Beer's..getting back to the pack on training journal!

[DTrulez616]

Your Compound days are legit. Some serious weight on those Olympic lifts.

[rallyum]

Originally Posted by wynner64

I'll admit, Piero's bench >> my bench. Piero's rows >> my rows. Piero's squat >> my squat.

...damnit!

I think I'm going to let you two duke it out...my skillz are not as great yet! I'm going to have to battle with someone else

Tamsin?

[wabeer1]

Originally Posted by rallyum

Tamsin?

lol! awaiting a reponse

Wynns...challenge - 14 reps min next week..you up 4 it? Or 12?

Originally Posted by 07hudson

Those high pulls are ridiculous!! Good work on them deads too ....cobber

Cheers Azza! High Pulls are hell fun but thikin mid range and volume will work better for conditioning and power.

Originally Posted by DTrulez616

Your Compound days are legit. Some serious weight on those Olympic lifts.

Thanks matey - still working out the pitch on these lifts but each week I am on a good momentum.

[NoEndInSight]

Awesome routines Piero...and that's some sick weight you're throwing around.

[wynner64]

Originally Posted by wabeer1

Wynns...challenge - 14 reps min next week..you up 4 it? Or 12?

You're ****ing right I will! **** that 12 bull****, let's go the whole damn 14!! I don't care if I wreck my body in the process...it will happen, and I'll even try to get it on video this week once I get my new phone!

[nwskier]

I like the weight progression on the deadlifts, good work there!

[phal]

Gotta love the compound lifts, I've never tried a BB high pull - but I know what it looks like and that's tough as hell. Great volume on the DL's today too!

[Fitto13]

p-dog, loving the photos mate. haha good job mate!

compound day looks tough. watch your overall recovery with throwing that on the end there.

how'd the back feel on the DL's?

[latvia1230]

Seems to be a love story between u and the barbell! all your lifts on barbells are huge!

[wabeer1]

Originally Posted by NoEndInSight

Awesome routines Piero...and that's some sick weight you're throwing around.

Thanks Phil for taking the time to check in my journal, really appreciate it mate. Cheers for the props and been expirementing a bit more with compounds of late which hopefully should boost strength and mass. With that said, Australia is still the poor relative to Canada... your lifts are just insaaane mate! Got a looooong way before I catch up to your mass and strength.

Originally Posted by latvia1230

Seems to be a love story between u and the barbell! all your lifts on barbells are huge!

The barbell's my biaaatch haha

Have returned to a more simpler system this year of just using barbell as much as I can on most lifts and have managed to get some major strength boosts on the back of this. Hoping that compounds will take my strength on a higher level

Originally Posted by phal

Gotta love the compound lifts, I've never tried a BB high pull - but I know what it looks like and that's tough as hell. Great volume on the DL's today too!

High pulls are a welcome deviation to upright rows and after every set, guaranteed I am puffed out and heart racing. Next time you do uprights, give it a go and see what you think.

Still keeping a volume strategy on DL's and boostin weights slightly every week. I have had back issues in the past and limit mass lifts as I am not confident that my form on heavier lifts is safe enough yet,

Originally Posted by nwskier

I like the weight progression on the deadlifts, good work there!

Thank Timbo, slowly ramping it up week by week and always mindful that technique remains of a high standard. I feel that my back is handling it well and getting good results from this excercise.

Are you still planning to introduce this exercise again?

Originally Posted by Fitto13

p-dog, loving the photos mate. haha good job mate!

compound day looks tough. watch your overall recovery with throwing that on the end there.

how'd the back feel on the DL's?

Thought that you would approve of the photo's tassie monster! Not a fan of Hahn brewskies but it definetly quenched the thirst after the race. Sounds like you are on a quiet a bender post exams, well earned!

Compound day is really taxing and could feel DOMS last night in my sleep, quads, hammies, delts, back, traps & lats....everything is burnin. Definetly will not train the next day afterwards. Decided to boost the lifts a bit more but can't see too much more scope for more movement for a while as the explosiveness element is key.

Back is holding up well and I am no longer stressed about this lift. Since I introduced DL's back with a higher rep strategy, my body has really adapted well. In the past I made the mistake of going to heavy and form was a bit hit and miss which ultimately can cause problemo's.

