Xuaxace getting fat/strong on summer log.

[jbball92]

Rolled that **** from my chest to my hips, then I was able to sit up right so I could stand up and put the barbell back in the rack. I'm pretty familiar with how to do this, it is just akward when everyone kinda starts freaking out trying to help. Definitely easy with submaximal, 1 rep maxes... I rather get spotted





Thanks man, hoping to get the 8 rep sets to 90kg, then try to 1 rep max hopefully at 100kg+. Incline feels so much better than flat, kinda weird.

lol i know right, I do it all the time and ppl think im dying or sumthn

[Xuaxace]

I'm getting my wisdom teeth out tomorrow (all four of them), so today was my last chance to get a workout for probably a week. 3 hour session, got as much done as I could.

millitary in kg

60 kg x 3 (132lb)
70 kg x 2
75kg x 1 (165lb)
80kg x 0, whatever.
70kg x 3
70kg x 4 (154lb)
60kg x 7
65kg x 5 (143lb)

Start press bottom range of overhead press with overload.


did this twice
75kg x 3 to forehead (probably about a foot travel)
85kg x 3 to nose level
90kg x 3 to chin

75kg x 3 to forehead (probably about a foot travel)
85kg x 3 to nose level
90kg x 3 to chin

-- overhead 60kg 3, to see how my start felt after those start presses, felt pretty good.

Pullups, pause at the bottom- explosive to the top

5kg x 5 (11lb)
5kg x 5 Combined weight 223lb
bw x 8

box squats I didn't squat much last week due my groin feeling weird, didn't want to push myself to much today, althought everything felt fine. Should be good by next week. in KG

100kg x 3 220lb
120kg x 3 264lb
140kg x 3 309lb
140kg x 3
145kg x 2 320lb
140kg x 5
120kg x 5 (I had to rush the set because a lady wanted to use the rack. she did 110lb for reps with full rom, nice.


Romanian deadlifts w

30kg x 8 (66lb)
40kg x 8 (88lb)
45kg x 6 (grip) (99lb)
35kg x 10 + 5 (77lb)


lateral raisers seated with a brief hold on top

12.5kg x 8 (27.5lb)
12.5kg x 8
12.5kg x 8
12.5kg x 8

Face pulls All very very slow and strict with a brief pause

22.5kg x 8
27.5kg x 8
32.5kg x 8 (71lb)
27.5kg x 8
22.5kg x 8

OVerhead tricep extention with 1 db/ 2 hands

30kg x 8 (66lb)
40kg x 6 (88lb)
35kg x 11 (77lb)

Hammer curls

25kg x 8
27kg x 8 (61lb), form a bit lose, but still very decent
25kg x 8
20kg x 8
20kg x 10

15kg x 5 preacher hammer curls, extremly slow.
15kg x 5 preacher hammer curls, extremly slow.

leg curls (hammies) 1 min rest btween sets

67x 10
61x 10
54x 10
47x 10
41x 15

Abductor machine

154lb (max weight) x 3, 30 second holds at top of motion. My mum called to pick me up so I couldn't do more. That is about it

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On another note, I'm not going to BB.com for probably a week or more, I'm wasting too much time and I have some important **** to get done like applying to universities and other stuff. So I will probably jut come to the log section for the next week, but nothing more. Should be interesting.

[Xuaxace]

Which part of Perth? I'm in Joondalup, everyone else on bb.com seems to be south of the river.

Kardinya, next to murdoch uni.. Definitely more southies around here.

lol i know right, I do it all the time and ppl think im dying or sumthn

in all fairness, most gym goers freak the **** out when they fail. I usually keep my eyes open for people that look like are going to put more weight on the bench than they can handle. I saved a dude today, failed with 110lb, poor guy.

[Little_Moth]

Mirin 70kg x 4 Military man, strong as ****.

[jbball92]

holy volume!


but bro, dont you know that youll go catabolic if your in the gym more then an hour?

[Xuaxace]

Mirin 70kg x 4 Military man, strong as ****.

Thanks man, I might change my technique to a more olympic press type, hopefully that gives me the edge to brake through my platou

holy volume!


but bro, dont you know that youll go catabolic if your in the gym more then an hour?

haha, word, I lost 10lb today (not srs). I'm going to eat 6000 cals today so that will do. (getting the winsdom teeth tomorrow so I don't know how much I'm going to be able to eat.

[ForGreece]

In. Strong lifts dayum

[Teenwolf2]

Awesome strength man, I never see any other Australians on here except for grok

You've got a strong chest and legs it seems, what are you aiming for by the end of summer?

[Xuaxace]

Surgery on wednesday went pretty well, I stopped bleeding within a day, and Had zero pain, didn't even need to take pain killers. Could eat solids after a day. Didn't lose much weight. Still I didn't want to take any chances to I laid of the gym for 5 days and todays session was very sedated, no grin reps (didn't want blood pressure in my head). so I was probably at 80%ish, Very high rep session, nothing heavy.


Bench press, good pump.

80kg x 15 (176lb)
80kg x 16
80kg x 10 (kinda lost my focus)
80kg x 12

Incline bench

80kg x 5
70kg x 10
70kg x 9
70kg x 10

Pull ups

bwx10 wide as fuark
bwx8
bwx8

Pulldowns super wide grip bar worked on contraction/slowness rather than weight

80kg x 5 (176lb)
70kg x 5 (154lb)
70kg x 5
70kg x 6
60kg x 10 (132lb)

Pulley seated row

40kg x 8
60kg x 6 (man this was a lot harder than I thought, bi were dead)

Row machine not the hammer strength

54kg x 8 x 8 x 10 (wide - hammer - yates ) variations

pec deck Lol, I haven't used this machine for years...

35kg x8
55kg x 8
45kg x 15 (Reps were nice and slow, good contraction)


--------

So that was it, not to bad for the first session back, weird to do high reps, and not being able to do bent over rows, but I'm happy. Maybe tomorrow I will go 90% ish, and 100% on wedneday.

[Xuaxace]

In. Strong lifts dayum

Cheers man!

Awesome strength man, I never see any other Australians on here except for grok

You've got a strong chest and legs it seems, what are you aiming for by the end of summer?

Not many eh! I will check your log! I don't know, my legs strength is average IMO, I have a history of lower back problems which always puts a barrier with how much I can squat. Chest is very average IMO, not good enough untill I get a 3P bench considering my bw (about 2.5P as for now). I think my shoulder is probably my best muscle group so far (compared to other lifters around here)


Edit: just checked your log, congrats on the baby mate!

[Xuaxace]

Overall bad bad bad session, my delts were absolutely hammered by yesterday, massive doms (due taking almost a week off), and my squats also have suffered due not much squating in the last 2 weeks. Hope this is the turn around.


Overhead press didn't really do any working sets per se, I was working on introducing the olympic press technique, pretty hard.

60kg x 1
70kg x 1
75kg x 1
70kg x 1
60kg x 3

Overall the technique felt good, my back has to get used to more arching, nothing crazy though

1 hand db press standing

25kg x 5
30kg x 3
35kg x 1 (tiny leg drive)
30kg x 5

Box squats

140kg x 3
140kg x 3
145kg x 2
140kg x 3
140kg x 3
120kg x 8

normal squats
(warm ups were normal squats, + a set at the end

100kg x 2
120kg x 1
120kg x 8

Lunges Shrugged at the top

30kg db x 6
30kg db x 6 (each leg = half a rep)

Lateral raisers

15kg x 12
15kg x 12
15kg x 12

Face pulls

22.5kg x 8
30kg x 8
25 kg x 8
20kg x 8

Pretty much a drop set, no rest.


-----

Overall, such a bad workout, felt so lathargic, hope tomorrow is better.

[Homanator]

Overall bad bad bad session, my delts were absolutely hammered by yesterday, massive doms (due taking almost a week off), and my squats also have suffered due not much squating in the last 2 weeks. Hope this is the turn around.


Overhead press didn't really do any working sets per se, I was working on introducing the olympic press technique, pretty hard.

60kg x 1
70kg x 1
75kg x 1
70kg x 1
60kg x 3

Overall the technique felt good, my back has to get used to more arching, nothing crazy though

1 hand db press standing

25kg x 5
30kg x 3
35kg x 1 (tiny leg drive)
30kg x 5

Box squats

140kg x 3
140kg x 3
145kg x 2
140kg x 3
140kg x 3
120kg x 8

normal squats
(warm ups were normal squats, + a set at the end

100kg x 2
120kg x 1
120kg x 8

Lunges Shrugged at the top

30kg db x 6
30kg db x 6 (each leg = half a rep)

Lateral raisers

15kg x 12
15kg x 12
15kg x 12

Face pulls

22.5kg x 8
30kg x 8
25 kg x 8
20kg x 8

Pretty much a drop set, no rest.


-----

Overall, such a bad workout, felt so lathargic, hope tomorrow is better.

Know that feel bro, had a horrible work out yesterday, felt like I was gonna throw up, and I virtually slept between sets

[Xuaxace]

Know that feel bro, had a horrible work out yesterday, felt like I was gonna throw up, and I virtually slept between sets

Sucks, I lose my momentum when I take a long break. Although I'm happy I took a break for almost a week (as it is nice to let the body rest), it takes me a while to get back onto it. a 1,5h workout felt 3 hours long urgh!

[Little_Moth]

80kg x 16 Bench... WTF? I feel so weak haha! :P Good job man.

