becoming a fatter ass.

[DaleOfTeamCraig]

12/05
flat bench
112.5x5 first rep was wank, 6 next time :)
incline dumbbell bench (from here on out 1 minute rest timed on phone between everything.)
20s,25s,30s,35s x10 ****ting hell wasnt expecting that from 35s.
40s x3 meh suppose its k after 4 sets :), next time 27.5s 32.5s 37.5s!
pec fly machine
40,45,50x10, 55x9
super incline bottom half reps
20x10
45x15
tired..

[DaleOfTeamCraig]

13/05
feeling good but hams n inner thighs were sore n stiff... it was a great day tho

deadlift
175x6 **** yes, 5 continuous again n 1 more like last time .
goodmornings
bar,40,60,70x10
hyper extensions
mex10
+10kgx10
+30kgx10 drop setted to
mex10
ham curl hold n squeeze
35,40x10, 45x4.

seated calf raise, hold n squeeze (didnt rest at all just for plate loading)
20,30,40,50x12

didnt have time for abs

[DaleOfTeamCraig]

14/05
close grip decline paused
100x10 easy as ****
120x4 4th one came out of line but first 3 easy as ****.

rear delt machine
35,40,45x10 50x9

db side raises
7.5s,10s,12.5s x10, 15s x7

db press (absolute full rom letting dumbbells touch shoulders)
32.5s x6 meh quite annoyed with this but w.e

db front raises
7.5s x10 then thought **** it, was hurting shoulder

french press
40x6 ****e
rope pushdown flaring at bottom with 30 second rest periods
40x12,12,8 pumped/crampy as ****!

decided to then do calves/abs with mate cause hes obese

seated calf raise with squeeze
40,45,50,55x12

ab crunch machine
15kg x12,12,8

[1Venom1]

front relax
http://i.imgur.com/gHgyz.jpg
http://i.imgur.com/XIiy6.jpg

front double bicep
http://i.imgur.com/TiiIF.jpg
http://i.imgur.com/1B8hu.jpg

back double bicep
http://i.imgur.com/61wMC.jpg
http://i.imgur.com/ptyfa.jpg

lat spread
http://i.imgur.com/NIW1m.jpg
http://i.imgur.com/21QIr.jpg

[DaleOfTeamCraig]

todays training:
hammer pulldown machine feet behind
40,60,80x10, 100x13

tbar row machine wideeee grip
20,30,40x10 very hard with wide grip

barbell row strict
bar,40,60x10, 80x12

strict wide grip elbows back bb curl
bar,30x10, 37.5x10

close grip e-z curl
30x10, 35x7


seated db shrug 25s x20 then gym shut.

[DaleOfTeamCraig]

todays training:

squat (keeping form to the best of my ability though it is still pooey)
115x12 this is a pr for me by a ****ing mile... just back into squatting too i am happy with this.

barbell lunge
did one set then got annoyed cos i wasnt doing them properly

leg extension
25,30,35,40,45,50x10 1 min rest periods, last time i used this machine 35 was about my limit rofl

ab crunch machine
me x10
10kgx20

[DaleOfTeamCraig]

HtxQN33vh98

[DaleOfTeamCraig]

17/05
decline bench (lowest setting)
100x16 i was expecting 10 reps ish with this but i was very surprised when i did 10 continuous so i just went to failure so i can guage what im capable of doing, now have a rough idea of what to do for heavier sets.

incline dbs
27.5s & 32.5s x10, 37.5s x6 (****)

fly machine
50,55,60x10, 65x7

super incline machine bottom half reps, keeping the reps slowish
20,30,40x12

[DaleOfTeamCraig]

19/05
deadlift - warmups felt all retardedly easy.. was like hmm could be good
180x7 wow +5kg +1rep and wasnt loads of rest pause **** much easier than 170 and 175 the weeks b4..

romanian deadlift perfect form (didnt do gms cos pecs super tight)
60,80,100x10, 120x9

hyperextension
mex12
+10kgx12 dropped to mex10
mex12 super slow n stretching hams out

hamcurl
40,45x10 50x4.

ab crunch machine
0,5,10,15x12,20x18

seated calf raise 30 sec rest period
20,25,30,35,40,45,50x12 squeeze n hold

[DaleOfTeamCraig]

z0vfKSxRZw8

[DaleOfTeamCraig]

20/05
close grip decline paused
105x11 very happy.

everything from here 1 min rest period

rear delt machine
50x10,10,8

db side raise strict
7.5s,10sx10, 12.5s x12 12th rep ****ty

db overhead (touching shoulders)
25s x10,10,7

[DaleOfTeamCraig]

FnHAp9QR4i8

[DaleOfTeamCraig]

21/05
t-bar row wide grip
i did 41.25x10 then thought the ****, this is easy so i went up to
50x12

hammer pulldown (hands further back grip)
110x10 only just, back very worked

started doing barbell row n felt gay on back so stopped.

barbell curl (perfect form elbows back, wide grip)
37.5x14 wow very surprised and pleased with this..

dumbbell shrug squeeeze and hold, paused at top and bottom.
32.5s x12
35s x20.

[teamcraig]

Omg what is with the hi reps again are you totaly stupid why can you not stick to your plan. Yes you have made inprovments but you still not Mr O. if you get over 8 to 10 reps on your last set why dont you just do another but go heavyier. Or is it you no best now because you are the new neil hill on the block lmao hahahah

[1Venom1]

Omg what is with the hi reps again are you totaly stupid why can you not stick to your plan. Yes you have made inprovments but you still not Mr O. if you get over 8 to 10 reps on your last set why dont you just do another but go heavyier. Or is it you no best now because you are the new neil hill on the block lmao hahahah

my grandma is his trainer, she advises reps over 12. she is also roellys grandma lol

[DaleOfTeamCraig]

Omg what is with the hi reps again are you totaly stupid why can you not stick to your plan. Yes you have made inprovments but you still not Mr O. if you get over 8 to 10 reps on your last set why dont you just do another but go heavyier. Or is it you no best now because you are the new neil hill on the block lmao hahahah

i sometimes end up forgetting the 10 rep n up thing but on tbar it was like rest paused last few reps

[DaleOfTeamCraig]

22/05
squat
worked up to 140x8 in wraps :))))

leg extensions
40kg x 10,10,10,8 30 second rests timed

calf raise
80,100x12,120x8 paused/squeezed no rest

ab crunch machine
0,10x12, 20x12

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