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I've been getting complacent and it's loving lame. I want 2013 to be the year I start to get legitimately meaty - thinking ~180lbs, not hyper fat - so I need goons to shout at me. No toxx. Gonna eat (tricky) and log food if I need to, do stuff based around Alf 2b and not really care about legs unless they look comically disproportionate. Pre-workout will be food and coffee. Supplements will be powder, whole milk, peanut butter and  This was my 2012 transformation post but I may look slightly worse now I dunno, not sure if I want to find out.  If you ever happen to find yourself in York, England then you're (probably) welcome to come lift here with a weird internet man and laugh at how weak I am.
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| # ? Jan 27, 2013 15:22 |
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| # ? May 19, 2013 13:08 |
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Let's kick this off with an embarrassingly bad Sunday session. 27/01/2013 Lat Pulldown: - 5 kg x 15 reps - 8 kg x 10 reps - 8 kg x 8 reps - 8 kg x 8 reps - 6 kg x 8 reps - 6 kg x 7 reps - hands cramped up, annoying. focussing on form wrecked my lats tho. as ever i have no idea how heavy these were in non-relative terms. Yates Row: - 39 kg x 15 reps - 40 kg x 12 reps - 40 kg x 10 reps - 50 kg x 12 reps Barbell Deadlift: - 50 kg x 5 reps - 60 kg x 5 reps - 60 kg x 5 reps - these felt p good, will move weight/reps up slowly since my back is a pos Dumbbell Bicep Curl: - 10 kg x 10 reps - 10 kg x 10 reps Hammer Dumbbell Curl: - 10 kg x 8 reps - 10 kg x 8 reps Preacher Curl: - 17.5 kg x 12 reps - 17.5 kg x 7 reps - 17.5 kg x 8 reps - 17.5 kg x 6 reps Reverse Barbell Curl: - 15 kg x 8 reps - 15 kg x 8 reps Barbell Curl: - 20 kg x 6 reps - 15 kg x 8 reps - 15 kg x 8 reps fito2sa http://www.youtube.com/watch?v=cdaOHmMlAtE http://www.youtube.com/watch?v=M5uIVBxWZVU E: Food was a couple of protein shakes, oats, chicken stir fry, eggs on toast, two beers. I'd guess about 200g protein and probably enough kcals. Car Stranger fucked around with this message at Jan 27, 2013 around 22:23 |
| # ? Jan 27, 2013 15:24 |
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28/01/2013 Oats, peanut butter Shake (~450ml whole milk, 2 scoops, not wise to chug shortly before cycling) 2x PBJs Kiwi, couple of apples Chicken stir fry Peanuts Guessing somewhat over 2,000kcal, 150g protein. I find that trying to get at least 1,000kcal before I leave the house makes things a lot more manageable. Apparently York has flooded once again. Should have good fun getting to the gym tomorrow. Boots are nice, but I could really use some wellies since the shortcut I take usually floods pretty easily. http://www.youtube.com/watch?v=5kCNFZU6HPQ http://www.youtube.com/watch?v=f7mRG88KPbA Car Stranger fucked around with this message at Jan 28, 2013 around 19:18 |
| # ? Jan 28, 2013 19:14 |
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29/01/2013 75g Oats + PB (bigass tablespoon) 2 scoops (ran out of milk  )4x eggs (scrambled) on 2x toast, buttered PWO shake: 450ml whole milk, 2 scoops, heaped tbsp PB Apple, kiwi Can of Rubicon Guava (ya I know soft drinks but Rubicon is the best poo poo when you're faded. Pomegranate is amazing.) Some kind of vegetarian burger (25g prot), potato wedges, salad ~500ml milk Car Stranger fucked around with this message at Jan 30, 2013 around 18:17 |
| # ? Jan 29, 2013 11:50 |
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Is that all you ate?
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| # ? Jan 29, 2013 14:00 |
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I applaud your decision to ignore legs and do a shitload of curls.
