.oO| Teh Crown JEWels |Oo.

[Tunen]

102307@IK99

De-load session


Front-squat
5@20kg
5@60kg
3x12@90kg
(The ol' ticker got pwned )


Deadlift Sumo
5@110kg
5x5@140kg
(Tech-lifts. Hit most of them very well. But that's easy when lifting paper )


Leg-press
10@40kg
20@130kg
15@160kg
12@190kg
(An experiment. It's a hack-squat machine really Kinda dangerous )


Leg-curl
2x10@20kg
8@20kg
8@15kg
(baahh.)


DB leg-curl
3x10@15kg
8@22,5kg
(Another experiment. Sweet burn in teh hammies )


Calf tri-set calf-raise, donkey-raise, toe-press
20@145kg + 20@BW + 20@BW
20@145kg + 20@BW + 20@BW
20@145kg + 20@BW + 20@BW
(KAATSUUUUUUUU!!!)

Easy de-load session today. We're jumping back on the Sheiko-train Tuesday T'will be sexiness

Soundtrack: Hatesphere - Serpent Smiles and Killer Eyes, LOG - As the Palaces Burn (Their best. You better be-fucking-lieve it!)

 

[Bulkboy]

shit 110kgx 15 in the bench, sweet jesus, thats awesome man, what u think ur max lift in the bench is? just out of curiousity

how often do you do that deloading?

 

[Turkish1530]

front squats i hate those dam things...my training partner flex has been doing them- none for me.......and leg press with a hack squat machine?? sounds dangerous to me 2 brother, nice easy session bro

 

[Tunen]

shit 110kgx 15 in the bench, sweet jesus, thats awesome man, what u think ur max lift in the bench is? just out of curiousity

how often do you do that deloading?

It's prolly around 165-170 kgs. Raw power

I de-load after hard cycles - every 4-8 weeks depending on the protocol Sheiko is pretty action-packed and taxing for the CNS which is why I de-load immediately upon such a cycle of 4 weeks.

 

[Tunen]

front squats i hate those dam things...my training partner flex has been doing them- none for me.......and leg press with a hack squat machine?? sounds dangerous to me 2 brother, nice easy session bro

You should definitely try to get them worked into your protocol dude They really are great for repping on quads and don't stress the lumbar area as much as regular squats.

And thanks brah

 

[Braaq]

Nice workout and good front squats. Miss doing those, just curious, do you prefer Sumo Deads over regular deads? Never tried them but I am told since I am 6 ft tall that I should give em a shot.
Also for being natural bro, benching 165-170 kg ( ~375lbs) is damn impressive for sure. Mad props for that, keep up the strong lifts bro.

 

[Tunen]

Nice workout and good front squats. Miss doing those, just curious, do you prefer Sumo Deads over regular deads? Never tried them but I am told since I am 6 ft tall that I should give em a shot.
Also for being natural bro, benching 165-170 kg ( ~375lbs) is damn impressive for sure. Mad props for that, keep up the strong lifts bro.

Hey dood. Thanx for posting

That session was all paper though. De-loading rules

Yes I prefer sumo deads to regular deads, but that's because I've had some trouble with my lower back lately. Sumo deads are not as taxing for this area as regular deads, so I've actually been forced to do them. Now I rather like them Try them and see how they suit you. Remember to point your toes way out

 

[Rocky]

Nice work Tunen as to be expected. I might have to try sumo deads too seeing as I'm getting so much grief with my back!

 

[Tunen]

Nice work Tunen as to be expected. I might have to try sumo deads too seeing as I'm getting so much grief with my back!

Didn't I recommend them to you dude? Sorry I intended to. The combination of sumo-deads and front-squats will definately relieve you back of much stress.

 

[Tunen]

102607 IK99

Bodybuilding - a Lifestyle

Lamb-rack Attack!!!

De-load v.0.2


WG pull-down
10@60kg
8@70kg
6@80kg
4@90kg
4@100kg
9@70kg
(It weighs 10% more than it says )

Machine-row
10@100kg
8@100kg
10@100kg
(Teh depth)

DB-row
3x10@52kg
(NP. Hard on the abs though...)

Spider-curls
3x8@32kg
(Giant pump)

Hammer-curls
8@17kg
10@17kg
8@17kg
(Sweet burn)

Rear-delt Disaster Blaster AKA face-pulls
10@40kg
2x10@45kg
(Sweet pump in teh bi's)


Good de-load session again.

Soundtrack: A Perfect Circle - Mer de Noms, Mustasch - Above All

 

[Turkish1530]

solid session tunen, big back and biceps... keep working big man

 

[Tunen]

Thanx turk

 

[Tunen]

Back to work.

Russian POWER-SURGE

Sheiko B1 week 1 day 1


Bench paused
1 x 5 @ 50% 85,0
2 x 4 @ 60% 100,0
2 x 3 @ 70% 115,0
5 x 3 @ 75% 125,0
(Rockets!)

Front-squat
1 x 5 @ 50% 80,0
2 x 5 @ 60% 95,0
5 x 5 @ 70% 110,0
(Easy light weight)

Bench 2 paused
1 x 6 @ 50% 85,0
2 x 6 @ 60% 100,0
4 x 6 @ 65% 105,0
(NP )

Goodmornings
8@60kg
8@80kg
4x5@90kg
(sweet power.)

Calf tri-set calf-press + donkeys + toe-press
20@135kg + 20@BW + 20@BW
20@135kg + 20@BW + 20@BW
20@135kg + 20@BW + 20@BW
(KAATSU = BB!)


SWEET session! My back is almost at 100% again and squats nor GM's didn't bother me at all This should be good :ihavesandinmyvagina

Soundtrack: Metallica - some utterly sucky album... , LOG - As the Palaces Burn

 

[Rocky]

Nice work again. Loving the front squats - I've been doing them myself - alternating between them and regular.

 

[knight_rider]

some more great sessions there................mer de noms.....is by far their best album! its pretty much one of the few perfect albums in the world, that rocks from start to finish, you never have to skip tracks, awesome.....however APC is old news, get into Dance Gavin Dance , its all about post-hardcore

 

[Braaq]

Awesome workout bro! Keep up the good work. And if your back is bothering you I cant wait to see what your workouts and lifts will look like when its 100%.

 

[PrinceVegeta]

good weights on the dumbell rows and great workouts all around!

 

[Tunen]

Nice work again. Loving the front squats - I've been doing them myself - alternating between them and regular.

Thanx dude. Don't do squats yet though

 

[Tunen]

some more great sessions there................mer de noms.....is by far their best album! its pretty much one of the few perfect albums in the world, that rocks from start to finish, you never have to skip tracks, awesome.....however APC is old news, get into Dance Gavin Dance , its all about post-hardcore

thanks brah

Mer de Noms is a great record no doubt. I tend to return to it from time to time. It's like home

APC
Dance Gavin Dance

 

[Tunen]

Braaq + Prince>> cheers doods. Appreciate the support