Built like a badass - On cycle started the test today

Day 4: shoulders & triceps

Smith BB front press 40kgX12,12, 50kgX12,60kgX10,10
Db press 22kgX8,8,8
Db laterals 10kgX12,12, 12kgX10,10
Machine laterals 70lbsX12,12,12
ss
Machine press 60kgX12,10,10
Db front raise 10kgX12,12,12
Db rear raise 12kgX10,10 15kgX10

Triset1:
A1) Close grip bp 50kgX8
A2) medium grip bp 50kgX faliure
A3) standard grip bp 50kgXfaliure

Triset 2:
B1) one hand cable pressdowns 40lbsX8
B2) one hand cross body press down 40lbsXfaliure
B3) one hand overhead extension 40lbsXfaliure

Triset 3:
C1) rope overhead extensions 80lbsX8
C2) pushdowns 80lbsXfaliure
C3) overhead machine press 25kgXfaliure


Notes:
Thibadeau's mechanical dropsets for tris are awesome gonna switch training around a bit so that i can take friday and saturday off before starting the powerlifting stuff

Day 1: Chest& back:

BB bench press 60kgX12,10, 80kgX5, 100kgX3,3
ss
Wide grip pullups BwX12,12,10,8,8

Hammer strength incline press 60kgX12, 80kgX10,9,8
ss
Hammer strength narrow pulldown 40kgX15, 80kgX10,8,6

Machine press 70kgX12,10,7,7
ss
V-cable rows 160lbsX15, 200lbsX10, 220lbsX10, 230lbsX6 PR

Chest supported rows 50kgX12,10,8
ss
Pec deck 50kgX12,12,12

chins BwXf,f,f
ss
Dips BwXf,f,f

Notes:
Did that today so that i could do legs tomorrow, shoulders and arms on thursday and rest friday and saturday befor starting the powerlifting split.

Had 2 foot long subs one BMT and one Meatball

Day2: Legs

BB squats 40kgX12, 60kgX12, 80kgX8, 90kgX6, 100kgX6, 110kgX4 X2
Leg press 100kgX15, 140kgX10, 180kgX10
Leg curls 30kgX12,12,12,12
Good mornings 20kgX12,12, 35kgX10,10

Cardio: 15mins sprints

Notes:
been doing stiff legged and romanian deads for eternity now ,thought about goodmorning and started light

sessions are looking solid mate... lots of volume .. probs too much for me!!
think u'll enjoy the new split.. im lovin it mate!! the 1 arm/ 1 leg stuff is pretty difficult to start with.. a lot of effort put in to balancing, really makes u concentrate on the lift so u tend to hit the target muscle very well!!

good effort on the subs too :-)

ya the volume is alot even by my standards but i want to totally annihalate the muscles before turning to the lower volume side, kinda super compensating

Day3: shoulders&arms

Seated mil presses 40kgX15,15, 60kgX5,6,7, 50kgX8,8
Standing one hand Db press 20kgX6,6, 25kgX4
Seated Db presses 25kgX8,7,5
Db laterals 10kgX12,12, 12kgX10,10
Db rear laterals 12kgX12,12,12

Triset1:
A1) Close grip bp 50kgX8
A2) medium grip bp 50kgX faliure
A3) standard grip bp 50kgXfaliure

Triset 2:
B1) one hand cable pressdowns 40lbsX8
B2) one hand cross body press down 40lbsXfaliure
B3) one hand overhead extension 40lbsXfaliure

Triset 3:
C1) rope overhead extensions 80lbsX8
C2) pushdowns 80lbsXfaliure
C3) overhead machine press 25kgXfaliure

Triset 1:
A1) Bilateral seated dumbbell curls for 6 to 8 reps
A2) Unilateral seated dumbbell curls for as many reps as you can
A3) Unilateral standing dumbbell curls for as many reps as you can

Triset 2:
A1) Dumbbell reverse curls for 6 to 8 reps
A2) Dumbbell curls for as many reps as you can
A3) Dumbbell hammer curls for as many reps as you can

Triset3:
A1) Dumbbell curls for 6 to 8 reps
A2) Dumbbell hammer curls for as many reps as you can
A3) Dumbbell cross-body hammer curls for as many reps as you can

