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Old 06-13-2011, 03:05 PM   #21
Fazc
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Thanks fellas! I did feel pretty rough on the weekend, I worked out today as for the next few weeks i'll have to do my heavy session on the Monday due to social events.

Also I think because of the diet and hard training I might be holding some water, my shoulders/chest/arms all look considerably more cut up but my belly looks like i've just ate 2 chinese buffets.

Monday 13th June

Rest period: 30-45 second. Sets every 1 minute.

Bench Press - 90kg x 10, 10, 10

CG. Pullups - BW x 10, 10, 5

CGBP - 70kg x 10, 10, 5

Bent Row - 60kg x 10, 10, 10

Squat - Sets of 5 upto 140kg x 5

Arched GMs - 60kg x 10, 10, 10

Pin Press - 70kg x 10, 10, 10

Side Laterals - 5kg's x 10, 10, 10

Seated Curls - 30kg x 10, 10, 10

Pullover Press - 20kg x 10, 10, 10

Workout time: 50 minutes.

Fantastic workout, I was doing so many sets sweat was just free flowing off me. Compared to my previous set up, i've condensed the entire workload into 50 minutes, down from about double that.

The squats were piss poor however, but I put that down to a motorway journey I had to do on the weekend. My lower back is still aching from it. On a side note: I had to drive behind a motorcylist driving 60mph and insisting on sitting in the fast lane blocking everyone off. He had "think bike" plastered on the back of his helmet. I didn't think bike... I thought ****! So I overtook him and gave him the middle finger.

Last edited by Fazc; 06-13-2011 at 03:08 PM.
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Old 06-13-2011, 03:30 PM   #22
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Thats is a great workout man, and in only 50 minutes? Impressive!!
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Old 06-13-2011, 03:35 PM   #23
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Nice session! 50 min? Goodness, that's practically a cardio session with a few thousand pounds throw around to boot.

We have "squids" here. Motorcycle idiots that weave in and out of traffic, drive the shoulders, then bolt off at way over 100 miles an hour, so fast, the cops can't catch them. But, at least they don't block traffic! That's pathetic. Well handled though.

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Old 06-13-2011, 06:03 PM   #24
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Great session! That's a ton of work for 50 minutes.
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Old 06-14-2011, 02:03 PM   #25
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Thanks fellas! Today was another good one.

Quote:
Originally Posted by MikeM View Post
We have "squids" here. Motorcycle idiots that weave in and out of traffic, drive the shoulders, then bolt off at way over 100 miles an hour, so fast, the cops can't catch them.
Haha! I've never heard that term before, I like it!

Tuesday 14th June

30-45 second rest. Sets every 1 minute.

Pullovers - 20kg x 15, 15, 15

DB. Flyes - 10kg's x 15, 15, 15

DB. Rows - 17.5kg's x 15, 15, 15

DB. Shrugs - 17.5kg's x 15, 15, 15

Seated GMs - 20kg x 15, 15, 15

S. Laterals - 5kg's x 15, 15, 15

R. Laterals - 2.5kg's x 15, 15, 15

Leg Extensions - 20kg x 15, 15, 15

Reverse Curl - 10kg x 15, 15, 10

Banded Extensions - x 15, 15, 15

Workout time: 34 minutes, 30 sets.

I could have done this all day, I love it. Had so much energy when usually the day after a heavy session i'm a corpse. This will be my second week at 4 sessions per week, I don't see it being an issue.

Finally had my 'woosh' that L.McDonald talks about. In that I dropped a few pounds of water, looked like my stomach and face had been sucked in!
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Old 06-14-2011, 03:10 PM   #26
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nice work there buddy...

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Old 06-16-2011, 02:25 PM   #27
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Cheers my Full-Body-Buddy!

Thursday 16th June

30-45 second rest between sets, sets every 1 minute

Incline Press - 80kg x 10, 10, 10

CG. Chins - BW x 10, 10, 4

CG. Incline - 60kg x 10, 10, 10

CG. Chin Shrug - BW x 10, 10, 10

BLDL - Cut short, felt something not quite right in the left side lower back.

Sissy Squat - BW x 10, 10, 10

Seated Press - 60kg x 10, 5, 4

Side Laterals - 5kg's x 10, 10, 10

Curlz - 30kg x 10, 10, 8

OH. Extensions - 10kg x 30, 30, 30

Pretty good! I'm liking this, another workout tomorrow it'll be the *extra* meduim workout. That will conclude the second week on 4xweekly full body stuff.

I don't think the lower back thing is anything to worry about, i've not had much sleep lately think i'm just a bit fragile.
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Old 06-16-2011, 02:56 PM   #28
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Everything looks great. Was really impressed with how heavy your incline work was, especially with limited rest.
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Old 06-16-2011, 02:58 PM   #29
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strong work my man

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Old 06-16-2011, 03:00 PM   #30
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Quote:
Originally Posted by Fazc View Post
Cheers my Full-Body-Buddy!
Hmmm.... perhaps the less said about that, the better.

Seriously, strong workouts, man! You are a machine.
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