RoddyLive: The Resurgence

[RoddyLive]

Rebuilding: Pull ups and Chin ups.


Pull Ups:
Assisted Warm up- 10,5,4
BW x 2/2/2/2/1/1 (10 reps)

Chin Ups:
BW x 2/1/1/1/1/1/1/1/1 (10 reps)

Chest Supported Rows(Hammer Strength):
10kg x 10
35kg x 15/5/5/5/5/5/5/5/5/5/5/5/5 (75 reps)

DB Rear Delt Flyes:
5kg x 11/5/5/5/5/5/5/5/4 (50 reps)

Machine Preacher Curl:
30kg x 12/5/4/4/4/3/3/3/3/3/3/3 (50 reps)


Slowly building up Pull ups and Chins ups with proper form. The most I have ever done in 1 set is 8 straight reps.
To compensate for the low rep number of vertical pulls, I upped the number of reps for the chest supported rows and decided to bang out 75. Back felt awesome doing them.

Also tried out the rear delt machine Kelei posted but I couldn't really feel the contraction of my rear delts so decided to stick to the DB's for now until I get some clarification on them.


Fatty For Life!!!
For dessert tonight I had some G.U. Rocky Road flavored NAUGHTIES and some HONEYCOMB.. Mmmmmmmmm

[Jooceman]

Spontaneous Rest Day

Yet another rest day has come. It really isn't due to the fatigue from the training routine but from my lack of sleep.
I'm pretty much very nocturnal and very productive at night so I tend to get things done late. Trying to correct this problem step by step. Way better than a few months back when I would sleep at 3am. At least these days I sleep at 12 or 1:30am. lol

Sorry bout the unnecessary amount of rest days.


I lift so I can eat.

Sometime during the day I had some Chobani nonfat greek yogurt topped with frozen blueberries



For dinner I had some supah lean lamb chops topped with homemade pesto sauce and served with steamed broccoli.
All of that washed down with a glass of fine Sauvignon Blanc

isthisreallife? how much do you charge for rent?

[RoddyLive]

isthisreallife? how much do you charge for rent?

Real as it gets brah.lol i don't charge rent but I would gladly organize a feast for fellow brahs and brahettes training near the area. Lol

[lajoo]

Real as it gets brah.lol i don't charge rent but I would gladly organize a feast for fellow brahs and brahettes training near the area. Lol

Brb moving to Australia

[RoddyLive]

Brb moving to Australia

LOL.. but if you do visit, we definitely need to train and feast.

[lajoo]

LOL.. but if you do visit, we definitely need to train and feast.

I actually might do that next summer,my cousin lives there.Yea definitely!

[RoddyLive]

Freezing cold at dawn.


Flat Bench Press:
Bar x 10/10/10
30kg x 5
40kg x 5
55kg x 10/5/3/3/3/3/3/3/3/3/3/3/3/2 (50 reps)

Incline Bench Press:
Bar x 12/12
45kg x 10/5/4/4/4/3/3/3/3/3/3/3/2 (50 reps)

Rope Pushdown:
15kg x 11/4/4/4/3/3/3/3/3/3/3/3/3 (50 reps)

1 Arm Overhead DB Extension:
7kg x 12/5/5/5/5/5/5/5/3 (50 reps)

DB Lateral Raise:
9kg x 10/5/5/5/5/5/3/3/3/3/3 (50 reps)


Got to the gym around 1:30am on 14/09/2012 but I still logged it as 13/09 due to not falling asleep yet.
Was freezing on the way to the gym and I could never really warm up properly.
I noticed that if I don't get to warm up properly my lower biceps and triceps would always be aching, like serious pain.
So the throbbing pain didn't go away today but I just worked through it and tried to get some stretching done in between sets. I tried my best just not to get injured.lol

FOODPORN
Baked chicken breast with home made gravy, baked sweet potato and steamed broccoli

[RoddyLive]

From Caveman to Renaissance man

Another rest day today. Only had about 3 hours of sleep. Strong insomnia is strong

But today was freaking amazing. I was never really into the performing arts on theatre but the Bangarra Dance Theatre definitely changed my perception today. Saw Terrain by the Bangarra Dance Theatre and it was just phenomenal. I was seated front and center and absorbed the whole show.

The female dancers were just ..... FUUUUUAAARRRKK... and the music was unbelievable Indigenous Traditional DUBSTEP!!!

Looking forward to watching more shows in the near future!!

[RoddyLive]

Gradual Progression


Romanian Deadlift:
Bar x 10/10
40kg x 5
50kg x 5
60kg x 3
67.5kg x 12/4/4/4/4/4/3/3/3/3/3/3 (50 reps)

Front Squat:
Bar x 5/5
45kg x 10/5/5/3/3/3/3/3/3/3/3/3/3 (50 reps)

Seated Leg Curl:
40kg x 12/5/5/4/4/4/4/4/4/4 (50 reps)

Leg Extension:
33kg x 12/4/4/4/4/4/4/4/4/4/2 (50 reps)

Seated Machine Calf Raise: <Straight Legged>
65kg x 10
140kg x 18/8/7/7/7/7/7/7/7 (75 reps)

Smith Machine Calf Raise: <Bent Legged>
30kg x 28/12/10/10/10/10/10/10 (100 reps) <Plate Weight>

Rope Cable Crunch:
16.25kg x 10
21.25kg x 10
26.35kg x 10/10

I really don't know why but I feel so hyper and strong on leg days. I just love love love smashing my legs. Slowly progressing and I'm happy with the progression
Also I LOVE CHOMPING DOWN POST WORKOUT. lulz


Tapas Night!!!
Tortilla de patatas, mussels and tomato sauce, grilled lamb fillet with chorizo and baked baby button mushrooms.

[RoddyLive]

Pullin' like a Villain


Pull Ups:
Assisted Warm up- 10,5,5
BW x (10 reps)

Chin Ups:
BW x (10 reps)

Chest Supported Rows(Hammer Strength):
20kg x 10
40kg x 20/7/7/7/7/7/7/7/6 (75 reps)

DB Rear Delt Flyes:
5kg x 12/6/5/5/5/5/5/5/5/5/5/5/5/2 (75 reps)

Machine Preacher Curl:
32kg x 11/5/3/3/3/3/3/3/3/3/3/3/2/2 (50 reps)


Pull ups are feeling better each time I do them. Chin ups are a B*tch though.haha Lower bicep muscles are killing me each time.
Decided to make rear delt flyes 75 reps too since pull ups and chin ups aren't close to 50 reps yet.
Machine Preacher curls were fun fun fun and pain pain pain.lol

Pig eats Pig. lulz
Pork roast with FUARKn crispy crackling and braised cabbage

[robosphere]

subbed again. I didn't even know you moved! Do you make your own food? Or do you have a celebrity chef?

[RoddyLive]

subbed again. I didn't even know you moved! Do you make your own food? Or do you have a celebrity chef?

Just recently moved to Australia.lol BB.com sub to my thread seems faulty. I don't get notifications when people post

I make some but mostly made by relatives that cook exquisite dishes

[RoddyLive]

ALL DAY EVERYDAY.


Flat Bench Press:
Bar x 10/10
30kg x 5
40kg x 5
50kg x 3
55kg x 10/5/4/3/3/3/3/3/3/3/3/3/2/2 (50 reps)

Incline Bench Press:
Bar x 10/10
45kg x 12/4/4/4/4/4/3/3/3/3/3/3 (50 reps)

Rope Pushdown:
15kg x 12/4/3/3/3/3/3/3/3/3/3/3/2/2 (50 reps)

