Geez looking really good in the new avi.
Thanks guys:) Yeah the conditioning training definetely keeps the bf in check. I dont count calories and I eat pretty much whatever I want to within reason(never eat fastfood or drink soda) I dont forcefeed though. I just eat when Im hungry until Im comfortably full. So some days that might mean I eat 2-3 times. Other days I’ll eat alot more.
Here is yesterdays session.
9/11/2011- Intensity day:
Squats:
20kgx20
60kgx10
100kgx5
120kgx2
140kgx2
160kgx2
182.5kgx3 meh was gunning for 4:(
Bench press:
20kgx15
40kgx8
60kgx5
72.5kgx2
85kgx2
97.5kgx2
110kgx1
115kgx5
Barbell rows:
60kgx10
80kgx5
100kgx13
100kgx9
100kgx10
80kgx10
One arm overhead dumbell tricep extensions:
10kgx10
17.5kgx10
17.5kgx8
17.5kgx8 drop to 10kgx8
Standing alternating db curls:
10kgx10
17.5kgx10
17.5kgx8
17.5kgx8 drop to 10kgx8
Hanging leg raises:
bwx16
bwx14
bwx11
12/9/2011 Volume day:
Squats:
5 warmup sets
155kgx5
155kgx5
155kgx5
155kgx5
155kgx5
Military press:
5 warmup sets
80kgx5
80kgx5
80kgx5
80kgx4
80kgx4
Deadlifts:
worked up to 210kgx5
Hanging leg raises:
4 sets
14/9/2011 Recovery day:
Squats:
4 warmup sets
122.5kgx5
122.5kgx5
Close grip bench press:
4 warmup sets
95kgx5
95kgx5
95kgx5
Pullups:
2 warmup sets
bw+35kgx5
bw+35kgx5
bw+35kgx5
bw+35kgx5
bw+35kgx5
bwx15,6
Bent over lateral raises:
4 sets
Side lateral raises:
4 sets
Lying leg curls:
4 sets
Calves:
4 sets
Real happy with the pullups finally moving up.
Very solid days… you just put in the work! I would be pretty impressed if I saw you training in my gym.
[quote]jake_j_m wrote:
Very solid days… you just put in the work! I would be pretty impressed if I saw you training in my gym.[/quote]
thanks Jake. Means alot:)
16/9/2011- Intensity day
Squats:
3 warmup sets
125kgx2
145kgx2
160kgx2
170kgx5
Military press:
2 warmup sets
50kgx2
60kgx2
70kgx2
80kgx2
85kgx5 pb! very pleased with this, as it is my current bodyweight.
Barbell rows:
2 warmup sets
105kgx5
105kgx5
105kgx5
105kgx5
105kgx5
90kgx12
Incline db press:
1 warmup set
40kg’sx10
40kg’sx10
Hanging leg raises:
2 sets
Damn it felt good to get that extra rep on the MP with 85. It was a grinder for sure.
Repping your BW overhead? Awesome work!
[quote]AquaCruzer wrote:
Repping your BW overhead? Awesome work![/quote]
Puts it in perspective when you think of it that way. Bloody impressive.
Thanks for the continued support guys:)
Here is todays session
19/9/2011: Volume day:
Squats:
5 warmup sets
160kgx5
160kgx5
160kgx5
160kgx5
160kgx5
Bench press:
5 warmup sets
107.5kgx5
107.5kgx5
107.5kgx5
107.5kgx5
107.5kgx5
Deadlift:
5 warmup sets
215kgx4 pb! Last time I did 215 I only got 3 reps and I was fresh. 4 reps following squats is a definite pb.
Assistance work:
2 sets of one armed db overhead extensions
2 sets of incline db curls
2 sets of hanging leg raises
That was it. Good session today.
Dang! Lots of heavy “big 3” in one session and finishing in a PR! I have some catching up to do !
Jake: It was a good session indeed, and dont worry you’ll get there soon enough:)
21/9/2011
Recovery day:
Military press:
4 warmup sets
75kgx5
75kgx5
75kgx5
Damn, this did not feel like recovery at all:( reps were slow and I felt unexplosive from the get go.
Pullups:
3 warmup sets
bw+40kgx4
bw+40kgx4
bw+40kgx4
bw+40kgx4
bw+40kgx4
bwx13
pleased with how the pullups are progressing atm. Last set of 4 with 40kg was brutal and took all i had.
Assistance work:
4 sets of pistol box squats
3 sets of lying leg curls
3 sets of standing calf raises
2 sets of feet elevated situps.
Thats all she wrote. Ill get some conditioning done tomorrow. Friday is intensity day. Until then:)
Nice physique and good lifts. I’ll be coming here often.
Hope everything is going well, since you haven’t posted in a while. Crazy new avi man.
+1 guys. Hope you carry on posting man… your back is looking monstrous/stupidly awesome in new avi. Teach me!