PR or ER

cardio,shoot me

thats just cause you look hilarious!

itsallaboutheL

ATM i do, i cant afford a haircut!!

lookin at other people on Youtube 40kg is crap! but i've never tried it before! was afraid to go for more coz yout could end up failing in spectacular fashion!

Hanley

Vids or it didn't happen!!

itsallaboutheL

Hanley wrote: »

Vids or it didn't happen!!

I knew it would be said!! so i did get one! defo the most unbelievable lift i've ever posted! never felt the need to back anything else up! im kinda proud of it... as one may have gathered!

itsallaboutheL

https://www.youtube.com/watch?v=5AlzsP4jN1E

i've really gotten my lifting mojo back, im seriously enjoying the gym again for the last month or so excellent stuff, i've even started squatting again......


Tonight
Day off from Smolov

Prehab stuff

Step Ups
24kg 'bells
3 x 12

Squaaaaaaaats
60kg x 10
70kg x 5
80kg x 5
95kg x 6
100kg x 5
110kg x 5
115kg x 5
117.5kg x 5

Skipping
ten mins......... i've bin skipping a good bit lately, im still crap tho!

Chins
2 x 10

DB Curls
20kg 'bells
x30
x26
x20

Reverse Grip Curls
30kg
close grip 2 x 10

wide grip 2x10

EDIT: High Bar squats all close to ATG

itsallaboutheL

itsallaboutheL wrote: »

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

BAHAHAHAHAHAHA

6months ago!! how long have i been on about this as yet non-existant 135kg bench!! i hope to see it at the end of Smolov!! i did get a 130 in late August i think and my bench reps were lower at the time IIRC, hmmm i'm hopeful anyway! we'll see:)

itsallaboutheL

Tonight

Smolov Jr. Week 2 Day 1

Bench
bar x 20
50kg x 10
60kg x 10
80kg x 3

75% 7 x 5 + 2.5kg

100kg 7 x 5

Sooo easy!

Giant set
Close Grip Upright Rows
50kg
3 x 10

Wide Grip Upright Rows
50kg
3 x 10

Behind the Back Rows
3 x 10

Shrugs
90kg
4x20

DB Powercleans
10kg + 12kg 'bells
2 x 10 each

Reverse Close Grip Lat Pulldowns
75kg
3x12

Skipping

Hammer Curls

20kg 'bells
x 18

itsallaboutheL

Tonight
Smolov Week 2 Day 3

80% 104kg + 2.5kg 8 x 4

Bench
bar x 20
50kg x 10 (i thought i was going to fail here!!:D)
60kg x 10
80kg x 3
90kg x 1

107.5kg 4 x 4
105kg 4 x 4

Should be 104 +2.5kg but don't have those kind of increments so did half at 107.5 half at 105

Reverse Grip BORs
60kg x 10
70kg x 10
80kg 4x10

GMs
fannyin about really
60kg 3 x 8

BO Laterals
20kg 'bells

Skipping:rolleyes:

DB Curl Dropset
22kg 'bells down to 12s

itsallaboutheL

Smolov Week 2 Day 4

This **** is starting to hurt

85% 10 x 3

Bar x 25
50kg x 10
60kg x 10
80kg x 5
90kg x 1

112.5kg 5x3
110kg 5 x 3*

* i couldn't keep going with the 112.5kg it was going to kill me, benching 4 days a week is crimminaly insane, i hate Smolov the prick!

Reverse Flye Machine
45kg
4 x 15

Did some skipping in between bench sets, but i decided to curtail it coz there was a fine old doll floatin around so i decided me looking like a donkey with epilepsy wasn't going to do my pulling chances any favours!!:P

Kev M

itsallaboutheL wrote: »

* i couldn't keep going with the 112.5kg it was going to kill me, benching 4 days a week is crimminaly insane

Your 135+ should definitely be on the cards though. How long does smolov last, 4 weeks?

itsallaboutheL

Kev M wrote: »

Your 135+ should definitely be on the cards though. How long does smolov last, 4 weeks?

3 to four depending on how much speed* i can get off my dealer!!


* i joke, i joke!! its actually Dianabol, bahahahaha Drugs are bad, Mmmmkay

Oooh just thought of a new sig!

itsallaboutheL

Kev M wrote: »

Your 135+ should definitely be on the cards though. How long does smolov last, 4 weeks?

Do you reckon?? I can't see it!!

HANLEY??? i dunno do you even read this thing but what do you think the carryover will be??

Kev M

itsallaboutheL wrote: »

Do you reckon?? I can't see it!!

HANLEY??? i dunno do you even read this thing but what do you think the carryover will be??

