Hoorahhh!!! Back squat is starting to make a come back!!!
Hack Squat
/ x 10
/ x 10
+10kgs x 10
+20kgs x 5
+40kgs x 5
+60kgs x 5
+80kgs(2p) x 12
Back Squat
60kgs x 5
80kgs x 5
100kgs x 5
120kgs x 5
140kgs x 12 ATG!!! Nearly passed out after I racked the weight!
This is just my quad/squat day. I won’t do more than this and maybe some abs and calves if I’m not close to passing out like today.
My new spit is a push/pull/legs like it used to be. The 1st half of the week is dedicated to movements and strength more than bodybuilding. The second half will be slightly higher volume, more bodybuilding type training with some cardio.
1-Push (3 main movements + 1 “accessory” giant/super set.)
2-Pull (1 main movement: the deadlift, + some back/hams/biceps “accessory” work and prowler work)
3-Squat (2 main movements: hack squat + back squat/front squat. Abs and Calves to finish)
4-Push
5-Pull
6-Legs
7-OFF
Days 4, 5 and 6 will be a much higher rep range (10+), slightly higher volume, mostly isolated movements and a fast paced workout. Each of these days will also include cardio of some sort.
Squat day is always 8+ reps. I won’t go below that. I just don’t like having such heavy weight on my back.
BB Rows
Bar x 25
30kgs x 15
40kgs x 10
60kgs x 5
80kgs x 5
100kgs x 5
120kgs x 5 - damn grip!
Lat Pulldown
??
??
??
Chest Supported Underhand Rows
+45kgs x 10
+60kgs x 5
+75kgs x 5
+85kgs x 7
DB Rows
40kgs x 5
50kgs x 5
60kgs x ?
Squat Rack Curls
Bar x 15
30kgs x 10
40kgs x 5
50kgs x 5
60kgs x 12
Seated Alt DB Curls
??
??
??
BB Shrugs
Face Pulls - top positeeeeon
Seated Face Pulls - bottom position
EZ Curls
35kgs x 10
40kgs x 10, 2
SQUAT DAY!!!
Hack Squats
// x 10
// x 10
- 10kgs x 5
- 20kgs x 5
- 30 x 5
- 1p x 5
- 60kgs x 5
Back Squat
60kgs x 10
80kgs x 5
100kgs x 5
120kgs x 5
140kgs x 15!!! FEEL! THE! POWER!!!
Followed by…
160kgs x 2!!!
Next week I’ll work with 150 instead of the 140 and see how many I can get with that.
Previous bests to beat:
120x25
140x18
160x12
180x8
200x4
I won’t be putting 180 or 200 on my back any time soon though.
140x1 Close Grip Bench… fuck yea!
[quote]Diluted56 wrote:
heavily assisted… ;)[/quote]
Speaking of assisted… ahem… 
Deadlifts
60kgs x 8
60kgs x 8
100kgs x 5
140kgs x 5
180kgs x 5
200kgs x 5
230kgs x 3 wussup wussuuuuup!!
Lat Pulldowns
??
??
??
Chest Supported TBar Rows
??
??
??
Squat Rack Curls
Bar x 8
40kgs x 5
55kgs x 5
70kgs x 4, 1
Standing DB Preacher Curls
14kgs x 10
16kgs x 10
20kgs x … 10? can’t remember
Hammer Curl things…
Cable Curls - 3 pump sets
Ok, going back on diet. Nothing extreme like the no carb approach I took before. But very strict and very clean of course. Throwing all the cardio back in and using EVO as a conditioning day more than a power day. The reason being that I’m going take a Skydiving course in April and I can’t weigh more than I do now. I’m not gonna just stick around at this weight so I’d rather finish my goal of getting lean. So, my current goal is to reach single digit body fat by April.
Just gonna throw down some dates and the weight I’d like to be by each of them.
31st - 100kgs
7th - 99kgs
16th - 98kgs
26th - 97kgs
04th - 96kgs
14th - 95kgs
I’ve stocked up on chicken breasts, sweet potatoes and fruit. I’ll add in some brocolli too but thats basically what my meals will look like. I’m keeping the booze down and no more Monster energy drinks!
EDIT: Oh! and I’ll have weekly update pics starting from tomorrow!