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| # ? Jan 29, 2013 14:30 |
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I cycle around places anyway and my thighs are already big enough that they get in the way sometimes (they are really not that big). Plus nobody sees my legs 'til clothes come off  Susical posted:Is that all you ate? 29/01/2013 Barbell Incline Bench Press: - 30 kg x 15 reps - 40 kg x 8 reps - 40 kg x 6 reps - 50 kg x 3 reps - 45 kg x 5 reps - 45 kg x 5 reps - 40 kg x 5 reps - 40 kg x 5 reps - WEAK poo poo. really grinding on 50x3 Standing Military Press: - 20 kg x 8 reps - 25 kg x 6 reps - 25 kg x 4 reps - 25 kg x 8 reps - make sure grip isn't too wide, makes things way harder (fixed-ish on last set) Machine Chest Fly (Pec Deck): - 25 kg x 10 reps - 40 kg x 8 reps - 40 kg x 8 reps - 40 kg x 6 reps - 50 kg x 3 reps - 50 kg x 3 reps - Place elbows closer to edge of pads, not in the middle,and hands closer to end of grips. Barbell Shrug: - 50 kg x 12 reps - 70 kg x 6 reps - 70 kg x 6 reps - 70 kg x 5 reps - 50 kg x 10 reps - SQUEEZE THAT poo poo Dips - Triceps Version: - 5 reps - 4 reps - 4 reps fito2sa Didn't sleep great last night/am weak, so pretty weak sesh. Feel way better after lifting though. Car Stranger fucked around with this message at Jan 29, 2013 around 15:10 |
| # ? Jan 29, 2013 15:08 |
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31/01/2013 Preacher Curl: - 17.5 kg x 15 reps - 17.5 kg x 12 reps - 22.5 kg x 5 reps - 22.5 kg x 5 reps - 22.5 kg x 5 reps - 17.5 kg x 8 reps - 17.5 kg x 6 reps Reverse Barbell Preacher Curls: - 17.5 kg x 8 reps - 17.5 kg x 7 reps - YOWWW it burn Triceps Pushdown - Rope Attachment: - 5 kg x 8 reps - 4 kg x 10 reps - 3 kg x 10 reps - 2 kg x 10 reps Hammer Dumbbell Curl: - 10 kg x 10 reps - 10 kg x 8 reps - 7.5 kg x 10 reps Standing Military Press: - 20 kg x 8 reps - 20 kg x 5 reps - prob should have tried this before arms?? WELP Seated Cable Row: - 35 kg x 8 reps - 35 kg x 7 reps - 35 kg x 6 reps - 35 kg x 6 reps - 25 kg x 6 reps - 25 kg x 6 reps - this was not actually w. cable but i couldn't find it otherwise?? er fito2sa I was very close to not going since it was raining and windy and flooded (detour takes a while) but the rain stopped so I felt like I should. Gym was horrendously busy though, would probably have been impossible to get a proper sesh done. http://www.youtube.com/watch?v=wck6YaZytmM http://www.youtube.com/watch?v=8v5cFsI6iog
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| # ? Jan 31, 2013 20:22 |
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Suffering from butt death after a 'za last night Still a little sore from Thursday somehow too. So yeah this blew. 03/02/2013 Barbell Incline Bench Press: - 30 kg x 10 reps - 40 kg x 8 reps - 40 kg x 7 reps - 40 kg x 5 reps Standing Military Press: - 20 kg x 8 reps - 30 kg x 4 reps - 25 kg x 4 reps - 20 kg x 12 reps - 20 kg x 8 reps - 20 kg x 8 reps - feet together makes mp a lot easier -_- Machine Chest Fly (Pec Deck): - 30 kg x 12 reps - 40 kg x 10 reps - 40 kg x 8 reps - 40 kg x 8 reps - 30 kg x 7 reps Barbell Shrug: - 50 kg x 15 reps - 72.5 kg x 5 reps - 72.5 kg x 5 reps - 72.5 kg x 5 reps - 50 kg x 12 reps Face Pull: - 4 kg x 9 reps - 7 kg x 10 reps - 6 kg x 5 reps - 6 kg x 8 reps fito2sa
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| # ? Feb 3, 2013 15:10 |
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hey sexy where's the volume i've heard so much about??
