Been enjoying the 6 day a week training. Strength seems to be maintaing and getting stronger. The weight as well has been solidified in the 80kg+ region which is awesome as the goal for next year June is to be a comfortable body weight set point of 90kg.
The diet has been 80% healthy which is basically chicken/rice/beef/pasta/oats/protein shakes/eggs/milk and so on with Mcdonalds/alcohol/bread slipping in about 2-3 times a week to get the weight up and its college so I mean I’m not too worried about being Mr HAWT ABS dude…
As long as I look respectable in BF% and gaining weight then its all good. Lately with all the weights that I am consistent with, my MIND-MUSCLE connection has been priority number one and reading ALKUMA’S stuff has been helping 
Chest:
Bench press
50x5
60x5
75x5
85x5
95x5
105x5
Incline dumbbell press
30x5
32x5
35x5
40x8
Inverted cable flies:
10x12
7.5x12
8.5x12
Triceps:
Overhead extensions:
30x10x3
Rope v push downs:
55x12x3
BW Dips:
x15
x15
x12
Pretty good workout today. Weather was sooo hot outside with warm wind and was such a relief from the winter chills that are starting to come to an end. Had an awesome time with the front squats and doing the single leg leg press is a new exercise that Im going to stick with, way more fun than step up DB lunges.
BW has been going up nicely and ate like a HORSE!!! Girlfriend was facepalming cuz every hour I was destroying her fridge, lol! Two dinners tonight, was really tasty!
Zercher Squat:
50x5
60x5
80x5
90x5
100x5
110x5
Front squat [NARROW]:
60x10x3 (Explosiveness training in terms of exploding outa the hole)
One legged leg press:
No plates x10 each leg
40x10 each leg
50x10 each leg
Hamstring curls:
40x10
40x8
40x8
Seated calf raise:
50x12x3
Standing calf raise:
120x12x3
CHEST AND TRICEPS
Wide grip guillotine press
50x10
60x10
70x10
80x10
90x10
Cable flies:
12.5x12x3
Flat flies
11x12x3 ----> Really slow eccentric with a pause at the bottom for stretch and mind-muscle connection contraction
Close grip bench:
70x10
70x8
70x8
Machine dips
120x10x3
single cable standing kick backs:
10x15 right arm
10x20 left arm
Today I watched Zack Khan’s first blog entry to his recovery, was so inspirational to see someone like that in such high spirits. The guy cant even walk and yet talks about bodybuilding and life so clearly and it just made me take myself for granted when I have the opportunity to train so hard and yet he sits on a couch at home when the amount of years on food, sacrfice and weight lifting he has spent on himself almost seems wasted!
Bodyweight is just above 180lbs (82kg)
Lat pull down:
warm up sets
70x10x3
Hammer pull down:
67x10
67x12
67x12
Pullover machine:
60x10x3 ----> focus on deep contraction and holding the squeeze at the bottom of the movement
Ez wide grip barbell crul SS narrow grip reverse curls:
30x10x3 SS 20x10x3
Single cable hammer curls:
15x15x3 each arm
Bent over pronated reverse flies:
10x12x3
Bent lateral raises:
12x10x3
Arnold press:
18x10x3
Leg press: (Close stance):
100x5
140x5
180x5
220x5
260x1, 4
[DS]
180x15
140x15
100x15
Hamstring curls:
30x12
30x8
30x10
[DS]
25x10
20x10
Sitting leg press:
50x15
60x15
70x15
80x15
Leg press calf raise:
140x12x3
Standing platform BW calf raises:
15x3
Deloading this week, body needs a bit of a break from heavy lifting and just to get some energy back. Get that spark igniting my workouts again without pushing my CNS too much and re-establish some good form habits
Chest:
Bench press
50x5
50x5
60x5
70x5
80x10
Incline dumbbell press
32x5
32x10
32x10
Hammer press machine:
40x12x3
Triceps:
Overhead extensions:
23x12x3
Rope v push downs:
35x12x3
BW Dips:
x10x3
Abs
Felt energised after taking past two days off and deloading the previous two…
Thinking about doing I bodybuilder… I just hate doing high rep shit and I,Bodybuilder seems like something I want to do, its calculated, works of the CNS, keeps your strength up and 5 days on with 2 days off… Im gonna do it from next week!
