[quote]spar4tee wrote:
You pale English bastard[/quote]
You’ll see come summertime… I’m going to abuse those 7~ days of sunshine for all they are worth.
Going to Ibiza in 14 weeks. I will hit up all sorts tanning PRs there too.
After a 3 day rest (!!) I hit up back today.
Back Day
Pull-ups (thumbless grip)
BW x 8 - straps - +10/22 x 8 - +20/44 x 6.5
Stretchers
40/88 x 10 - 50/110 x 10 - staps - 55/121 x 6 < Default PR
T-Bars (thumbless, old school style w/V-handle between collar and plates)
3pps x 10 - 4pps x 10 - 5pps x 4
Seated Cable Row (thumbless, full lat stretch)
50/110 x 10 - 60/132 x 6
HS Low Row
3pps x 5
DB Pullover
38/84 x 10 - 42/93 x 3
Deadstop DB Row (super controlled thumbless reps)
50/110s x 6
HS Calf Raise
1pps x 6 - 1.5pps x 6 - 2pps x 5 - 2.5 pps x 4 - RP Set - 2.5pps x 4, 2, 2, 2, 2, 1 (no more then 20 seconds rest)
Decent back session, quite liked stretchers after trying them for the first time… just a bit of experiment/random sequencing today. The HS Calf Raise is worn so that it’s almost impossible for your feet not to slip when gripping it, but all the same, felt good to get some calf work in for the first time in about a month.
Arms later today.
Bizzare… been told I looked tan today as well as been told I look much leaner by like 3 different people… cool stuff, looking back on my photos from late November, I’m a good few % less bodyfat at least which is nice. Colour corrected my pic luls.
Bi’s & Tri’s
Seated DB Hammer
20/44s x 8 - 22/49s x 8 - 24/53s x 4
DB Incline Curl
12/26s x 10 - 14/31s x 8 - 16/35s x 5 < pr territory
Spider EZ Curl
Bar + 10/22 x 12 - +15/33 x 12 - +20/44 x 7 PR
Fixed-bar Reverse Curl
25/55 x 15 LR - 25/55 x 18 Rep PR - LR - 25/55 x 9
EZ PJRs
Bar + 30/66 x 8 - +35/77 x 8 - +40/88 x 4.5
Slanted-bar Pushdowns
25/55 x 10 - 30/66 x 10 - 35/77 x 7 (all fairly LR)
Standing one-arm DB Ext.
12/26s x 12 - fairly LR - 14/31s x 8
Dips
BW x 8, 6, 6 (all LR)
Doesn’t look that epic on paper but this felt really awesome today… amazing pump, I just know that is the sort of arm day that causes growth for me.
Chest
Bench Press
warmup x some - 60/132 x 1 - 80/176 x 1 - 90/198 x 1 (kept it light since this is “deload” week)
Dumbell Inc. Bench
30/66s x 10 LR - 32/71s x 10 LR - 34/75s x 6 < not to failure
Inc. PWR Fly
22/49s x 10 - LR - 22/49s x 12 - 22/49s x 8 < not to failure
HS Incline one-arm
-1pps x 10 + 3 extra on left side
-1pps x 13 + 3 extra on left side
-1.5pps x 5 + RP on left side: 2, 2, 1 + Drop on left side: 1pps x 4 - 0.5pps x 9
Cable MM
LR - 10/22 x 8 - 15/33 x 6-8 - drop - 7.5/17 x 12+
Decent chest pump session in <50 minutes… even 90kg didn’t fly up on the bench but I didn’t really warmup/set up right so I’m hoping I’m still good for PRs next week. Kept everything minimal and experimented with extra work for my left pec since its visably lagging behind my right (in photos, that and my left lat show visable difference, though I’ve made improvements lat wise as I hope my new pic shows)
So i was wondering why everyone says I look way better/leaner… I just measured my waist and found it to be 32"… cool, literally hasn’t been that small since I was way, way smaller. Hoping this sort of leanness is maintainable whilst gradually putting on size. (pic is only to show waist/where I’m at bodyfat wise)
Legs “deload” later
Leg Day
Squat Singles
Bar x some - 60/132 x some - 100/220 x 1 - 120/265 x 1 - add belt - 140/308 x 1 < Just did these to make sure I don’t forget how to squat… 140k wasn’t as fast as I’d like but total time spent using squat rack was <5 minutes.
