Rattle I love front squats for quads and a wider stance box squat hits my hams pretty damn good as well so I like your plan.
[quote]jppage wrote:
Rattle I love front squats for quads and a wider stance box squat hits my hams pretty damn good as well so I like your plan.[/quote]
Saweeeeeet, glad to have an experienced members approval!
17/9/2013 Deload Shoulders
Nice session with a disgusting pump.
M Press
30k x 3 reps
40k x 3 reps
50k x 3 reps
50k x 8 reps
50k x 8 reps
40k x 10 reps
40k x 10 reps
30k x 12 reps
30k x 12 reps
Bar x 15 reps
Bar x 15 reps
Dumbbell Delt Destruction (L Raises/F Raises/Clean & Press)
4k’s x 12/12/12 reps x 2 sets
L Raises
4k’s x 15 reps x 3 sets
Rear Delt Swings
10k’s x 25/15/10 reps x 2 sets
That shoulder session looks brutal, I love really high volume sessions like that.
Stupid question lol - how do you manage to use a bold font?
[quote]furo wrote:
That shoulder session looks brutal, I love really high volume sessions like that.
Stupid question lol - how do you manage to use a bold font?[/quote]
Aint a stupid question lol, I only found out by quoting one of MaazerSmits post to find out haha.
BOLD
Edit: I didn’t think through my last post lol, just quote me to read it!
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
That shoulder session looks brutal, I love really high volume sessions like that.
Stupid question lol - how do you manage to use a bold font?[/quote]
Aint a stupid question lol, I only found out by quoting one of MaazerSmits post to find out haha.
You just put at the front and at the back.[/quote]
Haha thanks!
Hey Rattle - just found your log. Very impressive and I will be following. I am interested in your training as I am also tall (6 ft 2in). I have never been as cut as you are (and were). So, my goal is to cut down to about 10% and then slow grow from there.
Thanks for sharing.
Cheers,
Cpt Needa
beard in the OP is 10/10
nice lifting too
[quote]Captain Needa wrote:
Hey Rattle - just found your log. Very impressive and I will be following. I am interested in your training as I am also tall (6 ft 2in). I have never been as cut as you are (and were). So, my goal is to cut down to about 10% and then slow grow from there.
Thanks for sharing.
Cheers,
Cpt Needa[/quote]
That was exactly my goal just under a year ago, clean myself up and then slow gain the proper way to avoid getting fat again lol.
Glad to have you check and as always, awesome name ha.
[quote]browndisaster wrote:
beard in the OP is 10/10
nice lifting too[/quote]
Thanks dude!
19/9/2013 Back
The 5 second hold shrugs were almost unbearable because of the trap burn.
The arm stuff was interesting but I think my wraps are shite for it, my arms are too small so I can’t get them tight enough lol.
Dumbbell Rows
30k x 15 reps
30k x 15 reps
20k x 20 reps
Chins
Bodyweight x 7 reps x 3 sets
TRISET (meadows rows/rear delt swings/dumbbell chest support rows)
35k x 15 reps / 10k’s x 15 reps / 10k’s x 10 reps
37.5k x 15 reps / 10k’s x 15 reps / 10k’s x 10 reps
37.5k x 15 reps / 10k’s x 15 reps / 10k’s x 10 reps
TRISET 2 (dumbbell shrugs/band face pulls/barbell shrugs with 5 sec hold at the top)
20k’s x 12 reps / light band x 20 reps / Bar x 10 reps x 3 sets
Occlusion Arms (ez bar curls / tricep pushdowns)
12.5k x 15 reps / light band x 25 reps
[quote]RATTLEHEAD wrote:
[quote]Captain Needa wrote:
Hey Rattle - just found your log. Very impressive and I will be following. I am interested in your training as I am also tall (6 ft 2in). I have never been as cut as you are (and were). So, my goal is to cut down to about 10% and then slow grow from there.
Thanks for sharing.
Cheers,
Cpt Needa[/quote]
That was exactly my goal just under a year ago, clean myself up and then slow gain the proper way to avoid getting fat again lol.
Glad to have you check and as always, awesome name ha.[/quote]
Thanks Rattle… the name probably shows my age.
I have hit my first major plateau on my weight loss. So I am in working to push through, which is not fun. So keep up your great work - it is inspiring.
Cheers,
Cpt Needa
[quote]Captain Needa wrote:
I have hit my first major plateau on my weight loss. So I am in working to push through, which is not fun.
[/quote]
If you ever have any questions on the getting lean side of things don’t hesitate to post in this log and ask, I may be small but I was at least successful at getting shredded fairly easily!
20/9/2013 Deload Bench & Chest
16 sets of incline, I <3 incline.
Bench
50k x 3 reps
60k x 3 reps
70 k x 3 reps
70k x 8 reps x 3 sets (wider grip and constant tension)
Incline Bench
60k x 10, 10, 8, 9, 8 reps
50k x 10, 10, 10 reps
40k x 15, 15, 15 reps
30k x 18, 20 reps
SUPERSET (incline dumbbell bench/stretch pushups)
20k’s x 10 reps / bodyweight x failure x 3 sets
21/9/2013 Arms
SUPERSET 1 (pushdowns/barbell curls)
Light band x 25 reps / bar x 15 reps x 2 sets
Medium Band x 20 reps + Light band x 10 reps / 27.5k x 12 reps x 2 sets
Medium Band x 20 reps + Light band x 10 reps / 35k x 8 reps x 2 sets
SUPERSET 2 (fat grip cgbp/spidey curls)
60k x 12 reps / 17.5k x 15 reps x 3 sets
SUPERSET 3 (floor skull crushers/dumbbell hammer curls)
30k + 2 chains x 10 reps / 10k’s x 15 reps x 3 sets
Snatch Grip Shrugs (5 sec hold at top)
30k x 15 reps x 3 sets
23/9/2013 Deload Squat
I hate rest days, I lose all momentum and genuinely feel worse the day after than before hand.
OK session tho.
Don’t know why but watching this trailer gets me super amped to lift.
Front Squat Deload
50k x 5 reps
60k x 5 reps
70k x 5 reps
Box Squats
100k x 5 reps
120k x 3 reps (belt on)
140k x 1 rep (felt good)
High Reps
70k x 15 reps x 2 sets
80k x 12 reps x 2 sets
90k x 8 reps x 2 sets
Awesome job on the 3-plate box squat!
[quote]furo wrote:
Awesome job on the 3-plate box squat![/quote]
Why thank you, I’m interested in seeing what I max out on in a couple of months.
Also, forgot to add that i’m at 176lbs/80k at the end of this cycle. Not putting a progress pic up for a few months.
24/9/2013 531 M Press & Shoulders
Good day had by all. Only uploading final sets from now on.
M Press
57.5k x 5 reps
62.5k x 5 reps
65k x 5 reps (PR)
L Raises
5k’s x 15 reps x 5 sets
M Press
40k x 10 reps x 2 sets
30k x 15 reps x 2 sets
Rear Delt Swings
20k x 25 reps x 3 sets
27/9/2013 Deadlifts
God damn girlfriends 21st birthday making me hungover and have to skip lifting for a couple of days!
Felt like shit today from lack of sleep and uni work so I decided to just max out on deads for the banter. Belt less deads felt good and was strong at 160k. First time doing 180k since before the dark times of 2011/12, at a lighter bodyweight I might add.
Apologies for the cheesy music on the 180k, Man of Steel soundtrack is awesome to train to lol.
Deads
60k x 3
60k x 3
80k x 3
100k x 3
120k x 2
140k x 1
160k x 1
180k x 1 (belt on) (PR)
