Swuuu says its time to get some size back and then some!

[penny0527]

Im all about changing up the angles . Just the slightest change in angle and grip can make a big difference in where you feel it IMO.

...........

[fittofattofit]

Im all about changing up the angles . Just the slightest change in angle and grip can make a big difference in where you feel it IMO.

I've realised that I should be doing that to work my chest ... volume and working the chest at different angles and avoid going heavy is the safest way for me

YESTERDAYS SESSION:

Hammies:

Standing Leg Curls: 3 warmups and 4 sets with 50lbs
Lying Leg Curls: 1 warmup and 4 sets with 30lbs per leg. Really focused on the contraction.
Glute Ham Raises: 4 sets
Leg Presses with feet high on Platform: 4 sets with 3PPS

Calves:

Standing Smith Raises: 2 warmups and 5 sets with 55lbs a side

Hams and calves completely burned in a good way of course .


TODAYS SESSION:

Quads:

Leg Extensions: 3 warmups and 4 sets with 60lbs. Focused on the contraction.
Hex bar Squats: 5 sets with 30lbs per side
Squats: 5 sets with 1 PPS
Leg Press: 5 sets with 3 PPS

Quads were pumpedddddd



Time for another sexy leg pic haha.


ABs: 7 sets of cable crunches with 125.

Your teardrops/VMOs look like baseballs! Dense looking quads and deep cuts Swuuu! Those leg extensions and hex bar squats are paying off!

[dailob]

lol'd with leaving your pants on your ankles hahahaha

hope you've been well man

[wishiwasdivin]

Daamm look at those legs

[jwtiger69]

Swuuuuuuuuuuuuuuuuuuuuuuuuuu!!!! Hi......

[ODoyle99]

Nice looking quads brother! Hard work is definitely showing

lol'd with leaving your pants on your ankles hahahaha

^Also this lol

[wishiwasdivin]

Swuu daaadddyyy

[Swuuu]

...........

Just realized by cawk is showing too. whoops lol

I've realised that I should be doing that to work my chest ... volume and working the chest at different angles and avoid going heavy is the safest way for me

lotsssssss of pre-exhausting!!

Your teardrops/VMOs look like baseballs! Dense looking quads and deep cuts Swuuu! Those leg extensions and hex bar squats are paying off!

I think it might be showing more since I lost weight. I dunno if that makes any sense haha

lol'd with leaving your pants on your ankles hahahaha

hope you've been well man

lol pretty good man. How you been? I miss NYC when you post here

Daamm look at those legs

Would have been weird if someone walked in lol

Swuuuuuuuuuuuuuuuuuuuuuuuuuu!!!! Hi......

yyyyyooooooooo hows Promera treating ya?

Nice looking quads brother! Hard work is definitely showing



^Also this lol

hahaahha thanks man


YESTERDAYS SESSION:

Biceps:

Barbell Curls: 3 warmups and 4 sets with 80lbs
Hammers: 2 warmups and 4 sets with 45's
Cable Curls: 5 sets with 50lbs. Really concentrated on the contraction here. Hurt like heck

Forearms: 6 sets of behind the back wrist curls with 85lbs

Abs: 6 sets of hanging leg raises


TODAYS SESSION:

Triceps:

Pushdowns: 3 warmups and 5 sets with 90lbs
Dumbbell Skull Crushers: 4 sets with 25's
CGBP: 5 sets with 115

Triceps were pretty pumped up and feeling good.

Calfs: 6 sets of toe presses off the leg press. 3 sets with 3 PPS and 3 sets with 2 PPS.

DONE!!

Swuu daaadddyyy

lol was that you or brask that cameup with that?

[wishiwasdivin]

Good looking arm work daddy

I believe that was him that started that

[fittofattofit]

I think it might be showing more since I lost weight. I dunno if that makes any sense haha

So what's your weight now Swuuu? Have you lost weight recently? There's no doubt that leaning up can make you look bigger because of the extra muscle definition

Pretty strong curling with the 80lb BB curls and the 45lb hammers
Do you do those DB skullcrushers on a bench both are together? That would be a great way to burn the tris

[jwtiger69]

ProMera is sweet! I am happy to be with such a good team. It keeps me busy!!! We have about 30 logs going on right now.

[lowroller21212]

who pulled your pants down first thing that came to my mind. Anyway i dig the arm session, would lift with you IRL man fkn pumps would be thru the roof!

