lift log

[Purefilth]

Trying to cut so its all about long sets and light weights so nothing really exciting to report.

Notable points are managing to pull in 3 sets of 20 pullups!!

and OH press
55 x 10
65 x 5
70 x 2.5(new top push)

those oh press figures are huuge for me! I have absolutely no idea where i pulled them out of! Probably because they were the only big lift today and I normally do them last, so ordinarily i'd be running on fumes...

still.
Thats me for the day.

 

[TheStig]

and OH press
55 x 10
65 x 5
70 x 2.5(new top push)

those oh press figures are huuge for me! I have absolutely no idea where i pulled them out of! Probably because they were the only big lift today and I normally do them last, so ordinarily i'd be running on fumes...

still.
Thats me for the day.

Man that's exactly what happened with me last week on the incline bench, I ended up doing it first thing and did awesome, unlike other times when it's in the middle-end of the workout. 70kgs would what..150ish lbs? That's a good weight to be pressing man.

Also, 1 set of 20 pullups is pretty good, but 3 sets is pretty impressive.

Sounds like your cut will be fine as far as the gym aspect of it.

 

[Purefilth]

Man that's exactly what happened with me last week on the incline bench, I ended up doing it first thing and did awesome, unlike other times when it's in the middle-end of the workout. 70kgs would what..150ish lbs? That's a good weight to be pressing man.

Also, 1 set of 20 pullups is pretty good, but 3 sets is pretty impressive.

Sounds like your cut will be fine as far as the gym aspect of it.

yeah 70kg is 154lb
Gym part is the easy part.

I'm not cutting out any foods, just trying to eat a bit less - we shall see what happens. Chances are that ill get bored and start getting heavy in a couple of weeks

 

[Purefilth]

legs today
2 x 12 x 50kg frontsquats
3 x 12 x 50kg squats

calves (seated)
30 x 40 kg
25 x 40 kg
then - failure

20 pullups and outta there

That all took me 20 minutes.

Girl at the front desk was like WHAAAA? and checked out my legs to make sure they werent super skinny. (Filth man got shape and quadlines - trumps having supersize and no shape in my book) Still. Aterior delts and pecks and abs are hurting like bastards after yesterdays session of pushup routines, OH press and ab rollouts.

Love that hurt the next day - so mucvh!

 

[Fuglydude]

Filth,

When I was trying to stay lean, and even now, I find supersetting antagonizing movements are a great way to jam in a large amount of volume into a small amount of time. For example, I'd do shoulder press and pull ups back to back alternating them. I found this kept both muscle groups fresh. The intensity level and cardiovascular conditioning benefits also helped me to stay lean.

I'd do often alternate weighted pull ups w/ squats as you did the other day, but do them right after each other. I found weighted pull ups really helped to decompress my spine, which made squatting easier! I was squatting a bit heavier, but nothing more than 150-160 kg for 3-5 reps, and then pull ups w/ 40-45 kg around my waist. Would do about 4 rotations and then some supersetted accessory work and call it a day! Its a great, high intensity routine... short, sweet and brutal.

You're pretty lean as it is, so why are you trying to cut more??

 

[Purefilth]

Cheers fugly ill have a go at that.

I know I'm lean, just want to turn the 6 pack to an 8 pack for the last bit of the summer. I'm just trying to show off to all those pvssies who don't even lift!

 

[TheStig]

Filth,

When I was trying to stay lean, and even now, I find supersetting antagonizing movements are a great way to jam in a large amount of volume into a small amount of time.

Totally agree

You're pretty lean as it is, so why are you trying to cut more?

I too was wondering this...but hey if you wanna get that 8 pack going before summer's end, go for it! Keep in mind though the shape of people's abs are genetic, some people wouldn't even have an 8 pack in the low single digits of bf%.

Though I do think since you already are pretty lean, you would most definitely benefit from a nice clean bulk over the coming fall and winter months. Not only could you get that 8 pack next summer, but you'd be fvckin JACKED too!

 

[Purefilth]

Well back in to the grind again.

OH press was pretty good, but the best thing to report is my ability to pull 3 reps of one-handed pullup on my right arm

not on left cos of the elbow - but man do I feel like the ultimate badazz mufukka right now!!

 

[TheStig]

Damn dude 1 arm pullups...nice! I tried this the other day and failed miserably

 

[Krueg]

Nice!

