31/12/12 deload but not really

Press
77.5x2, 2, 2, 3, 2
Superset with:
Face pulls

Incline barbell press (steeper than 45 degrees)
60x3x12
Superset with:
Wide grip lat pulldowns
worked down stack to 72x12

Lat raise dropset
(15x12, 10x15, 5x20)x3
Superset with:
V pulldowns
100(kg not pounds)x3x10

Overhead cable tricep ex
50x12, 10
40x12

Was supposed to deload, got carried away, deload weights became warm up for these working sets haha. Incline presses were practically shoulder presses with a slight lean.

so....damn....weak.....

29/12/12

Warm up with face pulls and push ups

Bench
90x1x5
100x1x3
112.5x2x3
Superset with:
Pendley rows
70x5x10

Incline dumbbell bench
40x3x12
Superset with:
Dumbbell rows
40x3x12

Wide grip bench
85x2x12
85x1x10
Superset with:
Seated cable row
60x3x16

Dips
BWx3x16
Superset with:
Incline pull ups (feet elevated)
BWx3x12

WHAT THE FLYING F. SO WEAK AT BENCH. SO WEAK. Really have a problem with my lockout.

Interestingly though, was stronger than usual at the supplementary work. Weird shit. I think i just haven't benched this heavy for reps before, so gotta get used to it. Maybe i should do more low rep heavy benching after another 5 3 1 cycle.

27/12/12

Squat
150x6x2
150x1x3
110x1x20

Hammer curls
25x3x10

Incline curls
15x3x12

Barbell curls
40x10, 11, 12

Unilateral cable tricep ex
22x16
27x14
32x12

Isolation curls
12.5x3x10

Tricep extension superset
Working down stack from 40-70kg, 6 reps each weight.

Good day today. Was unfortunately (or fortunately) too spent to do intended core shit after the 20 reps, so did some curls and tricep stuff. Douchebag stuff, which always makes the session enjoyable haha. Not training tomorrow, gonna have a huge lunch, and maybe an even bigger dinner. ALL KINDS OF GAINS.

late post. 25/12/12

Oh yeah forgot to record this shit cause i was busy after the session.

Squat

147.5x6x2

147.5x1x3

110x1x20

Hyper extensions

BWx3x20

Rear delt raise

10x3x20

Cable rear delt extensions

10x3x16

V grip pulldowns

100(kg, not pounds)x2x8

80x1x16

Thomson cc was closed on christmas, so i trained at bishan gym, which was pretty crowded, but got my work done and got out. Had a shitload to eat, tonnes of dessert and stuff, pretty good day. 

26/12/12

Press 
62.5x1x5
70x1x3
77.5x1x3
Superset with:
Wide grip pull ups
BWx3x12

Press(from dead-stop at bottom)
60x3x8
Superset with:
Neutral grip pull ups
BWx3x12

Lateral raise dropset
(15x12, 10x14, 5x18)x3
Superset with:
Narrow grip pull ups
BWx3x12

Bradford press
20x3x20
Superset with:
Stiff arm pressdown
60x3x12

this was quite a bad set.

second set of the press from dead-stop shit

Received results early in the morning. shit. couldn't get it out of my head during the session. yes, i'm a lil bish that way. 'redeemed' the session with the three sets with 60kg. Friend saw my earlier vids and suggested i try pressing without 'bouncing', or touching-and-going at the bottom, as a press from a dead-stop would (according to him) remove the muscle's elastic reaction OR SOME BROSCIENCE. Felt pretty tired after pressing, so i really died during the lat raises. When your delts feel like they no longer are a part of your body, DAT FEEL. 

24/12/12

Bench

82.5x3

95x3

107.5x6

Superset with:

Pendley rows

85x8, 10, 12

Wide grip bench

75x20, 18, 13

(died lol)

Superset with:

Dumbbell rows

40x3x12

Incline dumbbell press

32.5x3x12

(slow negs)

Superset with:

Seated cable rows

90x1x12

60x2x12

(reps much slower on last two sets)

Push ups(feet elevated, slow negatives)

BWx2x16

Superset with:

Standing single arm cable rows

50x2x12

Good session today, had a friend join me at thomson. Lost tightness on the last (heaviest) set on bench press. Also gotta focus on taking arms out of back work. I tend to be able to contract ma shit properly when the weight is lighter, but when i increase the weights, even though i can handle that shit, i tend to use too much arm strength. Really should keep ego out of training and start using lighter weights for back work. Still not sure if i'm training tomorrow. If i do it'll be at fitlion, and i don't like to squat in different environments, so even if i train i might just do some delt work (yes. i am a lil' bish. sue me.). 

