Leeroid Posted October 18, 2013 Author Report Share Posted October 18, 2013 Bench, chest/tris/calves Bench press (all reps paused)20kg x1060kg x872.5kg x582.5kg x592.5kg x10 (max reps) Incline DB press25kg x15, 4 sets Cable flyesx12, 4 sets Standing calf raisesx12, 3 sets 100 rep tricep pushdown giant set3 sets Trained with Majorflavaz today. His bench is strong as f*ck, looking forward to the lifts he's gonna put up in a month's time for the challenge. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 18, 2013 Report Share Posted October 18, 2013 Heh... byebye abs! Quote Link to comment Share on other sites More sharing options...
majorflavazz Posted October 18, 2013 Report Share Posted October 18, 2013 Yeah bro that was a mean train we had today, chest and tris were swole az Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 19, 2013 Author Report Share Posted October 19, 2013 Squat20kg x1060kg x8100kg x5117.5kg x5135kg x5152.5kg x8 (max reps) Front squats100kg x15, 10 Mowed the lawns afterwards. Trained at home today for the first time in ages now that it's getting warmer. I'm not going to be using a belt for the next 4 weeks or so just to build a bit of raw strength, Quote Link to comment Share on other sites More sharing options...
Ninja Posted October 19, 2013 Report Share Posted October 19, 2013 Hey bro, getting bigger aye?crazy front squats!when you competing next? Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 19, 2013 Author Report Share Posted October 19, 2013 Good to see you back, Ninja. I'm planning on competing in the CAPO waikato champs in April next year. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 20, 2013 Author Report Share Posted October 20, 2013 Just added some vids of my squats yesterday My max set on 152.5kgs Front squats 100kg x15 Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 22, 2013 Author Report Share Posted October 22, 2013 Week 2 of 531 10 mins warmup Military press20kg x1240kg x850kg x355kg x362.5kg x10 (max reps) Detl triad8kg x12, 12, 10 Machine shoulder pressx15, 12 DB skullcrushers10kg x12, 3 sets Cable pushdownsx8, 12, 12 EZ bar curls15kg per side x10, 10, 8 Close grip preacher curlsx12, 3 sets Abs 2 circuits of 4 exercises. Loving the bulking diet. Trying to keep the excess sugars in check though. I'm a bit afraid of taking progress pics on Friday LOL. My back has been killing me the past few days. I think it's because of the sudden weight gain changing my mechanics and leverages along with my work pants getting tight as f*ck so that each time I bend down to pick up a box, I have to round my back instead of using correct squat form to prevent blowing out my crotch. I got a bigger pair of pants today (87s, 34") which are good for my legs and glutes but have heaps left over on the waist. That should help with keeping correct lifting form at work haha. Gonna skip deadlifts this week and just do squats tomorrow with quads and hamstrings. Thinking of doing a Crossfit class on Saturday. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 22, 2013 Report Share Posted October 22, 2013 Instead of Crossfit try some olympic lifting its pretty fun. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 22, 2013 Author Report Share Posted October 22, 2013 Thought I'd stop being a pussy and just went in and did my deadlifts Pullupsx10, 7, 4 Lat pulldownsx6, 3 sets Deadlift60kg x10100kg x5132.5kg x3152.5kg x3170kg x3 (max reps) Face pulls superset with Straight arm lat pulldownsx20, x12, 3 sets Incline bench rear delt DB flyes superset with DB rows10kg x10, 10kg x10, 3 sets Damn, deadlifts are hard without a belt. Barely got 3 reps out with 170 which is shit considering I got 180 for 8 a while ago. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 22, 2013 Report Share Posted October 22, 2013 it might be a good idea to use a foam roller when your at the gym next.I did that a fair bit when I was cutting for the Pan's and notice it helped lots if I was feeling tight in my back.Now I am off season and bulking I use a foam roller from time to time Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 24, 2013 Author Report Share Posted October 24, 2013 Week 2 of 531 bench day Bench press (all reps paused)20kg x1060kg x877.5kg x387.5kg x3100kg x10 (max reps) Incline DB press30kg x12, 10, 10 Cable flyes4 sets Tricep pushdownsx12, 3 sets Abs one circuit of 4 exercises. Really happy with 10 reps of 100kg, especially with all of them being paused reps. The best I've done on 100kg was 12 reps but that was touch and go reps before I hurt my shoulders. Gym rat wrote:it might be a good idea to use a foam roller when your at the gym next.I did that a fair bit when I was cutting for the Pan's and notice it helped lots if I was feeling tight in my back.Now I am off season and bulking I use a foam roller from time to time Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 24, 2013 Report Share Posted October 24, 2013 Looking good. *good* Quote Link to comment Share on other sites More sharing options...
