Anyone interested in a group fitness challenge?

[Som-Pong]

No updates really.
I just keep doing what I'm doing.
Switched up to Incline Bench this week rather than flat. I'll keep at it until it grows stale.

[Professor Diet Butcher]

Today's leg

Zercher squats 60kg 2x10, 80kg 2x8
RDL 60kg 4x10
Cable Leg press calf raises 3x35 forgot the weight
Cable Leg press low foot placement drop set to failure
Cable Leg press high foot placement drop set to failure

[Vutulaki]

Old guys going strong

[Professor Diet Butcher]

Did another workout with my boss today. Triceps.

superset x 4: Upright db tricep extentions 12kg x 12 / db bench press 22kg x 15, 26kg x 10, 30kg x 8, 32kg x 6
tripleset x 3: eazy curl bar skullcrushers 25kg x 10 / narrow pushups x 15 / cable overhead tricep extensions x 15
superset x 3: db french curls (I think that's what they're called) 12kg x 10 / cable tricep pushdowns x 15

[Som-Pong]

Did Skullcrushers yesterday. Love that exercise.

[Vutulaki]

Fuck DB youre a strong little bastard

Rice POWA!

Seriously 32kg x 8 DB presses is good

[Professor Diet Butcher]

Fuck DB youre a strong little bastard

Rice POWA!

Seriously 32kg x 8 DB presses is good

yeah but needed a spotter from 30 on. no way I could do it by myself. Boss was doing 40kg but I was like fuck that... I don't want no pec tear!

[Vutulaki]

Of course you needed a spotter, youd get half gassed during the set up without one, still impressive

Ive been working up to a 5 rep top set for deadlifts then just moving onto the rest of my back day

Seems like not enough volume for deads but bar speed is increasing weekly if I stay at the same weight or weight is going up by 5kg whenever I want to

I think it turns the girls on. Anastasios is this enough volume or does it even matter if progress is being made? are you still alive you greek dog?

[Anastasios]

been too busy and lazy to post so heres a dump of last logs:

6 nov
barbell press 80kg x 8,6,6
pullups +10kg x 3x14
seated overhead EZbar tricep extension 70kg x 8

squats 145kg 3x10

bench press 155kg x 3, feet up bench 70kg x 20,20
seal row 80kg 3x12
incline db curl 21kg 3x10

13 nov
deadlifts 185kg x 8

15 nov
barbell press 80kg x 6,8,8
pullups +10kg 3x14
OH EZ triceps 70kg x 8,8

17 nov
squats 165 x 8
single leg calf raise +12kg 3 sets to failure + partial reps

19 nov
barbell bench 155kg x 0 horrible lol just going down here
feet up bench 70kg x 20,20
seal row 80kg 3x10
seated incline db curl 21kg x 10,8,8

21 nov
ATG squat 165kg x 5,5,8

25 nov
BB press 80kg x 8,8,6
pullups +10kg 3x12
OH EZ tricep 70kg x 6,6
50kg x 12

27 nov
deadlifts 185kg x 3 total shit
left leg seated leg curls 3 sets to failure

Paradigm shift the past week. No more single top sets for squat bench and deadlift. Instead I will aim for 3 sets with the last to or close to failure. All other exercises I will lower weights and focus more on working the muscle rather than executing the lift.

[Anastasios]

Of course you needed a spotter, youd get half gassed during the set up without one, still impressive

Ive been working up to a 5 rep top set for deadlifts then just moving onto the rest of my back day

Seems like not enough volume for deads but bar speed is increasing weekly if I stay at the same weight or weight is going up by 5kg whenever I want to

I think it turns the girls on. Anastasios is this enough volume or does it even matter if progress is being made? are you still alive you greek dog?

Still paying taxes so still alive. Woof woof.

If you are making progress, keep doing it. If it is just one top set then go for max reps.