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  1. #217
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    She just couldn't keep her hands off your sexy booty mate


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe



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  2. #218
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    I.. just love leg workouts... *wipes away a tear* just fucking beautiful.

    It's the weight chalk...... Great workout bro.




  3. #219
    nice squatting mate! haha fuck shitty spotters


    She really looks like someone set her face on fire and put it out with a bike chain.


  4. #220
    Mecca V.I.P. bodybuilding reputation
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    Awesome workout bro, i enjoy box squats the are heaps of fun cos u have to extra smooth with good control :keke:

    shame about the female bodybuilder as a spotter, i would of gotten her to spot my ball sack when i squat

    keep training hard bro


    [OCT 08,FEB 09|MOTM] DriDDeRz
    [2008 MOTY|2nd]


    My Inbox is always open for Questions & help regarding anything


  5. #221
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Freako>> haha, that must be it

    Big-Z>> I love them too - nothing leaves you with a more satisfying feeling And thanks bro

    Skeptic>> Epic shitty - why is it some people automatically asumes that you wan't forced reps when you ask for a spot ? Thanks man!

    Dridder>> Thanks mate Box squats are awesome, I forget how sweet they are. Haha, that's a good plan - i'll make her do that the next time :keke: I'll keep training hard bro, no worries

    WO 20/11-2008

    Todays mission was to get in and out of the gym quick, so I didn't waste my time on rest and talk - got right down to business.

    Incline BB bench press:

    12 @ 40kg
    10 @ 60kg
    6 @ 70kg
    3 @ 80kg - weak, didn't even bother going for more reps.
    9 @ 72,5kg
    8 @ 72,5kg
    12 @ 62,5kg

    Hammerstrength lat pulldown:

    12 @ 50kg
    10 @ 80kg (neutral grip)
    9 @ 90kg (uh grip)
    8 @ 90kg (Oh grip)
    7 @ 90kg (neutral)
    10 @ 80kg (uh grip)

    SS

    bent over db rear lateral raises:

    12 @ 10kg
    11 @ 13kg
    11 @ 13kg
    11 @ 13kg

    DB shoulderpress:

    10 @ 20kg
    8 @ 30kg
    6 @ 30kg
    4 @ 30kg - 4th rep got down completely wrong and I couldn't press it up again :jerkoff1:
    9 @ 26kg

    SS:

    Rope stiff arm pulldown: - extra

    12 @ 18kg
    8 @ 33kg
    9 @ 33kg
    12 @ 28kg

    Db rows: - extra

    12 @ 36kg
    On decline bench, both feet up:
    8 @ 24kg
    10 @ 24kg
    10 @ 24kg
    10 @ 22kg
    - fuck yeah, nice one!
    Alm:
    10 @ 40kg

    SS:

    Db shrugs:

    10 @ 28kg
    12 @ 40kg
    12 @ 40kg
    10 @ 40kg

    - Trapzlicious!

    Triceps rope pushdown:

    15 @ 17,5kg
    12 @ 24,5kg
    15 @ 31,5kg
    12 @ 31,5kg
    One arm:
    8 @ 12,5kg
    10 @ 7,5kg

    SS:

    Hammerstrength Machine biceps curl:- extra

    12 @ 20kg
    10 @ 32,5kg
    9 @ 32,5kg
    12 @ 30kg
    9 @ 30kg

    - Dirty Gunzors!

    Cable crossovers: - extra

    15 @ 10kg
    15 @ 17,5kg
    12 @ 17,5kg
    15 @ 15kg

    ----------------------------------------------------------------------------------------------




  6. #222
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice one bud, sorry about the incline.
    Looking strong everwhere else though bro good work.




  7. #223
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Big Z>> Thanks mate! Don't know why the incline was so weak? Maybe it's about time for a small deload or something.

    WO 21/11 - 2008

    I did 45 min of cardio this morning before school - nice feeling. I did some calf-work as well:

    Seated horizontal calf raise:

    12 @ 75kg
    12 @ 95kg
    10 @ 115kg
    10 @ 115 + 20 donkeyraises @ bw
    10 @ 115 + 20 donkeyraises @ bw
    10 @ 85kg + 10 @ 77,5kg + 10 @ 65kg

    ---------------------------------------------------------------------------------




  8. #224
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice .. I gotta get some calf work in too im slacking in that dept. Great work!




  9. #225
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    big Z>> yeah, I just do calves whenever I can since they are a weakpoint and can tolerate a lot of reps and work. But i hate doing em - boring as hell, that's why I use dropsets and stuff like that to get it done quickly.

    WO 22/11 - 2008

    Yesterdays session. I got completely drunk friday, dragged some random chick home, and shipped her off the next day so I could hit the iron. I only had about 3 hours of sleep so I was feeling a bit wierd, but got a decent session done.

    Deadlift:

    10 @ 60kg
    8 @ 90kg
    5 @ 120kg
    Touch and go:
    8 @ 120kg
    5 @ 130kg
    5 @ 130kg

    Military press/ push press:

    10 @ 40kg
    6 @ 50kg
    6 @ 52,5kg
    5 @ 52,5kg

    - weak

    SS:

    T-bar rows:

    12 @ 40kg
    12 @ 70kg
    10 @ 80kg
    10 @ 80kg
    10 @ 80kg + 10 @ 70kg + 10 @ 55kg
    +barbell

    - with a narrow grip and that worked really well.

