▀▄▀▄▀▄ ℓηcв's ℓσg ▄▀▄▀▄▀

[LNCB96]

Welcome back.I didn't even realize you were banned, why did you get banned?

Thanks man. Got banned for one month for ''offensive comments''. lulz

[LNCB96]

Pull Ups
BW 1x7

BB Rows
Bar 1x8
60kg 1x5
75kg 2x5

Cable Row
40kg 1x12
45kg 1x8
40kg 1x10

Lat Pull Down
50kg 1x8
55kg 1x8
60kg 1x8

Rear Delt Flyes
7.5kg 3x12

Front raises
10kg 2x10

Side Raises
7.5kg 2x10

DB Shoulder Press
17.5kg 1x8
25kg 2x8

Some shrugs

[LNCB96]

Bench
Bar 1x8
60kg 1x5
70kg 1x3
80kg 1x5
70kg 1x5 Juts gonna start at 70kg 3x5. Not getting anywhere doing 80kg

Dips
BW 1x8
+20kg 1x6

Cable Flyes
Higher Cable
6.25kg 1x12
7.5kg 2x10
Lower Cable
5.5kg 2x10

Hammer Curls
15kg 1x8
12.5kg 1x8

BB Curls
25kg 1x12
27.5kg 1x10
25kg 1x12

Lying French Press (Excluding ez bar weight)
20kg 1x10
22.5kg 1x8

Rope Push Down
15kg 1x8
20kg 2x12
22.5kg 1x8

Cable Bicep Thingy
7.5kg 2x12
10kg 1x10

3 sec Paused CGBP
Bar 1x5
50kg 3x5

Wrist Curls
30kg 2x12


Hoping to hit 140kg 1x5 on squats tomorrow

[LNCB96]

Squat
Bar 1x8
60kg 1x5
100kg 1x3
120kg 1x3
140kg 1x3 Fuk. Knew this wasnt going to be the best squatting session. May record my squats next time so I can look at my form.
65kg 1x10 Paused. Probably should of done more weight

Romanian Deadlifts
Bar 1x8
60kg 1x10
80kg 1x10
85kg 1x8

Leg Extensions
75kg 1x12
80kg 1x12
90kg 1x10
45kg 1x10 Real slow

Leg Press
110kg 1x20
130kg 1x20

Calf Raises
52kg 8 like \ / 8 like | | 8 like / \

Gonna do some deadlifts tomorrow. Not sure if I should do 1x5 (or 2x5 or whatever) or just work with triples or what. Any ideas?

Have exams next week aswell, ughhhh. effort

[LNCB96]

Deadlift
60kg 1x6
100kg 1x5
120kg 1x5
140kg 1x4 Not much weight but felt good. Grip gave out for 5th

BB Rows
Bar 1x8
60kg 1x5
75kg 2x5

T-Bar Rows
35kg 1x8
50kg 1x8
65kg 1x8
75kg 1x8

Lat Pull Down
50kg 1x8
60kg 2x8
55kg 1x8

Shoulder Press
22.5kg 1x8
27.5kg 2x8

Rear Delt Flyes
7.5kg 3x12

Side Raises
7.5kg 1x8
10kg 1x8

Some shrugs

[LNCB96]

Incline Dumbell Flyes
12.5kg 1x12
15kg 1x12
15kg 1x10

Bench
Bar 1x8
60kg 1x5
70kg 3x5 Easy peasy lemon squeezy

Incline Bench
Bar 1x8
40kg 1x8
50kg 3x8

Paused CGBP
Bar 1x8
50kg 1x5
60kg 2x5

Rope Pushdowns
17.5kg 1x12
22.5kg 1x8
20kg 1x10

Lying French Press
20kg 2x8

BB Curl
30kg 1x12 1x8

Bicep Cable Thingy
10.25kg 2x12
12.5kg 1x8

[LNCB96]

Some pics from Sunday.

