The Vegetarian Juggernaut

[MrSinister]

^ i wish.

ok its time i got back into doing one of these.
Real quick history, been working out 4 1/2 years or so, prob spent half of that cutting! currently on my 4th cut i think, bout 3 months into it so its a little late already. Plan is to keep cutting till end of the year then get back to some calories!
As i write this im 91kg and it feels horrible writing that and being this light but at least im a lot leaner.
MY workouts are gonna be boring for a while, my strength isn't gaining but at least im not going down on most lifts. Im just doing lower reps and mostly compounds in a typical one bodypart a day split. As im cutting, i also do small cardio sessions after weights and on most off days. After weights is 10minutes or so of hiit, while off days are generally 1hr slower steady stuff.

[MrSinister]

Todays workout: CHEST

no car today so no gym, had to do it at home. Its 36degrees outside and my gym room is the size of a toilet with no air con, i didn't last long.

Incline barbell bench
55kg x 10
75kg x 8
85kg x 8
90kg x 5
85kg x 8
80kg x 8
75kg x 10
55kg x 12 (partials)


Decline barbell bench
75kg x 10
85kg x 6
75kg x 10


Cause there wasn't much variety i just upped the volume as much as i could on those lifts.. not much going on but I got what i could out of it.
Should be doing legs tomorrow if not then a cardio day.

[Richie_Awesome]

The room was the size of a toilet? How is that possible???

It's only like a foot wide???

[MrSinister]

Originally Posted by Richie_Awesome

The room was the size of a toilet? How is that possible???

It's only like a foot wide???

haha yeah i was exaggerating, its our little spare room it just holds my rack which is all i care about but on a hot day it could double as a sauna

LEGS

Squat
60kg x 10
70kg x 8
80kg x 8
90kg x 6
95kg x 6
80kg x 15

Single leg calf raises
bw + 15kg x 25 (each)
bw + 15kg x 21 each
bw + 15kg x 20 each
bw + 15kg x 20 each

almost too pissed to write this as it was a disaster. Usual **** with squats. Groin starting aching badly so had to stop. I thought i could end with a 20 rep of 80 but by 15th the left groin said no and i dont want to push it incase i fuk something up which will kill all my cardio.
I dunno how im ever going to progress in squats, this injury just wont go. I might have to take a few weeks off from them and just stay with leg extensions and calf work.
grrr anyway either cardio tomorrow or shoulders

[MrSinister]

SHOULDERS / BI'S

Seated barbell shoulder press
55kg x 10
60kg x 8
65kg x 6
70kg x 5
70kg x 4
65kg x 7


Lateral raises
12.5kg x 15
15kg x 10
15kg x 8
15kg x 7

Front dumbell raises
12.5kg x 8
12.5kg x 7

Bent over single arm lateral raises
12.5kg x 12
12.5kg x 10

Alternating dumbell curl
17.5kg x 10
20kg x 7
20kg x 6

Barbell curl
30kg x 21
30kg x 15
30kg x 12


Pretty good session, course no strength breakthroughs but nothing's down which is sweet. great pump.

Not sure what tomorrow is, but ill have my car back so it'll be at the gym whatever i do. Probably just an hour of easy cardio

[MrSinister]

This is from SAT 24/11

Close grip bench
70kg x 12
80kg x 10
90kg x 5

Machine dips
105kg x 10
115kg x 6

Tricep pushdowns
70kg x 10
80kg x 6

Single arm push downs
15kg x 12
15kg x 10

Dumbell preacher curls
12.5kg x 12
15kg x 8
15kg x 7


Cardio
10min run 12.8kph @ 2.0 incline

[MrSinister]

BACK

Barbell row
70kg x 15
85kg x 8
90kg x 6
90kg x 5
Same old.

Rack pull
90kg x 10
105kg x 10
110kg x 8
Went easy on these as last time i did these i twinged something.

Machine - chest supported row
60kg x 12
75kg x 10
80kg x 7

Dumbell row
45kg x 10
50kg x 7

Standing calf raise
50kg x 40
75kg x 25
75kg x 21
nice and high reppy.

Cardio
HIIT on eliptical 10 mins
this was freakin hard.. lot of ppl have the illusion running is the king of cardio, i've been running a lot lately and gettin good yet i come back to ellip for the first time in a couple of weeks and it kicked my arse!

[MrSinister]

CHEST

Pushups
BW x 50
quick warmup.

Dumbell incline bench
32.5kg x 12
37.5kg x 10
37.5kg x 8
37.5kg x 6
I can normally do reps with 40s but thats my limit at the moment, i went a little lighter today to do some extra reps as im just getting bored of doing the same stuff over and over.

Barbell decline bench
70kg x 12
85kg x 8
85kg x 5
hmm these were weak today.. only excuse is i did go a lot wider grip than normal.