 

[Purefilth]

legs again - back up to squatting sets on 100kg (220lb) feeling a lot stronger and much better balanced now. Im going to stick to slow progress for that reason.

50 x 12
50 x 12
50 x 8
80 x 8
80 x 8
100 x 3
100 x 3
100 x 3
60 x 8
60 x 8

Did a few snatch and cleans with just the bar - these done quick give a nice lil pump and get you out of breath - Its pretty much cardio

Did the pullups obviously - I'm doing a couple sets of these pretty much every day

Went and did some lower back ext - 140kg , sets of 12 - failure (lower back around the azz is a weak point on my squat)

then weighted pullups 2 sets 6 @20kg on belt.

 

[Purefilth]

rest day, so Did a few pullups and went for a run with a mate.

I hate running and wouldn't have made it around the circuit without the motivation of a mate. Still, managed about a half hour - completely ripped lungs and caught a few stitches.

Still I made it around the track and I feel like a boss.

Has to be the first bit of cardio in about 3 months! :crackup:

 

[Purefilth]

Chest and shoulders as much as my elbow allowed. pretty strong session to be honest oh press managed to squeeze out 2 reps at 75 kg (165 lb)!

gainzzzz

Love it when I can beast out some numbers without aggravating an injury

aaarrrggghhh going for another run

 

[Purefilth]

Back day and BEASTMODE was definitely on.

Coincided with a buddys back day, so I tore him up into pieces and left him in pain.

Pullups x 20
x 15
x 12

seated row
50 x 12
95 x 12
95 x 12
95 x 12

yates's row
bar x 12
70 x 12
70 x 12
70 x 12

picked up a 25kg plate held it up and circled it around my head 8 x clockwise 8 x anti clockwise

seated row dropsets - failure(10 sec rests between sets)

95 x 30
80 x 20
65 x 20
50 x 16
35 x ****ing loads - was like being on a rowing machine

pullups (rock climber)

OH Dumbell PULL!!!!
lay bacK and pull DB from behind head to over face (straight arms)
30 kg x 12
30 kg x 12
30 kg x 12

fukkin hurt brah! - tears up obliques and anterior serratus

bicep curls - just light to keep the pump going

then DB row - 4 sets
then single arm DB row - one set each arm

pullups to failure to finish

only problem was a bit of elbow hurty

Fukkin BEASTMODE ........ ON [OFF]

protein shake
then ppost workout meal

then frozen sweetcorn on the elbow

got a date later - love lookin swole for it

 

[TheStig]

Looks like a good last few days..nice pullup gains too

 

[Purefilth]

Thx - I havent hurt this much in weeks upper body-wise.
off to squaattt now


Been Squatting

front squat
3 sets 8 x 60kg - damn didnt realise how much lats are involved in this lift till today!

Squat

60 x 12 x 2
80 x 8
110 x 3 (new pr getting up there - legs are catching up )
12 pullups
100 x 5
12 pullups
80 x 8
12 pullups
80 x 8
10 pullups
80 x 8
8 pullups

feeling your spine pull back into place on pullups after heavy squats is like exstacy!

Calves 115 kg reps to failure
124 kg reps to failure

buddies arrived to do chest so I joined them for the pump
60 x 20-30 ish - I lost count(It wass like cardio:crackup
80 x 12
110 x 4
and outta there

good session.

 

[Purefilth]

Oh and did a set of lunges with 35 kg .

 

[TheStig]

Good stuff on doing weighted pullups after squats. Fuglydude really had a gold nugget of info there when he talked about weighted pullups/dips after squats/deads.


P.S. Joke's on you because I felt fan-fvcking-tastic today after what I did yesterday

 

[Purefilth]

Good stuff on doing weighted pullups after squats. Fuglydude really had a gold nugget of info there when he talked about weighted pullups/dips after squats/deads.


P.S. Joke's on you because I felt fan-fvcking-tastic today after what I did yesterday

fvck off- my legs are gonna be jello tomorrow - i can feel it already... stiff as fvck!

 

[Purefilth]

half hour smashing chest till elbow gave out.

only notable points are

incline press
84 x 12
91 x 7
98 x 5
105 x 3
84 to failure (i think this was 5 more reps, but i cant remember).