Yup, sure you could do 130 and are now doing 100+ four times a week whick looks like it's shocking you big time, so I'd be surprised if you don't get it, but of course this is merely speculation, you could very well fail, as I probably will when I try 125 in three weeks, but GOOD LUCK!

itsallaboutheL

Kev M wrote: »

Yup, sure you could do 130 and are now doing 100+ four times a week whick looks like it's shocking you big time, so I'd be surprised if you don't get it, but of course this is merely speculation, you could very well fail, as I probably will when I try 125 in three weeks, but GOOD LUCK!

This is an urban legend!! it has some truth behind it, in that i have done 130 but it was a hell of a long time ago!! saying that the weights i was shiftin then aren't really related to what im doing now volume wise... i dunno we'll see, i can see , my bench had been shocking bad for so long in the past six months that im just happy to see any progress!!

podge57

are you doing any shoulder warmups or prehab stuff on smolov?

i cant imagine what sort of state my shoulders would be in if i benched that often...

itsallaboutheL

podge57 wrote: »

are you doing any shoulder warmups or prehab stuff on smolov?

i cant imagine what sort of state my shoulders would be in if i benched that often...

ya i do a lot of both i just tend not to log it,

you have no idea of the pain after about 5 sets its not the strength that goes its your ****in shoulders screaming at you to stop

itsallaboutheL

Hello fuckbags,:D:D i can curse now so get used to it!!
Today

Day off from Smolov

an hour of step arobics

Neutral Grip Chins
x10
x7
x8
x6
x4

EZ Bar Close grip curls
47.5kg
5x6

DB Curls
20kg 'bells
3 x 20

Wide Grip Curls setted with Reverse Grip
30kg 4 x 10

+ RPed set for about 25reps

Close Grip Tri Pushdowns
38k.7kg x50:eek:

48.7kg
x 12
x10
x9-3-3





Gettin some blood flowing was all i was doing in the gym really

cardio,shoot me

man why did they have to tell you about the font changing.

itsallaboutheL

cardio,shoot me wrote: »

man why did they have to tell you about the font changing.

I started it you penis!! and its the color i change!! i'd to figure it out for myself coz Brian wouldn't tell me, and my quote thing was working funny

brianthebard

itsallaboutheL wrote: »

I started it you penis!! and its the color i change!! i'd to figure it out for myself coz Brian wouldn't tell me, and my quote thing was working funny

No it wasn't, you're just ghey.

Anyways, whats this about step aerobics???

itsallaboutheL

brianthebard wrote: »

No it wasn't, you're just ghey.

Anyways, whats this about step aerobics???

none of ur beezwax!!

brianthebard

trying to pull wimmen in the class aren't you?

itsallaboutheL

brianthebard wrote: »

trying to pull wimmen in the class aren't you?

something like that!!

itsallaboutheL

oooh ya update on the weight front! im back up to ~94kg, none of its good weight of course!!

itsallaboutheL

Smolov Week 3 Day 1

Curse of the day... fucktastic!!:D

Activation Stuff

Bench
bar x 30
50kg x 10
60kg x 10
80kg x 5

70% 6x6 +5kg

97.5kg 6x6

Reverse Close Grip Lat Pulldowns
79.5kg
3 (4?) x 12

Lat Pulldown
65kg x 20

:mad:Grrr wish i'd had another half an hour but was pushed for time..

itsallaboutheL

Smolov Week 3 Day 2
75%+5kg 7x5

Some Activation Stuff

Bench
barx 30
50kg x 10
60kg x 10
80kg x 5

102.5kg 7 x 5

Solid Out nearly too easy:)

Hang Snatch
50kg x 8
55kg x 3
60kg x 5

Reverse Grip BOR
60kg x 10
70kg x 10 and a sneaky power snatch
80kg x 10
82.5kg x 10
85kg x 10
80kg x 10

Shrugs
100kg
2 x 30

DB CUrls
24kg 'bells
x12

20kg 'bells
x20

itsallaboutheL

Day Off from Smolov

Some Activation Stuff

Hang Snatch
bar x 5
50kg 2 x 5
55kg x 5
60kg x 5

Power Snatch
60kg x 3
65kg x 3
67.5kg x 3
70kg x 3

One Armed Snatch
20kg x 3 each side
25kg x 3 each side
30kg x 3 each side
35kg x 3
40kg x 3
42.5kg x 1 Shoulder Fell Off!!

Skwaaaats
OH 60kg x 5
OLY 60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
115kg x 5
120kg x 5;) Don't you just hate muscle memory Cardio!!:P

DB Curls
20kg 'bells extended RP set
x 60

brianthebard

Nice work.

itsallaboutheL

brianthebard wrote: »

Nice work.

WHy thank you Brian!!

My poor auld abs are going to give up the ghost on the squats soon so im gonna have to start training 'em again which sucks balls!

Hanley

Are you actually challenging me to a snatch off?