Smith incline bench
70kg x 13
70kg x 10 (partials)

Incline chest press
85kg x 10
90kg x 6


Cardio
400m sprints spread over 10 mins.


ok session, maintained again which is good. sprints were death, pretty lame sprinting on a treadmill but its better than nothin.

[MrSinister]

SHOULDERS

was going to do bi's with them but i had to do it at home so ill prefer to do an all arm day tomorrow or saturday at the gym.

Seated barbell shoulder press
55kg x 11
62.5kg x 5
65kg x 8
70kg x 4 [ definitely had a 5th there, fukn wuss!]
60kg x 7

Standing lateral raises
12.5kg x 13
15kg x 10
15kg x 8
12.5kg x 10
12.5kg x 8

Front raises single arm
12.5kg x 10
12.5kg x 8

Bent over raises single arm
15kg x 13
15kg x 12
15kg x 10


No shrugs, i dont have enough weight to put on my dumbells, and i hate them with the bar.
Good session, no noticeable drops.. felt stronger than last week actually so all is good on the cut.

[Schlot16]

Subb'd. Nice to see you with a running journal.. you're looking big man (no homo) haha.

[MrSinister]

Originally Posted by Schlot16

Subb'd. Nice to see you with a running journal.. you're looking big man (no homo) haha.

cheers :P



BACK



The workout that shouldn't of been.. im bored, have no car and nothing to do.. so had a very quick little lat session more than a back session.

Pullups
BW x 11
BW x 8
BW x 6
BW x 5
^ just noticed for i dunno how long but i've been using a thumbless grip this whole time

Chinups
BW x 10
BW x 9

Dumbell rows
47.5kg x 10
52.5kg x 8

Dumbell pullover
17.5kg x 20
17.5kg x 15
22.5kg x 12
^ going real light as my elbow has been playing up for some reason with these lately, yet i dont feel it when working tris?? makes a lot of sense

Cardio tomorrow. Hope my car's back by next week this is driving me crazy.

[matthor]

in for sure! and thanks for letting me know about it

Impressive/fancy avatar

how long has the groin been an issue?

[MrSinister]

Originally Posted by matthor

in for sure! and thanks for letting me know about it

Impressive/fancy avatar

how long has the groin been an issue?

lol cheeeerrs theres no point talkin it up yet coz its gonna be boring right now! at least till i finish my cut.

And ye the avi, the stuff u do when you're bored

Groin argh... prob 2 years, it comes and goes.. ive taken a week off ill try squattin again next week and see where its at.

[matthor]

ohh injuries, damn them to hell!

That really is a marked transformation you've made mate, awesome job

[MrSinister]

(forgot to write this for yesterday)

CARDIO

Elliptical
35 minutes - 4minutes @ level 10, 1 minute @ 14.

Treadmill
10 minutes @ level 2 incline 12.3kph then 5 minute walk @ 6kph same incline.


Checked weight today first time in a while, 88.9kg, this is getting a bit scary.. and they say it slows down the longer you go? im going opposite.. i dont think i've lost any muscle and my strength seems to say the same, but i might be blind to it

[Schlot16]

Originally Posted by MrSinister

(forgot to write this for yesterday)

CARDIO

Elliptical
35 minutes - 4minutes @ level 10, 1 minute @ 14.

Treadmill
10 minutes @ level 2 incline 12.3kph then 5 minute walk @ 6kph same incline.


Checked weight today first time in a while, 88.9kg, this is getting a bit scary.. and they say it slows down the longer you go? im going opposite.. i dont think i've lost any muscle and my strength seems to say the same, but i might be blind to it

And weren't you telling me to keep cardio to like 10-15 minutes of HIIT tops? lol.

[matthor]

nice session dude. I always find the elliptical a bit weird, muscularly i get tired but it never seems like im working that hard

If you are holding strength then awesome!

[MrSinister]

Originally Posted by Schlot16

And weren't you telling me to keep cardio to like 10-15 minutes of HIIT tops? lol.

after weights i meant, on off days go nuts

[MrSinister]

Originally Posted by matthor

nice session dude. I always find the elliptical a bit weird, muscularly i get tired but it never seems like im working that hard

If you are holding strength then awesome!

dunno mate the strain on the legs when u hit the sprints wears me out fast, but im far from u

yeah strength is good, its weird doing the same lifts over and over but i cant complain as its better than them dropping

[MrSinister]

TRI/CALF/ABS

Having no car has played havoc with my schedule, all i could do today was a half arse days as far as hitting muscles. Still its better than doing nothing


Dip machine
95kg x 21
112.5kg x 12
115kg x 10
120kg x 6

Tricep pushdowns
65kg x 15
75kg x 12
80kg x 10
82.5kg x 7

Single arm pushdowns
17.5kg x 12
17.5kg x 10

Standing calf raises
55kg x 35
95kg x 21
95kg x 15
95kg x 12

Cable crunch
95kg x 5 [ WTF somethings wrong with the weights here, i can do 95k easy but it had resistance going up, think it all needs oiling or something]
80kg x 15
85kg x 10


CARDIO
HIIT on stairmaster 10 minutes.

