You are a strong dude! Keep up the good work man.
Thanks for the kind words B-man.
Friday 5 July 13
Legs
Front squat
Bar x lots
60kgs x 12, 12, 10
100kgs x 8, 8
140 x 3
160 x 3
140 x 6
100 x 12
Bulgarian split squats dumbells
32kgs x 12, 12
Some leg press
3 pps x 12, 12, 12 -5 secs eccentrics. Thr low back hurt morr than anything else haha.
Good girl
Stack x 12, 12
Pull thrus
Stack x 13, 12, 12
Goodmornings
60 x 12, 12
80 x 12, 12. 12
Standing hamstring
Some x some
Called it a day. Lower back was bothersome since wednesday…
Tuesday 9 Jul 13
Chest
Barbell bench
Bar x lots
60 x 15, 12, 6
100 x 15, 10, 5
140 x 3 deadstops
160 x 2 deadstops
140 x 7 +100 x10 + 60 ×6 (1 1/2s)
Neutral grip incline dumbells
40kgs x 17, 13, 12
Dumbell flye stretch
20kgs x 45s
Close grip press
100 x 5, 5, 5, 4-decreased ROM each set
Called it a day.
And so it begins again. One month of fasting-no food or drink from dawn to dusk (approx 13hrs). Will still be training just before breaking fast but he name of the game would be to minimise losses in size and strength.
Tuesday 9 Jul 13
Chest
Barbell bench
Bar x lots
60 x 15, 12, 6
100 x 15, 10, 5
140 x 3 deadstops
160 x 2 deadstops
140 x 7 +100 x10 + 60 ×6 (1 1/2s)
Neutral grip incline dumbells
40kgs x 17, 13, 12
Dumbell flye stretch
20kgs x 45s
Close grip press
100 x 5, 5, 5, 4-decreased ROM each set
Called it a day.
And so it begins again. One month of fasting-no food or drink from dawn to dusk (approx 13hrs). Will still be training just before breaking fast but he name of the game would be to minimise losses in size and strength.
Thursday 11 july 13
2nd day of fasting already lost 2 kgs. Food poisoning on wednesday could not keep anything down but fasted anyway.
Back
Meadow rows
15 x 15
30 x 10
45 x 10
60 x 10
75 x 8
Pull downs
Worked up to plt marked 77 x 12
One ark dumbells
40 x 10
55 x 10
70 x 10
85 x 12
Stretchers
Worked up to plt 33.5 x 8 + 20 x 20
Called it a day had to rush home. Was dehydrated.
Friday 12 july 13 day 3 of fasting
Legs
Front squats
Bar x lots
60kgs x 10, 5
100kgs x 8, 5
140kgs x 3
160kgs x 2
120kgs x 10
Goodmornings
60kgs x 12, 12
80kgs x 12
100kgs x 12
120kgs x 12
Bulgarian
32kgs x 10, 8
Time was up had to go. Who am I kidding I was done
Leg training while fasting is not a good idea.
Monday 15 July 13 day 6 fasting
Chest
Barbell bench
Bar x lots
60kgs x 15, 10 -felt damn heavy
80 x 6
100 x 5
120 x 5
140 x 3
160 x 2
140 x 5
100 x 12 -paused
Incline dumbells
40kgs x 12, 12, 10
Called it a day. Felt cold and weak felt better going along. Volume suffered but strength still decent.
BW 106.4 kgs just over 3kgs lost
Wednesday 17 July 13 day 8
Back
Meadow rows
15kgs x 15
30 x 12
45 x 12
60 x 8
75 x 8
Pull downs
Plt 49 x 12
Plt 63 x 12
Plt 77 x 12-was floating
One arm dumbell rows
40kgs x 12
55 x 10
70 x 10
85 x 12
70 x 10
Stretchers
Plt 20 x 20
Plt 23 x 12
Plt 28 x 12
Plt 33.5 x 8
Caled it a day. Really tired BW 106kg. R forearm still hurts.
Thursday7 18…uly 13 day 9
Shoulders
Military press from pins
Bar x lots
40kgs x lots
60kgs x 10, 5
80kgs x 5
100kgs x 5- all out effort
80kgs x 11+2+1
Face pulls
Worked up to stack x 12 very short rest periods. Running late.
One arm dumbell press
24kgs x 10
32kgs x 8
40kgs x 7
One set shoulder triad w 12kg dumbells
Called it a day. Was running late so rushed through everyrhing w short rest periods
BW 105.6 kgs . Am getting weaker lost over an inch around the waist.
