Rant II and workout logs

[Jrahe42]

What a dam nice session!

That was amazing mate,

- Wide grip pull ups amazing strength!
- Every lift is done with enormous weight as well
- How long did that session take?
- How are you feeling afterwards mate?

back has always been my fav workout bar none.
Go big or go home is my workout motto. I always push myself beyond my limits and go heavy
Took roughly an hour
Feel alright, legs are actually a lil bit sore from tuesday seeing as i have chest+legs tomorrow lol

and if anyone cares,
I drink two 50g protein shakes per day (one as soon as i wake up and one straight after my session) take 2 on off days as well. usually when i wake up and before bed.
Take 4 (1200mg) or 4800mg total) of fish oil per day. Take a multi as well and intrabolic during my sessions.

edit- and oh with the T-bar rows I use an OLY barbell and corner it against the wall. Take a attachment you would use for cable rows shaped like a V and use that as the handle. I like making my own t-bar so to speak and doing it this way

[Ironlife]

back has always been my fav workout bar none.
Go big or go home is my workout motto. I always push myself beyond my limits and go heavy
Took roughly an hour
Feel alright, legs are actually a lil bit sore from tuesday seeing as i have chest+legs tomorrow lol

and if anyone cares,
I drink two 50g protein shakes per day (one as soon as i wake up and one straight after my session) take 2 on off days as well. usually when i wake up and before bed.
Take 4 (1200mg) or 4800mg total) of fish oil per day. Take a multi as well and intrabolic during my sessions.

edit- and oh with the T-bar rows I use an OLY barbell and corner it against the wall. Take a attachment you would use for cable rows shaped like a V and use that as the handle. I like making my own t-bar so to speak and doing it this way

Nice nice, big guy!

Wish me luck for shoulders today mate im carbing up to hit them hard tonight!
Fish oil, i got to get on that stuff

[Ironlife]

Jrahe, do you ever take creatine at all? I did a year back and my lifts went up by 10-20 lbs in 2 sessions!
It was amazing mate.



Im taking this in addition to whey its got a ****LOAD of cals, good to get to 220lbs

[Jrahe42]

Jrahe, do you ever take creatine at all? I did a year back and my lifts went up by 10-20 lbs in 2 sessions!
It was amazing mate.



Im taking this in addition to whey its got a ****LOAD of cals, good to get to 220lbs

yeah i take it occasionally. I go on and off of it from time to time. Right now im off of it. This protein i bought (not using yet) actually has 3g of creatine in it per scoop and glutamine as well. I also picked up 1000 g of it or 200 servings off of wheycheap.com for 14 dollars. It was a steal so i had to. its sitting in my room sealed prob wont start using it till the later half of this year or later. i should take a pic of my supps because i always stock up when i see deals. for example:
I have 18lbs of protein handy
had 3 tubs of intrabolic (down to 1)
4 bottles of fish oil
3 bottles of multis
and that creatine i was just talkin about
and prob more sh-it under my bed hah def not buying anything else till all this stuff is gone

oh and your lifts prob increased on creatine because your body uses creatine for those low rep maxes. All the guys before PL competitions hop themselves up on creatine. Really helps if your going for a PR

and i better see some good strong lifts when i see that shoulder session later! I expect nothing less

[Ironlife]

Nice ill get a photo of my new supps when i get paid next week! You should put a pic up of your stack.

[Ironlife]

SHOULDERS

NOTES: Tonight was a great session and i did quite high reps for shoulders which i wanted to, although for me the Heavy overhead pressing took a bit out of me i must say.
I felt like i could have done 70s but next time we will go for that! I incorporated lying laterals for the first time in a while and these are going to be around for the next 15 weeks or so! I also did skipping for 5 intense mins which was great for a small portion of cardio.

- Good to get the shoulders pumped
- Great MMC with the lying laterals.
- Next session is legs.


