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  1. #751
    Just a gym rat TheProgressiveOne's Avatar
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    24/1/13

    Split squats
    8 x 40
    10 x 40
    8 x 50
    8 x 50 (easy)

    Lying single leg ham curl
    10 x 25
    10 x 25
    10 x 25
    10 x 25

    DB lunges
    5 x 32.5
    5 x 32.5
    5 x 32.5
    5 x 32.5

    GHR constant tension
    12
    10
    12
    12

    Single leg calf push (no rest, just switch legs)
    16 x 80
    16 x 80
    16 x 80
    16 x 80
    16 x 80

    Cardio: 30 min walk (leaning up for an event this weekend)

    Comments
    Good session, legs feeling good...could feel hips working hard and hammies feeling great and strong on the GHR..
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  2. #752
    Sleepy moderator scott_donald's Avatar
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    all that single leg work!!!

    haha...

    solid session though,...
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  3. #753
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    all that single leg work!!!

    haha...

    solid session though,...
    Lol well I only read ur post after I'd finished!!! Lol...

    Legs are brutally wrecked now
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  4. #754
    Registered User nwskier's Avatar
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    those split squats BSS? those are tough, solid and strong work on those!

    110kg on bench this week?
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  5. #755
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by nwskier View Post
    those split squats BSS? those are tough, solid and strong work on those!

    110kg on bench this week?
    Sure are....

    Not sure about the bench..sure I would like to hit 2 x 110...Or 1 x 120..hehe
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  6. #756
    I Repaired. WillNotBreak's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Sure are....

    Not sure about the bench..sure I would like to hit 2 x 110...Or 1 x 120..hehe
    Cut strength check this arv: 80x6, 100x6, 120x4, 130x1x2, 100x7

    Easy 115 in you, don be a puss!
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  7. #757
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by WillNotBreak View Post
    Cut strength check this arv: 80x6, 100x6, 120x4, 130x1x2, 100x7

    Easy 115 in you, don be a puss!
    That would suit me bring it!!
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  8. #758
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    now i want you to jump of a cliff












    On the issue of single leg work i agree it shouldnt be a major focus year round but if you havent done them for a while then they can provide a good assessment of where youre at. Adding 50lbs to your front squat in the next six months is still your long term focus but for the next month you need to weed out the little problems which might be holding you back in the long run..
    I would write a better explanation but I cant be bothered finding all the right words and putting them together and ****.. I think the article I linked sums it up well.
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  9. #759
    Just a gym rat TheProgressiveOne's Avatar
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    I do appreciate ur help bro...^^ thanx heaps

    25/1/13

    Push press
    5 x 60
    3 x 80
    3 x 85 (PR)
    2 x 90 (massive PR)
    4 x 80
    8 x 60

    DB OHP
    6 x 32.5
    3 x 35
    5 x 32.5
    4 x 32.5

    HS shrugs
    15 x 120
    10 x 160
    10 x 160
    10 x 170

    DB curls ss tricep pushdowns
    8 x 17.5 ss 8 x 40
    8 x 17.5 ss 8 x 40
    8 x 17.5 ss 8 x 40
    8 x 17.5 ss 8 x 40

    Preacher bicep ss machine tri extension
    10 x 125 ss 10 x 25
    8 x 125 ss 8 x 35
    6 x 125 ss 8 x 35
    8 x 125 ss 10 x 35

    Comments:
    Not a bad session...stoked to have ripped a new PR on push press...can't wait to have two plates either side
    Last edited by TheProgressiveOne; 01-25-2013 at 05:32 AM.
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  10. #760
    Sleepy moderator scott_donald's Avatar
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    thats embarrassing you beat me this week on the push press!!!

    great lifting...
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  11. #761
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    thats embarrassing you beat me this week on the push press!!!

    great lifting...
    Get used to it m8
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  12. #762
    Just a gym rat TheProgressiveOne's Avatar
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    Slow updates!

    26/1/13

    Hammer pull-ups ss dips
    10 ss 10
    8 ss 10
    6 ss 10
    6 ss 10
    6 ss 10

    1 arm cable crossover
    Can't remember weight but did 3 sets of 8

    Close grip cable row
    10 x 60
    10 x 60
    10 x 60
    10 x 60

    Comments
    Small pump up session, felt good

    28/1/13
    Hammies and upper back

    Deadlifts
    5 x 60
    5 x 60
    5 x 60
    5 x 60
    5 x 60

    Chin-ups
    8
    6 x 20
    6 x 20
    5 x 20
    4 x 27.5

    Single leg lying ham curl
    8 x 25
    7 x 25
    7 x 25
    8 x 25

    Close grip rope rows
    12 x 70
    8 x 110
    8 x 110

    Hypers with pause
    10
    10
    10

    Kettlebell sumo squats
    10 x 16
    12 x 16
    14 x 16

    Comments
    Great session, was tired at the end...deadlifts I am currently working on as advised by my friend and poliquin qualified trainer, Mark Ottobre.
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  13. #763
    Registered User nwskier's Avatar
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    Push presses looking crazy mate. Delts are on fire!
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

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  14. #764
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by nwskier View Post
    Push presses looking crazy mate. Delts are on fire!
    getting there!!

    my shoulders are actually one of my strongest bodyparts
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  15. #765
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    Originally Posted by TheProgressiveOne View Post
    getting there!!

    my shoulders are actually one of my strongest bodyparts
    o rly???

    http://forum.bodybuilding.com/showthread.php?t=151470073

    prove it
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  16. #766
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by carnage1985 View Post
    Overall i am weak, but for me they're strong compared to my other weak body parts hahaha
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  17. #767
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    Originally Posted by TheProgressiveOne View Post
    Overall i am weak, but for me they're strong compared to my other weak body parts hahaha
    What would our strict OHP be?
    not a push press.
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  18. #768
    Sleepy moderator scott_donald's Avatar
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    a couple good sessions...

    why the deadlift focus???
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  19. #769
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by carnage1985 View Post
    What would our strict OHP be?
    not a push press.
    Fresh maybe 75 or 80 for a single...?

