LOL...I'm 5'11".
I have a ways to go yet.
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09-23-2013, 06:59 PM #631
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09-24-2013, 09:58 PM #632
24th September 2013 / Lower / Morning Weight = 84kg, 185.1 Lbs
Training
in BOLD are PR's
Keiser Spin Bike 5 minutes @ Level 15-17
Leg Extension 55kg x 15, 75kg x 12, 110 x 20, 115kg x 16-16-16, Single Leg 55kg x 12-12
Lying Leg Curl 55kg x 15, 80kg x 8-7-6
Calf Extension 55kg x 20, 105kg x 15 (sore foot)
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
One of my lunches, home put together Hawaiian pizza
Thoughts
Been a bit under the weather the last few days, and my back's been sore so I didn't do this workout until Tuesday. People are getting sick at work and it's going around so I feel a bit run down. Wasn't a long workout but got a few things done.
Comments
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25st September 2013 / Upper/ Morning Weight = 82.7kg, 182.3 Lbs
Training
in BOLD are PR's
Keiser Spin Bike 5:00 minutes @ Level 15
Bench Press 30kg x 20, 40kg x 10, 60kg x 5-4, 100kg x 3, 120kg x 5-5-5-4
Incline Bench Press 42kg x 7-7
Pullup 10 x bw
Lat Pulldown 87kg x 12-12, 97kg x 6
High Machine Row 55kg x 8-8, 50kg x 8
FB Back Extension 20-20-20-20
Tricep Pushdown 43kg x 12-12-12
Cable Curl 28kg x 10-8-7
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
Lunch Burgers
Thoughts
Still not feeling 100%, mainly just mild headache and achy joints, a bit lethargic. I'll just get this workout out of the way and I can rest until Saturday.
Anyway, ended up smashing the bench press and getting 120 x 5 for 3 sets, and an extra set of 4. A good new PR there, I'm starting to believe I can turn my chest into something good from all this benching. I feel it's finally getting a chance to catch up with my triceps and shoulders, my grip is on the narrow side and I bench low to the chest in an arcing motion. This is best for my left shoulder as I've had an injury in the past and I can't bench wide grip at all.
The rest of the workout went well, tried another PR on the incline press and they went up fine, had to get someone to hand me the dumbbells to my legs as I didn't want to risk jerking my back on the way up. I think I've done 42's before a while ago but I consider it a PR now after doing the bench press beforehand. I gave pullups a miss today and went for the pulldowns instead, they felt slightly easier than last time so that's good, the high machine row was also up although I've been going slower and getting more of a hold at the bottom, so I may want to reduce back to 52.5.
Finished with my back rehab on the fit-ball and some triceps on the cable machine, I use the straight bar and lean forward while I push down with elbows slightly out, I feel this also works my chest which is good.
My next workouts will hopefully be saturday/sunday, although I'll be wanting the Mr Olympia at home so I'll see if I still have time after that! pretty excited actually.
Comments
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09-25-2013, 01:34 AM #633
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
I'm excited for the O too! Who ya got taking the crown?!
Nice bench PR too brotha! Always impressing me in here★★★ RSP Nutrition Lead Representative ★★★
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09-25-2013, 01:38 AM #634
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09-25-2013, 04:42 AM #635
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09-25-2013, 07:44 AM #636
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09-25-2013, 12:44 PM #637
Nice pr's Dev, so much for the gotta squat and deadlift to get big bs. If anything, I think that your Avi looks incredible in part to the narrow waist. I think a lot of guys dead and squat too much sometimes and end up losing their V-taper.
On another note, how can natties get excited watching the Mr. O? I feel it's so irrellavent to what natties have to do to look good.
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09-25-2013, 01:55 PM #638
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09-26-2013, 07:45 AM #639
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09-26-2013, 09:04 AM #640
naw, I get plenty of inspiration here. I don't even care for natty shows tbh, I appreciate the work that goes into them, but the funny thing is I get more inspired by the pics that are posted leading up to the show than the pics from the show themselves.
I think I posted a thread here one time about that. In my eyes, the tanners and oils do more to tarnish the physique than help it. Anyone else notice that phenomenon?
As far as the Mr. O, I can't get inspired for someone's hard work if in my mind I keep wondering if they simply took and stacked more than the other guy. Just my opinion, don't want to turn Devs thread into gear/natty debate.
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09-26-2013, 11:27 AM #641
- Join Date: Sep 2008
- Location: Gilbert, Arizona, United States
- Age: 40
- Posts: 1,381
- Rep Power: 701
Hittin pr's while not feeling 100% funny how that works. Sometimes I have my best lift days when I feel like shyt. Keep up the good work bro
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09-26-2013, 02:02 PM #642
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09-29-2013, 11:01 PM #643
29th September 2013 / Upper/ Morning Weight = 83kg, 182.9 Lbs
Training
in BOLD are PR's
Keiser Spin Bike 4:00 minutes @ Level 15
Bench Press 20kg x 20, 40kg x 10, 60kg x 5-5, 100kg x 3, 120kg x 6-6-5-5
Incline Bench Press 42kg x 8-8
High Machine Row 55kg x 8-8-8
Tricep Pushdown 46kg x 12-12
Rope Pull 21kg x 12, 23kg x 12
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
Thoughts
Had a great day watching the Olympia pre-judging yesterday, so much than I missed training. This morning I didn't have work so I was able to train early around 9am. I ended up missing some of the routines but as always you can never predict what the exact schedule will be, I mean they didn't even stream the 212 or the mens physique. Anyway great workout, bench press is increasing without fail, programming is going very well, time for a deload next workout and hopefully onwards and upwards from there.
