thx skip, i wouldnt of got through my session without this on loop tho.
still the best lolol
120 kg x 5?? damn that's sick! and apparently you were sick that day.
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
cycle 2 begins next monday this is what i am looking at. liking supersets lately looll...
squats 5/3/1, Stiff leg dead lifts 5*10, Ab work 5*10, leg curls 3*15 with seated calf raise 3*20
Miltaries 5/3/1, Push Press 5*5 ramped Superset with chins 50 reps, Flat dumbell press 5*10 with 5*10 superset with High row 5*10, tri set Side raise /w preacher curls /w skull crushers 4*12
Cleans from floor 5*5 ramped, deads 5/3/1, Squats 5*10,leg curls 3*15 with seated calf raise 3*20
Bench 5/3/1, Chins 50reps superset with 1 arm db shoulder press 5*10, Pushups 100 reps superset with High row 5*10, tri set Side raise /w preacher curls /w skull crushers 4*12
what i want from this program is increases in 5/3/1 lifts, 2* a week bench and squat frequency, shoulder and overall hypertrophy, different rep ranges and some conditioning work lololol. thoughts?
thanks guys for stopping by.
@line, i should include dips but then I value pushups, dumbell press above them. If I was to include them it would be inplace of skull crushers in my tri sets. my dip ability at the end of a sess would be lackluster tho why im inclined towards skull crushers...
@ vegeta, i trained tonight xoxox
@elfreako, you have a horn over most anything.
Trained tonight. Sickness not better just different. I figure its food poisoning as the sore gut i had last session has translated every day since into dioherea BAM. In order to not be embarrased i tried to summon a deload session in my back yard...
Chins 50 reps (11,11,10,9,7+2) lolol superset with pushups 5*10
Miltiary press 50kg 3*5
Feel pretty shit now... Will try to do a lower body deload of sorts on sat id say and still aim to start cycle 2 monday. Probs gonna skip wrestling this week... (off to make a machine gun into the toilet)
didnt train at gym today, but couldnt resist even tho ive been sick to go outside in the sunshine and set up my oly bar for a deload session. :D
Cleans from ground superset with pushups 3*5@60kg on cleans4*20@bw for pushups
Deads ramped upto 105kg 3*5 superset with fatboy chins 3*15
stretched then lay in the sun for ages. lol. should be right for monday tho ill probably change my order of days as i dont fancy doing 5/3/1 squats first thing monday after a shit week. Deads with squat supporters probably a better choice so come thursday ill be firing for the squat. xoxox
Hey kids, cycle 2 week 1 started today of 5/3/1 sickness is almost all gone but im definately malnourished, i have unstoppable, uncontrollable twitches in my legs which i never have, Probably malnourished from all my poo poos last week. will hit up some skippy(the actual kangaroo not going homo for my mate kurt, yet) and a shit load of vegies after this.
CYCLE 2 session 1 5/3/1
warm ups then
Cleans from floor 65kg*5, 70*5, 75*5, 80*5, 85*5
Deads 5/3/1 110kg*5, 120kg*5, 125kg*(15 double overhand+3 over under)18 (thats 3 reps up and 5kg up from last cycle, lol conservative 1rm much?)
a2g squats 5*10 @100kg (my 3rd exercise and there was stringy mc string in the rack behind me doing about 8 reps not even to parralel with 80kg fresh in the gym :(:( I bet he's italian and a soccer ref.
Ham curls superset with seated calf raise 5pl*15,12,12 (was cooked for hammies) and 50kg 3*20 for calves
stretched then out.
xoxox 18 rep deads after being sick funny thing was i even forgot to use my belt for that set. Reps were touch and go I could definately rest and reset grip for less reps maybe ill switch styles for next cycle.:P still brutal lulz all round tho.
edit: estimated 1rm for deadlifts is 200kg. Sounds good. Probably would round like a mother fucker on that tho lolol.
cycle 2 session 2
Harry Kewell tribute.
65kg*9 (was probably 10 but dunno brain explosion) so we will say 1 rep up on i think a heavier weight. edit: was same weight as last cycle but definately 1 maybe 2 reps up ooooo yeah
Push press superset with Chins (fuck fuck fuck)
75kg*5 /w 11 chins
77.5kg*5/w 9 chins
80kg*5 /w 8 chins
82.5kg*5 (could be a p.b) /w 8 chins
85kg*5 (pb) /w 6 chins (OLOL)
Inc Db press superset high row
30kg 5*10 with 5pl 5*12
Side dumbell raises 12.5kg 4*12 with skull crushers 30kg+bar 2*12 2*12 with preachers 20kg plus bar 4*12...
HARRY KEWELL HAS DONE IT AGAIN!
p.s im dying from swole lolololol im going to pass out by week 4. why didnt anyone say my template was gay? lololol