DB Overhead Press.............2-3 sets.........[50 x 8] [65 x 7] [65 x 5]

DB Lying Laterals.............. 3-4 sets..........[18 x 10] [15 x 10] [15 x 12]

BB Wide Grip Upright Row.....2-4 sets........[68 x 12] [68 x 10] [68 x 12]

DB Bent Laterals................3-4 sets.........[15 x 10] [15 x 8] [15 x 12]

Skipping - 5 minutes

[Jrahe42]

SHOULDERS

NOTES: Tonight was a great session and i did quite high reps for shoulders which i wanted to, although for me the Heavy overhead pressing took a bit out of me i must say.
I felt like i could have done 70s but next time we will go for that! I incorporated lying laterals for the first time in a while and these are going to be around for the next 15 weeks or so! I also did skipping for 5 intense mins which was great for a small portion of cardio.

- Good to get the shoulders pumped
- Great MMC with the lying laterals.
- Next session is legs.


DB Overhead Press.............2-3 sets.........[50 x 8] [65 x 7] [65 x 5]

DB Lying Laterals.............. 3-4 sets..........[18 x 10] [15 x 10] [15 x 12]

BB Wide Grip Upright Row.....2-4 sets........[68 x 12] [68 x 10] [68 x 12]

DB Bent Laterals................3-4 sets.........[15 x 10] [15 x 8] [15 x 12]

Skipping - 5 minutes

nice session mah man. you can def throw up the 70's for at least 4-5!
I hate traps i feel like some people just have them and some dont. I have narrow clavicles and my traps blow the big one.
whens legs? saturday or sunday? i got them today with chest

[Ironlife]

nice session mah man. you can def throw up the 70's for at least 4-5!
I hate traps i feel like some people just have them and some dont. I have narrow clavicles and my traps blow the big one.
whens legs? saturday or sunday? i got them today with chest

Saturday night if im up for it hopefully!

Heavy ass squats big guy!

Your light chest day for you yeah?

Do you have narrow clavicals>? I wouldnt have thought that at all.

[Jrahe42]

Saturday night if im up for it hopefully!

Heavy ass squats big guy!

Your light chest day for you yeah?

Do you have narrow clavicals>? I wouldnt have thought that at all.

moderate chest and legs ill post my session in a few. and yeah my traps have decent height but they dont get the thick and full look due to narrow clavs. they look pathetic IMO

[-Lucifer]

Strong OH pressing, brah. Did you do it seated?

[Jrahe42]

DB Bench Press: 50x12 70x10 70x10 70x10
Flat DB Flyes: 40x12 40x12 40x12

1 legged leg press: 90x10 140x10 180x10
Prone Leg Curl: 100x12 120x12 140x12
Leg Extensions: 120x12 160x12 200x12

calf raises on leg press: 180lbs (two 45's each side)on leg press. Each calf did 100 reps. sets were something like 12,12,12,12,12,10,10,10,10 till i got to 100 reps for each leg. As little rest as possible.

Comments: Nice moderate chest w/o. Twisted the dumb bells in together at the peak for a lil extra squeeze in the chest. First time ever doing 1 legged leg presses. Took a lil getting use to but i liked them. The iron gave me a beating this week in the gym. looking forward to the weekend off. Friends having a 21st party tomorrow should be good.

[Jrahe42]

Bottom row: 2 5lb tubs of higher power whey protein, 3 2lb tubs of bodyfortress choco whey
2nd row: 2 2lb tubs of bodyfortress choco whey
3rd: 2 bottles fish oil 1 tub intrabolic
4th: 2 bottles daily formula multi
5th: 1 bottle fish oil, 1 bottle daily formula multi, 1000g tub creatine mono
6th: 1 bottle fish oil
7th: 1 bottle fish oil

All sealed except: 1 tub of higher power whey, 1 bottle fish oil, 1 bottle daily formula multi

[Ironlife]

Strong OH pressing, brah. Did you do it seated?

Hey L good to see you man!

Yeah mate seated! Felt good man.
The best was the lying lateral amazing feeling in the shoulders and my post workout meal was suberb.

