Curls, Girls, and Leg Presses - Wait... Wtf?

[AndrewWard123]

Hmm, maybe you could try chest supported rows on an incline bench w/ a barbell underneath?

You could also try 'inverted" rows which are done w/ the Smith Machine. Set the bar at the lowest setting and lie on the floor. Grab the bar and "row" up.

You could try weighted hyperextensions (which make me wanna puke but they work) or if you hate tossing your cookies there's good mornings or rack deads if you can get your back and not your hammies on those (which is always a problem right here, but might give you some extra glute work LOL )

Hey Spotty,

I would love to do Chest Supported Rows with an incline bench but my STUPID gym got these new "modern" benches, and the frame would prevent this.

Inverted rows could work. Hypers etc arnt exactly what I am looking for. As I am looking for a "rowing" movement.

you shouldn't be doing any kind of rowing movement or back movement for that matter after deads. if you feel like you need to hit back after legs, stick with station based work (pulldowns, v-bar pulldowns), pull ups etc.

nice work on the lifts tho!

Hey mate,

I was thinking about changing my upper body days around.

At the moment, the days after Deads for back I am doing:

Barbell Rows 4x6-8
Pulldowns 3x8-10

I am thinking of changing to:

Pulldowns 4x6-8
Machine Row of some sort 3x8-10

That look better?

[8146]

personally, the second option is much better. but i would try hitting a day off after deads etc, or working on something other than back, chest?

for example, what i do at the moment arms, quads, back, off, chest/shoulders, deads/legs, arms, off etc.

the 2nd and 3rd day quads and back is a bit tough, i can feel my lower back etc playing up and feeling tender.. works now, as i am still on fairly high cals, but in the future, i wont recover.

could you when you get a chance, post up your split

[AndrewWard123]

personally, the second option is much better. but i would try hitting a day off after deads etc, or working on something other than back, chest?

for example, what i do at the moment arms, quads, back, off, chest/shoulders, deads/legs, arms, off etc.

the 2nd and 3rd day quads and back is a bit tough, i can feel my lower back etc playing up and feeling tender.. works now, as i am still on fairly high cals, but in the future, i wont recover.

could you when you get a chance, post up your split

Hey mate,

I am doing an upper/lower split so my setup is a little different.

Monday/Thursday
Deadlift/Squat 4x6-8
Front Squat/Stiff Legged Deadlift 4x6-8
Hamstring Curl/Hack Squat 3x8-10
Leg Extension/Leg Curl 3x10-12
Standing/Seated Calf Raise 3x6-8
Seated/Standing Calf Raise 3x10-12
Cable Crunch/Weighted Crunch 3x12-15

Tuesday/Friday
Bench/Incline Dumbell Press 4x6-8
Barbell Row/Pulldown 4x6-8
Shoulder Press/Flat Dumbbell Press 3x8-10
Lat Pulldown/T-Bar Row 3x8-10
Dumbell Shrug/Lateral Raise 3x10-12
CG Bench Press/Skull Crusher 3x10-12
Incline Dumbell Curl/Hammer Curl 3x10-12

Thanks again.

[AndrewWard123]

Well... Was sick as a dog yesterday.

Must have been something I ate.

Spewed twice and schat my guts out... After the spewing was over, I was craving some mcdonalds so treated myself to some fries, a big mac and chicken nuggets. Schat them out an hour later but it stayed down...

Decided to take today off as my joints are still achy and I still don't feel 100%. Hopefully will be back 100% tomorrow.

[8146]

hey champ,
how does this look? it's a bit hard churning that much vol in 4 days. watch that lower back. hell, i would even make that first monday a power lower day, and focus on hypertrophy stuff for the rest.
whatever works for you. i couldnt smash that much in 4 days tbh.

Monday
Dead
Light Squat/Front Squat
Hamstring Curl
Calf work
Abs

Tuesday
Incline Bench or Decline Bench or Weighted Dips
Lat-pulldown
Weighted Pull up
Military Press
Rear Delt work
Side Lateral

Wednesday
Off?

