Grandmasters Quest For Muscle Tone

[grandmaster]

17 December 2008

Been banned so i couldn't post for a while lol

[BACK]

Seated Rows

10 x 20kg
10 x 40kg
10 x 60kg
06 x 60kg

Deadlifts

10 x 40kg
10 x 60kg
4 x 90kg
failed at 100kg

Barbell Rows

12 x 30kg
12 x 50kg


Pull Ups 2 x 12
Chin Ups 2 x 6


[ABS]

Abswing Machine - Lower Abs

2 x 20

 

[Samoan-Z]

Nice one bro, what you get banned for?

I always see people get banned but never get a reason lol.

 

[grandmaster]

i threathened to destroy this forum like 2 years ago when i was into hacking and stuff...

was a fucked up lil kid back then... very immature.

[LEGS]

Seated Calve Raise

12 x 40kg
12 x 50kg
2 x failure x 60kg

Standing Calve Raises

3 x failure x 55kg

Single Legged Calve Raise

3 x 12 x 55kg

Leg Extensions

12 x 4plates
12 x 6plates
12 x 8plates

Squats

12 x 40kg
12 x 50kg

stopped cause couldnt manage plus no one to spot me on the squats....

Spin Wheel Bike Highest Tension

3 minutes

Was my worst session by far ever!

 

[PrinceVegeta]

Nice last session man!

 

[Samoan-Z]

Sorry about the shitty workout, next one will be different it'll be better.

 

[grandmaster]

[TRICEPS]

Tricep Pushdown

20 x 5kg
20 x 10kg
15 x 15kg
12 x 20kg
failure x 25kg

Lying Tricep Extensions - ez curl bar

3 x 12kg x 10kg

Tricep Dips - chair to chair - diamond hand shape

4 x failure

[BICEPS]

Preacher Curl Machine

12 x 10kg
12 x 15kg
10 x 20kg
10 x 25kg
10 x 30kg
failure x 35kg
2 x failure x 40kg

Biceps were really pumped in this exercise i was shocked at how much pump you can get , never got a pump like that before, it just gets better as the workout continues

Dumbell Curls

2 x 10 x 10kg

Ez Bar Curl - wide grip 2 sets : close grip 2 sets

4 x 12 x 10kg

Straigh Bar Curl

3 x 10 x 10kg

[ABS]

Situps

2 x 20

Reverse situps or w.e

1 x 20

Abswing Machine

2 x 20

Was a nice session , could feel the pump bothways...Not to heavy but who would complain , was about 40 degrees celcius in South Africa outside the gym was way more.

 

[Samoan-Z]

Nice bicep session bro, you're gonna be sore tommrow.

 

[grandmaster]

23 DECEMBER

Chest

10 x 30kg
10 x 40kg
6 x 50kg

Incline Dumbell Press

12 x 10kg dumbells
10 x 20kg dumbells
06 x 20kg dumbells

Smith Incline Press - bar = 25kg

10 x 10kg
10 x 20kg
10 x 10kg

Left Arm Preacher Curl

10 x 10kg
10 x 15kg
10 x 20kg

Concetration Curls Left Arm

2x 10 x 5kg

Left Tricep Pushdown

3 x 10 x 5kg - i couldn't go more cause i cant seem to stabilize my hand in order to bring the weight down

24 DECEMBER

Quads

Leg Extensions

12 x 20kg
10 x 30kg
10 x 40kg

Squats

15 x 30kg
12 x 40kg
10 x 50kg
10 x 60kg - spotter
08 x 70kg - spotter

after this i felt dizzy , went to the toilet puked my guts out , felt like i was going to faint, slept in the bathroom for like 20mins , took a shit , couldnt do anymore workout i dont know why this happened.

 

[PrinceVegeta]

Why only training left arm?

 

[Hypocrisy86]

Congrats on the work man, keep up the intense work.
left arm training? weak arm?. hope it all helps!

 

[grandmaster]

since my left hand is weaker i was told do do extra sets on the left hand on a non bicep/tricep day so it can get bigger.. thats all...

did i mention after squatting i puked legs are still sore today and im taking in tons of protein

 

[KurtyJ99]

I would train both bro.

 

[Samoan-Z]

after this i felt dizzy , went to the toilet puked my guts out , felt like i was going to faint, slept in the bathroom for like 20mins , took a shit , couldnt do anymore workout i dont know why this happened.

Called squatting lol, after pushing your body to it's limits like that then going for more you can easily faint, puke and fall asleep.

I remember when training for powerlifting I apparently fainted then puked, my training partners said they had to roll me on my side. then I woke up got into my car and fell asleep in the back seat when I went into to put my gym bag away, but that was years ago. it happens.

