A Training Raggamuffin

[Lionheart]

Good work lately man.Great dips there!

 

[Natzo]

Good work lately man.Great dips there!

Yeah I second that!

good dips there!

 

[raggamuffini]

Strong workout man! things look good here! keep it up!

Thaks bro! And great to have you back reading my log :gaysign:

Good work lately man.Great dips there!

Yeah I second that! Good dips there!

I appreciate your support guys!
Dips are the best part of triceps-training and I'm hoping to get really strong at them

 

[raggamuffini]

Todays training was: Legs and Abs

1.Squat
-60kg x 12 WU
-100kg x 6 WU
-140kg x 6 (same as PB)
-140kg x 6
-135kg x 7

2.Bulgarian Squats with DB
-35kg's x 7
-35kg x 7
-35kg x 7

3.Hack Squat
-??? x 7
-??? x 7
-??? x 7

4.Seated Leg Curl
-85kg x 12
-85kg x 12
-85kg x 12

5.Lying Leg Curl
-70kg x 7
-70kg x 7
-70kg x 7

6.Seated Calf raises
-90kg x 12
-90kg x 12
-90kg x 12
-90kg x 12
-90kg x 12
-90kg x 12
(These done with 30 sec rest between the sets)

7.Seated Crunch
-95kg x 15
-95kg x 15
-95kg x 20

8.Leg raises
- x 20
- x 20
- x 20

The session was amazingly good! Got the most agonizing pump to my quads, hammys and calfs at the same time so that I could barely continue my workout.. I have fell in love with the bulgarians and I seem to get crazy puking feeling and quad-pump comibination from it every time
Seriously this was disgustingly effective leg-workout as they have lately used to be.. :gaysign:

 

[Natzo]

why did you lower the weight in the last squat set to do only 7 reps?


good job bro!

 

[raggamuffini]

why did you lower the weight in the last squat set to do only 7 reps?


good job bro!

The 140kg x 6 is same as my PB and I was going to do 3 times the set (previously only done once). Then at my second set I went really close to failure and decided to do 135kg x 6 for the last one.. But then I found the right soundtrack (Slipknot- Pulse of the maggots) and right attitude and got realtively easy 7 with it

Thanks mate! :music:

 

[L91]

Strong squats raggamuffini

 

[raggamuffini]

Strong squats raggamuffini

Thanks buddy!

Todays workout was: Back, Forearms and Abs

1.Pull-ups (wide monkey grip)
-BW x 6
-BW x 6
-BW x 6
-BW x 6
-BW x 6
-BW x 6

2.Pull-downs (wide hammer grip)
-90kg x 7
-90kg x 7
-90kg x 7

3.Seated one-handed Row in machine (plates)
-90kg x 7 (per side)
-90kg x 7
-90kg x 7
-90kg x 7

4.Deadlift
-80kg x 12 WU
-80kg x 12 WU
-100kg x 7
-130kg x 7
-160kg x 6 PB! (Went all-out for this one )
-130kg x 8
-80kg x 12
-80kg x 12

5.Over-hand grip Z-bar curls
-40kg x 10
-40kg x 10
-40kg x 10
-40kg x 10

6.Seated Crunch in machine
-100kg x 12
-105kg x 12
-100kg x 12

The workout wasn't that good but atleast i got the PB I was going after.. I have been deadlifting "heavy" (yeah right...) for something like 3-4 months and now for the first time I really found my limits
The set felt horribly heavy and I had no chance of getting even one more rep to that
Now I need a lot more practise and need to get my strenght up a notch by training the deadlifts intensily :gaysign:
Oh and I had to go on low weights after the PB because there was nothing left at my back or legs whatsoever..

 

[raggamuffini]

From the yesterdays horrible PB-set, my back is so sore that I could barely do my workout today.. Had some trouble with lifting the weights..