23/12/12

Squat(3 second pause at bottom)

122.5x4x5

122.5x1x6

Squat

105x1x20

Leg raise

BWx3x15

Superset with:

Hammer curls

25x3x10

Cable crunch(TuT)

68x3x10

Superset with:

Incline bicep curls

15x3x12

V crunch

BWx3x25

Superset with:

Barbell curls

30x3x16

Had waffles and ice cream as pre workout cause we had to wait at udders for the damn gym to open lol. Paused squats really take the shit out of me man, holding for 3 seconds at rock bottom is no joke, ego buster. Thankfully no girls in gym today, so no need for heavy weights mwahaha. Didn't really feel like doing much after the 20 rep squat. But ian was at the gym, couldn't pussy out sigh. But good workout, the incline bicep curls were quite a bitch, but strangely the barbell curls went easy on my sorry ass. HOPE THE DAMNED GYM IS OPEN TOMORROW. fingers crossed.

22/12/12 Press day

Session 2 of 5 3 1 for OH press.

Press
57.5x1x3
67.5x1x3
75x1x5
Superset with:
Wide grip pull ups
BWx3x12

Behind-neck press
50x3x10
Superset with:
Neutral grip pull ups
BWx3x12

Seated dumbbell shoulder press
25x3x15
Superset with:
Narrow grip pull ups
BWx3x12

Rear delt raise
10x3x20
Superset with:
Wide grip lat pulldowns
60x3x12

Cable lateral raises
27.5x3x12
Superset with:
Stiff arm pressdown
60x3x12

BOOYAKASHA

Not a bad session. Was abit pressed (see what i did there) for time, so i didn't do the lat raise drop set. Another time. Last rep on the press was really grindcity man. 

21/12/12

Squat
142.5x6x3
142.5x1x5

Hamstring curls
60x3x10

Hyper-extensions (pad closer to knees-glute dominant)
BWx3x20

Hyper-extensions (pad closer to hip-lower back dominant)
BWx5x12

Reverse hypers
BWx3x20

Absolutely no mood to do anything after the squats haha. The reps didn't feel bad, it was the aftermath. No idea why, legs felt tired after that shit. Was supposed to hit 20 reps with a lighter weight, but went on to do posterior chain shit. Press day tomorrow yay.

20/12/12

Warm up:
Push ups
Face pulls

Bench
77.5x5
90x5
100x9
Superset with:
Pendley rows
85x3x10

Wide grip bench
75x12, 14, 18
Superset with:
Dumbbell rows
40x3x12

Incline dumbbell bench
32.5x2x12
32.5x1x15
Superset with:
Variable grip seated cable row
90x16, 18, 20

Push ups(feet elevated)
BWx2x12
BWx1x16
Superset with:
Single arm cable row
60x2x12
60x1x16

sorry, no faggot dance this time

19/12/12

TO THE GYM AND BACK HOME BEFORE THE RAIN. AWWWWWW YEAAHHHH.

yeah, so, anyway...

Squat
132.5x4x5
132.5x1x6
102.5x1x22

Hammer curls
25x3x10
Superset with:
Leg raise
BWx2x12
BWx1x20

Incline bicep curls
15x3x12
Superset with:
Cable crunch (TuT shit)
68x3x10

Barbell curls
40x2x10
40x1x12
Superset with:
V crunches
BWx2x20
BWx1x30

cleared the squats pretty fast. happy with that. cable crunch starting to get slightly easier, shall up weight soon. bench tmr. no pecs no sex (no wonder i don't get any nookie :( lol).

18/12/12

Press
55x5
62.5x5
70x7
Superset with:
Wide grip Pull ups
BWx3x12

Behind-neck press
50x2x8
50x1x10
Superset with:
Neutral grip Pull ups
BWx3x12

Seated dumbbell shoulder press
32.5x7
25x14
22.5x18
Superset with:
Narrow grip Pull ups
BWx3x12

Rear delt raise
10x3x20
Superset with:
Lat pulldown
60x15, 54x16, 47.5x20

Lat raise
(12.5x12, 7.5x16, 5x20) Dropsetx3
Superset with:
Single side cable row
50x3x16

Rear delt cable raise
22.5x1x20

Stiff arm press down
60x1x20

only 7. knn. 

17/12/12

Squat
147.5x6x2
147.5x1x3
102.5x1x21

Hamstring curl
60x3x10

Leg Raise
BWx3x15
Superset with:
Hyperextensions
BWx3x20

Barbell curls
Barx3x20

Warning: following photos are not pretty. especially the facial expressions. 

sian. why my face not like mike o'hearn's. 

just took a fat dump

Don't think i made any real progress in terms of size or cutting, but i'm definitely growing. 86kg on empty stomach today. Also, strength definitely increasing thanks to smolov, and 147.5 felt okay today (ass to grass, won't have it any other way). Well, will just focus on getting my body weight and strength up. Starting 5 3 1 for upper body tomorrow. Looking forward to less working sets for main lift, so more time for accessory stuff. 

5 days to end of world. thank God i'm done with smolov jr.

16/12/12

Bench
110x10x3

Pendley rows
85x3x10
Superset with:
Wide grip bench
70x3x15

Incline dumbbell bench
30x3x10
Superset with:
Dumbbell rows
40x3x12

Push ups (feet elevated)
BWx3x12
Superset with:
Incline pull ups (feet elevated)
BWx3x12


Aww sheeeet. done with smolov jr. my upper body training no longer has any direction.........

Anw. smolov jr is one heck of a program. should try if sick of 5x5 or WHATEVER THE FK YOU'RE BORED OF.  Still haven't decided what to do next.

