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    #76
    Originally posted by tigar View Post

    What does wtf mean ?
    To be honest man, I'm not sure either, I just saw someone else use the term and thought it sounded cool, if you find out please let me know.


    Tuesday, 20/04/21
    chest shoulders triceps

    db flat bench press
    30kg, 7, 6, 6

    db incline bench press
    25kg, 9, 8, 8

    standing lateral raise with band
    3 x 40 each side

    tricep push down blue band
    3 x 25

    db tri kick back
    7.5kg, 2 x 10

    this went pretty bloody well, no pain in shoulders as i trype this and spent some extra time under a decent weight, looking good if i can continue this plan.

    Comment


      #77
      Thursday, 22/04/21

      legs, lats

      raptor leg press
      260kg, 3 x 8
      220kg, 10
      180kg, 15
      140kg, 20
      100kg, 40

      raptor squat
      120kg, 3 x 13

      lying leg curl
      40kg, 2 x 10

      lat pull down uni lat machine
      55kg, 3 x 10
      50kg, 10
      45kg, 10, drop set
      40kg, 10, drop set
      35kg, 10, drop set

      another good workout, legs progressing well.
      the lighter sets on leg press were pretty much full drop sets, probably 30 seconds rest between sets, pretty intense.

      squats felt strong, reckon i had another rep in the tank and did an extra rep from last week, probably go heavier on these next week.

      didn't do any calf work today, wanted to do some work on the pec deck so will hit calves at home.

      didn't write up the pec deck cause i didn't keep track of reps just did a shit load of them.

      Comment


        #78
        Originally posted by blindfreddy View Post
        Thursday, 22/04/21

        legs, lats

        raptor leg press
        260kg, 3 x 8
        220kg, 10
        180kg, 15
        140kg, 20
        100kg, 40

        raptor squat
        120kg, 3 x 13

        lying leg curl
        40kg, 2 x 10

        lat pull down uni lat machine
        55kg, 3 x 10
        50kg, 10
        45kg, 10, drop set
        40kg, 10, drop set
        35kg, 10, drop set

        another good workout, legs progressing well.
        the lighter sets on leg press were pretty much full drop sets, probably 30 seconds rest between sets, pretty intense.

        squats felt strong, reckon i had another rep in the tank and did an extra rep from last week, probably go heavier on these next week.

        didn't do any calf work today, wanted to do some work on the pec deck so will hit calves at home.

        didn't write up the pec deck cause i didn't keep track of reps just did a shit load of them.
        Training log looking great bro!

        Comment


          #79
          Originally posted by Vasoblitz View Post

          Training log looking great bro!
          Thanks man, reckon I've made a few gains since we trained together back in Feb, good to see you here, hope you're doing well.

          Saturday, 24/04/21
          chest shoulders triceps

          db flat bench press
          25kg, 14, 13,12
          22.5kg, 17

          db incline bench press
          20kg, 3 x 16

          standing lateral raise with band
          3 x 40 each side

          tricep push down blue band
          3 x 25​

          db skullcrusher
          10kg, 2 x 15

          good volume session, got 14 on the first set of flat bench, thought i'd keep getting 14 but high reps and short rest got me.

          chucked some skullcrushers in for something different at the end.

          all round a good workout.

          ​​

          Comment


            #80
            Sunday, 25/04/21
            posterior chain

            dead lift
            120kg, 2 x 8
            100kg, 2 x 12
            90kg, 20

            rdl
            60kg, 2 x 10

            bb row supinated
            45kg, 4 x 12

            45 shrug/scap retraction
            12.5kg db, 4 x 25

            neck flex
            5kg, 50

            45 back extension
            2 x 40, body weight

            very happy with how the deads went up today, put a couple extra reps on the heavy sets and they felt light.

            rdl back in the mix, one of my favourite movements

            instead of regular bb shrugs did shrugs on a 45 with db's, really squeeze the fuck out of my scaps, also did this movement as a super set with bb rows.

            Comment


              #81
              Tuesday, 27/04/21
              chest shoulders triceps

              db flat bench press
              30kg, 7, 6, 7

              db incline bench press
              25kg, 3 x 10

              standing alateral raise with band
              3 x 40 each side

              tricep push down blue band
              3 x 25

              db tri kick back
              7.5kg, 2 x 12

              good workout, getting a couple of extra reps here and there, slowly feel i'm getting stronger, progress is still progress particularly as i am still on minimal calories.

              Comment


                #82
                Keep it up legend !!!

                Comment


                  #83
                  Thursday, 29/04/21
                  legs, lats

                  raptor leg press
                  260kg, 2 x 10
                  220kg, 12
                  180kg, 15
                  140kg, 20
                  100kg, 40

                  raptor squat
                  140kg, 3 x 8

                  lying leg curl
                  40kg, 2 x 12

                  lat pull down, uni lat machine
                  55kg, 3 x 10
                  50kg, 10, drop set
                  45kg, 10, drop set
                  40kg, 10, drop set
                  35kg, 10, drop set

                  really good workout, leg press felt strong as, i couldn't remember if I did 2 or 3 sets at top weight so I did 2, probably should have checked my log before I went to the gym, anyway, I would have got 3 sets of 10, something for next time.

                  squats went really well also, could have gone for sets of 10, that will be the goal for next week.

                  leg curls felt light, improvements on everything.

                  Comment


                    #84
                    Saturday, 01/05/21
                    chest shoulders triceps

                    db flat bench press
                    25kg, 3 x 15
                    22.5kg, 15

                    db incline bench press
                    20kg, 3 x 20

                    standing lateral raise with band
                    3 x 40 each side

                    tricep push down blue band
                    3 x 25

                    skullcrusher hammer bar
                    20kg, 3 x 10

                    happy with progress, another good volume session.

                    Comment


                      #85
                      Great progression mate keep up the good work. I'd love to get a blindfreddy thread going one day. I got a million questions to ask about how a blind man goes about his days

                      Comment


                        #86
                        Been following along mate, love your work!

                        Comment


                          #87
                          You're not missing out on much Freddo.

                          Women seem to be expiring exponentially, & everything's Podcasts anyways -- to cater for spoilt bastards like you!

                          Commitment to your thread is unmatched.
                          Nice work brother!

                          Comment


                            #88
                            Originally posted by SmaCCa View Post
                            Great progression mate keep up the good work. I'd love to get a blindfreddy thread going one day. I got a million questions to ask about how a blind man goes about his days
                            Anytime you want man, ask away, I don't mind answering.

                            Comment


                              #89
                              Originally posted by Stanley Ipkiss View Post
                              You're not missing out on much Freddo.

                              Women seem to be expiring exponentially, & everything's Podcasts anyways -- to cater for spoilt bastards like you!

                              Commitment to your thread is unmatched.
                              Nice work brother!
                              Thanks mate, yeh technology these days is amazing, there's a way to do almost everything, maybe not drive a car...yet.

                              Comment


                                #90
                                Originally posted by Team Hrvtska View Post
                                Been following along mate, love your work!
                                Thanks mate.

                                Sunday, 02/05/21
                                posterior chain

                                dead lift
                                85kg, 5 x 10

                                bb shrug
                                45kg, 3 x 25
                                45 db shrug
                                15kg, 3 x 15
                                bb row supinated
                                45kg, 4 x 12

                                neck flex
                                5kg, 50

                                45 back extension
                                2 x 40

                                so...had a few too many cones for lunch and was feeling less than enthusiastic for this workout, no way was i going for heavy dead so changede things up a bit

                                bb shrug, 45 shrug and bb row all dones as one big super set, man what a pump that gave.

                                Comment

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