Friday 19 Mar 13 day 10
Legs
Front squats
Bar x lots
60kgs x 12, 8, 5
80kgs x 5, 8
100 x 8, 5
140 x 3
160 x 2
120 x 10
Good morninga
60 x 12, 12
80 x 12, 12
100 x 12, 12
Standing leg curls
Some x some
Pull throughs
Half stack x 15
Stack x 20
Good girl
Half stack x 15
Stack x 12
Called it a day. Had to rush. BW105.3kgs
Monday 22 July 13 day 13
Chest
Barbell bench
Bar x lots
60 x 15, 10, 8 -felt damn cold
100 x 12, 8
140 x 3
160 x 1 failed on rep 2
140 x 4
Incline dumbells
40kgs x 20, 12, 10
Called it a day. Felt cold and weak. Was very much smaller and certain joints are aching. BW 104.5kgs.
Wednesday 24 July 13 day 15
Back
Meadow rows
15 x 15
30 x 12
45 x 10
60 x 10 - this is when the R forearm issues resurface
75 x 8
Neutral grip pull downs
Worked up to
Plt 77 x 12+6-could not load more due to low bw
One arm rows
40 x 10
55 x 10
70 x 10
85 x 15
Strtchers
Plt 20 x 12
Plt 23.5 x 12
Plt 28.5 x 12, 10 - could not up the weight due to low bw
Called it a day. BW 104kgs. Beginning to float on cable exercises hahaha.
Thursday 25 July 13 day 16
Shoulders
Rear delts
20kgs x 15, 12. 10
Javelin press w 5 ft barbell
20kgs x 12
30kgs x 12
Military press
Bsr x lots
60 kgs x10, 5
80 x 5
100 x 4 -damn
80 x 10 +3+2
Called it a day. BW 103.7
Friday 26 July 13 day 17
Front squats
Bar x lots
60 x 10, 10
100 x 8, 5
140 x 3 -this felt unusually heavy
160 x 1, 1
120 x 10
Goodmornings
60 x 12, 12
80 x 12
100 x 10
120 x 8
Pull throughs
Half stack x 12
Stack x 21
Called it a day 103kgs
Monday 29 July 13 day 20
Chest
Bench
Bar x lots
60 x 12, 10
100 x 10, 5
140 x 3
160 x 1
140 x 4
100 x 10
Incline dumbells
40 x 12, 8, 6
Called it a day everything felt heavy and everything was slow
Monday 29 July 13 day 20
Chest
Bench
Bar x lots
60 x 12, 10
100 x 10, 5
140 x 3
160 x 1
140 x 4
100 x 10
Incline dumbells
40 x 12, 8, 6
Called it a day everything felt heavy and everything was slow
Tuesday 30 July 13 day 21
Had 20 mins so drcided on deadlifts
60kgs x 8, 6
100kgs x 8
130 x 5
160 x 3
180 x 2
200 x 2
220 x 1
160 x 10 singles in 5 mins
Called it a day. Apart from form that was complete rubbish it went pretty well for not deadlifting for almost a year. My grup was rubbish and had to use a mixed grip after 130. Funny given I can dumbell row 85kgs without grip being an issue. Thinking off ditching the heavy weight and doing singles in a specified time I.e. sardiv sets.
Tuesday 30 July 13 day 21
Had 20 mins so drcided on deadlifts
60kgs x 8, 6
100kgs x 8
130 x 5
160 x 3
180 x 2
200 x 2
220 x 1
160 x 10 singles in 5 mins
Called it a day. Apart from form that was complete rubbish it went pretty well for not deadlifting for almost a year. My grup was rubbish and had to use a mixed grip after 130. Funny given I can dumbell row 85kgs without grip being an issue. Thinking off ditching the heavy weight and doing singles in a specified time I.e. sardiv sets.
Wed 31 July 13 day 22
Shoulders
Military press off the pins deload each rep
Bar x lots
60 x 10, 5-this was disturbingly heavy.
80 x 5
100 x 4
80 x 10
One arm dumbell press neutral
22 x 8
26 x 8
32 x 8
40 x 7
Lateral raises
12 x 12
14 x 12
16 x 12
18 x 12
Face pulls
Some
Called it a day was really unstable w weight overhead. Upper bsck mid back heck everyting on the backside of the body is sore from deadlifts. Bw 103kgs w abs.
Thursday 1 August 13 day 23
Had 20 mins so did arms just to test out my right bicep and forearm
Cgbp from pins short rest intervals
Bar x lots
60 x 12
80 x 12
100 x 12
120 x 8, 8
100 x 10
Windmill curls
22 x 12
26 x 10, 8. 6
22 x 10, 8
Forearm pain is still there. Need soft tissue work. Deadlift and such stiluff dont bother it thougg.
Rope press downs
Lots
Called it a day.