[Ironlife]

DB Bench Press: 50x12 70x10 70x10 70x10
Flat DB Flyes: 40x12 40x12 40x12

1 legged leg press: 90x10 140x10 180x10
Prone Leg Curl: 100x12 120x12 140x12
Leg Extensions: 120x12 160x12 200x12

calf raises on leg press: 180lbs (two 45's each side)on leg press. Each calf did 100 reps. sets were something like 12,12,12,12,12,10,10,10,10 till i got to 100 reps for each leg. As little rest as possible.

Comments: Nice moderate chest w/o. Twisted the dumb bells in together at the peak for a lil extra squeeze in the chest. First time ever doing 1 legged leg presses. Took a lil getting use to but i liked them. The iron gave me a beating this week in the gym. looking forward to the weekend off. Friends having a 21st party tomorrow should be good.

- Nice moderate session by the looks of it son.
-Good to see your chest routine with some high reps as well, to keep the body on its toes!!
- Nice weight for flys brah, great exercise i believe.
- Your supplements are great you have so damn many, like i said i get payed next week at the start so im buying some more and ill put a pic up!

Have a good night at the 21st Damn there always good with the speeches and tears and piss heads lol.

[Ironlife]

LIGHT FULL BODY INJURY PREVENTION + MOBILITY SESSION

Thero band shoulders......2 sets......20 reps...

One Legged Squats.........2 sets......15 reps....

Incline DB Press..............2 sets......[45 x 15 reps]

Scapula push ups............2 sets.......15 reps....

Bridges..........................2 sets.......10 reps....

Skipping.........................1 min on, 1 min off..x6

[-Lucifer]

Hey, chaps! Nice workouts in here.

Ironlife, how was your weekend? And J, what are you doing right now?

[Ironlife]

Hey, chaps! Nice workouts in here.

Ironlife, how was your weekend? And J, what are you doing right now?

Hey L!

Good weekend thanks mate, went out with the mates last night and had a few drinks, then this morning had a nice session involving recovery work which was good for a slight change. Worked a couple hours this weekend and also won a bet on the footy! A nice 50$ which i will spend on some supps.

Hows your weekend L>?

[Ironlife]

LEGS -Moderate


NOTES: Today i did some work earlier and therefore tonight i decided to do a moderate session for the legs and the good news is i got through it, although the bad news is i had a few annoying pains in my left knee after my lunges and then came in my right knee but only when i bent my knee... not too worried about it but i will rest up and take it easy on the knees!
Squats felt real good and i was pretty happy with my form especially for 8 reps.
- Chest and triceps coming soon.


BB Squats...................3-4 sets..........[135 x 10] [225 x 10] [270 x 8]

Leg Extensions............2-3 sets..........[120 x 12] [110 x 10] [110 x 8]

BB Front Squats...........1-2 sets..........[135 x 10] [135 x 10]

Lying Leg Curl..............1-2 sets..........[55 x 15] [55 x 12]

DB Lunges...................2-3 sets..........[35 x 10] [35 x 10]

[Slow-N-Steady]

Some good workouts going. Interesting double journal.

[Jrahe42]

- Your supplements are great you have so damn many, like i said i get payed next week at the start so im buying some more and ill put a pic up!

Have a good night at the 21st Damn there always good with the speeches and tears and piss heads lol.

hah yeah im not buying anymore till all of them are gone! and the 21st was wild. started drinking at 1 p.m. and ended at 330 a.m.

Hey, chaps! Nice workouts in here.

Ironlife, how was your weekend? And J, what are you doing right now?

when you wrote this?....prob still drinking lol which i never do due to weight lifting im generally very strict ill drink only once every 1-2 months. my bros b days are the exceptions tho. My heads bumping aha so hopefully ill be okay for my mon night chest session i hope.

LEGS -Moderate


NOTES: Today i did some work earlier and therefore tonight i decided to do a moderate session for the legs and the good news is i got through it, although the bad news is i had a few annoying pains in my left knee after my lunges and then came in my right knee but only when i bent my knee... not too worried about it but i will rest up and take it easy on the knees!
Squats felt real good and i was pretty happy with my form especially for 8 reps.
- Chest and triceps coming soon.


