nzmusclez workout journal

[nwskier]

Currently stands at 155kg which I matched. This may change in the next few weeks as there have been a couple extra comps which I couldn't attend. I'm still a Junior next year so that will be my time. I have a whole year to develop my strength and weight up to 93kgs. I'm currently 84.5kgs cutting for summer, Still maintaining leg strength. Cannot tell with bench but Im sure I've lost some.

good to see you keeping up mate and no rush, got plenty of time to break those records next year. smart lifting/training will get you there! still making some nice gains on the other lifts. definitely keep working on growing the other stuff, no doubt with your bench when it's at full strength you have lots of potential to grow your other lifts quickly

[nzmusclez]

good to see you keeping up mate and no rush, got plenty of time to break those records next year. smart lifting/training will get you there! still making some nice gains on the other lifts. definitely keep working on growing the other stuff, no doubt with your bench when it's at full strength you have lots of potential to grow your other lifts quickly

Exactly. Actually took me a while to learn that stronger legs = stronger bench. If you want a strong bench - Squat and deadlift! I'm looking forward to seeing the results I make next year. Going to be an epic year!

[nwskier]

Exactly. Actually took me a while to learn that stronger legs = stronger bench. If you want a strong bench - Squat and deadlift! I'm looking forward to seeing the results I make next year. Going to be an epic year!

definitely true! don't underestimate lat strength and rowing. that along w/ tricep focus will really bring up your bench. strong lats allow you to recruit them better on the bench and transfer power.

[nzmusclez]

Noticing a little bit of strength loss from my Summer cut. Just endurance is dropping.

Dips
1st set 35kg for 12 reps
2nd set 30kg for 11 reps
3rd set 30kg for 7 reps

Pec Dec
1st set 85 for 8 reps
2nd set 70 for 6 reps drop setted to about 50 for another 6 reps

Tricep Pull down
1st set 75 for 15 reps
2nd set 75 for 12 reps drop setted to about 50 for another 5 reps

Legs/Back tomorrow, See how I manage there.

[nzmusclez]

Legs/Back Was weak today

Squats 135kg I got 4.... less than half
Deadlift 135kg x 12 - matched last weeks
Pulls ups 15kg x 8
Bent over rows 60kg x 15, 15, 9 (shorter rest in between 2nd and 3rd set)

This cut is very depleting on my body! Another 2-3 weeks should get me to a good level on leanness though. - I have taken pre cut photos and will take some cut photos to see my overall change.

[nwskier]

nice work on the pullups. gotta step it up on the cut! where's your bw at now?

light benching on the horizon?

will be watching the back work. I wanna see those rows blow up! they will only add to your power on bench

[nzmusclez]

nice work on the pullups. gotta step it up on the cut! where's your bw at now?

light benching on the horizon?

will be watching the back work. I wanna see those rows blow up! they will only add to your power on bench

My wrist hurts even if I do decline (less wrist bending) on 60kg... My bodyweight has come down to maybe 84kg (morning weigh). Those bent over rows could be higher. Just doing short rests and getting that final hit and im terrible with short rests!

[nzmusclez]

As I havn't been updating this as much I'm going to have a pause. WIll continue working out on my semi rehab workouts just doing what I can but my progress is nothing special or motivating and Its very irregular. So until I'm back into my old training styles I'll pause my workout journal.

Saw a physio today who couldnt diagnose why my wrist is still giving me issues - Am seeing a specialist on wed to hopefully get this sorted.

Stay strong bros!

[nzmusclez]

Have continued gyming however I can with this sore wrist. Turns out I tore the TCL? cartiledge in my wrist and had to have MRIs to diagnose this. The specalist said it could take a few months to come right but I'm thinking its starting to improve just now. Might be back on the bench 2nd week on January!

Currently for chest I've been doing
Dips 40kgs x 15
Dips 35kgs x 12
Pec Dec 94 x 8-10
Pec Dec 86 x 8-10
Tricep Pull Down 38 x 15
Tricep Pull Down 30 x 16
And sometimes a set of front raises 16kgs x until burn

Squats have dropped probably due to my cut
135kg x 6
Deadlift has increased due to lifting straps
160kg x 10 - But will now switch to double overhand for even growth seeing as grip is less of a problem now so probably reduce weight for this, will make a call on warmups
Pull ups (widegrip) 20kg x 9
Seated Row 110 x 8

Doing this twice a week if I can, although not recovering as quickly as per usual since low carb diet. Finishing This week. Will post pics of my transformation even though its in the powerlifting topic

[nzmusclez]

Heres my cut. These are the notes I kept,

weight 86kg (25th oct morning)
approx 84.75kg (1st nov morning)
83kgs (8th nov morning)
82.75kgs (16th nov morning) - Been in auckland most of the week, worse diet.
82kgs (29th nov morning) - Mediocore dieting past 2 weeks.
81kgs (17 dec morning) - starting a short term keto.
80.25kgs (21 dec morning)

I was tensed in all photos (abs)

[nwskier]

Solid work on the cut mate! ab veins = sick!!

