Big T & MMW: To Keep Lean & Stay Mean ;)

Yesterday it was Shoulders/Biceps

Seated Single OH DB Press

1x10 (55lbs)
1x6 (71.5lbs) - not sure how many i got on my own
1x8 (66lbs) -4ish

Was weaker than usual today, i think it was the weekend that f**ked me up.

Clean & Push Press
1x5 (88lbs)
1x5 (132lbs)
1x5 (154lbs)
1x2 (176lbs)

Failed on my last rep at 176. I just didnt have the energy, although i still reckon im getting more explosive when i do these.

Upright Rows
1x10 (66lbs)
1x10 (88lbs)
1x8 (88lbs)

Shrugs
1x10 (198lbs)
1x8 (242lbs)
1x10 (198lbs)

Seated DB Curls
1x10 (27.5lbs)
1x6 (38.5lbs) -mainly negatives with these
1x10 (27.5lbs)

Then did some cable curls.
 
I'm still very impressed with the clean & PP numbers you put up. I couldn't do that, even with a whole lot of umph...

Static Lunges
1 x 16 @ 110
1 x 16 @ 120
1 x 10 @ 130
1 x 10 @ 140

T-Bar Row
1 x 5 @ 90
3 x 5 @ 95
2 x 8 @ 70

OH BB Press
1 x 5 @ 95
2 x 5 @ 115
1 x 4 @ 115
1 x 6 @ 95

Then ellipticalled for 25 minutes...good times. Today I am just going to do some intervals on a bike, then maybe run a couple miles.
 
Ill tell you one thing, you've got me beat on lunges. Noway could i do 140x10 after doing all that volume before it. Good work mate.

Was legs for me last night, was going to do the 20 rep squat but some f**ker had taken the spotting bars! LOL f**k knows why!? So i still did a number of reps but couldn't go to my limit incase i did f**k up.

Squats
1x10 (132lbs)
1x15 (220lbs)
1x4 (264lbs)

Well the 15x220 was very near my limit. I dont think i'd of reached 20 even if the bars were there to catch me! But i was pleased with it. I was too tired at the 264lbs to do them after that!

Leg Press
1x15 (264lbs)
1x10 (440lbs)
1x6 (528lbs)

Also did some leg curls and some calf raises.
 
BigTomW said:
Ill tell you one thing, you've got me beat on lunges. Noway could i do 140x10 after doing all that volume before it. Good work mate.

Was legs for me last night, was going to do the 20 rep squat but some f**ker had taken the spotting bars! LOL f**k knows why!? So i still did a number of reps but couldn't go to my limit incase i did f**k up.

Squats
1x10 (132lbs)
1x15 (220lbs)
1x4 (264lbs)

Well the 15x220 was very near my limit. I dont think i'd of reached 20 even if the bars were there to catch me! But i was pleased with it. I was too tired at the 264lbs to do them after that!

Leg Press
1x15 (264lbs)
1x10 (440lbs)
1x6 (528lbs)

Also did some leg curls and some calf raises.
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Ha, the one thing I can beat you on...lunges...hahaha. Then again, by 10, I mean 5 per leg, so in the end, I bet you can beat me anyhow.

Good work on 15 reps at 220...that rocks dude. Okay, headed outta work to lift/run.
 
MarkMyWords said:
Ha, the one thing I can beat you on...lunges...hahaha. Then again, by 10, I mean 5 per leg, so in the end, I bet you can beat me anyhow.

Good work on 15 reps at 220...that rocks dude. Okay, headed outta work to lift/run.
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What so by 10 lunges, you mean 5 per leg? When i say 10, i mean 10 per leg :D

Had a sh1t session yesterday, all my lifts are increasing apart from my bench numbers. They are getting f**king worse and im getting pissed off with it! Have'nt flat BB benched for 6 weeks. Its my last week next week with the flat DB's (which i seem to be getting worse at lol) so hopefully ill improve when going back to flat BB.
 
Quick session...

Inc. DB Press
1 x 5 @ 110
1 x 5 @ 130
1 x 5 @ 140
1 x 4 @ 150
1 x 4 @ 140
1 x 5 @ 130

Chin-Ups
1 x 7 @ BW
1 x 5 @ BW
1 x 4 @ BW

Deadlifts
1 x 8 @ 135
1 x 8 @ 185
1 x 8 @ 225
1 x 8 @ 245

Then I ran for 20 minutes on a treadmill, got in 2.25 miles.
 
BigTomW said:
What so by 10 lunges, you mean 5 per leg? When i say 10, i mean 10 per leg :D

Had a sh1t session yesterday, all my lifts are increasing apart from my bench numbers. They are getting f**king worse and im getting pissed off with it! Have'nt flat BB benched for 6 weeks. Its my last week next week with the flat DB's (which i seem to be getting worse at lol) so hopefully ill improve when going back to flat BB.
Click to expand...

Hahaha, yeah man, so your lunging is better afterall. I would die if I did 10 reps on each leg with 70 lb DBs...

That's strange...similar **** has happened to me before, I've always struggled at improving with OH pressing and bench pressing. The best thing is to shake it up...once I started really adding in variety, I made some nice gains on pressing. Like using all 6 presses...flat DB, inc. DB, decline DB, flat BB, inc. BB, dec. BB...really keeps things fresh.

