T Nation

Going Down Fighting!


#424

Haha, I’m enjoying loading it up sub max and cranking out some reps :+1:
190kg still feels heavy though :+1:


#425

Nah we know that’s just something you say to make us mortals feel good.


#426

Fluff day today!
Walking a shit load still, feels good, love the cold and crisp mornings!

DB Arnold Press
12.5kg x8
15kg x8
17.5kg x8
20kg x8

DB Side Laterals
12.5kg x8
15kg x8
17.5kg x8
20kg x8

Rear Delt Fly DB
12.5kg x8
15kg x8
17.5kg x8
20kg x8

Rear Delt Cable Row
20kg x8 x8 x8 x8

Front to OH Plate raise
10kg x25 then straight to 5kg x25
So light but ouch!

DB Hammer Curls
20kg x8 x8 x8 x8

EZ Bar Curls hammer grip
35kg x8 x8 x8 x8


#427

Man I cant wait till it cools down here, Im totally over summer. Gotta love the pump days though


#428

Yeah summer gets a bit full on here too, with stretches of 40*C plus weather, too hot to be out doing stiff in.


#429

That is tennis weather !!


#430

Friday!!! Woo hoo!

Bench
20kg x8
40kg x8
60og x8
80kg x5
100kg x5
120kg x3

Close Grip Bench
100kg x6 rep PR, felt easy today
90kg x6
80kg x6
70kg x6

DB Fly
20kg x 8 x8 x8 x8

Seated Cable Row
40kg x10 x10 x10 x10

Lat Pulldown
40kg x10 x10 x10 x10

J Rope Pull
10kg x8 x8 x8 x8
So light, thought I’d give em a crack, def felt it in the lats!

Standing band Crunch x heaps

Band Pullaparts x heaps


#431

That’s how to kickstart the weekend.


#432

@mortdk is right, not a bad way to start the weekend :+1:


#433

Light and easy one, no assistance, had a shit sleep and a headache that won’t go, grrr!

Squats
20kg x5
60kg x5
100kg x5
140kg x3
180kg x3

Band Pullaparts x heaps

And that’s it, shit I know!


#434

Please don’t call it easy :slight_smile: makes me feel bad about my 2 plate squat.


#435

Haha, thanks @mortdk


#436

Feeling good today, decent sleep last night, gonna add some rice back into some meals this week, see where it takes me.

Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8

Behind Back Shrugs
60kg x10 x10 x10 x10
very slow with pause at top

DB Side Lateral to Front Raise
12.5kg x8 x8 x8 x8

Rope Tri Pushdown
25kg x8 x8 x8 x8

Barbell Skullcrushers
35kg x10 x10 x10 x10

EZ Bar Curls
35kg x10 x10 x10 x10

Standing Cable Curls
15kg x8 x8 x8 x8


#437

Someone else jumping on the bulk train. Hell yer


#438

Dead day today, they just didn’t ‘feel’ right, if ya know what I mean, lower back felt weird etc. While cranking out Shrugs I was thinking how I used to pull Sumo, I managed 230kg Sumo PB, and in a comp too, the decided to lift conventional, hmm, not sure why, numbers took a big dive for a while, then pulled 250kg conventional.
It’s def been at least 6 years since pulling sumo, and I’ve had 4 years of pretty much no lifting until late last year, well, decided I’ll give sumo another crack :+1:in place of rows, haha.

Deads
70kg x5
110kg x5
150kg x3
190kg x3
left it there

Standing BB Shrugs
140kg x8 x8 x8 x8

Sumo Deads
70kg x1
110kg x1
150kg x1
190kg x1
220kg x1
fairly happy with this

Cable Face Pulls
20kg x8
25kg x8
30kg x8
35kg x8

Parallel Bar Dips
+10kg x8 x8 x8 x8

Decline DB Fly
12.5kg x8 x8 x8 x8

Decline Bench Crunch
+25kg x6 x6 x6 x6

Standing Band Crunch x heaps

Band Pullaparts x heaps


#439

2 late days at work, grr, so 2 days without lifting, still walking over an hour a day though. Bloody happy I pulled 220kg earlier this week, I have my sight set on a PR!

Fluff day today

DB Arnold Press
12.5kg x10
15kg x10
17.5kg x10
20kg x10

DB Side Laterals
12.5kg x10
15kg x10
17.5kg x10
20kg x10

Rear Delt Fly
12.5kg x10
15kg x10
17.5kg x10
20kg x10

Cable rear Delt row
20kg x10
25kg x10
30kg x10
35kg x10

DB Curls
20kg x10 x10 x10 x10

EZ Bar Curls
35kg x10 x10 x10 x10

Front to OH Plate raise
10kg x25 immediately followed by 5kg x25

Band Pullaparts x heaps

Metallica x loud


#440

Big shoulders should come out of that one :slight_smile:


#441

Alrighty, 2 days off from lifting, was feeling a little thrashed. I have rethought my split and going with a 4 day bro type split, haha, will still hit the big 3 lifts heavy for triples or 5’s depending on what I’m thinking for the day, the other fluff will be around the 8-12 rep mark.

Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5 x5 x5

Parallel Bar Dips
+10kg x8 x8 x8 x8

DB Press
20kg x10
25kg x8
30kg x8 x8
30kg each isn’t hard at all , but as I’ve never really messed around with DB press I’ll have to practise getting down with the things.

Close Grip Bench
60kg x10 x10 x10 x10

DB Fly
15kg x8 x8 x8 x8

Skullcrushers
40og x8 x8 x8 x8

Cable Tri Pushdown
20kg x12 x12 x12 x12

Band Pullaparts. X heaps


#442

You should grow with a split like that


#443

Thats the plan :+1: