lift log

[TheStig]

Looks like your wings are definitely spread from the numbers you were moving, good job

 

[Purefilth]

Looks like your wings are definitely spread from the numbers you were moving, good job

Im a BEAST.
New routine now - was 3 days on, one day off - push, pull, legs but I found myself pulling in 4 days a lot of the time

So, Now the routine - which started last week is
Shoulders
Legs
Push
Pull

So, Shoulders today- followed by legs tomorrow, since doing a push or pull day would involve engaging the shoulder muscles while they're still a state of repair.

Then Push Day - 48 hours after shoulders day gives plenty of recovery time for the delts - which are obviously engaged heavily here. If theyre not fully healed or I want to do back - It isnt an issue to switch up here.

Finally pull Day - those days with excess energy may wel be put into Deadllifting - 48 Hours after leg day - again to give the glutes and hams a decent 48 Hr recovery time.

So Input if you wish to, and i will probably ignore you cos I'm a stubborn mutherfukker and Ive made my mind up.:rock:


Shoulders went well today - really enjoyed these and since push day is more heavily focused on the chest now, I gave the delts one of their own.

Pull ups to fail - Wide Grip. Good Start.

Standing OH press.

40 kg x 12 x 3 (to the back of the neck)

50 kgx 12 x 2 (down to the chest) funny shiit is - one of my girls weighs this much:crackup:

Standing row

40 kg x 12 x 4

(some wide dips, nice and slow to keep the muscle stretched)

Dirty 30's 3 sets. (Good burn) - look back at how these are done on previous posts you lazy mufukkers.

Single arm delt fly

12.5 each arm - 4 sets x 12 reps/set


2 sets abwork

decline delt fly (both arms)

10.2 each side - 3 sets 12

Rope pull(triceps and delt)
24 kg 4 sets 12

(all weights in KG - 2.2Lb = 1Kg blahblahblah )
Love the feeling after this day, walking tall and wide boyzz

 

[TheStig]

What exactly is a rope pull? And good job on those OH presses, going behind the neck can be brutal!

 

[Purefilth]

What exactly is a rope pull? And good job on those OH presses, going behind the neck can be brutal!

Rope attached to the cable machine. Straight arms, pull down - hits delta, obliques abs a bit too.

 

[TheStig]

Rope attached to the cable machine. Straight arms, pull down - hits delta, obliques abs a bit too.

Gotcha...I've seen it done a lot with a short straight bar

 

[Purefilth]

yeah, same thing, I just prefer the rope - more comfortable. Better grip, better burn

 

[Purefilth]

In the sun in buddys garden, we threw in some bicep work for the pump

12 x 30 kg
10 x 40 kg
8 x 50 kg
6 x 60 kg
4 x 70 kg

the high weight reps (half of the 60kg set and the 70kg set) had a little help on the start of the curl, but i held them bishes and made the negatives count!

then reverse curls
35kg x 12
35kg x 12
35kg x 12


good ole pump on the arms

 

[Purefilth]

legs done

cba to type up - just had a filling done and feel kinda ****ty after

 

[Purefilth]

Chest
Incline press pushed=> 98kg 1rep
chest press pushed =>98kg reps
then 3 sets 8 on 84 kg

pushed for full stack on both, but didnt have the heart today

3 sets 12 dips close grip bodyweight
3 sets 8 dips wide grip bodyweight
12 pullups bodyweight

Cable Fly 17.9 Kg each side 3 sets 12

behind head - to oh lift (laid on bench)
20 kg 3 sets 12

(can do more next time, couldnt be arsed to go upstairs for bigger DB)

and thats about it

looks like little but weighs a lot (I'm 93 Kg for the bodyweight dips and I go DEEEEEEP)

 

[Krueg]

Lookin good.

 

[Purefilth]

Thanks ^ DMP's like mad across the pecks!

Back day
Wide grip Pullups x 12 x 2sets
seated row wide grip
56 x 12
91 x 12
91 x 12
91 x 12
91 x 12

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


seated row close grip
91 x 12
91 x 12
91 x 8


bicep curls
20 kg x 8 x 2sets each hand

back = SWOLE

 

[Purefilth]

Think I fukkin done my left rhomboid again. GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR

Fvkkin 'DeepHeat' Time

 

[Fuglydude]

Are you taking fish oil? What other supplements are you taking? Fish oils are something I'm quite anal about taking as they make a huge difference to my recovery and injury prevention.

Hope you heal up fast man.

 

[Purefilth]

Yeah, Fish oil, multivitamins, milk thistle.
Oh And lymecycline - for acne

 

[Purefilth]

OK, still gonna take it easy on traps for shoulder day tomorrow- just in case, but apart from the DMP's from mashing out a BEAST of a back day I feel pretty good!

Deep heat twice last night (the spray on stuff). Totally amazing job! OK Im a little tight still, but damn painful yesterday.

Happydays

 

[Purefilth]

Shoulders done - traps are still caned from the other day, but pretty much a rinse and repeat of the last shoulder day (#176)

also threw in biceps and reverse curls again.

Sunny as hell today - almost too hot to lift!

 

[Krueg]

I hear ya on the upper back soreness. Mine happens on my right side once in awhile, don't know what it is...

Keep up the good work.

 

[Fuglydude]

Good to hear you're recovering...

Getting enough sleep I hope? Sometimes I find that training antagonistic muscle groups can help when a certain group is sore. For example, doing push work can be a good thing when your back is sore, etc.

Keep at it man. Also, I sent you a PM on a completely unrelated matter!

 

[TheStig]

seated row wide grip
56 x 12
91 x 12
91 x 12
91 x 12
91 x 12

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


seated row close grip
91 x 12
91 x 12
91 x 8

back = SWOLE

You must spread some reputation around before giving it to Purefilth again.
Good lord, with volume and weight like that you'll have the back of Atlas or Hercules in no time if you don't already! That's fvckin nuts man, great work

 

[Purefilth]

You must spread some reputation around before giving it to Purefilth again.
Good lord, with volume and weight like that you'll have the back of Atlas or Hercules in no time if you don't already! That's fvckin nuts man, great work

Guess what day it is tomorrow

Chest done today - nothing special - just a 40 minute session, bench, inclineDB, dips and dirty 30's