Nogger(The skinny man coming to get you!!!)

Legs trained.
calves.
1 leg raise high block 4 sets.
Barbell jumps 3 sets.

Hams.
Leg curl.5 sets.
Sldl 3 sets.

Squats.
60,80,100,120,140kg 8reps.
Sissy squats 3 sets.(felt these big time.
lunges 2 sets.

great,good to have 140kg on squat,first time since back training.
 
Trained friday chest and shoulders.
Db flat press.
inc bb press.
Not to good,my little boy was being bit a pain,so was bit sh.te.
Shoulders.
db rear raises 3 sets....then 1 swinging set(heavy weight))straight to light set to fininsh.
Side raise 3 sets heavy then 1 light set high reps.

donkey calf raises 4 sets.

Trained today arms.
Db hammer curls
16kg 10
16kg 10
16kg 10.
Db preacher curls
12kg 12
16kg 8
18kg 8
Z bar curls 2 sets of 8.

Triceps.
rope push downs 4 sets.
bench dips 10kg on lap 3 sets to failure.
Lying french press 26kg 15,15,12.

great workout,my son was kept busy reading a book but still wanted to do a few sets with me.(probably to show me how it's done!.
 
Nice back workout over with.
1 arm bb rows 5 sets..up 2kg(keeping around 8r.
Db stop row 3 sets..up 4kg.
rack chins 2 sets..up 5kg.
deads partial 3 sets.same but few more reps.
should of done calves but forgot.
French lesson all day tomorrow,can't wait....
 
Tuesday mate came round so did calves and seated bb press.
Trained legs today and they are killing me softly.
few sets of leg ex and leg curl to warm up.
Leg curl 3 sets,last set drop set then partials to finally kill them.
Sldl 60,80,92kg 10.
Squats very deep 4 sets.
3 sets box squat high reps,15 secs rest between sets(decreasing weight each set.
Then straight to leg ex with 3 rest pause,few forced reps and partials to finish.
Went and have a little 30 mins lay down after.
 
Still going strong nogger. Don't post much but always flicking through. Strong squat mate!
 
Cheers mate,i need to update my training equipment,i've only got a walk out squat rack no catches on it.Weight starting to get to that level.still can flick it backwards but if i fall forwards.....not to good.
 
Right,started new job last thrusday so been bit busy with the change.Training just been going though the motion so to speak.

Back workout back to normal.
Warm up Db pullovers 3 sets.
Rack chins 12kg 18reps rest pause.
Pulldowns partial 2 sets.
Db stop rows. 44kg 3 set 8.
Partial deads
60kg 10
80kg 5
100kg 5
120kg 5
Then a stretching type movement,then hanging stretch from the chin bar.
good workout,should be back into the grove again.
rack chins up 2 kg since last time and will keep adding each time(couple months should be able to get to 30kg,that the plan on them.
 
Things are going ok,shoulders and arms trained and legs sunday.
Warm up.
lying leg curl.4 sets,last set drop set and then partial reps to finish.
Then 3 sets standing leg curl.
Squat.
slowly warmed up the knees but the left one had a slight pain on the outside,increased the weight but no better,tried some wraps,the same.
Some times there is a little niggle there(horse riding days)so stopped getting nowhere,so did very light leg ex one at a time non stop for a few minutes.

Any way feels ok know so going to do some bench squats(light high reps)and then train chest.
 
Monday.
Did 5 sets bench squats light high reps no pain,then trained chest...Inc bb 6 sets and then inc wide grip rest pause set.

Just trained squats around 16 sets low reps slow increase in weight each set.
Back.
Db pullovers 4 sets.
Rack chins work up to 15kg this time(3kg increase since last time)rest pause 16 reps.

Donkey raise for calves.
 
Training been going as normal.
Back.
Db pullovers 26kg 6,6.
rack chins.
Bw
5kg 10
15kg 6
17kg 6(up 2kg.
One arm BB rows.
29kg 6,6.

2 sets of light stretching type movement.
Things to aim for.
Squat ass on floor(not just parallel..140kg this week(2 months try for 155kg.
parallel or just above 160kg for 8.
Rack chins 30kg for a 6
And end of year arms back to 17inches(just over 16 now.....was 14 inches starting back this year.
Build a new horse shelter,last one fell down end of last winter..
 
legs done.
squats work up to 140kg 10,then 144kg 4.
leg ex 45kg rest pause 38reps.
lying leg curl 4 sets 34kg.

Nice squats going up.
Highs this week..3 new girls started work for the sales in august(deauville horse sales)2 sweds and an posh english girl.
Lows...just turned 43.
 
Arms and calves trained sunday.
Hammer curls.
16,18,19kg 7,22kg 8.
peacher DB.
12,16,20kg 8,8.
AL db curls.
22kg 7,23kg 5(drop to 12kg pump out.

TRIS.
rope pull drowns 4 sets.
Close bench press 70kg 14,10.
French press 2 high rep sets to finish.

Calves,1 leg db raise and donkey raises.
Nice going,quick change then went for a barbie at friends.

Shoulders and traps trained today.
Partial side raises......Swinging rear delts.
Wide grip upright rows....And then BB shrugs.
 
Legs.squats medium reps sets.
Up to 120kg 10,then drop to 100kg pause squats 10 reps.

Chest flat bb press.
Worked up to 94 kg,then 4 drop sets.

Shoulders,seated bb press.
Worked up to 60kg then 4 drop sets.

Job done,eat,rest then cut the lawns(hard life.
 
Been letting this slip,not the training.
Shoulders yesterday.
rear delts hanging swing 4 sets(last set drop set.
side raise normal 3 sets then 2 set partials
seated db press 3 sets(last set drop set.
calves standing raise 4 sets high reps between 30 to 50.

Just trained back.
DB pullovers 2 warm up and then 3 working sets.
Rack chins worked up to 22kg 9 then rest pause 3 then dropped the weight to finish.
Partial wide grip pulldowns 3 sets.
Under hand shoulder width grip 4 sets,short rest,good squeeze on the positive and slow control on the negative.
Good work out.
No training tomorrow,legs Sunday.
 
Lying on the settee with the dog watching "how i met your mother" in french,pissing down outside thought to myself lets train leg know.
Quick cafe.
Lying hams 2 wup sets 3 working sets last set drop set,then put bit of weight back on did partial around 20 to 30 reps to finish.
Squats.
60kg 6
80kg 6
90kg 6.
110kg 6
130kg 6.
140 kg 13(could have got more,but walking it back to un rack so so)

Then super setted front squat(60kg) with ass up leg ex,hits the teardrop a bit more(40kg)
Front squat around 10 reps and leg ex stopped when i felt like crying....3 sets...


View attachment 4813About 40 mins later.
 
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