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| # ? Feb 3, 2013 15:58 |
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I dunno, I have somehow managed to have yet another lovely workout. And on back/arm day, the best day. Blaming my lack of sleep last night. Hopefully I'll feel better for next time and can throw stuff in then (which will likely be Friday, since I may be busy Thurs evening). 05/02/2013 Lat Pulldown: - 7 kg x 12 reps - 8 kg x 8 reps - 8 kg x 7 reps - 8 kg x 4 reps Yates Row: - 30 kg x 12 reps - 50 kg x 8 reps - 50 kg x 8 reps - 50 kg x 8 reps - 50 kg x 8 reps Preacher Curl: - 17.5 kg x 10 reps - 17.5 kg x 8 reps - 17.5 kg x 8 reps - 17.5 kg x 10 reps Barbell Curl: - 15 kg x 12 reps - 15 kg x 10 reps - 15 kg x 8 reps - 15 kg x 10 reps - 20 kg x 10 reps - 20 kg x 10 reps Reverse Barbell Curl: - 15 kg x 10 reps - 15 kg x 6 reps - 15 kg x 5 reps - 12.5 kg x 8 reps - 12.5 kg x 8 reps fito2sa
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| # ? Feb 5, 2013 16:19 |
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Finally, a 1,000 point sesh (just). I also feel a little thicker, but I must be imagining things since everything is impossible. Especially fitness. 08/02/2013 Standing Military Press: - 25 kg x 10 reps - 30 kg x 8 reps - 30 kg x 4 reps - 30 kg x 3 reps - 20 kg x 6 reps - 20 kg x 4 reps Barbell Deadlift: - 50 kg x 5 reps - 70 kg x 4 reps - 70 kg x 4 reps - 70 kg x 3 reps - 70 kg x 5 reps Machine Shoulder (Military) Press: - 20 kg x 12 reps - 25 kg x 10 reps - 25 kg x 5 reps - 25 kg x 8 reps Preacher Curl: - 17.5 kg x 8 reps - 22.5 kg x 8 reps - 22.5 kg x 5 reps - 22.5 kg x 5 reps - 22.5 kg x 10 reps - 22.5 kg x 11 reps - poor rom on last reps of last set Dumbbell Bicep Curl: - 8 kg x 8 reps - 8 kg x 8 reps Hammer Dumbbell Curl: - 10 kg x 6 reps - 10 kg x 6 reps - 7 kg x 8 reps - 7 kg x 7 reps Barbell Curl: - 15 kg x 10 reps - 20 kg x 8 reps - 20 kg x 8 reps Reverse Barbell Curl: - 15 kg x 9 reps - 15 kg x 8 reps - 15 kg x 7 reps fito2sa PWO: 2x double cheeseburger, 1x  /90s drum and basshttp://www.youtube.com/watch?v=-MHieqluP5g http://www.youtube.com/watch?v=sfu2DOHaS9Q
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| # ? Feb 9, 2013 15:52 |
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I feel like my back is larger but maybe I just got fat(ter)? I realise these photos are far from being a good comparison.  Gym Tue/Thu/Sat this week I think. I love weekend gym because while it's not empty (weird vibe), I virtually never have to wait for anything.
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| # ? Feb 10, 2013 12:34 |
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12/02/2013 Barbell Incline Bench Press: - 30 kg x 12 reps - 40 kg x 6 reps - 50 kg x 5 reps - 50 kg x 3 reps - 50 kg x 3 reps - 50 kg x 2 reps - 40 kg x 5 reps - 40 kg x 5 reps - 40 kg x 5 reps - 40 kg x 4 reps - 40 kg x 3 reps Standing Military Press: - 20 kg x 8 reps - 30 kg x 4 reps - 32.5 kg x 2 reps - 32.5 kg x 3 reps - 32.5 kg x 3 reps - 30 kg x 5 reps - 30 kg x 3 reps Machine Chest Fly (Pec Deck): - 30 kg x 12 reps - 40 kg x 6 reps - 40 kg x 6 reps - 40 kg x 6 reps - 40 kg x 7 reps - 35 kg x 8 reps Triceps Pushdown - Rope Attachment: - 5 kg x 9 reps - 5 kg x 3 reps - 4 kg x 6 reps - 3 kg x 7 reps - 3 kg x 10 reps - 3 kg x 8 reps - 3 kg x 10 reps - 4 kg x 5 reps - 4 kg x 5 reps Barbell Shrug: - 50 kg x 12 reps - 70 kg x 8 reps - 70 kg x 6 reps - 70 kg x 8 reps - 50 kg x 10 reps - 50 kg x 8 reps fito2sa http://www.youtube.com/watch?v=wCi_xkj7rfw http://www.youtube.com/watch?v=2Nk5jr0m1Lg
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| # ? Feb 13, 2013 10:08 |
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Skipped Thurs to get some cardio in (hurrr), so went today instead. 15/02/2013 Lat Pulldown: - 5 kg x 10 reps - 7 kg x 10 reps - 8 kg x 8 reps - 9 kg x 6 reps - 9 kg x 8 reps - 9 kg x 6 reps Yates Row: - 50 kg x 10 reps - 50 kg x 10 reps - 50 kg x 10 reps - 60 kg x 8 reps - 60 kg x 8 reps - 60 kg x 8 reps - 50 kg x 10 reps - something hosed up about my rows today Preacher Curl: - 15 kg x 12 reps - 27.5 kg x 5 reps - 27.5 kg x 5 reps - 27.5 kg x 5 reps - 22.5 kg x 2 reps - 22.5 kg x 5 reps - 17.5 kg x 10 reps - 17.5 kg x 8 reps - limited ROM on 27.5 sets Reverse Barbell Preacher Curls: - 15 kg x 8 reps - why did i only do one set??? who knows Barbell Curl: - 15 kg x 8 reps - 15 kg x 8 reps - 20 kg x 4 reps Reverse Barbell Curl: - 15 kg x 10 reps - 15 kg x 6 reps - 12.5 kg x 8 reps fito2sa
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| # ? Feb 15, 2013 18:04 |
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15/02/2013 Puking out of nose and mouf x lots 16/02/2013 Rolling around in bed moaning x lots
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| # ? Feb 17, 2013 11:38 |
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Aw man  get well soon!
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| # ? Feb 17, 2013 14:34 |
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Feel better soon, mate. 
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| # ? Feb 17, 2013 14:47 |
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Thanks! Finally feeling normal again, spent the weekend at home for E/N my parents managed to get simultaneously diagnosed with (very operable) cancer, father had surgery during the week, mother's is next Monday. Will go to the gym either tonight or tomorrow. Have also resolved to try and eat like a normal human being. Nobody should be consuming pre-cooked microwavable Taiwanese chicken breast on the reg. I cannot be too lazy to roast up some thighs/drumsticks or whatever
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| # ? Feb 25, 2013 10:45 |
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Sorry to hear that, bro. Seems like things have been extremely tough for you lately. Hope everything ends up working out.
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| # ? Feb 26, 2013 08:12 |
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Hope all goes well. The gym can be an incredibly important place to de-stress when family crises hit.
