All Activity
This stream auto-updates
- Today
-
-
week 1 day 3 ohp 45 3 x 5 front squat 60 x 5 mobility was so bad I had to go stretch for like 10 minutes before resuming 60 x 5 60 x 5 CG bench 60 3 x 5 rear delts
- Yesterday
-
Deload d1 squat 125 3x5 ham curls leg extensions
- Last week
-
Josef Rakich Talks About Getting to 2% Bodyfat
PETN replied to reddredem's topic in Bodybuilding & aesthetics
Did he say it was easy did he? I must have missed that bit. -
Friday 14th December Jacked and Sometimes Tanned Micro-cycle 3 Week 16 Day 80 Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ2п 55kgs 6рХ1п Total: 36 Lifts Dumb Bell Flyes 20lbs 10рХ5п Total: 50 Movements Dumb Bell Press 45lbs 8рХ1п 50lbs 8рХ1п 55lbs 8рХ1п 60lbs 8рХ1п 65lbs 8рХ1п Total: 40 Movements Cable Flyes Upper 3 plates 10рХ1п 4 plates 10рХ4п Total: 50 Movements Cable Flyes Lower 3 Plates 10рХ1п 4 Plates 10рХ4п Total: 50 Movements Bench Press Pipe Arch 40kgs 8рХ1п 55kgs 8рХ1п 70kgs 8рХ2п 72.5kgs 8рХ1п Total: 40 Lifts Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Chest: 64th day of the hypertrophy. 5kgs up on the Incline and 2.5kgs up on the Bench and a repeat for the other exercises of reps sets and weights. Notes: Micro-cycle 3 Week 19, like the last 3 weeks Chest day is getting better. Another good week. Quote for the Month: "Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1
-
Day 2 Squats 85kg x 5 easier than last week 82.5 x 5, 5 Leg curls 4 x 12 Leg extension 4 x 12 Leg press 3 pps 4 x 12 Can't believe I complained about not being able to squat properly because of some mysterious "form issue" or "abs are too weak to squat" for the better part of a year. 5 mins of foam rolling and stretches (not Agile 8 etc, literally just touching my toes for 20 seconds) solved the problem. Also tucking elbows in.
-
Thursday 13th December Jacked and Sometimes Tanned Micro-cycle 3 Week 16 Day 74 Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ2п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ2п Total: 25 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 45kgs 8рХ1п 50kgs 8рХ1п 55kgs 8рХ2п 60kgs 8рХ1п Total: 40 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 14th week of the hypertrophy. Repeat of last weeks reps and sets Notes: Micro-cycle 3 Week 16, one day to go Quote for the Month: "Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1
-
Wednesday 12th December Jacked and Sometimes Tanned Micro-cycle 3 Week 16 Day 78 Legs High Bar Squats Heels 60kgs 6рХ1п 80kgs 6рХ1п 100kgs 6рХ1п 120kgs 6рХ2п Total: 30 Lifts Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Scrum Squat 20kgs 10рХ1п 40kgs 10рХ4п Total: 50 Movements Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Quads: hypertrophy phase, 15th week just a repeat of last weeks sets reps and numbers Notes: Micro-cycle 3 Week 15, Big Poppa Pump day for the Quadzs. Quote for the Month: "Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1
-
W23d4 deadlift 207.5x 6 207.5 x 7 good morning 100 3x8 leg extensions ham curls deload now
-
Week 2 Day 1 Bench press 70kg for 3 x 5 Neutral grip lat pull down 70kg - 45kg x 5 sets Dumbell press 28 x 8 30 x 8, 8, 7, 3 Seated cable row 3 x 8 French press / curls etc
-
Josef Rakich Talks About Getting to 2% Bodyfat
reddredem posted a topic in Bodybuilding & aesthetics
Crazy how he can control his bodyfat % so easily : talks about it at 13 minutes in -
Tuesday 11th December Jacked and Sometimes Tanned Micro-cycle 3 Week 16 Day 77 Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ2п 40kgs 6рХ1п Total: 36 Movements Side Delt Raise 5lbs 10рХ5п Total: 50 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 10рХ5п Total: 50 Movement Dips Assisted 78kgs 10рХ1п 72kgs 10рХ1п 66kgs 10рХ1п 60kgs 10рХ1п 54kgs 10рХ1п Total: 50 Movements Tricep push Downs 10 Plates 12рХ1п 11 Plates 12рХ1п 12 Plates 12рХ3п Total: 60 Movements Purple Band Tris Purple Band 70рХ1п Purple Band 70рХ1п Total: 140 Movements Notes: Squat: 16th week on Shoulders and Tris. finally hit 40kgs on overhead press, repeated the rest pf last weeks sets and reps. Notes: Micro-cycle 3 Week 16, learning adapting improving Quote for the Month: "Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1
