Cheers bro Was super stoked aye! Bro, the smith machine allows you to do dorian style rows, but with better control/contraction- you cant really use momentum either, give it a try sometime and let me know what ya think
That is one variation of berto's rows I use- those are pretty intense- the other one I do is when I place my knees against the edge of the seated row, and lay down almost horizontal and row with one hand using 3 fingers, man it kills your back aye- you can stretch all the way up and back.
Looking forward to doing the one hand pulldowns for Hypertrophy day, Tom recommended them too
Havent seen Ryan Doris, brb
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01-12-2013, 11:42 PM #91*Advanced 5/3/1 lifts, aiming for Elite*
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01-12-2013, 11:46 PM #92
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01-12-2013, 11:51 PM #93
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01-12-2013, 11:55 PM #94
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01-13-2013, 12:00 AM #95
lol yeah man so gifted, and his coach is Layne :P. His vlogs helped me diet & train so mch, such awesome training tips to
https://www.youtube.com/user/ryand304/videos?view=0
thats his channelLiftin' or Blazin'
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01-14-2013, 02:00 PM #96
Fuark I went way too hard today.
Monday
Lower Body Power:
Barbell Squats x4 (ATG)
60kg-12, 120kg-10, 140kg-5, 160kg-5, 170kg-3 (Personal Best!)
Deadlifts (off the ground raw) x4
60kg-12, 120kg-10, 140kg-5, 160kg-5, 180kg-2 (Personal Best!)
Single-Leg Leg Press x4
4 plates-10, 5plates-8, 5 1/2 plates-6, 6 plates-5 (Personal Best!)
Leg Extensions x3 (Tom Platz Style) (forced negatives, 6 secs+)
29kg-10, 36kg-8, 49kg-8 *dropset* 29kg-10
Straight-Legged Deadlifts x3
60kg-5, 100kg-5, 120kg-4
Lying Leg Curls x3
36kg-12, 59kg-10, 86kg- 8 (6+ second negatives)
Full stretch after, rolled out my hip flexors too.
Felt great to get another week of PBs on powerlifting days, with only 3 weeks to go until my cut starts (and I've only been eating at maintenance) I really look forward to the season ahead.
I woke up this morning with my joints a lil sore, if I am training this hard I think I may need to look into some GLucosamine supplementation with some glutamine. Thoughts?*Advanced 5/3/1 lifts, aiming for Elite*
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01-14-2013, 04:17 PM #97
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01-14-2013, 04:42 PM #98
Cheers bro, only 10kg of my offseason goal! Super stoked, my mate got 140kg as well! PHAT providing all kind of gainz! I really do need to invest in a phone with video recording capabilities, everyone gonna think im frauding haha... but as you know, been a very slow climb up to there!
Im going to order those multis online now, as well as fibre and some greens powder... anything else you recommend?
this too: http://www.bodybuilding.com/store/ilabs/cyclotren.html (having a bit of trouble with hip area, even after 3 cuts)*Advanced 5/3/1 lifts, aiming for Elite*
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01-14-2013, 04:50 PM #99
BB.com won't ship orange triad to NZ though lol have to get it from another site
heard really good stuff about http://nz.bodybuilding.com/store/nat/super.html
as for greens http://nz.bodybuilding.com/store/cla...ga-greens.html
as for DAA
stay safe cuzzLiftin' or Blazin'
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01-14-2013, 04:54 PM #100
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01-14-2013, 05:46 PM #101
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01-14-2013, 06:55 PM #102
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01-16-2013, 12:36 AM #103
haha nice bro, extra costs ftw!
Wednesday
Back and Shoulders Hypertrophy:
Bent Over Rows (speed sets) x6
130kgs (with no thumbs) -3
Rack Pullups x3
+0-12, +12-10, +16-8 (Personal Best!)
