dumbell curl (15-30 rp)
15 kgs, 15
20 kgs, 8
25 kgs, 10,3,3 (16) pb
neutral dumbell wrsit curl (12-20 ss)
5 kgs, 15
8 kgs, 8
10 kgs, 14 pb
leg press calf (10-20 ss) convential repping, not dc calf cadence
50 kgs, 20
80 kgs, 15
120 kgs, 17 pb
single ham curl (15-30 rp)
15 kgs, 12
20 kgs, 8
35 kgs, 11,6,5 (22) pb
front smith (6-10 ss) (20 ss widowmaker)
50 kgs, 12
70 kgs, 8
95 kgs, 8 pb
50 kgs, 20 pb
100% pb's on all working sets, all sets were really good, had good technique on everything, especially the biceps, really been focusing on the contraction and a more controlled negative, my arms began as my freak part, but lately they have stagnated and everything else is dwarfing them, im about to correct that problem.
front smiths were sexy, and i stuck it out for the widow and got the 20 reps, whereas last time i only got 15, so im happy. going to the capital tomorrow and then on to the mid north coast to see the girlies family........her brother became a commercial pilot, hope that eqauls an investment partner for my gym in the future, ohhh yeah. later mecca heads. have a good weekend.
also measured my smaller arm the right one, at 48 cm's flexed
great session bro, the dumbell curls are awesome, and with good form too, damn impressive:D front smith looks real good too, keep up the good work bro:D
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 i had a few days break, going travelling etc, and i went the gym tonight only to discover the young adult footy entourage had high jacked the only good incline bench, so two of them used it for ages and then they gave it to their friend after.............basically i got the shits walked out and wen to the other gym down the road..........the other gym looked quite good, had a ok workout, the weights were all a bit different due to different equipment and the change of setting, plus a rather large night of drunkeness with my girly's older bro's.........
ive decided im going to change gyms, just for a break, plus they have some of the basic equipment like a power rack and a decent dip station which ive been craving..........
also ive decided i might try some gavin kane programs, they are a little bit higher volume than dc, but not y much and they use lower rep ranges, kind of like a modified 5 by 5 program, and because you only do a limited amount of lifts, unlike dc, i feel i can focus on some primal basics to get my strength going higher, often because of the limitations of my current gym, some of my dc exercise chocies became puff piece left overs
so yeah, im not going to post for awhile, just going to get settled, and when everything is back to normal and my uni work settles down, im going to come back and impress you guys.....i may pop in from time to time, to give support to my boys....bulk, turk , rocky and pickle who have been giving me big props from day one
thanks mecca cya soon, but not too soon
got back into the swing of things after a 2 week hiatus, starting off moderately light, and looking to get my strength back up in a few weeks etc
monday 05/10/07 its all in kgs
bench press: 80*5, 80*5, 90*5, 90*5, 100*5
incline DB: 25*8, 30*8, 35*8
dips (4 chest): bw*8, bw*8, bw*6
Jerk and press: 50*5, 55*5, 60*5, 60*5, 65*5
side laterals: ran out of time gym was closing.
the session was pretty good, made the lifts rather comfortably as they are lower than where i was when i took my 2 weeks leave, so im happy, should be back to form in a few weeks and then moving onto bigger and better things.
im using a 5 by 5 program genrator for the lifts where i do 5 sets of 5 reps, so instead of just trying to beat pb's every wekk, i scale up and back, and up some more etc in a powerlifting undulating wave type protocol, so im hoping that provides some results for the next few months.
im going to the phillipines most likely these holidays, so im going to try and get my fat down to the 12%, so im beach friendly etc.