Sorry if I missed this, but where do you train and where do you get the thick bar from?
Neek's Training Log., Training progressions.
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 Jun 3 2010, 01:03 PM
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Senior Member
639 posts Joined: May 2008  
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Jun 3 2010, 01:17 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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Fitness First Manulife.
they don have thick bars, but i went and bought Fatgripz. so that works as my "thick bar" can check out www.fatgripz.com in case u wondering whats that. cos USD exchange rate came down, so i went ahead and got it  |
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Jun 3 2010, 03:40 PM
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Senior Member
639 posts Joined: May 2008
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Cool, my fat gripz should be arriving end of the month! I've always wanted to order it, but the shipping was very expensive, luckily my friend is coming back end of the month from US so she's bringing it for me.
How are the fat gripz so far? Used it for anything others than farmers walk? |
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Jun 4 2010, 06:52 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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QUOTE(Desvaro @ Jun 3 2010, 03:40 PM) Cool, my fat gripz should be arriving end of the month! I've always wanted to order it, but the shipping was very expensive, luckily my friend is coming back end of the month from US so she's bringing it for me. Thats cool. u can save half of the cost!How are the fat gripz so far? Used it for anything others than farmers walk?  its very nice to hold! i use it for bicep work too. 4 June 2010 Chest and biceps *for sake of shortening training duration, i have decided to superset these exercises comapred to the past since theyre antagonistic parts. Pre shake: 5g creatine 1 scoop ONs Whey Superset1 Incline Dumbell bench press (30degree incline) and Reverse Grip dumbell Curl with thick bar 12x20kgx2 12x 7.5kg x2 10x20kgx2 10x 7.5kg x2 10x20kgx2 12x 7.5kg x2 10x20kgx2 12x 7.5kg x2 9x20kgx2 12x 7.5kg x2 8x20kgx2 12x 7.5kg x2 Superset 2 Flat dumbell bench press and Hammer curl with thick bar 8x 20kgx2 12x 7.5kg x2 10x17.5kgx2 12x 7.5kg x2 10x17.5kgx2 10x 7.5kg x2 10x17.5kgx2 10x 7.5kg x2 10x17.5kgx2 9x 7.5kg x2 Superset 3 Decline dumbell bench press and Incline bicep curl with thick bar 10x17.5kgx2 8x 7.5kg x2 10x17.5kgx2 6x 7.5kg x2 10x17.5kgx2 12x 5kg x2 12x17.5kgx2 12x 5kg x2 8x17.5kgx2 12x 5kg x2 Superset4 Incline Dumbell FLies and concentration curls 10 x 12.5kg x2 8x 7.5kgx2 9 x 12.5kg x2 6x 7.5kgx2 8 x 12.5kg x2 10x 5kgx2 10 x 12.5kg x2 8x 5kgx2 10 x 12.5kg x2 8x 7.5kgx Cable Cross 10x 12.5 10x15 10x 12.5 10x 12.5 10x 12.5 9x 12.5 8x 12.5 Dumbell curls with thick bar 10 x 5kg x 2 8 x 5kg x 2 8 x 5kg x 2 6 x 5kg x 2 6 x 5kg x 2 5 x 5kg x 2 5 x 5kg x 2 End Total training duration: 1 hour 5 mins Postshake: 2 cups 100+ 1 scoop ONs Whey |
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Jun 7 2010, 07:13 PM
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Junior Member
428 posts Joined: Mar 2010 
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Hows the fat gripz work? mind to share?
