HEY BENNETT! LET OFF SOME STEAM!

[Xiva]

"Good to hear Mike, I should be able to answer your pm aswell, come morning - It's about time lol."

Take your time champ

- Anyway fucking awesome session, looks god damn impressive as always. How's the blodsprængninger @ your back?

 

[Deity]

Workout of Yore aka. "Da Last Workout" aka. "DLW"

The son of Ryan Bakke, lol.
Bluuuuurrp.

Chinups supinated for kingz and country
12 x BW
12 x BW
6 x 25kg
5 x 30kg
5 x 30kg
4 x 30kg
8 x 20kg
8 x 20kg
10 x BW
10 x BW
- mediocre

mobility

FSQ OL grip, my extensors are gettin' bendy. Rawr!
30 x bar
20 x bar
static stretching
12 x 60kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg

ss

Leg Extensions
12 x 60kg + 20 sec quad stretch @ 40kg
12 x 60kg + 20 sec quad stretch @ 40kg
12 x 60kg + 20 sec quad stretch @ 40kg
12 x 60kg + 20 sec quad stretch @ 40kg
12 x 60kg + 20 sec quad stretch @ 40kg

CG Dips
8 x 40kg
8 x 40kg
6 x 50kg
6 x 50kg
6 x 50kg
5 x 50kg
5 x 60kg

Db Press
27 x 40kg

 

[PrinceVegeta]

Nice pullups and Dips man!!

 

[Bulkboy]

damn if those are mediocre chinups, then mine really suck donkey balls

great effort in that session bro. humongous dips as per usual. solid fronties as well

 

[Xiva]

Awesome round champ! Insane volume and great pullups!

 

[_ROBERTiNHO_]

100kg front squat ss with leg extensions, must be really hard on the quads. Solid work man!

 

[Deity]

I hope terrorists bomb Shitness World. Burn it down, down, down to the ground

Chinups
12 x 15kg
12 x 15kg
12 x 15kg
12 x 15kg
10 x 15kg
10 x 15kg
10 x 15kg
10 x 15kg

ss

Dips
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg

10 x 40kg
2 + 2 + 1 x 80kg

Db snatches
2 x 10 x 28kg
2 x 5 x 40kg
2 x 5 x 40kg
2 x 5 x 40kg
2 x 5 x 40kg
2 x 3 x 40kg
2 x 3 x 40kg
2 x 3 x 40kg
2 x 3 x 40kg
- I almost got kicked out of my gym for dropping them on the floor between reps, we're talking hip height here. What the fuck is up with that. I thoroughly hate this wellness shit. The gym owner can suck a burning cockster. He's just pissed because he used to gear like crazy, then his kidneys failed and he plummeted into a big whirlwind of furious hate and anger. So yeah, if you read this; You're a fucking twat, get your balls back or get a new job.

Neck Bridges front and back
2 x 10
2 x 10
2 x 10
2 x 10

ss

Glute Bridges
20
20
20
20

 

[_ROBERTiNHO_]

Poor volume as usual Glute Bridges? Nice.

 

[Xiva]

Awesome volume as always Rasmus! - Keep it up.

Seriously, that center-owner, should grow a pair of balls

Rob -> Youtube is your friend.

 

[_ROBERTiNHO_]

Rob -> Youtube is your friend.

I knew it, i was just making a comment, but thanks anyway.

 

[PrinceVegeta]

Awesome session man! nice dips and pullups!

 

[Deity]

I'M GOING THE DISTANCE

Great workout today.

Chinups
10 x 20kg
10 x 20kg
4 x 40kg
4 x 40kg
4 x 40kg
8 x 30kg
8 x 30kg
-fucking insane

Sumo DL technique + instructing a mate
30 x 1 x 100kg

FSQ ol grip
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 100kg
5 x 120kg pr
3 x 140kg pr YES!
1 x 150kg pr
0 x 160kg lost balance completely lol, knew I only had one shot left
0 x 180kg fack man, too big of a jump, couldn't lock out completely, lacked fucking 10cm or so, got out of the hole pretty nicely and everything. This is possible. Conclusion: I ROCK!

DB Lunges
1 round x 26kg
1 round x 26kg
1 round x 26kg
1 round x 26kg

Variating pullups/chinups
200 reps

CG BP
5 x 5 x 100kg

You got nothing on me. My abs are getting strong again bitches.
Now I'll enjoy two days of rest. Going to visit my grandparents, come morning. I love my grandparents. I love training hard. I love the mecca.

 

[_ROBERTiNHO_]

Strong front squats! Nice fullbody workout.

 

[Xiva]

And i love you

Awesome squating!

 

[Deity]

Thanks you two.

Cardio, 7km on abandoned railroad tracks. Took a while due to snow.

 

[Xiva]

The god damn snoes start to really piss me off!

Stay inside and check your mailbox "hint" "hint"

 

[Bulkboy]

epic strenght in that session. front squats are off the hook and same with the pullups. what type of cardio do prefer? 7 km is quite a long distance. how is the intensity?

 

[Xiva]

epic strenght in that session. front squats are off the hook and same with the pullups. what type of cardio do prefer? 7 km is quite a long distance. how is the intensity?

If i know Rasmus correctly, the only thing he would be consider doing is steady state

 

[Deity]

claiming the muscle

Something to consider, live and breathe

Yesterday, whilst discussing training, I almost killed a man. This dillusional knowitall bastard, whom I barely know, spewed tha mad broscience in my face. Here follows a few of his epic lines;

-"It's all about getting big guns, big pecs and a small waist, everything else is a waste of time"

-"You're not the only one who knows training man! Just cause you've been to the gym 4-5 times"

-"All you need is a medicine ball and a couple of 30 pounders, then you never need to go to the gym"

-"I'm serious man, hypers, crunches and pushups will get you ripped"

I really can't say how it all ended, what an epic character. That's the stuff you usually only get to read about but I got to experince a complete crazy firsthand. I feel both honered and disgusted at the same time.

TRAINING
Choice of music: Braveheart

Chins
5 x 5 x 30kg

Dips
5 x 5 x 50kg

DB Supported Row
10 x 10 x 22kg

ss

Incline DB Flies
10 x 10 x 22kg

The observant reader knows I was supposed to rest today, but a few friends wanted me to instruct them. They never showed up.. I would be lying if I said this didn't annoy me. Either you train hard or you slit your wrists, I hate halfarsery.

Mike; I like snow, the solemn atmosphere it brings. Summer ain't bad either though
Bulkboy; Thanks a bunch mate, I feel strong too. Regarding the cardio, Mike is right I like to do steady state at around 7km/h, 3 times a week, with 25-50kg on my back, iron marbles. Sometimes I'm a bit lazy at logging cardio though.. I also like HIIT sprints and will be implementing it when I start cutting again.

 

[Deity]

Now I'm up on the hillside
in the shade of the vine
where all the lost come to hide