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Old 08-21-2011, 10:32 PM   #141
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Originally Posted by Ripped64 View Post
I did legs Friday, it was a good session i had such a pump in my legs i almost cried in pain after a 20 rep superset of leg curls and leg ext.

Im going to slightly adjust my workouts in that Bench Press (Only BB, Not DB), Deadlifts, Squats & BB Military Press will be done with a heavy heavy weight (For me) and il aim to get 2-3 reps.. as my main goal for those lifts currently are to gain strength to eventually branch out into powerlifting. All assistance work will still be for building muscle, but the big 3 will be for strength.
Like the approach. You have been killing it lately. Hope you can keep up the momentum.
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Old 08-22-2011, 12:23 AM   #142
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Like the approach. You have been killing it lately. Hope you can keep up the momentum.
Thanks Steve, thanks for stopping in. I think it's just my positive attitude in the gym.. As soon as i wake up all i can think about is getting in there and literally lifting until i can't lift anymore!
I guess you get back what you put in!
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Old 08-22-2011, 12:24 AM   #143
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Default Chest & Biceps

Hey guys, had a great weekend. Pretty much all of sunday was a complete waste in terms of calorie intake and diet etc. My soccer team (40+ guys in 3 teams) and myself were drinking all day and night in memory of a mate of ours who died yesterday last year. Would of been lucky to get 2k calories from food (Who knows what from the alco).. Woke up slightly hungover/scattered but by 12 i was beyond pumped to smash a workout.

Hit a milestone today, i have finally hit 3PPS for bench press.. Although the catch is i did it on decline bench, so i won't be using it as my 1RM for flat bench just yet.
Very happy i finally got it after so many close attempts in the past.
I almost got the 2nd rep too

Decline Bench - 60kg x 12, 100kg x 5, 120kg x 3, 130kg x 3, 140kg x 1.5 (Almost 2nd). PBS!!
Incline Bench - 100kg x 4, 80kg x 11.
Flat DB bench - 46kg (Each) x 6, 46kg x 5. Hit failure both sets.
Peck Deck Machine - 110kg x 10, 110kg x 10, 110kg x 8 > 82kg x 6.

Chin Ups - (+20kg on belt) 8 reps, 6 reps, 6 reps.
Preacher Curls - 47.5kg x 7, 37.5kg x 8, 37.5kg x 6.
Few other assorted curls etc..

Didn't think id make it in today but im glad i did, The 60kg felt like i was lifting air, 100kg was easy too, 120 was fine and the 130kg x 3 was a PB then my mate convinced me to try 140 and i got the first rep clean, tried for a second but failed
All other chest work was fine, incline BB bench still feels awkward on my shoulders but eh smashing 2PPS feels good.
DB work i was already smashed but got some quality reps.. same with the peck deck.

Bicep work was ehhh, Went hard on the chin ups then was burnt out by 2nd set of curls.

I saw myself in the mirror today and noticed im getting better definition and i seem to be bigger.. Here's a progress pic i took when i got home after a meal.

Im currently about 94kg, BF% unknown.. Id say maybe 15%?
Il be starting my cut within the month, im starting to bludge on the eating part of bulking.. I cant stomach it anymore.
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Old 08-22-2011, 03:31 AM   #144
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3pps is epic Rob, decline or not thats still a serious achievement.

Looking real good in the pic too my friend, you have to makings of an aesthetic beast

How're the wheels coming along ??

Carl.
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Old 08-22-2011, 04:27 AM   #145
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3pps is epic Rob, decline or not thats still a serious achievement.

Looking real good in the pic too my friend, you have to makings of an aesthetic beast

How're the wheels coming along ??

Carl.
Thanks Carl, the wheels are going well too.. Iv been noticing lately my quads are getting a nice sweep outwards and the hami's are poping out more too.
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Old 08-22-2011, 06:55 AM   #146
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You look very lean in that pic'. If I were you I'd be pushing that bulk out a little longer for sure.

Congrat's on the decline PB.

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Old 08-23-2011, 07:56 PM   #147
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Did back today.. Well i did deadlifts atleast.
Felt unfocused and weak today.. Definately showed with them.

60kg x 10, 100kg x 6, 140kg x 3, 140kg x 2, 150kg x 0 HURT MY LOWER BACK ON 150KG REP.

Im an idiot, i should of stopped at the 140kg.. it just wasnt happening today.

When i was lifting the 150kg, just as i got it off the ground something in my lower went and instant pain.
Went and tried to stretch it for a bit, slightly helped.
Did a few WGPU's to see and they had no pain so atleast thats something.

This has been building for a few weeks, iv felt a very slight pain in my lwoer back for weeks now.. i BET this is from me doing stupid extra reps with sloppy form.

Either way, il be taking 2-3 weeks of deadlifts because im taking no further chances.
And when i return il be doing 100kg for sets until i build back up to 3pps etc without pain.
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Old 08-23-2011, 08:17 PM   #148
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Sorry to hear that Ripped. It's always hard for me to pull back even when I feel off. Hope it feels better soon.
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Old 08-24-2011, 03:21 AM   #149
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Hope it's nothing serious buddy.

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Old 10-11-2011, 05:56 PM   #150
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Feeling better hombre?
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