1 Arm Overhead DB Extension:
8kg x 10/4/4/4/4/4/4/4/4/4/4 (50 reps)

DB Lateral Raise:
9kg x 11/3/3/3/3/3/3/3/3/3/3/3/3/3 (50 reps)


Felt very inspired the last couple of days. Decided to really focus on training again and continue producing tracks again. I was always into creating songs and tracks but I lacked motivation. Will try to pursue it and continue on. I know it's a long shot but I am determined to succeed

FOODPORN
Lamb shank slow cooked in Shiraz, Portobello mushroom zucchini polenta and creamy baked cauliflower

[RoddyLive]

BREAKING A SWEAT


Romanian Deadlift:
Bar x 10/10
40kg x 5
50kg x 5
60kg x 3
70kg x 10/4/4/4/4/4/4/4/4/4/4 (50 reps)

Front Squat:
Bar x 5/5/5
45kg x 12/5/5/5/5/3/3/3/3/3/3 (50 reps)

Seated Leg Curl:
42.5kg x 13/6/5/5/5/5/5/4/2 (50 reps)

Leg Extension:
35.5kg x 12/5/5/5/5/5/5/5/3 (50 reps)

Seated Machine Calf Raise: <Straight Legged>
75kg x 15
145kg x 11/6/6/6/6/6/6/6/6/6/6/4 (75 reps)

Smith Machine Calf Raise: <Bent Legged>
40kg x 20/10/10/10/10 (60 reps) <Plate Weight>


Mad lower body training session today. Was sweating like I was in a sauna.
Had to cut the smith machine calf raises short because setting it up was difficult. Might have to just do them with BB's from now on.


Light Meal
Lightly boiled calamari, fried tofu, chopped seaweed and a veggie platter.

[RoddyLive]

Rest Day!

[RoddyLive]

Tortoisebrah


Pull Ups:
Assisted Warm up- 10/5/5
BW x (10 reps)

Chin Ups:
Assisted Warm up- 10/5/3
BW x (10 reps)

Chest Supported Rows(Hammer Strength):
20kg x 10
50kg x 15/6/6/6/6/6/6/6/6/6/6 (75 reps)

DB Rear Delt Flyes:
6kg x 12/5/3/3/3/3/3/3/3/3/3/3/3 (50 reps)

Machine Preacher Curl:
32kg x 12/3/3/3/3/3/3/3/3/3/3/3/3/2 (50 reps)


It's only been a few weeks but I definitely feel i'm getting better at pull ups and chin ups. Slowly getting easier!!
I know i'm progressing slower than most people but I'm trying to progress in smaller increments so that I progress longer and don't hit a wall too quick.

KangaKilla
Kangaroo Fillet, whole egg and white rice mixed with black quinoa

[RoddyLive]

Chesticles.lulz


Flat Bench Press:
Bar x 10/10
30kg x 5
40kg x 5
50kg x 3
55kg x 12/4/3/3/3/3/3/3/3/3/3/3/2/2 (50 reps)

Incline Bench Press:
Bar x 10/10
40kg x 3
47.5kg x 12/3/3/3/3/3/3/3/3/3/3/3/3/2 (50 reps)

Rope Pushdown:
16.25kg x 10/4/4/4/4/4/4/4/4/4/4 (50 reps)

1 Arm Overhead DB Extension:
8kg x 12/5/5/5/5/5/5/5/3 (50 reps)

DB Lateral Raise:
9kg x 12/4/4/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3 (65 reps)


Felt groggy before the heading to the gym but once I started training everything felt really good. Finally broke through the bench press today after being stuck for 2 training sessions. Up'd the total reps for DB lateral raises because I just felt like doing more

FOODPORN
Strawberry and Celery.