DL is looking strong too, 160 for high reps is quality. Chitty on the wrist, but if you're back on the bench in a few weeks- that's fantastic

[nzmusclez]

Solid work on the cut mate! ab veins = sick!!

DL is looking strong too, 160 for high reps is quality. Chitty on the wrist, but if you're back on the bench in a few weeks- that's fantastic

Cheers bro. Still semi "cut" but have put on stomach fat and even lost weight !!!! (so muscle loss id guess...) Weighing about 80kgs now

Well I've had my wrist injected with cortisone (anti inflammatory) and am ready to start working out back to my old styles, after 4-5 months off benching almost.

Bench 122.5kg - 8-10 (had a random spotter so hard to tell complete reps)
Incline 95kg - 6 reps
Dips 30kg - 8 reps

Thats it! have kept it very short and was also rushed today. Back and legs tomorrow.

[nwskier]

Cheers bro. Still semi "cut" but have put on stomach fat and even lost weight !!!! (so muscle loss id guess...) Weighing about 80kgs now

Well I've had my wrist injected with cortisone (anti inflammatory) and am ready to start working out back to my old styles, after 4-5 months off benching almost.

Bench 122.5kg - 8-10 (had a random spotter so hard to tell complete reps)
Incline 95kg - 6 reps
Dips 30kg - 8 reps

Thats it! have kept it very short and was also rushed today. Back and legs tomorrow.

80kg and doing that on bench? combined with your height = sick strength:weight ratio

good to hear you are on the mend!

[nzmusclez]

80kg and doing that on bench? combined with your height = sick strength:weight ratio

good to hear you are on the mend!

Yeh Its good to see my bench is still good even though I dropped lots of weight! Dips must've kept me ready.

Had a poor back legs day. Went something like this:

Squats 137.5kg x 5 reps (need to drop back a bit to aim for 8-10)
Deadlifts 160kg x 4 (bad day, I normally get ~8 of this)
Pull ups 20kg x 8 - I do bottom half reps here as I use this as a primary lat exercise and want to be able to have heavier weight and not be restricted due to biceps giving out on me.
Seated Row full stack x 30 - Need a different seated row next time.

Chest feeling sore still from Tuesday, don't think I'll be ready for tomorrow (24 hours from now) so might need to delay it a day. Even with how little chest work I did.

[Bonkies]

oh you're still alive bruh lol. Strong seated rows man, still got a ton of injuries?

[nzmusclez]

oh you're still alive bruh lol. Strong seated rows man, still got a ton of injuries?

Yeh bro still kicking. haha nah the seated row was crap - even the others i gymed with pumped out around 20. Injuries are all good at the moment. Nothing holding me back until the next one for now!

[nzmusclez]

Had a moderate bench day today - still felt some doms from the incline so though id just go moderate.

Bench 110kg - 8
Decline 110kg - 10
Incline 85kg - 10
Dips 20kg - 12

This way I shouldn't be sore for Monday and I will still see weekly results (come monday)

[nzmusclez]

Had a sore back yesterday and after 3 warm ups of bench I went home and waited for today so I could give it a good day. So popped a couple neurofens before hand.

Bench 122.5kg x 8
Decline 125kg x 8
Incline 90kg x 7
Dips 30kg x 9

I'm also on a 2400 calorie diet with a mild cut in mind.

[nwskier]

that bench will be back up in no time. pretty fukn' solid, and that on a cut too at the moment

[nzmusclez]

that bench will be back up in no time. pretty fukn' solid, and that on a cut too at the moment

Yeh dude, although I still feel weak knowing Ive been at the 130 mark. I'll be happy if I get slow steady results for now. But soon Ill start pumping those numbers up with a bulk!