-
W23d3 bench 110 7x4 spoto 87.5 4x10 machine press 60 4x10, 1x20 prwss down 80lb 5x20 cable fly 50lb/side 5x12
-
Monday 10th December Jacked and Sometimes Tanned Micro-cycle 3 Week 16 Day 76 Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 180kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п Total: 18 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 12 Lifts All Lifts 51 Notes: Squat: Primary Day Cent C44, 16th day back tough day after a pretty full on week . Head was just not in the game today 2 doubles at 180kgs Press: Comp Bench Overload XL. Bench not quite the same as last week. Pull: C44 Sumo not so wider stance and toes out this week. Faded on this real fast 170 stayed on the floor. Notes: Micro-cycle 3 Week 16, Just a bit fatigued on the top sets from the past week and yesterdays meeting in Palmerston North. Quote for the Month: "Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1
- Earlier
-
W23d1 squat 192.5 7x4 fairly easy today rdl 140 3x8 leg press 200 4x15 ham curl 4x12 leg extension 4x15
-
Woke up at 4am for work so very tired Ohp speed (since tired) 3 x 8 Front squats 70kg x 4 only one of these was in good form sticking with lighter weight next week 60 x 5 65 x 5 End
-
Wouldn’t prevent anything. People still get infections where steroids are fully legal.
-
This is why anabolics should be legalized to squash the underground market and allow these medicines to be regulated. No sane person would inject bacteria deep into tissue but that is the risk you take every time you use these unregulated medicines.
-
Friday 7th December Jacked and Sometimes Tanned Micro-cycle 3 Week 15 Day 75 Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ3п Total: 36 Lifts Dumb Bell Flyes 20lbs 10рХ5п Total: 50 Movements Dumb Bell Press 45lbs 8рХ1п 50lbs 8рХ1п 55lbs 8рХ1п 60lbs 8рХ1п 65lbs 8рХ1п Total: 40 Movements Cable Flyes Upper 3 plates 10рХ1п 4 plates 10рХ4п Total: 50 Movements Cable Flyes Lower 3 Plates 10рХ1п 4 Plates 10рХ4п Total: 50 Movements Bench Press Pipe Arch 40kgs 8рХ1п 55kgs 8рХ1п 70kgs 8рХ3п Total: 40 Lifts Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Chest: 60th day of the hypertrophy. Just a repeat of last weeks reps sets and weights. Notes: Micro-cycle 3 Week 15, like the last 2 weeks Chest day is getting better. Another good week. Quote for the Month: "Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1
-
W22d5 feeling very very beat up. One more heavy as week then very much needed deload cg bench 92.5 4x10 ohp 55 4x10 side raises face pulls curls tricep press downs
-
Yikes! That’s nasty. This is one of the reasons we should be allowed to discuss brands of gear and ug labs. So we can share with others how things have worked for each of us.
-
Thursday 6th December Jacked and Sometimes Tanned Micro-cycle 3 Week 15 Day 69 Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ2п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ2п Total: 25 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 45kgs 8рХ1п 50kgs 8рХ1п 55kgs 8рХ3п Total: 40 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 14th week of the hypertrophy. Repeat of last weeks reps and sets Notes: Micro-cycle 3 Week 15, one day to go Quote for the Month: "Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1
-
W22d4 deadlift 207.5 6x4 - bloody hard by the end of it good morning 112 3x8 back ext 3x12 1 leg ext 5x15 Ham curl 5x12
-
Hi Guys, First ive heard of this happening, what the hell would have caused it to the poor dude?
-
day 2 legs Squats 85kg x 5 (hard) 80kg for 2 x 5 (went ok) Leg curls, leg extension 4 x 12 etc
-
W22D3 last night V good session bench press 110kg 5x4 spoto press 85kg 4x10 machine bench 85kg 4x10 tricep pressdown 90lb 4x20 pec deck 50kg 4x10 deads tonight