[Xuaxace]

80kg x 16 Bench... WTF? I feel so weak haha! :P Good job man.

Think I could have gone for 20 with a clear head, not that impressive to be honest. my bench max was 115kg last time I maxed, so we are definitely very close

[Little_Moth]

Think I could have gone for 20 with a clear head, not that impressive to be honest. my bench max was 115kg last time I maxed, so we are definitely very close

I think that's fukking beast to be hounest. I think I could get around 105kg on a really good day without a Belt haha. 115kg is still far away for me.

[Homanator]

Sucks, I lose my momentum when I take a long break. Although I'm happy I took a break for almost a week (as it is nice to let the body rest), it takes me a while to get back onto it. a 1,5h workout felt 3 hours long urgh!

Plus being on holiday,

Brb 7 hours of sleep
Brb beer
Brb Christmas bulk diet
Brb beer
Brb lol I ain't even gonna bothering stretching on off days
Brb beer



Brb beer

[jbball92]

how did the wisdom tooth surgery go?

[Xuaxace]

Interesting day, didn't get as much volume as i wanted but still happy with the work done.


----

Speed bench Speed was a bit off IMO, I had mad doms, the type that it feels like someone is stabling your chest, Will be quicker next week for sure, but 5 seconds is still acceptable

90kg x 3 (200lb)
90kg x 3
90kg x 3
90kg x 3
90kg x 3 5 secs per set

Pullups wide grip

10xbw
5xbw This ones were done with a 3 sec positive and 3 sec negative, mad stretch and mind connection should do more.
5xbw
10xbw


Bent over rows I haven't rowed for 2 weeks I think? So I was a bit off

100x3
115x3
130x4 Fairly loose (286lb)
120x8 Good (264lb)
100x13 Strict, PR in repage (220lb)
100x8 15 sec rest and banged this, bit loose, but mad pump
100x10
100x7

Ok, so I used Straps for the first time ever, While my grip is fairly good, I felt that my rows need to be properly overloaded, if one exercise has a good cost benefit with straps this one is it.


Incline bench press

70kg x 8 (154lb)
70kg x 8
70kg x 8
70kg x 7
70kg x 7

Was after some volume, I was suppersetting with rack pulls so I was a bit fatigued to go for 80kg's

Rack pulls, below knee Wanted to get some pulls, bit too early for deadlifting, around 10 mins while suppersetting with incline

80kg x 5
100kg x 5
120kg x 3
140kg x 3 (309lb)
140kg x5
120kg x 8

Very low numbers, but I just wanted to get some pulling done. nice and quick.

Tricep extension with flared elbows

10kg x 8
12.5kg 8
15kg 8

Hammer curl suppersetted with tricep

20kg x 7
15kg x 10 just wanted to get some branchialis action


----

Overall, not much volume, but the strapped bent over were great, I felt it big time, so that made my workout feel pretty good.


Motivation 315!

[Xuaxace]

I think that's fukking beast to be hounest. I think I could get around 105kg on a really good day without a Belt haha. 115kg is still far away for me.

It is a bit funny a belt helps you, for 99% of the people it doesn't so no one will think anything else of your lift because of it.

Plus being on holiday,

Brb 7 hours of sleep
Brb beer
Brb Christmas bulk diet
Brb beer
Brb lol I ain't even gonna bothering stretching on off days
Brb beer



Brb beer

Haha, yeah I have been on holidays for 6 weeks, not working (my last ever proper vacations so I'm taking time off), feels good to not miss any meals like I did during university, 10 hour sleeps. I don't drink so that won't hinder my results!

how did the wisdom tooth surgery go?

Much much better than I thought, I had the best doctor in town (my aunt is his right hand woman, so they squeezed me in, usually quite a few months of wait. I was eating solids by the next day, zero bleeding after the first day, zero pain (didn't even buy the pain med), and all of mine were impacted. It is all healed now and pretty much good to do anything. Considering how many horror stories I have heard I had it extremely easy.

[rasse226]

Omg at your rows! I feel very weak now....

[Xuaxace]

Omg at your rows! I feel very weak now....

nah don't. You do pendlay/ or kaos which is so much harder than bb type bent overs. I was going to add some pendlays today but run out of time.

[rasse226]

nah don't. You do pendlay/ or kaos which is so much harder than bb type bent overs. I was going to add some pendlays today but run out of time.

Yea but still, mirin hard! GDJM

[Little_Moth]

Strong fukking Rows man! Also, Benching with a Belt feels amazing for me haha, I love it.

[Xuaxace]

Yea but still, mirin hard! GDJM

Strong fukking Rows man! Also, Benching with a Belt feels amazing for me haha, I love it.

Thanks guys, I really need to build up my back, not doing deadlifts puts a hindrance on getting any thickness, so I have to make up for it with other lifts.

