They wil rise highest who strive for the highest place, Arete,MikeH journey to swole.

[.Arete.]

Haha this ^ All you have to do is pick the bar up; and you can put all of your energy into it. My pull is ~120lbs over my squat.

Seems like its a lift you enjoy as well then maybe

120, pah, try 150-170 lol.

cheers bro, shame ARETE has done 100-5 before!

Why you mad though

Strong session!

I also have chest this evening, its my heavy session so itl be Max effort.

[DanielBeauchamp]

Seems like its a lift you enjoy as well then maybe

120, pah, try 150-170 lol.

Yep. I'm at my best with pulling movements.

[.Arete.]

Yep. I'm at my best with pulling movements.

That i like

posting session now!

[.Arete.]

chest/Tri's

Flat Bench Press
7 x 135
7 x 135
7 x 154
5 x 176
2 x 200
2 x 220
2 x 225.5
- PB, the point 5 counts lol.

Incline DB Press
6 x 100
6 x 100
7 x 100
-Hellyeahmotherfcuker.jpg.

Incline Flyes
12 x 50
12 x 50

Dips
13 x +45
10 x +45

Pull Downs
3 x 10
-Forgot weight.

Notes Was full of PR's,benching felt great, all reps were paused as i would in a meet, not sure why but im getting far stronger at the moment, should get all PR's at my meet

[baco_bacon]

Baco wants to see 225 for 2.75 next time!

[mikeh91]

T- Bar Rows- 3platesx12
3platesx12
4platesx12
5 platesx10 (Arete hit 15)

Low Rows (machine- its a weird ass thing!) 176x15
264x12
308x10
264x10

seated cable pull (again another weird machine) 176x12
176x12
176x10

Incline bench rows- (66 each arm) 66x12
66x15
66x20 haha just!

Arete finished with some bicep work: seated DB curls, few preachers, and concentrations- cant remember the weight though!
I finished with a few sets of Chins- was pretty fatigued so really struggled!
Really good workout, both of us really werent feeling it at the start but turned out a good sesh. Always good for me when i train with ARETE as my gym is pretty low on serious lifters! ARETE took a few pics after we were done (no homo) should be up tomorow!

[.Arete.]

Legs

Squats
5 x 135
5 x 135
5 x 135
2 x 264
2 x 315
2 x 330
2 x 352
-PR

Leg press
10 x 375
10 x 500

Notes Was good, happy with my doubles, the 352 was hard, 1st one was pretty s*it, but i sank the second, pretty much my previous PR doubled, chest tomorrow

[mikeh91]

Triceps-

Dips: bwx20
bwx20
bwx30

Tricep push down: 110x12
110x12
110x10
121x10

Overhead Tricep extension- 80x8 (x4) never normally do these but some clown was doing 12 (i counted lol) sets of preacher curls with the E-Z bar!!! so had to waste a lil time!

Skull crushers (E-Z bar) 66x10
88x10
88x8
99x8
Finished with a few drop sets of tricep push down (rope), cant remember the weight- but i was pretty fatigued/pumped


Biceps- BB curls- 88x8
110x8
132x8
132x8
Incline bench Dumbell curls- 40 (each arm)x8
35x8
30x8
30x8

Standing dumbell concentration curls- 48x8 (each arm)
44x8
40x8
Again finished with a few drop sets on the cables, really good sesion in all- been on keto all week so the first 20 mins i felt like **** but soon got into it, no PR`s but seems im not loosing any strength on my cut.

[.Arete.]

chest/Tri's

CGBP
12 X 135
12 X 135
12 X 145
12 X 165
12 X 176

Incline DB Press
11 X 80
11 X 80
11 X 80

Incline Cable Flyes
10 x 5
10 x 6
10 x 6

Skull Crushers
10 x 90-pb
20 x 66
25 x 66

Pull Downs
3 x 10
-Forgot weight.

Notes Little slow throughout tbbh, pump wasnt great but it was decent, Back tomorrow, looking forward to biceps more tbh,

[mikeh91]

Deadlifts 220-8
310-5
310-5
264-8
264-6

Front facing bench Flys (rear delts) 35-15 (x4)

Behind neck shoulder press (smith machine) 132-8 (x6)

Went for quite a high volume workout, just fancied a change- all felt pretty good, although im starting to feel pretty run down doing keto, considering dropping it.

[NeoginCF]

Nice W/O on both of you

@arete: what gonna be the weights you'll shoot for on the meet?

[.Arete.]

Nice W/O on both of you

@arete: what gonna be the weights you'll shoot for on the meet?

380-400 squat
235-242 bench
550+ pull.

Total will hopefully be 1192, getting close to 1200 now.

Nice Deadlifting Mike.

Btw my internet is still down, its so frustrating so im using dads/ girl friends PC when ever i can.

Also just done my Door mans license, come at me.

