The Vegetarian Juggernaut

[8146]

everything is going real sweet man. hope the back doesn't cause any drama.

[MrSinister]

Originally Posted by lhockey

good luck hitting legs today! hope all goes well

Originally Posted by 8146

everything is going real sweet man. hope the back doesn't cause any drama.

thanks boys, luckily so far so good


LEGS

Leg extension
109kg x 16
122kg x 12
136kg x 10
166kg x 6
^ heavy last set!

Leg press
150kg x 21
250kg x 15
350kg x 10
350kg x 10
350kg x 10
350kg x 10
350kg x 12
^ destroyed.

Standing single leg leg curl
16kg x 15
18kg x 12
18kg x 10
20kg x 8
18kg x 13

Seated calf raise
50kg x 21
80kg x 10>10>10>10>10>10>10>10>10>10
^ 10x10 about 30secs rest, wrecked.

Ab work
Cardio 5mins bike.
-------------------------------------------------------

Cautious session, was always going to go lighter with higher volume to be safe, did some very nice damage, quads hit hard. Of course the best news is zero back problems but the movements i did wouldnt fully stress it, then again a v-squat shouldnt either, back on a supported pad with a belt on, it never rounded or anything..still dunno wtf happened :/
Will throw squats in next leg day, should be ok.
Off tomorrow, shoulders to follow.

[8146]

big volume, good that you had no issues!

[MrSinister]

Originally Posted by 8146

big volume, good that you had no issues!

thanks mate, nothing so far.. see how it goes when i do back next and do bar rows.



ARMS

Dips
bw x 15
bw x 10
bw+25kg x 12
bw+50kg x 10
bw+65kg x 6
^ pretty good, first rep was crazy hard on 65 but got comfortable from there.

Single arm db preacher curl
17.5kg x 15
22.5kg x 12
22.5kg x 10
22.5kg x 8
^ these burned

Tricep pushdown /\ bar - wide cable station
77kg x 21
91kg (stack) x 13
106kg x 8
^ niiice

Pinwheel curls
25kg x 13
30kg x 10
30kg x 6

lying incline tricep extension - ezbar
27.5kg x 21
^ i like these and could move decent weight but bit worried about elbow problems so i moved on..

Reverse grip pushdown - leaning against pad (central station)
31kg x 15
36kg x 8
36kg x 6
^ harddddddd

Standing front dbl bi cable curls
22kg x 15
31kg x 15


Seated calf raise
70kg x 21
100kg x 13
110kg x 8
^ i wanna go heavier but its close and if i fail im completely stuck, theres no failure safety


Cardio 8mins

----------------------------------------
gotta say one of my best arm days. i did that in the order i wrote it, so it was tris, bis, tris, bis e.t.c did it for something different and it worked realllly well.. tri and bi work is building up real well, dips havent done much but my isos have exploded.. im mauling the stacks on these things.. heaviest ive gone and my tris have never felt as worked as theyre getting lately
Great session then go gome and watch my horse in the melb cup win me $250 big ones
Shoulders tomorrow


^ im mauling the stacks on these things.. heaviest ive gone and my tris have never felt as worked as theyre getting lately

[8146]

big dips mate, as usual. single arm db preacher curls absolutely smash me.

[lhockey]

seriously nice dips, 65kg for reps? dayum

[MrSinister]

Originally Posted by 8146

big dips mate, as usual. single arm db preacher curls absolutely smash me.

yeah they are nasty, real good for me too since i cant bar curl and i feel fairly safe doing these

Originally Posted by lhockey

seriously nice dips, 65kg for reps? dayum

yeah mate i been doing dips for a while, love em.. i wanna hit about 80kg for reps but its getting hard!

