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.

FLIPPIN BACON

Tire Flip

7x7, <2min rest between sets

Cluster set x11

Singles with 30kg sandbag & 20kg battling rope stuffed in tire x 3

Triples x 3

Farmers

75kg x 20m

Practiced lift-off with 100kg(moved 10m), 108kg(moved 5m)

BACK IN THE GYM 

Superset 1(x3)

Snatch 40x5

Press 60x6

Underhand Pull ups x8

Superset 2(x3)

Incline Press 50x12

Pendlay rows 40x12

Focused on initiating flipping movement with hips. DEM HIP THRUSTS. Not quite there yet, still too quad dominant, but gettin dere. No idea why the hell i did what i did in the gym, press day tmr. Was itching to overhead press abit i guess. No video today. SORRY ALL U MIRIN' HOMOS (i kid). 

ABS? AIN'T NOBODY GOT TIME FOR THAT

23/10/12 Press Video

last set of 60x7x7, was shooting for 12. all kinds of fail.

25/10/12 Bench

25/10/2012
Bench	Narrow Grip Bench	Push ups 3 sets	Machine Flyes
80x6x7	70x2x12	Superset:	(50x3x16)
80x1x16	Incline Press	Widegrip seated rows	Superset:
Superset:	62x12, 62x8, 60x9	82x(16, 16, 20)	Stiff-arm Pulldowns
Pendlay Rows	Superset:		(40, 45, 50)x16
60x7x10	Single side Rows

some pretty funky conversation in background

Realised from video my bench is MOTHER lopsided. Gonna have to work on that shit. Considering adding floor presses to my swole list of supplementary work for bench. So post-bench work might be 2 sets narrow, 2 sets incline, 2 sets floor press, and 2 sets push ups. We shall see. 

Ate half a chicken for breakfast today, had some coffee at 4pm, trained at 7pm, and had a huge post-workout meal. 

DOWN IN 12 MINS, FURIOUSPETE HERE I COME BRAH

Pretty interesting experience with carb back loading. Had this meal around 9.30. Now (11.20pm) i feel hungry, no joke. Will have one more meal before bed. Shall upload on condition tomorrow. IN BEFORE SHREDDED CUNT. Just trolling. Aite rest day tomorrow, looking forward to saturday though. FUN IN THE SUN.

24/10/2012 Log & Thoughts

24/10/2012
1)Snatch	3)Squat(Smolov jr)	5)Snatch Grip Dead	7)Leg ext	9)Cable Crunch
Up to 60x5	120x7x6	82.5x(12, 16)	(55,60,64)x12	80x8
	120x1x12		Superset with:	70x12
2)Clean		6)Ham curls	Reverse Hypers	60x20
Up to 80x5	4)Front Squat	(45,50,55)x12	bw x (16, 18, 20)
	62.5x2x12	Superset with:
		Leg Raise	8)Ab Wheel
		bw x (12, 14, 16)	Bw x 3 x 16

Pretty happy with my 120x12. Focused on squatting as deep as possible for all reps today. feelsgoodman.jpeg. Did abit more for ma non-existent ABS today, cause i'm going to sentosa on sunday trolol.

Gonna start my diet after sunday though. My see food diet. My weight has been stagnant for the past 2 months despite eating what i thought was more, and training my butt off most of my training sessions. 82kg now, aiming to hit 90. This is partially due to my decision to join some friends to participate in next year's HTNS Strongman Challenge. Don't wanna look like a skinny mofo over dere, wit all dem big bois, nomsayin. Might stick to what i'm currently doing though, that is, no/low carbs before a training session, feast like a beast after. Been working pretty well so far.

Anyway, today was a pretty interesting day. Had a stomach ache before i trained, think it was gastric? Who knows. So bad that i almost wanted to go home instead. That shit went away once i started squatting, which once again proves that squats are one of mother nature's cures for almost anything and everything.

Just thought i'd share one of the songs i listen to while training. good chit. Bench day tmr. awwyeah.