Todays session was: Delts, Chest and triceps (pump)

1.DB shoulder press
-30kg x 4 (too heavy)
-27,5kg x 7
-27,5kg x 7
-27,5kg x 7

2.DB High Incline bench
-35kg x 5 (bad, bad day..)
-32,5kg x 7
-32,5kg x 8

3.Bench press machine (plates)
-95kg x 8
-95kg x 8
-95kg x 9

4.Incline DB flies
-17,5kg x 7
-17,5kg x 8
-17,5kg x 7

5.Side laterrals with DB
-15kg x 8
-15kg x 7
-12,5kg x 10
-12,5kg x 10

6.Rear delt row in reverse pec dec
-??? x 12
-??? x 8 (added weight)
-??? x 8
-??? x 8

7.Front DB raises
-15kg x 12
-15kg x 10
-15kg x 10

8.Push-downs in cable with underhand-grip
-60kg x 15
-65kg x 12
-65kg x 12

9.Skull crushers, lying, in cable and with extra close grip
-??? x 10
-??? x 12

Today the iron was heavier than ever.. My lower back is amazingly sore and even lifting the DB's felt like exercising today.. Still managed to get a good workout done and even got a nice pump to my triceps and chest.. The close-grip skull crushers in cable were excellent and I'm thinking of doing them more often as a pump exercise!

 

[PrinceVegeta]

Nice sessions man! when feelin that sore its better to take a day off and rest the body!

 

[raggamuffini]

Nice sessions man! when feelin that sore its better to take a day off and rest the body!

Thanks buddy!
Yeah, I know it would be better to take a day off if feeling too sore..
The only problem is that I couldn't do my workout today (busy day) and my mentality won't allow skipping the whole session..
I have to add that the stiffness went away as I trained and my back warmed up

 

[miamiracing]

great session bro.. keep it up

 

[raggamuffini]

great session bro.. keep it up

Thanks buddy! Doing my best to become a beast like you

 

[Natzo]

we all have bad workouts..it happens...

if you see that you're getting tired and hitting plateus more than the usual.. just change things up.. play with the volume, reps and intensity.

good workout bro!

 

[raggamuffini]

we all have bad workouts..it happens...

if you see that you're getting tired and hitting plateus more than the usual.. just change things up.. play with the volume, reps and intensity.

good workout bro!

Thanks bud!
Words of wisdom.. Mixing it up always works Next week will be something different! Either high volume/high rep super-set week or 10x3-week, I don't know yet

 

[raggamuffini]

Todays workout was: Biceps, lats (pump) and abs:

1.Close grip chin-ups
-BW x 10
-BW x 10
-BW x 5 + x 5 + x 3 (rest pause set, 10 seconds between)

2.Close grip Z-bar Curls
-45kg x 12
-45kg x 12
-45kg x 11

3.Scott Curls in cable
-50kg x 12
-50kg x 12
-50kg x 10 + x 5 (10 seconds between)

4.Pull-over in cable
-75kg x 12
-75kg x 12
-75kg x 12
-75kg x 12
-70kg x 15
-70kg x 15

5.Seated Crunch
-95kg x 15
-95kg x 12
-90kg x 15

6.Sit-ups in Roman chair
-10kg x 15
-10kg x 15
-10kg x 15

7.Leg raises
- x 20
- x 25
- x 20

Got an amazing pump to my biceps, which was great! the not so great part was that yesterday I "dislocated" my shoulder for the first time in 6 months. (It dislocates and goes right back.. Old problem which hasn't been bothering me lately.. It used to dislocate almost weekly) So today the shoulder or actually the rear delt was a bit sore and I couldn't do any pull-ups.. Tomorrow it will be fine again
Strenghtening the shoulder has helped alot with the problem by the way.. So weight-training isn't always all-bad for ones health

 

[Natzo]

Nice workout has always!

hope you get you shoulder 100% bro!

keep the hard work!

 

[El Freako]

Good curling weight mate.

 

[raggamuffini]

Nice workout has always!

hope you get you shoulder 100% bro!

keep the hard work!

Thanks bro, I too hope to get it back too 100% as soon as possible.. (still today a bit sore rear delt)

Good curling weight mate.

Thank you! Maybe I'll grow visible biceps this way one day

 

[Hypocrisy86]

EZ curls for the win!, also congrats on the pump after arms, hard to get when doing lats sometimes.