14 & 15 dec

14/12/12

Squat 
140x6x3
140x1x5

Press
75x9x3
75x1x4

Above two exercises superset with Pull ups

Behind neck press
45x8, 9, 10, 11, 12
Superset with:
Wide grip lat pulldown
54x15,16, 17, 18, 19


15/12/12

Pause squats
120x6x6

V crunches
5x20
Superset with:
Rear delt raise
10x5x20

Cable crunch(TuT)
68x3x10

11 & 12 dec

11/12

Snatch
62.5x7x2

Hammer curls
20x3x12

Incline curls
15x3x12

Barbell curls
40x3x10

Isolation curls
12.5x3x12

Chin ups
BWx3x8


12/12

Squat 
145x7x2
Superset with:
Face pulls
Push ups

Bench
105x9x4
Superset with:
Dumbbell rows
30x5x12
Underhand lat pulldown
66x12
72x12
78x10
84x10

Dumbbell incline bench
30x3x12
Superset with:
Smith macine pendley rows
80x8
80x9
80x10

Decline push ups & Wide grip lat pulldown (54kg) superset. To failure (20, 16 reps)

Machine flyes (50kg) & Single side cable rows (45kg) superset. To failure (20, 20 reps)

Flyes (20kg) & Stiff arm pressdown (50kg) superset. To failure. (12, 20 reps)

destroy, eat, repeat

Squat
130x4x5
130x1x6
100x1x21

Leg raise
5 sets of 12
Superset with:
Hyper extensions
5 sets of 12

Cable crunch (TuT)
68x4x8
Superset with:
Hamstring Curls
55x4x10

Cable tricep extension
40x4x12
Superset with:
Seated leg raise
3 sets of 20

First two sets of squat felt unnaturally slow. Need to eat more liao. Hard to get food in with carb backloading. the burnout set felt gewdddddd, but didn't give me the same wobbly-legs feeling as when i did 100x20 a few days ago, to a lesser degree at least. shall keep increasing the reps till i do 100x30 for a burnout mwahaha. i have no idea why im doing this though, no 'broscience' to back this shit up.

Snatches and biceps tmr. supposed to bench 105x8x4, but fer-jot training partner cmi. Sister might be following me to the gym LOL. stay tuned.

9/12/12 RETURN OF THE JEDI

Three days no training. Missed squatting quite alot man. But genting was good shit.

Squat
140x6x3
140x1x4
Superset with:
Face pulls

Press 
72.5x7x4
72.5x1x5

Behind-neck-press
40x4x10
40x1x12

Above 3 exercises superset with:
Pull ups

Lat raise
(15x14, 10x18, 5x24) Dropset x 3

I know i always say this, but dem squats felt goooooood today. session started off with some tight hip flexors, but that shit went away before i was done with my warm up.

Press getting heavy, my last session is going to be 75x10x3, but it shouldn't be too bad. Did a shit load of pull ups today, nothing else for back. More squatting tomorrow (Y).

5/12/12 /random

Paused squat
120x3
125x3
130x3
135x3
140x2
145x1
120x5
Superset with:
Pull ups

Lateral raise
10x18
12.5x16
15x14
17.5x12
20x14
Superset with:
Leg raise
BWx5x12

Hypers
BWx4x20
Superset with:
Cable crunch(TuT)
68x4x10

Cable lat raise
22.5x2x16
Rear delt raise
(15x10, 10x12, 5x14)x2 dropset
Superset with:
Hamstring curls
50x12
54.5x12
59x10

Lateral raise
5x30
10x21

Seated leg raise
BWx1x60


Genting tmr. No gym for 3 days. Brb time to feast.

4/12/12

Squat
130x4x5
130x1x6
Superset with:
Face pulls

Bench
100x7x5
Superset with:
Seated cable rows
90x6x15

Wide grip bench
70x3x15
Superset with:
Dumbbell rows
30x5x12

Bi(ceps, not bisexuals) that'll cross your eyes

Squat
145x7x2
145x1x3

Hammer curls
25x2x10
25x1x12

Incline curls
12.5x3x12

Barbell curls
42.5x2x10
42.5x1x12

Isolation curls
10x3x15

Underhand pull ups
BWx3x10

Gave my biceps some sweet love today. gotta bench tmr, no idea how though, training parter cmi. gg.
Squats felt good. Yay.

