Westside, Kiwi's and Training OCD!!!! welcome to my world...

i know i got shocked after i looked and found 22 pages , but hey the man is to the point and cuts the bull****.

yeh he knows his sh1t mate..

ok so today-

small incline DB bench-
50k x 8* 3 sets
50k x 6

SUPERSET-
overhand wide pull ups/ seated DB power cleans
11                             / 12kx10
10                             /12kx10
10                             / 12kx10

Seated DB shoulder press-
40x8
44kx 8
44kx 6

SUPERSET-
hammer strength shrugs/ DB hammer curls
75kx10                        / 24kx 10 * 3 sets

DONE!!!
 these supersets are killer.. my grip was completely shot, forearms pumped t hell!! felt good tho..
very hard trainin session.
gonna stick with all the weights listed til i reach a higher rep range, maybe 10 reps (on the DB presses and mil press).

gonna be doing some barbell complexes again today. will update in a bit, but im thinkin

SLDL
sumo deadlift high pulls
squat shoulder press
good mornings
lunges

tryin to keep one of the complexes each week, usually the one at the weekend, more leg oriented, and the other 1 or 2 a decent split between leg and upper stuff..
think i may go heavier today too, 30k. 5 sets, descending reps starting with 10, descending by 2 each set.10, 8, 6, 4, 2

Seated DB cleans are an old fave of mine. Used to hit my rear delts and blow my traps up like nothing else.
 
You seem to be having fun with it all ATM buddy

dude..
yeh i definately enjoyed the seated DB cleans.. felt it so much in my traps and rear delts.. lookin forward to any progress made on them.. blowin up the traps and delts is somethin im lookin to do..

yeh these complexes have kinda stoked the fire again, got me a bit mroe motivated.. allowing me to eat loads more but not worry bout it cos im sweatin my t1ts off at the end of them!! kinda come to the conclusion that i'll never be 100% happy with any routine i do, even if making progress.. and until i know exactly what i want from training, whjether its size or strength focused, im just gonna go with my instincts and one day, just one day, i'll be content and consistent with a routine for a good duration.. i know its not the most constrcutive thing to do, chop and change, but i figure, as long as im lifting heavy, and lifting good compound movements, then i should be fine!!

Well it's certainly not causing obvious harm to either size or strength to be fair. I stuck with a 5x5 hybrid thing for ages, got nothing out of it LOL but the session where great fun at least you are getting something out of your sessions!

yeh, i need enjoyment out of it to be honest, as as it stands, there's no end goal, i want somethin from it! progress is all well and good but if im bored doin the same old same old, then i lose interest in that routine etc.. as its known, im a fan of my random exercises now and again so they will always keep a place in there somewhere :-)

bench-
warmed up in 20k increments to,
140x3
150x3

CGBP triceps death :-)
95kx 5, 5, 5
95kx 5, 5, 3+2 -- done in '21's' style.. didnt complete 2nd round

DB row/ facepull superset
55kx8 / 49kx10 * 3 sets

Hammer strength shrugs
80k each arm x 10 * 3 sets

Straight BB curls-
50kx12, 10, 10

good session.. felt strongish, more energy than last monday on this session, strength up on a couple of exercises too :-) happy days

to each his own bro and its working for u too

Solid work on the bench mate, getting a few kgs back there. A natty 150+ isn't commonly seen round my way I can tell you.

cheers matey..
yeh bench is hopefully on the increase again now :-)

cardio and BB complexes tonight.

30 mins on recumbant bike @ approx 90rpm average.. came to about 12km.
back to mine for barbell complexes..
deads
BB row
hang clean
push press
squat jump
squat press
good mornings
lunges

25k on the bar, 8 reps per movement, 3 rounds.

felt good..

How long does that little circuit take to complete then?

I can't believe you do that AFTER doing your cardio, I'd be running on empty

haha... well, we go to the gym to do cardio, with the intention of doin the complexes first, but once again it was heavin so no room to do them.. so did the cardio then came back to mine and did them in my garage..
each round only takes like 60 seconds.. but as ur flyin thru each movement, really takes its toll..
each complex routine will be different tho..
thursday i'll be doing it with a DB, and probably do somehtin like

DB swings
DB snatch (each arm)
single arm push press (each arm)
side lunges (DB on lunging side shoulder)
...and a couple more probably..

may do somethin like 10, 8, 6, 4, 2
we'll see

Create the space, start intimidating people, there must be people you can growl at who'll run off somewhere else...

What's your split then ATM regarding the Complexes and 'conventional' days etc

i used to love randy coutures barbell complex

Wasn't that dubbed "the circuit of death" or something.

Mr.M, add some DB thrusters in there too, I think you'll like them (can't get a decent vid at work but if you search you can find a few)

ah, they like a squat into shoulder press?? yeh will do them in stead of DB push press.. nice work RACK :-)..
I.B- yeh the couture one is a good one, im gona dig that one out again actually..
#DV- im far too pretty to be intimidating people :-) haha.. my long(ish) hair would negate any aggressiveness... LOL

split at the moment, is-
MON-
Bench- working up to max set of 3-5 reps
CGBP (triceps death) 2 rounds of 5, 5, 5 (like 21's)
DB row -  Facepull Superset - 3-4 sets x 8-12 reps
Hammer strength shrugs - 3 sets x 8-15
BB curls- 3-4 sets x 8-15 reps

Tuesday-
30 mins cardio @ approx 90-100RPM
BB complex

Wednesday-
Front Squat- working up to max set of 3-5 reps
                - 20 repper set
1 legged SLDL's- 3-4 x 6-12 reps
BB Lunges- 3-4 sets x 8-12 reps
Lying Ham Curls- 3-4 sets x 8-12 reps

Thursday-
30 mins cardio @ approx 90-100 RPM
DB complex.

Friday-
Incline DB press- 3-4 x 8-12 reps
Wide Pull ups - Db seated powercleans superset- 3-4 sets x 10-12 reps
Seated DB shoulder press- 3 sets x 6-10 reps
DB shrugs - DB hammers, or, Standing EZ skulls -  Superset-
3-4 x 8-15 reps

weekends might be completely off, depending on how i feel, i may throw another very steady state cardio session in with a more leg oriented BB complex too..
im likin the complexes tho. somethin different to what ive done before and its keepin my motivation up, keeping me interested, and will hopefulyl help me get in the condition i wanna be in...will reassess in new yr when i plan to do my cycle.. i may just switch it to a normal split for the duration of that t really tw@t each muscle group and get the most out of the gear.. :-)

Yes mate, those are the little beasts!