Wogi's 2009 comp log

d@n

bloody hell you journal monkey

wogihao

yes i am lol

right decided maby some people would like to see what im like off the cell tech... (well cruseing anyway).

This was after a chest session..

(check out my new poseing trunks, my wife thinks there cool.)



Im a few weeks into my cruse now so i lost a bit of size compared to the last shots i think. lol check out my bleading from having to shave quickly...



on the plus side the gyno has receded back to pub lad level so thats cool.

chest has shrunk a bit but the arms are made of strong stuff i feel lol.



somthing for the "private room" part of the future website lol...

Bodyworks

You have a wife ?

after wearing trunks like that ?

seriously fella, work on the posing. the facial expression alone kills me.

crazycal1

youve got good calves -
you lucky fecker!!!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

wogihao

haha well yea, supriseing I been married for nearly 3 years now lol.

she liked the trunks.

Yea one of my friends is well into her dance/drama stuff (she did it in uni) but now shes a burlesque dancer so she agreed to help me sort out a free poseing routine during the summer so that should be fun.

Need to find a judge/poseing guru to help me with the mandotory poses ect.. took ages to work out how to flex the quads lol.

I know the angles are realy hit and miss with the poseing, somemtimes the shots look good and otheres shite lol. Amazing what a slight change in postion of the arm/leg ect makes.

Facial expressions - haha agreed it makes me look care in the comunity,

FAT BOY

Facial expressions - haha agreed it makes me look care in the comunity,[/quote]

pmsl this log is great m8 .

11stMUSCLEMAN

i'm sure supergirl had the same trunks as you m8..lol lol lol

wogihao

haha thanks guys.

right bit of a special training day,

Chest:

Flat barbell bench press:

1 x 15 @ 70kg
1 x 10 @ 120kg
1 x 5 @ 140kg
1 x 3 @ 150kg
1 x 8 @ 120kg
1 x 6 @ 120kg
1 x 3 @ 120kg

incline barbell bench (wide grip, touch the neck pause at the top and bottom)

1 x 20 @ 70kg
1 x 13 @ 90kg
1 x 10 @ 90kg
1 x 7 @ 90kg
2 x 10 @ 70kg

decline dumbell bench:

1 x 15 @ 20kg
4 x 15 @ 30kg


cable cross overs:

1 x 15 @ 10kg a side
1 x 15 @ 20kg a side
1 x 15 @ 30kg a side
1 x 15 @ 40kg a side
1 x 8 @ 50kg a side
1 x 15 @ 40kg a side

machine flys:

4 x 10 @ stack


dumbell flys:

2 x 10 @ 10kg

overhead tricep press:

1 x 20 @ 20kg
1 x 15 @ 30kg
1 x 12 @ 40kg
1 x 10 @ 40kg
1 x 13 @ 30kg

tricep press down:

5 x 15 @ 90kg

then a drop set of (no rest between sets, i just drop the pin one every time i get tired)...

1 x 4 @ 90kg
1 x 4 @ 85kg
1 x 4 @ 80kg
1 x 3 @ 75kg
1 x 2 @ 70kg
1 x 2 @ 65kg
1 x 2 @ 60kg
1 x 2 @ 55kg
1 x 4 @ 50kg
1 x 3 @ 45kg
1 x 4 @ 40kg
1 x 6 @ 35kg
1 x 9 @ 30kg
1 x 15 @ 25kg
1 x 17 @ 20kg
1 x 26 @ 15kg

took just over 2 hours.

thats the best bench ever for reps, was well chuffed the inzer wraps helped me alot very confortable.

wogihao

hmmm today I went to gym and did legs/back.

was very quiet as it was just after 2pm - I was the only one there.

Back:

deadlift:

1 x 15 @ 65kg
1 x 10 @ 105kg
3 x 10 @ 145kg
(hey im just starting useing this exersise again...)

barbell rows:

1 x 15 @ 65kg
1 x 10 @ 85kg
1 x 10 @ 105kg
1 x 10 @ 120kg

high pulls:

1 x 15 @ 20kg
1 x 15 @ 40kg
1 x 15 @ 65kg
1 x 10 @ 85kg

lat pulldown:

(long bar infront)

1 x 15 @ 5 pin
1 x 10 @ 10 pin
1 x 10 @ 13 pin
1 x 8 @ stack

(palms faceing each other bar behind)

1 x 15 @ 4 pin
1 x 15 @ 6 pin
1 x 10 @ 8 pin
1 x 10 @ 10 pin

(v bar infront)

1 x 15 @ 5 pin
1 x 10 @ 8 pin
2 x 10 @ stack

Dumbell rows:

1 x 10 @ 40kg
1 x 10 @ 50kg
2 x 8 @ 60kg

Legs:

hamstring curls:

1 x 15 @ 15kg
3 x 15 @ 30kg

hack squats:

1 x 20 @ 10 pin
4 x 20 @ 13 pin

adbuctor machine:

1 x 20 @ 8 pin
1 x 20 @ 12 pin
1 x 20 @ stack

leg extention (single leg-no rest betwen sets):

5 x 15 @ 8 pin

Standing calf rase:

5 x 20 @ stack

Seated calf rase:

1 x 20 @ 50kg
4 x 20 @ 80kg

END

This workout is a bit unusual as I had to fit in legs and back on the same day as its was very serious that I try and start to fix my terible back. But also I knew this was the last opertunity this week to do my light leg day.

I got there around 2pm and was out by 4:10pm

Anyway, back is the cinderella body part at the mo, so i needed to get busy and try and fix that the numbers are very poor especialy for the deadlift. I will fix this in the comming weeks.

Legs - well this was more detail and trying to add some mass to my hamstrings, no squats because i did them last week and as I did deadlifts thats quite a bit of core stimulation anyway. Have to keep the waist under control as much as possible.

Today the Mike Mentzer book came from amazon finaly so I will have a read later.

Funny in the last 15 mins 2 guys came in they were skinny bicep boys and they load up the bench with 70kg so i think intresting thats my warmup but these guys are maby 160lbs **** soaking wet (with blond highlights and one had a gasp wife beater) After talking about there life for about 5 mins (in this time i had done 4 sets on calves). the guy sits down presses the bar goes down till about 6" above his chest then he presses back up. What was worse was his training partner was rowing the bar as he was saying "its all you bro!"

they were still talking when i left, they had done maby 2 sets at most and took 15 mins.

wogihao

Ok todays training is Shoulders.

Hang clean + strict push press (no leg dipping but back bend):

40kg x 15 rep
50kg x 12 rep
60kg x 10 rep
70kg x 8 rep
80kg x 6 rep

Some streatching was done before workout.

Hang clean is a bit of a forgoten exersise for many people, but its very efective tool i think and as back is one of my weak points i want to train it as much as possible. Plus it looks cool.

YouTube - Hang Clean Tutorial

Imagine instead of letting the bar fall from the rack positon like they do in the first video or do a split jerk in the second you just push press the bar from the shoulders. - that was what i was doing.

Its alot harder to shoulder press this way, I have some pressing stands so I can press from shoulder height but to be honest I never liked pressing that way. I always either do a hang clean or a full clean to the shoulders before pressing.