Reverse Grip Bench
70x5 (3 sets)
DB Shoulder Press (Paused)
22.5x3 (3 sets)
CS DB Row
30x5 (3 sets)
Hammer Chins
BWx5 (3 sets)
Dips
5x8
5x7
OH DB Tri Extension
25x6 (3 sets)
Incline DB Curlz
10x8
10x7
10x6
___________________
-Key to gains: dont workout, get ill, eat poverty amounts of protien.
-Macros 70/425/210
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09-28-2012, 02:53 PM #1501
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Upper Power
***70's Diet Crew***
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10-04-2012, 01:58 PM #1502
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Chest & Arms Hyper
DB Bench
22.5x10
22.5x10
22.5x8
Reverse Grip Bench
42.5x12
42.5x12
42.5x10
Flyes
7.5x10
7.5x10
Straight Bar Skulls
22.5x10
22.5x8
22.5x5
Tate Press
7.5x5
7.5x4
7.5x3
Reverse BB Curl (Thumbless)
25x10 (3 sets)
DB Hammer Curl
7.5x15
7.5x10
___________________
-Havent done this workout in 4 weeks. Angus was not peppered.***70's Diet Crew***
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10-06-2012, 01:38 PM #1503
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Back & Shoulders Hyper
Rack Chins
BWx8 (3 sets)
CS DB Row
20x10 (3 sets)
DB OHP (Paused)
12.5x9
12.5x6
12.5x4
HS Rear Delt Row
12.5x6 (3 sets)
Side Laterals
7.5x10 (3 sets)
Underhand Face pulls
Minix12 (3 sets)
___________________
-Shoulder strength has taken a hit.Last edited by olibeast; 10-06-2012 at 02:18 PM.
***70's Diet Crew***
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10-18-2012, 04:17 PM #1504
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Chest & Arms Hyper
DB Bench
22.5x6
22.5x6
22.5x8
Reverse Grip Bench
45x8 (3 sets)
Flyes
7.5x10
7.5x10
7.5x12
Straight Bar Skulls
22.5x8
22.5x8
22.5x7
Tate Press
7.5x8
7.5x7
7.5x5
Reverse BB Curl (Thumbless)
25x8 (3 sets)
DB Hammer Curl
7.5x10 (3 sets)
___________________
-Its been a while. Had time off for various reasons, havent been on a diet either in that time. Got 2 and half weeks of doing jack shiet so i want to get back on top of my workouts and diet.
-Everythings down pretty much, not as much as i expected though in some places. Form was off too on some things. Added in an extra set of flyes and curlz.***70's Diet Crew***
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10-19-2012, 05:11 PM #1505
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Lower Power ME
Rack Pulls (hole 2)
100x5
120x5
140x1
160x1
170x1
140x1
100x5
Calf Raises
-70x6 (5 sets)
___________________
-Was going to do legs today, but pissing down with rain and not enough room to do lunges inside so lower power instead. Decided to tackle some form issues im having with deads and i think rack pulls in front of a mirror are the key, so thats what i did. 170 was a true max.
-cbf with abs or any other assistance, was gassed after rack pulls and they actually raped my lower back aswell anyway.
