Trofius' days 2010. - Page 6 - Ausbb

trofius · 21-02-2010, 04:48 PM

Sunday, I added more pics http://ausbb.com/bodybuilding-traini...html#post90363

bench
60 x 10
90 x 10
90 x 10
90 x 9
80 x 8
70 x 14

squats
70 (bw) x 20
80 x 8

upright rows
40 x 10, 9, 9

bw pullups
9, 7, 5

military press
40 x 10, 10

alt db curls
12.5 x 10, 10
15 x 8

trofius · 25-02-2010, 10:04 PM

Crappy day off work. Have been looking after a sick bub.

bench
60 x 10
80 x 10
100 x 4
100 x 4
100 x 5
100 x 5
100 x 4
70 x 18

squat
60x 10
80 x 10
80 x 10
90 x 6
90 x 6,...80 and 90 are pbs for reps

military press
40 x 10
50 x 6
50 x 7

upright rows
40 x 10, 9, 9

bw pull ups
10, 8

going to start pushing the weights up again, but will keep a big rep set in there. squats are allready looking better than the last cycle.
shoulders, tris, and back need lots of attention.

minithemeezer · 26-02-2010, 07:20 AM

Quote:

Originally Posted by Fadi

Mick, the acne and hair side effects I included were for the ladies, not you and I

. We get the other goody bits

!

The ladies; well I haven't started with the ladies yet, not yet...

Fadi.

The ladies are waiting ...

.

I'm glad I didn't run out and buy the catering size pack of Korean Red Ginseng as the whole bearded lady thing doesn't work for me

.

/threadjack

trofius, great efforts on the squats and BPs.

trofius · 26-02-2010, 11:18 PM

Thanks, Mini.

Any attention is good attention....no dramas about the hyjack, my rantings would be pretty boring after a while..lol

trofius · 01-03-2010, 07:09 PM

Ok spent the entire weekend laying waste to all the gardens in the yard, inc monkeying up trees and cutting them down a few meters at a time untill i was 2m to the ground. hard work with a hand saw..hands are fried, dry and sore. lots of good Hiit training but.

Today I made it back to gym after an average last week gym wise.

Deads
60 x 10
80 x 10
100 x 10
120 x 3
130 x 1
140 x fail
100 x 10
100 x 10 these really smashed my already sore hands

power clean 60kg x 1
military press
60 x 3
40 x 10
50 x 8
50 x 8, struggling.

upright rows
40kg x 10, 10, 10

wg pull ups / alt dips

bw x 8 / bw x 20
bw x 6 / bw+20 x 10
bw x 8 / bw+20 x 10,..just

alt db curls
12.5 x 10
15 x 10

hands are really sore, but went ok today, was slightly distraced by the hot young lady doing 60 and 65kg squats, she was at best 55kg,... impressed...

trofius · 04-03-2010, 11:01 PM

bench

60 x 10
100 x 5
100 x 5
100 x 5
110 x 1
70 x 18

Squats
bar x 10 stretch
60 x 5
80 x 12, will start pushing for 20 with the heavier weight.
90 x 6
90 x 4

upright rows
40 x 10
40 x 10
40 x 10

BB rows, (over hand grip, which is beter over or under?)
40 x 10
50 x 10
50 x 10

incline db press
25 x 10
30 x 10
32.5 x 6

bw wg pull ups
8,6,6

lateral shoulder flies
6 x 10
7 x 10
8 x 10

trofius · 05-03-2010, 10:04 PM

deads
60 x 10
80 x 10
100 x 10
120 x 3
120 x 2
100 x 10

military press
40 x 10
50 x 8
55 x 5

alt db curls
12.5 x 10
15 x 8

dips
bw x 18
bw+20 x 10
bw+20 x 10

preacher curls
30 x 10
30 x 12

front raises
10 x 10
12.5 x 10

trofius · 10-03-2010, 12:34 PM

Forgot to charge the batteries and feel really flat, felt like I was wasting my time. It has been 5 days, without days off work, maybe that all it is, tired.

