So the past 2 days I ate high calories to see if it would bring my reps up on the heavy flat bench press.
I know I’m looking a bit off in these pictures, whenever I looked like this on my bulk I would ease up on the calories lol.
I don’t mind, I feel confident that I can do this.
Also I don’t have much practice posing, I think I have a lot to learn when it comes to posing, and my niece was taking the pictures really fast lol.
Ohh and I need to shave my abs again, lol.
What else, I can see my side delt on the front single bicep, I keep forgetting to bring my arm back so the bicep is visable.
Anyway I need to get ready to sleep, I ate dinner late.
Probably back and biceps tomorrow
17/6/22 - Light Back & biceps
Running machine:
- Sprint
100m - Walk
200m
-
Deadlift
8x 20kg
12x 70kg
19x 110kg (to failure)
1x 150kg (PR)
1x 180kg (PR) (RAW) (Recorded)
17x 110kg -
T-bar row
19x 25kg
15x 25kg
15x 25kg
13x 25kg -
Lat pull down machine
10x 32kg
11x 32kg
10x 32kg
11x 32kg -
Back extensions
21x
17x
16x
17x -
Facepull cable machine
15x 18kg
13x 18kg
13x 18kg
12x 18kg -
Barbell curl
19x 20kg
11x 20kg
8x 20kg
8x 20kg -
Cable bicep curl pump
9x 19.3kg
7x 17kg
18x 14.7kg
14.7kg (forgot to write it down) -
Dumbbell Supinated, reverse, hammer curl circuit
21x 6kg
18x 6kg
15x 6kg
16x 6kg
We’re still in the car driving back to my mums house, I’ll need to eat a meal and then I’ll probably take a chill on the fields in the park near my gym before my workout, it’s a beautiful sunny day here in England. I’ll probably put on sunscreen and lay in the sun.
The countryside was beautiful, full of parks and fields and people was really nice and friendly.
I woke up at about 1pm today, my sister cooked Chorba, it’s like a oat porridge soup with chicken inside, I think you just make a chicken soup and then add oats, I did see her frying onions in a separate pan. I think it’s similar to Haleem, I’ve seen Arash Rahbar eat that, I want to learn to cook both versions, i like to put apple cider vinegar on the chorba when I eat it
It was supposed to be light back & biceps day but after my first set to failure with 110kg on the Deadlift my instinct told me to attempt a180kg Deadlift PR, I felt good for the lift, I felt confident, a guy at the gym gave me chalk and recorded it for me and he said I could Deadlift heavier, I feel amazing. Thanks for the support and positive energy guys
I got home not long ago, I just finished my protein shake, ill need to buy some more tomorrow.
I’m going to wind down now and then I’ll have a small meal before I get ready for bed, I have plenty grilled chicken left over from my last meal, My sister didn’t eat hers and I can have McCain 5 minutes microwave jacket potatos on the side
I was trying to push the bar down how Athlean-X showed me but I think I over did it…
I’m really happy, that’s approximately 2.2x my bodyweight
I feel really good right now, I feel as though I can do some more deadlifting right now
18/6/22 - Arms
-
Close grip bench press
8x 20kg
5x 60kg(pause set)
9x 70kg
8x 70kg
12x 70kg -
Barbell bicep curl
11x 25kg
7x 25kg
7x 25kg
8x 25kg -
Dumbbell Tricep overhead extension
12x 8kg
12x 8kg
12x 8kg
12x 8kg -
Reverse barbell curl
11x 17.5kg
12x 17.5kg
11x 17.5kg
9x 17.5kg -
Tricep kickback
10x 8kg
10x 7kg
11x 6kg
9x 6kg -
Bicep curl machine
17x 23kg
12x 23kg
12x 23kg
13x 23kg
I don’t know my current body fat percentage, but for example If I’m 20% body fat right now at 80kg with visible abs I’ll need to lose 12kg fat to get to 5%. So ill need to gain 16kg pure contractile tissue to see a classic physique.