[Swuuu]

Good looking arm work daddy

I believe that was him that started that

I like that name haha

So what's your weight now Swuuu? Have you lost weight recently? There's no doubt that leaning up can make you look bigger because of the extra muscle definition

Been losing weight all the time . One of my teammates thinks its because I am not on a set routine. So I might definitely consider that more. I still miss being fat and happy haha. Im probably about 72 kg now.

Pretty strong curling with the 80lb BB curls and the 45lb hammers
Do you do those DB skullcrushers on a bench both are together? That would be a great way to burn the tris

I think my arms are finally starting to grow. Yes buddy! Usually on inclines. I really like those.

ProMera is sweet! I am happy to be with such a good team. It keeps me busy!!! We have about 30 logs going on right now.

Yea Promera definitely isnt short on logs haha. Glad its going well .

who pulled your pants down first thing that came to my mind. Anyway i dig the arm session, would lift with you IRL man fkn pumps would be thru the roof!

lolllllllllll I did.

thanks man . I try to keep it intense.

9/10 Session

Back:

Continuing to do things a little bit differently to see if that helps blow my back up.

TRX: 4 sets of basically an inverted row
Chins: 5 bodyweight sets
Rower: about 3 min with just pulling my arms back to hit the back.
Barbell Deads: 2 warmups and 2 sets with 205. 2 sets with 245 1 set with 265. Did a single with 300. I know thats not heavy by any means but my back cant handle any heavy compound movements. Doing a single was a bad idea lol. Kinda tweaked my back a little bit. I actually think thats the first max attempt ive ever done in my life. Never really cared about that.

Pulldowns: 4 sets with 100.

Back was pretty toast!



9/11 Session

Boobs:

Incline Bench at 30 and 60 degrees: 2 warmups and 5 sets at each angle with 135 plus chains
Flat bench: 4 sets with same weight
Incline Flyes: 4 sets with 35's. Chest was done after the flat bench. The flyes were basically a finisher.

Front Delts: 5 sets of barbell front raises with just the bar.

Abs: 6 sets of crunches off the ball.


YESTERDAYS SESSION: Rest day. Just wasnt feeling up to training.


TODAYS SESSION:

Shoulders:

Rear cable and rear dumbbell raises: 2 warmups and 4 sets with 25lbs for both exercises.
Standing barbell Presses: 4 sets with 85lbs
Seated Dumbbell Presses: 3 sets with 40's. Shoulders were done by this exercise.

Abs: 7 sets of cable crunches with 125.

Question: At what angle do you perform your seated shoulder presses? This one guy insists it has to be at 90 degrees. IMO thats a bad position for your delts. At least it puts a lot of strain on mine. I need the seat to be back a little bit. Have a great weekend everyone!!

[ODoyle99]

Training is looking awesome man. For back, my favorite exercises are wide grip pull ups (in the arena of 150 per session), DB rows, and rack pulls.
I don't press seated but I'd have to do it with a slight angle back otherwise it'd be hard to get the bar under my chin, you know?

[fittofattofit]

Been losing weight all the time . One of my teammates thinks its because I am not on a set routine. So I might definitely consider that more. I still miss being fat and happy haha. Im probably about 72 kg now.

72kg and as lean as you are is still good mass. Does this mean that you are considering following a programme or are you talking about a diet routine rather than a training one?

That was a big back session, but of course most of us would do our deads at the beginning of the session, not after the rows and TRX
I hope that back tweak isn't going to put you off deadlifting
Good work on the boobs and shoulders. I don't do them any more but I always did seated shoulder presses at about an 80º angle

[lowroller21212]

puts a lot of strain on my delts too, a tweak like that makes difference so I say do what works for you as long as your form and everything are alright!

never done crunches off a ball here, i might have to get a primer on it soon also good job on the 300 thats much better than a lot can say me included haha

[dailob]

72kg = 160ish... i thought you were 180 off the last picture but i guess it only confirms you're getting size to ya

[Swuuu]

Training is looking awesome man. For back, my favorite exercises are wide grip pull ups (in the arena of 150 per session), DB rows, and rack pulls.
I don't press seated but I'd have to do it with a slight angle back otherwise it'd be hard to get the bar under my chin, you know?

Thats alotta pullups . My flexibility isnt that good so nope dont know lol. I usually stop around low ear level.

