lift log

Krueg said:

Glad to hear your sticking with it!

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of course - I am by favorite hobby

Lifting lounge - time for me to throw in a quick chest triceps day

weighted dips x 3 sets
bench - several sets

dirty 30's tricep work x 5 sets

dirty 30's
lay back on the bench - skull-crusher to forehead x 10
skull-crusher to chin x 10
triceps ext behind head x 10

zero rest between exercises


guaranteed to hit all three heads on the triceps - since these are my focus at the moment, I figured I'd share.

If you try it be prepared for the BUURRRNNN

25 kg weighted dips x 3 (failed fast after the dirty 30's)

did some side raises and front raises and some shrugs. annnnd outta there!

Purefilth said:

dirty 30's
lay back on the bench - skull-crusher to forehead x 10
skull-crusher to chin x 10
triceps ext behind head x 10

zero rest between exercises


guaranteed to hit all three heads on the triceps - since these are my focus at the moment, I figured I'd share.

If you try it be prepared for the BUURRRNNN

Click to expand...

Definitely stealing these sometime

ok frontsquats hurt


not the knees though, fukkin rip through the quads!

deadlifts, frontsquats, calves, leg ext (light for the pump)


and that was legday!


several sets of pullups - weighted 20kg normally 6 reps and hold te last one for a 10 second negative.

decompress on the spine DONE.

fvvvvck couldnt walk properly on the way out! but frontsquats seem to solve that knee pain problem

bradd80 said:

PF, I wanna see more hard numbers! haha

The knee pain, are you going too far down on your squats?

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Yessir! I shall bring my notebook to the gym again!

(pot calling the kettle black much lets see some numbers from you too badman )

I think It was bad form, best guess was knees went too far forward and was pushing from my toes with heavy weights - That sparked the problem.

so Ive not been squatting for about 6 weeks, and doing assisted work to strengthen tendons and keep the knees moving- doing frontsquats last week was ok, so I moved the weight up to about 45kg today.

Wouldnt reccomend frontsquats to people unless they have already developed some decent shoulders and arms on them - would put too much strain on untrained muscles.

Anyway I can frontsquat azz to grass literally all the way down with no pain except for the buuurrrnnnn


Anyway, I'm gonna keep it light and eventually hit some normal squats, maybe in a couple of weeks - depends on progress. Definitely happier now that I have the quads back in the mix for leg day.

quads huurt - good right? Knees are fine - bonus!

frontsquats are the way forwards!

Big strong back day


sorry Bradd forgot my notebook, but i remember a little.

2 sets 12 wide grip pullups.

2 set 8 wide grip seated row 98kg
2 set close seated row whole stack 119kg

pullups

70 kg set yates's row
90 kg set yates's row x 2

(pullups in between weighted 10KG)

Bent over row 2 sets 65Kg.

pullups


With a buddy, so threw in some benchpress

90kg x 6
100kg x 6
110kg x 4
130 kg x 2 (gaiinnzzz could only do one before!!)

bicep curls
16kg, 12kg, 16kg, 12kg, 20kg - very little rest between sets


outta there pumpeddd! went to see a plate for a protein shake and a massage

Good work Pure, glad to hear the knees are feeling good.

bradd80 said:

very nice.. just don't kill yourself on the squats.. good to see the weighted pullups and 2o kg/45 lb bicep curls

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Seriously - theres no need for the lat pulldown machine now, I have the shoulder and back strenght caught up. I may still use it for dropset>>failure, but I can do sets of wide grip pullups with 20kg on my belt- so thats about 115kg. Not bad right? Definitely since the start of my log I only pulled 40kg.

My previous workouts arent even a warmup now!:crackup:

Fvcked off rest day for a burn on the shoulders and triceps.

shoulder press, dips, dropset dirty 30's - me likey
single arm rows and tri ext behind head

good ole buuurrnnn

TheStig said:

I'm no expert, but a powerlifting type stance is much more comfortable to me also.

You can sift through allllllll of these videos on squatting depending on what you wanna know http://www.youtube.com/user/strengthcamp/videos?query=squat
might be time consuming but it's worth it, these aren't short videos, so make sure you have a little time, maybe a half hr or so at a time

but here are a couple that I especially like:

http://www.youtube.com/watch?v=VEgm7WJBURQ

http://www.youtube.com/watch?v=umc0-i7EKrk

And I haven't actually watched this one, but the title seems like it will answer your exact problem:

http://www.youtube.com/watch?v=75-awvwitdg

Knock yourself out

Edit: watched that last one and damn it's good

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Wow, that last video was amazing! Thank you for linking, I will follow this dude!

yyyy1313 said:

Wow, that last video was amazing! Thank you for linking, I will follow this dude!

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I thought so too.

right, im going to have a week off, working away, so will be pushup city in that time. May squeeze in a legday tomorrow - depends if I have time.

May be a good Idea for a rest anyway - left rhomboid/lat = grieving me a little.

