PR or ER

itsallaboutheL · 24-11-2008 8:47pm

flucking stupid slippys bars, one a my buddys was training in pinnacle for the summer and rekons hes lost 30k off his max DL with the different bars now that hes back here.

I fell wierdly weak with a belt on its odd, i think it is just grip, the 170 flew up and i was kinda has expectin a 190 195 but hey what can i do!

itsallaboutheL · 24-11-2008 8:53pm

AAAAAAAAAAAAhhhh who am i kiddin, i havn't squatted properly in about six months and iv only been in a gym with over 140kg plates for like 2 months, im sure it'll come in time

itsallaboutheL · 26-11-2008 12:13am

ME upper

Close grip bench
bar x 20
40kg x 5
50kg x 5
60kg x 5
70kgx 3
80kg x 3
90kg x 3
100kg x 3
105kgx 3
110kgx 2 spotter touch just before lockout, i had it easy
115kgx 1
117.5kgx fail WTF!

Jm Press
40kg x 4 x 8

Cable press downs
39kg x 4 x 10

Single Dumbell Front Raises
30kg x 4 x 8

Pendlay Rows
90kg x 8 x 7 x 6 x 6 God they felt good

Bicep Curls easy bar
40kg x 4 x 8

itsallaboutheL · 26-11-2008 12:21am

TOO much volume on the benches

the drifter · 26-11-2008 9:48am

itsallaboutheL wrote: »

TOO much volume on the benches

agreed thats alot of volume if your working to a 1rm....where are you training these days?

itsallaboutheL · 26-11-2008 6:07pm

Cork at the mo, you still in UL

itsallaboutheL · 26-11-2008 11:30pm

Was supposed to be RE/DE Lower type thing day and kinda was!!!!

Over Head Squats, proper flucking depth!

60kg 5 x 10 i'm kinda proud of this, i know its not much but...

Hypers
bodyweight x 20

+15 kg x 4 x 12

Side Bends

20kg plates 4 x 13 each side

Dumbell Shrugs
38kg bells 4 x 20

Spent about two hours in the pool!
ah women the bain of my life!

the drifter · 27-11-2008 12:39am

itsallaboutheL wrote: »

Cork at the mo, you still in UL

eye i am indeed....im part of the funriture there now:D

itsallaboutheL · 27-11-2008 4:14pm

a roman chair if u will!

itsallaboutheL · 27-11-2008 11:16pm

RE UPPER

Close grip bench

80kg x 16 or 17 + a lockout fail 7/8s of the way up BASHTURD!

80kg x 12 x 10 x 12

Floor Press
60kg x 18 x 12 x 10 x 9

Skull Crushers

40kg x 6 wtf
30kg x 12 x 10 x 10 x 9

Pull Ups
x 8 x 6 x 6 x6

Reverse Close grip pulldown
100kg x 8 x6

80kg x 6
70kg x 11

Lat Pull Downs
85 kg x 8 x 6 75kg x 6 x 6 x 6

Bicep Curls
37.5kg x 4 x 10

Db Curlrs 18 kg bells x blllllaaaaaaaaaaaah

itsallaboutheL · 28-11-2008 8:05pm

I did more on the funny pulldowns but was trying to find the optimal weight and chopped and changed so much that iv forgotten the weights.

Iv an odd pain in my lower back but such is life..

On the close grips, i think the first set was 17 with a lockout fail at 18
my spotter thought it was 16 with a fail at 17..................... so i hit him over the head with a 25kg plate

and am taking it as being 17 with the fail on 18!! it was a ****ty lockout fail as in an inch from the top, pretty sure i could see a 20 rep on this next week if i push it.

itsallaboutheL · 01-12-2008 6:40pm

Last Night ME Lower

Westside is reckin my head!

DLs
80kg x 3
100kg x 3
120kg x 3
140kgx 3
160kg x 1
180kg x 1 get up u cnut!
185kg x welded to the floor!

high pulls
think i did 5 sets by accident
80kg x 5 x 8
followed by a 90k clean just coz i can!

Ab stuff
4 x 10

Lat Pulldown
90kg x 4 x 8

itsallaboutheL · 02-12-2008 9:20pm

This evening
ME Upper

Close Grip Bench
Bar x 20
60kg x 10

80kg x 3
90kg x 3
100kg x 3
110kg x 1
120kg x 1

very easy should have gone for 125 def had it*

*close grip PR

125kg x buried, was sickend i didnt go for this on the last attempt

Tate Press
20kg 'bells
5 x 10

Close Grip tricep pushdowns

38.7kg
4 x 10

Front Raises Single DB
30kg bell 4 x 9

Pendlay Rows
90kg x 2 x 8
something wrong with my lower back so stopped here, sickend i was lookin forward to the rows....

