[quote]florelius wrote:
The biggest difference IMO from the old to the new pics, is that your upperback posture have improved and thats also maybe why your traps looks a bit smaller. Thats a good thing btw( improved posture obvi ). From a purely “how to look good naked” perspective your Chest could use some attention. Other than that you look like a badass and your traps and quads looks great.
Good job so far man :)[/quote]
Thanks for the feedback man. I’m a fuckin wookie but there is some slow muscle development happening under the fur hahaha.
Haha yeah my chest has lagged behind, probably because I never bench pressed before late 2011. I’m hoping to fix that this year. I’m benching heavy twice a week and doing dumbbell flies for high reps, hope that will be enough?
Hmm interesting comment on the posture. Maybe that is a result of the 1000s of chins I do.
Sorry about the retarded link. Not computer smart enough to fix it.[/quote]
Hey bro, how’s your lifting going?
Thanks a fuckin heap for that link by the way!!
15-04-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts) Cycle 2-Week 1-Day 1
Squat 3/3/x
1 set x 3 reps x 112.5kg
1 set x 3 reps x 130kg
1 set x 3 reps x 145kg
1 set x 3 reps x 130kg
1 set x 5 reps x 112.5kg
Benchpress
1 set x 5 reps x 60kg
1 set x 5 reps x 70kg
1 set x 4 reps x 82.5kg
2 sets x 3 reps x 87.5kg
2 sets x 2 reps x 95kg
2 sets x 3 reps x 87.5kg
1 set x 4 reps x 82.5kg
1 set x 6 reps x 70kg
1 set x 8 reps x 60kg
Kettlebell Swing
3 sets x 10 reps x 20kg
3 sets x 10 reps x 40kg
DB Arnold Press / Weighted Sit Ups / DB Curls Circuits
3 sets x 12 reps x 10kg for each exercise (10kg DBs for the DB press and curl; 10kg plate for the sit ups)
Chins (alternating grips)
70 total
Notes
-Squatting isn’t going so well, but I tried hard to hit depth and just did required reps, followed by back off sets. I will check the videos but they felt legit.
-Benching felt pretty good.
-Tweaked something in my right trap during the kettlebells so I didn’t do any one-armed swings.
Bodyweight was 95.1kg this morning, the lightest I have been in quite some time. Trending down at the moment it seems, not particularly intentionally but meh.
I don’t REALLY want to lose weight, but my waistbands have tightened recently which suggests I’ve piled on some midsection fat. I don’t want to lose strength though, so I will have to watch this closely.
General idea is to slowly lean out to approximately 92kg, then try a slow bulk/body comp change over time, IE gradually gaining muscle but not much fat. But I suck at body comp changes so who fucking knows.
[quote]zenontheterrible wrote:
From your photo’s i’d say the main difference is you’ve gained some muscle and lots some fat too! so don’t be discouraged!
[/quote]
Cheers dude, yeah I think I’m looking a bit leaner in the midsection. But it’s weird because my waistline actually feels tighter. Definitely need to beef up the chest.
**Did cardio for the first time in forever last night.
25 minutes of jump rope and bag boxing, with a few lots of BW lunges when I needed a rest. It was actually really enjoyable, probably because I made a housemate do the circuits with me. Will try really hard to keep it going 2-3 times per week.
Lol nice, Panzer. Your pecs suck less than mine ;). Mine look like something has been eating at them :P. (yeah I am fixing that slowly with inclines/wide grip work so I get less pec issues from being so imbalanced)
[quote]DSSG wrote:
Lol nice, Panzer. Your pecs suck less than mine ;). Mine look like something has been eating at them :P. (yeah I am fixing that slowly with inclines/wide grip work so I get less pec issues from being so imbalanced) [/quote]
Haha, does your town have any issues with cannibal infestation?
Yeah it sounds like wide grip is the way to fix it. Maybe I will floor press wide.
I’ve decided to use my 5/3/1 Training Max for calculating my Sheiko-style squatting on Fridays.