Thursday
Squat
Hack Squat or Lunges
Calf Work
Abs


Friday
Shoulder Press
DB Flat Press
BB or T-bar
Arm work

Sat SUnd off

[AndrewWard123]

Tuesday:

Squat
55kgx6 (+5kg PB)
55kgx6 (+5kg PB)
55kgx7 (+5kg PB)
55kgx7 (+5kg PB)

Stiff Legged Deadlift
70kgx6
70kgx6
70kgx7 (+1rep PB)
70kgx7 (+1rep PB)

Hack Squat
35kgx6 (+5kg PB)
35kgx6 (+5kg PB)
35kgx6 (+5kg PB)

Leg Curl
4x8
4x8
4x8 (+1rep PB)

Seated Calf Raise (Slow/Paused DC Style)
30x8 (+1rep PB)
30x8 (+1rep PB)
30x8

Standing Calf Raise (Slow/Paused DC Style)
45x9 (+5kg PB)
45x10 (+5kg PB)
45x10 (+5kg PB)

Decline Crunches
-2x13 (+1rep PB)
-2x13 (+1rep PB)
-2x11 (-1rep PB, FUKN DIED!)

Workout Summary:
All good in the hood!

[AndrewWard123]

Wednesday:

Incline Dumbbell Press
25kgx6
25kgx6
25kgx7 (+1rep PB)
25kgx7 (+1rep PB)

Felt good!

Wide Grip Pulldown
50x8
50x8
50x8
50x8 (+1rep PB)

Flat Dumbbell Press
22.5kgx8 (+2.5kg PB)
22.5kgx8 (+2.5kg PB)
22.5kgx8 (+2.5kg PB)

Incline Chest Supported Dumbbell Rows (NEW EXERCISE)
12.5kgx12
12.5kgx12
12.5kgx12



One of the BEST exercises I have done for my back! My back/lats are still burning!

Side Lateral Raise
5kgx10 (+1rep PB)
5kgx10
5kgx10

Skull Crushers on the floor paused
20kgx10 (+5kg PB)
20kgx10 (+5kg PB)
20kgx10 (+5kg PB)

Hammer Curls
12.5kgx7 (+1rep PB)
12.5kgx7 or 8? (+1-2rep PB, Lost count haha)
12.5kgx7 (+1rep PB)

Workout Summary:
****ing beastly.

[AndrewWard123]

Friday:

Deadlifts
90kgx6 (+5kg PB)
90kgx6 (+5kg PB)
90kgx6 (+5kg PB)
90kgx6 (+5kg PB)

Front Squats
50kgx6 (+5kg PB)
50kgx6 (+5kg PB)
50kgx6 (+5kg PB)
50kgx6 (+5kg PB)



Right Knee was bothering me again... Feels like it is going to snap when I go below parallel... So I might stop going below parallel and see if it improves.

Hamstring Curls
5x7 (+1rep PB)
5x7
5x7

Leg Extensions
40x10 (+1plate PB)
40x10 (+1plate PB)
40x10 (+1plate PB)

Standing Calf Raise (Slow/Paused DC Style)
60kgx10 (+5kg PB, +1rep PB)
60kgx10 (+5kg PB, +1rep PB)
60kgx9 (+5kg PB, HEAVY SHIZZA)

Seated Calf Raise (Slow/Paused DC Style)
27.5kgx8
27.5kgx8
27.5kgx9 (+1rep PB)

Cable Crunches
35x12 (+1plate PB)
35x12 (+1plate PB)
35x12 (+1plate PB)

Workout Summary:
Apart from knee, everything was good.

[AndrewWard123]

Saturday:

Bench Press
65kgx7 (+2.5kg PB)
65kgx7 (+2.5kg PB)
65kgx7 (+2.5kg PB)
65kgx7 (+2.5kg PB)

Added 2.5KG AND matched last weeks reps! **** YEAH!

Chest Supported Dumbbell Rows
17.5kgx9
17.5kgx9
17.5kgx9
17.5kgx9

Loving this exercise! I pause for 1 second at the top. Will up the weight next week!

Dumbbell Shoulder Press
20kgx8 (+1rep PB)
20kgx8 (+1rep PB)
20kgx8 (+1rep PB)

Shoulder felt great!

Hammer Grip Pulldown
60x6 (+1plate PB)
60x6 (+1plate PB)
60x6 (+1plate PB)

Dumbell Shrugs
27.5kgx6 (+2.5kg PB)
27.5kgx6 (+2.5kg PB)
27.5kgx6 (+2.5kg PB)

Close Grip Bench Press (Weight not including EZ Bar)
35kgx8 (+5kg PB)
35kgx8 (+5kg PB)
35kgx8 (+5kg PB)

Incline Dumbbell Curl
10kgx8
10kgx9 (+1rep PB)
10kgx8

BURN!