-calfs gona calf.***70's Diet Crew***
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10-21-2012, 04:58 PM #1506
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Reverse Grip Bench
75x3 (3 sets)
DB Shoulder Press (Paused)
22.5x3 (3 sets)
CS DB Row
32.5x5
32.5x5
32.5x3
Hammer Chins
BWx4
BWx3
BWx3
Dips
BWx8
BWx6
BWx6
OH DB Tri Extension
25x5 (3 sets)
Incline DB Curlz
10x6
10x5
10x5
___________________
-Gona take me a couple of sessions to get back to where i was. Reasonably happy though. My little 12 day hiatus cost me 5lbs+ weighed in a 195lbs today.***70's Diet Crew***
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10-24-2012, 05:10 PM #1507
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Back & Shoulders Hyper
Rack Chins
BWx8 (3 sets)
CS DB Row
20x12
20x10
20x8
DB OHP (Paused)
12.5x12
12.5x8
12.5x8
HS Rear Delt Row
12.5x10
12.5x10
12.5x8
Side Laterals
7.5x12
7.5x10
7.5x10
Underhand Face pulls
Minix12 (3 sets)
___________________
-Strenf coming back. looking for to progress passed where i was strongest on this workout in the next session.***70's Diet Crew***
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10-26-2012, 06:19 PM #1508
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10-30-2012, 02:12 PM #1509
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Upper Power
Reverse Grip Bench
80x3
80x3
75x3
DB Shoulder Press (Paused)
22.5x3
22.5x3
22.5x4
CS DB Row
32.5x5 (3 sets)<-------these turned into partials
Hammer Chins
BWx5
BWx5
BWx4
Dips
BWx6
BWx4
BWx4
OH DB Tri Extension
25x6 (3 sets)
Incline DB Curlz
10x7 (3 sets)
___________________
-Woke up at 5:30 this morning, was pretty much done when i got to rows. bad day for lats. changing up rows, bored of chest supported.
-Bench form was sloppy as furk, didnt bounce but just all felt slow and grinderish. couldnt stay very tight. Althought that equals my regular bench PR with an extra set on top, might try and hit a reg bench PR later this week?Last edited by olibeast; 10-30-2012 at 06:21 PM.
***70's Diet Crew***
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11-02-2012, 02:43 PM #1510
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Chest & Arms Hyper
DB Bench
22.5x8
22.5x8
22.5x10
Reverse Grip Bench
47.5x8 (3 sets)
Flyes
7.5x12
7.5x10
7.5x10
Straight Bar Skulls
22.5x10
22.5x6
22.5x4
Tate Press
7.5x8
7.5x6
7.5x5
Reverse BB Curl (Thumbless)
25x10
25x8
25x10
DB Hammer Curl
7.5x12
7.5x10
7.5x15
___________________
-Sigh. DB press still not back to where it was, oh well.***70's Diet Crew***
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11-03-2012, 05:06 PM #1511
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11-03-2012, 05:17 PM #1512
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11-03-2012, 05:19 PM #1513
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11-05-2012, 04:30 AM #1514
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11-08-2012, 12:48 PM #1515
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11-09-2012, 03:30 AM #1516
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Back & Shoulders Hyper
Rack Chins
BWx8 (3 sets)
CS DB Row
20x10
20x10
20x8
DB OHP (Paused)
12.5x10
12.5x10
12.5x8
HS Rear Delt Row
12.5x10
12.5x10
12.5x8
Side Laterals
7.5x10
7.5x10
7.5x12
Underhand Face pulls
Minix15 (3 sets)
___________________
-Forgot to post this, from monday. Pretty much the same as last time. Got my reps on rack chins more cleanly.***70's Diet Crew***
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11-09-2012, 12:40 PM #1517
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11-10-2012, 12:17 PM #1518
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11-10-2012, 12:24 PM #1519
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11-10-2012, 12:25 PM #1520
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11-11-2012, 12:27 PM #1521
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Chest & Arms Hyper
DB Bench
22.5x10
22.5x10
22.5x8
Reverse Grip Bench
47.5x8
47.5x8
47.5x12
Flyes
7.5x12
7.5x10
7.5x14
Straight Bar Skulls
22.5x12
22.5x6
22.5x6
Tate Press
7.5x7
7.5x5
7.5x5
Reverse BB Curl (Thumbless)
25x10
25x10
25x8
DB Hammer Curl
