lift log

[Krueg]

Congrats on the PRs.

 

[TheStig]

Yeah dude must've been a sick workout to have 4 PRs in one day! I really despise seated leg press though, it just feels awkward to me. The normal 45 degree leg press is much better...I used to do that in HS..it was awesome because you could hit numbers that you would never dream of squatting..hit 715 for 2 reps back then....but I realize now that squatting is king

 

[Purefilth]

Yeah dude must've been a sick workout to have 4 PRs in one day! I really despise seated leg press though, it just feels awkward to me. The normal 45 degree leg press is much better...I used to do that in HS..it was awesome because you could hit numbers that you would never dream of squatting..hit 715 for 2 reps back then....but I realize now that squatting is king

Honestly - i wasn't feeling the workout till the leg press at the end.
i mean Frontsquats hit the spot for sure, but I couldnt get my lunges (or squatwalks if you call it that) in and that really fvcked up my day you know?


Still the leg press proved my point to my buddy. I explained that he could get an awesome legpress and he would still not be able to squat shiit. but If he squatted - he would be able to get an even more impressive leg press.
Plus he would be squatting and i would stop giving him grief for not squatting.

He assures me that he will now start to squat.:crackup:
Pvssy.:crackup:

 

[Fuglydude]

Hey man try unilateral leg press... its great for burning up your quads!

How wide is your squat stanch right now? I have a buddy who`s around your size: 6`4" - 215 to 220 lbs and he`s an absolute freak... like I`m talking 630-640 lb sumo DL and 465 lb squat. He always does sumo stance for squats... I think you`d be happy with adopting a wide stance like that. It will work your hamstrings and posterior chain way more, but you`ll be able to move some mad weight!

Powerlifting style low bar squats are very different and actually fairly technical... still they`re a friggin awesome way to get big and strong. I`ve never been a strong squatter, but I think I should be able to hit atleast 2x bodyweight by using powerlifting rather than Olympic style squats.

 

[Purefilth]

Hey fugly - I take a stance around shoulder width - sometimes a little wider depending on the weight. And frontsquats take a closer stance (but only slightly).

Some days I do unileteral on leg ext. - that does get a decent pump on.

Right - monday or tuesday is the next leg day, so ill try on the wider stance and see how I get on.

 

[Purefilth]

Ok, kinda annoyed with todays efforts. Sleep deprived may have been the cause of missing the deadlift max. ah well.

Deadlifts and weighted pullups supersets
pull 20 x 6
dead 70 x 12
pull 20 x 6
dead 110 x 12
pull 40 x 3
dead 150 x 3
pull 45 x 2
pull 45 x 1
170 x 0 missed max
pull 40 x 3
dead 150 x 1
pull 40 x 3
dead 110 x 5
pull 25 x 5


deficit deadlifts
figured since I missed the max, i need to work on getting shiit up off the ground

110 x 5
pull 25 x 5
110 x 5
pull 25 x 5
110 x 5
pull 20 x 5
70 x 8

dropset pulls
pull 40 x 3
pull 20 x 3
pull no weight x 8

yates row
70 x 12
70 x 12
70 x 12
70 x 12

seated row mach
close grip
full stack(119) x 6

wide 91 x 6

close 85 x 8
wide 85 x 8
close 85 x 8
close 85 x 8

Lat pulldown
again fell short on volume
66 x 12
73 x 8
84 x 6
93 x 4
aand out

got some shiit done and left sweaty, but still not happy.

Oh well, chest tomorrow happy mondays, right

 

[switch]

very nice! (borat accent)

i got difficulty in lockout, my grip gives away and the bar starts to slip outta my palms. any suggestions?

hows your roid project coming along?

 

[Purefilth]

very nice! (borat accent)

i got difficulty in lockout, my grip gives away and the bar starts to slip outta my palms. any suggestions?

hows your roid project coming along?

ill start a seperate log for the dianabol, i think - it will be after my birthday, so like 2 weeks or so.

Right, grip.

Weighted pullups.

one handed pullups - use the other hand to grip your wrist for balance, but only use the one to pull up with.

That really really helped my grip tremendously - full bodyweight on one hand.

alongside one hand rows - nice and heavy, they helped my grip.