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Jun 7 2010, 11:00 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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QUOTE(Cotton Diesel @ Jun 7 2010, 07:13 PM) Hows the fat gripz work? mind to share? go to the website www.fatgripz.com and read there. full details available.WEEK 4 7 June 2010 Back training Pre WO: 5g creatine 1scoop ONs Whey Deadlift (inclusive of warmup sets) 10x 20kg 10x 20kg 5x70kg 4x100kg 2x120kg 1x130kg 4x135kg 5x100kg 5x100kg 5x100kg 5x100kg Pullups 10x bodyweight 7x bodyweight 7x bodyweight Pulldowns 10x 50 10x 50 Pendlay Rows 10x 40kg 10x 40kg 10x 40kg 7x 40kg 6x 40kg 6x 40kg Pulldowns Neutral Grip 10x 50 10x 50 10x 50 10x 50 8x 50 Dumbell bentover row 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg Reverse Fly on Cable cross machine 10x 12.5 9x 12.5 9x 12.5 9x 12.5 9x 12.5 Iso Lat Pulldowns Machine 10x 45 10x 45 10x 45 10x 45 10x 45 10x 45 10x 45 End Training duration: 1 hour 20 minutes. Post WO: 1.5cup of 100+ 1scoop ONs Whey This post has been edited by Neek: Jun 22 2010, 10:46 PM |
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Jun 8 2010, 10:36 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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8 June 2010
Shoulders and Triceps Pre workout 5g creatine 1 scoop ONs whey Barbell Standing Shoulder Press 10 x 35kg 10 x 35kg 5 x 35kg + 3x30kg 8x 30kg 7x 30kg Standing dumbell shoulder Press 10x 12.5kgx2 8x 12.5kgx2 8x 12.5kgx2 7x 12.5kgx2 6x 12.5kgx2 Shoulders Triset Raises with 3 split section shoulder Press Rear Delt Raise + Side lateral Raise + Front Raises + Mid, Top and Btm segment presses 10x 5kg + 10 x 10kg + 10 x 5kg + 20lbs 10x 5kg + 10 x 10kg + 10 x 5kg + 30lbs 10x 5kg + 10 x 10kg + 10 x 5kg + 30lbs 10x 5kg + 10 x 10kg + 10 x 5kg + 30lbs 10x 5kg + 10 x 10kg + 8 x 5kg + 30lbs Cable Lateral Raises 10x 15 10x 15 10x 15 10x 15 10x 15 10x 15 10x 15 Dips 10x bw+10kg 10x bw+5kg 10x bw 6x bw 6x bw Close Grip Bench Press 10x 30kg 10x 35kg 9x 35kg 7x 35kg 7x 35kg Skull Crushers 8x 20kg 6x 20kg 6x 20kg 6x 20kg 5x 20kg End Total Duration: 1 hour 15 mins Postworkout: 1.5 cups of 100+ 1 scoop ONs Whey |
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Jun 11 2010, 11:01 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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June 10 2010
Leg and Grip Pre WO: 5g creatine 1 scoop ONs Whey Squat 10 x 60kg 8 x 60kg 10x 50kg 8x 50kg 8x 50kg Stiff Leg Deadlift 10x 50kg 10x 50kg 10x 50kg 10x 50kg 10x 50kg Leg Curl 10x 30 8x 30 8x 30 8x 30 8x 30 Leg Extension 10x 30 10x 30 10x 30 10x 30 10x 30 10x 30 8x 30 Calf Press Toe facing Outwards/Inwards O 15+ I10 I 12 + O8 O 12+ I8 I 10 + O6 O 10 + I6 Toe Raises 10 x 7.5kg 10 x 7.5kg 8 x 7.5kg 8 x 7.5kg 6 x 7.5kg Farmers walk with thick bar 1? x 20kg x2 1? x 20kg x2 1? x 20kg x2 (Failed once midway) 1? x 20kg x2 (Failed once midway) 1? x 20kg x2 (Failed once midway) Plate pinch 30 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 End Total duration: 1 hour 20 mins Post Workout: 2 cups 100+ 1 scoop ONs Whey |
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Jun 11 2010, 11:07 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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11 June 2010