T-Bar Rows x3
2 1/2 Plate-15, 3 plate-12, 3 1/2 plate-10
Berto Rows x3
23kg-15, 29kg-12, 29kg-12 (Personal Best! Wanted to die lol)
Single Hand Pulldowns (did this side on, as the cable kept jamming) x3 (THE PAIN WOW- awesome for core/obliques!)
23kg-15, 23kg-15, 29kg-12 *Superset* Widegrip Pulldowns 36kg-15
Dumbbell Shoulder Press x3
22kg-15, 26kg-12, 26kg-10
Seated Lateral Raises x3 (controlled, 3 seconds down)
6kg-20, 7kg-15, 7kg-12 *stand up* 7kg-10
Reverse-Pec Deck x2
18kg-20 x2
^superset with
Plate Shrugs x2
20kg each hand-20 x2
Very awesome workout, thanks guys for your input into todays back workout! I feel so owned.
I've attached some photos of me an hour after working out, not pumped- just want a realistic image of where I'm at. Check em out if you like, always appreciate feedback. Cheers!
P.S Gregg Plitt is a God.
P.S.S These photos I am 96kg now, I have two weeks left of my bulk that I've been doing since October. I gained 10kgs in total from my comp weight, I predict my new show weight will be 89kgs- leaving only 7kgs to lose. Looking forward to this prep!!!*Advanced 5/3/1 lifts, aiming for Elite*
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01-16-2013, 12:45 AM #104
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01-16-2013, 12:48 AM #105
Cheers for the positive feedback bro, gotta be nice and wide at 6'2- so has been a huge emphasis in this prep, as well as trying to get that v taper nice and deep (as I have short insertions, makes it pretty hard)
Feeling really good about where I am at atm, obviously look a LOT better pumped up/filled with glycogen... but I like doing these photos, keeps you hungry.*Advanced 5/3/1 lifts, aiming for Elite*
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01-16-2013, 12:53 AM #106
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01-16-2013, 12:56 AM #107
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01-16-2013, 12:56 AM #108
Cheers bro great to have you on board!
You know what Aaron Orton says, think of your comp tan like nutella- especially if your skin is redish :P
Im sure with all the boys help that is a realistic goal! I'll be doing this comp by myself (no coach, nutritionist etc) again- but have a lot more support and education going in this time. We gonna make it brah
And with Alan prepping for Natural Olympia now and turning 25... leaves a nice big spot in the natural league for a new face to emerge*Advanced 5/3/1 lifts, aiming for Elite*
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01-16-2013, 01:14 AM #109
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01-16-2013, 01:55 AM #110
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01-16-2013, 05:50 PM #111
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01-16-2013, 11:51 PM #112
Great to have you on board bro!
Alright 2nd legs day of the week, I got wrecked today.
Thursday
Hypertrophy Legs:
Barbell Squats x6 (speed sets)
140kg (atg) x3
Hack Squats x3
+40kg-15, +60kg-12, +80kg-10
(Weird exponential increase machine... weights are loaded right behind the seat, +40 I think is equivalent to 3 plate on a normal hack squat)
45 Degree Leg Press x3
6 plate-15, 7plate-15, 8plate-15
Leg Extensions x2
42kg-20, 49kg-15 (slow negatives for last 5)
Straight-Legged Dumbbell Deadlifts x3
44kg-15 x3
Lying Hamstring Curls x2
46kg-15, 54kg-12 (slow negatives)
Seated Hamstring Curls x2
23kg-20, 23kg-20
Donkey Calf Raise Machine x4
48kg-20, 54kg-20, 62kg-15, 62kg-15
Seated Calf Raise x3
3 plate-20, 4 plate-15, 5 plate-12
Butt Bridges x3 (with powerbag, 5 second tension at top)
35kg-15 x3
Got some posing practice in with one of my good mates after, photos to come soon! (Way better that the ones uploaded, lol)
My CNS feels absolutely screwed. Once I get my last bulking goal (180kg at squat) I will be doing a deload, then its onto the cutting!