[nwskier]

alright, I need to start pushing my bench and see if I can catch up while you're on this mini-cut!

you still training with one heavy/high rep set per exercise?

how's the wrist doing? seems to be healed now, eh

[nzmusclez]

Yeh mate I 1 set everything! I just feel it works so good. Ive experimented a little bit on it with my back/legs day where I didnt feel doms last as long. So i have once tried going 2 set of squats and 1 set of DL's but I found come the 2nd workout that week I was still too sore. I tried doing 1 set of squats and 2 sets of DLs and I then found my back was too sore come the repeat day. I've always had strong doms in chest so 1 set has always been plenty. I like the idea also because I see it like this. With 1 set on 3 different exercises (incline, decline and flat bench for example) I am hitting all angles of my chest, with good energy levels so each exercised gets exercised more efficiently, as opposed if i were to do 3 sets on flat, then 3 sets on decline - come my incline i'm getting pretty tired, more tired than I would be if I had only done 2 sets before hand. I hope all that makes sense. + it works for me!

Wrist is good I have had some cortisone injected into it (anti-inflammatory) so I'm back to benching good.

We'll I may be cutting but I have muscle memory helping me out here! We'll see where we both get to! Very opposite styles of trainings we have, in regards to volume.

Todays workout:

Had a bad day yesterday and attempted my normal routine and had a poor squat session so went home after 1 set. Today legs are sore just from that 1 poor set so made it a back only workout, went a little something like this:

Pull ups 20kg x 10
Seated row 107 x 7
Lat pull down 87 x 8
Row thing I tried 30kg x 8

Felt a reasonable pump from this - Will check doms tomorrow.

[nzmusclez]

Chit! looks like my cut is impacting me!

Bench 122.5kg - 7
Decline 125kg - 7
incline 90kg - 7
Dips 30kg - 11
Tricep p/d 57 - 13

Dips improved, incline remained the same but flat and decline i just dropped so quick, was feeling really good and strong to start with but energy just dropped!

[nwskier]

Chit! looks like my cut is impacting me!

Bench 122.5kg - 7
Decline 125kg - 7
incline 90kg - 7
Dips 30kg - 11
Tricep p/d 57 - 13

Dips improved, incline remained the same but flat and decline i just dropped so quick, was feeling really good and strong to start with but energy just dropped!

nice! right on your tail... gonna go for some heavier bench this weekend

striking distance FTW!

btw might be in Auckland for 2 days in May (for work). You nearby? Would be down for a lift or beer

[nzmusclez]

nice! right on your tail... gonna go for some heavier bench this weekend

striking distance FTW!

btw might be in Auckland for 2 days in May (for work). You nearby? Would be down for a lift or beer

awww I might be bro! I live 2 hours from there and usually go down for work so ya never know!

[nwskier]

awww I might be bro! I live 2 hours from there and usually go down for work so ya never know!

yeah I gotta go to Sydney for work but surprisingly damn expensive to fly for 2 days to Auckland. It's between AUK and Brisbane right now where I end up for 2 days. Fly over to Sydney and come train for 5 days, lol.

got a target on your bench so keep up that motivation! i'm def not gonna let you top me on back and delt work, ha!

[nzmusclez]

Updatng frm my ph so wil b short description

Bench 125kg _ 7 repz
Decline 125kg _ 6 repz
Incline 92.5kg _ 8 repz
Dipz 35kg _ 10
Tri p/d 7 plates _ 15 repz

[nzmusclez]

Ph update

Squats 130kg _ 6repz
Deadlif 140kg _ 5 repz I now pause at the botom 4 evry rep so triald ths weight
Pul ups 15kg _ 10 repz
Had to leave. short sesion

[nwskier]

Updatng frm my ph so wil b short description

Bench 125kg _ 7 repz
Decline 125kg _ 6 repz
Incline 92.5kg _ 8 repz
Dipz 35kg _ 10
Tri p/d 7 plates _ 15 repz

ahh nice. i'm at 125x6 right now (my PR is 125x8)
good motivation right there!

solid sets today mate

Ph update

Squats 130kg _ 6repz
Deadlif 140kg _ 5 repz I now pause at the botom 4 evry rep so triald ths weight
Pul ups 15kg _ 10 repz
Had to leave. short sesion

So you are deloading each rep on the deadlifts? that def makes it tougher having to pull off the floor

good work on those pullups! hate tho when you have to leave early and do a short sesh.

[nzmusclez]

feelng real lathargic! Wil c how my bench portrays the feelng

Bench 125kg - 7 _ just missed that 8th
Decline 125kg - 8 _ tho im on a slight mre of a decline.
Incline 95kg - 8
Dips 35kg - 10 _ realy thrt id get that 11th
Tri p/d 6.5 plates - 6 _ different machne to last time