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

Yesterday: Lower

Squats
1x20 (121lbs)
1x15 (132lbs)
1x10 (143lbs)

As i said, im upping them 11lbs weekly, keeping light. Knee's were fine, but had some slight back pain, most likely lower back rounding.

Leg Press
1x20 (352lbs)
1x15 (440lbs)
1x10 (484lbs)

All i can say is KILLER!

Seated Leg Curls
1x15 (90lbs)
1x12 (110lbs)
1x10 (110lbs)
1x8 (115.5lbs)

Seated Calf Raises
15,12,10,8

Overall an ok workout. I dunno why but my left lung area is hurting when breathing heavy. If it carrys on i'm off to the docs!

Upper tonight ;)
 
NBS 4life said:
Wheres your body fat at big t?
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Not sure NBS, i wouldn't even like to guess tbh as i'll probably be way off. All i would say is that i'm definately under 20% now.

Yesterdays Session: Upper

Flat BB Bench
This was 'supposed' to be 5x5 Flat BB, but it was constantly taken up. So we tried the SM, it WAS SH1T. Felt f**king horrible, i hate smith machines, HATE THE F**KERS. So we got off that and tried a few sets with DB's. Pissed me off really.

Pullups - wide
3x6

Think i got 3 on my own with each set. Was so hot in the gym!

DB OH Press
1x12 (88lbs)
1x10 (99lbs)
1x8 (110lbs)
1x6 (110lbs)

DB BOR's
1x12 (66lbs)
1x10 (77lbs)
1x8 (77lbs)
1x6 (82.5lbs)

Machine Flys
12,10,8,6
 
Yesterdays Session: Lower

Deadlifts
1x5 (220lbs)
2x5 (264lbs)
1x10 (176lbs)

Still keeping lightish, and just going up slowly as i don't wanna f**k my back up again. I hope to be doing 5x5 with 352lbs in say 4 week. I have the strength to physically do it, it's just easing into it so that i don't cripple my back again!

Lunges - Each Leg
1x12 (99lbs)
1x10 (110lbs)
1x8 (121lbs)

Leg Curls
12,10,8

Standing Calf raises
15,12,10

abs
Few sets of situps/crunches

My mate is already thinking whether this routine is right for us! I mean i do enjoy my old split, but i definately think this needs giving a chance!
 
Fridays Session: Upper

BB OH Press
2x5 (132lbs)
2x5 (137.5lbs)
1x5 (143lbs)

Were deciding to turn this into a push press as of next time. Can move more weight! We used a push press for the last couple of sets. Was quite easy tbh.

Chinups
1x8
1x5
1x4

Incline DB Press
1x12 (110lbs)
1x10 (121lbs)
1x8 (132lbs)
1x6 (143lbs)

Too easy.

DB BOR's
1x12 (66lbs)
1x10 (71.5lbs)
1x8 (77lbs)
1x6 (77lbs)

Finished with machine flys.
 
Saturdays Session: Random Day

Flat BB Press - Close grip
By close grip i mean shoulder width :D Was very pleased with this!

1x12 (132lbs)
1x10 (176lbs)
1x6 (220lbs) PR - got 4 of these on my own :)
1x1 (242lbs) PR - New 1RM!

Also did some shrugs, and some arm isolation work.
 
Yesterday felt like sh1t (still do today reallly), got a cold and a chest infection i think. Tried training last night, i just did push press, chinups, and some cardio.

Will try and finish the lifting today and just add in some squats to cover legs. Hope i'm recovered by thursday for a good bench session!
 
BigTomW said:
Saturdays Session: Random Day

Flat BB Press - Close grip
By close grip i mean shoulder width :D Was very pleased with this!

1x12 (132lbs)
1x10 (176lbs)
1x6 (220lbs) PR - got 4 of these on my own :)
1x1 (242lbs) PR - New 1RM!

Also did some shrugs, and some arm isolation work.
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You mean your 1RM of 242# is normal grip or close grip? I would expect the regulars here to bench over 300# and squat/DL 400#. Most gym rats cannot even bench their own body weight, so you can find some consolation in your stats.

If you felt like sh1at yesterday, don't worry just keep pluggin away.
 
pwill said:
You mean your 1RM of 242# is normal grip or close grip? I would expect the regulars here to bench over 300# and squat/DL 400#. Most gym rats cannot even bench their own body weight, so you can find some consolation in your stats.

If you felt like sh1at yesterday, don't worry just keep pluggin away.
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It was quite a close grip, shoulder width. But it's the heaviest i've ever benched (my benching is weak) ;)

As for DL'ing, i have DL'd 400lbs before, but i f**ked my back up recently so i've had to start light again. As with squatting i've only ever done 2x 308lbs but i've also had to start light again with this (back/knee injury).