[tamsintyler]

Originally Posted by rallyum

Tamsin?

STFU Tamsin can squat you for a clean set of 10.

P.S. Nice compounds Piero.

[wabeer1]

Originally Posted by tamsintyler

STFU Tamsin can squat you for a clean set of 10.

P.S. Nice compounds Piero.

heheh..

Thank you T -

Saturday

Rest from weights as the last few sessions have been intense, especially compounds.

Got down to the beach and went for a swim and got the body board out for once. Weather wise, warm but not hot...


SUNDAY LEGS DAY

Today's session was intense and high volume. Given shift to gaining better conditioning and definition, have decided that legs will need to be split into a mass and volume run. Threw in a quick plyometric exercises in.

Squats - ATG super-setted with DB Clean & Press
-60/132lbs x 20 reps --------> 20kg/44lbs x 10 reps
-80/176lbs x 20 reps --------> 20kg/44lbs x 10 reps
-90/198lbs x 15 reps --------> 20kg/44lbs x 10 reps
-100/220 lbs x 14 reps --------> 25kg/55lbs x10 reps

Staggered Squats - new exercise introduced super-setted with Jump Rope & Push Ups
-60kg/176lbs x 40 reps ...too light!--------> 1 minute Jump and 20 pushups
-80kg/176lbs x 40 reps...not heavy enough -------->1 minute Jump and 20 pushups
-100kg/220lbs x 40 reps...that's better -------->1 minute Jump and 20 pushups
-100kg/220lbs x 40 reps...that's better -------->1 minute Jump and 20 pushups

this lift is a bit uncoventional and is a cross between a squat and lunge.

just I thought we were done with Squats .....

One and a half reps ATG Squats
-60kg/176lbs x 15 reps
-70kg/154lbs x 15 reps
-80kg/176 x 7 reps...power crashing on these and felt like throwing up
-80kg/176 x 6 reps

that extra half a squat really tests your ability on squats and the burn is just phenomal. I forgot how painful these were when I did them the other month

I kind of miss not doing a heavy exercise on wheels today so had to throw in Lunges, it's been a while and feeling stronger than ever given break.

BB Lunges
-70kg/154lbs x 10 reps
-90kg/198lbs x 10 reps
-100kg/220lbs x 8 reps
-105kg/231 x 6 reps

bit of abs today...

Program 4:
-Ball Sit Ups (Medicine Ball 11lbs/5kg) - 40 reps
-Twisting Ball Reaching Sit Ups (Medicine Ball /11lbs) - 40 reps
-Leg Lying Ball Leg Twists (4kg/88lbs) - 40 reps
-Leg Lying Ball Leg Twists (4kg/88lbs) - 40 reps
-Plank (1 minute)

<Break 2 minutes>

Program 3 as one superset:-
-Burpees - 30 reps
-Push-ups -30 reps
- Sit Ups - 30 reps


The Program 3 and 4 repeated
Additional Comments:

My training partner has decided to go into conditioning mode and decided to run with his strategy today (except abs which is mine). Most lifts were done below 220lbs but maximum damage was assured.

Also, had a few drinks last night at a 21st b'day at a lawn bowl club - but did not really affect my lifts. It was a great night and though I don't feel out of touch with the world, but what is with young guys wanting too look like girls these days, skinny, pale and wearing eyeliner and make-up....what the?? - Emo's.....begone! Just don't understand this concept but each to their own I guess.

Tomorow...back!

[MWheatley]

Very dynamic and intense leg workout man. Great journal as well - subbed.

[wynner64]

Too...many....skwatz....I feel like throwing up Lucky Charms and Pre-WO drink just reading this! I can't imagine how exhausting that must have been...so exhausting I kinda want to try it out next week

[nwskier]

Yeah mate, I like the workout. Very interesting layout, nice mixes of power and intensity too on those reps. Definitely gonna be sore for a few days after this one

Looks like fun! May borrow a few of those sets.

[DTrulez616]

Damn bro, sick stuff. Mixing Legs with what looks like some conditioning.

[phal]

Really nice intensity on the ATG squats into clean and press, and you didn't let up the rest of the day either. I see you're taking your conditioning pretty seriously Can't wait to see your back day too!

[theWolf247]

Whoa conditioning!! those programs look like what I did a lil while back. The set up looked awesome there with those exercises. Great stuff man!!

yea and the emos get pretty annoying here too. They have no reason to be sad, they just are

[StressMonkey]

I FINALLY got caught up on this journal. Wow, that took a long time.

Originally Posted by wabeer1

Thanks heaps for the props - cheers!! Yeh just hit 36 and the wrong side of the '30s..'73 vintage so the maths is right!! I just don't get people in their 30's that get the "o'cant be arzd disease" and give up on training and life....we only live once and you have to ensure that you enjoy yourself and be the best you can be! Not too many ol f'ckrs like myself kickin it but its just how I roll with things.

Yeah we rule!

Originally Posted by nwskier

Reps! Best movie soundtrack EVAR!

[Fitto13]

piero - your work capacity is absolutely insane mate. really something to be proud of!

lol @ those 21 yr old description. if any of my mates (althought they are all skinny bastards) started wearing eye liner and make-up i would prooooobably punch them lol.

pale though? what's with that - especially in perth??!?!? get out there and enjoy the sun i say, bit of colour is the best thing in the world.

gonne get a few bbq's cranking around your pool soon mate?

[wabeer1]

Originally Posted by StressMonkey

I FINALLY got caught up on this journal. Wow, that took a long time.
Yeah we rule!
Reps! Best movie soundtrack EVAR!

Cheers Monkey for checkin...really appreciate it. Us oldie need to stick together.
Though very much into '80s music - have never really listened to the soundtrack, will have to check it out.

Originally Posted by Fitto13

piero - your work capacity is absolutely insane mate. really something to be proud of!

Thanks R, I kinda scare people at the gym with my drive and my legs training partner and I always spurring each other on which sometimes takes it to a whole new level. I have actually caught up to his lift's and he is way bigger than me.

I can't even move today and got a massage (err no happy ending haha!!)

Originally Posted by Fitto13

lol @ those 21 yr old description. if any of my mates (althought they are all skinny bastards) started wearing eye liner and make-up i would prooooobably punch them lol.

pale though? what's with that - especially in perth??!?!? get out there and enjoy the sun i say, bit of colour is the best thing in the world.

I can relate to been a skinny kid but what the f is wrong with guys wearing whore eye shadow and eyeliner..did they borrow it from mum haha. We have the best beach culture and it's wasted on emo's...get some sun, play some sport and life will be

Originally Posted by Fitto13

gonne get a few bbq's cranking around your pool soon mate?

Weather is still hit and miss and it's a bit cold still at nite. Got my outdoor bar set up with a lime tree near by for the win...can't wait till it's summer! Pool looks like crap as I hate cleanin the mutha (idea: get the kreepy Krawly out of the box!)

Originally Posted by theWolf247

Whoa conditioning!! those programs look like what I did a lil while back. The set up looked awesome there with those exercises. Great stuff man!!

yea and the emos get pretty annoying here too. They have no reason to be sad, they just are

Great to see you back Wolfy - I really like your training set ups in your journal.

LMAO..they are sad f'ckers! When I was young, we had punks and goths which use to carry knives around and stuff and were more hardcore. I was just athletic focussed and never went through trying to be different phases (my old man would have probably beat the crap out of me if I came home lookin emo haha!)

Cheers for the props and paying a hoooge price today. Really trying to focus hard on boosting definition in the next couple of weeks. On the back of training, refining diet and paying more attention to eating even cleaner...want the remaining two abs!

Originally Posted by phal

Really nice intensity on the ATG squats into clean and press, and you didn't let up the rest of the day either. I see you're taking your conditioning pretty seriously Can't wait to see your back day too!

Grazie M, today's ATG's really tested my endurance and the 1.5 squats was pure hell x 10! Though hovering 9-9.5% BF, think I can reduce this to at least 8% if I keep this strategy up and continue to eat clean.

Woke up this mornin in pieces and decided to give training a break. Tomorow mornin, back and bi's and going to give 21's a shot as my last exercise...can't wait to destroy wings and guns!

