Brendbro's 'almost too weak to lift' Log

[jzpowahz]

beasty quads!

[anuragp122195]

Conclusion: Must make chocolate strawberry sludge with cereal so I can get quads like brendbro.

haha dude your quads are chiseled!. Damn inspiration right there. You think your squats got them to that point?

[DTrulez616]

IN!

Epic log and I have some catching up to do.

[prolvr]

Conclusion: Must make chocolate strawberry sludge with cereal so I can get quads like brendbro.

haha dude your quads are chiseled!. Damn inspiration right there. You think your squats got them to that point?

^ is that a serious question?

[anuragp122195]

^ is that a serious question?

Congratulations for catching the obvious sarcasm. Of course squats got him that jacked.

[brendbro]

Eats = Win
Quads = Win

haha looking good man.

Just a Q I see you are following Lyles routine how do you like it? How did you find it on the cut also what was your previous routine might follow Lyles on my first bulk

cheers mate! Seriously means a lot

no longer following lyles brother, on a custom layne PHAT routine atm. I did lyles for 6 months last year and LOVED it. It was a pretty simple transition for the first 10 or so weeks of cutting, until I reached a point where the leg volume really started to genuinely frighten me... from there I looked at dropping back to a bit less volume hence giving PHAT a go. Now that I'm done dieting I'd like to increase volume again... would be keen on hopping back on Lyles for the up coming bulk but I think I'd like to diversify a bit which is why I'm looking at giving Wendler's 531 a go

Mirin Quads mate, very impressive.. dat rectus femoris.

hard mirin.. hope to achieve those someday soon

what bf% do you think you're currently at?

beasty quads!

cheers guys!! When I was cutting my quads were the first thing to pop out funnily enough

Not entirely sure on bf%... Erick estimated me at 7-8%, and in class we did some bf measurements and I came in anywhere between 6 and 9.

Doesn't matter now since weather is sh!t and if I want to survive in these temperatures I'm going to have to get a bit fatter

Conclusion: Must make chocolate strawberry sludge with cereal so I can get quads like brendbro.

haha dude your quads are chiseled!. Damn inspiration right there. You think your squats got them to that point?

lolz, nah it's all the pizza (and bagels) I consume

I've never had good squatting numbers IMO, honestly if I had to attribute my quads to anything it would be forced negatives on hack squats. Basically, once you've finished your set have your partner pull the weight down with full force... all you do is push against their force with your legs... do 4 sets of them for 5 seconds each at the end of each set and you will be DEAD by the end - guaranteed

IN!

Epic log and I have some catching up to do.

cheers man! same to your log

[chuyortiz]

Shoulders/Arms

Weight - 67

DB Shoulderpress
22.5kgx12
22.5kgx10
22.5kgx9 PR +2 reps

DB Lat raise
10kgx12x3

Close grip bench
25kgx12
27.5kgx12 PR new weight
27.5kgx10

Preacher
55x15 PR
55x10 +1 assisted, + another unassisted PR!

Kneeling Tricep extension
6 x 11
6 x 8 PR + 1 rep

Hammer curls
12.5kgx12

Cardio
Stairmaster level 16 - 38 mins, 620 cals

And another work out bites the freaking dust! BOOM! Beginning with shoulder press which felt fan.bloody.tastic. Really happy I dropped weight down on these; while it completely sh!ts on the ego, it has been well worth it and technique is feeling far more controlled. PR'd for 2 reps, but the best part is the perceived effort was far smaller than last time, holy SHIAT I am excited to see what next time brings Added weight to close grip bench and kept intensity just as high, busted out 12 and then went to complete failure on my last set, fuarking HAPPY with how much these destroyed my triceps. My arms weren't finished yet though, onto the beast - I don't know what it means but I can always manage to push myself FAR beyond what I ever thought I could on the preacher. While it is a mere accessory work I'm still fukking happy with how absolutely destroyed I was by the end. I swear I was done by 12, but I held my bloody breath and counted... 13... 14.... ONE MORE... and I got it Even managed out 1 extra rep on kneeling tricep extensions after this which surprised me. Cardio was sped through, and then the rest of the day has been uni, study, and assessment stuff. Looking forward to a break but I can't foresee one any time soon lol

Food

Caramel peanut butter cheesecake


Chicken, bacon & butter Sub


Creamy chicken curry
made with almond milk, was great! Simmered it a bit longer after pic to thicken it up a little

great lifts, amazing food pronz. congrats bro, lookin shredded! hey u mind sharing the recipe on that creamy chicken curry? hoy much almond milk did u use? thanks

[Shazriki]

Time to buy some thick pants to make up for the lack of skin on those quads

[brendbro]

