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  1. #571
    Just a gym rat TheProgressiveOne's Avatar
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    14/11/12

    Legs!!

    single leg squats (front leg elevated)
    8 x 50
    6 x 55
    8 x 55
    8 x 55

    Kneeling Ham Raise
    8 x 25
    8 x 25
    10 x 25
    7 x 27.5

    DB lunges
    5 x 30
    5 x 30
    5 x 30
    6 x 30

    Glute Ham Raises
    10
    10
    10
    10

    seated calf push ss standing calf raise(drop sets)
    20 x 80 ss 10 x 150 + 10 x 110
    20 x 80 ss 10 x 150 + 10 x 110
    20 x 80 ss 10 x 150 + 10 x 110



    comments:
    really couldnt be bothered with this today...but after the first set of single leg squats i was in the groove and loving it.
    happy with the increase in lunges and feeling great overall.

    been eating like a champ and seeing some sick muscle growth.
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  2. #572
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by carnage1985 View Post
    I've been training with another mate - last night was a 4.5km run then 1hour of kicking.
    Was actually tough stuff!

    I think we start in 3 weeks.

    Those single leg squats with front leg elevated do you mean pistol squats?


    Good to hear progress is good!
    Good stuff bro...
    4.5km sounds tuff, on Monday night one drill we did was 15 minutes of 'conditioning'..

    5 burpees, 5 sit-ups, 10 lunges, 5 push-ups and then a 20m sprint..rest while ur partner does the same..

    Ran through that about 8 times each. And a lot of people weren't ready for it..I love making it competitive tho and beating everyone else..

    Nah the squats were like lunges but u change the angle of the leg to go out like a squat..then drop down really low..feel an awesome burn..
    (That guy makes the pistol squats look easy as!!)
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  3. #573
    Sleepy moderator scott_donald's Avatar
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    seems everything is going awesome... cant complain after your first comment for the workout...
    Sleepy.
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  4. #574
    Just a gym rat TheProgressiveOne's Avatar
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    For sure Scott, thanks for ur support!

    15/11/12

    Cheeky shoulders session!

    Push press
    5 x 55
    3 x 62.5
    2 x 72.5
    2 x 72.5
    3 x 72.5 (PR)
    10 x 55

    Db seated OHP
    12 x 20
    12 x 20
    12 x 20
    10 x 20 + 2 x 20 (10 seconds rest)

    Rear delts machine ss HS shrugs ss side raises
    12 x 47 ss 10 x 3PPS ss 10 x 10
    10 x 54 ss 10 x 3.5PPS ss 10 x 10
    10 x 54 ss 10 x 4PPS ss 10 x 10
    10 x 54 ss 10 x 3PPS ss 10 x 10

    Decline crunches
    15
    15
    15

    Comments
    All movements were slow and controlled (except push press which was explosive)

    Push press up by 2.5kg total and did 3 work sets this week also (last week was 2)
    DB press also up by 2.5kg each side for same reps.
    Circuit was a little heavier than normal.

    Probly do some cleans tomoz morning before my remidial exercises..

    Nutrition:
    Always hungry, always eating, must watch that I don't eat too much...
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  5. #575
    Sleepy moderator scott_donald's Avatar
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    stomped the push press... how are you feeling with the leg drive???
    Sleepy.
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  6. #576
    All in carnage1985's Avatar
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    Originally Posted by scott_donald View Post
    stomped the push press... how are you feeling with the leg drive???
    Leg drive from a push press?

    I thought it was a strict overhead press starting from bar resting on collarbone position (ie legs locked)

    Nonetheless you'd be loving hitting a PR on the shoulder after the injury!!

    Gj bro come at us footy 2013!!
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  7. #577
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    stomped the push press... how are you feeling with the leg drive???
    Yep first two sets were hard and I didn't think I'd get three reps for the final set..but just slammed it!!!

    Leg drive is ok, still need to sync it better

    Originally Posted by carnage1985 View Post
    Leg drive from a push press?

    I thought it was a strict overhead press starting from bar resting on collarbone position (ie legs locked)

    Nonetheless you'd be loving hitting a PR on the shoulder after the injury!!

    Gj bro come at us footy 2013!!
    Nah push press means u push with your legs to assist getting the bar up..it's good fun...all about leg drive bro. You would love them

    Yes very exciting to hit some good shoulder workouts!

    Need to ease up on the carbs tho..I'm gonna carb cycle.

    High carb days when I workout a struggling muscle group (3-5 meals with carbs). And moderate (1-2 meals with carbs) on non workout days..
    Last edited by TheProgressiveOne; 11-15-2012 at 02:41 AM.
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  8. #578
    Just a gym rat TheProgressiveOne's Avatar
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    16/11/12

    Awesome session this morning...supposed to just be a remidial day..but did a small bit of volume before it..