2/12/12

Press
70x6x5
70x1x6
Behind-neck press
40x2x10
40x1x12
Superset with:
Pull ups

Squat
90x3x10
Superset with:
Single side cable rows
45x3x12

Rear delt raises
5x16
7.5x16
10x14
12.5x12
15x12
Superset with:
Wide grip lat pulldowns
47.5x12
52.5x12
60x10
65x10
72.5x12

lol

SATURDAY SNATCH SQUAT SUICIDE

"everybody needs a hobby"
"what's yours?"
"resurrection"
SQUATTING, BITCH

1/12/12

Snatch
60x3
62.5x3
65x3
67.5x3
70x1(measly fricking 1)

Squat
140x6x3
100x1x20

Leg raise
bwx5x12
Superset with:
Hyper extensions
bwx5x12

Cable crunch (TuT)
68x4x8
Superset with:
Hamstring curl
50x4x12


K, so they shouldn't have, but the snatches sapped quite abit of energy out of me. i guess my cns isn't that peppered yet, or whatever broscience floats your boat. sneezed quite abit after squat sets, not a good sign, but dgaf, capped my saturday sundae (see what i did there? lol) with a cherry on top; 100x20. all atg pls. ain't nobody got time for quarter squats.

 then did some core shit cause i'm a fat fk. wondering if i should press tomorrow. don't want to waste a perfectly good holiday day. never gonna put heavy squats after snatches again. but yeah, snatches felt good.

one last thing. i can't really count my 'snatch' as a real 'snatch', they're more like power snatches or muscle snatches, don't know the difference, cause i don't squat down to catch the weight. just a slight dip.

exams? AIN'T NOBODY GOT TIME FOR THAT

k. so my papers are over. FKYEAH BIATCH.

Paused squat (3 seconds at ROCK bottom)
120x5x5
Superset with:
Face pulls and pull ups

Bench
95x5x6
95x1x8
Superset with:
Dumbbell rows
30x6x12

Wide grip bench
60x3x16
Superset with:
Neutral grip lat pulldown
72x3x12

Flyes(slight incline)
12.5x16
15x14
17.5x14
Superset with:
Lat raise
5x3x30

Decline wide grip push ups(pause at bottom)
bwx16

Wide grip lat pulldown
47.5x30

WATCH THAT FAGGOT WORK IT

Bench felt slow today. must be cause the only carbs i got was two bowls of porridge yesterday LOL. since, from experience, i feel stronger after days that i carb up, i should carb up ALL DAY ER' DAY. other than that today was a good day. more squatting, and some core shit tomorrow! HUZZAH

28/11/12

Squatz
145x5x2
Intermittent with:
Face pulls and Pull ups

Press
67.5x5x6
67.5x1x7
Intermittent with:
Pull ups

Behind neck press
40x2x8
40x1x12
Arnold press
20x2x10
20x1x12
Superset with:
Lat pulldown
66x6x12

Rear delt raise
10x3x20
Superset with:
Single side cable row(standing)
36x1x12
45x2x12

Cable lateral raise
22x12, 14, 16
Superset with:
Wide grip lat pulldowns
42x12, 14, 16

Alright gotta get back to mugging. Can't wait for friday,

26/11/12 faggotry

gay pride parade in toilet!

85.5kg nao, so abit less cut haha

27/11/12 squat & bench

Squat
120x3
125x3
130x3
135x3
140x3x3
Intermittent with:
Face pulls and Push ups

Bench
107.5x10x3
107.5x1x5
Superset with:
Seated cable row (variable grip)
90x10x12
Dumbbell rows
30x4x12

Incline dumbbell press 
(30x10, 20x10) dropset x 3
Superset with:
Stiff arm pressdown
50x12
54.5x12
59x12

Lat raise
5x3x30

luv u deep deep

my spotter quite tarded. but all's good.

THIS is what i mean. really feel it in upper lats.

pretty good sesh today. hopefully from today onwards all my squats will look like that mwahaha. 

23 & 24 nov

23/11/12

Squat
150x1
145x2
140x3
135x4
130x5

Press
72.5x10x3
72.5x1x5
Superset with:
Super wide grip lat pulldown
60x5x12
Wide grip lat pulldown
66x4x12
Lat pulldown
72x3x12
Narrow grip lat pulldown
78x2x10

Cable lat raise
(22, 18,13) x 12 dropset x 3
Superset with:
Standing single side cable row
36x3x20


24/11/12

Squat
145x8x3

Leg raise
BWx5x12
Superset with:
Reverse hypers
BWx5x15

Incline bicep curl
12.5x2x16
10x2x16
Superset with:
TuT  Cable crunch
72x4x8

Barbell curls
27.5x12
32.5x12
37.5x12
32.5x12
27.5x16
Superset with:
Seated lower ab crunch
BWx4x20

Last set. first and third rep not as deep. coulda woulda shoulda, whatever. 

shit i do when i feel guilty

Didn't train yesterday, so went downstairs to do sum chit

Wide grip Pull ups 

5x5

Neutral grip pull ups

5x6

Chin ups

5x7

Superset with

Dips

15x6

Was supposed to train today, ended up watching skyfall with structural principles grp. not too shabby, but srsly daniel craig shrunk after casino royale. so... had another 'guilt' workout

Push ups 

5x20

Superset with

Inclined pull ups

5x20

That-shit-where-your-head-goes-under-the-bar-then-you-shoulder-press-yourself-back-up

20,16,12,8 (10 second rest)

Ghetto workouts are fine for maintenance n chit BUT I BETTER GO TO THE FKIN GYM TMR

backlog: as massive as yo momma's ass

GREETINGS. Been !@#$%^&* busy with doing up my portfolio for submission (you can see dat chit here). K update time.