Triset 4:
A1) Wide-grip/elbows-in preacher curls for 6 to 8 reps
A2) Medium-grip preacher curls for as many reps as you can
A3) Close-grip preacher curls for as many reps as you can

Notes:
Trained instinctively with a friend today and dang he pushed me and iam now totally annihalated

crazy!! :-)
when do u start on the 'strong as u look ' program??

sunday if the gym isn't close for the feast, tuesday if it's closed. I am going with the tactical team training want to do fullbody till my next cycle which is in about 6 weeks

Wanted to start the new powerlifting routine today but i had a setback, Ramadan ended today and the next 4 days is our feast - similar to christmas- thus the gym is closed and everything is closed so i did an arthur jones HIT routine and boy iam done!!!!

Full squats 1 set, 20 reps X 60kg
Standing press with barbell 1 set, 10 reps X 50kg
Regular grip chinning on bar 1 set, 10 reps X Bw+ 10kg
V- Grip cable rows 1 set, 10 reps X 220lbs
Bench presses with barbell 1 set, 10 reps X 70kg
Regular grip curls with barbell 1 set, 10 reps X 40kg
Stiff-legged deadlifts 1 set, 15 reps X 70kg
Calf raises on one leg 1 set, 10 repetitions
Sit-ups with bent knees 1 set, 10 repetitions

Notes:
Prior to the faliure set i did one warmup set using 50% of the weights used to absolute faliure. I wanted to throw up during squatting after the 12th rep till the 20th. finished the whole workout in 30 mins and i was done , pumped and looking huge

Enjoy the party time over the next couple of days mate, my ex isnt happy shes the only non-arabic at the hotel she helps manage and everyone else is off to relax and genrally celebrate lol.

Scott32


Enjoy the party time over the next couple of days mate, my ex isnt happy shes the only non-arabic at the hotel she helps manage and everyone else is off to relax and genrally celebrate lol.

Thnx scottie , if she's not happy maybe tell me where she is and i'll go comfy her lol

still waiting for u to come so we could have some funnnnnnnnnnnnnnnnn

dyskee

Scott32


Enjoy the party time over the next couple of days mate, my ex isnt happy shes the only non-arabic at the hotel she helps manage and everyone else is off to relax and genrally celebrate lol.

Thnx scottie , if she's not happy maybe tell me where she is and i'll go comfy her lol

still waiting for u to come so we could have some funnnnnnnnnnnnnnnnn

Am booking flight to go to Dahab for two weeks at the start of May mate after i do my first show at the end of April over here.

then u'll come to cairo right?????

dyskee


then u'll come to cairo right?????

I dout it mate, i dont particularly like Cairo i find the coast much more inviting, your welcome to pop down on the good old ****ty 80le bus from cairo to dahab, and shoot the wind with me for a few days.

sure no probs will do

Day 1:

BB back squat 80kgX5, 90kgX5,5,5,5

BB bench press 60kgX5, 80kgX5, 90kgX5,5,5

Deadlift 60kgX5, 100kgX5, 120kgX5,5,5

Notes:

left the gym feeling energized, next time deads and squats will be upped.

Day 2:

BB front squats 50kgX5,5, 60kgX5,5,5

BB incline bench press 60kgX5, 80kgX5,5,5,5

Power cleans 40kgX5, 50kgX5, 55kgX5,5,5

Notes:

Front squats are really hard i couldn't imagine that I'd be that weak, I was using like half of my normal poundage and i was killed, plus it hurt my delts. Started incline pressing with a bar after a 3 week lay off which felt nice. Lastly, for power cleans i could have gotten 60kg or even 65kg easily but i hurt my wrists in the 3rd set so iam buying wrist straps.

Day 3:

Pullups: BwX5, Bw+10kgX5,5,5,5,5

Dips: BwX5. Bw+10kgX5,5,5,5,5

Snatches: 25kgX5, 30kgX5, 40kgX5,5,5

Notes:
next time all weights up. Loved the snatches and loved the people strange stares even more

Day 1:

BB front squats 50kgX5, 55kgX5, 60kgX5, 70kgX5,5

BB incline bench press 60kgX5, 80kgX5,5,5,5

Power cleans 40kgX5, 50kgX5, 60kgX5,5,5

Notes:

feeling better and noticibly leaner from all the squash i have been playing last week . i switched the order of the days because the meet is on friday and i didn't want to deadlift or bench today