So today was supposed to be just HIIT session but instead decided I wanted to train and spend a good hour and half doing pretty intense but light upper body session. went something like this.
flat bench (kg)
barx20
40x20
50x20
60x15
60x10
40x15 - chest pumped to all hell already
great session felt pumped and ruined would more then cover my hiit session expenditure.
did some shopping after this and made two mad pita pocket pizzas
wholemeal Lebanese bread, light mozzarella cheese, tomato paste, pinapple, tomato and grilled chicken all wrapped up and thrown in oven for 10mins.
really should have taken a picture but smashed those bad boys down like nothing feelsgoodman.
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So today was supposed to be just HIIT session but instead decided I wanted to train and spend a good hour and half doing pretty intense but light upper body session. went something like this.
flat bench (kg)
barx20
40x20
50x20
60x15
60x10
40x15 - chest pumped to all hell already
great session felt pumped and ruined would more then cover my hiit session expenditure.
did some shopping after this and made two mad pita pocket pizzas
wholemeal Lebanese bread, light mozzarella cheese, tomato paste, pinapple, tomato and grilled chicken all wrapped up and thrown in oven for 10mins.
really should have taken a picture but smashed those bad boys down like nothing feelsgoodman.
Nice day bro. Food sounds bomb. Post some pics next time
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
Today was not a good day, didn't work but spend the entire day helping my brother move was exhausting. Had to take a fridge, washer, bed and a ****load of boxes and furniture up 3 stories tiny staircase no lift and no parking close to the apartment. Wanted to die. Got it all done though and went to try to train but my shoulder started giving me pain once I started warming up for flat db press. Did not feel right at all.. so did some rows - still didn't feel good and stupidly attempted military press. put 40kg on the bar and it didn't feel right at all so I walked away, tried some lat pd and the same. bb curls - still pain.
After that I had enough and walked out figure it's best not to aggravate it and give it a couple of days to recover since it's lowerbody tomorrow and just cardio wednesday. Frustrating hope this doesn't put me off for the meet see how heavy deadlifts go tomorrow may have to do back squats instead of front squats to avoid further aggravation ..grr..
Good news is I jumped on the scales after all this and I'm 80.1 so tomorrow's weigh in should be a new low - keep positive tomorrow will be a better day...
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Shoulder still feeling rooted today did half arsed lower body strength ended up theowing in some hypertrophy too - did back squats instead of front squats less strain on rc.
Standing calf raise 3x12
Leg ext 3x20 - brutal!
Lying leg curls 2x12 - went light but really focused on activation of glutes.
Good session considering energy/ motivation was low. Got a vid on 190x3 deadlift set - think I need to start lower on the movement and maybe swinging too far back on lockout... http://youtu.be/V16iORkpDNo
______________
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Today mostly went alright energy went right down for the afternoon - starting to feel like competition prep now.. Getting harder to get heartrate up for cardio now, keen as for high carb day tomorrow ..lots of brown rice and homemade pizza is on the agenda.
My oats/protein powder pudding with diet choc topping mmmm
Midsection seems to be coming in now
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"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
What BF Eric wants you to be at the end of prep? Disgusting shred glutes or lighty but veiny?
Thanks brother. Think we are going for shredded as possible! Hope the lines in glutes are coming soon so keen for them!
Originally Posted by shazzag
Good stuff!
Thanks mate!
Originally Posted by Jumpman3210
Amazing progress, singlet, and food
Cheers brother!!
Morning weight 79.9 (175.8lb)- is not moving but more veins and striations are coming up so I'm not stressing.
Macros 45F 375C 245P - refeed baby!
Cardio - 200kcal
Energy went to nothing after I finished work I don't really notice the extra carbs on refeeds so may be nearing the point of twice weekly ones, report is going to Eric tomorrow so see what he says. Workout was good shoulder pain was noticeable for db press so went very light and dropped volume and same for pull-ups and chest press, side laterals were suprisingly fine.
Incline db press (lb)
35x15
50x8
50x8
Db row (lb)
95x10ea, 10ea, 10 ea
Chest press
65x10, 10, 10
Pull-ups
Bw 6, 6
Standing single arm db tricep ext (lb)
25x8ea, 8ea
Incline bench db curls (lb)
25x10, 10
Side Lateral raises (lb)
20x10, 10, 10
Don't usually train in a tanktop because I feel totally self conscious but did today, don't know if it was the lighting or mirrors but things are starting to look freaky veins and lines coming out everywhere felt like a bit of a freak honestly lol so back to baggy shirts for me but good to see progress.
Took updated pics to send to Eric too today pretty happy with rear dbl bi so ill throw it up here.
Also been looking through pictures from last prep seeing big differences from when I was the same weight last year will try to put up some comparisons over the weekend
Cheers guys thanks for the support and kind words
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Morning weight
80 on the dot
Macros 45F 210C 245P
Cardio 200kcal
Felt good all day really was really looking forward to gym session all day energy for session itself was slow and I pretty much killed myself doing deadlifts haha.
Lower body hypertrophy
Deadlifts all in kg
60x10
100x5
140x5
150x10
150x10
150x8 - gave up for the last two reps was truly ruined.
