Deload bench - 11/01/2013
Weight:
77.1kg (170lbs)
Macros:
330/43/220
Cardio:
325 MISS
Training:
Speed bench,
40+bands x 3, 3, 3, 3, 3, 3, 3, 3
Paused bench,
50 x 4, 4, 4, 4
Underhand puldowns:
47 x 10, 10
Modified Arnold press:
15 x 8, 8
Occluded arms.
Notes:
So i'll be sending a mid week report over to the boss man tomorrow as i'm really starting get the ****s with my weight. Even after a macro drop (which Brad didn't think I needed but I bent his arm) my weight kept going up. I did however realize why it might be. After thinking back to what I ate I remembered that I have started to use soy sauce on my veges and completely forgot about the extra sodium, so I tracked roughly how much sodium the sauce would have added and it was a little over 7g LOL! I think I have my answer but either way Brad has asked me to send over a report with pics to see how full i'm looking.
Training wise it's the second day into the deload and boy have I been dragging ass. I just can't seem to find my groove again. Cardio is destroying me and I don't even want to be in the gym right now. I think a lot of that has to do with the fact that i've dropped any and all stimulants, but yea feeling not so great right now.
[QUOTE=lukamura;1006634553]Weight is less important than the way you look. See, you can always drop on macros and still lose weight, hitting gym, eating enough protein and crabs will keep most of your muscles.
I'm sure you'll be shredded when it comes to the competition day. 3DMJ never fails their clients - I heard.[/QUOTE]
Just gotta keep reminding myself of that :)
[QUOTE=Ccm644;1006655773]Pictures looks good. Huge traps and back is looking big
The weight will come down slowly but surely (always the way when you want it to drop)
Keep doing what your doing[/QUOTE]
Thanks for stopping by man! Yep I just gotta trust the process. Luckily I think i've found why the scale went north.
[QUOTE=Jumpman3210;1006704273]Awsome Ryan! The camera/lighting can do no justice sometimes... I'm sure you're more conditioned than this! :)[/QUOTE]
I DEFINITELY need to find a better camera then my phone. May just have to which out the one which shows '2007' as the date haha.
[QUOTE=sculpt07;1006788623]yeah buddy! posing is solid dude. That front lat looks sick brother
You like the strength/hyper upper lower split? wouldn't mind the change myself[/QUOTE]
Appreciate it dude! Trying to keep my wide hip bones as hidden as possible :P
As for the split, I REALLY liked the set-up Eric and I discussed. I think if you're a person who has a good amount of auto-reg then you would probably do very well with it and would see great gains from it. At the moment I am using it with a bit of modifications in that I combine strength/hyper work within the same session and am using some form of planned progression. I was talking a bit about the set-up (as in splitting the hyper/strength days vs combining them) with Eric and after putting both sides of the argument up I think doing both intra-session probably makes a little more sense for me.
[QUOTE=NaturalPursuit;1006963213]in on answer[/QUOTE]
See above :)
Double update - 12/01/2013 + 13/01/2013
12/01/2012
Weight:
77.1kg (170lbs)
Macros:
330/43/220
Cardio:
None
Training:
5+ deadlifts (all weight in kgs)
75 x 5,
92.5 x 5,
112.5 x 3,
122.5 x 1,
140 x 1,
160 x 6
140 x 7, 7, 7
[youtube]j58MKurC0Mc[/youtube]
hack squat (3-4 x 6-10/3') <--- Wasn't feeling these so I went on to leg press
2pps x 8,
Leg press:
5pps x 10
6pps x 10,
7pps x 10
Leg extensions (2-3 x 10-12/2')
68 x 12,
75 x 12
82 x 10
Calf press (3-4 x 10-15/2')
95 x 15,
105 x 12,
115 x 11,
125 x 12
Occluded left leg curls
Notes:
So I was meant to be deloading this week but Brad said get back in the gym you lazy ass, lol, not quite but he gave me the go ahead to halve my deload week. Pretty happy with how the deadlifts felt for the most part. Kinda hard getting used to not using straps and not having a mirror but I have to get used to it. Form needs a little more tweaking, as does mobility.
13/01/2013
Weight:
76.5kg (169.1lbs)
Macros:
330/42/220
Cardio:
475 MISS
Training:
35 x 5,
45 x 5,
52.5 x 5,
57.5 x 1,
67.5 x 1,
75 x 6
67.5 x 7, 7,
Neutral grip chins (3-4 x 6-10/3')
BW x 8, 8, 8, 8
Modified Arnold press (4 x 6-10/3')
20's x 8,
22.5 x 8, 8
Peck dec to failure (1-2 x 12-20/1-2')
33 x 20 (not failure),
40 x 20 (failure)
Machine preacher curls (3-4 x 10-12/2')
41.5 x 12,
46 x 12,
48.5 x 12 (dropset)
EZ Skull crushers (3-4 x 10-12/2')
10 ps x 12, 12, 12
Left arm occlusion
Weighted abs (3 x 10-12/1.5')
31.5 x 12, 12, 12
Face pulls
3 x 12-20
Notes:
Not a bad session at all. Felt really good across the board and had a sick pump and a hell of a lot of vascularity going on which was wicked. Getting pretty excited for the powerlifting meet coming up too!
A few update pics...
