i dare anybody to try to replicate these workouts!
they are no joke at all.
they are no joke at all.
Wednesday aka New Years Day
In lieu of Thursday - road trip to see family. Did not push it hard. In my home gym. While I did NOT stay up late I did have a late start (tomorrow will be a 4am bit*h)
Dumbbell Curls
18.5lbs x 8 reps, 36lbs x 8 reps, 76lbs x 8 reps. Could have gone to the 86's but stopped here
Tricep Pressdown - V-bar
25kg x 8 reps, 40kg x 8 reps, 75kg (70+5 pinned to the stack) x 8 reps. Could have done 80kg
Reverse Dumbbell Wrist Curls
18.5lbs x 8 reps, 31lbs x 8 reps, 36lbs x 8 reps
Nice little arm pump
In lieu of Thursday - road trip to see family. Did not push it hard. In my home gym. While I did NOT stay up late I did have a late start (tomorrow will be a 4am bit*h)
Dumbbell Curls
18.5lbs x 8 reps, 36lbs x 8 reps, 76lbs x 8 reps. Could have gone to the 86's but stopped here
Tricep Pressdown - V-bar
25kg x 8 reps, 40kg x 8 reps, 75kg (70+5 pinned to the stack) x 8 reps. Could have done 80kg
Reverse Dumbbell Wrist Curls
18.5lbs x 8 reps, 31lbs x 8 reps, 36lbs x 8 reps
Nice little arm pump
Killing them arms in the new year!
Definitely a sweet gift ideaA late Xmas prezzy from my daughter and grand kids, Steel laser cut decal. Probably going up in the office and not the gym
Friday
Close Grip Bench Press
Trained with Chris J. Usual warm ups then 175kg/385lbs x 3 x 3 reps
Close Handled Mag Grip Lat Pulldowns
8p x 20 reps, 16p x 20 reps, 21p/126k/277lbs (full stack) x 15 reps (nice stretch and slowish reps)
One Handed Thick Bar Deadlifts
2-inch thick bar (10.6kg/23lbs) x 6 reps @, 50.6kg x 3 reps @, 70.6kg x 1 rep @, 80.6kg x 1 rep @, 90.6kg/199lbs x 1 rep @
Close Grip Bench Press
Trained with Chris J. Usual warm ups then 175kg/385lbs x 3 x 3 reps
Close Handled Mag Grip Lat Pulldowns
8p x 20 reps, 16p x 20 reps, 21p/126k/277lbs (full stack) x 15 reps (nice stretch and slowish reps)
One Handed Thick Bar Deadlifts
2-inch thick bar (10.6kg/23lbs) x 6 reps @, 50.6kg x 3 reps @, 70.6kg x 1 rep @, 80.6kg x 1 rep @, 90.6kg/199lbs x 1 rep @
Tuesday
A cr*p kinda session and all down to me.
Seated BB Press
w/up, bar x 8, 60-kilos x 8, 85-kilos x 6 and 100-kilos x 4 (completely forgot my elbow sleeves
Thick Handled Dumbbell Work
Dragged the 120-kilo bell out and was gonna de-load it with 2 x red bands. No warm ups etc. Bad idea. Then went and pulled the 90-kilos/198lbs dumbbell out. HAF. Again should have warmed up. I eventually worked to a 4 reps set LH and 5 reps RH. Again my own fault.
Dumbbell Wrist Curls - Flexor
10-kilos x 8 to 40-kilos x 8
Thumb Work
Light band. Braced the working hand on my thigh and used the free hand too. Hooked the band over my thumb and repped to failure x 4 sets (reps got less and less with each set). The thumb absolutely needs strengthening
A cr*p kinda session and all down to me.
Seated BB Press
w/up, bar x 8, 60-kilos x 8, 85-kilos x 6 and 100-kilos x 4 (completely forgot my elbow sleeves
Thick Handled Dumbbell Work
Dragged the 120-kilo bell out and was gonna de-load it with 2 x red bands. No warm ups etc. Bad idea. Then went and pulled the 90-kilos/198lbs dumbbell out. HAF. Again should have warmed up. I eventually worked to a 4 reps set LH and 5 reps RH. Again my own fault.
Dumbbell Wrist Curls - Flexor
10-kilos x 8 to 40-kilos x 8
Thumb Work
Light band. Braced the working hand on my thigh and used the free hand too. Hooked the band over my thumb and repped to failure x 4 sets (reps got less and less with each set). The thumb absolutely needs strengthening
Wednesday
Road testing the F8 Widowmaker: I don't usually train Wednesdays but I've a tiny bit of work to do Friday and I bench then and didn't wanna be time limited so...
