Strong session today. Was feeling really, really good while warming up for squats and I nearly went into my work sets unbelted but decided against it simply because I don't want to get cocky and risk anything when I'm making such good progress. 3 solid sets of squats followed by 3 sets of heavy RDLs, which is also a first for me, so felt good. The past couple of weeks I've made significant additions to my volume and it all seems to be going well.
Rest of the day was spent working on my lit review. Going to be a busy week but hey, what's final year at university all about?
Training - Lower Power
Barbell Squat:
291.5 lb x 4 reps
291.5 lb x 4 reps
291.5 lb x 4 reps
2nd set:
Romanian Deadlift:
280.5 lb x 5 reps
280.5 lb x 5 reps
280.5 lb x 5 reps
Calf Press On The Leg Press Machine:
363 lb x 12 reps
363 lb x 12 reps
Hanging Straight Leg Raise:
16 reps
16 reps
^^These felt surprisingly easy today. Between chins yesterday and HLRs today I seem to be getting pretty comfortable with bodyweight movements lately. Intradesting
Food
Cheeseburgers with sweet potato fries and baked zucchini
Pumpkin loaf with Banana/PB sludge and pretzels
NPB
Originally Posted by Ccm644
Well done on your session! Squats look strong
Your last year at uni will soon go by keep going hard at it
Thanks mate! Oh I know that, the first two months nearly have flown by.
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Squats and DL look great. I know how the whole paper thing is man. I decided to stay at the university for a couple more days even though break started last friday to knock out my paper
Strong brother!
Commitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
Your form is always on point! Cant really critique anything with it. You're driving you knees out, you're forward lean looks spot on, no leakage, all looks great dude. Nice one!
BOOM! Time to get diced to the socks with 3DMJ... Link to contest prep below:
http://forum.bodybuilding.com/showthread.php?t=148802063&p=961753153#post961753153
For cool info on everything bodybuilding/fitness related check out Team NPS at: https://www.facebook.com/NaturalPhysiqueSciences
PM or email me at ranthony.nps@gmail.com for pricing regarding personalised contest prep, general population dieting and training programming.
Squats and DL look great. I know how the whole paper thing is man. I decided to stay at the university for a couple more days even though break started last friday to knock out my paper
Strong brother!
Thanks Jamie. That's a good plan re: the work actually. I'm more or less forced into that because for some reason they gave us a deadline for the sunday after we get out for christmas break
Originally Posted by vitornoob
Squats look fine to me
Food porn always on point
oh, good luck with the last weeks of uni, shat is getting real here too
Thanks man! Unfortunately it's only the beginning lol, I still have exams and another semester of project work to look forward too, no complaints though!
Originally Posted by bigryan03
Your form is always on point! Cant really critique anything with it. You're driving you knees out, you're forward lean looks spot on, no leakage, all looks great dude. Nice one!
Thanks Ry, feels good to be getting back into my squat stride
Originally Posted by Bnizzle163
Someone's making some gainz
Almost done with school? stfu! Awesome
Haha, hopefully man, hopefully.
Almost as in 6 months away, but I guess after 17 years of schooling what's another 6 months?
Edit: been busy as fuak the last couple of days guys, will do a double update tonight
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Well firstly to all my American bros and sisters Happy belated Thanksgiving. I will be celebrating this year with some friends but unfortunately due to a big deadline next week we will be doing it next weekend. Gotta get it in somehow of course!
And yea the last couple of days I've been extremely busy. Today I basically had a 12 hour day and to cap it off (nicely) I was called in the middle of one of my lectures for a phone interview for a company I applied to only yesterday. So that was pretty exciting and the interview went well, I'll find out how that went in a couple of working days.
Despite the workload workouts have NOT suffered one bit. Had a great upper hyper session yesterday with a good DB press PR and generally felt strong. Shoulders and elbows have been aching this week and I suspect that might be some residual fatigue from two weeks in a row of trying to max bench out. I think it'll get better.