Maybe Bulk to 96kg than cut down to 84kg?
If I go back on my bulk diet I’m confident I can gain another 15kg again just like last time.
Thank God I don’t need to eat a lot of food to gain weight
Today I decided to have an arm workout, it felt good. According to my workout plan I can do either cardio, arms or rest on the 4th day or go back to legs.
Back to the commentary on yesterdays workout, I didn’t attempt a 150kg deadlift in over a year, the last time I attempted a 150kg deadlift i was around 70kg. It felt really light yesterday, and the 180kg felt light aswell, it felt so good, after I got home I realised I seem to be built for the deadlift, or maybe I found a way to do it for me In a natural comfortable way that doesn’t affect longevity and doesn’t cause premature wear and tear, I did watch so many videos on the subject, I adjusted my deadlift and experimented to find what works for me especially when it comes to hand and feet placement.
I didn’t even take my belt to the gym yesterday because it was light back & biceps day so I wasn’t planning to set the PR, but I think It’s worked out for the best, I’m eager to add another plate to my deadlift PR.
I’ve realised there is a big difference between having a theoretical 1RM and an actual PR, I’ve decided to set all my PR’ and then work for more.
2 guys in the gym told me they don’t deadlift because they experience lower back pain and I felt so bad for them and I didnt know what to say to that. I realised I haven’t experienced back pain from deadlifting in a very long time, maybe 7 years, I remember when I was young getting lower back pain from deadlifting, but right now I literally feel like I could have another heavy deadlift session already, which is encouraging and makes me more confident in my form.
As a reaction to last nights workout when I got home I wondered what the powerlifters in my weightclass are lifting so I searched for a 80kg powerlifting class and found a 83kg class and I saw a video of Russel Orhii while watching him I realised what Is possible…free your mind. Through time spent, persistence, dedication, hard work and sacrifice amazing things are possible. obviously I’m not going to sacrifice bodybuilding, I think it would take years to come close to those numbers and the training would not be the best for bodybuilding. and also when I was watching him I thought his belt looked narrower than mine, my belt is 4” and sometimes it can be uncomfortable and hit my hips or ribs and hamper the lift, so I decided to treat myself last night because of my deadlift PR, I invested in a 3” ipf powerlifting belt, hopefully it will come soon, I’m really excited.
Also last night I searched the classic physique weight limit cut off for my height, and I was surprised to see its 84kg, im curious what my physique will look like at 84kg 5% shredded
Edited to articulate myself more thoroughly lol
I feel better deadlifting without a belt.
19/6/22 - Heavy Legs & Shoulders
Running machine:
-
Sprint
100m -
Walk
100m -
Squat
6x 20kg
5x 60kg
11x 100kg (strength gauge)
My Lat cramped up and I was stuck on the floor, I’m up now, I feel better, I’m going to attempt the PR
-
Squat
1x 100kg
1x 120kg
0x 140kg(PR attempt failed) -
RDL
6x 20kg
14x 70kg -
Squat
1x 100kg
1x 120kg
1x 130kg
0x 140kg (PR Attempt failed) -
RDL
12x 70kg
12x 70kg
15x 70kg -
Standing Military press
5x 20kg
5x 40kg
5x 50kg
1x 60kg
2x 50kg
8x 40kg -
Dumbbell Side lateral raise
5x 10kg
10x 8kg
9x 8kg
10x 8kg -
Bent over dumbbell raise
12x 8kg
10x 8kg
10x 8kg
9x 8kg
I just finished eating, I had leftover gormeh sabzi and uub goosht, I feel good.
I felt determined to attempt a squat PR today, I don’t regret it, at least I know where I’m at now and I feel drastically strengthened by today’s workout, and the concentric on the 140kg made me feel like my legs was exploding with mass and hypertrophy after, I feel really close to the 140kg PR.