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| # ? Feb 26, 2013 08:48 |
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27/02/2013 Standing Military Press: - 20 kg x 10 reps - 30 kg x 5 reps - 32.5 kg x 5 reps - 32.5 kg x 4 reps - 32.5 kg x 4 reps - 30 kg x 4 reps - 30 kg x 4 reps - 20 kg x 8 reps Barbell Bench Press: - 20 kg x 10 reps - 40 kg x 10 reps - 50 kg x 4 reps - 50 kg x 4 reps - 50 kg x 5 reps - 40 kg x 6 reps - 40 kg x 6 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 22.5 kg x 10 reps - 22.5 kg x 6 reps - 22.5 kg x 5 reps - ez+15. tris were hosed. Machine Chest Fly (Pec Deck): - 30 kg x 12 reps - 30 kg x 10 reps - 30 kg x 8 reps - 40 kg x 4 reps - 40 kg x 5 reps - 40 kg x 4 reps Dumbbell Shrug: - 22.5 kg x 12 reps - 22.5 kg x 10 reps - 22.5 kg x 10 reps - 22.5 kg x 8 reps fito2sa Thanks for the kind words. Didn't actually end up going 'til this morning because I'm terrible, but the weather was gorgeous so I had a nice ride there/back and got a decent sesh in. Felt a little out of it but also super good while lifting. Then I ate a half doz eggs. After something like 6 years, Kavinsky (the bloke who did Nightcall on the Drive OST) finally dropped an LP. http://www.youtube.com/watch?v=41_svUt5_e0 1968 Mothers BBC session. http://www.youtube.com/watch?v=HIk7VnVwBNo
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| # ? Feb 27, 2013 14:01 |
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Oh hey there! I've been waiting for you to come back! We need more Brit Goons in here. Especially ones who are worse at posing than I am.
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| # ? Feb 27, 2013 18:59 |
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Yes, yes! I want your arms/general thickness. Please tell me your secrets mate. I've been asking my ex to teach me how to eat properly, only semi-jokingly. She often finishes meals in 1/2 the time I do and it's thoroughly emasculating  Very terrible yesterday. More sore than I realised, but as expected felt better after lifting. Left and ate two double cheeseburgers. I'll just hit arms on Sunday so whatever. 03/03/2013 Lat Pulldown: - 5 kg x 12 reps - 7 kg x 10 reps - 8 kg x 8 reps - 8 kg x 5 reps - 8 kg x 6 reps Yates Row: - 40 kg x 10 reps - 40 kg x 10 reps - 40 kg x 10 reps - 40 kg x 10 reps - 40 kg x 10 reps Standing Biceps Cable Curl: - 4 kg x 12 reps - 4 kg x 10 reps - 5 kg x 10 reps - 5 kg x 8 reps - 5 kg x 8 reps Reverse Barbell Preacher Curls: - 17.5 kg x 6 reps - 17.5 kg x 6 reps Barbell Curl: - 20 kg x 6 reps - 20 kg x 6 reps - 20 kg x 6 reps EZ-Bar Curl: - 17.5 kg x 8 reps - 17.5 kg x 7 reps fito2sa 
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| # ? Mar 2, 2013 10:37 |
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Shucks, thanks! My secret is milk, lots of it. Sorry to hear about your parents, that has got to suck. Hope everything goes well. How many calories are you aiming for? What do you weigh now?
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| # ? Mar 6, 2013 22:55 |
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I love milk but either I'm getting lovely lactose intolerance or I have some stress-related GI issues or something awful like that - will see things improves after I go home for Easter (Monday). If not, I'll see my GP while home. How much is 'lots'? I usually aim for ~2,700kcal but I've been off my game because studying is getting hectic. Weighed a twinky 165 last I checked, but it's been a little while so I dunno. Have been lifting recently, just not been logging. I will resume soon. Need that XP. E/N Stuff is seemingly going well, luckily. Both recovering from surgery, Dad has the all clear (as clear as things can be for ~12yrs, anyway), waiting to hear how Mum is doing but chemo worked very well so no reason to be pessimistic. gently caress cancer.
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| # ? Mar 13, 2013 19:50 |
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Just realized you're on my tumblr feed ha. I liked that Frank Yang vid!
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| # ? Mar 13, 2013 19:53 |
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Aha gently caress it's bleeding over. What's your Tumblr URL? I have no idea how good he is, but I like listening to him play. For the benefit of the thread http://www.youtube.com/watch?v=VCBQLFjukGQ
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| # ? Mar 13, 2013 22:37 |
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Sweet vid and good news . If you're lactose intolerant you could try a2 milk (google it) or take lactase pills. I drink about 3 pints a day. When I was putting weight on I was eating 4k+, currently eating 3k and I am just maintaining (185lbs); maybe you should eat a little bit more?