You'll overcome the slump and bust it out, I have faith in ya man.
 
Cheers for the words MMW :)

Well what i've been currently doing is a 6 week bench routine. Its like this.

Routine 1: Flat BB, Incline DB (for 6 weeks)
Routine 2: Flat DB, Incline BB (for 6 weeks)

And alternating between them.
 
Hmmm that's pretty good variety. You could just be in a rut. How long have you been stuck/decreasing? I know you do plenty of OH pressing, keep up dips too. I can't imagine how you wouldn't eventually start making good progress.
 
MarkMyWords said:
Hmmm that's pretty good variety. You could just be in a rut. How long have you been stuck/decreasing? I know you do plenty of OH pressing, keep up dips too. I can't imagine how you wouldn't eventually start making good progress.
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Its just been the last 2 sessions, maybe its happened to have been 2 'off days'.

Oh well ill keep going. Yea i think i should start with dips again!

BTW nice workout. :D
 
Todays Session: Primarly back

Wide Pullups
1x8 (BW) -4
2x6 (BW) -3, -1

Just average were these, i really need to do these twice a week to start improving on them.

Deadlifts
1x10 (132lbs)
1x5 (220lbs)
1x5 (308lbs)
1x8 (264lbs)

Couldn't go too heavy, and/or do much volume. My hands were f**ked and the bar was ripping them apart. Maybe im just a p*ssy!

Pulldowns
1x10 (level 14)
1x8 (level 16) -6
1x4 (level 20) >>DS>> 1x10 (level 12)

Machine Rows
1x10 (176lbs)
1x6 (264lbs) -4ish
1x10 (198lbs)

Started feeling stronger here, never done 264lbs, was hard sh1t.

BB Curls
1x4 (77lbs) 1x4 (66lbs) 1x6 (55lbs)

Did all that x3. Felt pumped to f**k :D

Finished with a few reverse wrist curls.

Overall the workout was ok. It got better as i went along. Was pissed off that i couldn't do DL's properly though.
 
Tom, you have really improved over the last year - well done!

What are:

Wide Pullups
1x8 (BW) -4
2x6 (BW) -3, -1

What do the negative numbers mean?
 
g8r80 said:
Tom, you have really improved over the last year - well done!

What are:

Wide Pullups
1x8 (BW) -4
2x6 (BW) -3, -1

What do the negative numbers mean?
Click to expand...

Cheers g8 man!!!!!

BTW they are not negative numbers, probably my fault with the confusion! But they just represent how many reps i got on my own, meaning the rest of the set was spotted. Im sh1t at pullups ;)
 
Yeah Tom you really have gotten a lot better, whilst dropping weight no less! You kick ass dude.

I didn't lift over the weekend, because I went skiiing on Saturday...what a freakin mistake. I sucked horribly...and now my assbone, left knee, and right arm are all bruised up. Not to mention I'm sore in ways never before. I couldn't really figure out how to stop, and I couldn't turn very well...I ran into people and almost killed a few...good times.
 
MarkMyWords said:
Yeah Tom you really have gotten a lot better, whilst dropping weight no less! You kick ass dude.

I didn't lift over the weekend, because I went skiiing on Saturday...what a freakin mistake. I sucked horribly...and now my assbone, left knee, and right arm are all bruised up. Not to mention I'm sore in ways never before. I couldn't really figure out how to stop, and I couldn't turn very well...I ran into people and almost killed a few...good times.
Click to expand...

Haha funny sh1t. As long as you had a good time man!
 
Nice workout yesterday, got a new PR which is always good. Got it by far really.

Session was shoulders/ biceps

Seated Single DB OH Press
1x12 (49.5lbs)
1x10 (66lbs) -9 with right, 5 with left, previously it was 6 with right, 4 with leftso that was a big improvement.
1x6 (77lbs) - these were mainly negatives, were good for control.

Clean & Push Press
1x5 (132lbs)
1x3 (178lbs)
1x0 (198lbs) -failed! I didnt lock my arms. Next time i know ill do it.
1x5 (132lbs)

Pissed off with the fail at 90kg. I was tired and wasn't focused so i didnt use as much leg drive as i should of. I promise next week im going to get it!

Shrugs
1x10 (198lbs)
1x10 (242lbs)
1x10 (198lbs)

Easy are shrugs, i need to find my gloves to pack on some extra weight.

I also did some lateral raises and some BB curls.
 
Good stuff dude...you will get the 198, and when you do, naked women shall swarm you.

I did some stuff even though I'm bruised and crusty.

Dips
1 x 5 @ BW
1 x 5 @ 10
1 x 5 @ 25
1 x 5 @ 35
1 x 4 @ 35
2 x 5 @ 25

BB BORs
1 x 5 @ 115
4 x 5 @ 135
1 x 8 @ 125

Front Squats
1 x 5 @ 95
3 x 5 @ 135

These are strange, but I felt good about trying them. It hurts my wrists like a mofo to get the grip right. I plan on using these more and more, especially when it comes time for another bulk...

Weight is at 214.
 
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