First Upper and Lower split

[JackDMegalomaniac]

Its only good for the egos of delusional people. It’s not for people like us.

I usually step back w/ 500lbs, flex my arse a few times for the gals, then rack it.

 

[permabulker]

Its only good for the egos of delusional people. It’s not for people like us.

he was a weed. And it looked like he was showing off it looked ridiculous. I then saw him later doing arm curls like he was trying to churn butter. Mental.

 

[permabulker]

I usually step back w/ 500lbs, flex my arse a few times for the gals, then rack it.

dont you workout at a home gym? You mean your mum? :32 (1):

 

[permabulker]

I don’t suppose any of you guys own a forklift? I can’t even be bothered walking to the gym today :32 (18):

 

[permabulker]

19/01

19/01
Day 2


Smith machine squat 3x10
Warm up bar, 45kg (10 reps) 45kg (10 reps) 45kg (10 reps)


Deadlift trap. 3x10
Warm up bar, 25kg (10 reps) 25kg (10 reps) 25kg (10 reps)


Leg extensions 3x10-15
40kg (14 reps) 40kg (10 reps) 40kg (12 reps)


Leg curls 3x6-10
45kg (8 reps) 45kg (9 reps) 45kg (8 reps)


Calf machine 3x10-20
40kg (13 reps) 40kg (14 reps) 40kg (12 reps)


Cross trainer Intensity 3
5 minutes


110kg

 

[CJ]

I don’t suppose any of you guys own a forklift? I can’t even be bothered walking to the gym today :32 (18):

But you still went. Proud of ya!!! :32 (20):

 

[CJ]

Increased the weight on the Squats and Deads and hit all the reps. You know what that means, more weight next session!!! #gainzzz

Let's add a minute to the cardio you've been doing. It'll help your workouts and overall health. Plus, it's only ONE more minute. You've been doing 5 minutes for awhile now, let's not get complacent. That's an important part of the workout too.

 

[permabulker]

Increased the weight on the Squats and Deads and hit all the reps. You know what that means, more weight next session!!! #gainzzz

Let's add a minute to the cardio you've been doing. It'll help your workouts and overall health. Plus, it's only ONE more minute. You've been doing 5 minutes for awhile now, let's not get complacent. That's an important part of the workout too.

you know I like being a fatty but sure I can do a minute lol

 

[CJ]

you know I like being a fatty but sure I can do a minute lol

Don't worry, it's for heart health, not burning calories.

 

[permabulker]

Don't worry, it's for heart health, not burning calories.

thats the very reason I listen to you and do as I’m told. I need to be healthier.

 

[creekrat]

Good boy!!!

 

[permabulker]

The gym was so busy today. I wasn’t in the mood as it was (that’s a recurring theme for me I often don’t enjoy it unless I’m in a phenomenal mood) even the smith machines were full with people hip thrusting... I changed up a few arm accessory lifts and I think I had much better hypertrophy so I might stick to cable biceps instead of dumbbells for a few sessions

21/01
Incline bench press 3x6 last failure
Warm up bar, 60kg (6 reps) 60kg (6 reps) 60kg (5 reps fail)


Machine rows 3x8 to failure
80kg (8 reps) 80kg (8 reps) 85kg (5 reps)


Machine chest press 3x8
60kg (8 reps) 65kg (8 reps) 65kg (7 reps fail)


Machine shoulder press 3x8/12
Seat position 6..
25kg (11 reps) 25kg (10 reps) 25kg (10 reps)


Machine pull down back 3x8/12 (vertical traction)
75kg (8 reps) 75kg (8 reps) 75kg (5 reps fail)


Cable flys 3x8 (did this first smith machines were full...)
30kg (8 reps) 35kg (8 reps) 35kg (6 reps)


Cable Tris 3x10/15 (straight bar)
20kg (15 reps) 20kg (13 reps) 20kg (9 reps)


Dumbbell hammer curls 3x10/15
Cable hammer curls.
15kg (20 reps) 20kg (15 reps) 25kg (15 reps)


Cardio intensity 3
7 minutes.