    Seated Db Lateral raise:

    12 @ 10kg
    8 @ 15kg
    7 @ 15kg
    8 @ 15kg
    10 @ 11kg
    10 @ 11kg

    SS:

    Chins: - neutral grip

    10
    12
    12
    10
    8 (oh)

    Incline flyes:

    14 @ 18kg
    12 @ 24kg
    12 @ 24kg
    11 @ 24kg

    SS:

    rear delt 'rows':

    10 @ 18kg
    10 @ 22kg
    10 @ 22kg

    Db hammercurls:

    8 @ 18kg
    7 @ 24kg
    8 @ 22kg
    8 @ 22kg
    + a set of barbell curls

    SS:

    Dips:

    16 x bw
    10 @ +20kg
    8 @ +40kg
    7 @ +40kg + 10 @ 60kg cg bench

    -------------------------------------------------------------------------------------------




  10. #226
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice dude that's how I met my g/f but I digress.

    Nice work out.
    Strong dips bud, and sexy looking deads.




  11. #227
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    bigz> This girl wasn't really g/f material - but a nice catch for a nights fun Thanks man - the dips kinda sucked, didn't feel like I had my ususal strength in them, but I guess they are okay. Deads are always sexy

    WO 23/11 - 2008

    A quickie today.

    Front Squat:

    10 @ 40kg
    8 @ 60kg
    6 @ 70kg
    6 @ 80kg - the barbell slipped on the 6th rep, I was close to getting ugly, but i saved in the last second and racked it.
    4 @ 80kg - bah
    8 @ 70kg
    7 @ 70kg
    10 @ 60kg

    - Not the same power as last weekend, but i'm still pretty affected by all the drinking and lack og sleep from friday.

    Standing calf raise:

    12 @ 40kg
    12 @ 80kg
    12 @ 80kg
    12 @ 80kg
    12 @ 80kg
    12 @ 80kg

    SS:

    Cable crunches:

    12 @ 28kg
    12 @ 36kg
    12 @ 36kg
    10 @ 36kg
    10 @ 36kg
    12 @ 36kg

    Crosstrainer:

    10 min
    --------------------------------------------------------------

    And then home and carb up - a lot of carbing up might I add




  12. #228
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Very nice squatting, if the bar slips frequently put s little chalk on the bar or your back.




  13. #229
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    I hate front squats with a passion, nice work on them though!




  14. #230
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Me too but they hit the quads like no other....will maybe hacks.




  15. #231
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    very solid work on those front squats essensen those are freakin hard, done em like once, and never again short and sweet workout


    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.


  16. #232
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Bulkboy>> Thanks bulkboy Yeah, they are hard and i'm still weak, but i'm progressing in them atm so hopefully I can keep it up!

    El Freako>> I really like them - acutally better than regular squats, I'm better at getting good depth on the fronts and they work the quads so much better (I had doms in my quads from just doing front squats the last couple of times - that probably wouldn't happen if I only did regular squats - they would most likely just kill my glutes :keke

    Samoan-Z>> Thanks man! Yeah, I would if I had any :wutyousay:My gym doesn't have any either.


    WO 25/11-2008

    Yesterdays bout - even though I kinda lacked energy it was a decent session. I also came to the conclusion I need to revise my offseason diet - I eat really clean so I'm having troubles eating more food than I already am, which is why my weight is stalling atm. I plan on solving this by using carbs (prolly dextrose) during my sessions - a cheap and quick way to et some extra cals down.

    A. Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg
    6 @ 72,5 - slow eccentric phase

    Chins:

    10 x bw
    22 x bw

    B Db incline bench press: (supplemental lift)

    10 @ 24kg
    6 @ 30kg
    5 @ 38kg
    5 @ 38kg
    10 @ 32kg

    - 2 sets on the 38's this time, great!

    C1 Barbell Rows:

    10 @ 60kg
    8 @ 80kg
    8 @ 112,5kg
    8 @ 112,5kg
    10 @ 100kg

    - Screw Jane fonda!

    SS

    C2 Seated db powercleans:

    10 @ 6kg
    10 @ 9kg
    10 @ 9kg
    10 @ 9kg

    D1 Barbell Shrugs

    10 @ 60kg
    10 @ 100kg
    10 @ 112,5kg
    10 @ 112,5kg

    SS:

    D2 Front pulldown: (extra)

    10 @ 54kg
    9 @ 82kg
    9 @ 84,5kg
    10 @ 82kg - UH grip
    9 @ 82kg - UH

    E1 Db incline curls:

    10 @ 15kg
    9 @ 22kg
    8 @ 22kg
    8 @ 18kg
    + against the wall curls: 15kg @ failure

    - Sweet jesus!

    SS:

    E2: lying bb extensions:

    10 @ 20kg
    7 @ 30kg
    11 @ 25kg
    12 @ 25kg
    10 @ 25kg + cg repout
    + barbell

    - Long time, no see! It's a great exercise, but it tend to hurt my elbows when I use it on a consistens basis. Never the less - it gave me fantastic DOMS in tri's today.

    ----------------------------------------------------------------------------------------------------------------------------------------




  17. #233
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Fucking ouch I haven't done curls aginst the wall in quite some time, nice work bud... jebus that had to burn.




  18. #234
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Your session are looking brutal...good work.You learn to love those fronties






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