Comments
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30th September 2013 / Lower / Morning Weight = 82.7kg, 182 Lbs
Training
in BOLD are PR's
Keiser Spin Bike 8:30 minutes with 3 x 30 second intervals
Leg Extension 55kg x 12, 75kg x 12, 115kg x 18-16-18, Single Leg 55kg x 12-12
Lying Leg Curl 55kg x 15, 70kg x 12-10
Seated Calf Raise 40kg x 15-15-15
Calf Extension 95kg x 15-15-15
Fitball Back Extension (arms forward) 20-20, (arms behind head) 15-15
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
Thoughts
Did bike sprints for the first time in about 2 weeks and it absolutely destroyed me, only after 3 intervals. I was knackered for the whole 40 mins afterwards and it was a struggle moving through the rest of the session! Looks like I'm going have to slowly add them back in, maybe only 2 intervals.
Anyway my leg training seems to be going alright, although I'm missing out on abductor and adductor work now that they removed the vagina machine, I'm going to have to start adding exercises to hit these area's as It's a major weak point for me. My weight seems to have stabilized at around 83kg for the last few weeks now. I'm ahead of my target so I might keep maintaining until my strength stops improving and then start eating more.
After watching some local shows and the Olympia it's hard fighting the urge to compete again, but I must stay strong and keep putting on the mass I need for next year, otherwise I don't think I can win.
Comments
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09-30-2013, 04:34 AM #644
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Read your last line and thought the same exact thing. Going to a show in real life is a major kick in the ass and fuel to the fire. Once you smell the tan and see competition you may go against it drives you to want to fire up prep.
But with you making great gains, no need to even consider it. Your probably still holding glutes too for how lean you are!
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09-30-2013, 04:56 AM #645
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09-30-2013, 05:51 AM #646
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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09-30-2013, 07:42 AM #647
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09-30-2013, 03:31 PM #648
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09-30-2013, 05:33 PM #649
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10-02-2013, 08:52 PM #650
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10-03-2013, 07:21 AM #651
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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10-03-2013, 02:39 PM #652
2nd October 2013 / Lower / Morning Weight = 83.3kg, 183 Lbs
Training
in BOLD are PR's
Spin Bike 5 minutes
Leg Extension 23kg x 20, 45kg x 15, 50kg x 15, 64kg x 20-20-20, 54kg x 20
OLY Squats 60kg x 10-10, 70kg x 10-12-10
Lying Leg Curl 52kg x 15, 79kg x 10, 86kg x 10, 93kg x 10
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
Thoughts
Had a workout with some mates at their local gym, different machine but was a good workout. Legs pulled up really sore from the squats.
Comments
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3rd October 2013 / Upper Deload / Morning Weight = 84kg, 185 Lbs
Training
in BOLD are PR's
Bench Press 20kg x 20, 40kg x 10, 60kg x 5-5, 80kg x 3, 100kg x 6-6-6-6
Incline Bench Press 38kg x 6-6-6
Pullup 20kg x 12-12, 30kg x 6
High Machine Row 45kg x 8-8-8
Tricep Pushdown 38kg x 12-12-12
Rope Rev Fly 3.75kg x 12-12
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
Thoughts
Comments
Yep, that's right!
WElcome, I'll take some new pics next week or after.
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10-03-2013, 02:53 PM #653
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Ugh I feel you on wanting to prep after going to a show. It's the main reason I have been avoiding local shows lately
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-05-2013, 11:11 PM #654
5th October 2013 / Lower / Morning Weight = 83.4kg
Training
in BOLD are PR's
Spin Bike 5 minutes
Leg Extension 55kg x 15, 75kg x 15, (post squat) 115kg x 15-15-15
OLY Squats 60kg x 10, 70kg x 12-12-12
Lying Leg Curl 55kg x 15, 75kg x 10-10-9-8
Calf Extension 75kg x 10, 115kg x 8-8-8-8
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
Thoughts
Comments
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6th October 2013 / Upper / Morning Weight = 83.3kg
Training
in BOLD are PR's
Bench Press 20kg x 20, 40kg x 10, 60kg x 5-6, 100kg x 3, 120kg x 6-6, 122.5kg x 3-3
Pullup bw x 8, 30kg x 12-12, 40kg x 6
Incline Bench Press 42kg x 8-6-6
High Machine Row 55kg x 10-10, 50kg x 8
Tricep Pushdown 45.5kg x 12-10-9
Nutrition
Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's
Thoughts
Got another PR on the bench, 122.5 is my new record, at the moment my system is the following;
When 3 or 4 sets of 6 is reached I increase the weight by 2.5kg and do 1 or 2 sets of 3.
The next workout I try starting with the new weight and increasing the reps to 4,
The next workout I try again for 5.
The next I try for 6 and see if I can get it over multiple sets, once I can do 3 or 4 sets of 6 I do a deload and then start again next week.
I use the same progression with most of my other exercises, either adding sets to increase the workload or changing the weight and reps. I've noticed this works alongside an increase in bodyweight.
Comments
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10-06-2013, 01:56 AM #655
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10-06-2013, 06:52 AM #656
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10-06-2013, 07:40 AM #657
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10-08-2013, 05:45 PM #658
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10-08-2013, 06:47 PM #659
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10-08-2013, 09:42 PM #660
Post workout upper body, about 83.2 kg / 183 lbs
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It's U/L/off/U/L/off/off.
For other lifts I do sets of 6-12 for upper body or 8-20 for legs, basically once I think I've increased I will try the next weight up and try to build to the same reps. I also mix sets with the old weight higher reps and the heavier set with less. Usually I get slightly better each time I workout, if not I'll do a lighter day or deload and try again next week.
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