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AnsweredHot!Pump up the jam

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newcastle
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Re: Operation Recomp 2014/11/19 09:42:15 (permalink)
Thanks Wolfio, Wolfio, Wolfiooooo!
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newcastle
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Re: Operation Recomp 2014/11/19 12:40:13 (permalink)
Side raises- 12kgx16 12, 10kgx14, 8kgx20 17 15, 6kgx20  45 rest, rest pause another 2 quick sets with 4kg then partials
Smith seated press-11x 20kg, 15x 10kg, 16 no weight, 12 no weight, rest pause then failure again 60 rest constant tension
Rear delt db fly -20,17,15,15 x6kg 45 rest then 2 quick sets with 4's
Lying ham curl-3x20 weight 3 had to guess rest periods
Seated ham curl-3x15 weight 10
 
10 minutes treadmill, 1.41 miles aim to get 1.5 in under 10.
post edited by newcastle - 2014/11/20 09:07:34
#22
IconWldn
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Re: Operation Recomp 2014/11/19 21:07:31 (permalink)
Interesting read so far mate.

I'll join the fat at heart club and jump on this journal!!

My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
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#23
newcastle
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Re: Operation Recomp 2014/11/20 09:08:18 (permalink)
Haha thanks mate, the more chubsters the merrier.
 
#24
The_Lone_Wolf
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Re: Operation Recomp 2014/11/20 09:45:55 (permalink)
With all these tubby people in one place, we could do some serious damage! 

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#25
newcastle
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Re: Operation Recomp 2014/11/20 10:06:05 (permalink)
Operation all you can eat Chinese buffet/pizza hut?
#26
The_Lone_Wolf
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Re: Operation Recomp 2014/11/20 10:29:10 (permalink)
newcastle
Operation all you can eat Chinese buffet/pizza hut?




I'm moist at the thought...

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#27
newcastle
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Re: Operation Recomp 2014/11/20 10:43:54 (permalink) ☄ Helpfulby The_Lone_Wolf 2014/11/20 11:06:18
You're a sick man Wolfie. I like it.
#28
newcastle
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Re: Operation Recomp 2014/11/20 13:33:27 (permalink)
Leg press- 3x8 400kg, then 8x320, 12x240, 20x160kg no rest
CGBP- 2x90, fx100 then 3x90, 5x70, 12x50kg no rest. Almost a carbon copy of last week. I think we can safely say the old SD hasn't kicked in yet. The bloke I got to spot me said my form looked quite odd and was almost trying to skullcrush the weight up, need to look at that.
Rope extensions-10 sets, reps ranging from 15-8 weight 4-1 15s rest bigger squeeze this week
Flex wheeler tricep routine-3 rounds, excellent pump
 
8 minutes treadmill 1% gradient increase every 30 seconds to 15% speed 6
post edited by newcastle - 2014/11/20 18:06:47
#29
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Re: Operation Recomp 2014/11/20 21:24:35 (permalink)
Good session mate.

I feel silly asking; what's SD?

My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
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#30
Kaneda
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Re: Operation Recomp 2014/11/20 22:13:14 (permalink)
Superdrol
#31
newcastle
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Re: Operation Recomp 2014/11/21 09:40:42 (permalink)
IconWldn
Good session mate.

I feel silly asking; what's SD?

Thanks mate, and as Kaneda it's Superdrol.
#32
newcastle
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Re: Operation Recomp 2014/11/21 13:25:54 (permalink)
Seated calves-5x14 30kg short rest
3 minute calves- done with 15 reps on the no weight parts, 150kg,100kg,90kg, last part 50 quick reps
Ez curls-3x50kg+bar, 3x6 40kg+bar then 8x30+bar, 12x20+bar no rest
Iso holds, hammers and straights- 4 sets 12kg 60 rest
Seated hammers-8kgx8, 6kgx8, 4kgx15,12 then 2 rest pauses and hold
Plate shrugs-15kg 4x15 really big squeeze and stretch 45 rest then oly barx20
 
15 minutes treadmill
#33
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Re: Operation Recomp 2014/11/23 11:58:18 (permalink)
Kaneda
Superdrol


Cheers mate. Everyday is a school day!

My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
I'm on this Twitter lark - see you there.
 
Eat Big - Lift Big - Live Big.
#34
newcastle
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Re: Operation Recomp 2014/11/24 13:04:27 (permalink)
Plate loaded flat press-10,6x100kg, 6x90kg, 6x70kg
BB incline press-11,8,8,8x50kg 60 rest 4-5 sec neg, fast pos constant tension
Seated press- 4x12 plate 10 60 rest
Flat press machine- 4 stage drop set
Flat db fly's-10kg's 60 sec constant tension set, 60 rest 4 sets
Flex Lewis tricep routine- 3 rounds
 
15 minutes treadmill of love
#35
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Re: Operation Recomp 2014/11/24 14:59:32 (permalink)
I'm hoping for some good progress in the next 14 days mate...

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#36
newcastle
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Re: Operation Recomp 2014/11/24 15:49:47 (permalink)
Thanks Wolfy, so am I mate.
#37
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Re: Operation Recomp 2014/11/24 21:11:23 (permalink)
newcastle
Plate loaded flat press-10,6x100kg, 6x90kg, 6x70kg
BB incline press-11,8,8,8x50kg 60 rest 4-5 sec neg, fast pos constant tension
Seated press- 4x12 plate 10 60 rest
Flat press machine- 4 stage drop set
Flat db fly's-10kg's 60 sec constant tension set, 60 rest 4 sets
Flex Lewis tricep routine- 3 rounds
 
15 minutes treadmill of love


How long this session take mate?

My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
I'm on this Twitter lark - see you there.
 
Eat Big - Lift Big - Live Big.
#38
newcastle
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Re: Operation Recomp 2014/11/25 09:32:41 (permalink)
Just over an hour I think bud.
#39
newcastle
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Re: Operation Recomp 2014/11/25 12:52:15 (permalink)
Double hand bench rows-14,10,10 24kg 60 rest big stretch and squeeze
Lat pulldown-12,10,8 55kg 60 rest big stretch and squeeze
Hypers-3x10 +10kg
Facepulls-17,14,12,12 then partials 25kg,25kg,25kg, 20kg 60 rest
Bar shrugs-20x40kg, 12,12,10x60kg strip then 10x20kg 60 rest for all other sets
Db preacher curls-4 sets till failure 10kg one arm then the other no rest 2 with 6kg
Cable curls- Descending weight, lots of reps and sets
 
10 minutes treadmill of truth.
 

 
#40
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