lift log

[Purefilth]

focus on shoulders.
few front squats cos I had to - fine ass chick in the squat rack, so i needed to get a convo.

ended up OH press front and back 50kg. and just did bitsnpieces all over - bit of abs, planked a bit too and did pressups.

 

[TheStig]

focus on shoulders.
few front squats cos I had to - fine ass chick in the squat rack, so i needed to get a convo.

ended up OH press front and back 50kg. and just did bitsnpieces all over - bit of abs, planked a bit too and did pressups.

Hahahaha that reminds me of 2:00-2:20 in this video (http://www.youtube.com/watch?v=TBvHbnhl3M8), this guy is fvcking hilarious.."You seein' this!? You believin' this right now?!"

but good work, good consistency

 

[Purefilth]

Stormed the squat rack today - A dude was already in it for a change, so we alternated at his weight Wrapped Knees up and -

82.5 Kg

12x
8x
8x
8x

Then he went to bench, so I upped it to 90kg
AND FVVVVCK Its amazing the difference 7kg makes after those 4 sets!

I mean Sh*t! I felt EVERY SINGLE ONE of the next reps

90Kg
8 x
8 x
8 x

the final 3 reps I literally roared as I pushed them up - I was like a bear!
Still, good amount of volume there.


man that shiit burned like hell!!!

Downed a gallon of water and
stiff leg deadlifts

110Lb x 12
110Lb x 12
110Lb x 12

Calves
3 sets to failure @ 124Kg

And they fvkkin hurt too!

Oh yeah and I did some pullups and abs inbetween the squats.


Protein Shake - Check

Simple carb time now

Hahahaha that reminds me of 2:00-2:20 in this video (http://www.youtube.com/watch?v=TBvHbnhl3M8), this guy is fvcking hilarious.."You seein' this!? You believin' this right now?!"

but good work, good consistency

Hahaha Cant help but like this guy.


http://www.youtube.com/watch?v=ORPY4HG5TOc

New plan - i fvcking love this guy! My grunt is the 18wheeler whats yours?

 

[TheStig]

Sad to say mine's the b1tch hiss lol, I don't really grunt but if I'm pushing heavy weight I exhale pretty damn loudly

 

[Purefilth]

Done backday - I think Im gonna go again in a bit though, because although I tore shiit up in there - I wasnt quite done, so I had to cut my lunch short

So far
Pullups check
seated row 4 x 20 @ 100kg Check
Shrugs - 3 x 8 @ 110KG Check

Bent over row 3 sets at 70KG
2 sets @ 95 KG Check

more pullups to failure check
Delt fly 3 sets Check

More pullups - check

obliterated a duck wrap after? Double check

I shall smash delts to pieces now

 

[switch]

Hahahaha that reminds me of 2:00-2:20 in this video (http://www.youtube.com/watch?v=TBvHbnhl3M8),

this, this just made my day :crackup: :crackup: lmao

 

[Purefilth]

OK, second hit at the gym was pretty good
Lat pulldowns came into play for a couple of sets because ive ripped through too many pullups for the day
(well i still did some anyway - but 20 to start and then dropped to 8 then 6 then 6 and I wanted to pump some blooood into those latssss )

tore up standing rows with 50kg - 6 sets 12 (2 close 4 wide)

bashed 3 sets 8 on OH press @55kg - failed on the last set

 

[Purefilth]

Fvck me! 14 pages of lifting! And Now Todays!

Right - was meant to be a rest day and it almost was - overslept by about 2 hours, luckily I had Sod all to do today.

So, chilled for a bit then ran some errands.
Enough of that shiit though - had a meal and went - Fvckit! CHEST DAY

Havent put in a proper one of these due to that nagging elbow, so since it was feeling pretty good I went for hypertrophy but no Isolated tricep work so as not to irritate it enough to cause Inflammation.

Incline press
84 kg x 12
84 kg x 12
84 kg x 10
84 kg x 9 - pushed and failed

Flat Bench
70 kg x 12
70 kg x 10
70 kg x 12
70 kg x 10

60 kg to failure(almost anyways - didnt have a spot) I think this was about 15 or so reps.

Straight to the Flat OH DB Press
Only 30Kg for this - but threw extra sets.
30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12

Down to the Fly
84 kg x 12
84 kg x 10
84 kg x 8
77 kg x 6 63 kg x 8

Cable
Decline rear delts
5.9kg x 12 reps
5.9 x 40
5.9 x 20repsss

7.6 x 20
7.6 x 20
7.6 x 15

Decline Fly
22 kg(each side) x 8
20 kg (each side) x 12
x 8
x 8
x 8
x 6 - failed on 7th but i still fvcking trieedddddd!!!

Weighed myself post workout
14 stone 9lb so 93.4 kg

12.1% bodyfat according to electrolysis

so technically Ive lost a kilo of fat and gained 3 kilo of muscle.

Thats picked up 3pounds of muscle a month Badazz mofo!!

(thats if you believe the electrolysis machine - however I did try to emulate the same conditions as was there 2 months ago)

 

[Purefilth]

ok skipped rest day AGAIN!!

Squats
80 kg x 12
80 kg x 12
80 kg x 8
80 kg x 8

100kg x 8
100kg x 8
100kg x 6
100kg x 6
100kg x 6

then some calves.

