.oO| Teh Crown JEWels |Oo.

[Tunen]

Know that feeling. I hate anything over 8-10 reps.

It sucked monkey-balls but WTH it was 2 seats... I hate everything above 5 reps

 

[Tunen]

021507 IK99

Finally time for some lifting again

BP undulating
50@20kg
10@60kg
5@80kg

10@100kg
10@100kg
10@100kg
(Easy-peasy-lemon-squeazy)


CGBP board
5@100kg
2@120kg (Too heavy)
3@105kg
3@105kg
3@105kg
(Easy @ 105)


Yates-row
10@120kg
10@120kg
10@120kg
10@120kg
(Phew )


DB curls / Laterals
8@20kg / 8@14kg
8@20kg / 8@14kg
8@20kg / 8@14kg
8@20kg / 8@14kg
8@20kg / 8@14kg
(nice combo)


Hanging leg-raise / Inc. flies
8 / 12@22kg
8 / 10@22kg
8 / 8@22kg
(nice combo)


Sweet session today! Missed the squats though but I'll have to live with only squatting 2 times a week from now on

Soundtrack: Volbeat PROPAGANDA ROCK'N'ROLLAH!!!

 

[Natureboypkr]

nice

 

[Tunen]

I'm a post whore

/Fixed

 

[tim290280]

CGBP board

How many boards?

 

[Tunen]

How many boards?

Just one It's around 3 inches I guess...

 

[Tunen]

021607 IK99

Front-squat
10@60kg

12@90kg
12@90kg
12@90kg
12@90kg
(eeewww... so many reps )


DL
120kg

170kg
170kg
170kg
170kg
170kg
170kg
170kg
170kg
170kg
170kg
(light weight)


Sumo-squat paused
3@60kg

3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
(Good drive from the bottom)


Calf-raise alt.
10+10@22kg
10+10@22kg

10+10@22kg
10+10@22kg

10+10@20kg
10+10@20kg

10+10@17kg
10+10@17kg

10+10@15kg
10+10@15kg
ughnoes


Swell session... I like the split

Soundtrack: Volbeat - Rock the Rebel / Metal the Devil

 

[Tunen]

021907 IK99

Squat OL Gillingham cycle
15@20kg
10@60kg
5@100kg
1@130kg

3@147kg
3@147kg
3@147kg
3@147kg
3@147kg
(Heavy but easy )


Goodmornings
8@65kg
8@65kg
8@65kg
8@65kg
(easy...)


BP undulating
30@20kg
20@60kg
2@100

6@107kg
6@107kg
6@107kg
6@107kg
(NP either)


Chins / Front raise
6@17kg / 10@15kg
6@17kg / 10@15kg
6@17kg / 10@15kg
6@17kg
(Teh gannz)


Calf tri-set calf-press > donkeys > floor-raise
20@90kg > 20@bw > 20@bw
20@90kg > 20@bw > 20@bw
20@90kg > 20@bw > 20@bw
(SQUEEEEEEZE IIIIIT!!! )


Christ I'm big

Soundtrack: Volbeat - RTR/MTD, Waltari - Release Date

 

[Tunen]

022207 IK99

BP undulating
30@20kg
20@60kg
5@80kg

18@95kg
15@100kg
13@100kg
(Teh burrrn)


CGBP board
3@110kg
3@110kg (for tung)
3@110kg
3@110kg
3@110kg
(Easy peasy)


Yates-row
10@125kg
10@125kg
10@125kg
10@125kg
(NP)


DB curls / Laterals
10@20kg / 10@14kg
8@20kg / 8@14kg
8@20kg / 8@14kg
8@20kg / 8@14kg
8@20kg / 8@14kg



Didn't have time for abs. Had to go get drunk

Soundtrack: Strapping Young Lad - The New Black Opeth - Blackwater Park

 

[onebigeric]

You're looking both intense and innovative in your training Tunen; keep it up on both counts. Oh, and those Yates Rows were brutal and awesome

 

[Tunen]

You're looking both intense and innovative in your training Tunen; keep it up on both counts. Oh, and those Yates Rows were brutal and awesome

Cheers dude Keep checking back for inspiration

 

[Tunen]

022507 AK73

Banished from IK99 because of the Nationals in weightlifting


Front-squat
10@20kg
5@60kg

10@100kg
10@100kg
10@100kg
10@100kg
10@100kg
(BB!)


DL
100kg
150kg

180kg
180kg
180kg
180kg
180kg
180kg
180kg
180kg
180kg
180kg
(Got some real good pointers from my partner who competes in PL )


Sumo-squat paused
3@60kg

3@100kg
3@100kg
3@100kg
3@100kg
3@100kg


Calf-raise Smith
10@80kg
10@80kg
10@80kg
10@80kg
10@80kg
10@80kg
10@80kg
10@80kg
10@80kg
10@80kg
(sucked... but can't neglect those babies)



Soundtrack: Public radio and the female speaker

 

[tim290280]

Liking that front squat!

What tips did the buddy give? Or was it just a couple of corrections to technique?

