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Old 12-09-2012, 10:12 AM   #1561
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Great workout man! Building huge legs!!! Or toning them
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Old 12-09-2012, 10:48 AM   #1562
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Quote:
Squats
warm ups 20, 40, 60, 80
100kg: 6, 7, 6, 6, 5 = 30 reps which was the target.
Nice. Looks easy on paper. In the gym, not so much.
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Old 12-09-2012, 05:23 PM   #1563
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Good looking rep work on the squat buddy!
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Old 12-11-2012, 12:48 PM   #1564
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Quote:
Originally Posted by Hunterace View Post
Great workout man! Building huge legs!!! Or toning them
Thanks buddy!
Quote:
Originally Posted by BendtheBar View Post
Nice. Looks easy on paper. In the gym, not so much.
Thanks Steve.
No sir! repping squats is hard work, especially when you're hitting depth!

Quote:
Originally Posted by big_swede View Post
Good looking rep work on the squat buddy!
Thanks mate. I'm very much in the land of suck right now but eventually, I will hit mediocrity


Completed the 1 hour fitness class again yesterday. Not an easy task with sore legs from Sunday.

Cycle 1 Week 2 Chest Density
Tues 11 December

I was originally considering start bench at 75 and close grip at 65 but realised that I could make the weights below and I did.

Bench Press
warm ups 20, 40, 65, 75
85kg (187) 6, 5, 5, 4, 4, 4, 2 = 30 reps which is bang on target! Was feeling this at the end. Tough but possibly a rep PR. Most exercises I will be doing will probably be close to volume PRs.

Close Grip
75kg (165) 5, 5, 5, 4, 5, 4, 4 = 32 reps, 2 over target.
Was touching a bit low on chest I felt.

Weighted Dips
25kg (55) 5, 4, 3, 4, 3, 3, 2 = 24 reps. 6 off target. In hindsight, I should have started at 15kg as I don't think the reps here were deep enough. better to get high quality reps than halfsies. Triceps were done at this point so it was hard work.

Cosgrave Complex with 30kg
3 sets of 6 - forearms in pain from hanging onto the bar. Tired etc. Tough, tough stuff.

3 x 20 on ab exercises
3 x 30 second plank

exercise bike sprints: 15 secs x 6 with 15 seconds rest. The ancient bikes in the gym suck!
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Old 12-11-2012, 12:59 PM   #1565
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Good work P.
Glad you went on the heavier side. This shows you are able for more than you realise.

Whats in that complex by the way?
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Old 12-11-2012, 01:07 PM   #1566
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Originally Posted by markievicz View Post
Good work P.
Glad you went on the heavier side. This shows you are able for more than you realise.

Whats in that complex by the way?
Thanks Mark.

Barely, only barely!

The complex is, in this order (6 reps of each):

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press/OHP
Back Squat
Good Morning

By the push press, my forearms are about to explode! It is extremely hard and a real, genuine 'finisher'.
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Old 12-11-2012, 01:12 PM   #1567
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Quote:
Originally Posted by Kuytrider View Post

The complex is, in this order (6 reps of each):

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press/OHP
Back Squat
Good Morning

.
Nice, saved for an attempt sometime
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Old 12-11-2012, 04:09 PM   #1568
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Quote:
Originally Posted by Kuytrider View Post
Thanks Mark.

Barely, only barely!

The complex is, in this order (6 reps of each):

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press/OHP
Back Squat
Good Morning

By the push press, my forearms are about to explode! It is extremely hard and a real, genuine 'finisher'.
That looks fun in an Imma gonna hurl sort of way
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Old 12-11-2012, 05:12 PM   #1569
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Great work! I won't be trying that ever!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 12-11-2012, 08:33 PM   #1570
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Yeah, I saved that one too! I will definitly give it a whirl for a few weeks one of these days.

Good stuff, Kuyt.
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