Anyway. In a chat with the late Julia Mills I'd asked how much a difference this triple ply slingshot would make to sleeve only 1RM (202.5kg right now). Approx 80kg. So I did my usual warm ups then did a quick n easy 180kg with my Maddog single ply. Then the F8 went on and with Nathan and Gareth Parkman spotting me of we went.
With this on I couldn't unrack the bar. And I had to get Nathan to yank on my left hand and pull it into position with both hands a few inches wide than my norm. All new for me I always unrack myself and use a kind of close grip. Slingshots force the bar lower down than normal (more belly than the bottom of my sternum).We tried 200, 220 and 240kg and at no point did the bar actually touch my chest lol. I think it's gonna be 260 or 270kg to get it to my chest. And it's gonna be 280 or even 300kg benched for one 'equipped' with this bit of kit.
Bench Press
See above
Low Cable Row - Close Grip Mag Grip Handle
8p x 20 reps, 16p x 20 reps, 20p (eqv to 120kg/264lbs in the hands) x 20 reps
Road testing the F8 Widowmaker: I don't usually train Wednesdays but I've a tiny bit of work to do Friday and I bench then and didn't wanna be time limited so...
Anyway. In a chat with the late Julia Mills I'd asked how much a difference this triple ply slingshot would make to sleeve only 1RM (202.5kg right now). Approx 80kg. So I did my usual warm ups then did a quick n easy 180kg with my Maddog single ply. Then the F8 went on and with Nathan and Gareth Parkman spotting me of we went.
With this on I couldn't unrack the bar. And I had to get Nathan to yank on my left hand and pull it into position with both hands a few inches wide than my norm. All new for me I always unrack myself and use a kind of close grip. Slingshots force the bar lower down than normal (more belly than the bottom of my sternum).We tried 200, 220 and 240kg and at no point did the bar actually touch my chest lol. I think it's gonna be 260 or 270kg to get it to my chest. And it's gonna be 280 or even 300kg benched for one 'equipped' with this bit of kit.
Bench Press
See above
Low Cable Row - Close Grip Mag Grip Handle
8p x 20 reps, 16p x 20 reps, 20p (eqv to 120kg/264lbs in the hands) x 20 reps
Friday
Hammer DB Curls
10kg x 12 reps, 30kg x 8 reps, 50kg x 8 reps, 70kg x 8 reps and 90kg/198lbs dumbbell x 8 reps
s/s
Skull Crushers
bar x 12 reps, 29kg x 8 reps, 49kg x 8 reps, 69kg x 6 reps and 89kg x 6 hard reps
One Hand Saxon Bar
Not my best session. LH only (RH needs a rest. 'Popped' the wrist on bench on Wednesday and the thumb was also a little sore)
LH only: bar x 8 reps, 32.5kg x 3 reps, 42.5kg x 3 reps, 52.5kg x 5 x 1 reps
Bwt: 329lbs (up from approx 325lbs Monday)
Hammer DB Curls
10kg x 12 reps, 30kg x 8 reps, 50kg x 8 reps, 70kg x 8 reps and 90kg/198lbs dumbbell x 8 reps
s/s
Skull Crushers
bar x 12 reps, 29kg x 8 reps, 49kg x 8 reps, 69kg x 6 reps and 89kg x 6 hard reps
One Hand Saxon Bar
Not my best session. LH only (RH needs a rest. 'Popped' the wrist on bench on Wednesday and the thumb was also a little sore)
LH only: bar x 8 reps, 32.5kg x 3 reps, 42.5kg x 3 reps, 52.5kg x 5 x 1 reps
Bwt: 329lbs (up from approx 325lbs Monday)
Monday
Hatfield Squat
Getting back up there in numbers. Managed to make my thumb bleed (again) as I will insist on wedging it into the frame and pulling myself up out of the hole EVERY time. Don't care during (too focused on the work) but after... urgh
w/up bar x 12, 100kg x 8 reps 200kg x 8 reps, 350kg/770lbs x 4 reps (buddy on standby to motivate me)
Leg Press
200kg x 10 reps, 425kg x 10 reps, 690kg/1518lbs x 10 reps (hard)
Lying Leg Curls
8p x 8 reps, 18p (PB on this machine) x 4 r/p reps
Leg Extension
Better than last time but still damned hard on 2nd set
stack (90kg/198lbs) x 10 reps, single leg R: 8 r/p reps L: 8 negative only (right leg assist)
Hatfield Squat
Getting back up there in numbers. Managed to make my thumb bleed (again) as I will insist on wedging it into the frame and pulling myself up out of the hole EVERY time. Don't care during (too focused on the work) but after... urgh