DELT DESTRUCTION

23/10/2012
1)Shoulder Press	2)Arnold Press	5)Lat raise drop set
60x6x7	22.5x2x12	10x16, 7.5x16, 5x20
60x1x11		3 sets
Superset:	3)Dip bwx2x12
Wide Neutral Pull ups		6)Cable lat raise
	4)Incline press	lightweightx3x16
	52.5x2x12
		Above 6 sets superset w:
	Above 6 sets superset w:	Lat Pulldowns
	All kinds of Pull ups

Was shooting for 12 reps on my last set of presses. Today is a sad day. Oh wellz.....

why so sexy 

Lower back improving thanks inclusion of lower back shit

Goal: Christmas Tree by Christmas. dun goofd.
Also, wtf so imbalanced. 

yayyyyyyy

Legs tomorrow instead of rest, since friday is a public holiday and i can't train, gonna shift sessions forward this week. Glutes and hams still feelin all ERECT from yesterday's shit. What a feeling.

22/10/2012

22/10/2012(This could be the start of something beeyootifool)
1)Snatch	3)Squat(Smolov jr)	5)SnatchGrip Dead	7)Leg ext (50,55,60)x12
Up to 60x5	115x6x7	80x2x12	Superset with:
	115x1x12		Reverse Hypers x 16
2)Cleans		6)Hammie curls 40x12	3 sets
Up to 80x5	4)Front Squat	Superset with:
	60x2x12	Leg Raise x 12	8)Ab Wheel
		3 sets	3 sets

PIG TROTTER

Official Training Prog/Split

God spoke to me last night, just before i fell asleep. He gave me the breakdown of what i should do for every session. Not even trolling. DIVINE INSTRUCTION guys. has to be good. Here it is:

Squat days (Mondays & Thursdays)
-Snatch+Cleans for warm up
-Squat (following Smolov jr prog)
-Front Squat 2 sets
-Deadlift 2 sets
-Hamstring curl + Leg Raise superset x 3
-Leg Ex + Reverse Hyper x 3
-Ab wheel 3 set

Bench days
-Face Pulls + Push Ups for warm up
-Bench (following Smolov jr prog) with Pendlay rows
-Narrow grip bench 2 sets
-Incline Bench 2 sets
-Push Ups 2 sets
-Above 6 sets intermittent with single side cable rows
-Flyes/Standing plate press

Shoulder Press days
-Face Pulls + Push ups for warm up
-Shoulder press (following Smolov jr) with Pull ups
-Incline press 2 sets
-Dips 2 sets
-Above 4 sets intermittent with pull ups
-(choose 1) Lat raise dropset OR Rear delt drop set
-(choose 1) Cable rear delt raise OR karwoski rows
-Above 2 exercises intermittent with lat pulldowns
-Bradford press + Stiff arm pulldown AMAP

Arm days (sundays)
-Whatever pressing exercise happens to fall on that day
-Hammer curls + Overhead cable tricep ex 3 sets
-Incline curls + Cable tricep ex 3 sets
-Barbell curls + tricep ladder 3 sets

Sexciting Shit.

New training program & split

Tried some strongman shit at AC courtesy of Jarron. Me gusta. If possible, gonna do that once a week.
Therefore;
Monday - Squat
Tuesday - Press day
Wednesday - Rest
Thursday - Squat
Friday - Press day
Saturday - FUN IN THE SUN(a.k.a. strongman stuff)
Sunday - Press day + arms (CURLS FOR THE GURLS, NOMSAYIN)

Monday/Thursday
Haven't decided what program to follow for squatting. Most probably going to do Smolov jr. Was contemplating Poliquin's AGVT, since it got me some gains for upper body lifts, but its a short program (PR weight on 6th session) and I wanted something slightly longer term. Was looking at 5 3 1, BUT DAT NIGGA JUST AIN'T GOT ENOUGH VOLUME. The last time i did 5 3 1 boring but big for squat, i got bigger, but not so much stronger. Also, I don't want to lose the psychological edge i got from smolov, squatting heavy (for me) weights frequently. Warm up will consist of some light cleans and snatches, and supplementary exercises on these days will consist of some core work (ab wheel, leg raises, cable crunches, reverse hypers).