BB Squats...................3-4 sets..........[135 x 10] [225 x 10] [270 x 8]

Leg Extensions............2-3 sets..........[120 x 12] [110 x 10] [110 x 8]

BB Front Squats...........1-2 sets..........[135 x 10] [135 x 10]

Lying Leg Curl..............1-2 sets..........[55 x 15] [55 x 12]

DB Lunges...................2-3 sets..........[35 x 10] [35 x 10]

stealing my back + front squats in the same session technique? quads are gonna be killin tomorrow bro.
Liking the heavy weight. all your weights are prob centered around KG's right? you just know how many lbs it is and post that?
ice the knee if you have the time...cant hurt

[-Lucifer]

when you wrote this?....prob still drinking lol which i never do due to weight lifting im generally very strict ill drink only once every 1-2 months. my bros b days are the exceptions tho. My heads bumping aha so hopefully ill be okay for my mon night chest session i hope.

Sunday afternoon.

lol, all my buddies drank like crazy this weekend. I still have my self-control, though. Not a drop of alcohol did I ingest!

[b]BB Squats...................3-4 sets..........[135 x 10] [225 x 10] [270 x 8]

Strong squats, man. I'm impressed.

[Ironlife]

stealing my back + front squats in the same session technique? quads are gonna be killin tomorrow bro.
Liking the heavy weight. all your weights are prob centered around KG's right? you just know how many lbs it is and post that?
ice the knee if you have the time...cant hurt

Yeah i should ice it and probably will later today, feels alright today so nothing major obviously occured, and yeah i could have done more on the front squats but i didnt want to hurt my knee.
We do use KG over here jrahe your right but i am kinda alright with numbers so i can quite easily convert the kg to lbs in my head in short time. I prefer to use lbs also sounds better due to the larger numbers.

Sunday afternoon.

lol, all my buddies drank like crazy this weekend. I still have my self-control, though. Not a drop of alcohol did I ingest!



Strong squats, man. I'm impressed.

That must have been hard L not to have any drinks at all, i find it sooo hard to resist when my mates are drinking heaps and im not supposed to but lol you did well.
Thanks for the comments on the squats mate!

[Ironlife]

[-Lucifer]

My supps (whey protein and fish oil).

[Ironlife]

My supps (whey protein and fish oil).

Nice L!

Mate when do you weigh yourself? morning or night?

[-Lucifer]

Mate when do you weigh yourself? morning or night?

I don't have a scale at home, so I weigh myself at the gym (3 PM), without shoes. I probably weigh 1-2 lbs more than I actually do because I'm at gym, around 45-60 minutes after my pre-workout meal.

[Ironlife]

I don't have a scale at home, so I weigh myself at the gym (3 PM), without shoes. I probably weigh 1-2 lbs more than I actually do because I'm at gym, around 45-60 minutes after my pre-workout meal.

What are your thoughts on what my knee pain could be from? you have had some experience in this sort of thing?

[-Lucifer]

What are your thoughts on what my knee pain could be from? you have had some experience in this sort of thing?

Never had any pain with lunges, so I can't help you out. Sorry, brah.

In fact, lunges hurt my knee a lot less than squats do. Like J said, just keep icing it. Nothing more I can think of.

[matt297]

A couple's thread eh? I like the cut of your jib j/k

Ironlife - congrats on the 410! I read an article on t-nation yesterday that said "everyone should get their deadlift to 400lbs within two years of lifting". I was like wtf? but its given me the added belief now ill get their before next february.

Jrahe - I think you could use some more fish oil. I dont think you have enough there

Nice journal and good liftin up in this mofo, sub'd.

Oh and IL....

...are you sure that's sour cream? >

[Ironlife]

Hey there mat, thanks for the support mate!

400 within 2 years of training! Yeah i read that somewhere as well, lol i have been going very slowly.

I think for some people who are naturally strong like natural thick mesomorphs might be able to do that, but for naturally thin people it might take longer just seems that way for me.
I tell you what though 400+ feels so damn heavy but lets hope it goes up in the next few weeks.

Also that potatoes and sour cream meal does look a bit of a worry now that you mention it!