[pickle]

No bullshit this time ill just say what I did in the gym

Power day
Snatches (trying to get the hang of it)
6 times 60
6 times 80
5 times 100
( got told i was doing them as basically an arm curl)
Practiced the form with a light weight. 15 kilos for 20 reps lol.

Behind the neck standing push presses
60 kilos 6 reps
70 kilos 6 reps
80 kilos 4 reps

deadlifts
60 kilos 6 reps
120 kilos 6 reps
170 kilos 5 reps
200 kilos 3 reps p.b
200 kilos 1 rep
60 kilos 6 reps

[pickle]

I did 2 lots of 20 minute walks today as well.

and since i rest tommorrow here was my training from the day befor which included an hour of walking about 30 minutes befor training.

Chest day
Cable flys
40 pounds 25 reps
80 pounds 15 reps

Floor press
60 kilos 20 reps
80 kilos 15 reps
90 kilos 10 reps
100 kilos 8 reps
110 kilos 4 reps 2 forced

Incline dumbell bench press
32 kilos 12 reps
35 kilos 8 reps
37 1/2 kilos 6 reps
37 1/2 kilos 6 reps

Incline dumbell flys
20 kilos 12 reps
25 kilos 8 reps
25 kilos 8 reps
171/2 kilos 15 reps

Cable flys
40 pounds 15 reps
50 pounds 12 reps
40 pounds 12 reps

Finished with 5 minutes stretching and another 5 minutes dancing my pecs

[pickle]

and what the hell to show im serious about updating this new log here is the training from the day befor that.

Leg day
15 minutes stretching
Front squats barbell
47 kilos 20 reps
87 kilos 15 reps
117 kilos 3 reps stripped 97 kilos for another 6

front squats felt real aqward i wasnt keeping my elbows up

Behind the neck squats partials
127 kilos 12 reps full range of motion
170 kilos 12 reps to parralel
190 kilos 8 reps to parralel
Strip set full range 87 kilos failure, 47 kilos failure,30 second rest plyometric jump squat 20 kilos plus bw to failure. Held back chunder.

Stiff legged deadlifts
60 kilos 12 reps
100 kilos 8 reps
140 kilos 6 reps

Seated leg curls
100 pounds 15 reps
80 pounds 15 reps
70 pounds 15 reps

(had a guy telling me to go through a full range of motion my long legs cannot do even with no weight so it was really a lot of bullshit sets...)

Laying leg curls
150 pounds 12 reps
150 pounds 10 reps

Finished with 10 minutes stretching

[Diesel]

good luck with everything...nice to see another log too

[Rocky]

Some damn impressive lifts there buddy! Keep it up!

[Diesel]

Originally Posted by Rocky

Some damn impressive lifts there buddy! Keep it up!

yep, and im glad to see that im not the only person who believes in stretching before and after

[skywalker]

LMAO, pickle I just noticed is that Mr. Miyagi in your avatar? Too cool.

Good luck with your log and keep training hard!

[pickle]

yeah mr. miyagi =) Pickle san focus
Oh and by snatches I meant power cleans I got muddled up.
Cheers guys rest day today and then chest/tris tommorrow

[pickle]

So yesterday I tried to get a tan. Got pretty burnt tho. didnt feel like doing chest 2day. did bis/tris

Bis/tris superset Grips changed for every set of barbell curls
-Cable pushdowns/*barbell curls
-80 pounds/*30 kilos :20,20 reps
-130 pounds/*371/2 kilos :18,15 reps
(switched to different try pushdown machine)
-50 kilos/*40 kilos :12 reps,10 reps
-60 kilos/*45 kilos :8 reps 2 forced,6 reps
-30 kilos/27 1/2 kilos :15 reps,15 reps

-close grip smith machine bench/* db hammer curls (failure then drop then failure again)
-80 kilos/*20 kilos,12/2 kilos :10 reps,(failure)
-85 kilos/*20 kilos,12/2 kilos :8 reps,(failure)
-90 kilos/*20 kilos,10 kilos :3 reps+4 forced, (failure)

-1 arm overhead dumbell tricep extension 2 second negative/*incline curls 4 second negative
10 kilos Failure,Failure
121/2 kilos Failure,Failure
15 kilos Failure,Failure

Had a quick cooldown stretch of about 5 minutes
And did about an hour and 20 minutes of walking in 2 sessions today.

And I tried to make this easy to follow but I think i wrote it up the most complicated way possible oh well

[Rocky]

That was pretty complicated but I got it!
That's a pretty intense session - I bet you'll feel that in the morning!
Nice one!

[pickle]

I missed the net yesterday so i have 2 days worth training

Sunday
shoulders
Barbell press warm up
30 kilos 30 reps
Dumbell press
30 kilos 12 reps
32 kilos 8 reps 2 forced
35 kilos 6 reps
40 kilos 3 reps drop 22 1/2 kilos Failure

Standing 1 arm at a time side raise
15 kilos 15 reps
171/2 12 reps
20 kilos 10 reps

Front raise
20 kilos failure
20 kilos failure

Dumbell shrugs
42 1/2 kilos failure
42 1/2 kilos failure
42 1/2 kilos failure

[pickle]

Monday Back

Cable rows wide grip v bar
150 pounds 12 reps
200 pounds 12 reps
220 pounds 10 reps
264 pounds 8 reps + 2 forced

Unilateral Pulldown machine gripping on bars not on handles
150 pounds 15 reps
200 pounds 10 reps
264 pounds 8 reps

Standing one arm dumbell row
40 kilos 12 reps
421/2 kilos 10 reps
50 kilos 8 reps

Deadlifts
100 kilos 6 reps
140 kilos 5 reps
170 kilos 3 reps
210 didnt get it up lol

[pickle]

Wednesday Chest/Bis
Barbell bench press(first time back on a barbell for a month) I wasnt locking out at the time far from it. Trying short reps to encourage only chest movement. 20 seconds of stretching between most movements.
20 reps 50 kilos
12 reps 90 kilos
10 reps 110 kilos
3 reps 4 forced 120 kilos

Incline barbell (not locking out probably about halfway to 3 quaters up)
90 kilos 12 reps
100 kilos 10 reps some were forced
100 kilos 10 reps some were forced

Dips
-30 kilos of bodyweight = 74 kilos 20 reps
bodyweight 12 reps
bodyweight plus 12 kilos 10 reps strip 2 reps

Incline flys
25 kilos 10 reps 2 forced
25 kilos 10 reps 2 forced

low cable flys
40 pounds failure
50 pounds failure

5 minute rest...

Biceps
Barbell curls

20 kilos 30 reps
45 kilos 8 reps 2 forced 1 second up 4 seconds down
45 kilos 6 reps 3 negatives 1 second up 4 seconds down

incline db curls
15 kilos failure 4 seconds down 1 second up
15 kilos failure 4 seconds down 1 second up

hammer db curls I was using loose form on last set
20 kilos failure
25 kilos failure

Weird ass machine curls (full extended arm bring back up hold for 2 different peak contractions)
40 pounds failure
50 pounds failure

abs (did some trying to smooth over a chick but got all shy and could only talk about gym stuff :P like how she should be stretching. sigh )
Decline crunches
2 sets of 15