[MrSinister]

SHOULDERS

Seated h/s iso shoulder press
40kg x 25
80kg x 16
120kg x 9
140kg x 4.5
^ pr ! wasnt insanely hard getting the first rep like i thought, did 4 clean reps then a half 5th so ill half count it.. sick heavy but nice overload

Incline smith bench press
80kg x 15
100kg x 9>4>2>1 (rest pausing)

EZ-bar upright row
42.5kg x 21
50kg x 15
70kg x 10
^ havent done these for aaaages, went a wider grip and they felt a LOT more comfortable than i remember.. pretty effective

Cable lateral raise - single arm in front on fcables
8.75kg x 15
11.25kg x 10
11.25kg x 8
11.25kg x 7

Seated lateral raise machine
65kg x 15
75kg x 12
90kg x 7
75kg x 10
55kg x 21>10>10>10 (30secs rest)
^ delts gone.

Abs
cuff work
Cardio 6mins ellip
-----------------------------------------------
very happy with that one, pr on the press.. raise work was some real good pain too but though I threw everything at those sets,i felt like i coulda done more when i left.. hmm least i must be recovering well
Back tomorrow, will also do rear delts then.

[8146]

very nice geoffels. nice looking press there.

[MrSinister]

Originally Posted by 8146

very nice geoffels. nice looking press there.

yeah, if my chest caught up to my shoulders i could go a lot harder on front delts but i try and do more chest work to compensate, downer but what can you do..


BACK

T-bar rows
75kg x 21
100kg x 15
125kg x 12
150kg x 10
^ murder.

Close hammer grip /\ pulldown
72kg x 15
100kg x 12
122kg x 6
118kg x 7
118kg x 6
118kg x 5

Widest grip pulldown
68kg x 15
82kg x 12
91kg x 11

Seated h/s iso low row - hammer grip both arms
100kg x 15
120kg x 11
130kg x 8
^ haarrrd

straight bar pushdowns

Reverse cable flyes - fcables
8.75kg x 14
6.25kg x 21
6.25kg x 18
6.25kg x 15
^ haha dammmn hard

Seated calf raises
50kg x 21>10
50kg x 21>10
50kg x 21>10

--------------------------------------
Tbars were nuts hard, wiped me out! pretty happy with the weights considering i havent done them for a while and was cautious of my back. Everything was awesome afterwards, and wow rear delts is so much harder done after back, i will keep doing it this way for a while see how i respond.
I said i thought i had more after shoulders yesterday but they were sore today which is very rare for me, so all good.
Off/cardio tomorrow, chest to follow.

[8146]

imo one of the best w/o's is, hammer grip or close grip pulldown work, followed by underhand work, traps and then rear delts. :O

[nads786]

T-bar rows after that back injury

you got some brass balls...

[Fitto13]

what an insane t-bar row!!!! awesome mate

[MrSinister]

Originally Posted by 8146

imo one of the best w/o's is, hammer grip or close grip pulldown work, followed by underhand work, traps and then rear delts. :O

traps i hardly hit these days

Originally Posted by nads786

T-bar rows after that back injury

you got some brass balls...

i know mate, dont worry i was nervous and sweating from it (not due to physical activity either) worrying it could fire up again any time.. lucky nothing came

Originally Posted by Fitto13

what an insane t-bar row!!!! awesome mate

thanks mate, ive done 165 before so when i feel 100% safe ill try and beat that

[MrSinister]

Chest (yesterday)

Incline db bench
37.5kg x 15
47.5kg x 10
50kg x 8

Decline smith bench press
90kg x 15
120kg x 12
140kg x 8
155kg x 4
130kg x 7

Seated incline chest press
70kg x 15
100kg x 8
100kg x 7
100kg x 6

Cable flyes - fcables
20kg x 15
23kg x 12
25kg x 10
25kg x 8
21kg x 12

Seated chest press machine
113kg x 10
113kg x 8
113kg x 6

Abs
cardio
------------------------
pretty good, will start fresh with something else next time, prob incline on the smitty.