Chest and Bicep Pre WO 5g creatine 1 scoop ONs Whey Supersetted Incline db bp and reverse grip dumbell curls with thick bar 12 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 12 x 10kgx2 10 x 20kg x2 + 12 x 10kgx2 10 x 20kg x2 + 12 x 10kgx2 Flat dumbell bp + reverse grip dumbell curls with thick bar 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 Flat dumbell bp + hammer curl thick bar 10 x 20kg x2 + 10 x 10kgx2 8 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 Decline dumbell bp + Hammer curl with thick bar 8 x 20kg x2 + 10 x 10kgx2 8 x 20kg x2 + 10 x 10kgx2 8 x 20kg x2 + 10 x 7.5kgx2 8 x 20kg x2 + 10 x 7.5kgx2 8 x 20kg x2 + 10 x 7.5kgx2 Incline Flies + Incline dumbell curls with thick bar 10 x 12.5kg x 2 + 7 x 7.5kgx2 10 x 12.5kg x 2 + 6 x 7.5kgx2 10 x 12.5kg x 2 + 6 x 7.5kgx2 10 x 12.5kg x 2 + 6 x 7.5kgx2 10 x 12.5kg x 2 + 5 x 7.5kgx2 Cable crosses 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 standing Dumbell bicep curl with thick bar 10x 5kgx2 7x 5kgx2 7x 5kgx2 6x 5kgx2 6x 5kgx2 6x 5kgx2 5x 5kgx2 End post WO: 2 cups 100+ 1 scoop ONs whey |
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Jun 14 2010, 10:26 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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WEEK 5
14 June 2010 Back PreWO: 5g creatine 1 scopp ONs Whey Deadlift 10x 20kg 10x 20kg 5x70kg 4x100kg 2x120kg 1x130kg 2x135kg felt weak today. can only do 2 reps. zzz 5x100kg 5x100kg 5x100kg 5x100kg Pullups 10x bw 10x bw 6x bw pulldowns 10x 50 12x 50 Pendlay Row 10x 40kg 10x 40kg 10x 40kg 9x 40kg 9x 40kg Pulldowns neutral grip 10x 50 10x 50 10x 50 8x 50 8x 50 Dumbell bentover row 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg Reverse cable flies 10x 12.5x2 10x 12.5x2 10x 12.5x2 9x 12.5x2 9x 12.5x2 Lat pulldown machine 10x 50 10x 50 10x 50 9x 50 8x 50 8x 50 7x 50 End Training Duration: 1 hour 20 mins (felt sluggish today) POst WO 1.5 cups 100+ 1 scoop ONs Whey This post has been edited by Neek: Jun 22 2010, 10:45 PM |
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Jun 15 2010, 10:14 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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15 June 2010
Shoulders and Tricep Pre WO: 5g cretine 1 scoop ONs whey Standing Barbell Shoulder Press 10x 30kg 10x 30kg 10x 30kg 9x 30kg 6x 30kg PushPress 10x 30kg 10x 30kg Seated Dumbell shoulder press 10x12.5kgx2 7x12.5kgx2 10x10kgx2 10x10kgx2 10x10kgx2 Pre-exhaustion Shoulders Triset Raises with 3 split section shoulder Press Rear Delt Raise + Side lateral Raise + Front Raises + Mid, Top and Btm segment presses 10x 5kg + 10 x 10kg + 10 x 5kg + 30lbs 10x 5kg + 10 x 10kg + 10 x 5kg + 30lbs 10x 5kg + 10 x 10kg + 10 x 5kg + 30lbs 10x 5kg + 10 x 10kg + 10 x 5kg 10x 5kg + 10 x 10kg + 10 x 5kg Cable Lateral Raises 10x 15 10x 15 10x 15 10x 15 8x 15 8x 15 8x 15 Dips 10x bw+10kg 10x bw+5kg 10x bw 10x bw 7x bw Close Grip Bench Press 10x 30kg 10x 30kg 10x 30kg 8x 30kg 6x 30kg Skull Crushers 10x 20kg 6x 20kg 6x 20kg 6x 20kg 6x 20kg Tricep Pushdown V-bar 10x15 10x15 10x15 10x15 10x15 10x15 10x15 End Total Duration: 1 hour 15 mins Postworkout: 1.5 cups of 100+ 1 scoop ONs Whey |