[RoddyLive]

Doin' it right


Romanian Deadlift:
Bar x 10/10
40kg x 5
50kg x 5
60kg x 3
70kg x 12/4/4/4/4/4/3/3/3/3/3/3 (50 reps)

Front Squat:
Bar x 5/5/5
40kg x 3
50kg x 8/3/3/3/3/3/3/3/3/3/3/3/3/3/3 (50 reps)

Seated Leg Curl:
45kg x 13/5/5/5/5/5/5/4/3 (50 reps)

Leg Extension:
38kg x 15/5/5/5/5/5/5/5 (50 reps)

Seated Machine Calf Raise: <Straight Legged>
40kg x 15
80kg x 12
145kg x 20/5/5/5/5/5/5/5/5/5/5/5 (75 reps)

Plate Calf Raise: <Bent Legged>
30kg x 40/10/10/10/10/10/10 (100 reps)


Shoulder flexibility on the front squats are getting better each time. But they sure are a killer. Always getting gassed out
Finding different ways to do the bent legged calf raises since there is no machine for it.


Drink
One of my all time faves- Jack Daniel's

[RoddyLive]

Up up Pull Up


Pull Ups:
Assisted Warm up- 10/5/5
BW x (10 reps)

Chin Ups:
Assisted Warm up- 10/5/4
BW x (10 reps)

Chest Supported Rows(Hammer Strength):
30kg x 10
60kg x 15/5/5/5/5/5/5/5/5/5/5/5/5 (75 reps)

DB Rear Delt Flyes:
7kg x 10/4/4/4/4/3/3/3/3/3/3/3/3 (50 reps)

Machine Preacher Curl:
34.5kg x 11/3/3/3/2/2/2/2/2/2/2/2/2/2/2/2/2/2/2 (50 reps)


Pull ups and chin ups are starting to feel way better and are getting easier each time I do them.. Woot!!haha
Machine Preacher curls were a killer today. Starting to get tough.

Eat and Grow
Baked Chicken Thigh Fillet

[RoddyLive]

Dat Pump


Flat Bench Press:
Bar x 10/10
30kg x 5
40kg x 5
50kg x 3
57.5kg x 9/3/3/3/3/3/3/3/3/3/3/3/3/3/2 (50 reps)

Incline Bench Press:
Bar x 10/10
40kg x 3
50kg x 10/3/3/3/3/3/3/3/3/2/2/2/2/2/2/2/2 (50 reps)

Rope Pushdown:
16.25kg x 10/4/4/4/4/4/4/4/4/4/4 (50 reps)

1 Arm Overhead DB Extension:
9kg x 9/4/4/3/3/3/3/3/3/3/3/3/3/3 (50 reps)

DB Lateral Raise:
10kg x 10/3/3/3/3/3/3/3/3/3/3/3/3/2/2 (50 reps)


The pressing is slowly getting tougher but the pump is just sick Will have to find the strength to muscle through em next training session.

FOODPORN
Anti Pasti

[RoddyLive]

Rest Day!

Getting some rest in to keep my sanity. Was feeling too lethargic

[RoddyLive]

A.T.G.


Romanian Deadlift:
Bar x 10/10
40kg x 5
50kg x 5
60kg x 3
72.5kg x 12/4/3/3/3/3/3/3/3/3/3/3/2/2 (50 reps)

Front Squat:
Bar x 5/5/5
40kg x 3
50kg x 10/4/4/4/4/4/4/4/4/4/4 (50 reps)

Seated Leg Curl:
47kg x 13/5/4/4/4/4/4/4/4/4 (50 reps)

Leg Extension:
40kg x 15/5/5/5/5/5/5/5 (50 reps)

Seated Machine Calf Raise: <Straight Legged>
40kg x 15
80kg x 12
150kg x 15/6/6/6/6/6/6/6/6/6/6 (75 reps)

Plate Calf Raise: <Bent Legged>
40kg x 40/10/10/10/10/10/10 (100 reps)


RDL are increasing pretty well and they feel amazing. My front squats definitely need to catch up


Exotic Food
Camel Sausages. YUMMMMMMM

[RoddyLive]

Migraine


Pull Ups:
Assisted Warm up- 15/5/5
BW x (10 reps)