Seated Leg Curl (fairly low rest)
52.5/116 x 12 - 62.5/138 x 10 - 72.5/160 x 7.5 < probably PR
Leg Extension (fairly low rest)
Stack (82.5/182) x 8 - stack x 10 - stack x 6 < not to failure
SLDL w/10kg plates
‘5pps’ x 8 - 5pps x 3 < not to failure
Leg Press w/3 sec. eccentric & pause on pins (fairly low rest)
2pps x 15 - 3pps x 8 - 3pps x 6 + 2 non paused.
Went by feel today and powered through this in not very long. I don’t feel confident that this deload will help my numbers at all… but if my singles don’t go well I’ll simply never take that long off a lift I’m trying to improve again.
Getting shredded for summer brah?
[quote]phlegms wrote:
Getting shredded for summer brah? [/quote]
h8r
[quote]jake_j_m wrote:
So i was wondering why everyone says I look way better/leaner… I just measured my waist and found it to be 32"… cool, literally hasn’t been that small since I was way, way smaller. Hoping this sort of leanness is maintainable whilst gradually putting on size. (pic is only to show waist/where I’m at bodyfat wise)
Legs “deload” later[/quote]
Wow, wasp waist! Any thing you contribute this new leanness too? Or does it seem to just be happening from a combination of an intense lifting program + not eating like crap?
[quote]Spidey22 wrote:
Wow, wasp waist! Any thing you contribute this new leanness too? Or does it seem to just be happening from a combination of an intense lifting program + not eating like crap?[/quote]
Much appreciated! I put it down to the cumulative effect of carrying on working my job (1200 calories worth of ‘treadmill/stairclimber’ 3 times a week) and just generally keeping the diet pretty tight and calories not super high but high enough to make progress. Through a week I do quite a lot of walking in addition to my job as well.
I’ve come seemingly to a ‘setpoint’ around 86kg morning weight which I can maintain without a great deal of food, so with concious effort to gain steadily I can move back towards 90kg range without having to consume a stupid amount of food.
The exciting thing is that if I delibrately tried to really lose bodyfat as a main goal… I’m sure I could get the waist under 31"… perhaps even hovering around 30" which would be sweet. Not the goal for now though!
I was so light this morning after 2 lowish carb days. wow. ANYWAY
Delts & Guns
Press
50/110 x 5 - 55/121 x 3 - 60/132 x 4 - 70/154 x F < thought I’d go for an unearned/undeserved massive PR… didn’t work out… push pressed it instead.
Seated DB Laterals (feet on bench)
20/44 x 12 - 22/49 x 11 - 24/53s x 12 Rep PR - 26/57 x 5.5 PR <god I love this exercise, as loose as you can go with feet up still smashes lateral delts to pieces
Inc. Bench R. Delt
20/44 x 8 PR- 20/44 x 10 PR- 20/44 x 11 PR <obviously fairly loose, but the fact is it still absolutely smashing posterial delts laying on the incline bench.
Seated Hammer Curls
20/44 x 9 - 24/53s x 8 PR? - 24/53s x 4
Inc. DB Curls
14/31s x 10 - 16/35s x 6
Spider EZ-Curls
Bar +20/44 x 6 - +25/55 x 3 PR - +20/44 x 6 < volume PR I guess
Fixed-bar Reverse Curl
30/66 x 10 - 30/66 x 12 - 30/66 x 14 PR/Volume PR
V-Bar OH Rope Extensions
25/55 x 11 - 30/66 x 9
V-Bar Pushdown
40/88 x 4
Reverse Straight-bar Pushdown
20/44 x 14
Wasn’t actually in there that long today… delts felt 'mazin even though my military wasn’t massive (low BW will do that). Kept tri’s minimal and low rest since this week is all about max’s on Friday. Going to work back on Wednesday and that’s it until Friday.
Polishin’ dem pythonz I see, unadulterated bro-session. The stuff dreams are made of…
Been lurking in this on and off but had to post. Good looking sessions. So what are your goals as of right now exactly? Looking lean man.
@phlegms:
hells ye.