Bench
60 x 10
100 x 5
100 x 5
100 x 5
100 x 5
70 x 16

squats
60 x 10
80 x 6
80 x 8
80 x 6
60 x 10, these felt really heavy today, struggling on every set.

wg bw pullups
10, 10, 7.

upright rows
40 x 10, 10, 10

bb rows
40 x 10, 10, 10

went home..

trofius · 12-03-2010, 09:56 PM

Ok after the dismal effort for squats and all round on wednesday I needed to redeem myself.

Squats
80 (1.14bw) x 18, who hooo,...lol best effort so far after 16 I could taste the 20, but at 18 it was two steps back, one step forward, were did the mirror go, ohh fk rack the damm thing, fall to floor,...lay dying for 5 minutes,....maybe next time

incline db press
27.5 x 10
32.5 x 10
37.5 x 6, felt solid, got hard, but just focused and pushed em up.

Another take this for being a weak bastard, so cope this, set of squats
80 x 9, legs still rather numb lol.

military press
40 x 16,, grrrrrrrr never had a delt / trap pump before! were did my neck go?....
50 x 8
50 x 8

wg bw pullups
10, 10, 9 damm I am on fire tonight...

bb rows
40 x 12
50 x 10
50 x 10

Dips
bw x 20 smashed em
bw+20 x 10
bw+20 x 10,

feel awsome after tonights efforts, andi had crap food, crap sleep today
bed at 1am, up at 4, 6, and eventually 7.30
breakfast: cup of tea, cereal
morning tea, 300ml of shake and half a banana the rest was pus, and made me gag
lunch: small tin of backed beens, a few slices of cold meat, other 300ml of shake, a handful of lolies.
after noon snack, coffee, 2 bits of toast( promite, and marmalade jam)
after gym / currently a large glass of juice, or two.
Dinner in an hour ???? will update when i work that out...(3 boiled eggs cheese, 2xtoast, and half a litre of two fruits)

Ben · 13-03-2010, 02:50 PM

Quote:

Originally Posted by trofius

bed at 1am, up at 4, 6, and eventually 7.30

Ouch! The missus doesn't get up?

Nice work on the squats too mate.

21-02-2010, 04:48 PM	#51 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Sunday, I added more pics http://ausbb.com/bodybuilding-traini...html#post90363 bench 60 x 10 90 x 10 90 x 10 90 x 9 80 x 8 70 x 14 squats 70 (bw) x 20 80 x 8 upright rows 40 x 10, 9, 9 bw pullups 9, 7, 5 military press 40 x 10, 10 alt db curls 12.5 x 10, 10 15 x 8 __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html Last edited by trofius; 21-02-2010 at 05:34 PM.

25-02-2010, 10:04 PM	#52 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Crappy day off work. Have been looking after a sick bub. bench 60 x 10 80 x 10 100 x 4 100 x 4 100 x 5 100 x 5 100 x 4 70 x 18 squat 60x 10 80 x 10 80 x 10 90 x 6 90 x 6,...80 and 90 are pbs for reps military press 40 x 10 50 x 6 50 x 7 upright rows 40 x 10, 9, 9 bw pull ups 10, 8 going to start pushing the weights up again, but will keep a big rep set in there. squats are allready looking better than the last cycle. shoulders, tris, and back need lots of attention. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

26-02-2010, 11:18 PM	#54 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Thanks, Mini. Any attention is good attention....no dramas about the hyjack, my rantings would be pretty boring after a while..lol __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