Chin Ups:
Assisted Warm up- 10/5/5
BW x (10 reps)

Chest Supported Rows(Hammer Strength):
30kg x 10
65kg x 12/4/4/4/4/4/4/4/4/4/4/4/4 (60 reps)

DB Rear Delt Flyes:
7kg x 10/4/4/4/4/4/4/4/4/4/4 (50 reps)

Machine Preacher Curl:
34.5kg x 11/3/3/3/3/3/3/3/3/3/3/3/3/3 (50 reps)

Rope Face Pull:
11.25kg x 12/3/3/3/3/3/3 (30 reps)


Not really sure what happened today. Intense migraine when I got to the gym but managed to get through the whole session.
Added in some rope face pulls for funlol

FOOD Hnnnnggg
Ling fillets with garlic and sumac, lemon leek risotto and steamed cauliflower

[limelite]

hai brah <3

LOL. Update you lang.. Oct 1-Dec 1 me, Bruce, Dax and Marc have a 10% contest. We lose 10%, Dax gains 10% BW. Whoever loses (or gain, for Dax) the least % will bangka Marco Polo ($$$$) diet boiled food mode LULZ

[RoddyLive]

hai brah <3

LOL. Update you lang.. Oct 1-Dec 1 me, Bruce, Dax and Marc have a 10% contest. We lose 10%, Dax gains 10% BW. Whoever loses (or gain, for Dax) the least % will bangka Marco Polo ($$$$) diet boiled food mode LULZ

Ohh i misunderstood what marc meant. I thought the goal was to get to 10%.

You should have sodium loaded right before weighing in.HAHAHA sure win at the end.lulz

All you really have to do is outlast bruce or tempt marc to eat.lulz

Dax probably has the easiest task. Just needs to eat/drink

Goodluck. Keep me posted. let me know who wins

[RoddyLive]

Will be updating the log from the past few days.

[RoddyLive]

Push


Flat Bench Press:
Bar x 10/10
30kg x 5
40kg x 5
50kg x 3
57.5kg x 10/3/3/3/3/3/3/3/3/3/3/3/3/2/2 (50 reps)

Incline Bench Press:
Bar x 10/10
40kg x 3
50kg x 12/3/3/3/3/3/3/3/3/3/3/3/3/2 (50 reps)

Rope Pushdown:
16.25kg x 12/4/4/4/4/4/4/4/4/4/2 (50 reps)

1 Arm Overhead DB Extension:
9kg x 10/4/4/4/4/4/4/4/4/4/4 (50 reps)

DB Lateral Raise:
10kg x 10/3/3/3/3/3/3/3/3/3/3/3/3/2/2 (50 reps)


Pretty sure left wrist got fuarkd but pulled it together and finished the training sesh. Slowly feeling like a deload is needed. Will see how I feel the next few days.

[RoddyLive]

Rest day!!

[RoddyLive]

Lower


Romanian Deadlift:
Bar x 12/10
40kg x 5
50kg x 5
60kg x 3
75kg x 12/3/3/3/3/3/3/3/3/3/3/3/3/2 (50 reps)

Front Squat:
Bar x 5/5/5
40kg x 3
50kg x 12/5/3/3/3/3/3/3/3/3/3/3/3 (50 reps)

Seated Leg Curl:
49.5kg x 13/5/4/4/4/4/4/4/4/4 (50 reps)

Leg Extension:
42.5kg x 15/5/5/5/5/5/5/5 (50 reps)

Seated Machine Calf Raise: <Straight Legged>
40kg x 15
80kg x 12
160kg x 20/5/5/5/5/5/5/5/5/5/5/5 (75 reps)

Seated Calf Raise: <Bent Legged>
105kg x 25/15/10/10/10/10/10/10 (100 reps)


Training sesh went by fairly smoothly. @ 12am

[RoddyLive]

Rest Day!