 

[Tunen]

Liking that front squat!

What tips did the buddy give? Or was it just a couple of corrections to technique?

A ton per set rules

I have a tendency of pulling with my arms, not keeping them straight I also tend to stare at the ground and forget to straighten out my legs in the top

 

[Natureboypkr]

nice on the front squats

 

[Tunen]

022607 IK99

Back in the dungeons


Squat OL Gillingham
10@20kg
8@60kg
2@100kg

5@130kg
5@130kg
5@130kg
5@130kg
5@130kg
(Popcorn)


Goodmornings
8@70kg
8@70kg
8@70kg
8@70kg
(Explosive)


BP undulating
30@20kg
10@60kg

8@105kg
8@105kg
8@105kg
10@105kg
(Too light)


Chins / Front raise
15 / 10@15kg
12 / 10@15kg
10 / 10@15kg
8 / 10@15kg
(Kick-ass combo)


Curls
1+1@000kg
(BB!)


Calf tri-set calf-press > donkeys > floor-raise
20@95kg > 20@bw > 20@bw
20@95kg > 20@bw > 20@bw
20@95kg > 20@bw > 20@bw
gtfoslap


Superb session today... Everything was in check.

Soundtrack: Volbeat - RTR/MTD, Volbeat - TS/TS/TS (BB!)

 

[Tunen]

030107 IK99

BP undulating
30@20kg
20@60kg
5@80kg
2@100kg

5@115kg
5@115kg
5@115kg
5@115kg
5@115kg
(NP )


CGBP board, paused
3@115kg
3@115kg
3@115kg
3@115kg
3@115kg
(Good explosive lifts)


Yates-row
8@130kg
8@130kg
8@130kg
8@130kg
(MIGHTY BACK!!! back off Leeroy )


Inc. Flies / DB curls
12@22kg / 10@20kg
12@22kg / 10@20kg
12@22kg / 10@20kg
12@22kg / 10@20kg
0@0kg / 10@20kg
(Teh combo of doom)


Laterals / Hanging leg-raise
10@14kg / 10@tunen
10@14kg / 8@tunen
8@14kg / 8@tunen
8@14kg
8@14kg
(Cannonball-attack!)

Sweet session with Tilly-Poo and some other gheylords in teh dungeons Of course I totally pwned them all

Soundtrack: Volbeat - RTR/MTD, Strapping Young Lad - The New Black, Devin Townsend - Synchestra

 

[Tunen]

030207 IK99

Front-squat
10@50kg
5@80kg

8@110kg
8@110kg
8@110kg
8@110kg
8@110kg
8@110kg
(Heavy weight - easy lifts )


DL
110kg
160kg

190kg
190kg
190kg
190kg
190kg
190kg
190kg
190kg
190kg
190kg
(Technique is getting better. Working on stretching the arms)


Sumo-squat paused
3@60kg

3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
(More next time)


Calf-raise alt.
2x10+2x10@tunen+25kg
2x10+2x10@tunen+22,5kg
2x10+2x10@tunen+20kg
2x10+2x10@tunen+17,5kg
2x10+2x10@tunen+15kg
(10 sets of horror )


Sweet session eventhough I went alone... I guess Tilly-Poo would rather run and do sit-ups at home

Soundtrack: Devin Townsend - Synchestra

 

[Tunen]

030507 IK99

Tilly-poo wuz present


Squat OL Gillingham
8@60kg
3@110kg
1@150kg

3@157,5kg
3@157,5kg
3@157,5kg
3@157,5kg
3@157,5kg
(Phew )


Goodmornings
8@75kg
8@75kg
8@75kg
8@75kg
(Corn)


BP undulating
12@60kg

12@100kg
12@100kg
12@100kg
12@100kg
(Reached failure on the last set)


Front raise
8@17kg
8@17kg
8@17kg
8@17kg
(Teh cannonballs!)


Calf tri-set calf-press > donkeys > floor-raise
20@100kg > 20@bw > 20@bw
20@100kg > 20@bw > 20@bw
20@100kg > 20@bw > 20@bw
(Torture )


Nice session... took quite a while though

Soundtrack: Devin Townsend - Synchestra, SYL - The New Black

 

[Tunen]

030707 Sparta

Cleaning lady kicked me out... Had to lift at the ghey runners' place next door Those facilities suck deep ass!


BP undulating
20@20kg
12@50kg
10@60kg

8@110kg
8@110kg
7@110kg
7@110kg
(No spotter. Could've done 8's on the last twosets as well )


Yates-row
10@130kg
8@130kg
8@130kg
8@130kg
(Get that MIGHTY BACK!!!)


Laterals / DB curls
10@15kg / 12@20kg
10@15kg / 10@20kg
10@15kg / 10@20kg
8@15kg / 10@20kg
8@15kg / 10@20kg
(Teh pipes!)


Hanging leg-raise
10@tunen
8@tunen
8@tunen
gtfoslap


Tri-ext.
15@40kg
10@50kg
10@50kg
(BB!)


Early session from 0900 - 1130. Decent power nonetheless...

Soundtrack: public radio