Workout Summary:
PB's all ROUND!

Upped weight and matched reps! What more can a man ask for?

I have thickened up ALOT and am really happy with the way things are going

[AndrewWard123]

Monday:

Squat
60gx6 (+5kg PB)
60gx6 (+5kg PB)
60gx6 (+5kg PB)
60gx7 (+5kg PB, 1rep PB)

Finally found my sweet spot!

Stiff Legged Deadlift
70kgx7 (+1rep PB)
70kgx7 (+1rep PB)
70kgx7
70kgx7

Hack Squat
35kgx8 (+2rep PB)
35kgx8 (+2rep PB)
35kgx8 (+2rep PB)

Fuk yea!

Leg Curl
5x6 (1plate PB)
5x6 (1plate PB)
4x8
4x8 DROP 3x12

Added some volume as I got greedy and upped the weight too quick and technique went to ****.

Seated Calf Raise (Slow/Paused DC Style)
35x6 (+5kg PB)
35x6 (+5kg PB)
35x6 (+5kg PB)

Standing Calf Raise (Slow/Paused DC Style)
50x8 (+5kg PB)
50x8 (+5kg PB)
50x9 (+5kg PB, +1rep PB)

Decline Crunches
-2x13 (+1rep PB)
-2x13 (+1rep PB)
-2x13 (+2rep PB)

Workout Summary:
Very happy with this session! Bulk is going insanely well!

[DTrulez616]

Nice man, youve been PRing like crazy.

[AndrewWard123]

Nice man, youve been PRing like crazy.

Thanks king D!

Prepare to be amazed!

[AndrewWard123]

Tuesday:

Incline Dumbbell Press
25kgx7 (+1rep PB)
25kgx7 (+1rep PB)
25kgx7
25kgx7

My left shoulder is 100% Now (I was having some stability issues before). Felt awesome.

Wide Grip Pulldown
55x6 (+1plate PB)
55x6 (+1plate PB)
55x6 (+1plate PB)
55x6 (+1plate PB)

I am finding palms facing away pulldowns really ****... I have been progressing pretty slow on them and they make my left shoulder feel funky. I think I will switch these for a wide-underhand grip next time.

Flat Dumbbell Press
25kgx7 (+2.5kg, +1rep PB)
25kgx7 (+2.5kg, +1rep PB)
25kgx7 (+2.5kg, +1rep PB)

T-Bar Row
30kgx10 (+1rep PB)
30kgx10 (+1rep PB)
30kgx10 (+3rep PB)

Decided to chuck these in as my next rowing variation. Had an awesome MMC going, these were done slow and controlled.

Side Lateral Raise
5kgx10
5kgx10
5kgx10
5kgx10 (+1set PB)

Decided to chuck in an extra set as I was feeling funky.

Skull Crushers on the floor paused
20kgx11 (+1rep PB)
20kgx11 (+1rep PB)
20kgx11 (+1rep PB)

My triceps suck at anything over 8 reps haha. They feel like they are going to blow up!

Hammer Curls
12.5kgx7
12.5kgx8 (+1rep PB)
12.5kgx8 (+1rep PB)

Workout Summary:
Guys... Things are going so well words can't explain how I feel!

I have been getting countless comments about how much size I am gaining.

I had to throw away 6x shirts last night as they no longer fit!!!

YEAAAAAAAAAAH!

[AndrewWard123]

Thursday:

Deadlifts
95kgx6 (+5kg PB)
95kgx6 (+5kg PB)
95kgx6 (+5kg PB)
95kgx8 (+5kg PB, +2rep PB)

Holy ****!! This was insane! Added weight AND reps = AWESOMEO POWA

Front Squats
50kgx6
50kgx6
50kgx7 (+1rep PB)
50kgx7 (+1rep PB)



Very happy with depth and technique! I was tired as **** after Deads, so I was very happy with these.

Hamstring Curls
5x8 (+1rep PB)
5x8 (+1rep PB)
5x8 (+1rep PB)

These were fuking heavy! I think next week I will try 4x12 for a change.

