Aggressive Expansion

Training Logs
141

Shoulders:

A1) Seated Reverse Grip Shoulder Press - 10kg per side for 8 reps
11.25kg per side for 1 rest-pause set of 9,5,4 reps
A2) Meadows 6-Ways - 3kg’s for 8-10 reps

B) Seated Top Half BB Pin Press - 2 plates per side for 4 reps

C1) Standing DB Partial Lateral Raise - 18kg’s for 20 reps
C2) Standing DB Lateral Raise - 5kg’s for 7-8 reps
C3) Standing DB Lateral Raise Above Head - 3kg’s for maximum reps

D1) Behind Back Cable Lateral Raise - 10lbs for 12 reps
D2) Cable Front Raise - same weight, max reps

E) Face Pull - 30lbs for 16-18 reps

142

192lbs this morning. Got some back pics coming up in a bit.

Back:

A) Dumbell Pullover (2 sec stretch) - 22kg for 9-10 reps

B) Partial Chin Ups (bottom 1/2 of movement only) - 9-10 reps

C) Seated Single-arm Row - 140lbs for 12 reps

D) Snatch-grip High Pull - 20kg per side for 6 reps

E) Dead Stop BB Bent Over Row - 22.5kg per side for 8 reps

F1) Meadows Hang & Swing - 16kg’s for 50 reps
F2) Meadows Hang & Swing - 8kg’s for 30 reps
F3) Dumbell Rear Delt Flye - 3kg’s for 10 reps

143

364×509 40.2 KB

1.

144

  1. Do I even biceps peak :frowning:
145

Chest/Triceps:

A) Pec Dec - 30lbs for 12 reps

B) Flat BB Bench Press - 40kg per side for 3 reps, 32.5kg per side for 6 reps

C1) Machine Chest Press (regular grip) - 50lbs for 10-12 reps
C2) Machine Chest Press (neutral grip) - same weight, max reps
C3) Press Ups - Maximum reps

D1) Decline BB Bench Press (close grip, elbows out) - 15kg per side for 8 reps
D2) Decline BB Bench Press (wide grip) - same weight, max reps
D3) Decline BB Bench Press (medium grip) - same weight, max reps

E1) Tricep Rope Pushdown (pulling apart) - 20lbs for 14-15 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps

Not the greatest.

146

362×501 70.8 KB

192lbs today

147

1130×446 180 KB

29 days out, and not sure i’m going to make it to be honest. Put these together from the last few weeks. Weights are estimates mostly because I wasn’t weighing myself every Sat regular like I should’ve been, some were taken midweek.

I would be grateful if ANYONE with an opinion on the following, could chime in…

Do I look like i’m on schedule?
If not, am I ahead/behind in my dieting?
If you think i’m behind, do you have any suggestions for what I can do to rectify this (if anything)?

148

Gainz

149

[quote]D_C wrote:
Do I look like i’m on schedule?
[/quote]
Honestly, I feel you’re behind. I don’t really have much experience with contest prep, but I’m fairly certain.

150

[quote]spar4tee wrote:

[quote]D_C wrote:
Do I look like i’m on schedule?
[/quote]
Honestly, I feel you’re behind. I don’t really have much experience with contest prep, but I’m fairly certain.[/quote]

I thought you might say that, big lad :frowning:

It’s not a contest or anything, just a photo shoot for a friend of a friend’s photography portfolio. I was hoping to be upper single digits in terms of bodyfat rather than shredded glutes etc.

151

[quote]D_C wrote:

[quote]spar4tee wrote:

[quote]D_C wrote:
Do I look like i’m on schedule?
[/quote]
Honestly, I feel you’re behind. I don’t really have much experience with contest prep, but I’m fairly certain.[/quote]

I thought you might say that, big lad :frowning:

It’s not a contest or anything, just a photo shoot for a friend of a friend’s photography portfolio. I was hoping to be upper single digits in terms of bodyfat rather than shredded glutes etc.
[/quote]
Had a feeling. You’re making good progress then I figure.

