Barbell Squats
1x6 25kgs
1x6 45kgs
1x5 65kgs
3x3 105kgs
Jebus it was a struggle doing the last 3
Legpress
140kgs 3x8 felt sick doing this.
Flat bench
2x8 20kgs
1x6 40kgs
5x3 75kgs
so next time i'll up to 80
What's wrong with everyone? No one's posting anymore!!! ='(
Good job keep it up!
What's wrong with everyone? No one's posting anymore!!! ='(
I try not to spam you too much
I've been mixing these past few weeks up, doing back and chest together one week, chest and biceps on the next and chest and shoulders this week. This week is a 4 day split with push-pull-legs-arms, it all depends on school and work on how I spliit my week.
last chest day was bonkers, this is what I did:
flat bench:
8 reps 60kg
4 reps 90kg
4 reps 90kg
4 reps 90kg
20 reps 60kg
then finished with 8x4 bench dumbell flys and an 8-6-4-2 body weight dips. i don't think I ever felt so pumped in the chest albeit being tired to do shoulders next
Update: Also today was supposed to be an off day but I had some free time so decided to hit some biceps to be ready to hit them hard tomorrow. Did 4 sets of 21's with 20kg barbell, got some nice burn and then 5 reps on each arm with 24kg dumbell to finish up.
These pictures were taken about 14 months apart, the first in december of 2012 and the second one today, some decent progress if you ask me, went from something like 10" arms to 15" arms in about a year. Still working till the 18" mark
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Nice! Like the progress shot. 4x4 @90kg next week? What's your previous max bench at?
My split is like this.
Flat bench > Incline + auxiliary work
Squat > Rack squats + auxiliary work
Close Grip > Biceps, Triceps + Auxiliary work
Deadlift > Rack Pulls, Back + Auxiliary work
Shoulder recovery
Yep going for 4x4 @ 90kg next, should be able to squeeze a couple 100kg reps the week after.
You mean in the first pic? I believe it was something like 30kg, I could do 12 reps quite easily, but back then, I had been "training" for 9 months but my main focus was to lose weight, I had a 2 hour long training routine everyday. I believe that picture was taken in the transition of losing weight to gaining muscle. I'm 19kg heavier today than I was in that picture.......
I'm not sure what you mean by auxiliary work? Also I train at home so I'm quite limited to the exercises I can do, I've been trying to get some hamstring work in, doing sumo deadlifts and straight leg deadlifts, my hammies and glutes are quite sore so I'm guessing they work![]()
Auxiliary work is anything out side of the major lifts. Bicep curls, leg extension, leg curl, leg press list goes on and you get the picture.I just add them in at the end of my training session if I only have 10 minutes left I'll do 3-4 quick sets and call it a day.
I suggest 4x4 @ 90 3x3 @ 95 and 2x2 @ 100, ideally it would be something more like this.
4x4 90
5x5 90
6x6 90
5x5 95
4x4 100
3x3 105
2x2 110
Rest
Max ~ 125
Thats an awful lot of reps there, do you mean 4 reps not 4x4 right? I dont think I can do that high amount of sets and reps
4x4 90
5x5 90
6x6 90
5x5 95
4x4 100
3x3 105
2x2 110
Rest
Max ~ 125
4 sets by 4 reps at 90 kg= 4x4 @ 90kg
>.> on the tenth read through I see where you've mis understood. That's the weekly progression of your working weight. Last week you did 3x4 next week you'll attempt 4x4. Bellow is the sort of work you'd need to do to bench 125kg. Each line is a different week. Just food for thought.
Figured I'd start a thread on this, since it seems I'm not the only PC hardware junkie here, who's also a muscle head junkie.
So what's your workout/diet/progress like?
My records thus far:
Deadlift - 190kg
Squat - 130kg
Bench - 100kg (My bench wouldn't be the best).
Personal Bests, though none are current.
Deadlift - 205.5kg
Squat - 266kg
Bench - 175kg
Number of years ago, since I got married and now have 2 kids, those numbers have suffered greatly, lol
Deadlifts
40kgs 2x6
70kgs 1x5
110kgs 5x3
Really happy with my progress.
You overhead pressing?
No and i have no reason as to why. Just something i never did.