Theres always something -_-

NB these are not excuses - I still workout, just avoid the affected areas. Thats why I still get results

/Moral Highground:crackup:

Right mufukas!
I did nothing on my week off fitnesswise with the exception of a 1/2 mile run to the local pub to get there before the kitchen closed!
I Had a couple of beers each night too, but they were well deserved after working bloody hard all day!

Confessions over - now for the proud moments!

Got home from london yesterday - went straight to the gym, hit back and biceps in a beastmode run - sorry no figures.

Today - up, porridge, coffee then CHESTDAY


Dips to failure 3 sets bodyweight. Sorry didnt count the reps, just focused on pushing like a mufuka!

Upstairs to incline DB press

5 setsof 10 - 8 x 22.5kg

Yeah boy bloods flowing now!
Feeling pumped right, and my buddy appears also on chest!

Bench spotter in place we go in for the lifts.

70kg x 8 warmup

90kg x 5 warmup

seeing as last chest day i had gains and pushed out 2 x 130kg, I figured 135 kg was right there, I can lift that I thought.

Pushed like a beast, and at the end of rep 1 of a new max, the monster took over, and I heard myself shout - "1 more!!!".

Yup, new bench max and I hit 2 reps of it!

Obviously neversatisfied purefilth has to go and make another call - 140kg.

well I just did 2 x 135kg right, so 140 should be there.

got it.

once again I shouted "one more"
sadly I didnt make the second rep.
But there you have it boys - New max Benchpress for PureFilth the animal!

140Kg / 308Lb

obviously not done I went on to dropset to failure off the bench. finished with 12 reps at 60Kg.

then skullcrushers and behind head tri ext's at 20Kg

2 x supersets of 10 reps each excercise

down to fly

14.7 each side 1 set 10

12.5 each side 3 sets 10

And outta there!

Nice double dip on the bench PR's! Looks like a week off + beer = gains!

Krueg said:

Nice double dip on the bench PR's! Looks like a week off + beer = gains!

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True dat, just topped deadlift max too.

12 x60 warmup
8 x 110 warmup

3 x 140 GAINZZZ

1 x 160 ***NEW PR

0 x 170 (had to try)
0 x 165 (had to try)


4 x 140
8 x 110
6 x 110

badazzzz

wide pullups x 12

some calves
88kg x 20
106kg to failure x3

seated calves
40kg - fail x 3
50 kg - fail x 2



so, this weeks records are a new bench record of 140KG or 308LB
And a new Deadlift record of 160KG or 352Lb

Kinda FEEL LIKE THIS right now!!!

And now Im walkin like this

Shiiiit dude, the day I hit 315 on bench will be a glorious one, and you're already almost there haha. Good work man.

Yesterday was a well deserved and well needed rest day. Body screaming at me for hitting those figures!

Oh well, todays focus will be the shoulders since the back and legs are hurting and the chest could well deserve an extra days rest too. :yes:

Went at them like an animal.

OH press
20 x12
30 x 12
40 x 12
40 x 12
40 x 12

standing row
30 x 12
30 x 12
30 x 12
35 x 12
35 x 12

Side raises

3 sets 12

front raises

2 sets 12 each hand

delt fly - 3 sets
single arm delt fly
3 sets each arm

rope pull 3 sets

diamond pushups x 12

pullups x 12

offset pullups x 6 each side

boom, outta there
Shoulders lookin' Swole!

Swole on brother! Good work.

Krueg said:

Swole on brother! Good work.

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The price of SWOLE is unable to do any upper body the next day
So I went and slotted some leg day in.

20 kg frontsquats = warmup, seemed ok, so went for normal squats.

50 kg x 12 x 3 sets

only light and short. I really wanted to throw some weight on there and pound them out, but having been unable to squat for 3 months has learnt me good, and I stuck with that.

25 kg each hand shoulder shrugs.

Stepped off and did some lunges, 35kg
then some ab work.

sweating like a beast - forgot how much squats get you warm!

ok, Currently going in for a dirty bulk. I am 6'4" Weighing in at a smidgeon over 200LB(91.3Kg) as of yesterday.
13.2% body fat - (Ideal is apparantly 12.8 - 23.3 for me so thats pretty awesome )

Watch this space as PureBeast eats like a monster and lifts like an elevator.

chest day
1 set dips
Incline
70x12
84 x 12
91 x 8

bench
90 x 4
100 x 2
70 x 12
100 x 2
60 to failure

DB incline

3 sets 12 x 22.5

dirty 30's
1 set 25kg
2 sets 20kg

cable Fly
14.7 each side x 12

17.5 each side x 12 (3 sets)

some tricep (rope) pulldowns
3 or 4 sets cant remember
a little abwork


will do the 50 hold
40 hold
30 hold
20 hold
push to failure
pressup set in a bit too.

Back Day

wide grip pullups x 12
20kg wide grip pullups x 6
20 kg wide grip pullups x 6

seated row wide grip
70kg x 12 x 2 sets

91 kg x 12 x 3 sets

Bent over row
75kg x 12 x 3sets
80 kg x 12 x 2 sets

Lat pull downs

3 sets behind head, 2 sets down front to chest


DB row aaand
Bicep curls to finish up