[Little_Moth]

Thanks guys, I really need to build up my back, not doing deadlifts puts a hindrance on getting any thickness, so I have to make up for it with other lifts.

If you want thickness you could try a routine similar to this one:

Bent Over Rows
3 x 8-10

T-Bar Rows
3 x 8-10

One-Arm DB Rows
3 x 10-12

Wide-Grip Pulldowns
3 x 10-12

[Xuaxace]

Warmup 5mins on elliptical

Squat Rough as fuark, Haven't done entirely high rep work for 3 weeks, and that was 9x4 130kg, I though yesterday I would do 9x6 125kg, urgh. It was a big mental challenge as well as physical, my back and forearms/biceps were so hamared after yesterday (worst doms in years), all added up to very hard sets. I had to resort to by psyching up for my last 3 sets. I got the sets done, so I'm happy, the bad part is that It took me 1 hour (warmup included) so I didn't have much time at all for any accessory work. I will feel this pretty bad tomorrow.

100x2
120x1
125x9 (286lb)
125x9
125x9
125x9
125x9 ( last few reps my knees were caving in, although I was contracting my glutes maybe I have a bit of weakness going on)
125x9 (Last few reps my knees were caving in


romanian

60x5
80x5 (176lb)
80x5

Oh lol, I couldn't grab the bar at all, forearms were too far gone after the squats. Only had 10 mins for this and the lying curls, so I didn't bother, just got a few sets to get a bit of a stretch and be done with it

Laying leg curls

55.5kgx10 (122lb)
55.5kgx10
41.5kgx10
34.5kgx10

bit of a pump


---

Overall, happy I did my squats, sad I got so little volume in my accesory work and I wanted to do some trap work .

[Xuaxace]

If you want thickness you could try a routine similar to this one:

Bent Over Rows
3 x 8-10

T-Bar Rows
3 x 8-10

One-Arm DB Rows
3 x 10-12

Wide-Grip Pulldowns
3 x 10-12

I work my back twice a week, so I rotate exercises here and there. T bar's I definitely need to add for more mid back work which is often left out, wide grip pulldowns, I already added last week. 1 arm rows I have big mix feelings about this exercise, It doesn't do much for me anymore. I have thought about an interesting alternative (1 arm T bar rows) with this I will be able to go far beyond the 50kg db on my gym as well as being a great core exercise. Food for thought, thanks for that.

[Little_Moth]

That's a lot of fukking sets and reps of squats man, awesome.

[Xuaxace]

Sorry it says reps everywhere, I copied my work of fitocrazy, instead of writting everything (includes my warm ups, which is sometghing I never usually post, just can be bothered deleting.


4 hours of sleep


Barbell Bench Press: IT has been a few weeks since I have pressed about 90kg, so the session was bound to be interesting
20 kg x 10 reps
40 kg x 5 reps
60 kg x 3 reps
80 kg x 2 reps
95 kg x 1 reps
105 kg x 4 reps (231lb), not great, not bad.
105 kg x 3 reps
110 kg x 1.5 reps (242lb) (1 rep clean, second Needed finger, prob 108kg, my shoulder was off,
110 kg x 1.5 reps Same deal
100 kg x 4reps (220lb)
100 kg x 5 reps


Board presses to 1.5 board. I used to padded thing people use to cushion their back on the leg press, the back part is wood, so I made the bar hit there, it is hard foam so it doesn't really deform. Problem is that when I'm doing it my brother is holding it, and I have no one to spot, so I'm very cautious with how much weight I'm moving, didn't go beyond what I can do on a good day without a board.

100 kg x 2 reps
100 kg x 3 reps
100 kg x 5 reps (felt very confortable)
100 kg x 3 reps (My brother had the board angled so I racked it.


Wide-Grip Pull-Up:
10 reps
10 reps
10 reps


Incline Dumbbell Bench Press:
35 kg x 3 reps
40 kg x 4 reps (88lb)
37.5 kg x 5 reps (83lb)
35 kg x 5 reps (77lb)

I was smashed after so much bench presses (suppersetted with bent overs), wanted to do barbell but some dude was using it.


Bent Over Barbell Row:
20 kg x 10 reps
40 kg x 5 reps
60 kg x 3 reps
80 kg x 3 reps
100 kg x 3 reps
120 kg x 3 reps
100 kg x 10 reps
100 kg x 10 reps
10 kg x 14 reps
100 kg x 7 reps (220lb)

Wanted to go heavy, but my back feels bad, I think my glute is pulling my erector, even the warm up felt bad, need to stretch, will go heavier next time.


T-Bar Row:
40 kg x 8 reps
60 kg x 8 reps
70 kg x 10 reps (154lb)

Done back to back, no break, Great pump, no time.


Face Pull:


20 kg x 10 reps
25 kg x 8 reps (55)

Run out of timne