EZ bar curls
40kg 4 x 10

itsallaboutheL · 03-12-2008 3:40pm

Would going for a max clean on re/de lower be acceptable?????

right i've decided im gonna do re lower tomorrow, and go for a max powerclean today, come on 100kg u bashturd ill take ya!!

itsallaboutheL · 05-12-2008 1:02am

Today could well be a turning point

i had a horrible session, my lack of motivation was disturbing.

Right i power-cleaned 97.5kg wasn't on form at all

Overhead squatted 80kg which felt v strong, attemped a 90kg and couldnt get the fluckin thing over my head.

Then did some curls

Sucked balls.:mad:

itsallaboutheL · 06-12-2008 5:18pm

RE UPPER

My diet is a joke at the mo and its affecting my lifting big style

Close grip bench
bar x 20
60kg x 10
80kg x 15 x 14 x 11 x 10ish

Floor Press
60kg x 15
70kg x 3 x 8

Tate Press
20kg 'bells
4 x 8-10

Close Grip Pressdown
38.7kg x 4 x 8-10

Pull ups
bw x 8 x 7 x 7 x 6

cant remember anything else but there was more

itsallaboutheL · 14-12-2008 7:40am

i havnt lifted in a week and ive only posted drunk

great success................this is the end of westside.

back in the old gym after next week agus ta suil agam that ill see a 135 bench

itsallaboutheL · 16-12-2008 9:24pm

yawn
this evening

Bench
bar x 20
60kg x 10
80kg x 5
90kg x 5
100kg 5 x 5 nice and easy

Incline Db Bench

36kgbells x 12 x 10 x 8 x 6
32kg bells x 10 ish

DB Flyes
20kg bells 4 x 8

Funny Ball Rolling alternate arm Press ups,
3 x 10

Hammerstrenght Chest Press
80kg x 15
100kg x 3 x 8-10

Close Grip Tricep Pushdowns
38.7kg 4 x 8

Tate Press
20kg bells
4 x 8-10

Skulls
30kg 3 x 8

Close grip curls
40kg 3 x 10

itsallaboutheL · 16-12-2008 9:39pm

i really was hoping to have a good crack at westside , but the lack of volume and not really wanting to do it was making me depressed, hence the lack of gym this past week, think i might try someting new, any suggestions appreciated

itsallaboutheL · 19-12-2008 7:02pm

Last Night
Back

Rack Pulls
60kg x 15
100kg x 10
140kg x 5
160kg x 5
170kg x 4 kinda singles
180kg x 2ish

Power Snatches
70kg x 3!
just cause i can

Pendlay Rows
70kg x 10
90kg x 5 x 5
much too easy must up the weight

Reverse Grip Bent Over Rows
70kg 3 x 12
1x 8-12rp

Single DB Rows
36kg db
3 x 10 each side

Lat Pull Downs
90kg x 5 excrutiating, dont know why
85kg x 5 not much better
80kg x 8 hmm
75kg x 12 aaaaaaaaaaaah so light!

Hypers
bodyweight + 15kg
x lots

DB Shrugs
dont ask!

I have discovered that the grip strength in my left arm is significantly lower than my right, im pretty sure that its grip thats holding back my deadlifts and i aim to rectify this sooner than later

itsallaboutheL · 22-12-2008 1:17am

dont judge me

Chest!! again

miss Ls gym

DB bench

30kg bells x 5
38kg bells x 5
40kg bells 10 sets 5 reps cough cough GVT

shoulda used 42s or 44s but miss Ls gym has nothing above 40k

TATES
20kg bells 3 x 8

Some Curls

itsallaboutheL · 30-12-2008 12:57am

got a 127.5 up yesterday asy enough but was in no fit state to be lifting weights and didnt even bother pushing it.

I think im going to die soon!! there are chocolate roses currently oozing out of my pores and an extremely uncomfortable pain emminating from deep in side my bloated stomach, i also have a strange skin sensitivity and i cant see very well, other wise christmas was excellent and i hope to be back training well below par sometime in the next year or so!

Happy New Year
Barf..

TheL:pac:

itsallaboutheL · 10-01-2009 7:40pm

still fúcking sick, eating all manner of drugs that aren't working, and i cant really eat cause i cant swallow properly, met my training partner today for the first time in 3 weeks and he said i was after gettin tiny, which i can see myself. muscle is droppin off, fat remains!!

itsallaboutheL · 13-01-2009 2:23pm

fúcking viral tonsilitus, also doc reckons if i have it another week he's going to change his diagnosis to glandular fever hahaha crazy fool, i have forgotten what the gym looks like!

old boy · 13-01-2009 2:31pm

Leon11 wrote: »

You've a good base to work from in all fairness, some nice lifting numbers too.