Squats
60x10
80x8
100x8
100x6
Leg ext 3x10
Leg curls 3 x10
Seated calf raise 3x10 -
Yeah Eric happy with my progress this week but little behind where he'd like me to be so carbs have been reduced by 25g on my low days - I'm also going to add 20kcal to my morning cardio sessions. He reckons I need to loose abouts another 8kg to get really shredded so let's get this thing happening!
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That's pretty low carbs now... I diet now at 60/325/215 with like 50/600/200 refeed days and got down from 185 to 172 in like 12 weeks. And I'm scared to lower my carbs but so far weight is moving down so I'm cool.
Now it gets fun dude!!! I'm also curious as to how your cardio has been set up since you started prep? I know i've just been doing MISS for the first 20 or so weeks and have only added in some HIIT now.
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.
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
That's pretty low carbs now... I diet now at 60/325/215 with like 50/600/200 refeed days and got down from 185 to 172 in like 12 weeks. And I'm scared to lower my carbs but so far weight is moving down so I'm cool.
lol I was on 70g carbs a day last year so in comparison this is heaven.. and yeah man thats great if your weight is dropping why would you lower your carbs! envious as haha.
Originally Posted by mariobrochill
Lurker checking in!
But curious to ask, what is your cardio scheduling looking like lately with 3DMJ?
thankss for posting bro! right now I'm doing 1200kcal a week medium intensity (200kcal 6 days a week every morning) and one HIIT session on spin bike
Originally Posted by bigryan03
Now it gets fun dude!!! I'm also curious as to how your cardio has been set up since you started prep? I know i've just been doing MISS for the first 20 or so weeks and have only added in some HIIT now.
HIIT is effective but brutal haha I hate it some days MISS is the way for me I think.. glad to see you back mate hope you're amped for the meet in a couple of weeks!
Hell yes i'm pumped for the meet!!! Loved the Vlog too dude! Definitely keep them rolling. Unfortunate about the flat tire but if it's any consolation those posing/contest workshops are usually pretty crap in my experience with them. Nice work of breaking under 80kg with some nice consistent 79 weigh ins and yea I feel ya about the HIIT LOL. Destroys me!
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.
Hell yes i'm pumped for the meet!!! Loved the Vlog too dude! Definitely keep them rolling. Unfortunate about the flat tire but if it's any consolation those posing/contest workshops are usually pretty crap in my experience with them. Nice work of breaking under 80kg with some nice consistent 79 weigh ins and yea I feel ya about the HIIT LOL. Destroys me!
Thanks man and thanks for watching! I watched yours too was great keep then coming! I should probably film some training too but feel weird videoing myself lifting with people around haha.
Good to know about the workshop, would have been cool to train at animal kingdom too but with my shoulder and energy that day would have been a crap session so probably for the best.
Feeling better today after I woke up had to work for a couple of hours but got new tyres put on after that and trained.
Gym was effed shoulder gave me trouble even after proper warmup work for RC. Bench didn't feel right and lat pd was a big no go.
Flat bb bench
Barx20
40x10
60x6
70x5
80x1 - did not feel good
Flat db bench
40lbx10
60lbx10
70lb x8 - shoulder still not liking this.
Bb row - only good part of this workout
80x5
100x5
120x4 - pb mofo!
120x5 (264lb)- another pb!
Machine shoulder press
40kgx10
3 sets
Lat pd - not happening
Scull crush
45kgx6
45x6
Bb curls
40kgx6
40x6
Left rotator cuff real sore and sorry now, decided I'm just going to stay away from pressing motions that aggravate it till day of meet and hopefully I can put up 95-100kg... That with 220dl and 150squat will give me 470 at under 80 kg so will be satisfied with that. Frustrating though...
Thinks seem to be taking shape however
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Morning weight 79.1 (174lb) - big new low!
Macros 45F 210C 245P
Good day energy and mood great feeling good and smashing this prep. Just iced shoulder and feeling bit better so will keep that up. Going to take upper body hypertrophy workout off this week see how it's feeling next week.
Lower body strength
Squats
100x3
120x3
130x3 (286lb)
130x2
125x3
Rdl's
130x4
140x4
145x4 (319lb)
145x4 - was really happy with my form for each set.
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
Latest pic looks sick dude! Coming in really nicely. Performance isn't suffering either which is great. Solid work on those squats brah, keep at it homes we're almost there!
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.
Latest pic looks sick dude! Coming in really nicely. Performance isn't suffering either which is great. Solid work on those squats brah, keep at it homes we're almost there!
Trained slightly modified upper hyper today deload week and last workout before meet. Managed a couple of sets on machine chest press with no shoulder problems so was happy with that.
Db row (lb)
55x10ea
80x10ea
80x10ea
Chest press
35x12
65x12
65x10
35x20
Seated row
70x12
70x12
Db curls incline bench
20lbx15
25x10
25x8
Single arm oh db tri ext
15lbx12ea
20x12ea
25x12ea
25x10ea
Lateral raises
15lbx12
20x10, 12, 15
Rope pushdowns
3x12
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Dang man, you really weren't kidding when you said your macros are starting to disappear. You're doing well man, not long now
Saturdays meet is going to be off the chain. Some really cool guys coming out for it!
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.
Shoulder feeling much better today getting excited for Saturday! Having a slight bump in carbs today then refeed tomrrow so be nice and ready for the meet!
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