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| # ? Mar 14, 2013 00:37 |
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I've been drinking a load of milk since I got home and it seems fine. Maybe because I'm not high all the time now, I dunno. And yeah I need to eat a lot more. There's lots of food here and it's all free (to me, anyway) so I am attempting to level up. Went to the gym near home today. Much better than I remember - they have a rack now, better cable machines than my normal gym etc. (they're pretty new and actually have the weight of the plates instead of arbitrary numbers). Some weird stuff like an apparent lack of an adjustable bench station and preacher bench, but eh, they'll let me pay £35 for six weeks and freeze it gratis so I can use the remainder next time I'm around. Also stops me going crazy while I'm at home and working on assignments. This was perhaps 1.25 hours but I was pretty wiped by the end. 20/03 Dumbbell Side Lateral Raise: - 4 kg x 15 reps - 4 kg x 12 reps - 6 kg x 5 reps - 6 kg x 5 reps - 6 kg x 5 reps Isolateral Plate Loaded Row: - 20 kg x 10 reps - 30 kg x 10 reps - 30 kg x 8 reps - 30 kg x 8 reps - 30 kg x 6 reps - hammer iso lateral row Cable Crossover: - 8.8 kg x 10 reps - 13.8 kg x 6 reps - 13.8 kg x 5 reps - 13.8 kg x 6 reps - 13.8 kg x 6 reps Triceps Pushdown - Rope Attachment: - 13.8 kg x 10 reps - 26.3 kg x 6 reps - 26.3 kg x 6 reps - 26.3 kg x 5 reps - 26.3 kg x 5 reps - 16.3 kg x 10 reps - 16.3 kg x 8 reps - 16.3 kg x 8 reps - 16.3 kg x 6 reps Lat Pulldown: - 35 kg x 10 reps - 50 kg x 8 reps - 50 kg x 6 reps - 50 kg x 7 reps - 50 kg x 6 reps Barbell Shrug: - 50 kg x 10 reps - 50 kg x 8 reps - 50 kg x 7 reps - 60 kg x 5 reps - 60 kg x 5 reps - 60 kg x 5 reps - 75 kg x 4 reps - 75 kg x 3 reps - 75 kg x 3 reps - 80 kg x 3 reps - 80 kg x 3 reps - grip died towards end. straps!? Standing Military Press: - 20 kg x 10 reps EZ-Bar Curl: - 17.5 kg x 10 reps - 17.5 kg x 12 reps - 17.5 kg x 6 reps - 22.5 kg x 8 reps - 22.5 kg x 6 reps - 22.5 kg x 6 reps Barbell Curl: - 20 kg x 6 reps - wat Reverse Barbell Curl: - 17.5 kg x 7 reps - 17.5 kg x 6 reps - 17.5 kg x 5 reps Rock Climbing (time only): - 0:02:00 || just for fun - there is no entry for "the grappler" on this site??? so yea, don't get the idea i did anything lower body related. sick pump, will grapple again. fito2sa 
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| # ? Mar 20, 2013 15:58 |
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Sore and weak today - though markedly less sore post-workout. I blame the essay I've been trying to write which is going horribly. Also our drain has been backed up all day and Severn Trent aren't (apparently) arriving until tomorrow morning. I'm gross and sweaty. gently caress privatisation and gently caress Severn Trent. 22/03/2013 Chin-Up: - 5 reps || assisted || 25 kg - 5 reps || assisted || 25 kg - 5 reps || assisted || 25 kg Isolateral Plate Loaded Row: - 20 kg x 10 reps - 20 kg x 10 reps - 20 kg x 8 reps - 20 kg x 8 reps Face Pull: - 13.8 kg x 10 reps - 13.8 kg x 8 reps - 13.8 kg x 10 reps - 13.8 kg x 6 reps - 13.8 kg x 10 reps Seated Cable Row: - 35 kg x 8 reps - 40 kg x 8 reps - 40 kg x 8 reps - 40 kg x 8 reps Dumbbell Shrug: - 20 kg x 10 reps - 20 kg x 10 reps - 20 kg x 8 reps Goblet Squat (dumbbell): - 20 kg x 12 reps - 20 kg x 8 reps - forgive me Dumbbell Bicep Curl: - 8 kg x 8 reps - 8 kg x 8 reps Hammer Dumbbell Curl: - 8 kg x 8 reps - 8 kg x 6 reps Rope Climb: - 30 m - 30 m - 30 m - 30 m - grappler @ 7 (of 8 - but 8 hosed the machine up somehow) resistance way too many points but don't know what else to log it as?? fito2sa I tried to take a photo of my back yesterday. It came out blurry as hell, but it seems bigger than it was before... I will persist. My forearms aren't actually that spindly. 