Tues/Fri/Sun
Press days. These sessions will alternate between bench days and shoulder press days. Since my goal is to hit a certain weight for 10 sets of 3 reps, I'll be doing Smolov jr for both of them. On tuesdays and fridays the supplementary exercises will correspond to the lift trained, i.e. chest on bench days, shoulders on press days. As before, no dedicated back day or exercise, just ALL KINDS OF ROWS AND PULL UPS in between sets of pressing exercises. I like the vertical push pull/ horizontal push pull system, so i'll most probably do pendlay rows and single side cable rows on bench days, and pull ups and lat pulldowns on shoulder press days. Standard warm up, DEM FACE PULLS N PUSH UPS.  Sunday is my ARMS DAY, so since i'll be pressing quite frequently, no isolated tricep work till sunday.

jan till now. IN PEEKCHAHS.

24/1/2012

28/2/2012
FAGGOT BUILD

28/5/2012
meh

29/6/2012
post sports camp
THUS THE TAN

6/7/2012

11/9/2012

11/9/2012

11/9/2012
DAT HANSUM MUG

21/9/2012
DAT DOUBLE CHIN

29/9/2012
DAT WOMAN'S WAIST

1/10/2012
DAT EDWARD CULLEN

2/10/2012
can you see the smiley face

13/10/2012
camWHORE
(trying to get delts)

17/10/2012
want dem rear delts

17/10/2012

17/10/2012
think deproved. fuark.
STILL BETTER LAT-WAIST RATIO THAN YO MAMA

17/10/2012
~so far away, we wait for the day...~

17/10/2012
QUADS FOR THE BROADS

SMOLOV TRAINING LOG (with upper body nonsense)

While doing smolov for squat, i played around with different programs for upper body pressing, namely Poliquin's AGVT as well as smolov jr. Both seem to have pretty sufficient volume, which i lurvveeee. I usually do face pulls in between sets of squats to warm up ma shoulders for pressing shit. I don't have any dedicated back exercise, as i like to do a pulling exercise for every set of presses, and as they say,  IF IT AIN'T BROKE DON'T FIX IT. My next goal is to hit 75 for 10 sets of 3 reps for military press, and 107.5 for 10 sets of 3 reps for bench. Weird goal, i know, but I CAN DO WHATEVER THE FK I WANNA DO. I don't use a belt for any of ma lifts, too poor to get, but i had to borrow a belt for my shoulder presses on 17/10, cause my lower back was fried as KFC. 

06/09/12
Snatch	Clean	Squat(Smolov)	Bench
40x3	70x3	100x4x9	60x6
50x3	75x3		65x6
60x3	80x3		70x6
	85x3		75x6
	90x3		80x6
			85x4
			90x4
			95x4
			100x4
			102.5x5x2
karwoski rows and pull ups intermitten

07/09/12
Snatch	Squat(Smolov)	Shoulder press	Rear Delt Raise	Lateral Raise
40x3	110x4x7	50x10	10x6x12	Supersetx3:
50x8x3	110x10	50x8	Alternate with:	20x5
		50x9	Stiff-arm Pulldowns	20x2.5
		50x8	40x6x12	20.1.25
		50x7		Alternate with:
		50x8		Barbell Curl
		50x9		Bar 3x 20
		50x8
		50x8
		50x8

08/09/12
Snatch	Squat(Smolov)	Incline Press	Tricep Cable Ex
40x3	120x6x5	65x10x5	40x4x12
45x3	120x6	Alternate with:	Alternate with:
50x3		Pendlay Rows	Standing Cable Row
55x3		72.5x10x5	4x12x90
60x3

10/09/12
Squat(Smolov)	Bench
127.5x9x3	85x10x5
127.5x1x5
Pull ups between all sets.