Leg Extensions
40x11 (+1rep PB)
40x11 (+1rep PB)
40x11 (+1rep PB)

Was tired as crapola. But still got pb's.

Standing Calf Raise (Slow/Paused DC Style)
60kgx10
60kgx10
60kgx10 (+1rep PB)

These were very heavy... For some reason whenever I go over 8 reps, I just stall . I a thinking 6-8 reps might be my "sweet" rep range?

Seated Calf Raise (Slow/Paused DC Style)
27.5kgx9 (+1rep PB)
27.5kgx9 (+1rep PB)
27.5kgx9

Same as standing.. Pretty hard.

Cable Crunches
35x13 (+rep PB)
35x13 (+rep PB)
35x12

Abs felt like they were going to explode.

Workout Summary:
Check out those PB's!!

WOOT!

Very happy with everything. Performance began to decline near the end, but I still managed a solid effort

Any critiques/comments are very welcome

[MarkVI]

YEA YEA brosef!!!!

Awesome workout brohammed, way to do it!

Subbed

[Spottydog]

Ah man, I can't play the vid...

PBs all around, this is awesome!

No thread hijack, but Mark, you are looking SWOLE!

[8146]

very nice front squat.

[TheReductionist]

Looking awesome man, good to see you going at it hard again. Squat form is looking great, good to see someone else in a NSW gym actually squatting well.

[AndrewWard123]

HAHAH a blast from the past.

I wonder if anyone still has this thread subb'd...

78kg now. Am done getting lean for now



And god dam... Room was a ****ing mess! hgahaha

[DTrulez616]

Its good to hear from you man. Looking swole!

[AndrewWard123]

Bah I am slack

Updates and training videos!

Some deadlifts from last night.

Still getting used to training at night after doing hard labour for hours.

And yep... Still small hahah!

Training session from last night.

Set 2 of squats is actually Set 3. Not that is matters haha.

I am extremely happy. Last time I squatted 80kg I was 88kg (bodyweight).

I am currently 75-76kg and I nailed it! I am very happy with my technique!



One problem I have is that if my technique goes bad by say 1%, it "feels" alot worse, and I freak out. But in reality, **** all has changed.

Yea Buddy!

Squat got nailed! Very good session!



Lots of lifting footage last night.

Watch at 5:10 HAHHAHA! Pre-workout meal too close to training = SHARTS!

Feedback/comments always welcome

lol this session was ****ed.

I have injured my left foot on Saturday night dancing I think.

I woke up Sunday and couldnt walk and my foot (just an inch up from toes on the upper foot), was swollen as a bitch.

I decided not to train on Monday as I still couldnt walk properly.

I came in on Wednesday and new right away I was ****ed.

Because of my left foot being injured, I have been walking "weird" for 3 days because I can't "flex" my foot as I walk. This has caused my hip flexor to become extremely right on my left leg.

I squatted 3 x 5 @ 87.5kg but they were ugly as ****! Glad they didnt get filmed.

Depth wasnt an issue, but once I hit depth I was doing all sorts of whacky science fiction ****.

Chinups were pretty ****ed aswell. I did like 6 sets of 5kg for 5 reps last time. This time I struggled with 3x5 @ 10kg. Oh wells.

Had fun anyway. Hopefully my foot will be a bit better tomorrow as I still can't walk properly.

[xquick]

ahoy hoy!!

[AndrewWard123]

King G!!!!!!!!

Missed you buddy.

How are things?

Btw... All your treats are gone

[AndrewWard123]

Tonights workout.

My foot is still pretty ****ed, but its getting better.

90kg Squat



That was the first set.

The second set got ugly, and on the 3rd set I stopped at 4 reps... Will nail it next time.

Sorry I dont have videos of the later sets, but the guy filming me thought it would be a good idea to spot me as I was looking like death haha.

Bench Press 80kg 2x5 and 1x4 (will get 5 next time)

Pendlay Row 67.5kg 3x5

Dips 3x6 @ 10kg on belt

Hip Extensions 10kg 3x10

****ING DEAD!

[DTrulez616]

Hey! Long time no see. Huge update with those vids. Everything looks solid and thats some huge weight on those Deads and the form is great. Its great to see youre really killing it in the gym. Hopefully the foot starts to feel better because it looks its really screwing with you right now. I hope everythings great in life.