Upper Power

Weight - N/A

Bench
85kgx5
85kgx5
85kgx5
85kgx4 (+1 assisted)

Rows
80x5
80x5
80x5
80x6 PR

Weighted Pullups
15kgx5 PR
15kgx3.5
15kgx4

Weighted Dips
15kgx9
15kgx8
15kgx8.5 PR +2.5 reps

Shrugs
120kgx12
140kgx10x2 PR +20kg

Cardio
incline treadmill - 30 mins, 330 cals
stairmaster - 18 mins, 300 cals

Freaking sweet session today. Keeping bench at a solid 85 for now as it's been a bit all over the place so I want to begin getting some more consistent numbers before re-attempting my old numbers. Needless to say they felt fairly solid! My first two sets were with a bit of a narrower grip, where as my latter 2 were a wider grip. I can't really say for sure which I prefer but I have a pretty good feeling I had more power coming out of the hole using a wider grip. Seated rows were BEASTLY this week, form felt really great. Blasted some pantera on my last set and didn't even realise I hit 6, so PR Pull ups were fuking BRUTAL, but I pushed as bloody hard as I could. I am LOVING the lower rep range as it's short and to the point - no more losing grip strength before my lats burn out. For dips this week I planned to go for a 1 rep pr on my last set, which would be 9, 7, 7... needless to say I had even more then that, god DAMN my whole upper body was on absolute fire by the end. LOVE IT!! Moved shrugs up this week as I felt it was about time and my traps have never felt so much fuarking pain. Explosive coming up, slow and controlled coming down. Really happy with today's session, let's hope this streak continues onto tomorrow... LEGS! but more importantly real squats

Food

Trutein cinnabun sludge
Best sludge to date, I think I got a solid recip down finally.. super thick


Carbonara mac & cheese
lol, pic doesn't do this justice... the bowl was ENORMOUS, also threw in some peanut butter


blueberry bagel
with peanut butter cinnamon frosting


mongolian beef stirfry


the greatest pizza I've ever made
Steak, bacon, steak sauce, cream cheese, mozzarella, cheddar and a loooot of blue cheese (gorgonzola)

Congratulations for catching the obvious sarcasm. Of course squats got him that jacked.

lol read my reply above

great lifts, amazing food pronz. congrats bro, lookin shredded! hey u mind sharing the recipe on that creamy chicken curry? hoy much almond milk did u use? thanks

lolz I'll have to go find it, and just about to head out the door (work), but I'll make sure I get on it!

Time to buy some thick pants to make up for the lack of skin on those quads

I can't afford thick pants

[jzpowahz]

PR's, sludge & pizza! So good! What's your sludge recipe mate?

[anuragp122195]

PR's, sludge & pizza! So good! What's your sludge recipe mate?

^this. I try not to use protein powder a lot as my main protein source, but when I do, it must be as good as trutein cinnabun. I recently finished my 4.4 lb tub of cinnabun trutein. It's definitely my favorite protein (and I've had quite a bit of great ones). I'm just curious about what the recipe is to your perfected trutein sludge!

[Shazriki]

FAAAAAAACK my eyes.

I was thinking that since you're liking the lower rep work lately you might want to acquire some microplates. They come in all sorts of varieties but the ones I have are little 0.6kg plates that are magnetic and can just clip onto the innermost plate on the bar. Perfect for adding weight without REALLY adding weight, if you know what I mean. Puts the progressive back into progressive overload.

[psychodiver9]

Damn bro you're not suppose to PR everything. Great job!

[Tossytoosse]

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[snrygo]

FAAAAAAACK my eyes.

I was thinking that since you're liking the lower rep work lately you might want to acquire some microplates. They come in all sorts of varieties but the ones I have are little 0.6kg plates that are magnetic and can just clip onto the innermost plate on the bar. Perfect for adding weight without REALLY adding weight, if you know what I mean. Puts the progressive back into progressive overload.

i use chains that i got frmo the hgardware store. cost me about 10$ for a set of 2.5 and 1.25lb chains

[brendbro]

Lower

Weight - 66.5

Squats
N/A

Sumo Deads
120kgx3
120kgx3
120kgx5

Seated Leg press
325x12x3

Leg curls
60x11.5
60x10
60x8 PR + .5 rep lol

Calves
22 x 21, 13, 13 PR + 2 reps

Cardio
Stairmaster level 16 - 36:47, 600 cals

Today was a welcome to return to squats. I was planning on filming some sets to get some critiqueing however as soon as we began Mr Kyle Weber showed up and gave some really great advice and watched over my sets. I didn't end up keeping track of how many reps or sets, nor did I attempt anything epic with these... kept the weight light (single plates) and focused on getting form down, and they honestly felt solid. It helped so much having someone looking over them and critiquing. I'm VERY excited to get into a regular squatting routine. Needless to say, sumo deads suffered majorly after these, I was not prepared for how much of a fail DL's are post squatting lol, but I'm not too worried. Seated leg press was a BLAST, quads were on FIRE and I felt so much damn energy & focus throughout each set that despite feeling physically dead by the end of the sets, I felt mentally better than I have in some time. Barely managed out a PR on leg curls, honestly I don't even think I should be considering it a PR but I pushed VERY hard on that last half rep. Calves were freaking SWEET >>> cardio was fuarking tough today... my first tough session in some time, and I attribute it to the awesome leg work out!