11/09/12
Squat(Smolov)	Shoulder Press	Karwoski Rows	Barbell bicep curls
112.5x3x9	57.5x12x5	40x12
112.5x1x12	Alternate With:	50x10
Alternate With:	Pull Ups	60x10
Face Pulls		70x8
		80x8
		60x12
		52.5x16
		47.5x16
		45x16
		Alternate with:
		Dips & seated tricep ex

13/9/2012
Snatch	Squat(Smolov)	Incline Press	Lat pulldowns
40x5	120x4x7	69x8x4	47.5x20
50x5	120x8	69x2x6
55x4		56x10
60x3		Superset with:
		Pendlay Row
		77.5x8x4
		77.5x2x6

15/9/2012
Snatch	Squat(Smolov)	Bench	Incline Bicep Curls
40x3	125x6x5	90x9x4	Superset with:
50x3	125x1x6	90x1x5	Cable tricep ex
57.5x3	Intermittent:	Intermittent:	3 sets
62.5x3	Face-Pulls	Pull ups

16/9/12
Squat(Smolov)	Shoulder Press	Cable lat raise
132.5x9x3	60x9x4	Superset with:
132.5x1x5	60x1x8	OH tricep ex
Intermittent:	Intermittent:	2 sets
Face-Pulls	Pull ups

18/9/12
Squat(Smolov)	Incline Press
120x4x10	75x10x3
	Superset with:
	Barbell rows
	100x10x4

21/9/12
Squat(Smolov)	Bench	Dips
125x4x7	97.5x9x3	1x20
125x1x10	97.5x1x5
Intermittent:	Intermittent:
Face-Pulls	One arm Cable Row
	5 sets
	Incline dumbbell curls
	4 sets
	Hammer curls
	2 sets

23/9/12
Squat(Smolov)	Shoulder Press	Lateral Raises
130x6x5	65x10x3	6 sets
130x1x6	65x1x7	to failure
Intermittent:	Intermittent:
Face Pulls	Pull Ups

24/9/12
Squat(Smolov)	Incline Press	Dips and Push ups
140x10x3	70x10x5	Superset with:
Intermittent:	Superset with:	Barbell curl
Face-Pulls	Pendlay Row	4 sets. TO FAILURE
Pull Ups	77.5x10x5

26/9/12
Squat	Bench	Underhand Lat Pull
Warm up	90x9x5	Superset:
140x1	90x1x6	Push ups
142.5x1	Intermittent:	4 sets
145x1	Cleans
147.5x1	85x3
150x1	82.5x3
152.5x1	80x3
155x1	77.5x3
Intermittent:	75x3
Face Pulls	72.5x4x3
Pull Ups	72.5x1x5

27/9/12
Squat	Shoulder Press	Cable lat raise
Warm up	60x9x5
130x2	60x1x8
135x2	Intermitten:
140x2	Pull ups
Repeat cyclex3

29/9/12
Squat(smolov)	Incline Press	Barbell Curls
100x3	75x9x4	Superset:
115x4	75x1x8	Dips
130x3x4	Intermittent:	4 sets
130x1x5	Pendlay Row
	56x8
	61x8
	66x8
	71x8
	76x8
	81x8
	61x8
	66x8
	71x8
	56x20

30/9/2012
Squat(Smolov)	Bench	Push up	2plate stand press
92.5x3	97.5x10x4	Superset with:	3x12
107.5x3	Intermittent:	Incline curl
122.5x4	Single side row	3 sets
137.5x3	5 sets
130x2x5	Lat pulldowns
Intermittent:	5 sets
Pull Ups
Face-Pulls

02/10/12
Squat(Smolov)	Shoulder Press	Rear Delt Raise
100x5	65x9x4	Dropset x 3
110x5	65x6	Intermitten:
125x6x5	Intermitten:	Stiff arm Pulldown
Intermitten:	Pull Ups
Face Pulls

03/10/12
Squat(Smolov)	Incline Press	Hammer Curls
95x4	81x9x3	Drop set x 3
110x4	81x1x5
125x4	Superset with:
140x3	Pendlay rows
140x2x4	60x10x8
Superset:
Pull Ups

05/10/12
Squat(Smolov)	Bench	Push ups
100x3	103.5x9x3	Superset:
115x3	103.5x5	Cable flyes
130x3x4	Superset with:	3 sets
137.5x3x3	single side cable
145x4	Row 5 sets
Intermittent:	Neutral close grip
Face Pulls	lat pull 5 sets
Pull Ups

