Looking great Kel! I can see those vertical presses in the side shot! Thanks for posting I needed a boost!
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Looking great Kel! I can see those vertical presses in the side shot! Thanks for posting I needed a boost!
Back day here today cannot wait. Eating lunch here trying to sell some amplifiersthat I bought during the year cos I impluse purchased one last night lol.
Hi fellas, well things changed. I went for a session with a work mate we organised last wk, thought he forgot lol. So any way i went to his gym and we did back. We're doing shoulders and traps the mora then arms on friday.
What a session fellas i am fvcking fried he can shift some weight lol it was great real great, getting them forced reps in.
Wg pd 4 sets
Cg pd 4 sets
Tbar 3 sets
Db rows 3 sets
Machine pullovers 3 sets
Hammer strength rows 3 sets
All sets were 8-10 reps there was couple that were a wee bit less lol i was done.
Morning fellas, dear god i am sore the day. Chest is still fried and back is done right in. Shoulders and traps this afternoon and looking forward to it.
Chest this evening for me. Back is nice and sore, particularly my upper back.
Edit: Hope to have at least a 2 day weekend. If not, I'll be firing off a vacation day or two after the New Year. ;)
Nark come out of the shadows! What's up brother, hope all is well!
Good morning hitters... Happy Thursday. I will be hitting legs today on lunch
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Good morning everyone. It's back day for me after I get caffeinated & loosened up a bit. Have great ones all!
Did shoulders and traps, great session. Post it in a wee while i have to go and pick the mrs up from work.
Did shoulders and traps, usual warm up and stretching.
Standing military press 4 sets
Db side raises 4 sets DD
Upright rows cg 4 sets
Plate front raises 4 sets
Seated shrugs 5 sets machine
Standing shoulder press 4 sets
Rev pec dec 4 sets
Done, fellas i am fvcking in bits, we're doing arms the mora and really looking forward to it. All sets were 8 reps some i pushed out 10.
Underhanded Low Hammer rows: 1 wu, 2ws
Standard Hammer Rows: 2wu, 1 heavy set x 5 ("strength check") then 2ws
Straight Arm Pulldowns: 1 wu, 2 ws with single drop
Bent over Flies: 2 wu, 1 heavy set x 6 ("strength check") then 1 ws w/dd
Front shrugs: 3x12
High Face Pulls: 1wu, 1 ws w/dd
Besides, after some long rest went in and worked on my back and bis tonight , all felt good and feeling inner motivation and passion is growing in me slowly so will nosedive in training and dieting deeper and deeper as days go now.
Hope y'all been well and had great Xmas or whatnot!
Stay powerful people!
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I hafta but new running shoes every 5 months or so if I train a few times a week for workQuote:
Originally Posted by kelkel
Legs yesterday. Normal stuff, went well:
Extensions
Squats - moderate weight, 2 sets of 12. Solid reps.
Vertical's - kept feet closer together again. Feeling good this way. Shorter ROM but I don't care.
Seated curls - 2 sets 12-15 drop on last
Calf crap.
Mixing up a shake then off to the shop before work. :)
Enjoy man! I've got an off day tmrw but work super early Saturday. Intend on running tmrw :(Quote:
Originally Posted by almostgone
Sorry about the running. Always hated running. Have done 8 miles before with full gear but that was decades ago. Nowadays, it's easier to drag what I want towards me instead of running after it. ;)
Carry a rag to wipe off your face. Cold, dry air always makes the guts flip. :)
Will post up my lift at break time. This is going to be a screwy night. Contractors in the plant for an installation. I use the term contractor loosely. Their rigging crew left a gangbox back at home and forgot their reel cart full of wire. WTF?
:lol:
Morning fellas, in bits lol arms later. This is what i was needing, training with someone, its great to get pushed and get them forced reps in. This place is a great gym it has everything that you need, well a proper gym then lol my gym is a fvcking shit hole. Really thinking of joining this place.
Clearly i have shocked my body its great fellas. The work mate i am training with is as strong as a fvcking ox, he really fvcking destroys me and i push harder than i ever ever have. He's 50 and blow me right out the water.
Bah, still busy. Glad I hit this pullback when I did. Seem to have a touch of medial epicondylitis in the right arm. Not sure if I did it on my last back day or when I had the last squat day. I remember thinking I may be pulling the bar into my traps a tad too much because both elbows were clicking on the way back up and I kept getting little shooters/ nerve twinges; you know the ones that feel like you're getting shocked? Either that or I did it on a rowing movement on back day?
Started Voltaren tabs and gel before work. Will defo be using the Voodoo Floss later today.
AG, do you also get lines of small bruises from using the voodoo floss on elbows?
Ok, finally getting to eat and punch in my lift. Did the usual Cuban rotations with light plates and broomstick stretches with out any issues. When I started my warm up sets on flyes, I got the nasty pain in elbow and clicking/popping throughout the middle of the movement. Stopped with the flyes and tried presses. Presses felt better so I improvised and did what I could with presses starting light and working up in weight. Not ideal, but I did get a good burn in pecs.
Incline flyes- 2 w/u sets and stopped.
Incline presses- 20 reps, up the weight, 20 reps, increase weight, 7 reps, another increase and got 4 good reps.
Flat presses- 20 reps, increase, 13 reps, increase weight, 11 reps, increase, 5 reps, drop weight, 7 reps.
No forearm work.
29 minutes.
Back is hurting (in a good way). Lots of coffee now, legs later.
Sorry, caffeine hasn't kicked in - morning everyone!
Dog walked, laundry done (wife is sick.. not that I'm saying guys can't do laundry... just saying the wife is sick :/ ), eggs and coffee in the system, now off to the gym to hit back.
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Ha, on call this weekend, but potentially off until 1-2 a.m. Tuesday morning. :)
Ok fellas not long back, arms are fried.
Seated db curls
Ez bar curls
Db preacher
BB curl 4 sets DD at end and (cable)
Lying db tri ex
V bar behind head tri ex
Seated tri pd
Db kick backs 3 sets
All ex were 4 sets 8-10 reps . All tri ex were 10 reps i'm strong at tri's. Some bi ex's i could only get 6 reps in the 3rd and 4th set.
Right fellas i did hold my own the day, bi's was good but i got pumped at db preacher and ez bar curls the big bastard. But tri's haha i got the fvcker. Destroyed him at over head ex haha had to help him he could not get it started, and destroyed him on weight. Also lying db tri ex, Great great session well chuffed. Thats me now till the middle of next wk so i can eat rest and heal.
Am going to try and get him to try this HIT, but i don't think its going to happen. I don't mind doing sets to mix it up when training with him.