.oO| Teh Crown JEWels |Oo.

[Tunen]

LOW-BOX SQUAT
8@50kg
5@100kg
3@150kg
2@170kg
2@180kg
2@190kg
8@160kg
:wutyousay:


GOODMORNINGS
8@125kg
8@125kg
8@125kg
8@125kg
awesome

superset

Y-T-W COMPLEX
5@6,5kg
5@5,5kg
5@5,5kg
5@5,5kg
heavy


FRONT-SQUAT
6@110kg
6@110kg
6@110kg
6@110kg
6@110kg
6@110kg
Easy


DECLiNE DB FRENCH-PRESS
8@20kg
8@20kg
8@20kg
8@20kg
8@20kg
boring exercise

superset

DONKEY CALF-RAiSE
20@65kg
15@65kg
15@65kg
15@65kg
sweet burn


Fo shizzle that box just sucks all the momentum out of the move. Tough business redface1

Sounds: Illdisposed - 1-800 Vindication and The Prestige

 

[Till]

Lulz @ pic. Repped.

Oh, and great lifting my little friend.

 

[Samoan-Z]

Nice work tunen I'm never disappointed when I read your logs.

 

[philosopher]

Y-T-W complex...?

 

[Tunen]

Cheers Sammy

Philo>> rotator cuff stabilization. Similar to scarecrows.

 

[alex]

whats the purpose of the box in squats?i,ve seen before but i dont know whats for

 

[Hypocrisy86]

Awesome work man, even after a quite long break , strength looks solid.

 

[Natzo]

box squats are pretty tuff exercise! and heavy like your..

awesome workout TUnen!

 

[Tunen]

Alex>> The purpose is to, as I mentioned, eliminate momentum and stretch reflex in the bottom position of the lift. Reversing the lift "from scratch" should increase my ability exert power in the bottom position, hence enhancing my ability to manage higher intensities. This because my strength in the upper part of the lift greatly exceeds my bottom-position strength. This is common to most people.

Hypoo and Natzi>> cheers dudes. check back often

 

[Tunen]

HEMiSPHERE HOOTERS

BENCH PRESS
8@60kg
5@100kg
5@120kg
3@125kg
3@125kg
3@125kg
decent considering my retarded right shoulder.

superset

CORNER-ROWS
10@60kg
10@80kg
10@90kg
8@100kg
8@105kg
swell


FRONT RAiSES / LATERAL RAiSES double set
8/8@17,5/15kg
8/8@17,5/15kg
6/6@17,5/15kg
6/8@17,5/15kg
effin hell!


DECLiNE FRENCH-PRESS
12@50kg
12@50kg
12@50kg
12@50kg
12@50kg
awesomeness

superset

HAMMER CURLS
8@22,5kg
8@25kg
8@25kg



DB-PREACHER CURLS
10@15kg
lulz.

Awesome sesh today. Didn't lift much, but it was awesome anyways redface1 Heavy drinking tomorrow - heavy lifting Saturday

Sounds>> misc. RATM (lulz) and Illdisposed

 

[Samoan-Z]

Nice session Tunen, looking good bud.

 

[Lionheart]

Heavy deads and squats as always tuna.
Is that shoulder getting any better?

 

[El Freako]

Hey Tunen, what do you recommend for a good shoulder rehab protocol? My left shoulder always plays up after heavy MPs and inclines and does get a bit uncomfortable after heavy benching.

 

[Tunen]

Thanks sam...

Lion>> Cheers. It doesn't seem to be much better no.

Freako>> I have 1 piece of advice for you - stop doing military presses. Other than that, doing rotator cuff work on a regular basis (such as scarecrows or Y-T-W) for prehab.

 

[Tunen]

TEH CRANE-DANE!!!!1

DEADLiFT UP TO KNEES SUMO
5@120kg
3@160kg
2@190kg
2@210kg
2@230kg
8@200kg
np


GHR
3@-5kg
6@-3kg
6@-3kg
5@-3kg
5@-3kg
STRiCT!!!1

superset

DEAD-HANG CG UHG CHiNS
5@BW+25kg
5@BW+25kg
5@BW+25kg
5@BW+25kg
5@BW+25kg
sweet


OH ROPE EXTENTiONS
12@25kg
8@30kg
8@30kg
8@30kg
8@30kg
8@30kg


superset

DONKEY RAiSE
20@65kg
18@65kg
15@65kg
15@65kg



Powerful hydraulics yesterday redface1 Ate ridiculous amounts of carbs for breakfast and JB's homemade chocolate scones during the WO AWESOME!

Tunes: Nothing but sweet, sweet Illdisposed

 

[Hypocrisy86]

awesome work man, Sumo deads are always a killerone on here
glad to see even with right shoulder probs, your lifts/push's are effin'g strong.
keep it up

 

[El Freako]

Freako>> I have 1 piece of advice for you - stop doing military presses. Other than that, doing rotator cuff work on a regular basis (such as scarecrows or Y-T-W) for prehab.

Awww... I used to like doing MP's , but I haven't done them for a while due to my shoulder anyway. DB presses are fine thankfully.

Could you explain a YTW to me? I googled but couldn't find it...

Awesome lifts as usual mate, I'm eager to start Westside in the new year so you'll probably have a million more stupid questions to answer.

 

[Samoan-Z]

Nice one, bro good looking sumos.

 

[Till]

Damn fine session, dude. And good to put JBs feminine qualities to use. How much is the total weight on those pullups...?

 

[Achilles]

Any updates?