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| # ? Mar 22, 2013 17:38 |
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your back is most certainly bigger than it used to be. kudos dude it looks good
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| # ? Mar 22, 2013 17:53 |
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yep looking wider. and i'm long whale guy on there
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| # ? Mar 24, 2013 04:25 |
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Thank you lads, that's nice to hear (still far too small tho) I found your tumbl too. Good tumbls. Dunno if any other TFLC posters have one?? 25/03/2013 Machine Chest Fly (Pec Deck): - 35 kg x 10 reps - 50 kg x 10 reps - 50 kg x 10 reps - 50 kg x 8 reps - 50 kg x 8 reps - 50 kg x 8 reps - 60 kg x 6 reps - 60 kg x 5 reps - 60 kg x 5 reps Standing Military Press: - 22.5 kg x 10 reps - 37.5 kg x 3 reps - 37.5 kg x 3 reps - 37.5 kg x 3 reps - 32.5 kg x 5 reps - i have no idea what kind of bar i used but it was ludicrously light, so i logged it as 2.5kg Triceps Pushdown - Rope Attachment: - 13.8 kg x 12 reps - 21.3 kg x 10 reps - 21.3 kg x 8 reps - 21.3 kg x 8 reps - 28.8 kg x 5 reps - 28.8 kg x 4 reps - 16.3 kg x 5 reps - 16.3 kg x 8 reps - 16.3 kg x 8 reps Machine Shoulder (Military) Press: - 25 kg x 6 reps - 25 kg x 5 reps - 25 kg x 5 reps - 25 kg x 4 reps Machine Triceps Extension: - 35 kg x 20 reps - 60 kg x 8 reps - 80 kg x 4 reps - 40 kg x 8 reps Standing One-Arm Biceps Cable Curl: - 13.8 kg x 8 reps - 8.8 kg x 8 reps - 8.8 kg x 8 reps - 8.8 kg x 6 reps Standing Biceps Cable Curl: - 17.5 kg x 10 reps - 17.5 kg x 6 reps - 17.5 kg x 8 reps - 22.5 kg x 5 reps - 22.5 kg x 5 reps - 8.75 per side, 11.25 per side fito2sa http://www.youtube.com/watch?v=x3GtTjiUmWE http://www.youtube.com/watch?v=F3dsB5gde24 http://www.youtube.com/watch?v=UruyNEDhxnk
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| # ? Mar 25, 2013 16:53 |
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~*stop - let me get a good look at it ooh so thick, now i know why they call it a fatty*~ 27/03/2013 Dumbbell Side Lateral Raise: - 6 kg x 10 reps - 6 kg x 10 reps - 6 kg x 6 reps - 6 kg x 6 reps Lat Pulldown: - 35 kg x 10 reps - 60 kg x 6 reps - 60 kg x 5 reps - 60 kg x 5 reps - 50 kg x 8 reps - 50 kg x 6 reps - 35 kg x 10 reps - 35 kg x 10 reps Isolateral Plate Loaded Row: - 20 kg x 10 reps - 30 kg x 8 reps - 30 kg x 8 reps - 30 kg x 8 reps - 30 kg x 8 reps Barbell Shrug: - 50 kg x 8 reps - 70 kg x 5 reps - 70 kg x 5 reps - 70 kg x 5 reps Barbell Curl: - 25 kg x 10 reps - 25 kg x 8 reps - 25 kg x 8 reps - 25 kg x 6 reps - 25 kg x 6 reps - i think i was using a women's bb?? Reverse Barbell Curl: - 25 kg x 6 reps - 22.5 kg x 8 reps - 22.5 kg x 8 reps - 22.5 kg x 6 reps - 22.5 kg x 6 reps - SQUEEZE THAT poo poo Standing Biceps Cable Curl: - 16.3 kg x 12 reps - 21.3 kg x 8 reps - 21.3 kg x 6 reps - 21.3 kg x 5 reps - 16.3 kg x 8 reps - 16.3 kg x 8 reps - 16.3 kg x 6 reps fito2sa also eatin' thangs today. large bowl of muesli, milk, some muscle milk, 2x bacon sandwiches, footlong BMT, steak later   
