Natural Selection
- Thread starter 54und3r5
- Start date
54und3r5
Competitor
Thanks buddy :0) hopefully there'll be some things worth reading
54und3r5
Competitor
Flat bench 70kg x 10
100kg x 3
110kg x 2
120kg x 1
130kg x 2
100kg x 12_2
Incline bench (90s)
110kg x 3 3 3 2+1
Dips (immediately after b)
60kg x 5 4 3
40kg x 8
25kg x 10 dropset with bodyweight 7reps
Inc flye sset pushups (60s)
22.5kg x12 12 8
Bw pushups x 12 9 7
Db flye hold
22.5kg x 1'04seconds
BB calf raise sset db raise (no rest)
177.5kg x 20 20 20 20
22.5kg x 20 20 20 20
It was Max effort day for flat bench today. Im happy with the double rep on 130kg, given my lower bodyweight/fat levels. As you can see from the workout, not a stereotypical bodybuilders routine, but i fancied a change. That being lifting some heavy(ish) iron!
The calf raises were pure hell. No rest is a killer!
Diet has been perfect (as usual) today! Eating meal 5 at present!
100kg x 3
110kg x 2
120kg x 1
130kg x 2
100kg x 12_2
Incline bench (90s)
110kg x 3 3 3 2+1
Dips (immediately after b)
60kg x 5 4 3
40kg x 8
25kg x 10 dropset with bodyweight 7reps
Inc flye sset pushups (60s)
22.5kg x12 12 8
Bw pushups x 12 9 7
Db flye hold
22.5kg x 1'04seconds
BB calf raise sset db raise (no rest)
177.5kg x 20 20 20 20
22.5kg x 20 20 20 20
It was Max effort day for flat bench today. Im happy with the double rep on 130kg, given my lower bodyweight/fat levels. As you can see from the workout, not a stereotypical bodybuilders routine, but i fancied a change. That being lifting some heavy(ish) iron!
The calf raises were pure hell. No rest is a killer!
Diet has been perfect (as usual) today! Eating meal 5 at present!
54und3r5
Competitor
Military press (strict standing) (60s)
60kg x 8 8 8 8 6 4+1 4 4
BB row (60s)
100kg x 8 8 8 8 8 8 8 8
Military standing behind head (no rest)
50kg x 14+1 _ 6+1
Rack pullups (no rest)
25kg x 12 _ 7+1
Short but intense workout this evening! I have 5aside in an hour also, so currently eating like a mad man!
60kg x 8 8 8 8 6 4+1 4 4
BB row (60s)
100kg x 8 8 8 8 8 8 8 8
Military standing behind head (no rest)
50kg x 14+1 _ 6+1
Rack pullups (no rest)
25kg x 12 _ 7+1
Short but intense workout this evening! I have 5aside in an hour also, so currently eating like a mad man!
54und3r5
Competitor
Max ot style legs workout
Squats 3 sets (2 mins)
180kg x 5 4 4 (not to failure)
Front squat 3 sets (2mins)
100kg x 8 6 6
Bb lunge 1 set
140kg x 6 (PB!)
Ham curl 4 sets (2 mins)
4block x 8 8 8 8
GHR 2 sets
Bw x 10 10
Great workout!
- back squats, plenty more in the tank.
- front squats, only the second time ive done this exercise and i found it easier to get lower (almost atg)
Regardless, i have more in me!
- bb lunges - a new personal best!
- leg curls and glute ham raises destroyed my hamstrings!
Overall, very pleasing! I gave a lot of effort but know theres more in me if required! :0)
Squats 3 sets (2 mins)
180kg x 5 4 4 (not to failure)
Front squat 3 sets (2mins)
100kg x 8 6 6
Bb lunge 1 set
140kg x 6 (PB!)
Ham curl 4 sets (2 mins)
4block x 8 8 8 8
GHR 2 sets
Bw x 10 10
Great workout!
- back squats, plenty more in the tank.
- front squats, only the second time ive done this exercise and i found it easier to get lower (almost atg)
Regardless, i have more in me!
- bb lunges - a new personal best!
- leg curls and glute ham raises destroyed my hamstrings!
Overall, very pleasing! I gave a lot of effort but know theres more in me if required! :0)
54und3r5
Competitor
Arms
CGBP (2 mins)
110kg x 6 4+1 3+1
Dips (2 mins)
65kg x 5 4
Pulldowns
6block x 8
Chin ups
25x6 (too easy)
35kg x 5+1 4+1
1 arm Conc curl (no rest)
22.5kg x 8 8 8
Db hammer curl
22.5kg x 15
Reverse curl.
50kg x 7
As you can see, another max ot influenced workout! Next week, will see a total change with higher volume!
CGBP (2 mins)
110kg x 6 4+1 3+1
Dips (2 mins)
65kg x 5 4
Pulldowns
6block x 8
Chin ups
25x6 (too easy)
35kg x 5+1 4+1
1 arm Conc curl (no rest)
22.5kg x 8 8 8
Db hammer curl
22.5kg x 15
Reverse curl.
50kg x 7
As you can see, another max ot influenced workout! Next week, will see a total change with higher volume!
54und3r5
Competitor
Ive just completed my weekend 6 mile run. For the past 3 weeks ive been shaving 20-30 seconds from my time. However, today, feeling considerably fitter, i managed to take 90 seconds from the run!
3 more runs until the actual event. My goal is to beat my brother. Im running 6 miles in 46 mins and hes running in 52 minutes. So unless, a) i have a bad day, b) he gets considerably quicker, then on paper i should destroy him.
