.oO| Teh Crown JEWels |Oo.

[Tunen]

110306 IK99

Till>> Do it man

BP DE
10@20kg
10@50kg

3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg


Snatch-pull
5@50kg

3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
(Too easy)


Yates-row
15@80kg
15@80kg
15@80kg
(peanuts)


Leg-ext.
10@30kg

10+10@20kg (ISO)
10+10@20kg (ISO)
10+6@20kg (ISO)
(Something snapped in my left quad...)


Flyes
12@20kg
12@20kg
10@20kg
10@20kg
(easy-peasy)


DB curl / Push-downs
10+10@17kg / 10@40kg
10+10@17kg / 10@40kg
8+8@17kg / 10@40kg


Calf-press hack, pause
8@100kg
8@100kg
8@100kg
8@100kg
8@100kg
(NP)


Ok session... Forgot to train shoulders though


Soundtrack: Katatonia - The Great Cold Distance, Slayer - Christ Illution, Rawnchy+Anthrax (Sunes), Opeth - Deliverance

 

[Tunen]

110606 IK99

301006 IK99

Had to take a wizz in a cup today


Squat OL
8@50kg
5@80kg
1@110kg

5@140kg
5@130kg
5@130kg
5@130kg
5@130kg
(Lots of power to spare)


DL
1@130kg

3@170kg
3@170kg
3@170kg
3@170kg
3@170kg
(Lots of juice left as well)


BP
15@50kg
10@80kg

5@105kg
5@105kg
5@105kg
5@105kg
5@105kg
(The thumb-grip works just fine )


Chins
8@tunen
8@tunen
8@tunen
(Tried to be very explosive)


Calf-press hack / calf-raise standing / calf-raise floor
20@50kg / 20@BW / 20@bw
20@50kg / 20@BW / 20@bw
20@50kg / 20@BW / 20@bw
(Save me Jebus!)


Laterals
10@15kg
10@15kg
10@15kg
(Peas...)


Good session today with no challenges...

 

[FOOTBALL FAN]

lots of volume in your sessions mate bet your legs hurt after all those squats

 

[Tunen]

lots of volume in your sessions mate bet your legs hurt after all those squats

Good bet

 

[Tunen]

110806 Sparta

081106 IK99

Showed up at 9am in an empty gym... Had class afterwards so I had to.

Front-squat
10@50kg
1@80kg

10@100kg
10@90kg
10@90kg
10@90kg
10@90kg
(Hard in the morning)


RDL
8@110kg
8@110kg
8@110kg
(Good stretch)


Yates-row
10@90kg
10@90kg
10@90kg
(Easy peasy)

Got really dizzy all of the sudden and decided to stop... Too early for me I guess

 

[Tunen]

111006 IK99

Snatch-pull
1@80kg

3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
(Lots of juice. Calves scream for mercy)


BP Gillingham (DE)
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg


Leg-ext.
10@30kg

3x10 + 3x10 @15kg (ISO)
2x10 + 2x10 @15kg (ISO)
(Easy)


Dips
8@bw+20kg
8@bw+20kg
8@bw+20kg
8@bw+20kg
8@bw+20kg
(peas)


Laterals
10@15kg
10@15kg
10@15kg
(blah...)


Calf-press alt.
4x10+10@bw
12+12, 10+10@bw
(2 exstra sets )

Fine session in deed but still no challenges. Everything is still easy, which is perfectly fine. Room for progression...

Soundtrack: RATM - Evil Empire, Muse - Origin of Symmetry, Deftones - Saturday Night Wrist

 

[FOOTBALL FAN]

lots of sets hows the low reps working for you?

 

[Tunen]

lots of sets hows the low reps working for you?

It's allright... It's Dynemic Effort reps though, so very light weights. No challenge at all -just to get some speedy lifts (Gillingham cycle)

 

[Tunen]

111306 IK99

Squat OL
10@60kg
5@80kg
1@100kg

5@140kg
5@140kg
5@130kg
5@130kg
5@130kg
(Easy)


DL
1@130kg

3@180kg
3@180kg
3@180kg
3@180kg
3@180kg
(Rockets!)


BP Gillingham
15@50kg
10@80kg

3@112kg
3@112kg
3@112kg
3@112kg
3@112kg
(Rockets!)


Chins
10@tunen
9@tunen
8@tunen


Calf-press hack / Donkeys / calf-raise floor
20@50kg / 20@BW / 20@bw
20@50kg / 20@BW / 20@bw
20@50kg / 20@BW / 20@bw
(Christ!)