Originally Posted by DTrulez616

Damn bro, sick stuff. Mixing Legs with what looks like some conditioning.

haha..cheers bud This workout was like a revealation...fitness and and some intense leg lifts. Need to do another leg session but it's sickens me to think that I have to do sqwatz again this week

Originally Posted by nwskier

Yeah mate, I like the workout. Very interesting layout, nice mixes of power and intensity too on those reps. Definitely gonna be sore for a few days after this one

Looks like fun! May borrow a few of those sets.

It was a freakin awesome session and leg days always seem to be dynamic and fun in recent times.

The pain is like 11/10 and I could feel the onset several hours after the workout. I struggled to walk down the gym stairs afterwards so that was just the start of good things to come!

The supersets mixes were awesome and DB clean was a nice but intense touch. Could have gone heavier but the injury was in the back of my mind.

Originally Posted by wynner64

Too...many....skwatz....I feel like throwing up Lucky Charms and Pre-WO drink just reading this! I can't imagine how exhausting that must have been...so exhausting I kinda want to try it out next week

Man, I came close to hurling and could feel the body taking a hooge hammering. No pretty girls to throw up near though

I really like running with the squat, squat and more squat strategy - so many different versions and has made my legs training fun for many months now. I use to hate training legs and now I look forward to it. Give it a crack and see what you think.

Originally Posted by MWheatley

Very dynamic and intense leg workout man. Great journal as well - subbed.

Welcome MW, really appreciate your support

I am hoping to boost conditioning for the next couple of weeks and gotta fire mooaar!

[wabeer1]

Got a sports massage done today which took like 1.5 hours. I had this 5'2 chinese women that probably weighed like 88lbs and thought wtf..she will not be able to inflict any damage. Was I wrong...she was pure evil and she started using elbows and had like fingers of steel...me loves the pain!

Had heaps of knots in my back and legs, especially hammie's and feelin heaps looser this arvo. She spent a good 10 minutes on my tricep and no sign of pain or even scare tissue. It's still in a recovery phase though so not testing it for at least another week - all signs look good

Tomoz, back and bi's and mixing it up a bit as conditioning is priority. Have set myself some lean mass goals and trying to eat clean and paying more attention to diet. Whilst I am happy with definition, I think I can crank it more.

[StressMonkey]

Originally Posted by wabeer1

Cheers Monkey for checkin...really appreciate it. Us oldie need to stick together.
Though very much into '80s music - have never really listened to the soundtrack, will have to check it out.

It's very hard to find the CD cause it's out of print (I have it ) but you can download the MP3's from amazon.com (at least in the US you can).

I can relate to been a skinny kid but what the f is wrong with guys wearing whore eye shadow and eyeliner..did they borrow it from mum haha. We have the best beach culture and it's wasted on emo's...get some sun, play some sport and life will be

LOL, that's what I thought the first time I saw one of your Empire of the Sun videos. I didn't care though cause it's great muzak.

[wabeer1]

Originally Posted by StressMonkey

It's very hard to find the CD cause it's out of print (I have it ) but you can download the MP3's from amazon.com (at least in the US you can).

I will look into this, who was featured on the soundtrack?

Originally Posted by StressMonkey

LOL, that's what I thought the first time I saw one of your Empire of the Sun videos. I didn't care though cause it's great muzak.

Luke Steele is a freak but a talented one and can excuse his look. Saw him live about 3 years ago and he sounds just as good as in the studio. Is the CD growing on you yet? We are the people is the best song on the album by far!

[Fitto13]

haha bit of deep tissue work is king! i get a tennis ball onto my shoulder, hips, lats and chest....damn it hurts haha.

can def imagine you scaring a few of the gym goers of mate. when i've finished a set just catching some air i often look around and just observe what people are doing. it's like they put in about 30% if that. such a joke.

[tamsintyler]

I am jealous of you ATGs. Also, 30+ DEGREES FOR THE REST OF THE WEEK HERE!!! Mad??

[wynner64]

Originally Posted by wabeer1

I had this 5'2 chinese women that probably weighed like 88lbs

You get happy ending, round eye?

[nwskier]

painful massage active release work FTW!