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Jun 18 2010, 08:47 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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June 16 2010
Leg and Grip Pre WO: 5g creatine 1 scoop ONs Whey Squat 10 x 60kg 6 x 60kg 10x 50kg 10x 50kg 8x 50kg Stiff Leg Deadlift 10x 50kg 10x 50kg 6x 50kg Leg Curl 10x 35 10x 35 8x 35 8x 35 8x 35 8x 35 8x 35 Leg Extension 10x 30 10x 30 10x 30 10x 30 10x 30 10x 30 8x 30 Calf Press Toe facing Outwards/Inwards O 15+ I10 x35 I 10 + O8 x35 O 10+ I8 x35 I 10 + O8 x35 O 10 + I6 x35 Toe Raises 10 x 7.5kg 10 x 7.5kg 10 x 7.5kg 9 x 7.5kg 8 x 7.5kg Farmers walk with thick bar 1? x 20kg x2 (Failed once midway) 1? x 20kg x2 (Failed once midway) 1? x 20kg x2 (Failed once midway) 1? x 20kg x2 (Failed 2x midway) 1? x 20kg x2 (Failed 3x midway) Plate pinch 30 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 End Total duration: 1 hour 20 mins Post Workout: 2 cups 100+ 1 scoop ONs Whey |
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Jun 18 2010, 08:54 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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18 June 2010
Chest and Bicep Pre WO 5g creatine 1 scoop ONs Whey Supersetted Incline db bp and reverse grip dumbell curls with thick bar 12 x 20kg x2 + 15 x 10kgx2 12 x 20kg x2 + 15 x 10kgx2 12 x 20kg x2 + 12 x 10kgx2 12 x 20kg x2 + 12 x 10kgx2 12 x 20kg x2 + 12 x 10kgx2 10 x 20kg x2 + 12 x 10kgx2 Flat dumbell bp + hammer curls with thick bar 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 Decline dumbell bp + rev. grip/Hammer curl with thick bar 10 x 20kg x2 + 10 x 10kgx2 rg 10 x 20kg x2 + 10 x 10kgx2 rg 10 x 20kg x2 + 10 x 10kgx2 rg 10 x 20kg x2 + 10 x 10kgx2 h 10 x 20kg x2 + 10 x 10kgx2 h Incline Flies + Incline dumbell curls with thick bar 10 x 12.5kg x 2 + 7 x 7.5kgx2 10 x 12.5kg x 2 + 6 x 7.5kgx2 10 x 12.5kg x 2 + 5 x 7.5kgx2 Cable crosses 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 15x2 10 x 12.5x2 standing Dumbell bicep curl with thick bar 10x 5kgx2 10x 5kgx2 10x 5kgx2 10x 5kgx2 8x 5kgx2 7x 5kgx2 6x 5kgx2 End post WO: 2 cups 100+ 1 scoop ONs whey |
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Jun 22 2010, 01:58 AM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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WEEK 6
21 June 2010 Back PreWO: 5g creatine 1 scopp ONs Whey Deadlift 10x 20kg 10x 20kg 5x70kg 4x100kg 2x120kg 1x130kg 5x135kg w00t! same PR but extra one rep. 5x100kg 5x100kg 5x100kg 5x100kg Pullups 10x bw 10x bw 6x bw pulldowns 10x 50 10x 50 Pendlay Row 10x 40kg 10x 40kg 10x 40kg 9x 40kg 9x 40kg Pulldowns neutral grip 10x 45 10x 45 10x 45 10x 45 10x 45 Dumbell bentover row 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg Reverse cable flies 10x 12.5x2 10x 12.5x2 10x 12.5x2 9x 12.5x2 9x 12.5x2 Lat pulldown machine 10x 45 10x 45 10x 45 10x 45 10x 45 10x 45 8x 45 End Training Duration: 1 hour 20 mins (felt sluggish today) POst WO 1.5 cups 100+ 1 scoop ONs Whey This post has been edited by Neek: Jun 22 2010, 10:44 PM |
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Jun 22 2010, 10:38 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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Supposed to weigh-in at end of week 4 to check if diet needs tweaking. however. i lost track of time and didnt realise i was already on week 6.