[mikeh91]

Incline DB press- 88x8
88x8
88x6

Flat DB press- 88x8
88x6
88x5
66x12

Incline Smith press- 66x15 (3 sets) really short close reps, trying to get that squeeze!

Seated cable flys- 44 (each arm)x12
44x10
44x10
35x10

Front delts-

DB shoulder press 70x10
70x8
70x8

Barbell front raises 55x10 (3 sets)

Front/Side cable raises 26x12 (4 sets)

Always enjoy chest day, dont know what you guys think of putting in a bit of front delts but it works really well for me.. Ive come off Keto now- i just couldnt hack it, just felt really depleted and weak! sticking to around 2300 cals now 200g protein, slowly cutting down.

[.Arete.]

Back/Bi's

BB Rows
12 x 135
8 x 220
10 x 310
24 x 220-Ouch.

T Bars
8 x 2 plates
8 x 3 ""
8 x 4 ""
8 x 5 ""
15 x 6 ""
-Ya Rly.

Pull Ups
x 10
x 10
x 10

Hammer Low Cable Rows
10 x 9
10 x 10
20 x 7
-Ouch.

Variations of curls
8 sets overall.

Notes Yay my internet is finally working after like 2 weeks, missed posting few sessions, but i did bench 236.5lbs paused yesterday so im pleased with progress, Legs tomorrow.

[mikeh91]

should say was a joint workout with ARETE yesterday, instead of doing my bi`s at the end I did a bit of abs

[.Arete.]

[.Arete.]

Legs/Shoulders

Squats
5 x 135
5 x 225
2 x 265
2 x 315
1 x 330
1 x 352
1 x 363
10 x 225
-PR

Bench Squats
5 x 400

Smith Machine Press
8 x 135
8 x 135
12 x 90
-1 min rest.

Sitting Rear Delt Flyes
15 x 40
15 x 40
15 x 40

Single Arm Cable Flyes
12 x 3 x 4

Notes Really happy with the squat of 363, only a few weeks out now from the meet but i seem to be on track for the total i want if all goes well on the day.

[mikeh91]

Dips (bench) 3 platesx12
3 platesx12
3 plates x12
3.5 platesx10

Skullcrushers- 66x10
88x8
94x7
94x6

Rope push downs- Dont know the weight, drop set on all 4 sets starting real heavy ended up a lot lighter lol.

Biceps- incline bench curls- 35x8 (each arm)
40x8
40x8
40x8

E-Z bar concentration curls - 72x8 (3)


Cable curls- 66x10 (dropset) x3

For once i wasnt so excited to do bi`s and tri`s but once i finished my first set i soon got into turned into a real good workout!

[kaoslegend]

lookin swole dudes

[.Arete.]

lookin swole dudes

We should make a club. lol

[.Arete.]

Back/Bi's

Dead Lift
5 x 135
5 x 225
2 x 315
1 x 400
1 x 480
2 x 506


Pull Ups
3 x 12

Biceps=Lots and lots of curls
10 sets

Notes Who's mirin the dead then , on a serious note it was pretty easy, should have 550 in the bag

[Bigchrome]

This log is going great so far! Love how you have everything planned out and are hitting it. Also you look way leaner than back a few months

[mikeh91]

So did deadlifts today, annoyingly on the same day as ARETE so they look weak as f**k! cant be bothered to write it all out as its late ha..
pretty much did 330x5 for 3 sets which im pretty pleased with, finished with rear delts (reverse flys and behind he neck shoulder press-smith machine) all felt pretty good, slowly dropping BF but my strength remaining the same which im pleased with.

[.Arete.]

This log is going great so far! Love how you have everything planned out and are hitting it. Also you look way leaner than back a few months

I have leaned up from 188 to 182, only 6lbs but across 2 months its been a nice recomp with an increase of 90lbs on my total lol

So did deadlifts today, annoyingly on the same day as ARETE so they look weak as f**k! cant be bothered to write it all out as its late ha..
pretty much did 330x5 for 3 sets which im pretty pleased with, finished with rear delts (reverse flys and behind he neck shoulder press-smith machine) all felt pretty good, slowly dropping BF but my strength remaining the same which im pleased with.

Thats an awesome dead lift man, 90% on teens here couldnt even move that.

Pub tomorrow

[BigBoss2]

mirin that dead like always.

was unaware you were gonna use.

its kb

PM Me

[.Arete.]

mirin that dead like always.

was unaware you were gonna use.

its kb

PM Me

Strong hiding man, already sent

[Bigchrome]

Yeah... forgot to ask you to pm me too brah

[.Arete.]

Yeah... forgot to ask you to pm me too brah

Are you talking to me or our ******* hiding friend? lol

[Bigchrome]

Are you talking to me or our ******* hiding friend? lol

You bro! In wanna see the details of the supps you'll be taking lol.

[.Arete.]

You bro! In wanna see the details of the supps you'll be taking lol.

Just checking lol

-Pic for future reference, here seems a good place to keep it.