110.3kg

 

[permabulker]

I also took body measurements. As depressing as this was, I checked measurements from last year and my arms seem to be the exact same size. Depressing. I guess I have to remember my arms could once fit inside a sellotape roll :32 (18):


Measurements 21/01
Arms 39.5 (15.5)
Calves 42 (16.5)
Chest 118.5 (46.6)
Forearm 30 (11.8)
Hips 111 (43.7)
Neck 40 (15.7)
Shoulders 50 (not exact, difficult to measure) (19.6)left to right.
Thigh 66 (25.9)
Waist 123 (48.4)

 

[CohibaRobusto]

Don't sweat the measurements! I have been taking measurements once a month, and if you look at the numbers, it looks like I am barely making any progress at all. But if you look at before and after photos, there is a clear difference.

There are lots of ways to judge your progress, the mirror, scale, measurements, weights and reps you're moving, even just making healthier decsisions, or learning better form on a lift.

 

[permabulker]

Don't sweat the measurements! I have been taking measurements once a month, and if you look at the numbers, it looks like I am barely making any progress at all. But if you look at before and after photos, there is a clear difference.

There are lots of ways to judge your progress, the mirror, scale, measurements, weights and reps you're moving, even just making healthier decsisions, or learning better form on a lift.

this is such a good point man. Because Iv only gone up maybe a kilo or two in the last month but my legs are mega solid, from training them like never before, And that’s not something a measurements going to tell me. I’m so much healthier too.

 

[permabulker]

24/01
Day 2


Smith machine squat 3x10
50kg (8 reps) 50kg (8 reps) 50kg (9 reps)


Deadlift trap. 3x10
Warm up bar,
30kg (10 reps) 30kg (10 reps) 30kg (10 reps)


Leg extensions 3x10-15
40kg (12 reps) 40kg (10 reps) 40kg (10 reps)


Leg curls 3x6-10
45kg (10 reps fail) 45kg (8 reps fail) 45kg (7 reps fail)


Calf machine 3x10-20 (position 5)
45kg (12 reps) 45kg (12 reps) 45kg (12 reps fail)


Tricep extension machine
15kg (15 reps) 20kg (10 reps) 20kg (10 reps)


Cross trainer Intensity 3
9 minutes


109.9kg CJs Fault making me do extra cardio (jokes)

 

[CJ]

Don't you go and get skinny now!!!

Up that deadlift weight next week, you've earned it. You hit all the reps after a tough squat session, time to advance.

Good work!!!

 

[permabulker]

Don't you go and get skinny now!!!

Up that deadlift weight next week, you've earned it. You hit all the reps after a tough squat session, time to advance.

Good work!!!

that was so difficult though I was almost passing out doing the deadlifts. Had to take very long breaks between. I think next time I will do the same squats and 5 more in the deadlift. But my accessories are going to suffer for sure. I just did that triceps at the end so I had time to recover for the Cardio.

 

[CJ]

that was so difficult though I was almost passing out doing the deadlifts. Had to take very long breaks between. I think next time I will do the same squats and 5 more in the deadlift. But my accessories are going to suffer for sure. I just did that triceps at the end so I had time to recover for the Cardio.

Main Lifts are the important ones. Don't try to save energy for the accessory lifts, they're only accessory. Whatever you have left for them is fine. Focus of the workout is to maximize the main lifts.

 

[permabulker]

Main Lifts are the important ones. Don't try to save energy for the accessory lifts, they're only accessory. Whatever you have left for them is fine. Focus of the workout is to maximize the main lifts.

thats what I was imagining you would say. Hence why the past few weeks Iv made very little progress on the accessories. I’m still working hard but by accessories I’m already exhausted.its getting to the point after squats and deadlifts that I feel too tired to sit down on the machine let alone do the exercise lol