In and out in about 40 minutes - man has tings to do

 

[Purefilth]

Food(typical day like today)
Breakfast

Oatmeal with wholemilk a chopped banana in it and a handful of blueberrys
(I dont measure **** - I pour and guess about how much)

then workout
Protein Shake

meal 2
3-4egg omlette with a side of coleslaw

Meal3
fresh chicken sandwich(2 chicken breast) - double deck sandwich (wholemeal/seeded loaf)

Meal 4
Chicken and potato, veg and gravy (enough for 2 servings)


Meal 5
Second serving of chicken and veg

Meal 6
WILDCARD - pasta with homemade bolognese(enough for 4 servings - covers next days meal 4 /5 as well)


Snacks
Banana
peanut butter and nutella sandwich
Optional protein shake

- normally slow protein included like yoghurt as a bedtime snack

 

[Krueg]

Lookin good, stay strong!

 

[TheStig]

Solid work man...if I ate like that every day, I might turn into a fat POS lol.

 

[Purefilth]

Solid work man...if I ate like that every day, I might turn into a fat POS lol.

hahahah shiit man - I swear hypertrophy = hungry every 2 hours on the dot!

 

[TheStig]

Just outta curiosity, how many calories total are those 6 meals and snacks?

 

[Purefilth]

About 4000 -4500
I think....

 

[switch]

good job eating like a beast.
Im getting fat so time to go paleo....for a while.

 

[TheStig]

Wow yeah holy sh1t lol, I think I'm eating between 3000-3500 now (depends on the day), and I'm definitely not losing weight. From January til now I think I may have lost 10 lbs total (was 235, now 225), but I've lost a significant amount from my body fat %, and gained a lot of muscle.

 

[Purefilth]

Good job stiggy

Bench day!!

Been looking forward to a heavy bench day for a while now.

4 x 119 kg(full stack on the chest press machine, just a feel good start )****Gainzzz


up to the bench - there was a lad already on it, so I joined him - he was struggling to lift the smallest weights though, so my planned go for a new 1 rm was cut loose.

anyway

120kg x 3
120kg x 3***Gainz(second set is gainzz)
120kg x 1 (the lad clearly had no clue about spotting and snatched the bar and pulled as soonb as I started to struggle - I had to have a word and explain how to spot cos this kid was stealing my gainzzz :box

Dropped to 110kg for 3 sets of 5 - 6 - had to keep shking my head at the kid - dont snatch the ****ing thing - use two fingers each hand and youll probably be taking like 10kg off the rep and I can finish the set!!!

down to 100kg for 1 set 7 and one set 6

dropped to 90 till fail (7-8 cant remember)
80kg for 10
70 kg for 12
60kg for 12 - 15 i think

then decline only light just did about 5 sets light here varied weights up and down each set, just to play the muscles a bit.

Cable fly - decline 19.3 kg each side 1 set 7 - failed 8th so
3 sets with 17 kg each side followed

then shoulders rear delt fly decline for 4 sets, the flat for 3 sets then incline fro 3 sets

oh press 1 set 8 on 60 kg

goodmornings and lateral raises to finish.


****ing picke dup a coffee directly after and my arms were so weak they were shaking, and i sspilled a load of it :crackup:

 

[TheStig]

Good job stiggy
thanks filth
Bench day!!

Been looking forward to a heavy bench day for a while now.

4 x 119 kg(full stack on the chest press machine, just a feel good start )****Gainzzz


up to the bench - there was a lad already on it, so I joined him - he was struggling to lift the smallest weights though, so my planned go for a new 1 rm was cut loose.

anyway

120kg x 3
120kg x 3***Gainz(second set is gainzz)
120kg x 1 (the lad clearly had no clue about spotting and snatched the bar and pulled as soonb as I started to struggle - I had to have a word and explain how to spot cos this kid was stealing my gainzzz :box

Dropped to 110kg for 3 sets of 5 - 6 - had to keep shking my head at the kid - dont snatch the ****ing thing - use two fingers each hand and youll probably be taking like 10kg off the rep and I can finish the set!!!

down to 100kg for 1 set 7 and one set 6

dropped to 90 till fail (7-8 cant remember)
80kg for 10
70 kg for 12
60kg for 12 - 15 i think

then decline only light just did about 5 sets light here varied weights up and down each set, just to play the muscles a bit.

Cable fly - decline 19.3 kg each side 1 set 7 - failed 8th so
3 sets with 17 kg each side followed

then shoulders rear delt fly decline for 4 sets, the flat for 3 sets then incline fro 3 sets

oh press 1 set 8 on 60 kg

goodmornings and lateral raises to finish.


****ing picke dup a coffee directly after and my arms were so weak they were shaking, and i sspilled a load of it :crackup:
lol

Good job. There's nothing more annoying than an overzealous spotter i.e. racking the bar for you at the first sign of struggle. Whenever I lift with someone I've never lifted with before, and they spot me, I make it a clear point before I do my set, that they should ONLY help if I stall and start going back down, and even then, guide the bar up instead of grabbing it.

Just wondering, do you like a lift off or no? I don't.

 

[Purefilth]

Good job. There's nothing more annoying than an overzealous spotter i.e. racking the bar for you at the first sign of struggle. Whenever I lift with someone I've never lifted with before, and they spot me, I make it a clear point before I do my set, that they should ONLY help if I stall and start going back down, and even then, guide the bar up instead of grabbing it.

Just wondering, do you like a lift off or no? I don't.

they lift it off - it feels like theyre stealing from me. THATS THE MOST IMPORTANT PART OF THE WHOLE WORKOUT YOU ****ING *******!!!!

2 fingers, thats all i ask for

Thats how it feels anyway

Back day just done - nothing special, kept it kinda light and was outta there in about 45 minutes