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Don't let the coward in your head, control the badass in your heart

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    #182
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    COH wrote: »
    Deload....

    Bench
    100kg (2x10)
    60kg (5x10)

    Incline DB Press
    25,30,35s x12

    DB Mil Press
    20s (3x12)

    Face Pulls/Cable Press down
    Half stack (3x12)

    45 mins cardio


    Yawntastic


    what are you doing for cardio?


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    #183
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    the drifter wrote: »
    what are you doing for cardio?

    Mixture of crosstrainer/spinning today. Sometimes rowing, sometimes running.


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    #184
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    spinning? and ye people have the cheek to say i have the ghey...


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    #185
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    the drifter wrote: »
    spinning? and ye people have the cheek to say i have the ghey...


    I could do pilates, score a dude, bake some pink cupcakes and I'd still be miles less ghey than you :pac:


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    #186
    kilburn
    Registered Users Posts: 3,912 ✭✭✭kilburn


    COH wrote: »
    I could do pilates, score a dude, bake some pink cupcakes and I'd still be miles less ghey than you :pac:

    Be careful this mod is a martial arts fanatic he will open up on us.

    I joined TaeKwondo in the end Drifter thanks for the info man.


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    #187
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    COH wrote: »
    I could do pilates, score a dude, bake some pink cupcakes and I'd still be miles less ghey than you :pac:

    i got nothing......:cool:


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    #188
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    kilburn wrote: »
    Be careful this mod is a martial arts fanatic he will open up on us.

    I joined TaeKwondo in the end Drifter thanks for the info man.

    no probs... i dont care where someone trains as long as there a training :D


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    #189
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Yesterday

    Deadlift
    60,100kg x5
    140kg x3
    180kg x1
    220kg x1
    260kg x1 failed second rep

    Front Squats
    60,80,100kg x5
    120,140kg x3

    Box Squats
    100,140,180,220kg x6
    260kg x1
    280kg x1 (PR)

    Fat Bar Push Press
    60,100,110kg x1
    120kg x fail

    Vodka/redbull
    max reps


    Some craic last night. I dont even know where to begin...


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    #190
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Bench
    20kg (2x12)
    60kg (2x12)
    100kg (2x5)
    120kg x5
    140kg x5

    Incline Bench
    60,100,130kg x5
    100kg x10

    Incline DBs
    50s (3x8)


    Everything felt light, my shoulders are messed up to bits though, not in the usual boring way, but in the pain shooting from my shoulders through my biceps through my elbows into my forearms sort of way... Nice!


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    #191
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »

    Everything felt light, my shoulders are messed up to bits though, not in the usual boring way, but in the pain shooting from my shoulders through my biceps through my elbows into my forearms sort of way... Nice!

    That's some harry potter sh!t right there.


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    #192
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    I blame the deload


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    #193
    cmyk
    Registered Users Posts: 1,357 ✭✭✭cmyk


    Surely tequila slammers must take some of the blame?


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    #194
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    cmyk wrote: »
    Surely tequila slammers must take some of the blame?

    No. It was definitely the deload.


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    #195
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Barbell Row
    60,100,140,160kg x10

    Rack Pull
    60,100,140,180,220kg x5

    Tbar Row
    20,40,60,80kg x8

    Lat Pulldown/Reverse Grip pulldown
    (3x8)

    EZbar curl/hammercurl
    (5x8)


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    #196
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Single Leg Hamstring Curls
    Pin 4,6,8,10 x10 each leg

    Hamstring Curl
    Pin 12,14,16 x10

    SLDL
    40,60,80,100kg x12

    Single leg leg press
    20,40,60kg x12 each leg

    Leg Press
    80kg x30
    120kg x30
    160kg x30
    200kg x30
    280kg x30
    320kg x20
    360kg x20
    400kg x20

    Leg extension
    Stack x20
    Stack x20
    Stack x20
    Stack x20
    *drop set*
    Pin 15x10
    *drop set*
    Pin 10 x10
    *drop set*
    Pin 5 x30

    Single Leg Extension
    Pin 4,6,8,10 x10 each leg

    Seated Calf Press
    Stack (5x20)


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    #197
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    1 arm Cable Preacher-curl
    Cable Preacher-curl
    DB Curl
    Spider-curl
    Hammer-curl
    Cable-curl

    Rope Pressdown
    Cable Pressdown
    Skullcrusher superset with CGB
    Overhead DB Extension
    Reverse Grip 1arm Cable Pressdown

    Everything for 15-8reps, 3-5sets per exercise. Judge me all you want, that was awesome


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    #198
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Well?