Apart from brotherly rivarly, i also have a 100pound bet with him ;0)
3 more runs until the actual event. My goal is to beat my brother. Im running 6 miles in 46 mins and hes running in 52 minutes. So unless, a) i have a bad day, b) he gets considerably quicker, then on paper i should destroy him.
Apart from brotherly rivarly, i also have a 100pound bet with him ;0)
54und3r5
Competitor
Week 2 - weakness day
Deadlift (2 mins)
200kg x 3 3 3
150kg x 12
Pullups (30s rest pause)
Bw x 19_6_3
Goodmorning (straight after trainin partner)
70kg x 10 10 10 (back pump!!)
Bb curl (2 mins)
60kg x 6 6 5
Hang raise
25kg x 41seconds
Good workout! I decided to give cardiff a late night visit on saturday evening with the boys. A few too many vodkas gave me a sore head all yesterday! Until confronted with the bar, i had zero motivation! As we do, i got in the zone and cracked on!
Nothing impressive about my numbers but happy with where im going - in the right direction! Back was pumped after 150kg deadlifts which affected pullups substantially!
Deadlift (2 mins)
200kg x 3 3 3
150kg x 12
Pullups (30s rest pause)
Bw x 19_6_3
Goodmorning (straight after trainin partner)
70kg x 10 10 10 (back pump!!)
Bb curl (2 mins)
60kg x 6 6 5
Hang raise
25kg x 41seconds
Good workout! I decided to give cardiff a late night visit on saturday evening with the boys. A few too many vodkas gave me a sore head all yesterday! Until confronted with the bar, i had zero motivation! As we do, i got in the zone and cracked on!
Nothing impressive about my numbers but happy with where im going - in the right direction! Back was pumped after 150kg deadlifts which affected pullups substantially!
wilson1811
Full Member
Training sessions look intense mate! :weightlifter: yeahhbuddy!
54und3r5
Competitor
chest and calves
Dips (after b)
30kg x 22
20kg x 15
10kg x 12
Bw x 10
Flat bench 4 sets (90s)
100kg x 5 5 4 3+1
Inc bench 3 sets (straight after b)
70kg x 12 8+1 6+1
pushups (wide)
Bw x 20reps
Flye holds
22.5kg x 60seconds
Bb calf raise sset db raise (no rest)
180kg x 20 20 20 20
22.5kg x 20 20 20 20
Great workout! Got an awesome pump!
Dips (after b)
30kg x 22
20kg x 15
10kg x 12
Bw x 10
Flat bench 4 sets (90s)
100kg x 5 5 4 3+1
Inc bench 3 sets (straight after b)
70kg x 12 8+1 6+1
pushups (wide)
Bw x 20reps
Flye holds
22.5kg x 60seconds
Bb calf raise sset db raise (no rest)
180kg x 20 20 20 20
22.5kg x 20 20 20 20
Great workout! Got an awesome pump!
O.T
Full Member
Subbed mate!
Off topic but does anyone know if they test for AAS to be in mens health? My friend is interested in trying it out
Off topic but does anyone know if they test for AAS to be in mens health? My friend is interested in trying it out
54und3r5
Competitor
Shoulders/back
Standing (strict) Military press 3x3 ; 1x10 (2 mins)
85kg x 3 2 2
60kg x 12
Upright row (60s)
60kg x 12 12 10
Hammer press (straight after b)
32.5kg x 8 8 8
Pendlay row 3 sets (90s)
100kg x 10 9 7+1
Yate style Wide grip row 3 sets (60s)
90kg x 10 10 10
Reverse grip row 2 sets (60s)
100kg x 10 9(grip)
Pullovers 1 set
32.5kg x 20reps
Lateral raise (10second static hold at top)
5kg plate x 10reps
Rear lateral raise
2.5kg plate x 10reps
Another decent workout! The static holds at the end was a great addition!
Standing (strict) Military press 3x3 ; 1x10 (2 mins)
85kg x 3 2 2
60kg x 12
Upright row (60s)
60kg x 12 12 10
Hammer press (straight after b)
32.5kg x 8 8 8
Pendlay row 3 sets (90s)
100kg x 10 9 7+1
Yate style Wide grip row 3 sets (60s)
90kg x 10 10 10
Reverse grip row 2 sets (60s)
100kg x 10 9(grip)
Pullovers 1 set
32.5kg x 20reps
Lateral raise (10second static hold at top)
5kg plate x 10reps
Rear lateral raise
2.5kg plate x 10reps
Another decent workout! The static holds at the end was a great addition!
Abs
Full Member
Strong pressing!
54und3r5
Competitor
A long way to be strong yet :0)
54und3r5
Competitor
Legs
Squats (straight after b)
120kg x 126reps (10sets)
X33 _ 15_ 11_10_10_11_10_9_9_8
Leg ham curl (straight after b)
3 block x 100 reps (7 sets)
30_14_12_10_10_12_12
*straight after b means immediately after training partner (approx 60-90seconds)
This session was hell! I recommend anyone to give it a go! My legs are in absolute bits at the minute!
Squats (straight after b)
120kg x 126reps (10sets)
X33 _ 15_ 11_10_10_11_10_9_9_8
Leg ham curl (straight after b)
3 block x 100 reps (7 sets)
30_14_12_10_10_12_12
*straight after b means immediately after training partner (approx 60-90seconds)
This session was hell! I recommend anyone to give it a go! My legs are in absolute bits at the minute!