Laterals
10@15kg
10@15kg
10@15kg


Really nice session today! Had so much power

Soundtrack: Volbeat - The Strength, The Sound, The Songs

 

[Johnny Bravo]

Sweet soundtrack

Thanx for a funny ass weekend with plenty o' alcohol

 

[Tunen]

Sweet soundtrack

Thanx for a funny ass weekend with plenty o' alcohol

You too bra'

I'm recovering at work right now

 

[Johnny Bravo]

You too bra'

I'm recovering at work right now

I still feel pretty beat because of teh drinking. It's great

Gotta do that again some time.

 

[Tunen]

111506 Sparta

Front-squat
10@20kg
5@60kg
3@80kg

8@100kg
8@100kg
8@100kg
8@100kg
8@100kg
(8s are more fitting than 10s for this exercise I reckon...)


RDL
8@110kg
8@110kg
8@110kg
(NP, but suffered from heavy DOMS from Monday's DL)


Yates-row
10@90kg
10@90kg
10@90kg
(Nuthin' much...)


Dips
8@tunen

8@tunen+22,5kg
8@tunen+22,5kg
8@tunen+22,5kg
8@tunen+22,5kg
8@tunen+22,5kg
(Lots of speed)


Laterals seated
10@12kg
10@12kg
10@12kg
10@12kg
10@12kg


Calf-press alt. -giant-sets
10+10@tunen+sled
10+10@tunen+sled
10+10@tunen+sled
10+10@tunen+sled

12+12@tunen+sled
10+10@tunen+sled
(Grow goddamnit!!! Stubborn little BASTARDS!!!)


Fine session, but it's too early to squat @ 9am.

Soundtrack: Slayer - Seasons In The Abyss, Volbeat - The Strength/The Sound/The Songs

 

[Till]

I tried to tell you: You can't expect you calves to grow just by standing on your toes like some little balletgirl... To grow calves like Dorian and me, you need all the plates you can find, moderate reps and strong contractions. Come on, you can do it, just think happy thoughts!

 

[Tunen]

I tried to tell you: You can't expect you calves to grow just by standing on your toes like some little balletgirl... To grow calves like Dorian and me, you need all the plates you can find, moderate reps and strong contractions. Come on, you can do it, just think happy thoughts!

 

[Tunen]

111706 IK99

Hooked up with Till for a friday night DISCO session

Træk-hiv
3@80kg

3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
(Nice pump in calves and traps)


BP Chickenham (DE)
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg
3@85kg


Leg-ext.
10@30kg

4x10 + 4x10 @16,25kg (ISO)
10 + 10 @16,25kg (ISO)
(Good burrrn)


Flyes
12@20kg
12@20kg
10@20kg
10@20kg
(Now I have 4 pecs )


DB curls seated
12@17kg
10@17kg
10@17kg
(Some gun-work)


Triceps ext.
10@45kg
10@45kg
10@45kg
(Shitty pulley)


Calf-press paused
8@100kg
8@100kg
8@100kg
8@100kg
8@100kg


Soundtrack: Volbeat - The Strength / The Sounds / The Songs & Slayer - ?

 

[Tunen]

112006 IK99

Squat OL
10@20kg
5@60kg
5@80kg
3@100kg
3@120kg

5@140kg
5@140kg
5@140kg
5@130kg
5@130kg
(Still peanuts)


DL
1@130kg
1@160kg

3@190kg
3@190kg
3@190kg
3@190kg
3@190kg
(Nice speed)


BP Gillingham
10@60kg

5@100kg
5@100kg
5@100kg
5@100kg
5@100kg
(Ridiculous weight. Should have been 97 but forgot my schedule)


Chins
10@tunen
10@tunen
8@tunen
(I'll add weight next time)


Calf-press hack / Donkeys / calf-raise floor
20@60kg / 20@BW / 20@bw
20@60kg / 20@BW / 20@bw
20@60kg / 20@BW / 20@bw
(Hate that BS)


Laterals
10@15kg
10@15kg
10@15kg
(I'll go heavier next monday)


Nice powerful session today. Lots of room for progression.

Soundtrack: Cradle of Filth - Thornography, Slipknot - The Subliminal Verses Vol. 3, Trivium - Ember to Inferno

 

[Rocky]

Nice looking sessions. Some big dead weight there!

 

[Clint]

squats and deadlifts on the same day and both are damn heavy I dont know how you pulled that off but that is some insane work with some very heavy weight


you better add weight next time to those pullups

good job not neglecting those calves either big man, great work done right here. I dont comment much in here but I always check the sessions out, perhaps I'll have to leave my comments now

Metallica > Tunen

 

[Till]

The Great White = Tunen