72kg and as lean as you are is still good mass. Does this mean that you are considering following a programme or are you talking about a diet routine rather than a training one?

Training routine. Might have to give it a whirl.

Diet routine hhmmmm dont think so lol

That was a big back session, but of course most of us would do our deads at the beginning of the session, not after the rows and TRX
I hope that back tweak isn't going to put you off deadlifting
Good work on the boobs and shoulders. I don't do them any more but I always did seated shoulder presses at about an 80º angle

Back is better now. I actually get stronger as the session goes on. I think its cuz it takes me a long time to warmup.

Im thinking this angle is better.

puts a lot of strain on my delts too, a tweak like that makes difference so I say do what works for you as long as your form and everything are alright!

never done crunches off a ball here, i might have to get a primer on it soon also good job on the 300 thats much better than a lot can say me included haha

What do you like though?

The ball crunches are pretty effective. Especially with a dumbbell across your shoulders. Im sure I could move more weight if I focused more on it but I never really cared about it. Im more into building size rather than strength.

72kg = 160ish... i thought you were 180 off the last picture but i guess it only confirms you're getting size to ya

I usually look about 15 lbs heavier than what I actually am . And I think thats the more important thing.


9/14 Session

Rest day. Experimenting with these to see if I need more or less


9/15 Session

Hammies:

Standing leg curls: 3 warmups and 5 sets with 60lbs
Glute Ham Raises: 3 sets
Leg Press with feet high on Platform: 4 sets with 3 PPS
SLDL with dumbbells: 4 sets with 55's

Calves: 7 sets of toes presses off the leg press.

Hammies were blownnnnnnn up!!


Abs: 7 sets of reverse curls


YESTERDAYS SESSION:

Quads:

Smith Squats: mainly done as a warmup 3 sets with 35lbs a side
Leg Extensions: 5 sets with 70lbs. Really squeezing each rep.
Squats: 5 sets with 1 PPS
Hex Bar Squats: 4 sets with 35lbs a side
Leg Press: 4 sets with 3 PPS

My quads were pretty full after the 3rd exercise but I always like to finish off with another exercise to really put the finishing touches on the bodypart im training.

Forearms: 6 sets of wrist curls with 30 lb dumbbell.


TODAYS SESION:

Biceps:

Cable curls: 2 warmups and 4 sets with 50lbs
Hammer Curls: 1 warmup and 4 sets with 40's
Ez Bar Curls: 4 sets with 20lbs a side

Toasttttttttttt. Arms have been responding more and more pump wise.


Abs: 7 sets of cable crunches with 110


Been a little tired lately but the training has been going well.

[fittofattofit]

I love the hammies only session .. hamstrings and lats are the best pumps by far!
12 working sets for biceps and 21 working sets for quads is just awesome
Still working very hard? How is the new gym going .... still plenty of interest in the town?

[ODoyle99]

Thats alotta pullups . My flexibility isnt that good so nope dont know lol. I usually stop around low ear level.

lol big amounts of pull ups are manageable if you superset everything with them. That's what I was doing awhile ago and lats blew up.
ah, gotcha. I'd still stick with leaning the seat a little back

Training is looking good man. Your back to back hamstring and quad days make my legs ache lol.

[Swuuu]

I love the hammies only session .. hamstrings and lats are the best pumps by far!
12 working sets for biceps and 21 working sets for quads is just awesome
Still working very hard? How is the new gym going .... still plenty of interest in the town?

Gonna have to agree with what you said the best pumps are lollllll. I have tried low volume and reps and I just really dont like them. I find that areas like legs and arms need moderate to high volume. Working pretty much everyday man. Its so tiring. Welllllll its going slower than I would like in terms of people joining. its a long story and many reasons why this is but part of it is because its a small town.

lol big amounts of pull ups are manageable if you superset everything with them. That's what I was doing awhile ago and lats blew up.
ah, gotcha. I'd still stick with leaning the seat a little back

Training is looking good man. Your back to back hamstring and quad days make my legs ache lol.

I do love supersets . They make me ache too actually haha.


9/18 Session

Triceps:

Dumbbell skulls: 3 warmups and 3 sets with 25's
Bench Dips: 1 warmup and 4 sets with 45lb dumbbell across upper lap.
Pushdowns: 4 sets with 90lbs

Triceps were pretty darn pumped by the pushdowns. Used them as my finishing exercise.