[MrSinister]

Legs

Leg press
150kg x 21
250kg x 15
350kg x 12
450kg x 10
510kg x 5
^ niiice

Squat
70kg x 12
110kg x 11
140kg x 10
140kg x 7

Leg extension
109kg x 15
136kg x 10
161kg x 6

Standing single leg curl
16kg x 13
18kg x 12
20kg x 8
20kg x 7

Seated calf raise
80kg x 21
100kg x 12
110kg x 8
80kg x 15
80kg x 12

Cardio 5mins bike
----------------------------------------------
Felt great today, had plenty for the leg press and pretty sure thats a pr, the heavier sets felt easier than last time.. Squat i was very nervous about and they felt rusty but my backfelt awesome, weight i held back a lot but the 140 was still a challenge.. will pump it up in the coming weeks, im a big fan now of not doing squats first, prob extension>squat>leg press trio next sesh.
Off tomorrow, arms i guess on tues.

[Fitto13]

one day.....one day i will have that sort of strength!

haha fkn sick mate. 50's trashed on the incline db, decline is absurd.

510x5 LP though??! damn

[nads786]

any reason you don't do traps anymore?

[8146]

:O tbh, surprised that incline is that low buddy. you must be holding back on em? what, 5-10kgs atleast? 510 kg leg press is insane.
love it.

Originally Posted by nads786

any reason you don't do traps anymore?

not geoff. but my reasons were heavy rows recruit plenty of trap, not to mention say deads, sldl.. all works it. reintroduced recently, with back work or delt work, behind the back trap shrugs ; works the entire trap region. my 2 cents O:

[MrSinister]

Originally Posted by Fitto13

one day.....one day i will have that sort of strength!

haha fkn sick mate. 50's trashed on the incline db, decline is absurd.

510x5 LP though??! damn

hahah if there was some form of safety on the leg press i would load up more but it scares me!

Originally Posted by nads786

any reason you don't do traps anymore?

they almost hit my ears as it is and just grow from my back workouts, with my bar rows e.t.c i pull high so it nails them nicely

Originally Posted by 8146

:O tbh, surprised that incline is that low buddy. you must be holding back on em? what, 5-10kgs atleast? 510 kg leg press is insane.
love it

im on and off with incline dbs, the jump from 50>55 kills me, sometimes i get them sometimes i dont so i prefer to just play with 50s for now, i make up for it though with more work on the other lifts.

[MrSinister]

Cardio 50 mins yesterday

today:

Arms

Dips
bw x 15
bw+25kg x 12
bw+50kg x 7
bw+60kg x 4
bw+70kg x 4
^ filthy hard, weighing 111kg and dipping at this weight is a pr for me.. lotta pressure on the arms but i felt pretty sturdy, devo on the tris.

alt pinwheel curls
25kg x 13
37.5kg x 6
37.5kg x 5
^ these are basically a hybrid hammer grip cheat curl but they feel like they do very good damage

Flat CGBP
60kg x 21
100kg x 8
100kg x 7
100kg x 6

Single arm db preacher curl
15kg x 15
17.5kg x 12
25kg x 7
25kg x 5
^ damn the 25 was hard, lucky my forearms didnt ache badly and i was able to go fairly hard on these, great pump.

Kneeling rope pushdown - central cable station thingy
31kg x 15

Tricep pushdown /\ bar - wide cables
91kg x 15
111kg x 7
^ death.

Reverse grip ez bar curl
37.5kg x 15
50kg x 11
50kg x 8
^ feel real good for me

Single arm pushdown
18kg x 15
22kg x 12
27kg x 10

------------------------------------------
Pure arm day, felt awesome. Strength pretty good on everything, no pain.. again loving the tri/bi alternating style, definitely suits me.
Pushdowns im hitting bodyweight which is pretty good, would be nicer to say i can dip that but thats a fantasy!
Heaviest ive preacher curled and it felt pretty uncomfortable on my forearms, they didnt ache bad though, my bis hardly grow with anything else so i think itll take serious heavy stuff to build them so i gotta push it but try and not agonise the tendonitis too much or itll effect other lifts too.
shoulders tomorrow

[8146]

111kgs?? i am fkn scared. :O i weighed in this morning at 106. bye bye strenght

[nads786]

Wow I should try rowing on a higher angle it may help my traps shrugs never really did much to them.