anyways heres what it is: weigh in post workout after meal. weight: 64.5kg bf%: 9% (still) waist measurement: 29 1/8" 22 June 2010 Shoulders and Tricep Pre WO: 5g cretine 1 scoop ONs whey Standing Barbell Shoulder Press 10x 30kg 10x 30kg 10x 35kg 9x 35kg 10x 30kg 10x 30kg Seated Dumbell shoulder press 10x12.5kgx2 10x12.5kgx2 10x12.5kgx2 10x12.5kgx2 10x12.5kgx2 7x12.5kgx2 Pre-exhaustion Shoulders Triset Raises with 3 split section shoulder Press Rear Delt Raise + Side lateral Raise + Front Raises + Mid, Top and Btm segment presses 10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press 10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press 10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press 10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs 10x 7.5kg + 10 x 10kg + 8 x 5kg Cable Lateral Raises 10x 20 10x 20 10x 15 10x 15 10x 10 10x 10 10x 10 Dips 10x bw(64kg)+10kg 10x bw+10kg 10x bw+5kg 7x bw+5kg 7x bw Close Grip Bench Press 9x 35kg 10x 30kg 10x 30kg 8x 30kg 8x 30kg Tricep Extension 10x 20kg 10x 20kg 10x 20kg 10x 20kg 7x 20kg Tricep Pushdown V-bar 10x20 10x17.5 10x15 10x15 10x15 10x15 10x15 End Total Duration: 1 hour 15 mins Postworkout: 1.5 cups of 100+ 1 scoop ONs Whey This post has been edited by Neek: Jun 22 2010, 10:58 PM |
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Jun 24 2010, 10:06 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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WEEK 6 - Bulking HVT
June 24 2010 Leg and Grip Pre WO: 5g creatine 1 scoop ONs Whey Squat 10 x 50kg 10 x 50kg 10x 50kg 7x 50kg 8x 50kg Leg Curl 10x 35 10x 35 10x 35 10x 35 10x 35 10x 35 Leg Extension 10x 30 10x 30 10x 30 10x 30 10x 30 10x 32.5 10x 35 Calf Press Toe facing Outwards/Inwards O 15+ I10 x35 I 12 + O10 x35 O 12+ I6 x35 I 10 + O6 x35 O 10 + I6 x35 Toe Raises 10 x 7.5kg 10 x 7.5kg 9 x 7.5kg 8 x 7.5kg 7 x 7.5kg Farmers walk with thick bar 1? x 22.5kg x2 (Failed once midway) 1? x 22.5kg x2 (Failed once midway) 1? x 22.5kg x2 (Failed once midway) 1? x 22.5kg x2 (Failed 3x midway) Plate pinch 30 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 End Total duration: 1 hour 5 mins Post Workout: 1.5 cups 100+ 1 scoop ONs Whey |
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Jun 25 2010, 11:11 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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WEEK 6 - Bulking HVT
11 June 2010 Chest and Bicep Pre WO 5g creatine 1 scoop ONs Whey Supersetted Incline db bp and reverse grip dumbell curls with thick bar 12 x 22.5kg x2 + 10 x 10kgx2 10 x 22.5kg x2 + 10 x 10kgx2 10 x 22.5kg x2 + 10 x 10kgx2 10 x 22.5kg x2 + 10 x 10kgx2 8 x 22.5kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 Flat dumbell bp + reverse grip dumbell curls with thick bar 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 Flat dumbell bp + hammer curl thick bar 8 x 20kg x2 + 10 x 10kgx2 7 x 20kg x2 + 10 x 10kgx2 8 x 20kg x2 + 10 x 10kgx2 Decline dumbell bp + Hammer curl with thick bar 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 10 x 20kg x2 + 10 x 10kgx2 Incline Flies + Incline dumbell curls with thick bar 10 x 12.5kg x 2 + 7 x 7.5kgx2 10 x 12.5kg x 2 + 6 x 7.5kgx2 10 x 12.5kg x 2 + 6 x 7.5kgx2 Cable crosses 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 10 x 12.5x2 standing Dumbell bicep curl with thick bar 10x 5kgx2 10x 5kgx2 10x 5kgx2 10x 5kgx2 10x 5kgx2 10x 5kgx2 10x 5kgx2 End post WO: 2 cups 100+ 1 scoop ONs whey |