What's with flat back benching? When I bench I'd always try to keep my back as flat as possible, I've seen lads arch themselves and almost push up from their shoulders if that makes sense?, you lads able to elaborate?

its called the collins arch, to get high weight press, the bar do not go down as far, so its easier to push it away, the same as it it not pushed straight up but at an angle, all powerlifters use it.

itsallaboutheL · 18-01-2009 9:51pm

first time in the gym in 20 odd days..

down 3/4s of a stone not sure what to think of this...

felt weak but good to be back and not sick!

Flat DBell bench

24kg 'bells x 20

36kg bells 2 x 10
3 x 6

INcline Flyes
22kg 'bells 3 x 8

20kg 'bells 1 x 10

Tate Press
20kg bells 5 x 10

Close grip pushdowns
38.7 kg 4 x 10 some rest paused

DB Curls
20kg 'bells 3 x 10

itsallaboutheL · 28-01-2009 9:52pm

Ruhl has done wat so much guilt couldn't..................................

im off to the gym!!!:D

itsallaboutheL · 29-01-2009 12:49am

i am so weak right now!
Fluckin stupid christmas and sickness i need to get my fat arse in gear!

Tonight very little time

DB Bench Setted with Shrugs 38kg bells 5 x 12
26kg bells x 15
36kg bells' x 11
x 7
x 6

38kg bells 3 x 5

failed the fifth rep of the last set spotter steps in and i landed a 38kg dumbell on mu breast bone! great success!

Tate Press
22kg 'bells 5 x 10

Close Grip Push Downs

38.7kg 3 x 10 ish followed by drop set

DB Curls
20kg 'bells
4 x 10
TUFF

itsallaboutheL · 29-01-2009 12:36pm

Just a little observation/ word of warning.

I've always held the misconception that people who wear that ridiculous arm band mp3 holder were twats! however i came within half a milimeter of mangelating (sic!) my ipod last night while setting up for DB Benches and am now going to invest in one!

(i think i can manage to stay away from the muscle vest- lycra short combo for a while tho!)

itsallaboutheL · 01-02-2009 12:47am

was in the local crappy gym and had massive time constraints

Shoulder Giant set

(Arnold Press 25kg bells x 12 + Front Raises 17.5kg bells x 10 + Bent Over Laterals 17.5 kg + Upright Rows 40ish kg x 10) x 4

(Pendlay rows 80kg x 8 + Lat Pull Downs Not sure what weight x 10 + db rows 25kg bell x 10)

somethin like 10 reps on an easy bar for no apparent reason.

itsallaboutheL · 04-02-2009 1:34am

Tonight

DB Bench

28kg bells x 20

38kg 'bells
3 x 6
2 x 5

Tate Press
22kg 'bells 4 x 10

Flyes
22kg bells 3 x 8

Hammer S Chest Press
40kg x 20
80kg x 18
110kg x 8 x 7
100kg x 11 x 9

Close Grip Push Downs
38.7kg x 13 x 11 x 10 x 8 x 7

Curls
an asortment

itsallaboutheL · 04-02-2009 6:15pm

Did alternating hand on med ball press-ups and some pull ups too lastnight which i forgot about

itsallaboutheL · 05-02-2009 3:31pm

fúcking terrible session last night, some nice one arm snatches being the only thing worthy of note, unfortunatly they were followed by some horrendus full snatches, my full snatch technique is gone to the dogs from lack of practice/ loss in strenght

itsallaboutheL · 08-02-2009 3:52pm

this is from the start of april last year

Righto Last night

Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x1
110kg x 1
122.5kg x 1 new pb... hooha

110kg x 3
110kg x 2
105kg x 5 last one slightly assisted
90kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 4

60kg x 20.

im about 6 kg stronger now, aaaaaaaaaaaarrrrrrrrrrhhhhhh

itsallaboutheL · 19-02-2009 4:39pm

Tueday

DB Bench
28kg bells x 20
38kg bells x 12! x 6 x 6 x 8

INclin
34kg bells x 8 x 7 x 6
32kg bells x 7 x 6

Incline Flyes
20kg bells 3 x 10

Tate Press
22kg bells 4 x 10

Close Grip push Down
38.7kg x 12 x 10 x 8 with a drop set for about 30 reps

random assortment of other pec tricep stuff and.........

Some Curls

plus 8 minutes of cardio hahaha:D

itsallaboutheL · 21-02-2009 2:03am

too tired to update tonight will tomorrow........

i did back tonight and bled all over a bar which is alway a good sign!

itsallaboutheL · 23-02-2009 12:56am

pretty good few days training, well happy, but much too tired to post them

the drifter · 23-02-2009 7:29pm

This log needs updates!!!!!

itsallaboutheL · 24-02-2009 9:19pm

For U drifter

Last thursday
Rack Pulls from lowest pins
60kg x 12
110x 8
130 x 6
150 x 6
160 x 6
170 x 3
180 x 1 x absosultly destroyed a calous, most painful thing ever, no lie.