01-03-2010, 07:09 PM	#55 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Ok spent the entire weekend laying waste to all the gardens in the yard, inc monkeying up trees and cutting them down a few meters at a time untill i was 2m to the ground. hard work with a hand saw..hands are fried, dry and sore. lots of good Hiit training but. Today I made it back to gym after an average last week gym wise. Deads 60 x 10 80 x 10 100 x 10 120 x 3 130 x 1 140 x fail 100 x 10 100 x 10 these really smashed my already sore hands power clean 60kg x 1 military press 60 x 3 40 x 10 50 x 8 50 x 8, struggling. upright rows 40kg x 10, 10, 10 wg pull ups / alt dips bw x 8 / bw x 20 bw x 6 / bw+20 x 10 bw x 8 / bw+20 x 10,..just alt db curls 12.5 x 10 15 x 10 hands are really sore, but went ok today, was slightly distraced by the hot young lady doing 60 and 65kg squats, she was at best 55kg,... impressed... __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html Last edited by trofius; 01-03-2010 at 07:15 PM.

04-03-2010, 11:01 PM	#56 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	bench 60 x 10 100 x 5 100 x 5 100 x 5 110 x 1 70 x 18 Squats bar x 10 stretch 60 x 5 80 x 12, will start pushing for 20 with the heavier weight. 90 x 6 90 x 4 upright rows 40 x 10 40 x 10 40 x 10 BB rows, (over hand grip, which is beter over or under?) 40 x 10 50 x 10 50 x 10 incline db press 25 x 10 30 x 10 32.5 x 6 bw wg pull ups 8,6,6 lateral shoulder flies 6 x 10 7 x 10 8 x 10 __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

05-03-2010, 10:04 PM	#57 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	deads 60 x 10 80 x 10 100 x 10 120 x 3 120 x 2 100 x 10 military press 40 x 10 50 x 8 55 x 5 alt db curls 12.5 x 10 15 x 8 dips bw x 18 bw+20 x 10 bw+20 x 10 preacher curls 30 x 10 30 x 12 front raises 10 x 10 12.5 x 10 __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

10-03-2010, 12:34 PM	#58 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Forgot to charge the batteries and feel really flat, felt like I was wasting my time. It has been 5 days, without days off work, maybe that all it is, tired. Bench 60 x 10 100 x 5 100 x 5 100 x 5 100 x 5 70 x 16 squats 60 x 10 80 x 6 80 x 8 80 x 6 60 x 10, these felt really heavy today, struggling on every set. wg bw pullups 10, 10, 7. upright rows 40 x 10, 10, 10 bb rows 40 x 10, 10, 10 went home.. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

12-03-2010, 09:56 PM	#59 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Ok after the dismal effort for squats and all round on wednesday I needed to redeem myself. Squats 80 (1.14bw) x 18, who hooo,...lol best effort so far after 16 I could taste the 20, but at 18 it was two steps back, one step forward, were did the mirror go, ohh fk rack the damm thing, fall to floor,...lay dying for 5 minutes,....maybe next time incline db press 27.5 x 10 32.5 x 10 37.5 x 6, felt solid, got hard, but just focused and pushed em up. Another take this for being a weak bastard, so cope this, set of squats 80 x 9, legs still rather numb lol. military press 40 x 16,, grrrrrrrr never had a delt / trap pump before! were did my neck go?.... 50 x 8 50 x 8 wg bw pullups 10, 10, 9 damm I am on fire tonight... bb rows 40 x 12 50 x 10 50 x 10 Dips bw x 20 smashed em bw+20 x 10 bw+20 x 10, feel awsome after tonights efforts, andi had crap food, crap sleep today bed at 1am, up at 4, 6, and eventually 7.30 breakfast: cup of tea, cereal morning tea, 300ml of shake and half a banana the rest was pus, and made me gag lunch: small tin of backed beens, a few slices of cold meat, other 300ml of shake, a handful of lolies. after noon snack, coffee, 2 bits of toast( promite, and marmalade jam) after gym / currently a large glass of juice, or two. Dinner in an hour ???? will update when i work that out...(3 boiled eggs cheese, 2xtoast, and half a litre of two fruits) __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html Last edited by trofius; 12-03-2010 at 10:43 PM.