Excite :P*Advanced 5/3/1 lifts, aiming for Elite*
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01-17-2013, 12:27 AM #113
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01-17-2013, 06:30 AM #114
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01-18-2013, 02:10 PM #115
Friday
Chest/Arms:
Warmed up with a full shoulder rehab workout, has been really helping warm up my shoulders and actually keep them out of my chest movements.
Tempo for the workout: 3 down 1 pause 1 up tempo
Barbell Bench Press x6 (Speed Sets)
100kg-5
Incline Dumbbell Press x4 (Need to improve this lift, haven't done it in awhile -prefer barbell)
26kg-15 (warm-up), 36kg-12, 36kg-12, 36kg-10
Hammer Strength Machine x4
60kg-15, 66kg-12, 70kg-10, 70kg-10
^Superset with isostatic broom stretches *infront and behind your back, swinging it over your head*
Incline Cable Flys x4
11kg-20, 14kg-20, 20kg-15, 20kg-15 *dropset* 11kg-10
Incline Bench Dumbbell Curls x3
8kg-20, 10kg-15, 12kg-12, 12kg-10 *standup* 12kg-10
Preacher Curls x3
20kg-15, 25kg-12, 30kg-10 *pick up 10kg plate, rep out till failure close grip curls)
Concentration Curls x2
10kg-15, 12kg-12 *dropset* 6kg-10
Spider Curls with Ezy-bar x3
10kg-20, 15kg-15, 15kg-15
Rope Pulldowns x3
36kg-15, 56kg-12, 68kg-10 *drop weight in half, with one hand do 5 reps*
Overhead Tricep Extension Machine x3
36kg-12, 42kg-10, 56kg-8
Overhead one hand Tricep Extensions x3
10kg-15, 12kg-10, 12kg-10
Cable Kickbacks x3
5kg-20, 8kg-15, 8kg-15
Pretty long workout... got in some posing practice then needed to go get something to eat lol*Advanced 5/3/1 lifts, aiming for Elite*
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01-18-2013, 03:07 PM #116
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01-18-2013, 05:38 PM #117
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01-19-2013, 09:15 PM #118
Cheers guys, picking up the volume now that my program is changing from PHAT to a normal contest prep split- gotta get that NEAT up haha.
Sunday
Upper Body Power:
Full shoulder stretches/rehab (been having a lil pain in my front delts when picking up some heavy rows-has been helping alot)
T-Bar Row x4
60kg-12 (warm-up), 80kg-10, 100kg-8, 110kg-5
Wide-grip Pullups x3
+0-12, +8-10, +12-8
Close-grip Chin-ups x2
+0-12, +8-10
Dumbbell Rows x2 (Back straight, leaning against bottom weight rack)
32kg-8, 40kg-5
Dumbbell Bench Press x4
26kg-12 (warm-up), 42kg-8, 50kg-6, 52kg-4 (Personal Best!)
Decline Bench Press x4 (Shoulders were a bit sore for dips)
60kg-12, 100kg-8, 100kg-8, 100kg-6
Machine Military Press x4 (Gripped so it has front delt emphasis)
32kg-15 (warm-up), 40kg-15, 52kg-12, 64kg-10
Seated Lateral Raises x2
8kg-20, 10kg-10 *dropset* 7kg-10 *dropset* 5kg-10
Tricep Pushdowns x3
42kg-12, 74kg-10, 92kg-4 *dropset* 56kg-8
Bicep Cable Curls x3
36kg-15, 52kg-12, 68kg-8 *dropset* 36kg-8
Big pump... gonna need more food before doing this sh!t from now on, that's for sure.
Have been maintaining 96kg for the last week, hopefully won't have to adjust too much for the next week ahead...
...I don't know what my mates been doing with the photos, but they should hopefully be up soon! A great end to another week- two weeks left to go and the test begins!!*Advanced 5/3/1 lifts, aiming for Elite*
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01-19-2013, 09:58 PM #119
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01-20-2013, 06:17 AM #120
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