hard session brother, keep up lifting that heavy iron
KR: nah man, i did 7 reps with 100 kg last time, and then 105 kg for 5 now, so not quite 5 kg, but progress is progress:)
Miami: oh i will m8:)
Philo: thanks alot man, feel like its progressed alot since i started incorporating deadlifts in my routine, still got some serious work to do with my lower lats and back though:)
Lion: hey thanks man, doing my best:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
ok super session today, felt really good:)
5 minutes on the treadmill, and 2 minutes of rotator cuff work.
Overhand Barbell rows:
100kgx21 fuck yeah:ihavesandinmyvagina
deadlifts: the icing of my cake
150kgx6 pb upping with 5kg next week
standing alternating db curls:
close grip ez bar curls:
seated db hammer curls:
did 3 sets of rope crunches and 3 sets of regular crunches and i was outta there...
Awesome session bro, of course the bent over rows are great as usual. Also great work on the deads.
Johnnie O Jackson taught me that if you wanna get your Deads up, do em first or on their own day (like on a day off that works with your split) and never do more than 4 or 5 reps even if you can with your warmup sets. First time I did that I got 500lbs on my first try. So you may get 185kg if you dont rep out your other sets so much.
thanks for keeping my log alive guys, just been lazy lately, ill try to get around to it again.
and thanks braaq for the advice, i think ill try that tomorrow when im going to do deads:)
anyways im just posting tonights session, and then ill try to get around to everyone elses log tomorrow:)
did 5 minutes on the treadmill and some rotator cuff as warmup then:
flat bb press:
20kg for 20 reps
60kg for 12 reps
80kg for 8 reps
90kg for 6 reps
100kg for 4 reps
110kg for 5 reps then dropset
80kg for 8 reps
incline smith machine press:
65kg for 8 reps
75kg for 8 reps
90kg for 7 reps
50kg for 12 reps
80kg for 12 reps
moved on to tris
seated cambered bar extensions:
30kg for 8 reps
40kg for 8 reps
45kg for 9 reps
bw for 12 reps
10kg added for 10 reps
20kg added for 10 reps
dropset, bw for 7 reps
straight bar pushdowns:
30kg for 10 reps
40kg for 7 reps
20kg for 10 reps
30kg for 7 reps
did 3 sets of standing and 3 sets of seated calf raises, did some stretching and headed home for some