Gettin HAYOOOGE!!! Off to clear out a sushi buffet now. PWO Meal goodness! MMM!!!
Morning weight is just over 105 at the moment. Arms measuring just under 19 inches pumped.
Yesterday: Legs
Lying Leg Curls + Leg Extensions
1 x 15 – 1 x 15
1 x 15 – 1 x 15
1 x 10 – 1 x 12
1 x 5 – 1 x 12
1 x 5 – 1 x 12
1 x 5 – 1 x 12
1 x 5 – 1 x 12
Back Squat + Leg Press
1p x 15 – 4p x 15
2p x 5 – 5p x 5
3p x 5 – 7p x 5
Stiff-Leg Deadlift
1p x 10
2p x 10
3p x 6
4p x 7
Regular Deadlift
5p x 1
Standing Single Leg Curls + Seated Single Leg Press
1 x 10 – 1 x 10 (each side)
1 x 10 – 1 x 10 (each side)
1 x 8 – 1 x 10 (each side)
1 x 5 – 1 x 10 (each side)
Still see God has gifted you with deadlifting abilities! hehe! 
… (jelly)
[quote]Diluted56 wrote:
Still see God has gifted you with deadlifting abilities! hehe! … (jelly)[/quote]
Just wish I could get my hands on some chalk! Fuckin annoying havin to get down on my knees and wrap that shit up.
Ok weighin 106.2 at the moment. Got a stomach bug or somethin so that might drop soon. Switchin things up a bit for the next 5-6 weeks then gettin back into what I’ve been doing. I’d like to be around 110kgs by September. Depending on how I feel, I may or may not cut after that and then start gaining again after new years.
Legs today:
Leg Extensions
25 x 30
30 x 30
35 x 20
50 x 20
70 x 20
90 x 10
110 x 5
Stack x 10
Leg Curls
15 x 30
20 x 30
30 x 15
40 x 5
52 x 5
Stack x 5
Back Squat + Leg Press (p = 20kg plate; each side)
1p x 5 + 2p x 5
2p x 5 + 4p x 5
3p x 5 + 6p x 5
Stiff-Leg Deadlift
1p x 10
2p x 10
3p x 5
4p x 5
5p x 1
Seated Leg Press + Leg Extensions
Low(ish) Incline DB Press
10kgs x 40
12kgs x 30
14kgs x 20
18kgs x 12
24kgs x 12
34kgs x 12
44kgs x 12-15 (can’t remember exactly…)
Flat Bench + Incline DB Fly
100kgs x 10 + 14kgs x 10
100kgs x 12 + 16kgs x 10
100kgs x 12 + 18kgs x 12
100kgs x 10 + 18kgs x 10
60kgs x 25
Pec Deck
15kgs x 25
25kgs x 20
35kgs x 15
45kgs x 15
55kgs x 15
Bent-over Cable Fly (BO) + Standing Cable Most Muscular Fly (MM) - Drop Sets
Set 1:
25kgs x 20 (BO)
-20kgs x 15 (MM)
-15kgs x 15 (BO)
-10kgs x 15 (MM)
-5kgs x 20 (BO)
Set 2:
-30kgs x 15 (BO)
-25kgs x 20 (MM)
-20kgs x 15 (BO)
-15kgs x 15 (MM)
-10kgs x 15 (BO)
-5kgs x 20 (MM)
Standing DB Lateral
4kgs x 20
6kgs x 15
8kgs x 15
Seated Incline (chest against the incline) DB Lateral
18kgs x 15
switch the standing - drop set
6kgs x 20
Bent-over Cable Lateral (No grip attachment. Tweaked to emphasize the middle deltoid NOT the posterior)
5kgs x 20
10kgs x 15
10kgs x 12
5kgs x 15
5kgs x 15
Only had 30 minutes free to gym today so I just threw in some squats.
Bar x 30
Bar x 30
60kgs x 15
80kgs x 10
100kgs x 10
140kgs x 6
160kgs x 5
170kgs x 3
What I’ve been doing in gym for the last 8 weeks:
1-Legs
2-Push 1
3-Pull
4-Push 2
5-Pull
6-Push 3
7-Pull OR OFF
REPEAT
Push 1 focused on Delts
Push 2 focused on Chest
Push 3 focused on Tris
Whatever the focus was for that day got the compound movements plus one FST-7 style exercise. Everything else was machine/cable work as assistance work.
Delt compounds: DB Press & SHIP
Chest compounds: Low Incline DB Press & Bench Press
Tri compounds: CG Bench Press & Weighted Dips
The low volume but high frequency put a lot of size of my delts which is what I was trying to bring up. The focus is still on my delts but I’m taking a different approach now.
New workout looks like this:
1-Chest & Arms (arms = delts, tris & bis)
2-Legs & Back
3-Chest & Arms
4-Legs & Back
5-Chest & Arms
6-Calves OR OFF
7-OFF
AM) Power
PM) HIT
The AM Power workout consists of only two exercises. One main compound movement and one assistance compound movement with less load.
The PM workout consists of 3-4 movements for each body part supersetted for high reps. For example for shoulders I do db press + upright rows + db laterals for 15/failure on each one. I use the same load from start to finish and do 3-4 rounds with just 30 seconds rest between rounds.
Today is day 5.
AM) 08:00
DB Shoulder Press
10kgs x 20
10kgs x 20
16kgs x 10
24kgs x 8
32kgs x 5
40kgs x 12
Flat Bench Press (I’m only doing flat bench with db press today because I really felt like benchin!!)