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Jun 29 2010, 11:44 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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WEEK 6 - Bulking HVT
29 June 2010 Back PreWO: 5g creatine 1 scopp ONs Whey Deadlift 10x 20kg 10x 20kg 5x70kg 4x100kg 2x120kg 1x130kg 1x140kg only one rep for new PR. dunno if its good or not 5x100kg 5x100kg 5x100kg 5x100kg Pullups 10x bw 10x bw 6x bw assisted pullups 10x -15kg 10x -15kg Pendlay Row 10x 40kg 10x 40kg 10x 40kg 10x 40kg 10x 40kg Pulldowns neutral grip 10x 50 10x 50 8x 50 7x 50 8x 50 Dumbell bentover row 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg Reverse cable flies 10x 12.5x2 10x 12.5x2 10x 12.5x2 10x 12.5x2 10x 12.5x2 Lat pulldown machine 10x 50 10x 50 8x 45 10x 45 10x 45 10x 45 10x 45 End Training Duration: 1 hour 25 mins POst WO 1.5 cups 100+ 1 scoop ONs Whey |
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Jul 1 2010, 11:26 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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30 June 2010
Shoulders and Tricep Pre WO: 5g cretine 1 scoop ONs whey Standing Barbell Shoulder Press 10x 30kg 10x 35kg 8x 35kg 10x 30kg 10x 30kg Push Press 10x 30kg Seated Dumbell shoulder press 10x12.5kgx2 10x12.5kgx2 10x12.5kgx2 10x12.5kgx2 10x12.5kgx2 Pre-exhaustion Shoulders Triset Raises with 3 split section shoulder Press Rear Delt Raise + Side lateral Raise + Front Raises + Mid, Top and Btm segment presses 10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press 10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press 10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press 10x 7.5kg + 10 x 10kg + 8 x 5kg + 30lbs BB Shoul. press 10x 7.5kg + 10 x 10kg + 8 x 5kg Cable Lateral Raises 10x 7.5 10x 7.5 10x 7.5 10x 5 10x 5 10x 5 10x 5 Dips 10x bw(64kg)+10kg 10x bw+10kg 10x bw+5kg 6x bw+5kg 5x bw Close Grip Bench Press 10x 30kg 10x 30kg 10x 30kg 10x 30kg 10x 30kg Tricep Extension 10x 20kg 10x 20kg 10x 20kg 8x 20kg 8x 20kg Tricep Pushdown V-bar 10x17.5 10x17.5 10x17.5 10x17.5 10x17.5 10x17.5 10x17.5 End Total Duration: 1 hour 15 mins Postworkout: 1.5 cups of 100+ 1 scoop ONs Whey This post has been edited by Neek: Jul 1 2010, 11:26 PM |
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Jul 1 2010, 11:29 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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WEEK 7 - Bulking HVT
1 July 2010 Leg and Grip Pre WO: 5g creatine 1 scoop ONs Whey Squat 10 x 70kg 10 x 70kg 8 x 70kg 7 x 70kg 8 x 50kg Leg Curl 5x50 5x50 5x50 5x50 5x50 15x 30 Leg Extension 10x 35 10x 35 10x 35 10x 35 10x 35 7x 35 7x 35 Calf Press Toe facing Outwards/Inwards O 15+ I12 x35 I 12 + O8 x35 O 12+ I6 x35 I 11 + O6 x35 O 12 + I7 x35 Toe Raises 10 x 7.5kg 10 x 7.5kg 8 x 7.5kg 7 x 7.5kg 5 x 7.5kg Farmers walk with thick bar 1? x 22.5kg x2 1? x 22.5kg x2 1? x 22.5kg x2 (Failed once midway) 1? x 22.5kg x2 (Failed 2x midway) Plate pinch 30 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 20 sec x 5kgx2 End Total duration: 1 hour 5 mins Post Workout: 1.5 cups 100+ 1 scoop ONs Whey |
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