lift log

[Purefilth]

F that idea.

had no sleep, so went in for a triceps bash - i can handle it better.

ripped it up in there today, did some ab work too. numbers escape me for the moment but I went to failure on each exercise - definitely gonna feel that one on monday.... may go get some sleep now...

 

[Purefilth]

Cardio day!
Zumba! - Dont judge me! :crackup:

Good sweat on at the back of a 90% 18-23 year old female class!

Loved it!

 

[Purefilth]

backwork

wide grip chinups full bodyweight(now 85kg - 13.5stone -187lb )
8
4

lat pulldown
12x49kg
8x56kg
6x63kg
4x70kg
12x49kg

goodmornings
12.5kg each hand

3x12
3x8
military press 12.5kg each hand
3x12

bicep curls 12.5kg
2x8

and some forearm-work

made a badass chilli for dinner too

 

[Purefilth]

really wasn't feeling up for it today, but forced myself in for some legs.

Warmup squats
8x no weight
8xbar(20kg)
then
8x50kg
then 4sets
8x70kg.

Seated calves
4sets
9x50kg

finished with some light lunges
2sets each leg
8x35kg

then lastly some ab - work, leg raises on dips bars.
feel better now though I think it was last nights chilli - tasted so good, but fvcking burned a hole straight through me guts!!!! total ringsting!!

 

[Purefilth]

ffs lost what I wrote out!!
grr, ok from memory -
fly
12x35
10x42
8x49
6x56
4x63
12x42
incline press
i forget grr...
failed to do 4th at 63 though, and failed to do 6th at 56.... I think i did the same as fly... pretty much
tric ext
12x32
10x36
8x41
6x46
4x50
12x36
other tri work
3sets8x12.5
3sets8x9
front raises
3sets 8x12.5kg

 

[Purefilth]

Back.(mostly upper)

2x8 wide grip pull ups - full bodyweight

Lat pulldowns(wide grip)


12x42kg
10x49kg
8x56kg
6x63kg
5x70kg
12x49kg

Follwed straight by seated row (close grip)
12x35
10x42
8x49
6x56
4x63
12x42

over to OH Press
12x20kg
10x25kg
8x30kg
6x35kg
4x40kg
12x20kg


finished with some sets of reverse fly - 8kg each hand, 2x8

and a couple of Good Mornings

overall, i think it was a decent workout for the muscle group.

Had planned on deadlift and bentover row too when I got up. But I think the deadlift would've been overkill, since Im planning on squats and lunges tomorrow. Bentover row after all that - may not have been very successful, and failing on those wouldve upset me

 

[TheStig]

Solid workout man. I love back and shoulder lifts!

 

[Purefilth]

Solid workout man. I love back and shoulder lifts!

Yeah man, I like these too, been feeling it all day you know you've done it right when you have this feeling. These and lunges. You know when you did well

 

[Purefilth]

ok, totally tore up on chest and tris in the gym today - pushed all boundaries.

Wanted to do a leg, but have a cardio class this evening, and that shi just wouldnt go well!!!

Squatsss tomorrow

 

[Purefilth]

Was quite disappointed in my leg day today until I sat down and figured out I'd just done the equivalent of moving 3.5-4 tons

did it all this morning

Squats
Lunges
Seated calves
Leg curls


Cant remember exact figures

 

[Purefilth]

cheers for the supprt dude - yeah, i can feel the hurt coming already

 

[DanZy]

I reccomend that you do both seated and standing calf raises.

 

[Purefilth]

I reccomend that you do both seated and standing calf raises.

Thats on te plan for the next leg day bro ty

 

[Purefilth]

Frikin awesome workout this morning -concentrated on Biceps for a change, been a while since I did.

BBut worked whole upper body for a few sets, and did backsets from ^^

didnt pull out many chinups though - just a couple at the end to strech out.

Man, I was pumped for ages after that one

 

[Purefilth]

Deadlifts and rows today. Heavy one, worked hard at it. Frikkin pinched a muscle in my upper back again- loads of pain, can't turn my head to the left. Grr, i hope it heals faster this time. Will have to lay off OH lifts for a bit .

 

[Krueg]

Sorry to hear, Sounds like you were giving it 100% Effort.

 

[TheStig]

Pain is just weakness leaving the body...when it heals you'll come back stronger

 

[Purefilth]

Sorry to hear, Sounds like you were giving it 100% Effort.

Cheers man - thanks for the support

Pain is just weakness leaving the body...when it heals you'll come back stronger

Absolutely - thats one of my favorite phrases



Just weighed myself

88Kg
thats 13 3/4 Stone

Or 193.6 pounds.

so ive put on 20 pounds since January.

Thats not bad considering most of Feb. I couldnt get a decent routine going.
Some may be waterweight too, have been taking a bit of creatine with protein shakes.

Off to do some chest/tri's - what I do depends on shoulder though

Was gonna do squats and still might - deadlifts yesterday have left lower back and hamstrings tenderrr! We'll have a try and see how it goes.

 

[Purefilth]

No Squats - did some standing calves while waiting on other space though.

Fly
42 kg x 12 x 5
43 kg x 10 x 1 (failure)

Incline press
42 kg x 12
49 kg x 10
56 kg x 8
63 kg x 5 (failed on 6th)
49 kg x 12

Chest press
49 kg x 12 x 5
49 kg x 10 x 2 (failure)

Dips wide grip
fbw x 12 x 2

dips Close grip
fbw x 12 x 1


Front raises
6 kg each hand

3 x 12 (just to keep the pump going )

standing Tri ext - rope grip

14kg x 12
21 kg x 12 x 5

Seated (isolated tri ext)

42 kg x 12 x 5




Squeazed out a few pushups(20) to burn out

But that pinched muscle told me to feckin stop before it really started to hurt lol.

So, pushups and OH lift Is all i cant do for the moment - Really pleased with todays performance too :rockon:




oh yeah almost forgot - saw a cuuute chick on the way in - Eye contact, smile - little hello

on the way out - I saw her again, coincidentally leaving at the same time as me - opened had a little chat, left her wanting more.

Maybe Ill see her again and #close, If not nevermind - its not a big deal.

 

[Purefilth]

Legzzzz

Squatzzzzzz

12x 60Kg warmup (132lb)

12x80kg (176lb)
12x80kg

12x90kg(200lb)
10x90kg
12x90kg

BOOM! Done.

Ill push to hold that 200Lb as new working weight - put in a GOOD fvcking push there!


Seated calves
40kg x 12 x 3

Tricep ext (love the burn on these)
41kg x 12 x 3

Bicep curls - started but the pull on my shoulder stopped me getting a pump on

Still, Very happy with pushin 3 sets of 200Lb - next milestone is 265
(265 was my 1 rep max when i started, so to do it in sets is just showing progress - Target set.)