So, this month my Predicted Max for Squat is 180kg, putting my Training Max (90%) at 162.5kg.
Therefore, I will use 162.5kg for calculating my Sheiko-style squatting.
This is going to be fairly light, but I feel I’m nearing a stall on the Squat and my depth hasn’t been ideal on some AMRAP sets. I figure lightening the weights for my volume squat day and concentrating on depth and perhaps pausing in the hole will be more beneficial than struggling along with dubious depth and raping my body in the process.
Actually, all my lifts except the Bench Press are at the “just getting out required reps” stage right now, so expect to see some resetting over the next couple of months haha.
19-04-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts) Cycle 2-Week 1-Day 3
Benchpress 3/3/x
1 set x 3 reps x 75kg
1 set x 3 reps x 85kg
1 set x 8 reps x 95kg (rep PR) (didn’t pause this set)
1 set x 1 rep x 105kg
1 set x 2 reps x 105kg
1 set x 1 rep x 105kg
Squat
Didn’t squat as my knee ligament is in a bad place right now.
Floor Press
1 set x 8 reps x 55kg
1 set x 8 reps x 62.5kg
2 sets x 6 reps x 72.5kg
DB Fly / Weighted Sit Ups / DB Curls Circuits
3 sets x 12 reps x 10kg-15kg for each exercise (10kg DBs for the Fly and Curl; 15kg plate for the sit ups)
Chins (alternating grips)
70 total
Notes
-My knee is not great, hopefully will be right for squatting on Monday.
[quote]DSSG wrote:
Lol nice, Panzer. Your pecs suck less than mine ;). Mine look like something has been eating at them :P. (yeah I am fixing that slowly with inclines/wide grip work so I get less pec issues from being so imbalanced) [/quote]
Haha, does your town have any issues with cannibal infestation?
Yeah it sounds like wide grip is the way to fix it. Maybe I will floor press wide.[/quote]
Lol nah, I just bench narrow with a somewhat big arch (not insanely large like I seem some russian lifters do) and a very tricep dominant style with long arms.
I’ll probably need to bring my pecs and shoulders up for whenever I want to transition to a wide grip without sucking. Maybe when I can neutral grip dumbbell bench the 90’s (about 40.5’s in KG ) and incline bench 205-225 for reps my pecs and shoulders will have had enough time to somewhat even out slightly with my triceps. I’ll come back in about half a year with an answer to how that goes.
22-04-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts) Cycle 2-Week 2-Day 1
Squat 5/5/5 (set reps week)
1 set x 5 reps x 105kg
1 set x 5 reps x 122.5kg
1 set x 5 reps x 137.5kg
Benchpress
1 set x 5 reps x 60kg
1 set x 4 reps x 70kg
2 sets x 3 reps x 82.5kg
2 sets x 2 reps x 95kg
1 set x 3 reps x 87.5kg
1 set x 5 reps x 77.5kg
1 set x 7 reps x 65kg
Kettlebell Swing
3 sets x 12 reps x 40kg
1 set x 10 reps x 20kg one handed, per arm
DB Arnold Press / Ab Wheel Rolls / DB Curls Circuits
3 sets x 10 reps x 12kg for Arnold Press and Curls
3 sets x 15 reps x BW for Ab Wheel Rolls
Chins (alternating grips)
70 total
Notes
-This workout was hard going after a hard weekend in Auckland watching Black Sabbath live, and accompanying booze and bad food.
-Pretty happy I managed to squat without my knee falling to bits!
[quote]zenontheterrible wrote:
From your photo’s i’d say the main difference is you’ve gained some muscle and lots some fat too! so don’t be discouraged!
[/quote]
Cheers dude, yeah I think I’m looking a bit leaner in the midsection. But it’s weird because my waistline actually feels tighter. Definitely need to beef up the chest.
[/quote]
Yeah i’ve lost some weight in the middle too, but my measurement around with a tape measure is actually bigger, but i’m pretty sure its cause i have more muscles on my back! (i could be wrong.) Its probably the same with you.