18/11/12

Squat
Work up to 157.5x1
150x2
140x3

Overhead press
70x8x4
70x1x8
Superset with:
Lat pulldowns

'Cheat' lat raises
12.5x16
15x14
17.5x12
20x10
Superset with:
Stiff arm pulldown
50x (12, 13, 14, 15)

Rear delt raise
5x3x20

SUCK MY TITS 

CHECK OUT DAT ASS. lol. rep pr as belated birthday present to self. good shit. 

19/11/12

Snatch

60x5x2

Deadlift

115x3

135x3

150x2x6

Reverse hypers

5x16

Superset with:

Leg raise

5x12

Cable crunch (TuT)

65x4x10

Superset with:

Hammer curls

17.5x12

20x11

22.5x10

25x10

Barbell curls

(17.5, 20, 22.5, 25, 27.5, 30) x 10

Intermittent with:

Seated leg raise

3x20

skinny fat. look at dat cellulite.

Not too bad a sessions, really feeling my lower back (not in a bad way)

20/11/12

Bench

102.5x8x4

102.5x1x6

Superset with:

Narrow neutral grip lat pulldowns

78x5x10

Single side standing cable row

45x4x12

Incline dumbbell press

(30x10, 20x10 dropset) x 3

Superset with:

Seated cable rows(variable grip width)

90x3x16

Decline push ups

bwx3x16

Intermittent with:

Lat raises

5x3x30

Purdy damn happy with bench. Not much grind, could have attempted another rep, but some stranger was spotting so didn't want to fail n chit. 

OKAY TIME TO GO DOWNSTAIRS TO GET MYSELF SOME GHETTO FITNESS. ATE A SHIT TONNE OF CARBS TODAY SO TIME TO MAKE MY BODY CRY. NO TEARS. 

14 & 16/11

sup niggas. been real busy with course work. stupid project made me lose 1.5 nights of sleep and skip two training sessions. Here's a render of the model i've been busy making and drawing mwahaha.

So anyway, was supposed to dl on monday, stayed in school to work on shit instead, through the night (sigh), went home and slept on tues morning at 12pm, woke up at 4pm. Couldn't train on tues since it was a pub hol, did some work, slept at 6.30am on wed morning, woke up at 12pm, trained at 6, went to school and rushed my shit all the way till my crit session at 1pm on thursday. Really proud that i didn't skip wednesday's session and didn't let lack of sleep (both prior and what was to come) make me a lil' bish. So without further ado...

14/11/12

Press

67.5x7x5

67.5x1x7

Superset with:

Pull ups

bwx8x8

Incline press

67.5x5x8

Superset with:

Lat pulldowns

45x20, 52.5x20, 60x16, 66x12, 72x14

Cable lateral raises

22.5x3x16

okay session, was feeling quite weak at the start, but body sort of woke up as the session progressed haha. can't seem to break through the 67.5x7 barrier. should be able to hit 8 regardless of whether its the last set or first set. man... Did some face pulls while waiting for incline bench. alot of body english, but hey, are you a lawyer? no? THEN GET OFF MY CASE. 

16/11/12

Squat

135x3, 140x2, 145x1

140x3, 145x2, 150x1

145x3, 150x2, 155x1

Superset with:

Pull ups 

BWx9x8

Face pulls

50-90(worked through the stack)x12

Bench

97.5x7x5

97.5x1x8

Superset with:

Pendley rows

60x8x10

Incline Press

60x2x12

Dumbbell incline press

30x8, 20x8 dropsetx2

Above 4 sets superset with:

Seated cable rows with variable grip (two handles connected by long chain)

90x4x16

Lateral raises

5x3x30

Seated leg raise

3x15

Slept for 13 hrs after crit, so felt alive as ever in the gym yay. Squat felt good, but i did stall on the way up with 155, for like 3 seconds. regardless, got it up (thats what she said). Bench felt good too, realised that i'm destined to bench with a narrower grip than average, lets me use my not-too-shabby lats haha. Tried something new with the cable rows, shall take a video the next time i do it. basically two chains connected to the cable machine thingy, both of which are connected to a handle. felt reaaaaaally good, could isolate the lats to a greater extent than an attachment that fixed the grip. this vet told me to do some dumbbell incline presses instead of sticking to the barbell. also commented that my delts weren't big enough (damn you clavicles), so told me to end my pressing days (both bench and shoulder press)with some light lateral raises. Shall try that. He did comment that my quads were pretty damn swole though, so hurrah! haha. 

