.oO| Teh Crown JEWels |Oo.

[philosopher]

How long are you gonna deload..?

 

[onebigeric]

De-load or no, that last session was intense, Tunen. Excellent progress in your avatar pic as well

 

[Tunen]

KR>> I sure did Sounds good with a deconditioning after all those heavy 5x5s Were you overreaching you think? Looking forward to seeing how those front-squats go down with you

Philo>> 9 days. I could go for 2 weeks as I'm pretty darn dim after the Russian cycle But what the hell - I just wanna lift some heavy ass weights

obe>> Thanx a bunch dude. Paper weights though And thanks for the avi comment Should of blown out all the air for that pose though

 

[Rocky]

Nice going. Solid and a well earned rest (of sorts) on your part.

 

[Tunen]

Nice going. Solid and a well earned rest (of sorts) on your part.

Love brah!

 

[Tunen]

2nd de-load session

SLACKER SESSION VOL. II

2nd light session. Which ROCKS!


Power squat
10@20kg
5@60kg
5@100kg
8x3@120kg
(I might go with this style for a while. I can really tighten by back this way.)

Chain bench chains = 40kg
5@60kg
5@100kg
8x3@120kg
(XXXplosive fibres )

Romanian deads DOH
10@60kg
3x8@100kg
(It's been quite a while...)

Yates row
3x8@100kg
(Strapless )

Chins OHG
5x5@BW
(Icing on the de-load cake )


Might as well have sat on the couch playing GH3

Soundtrack: Mustasch - Ratsafari, Suspekt - Prima Nocte

 

[onebigeric]

I think the 'light' classification is up for debate here, Tunen; excellent work on those Yates Rows

I'm drawing a blank on your abbreviation though; what is GH3?

 

[Tunen]

I think the 'light' classification is up for debate here, Tunen; excellent work on those Yates Rows

I'm drawing a blank on your abbreviation though; what is GH3?

Haha bro it really was light weight. But thanks

GH3 = guitar hero III

 

[Tunen]

Last de-load session for now

PIPELINE PUNISHMENT

De-load vol. III


Laterals
12@15kg
10@17kg
8@20kg
10@17kg
12@15kg
(BOOOOOM!!!1!1)

Face-pull
12@30kg
10@35kg
8@40kg
10@35kg
12@30kg
(POW!!!!111!)

Rope push-down
12@15kg
10@20kg
8@25kg
10@20kg
12@15kg
(SLAMMM!!!1!!1)

Kick-backs
12@15kg
8@17kg
10@15kg
(BABOOOSH!!!!1!!)

BB curl
8@40kg
6@50kg
4@55kg
6@50kg
8@40kg
(BAMM!!!!11!?)

Concentration-curl
3x8@15kg

No frills bodybuilding! THIS is what it's AAALL about! SEWAGE PIPES BABY!!!1!1

Soundtrack: Rage Against the Machine - Evil Empire

 

[pGhi]

Ooh nice BB Curls Keep that training phase up!

 

[philosopher]

Yeah Sheiko uses lots and lots of volume. Are you pleased with the results...?

 

[Tunen]

Yeah Sheiko uses lots and lots of volume. Are you pleased with the results...?

It's hard to say... I'd have to go for 1RM tests to determine that.

Thanks pghi dude

 

[Rocky]

More solid de-loading sessions, and still benching what I do for my maxs!!

 

[Tunen]

More solid de-loading sessions, and still benching what I do for my maxs!!

Thanks Siff And sorry De-loading is now officially over

 

[Tunen]

No more de-loading...

HEMISPHERE HAMMIES

New protocol


Squat
10@20kg
10@60kg
5@100kg
5@120kg

5x5@140kg
(NP. It's been a while though...)

Bench
10@50kg
4@80kg lol

3x10@110kg
(Included a higher rep day in this new protocol )

Flies
12@17kg
10@20kg
8@22kg
10@20kg
12@17kg
(Dunno why I even bother )

Goodmornings
5x5@90kg
(Easy light weight.)

DB alt. calf-raise
2x10+10@40kg
2x10+10@40kg
2x10+10@40kg
2x10+10@40kg
2x10+10@40kg
(Sweet sour burn )

superset

Laterals
12@15kg
10@17kg
8@20kg
10@17kg
12@15kg
(Feels fine to pyramid like this in the smaller lifts.)


Tried a bench-shirt today. Pretty cool. Great session but no biggies. Laying low in the beginning of the cycle which is 6 weeks whereas the Sheiko is only 4. The split is similar but the lifts aren't scheduled as such. I split squats and benching into heavy and high-rep days. On heavy bench days I'll occasionally do heavy board-presses and on high-rep squat days I'll go for front-squats. I'll only be dead-lifting on Thursdays.

 

[philosopher]

Fly's...? Sucky exercise and you know it For the rest it looks solid as always.

 

[Rocky]

Another new protocol - let's hope this yeilds similarly impressive results! great first session. Let's see that strength power up!

 

[Tunen]

Philo>> I know But they sure do pump my pecs

Rock>> I'll do my best

 

[Tunen]

EROTiC ERECTORS!!!!1!!11

Innovative Bodybuilding Regimen™© :ihavesandinmyvagina


Deadlift sumo
2x5@70kg
5@120kg
1@160kg

5x3@180kg
(NP. I really hit the last triples well )

Chins UHG
10@BW
3x8@BW+5kg
(Fine for now.)

Rack-deads
8@120kg

6@180kg
3x6@200kg
(180 were far too easy.)

BB row
4x10@110kg
(Easy peasy)

DB curl seated
12@15kg
10@17kg
8@20kg
10@17kg
12@15kg
(Lemon squeezy)


Sweet and short session today (75 mins.) I had dreaded this session but it wasn't as hard as I had anticipated. I guess my work capacity is rather potent after 2 Sheiko cycles Let's keep it that way.

Soundtrack: Mustasch - Above All, Iron Maiden - Seventh Son of a Seventh Son

 

[philosopher]

Philo>> I know But they sure do pump my pecs

You must be drunk when making a comment like that


Solid session m8. Rack pulls really pumps my lower back when I perform them