So today I played around with the rep schemes of IBB with my current template, probably after I do all the phases of IBB im gonna come back to this template but use the IBB rep schemes and idealogies…
Bench press: RL
40x5
40x5
50x5
60x5
70x3
80x3
90x1,3 —>75%
95x1,3
100x1,3 ----> 85%
Cable flies: MFS
14x2 x 7sets
Flat Dumbbell press: RL
30x1,3
32x1,3
35x1,3
30x12
Close grip bench: DP 60%
60x3 x6sets
Machine dips: CR
135x3
135x4
135x5
135x5
135x5
Dead stop skull crushers: MF
35x2 x7sets
Leg press: RL
100x5
140x3
180x3
195x1,3
210x1,3
220x1,3
Front squats: DP 60%
60x3x8
Leg extensions: FSR
60x3
65x3
70x3
75x3
50x15
Rack RDL deadlifts: MFS
60x2x7 ----> Explosive!
Lying leg curls: FSR
30x3
30x3
35x3
40x3
25x15
Sitting calf raises:
50x15x3
Abs
Today I started the first phase of the IBB program… after the lay off of shoulder training and rehabing it, its time and suits in perfectly with the IBB program, to start the Shoulder specialisation.
PHASE 1 - Specialisation
Seated Overhead Barbell Press - Activation Cluster
3sets x 3x1
40x3 --------------> warm up set
45x1,1,1
50x1,1,1
55x1,1,1
High Incline Bench press - Forse Spectrum Ramping
6sets x 3
50x3
60x3
65x3
70x3
75x3
80x3
Push Press - Rachet Loading
7sets x 1,3
45x1,3
50x1,3
60x1,3
45x12
Everything was explosive, maintaining good form and I felt energised and strong after the workout. Shoulder seemed fine and so far day 1 has been a success. Always loved low reps and every now and then hitting a max rep to spice things up and thats what this program does. Love it.
Body weight was: 82kg (180lbs) ----> Felt lean though, didn’t feel full at all, good sign
Phase 1 - Fullbody workout
A1 - Leg Press - Rachet Load
5sets x 1,3
100x5
140x5
180x3
195x1,3
220x1,3
180x20
A2 - Leg Curl - Rachet Load
35x1,3
40x1,3
35x12
B1 - Bench Press - Rachet Load
5sets x 1,3
60x3
70x3
80x3
90x1,3
100x1,3 ----> wasnt so explosive but no grinding
80x17
B2 - Seated row - Rachet Load
67x1,3
75x1,3
52x20
C1 - Floor Skullcrushers - Force Spectrum Ramping
5sets x 3 with max reps
35x3
40x3
45x3
30x15
C2 - Preacher Curl - Force Spectrum Ramping
5sets x 3 with max
25x3
30x3
30x3
20x15
Phase 1 - Specialisation
A1 - Seated overhead barbell press - Max Force Set
40x5
45x5
50x3
55x3
55x2x7
A2 - Dumbbell Later Raise - Max Force Set
10x2x7
A3 - Push press - Max Force Set
55x2x7 — Felt good on the last 2 sets (really explosive)
A4 - Dumbell Front Raise - Max Force Set
10x2x7 ---- > Good pause at the top of the concetric
B1 - High Power pull - Max Force Set
40x2x7 —> did these not too heavy because haven’t done these in years, wanted to get the feel on motion correct
B2 - Low power pull - Max Force Set
80x2x7
C1 - Upright Row - Max Force Set
30x2x7
C2 - Face Pull
15x2x7
Calves - Leg Press - 3 max rep sets (140)
Abs
Metabolic Circuit Day
4 exercises
Warm up: Band rehab exercises for shoulders
3sets x 5 medicine ball slams
3sets x 5 medicine ball explosive pushes against a wall
Bench Press: 80kg x 3
Deadlift: 60kg x 3
Chin Ups: 5reps
Body weight squats: 5 reps
Do this 6 times, 30 second breaks between each movement.