11/11/12 squat bench

Squat
140x4x3
140x1x6
Some push ups and face pulls in between sets

Bench
92.5x6x6
92.5x1x8
Superset with:
Underhand lat pulldown
72x3x12
Dumbbell rows
30x3x12

Pendley rows
60x3x12

Push ups(pause at bottom, feet on bench)
bwx16, 16, 20
Superset with:
Seated cable rows 
90x16, 16, 20

Squats felt good, nice and deep, even on last set. looks like high frequency low volume is good for inculcating good squatting habits haha. Was abit weak on bench today though. Wonder why. Might have been a little tired after squatting. Deadlifts tmr, sexciting.

friday, friday, gotta squat n press on friday

Squat
145x5x2
145x1x3
Intermittent with:
Neutral grip pull ups
bwx10x6

Press
65x6x6
65x1x8
Superset with:
Single side lat pulldowns
40x12, 45x12, 50x12, 55x12, 60x12, 65x12, 70x12 (cable machine so weight is bs. just for keeping track)

Incline press
60x3x10
Superset with:
Lat pulldowns
72x12, 66x12, 60x16

Karwoski rows
Barx40, 30, 30, 30

yeah

Knee felt funny on the way to gym, feeling went away when i started squatting. haha weird huh. Bar felt heavy on the overhead presses, must be cause i just benched yesterday hurh. still managed to grind out 8 reps on last set, so all's good. Tried single arm lat pulldowns today, could really feel it on the left side cause my left arm can extend all the way with ease, but my right shoulder is pretty whack, so i had to extend my right arm much slower, resulting in more arm involvement on the eccentric. 

Didn't have time to do any proper delt destruction, so i did some high rep karwoski rows. the rows themselves are already a frankenstein's marriage of the upright row and the shrug, and they're supposed to be done heavy, but i mutilated the exercise by going low weight ultra high rep haha. i guess because i used such an insignificant weight, it didn't really hit my traps, which respond better to heavy weight, but felt it more in my delts.

Been getting alot of input from random people in the gym recently. Sani, one of the overseers of the gym, told me if i went to get a tan my physique would look much better. An old man told me i should compete, and i shouldn't waste my youth and my 'body' (no homo lol). Some ang moh asked me if i trained for a particular sport, and said i should try wrestling. HAHA. 

8/11/12 benchsquaturday

Bench
100x10x4
100x1x6
Intermittent with:
Squat
150x10x1

Dumbbell rows
30x3x12
Superset with:
Dumbbell bench
37.5x3x12

Barbell rows
57.5x3x16
Superset with:
Machine flyes
50x3x16

stupid hippies walking up and down. 

how many hippies does it take to get some 10 pound plates man.

Tried something today, alternating ma squats and bench. pretty interesting, rest time was super short, but I didn't feel breathless and my heart rate didn't go that high. felt good doing singles, allowed me to go as deep as i could physically go, but with 150 on my back. Love entering the hole and getting back out of it. feels like resurrection. first 6 reps of the squat were pretty fast. last 2 had a wee bit of pause when i came out of the hole. It was a different story for bench though. first 6 sets were slow, last four felt better and better. Think i shall squat doubles tmr. 

almost forgot to post todays shit lol

Press
67.5x10x4
67.5x1x8
Superset with:
Wide neutral grip pull ups
11x7

Incline press
60x4x10
60x1x12
Superset with:
Lat pulldowns
(following weight in pds, dun blame me blame machine)
118x16, 132x12, 145x12, 132x15, 118x14

Lateral raise dropset
2 set: 10kgx16, 7.5x16, 5x16
1 set: 10x18, 7.5x18, 5x20
Superset with:
Stiff arm pulldown
50x3x16

Bradford press
22.5x20, 25x16, 27.5x12

starting to like press days lol

Bar speed somehow increased around fifth set onwards. weird huh. but definitely not uncommon. neural priming or sum chit. Didn't go apeshit with the pull ups today, still feeling my forearms from yesterday's bicep nonsense. 

85kg dude getting owned by 5kg dumbbell

as you can see from the vid, my shoulders are narrow as hell. gotta hit delts hard. lactic acid buildup today was INTENSE. my shoulders still felt like they didnt belong to my body and my body was rejecting them half an hour after my workout. you know.... dat feel. when there's no position that will alleviate the lactic soreness. starting to like stiff arm pulldowns too. get a really good stretch in the entire lat. 

I don't usually train biceps, but when i do...

First time deadlifting (>100) in more than a year! WOOOOOOO

Snatch
60x5x2

Deadlift(531)
110x5
125x5
140x10

Leg raise
3x10(alternating to 90 degrees and toe-to-bar)
Intermitten with:
Good mornings
40x3x10

Reverse Hypers
3x12
Superset with:
Extended cable crunch(can't think of a better name fo dat shit lol)
65x3x10

Hamstring curls
45x3x12
Superset with:
Elevated static hold
3x1min

Hammer curls(strict as fuark)
22.5x3x10

Isolation curls
(10kgx15 then 5kgx15 without rest)x3

Barbell curls
21sx3

Deadlifts went up purdy damn fast. Belted up for the last set. Did 7 reps before pausing and catching breath. Could have squeezed out a few more, but since this was the first time, didn't really want to push it. Feels really good to be deadlifting again.

"Dafuq nigga, 5kg curls? What, are you in primary school?" Yeah yeah. Figured since my biceps received sufficient low-rep stimulation from the fuckton of pull ups i do, would try to go high rep today.  