So slowly but surely i'll be up there! Cheers for dropping in pwill.
 
Haven't felt too well the past few days, but i still managed to workout Tuesday. I had to finish Mondays upper session off, and still merge in some lower training so thats what i did Tuesday :D I won't put the whole workout but highlights were:

-Still improving on Incline DB Press, got upto 77lb DB's for my last 2 sets (and completed both sets)

-Squats were good, no pain, only a slight bit of tension in my lower back but nothing significant. I did 1x20 (132lbs) 1x15 (154lbs) 1x10 (176lbs). I'll be back to squatting over 200lbs soon enough i think.

Tonight is upper, i plan on doing 5x5 with 209lbs on the Flat Bench. That would be a PR if i got it. :) We'll see!

ATM i'm eating roughly at maintenance level, i think i want to continue to slowly lower bodyfat. I really should have a goal thats set in stone!
 
Yesterdays Session: Upper

Very pleased with this session although its an absolute f**king killer!

Flat BB Press
5x5 (209lbs)

:D All 25 reps completed, was well pleased! That 25th rep though was so much of a struggle i only just managed it. Next time its 214.5lbs 5x5, and then it's the 100kg mark :D 220lbs.

Wide Pullups
3xF

I was getting 3-4 on my own each set.

Seated DB OH Press
1x12 (88lbs)
1x10 (99lbs)
1x8 (110lbs)
1x6 (132lbs) - got 5

DB BOR's
1x12 (66lbs)
1x10 (71.5lbs)
1x8 (77lbs)
1x6 (82.5lbs)

Finished off with some front Lateral Raises.

This workout in particular is sooo taxing. I love it, but it f**king kills me. I think the 5x5 bench takes it out of me!

Lower body tonight, weigh day tomorrow. Last week i was still stuck at 214lbs.
 
pwill said:
Glad to see you are making progress towards a 225# bench. :p
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Cheers pwill, yea my main strength goal has been to be able to rep a 100kg bench. I'm just about there :D

100kg because IMO, once your pressing this weight you actually look like you have SOME strength ;)

Longer term will be 140kg (308lbs) :D
 
Fridays Session: Lower

Deadlifts, Lunges, Leg Curls, Calf Raises.

Cant remember weights this time! But i know the lunging was hard as i've got a f**king carpet burn on my foot from shagging on the carpet! It has so far caused me so much pain and hassle!

Tonight is Upper :D
 
Yesterday: Upper

Chinups
3x8 (4,4,3 on my own)

I used to swing my knees up to get more pullups, but i've stopped this now and it's so much harder, hence the slighly lower number of reps :D

Push Press
1x5 (88lbs)
1x5 (110lbs)
1x5 (132lbs)
2x5 (137.5lbs)
1x5 (143lbs)
1x5 (154lbs)

All too easy TBH ;) I may start on 154lbs next time.

Seated Cable Row
1x12 (132lbs)
1x10 (154lbs)
1x8 (176lbs)
1x6 (198lbs)

Incline DB Press
1x12 (121lbs)
1x10 (132lbs)
1x8 (143lbs)
1x6 (154lbs)

Machine Flys
4 Random sets

All in all a good session. Lower body tonight, hope i can keep increasing my squat without injury!
 
BigTomW said:
Cant remember weights this time! But i know the lunging was hard as i've got a f**king carpet burn on my foot from shagging on the carpet! It has so far caused me so much pain and hassle!
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Haha, I kinda know what you mean, although I just have sunburn from wearing sandals on the beach

Your OH pressing numbers are looking great
 
about those OH DB presses- how do you get those weights?

do you have 44 lb dumbells?

oh, or are they kilos and you convert it for us?
 
flyinfree said:
about those OH DB presses- how do you get those weights?

do you have 44 lb dumbells?

oh, or are they kilos and you convert it for us?
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He'll convert them for you from Kg's just like I do, we're kind like that over here in the UK :)

I can multiply by 2.2 like most people can count, haha
 
Typhon said:
Haha, I kinda know what you mean, although I just have sunburn from wearing sandals on the beach

Your OH pressing numbers are looking great
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Why where have you been, you go somewhere for honeymoon?

And cheers mate, i'm getting there ;) big increase next week though!
 
BigTomW said:
Why where have you been, you go somewhere for honeymoon?

And cheers mate, i'm getting there ;) big increase next week though!
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Only to Bournemouth, the best hotel you could ever imagine though

I have the 1,000 reply in your thread :D
 
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