[URL=http://imageshack.us/photo/my-images/706/1150079.jpg/][IMG]http://img706.imageshack.us/img706/364/1150079.jpg[/IMG][/URL]
[URL=http://imageshack.us/photo/my-images/855/img15361.jpg/][IMG]http://img855.imageshack.us/img855/9559/img15361.jpg[/IMG][/URL]
[QUOTE=jpfaherty;1008037703]Mate, soy sauce?! That $hit can make you gain like 10 pounds over night LOL - I'd eliminate that stuff immediately unless you're ready for the head games haha! :D[/QUOTE]
LOL! Man I realized that the hard way. Brad and I have decided that we are just going to keep sodium consistently high from here on in.
[QUOTE=Bbeasley89;1008038033]Ahh man stressfull when the weight starts to stall hang in there eyes on the prize and push past it. looks like you're gonna be shredded as for these shows![/QUOTE]
Appreciate it man. There's still a lot of doubt but I have a long season so I know i'll get there eventually.
[QUOTE=lukamura;1008097613]Soy sauce is crap! I remember that once I ate at that Chinese restaurant my weight went up by 6 pounds and I hold it for nearly entire week.
Don't eat it, it's just s###load of sodium and doesn't even taste that good.[/QUOTE]
Haha the scale doesn't like it thats for sure! Still keeping it in though, just for consistency sake.
[QUOTE=Jumpman3210;1008324073]Hold on there buddy! Great things will come :)[/QUOTE]
Fingers crossed! :)
[QUOTE=Reid456;1008359253]Hang in there, Ryan. This is when prep gets "fun". If you ever need to talk or anything hit me up.[/QUOTE]
'fun' hahaha i'll try remind myself of that. I will also be taking you up on that offer :)
5+ squat day - 14/01/2013
Weight:
76.5kg (169.1lbs)
Macros:
450/43/220 <--- Refeed...YAY!
Cardio:
325 MISS
Training:
5+ squats:
65 x 5,
82.5 x 5,
97.5 x 3,
107.5 x 1,
122.5 x 1,
140 (310lbs) x 8 <--- Very happy considering it was at an 8 on the RPE
122.5 x 7, 7, 7
BB SLDL (3-4 x 6-10/3')
100 x 9, 9,
110 x 7, 7
Lying leg curls (2-3 x 10-12/2')
25 x 12, 12, 12
Calf press (3-4 x 10-12/2')
30ps x 20,
40ps x 15, 15
Occluded left leg extensions (1 x 30, 15, 15, 15)
Notes:
Pretty happy with that session. Squats felt great and I even managed to bump up the weight on my accessory work too! Sending the report over to Brad tomorrow so we'll see what he has to say about the weigh ins.
[QUOTE=andyboi;1009036863]Head up bro. Sounds like you're doing it really tough. It's all coming back to me. HANG in there man :) I'm here if you need a chat.[/QUOTE]
Thank you dude, seriously the support i'm getting from everyone here and on the team is mind blowing. I do not take it for granted one bit.
[QUOTE=lukamura;1009083613]You look leaner on the last pic :)[/QUOTE]
Thanks! Just gotta make sure I keep getting leaner and leaner!! :D
5+ Machine OHP - 15/01/2013
Weight:
77kg (169.8lbs) <--- Again, fuk you too.
Macros:
330/43/220
Cardio:
None <--- Yay.
Training:
Machine OHP
30 x 5,
37.5 x 5,
45 x 3,
47.5 x 1,
55 x 1,
62.5 x 7 <--- 1 rep PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That hasn't happened in a while.
55.5 x 7, 7, 7
HS row (3-4 x 6-10/3')
40ps x 10
45ps x 10, 10, 10
Bb bench press (4 x 6-10/3')
60 x 8, 8, 8,
62.5 x 8
Side laterals (2 x 15-20/1' to failure)
9 x 25, 25
V bar bar push downs (3 x 10-12/2')
30 x 12, 12, 12
Db curls (3 x 10-12/2')
12.5 x 12, 12, 12
Occluded left arm
Hanging leg raises
3 x 12
Face pulls
3 x 15
Notes:
GREAT session! Pr on OHP by 1 rep. For the last 2 times i've tried 62.5 i've only managed 6, yet today I whip out 7 like a BOSS. Bench felt like speed work which was incredible because that should help a fair bit at the meet.
I sent the report over to Brad this morning so i'll see what he says. He may ask for a mid week report, who knows.
[QUOTE=Shazriki;1009591533]Strong squats Ry, especially for a 5+ day. So much for capping the reps at just 5 for those squats eh? ;)[/QUOTE]
Haha thank you kind sir! Lol yea I know but I gotta pick my spots these days and when i'm feeling good I make the most of it! I was actually really happy with them considering the only reason I cut my set short was because my belt was too tight from all the food from the refeed day and I couldn't get enough air down.
I had a look back on my training logs and at the beginning of Feb last year I was mind blown that I hit 140kg for a single lol. Probably had about 12 in me had I not worn my belt so tight.
[QUOTE=Bbeasley89;1009602383]nice squatting man!
keep smashing it![/QUOTE]
Always brother! It just clicked to me who you are LOL!
[QUOTE=Rypt1;1009667523]Starting to get some nice vascularity, love it! Also, dem legs, amazing work! Also, you destroyed them squats.[/QUOTE]
Thanks homie! Really excited because i'm starting to get veins in my legs from just sitting at a desk. Disgonbegud in 20 weeks!