Moving into today my traps were insanely sore which made deadlifting quite difficult. I was nonetheless able to add a third set to my hyper deads which was good fun, and by good fun I mean nausea inducing. This deep into offseason it's definitely nice to be able to still produce workouts which bring me right back to the depths of zombie mode during prep. Today was just one of those for some reason
It's been a good week, and a couple of busy ones are going to come off the back of it!
22 Nov - Upper Hyper
Dumbbell Bench Press:
71.5 lb x 8 reps
71.5 lb x 8 reps
71.5 lb x 8 reps
One-Arm Dumbbell Row:
104.5 lb x 10 reps Rep PR
104.5 lb x 10 reps
104.5 lb x 10 reps
104.5 lb x 10 reps
Two sets each side
Seated Dumbbell Shoulder Press:
71.5 lb x 8 reps PR
71.5 lb x 7 reps
Close-Grip Front Lat Pulldown:
180.4 lb x 12 reps
180.4 lb x 4 reps
180.4 lb x 4 reps
180.4 lb x 4 reps
180.4 lb x 4 reps
Myo-reps
Triceps Pushdown:
61.6 lb x 12 reps
61.6 lb x 12 reps
61.6 lb x 12 reps
Barbell Curl:
77 lb x 14 reps
77 lb x 10 reps
44 lb x 31 reps
Dumbbell Side Lateral Raise:
27.5 lb x 11 reps
27.5 lb x 11 reps
23 Nov - Lower Hyper
Sumo Deadlift:
308 lb x 10 reps
308 lb x 10 reps
308 lb x 10 reps
Leg Press:
363 lb x 12 reps
363 lb x 12 reps
Leg Extensions:
192.5 lb x 12 reps
192.5 lb x 5 reps
192.5 lb x 5 reps
192.5 lb x 5 reps
192.5 lb x 5 reps
Seated Leg Curl:
165 lb x 7 reps
165 lb x 7 reps
^^hamstrings were somewhat fuked at this point
Calf Press On The Leg Press Machine:
319 lb x 12 reps
319 lb x 12 reps
Cable Twist:
46.8 lb x 14 reps
46.8 lb x 14 reps
46.8 lb x 14 reps
46.8 lb x 14 reps
Two sets each side
Food
Sloppy joe with baked broccoli and zucchini; bread rolls with cream cheese, PB, cadbury cream cheese
Various junk bowls, now with whip cream
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
32.5KG DB Shoulder presses x8 wtf that is some insane pressing strength right there!!!!!
I haven't had whipped cream in a million years, are the macros good/bad? How is all the job searching going?
Jimmy
Yea but remember I only go down to parallel with my upper arms, any lower and it gets uncomfortably tight. Other people out there DB press with "better" ROM.
Get the "Anchor Light" whip cream, macros are (100g) 17f/8c/3p it's good stuff!
Job search is going well, had another phone interview on friday, should hear back tomorrow/tuesday!
Originally Posted by vitornoob
dem junk bowls..oh lawd <3
Junk bowls are my life... semi srs
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Great session today. My right shoulder has been aching all weekend so I was slightly worried that today would be an absolute flop. Having done a bit of rolling since the workout I can tell it was just some residual tightness which is now gone, feeling much better. Needless to say, if I was playing around with my bench max again today it would not have been a good day
Progress was made across the board: rep PR in OHP, some fairly high triples in bench and a new skullcrusher PR. Lately I've been feeling extremely confident with my OHP, it just seems to be increasing linearly lately and I'm now having a lot of fun with a lift that I previously hated. I got a vid of my second set so go ahead and critique.