Close Grip Bench Press
Bar x 20
30kgs x 15
40kgs x 10
60kgs x 5
80kgs x 5
100kgs x 1
110kgs x 1
120kgs x 1
125kgs x 2
DB Shoulder Press
16kgs x 15
20kgs x 10
28kgs x 5
32kgs x 5
40kgs x 9 Hell to the yea!!!
Flat DB Press
30kgs x 10
40kgs x 5
50kgs x … I don’t… remember! I think was 6…
Cable Crossovers
Rope Pushdowns
DB Laterals
Stationary Bike
Lat Pulldown
30kgs x 15
40kgs x 15
55kgs x 10
65kgs x 10
75kgs x 10
90kgs x 10
Strap Pulldown
??
??
??
??
Chest Supported Underhand Rows
+30kgs x 10
+45kgs x 10
+60kgs x 10
+75kgs x 10
Seated Cable Rows
72kgs x 10
80kgs x 10
97kgs x 10
105kgs x 10 - I think…
Squat Rack Curls
Bar x 10
40kgs x 5
55kgs x 5
70kgs x 6!!
DB Preacher Curls
14kgs x 10
18kgs x 10
23kgs x 8-10…
Hammer Curl things
18kgs x ?
18kgs x ?
Hack Squat warmups
Back Squat
60kgs x 5
80kgs x 5
100kgs x 5
125kgs x 3
150kgs x 7 hey I’ll take it…
Hack Squat
60kgs x 10
70kgs x 12
Leg Extensions
Leg Press
2p x 8
3p x 8
4p x 8
5p x 15
EVO:
Sumo Deadlifts
70kgs x 5
70kgs x 5
110kgs x 5
150kgs x 3
190kgs x 3
220kgs x 1
250kgs x fail
230kgs x fail
Didn’t put up a struggle with either of the failed lifts. Could feel immediately that it would wreck my entire body if I just tugged away at it. Barely held the bar for more than a second. I’m usually pretty damn fast off the floor so unless that weight doesn’t come off the ground almost instantly then I’m not even gonna bother with it. Gonna have to work on sumo for a while!
KB Swings
x12
x12
x12
Stiff Leg KB Towel Pull-throughs (elevated, standing on two benches) & TRX Band Wide Pulls
x20 & x15
x20 & x15
x20 & x15
Prowler Pull
1 x 2 lengths
1 x 2 lengths
Prowler Push
1 x 2 lengths
Squat Rack Curls
Bar x 15
Bar x 15
25kgs x 5
30kgs x 5
45kgs x 5
55kgs x 5
70kgs x 7 wussuuuup!!
Seated Alt DB Curls
16kgs x 16
20kgs x 12
25kgs x 12
Standing Alt DB Curls
30kgs x 16
Seated EZ Preacher Curls
30kgs x 12
30kgs x 8
Superman Curls
5kgs x 15
6.2kgs x 15
7.5kgs x 15
10kgs x 15
Ok quick update:
I haven’t lifted in almost 3 weeks now. 1st week I was feeling sluggish, not sleeping, loss of appetite etc. 2nd week I became VERY sick VERY quick and I’m still recovering. Lost almost 5kgs in a week while sick! Weight is slowly coming back but the point is I’m all kinds of fucked up right now and I’m not stepping back in the gym for a few more days. Maybe even another week.
Jirrrrrrrrrrrrre!!!
Sucks dude, you’re gonna have DOMS of note when you come back! Hope you get better soon dude, I need my daily motivation of trying to beat you back here at gym! 
hehe!
[quote]Diluted56 wrote:
Jirrrrrrrrrrrrre!!!
Sucks dude, you’re gonna have DOMS of note when you come back! Hope you get better soon dude, I need my daily motivation of trying to beat you back here at gym! hehe! [/quote]
Thinkin I might get back in on monday. What time you blastin fibers these days?
Im kapping the 1 viiiibes bruuuuu!!! College finishes at 12:30 so just shoot through straight afterwards hey!
Squeezed in a brief push session. Couldn’t handle much before feeling like shit.
CG Bench Press
Bar x 15
Bar x 15
40kgs x 5
60kgs x 5
80kgs x 5
100kgs x 5
120kgs x 1
140kgs x 1 - bit of assistance up top
Flat Bench Press
60kgs x 5
80kgs x 5
100kgs x 5
120kgs x 1
Cable Crossovers for chest and delts. Super-setted
Wide Grip SHIPs
LET! THE! (CLEAN) BULK! BEGIN!!!