    @scott; advice from my trainer to learn the very best technique possible..
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  20. #770
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    Originally Posted by TheProgressiveOne View Post
    Fresh maybe 75 or 80 for a single...?

    @scott; advice from my trainer to learn the very best technique possible..
    Train up for a 90 ??

    200lb strict OHP is serious business.
    I'm gonna attempt a 160lb (72.7kg) tonight.
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  21. #771
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by carnage1985 View Post
    Train up for a 90 ??

    200lb strict OHP is serious business.
    I'm gonna attempt a 160lb (72.7kg) tonight.
    Yeah I could...that would be boss...
    I need to work on locking out mostly...

    Also just recovering from a bug from the last two days..loss of appetite and feeling really bad lately
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  22. #772
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    Originally Posted by TheProgressiveOne View Post
    Yeah I could...that would be boss...
    I need to work on locking out mostly...

    Also just recovering from a bug from the last two days..loss of appetite and feeling really bad lately
    It's a tough lift no doubt.
    For extra work try cleaning it into position...
    and belt up for sure.

    Flu? or stomach bug?
    I've been so tired recently.
    Never get enough sleep.
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  23. #773
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by carnage1985 View Post
    Flu? or stomach bug?
    I've been so tired recently.
    Never get enough sleep.
    Stomach bug I think!

    Yeah ill give the overhead training some
    thought..!

    How is the new job?
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  24. #774
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    Originally Posted by TheProgressiveOne View Post
    Stomach bug I think!

    Yeah ill give the overhead training some
    thought..!

    How is the new job?
    I'm gonna train it as I have neglected it.
    weak OHP is weak.

    hmmm new job....
    I'll give it a month before I make a proper analysis but at this stage it isn't exactly what I want.
    Good coin, but abit of upselling whereas before the work was there and I managed it.
    Here I have to win my own work and their isn't much of a system.

    Plus I'm lonely I'm by myself and the other 3 in my office I have ZERO in common with.
    Me aged 27, them all 50+
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  25. #775
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by carnage1985 View Post
    I'm gonna train it as I have neglected it.
    weak OHP is weak.

    hmmm new job....
    Nice bro. Your deadlift has reached freaky levels..cannot believe it!!

    Ur new job sounds interesting...but if it ain't what ur passionate about then it isn't that great...

    I used to work in IT with a bunch of weird guys who loved their work so much that they would go home and do more....for fun. Where as I was sitting there watching the clock...

    I was presented with an awesome opportunity and took a risk to follow my dream...maybe it's time u do something similar..!
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  26. #776
    I Repaired. WillNotBreak's Avatar
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    I did single 80kg OHP last week.... That thread though, wtf?! First page vid of like 120kg

    I hate this place!
    Sheepdog #61

    * The opinions of this salty dog are out of bitterness and spite, no matter the advice given the bottom line is that you should turn the other direction and walk away from law enforcement. Also change your criminal justice major or I will punch your face.
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  27. #777
    Just a gym rat TheProgressiveOne's Avatar
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    Yeah I expected that..some guys are freaks etc...

    We started back footy training tonight but I couldn't participate because of crook guts/bathroom breaks all day
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  28. #778
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Nice bro. Your deadlift has reached freaky levels..cannot believe it!!

    Ur new job sounds interesting...but if it ain't what ur passionate about then it isn't that great...

    I used to work in IT with a bunch of weird guys who loved their work so much that they would go home and do more....for fun. Where as I was sitting there watching the clock...

    I was presented with an awesome opportunity and took a risk to follow my dream...maybe it's time u do something similar..!
    what did you do for that???

    love things like that... and this is me trying to work out what i want to do!!!
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  29. #779
    All in carnage1985's Avatar
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    Originally Posted by WillNotBreak View Post
    I did single 80kg OHP last week.... That thread though, wtf?! First page vid of like 120kg

    I hate this place!
    Dammit only 72.5kg tonight.
    Too embarrassed to even post vid in thread.

    Originally Posted by TheProgressiveOne View Post
    Nice bro. Your deadlift has reached freaky levels..cannot believe it!!

    Ur new job sounds interesting...but if it ain't what ur passionate about then it isn't that great...

    I used to work in IT with a bunch of weird guys who loved their work so much that they would go home and do more....for fun. Where as I was sitting there watching the clock...

    I was presented with an awesome opportunity and took a risk to follow my dream...maybe it's time u do something similar..!
    Trust me i hear you loud and clear but at this stage for me it's about the coin.
    Pays well so got to suck it up.

    I specifically trained for deads, had to disregard other lifts.
    Stopped doing them now.
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  30. #780
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    what did you do for that???

    love things like that... and this is me trying to work out what i want to do!!!
    Weekend of volunteer work for my boss (didnt know he was going to be my boss)

    Took initiative and helped design a position for me in the company.

    Took a risk and quit a job and life I didnt want.

    I have now given 100% and pledged my loyalty to the business...


    @carnage: top effort mate...good dedication!

    Was it a grinder?
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