Also never train one arm especially if you are using DB's cause using DB's will even it out anyways train both arms using the DB's and stop when one arm can't do any more, rest and repeat and soon they will both equal in strength again then may take a week or so but weightlifting, powerlifting, bodybuilder whatever is a thing of patience, Rome wasn't built in a day.

:angrydude:

Also when it comes to training never stop becuase you make noise or any of that shit have told the gym owner at my gym to fuck off so many times he's always bitching when I lift anf not put down 450lbs. plus softly.

You are training let them watch maybe they'll learn something.

Please take what I have said as an educational speech and not in nager or offense.

-God Bless.

 

[grandmaster]

Called squatting lol, after pushing your body to it's limits like that then going for more you can easily faint, puke and fall asleep.

I remember when training for powerlifting I apparently fainted then puked, my training partners said they had to roll me on my side. then I woke up got into my car and fell asleep in the back seat when I went into to put my gym bag away, but that was years ago. it happens.

Also never train one arm especially if you are using DB's cause using DB's will even it out anyways train both arms using the DB's and stop when one arm can't do any more, rest and repeat and soon they will both equal in strength again then may take a week or so but weightlifting, powerlifting, bodybuilder whatever is a thing of patience, Rome wasn't built in a day.

:angrydude:

Also when it comes to training never stop becuase you make noise or any of that shit have told the gym owner at my gym to fuck off so many times he's always bitching when I lift anf not put down 450lbs. plus softly.

You are training let them watch maybe they'll learn something.

Please take what I have said as an educational speech and not in nager or offense.

-God Bless.

thanks for this bro i really appreciate you and your motivation in my log!

gym has been closed since thurdays because of fucking festivity...

So i did a small workout at home for the arms..

SUPERSETS

Concentration DB Curls

3 x 15 x 5kgs

Lying DB Tricep Extensions - each arm

3 x 15 x 5kgs

Hammer DB curls

3 x 15 x 5kgs

Tricep Kickbacks

3 x 15 x 3kgs

Seated Reverse Dumbell Curl

3 x 15 x 5kgs

Overhead Tricep Extensions

3 x 15 x 3kgs

I don't know why but my biceps and triceps were pumped i mean really pumped from such light weight and volume..

I watched this Flex Wheeler train arms yesterday on MDTV and used his principles...slow and squeeze the arm when training.

Took 17g PWO protein and 17g post workout..

Now im preparing my breasted chicken with some backed potatoe slices i can smell them from here!

 

[DriDDeRz]

i see what u mean by small workout at home lol,

3 - 5 kg weights used

better then nothing, keep training hard bro and when the gym goes back to normal hours make up for it

 

[Samoan-Z]

Ditto bro, great workouts, and with imbalanced arms just use DB's on Both arms to same weight and volume and the weaker one will eventually catch up.

Also masterbate with alternating hands, you may think this is a joke but im serious use your other hand often.

 

[grandmaster]

Monday - Chest

Flat Bench

10 x 40kg
10 x 50kg
06 x 60kg
10 x 50kg
10 x 40kg

Incline Smith Machine

10 x 35kg
10 x 45kg
10 x 35kg
10 x 35kg

DB press flat

12 x 12kg
12 x 15kg
06 x 20kg
04 x 20kg

Incline Flies

12 x 5kg
12 x 7.5kg
10 x 10kg
10 x 12kg

 

[grandmaster]

Tuesday - Legs

Leg extensions

12 x 2plates
12 x 3plates
12 x 4plates

Squats

15 x 30kg
12 x 50kg
10 x 60kg
10 x 70kg
10 x 80kg - most i have squatted ever, needed a spot cause once you go below parralel its fucking hard to come up , the last rep i thought the shit was going to leak out my ass.

Hack Squats

3 x 12 x 20kg - was still weak after the squats again plus i am new to using the hack squat machine

Calve Raises on Hack Squat machine

5 x failure x 40kg

Seated Calf Raise

12 x 30kg
12 x 40kg
3 x 12 x 50kg

My legs were sore...not i did not do any hamstring movements cause i completely forgot!

Preacher Machine

12 x 10plates = 50kg
3 x 12plates = 60kg

i dont know why i do so much there but the with each arm can't go anywhere near that weight

Preacher curl Db's

3 x 15 x 7.5kg - each arm

Cable Curls

2 x 15 x 5kg - i was aiming for the burn

Hammer DB's

3 x 12 x 7.5kg - each arm

topped it off with 60g carbs and 34g whey protein plus 5g creatine

 

[grandmaster]

Wednesday - triceps

can't remember wweights cause i never took my logbook

tricep pushdown

3 sets x 12reps

skullcrushers

3 x 12reps

tricep bench press

3 x 12reps

single arm overhead extensions infront of you

3 x 12reps per each arm

 

[PrinceVegeta]

Strong session u have been having man! keep up the good work!