Forearms: 6 sets of behind the back wrist curls with 80lbs


9/19

Back:

Still doing things a little bit differently.

Rowing machine: Using just my back. Feet on the floor. 4 min on here
TRX: basically an inverted row. 3 sets here
Chins: 3 sets
Barbell Deads: 2 warmups and 7 sets with 235

DONE!!

Abs: 6 sets of reverse crunches


YESTERDAYS SESSION: restttttt day. Too tired to train so I decided it would be best to rest rather than take a bunch of stims in order to get myself pumped up enough to train.


TODAYS SESSION:

Boobs:

Incline Smith Press: 3 warmups and 3 sets with 35lbs per side plus chains
Incline Bench: 5 sets with same weight
Flat Bench: 3 sets with same weight
Incline Flyes: 3 sets with 40's

Boobies destroyed!!

Abs: 7 sets of cable crunches with 110.

[fittofattofit]

Gonna have to agree with what you said the best pumps are lollllll. I have tried low volume and reps and I just really dont like them. I find that areas like legs and arms need moderate to high volume.

You and I know that every bod part responds to high volume

Working pretty much everyday man. Its so tiring. Welllllll its going slower than I would like in terms of people joining. its a long story and many reasons why this is but part of it is because its a small town.

You can't get away from the size of the market, but hopefully word will get out and the membership will steadily go up


Nice heavy pushdowns to finish the tris and I love the choice of work for the back day: Rowing machine, inverted rows on the TRX, chins and deads = pulling in all planes. I'm always surprised that so few people use rowing machines on back day .. another thing that cross fit has done is made rowing popular

[Swuuu]

You and I know that every bod part responds to high volume


You can't get away from the size of the market, but hopefully word will get out and the membership will steadily go up

especially certain ones lolll. Got a few more today .

Nice heavy pushdowns to finish the tris and I love the choice of work for the back day: Rowing machine, inverted rows on the TRX, chins and deads = pulling in all planes. I'm always surprised that so few people use rowing machines on back day .. another thing that cross fit has done is made rowing popular

That machine wipes you out. Definitely very effective!! Does your gym have one?


9/22 Session

Shoulders:

Rear cable raises: 2 warmups and 5 sets with 25lbs
Seated barbell Presses: 2 warmups and 6 sets with 95lbs plus chains
Side cable raises: 4 sets with 25lbs

Shoulders toasttttteeeedddddd.


YESTERDAYS SESSION:

Hammies:

Standing leg curls: 3 warmups and 4 sets with 60lbs
Barbell SLDL: 2 warmups and 4 sets with 135
Leg Press: 5 sets with 3 PPS
Lying leg curls: 3 sets with 90lbs

Hammies pumped to the max!!

Abs: 7 sets of leg raises

Forearms: 6 sets of reverse wrist curls with 15lb dumbbell

DONE!!


TODAYS SESSION:

Quads:

Hex bar squats supersetted with barbell squats: 3 warmups and 5 sets with 30lbs per side and 115 respectively. Baby weight I know but it was pretty intense.

Smith squats: 3 sets with 35lbs per side

Leg extensions: 4 sets with 80lbs. Really squeezing the legs.

Leg Press: 5 sets with 3 PPS

Calves:

Toe presses off leg press: 3 sets with 3 PPS and 2 sets with 2 PPS.

Thats all for today. Whole leg from top to bottom feels worked big time lol.

[Swuuu]

YESTERDAYS SESSION:

Biceps:

Hammers: 3 warmups and 4 sets with 40's
Seated dumbbell Curls: 1 warmup and 4 sets with 25's
Cable curls: 5 sets with 50lbs

DONE!!! Biceps were pumpeddddddddd

Forearms: 6 sets of behind the back wrist curls with 65lb barbell.


TODAYS SESSION:

Triceps:

CGBP: 3 warmups and 5 sets with 115
Pushdowns: 5 sets with 90lbs
Bench Dips: 4 sets with 45lb dumbbell across upper lap.


Abs: 6 sets of hanging leg raises.

Have a good weekend folks!!

[fittofattofit]

That machine wipes you out. Definitely very effective!! Does your gym have one?

It does but I confess I never use it ... it sits on the cardio room with the fat chicks and old people so I never go there


[

Shoulders:

Rear cable raises: 2 warmups and 5 sets with 25lbs
Seated barbell Presses: 2 warmups and 6 sets with 95lbs plus chains
Side cable raises: 4 sets with 25lbs
Shoulders toasttttteeeedddddd.

