BoxRec

Awesome shoulder session tonight, i knocked off work early today, and it was a good thing because i got the chance to train with a former Amateur Mr. Australia 80kgs, tonight, crazy session, every exercise we did drop sets, i could lift more than him, but his technique was amazing.

120 kgs barbell shoulder press for 2 reps, drop weight, then 4, drop weight, then 6-8.

Side raises, 8kgs we did 25reps, 10kgs did 15reps, 12kgs did 10reps, 14kgs did 8, 16kgs did 6reps, 18kgs for 4reps, then 22kgs for 2reps. I seriously have never done/felt anything like this before and i was effed!(still am).
Side Deltoid raises - Isolation drop setting.

Rear delts - We did laying cable pull downs, also drop setting.

Front delts - We used a barbell, 60kgs for 2reps, 40kgs for 4reps and just the bar(20kgs) for 8 reps.

5 plate(220kgs) shrugs for 4 reps, 180kgs for 8reps and 140kgs for 10 reps.

Good sesh, effing awesome session tonight.

'Frilla wrote:Awesome shoulder session tonight, i knocked off work early today, and it was a good thing because i got the chance to train with a former Amateur Mr. Australia 80kgs, tonight, crazy session, every exercise we did drop sets, i could lift more than him, but his technique was amazing.

120 kgs barbell shoulder press for 2 reps, drop weight, then 4, drop weight, then 6-8.

Side raises, 8kgs we did 25reps, 10kgs did 15reps, 12kgs did 10reps, 14kgs did 8, 16kgs did 6reps, 18kgs for 4reps, then 22kgs for 2reps. I seriously have never done/felt anything like this before and i was effed!(still am).
Side Deltoid raises - Isolation drop setting.

Rear delts - We did laying cable pull downs, also drop setting.

Front delts - We used a barbell, 60kgs for 2reps, 40kgs for 4reps and just the bar(20kgs) for 8 reps.

5 plate(220kgs) shrugs for 4 reps, 180kgs for 8reps and 140kgs for 10 reps.

Good sesh, effing awesome session tonight.

Legend

fornicate me Frilla, I'm hurting just reading that.

Cheers fellas!

What have you blokes been doing?

You still at the gym P-Pain?

Hows the legs DEG? D

Mine are still hurting, and i did them on Monday, its now Friday...

'Frilla wrote:Cheers fellas!

What have you blokes been doing?

You still at the gym P-Pain?

Hows the legs DEG? D

Mine are still hurting, and i did them on Monday, its now Friday...

I'm just starting another legs / back session at the moment, gotta split it into 2 sessions which I can't imagine is going to help. Just got my first set of 5 up on the power clean at 72kg's. Not the most impressive but it'll be a pb if I get the next 2 sets up.

Edit, got them both up D . As for my legs, my groin is still pretty sore, feels almost the same as when I did squats in February after over a month off. I was walking like John Wayne for about 4 days, not quite as bad this time but still sore.

When you're doing hack squats, how do you avoid hitting your arse on the way up?

I dont mate, we dont have anything there to get in the way but the back rest that slides up and down.

Ours looks like this pretty much.


So there is no way you should be hitting your arse on the way up on hack squats.

'Frilla wrote:Ours looks like this pretty much.


So there is no way you should be hitting your arse on the way up on hack squats.

Ahhh I was thinking barbell hack squats. They kind of look like a rear deadlift but you squat down a little further.

So, changing up my training a bit now... I've got from 78 down to 70kgs and now it's time to put some muscle on to replace all the fat weight i've lost.

My crossfit coach is going to do a strength programme with me, over 12wks - 3 times a week, so I can fit it in around bjj. It's by some guy who's name I forget, but i'll find out for you...

Anyway, todays first session - upper body.

Bench, 8x72.5kg, 6x75kg, 4x80kg

Dumbell Press, 2x25x15kg db

Bar Rows sets alternated with sets of dips, 3 x 15

Barbell Compound: 30kg bar, 3rds for time of (10xDeadlift, 10xHangCleans, 10xPushPress, 10xBackSquat) with 90secs rest in between.

I was fooked.... really good workout. Enjoyed it a lot.

'Frilla wrote:Cheers fellas!

What have you blokes been doing?

You still at the gym P-Pain?

Hows the legs DEG? D

Mine are still hurting, and i did them on Monday, its now Friday...

I'm actually canceling my gym membership at the end of the month. It's too pricey and now that the weather is nice out, I can get most of my fitness outdoors. I really only need a gym once or twice per week for deadlifts, squats, bench and thrusters. My roommate has his ROTC gym for me to use and another friend can get me into his gym as a guest of weekends. I will find a new gym once its winter but for now I'm all outdoors.

EddieShredder wrote:So, changing up my training a bit now... I've got from 78 down to 70kgs and now it's time to put some muscle on to replace all the fat weight i've lost.

My crossfit coach is going to do a strength programme with me, over 12wks - 3 times a week, so I can fit it in around bjj. It's by some guy who's name I forget, but i'll find out for you...

Anyway, todays first session - upper body.

