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

if you muddy the waters trying to do both you'll excell in neither IMO.

still do the big lifts as that adds great mass to anyone's frame

definately mate..
ill be using the big lifts still.. will be dabbling with higher reps too which i havent done in a long while so i think i may enjoy this.. will be a good change anyway!

today will be back and traps day-
wide grip pull downs
DB pullovers/ straight arm pull downs
BB row
DB row
Deads
Incline shrugs

should be good.. im gonn go ith pulldowns for a while, my strength increased nicely with weighted pull ups, but my back seems to have stalled in terms of growth (width wise) so im gonna go for pulldowns for a while to see if there is any change

wil update when im back

like i was saying to alasttair with redundancies, the barbell rowing and dumbbell rowing are very similar in mechanics and will result in chundering over old ground.

try a different movement, low pulley rows maybe?

i know, i meant to put Db rows/ supported row, so if i do BB rows i may do supported row or seated row instead..much prefer DB row tho so they may be the main movement for rows followed by somethin else...
im tryin to follow the template of this routine ive been readin up on as much as i can, even tho it kind of goes against the way ive trained for a while now..
but i think today i will do DB rows and wide grip seated row, havent done wide grip in some time!

good session but felt so drained!! not sure why, maybe the increased volume did me in slightly..

pulldowns-
10@97k
6@107k
8@97k
8@87k
12@67k

straight arm pulldowns-
15@27k
10@37k
9@37k - - - need to increase weight on last 2 sets

DB rows-
10 reps@48k
8 reps@50k
10reps@48k
15 reps@38k - - - felt v weak on the rows today, usually using 60k's+ think th epulldowns did it..

wide grip seated row-
12 reps@87k
10 reps@97k
7 reps@97k

Hammer strength shrugs-
lots of reps, a few sets!!

was so drained by the time i hit shrugs i wasnt bothered wat was on the weight..

on this new system all sets are to be taken to 1 rep shy of wat they call 'good failure'... ive decided that my heaviest set on each exercise will betaken to failure and the rest to 1 rep shy... it felt good doin the higher reps again but i think it may take a session or two t get used to it!!

on another note, i recieved my 2nd coursework mark of the yr, having got 61% (a 2:1) last wk on a civil engineering project we had, and today i got 82% ( a 1st :-).. on a contract administration project we had! so im very happy with this...

good session but felt so drained!! not sure why, maybe the increased volume did me in slightly..

pulldowns-
10@97k   8-10
6@107k    4-6
8@97k      8-10
8@87k       8-10
12@67k     12-15

straight arm pulldowns-
15@27k     12-15
10@37k     8-10
9@37k - - - need to increase weight on last 2 sets    8-10

DB rows-
10 reps@48k    8-10
8 reps@50k     6-8
10reps@48k     8-10
15 reps@38k - - - felt v weak on the rows today, usually using 60k's+ think th epulldowns did it..     12-15

wide grip seated row-
12 reps@87k    12-15
10 reps@97k     8-10
7 reps@97k     8-10

Hammer strength shrugs-
lots of reps, a few sets!!

reps in (red) to the right are the rep ranges for each set
was so drained by the time i hit shrugs i wasnt bothered wat was on the weight..

on this new system all sets are to be taken to 1 rep shy of wat they call 'good failure'... ive decided that my heaviest set on each exercise will betaken to failure and the rest to 1 rep shy... it felt good doin the higher reps again but i think it may take a session or two t get used to it!!

on another note, i recieved my 2nd coursework mark of the yr, having got 61% (a 2:1) last wk on a civil engineering project we had, and today i got 82% ( a 1st :-).. on a contract administration project we had! so im very happy with this...

1st off, well done on the uni work, if you can keep up a 1st you will have the edge over the 2:1 and 2:2's

keep up the good work

training wise, nailing benchmarks... dont focus on your performance this week, just beating the numbers next week

I'm far to tired and it's far too late for me to make head or tale of all that LOL.

What do you rest between the sets??

Oh yeah, nice going on the college work, Mr Swotty Pants (don't forget an apple for the teacher tomorrow )

yeah ur right mate, this first wk is t gauge where im at in terms of each rep range, each wk ill beat each exercise in either reps achieved or weight increase!!

and as for the wk, cheers mate! proper chuffed at the moment with it.. some of it has been slightly hashed together at last minute due to my nature but im pleased it hasnt bitten me in the arse... i think from now on i wil def attack my work and revision in a much more constructive manner!!

50kg on db rows? Nice mate. I need to start doing these again in my back workout.

was doin them last wk and hittin up the 60's and 65's, was so drained tho after the pulldowns that i just felt like i had nothin left so got out some confortable sets with these, still felt good tho...
yeha im lovin DB rows at the mo.. i personally feel it much more than BB rows..

DV- haha, yeah well chuffed, surprised but guess i should have more confidence in myself t be honest!!

the routine is simple mate,
for all the 1st exercises, its medium, heavy, medium x 2, light..

it seems cool, but think i may drop one of the medium sets after the heavy.. volume nearly had me on the floor today! not used to it at all! not all on one bodypart anyway!

Looks solid work M, nice stuff.

Well done one the coursework mate especially the 1st

cheers guys-
so today, one word... PUUUUUUUUUUUUUMMMPPPED!!
all sets are working sets, not warm ups
Bench-
115x10
140x4
120x10
100x15

Incline bench (smith)-
80x12
90x8
100x5

Cable crossovers-
5 plates x 15
6 plates x 10
7 plates x 10 - goin to increase weight on all of these sets.

DB preacher curls-
18k x 10
20k x 6
16k x 10
12k x 12 --- wil increase all these weights

EZ bar curls-
40k x 10
50k x 8
30k x 15 --- will increase all of these weights

Pinwheel curls-
22k x 12
24k x 8
14k x 15 --- will increase these weights

great session, felt big, looked big, felt strong (ish), pumped to f*ck, reached all the upper limits of the rep ranges so weight will be up next wk..
great session, think ill like this routine, im already likin the higher reps

Pumps are horribly addictive, shame they only last so long LOL.

Nice going tho, mate. Strong benching. What are pinwheel curls BTW?

just hammer curls but brought in front of the body instead of straight ahead, if u know wat i mean?

yeah the pumps are addictive... arms hgavent felt like that in some time... i havent done more than 4 sets for biceps in a wk for a long time

need ur email :D

lewboo_googoogachu@hotmail.com

dont ask................

i recognise that chest workout

Ez bar curls before db curls IMO, everyone has a bigger bicep but this is the real mass exercise for the biceps. Hit it with everything you have IMO