I noticed cleans rip up the other side of my forarms too,

but my grip still failed on the 3rd at 150kg.

Always something to work on!

 

[Purefilth]

Chest

dips to boredom to start

bench
60 x 12
100 x 3
100 x 4
100 x 4
120 x 0
100 x 4
110 x 4
100 x 4
90 x 8
100 x 4
80 x 12
70 x 15
60 x ??? to failure, just kept pushing didnt count as was listening to an awesome tune!!

Incline db press
30 x 6
30 x 6
30 x 6

incline fly(kept very light)
15 x 12
15 x 12
18 x 12
18 x 12

dips x 12
cable flys on incline and decline, a few sets of each
triceps as extra, just for the pump, few pullups too.


kinda upset at missing bigger weights lately - its all in my head - I know I can do them. Maybe I need to deload, or take a week off......

 

[Purefilth]

leg blast

short and sweet -I got work to do

Frontsquat weight pu uperset
50kg x 8 20kg x 6
70kg x 8 20kg x 6
90kg x 4 25kg x 5
90kg x 5 45kg x 2
100kg x 3 ****Weight PR REP PR45kg x 1
25kg x 5
kinda got stuck in the pit on the last rep at 100kg and my buddy helped me the first couple inches - so should really count as 2 reps...

Still - Stigg I'm catchin up buddy

Sumo squats
just light to get form
50kg x 8 pu25kg x 5
50kg x 8 pu25kg x 5
50kg x 8 pu25kg x 5

feel a little funny, but we shall see how we get on with them

calves seated 45kg x 3 sets


flat leg press
115kg x 12
115kg x 12
back felt a twinge from the shoulder pads, so moved on to seated leg press

full stack
175 kg
x 12
x 12
x 12
yeah, the whole exercise was one whole big PR here:crackup: :crackup:

feels kinda good, wobbly legs and quadsd still feel pumped!

 

[TheStig]

Stayin' consistent! Don't worry about the missed max though. The thing about current 1RM's is that they seem to be really touchy...for me anyway. If I'm not completely in the zone, there's no way in hell I'm getting it that day. Good front squats too

 

[Purefilth]

Stayin' consistent! Don't worry about the missed max though. The thing about current 1RM's is that they seem to be really touchy...for me anyway. If I'm not completely in the zone, there's no way in hell I'm getting it that day. Good front squats too

Yeah, I get that. It doesnt completely dishearten me, and I'm not going for any max's for a while, just concentrate on some volume.

that said.

Back Day

Seated row
86kg x 12
86kg x 12

Deadlift superset weighted pullups

pu 20kg x 6
d 70kg x 12
pu 20kg x 6
d 110kg x 8
pu 20kg x 6
d 150kg x 4 ****REP PR
pu40kg x 3
pu40kg x 1 hold at the top till failure
d 130kg x 5
pu 20kg x 6
d 130kg x 5
pu 40kg x 3

deficit deadlift (stood on 2 plates, so about 3 - 4 inch deficit)
110kg x 5
pu 20kg x 6
deficit deadlift
110kg x 5
pu 20kg x 6

shrugs
20kg each hand
4 sets 20

One hand DB ROWS
35kg
x 10
x 10
x 10
x 10

DB Pullover
35kg
x 12
x 12
x 12
x 12
x 12

Lat Pulldown
89kg x 8
89kg x 6
76kg x 8
66kg x 10

and outta there.


Only got about 5 hours sleep, so that shiit was hard especially those deadlifts.

The 150kg rep pr - I thought it was 130kg and wonered why my grip was failing at the 4th! was getting pissed off, then I counted the plates up again

 

[Purefilth]

Again - fvck all sleep, and to top it off, no breakfast.

well, breakfast consisted of 2 bananas and 2scoops of NO.Xplode2.0

Considering that, Im pleased with the lift today.

Chest press
105kg x 5
119kg x 3 not a pr, but ive not pushed this heavy in a couple of weeks

Incline press
91kg x 6
91kg x 6
91kg x 6
91kg x 6
91kg x 6

goooooodd fvcking pump!