AZIDE Posted October 24, 2013 Report Share Posted October 24, 2013 what are you weighing now? 10 reps of 100 for bench isnt bad. should be able to hit 140 for a single pretty soon i reckon Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 24, 2013 Author Report Share Posted October 24, 2013 what are you weighing now? 10 reps of 100 for bench isnt bad. should be able to hit 140 for a single pretty soon i reckon 86kgs Quote Link to comment Share on other sites More sharing options...
rapz Posted October 24, 2013 Report Share Posted October 24, 2013 looking thicker bro! that front lat spread is mean! Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 25, 2013 Author Report Share Posted October 25, 2013 rapz wrote:looking thicker bro! that front lat spread is mean! Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 25, 2013 Author Report Share Posted October 25, 2013 Did Crossfit at the new CF box in town today. It was great and I plan to go there about once a week for cardio purposes although today was a bit shit because I was getting extreme lower back pumps which made it hard for me to do anything. WOD was 35 minutes AMRAP of:30 Goblet squats (24kgs)30 KB swings (16kgs)10 Push press (40kgs)1.5km runI ended up getting 3 rounds.Couldn't run at all because of the lower back, even walking was killing me. Felt like a fatty with everybody running past me and I'm just walking LOL Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 28, 2013 Author Report Share Posted October 28, 2013 Week 3 of 531, military press day Military press20kg x1040kg x1052.5kg x560kg x367.5kg x10 (max reps) Delt triad9kg x12, 2 sets Cable pushdowns1 to 10, 1 set EZ bar curl5kg per side 1 to 10, 1 set Abs 10 mins 88.3kgs. up 12kg in 16 days and still got abs (sorta) I'd estimate 12% with a lot of water so LBM appears to be roughly 77kgs, which is a 6kg increase from 71kgs at Nationals (76kg at 6% bodyfat).100kg before New Years? I was happy with my strength on the military press, grinded hard for the 11th rep but it wasn't happening. Shoulders got quite sore after the delt triset so I went to arms and did one set of biceps and triceps. I used a rep technique called 1 to 10, basically it's a 100 rep set and each set took me about 3 minutes plus, maybe 5 minutes? Arms were PUMPED. Wanna get these fuckers huge this offseason. Got the idea off bios3 in this video. I'm enjoying viewing his videos these days. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 29, 2013 Author Report Share Posted October 29, 2013 Week 3 of 531, deadlift day Deadlifts60kg x5100kg x3140kg x5160kg x3180kg x1 PullupsBW x8, 6, 5 Lat pulldownsx15, 15, 12 DB rows20kg x15, 3 sets Face pullsx12, 2 sets Seated calf raisesx20, 2 sets 86.6kgs. Been keeping my diet relatively clean so I've lost a couple of kgs which is good, wanna get down to 85kgs. My lower back was really tight so I thought I wouldn't max out on the deadlifts and just do the minimum of one rep prescribed in the program. So I filmed it and used it for my initial entry into the Gymnation Powerlifting challenge. Will do bench tomorrow. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 31, 2013 Author Report Share Posted October 31, 2013 Week 3 of 531 bench day Bench press20kg x1060kg x1080kg x590kg x3105kg x1 DB bench20kg x15 Cable flyesx15, 4 sets Right tricep was hurting so didn't do any triceps lol. Filmed the 105kg bench press to use as my initial entry into the powerlifting Gymnation challenge. Will do a proper max attempt in 4 weeks time. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 31, 2013 Author Report Share Posted October 31, 2013 84.9kgs so gained 1.3kgs since last week. Feel less bloofy though and look drier although I'm still holding a lot of water. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 31, 2013 Author Report Share Posted October 31, 2013 87.5kgs. Diet has been ok, about 5000 calories a day. Gained 2kgs since last week, a bit fatter lol. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted November 1, 2013 Author Report Share Posted November 1, 2013 Week 3 of 531 squat day Squat20kg x1060kg x10100kg x5135kg x5150kg x3170kg x1 Leg curlsfull stack x8, 5I pulled my right hamstring at the start of the third set so i stopped. Leg extensions1 to 10, 1 set Hamstring isn't too bad, it should be sweet by tomorrow. My lower back is still sore as f*ck from the excess weight. Diet today: 10am (preworkout) 100ml lemon sorbet, 1 orange 12 pm (postworkout) 1 cup oats, 300ml milk, 1 serving whey, 300g chicken breast, 200g mixed veges, 30g peanut butter, 2 Mi goreng noodles. 1 slice apple crumble. 7pm 400g rice (cooked weight), 300g chicken breast, 200g mixed veges, 4 packets of Wheelie biscuits 8pm 4 eggs, 200g sirloin steak, 30g peanut butter, 1 Magnum ice cream Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 1, 2013 Report Share Posted November 1, 2013 looking lean bro at 87kg,and judging by the pics you have not put on much fat since nats Quote Link to comment Share on other sites More sharing options...
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