[LNCB96]

Squat
Bar 1x8
60kg 1x5
100kg 1x3
120kg 1x3
140kg 1x5 PR w00t
60kg 1x20

Leg Extensions
75kg 1x12
80kg 1x10
80kg 1x8

Leg Press
110kg 1x20
120kg 1x20

Calf Raises
52kg 8 like \ / 8 like | | 8 like / \
106kg 5 like \ / 5 like | | 5 like / \

[LNCB96]

Pull Ups
BW 1x7

Deadlifts
60kg 1x8
100kg 1x3
125kg 1x3
145kg 2x3
150kg 1x1
155kg 1x1 Feeling better. Hopefully I get 165kg back. But I'm away for 3 weeks, so dunno what will happen lifting wise

Lat Pull Dows
50kg 1x8
60kg 1x8
65kg 1x7
60kg 1x8

BB Rows
60kg 1x8
65kg 2x8

T-Bar Rows
50kg 1x8
65kg 1x12
75kg 1x12 1x10

DB Shoulder Press
20kg 1x12
25kg 2x12

Rear Delt Raises
7.5kg 2x8
10kg 1x8

Side Lateral Raises
7.5kg 2x8

[LNCB96]

Bench
Bar 1x8
60kg 1x5
72.5kg 3x5

Incline Bench
Bar 1x8
52.5kg 2x8

Tricep cable pushdown yoke
5kg 1x8
7.5kg 1x8
6.25kg 1x8

Dips
BW 1x8
+15kg 1x6


Didnt have much time today due to exams, have them until Thursday, so just gonna try get Squat done tomorrow and Deadlift Wednesday with a few accessories.

[jd007914]

Real good lifts for 5'11 and 71lbs

[LNCB96]

Real good lifts for 5'11 and 71lbs

Dont tell anyone but.....I'm cycling creatine and leucine.


Went to do legs today and since I was short of time the one thing I wanted to get done was squats and squats was the only thing I couldnt get done because when I first walked in both racks were being used and there was people already waiting. So continued on lifting and went back and they were almost finish but then there was people waiting after that....fukkkkk u

Romanian Deadlift
Bar 1x8
60kg 1x12
80kg 2x12 1x10

Leg extension
75kg 1x12
85kg 2x12

Leg press
120kg 1x20
140kg 1x20

Same calf stuff as usual

Exams going pretty good at the moment. But have english tomorrow so thats gonna be a squeeky bum time cause its my worst subject and then maths and engineering on Thursday to finish it off. So should get a full Back/Shoulders workout done tomorrow. Oh and got my liquid chalk in the post, my gym doesnt allow normal chalk so I had to get this. Dunno if I'll need it but might try it out for my last set or so

[LNCB96]

Deadlift
60kg 1x5
100kg 1x3
127.5kg 1x3
147.5kg 2x3 Felt alright, will probably do them again or do one set and one set of 150kg 1x3
155kg 1x1
160kg 1x1 Struggled to get it off the ground but once I did I got it up quite easily

Pull ups
BW 1x7
BW 1x5

Standing BB Shoulder Press
Bar 1x6
40kg 1x5
50kg 2x3
40kg 1x5 Feels weird. I feel I should I be able to do more weight? I can do 30kg dbs for reps so I need to start getting used to BB cause I think my membership runs out in the next 2 weeks or so, or in 4 months, so I might join a new gym that has some big people in it.

BB Rows
Bar 1x8
60kg 3x12

Side Lateral Raises
10kg 1x10 1x8


One more day of exams....one more day....then summer....fuk yeh
Oh and I used my chalk today for last 3 sets of Deadlifts, makes a nice difference on my grip.

[LNCB96]

Dips
BW 1x7
+22.5kg 1x6

Bench
Bar 1x8
60kg 1x5
75kg 3x5

Incline Bench
Bar 1x8
57.5kg 3x8

Incline DB Flyes
15kg 2x12

Tricep Pushdowns Straight Bar
17.5kg 1x8
22.5kg 1x12
20kg 1x10

Paused CGBP
Bar 1x5
50kg 1x5
60kg 2x4 Failed 5th rep on both sets, dat roll of shame

BB Curls
25kg 1x12
27.5kg 1x12 1x10

Bicep cable yoke
10.25kg 2x12
7.5kg 1x12

tfw summer and I have nothing to do. 3 months of gym+xbox? what is life...

[jd007914]

Mad strong squats

[LNCB96]

Mad strong squats

Thank you good sir.

[LNCB96]

Squat
Bar 1x8
60kg 1x5
100kg 1x3
120kg 1x1
140kg 1x1
150kg 2x0 Well, that was ****. I was able to hit this like 2 months ago...Was hoping to get 155-160kg. Well fuk you.
60kg Paused 1x10

Leg Press
120kg 1x20
140kg 1x20

Leg Extension
70kg 2x12

Felt ill, light headed and frustrated so I went home.

3,495 Cals - 459 Carbs -104 Fat - 205 Protein. Excluding dinner.


'Don't let your victories go to your head or your failures go to your heart'

[LNCB96]

Deadlifts
60kg 1x5
100kg 1x5
127.5kg 1x3
147.5kg 3x3 Pretty easy.