8 x jacknife pullup x 2
5 x toes to bar

12 x 50kg OH press
8 x 70kg oh press
(that machine = easy)


standing OH press
50kg x 6 behind head
40kg x 8
40kg x 8
40kg x 8

clean and press
40kg x 8 x 3sets

standing row - wide grip
40 x 8
40 x 10
40 x 10

10 x lateral raises

bicep
25kg eh x 8 x 2

bicep
lay back on an incline bench
18kg BD each hand spread arms WIDE, bicep curls x 12 x 2 - if you try this, you'll REALLY feel it across anterior delts and pecs. Its HARD

ohdb press 18kg x 12 x 2

21's x 3 sets - HUUUUUGE BICEP PUMP

 

[TheStig]

Gotta love those 21s! I haven't done em in a loooong time but I may have to soon just for fun.

 

[Purefilth]

Leg Day

Gotta love those 21s! I haven't done em in a loooong time but I may have to soon just for fun.

gotta get that pump!

FrontSquat superset weighted pullups

fs bar x 12

pu 10kg x 12

fs 50kg x 12

pu 20kg x 8 (****REP PR)

fs 70kg x 12

pu 25kg x 6(REP PR****)

fs 100kg x 4 (*****REP PR)

pu 50kg x 2****WEIGHT PR REP PR**** fvcking 110lb

SQUAT 100kg x 5
pu 50kg x 2

SQUAT 100kg x 5
pu 50kg x 2

Squat 90kg x 6
Frontsquat 90kg x 3

PU 50kg x 2 and hold on to fail
pu 50kg x 1 and hold on to fail

Frontsquat 50kg x 12
pu 25kg x 6
pu 25kg x 6
pu 25kg x 6

toes to bar x 5

Lunges (squatwalks)
110LB (up from 90LB)
3 x sets 18 - so 3 lengths of the gym, 18 cos i took slightly smaller steps

Calf raises
seated
45kg x 12 x 4

decline bench

100kg x 10

Leg press full stack

175kg x 8
x 8
x 8
x 8

I caught a cutie giving me eye contact, and had a little chat.(leg press is downstairs with the girlie machines)

part colombian, brazilian and french hella cute (7-8) defo gonna get the D.

Hah, while i was chatting the mixrace cutie, a blonde (7) was eyeing me up - i could see from peripheral vision. Sociaaalll proof in the gym, nothing like a little competition for the ladies to get interest up.

Anyways - thats me for legday.

 

[Purefilth]

Chest

Bench
60kg x 12
100kg x 6
120kg x 1
110kg x 3
105kg x 2
115kg x 1
120kg x 1
100kg x 4
100kg x 3
90kg x 8
80kg x 7
70kg x 13

Dirty 30's
on decline
5 sets
me and my buddy, backtoback - fvcking awesome tricep pump.

21's
30lb barbell
3 sets - last rep of each setwas pushed down by lifting buddy.

swole as farrrkkk

Decline fly 35kg
5 sets 10

Incline Fly
30kg x 10
25kg x 12
25kg x 12

one more set of dirty 30's to finish

and then the obligatory pullup sets before leaving.

No cuties today - shame, I had an unbelievable pump on they would've been well impressed!!!

 

[Krueg]

Congrats on the rep PRs.

 

[Purefilth]

Congrats on the rep PRs.

thanks man

Back day

Deficit deadlifts superset weighted pullups

pu x 12
dead70kg x 12

pull 25kg x 6

dead110 x 5

pull 25kg x 6

dead110 x 5

pull 25kg x 5

dead110 x 5

pull 25kg x 4

dead110 x 5

pull 25kg x 5

dead110 x 5

pull25kg x 4

DB row One hand
37.5 x 10 x 5

weight pullups
50kg x 2
50kg x 2
50kg x 1
50kg x 2.5 :crackup: had to try for the third

25kg x 5
25 kg x 4

Yates's row
70kg x 12
x 12
x 12


toes to bar x 5
pullups x 12

back pumped to the max, absolutely fvcked.

Once again - worked out on zero calories. Felt ****ed but still shifted some weight!

 

[TheStig]

Nice! How do you like the deficits?

 

[Purefilth]

Nice! How do you like the deficits?

Like?:crackup: :crackup:

ok theyre not that bad, I just deem them as a necessary evil I want to raise my max, I gotta strengthen my lift off.