    It better be 165 plus


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    #199
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    itsallaboutheL wrote: »
    Well?

    It better be 165 plus

    Not happening today.. my trisexuals are DOMd to oblivion


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    #200
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    COH wrote: »
    Not happening today.. my trisexuals are DOMd to oblivion

    OMFG the machine is broken!


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    #201
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    the drifter wrote: »
    OMFG the machine is broken!

    I wouldn't speak to soon - €10 he'll have logged again by 5pm...


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    #202
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    Not happening today.. my trisexuals are DOMd to oblivion

    It's that f*cking deload.


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    #203
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Bench
    60kg (3x8)
    80kg x8
    100kg x8
    120kg x3
    140kg x1
    150kg x1
    157.5kg x1 (5kg PR)... I'll nail this for reps when my tri's aren't crying
    140kg x3

    Incline Bench
    60kg x10
    80kg x10
    100kg x10
    120kg x8

    Close Grip Bench
    60kg x5
    100kg x5
    140kg x3

    Incline DB Press
    25s x8
    35s x8
    45s x8
    55s x8

    Flat DB Press
    62.5s x5
    *drop set*
    52.5s x5
    *drop set*
    42.5s x5

    Cable Cross over superset with Pec-dec piece of sh*t
    (5x10)


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    #204
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    I knew it.....:p


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    #205
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    animal


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    #206
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Saturday

    Deadlift
    60,100kg x5
    140kg x3
    180,200,220,240kg x1

    Barbell Row
    100,140,170,190kg x5

    DB Row
    35,45,55,70x x5

    Lat PD/Seated Row/Reverse Grip PD
    (Many x Lots)


    Nothin spectacular, done during work. Must figure out a plan for the deads.


    Sunday

    EZ Bar Curl
    25,35,45,55kg x12

    DM Mil Press
    22.5,27.5,32.5,37.5s x12

    Cable Curl
    40-120lbx x10

    Lat raise
    7.5-17.5s x10

    Face pulls
    Stack (3x10)

    Reverse Fly
    Pin 2,4,6,8,10 x10


    The difference having warm biceps tendons and blood in the arms made to the pressing was unreal. The DB press was crazy easy, only reason didn't go heavier was because monday is international chest day. I remember seeing a vid by Rusty Jeffers years back about doing curls before pressing which I assumed was just stupid. But I might stick with it for a while. Still feel like running at around 75%... back on anti-biotics and cant sleep. Thank god for caffeine


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    #207
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Bench
    60,80,100kg x10
    120kg x8
    140kg x5
    145kg x3
    110kg (2x10)

    Deadlift
    60,100,140,180kg x5
    210kg x3
    240kg x2
    180kg x5

    Cable Pressdown
    Stack (3x12)

    Skullcrusher SS with CGP
    (3X10)


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    #208
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    Hardcordio

    50mins x/trainer

    In the f*cking zone

    Did some abs too to complete the circle of lame. Better than a rest day I guess. Now, to watch the E channel and do something about those pesky grass stains


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    #209
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    COH wrote: »
    Hardcordio

    50mins x/trainer

    In the f*cking zone

    Did some abs too to complete the circle of lame.

    :eek:Next thing you'll be starting a sub log.....


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    #210
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    G86 wrote: »
    :eek:Next thing you'll be starting a sub log.....

    IDIBISHDI

    No one is immune.


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    #211
    COH
    Registered Users Posts: 7,111 ✭✭✭COH


    G86 wrote: »
    :eek:Next thing you'll be starting a sub log.....

    Abso-f*cking-lutely not. There will be no calorie restrictions, weightloss, structure, sub-logs or anything else of that nature here.

    IDI-free-zone


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