Long time since the last update. Felt a bit burned out last week, so did more bodybuilding style stuff to give the nervous system a break.
Tuesday 5/04/10
Stalled at 87.5 on C&P’s again. Also struggled with chin-ups. Was pretty disheartened by this so did a chest session with two of the bigger guys at my gym. Very different from how I normally train. A lot of failure work, partials, strip-sets, etc. Can’t really remember weights or reps, but don’t think it’s too important.
(A) HS Chest Press: 3x80kg to failure, then partials w/ 60kg
(B) DB Flat Fly: 3xsomething to failure, then partials
(C) DB low-incline press: 28kg, 30kg, 30kg all to failure, then partials
(D) DB low-incline fly: 12kg, 14kg, 14 to failure, then partials (this was very humbling)
(E) Cable Fly: Did these low-mid-high, going to failure on each, with no rest. 3 sets at ~8kg
(F1) DB low to high fly: 3x8kgxfailure
(F2) Pushups: 3xfailure
Thursday 7/04/11
Back & Shoulders
Did a hard back session to balance out the chest work on tuesday. Did some stuff for side & rear delts at the end too.
(A) Triangle-grip Lat Pulldown: 54x10, 61x10, 61x10
(B) HS Row: 40x10, 40x10
(C) BB Bent-over Row: 92.5x5, 92.5x5, 92.5x5
(D) Lat Pulldown: 82x8, 82x8, 82x8
(E) Face Pull: 26.25x12, 26.25x12, 26.25x8
(F1) Strict Lat Raise: 18x10, 18x10, 18x10
(F2) Bent-over Lat Raise: 24x6, 24x6, 24x6 (will get a video up showing the execution of these)
(G) Rear-delt destroyer (ala John Meadows): 24x60, 12x35, 6x10
Saturday 9/04/11
Arms
Did some arms because I felt they’d been neglected.
(A1) Dips: 40x6, 40x6, 40x6
(A2) EZ Bar Curl: 50x6, 50x6, 50x6
(B1) EZ Bar Incline Extension: 50x8, 50x8, 50x8
(B2) DB Hammer Curl: 22x8, 22x10, 22x10
(C1) BB Skullcrusher: 40x10, 40x10, 40x8
(C2) DB Preacher Curl (2 DBs squeezed together): 20x10, 20x12, 20x9
(D1) V-Bar Pressdown: 36.25x12, 36.25x10, 36.25x10
(D2) Cable Curl: 26.25x12, 26.25x12, 26.25x10
Tuesday 12/04/11
Shoulders & Triceps
Day 1 of new split.
Ideally, a training week will look like this:
Day 1: Shoudlers/Tris
Day 2: Back/Rear Delts
Day 3: Rest
Day 4: Chest/Bis
Day 5: Legs
Day 6: Rest
Day 7: Rest
I ripped the split off ANB Mr Australia Aaron Curtis.
Now to the workout.
(A) Hang Clean and Press: 20x4, 50x5, 60x5, 65x5, 70x5, 75x5, 80x4
(B1) Power Lat Raise: 24x6, 24x6, 24x6 (really tried to flex and hold at the top. will get a video up soon
(B2) Strict Lat Raise: 18x10, 18x10, 18x10
(C) Six Ways: 4x10, 4x10, 4x10
(D) Dips: 40x6, 40x6, 40x5
(E) EZ Bar Incline Extension: 50x6, 50x6, 50x6
(F) V-bar Pressdown: 33.75x11, 33.75x7, 33.75x7 (short rests on these)
Wednesday 13/04/11
Back & Rear Delts
Bought some straps today. Put them to good use in rack pulls.
(A) Triangle-grip Lat Pulldown: 61x10, 61x10, 61x10
(B) Rack Pull (just below knees): 20x5, 60x5, 100x5, 140x5, 147.5x5, 155x5, 162.5x5, 170x5 (w/ straps. Easy!)
(C) Neutral Close Grip Chin-up : 50 total, about 6-7 sets
(D) Lat Pulldown: 82x8, 82x8, 82x6
(E) Face Pull: 26.25x12, 26.25x12, 26.25x12
(E) Rear-delt destroyer (ala John Meadows): 24x60, 12x35, 6x10 (all done strapped)
Another big update. Been busy with study and got food poisoning on Tuesday. More on that later.
Friday 15/04/11
Chest/Biceps
Forget to ramp on the DB Bench. Missed a few reps. Not a stellar day of training.