BB Rows
Bar 1x8
65kg 3x12

T-Bar Rows
35kg 1x8
65kg 2x12 Dat MMC.

DB Shoulder Press
22.5kg 1x6
27.5kg 1x8 1x10

Side Lateral Raises
7.5kg 2x10

Really need to work on my time keeping

[LNCB96]

Didnt lift today as I decided to go beach, possibly one of the worst decisions I've ever made. I'm burned to bits, in pain every second, cant even lift my arms up high, cant turn my neck... what a load of ****. Other than that it was a good day and all this week is meant to be the same...fuark, not gonna forget my sun cream this time.

I spent a month in Singapore, Australia, New Zealand and Hong Kong last year and didnt get burned bad at all once! and now, 1 day in Ireland, the country with horrible weather, and I get possibly the worst sun burn I've ever had....

Stay safe boys, dont forget that sun cream..

[LNCB96]

Dips
BW 2x9

Bench
Bar 1x8
60kg 1x5
77.5kg 3x5 My shoulders and back were tight from dry skin because of the sun burn, other than that it went alright

Incline
Bar 1x8
50kg 1x8
60kg 1x8 1x6
50kg 1x8

Incline DB Flyes
15kg 1x8 Realised how much I hated them so I stopped

Preacher Curls(Excluding ez bar weight)
10kg 1x8
20kg 1x10
12.5kg 1x10

Cable Curl Thing
17.5kg 2x12

DB Overhead extension
17.5kg 1x8
20kg 2x10

Went to use V bar pushdowns but the yoke is completely fukked so I wasnt bothered.

Everything went well, finally recovered from the sun burn, shoulders are very dry so I'm lobbin on the moisturiser. Gonna work on some squats tomorrow, might do 120kg 3x8 or something like that.

[LNCB96]

Did legs earlier on, felt like ****, have a cold and felt light headed.
Didnt do much, some squats and front squats. Nothing too heavy (I sturggled with 100kg for 5 reps......-.-)
Hopefully I'm better for Back/Shoulders
Havent been in the mood to eat lately so been slacking alot.....

Thought I'd add in some of my favourite quotes after some workouts aswell

''Power concedes nothing without a demand.''
-Frederick Douglass

[LNCB96]

Deadlifts
60kg 1x5
100kg 1x5
130kg 1x3
150kg 1x3 1x2
140kg 1x1

BB Rows
Bar 1x8
60kg 1x8
70kg 3x8

Lat Pull Downs
40kg 1x8
60kg 1x8
55kg 1x12

Military Press
Bar 1x8
40kg 1x12
45kg 1x8
40kg 1x8

Still recovering from this cold. Struggled to eat 2k cals a day whilst ill. Getting better, felt short of breath through out my workout today. Gonna hit Chest/Arms tomorrow then Legs Sunday and Florida Monday w00t

''He who rides a tiger is afraid to dismount.''

[LNCB96]

Bench
Bar 1x8
60kg 1x5
80kg 3x5

Incline
Bar 1x8
50kg 1x8
60kg 2x6 1x5 Failed on 6th

Straight Bar Tricep Pushdown
17.5kg 1x12
20.5kg 1x10
17.5kg 1x10

Still felt a bit ill, but definitely better. Not much done but its something

[LNCB96]

Bench
Bar 1x8
60kg 1x5
80kg 1x5 1x4(Failed on 5th) 1x3(failed on 4th) #rollofshame

Incline
Bar 1x8
50kg 1x12
50kg 1x8

Curl thing
12.5kg 1x12 1x8

Single arm tricep cable push down
5kg 1x12
6.25kg 1x12

Standing cable bicep yoke
7.5kg 1x12
10kg 1x10

Well back from 5 weeks of no lifting (propper lifting ofc, not sick sun burnt holidays etc) and well this was somewhat hard. Fairly tiring. Went to bed last night at 12:30am and woke up at 4pm, lol. Hopefully everything goes ok from now on, gonna go light into lifting. so fukkin tired now, gonna go light on legs tomorrow.

[Carvinge]

sexy traps cuz

[LNCB96]

sexy traps cuz

thanks bro man chap pal

keep hustlin cuz

[nikolic993]

You are gonna get back into it soon.

You got mod negged?Why?

[LNCB96]

You are gonna get back into it soon.

You got mod negged?Why?

yeh i should be back quick

i made a thread in misc and well.. lets say they didnt take it well lol

[NaturalFTW]

fking lol Banned again already..
Y U DO DIS LNCB </3

[Superincumbent]

R.i.p