@ryan:
Thanks man! Will have to check out your log. My goals right now are still to increase my bench and squat as a big priority. As you can see though, I usually am still hitting all bodyparts weekly in quite a typical bodybuilding way.
This Friday I will max on the following: Squat - Bench - Deadlift - Front Squat - Clean & Jerk - Clean - Snatch
From there I will knows where I’m at strength wise for my bodyweight and am more then likely hitting up full smolov (on a break from base cycle, full smolov is 4 weeks of squatting 4 times a week).
My end goals/preference is bodybuilding, but I’m wanting to hit up a powerlifting meet in the summer so am working on getting a decent total whilst looking kinda cool doing it.
Back Day
Pull-ups (thumbless grip)
BW x 8 - straps - +10/22 x 8 - +20/44 x 7 - 30/66 x 3.5 - straps off - BW x 20 (well 19.75) Rep PR
Stretchers (strapless)
45/99 x 10 - 50/110 x 10 - 55/121 x 10 PR - 60/132 x 4 PR
Seated Cable Row (thumbless, full lat stretch)
50/110 x 7 and called it… felt crap todau
Deadstop DB Row (controlled thumbless reps)
50/110s x 12 PR < well I think so anyway…
Kept volume relatively low but still back hard today… resting up for the big max’s day Friday… excited.
You’re going to max on 7 lifts in one day? I will give you good luck on that lol.
Good sessions lately.
[quote]pbclax1 wrote:
You’re going to max on 7 lifts in one day? I will give you good luck on that lol.
Good sessions lately.[/quote]
Thanks mayn, trying to keep things solid.
Yeah I don’t see why not 
The big 3 will be done seriously then the front squat will just be an experiment to see where I’m at… as will the oly lifts. Probably under 2 hours in the gym… we shall see!
Looking forward to seeing the results of Friday Abroham Lincoln!
[quote]phlegms wrote:
Looking forward to seeing the results of Friday Abroham Lincoln! [/quote]
The results pretty much failed. Weighed in this morning at 84.5kg/186lb… despite spending the last few days sedentry and eating more to try and get dat bloat. STAYED OPTIMISTIC AT THIS POINT.
Max Day
Squat
Warmups: Bar x lots, 60kg x 3, 80kg x 1, 100kg x 1, 120kg x 1
Attempts: 140/308 x 1 - 150/331 x 1 Bodyweight PR - 160/353 x F… - 155/342 x 1 All-time PR
Thoughts: My previous max was 150kg at around 12lb heavier bodyweight… so overall I have to be happy despite the fact I probably had 157.5kg in me and I could have took this much further if I weighed more.
Bench
Warmups: Bar x lots, 40kg x lots, 60kg x 3, 70kg x 1, 80kg x 1
Attempts: 90/198 x 1 - 100/220 x 1 (cheap bodyweight PR) - 107.5/237 x F…
Thoughts: I was good for 102.5/105kg for sure… but I wanted to hit an all-time PR so called on one of the gym staff to make sure I didn’t crush myself. I specifically said I’m only going for one, all I need you to do is take the bar off me if I fail. So of course as soon as I showed any signs of struggle he started “spotting” me and made the whole deload/max day process meaningless. Hilariously he then said I’d done an easy rep, for fucks sake, it does not count if you touch it… Regardless, I’m 90% sure I wouldn’t have got the rep and I am very dissapointed with where my bench strength is.
Deadlift
Warmups: 60 x lots, 100kg x 1, 120kg x 1, 140kg x 1, mixed grip- 160kg x 1, 180kg x 1
Attempts: 200/440 x F
Thoughts: Oh, so I improved my squat by 11 pounds but missed a deadlift 45 below my previous max… seems reasonable
Front Squat - 80/176 x 1 - 100/220 x 1 - 120/265 x F (so many fails in one day)
Clean - 60/132 x 3, jerked last one violently dropped the bar from the heathens and left angrily after my piss poor performance.
FML, strongly considering retiring from powerlifting before my first meet (really, I need to just go back to the drawing board now and decide what to do routine wise)
Don’t sweat it brah’, PR’s are PR’s. Squat looks really solid! The problem with smolov is it peaks you really hard, so if you leave it too long to test maxes you do seem to drop off in strength a little bit. I have learnt this the hard way…