Bench, 8x72.5kg, 6x75kg, 4x80kg

Dumbell Press, 2x25x15kg db

Bar Rows sets alternated with sets of dips, 3 x 15

Barbell Compound: 30kg bar, 3rds for time of (10xDeadlift, 10xHangCleans, 10xPushPress, 10xBackSquat) with 90secs rest in between.

I was fooked.... really good workout. Enjoyed it a lot.

For me, thats what its all about. Finding ways to have great workouts that are also fun.

EddieShredder wrote:So, changing up my training a bit now... I've got from 78 down to 70kgs and now it's time to put some muscle on to replace all the fat weight i've lost.

My crossfit coach is going to do a strength programme with me, over 12wks - 3 times a week, so I can fit it in around bjj. It's by some guy who's name I forget, but i'll find out for you...

Anyway, todays first session - upper body.

Bench, 8x72.5kg, 6x75kg, 4x80kg

Dumbell Press, 2x25x15kg db

Bar Rows sets alternated with sets of dips, 3 x 15

Barbell Compound: 30kg bar, 3rds for time of (10xDeadlift, 10xHangCleans, 10xPushPress, 10xBackSquat) with 90secs rest in between.

I was fooked.... really good workout. Enjoyed it a lot.

Remembered the name of the guy - Joe DeFranco. Apparently he does a lot of strength training and programmes for NFL types. Anyway, it's a 12wk programme, 3 sessions a week...When my coach did the same one he put on 5kg of muscle in that time, sounds a lot for such a short space, but that would be perfect for me.

Deadendgeneration wrote:

'Frilla wrote:Ours looks like this pretty much.


So there is no way you should be hitting your arse on the way up on hack squats.

Ahhh I was thinking barbell hack squats. They kind of look like a rear deadlift but you squat down a little further.

Ah yep, i think ive only ever done them once or twice, but with an EZ curl bar and straps. I cant remember having any trouble getting it past the arse, but it burnt like hell, i remember that!

Run 1km Warm Up

Squats, 8 x 72.5kg, 6 x 75kg, 4 x 80kg
Jumping Squats with 10kg Dumbells, 4sets of 6

3sets of:
15 x Barbell Good Mornings, 40kg
10 x Cable Pallof Press Rotations, either side. 20kg. (Bastardised versions using TRX with 20kg kettlebell on the end)

6 x 25m Prowler sled sprints, 60kg sled

Did this little lot on 4hrs sleep and only a couple of apples for breakfast... hard work D

Just got some of that Holland and Barrett whey protein - £17.99 for a kilo. Not too bad, but I only take one after each session so should last me 6 weeks.

Anyone tried it?

Power Cleans 5x5x52.5kg

5,10,5 Sprints x 6

3 rounds for time of:

800m run
30 Sit Ups
30 Back Extensions

EddieShredder wrote:Power Cleans 5x5x52.5kg

5,10,5 Sprints x 6

3 rounds for time of:

800m run
30 Sit Ups
30 Back Extensions

Nice one.

Rest day.

Ice.
Cold water bath
Iced Green Tea
Iced coffee
Spliffs.
Meats.
8)

Prediction..Pain wrote:Rest day.

Ice.
Cold water bath
Iced Green Tea
Iced coffee
Spliffs.
Meats.
8)

Exceptional

Alternate sets of squats and overhead press... warms ups, and then 3x5x90kg squats/3x5x42.5kg OHP

12MINS amrap (9 complete rounds)

7xKettlebell swing (24kg)
7xDumbell push press (15kg)
7xToes-To-Bar

Hill sprints tonight

Its that time of the year again, winter. Bulk time baby! Eat more and lift heavier.

Was short on time for last nights chest & triceps session so did the following:-

10 sets of press-ups, on the minute every minute (reps varied 22 - 35)
10 sets of 60Kg inclined bench press, on the minute every minute (reps 8-15)
10 sets of 45Kg close grip benches, starting a set every 45 seconds (reps 12-20)
10 sets of dips, starting every 30 seconds (8 reps each)

All sets performed as quickly as possible to maximise my rest period.

Very different to my ususal workouts. A bit of variety is good, got it completed in just over 30 mins.

'Frilla wrote:Its that time of the year again, winter. Bulk time baby! Eat more and lift heavier.

My bulking phase lasted 37yrs! Trying to trim down a bit now.

jonoevansla wrote:Was short on time for last nights chest & triceps session so did the following:-

10 sets of press-ups, on the minute every minute (reps varied 22 - 35)
10 sets of 60Kg inclined bench press, on the minute every minute (reps 8-15)
10 sets of 45Kg close grip benches, starting a set every 45 seconds (reps 12-20)
10 sets of dips, starting every 30 seconds (8 reps each)

All sets performed as quickly as possible to maximise my rest period.

Very different to my ususal workouts. A bit of variety is good, got it completed in just over 30 mins.

Niiiice

Bit of strength work.

Squat 3x5 160kg's
Bench press 2x5 85kg's, 1x2 95kg's (first time ever benched my body weight, or slightly more)
Deadlift, 1x5 165kg's
NG pulldowns 3x5 93kg's