep

    BB Curls:

    30 @ 20kg - get the blood flowing

    Bent Over BB Fat Gripz Curls:

    12 @ 35kg - last 3 reps not full ROM
    12 @ 32.5kg
    12 @ 32.5kg
    12 @ 32.5kg - last 3 reps again
    12 @ 30kg - last 2 reps

    Note: 1 second hold at the top of each rep

    gym was empty so I curled in the squat rack... so naughty! !!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #674
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    THURSDAY 28 NOVEMBER

    Deadlift (5/3/1 - C2, W2):

    5 @ 80kg
    5 @ 100kg
    3 @ 122.5kg
    3 @ 142.5kg
    3 @ 162.5kg
    7 @ 182.5kg - belt on *PR?

    Note: from a 1" deficit

    blowing out of my arse for about 5 minutes after that last set! gives a theoretical 1RM of 224.5kg... not sure but I'll see how I feel next week and maybe have a go. nonetheless, it's been a good week!

    GMs:

    10 @ 60kg
    10 @ 80kg
    10 @ 100kg - struggle!

    Dorian Yates Rows:

    10 @ 60kg
    10 @ 70kg
    10 @ 80kg

    Note: 1 second hold at the top of each rep

    BB Curls:

    30 @ 20kg - get the blood flowing

    Bent Over BB Fat Gripz Curls:

    12 @ 35kg - last 3 reps not full ROM
    12 @ 32.5kg
    12 @ 32.5kg
    12 @ 32.5kg - last 3 reps again
    12 @ 30kg - last 2 reps

    Note: 1 second hold at the top of each rep

    gym was empty so I curled in the squat rack... so naughty! !!
    Always impressed by your Lower Body work mate!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  25. #675
    Senior Member tom183's Avatar
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    Nov 2008
    Location
    Australia
    Posts
    3,313
    Nice work. What did you think of the trap bar?

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