Spent the rest of the day banging my head against problem sheets and finishing off my lit review, which is due in tomorrow. Just two more (pretty damn big) assignments left till the end of term, and almost 3 weeks to do them. Eaaaaaaasy
Training - Upper Power
Barbell Bench Press:
192.5 lb x 3 reps Rep PRs
192.5 lb x 3 reps
192.5 lb x 3 reps
Pendlay Row:
203.5 lb x 5 reps
203.5 lb x 5 reps
203.5 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
132 lb x 4 reps Rep PRs
132 lb x 4 reps
132 lb x 4 reps
Close-Grip Front Lat Pulldown:
211.2 lb x 8 reps
211.2 lb x 3 reps
211.2 lb x 3 reps
211.2 lb x 3 reps
211.2 lb x 3 reps
Myo-reps
Lying Barbell Triceps Extension ("Skullcrusher"):
103.4 lb x 4 reps All PRs
103.4 lb x 4 reps
103.4 lb x 4 reps
Barbell Curl:
101.2 lb x 6 reps
101.2 lb x 6 reps
101.2 lb x 5 reps
Food
Full English breakfast
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
nice going on OHP. looked easy man.. and agree with you completely regarding how fun a lift it is. absolutely love it.
couple points;
- hard to tell from the video so disregard if you already are but; lean back slightly by pushing your hips forward.
- im not exactly sure what the consensus is on ROM, i personally get all the way down to my chest before going for a new rep, whereas you seem to be stopping short slightly. just something to think about
acquiring intelligence
my log - http://forum.bodybuilding.com/showthread.php?p=718088931#post718088931
Parents told me about the floods (nothing like you lot in america had) but i know your in Bath hope its all ok
It's quite funny the Avon has swelled a good 3-4m in some places. Down in the center of Bath you can see places where benches have been completely flood. Also the the cricket pitch is waterlogged, makes me laugh
Thanks for the concern though!
Originally Posted by snrygo
noob gains re-initiated?
I guess so... I can't complain. Maybe I should go back to a linear periodization and see what's up?
Originally Posted by anuragp122195
It's been too long since I've had a full English style breakfast. Only some restaurants in the US (East coast at least) pull it off properly.
Nice OHP PR. I currently hate OHP and it's the slowest improving lift of mine. I hope to eventually "enjoy" them like you are lmao.
This one was really nice because they sort of went the extra mile and poached the eggs (usually fried) and made their own baked beans with real tomatoes, definitely interesting. Don't get me wrong dude, I struggled with OHP for the longest time. Lately the shift happened when I focused on slowing down the bar on the eccentric and more on the actual "pressing" - incidentally this has also helped my bench a bit lately.
Originally Posted by brendbro
nice going on OHP. looked easy man.. and agree with you completely regarding how fun a lift it is. absolutely love it.
couple points;
- hard to tell from the video so disregard if you already are but; lean back slightly by pushing your hips forward.
- im not exactly sure what the consensus is on ROM, i personally get all the way down to my chest before going for a new rep, whereas you seem to be stopping short slightly. just something to think about
Yea it's nice to have something in the realm of pressing that I'm enjoying a lot lately, really helps me STAY motivated for the duration of the workout.
Thanks for the pointers! point 1 is taken care of, I actually was slightly concerned that I was leaning back TOO much during some reps, don't want to turn it into an incline bench press
Point 2: I think that's mainly down to camera angle: I actually start the lift with the bar in a clean position resting on my collar bones/delts and that's as low as I bring the bar down in between reps. The bar only touches my torso on the first rep though, but it gets to the same height in between reps, if you know what I mean.
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Awesome day today. Not only did I get through to the next round of the recruitment for the company that I had a phone interview with on friday, but I also crushed some good deadlifts AND handed in my lit review. Sense of accomplishment/10
Looking forward to this week, it's going to be a little lighter work wise, and my friends and I are going to do a thanksgiving dinner on saturday which I'm stoked for.
Time to watch some homeland/dexter/masterchef! Night all!
Training - Upper Power
Sumo Deadlift:
401.5 lb x 4 reps Rep PRs
401.5 lb x 4 reps
401.5 lb x 4 reps
Leg Press:
473 lb x 5 reps Rep PRs
473 lb x 5 reps
473 lb x 5 reps
Calf Press On The Leg Press Machine:
374 lb x 8 reps
374 lb x 8 reps
Hanging Straight Leg Raise:
8 reps
8 reps
Legs raised until level with head
Food
Beef stir fry with grated cheedar; cinnamon/cumin popcorn
Apple-raisin bread pudding
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
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