    Cleans
    5 x 50
    5 x 55
    5 x 60
    5 x 60
    5 x 60

    Rack pulls ss slow hammer pull-ups
    10 x 110 ss 6
    10 x 150 ss 6
    10 x 150 ss 6

    Then did a bunch of Remidial exercises.

    Comments:
    Feeling good, cleans are massively improving! Yes I have gone heavier but I kept it light and worked on explosiveness.

    Nutrition..
    Having 3/6 meals with carbs today..

    Tomorrow will be 3-4/6 (arms and maybe squats day)

    Sunday 0-1/6 )depends how I feel.
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  9. #579
    Just a gym rat TheProgressiveOne's Avatar
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    17/11/12

    Tony Doherty took me through a workout this morning...3 circuits with ex Essendon footballer Kyle Reimers!

    Was one of the most intense sessions of my life...

    Absolutely no rest inbetween exercises..
    15 reps each exercise.

    1. Jack knives
    2. Push-ups
    3. Box jumps
    4. Kettle bell deadlift jumps
    5. Squat jumps
    6. Push press
    7. Sit-ups
    8. Deadlift jumps on machine
    9. Fast stepups
    10. High pulls

    2 mins rest inbetween sets.

    Comments
    Yeahhhh boy still wrecked 4 hours on
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  10. #580
    Registered User aussieboi901's Avatar
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    Hey man nice lookin workout, hows ur diet goin, keepin ur hunger under control?
    Australian Sports Nutrition 10 Week Challenge Log - http://forum.bodybuilding.com/showthread.php?t=151599853&p=1020028673#post1020028673
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  11. #581
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by aussieboi901 View Post
    Hey man nice lookin workout, hows ur diet goin, keepin ur hunger under control?
    I'm keeping diet fairly open...eating a lot of food but all really healthy...except one meal a week where I smash a cheat

    How's things with u? What part of aus u from
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  12. #582
    'Defiant to Injuries' Ironlife's Avatar
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    Here it is!


    Great show last night bro, smashed the field. We stayed till 4.00
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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  13. #583
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by Ironlife View Post
    Here it is!


    Great show last night bro, smashed the field. We stayed till 4.00
    You absolute animal!! I was in bed by 12 hahaha.

    Time to hit chest and back!
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  14. #584
    Registered User aussieboi901's Avatar
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    Originally Posted by TheProgressiveOne View Post
    I'm keeping diet fairly open...eating a lot of food but all really healthy...except one meal a week where I smash a cheat

    How's things with u? What part of aus u from
    My diet has sorta been a bit of a mixed bag, just come off a 5 week PSMF, usualy do leangains style eating two big meals a day, however atm im doing a detox for 10 days, check out my log to get some sorta idea bout it, i am in NSW mid north coast. Basically i am struggling to get lean atm, and am hoping that this next month can bring great results for me, keep up the good work man
    Australian Sports Nutrition 10 Week Challenge Log - http://forum.bodybuilding.com/showthread.php?t=151599853&p=1020028673#post1020028673
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  15. #585
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by aussieboi901 View Post
    My diet has sorta been a bit of a mixed bag, just come off a 5 week PSMF, usualy do leangains style eating two big meals a day, however atm im doing a detox for 10 days, check out my log to get some sorta idea bout it, i am in NSW mid north coast. Basically i am struggling to get lean atm, and am hoping that this next month can bring great results for me, keep up the good work man
    What bodyfat are u at?

    I could help u get leaner with a diet I've used if u like...so much food it's not funny

    Snapped a pic this morning.



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  16. #586
    I Repaired. WillNotBreak's Avatar
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    Dunno wat you were ping or in the 2nd pic but strong delts/bis in 1st pic man, good effort.
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  17. #587
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by WillNotBreak View Post
    Dunno wat you were ping or in the 2nd pic but strong delts/bis in 1st pic man, good effort.
    What ya mean brah?
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    Originally Posted by TheProgressiveOne View Post
    What ya mean brah?
    Strongest phucking auto corrected post... "Ping or" = going for; abs? Chest? Calvin Klein underwear pose?
    #61

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  19. #589
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by WillNotBreak View Post
    Strongest phucking auto corrected post... "Ping or" = going for; abs? Chest? Calvin Klein underwear pose?
    I'm the worst poser out there lol..
    Plus I was shakin from the workout and couldn't hold it still

    Basically just going for chest and delts...but trying to flex everything
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    Originally Posted by TheProgressiveOne View Post
    I'm the worst poser out there lol..
    Plus I was shakin from the workout and couldn't hold it still

    Basically just going for chest and delts...but trying to flex everything
    Ahhhhh almost haha.

    Chest bi's shortly, I'll post a bi shot.... Cause I'm jelly of dem big guns!
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  21. #591
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by WillNotBreak View Post
    Ahhhhh almost haha.