[lhockey]

nice job with the BW on pushdowns!

[MrSinister]

Originally Posted by 8146

111kgs?? i am fkn scared. :O i weighed in this morning at 106. bye bye strenght

lol lean-ness should make up for it

Originally Posted by nads786

Wow I should try rowing on a higher angle it may help my traps shrugs never really did much to them.

it depends what you want from rows, i want minimal lat and all traps in mine so i row higher than norm, lower row would target lets more but i hit them better doing other lifts..

Originally Posted by lhockey

nice job with the BW on pushdowns!

thanks mate, theyve really gone crazy lately, hopefully keep adding do it, though im running out of room to add plates to the stack

[MrSinister]

SHOULDERS (wed)

seated smith shoulder press
60kg x 21
100kg x 16
120kg x 6
130kg x 4
^ had a spot on last set

Upright rows - ezbar
40kg x 15
70kg x 11
75kg x 7
75kg x 6
^ i assumed the bar weighed 10kg

BTB single arm cable lateral raises
13kg x 15
18kg x 10
21kg x 6

Single arm db leaning lateral raise
12.5kg x 15
15kg x 15
20kg x 10
20kg x 7
20kg x 6
-------------------------------
Done at apartment gym, everything was hard work... really into upright rows at the moment, combined with lat raises it was good damage.

[MrSinister]

Back (yesterday)

Barbell rows
70kg x 21
100kg x 15
140kg x 10
165kg x 4
^ been a while, rough on the 165 set but felt good.

H/S iso low row - single arm hammer grip
60kg x 16
95kg x 12
120kg x 8
120kg x 5
^ rotten heavy, big sets

widest grip lat pulldown
70kg x 15
88kg x 12
106kg x 8
115kg x 5

Seated cable row - wide D bar
82kg x 15
109kg x 10
136kg x 5
^ nice

Reverse cable flye - fcables
8.75kg x 15
11.25kg x 12
13kg x 10
13kg x 8


Seated calf raise
70kg x 21
70kg x 21
70kg x 21
70kg x 21

-----------------------------------------
Back was well mashed.. real good combo of lifts, lats and middle back got hit, i need to pickup more on lower back so i plan to start with some rack deads next sesh.
Really wanted to do pullovers but my forearm has been aching like **** lately, cant be any more over it.
Off friday, chest sat.

[8146]

huge huge huge huge huge huge

those bb rows are tops, especially after a break away from em. impressive geoff.

[MrSinister]

Originally Posted by 8146

huge huge huge huge huge huge

those bb rows are tops, especially after a break away from em. impressive geoff.

thanks mate they were pretty heavy, prob work with around 155 next time

[MrSinister]

CHEST

Incline smith bench press
60kg x 15>10
100kg x 12
120kg x 6
130kg x 3
^ pretty good

Incline db bench press
40kg x 12
50kg x 7
50kg x 5
^ haha i felt more steady on these done second, i remember i used to always be like that..

Seated h/s super high incline press
70kg x 15
100kg x 7>5 (r/p)

Cable flyes - fcables
18kg x 15
21kg x 15
23kg x 11
21kg x 12
18kg x 21
^ pain

DB Pullover
30kg x 15
42.5kg x 12
37.5kg x 10

Standing calf raise
156kg x 21
145kg x 21
145kg x 15
145kg x 12

-----------------------------------------
little less than i normally do but im still VERY smashed, prob equal pr on smith, i felt better doing these first for now instead of db's..they actually felt better done second. i will prob do this same order next time i liked it so much, might chuck in one more press movement though.. everything felt great
Legs tomorrow