Next week onwards, training will look smth like this:
Monday: Deadlift + Core + Bis
Tuesday: Squat + Press
Wednesday: Rest
Thursday: Squat
Friday:Press
Saturday:Strongman stuff
Sunday:Squat + Press

"Dafuq, thought you said you'll be lowering volume for squat?" Hell yeah i am. gon' be doing much lower volume for every squat session. Thursdays will be singles followed by some random stuff,  Tuesdays and sundays will be doubles/triples depending on how i feel. maximum 5 sets if triples, and 6 sets if doubles. As such my poundages will be significantly less than on smolov jr (actually hit >6000kg last session har har har).

4/11/12 OVERtraining session

Yeah, wasn't supposed to train, buttfuckit. woke up feeling as fine as yo momma.

Bench
95x8x5
95x1x15(complete horseshit)
Superset with:
Dumbbell rows
(20, 25, 32.5, 30, 30, 30, 30, 25, 25)x12 (chose weights based on availability & feel)

Narrow grip bench
70x2x12
Push ups 
AMAPx4
Above 6 sets superset with:
Underhand pull ups
6-10 reps, depending on how i felt

This is me spotting Sani for his 95kg barbell curls. 

also, wtf why does firework always play when i'm repping out on bench

Just want to say that this is not the way my bench sets usually go LOL. Session felt okay, think the last set of bench, though horseshit, allowed me to push more than i would have been able to on my own, so triceps were purdy damn fatigued, had to grind to get the narrow grip reps up. Decided to skip the incline press and go straight to push ups. Dumbbell rows again today. really like the contraction, but it's really important to focus on the lat for every single rep, and not use some ego enhancing weight that will force you to use your biceps predominantly. But this is all just advice. GO AHEAD AND DO WHATEVER THE FUCK YOU WANNA DO.

P.s. regarding the funky feel in the elbow, was stretching it in some awkward position today, and something clicked, and it feels better already. Honestly, praise the Lord. 

reflection and evaluation

Time to evaluate training methods

Was supposed to do farmers today. weather looked iffy, tried to max out on squat. wasn't hungry enough, new training environment, different shoes, whatever. a fail is a fail. ain't nobody got time for excuses. Changing training routine ahead of schedule. Back to squatting more times a week, higher weights, less sets and reps. Think i've gotten too used to volume for it to help with my maximal strength. After two failed attempts, did >10 singles with 140, couldn't be bothered to count. Then did some ring dips, bench, pull ups. Not going to train tomorrow, elbow acting up. Shall kill myself on monday.

mo volume, mo gainz

Shoulder Press
65x8x5
65x1x9
Superset with:
Wide neutral grip pullups
bwx9x8

Behind neck press
40x2x12
Incline press
55x2x12
Arnold press
22.5x2x12
Above 6 sets superset with:
Wide, Normal, Narrow grip pull ups
8 reps per set

Rear delt lateral raise dropset
12.5x16, 10x16, 6x16
3 sets
Superset with:
Lat pulldowns
50x3x12

Delt rotations 
5kgx20
2 sets per direction(clockwise and anti-clockwise)
Superset with:
Stiff-arm Pulldowns
50x4x12

yayyyyy

Whats happening homos. You know who it is (lol. if you didn't think "chris jones" then you should shoot your left testicle for not watching one of the funniest BBCs on youtube). Shoulder press today felt quite good, just that elbow abit funky from all that volume. But I'll live. One thing i'd like to say is how doing pull ups or any pulling work intermitten with pressing/pushing work really increases your work capacity for any training session. Without even planning to, I hit a total of 120 pull ups. I believe this kind of superset (where you hit the antagonist muscle/muscle group) is what helps me keep relatively lean (cardio? ain't nobody got time for that). 

Regarding that delt rotation thing (calm your confused tits i'm getting to that shit), i wanted to try increasing time under tension for my delts without breaking too much of a sweat (cause i'm a lazy cunt), so i took some light dumbbells, held them straight out to the side, and drew circles with them. Gave me a pretty solid burn, so i'd recommend you try this shit as a burnout set after your shoulder workout. 

my back is more fried than your zinger patty

Snatch
60x5x2

Squat(smolov jr)
132.5x10x4
132.5x1x7
Superset with:
Pull ups(for spinal decompression. or smth)
bwx11x7

Snatch-grip Deads
100x3x10
Superset with:
Leg raises
3x12

Cable crunch(dat new variation)
68x8, 8, 10, 6
59x12
Superset with:
Reverse hypers
bwx5x16

Inclined Leg raise
3x8

tired as hell

Hai guise. You might notice (or not, I don't care) that i removed leg extensions and hamstring curls. I removed the former because I realise that my quads are already pretty okay, and get enough attention from all that squatting. I'll still do hamstring curls, but didn't have time today.

Bar felt really heavy today. And my left ankle (more of achilles tendon) is feeling pretty damn sore for reasons unknown. But did I become a lil' bish? Hellz to the no! Haha. Seriously though, attempting to rep out after 10 sets of that shit, fuuuuuu. Was tipping forward on 5th rep, thus left heel left floor for awhile and rep wasn't that deep. (see i dont just take videos to mire my own ass.)

 Deadlifts felt good, the snatch grip kills my fingers though. Have a new callous developing on my fourth fingers. Next session onwards, will be lowering weight for deads and switching to snatch grip deads on block (meaning i'm on the block. not the weight). Will gradually increase weight for that shit until I'm done with smolov jr for squat. Then will run 5 3 1 for squat and dead.