    Chest bi's shortly, I'll post a bi shot.... Cause I'm jelly of dem big guns!
    Nice bro! Errrrday is arms day for me

    19/11/12

    DB incline press
    12 x 27.5
    8 x 32.5
    8 x 32.5
    8 x 32.5

    Chin-ups
    10 x bw
    5 x 20kg
    5 x 20kg
    5 x 20kg

    Decline DB press
    8 x 35
    8 x 35
    8 x 35
    8 x 35

    DB row
    8 x 37.5
    8 x 37.5
    8 x 37.5
    8 x 37.5

    Trap 3 raise ss machine chest flyes ss machine rear delts
    10 x 3 ss 15 x 54 ss 8 x 54
    10 x 3 ss 15 x 54 ss 8 x 54
    10 x 3 ss 15 x 54 ss 8 x 54

    Comments
    Big session, felt good afterwoods, smashed a shake, a steak, 1cup rice 2 cups beans and 1.5 cups of oats lol..

    2 hours later and I'm hungry again
    Last edited by TheProgressiveOne; 11-18-2012 at 04:27 PM.
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  22. #592
    'Defiant to Injuries' Ironlife's Avatar
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    First pic looks insane, delts are huge.
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  23. #593
    Registered User aussieboi901's Avatar
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    Bro, lookin lean, think im bout 15% body fat, got sum pics up on my log, wat sorta food u been doin? ive been doin Leangains for a while, but havent been really steady with macros, was gettin good results in the first instance but then some mates said to start bulkin so i moved the cals up, and then yeah, i am justr really new to this, only been training since august last yr, so ny help u got would be appreciated man, btw where u at?

    this one was about july,
    http://forum.bodybuilding.com/attach...3&d=1346235457
    and this this pic was snapped bout a month ago, u can see i put on some fat and muscle http://forum.bodybuilding.com/attach...3&d=1350777060
    Last edited by aussieboi901; 11-19-2012 at 01:50 AM.
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  24. #594
    Sleepy moderator scott_donald's Avatar
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    like the exercise choice there... great session.. and even though i am eating my breakfast - i know want steak!!!
    Sleepy.
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  25. #595
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by Ironlife View Post
    First pic looks insane, delts are huge.
    Thanks bro!

    Just had second training session of the preseason...a lot of really hard work!
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  26. #596
    Just a gym rat TheProgressiveOne's Avatar
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    @Scott: thanks, I like Mondays aswell..weights going up nicely!

    Today having 4-5 meals of chicken, and 1 of steak...

    @AB901:
    It looks like to bulked too hard and didnt lift enough bro..

    Ill pop into ur journal and give you some pointers this week...

    You've got a really positive attitude tho which is great...now just mix that with a good program and nutrition and that's when it all begins



    20/11/12

    Arms (just for Scott's enjoyment)


    Giant sets

    Ezbarcurls
    10 x 25
    8 x 35
    4 x 45 + 4 x 35

    Tricep machine
    15 x 40
    20 x 60
    8 x 100

    Reverse DB curls
    10 x 10
    10 x 10
    10 x 10

    Rest 2 minutes

    Behind the back tricep rope pulldowns
    20 x 25
    20 x 30
    20 x 30

    Hammer rope curls
    10 x 25
    10 x 30
    10 x 30

    More tricep machine dips
    8 x 100
    8 x 100
    8 x 100

    Preacher dumbbell curl
    10 x 12.5
    12 x 12.5
    12 x 12.5

    Comments:
    Not a bad session...was at 4:30am as I had to start work at 6am and I'm busy after work

    Numbers climbing getting some comments on increased mass..will be Kool to see where it goes..
    Last edited by TheProgressiveOne; 11-19-2012 at 05:42 PM.
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  27. #597
    only 6lbs of pressure calmlikewind's Avatar
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    conditioning looks heaps better! nice
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  28. #598
    Just a gym rat TheProgressiveOne's Avatar
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    @calmlikewind: thanks man...but there isn't much to compare it too

    Feeling awesome this morning..hit legs really hard!

    Split squats
    8 x 55
    8 x 55
    8 x 55
    5 x 60

    Kneeling leg curl
    8 x 27.5
    8 x 27.5
    8 x 27.5
    8 x 27.5

    Db Lunges
    5 x 32.5
    5 x 32.5
    5 x 32.5
    5 x 32.5

    Glute ham raise
    10
    10
    10
    5 (someone fuked with the settin and I just went with it)

    Standing calf raise drop set ss seat calf raise
    10 x 155 + 10 x 125 ss 8 x 20
    10 x 155 + 10 x 125 ss 8 x 20
    10 x 155 + 10 x 125 ss 8 x 20

    Comments:
    My legs are sore!! Had an epic wrap for breakfast with chicken, egg, spinach and tomato...BEST post workout feed lol
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  29. #599
    Registered User aussieboi901's Avatar
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    cheers man, appreciate it :P
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  30. #600
    only 6lbs of pressure calmlikewind's Avatar
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    pictures tell all man, you can tell! loving GHR these days as well doing them on the lat pull down machine with a bar for support similar to ryan doris vids, good stuff! ;D
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