Food

more chicken mac & cheese


dat dere cinnabun sludge


'Roo & bacon tandoori curry


Choc myo sludge
w/ cheerios, strawberries & sweetened condensed milk


Blueberry bagel
topped with cream cheese, chocolate syrup & a banana

PR's, sludge & pizza! So good! What's your sludge recipe mate?

for that I used 74g trutein, 100g nestle soleil vanilla and half a cup of water... mixed the sh!t out of it and popped it in the freezer for a good 15-20 mins

^this. I try not to use protein powder a lot as my main protein source, but when I do, it must be as good as trutein cinnabun. I recently finished my 4.4 lb tub of cinnabun trutein. It's definitely my favorite protein (and I've had quite a bit of great ones). I'm just curious about what the recipe is to your perfected trutein sludge!

meh, I gave up worrying about that some time ago... my diet varies enough that I just go for gold regarding hitting minimum protein requirements. Don't forget protein powders are fortified with vitamins & minerals as well... I personally think the zealous attitude some people here have against protein powders is stupid anyway

check above for recipe; you wouldn't have access to nestle soleil, so just sub for FF greek yog. Also apple sauce is great in cinnamonesque sludges for volume & flavour (apple pie sludge for example)

FAAAAAAACK my eyes.

I was thinking that since you're liking the lower rep work lately you might want to acquire some microplates. They come in all sorts of varieties but the ones I have are little 0.6kg plates that are magnetic and can just clip onto the innermost plate on the bar. Perfect for adding weight without REALLY adding weight, if you know what I mean. Puts the progressive back into progressive overload.

wow, they sound incredibly high tech. The smallest micro plates available at my gym are 1.25kg. I can definitely see how they would come in handy! I'll have a browse around the net after this and check out the prices, cheers!

Damn bro you're not suppose to PR everything. Great job!

Cheers mate!!

i use chains that i got frmo the hgardware store. cost me about 10$ for a set of 2.5 and 1.25lb chains

lol doing it industrial style, nice

[Dexter3000]

Subbed

[Webber91]

My name has 2 "b's" motherphucker.

See you tomorrow brah.

[brendbro]

Chest/Back Hyper

Going to try & get some of my music uploaded over the next couple of days, beginning with...



I wrote this a couple years ago after my friends demanded some epic music for gaming lol. Reps to whoever knows where the name comes from

Weight - 65.5

DB Incline
25kgx12
25kgx10
25kgx12

Rows
60x12x3

DB Bench
25kgx12
25kgx12
25kgx9

Pullups
BWx12
BWx7
BWx5

Cardio/Study
incline tready - 832 cals

Woke up to ALMOST a new low (65.4 is my lowest)... I was absolutely SHOCKED!! Lol looks like the reverse is doing GREAT so far My partner was unfortunately not able to make it to today's work out. Needless to say I sped through the work out in less than half the time it usually takes. By the end I felt so freaking physically drained. Numbers were lower than usual for this reason, but I don't give 2 fuks as intensity was high and rest breaks were shorter than they have ever been. Weights/reps were lowered intentionally as I knew I'd be going for a real quick WO so didn't want to burn myself out TOO much. Chest work today felt solid but tough. On hyper days when I'm using dumb bells I'm noticing a pattern that my right gives out before my left >>> it's slight but it's there. Back work was incredibly fatiguing... my god rows & pull ups are both so bloody physically draining, especially when done at about twice the speed (that I'm used to, anyway). I could barely catch my breath by the end... Did a sh!te load of cardio today; had a lot of reading to catch up on & missed cardio yesterday, which I honestly wasn't worried about but I really had to get some chapters done. Mission accomplished!

Food

Steak & potatoes
with guacamole


Peanut butter overnight oats
with cheerios, strawberries and maple syrup mix ins


Slightly altered LCFOX's recipe from MEN, they were bloody perfect honestly.

80g oats
120g FF yoghurt
125g almond milk
bit of vanilla & sweetener
32g peanut butter

Subbed

hells yes mofuka!! Great to have you!!