7.5x12
7.5x12
7.5x10
___________________
-Some things up, some things down. meh.***70's Diet Crew***
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11-19-2012, 01:56 PM #1522
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Chest & Arms Hyper
DB Bench
25x8 (3 sets)
Reverse Grip Bench
50x8 (3 sets)
Flyes
7.5x12 (3 sets)
Straight Bar Skulls
20x8
20x6
20x6
Tate Press
5x8 (3 sets)
Reverse BB Curl (Thumbless)
25x10 (3 sets)
DB Hammer Curl
7.5x8 (3 sets)
___________________
-Deloaded last week. Decided to go up on first 2 exercises, felt like i was going in circles with 22.5. Sit here for a while and try to increase reps. Went down on some other things to hit higher reps. Still finding my grove with skulls, feels weird mang.***70's Diet Crew***
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11-22-2012, 02:06 PM #1523
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Shoulders & Back Hyper
DB OHP
12.5x12
12.5x8
12.5x8
Side Laterals
7.5x12
7.5x12
7.5x8
HS Rear Delt Row
12.5x12
12.5x12
12.5x8
Rack Chins
BWx8 (3 sets)
CS DB Row
20x8 (3 sets)
Underhand Face pulls
Minix15 (3 sets)
___________________
-Prioritising shoulders now. No longer feel the need pause reps on pressing.***70's Diet Crew***
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11-22-2012, 02:25 PM #1524
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11-22-2012, 02:32 PM #1525
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11-23-2012, 02:24 PM #1526
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11-25-2012, 02:03 PM #1527
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Upper Power
DB Bench
32.5x3 (3 sets)
DB Shoulder Press
22.5x4 (3 sets)
DB Row
35x5 (3 sets)
Hammer Chins
BWx5
BWx4
BWx5
Dips
BWx6 (3 sets)
CGBP
60x5 (3 sets)
BB Curlz
30x6 (3 sets)
___________________
-Spur of the moment tried DB bench. dis sho am big DB's, biatch to get into position. Best ive done with that anyway, but blew my head off. Not sure what i'll do next week.
-Changed tri extensions for CGBP, didnt really feel tris much though, meh. BB curls felt kinda joocey. Will keep those in for while.
-purdy good.***70's Diet Crew***
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11-29-2012, 03:39 PM #1528
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Chest & Arms Hyper
DB Bench
25x9
25x9
25x8
Incline DB Bench
15x10
15x8
15x8
Flyes
7.5x13
7.5x10
7.5x10
Straight Bar Skulls
20x12
20x8
20x8
Tate Press
5x12
5x10
5x10
Reverse BB Curl (Thumbless)
25x11
25x11
25x10
DB Hammer Curl
7.5x9 (3 sets)
___________________
-Up here and there. Pretty pleased. DB incline felt pretty good, havent done incline in forever so will keep it in for a bit, see how it goes. Might have to lower the angle a tad, not sure if left shoulder is mirin.
-For the sake of progression, just decided to take skulls to around my forehead instead of keep dicking around with form. Turns out this feels like it hits my triceps better anyway.***70's Diet Crew***
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12-04-2012, 02:19 PM #1529
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Reverse Grip Bench
75x5 (3 sets)
Incline DB
17.5x8
17.5x8
17.5x6
DB Row
37.5x5 (3 sets)
Hammer Chins
BWx5
BWx4
BWx3
Lateral raises
10x6 (3 sets)
CGBP
60x6 (3 sets)
BB Curlz
30x7
30x7
30x8
___________________
-Yesterdays^. Changing some shiiiet.
-Started taking creatinoidz again.Last edited by olibeast; 12-06-2012 at 02:02 PM.
***70's Diet Crew***
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12-14-2012, 01:10 PM #1530
- Join Date: Mar 2008
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 11,593
- Rep Power: 15425
Upper Power
Incline DB Bench
20x5 (3 sets)
Incline DB
17.5x8 (3 sets)
DB Row
40x5 (3 sets)
Hammer Chins
BWx4
BWx3
BWx3
Lateral raises
10x7 (3 sets)
CGBP
60x8 (3 sets)
BB Curlz
30x8 (3 sets)
___________________
-Havent lifted in nearly 2 weeks, been busy/ill. Diet hasnt been too bad, started taking creatinoidz again so that might have helped.
-Changed to DB incline cos i couldnt face having to be weaker then when i stopped, trolololol.***70's Diet Crew***
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