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http://i.imgur.com/tEWxzB1.jpg

height: 6'3"
bodyweight before (1/1/12): 101kg (223lb)
bodyweight after (5/1/13): 100kg (220lb)

bonus leg pic:

http://i.imgur.com/KuMjWvi.jpg

You guys should try skulls from the floor like this:

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I can't do them on a bench as it hurts my shoulders and elbows too much, but it's pain free for me from the floor

been away for the weekend so I didn't have time to update, so here's what I've been doing:

last friday before going away for the weekend (D2):

Pullups (bodyweight)...

All this got me thinking last night in bed... I may keep up with doing cleans on my leg days, it'd be a shame to stop them completely! **** the jerks and snatches though they've always messed up my...

I actually got the romaleo's because my old adidas ironwork 3's were too narrow for my feet, the romaleos are perfect, a bit wider so you should be fine. They're amazing, the most solid lifting shoe...

They look cool, like a hybrid between a 100% oly lifting shoe and a trainer. My romaleos get annoying to walk around in when I'm done squatting

D1:

Flat bench (82.5kg) (11,3,2,3,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,1) 50 total reps.

Incline bench Don't have a clue what happened, chest was so gone after flat bench I couldn't get a single rep...

what shoes are those?

Yeah it is a bit slower, results in about 10 minute rests between exercises but we're pretty on the ball so it could take you longer if your mate is new to lifting

Get him to do the same workout? I do this routine with a training partner, we just take turns on exercises while the other takes care of the timing for rests and writing in the log book

D3:

High bar back squat warm up singles up to 160kg, then hit a three rep PR of 3x165kg

Preacher curls (35kg) (10,3,3,1 (dropped the weight to 30kg at this point),3,3,3,3,3,2,4,4,4,4) 50 reps...

I'm quite bias towards the clean grip coming from a weightlifting background, but I can imagine the strap grip lets you keep a stronger upper back for longer during that initial high rep set

subbed mate, good luck with it! I'm doing the same routine

yeah, pretty funny having a couple of the regulars I know in the gym coming over to ask "what the ****'s going on?!" when they see me struggling to rep out the weight of a toddler twice :P

D2:

Pullups (bodyweight) (10,3,3,2,3,2,2,2,2,2,2,2,2,2,2,2,2,2,2,1) 50 total reps

Hammer strength pulldown (41.25kg each side) (12,5,3,3,3,3,3,3,3,3,3,3,3) 50 total reps

Hammer chest...

Okay, cheers pal.

Sorry no I meant for side delts, like dumbell raises (is that the right name?)

edit: like this

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Kelei, what's your opinion on single arm behind the back cable raises? Seems like a good movement due to the constant tension in the lower portion of the ROM.

Jesus christ, today was hard...
D1:

Flat bench (82.5kg) (10,3,2,2,2,2,2,2,2,2,2,2,2,2,1,1) 40 total reps. By the end my rest periods were up to 60 seconds just to squeeze out one more rep, really...

subbed, started the same routine the other day. keep it up!