Pendlay Rows
60kg x 15
80kg x 10
90kg x 5 x 5

Reverse Grip Bent Over Rows
70kg 5 x 10

Lat Pull Down Setted with ONe Arm Rows
(85kg x 8 + 36kg x 8) x 3

Sum Curls and stuff

itsallaboutheL · 24-02-2009 9:20pm

Friday

My brain wont work but it was an oly session

itsallaboutheL · 24-02-2009 9:21pm

Saturday

an hour of step aerobics!!:D no ****!! twas actually very good

an hour on the bike + some faffing around in the gym

itsallaboutheL · 24-02-2009 9:22pm

Sunday

1 hour on bike with intervals

arms!

itsallaboutheL · 24-02-2009 9:26pm

Monday

dumbell bench
26kg bells x 20
40kg bells x 6 x 6 x 5 x 4
38kg bells x 8 x 6

Incline
36kg x 8 x 7

I ****ed up my right pec last week thought i tore something turns out it was the inclines, so i didnt push the chest session tonight, just got the blood flowing.... feeling strong tho.

Tate Press
22kg 4 x 10

Push Downs
as usual with drop set

30mins intervals on bike

itsallaboutheL · 24-02-2009 9:30pm

Tuesday
Seated Military Press with OLY bar on low back bench
60kg x 10 x 8 x 7 x 6 ( x 5 -3 -2 - 1 )rp

bent over laterals
20kg bells
5 x 10

Shrugs
Lots

45 mins on bike intervals for first twenty

itsallaboutheL · 03-03-2009 3:08am

did an awful lot more last week that i didnt log.....

tonight..

25mins bike intervals

DB bench
28kg x 18
40kg
1x6
1x5
3x6
1x5

i had 8 reps on the 6s and 6 on the fives, felt so strong, the last five was a five because i roared out fúck you you cúnt on the last rep of the last set and couldnt stay composed!:D

Incline bench
34kg bells
3 x 7

HS Chest Press
40kg x 15
50kg x 2 x 10 - 7 - 40kg x 8 30kg x 9 20kg x 15

Flyes
20kg bells 3 x 10

itsallaboutheL · 04-03-2009 9:26pm

Today

Spin
an hour

Tate Press
22kg bells
4 x 12

Tricep pushdowns
38.7 kg
4 x 12 + a dropset

OverHead extentions
32kg DB 4 x 12

Bicep Curls
20kg bells x blah

itsallaboutheL · 07-03-2009 7:15pm

Today
Cicuit Class an hour (im a ghey)

Standing Military Press
Oly Bar 60kg x 8

Seated Military Press
60kg Oly Bar x 10
x 10
x8 x spotter stop touching my damn bar i had a ten!
x8
x8
x7

Behind the Neck Press Setted with Hang Snatches
50kg Oly bar not sure how many reps i was just wingin it

Bent Over Laterals
20kg 'bells 4 x 10

Shrugs
40kg 'bells x my grip strength is a joke

10mins on bike

itsallaboutheL · 12-03-2009 10:25pm

Sunday

Earlier in the day
Db Bench
42kg 'bells x 7

OH Squats
60kg x 10

Hang Snatch
50kg x 4 or so

Later in The Day

Hang Cleans
60kg x 10

Power |Cleans
70kg x 5
80kg x 2
80kg x 5 x 3

Pendlay Rows
90kg x 6 x 5

Reverse Grip Bent Over Rows
70kg 4 x 10

Upright Rows
50kg 4 x 10

Reverse Grip Pull Down to Chest
40kg each side x 10 x 8 x 8 x 7 x 6 x dropset

Some Other Stuff

itsallaboutheL · 12-03-2009 10:30pm

Wednesday

DB Bench

42kg 'bells
5 x 5

go on my son!!

INcline DB Bench

High incline 34 kg bells 2 x 8
Lower Incline 34kg bells 2 x 8

Tate Press
22kg bells 4 x 10

Close Grip Pushdowns
38.7kg 4 x 12

DB Curls
20kg bells' 4 x 10
setted with two hammer curls dropsets

Cable Curls EZ Bar
30.something kg 3 x 20

Other Stuff

kevpants · 12-03-2009 11:32pm

itsallaboutheL wrote: »

Sunday

Pendlay Rows
90kg x 6 x 5

Reverse Grip Bent Over Rows
70kg 4 x 10

Upright Rows
50kg 4 x 10

Reverse Grip Pull Down to Chest
40kg each side x 10 x 8 x 8 x 7 x 6 x dropset

I always wondered what the "L" stood for. Know I know, it's lats.

I thought it was Leopardskin originally...just a hunch.

PR or ER

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