We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat

[StressMonkey]

Family float trip, in honor of my mom. Tomorrow is the 1 year anniversary of her passing.

Sorry man, that's got to be the toughest anniversary ever. Spending it with family is the way to do it.

[-Gin-]

Back/Bis/Abs

Notes:
- Went out for brunch with a few friends, so was a lot of fun
- Felt groggy for whatever reason, so kept all weights rather light...

Barbell Rows (Underhand):
45x15
135x15
185x12
185x12
185x12
185x12
185x12

Pull-ups:
BWx20
BWx15
BWx12
BWx12

Machine Rows:
210x12
210x12
210x12

Lat Pulldown:
140x12
140x12

DB Shrugs:
75x50
75x40
75x30

Incline DB Curls:
40x12
40x12
40x12

Hammer Curls:
40x15
40x15

(Superset) Leg Raise:
20 reps
20 reps
20 reps
20 reps

[Hamzzza]

7.6.

push press BTN 120 x 2, 130 x 2 both not locked out fully lol
bench 130 x 5 x 7 sets
farmer walks 210kg (105kg per hand) 4 rounds and 2 smaller ones with straps beforehand

[Hamzzza]

looking decently jacked if you time it right

[The Solution]

Ham you look leaner every set of pics. whats weight around?

[Hamzzza]

these past 3 days it varied between 222 - 226 lbs

[scott_donald]

thats real strong HAM...

[Sparta11]

@ Ham - Looking awesome dude.

[fittofattofit]

Hamzzza ... 'Decently jacked'
Understatement = looking big, hard and vascular at 100kg Hamz

[-Gin-]

Looking fawking hyooooge, Hamza!

[-Gin-]

6/8 - Chest/Shoulders

Note:
- Went to the buffet on Sunday after the orchestra concert, so ballooned up to 215 lbs morning weight yesterday...I'm down to 210 lbs this morning, though
- Coworker has been trying to hit 225x20 on the bench since November. His best is 18 (mind you, absolutely horrendous form...his butt's off the bench from the first rep...towards the end, I swear it's even higher up than his chest lol). ANYWAY! Thought I'd give it a try 'cos he's been beckoning me to for the past month...and I only got 17 I'll definitely give it a go again, though...I want to beat him to the 20 rep mark (with good form, too )
- I normally bench with my ring fingers on the rings, but lately, have been putting my middle fingers on the rings. Not sure if it's all in my head 'cos it's such a small difference, but I feel I get a better chest contraction...but then again, strength doesn't feel as strong. May be worth sticking to, though...we'll see.
- Squat rack was taken up for ~40 mins by father and son doing 3 plate DL with a super rounded back, so couldn't do OHPs...
- All bitchings aside, I had a pretty sweet chest pump going on by the end of it all


Bench Press:
45x15
135x10
185x3
185x3
225x17
255x6
275x5
225x10
225x8

Seated DB Shoulder Press:
75x8
75x7
75x7
75x6

Incline DB Flyes:
50x15
50x15
50x15

(Superset) One Arm DB Lateral Raise:
40x15
40x15
40x15

Machine Bench:
130x15
130x15
130x12

(Superset) Facepulls:
60x15
60x15
60x15

[Gxp23]

Strong lateral raises Gin ^^

[-Gin-]

Strong lateral raises Gin ^^

Probably a bit more momentum than most would like, but I find they work well...with the epic down lighting at the gym, my shoulders were looking pretty good

[nwskier]

Nathan that is some strong benching after that 225 rep out set! Mirin'

[The Solution]

Dat Buffet Gains...
Hope it was chinese

[-Gin-]

Nathan that is some strong benching after that 225 rep out set! Mirin'

Thanks, Tim!

Dat Buffet Gains...
Hope it was chinese

Whenever I say "buffet", it's safe to assume it's Chinese haha



Happy hump day, bros!

[fittofattofit]

Gin ..... that's some sick volume after the 225 x 17

[HELLIONx360]

voltron!!! in for later

[Hamzzza]

yesterday I took a rest day and before that I think I had 3 consecutive smolov bench days among other stuff lol



10.6.

Bench
145kg x 3 x 10 sets - last set AMRAP = 5 reps, shown in the video below
https://instagram.com/p/3wm2S4Ld1l

* pretty big PR, am i closing in on dem 4 plates next week? we'll see

squat paused high bar
120 x 6 x 3 sets - feeling nice, little to no pain


BTN push press a couple of singles @100kg



+ reverse hyper, leg curls, leg extensions, front squat machine, calves

kinda injured my left calf a bit, but I think it'll be better in no time...more benching to come tomorrow

[fittofattofit]

Great looking bench Hamz .... tight!
Über-cool to be thinking 4pps

[Hamzzza]

here's 100kg squats from last week and 120kg from last night




kind of sucks that I haven't been squatting heavy in forever but I'm still glad the rehab is going forward...just have to be patient I guess

[scott_donald]

GIN jump in to my journal i beat you at the bench test... although mine was only 100kg or 220lbs...

solid work lately you and HAM seem to be the only lifters left with summaries from TIM and EXANE...

Squats are looking nice and easy - how they feeling HAM???

[-Gin-]

Squats are looking good, Hamza. Totally pain free working with 120? Either way, slow n steady wins the race...

GIN jump in to my journal i beat you at the bench test... although mine was only 100kg or 220lbs...

...I hate you.

Brb checking now.

[Hamzzza]

GIN jump in to my journal i beat you at the bench test... although mine was only 100kg or 220lbs...

solid work lately you and HAM seem to be the only lifters left with summaries from TIM and EXANE...

Squats are looking nice and easy - how they feeling HAM???

better and better


as I said previously I was able to hit the reverse hyper so they always decompress my spine nicely, sometimes the movement hurts but sometimes it doesn't so I bang out 8-10 sets of 20-30 reps throughout my workout and that makes my back feel much better

[-Gin-]

6/10 - Back/Bis/Abs

Notes:
- Back felt tight, so skipped out on squats (lol legs)
- Wanted 10 reps on 4th set of chin-ups, but wasn't happening
- Decided to up reps on DB shrugs. They're actually still a bit sore this morning
- Finished workout before my brother, so joined some gym friends who were doing DLs. Back felt pretty good, but wasn't gonna push my luck

Barbell Rows (Underhand):
45x15
135x15
185x12
185x12
185x12
185x12

Chin-ups:
75x15
75x12
75x10
75x9

Machine Rows:
210x12
210x12
210x12

Lat Pulldown:
140x12
140x12

DB Shrugs:
75x45
75x40
75x35

Incline DB Curls:
40x12
40x12
40x12

(Superset) Leg Raise:
20 reps
20 reps
20 reps
20 reps

Hammer Curls:
40x15
40x15

Deadlifts (for chits n giggles):
225x3
275x2
315x2

[fittofattofit]

here's 100kg squats from last week and 120kg from last night




kind of sucks that I haven't been squatting heavy in forever but I'm still glad the rehab is going forward...just have to be patient I guess

Easy looking ATG and pauses with 120kg!
Awesome mobility

[The Solution]

@HAM --> Squats on Point bro
GIN --- Volume for days.

[TheMatzah]

work being done in here is still mind blowing - da sickness!!

love it, keep it going bro'hams.

[scott_donald]

you were not joking with more reps on the shrugs GIN... nice session overall...

i have no idea how you can do underhand rows just feels so awkward...

[nwskier]

solid work lately you and HAM seem to be the only lifters left with summaries from TIM and EXANE...
?

Lots of stuff going on IRL right now but don't have time to post. All mostly good but time is limiting. Getting back to workouts tonight. And infrequent logging