06/10/12
Squat(Smolov)	Shoulder Press	Lat raise drop set
100x3	70x9x3	3 sets
115x3	70x6
130x3	(3 strict 3 push)	Rear delt raise
137.5x4x5	Intermittent:	3 sets
Intermittent:	Pull ups
Face-Pulls

07/10/12
Squat(smolov)	Hammer curls	Incline Curls x 3
92.5x3	Superset with:	Superset with:
107.5x3	Close grip Bench	Dips x 3
122.5x3	Increasing weight x 3
137.5x5x5

08/10/12
Snatch	Incline Press	Hanging Leg Raise	Ab Wheel
Warm up	60x5x10	3 sets	3 sets
60x3x3	Superset with:
	Karwoski Rows
	60x6x8
	Push ups:
	3 prior 3 after

10/10/12
Squat(smolov)	Shoulder Press	Cable Raises
92.5x3	60x5x6	Superset with:
107.5x3	60x1x9	OH tricep ex
122.5x3	Intermitten:	Superset with:
145x3	Pull Ups	Barbell Curls
145x4		3 sets
Intermitten:
Face Pulls
(new grip)

11/10/12
Bench	Squat(Smolov)	Push ups	Machine Flyes
87.5x5x6	100x3	Superset with:	superset with:
87.5x1x10	115x3	single side cable	Lat pulldowns
Superset:	130x3	Row 5 sets	3 sets
Face-Pulls	145x4x3
	Intermittent:
	Pull ups

13/10/12
Squat(Smolov)	Shoulder Press	Pull Up Circuit
107.5x3	62.5x7x5	5 wide, rest 10 sec
122.5x4	62.5x1x8	5 norm, rest 10 sec
137.5x4x5		5 neutral, rest 10 sec
137.5x1x6		5 underhand
		X 4 set
		Intermittent:
		Lateral Raise Dropset
		10x16, rest 10 sec
		7.5x16, rest 10 sec
		5 x 20
		X 3 set

14/10/12
Bench	Push Ups	Standing plate press
(WTF NO SQUAT)	Superset with:	Superset with:
95x8x5	Lat pulldowns	Underhand Grip
60x1x25	5 sets	3 sets
Superset:
Smith Pendlays

15/10/12
Squat(smolov)	Shoulder Press	Rear Delt Raise
107.5x3	65x7x4	Dropset
122.5x3	65x1x8	Superset with:
145x3x3	Superset with:	Stiff arm Pulldown
145x1x5	Wide neutral pulls	3 sets

16/10/12
Light squats	Bench	Push ups	Machine Flyes
w pause @ bottom	100x8x4	Superset with:	superset with:
(Prac for squat toilet	Superset with:	single side cable	Lat pulldowns
usage)	Pendlay Rows	3 sets	3 sets

17/10/12
Squat	Shoulder Press	Bradford press
115x3	70x7x4	Superset with:
137.5x4x5	70x1x5	Narrow Neutral Lat
145x4x4	Superset with:	Pulls
(FKYEAH)	Wide neutral pulls	1 set TO FAILURE
Intermittent:	*had to use belt
Face Pulls & Pull
ups to fill rest time

18/10/12
Bench	Barbell curls	Push ups
105x11x3	FOR THE GURLS	1 set AMAP
(failed on last rep of	1 set AMAP
8th set)
Intermittent:
Seated Cable Rows

19/10/12(LAST DAY OF SMOLOV BIATCHES)
Squat(Smolov)	Reeeves Deadlift	(Following paired
115x1x4	60x6x6	sexercises all done
130x5x5		in superset x 3)
Intermittent:
Sternum Pull Ups		Dips & Hammer Curls
Face Pulls
		Overhead Cable Tricep Ex & Wide Grip Seated Cable Row
		Single Side cable Tricep Ex & Incline Dumbbell Curls
		Tricep Ladder & Preacher Curl Machine

20/10/12
CLEANZ	Strongman Medley x 3
60x3, 70x3, 80x3	275kg Tyre Flip x 6
90x3, 60x3, 65x3	75kg Farmers Walk x 30m
70x3, 75x3, 80x3	100kg Sled Drag x 40m
85x3, 90x3, 60x3
65x3, 70x3, 75x3,
80x3, 85x3, 90x3