New cycle

[Ifonly]

Thanks zed. I like the sound of them.
So I'll drop bench press and incline.
Shal I keep everything else the same?
Like this:

Gironda dips
Incline flye
Close grip press
Shoulder DB palms inwards
Skull crushers

Do you think 5 exercise is ok?

 

[Ifonly]

Gironda dips
Incline flye
Close grip press
Shoulder DB palms inwards
Skull crushers

Do you think 5 exercise is ok?

Shall I 4x12 all these?

Gona train push tomo. When PIPs have lessened.
Legs tonight. Hopefully no back pumps.

 

[zedhed]

Yep looks good bro. 4x10 across the board.

 

[Ifonly]

Yep looks good bro. 4x10 across the board.

Cool. Look forward to testing it.

Tonights workout
LEGS

Squat
1x10@bar
1x8@50kg
1x8@100kg
1x6@110kg
1x2@120kg
1x3@125kg PB
1x5@110kg
1x5@110kg

F squat
5x5@70kg

D.L
1x6@50kg
1x5@100kg
1x5@140kg
1x1@160kg
1x1@160kg
1x3@140kg

 

[zedhed]

Cool. Look forward to testing it.

Tonights workout
LEGS
10 min bike. HR 130 BPM. Light tension. WU your knees and hips.

Squat
1x10@bar Instead of this, would rather see you do 4x12 at body weight, no additional weight. Better WU for you.
1x8@50kg
1x8@100kg
1x6@110kg
1x2@120kg
1x3@125kg PB
1x5@110kg
1x5@110kg

F squat
5x5@70kg

D.L
1x6@50kg
1x5@100kg
1x5@140kg
1x1@160kg
1x1@160kg
1x3@140kg

xpv

 

[Ifonly]

xpv

Cool I'll do this. Only thing is don't have a bike and train at home. Is there an alternative?

 

[zedhed]

Yeah, do half squats.
Just grind em out like an engine. Not fast, but nice and controled. 5x20.
This is primarily for your knees, get them good and warmed up and lubricated.

 

[Ifonly]

Yesterday
PUSH

Gironda dips
3x10@BW
1x12@bw
Found these hard zed! Good but hard. Got the hang of them by the end.

Incline flye
4x10@16kg each arm

CGP
1x10@50kg
2x10@60kg
1x12@60kg

D.B Shoulder press palms inwards
1x10@16kg each arm
3x10@16kg each arm

Skull Crushers
4x12@25kg

Do you think I'm doin enuff direct chest work?

 

[zedhed]

Yeah bro the Gironda dips are tits. I love em too.

Bro with the GDips focusing on your chest and the Inc Flys as long as your doing 2 seconds up and the same down and using all the weight you can handle your doing fine. Then your also getting indirect work from the CGBP too. So your chest should be getting plenty.

 

[Ifonly]

Yeah bro the Gironda dips are tits. I love em too.

Bro with the GDips focusing on your chest and the Inc Flys as long as your doing 2 seconds up and the same down and using all the weight you can handle your doing fine. Then your also getting indirect work from the CGBP too. So your chest should be getting plenty.

Cool.

Pull day.

Thought I done pretty well! Felt fuckin strong. Lovin the tren. Shame it's ending soon. Anyway proviron should arrive soon. So I'll giv that a whirl!! Haha.

Neutral wide chin
4x8@BW WU

BO row parallel with floor
1x5@55kg
1x5@60kg
1x5@65kg
2x5@70kg

Wide chin palms forward
2x8@bw
2x5@10kg
1x10@BW

1arm row
3x8@49kg each arm

BB Shrugs in front
1x8@170kg
2x10@170kg
Tried behind again but no luck!! Fuckin arse gets in the way feels awkward and just pisses me off. Hahaha.
Done another two at:
2x12@110kg

Wide cable row SS laterals
3xfailure@30kg. 3x10@9kgeach arm

Alternate dumbell curls
2x6@16kg each arm
1x6@18kg each arm
Didn't have much rest between DB sets as dinner was ready.