[chrisaus]

you are a fat burning machine haha

[Schlot16]

Originally Posted by MrSinister

TRI/CALF/ABS

Having no car has played havoc with my schedule, all i could do today was a half arse days as far as hitting muscles. Still its better than doing nothing


Dip machine
95kg x 21
112.5kg x 12
115kg x 10
120kg x 6

Tricep pushdowns
65kg x 15
75kg x 12
80kg x 10
82.5kg x 7

Single arm pushdowns
17.5kg x 12
17.5kg x 10

Standing calf raises
55kg x 35
95kg x 21
95kg x 15
95kg x 12

Cable crunch
95kg x 5 [ WTF somethings wrong with the weights here, i can do 95k easy but it had resistance going up, think it all needs oiling or something]
80kg x 15
85kg x 10


CARDIO
HIIT on stairmaster 10 minutes.

Wow those are some beastly tricep lifts there sinister.. that or my 80 lb push downs are just child's play haha.

[MrSinister]

Originally Posted by Schlot16

Wow those are some beastly tricep lifts there sinister.. that or my 80 lb push downs are just child's play haha.

nah id say its the machine, different cable machines have different resistance

[matthor]

Originally Posted by MrSinister

nah id say its the machine, different cable machines have different resistance

yea, at my gym the stack maxes out at 75lbs - have to add a plate onto the pin to keep it heavy

[Schlot16]

Originally Posted by MrSinister

nah id say its the machine, different cable machines have different resistance

Haha that, or you're just hugeeeee!

Originally Posted by matthor

yea, at my gym the stack maxes out at 75lbs - have to add a plate onto the pin to keep it heavy

Same here at University i think it goes up to 107.2, weird ass number if you ask me.

[MrSinister]

my gym has two different types of cable stations, on the one i used above it was 80kg or whatever and on the other one (which is more modern) i only use around 42k for the tri pushdowns as long as you know where you're at thats all that matters

[MrSinister]

BACK / BI

the lead up went bad as i had a lot on, picking my car up and running errands, must of been almost 3 hours between eating and working out so i didnt feel brilliant. But as usual once you get a start you kick into gear

Barbell rows
70kg x 15
80kg x 10
90kg x 7
90kg x 5

Rack deads
90kg x 12
100kg x 10

Lat pulldown (unconventional type)
75kg x 12
85kg x 9
85g x 8

Machine row
65kg x 10
75kg x 8

Dumbell preacher curls (both arms at same time)
12.5kg x 14
15kg x 8
15kg x 6
^ urgh, failed fast towards the end..

Ab Machine crunches
65kg x 20
75kg x 12
80kg x 7

Going with a mate to do some cardio tonight, will just be some hiit on the treadmill and maybe some stairs

[Schlot16]

Originally Posted by MrSinister

BACK / BI

the lead up went bad as i had a lot on, picking my car up and running errands, must of been almost 3 hours between eating and working out so i didnt feel brilliant. But as usual once you get a start you kick into gear

Barbell rows
70kg x 15
80kg x 10
90kg x 7
90kg x 5

Rack deads
90kg x 12
100kg x 10

Lat pulldown (unconventional type)
75kg x 12
85kg x 9
85g x 8

Machine row
65kg x 10
75kg x 8

Dumbell preacher curls (both arms at same time)
12.5kg x 14
15kg x 8
15kg x 6
^ urgh, failed fast towards the end..

Ab Machine crunches
65kg x 20
75kg x 12
80kg x 7

Going with a mate to do some cardio tonight, will just be some hiit on the treadmill and maybe some stairs

haha you are a beast.. your cardio sessions are like running marathons haha

[matthor]

great rows dude. Enjoy the cardio

[MrSinister]

CHEST / TRI


Dips
bw x 15
bw+10kg x 8
bw+25kg x 10
bw+25kg x 8
^ not used to starting these fresh, easy 30 or 35kg for reps next time

Machine incline press
80kg x 12
90kg x 8
90kg x 7
70kg x 12 partials
75kg x 7 partials
^ definitely becoming a fan of partial reps

Close grip bench press
70kg x 7
70kg x 6
^ really getting weak by this stage

Flat dumbell bench press
32.5kg x 7
32.5kg x 6

Reverse grip pushdowns
29kg x 12
35kg x 10
35kg x 8
^ this is the cable station with the weird weights

Ab crunch machine
70kg x 12
70kg x 7

CARDIO
HIIT on stairmaster - 10 minutes.