I think I'm getting one coming up in a few weeks. Can't wait! (my shoulder and lats need it!). Though trying to figure out how much rest time afterwards. Seems like it might be a good idea to take a day off to recover after some heavy massage work for optimal gains?

[wabeer1]

Originally Posted by nwskier

painful massage active release work FTW!

I think I'm getting one coming up in a few weeks. Can't wait! (my shoulder and lats need it!). Though trying to figure out how much rest time afterwards. Seems like it might be a good idea to take a day off to recover after some heavy massage work for optimal gains?

Best thing I did was getting it done as muscles were really tight, epsecially lower back. Think I should have taken off today as well given my lifts.

Originally Posted by wynner64

You get happy ending, round eye?

LMAO...I like her rough touch but no happy ending

Originally Posted by tamsintyler

I am jealous of you ATGs. Also, 30+ DEGREES FOR THE REST OF THE WEEK HERE!!! Mad??

ATG's are just evil exercises, still feeling the pain ripples today

That's nice sunning weather, we are all over the shop and it's going to rain tomoz...when did Perth turn into Brissie?

Originally Posted by Fitto13

haha bit of deep tissue work is king! i get a tennis ball onto my shoulder, hips, lats and chest....damn it hurts haha.

can def imagine you scaring a few of the gym goers of mate. when i've finished a set just catching some air i often look around and just observe what people are doing. it's like they put in about 30% if that. such a joke.

Tennis ball sounds like a great idea Tassie R.

So true bud...so many disaster stories at my gym, most of them just come to the gym and socialise or just have no drive, what a wasted oppurtunity. I really like showing up the roid heads at the gym, they are weak as piss

Tuesday Morning...Back and Triceps

Engergy: 2/5
Workout time: 45 minutes

Woke up feeling really tired, sore and very lethargic (recovering from Sunday's workout and also massages take alot out of me). Cycling lower carbs for the next few days and this always seems to zap my lifts a bit...dropping carbs back to 230-250g a day. Still a 3 star effort but down on last weeks effort. I also think that the excercise selection needs to be mixed up and was not up to boosting higher conditioning routines, a missed oppurtunity- perhaps but will fire next time.

Still not using creatine or AAKG, got to buy some.


Chinups (Hammer)
-20kg/44lbs x 8 reps
-30kg/66lbs x 8 reps
-40kg/88lbs x 7 reps (last week got out 12 reps )
-no weight - 23 reps as punishment

Weighted chins will be retired for a couple weeks as body needs a
break...it will be missed!

Bent Over Rows (underhand)
-100kg/220lbs x 10 reps
-120kg/264lbs x 8 reps
-120kg./264lbs x 8 reps
-120kg/264lbs x 8 reps
-100kg/220lbs x 10 reps (just tired now)

Kind zzzzz with exercise and will be retired for a couple of weeks

T-Bar Rows
- 3 plates x 12 reps
-4 plates x 10 reps
-4 plates x 10 reps
-5 plate x6 reps (down 2 reps from last week)


DB Rows super
-50kg/110lbs x 10 reps
-50kg/110lbs x 12 reps
-50kg/110lbs x 13 reps
-40kg/88lbs x 14 reps

DB Kicback super setted with Tricep Cable pushdowns
-20kg/44lbs x 10 reps ----> 10 reps, 31.5 (kg?)
-20kg/44lbs x 10 reps ----> 10 reps, 31.5 (kg?)
-20kg/44lbs x 10 reps ----> 10 reps, 31.5 (kg?)
-20kg/44lbs x 10 reps ----> 10 reps, 31.5 (kg?)

tricep feeling 100% and amped up the cablepushdown weight...lookin good

thought I would throw this ol friend in to finish ->

Lat Pulldown
-4 Sets x 8 reps
-1 set x 14 reps

Back systems will be refreshed next week and can't wait for a new direction like the rest of my workouts.

[nwskier]

I'm telling ya, pendlay rows are where it's at

Sounds like a much needed break. Sometimes we get going to hard corp and hate to miss a day at the gym. I know- I think the same way as you! I hate days off, but they are needed. Same thing goes for a week off.

I'm trying to hold off my one week rest til early December. Timing is better for work and skiing

Still good numbers today - besides the Chinese chick already kicked your ass so you still were able to put up a fight, heh