Making me feel guilty now ... I'm getting lazy with my shoulders and I'm losing size. I should do some rear cable raises and the presses with the chains sound like burn-city!

Quads:

Hex bar squats supersetted with barbell squats: 3 warmups and 5 sets with 30lbs per side and 115 respectively. Baby weight I know but it was pretty intense.

That superset sounds awesome ... how many reps were you getting out on each of those exercises

Two big bro sessions for the arms Swuuu ... killed the bis and tris
Enjoy the weekend. It must be starting to get a bit chilly now although I'm sure the Autumn colours are beautiful where you are

[PappaBear76]

Creative work on them gunz Swuuu!

[lowroller21212]

What do you like though?

The ball crunches are pretty effective. Especially with a dumbbell across your shoulders. Im sure I could move more weight if I focused more on it but I never really cared about it. Im more into building size rather than strength.

it is what it is I just do em though. I heard they were great stuff dude, my bro who doesnt really lift got the big weider ball and its just sitting at my gym taking up precious real estate and im motivated to try them so I will, both plates and dbs to get my abs in shape! specifically want the lower abs gonna do dl's and whatever else to burn the gut fat to flatten out even if i dont get cut abs (tht'll be for my summer cut). have a good weekend bro!

[koweanguy]

Daamm look at those legs

^x2

Daammm Swuuu!! I'm lost for words...

[Swuuu]

It does but I confess I never use it ... it sits on the cardio room with the fat chicks and old people so I never go there

lolllllllllllllllllllll

Making me feel guilty now ... I'm getting lazy with my shoulders and I'm losing size. I should do some rear cable raises and the presses with the chains sound like burn-city!

Ive been focusing more on rear and side delts. My front delts have been getting a lot of stimulation from all the pressing. Def burn city!!

That superset sounds awesome ... how many reps were you getting out on each of those exercises

Two big bro sessions for the arms Swuuu ... killed the bis and tris
Enjoy the weekend. It must be starting to get a bit chilly now although I'm sure the Autumn colours are beautiful where you are

hhhhmmmmm probably about 12 or so. Yup getting pretty cold already here. It is nice though like you said.

Creative work on them gunz Swuuu!

Thanks bear

it is what it is I just do em though. I heard they were great stuff dude, my bro who doesnt really lift got the big weider ball and its just sitting at my gym taking up precious real estate and im motivated to try them so I will, both plates and dbs to get my abs in shape! specifically want the lower abs gonna do dl's and whatever else to burn the gut fat to flatten out even if i dont get cut abs (tht'll be for my summer cut). have a good weekend bro!

Everyone likes different things. I guess its really just about what gets you feeling and looking good. its all about that diet for abs man .

^x2

Daammm Swuuu!! I'm lost for words...

lol thanks man. How you been?


9/27 Session

Rest day. Too tired for traning.


9/28 Session

Boobs:

Incline Smith: 3 warmups and 5 sets with 1 PPS
Incline Bench at around 30 and 60 degrees: 3 sets each with 115 plus chains
Flat bench: 4 sets with same weight.

Abs: 6 sets of crunches off ball.


YESTERDAYS SESSION:

Back:

Rower: 5 min using just the back
TRX: as an inverted row. About 5 sets
Chins: 4 sets with bodyweight.
Barbell Deads: 2 warmups and 5 sets with 225 plus chains
Pulldowns: 4 sets with 110 lbs


Abs: 6 sets of cable crunches with 100 lbs.

Back was blown up!!! Im liking the new routine.


TODAYS SESSION:

Rest day. Feeling pretty tired today so decided to take another rest day.

Hope everyone had a great weekend!

[fittofattofit]

hhhhmmmmm probably about 12 or so.

Swuuu reps

YESTERDAYS SESSION:

Back:

Rower: 5 min using just the back
TRX: as an inverted row. About 5 sets
Chins: 4 sets with bodyweight.
Barbell Deads: 2 warmups and 5 sets with 225 plus chains
Pulldowns: 4 sets with 110 lbs

What ... two rest days ... you getting soft?

Jk ... that was a huge back session and I love to see the rower and the TRX inverted rows in there. Strong reppage with 2pps + chains .... you're becoming a bit of a deadlift junkie now Swuuu