Basis of doing this is to keep the motor patterns fresh, lessen the on coming of stiffness, focus on being explosive and aid recovery.
Win! Loads of Sura for you!
Hell YEAH Sura ftw!!
Lol movie looks like a grindhouse type of genre… not gonna be watching it for oscar performances 
Phase 1 - Specialisation
A1 - Push Press - Dynamic Pre-activation
5sets x 3
40x5x3
A2 - Seated Dumbbell Press - Capacity Ramping
5sets x 3,4,5*
25x3
25x4
25x5
25x5
25x5 —> End Set
B1 - Upright Row Clean - Dynamic Pre-activation
6sets x 3
40x6x3
B2 - Dumbbell Upright Row - Capacity Ramping
6sets x 3,4,5
18x3
18x4
18x5
18x5
18x5
18x5 ----> End Set
Donkey Calf Raises: 180xmax reps
Light abs
Phase 1 - Full Body Workout
A1 - Rack Deadlift - Force Spectrum Ramping
5sets x 3 with max reps
80x3
100x3
105x3
110x3
60x15 ----> Romanian Dead Lift
A2 - Leg Extensions - Force Spectrum Ramping
5sets x 3 with max reps
60x3
65x3
70x3
75x3
60x15
B1 - Wide Grip Pullups - Force Spectrum Ramping
5sets x 3 with max reps
x3
x3
x3
x3
x8
B2 - Floor Fly - Force Spectrum Raping
5sets x 3 with max reps
10x3
11x3
12x3
14x3
10x12
C1 - Dumbbell Hammer Curl - Rachet Loading
4sets x max reps
20x1,3
23x1,3
18x15
C2 - Dumbbell Hammer Extensions - Rachet Loading
4sets x max reps
10x1,3
12x1,3
9x12
PHASE 1 - Specialisation
Seated Overhead Barbell Press - Activation Cluster
3sets x 3x1
40x1,1,1 --------------> warm up set
45x1,1,1
50x1,1,1
55x1,1,1
60x1,1,1
65x1,1,1
High Incline Bench press - Forse Spectrum Ramping
65x3
70x3
80x3
85x3
Push Press - Rachet Loading
7sets x 1,3
40x3
45x3
50x1,3
55x1,3
60x1,3
65x1,3
50x15
Phase 1 - Fullbody workout
A1 - Leg Press - Rachet Load
5sets x 1,3
100x5
140x5
180x3
200x1,3
240x1,3
180x20
A2 - Leg Curl - Rachet Load
40x1,3
47x1,3
35x15
B1 - Bench Press - Rachet Load
5sets x 1,3
60x3
70x3
80x3
90x3
100x1,3 ----> wasnt so explosive but no grinding
105x1,3 ----> same as above
90x10
B2 - Seated row - Rachet Load
67x1,3
75x1,3
60x12
C1 - Floor Skullcrushers - Force Spectrum Ramping
5sets x 3 with max reps
30x3
35x3
40x3
45x3
30x15
C2 - Preacher Curl - Force Spectrum Ramping
5sets x 3 with max
30x3
30x3
30x3
30x3
30x12
A1 - Seated overhead barbell press - Max Force Set
40x3
55x2x7
A2 - Dumbbell Later Raise - Max Force Set
10x2x7
A3 - Push press - Max Force Set
55x2x7
A4 - Dumbell Front Raise - Max Force Set
10x2x7
B1 - High Power pull - Max Force Set
50x2x7
B2 - Low power pull - Max Force Set
90x7
C1 - Upright Row - Max Force Set
352x7
C2 - Face Pull
15x2x7
Calves - Leg Press - Standing calf raise - 100x12x3
Abs
I couldn’t wait until the next time I see you so I’m posting it here!!! I saw THE most stooooooopid thing at gym last night!!! Some shmuck about your height I think, probably weighing in at a generous 70kgs. Hes doing 2 inch deep squats (and struggling) in the smith machine with his boys on each end holding the bar just in case the FIVE PLATES ON EACH END DIDN’T DESTROY HIM!!! I shook my head and went down stairs to do some cardio. I was just waiting to hear a crashing sound followed by screams. Kak stupid!