60kgs x 10
90kgs x 5
110kgs x 8
PM) 15:00
Flat Bench: 5 sets
Incline Bench + Seated Chest Press: 3 sets
Seated DB Press + BB Upright Rows + DB Laterals: 3 sets
Cable Curls + French Press: 3 sets
Seated DB Curls + Straight Bar Push-down: 3 sets
AM) 06:00
20 minutes warming up
Flat Bench Press
60kgs x 10
90kgs x 10
115kgs x 6
115kgs x 7
Incline DB Press (quite high)
30kgs x 10
40kgs x 9
CURRENT DIET:
06:30 - Coffee + 2 scoops Creatine
06:50 - MEAL 1: 5x wheatbix + shake (1 scoop 100% Protein + 1 scoop Carbo Load)
08:00 - AM Workout
09:15 - MEAL 2: Shake (1 scoop 100% Protein + 1 scoop Carbo Load)
11:00 - MEAL 3: 2x hake fillet/chicken breast + 1 cup brown rice
13:00 - MEAL 4: 2x hake fillet/chicken breast + 300g pasta + 1 sweet potato + butternut/pumpkin.
15:00 - PM Workout
16:15 - MEAL 5: Shake (2 scoops 100% Protein + 1 scoop Carbo Load)
19:00 - Meal 6: Whatever the hell I want! Usually chicken & veg…
21:00 - Meal 7: 4x rice cake
PM) Chest & Arms
Flat Bench: 5 sets
Incline Bench + Seated Chest Press: 4 rounds
Flat DB Fly: 3 sets
Seated DB Press + Upright Rows + DB Laterals: 4 rounds
Cable Curls + DB French Press: 4 rounds
Seated DB Curls + Straight Bar Push-downs: 4 rounds
As always, 30 seconds rest between each round.
Morning weight is 107kgs.
What I’ve been up to:
So training was pretty stale til around June. Put some size on my delts then but other than that, I was simply going through the motions. Like a doos I slipped down some wet steps and fucked my knee up. Squats were extremely uncomfortable so I cut those out for a while and stopped dead-lifting completely. Lost a lot of strength on those two lifts!
I joined another gym and was trained by the owner, Michael McLoughlin, who was a top SA bodybuilder back in the dizay and has trained world champ boxers. That was a fuckin kiff experience! Dude knows his shit! This was for about 6 weeks.
Now:
Been cutting since september 1st. I weighed 110kgs on the 1st, now I’m at 106kgs and down almost 3 inches off my waist. I’m at about the same level of BF now as I was at the beggining of the year at around 97kgs. I’ve been able to squat heavy again since August and started dead-lifting again. I squatted 140kgs x 20 in August and recently 200kgs ATG for 2 and also 200kgs just above parrelel for 4. 4 Weeks ago I pulled 260kgs for a fairly fast single. Much faster than when I pulled 250! I’m going to continue cutting into mid November. My Bench Press still sucks though haha! Got 140kgs x 3 at one point…
My current split:
Chest & Tris
Back & Bis
Delts & Traps
Legs
Off/Repeat
Yesterday: Back & Bis
DB Row (bodybuilding style with a paused contraction up top and no/not much body lingo)
12kgs x 15
12kgs x 15
20kgs x 8
30kgs x 5
40kgs x 5
55kgs x 5
70kgs x 8
Lat Pull-down (medium width grip)
60kgs x 12
65kgs x 12
70kgs x 12
75kgs x 12
80kgs x 12
Dead-lift
100kgs x 8
140kgs x 5
180kgs x 3
220kgs x 4
Stretchers
4 x 65kgs x 15
BB Curls - 5 sets
DB Hammer Curls - 3 sets
Cable Curls - 4 sets
… its all the creatinezzzzzzzzzz!
Today:
AM) Legs
Warm-up: stretch, foam roll, light extensions etc.
Lying Leg Curl
15kgs x 15
20kgs x 15
25kgs x 12
30kgs x 5
45kgs x 5
65kgs x 8
Lying Single Leg Curls - mother. of. gaaaawd these bite!
15kgs x 15
20kgs x 10
25kgs x 10
Back Squat
10 x 140kgs x 5
-50 total reps
Leg Extensions
Stack x 20
Stack x 10
Stack x 10
PM) 40 minutes cardio
Today:
AM) Back & Cardio
PM) Traps, Bis & Cardio
Just finished my AM workout. Pulled 250kgs x 2, followed by different back movements for 10-15 reps. I ended off with 30 minutes of cardio on the step machine and bike.
EDIT: Oh, and I’m now 105kgs. Down 5 from September 1st. This diet is going stroooong! 10 weeks left… summer… shred… mmmmmmmm
The cardio (or the step machine) seems to have taken its toll. My knees are killing me! Tried squatting yesterday and 3 plates felt like 4, and 4 felt impossible. I still managed to put up 200kgs but it was harder than its ever been in the past. I think its time to for me to just worry about the diet, train the legs like a bodybuilder and worry about strength again when I’m done. Good news is that the diet is still going strong! It it definitely time to rethink my cardio though. Step machine is obviously grinding my knees.
Ditched the cardio for the most part and cranked up the intensity of my weight sessions.
Split looks like this:
1-Upper Body A
2-Off
3-Lower Body A
4-Upper Body B
5-Off
6-Lower Body B
7-Off
Weight is down 7kgs and waist is down 9.5cm.
Picked up a grade one tear of my MCL in my right leg. Its not a big deal but it does mean I’m not going to be able to do any type of leg work to failure and intense cardio for the next 3 to 4 weeks. My physio gave me a few things to do to help strengthen it up again.