The Lat cramp was extremely painful, it went on for around 10 minutes, I was stuck laying on the floor praying and struggling to get up.
But still after that I felt determined for the attempt.
And after I failed and moved on to the RDL I felt recovered and I felt like I wanted to try again so i attempted it again and failed again, I tried so hard to be honest, at least I did try eh, it’s alright, I’m closer to the PR now than I was yesterday.
By the end of the workout I was completely alone in the gym, dripping sweat and feeling good that I got the work done
Very impressive with those numbers Boyce, sometimes it helps me get more reps and sometimes it prevents me from getting more reps lol, thats why I want to try out the 3” belt.
I think the main thing is it helps maintain a favourable spine position when going really heavy.
Maybe try out those narrower on the front 3” prong bodybuilding belts, I saw a guy deadlifting 5 plates with one the other day and I think he looked really comfortable with that belt, at first I wondered why he didn’t have a lever belt but after I saw him deadlift I realised I think it’s because that belt works better for him
First failed PR attempt from last night:
I think my form can be improved, maybe my legs are too flexible, or maybe the other guys are stopping the downward movement before they reach the limit to how low they can get?
I’m sure Micheal Mathews said to bounce at the bottom, I’ll re read the squat section of bigger leaner stronger
I didn’t record the 2nd 140kg PR attempt from last night, I put Settle the sky The relentless and hope for the dying transcend on max volume on my earphones and got really hyped up for the attempt, I felt so pumped up and focused.
just listening to those tracks makes look muscular and pumped after.
the 130kg was A2G clean, I was happy with that, the 2nd 140kg attempt probably looked the same as the first attempt exempt I think I got the bar on my back and my feet into position much faster and easier applying more strength unracking.
Now I’m just wondering if manually stop the downward movement as soon as I am past parallel before I reach my bottom limit and explode up if I would be stronger than trying to bounce A2G.
I think maybe I need to drive my knees more ahead of my feet or buy squat shoes
I’m sitting on a London bus right now, i could have taken the underground but I haven’t been on a bus in a long time and I wanted to see the view, we’re passing Alexandra palace, I went to the mall today, i needed protein powder, I have been using ready store bought protein shakes but I think the powders are much better quality.
I also bought some T-Shirts, I got lucky and found a horde of shirts similar in style and colours to the one Arnold was wearing in pumping iron. I’m feeling excited to wear them.
When I got on the bus I came upstairs and walked to the back and there was a London gangster type guy looking at me and I was looking at him because he was wearing a mask and he looked ready to rob a bank lol, then I looked away and noticed he was looking at me from the Corner of my eye and then I looked at him and wondered if he had any weapons and why is he looking then I looked away again, then he spoke and I thought he wanted to fight lol, I half got up and said “what did you say” and he said “do you box” I explained I did some boxing when I was a teenager and I’m planning to get back into it and do some punching bag for cardio, then he said I look like I box, he said I look stocky. And he told me he wants to get back into boxing too, and we talked about health and fitness.
And while I was walking on the high street today before I the bus 3 guys sitting outdoors at a restaurant was looking at me as I was walking past, they was looking at me like I was a woman or something, one of of them was making a squinting face and blowing air out his lips, and then I noticed them looking and I reflexively tensed up and looked directly at them and then the guy making the face nodded his head in respect so I was like ok cool and I walked away and as I was walking away I felt my lats spreading on their own, I think those guys sent me positive energy or something, I’m certain they was straight men too, I see gay couples in my mums area nowadays and they usually act shy and nervous when I look at them.
And there was 2 seperate guys leering at me in the mall, and when I looked directly back at them they nodded in respect lol.
Ohh yea and last night I ordered some weed for medicinal use and when the guy came he said I look jacked and he wants to look like me lol.
Anyway, I remember being so shredded when did boxing as a teenager, so I want to see what happens if I do 25 minutes punching bag without rest for cardio like when I was a teenager