(A) DB Bench: 44x5, 88x5, 88x5, 88x5
(B) BB Incline Bench: 77.5x6, 77.5x7, 77.5x7
(C) HS Chest Press: 3 sets - 60 to failure then partials w/ 40
(D) EZ Bar Curl: 52.5x6, 52.5x6, 52.5x6
(E) Seated DB Curl: 20x8, 18x8, 18x8
(F) Cable Curl: 26.25x10, 26.25x9, 26.25x10
Saturday 16/04/11
Legs
Good session. Got a headache halfway through leg press, so had to cut down the volume/intensity a bit. Also spewed my pre-workout drink up all over the floor after RDLS.
(A) Back Squat: 20x5, 60x5, 100x5, 122.5x5, 132.5x5, 142.5x5, 152.5x5, 162.5x5 (not sure if this was the exact ramp)
(B) Leg Press: 1 big strip set - 240x10, 200x10, 180x10 (Would’ve stripped down more, but got a headache)
(C) RDL: 60x10, 117.5x8, 117.5x8, 117.5x8 (All work sets w/ straps)
(D) Leg Curls: 3 sets of 10 with 79kg or something like that
(E) Seated Calf Machine: 40x20, 40x20, 40x20
Monday 18/04/11
Shoulders & Triceps
Last day before I got food poisoning. I weighed 87kg on Sunday night. Today, Friday the 22nd, I weighed 81.6kg pre breakfast. I look and feel skinny as shit.
(A) Hang C&P: 20x5, 50x5, 62.5x5, 67.5x5, 72.5x5, 77.5x5, 82.5x5
(B1) Power Lat Raise: 26x6, 26x6, 26x6 (took a video of these. just waiting on a friend to send it)
(B2) Strict Lat Raise: 20x10, 20x10, 20x10
(C) Six Ways: 4x12, 4x12, 4x12
(D) Dips: 41.25x6, 41.25x5, 41.25x5
(E) EZ Bar Incline Extension: 50x6, 50x6, 50x6
(F) V-bar Pressdown: 33.75x12, 33.75x12, 33.75x8
Video of the power lat raises. My legs look pretty sick.
Saturday 23/04/11
Back
Thought I’d give a back session a go, just to test the waters. Didn’t turn out too badly, but couldn’t handle very much volume at all.
(A) Triangle Grip Pulldown to face: 61.25x10, 61.25x8, 61.25x8
(B) Rack Pull: 20x5, 60x5, 100x5, 140x5, 150x5, 160x5, 170x5, 180x5 (All work sets w/ straps)
(C) Neutral Close Grip Chin-up : 50 total, 5-6 sets
(D) Lat Pulldown: 82x6 (Felt shit, decided to call it a day)
Considering I was still quite sick, it wasn’t too bad of a workout.
Monday 25/04/11
Shoulders & Triceps
Felt great today. I weighed in at 82.1kg post-dump in the morning. Didn’t set any new PRs, but my performance was pretty close to where it was at last week.
(A) Hang C&P: 20x5, 50x5, 62.5x5, 67.5x5, 72.5x5, 77.5x5, 82.5x5
(B1) Power Lat Raise: 26x6, 26x6, 26x6
(B2) Strict Lat Raise: 20x10, 20x10, 20x10
(C) Six Ways: 4x12, 4x12, 4x12 (last set KILLED)
(D) Dips: 41.25x5, 41.25x5, 41.25x5
(E) EZ Bar Incline Extension: 50x6, 50x5, 50x4
(F) V-bar Pressdown: 33x8, 26x12, 33x7
Tuesday 26/04/11
Abs, Calves, Rear delts
Back was still sore from Saturday so just did some shit for the smaller muscles.
Hanging leg raises: BWx10, BWx10, BWx10
Seated calf machine: 40x12 (DC style)
Face pulls: 26.25x12, 26.25x12, 26.25x12
Rear delt destroyer: 24x60, 12x35, 6x10 (all done strapped)
Thursday 28/04/11
Chest & Biceps
Big session. Lost a bit of strength, so tried to make up for it by busting my balls off. Didn’t have a partner to strip the weight off the HS machine today so I used the shitty selectorised chest press my gym has.