After watching swole manlet matt ogus' vid on ab exercises I decided to try this new variation:

THIS SHIT WORKS

I might have no abs, but I'd like to think my core is pretty okay from all that squatting without a belt, and boy does this shit hit my abs. Like a sledgehammer across the windscreen of your dad's car. Like hurricane sandy hit the East Coast (too soon? i'm sorry. I pray for the safety and wellbeing of all affected. I have family members there too okay so DON'T START FLAMIN'). Think it's got something to do with all that Time Under Tension science (or broscience). Do yourself a favour and TRY IT. 

FAGGOT is pronounced "feh-jot"

Bench
90x7x6
90x1x10
Narrow grip bench
70x2x10
Above sets superset with:
T bar rows
15x16, 30x12, 45x12, 60x10, 75x8, 75x8, 75x8, 60x10, 45x12, 30x16, 15x30

Incline bench
50x5x12
Superset with:
Neutral grip lat pulls
70x12, 77x12, 84x10, 77x9, 70x12

Push ups
Bwx3x12
Superset with:
Dumbbell rows
20x3x12

Machine flyes
50x3x12
Superset with:
Stiff-arm Pulldowns
45x12, 50x12, 55x12

do you smell that? the smell of failure? 

just kidding thats the smell of my egg farts

Quite disappointed, was gunning for 12 reps on last set of bench. Oh well, take life as it comes (in your face and runs down your chin). Felt bored with my usual pendlay rows and single arm seated cable rows on bench day, so i tried t bar rows instead. Felt okay, didnt really feel it in any particular part of back. Spoke to Sani, this veteran at the gym, he recommended dumbbell rows. I dont really like them(cause I'm a fool), but i gave them a try. Sani told me to twist the dumbbell as i went up, from hammer grip at the bottom, to supinated grip at hip. works pretty well. Think practice with the single side rows helped me isolate my lats much better, which is why the rows felt much more effective than before, even though the weight i used was purdy damn light. Felt like a loser after bench, so did more sets of incline.

P.s. according to fikril, faggot is pronounced feh-jot. Also, his favourite orgasm-laughter woman was at the gym today. no wonder he had this weird boner. that hetero bish.

Posed abit in toilet for the viewing pleasure of the urinals. Dem lucky urinals.

washboard abs. who needs 'em. if your bish wants to wash clothes...
BUY HER A WASHING MACHINE

plateau of peace

O. HAI. 

oh yeah. you lucky feh-jots are in for a homo treat today.

29/10/12 IM STILL HUNGRY

Log lifts

75 a side, 10x3

Log holds

75 a side, 2x10seconds x 2

                3x10seconds x 1

                4x10seconds x 1

knn so fat. clavicles so narrow. 

BACK IN THE GYM

Squat(smolov jr)

125x8x5, 125x1x10

Snatch grip Deads

90x3x12

Cable Crunch

65x3x20

if my gym had grass, MY ASS WOULD BE TOUCHIN IT (notsrs)

Had 250gm of beef and 3 eggs for breakfast at 10am, a coffee and 10 nuggets at 4pm, some bcaa during training, and finally dinner at 10pm. As always, felt fresh in the gym, most likely due to lack of carbs in system. Pretty satisfied with my last set of 10, if had spotter would have tried for 12, BUT I AIN'T BEIN A LIL' BISH AND COMPLAININ, NO SIR. Squat with jarron's oly lifting shoes today, nice and snug, STIFF sole, no homo. seriously doubt i could go any deeper than vid above. LONG LEGS, you see. Much less supplementary work than planned cause i started late. Aite thats all folks, gotta go clean up the mess i made when i cooked. Bench day tmr, in before all kinds of gains in dem chesticles.

28/10/12 Press & Arms

28/10/12
Shoulder Press	Hammer curls	Incline offset curls	Barbell curl	Behind neck press
62.5x7x6	22.5x10	10x16	22.5x16	22.5x20,14,12
62.5x1x10	Ovh Cable tri ex	single side cable tri ex	Tricep Ladder
Superset:	40x12	27.5x12	16,16,16
Wide Neutral Pull ups
	3 x superset	3 x superset	3 x superset

Funky convo pt. II
Bad angle. Dat butt jiggle on last rep. NO HOMO.

Bis. For the Bis. wait whut. 

Pretty good day. Getting all kinds of cramps in dem bis and tris now. Supersetting bicep and tricep work: ONE WAY TICKET TO GAINSVILLE. Usually use the bradford press as a finisher, but decided to try behind-the-neck presses today. Triceps were already fried from the tricep ladder, so the behind-the-neck presses hit my shoulders well. look at dat ass in the vid. AND DAT WOMAN'S WAIST. i don't want no damned 'lifeguard body' (to quote leroy colbert on the hodgetwins. aka mr feathers. aka......). Bulking seems to be going well though. 84kg today. Thanks to a whole pack of chocolate coated marks n spencers digestives, and a large bowl of ice cream ytd night.