w/up bar x 12, 100kg x 8 reps 200kg x 8 reps, 350kg/770lbs x 4 reps (buddy on standby to motivate me)
Leg Press
200kg x 10 reps, 425kg x 10 reps, 690kg/1518lbs x 10 reps (hard)
Lying Leg Curls
8p x 8 reps, 18p (PB on this machine) x 4 r/p reps
Leg Extension
Better than last time but still damned hard on 2nd set
stack (90kg/198lbs) x 10 reps, single leg R: 8 r/p reps L: 8 negative only (right leg assist)
Tuesday
Seated Press
w/up (had to wait for the rack so used the smith etc. Was getting a pump). 20kg a side x 8 reps on the Smith then back to the rack 85kg x 6 reps, 120kg/264lbs x 4 reps
Barbell Wrist Curls
bar x 20 reps, 50kg x 8 reps, 80kg x 8 reps, 110kg x 8 hard reps, dropped to 80kg x 12 reps then JB stick work x 20 reps squeezing
Seated Press
w/up (had to wait for the rack so used the smith etc. Was getting a pump). 20kg a side x 8 reps on the Smith then back to the rack 85kg x 6 reps, 120kg/264lbs x 4 reps
Barbell Wrist Curls
bar x 20 reps, 50kg x 8 reps, 80kg x 8 reps, 110kg x 8 hard reps, dropped to 80kg x 12 reps then JB stick work x 20 reps squeezing
So the Pur-Pharma-Canada product just dropped in (never seen an Canadian Elk looking postman before lol). They will form the 2nd part of my 8 week Sus and Deca bulk and strength cycle (EuroPharmacies / Purity Source Labs being the first portion).
They look slick as f**k. Check these out! @pur-pharma-canada
They look slick as f**k. Check these out! @pur-pharma-canada
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Friday
An epic kinda day. 2nd go at the F8 Slingshot. Had a great crew with me.
Bench Press
Wider grip with the F8 on.
Usual warm ups to 180kg x 1 and 200kg/440lbs x 1 with the Maddog slingshot on (paused in the hole). Then 260kg x 1, 280kg x 1 and 300kg/661lbs x 1 (still not enough to touch my chest as it paused 2-inch high)
Iso Lever Mid-Row
to 120kg/264lbs x 8
Low Cable Row
Landon had 75kg/155lbs pinned to the stack (eqv to 165kg/363lbs in the hand). I did 8 reps with that too
An epic kinda day. 2nd go at the F8 Slingshot. Had a great crew with me.
Bench Press
Wider grip with the F8 on.
Usual warm ups to 180kg x 1 and 200kg/440lbs x 1 with the Maddog slingshot on (paused in the hole). Then 260kg x 1, 280kg x 1 and 300kg/661lbs x 1 (still not enough to touch my chest as it paused 2-inch high)
Iso Lever Mid-Row
to 120kg/264lbs x 8
Low Cable Row
Landon had 75kg/155lbs pinned to the stack (eqv to 165kg/363lbs in the hand). I did 8 reps with that too
Monday
Another hard day in paradise. Took some of Landon's PWO he'd given me. While I felt a little anxious walking down (normal for leg day) I can't say I was tingling etc. But work got done
Hatfield Squat
to 355kg/781lbs x 4 reps (used the new skinny calibrated plates as well)
Leg Press
to 730kg/1606lbs x 6 reps (as above with the plates and got the gym owner to lean on me. Left lat cramped lol)
Lying Leg Curls
to 18p x 5 reps
Leg Extensions
to stack x 15 reps 2nd set
Bwt: 327lbs (need to eat more)
Another hard day in paradise. Took some of Landon's PWO he'd given me. While I felt a little anxious walking down (normal for leg day) I can't say I was tingling etc. But work got done
Hatfield Squat
to 355kg/781lbs x 4 reps (used the new skinny calibrated plates as well)
Leg Press
to 730kg/1606lbs x 6 reps (as above with the plates and got the gym owner to lean on me. Left lat cramped lol)
Lying Leg Curls
to 18p x 5 reps
Leg Extensions
to stack x 15 reps 2nd set
Bwt: 327lbs (need to eat more)
damn you STRONG brorooooFriday
An epic kinda day. 2nd go at the F8 Slingshot. Had a great crew with me.
Bench Press
Wider grip with the F8 on.
Usual warm ups to 180kg x 1 and 200kg/440lbs x 1 with the Maddog slingshot on (paused in the hole). Then 260kg x 1, 280kg x 1 and 300kg/661lbs x 1 (still not enough to touch my chest as it paused 2-inch high)
Iso Lever Mid-Row
to 120kg/264lbs x 8
Low Cable Row
Landon had 75kg/155lbs pinned to the stack (eqv to 165kg/363lbs in the hand). I did 8 reps with that too
man that is crazy I wonder how many times those bars snap from that much weight
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