152

[quote]spar4tee wrote:

[quote]D_C wrote:

[quote]spar4tee wrote:

[quote]D_C wrote:
Do I look like i’m on schedule?
[/quote]
Honestly, I feel you’re behind. I don’t really have much experience with contest prep, but I’m fairly certain.[/quote]

I thought you might say that, big lad :frowning:

It’s not a contest or anything, just a photo shoot for a friend of a friend’s photography portfolio. I was hoping to be upper single digits in terms of bodyfat rather than shredded glutes etc.
[/quote]
Had a feeling. You’re making good progress then I figure.[/quote]

Phew! Thanks for that then spar4tee <3

153

[quote]D_C wrote:

[quote]spar4tee wrote:

[quote]D_C wrote:

[quote]spar4tee wrote:

[quote]D_C wrote:
Do I look like i’m on schedule?
[/quote]
Honestly, I feel you’re behind. I don’t really have much experience with contest prep, but I’m fairly certain.[/quote]

I thought you might say that, big lad :frowning:

It’s not a contest or anything, just a photo shoot for a friend of a friend’s photography portfolio. I was hoping to be upper single digits in terms of bodyfat rather than shredded glutes etc.
[/quote]
Had a feeling. You’re making good progress then I figure.[/quote]

Phew! Thanks for that then spar4tee <3
[/quote]
lol just keep chipping away and you will be pleased

154

Legs:

A) Back Squat - 60kg per side for 3 reps
35kg per side for 17 reps

B) Close Stance Leg Press - 4 plates per side for 14 reps

C1) Walking Lunge - 20kg’s for 10 reps each leg
C2) Bodyweight Squat - Maximum reps

D) Lying Leg Curl - 25kg per side for 1 rest-pause set of 9,6,5 reps

155

351×526 69.5 KB

I need a new wardrobe. There’s two bits of string hanging down from my underwear. Wait…those are my legs.

156

Back:

A) Straight Arm Pulldown (2 sec hold) - 80lbs for 10 reps

B1) Kneeling Rope Lat Pulldown (2 sec hold) - 140lbs for 12 reps
B2) Kneeling Rope Row to Torso - same weight, max reps

C) Rack Chins - 8-9 reps

D1) DB Rear Delt Flye (2 sec squeeze) - 3kg’s for 12 reps
D2) Band Pull-aparts (2 sec squeeze) - Maximum reps

E) Seated Row - 140lbs for 1 rest-pause set of 11,7,5 reps

F) Snatch-grip High Pull - 23.75kg each side for 3 reps

157

Upper Chest:

A) Incline Cable Flye (bench between cable station) - 30lbs for 9-10 reps

B) Incline BB Bench Press - 32.5kg per side for 7 reps

C) Incline DB Press - 22kg’s for 10 reps + dropset to 10kg’s

D1) Machine Single-arm Chest Press - 90lbs for 10-12 reps each side
D2) Machine Chest Press - same weight, max reps
D3) Press Ups - Maximum reps

158

Legs:

A) Back Squat - 45kg per side for 8 reps

B) Single Leg Press - 190lbs for 15 reps each leg

C) Seated Leg Curl - 130lbs for 8 reps + dropset down to 50lbs

D) Leg Extension - 65lbs for 30 reps (10 reps toes out, 10 reps toes straight, 10 reps toes pointing in)

159

Shoulders:

A1) Seated Reverse Grip Shoulder Press - 11.25kg per side for 8 reps
12.5kg per side for 1 rest-pause set of 8,5,4 reps
A2) Meadows 6-Ways - 3kg’s for 8-10 reps

B) Seated Top Half BB Pin Press - 2 plates per side for 5 reps

C1) Standing DB Partial Lateral Raise - 18kg’s for 22 reps
C2) Standing DB Lateral Raise - 5kg’s for 6-8 reps
C3) Standing DB Lateral Raise Above Head - 3kg’s for maximum reps

D1) Behind Back Cable Lateral Raise - 10lbs for 15 reps
D2) Cable Front Raise - same weight, max reps

160

Back:

A) Dumbell Pullover (2 sec stretch) - 22kg for 10 reps

B) Partial Chin Ups (bottom 1/2 of movement only) - 10 reps

C) Seated Single-arm Row - 145lbs for 12 reps

D) Snatch-grip High Pull - 22.5kg per side for 5 reps

E) Dead Stop BB Bent Over Row - 27.5kg per side for 8 reps

F1) Scarecrows (2 sec squeeze) - 10lbs for 15 reps
F2) Band Pull-aparts (2 sec squeeze) - Maximum reps