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| # ? Mar 27, 2013 16:46 |
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gently caress your bank holiday, i want to lift only found out they closed at 3 after i assumed the automatic doors were broken and forced them open. the girl at the desk looked surprised.
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| # ? Mar 29, 2013 15:48 |
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i am imagining you all hulked out just ripping those doors apart
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| # ? Mar 29, 2013 21:16 |
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i say 'forced' but i'm taking liberties. in reality, a slight push triggers them unless they're locked. i'm sorry
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| # ? Mar 29, 2013 22:00 |
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Back looks bigger to me.Car Stranger posted:1968 Mothers BBC session. This is brilliant, no wonder I never got into Zappa when I was a teenager.
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| # ? Mar 29, 2013 22:04 |
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| # ? May 19, 2013 13:08 |
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^^^ haha, a lot of his output is more conventional and it's very varied. also, thanks http://www.youtube.com/watch?v=S2irYHRk3Hw http://www.youtube.com/watch?v=-Jh6wnmRbvQ http://www.youtube.com/watch?v=2H_IiK6p-40 30/03/2013 Yates Row: - 50 kg x 10 reps - 50 kg x 10 reps - 50 kg x 10 reps - 50 kg x 10 reps - 50 kg x 10 reps - 30 kg x 12 reps - 30 kg x 10 reps - 30 kg x 10 reps - 30 kg x 12 reps - watch for right arm shooting out to the side. underhand grip makes it a lot easier but i feel like that's unsafe for some reason (dorian??? tho he prob lifted a lot more, hah) Machine Chest Fly (Pec Deck): - 35 kg x 10 reps - 35 kg x 6 reps - 35 kg x 8 reps - 35 kg x 8 reps - 32 kg x 8 reps Isolateral Plate Loaded Row: - 20 kg x 10 reps - 20 kg x 10 reps Standing Biceps Cable Curl: - 13.8 kg x 12 reps - 13.8 kg x 12 reps - 23.8 kg x 8 reps - 26.3 kg x 5 reps - 26.3 kg x 6 reps - 26.3 kg x 5 reps - 18.8 kg x 10 reps - 18.8 kg x 10 reps - 18.8 kg x 8 reps Hammer Dumbbell Curl: - 10 kg x 6 reps - 10 kg x 6 reps - 8 kg x 8 reps - 8 kg x 8 reps Reverse Barbell Curl: - 17.5 kg x 8 reps - 17.5 kg x 6 reps - 17.5 kg x 5 reps EZ-Bar Curl: - 17.5 kg x 10 reps - 17.5 kg x 5 reps - 17.5 kg x 8 reps fito2sa so when i was going to get some water i walked past a cute girl who lifted her shirt up and patted her belly for some reason (not directed at me tho). this is basically the equivalent of breast flashing to a normal person. i hope i didn't stare too much  also i got new gym clothes for the first time in a long time 
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| # ? Mar 30, 2013 17:20 |
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