Everybody wants to be a bodybuilder..

[sosso]

29/07

Squats
10 x bar
3 x 60
3 x 80
3 x 100
3 x 120
3 x 140
3 x 150

Reverse lunges
3 x 10 holding 25 lb plates

GHR
3 x 12

Abs..

[sosso]

01/08

M.E Upper

My mate has started coming to the gym with me, so JP will be happy that I have a spotter now.

Bench
5 x 40 kg
5 x 60 kg
3 x 80 kg
3 x 90 kg
2 x 100 kg
3 x 100 kg (sling shot)
3 x 110 kg (sling shot)

DB bench (palms in)
15 x 30 kg
10 x 30 kg
10 x 30 kg

DB Rows
12 x 95 lbs
12 x 95 lbs
10 x 95 lbs
10 x 95 lbs
Supersetted with:
Seated DB "power cleans"
4 x 10 x 12.5 kg

Overhead shrugs
4 x 15 x 60 kg

DB Curls (palms up)
4 x 10 x 15 kg

[quote="sosso"]My mate has started coming to the gym with me, so JP will be happy that I have a spotter now.

[quote="Frostfire"][quote="sosso"]My mate has started coming to the gym with me, so JP will be happy that I have a spotter now.

[sosso]

05/08

DB bench
10 x 22.5 kg
13 x 32.5 kg
11 x 32.5 kg
10 x 32.5 kg

Pull-ups
4 x 12
Supersetted with
Face pulls
4 x 12 x 75 kg

OH press
4 x 10 x 52.5 kg

Barbell shrugs
3 x 10 x 120 kg

DB curls - palms up
3 x 10 x 17.5 kg

[vegan hal]

nice job all around & on the 4x12 pull-ups.

I'm going to try some of those BB Russian twists. looked it up. it'll be a good variation on some twists I do for warmup

and what is the "sling Shot" variant on Bench?

[sosso]

Thanks Hal.

Here's a video of the Sling Shot in use

[youtube]http://www.youtube.com/watch?v=DXTNYAm-A1w[/youtube]

[sosso]

06/08

Feeling tired today and have an annoying cough.. not 100%.

Deadlift
3 x 60
3 x 100
3 x 120
2 x 140
2 x 160
2 x 170
2 x 180

GHR
3 x 12

Was going to leave it there, but felt like squatting.

Squats
3 x 60
3 x 90
3 x 100
1 x 130
1 x 140
1 x 150

Tried a few different techniques. Really trying to keep my back tight and upright and use my hips and glutes more.

[sosso]

08/08

Bench
5 x 40
3 x 60
3 x 80
3 x 90
2 x 100
3 x 110 (sling shot)
3 x 110 (sling shot)

DB bench - palms in
15 x 30 kg
12 x 30 kg

DB rows
4 x 12 x 95 lbs
Supersetted with
DB "power cleans"
4 x 12 x 12.5 kg

Shrugs
3 x 10 x 100 kg

DB curls
4 x 12 x 15 kg

[vegan hal]

that's interesting. so in the video, they have the slingshot to help during "take-off" and then the chains to make the top end a bit more difficult. hard-core. I've still been meaning to get some chains.

nice deadlifting!

[sosso]

[quote="vegan hal"]that's interesting. so in the video, they have the slingshot to help during "take-off" and then the chains to make the top end a bit more difficult. hard-core. I've still been meaning to get some chains.

nice deadlifting!

[sosso]

11/08

DB Bench
10 x 22.5 kg
14 x 32.5 kg
12 x 32.5 kg
10 x 32.5 kg

Pull-ups
4 x 12

Face pulls
4 x 12 x 60 kg

OH Press
4 x 10 x 50 kg

Shrugs
3 x 10 x 130 kg

DB Curls
4 x 10 17.5 kg

[sosso]

13/08

Squats
3 x 60
3 x 80
3 x 100
3 x 120
3 x 140
2 x 160

Ok so wide stance squats that are barely to parallel can get fucked. These were ass to grass and I think that's how I'll go from now on.

GHR
3 x 12

Box jumps
6 x 3

I used a machine, which I guess is used when training for the scrum in rugby. I've been googling and trying to find out what it's called but I can't find anything.. I've never seen one in any other gym. It's plate-loaded and you lean forward with your shoulders against pads, hold onto the handles, then put one foot into a pedal and push back. If you can imagine what a rugby player looks like when driving forward in a scrum.. that's what it's like.

10 x 30 kg each leg
10 x 40 kg each leg
10 x 60 kg each leg
10 x 80 kg each leg
10 x 100 kg each leg

[sosso]

15/08

Bench
8 x 40
3 x 60
3 x 80
3 x 90
2 x 100
3 x 110 (sling shot)

Stopped there. Had no one to spot me..

Dumbbell bench
17 x 30 kg
15 x 30 kg

Machine rows - one arm at a time
4 x 8 x 60 kg plus whatever the machine weighs

Dumbbell "power cleans"
4 x 12 x 10 kg

Bit lighter, but better technique

Shrugs
4 x 15 x 100 kg

Dumbbell curls
4 x 10 x 17.5 kg

[sosso]

16/08

Box jumps
8 x 2 just above waist height

Reverse Lunges - front foot elevated
3 x 10 body weight

GHR
3 x 12

Might start adding weight or using bands with these.

Barbell Russian twists
3 x 12 with 22.5 kg on the bar