My name has 2 "b's" motherphucker.

See you tomorrow brah.

I guess it was from seeing your other account lol, soz bro

[anuragp122195]

Dude, that song is so weird but so good/epic at the same time. Might be suitable for WO playlist or even a hardcore session of gaming. I can just feel the crazy focus I would get from that beat lmao.

[brendbro]

Dude, that song is so weird but so good/epic at the same time. Might be suitable for WO playlist or even a hardcore session of gaming. I can just feel the crazy focus I would get from that beat lmao.

lol yep, my friends have said it's a mix between Age of empires and Immediate music (Immediate do all the epic stuff for LOTR etc)

I've used it many a time for working out, never ceases to pump me up

[Dexter3000]

Now I am sure, it's steak for tonights dinner

[Shazriki]

Hah that tune was pretty epic Reminded me of something you would hear in an RTS game 7-8 years ago (for some reason I was thinking about warcraft 3 while listening to it).

And gratz on the weight, clearly a sign that you're doing it right Btw you should really time your rest breaks, since you like it intense probably 2 mins would be fine for you. But if you do the same workout volume in half the time you can't reasonably expect to be as strong on some lifts as in previous workouts where you had to wait for your friend to finish. Just a thought!

[AlwaysTryin]

Heard there was ripped quads, came to see, impressed

[psychodiver9]

Those oats look awesome. You add the mix ins in the am? Eat it cold or warmed?

[hcoyle545]

Epic tune man. I can see the w/o music potential. As usual your food never cease to amaze me, I know I don't post much here but you best be sure I lurk like **** to see them eats.

[longfellowdeeds]

if you don't mind me asking,

how much do you spend on food/week?

[brendbro]

Shoulders/Arms Hyper

Another song



Wrote this a couple years ago, not quite as progressive as some of my other stuff. 3 mins on is da good shyt

Weight - 66.3

DB Shoulderpress
20kgx10
20kgx12
20kgx12

DB Lat raise
20lbx12x3

EZ-bar CGB
N/Ax12x3

Preacher
60x11
60x8

Tri extension
6x12 PR
6x8

Hammer curls
12.5kgx13
12.5kgx9

Cardio/Study
Incline tready - 787 cals

Another hyper session sped through. From thursday onwards will be giving Wendlers 531 a go, so this was my last hypertrophy WO (for now). I wasn't too concerned/focused on what the weights were, was mainly aiming for a lot of speed. I knew it'd be tough today because it's a public holiday and the gym closes early so figured it would be packed... I wasn't wrong Though it didn't affect the WO all that much, except we had to use an EZ bar for close grip bench, and I didn't really pay attention to what weight was on it lolz. Preacher was again the high light, which just felt so fukking intense I thought my head was going to explode lol. Another calorie raise today Reversing ftmfw. First of my mid semester exams coming up next week, so will be devoting a lot of time to study! Wish me luck

Food

'Roo curry


Fudge brownie over night oats
mix ins = milo cereal, maltesars & strawberries

[brendbro]

Now I am sure, it's steak for tonights dinner

Honestly I'm hopeless with steak lol, I hardly get to eat it and when I do I usually fuk it up somehow

Hah that tune was pretty epic Reminded me of something you would hear in an RTS game 7-8 years ago (for some reason I was thinking about warcraft 3 while listening to it).

And gratz on the weight, clearly a sign that you're doing it right Btw you should really time your rest breaks, since you like it intense probably 2 mins would be fine for you. But if you do the same workout volume in half the time you can't reasonably expect to be as strong on some lifts as in previous workouts where you had to wait for your friend to finish. Just a thought!

haha exactly what I mentioned regarding Age of Empires Cheers!

And yeah for sure - don't worry I had that in my mind the whole time I knew I shouldn't beat myself up over it. Haven't given much thought to timing rest periods, honestly though without somebody there I just felt like I was wasting my time resting lol!

Heard there was ripped quads, came to see, impressed

wow, thanks bro... seriously means a lot!

Those oats look awesome. You add the mix ins in the am? Eat it cold or warmed?

yeah mate, mix ins were added in the morning! ate 'em nice and cold

Epic tune man. I can see the w/o music potential. As usual your food never cease to amaze me, I know I don't post much here but you best be sure I lurk like **** to see them eats.

Thanks a fuk ton man, seriously means a lot to see ppl bother giving time out of their day to check up!!

if you don't mind me asking,

how much do you spend on food/week?

it varies a lot... but maybe like somewhere between $70-100?

[Dexter3000]

Could you give me cliffs on why and how you are reverse dieting at the moment? thanks!

And yeah, solid tunes man. You wrote it yourself huh, did you play it as well.. alone, band, computer? sorry I'm unaware lol.