No Rest for the Weary

[CRZA]

I think its a good choice, Kid. You could always try sheiko another time!

Seconded

Glad to hear the hip's feeling better, good luck with sheiko brah

Thanks man. Appriciate it

Week2Day1
Squats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 5 x 2

Bench Press
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 5 x 3

Flies 5 x 10 x 15kg
Dips: 5 x 10, bw

Front squats
85 x 2 x 3
105 x 2 x 3
115 x 4 x 2

Rows
70 x 5 x 5

Time: 1h. 45min

Good squats. Bench could of felt better

 

[miaou]

Can't wait until my squats feel good again!

Good work here, breh.

 

[belph]

dem squats

 

[CRZA]

Can't wait until my squats feel good again!

Good work here, breh.

Thanks bro. I hope you fix your knee issues man. You had some great progress while being injury free.

dem squats

Thanks, they're going to be alot better in the coming months. I promise you that.


Paused deadlifts
122.5 x 3
147.5 x 3
172.5 x 2 x 3
185 x 4 x 2

Bench Press
70 x 6
85 x 2 x 6
90 x 4 x 6

Flies: 15kg x 5 x 10

Partial deadlifts
110 x 4
140 x 4
165 x 2 x 4
180 x 4 x 4

Split Squats: 50 x 5 x 5
lol, the last rep. I went a bit too deep and the foot slid off the bench (I wore no socks) So that could of ended real bad. Thankfully I got to my knee and just lunged up.
Concentration curls: 20 x 5 x 5

good day.

Spoiler

 

[kotriz]

good job bro!
that incident with the split squats sounds dangerous... im glad that nothing serious happened
by the way, the vid that you posted was awesome, i couldnt wait till the max day and watched it today lol

 

[CRZA]

Thanks bro. Yeah, Good thing I used a light weight for the split squats. That video is great, Ive watched it before every workout the past month.

Squats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 5 x 3

Bench Press
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 2 x 2
105 x 3
90 x 5
80 x 7

Squats
95 x 5
115 x 2 x 5
132.5 x 4 x 4

Zercher GMs: 70 x 5 x 5
Ab rollouts: Knees: +20 x 3 x 10

Vulcan inbetween sets
R: 8/8 x 5 singles. 9/8 x 0,1. 7/7 x 10
L: 7/7 x 3 singles? 8/7 x 2 singles

Ok.
Plan is to do some upper back and biceps tomorrow. Then maybe a bike ride. We'll see how I feel.

Spoiler

 

[kotriz]

good job man, and excellent pics!
i need to get back to training my grip, I've neglected it for quite a bit
the video is indeed awesome, it sends shivers through my spine

 

[CRZA]

Thanks. I just do the grip stuff inbetween sets. Saves time and cures boredom - win

This one is great too (same creator). He has other videos too, but their not as good imo


Swole sesh.
Rack chins
bw x 8
+15 x 8,8
bw x8

Db rows
40 x 3 x 8

Upright rows / Face pulls
3 x 10 / 3 x 12

Concentration curls
20 x 3
25 x 3
20 x 6
15 x 10

Incline preacher curls
15 x 2 x 10

Hammer curls
10 x 2 x 12

45 minutes bike ride. Now its time for ice cream.

 

[redbeard]

Nice curling and flies mate, I'm gonna need to see a progress pic pretty soon.

 

[CRZA]

lulz. Dont hold you breath.

But in seriousness, I think sheiko could couse some chest growth.
Sheiko has plenty of flies programmed
3 times a week for 5x10. A cycle of sheiko (4weeks) = 600 reps of flies
If you keep up sheiko for 6 months thats 3600 reps!
= Chest swoleness.

 

[CRZA]

Squats
105 x 5
125 x 4
142.5 x 2 x 3
162.5 x 4 x 2

Bench Press
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 6 x 3

Flies 15kg x 5 x 10
Dips: bw x 5 x 10

Squats
95 x 3
115 x 3
132.5 x 3
152.5 x 4 x 3

Rows
70 x 5 x 5

Concentration curls
20 x 3 x 5
15 x 15

Squats looked good. Bench wasnt too good.

 

[CRZA]

Deficit deadlifts
122.5 x 6
147.5 x 2 x 3
160 x 4 x 3

Bench Press
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 2 x 3
120 x 2 x 2
112.5 x 2 x 3

Partial deadlifts
147.5 x 4
157.5 x 2 x 4
172.5 x 2 x 3
200 x 3 x 2

Lunges
50 x 2 x 5
60 x 2 x 5
70 x 5

Time: 1h 45min

Good workout. Bench needs work.
Got a sore thread, need to overdose on vit C and get a good night sleep

Spoiler

 

[miaou]

I approve of the choice of pics.

Hope your thread gets better.

 

[CRZA]

lol! I offcourse meant throat, not thread.
thanks, glad you like teh selection.

Squats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 6 x 3

Bench Press
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 7 x 3

Clean and press
50 x 4
60 x 3 x 4
50 x 4

Flies: 15kg x 5 x 10

Zercher GM's
70 x 5, 80 x 5, 90 x 5, 100 x 10

Ab rollouts
25 x 2 x 10
bw x 10

Kinda tired, but everything had good technique and good speed.
A little sluggish squats, bench felt fine.

Will train upper back tomorrow.

 

[toonie]

God damn, I loved that pic selection.

*is an ass/legs man*

 

[kotriz]

good job!

 

[CRZA]

God damn, I loved that pic selection.

*is an ass/legs man*

:icon_chee

good job!

Thanks mate

Swole sesh

Chins
3 x 8 bw

One arm rows
40 x 4 x 8

Face pulls 5 x 12

Concentration curls
20 x 3
25 x 4
20 x 5, R:5(L:4), R:5(L:4)

bb curls
30 x 2 x 8

Hammer curls
10 x 2 x 10

 

[JauntyAngle]

Chins
3 x 8 bw

One arm rows
40 x 4 x 8

Face pulls 5 x 12

Concentration curls
20 x 3
25 x 4
20 x 5, R:5(L:4), R:5(L:4)

bb curls
30 x 2 x 8

Hammer curls
10 x 2 x 10

Entirely curling/pulling movements. Nice.

 

[CRZA]

Yeah. Have to balance out the pressing from sheiko + you get swole

Squats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 5 x 3

Bench press
77.5 x 5
90 x 5
105 x 5 x 4

Vulcan gripper / in between sets
R: 8/8 x 5 singles. 9/8 x 1, 9/9 x 1 PR, 7/7 x 5
L: 7/7 x 1,1. 8/7 x 1, 8/8 x 1. 7/7 x 3. Or something like that.

Dips / Flies
15 x 3 x 8 / 10

Front squats
77 x 2 x 5
95 x 2 x 4
115 x 3 x 3

Rows
70 x 3 x 8

Spoiler

Felt like complete shit coming in today. Bench technique needs work. I need to focus more, every rep needs to look the same!
Squats, I think I should sit back more.

 

[kotriz]

damn thats some serious grip strength! congrats! i need to catch up, i've neglected it for quite some time