(A) DB Bench: 48x5, 64x5, 68x5, 72x5, 80x5, 88x3
(B) BB Incline Bench: 75x6, 75x6, 75x6
(C) ‘Synergy’ Chest Press: 2 sets - “14”/“8”/“4” all to failure
(D) Cable Fly Tri-set: 16.5x10/8/8, 16.5x10,8,8 (went from low to high position)
(E) EZ Bar Curl: 52.5x6, 52.5x6, 52.5x6
(F) Alternating DB Curl: 16x9, 16x8, 16x8
(G) Cable Curl: 21.25x10
Attempted a set of 21’s with 30kg after DB curls, but only got to the 3rd rep of the full range curls.
Friday 29/04/11
Legs
Ho-hum workout. Didn’t get to do RDL’s because every BB in the gym was taken, so just did some hyperextensions instead.
(A) Back Squats: 20x5, 60x5, 100x5, 122.5x5, 132.5x5, 142.5x5, 152.5x5, 162.5x3
(B) Leg Press: Did a strip set again, 6pps → 3pps to failure
(C) Weighted 45-degree hyperextension: 3 sets of 10 w/ a 30something kg dumbbell
(D) Leg Curls: 3 sets of 10 with 70something kgs
Monday 2/05/11
Shoulders & Triceps
(A) Hang C&P: 20x5, 50x5, 65x5, 70x5, 75x5, 80x5, 85x5
(B1) Power Lat Raise: 26x6, 26x6, 26x6
(B2) Strict Lat Raise: 20x10, 20x10, 20x10
(C) Six Ways: 6x10, 6x10, 6x10
(D) Dips: 41.25x6, 41.25x6, 41.25x5
(E) BB Skullcrushers: 40x6, 40x6, 40x6
(F) V-bar Pressdown: 26x12, 33.75x10, 33.75x8, 33.75x7
Tuesday 3/05/11
Back & Rear Delts
Still had a bit of trouble with all the volume. Chins were terrible but everything else felt ok.
(A) Triangle-grip Lat Pulldown: 61x8, 61x8, 61x8
(B) Rack Pull (just below knees): 20x5, 60x5, 100x5, 142.5x5, 152.5x5, 162.5x5, 172.5x5, 182.5x5 (most working sets done w/ straps)
(C) Neutral Close Grip Chin-up : 9, 6, 4, 4, 4 (terrible performance!)
(D) Lat Pulldown: 82x8, 82x8, 82x7
(E) Face Pull: 28.75x12, 28.75x12, 28.75x12
(E) Rear-delt destroyer (ala John Meadows): 24x60, 12x35, 6x10 (all done strapped)
Thursday 5/04/11
Chest & Biceps
Was a bit pressed for time, so really had to compress my rests, which really got me sweating. Felt I didn’t really do biceps justice either.
Did a few light DB flies to warm up/pre-fatigue.
(A) DB Bench: 48x5, 68x5, 72x5, 76x5, 80x5, 88x5
(B) BB Incline Bench: 75x8, 75x7, 75x7
(C) ‘Synergy’ Chest Press: 2 sets - “14”/“8” all done until I felt very pumped
(D) Cable Fly Tri-set: 16.5x10/10/10, 16.5x10/10/10 (felt very easy compared to last week)
(E) EZ Bar Curl: 52.5x6, 52.5x6, 52.5x6 (strong swing on a few of these. really fought the negative though)
(F) Alternating DB Curl: 16x8, 16x8, 16x8 (super-strict)
(G) Cable Curl: 26.25x10
Sup T-Nation brahs
After a long hiatus from posting my workouts on here, I’m back. Had a nice bulk over the Winter and got my weight up to a respectable 95kg. I started to lower my calories mid-august and am now in the full swing of shredding for summer. I have only lost about 2kg but am looking much, much leaner.
My PRs to date (weights in kg):
Hang Clean: 90x5
Military Press: 80x3
Bench Press: 120x5
DB Bench: 50sx5
DB 30 Degree Incline Bench: 44sx8
Deadlift: 200x3
Bent-over Row: 150x5
Squat: 185x5
Front Squat: 140x5
Dips: 60x6
CGBP: 110x6
Strict Ez-Bar Curl: 50x7
Have been doing a good job at maintaining strength on my core lifts while cutting, although it is hard to do the same on iso moves. Once I have reached a BF% that I’m happy with, I will work on improving my lifts (especially pressing strength) and adding on another slab of muscle. I have been toying with some plans of competing in a natty show this time next year.
I’ll post some pics and vids up for you guys soon.
Worked up to a single on a rest day last month
Probably the worst possible shot of me after maybe 2 weeks of dieting. Showing off my fatceps
