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V8DAN

getting back to triple digits

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thought id try start one of these treads if i stick to it or not who knows,

did a bulk last summer clean food but too much too fast and not so good with meal timing .Peak weight was 104kgs hella strong (for a body builder) and looked good in a shirt came back to nz and the dietrition told me off was 20% bf at 96 or 98kgs i think, so jumped into a cut phase , 7 weeks in 7% drop in bf ,am now down to 90.7kgs didnt lose any lean mass in fact made minor gains  ,life goal is to live in the 100s so back into gaining the size minus the fat and i have Christmas in mind as the goal date to get there (wish me luck)


next measure up is friday or saturday

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measure up is sunday now, dunno if im ment to write workouts in her but smashed out chest on wednesday felt like going heavy

bench 100kg 5 sets of 6
incline db press 38kg 5 sets of 6
incline flys 20kgs 5 sets of 8
flat flys 20kg 5 sets of 8
press machine negatives 120-140kgs 3 sets of 6
and some push ups make sure i was cooked


arms was yesterday went heavy aswell for a change not as sore as id like to be so i wont bother writing it up
i find tris easy to destroy but biceps seem to need things like higher reps, same muscle super sets and drop sets to really hurt them and they are also quite adaptive

legs day is today

oh yeah i do like 1 hour 20 mins cardio 5 days a week, 1 hour in the morn usually 620cals ,10 mins before and after training 100cals each

think im eating around 4000cals a day

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cheers man

my usual routine is also
shoulders  ,  back ,  chest , arms , legs , repeat - rest days only when i feel like i need one
cheat meal once a week
 






 

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legs day #doomsday

 

squats

1 set 20kgs aka the bar 15 reps , 1 set 60kgs 12 reps (warm up)
10 x10- 110kgs -aim for 1 min rest but thats out the window by set 5


leg ext 5 sets 12 reps 85kgs

 

seated leg curl 1/12/80kgs 1/12/90kgs 2/12/100kgs 1/12/80kgs

 

walking lunges 4 sets 50 reps (25 per leg) 15kg sand bag

think ill hit calves with shoulders
 
 

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measured up today, only a small increase in weight to 90.9kgs but fat is still coming down was at 13.9% and am now 13.5% lean mass has gone up 0.55kgs

hit abs n calves yesterday got to the gym a bit late so only had 45 mins to train i dont  hit abs enough so thats prb a good thing for me

 

shoulders day today

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my gym  here sucks in the weekends closes at 6 ,so i had a strict hour to hit shoulders which is ok i guess

seated db shoulder press w.u quick stretch and 15reps@12kgs
1x30r@20kgs, 1x25r@22kgs, 1x20r@24kgs , 1x15r@26kgs 1x10@28kgs

Db lat raise super-set with heavy partials
4x12r@10kgs and 4x12@20kgs

incline reverse flys super-set with wide grip upright row
4x12@10kgs and 4x12@20kgs

hammer grip shoulder press mach  super-set  with bent over rear lat raise
4x12@40kgs and 4x15@8kgs 

had a whole minute to spare so i threw in 20 lat raise reps with the 8s
 

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back day, dont think i killed it as much as i would  of liked but tomorrow will tell

lat pull downs wide grip super set narrow grip
4x10@57kgs and 4x10@57kgs

cable row wide grip (head down leaning forward)
4x12@30/40/40/50kgs

t bar row
5x12@30kgs (good stretch and squeeze felt good)

close grip pull down super set reverse push up on the smith
4x12@50kgs and to failure

behind head pull down
3x12@35kgs

legs are still cooked as otherwise i prb would of done deads 10x10s for half my workout

up late tonight messed up my meal timing so i got one more meal to squeeze in before bed almost back on 5000 cals i think

 

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back has ok doms im happy with it,

today chesticals mostly focused on upper chest

machine flys
5x20r@50kgs


incline db press
5x12r@30kgs

slightly less incline smith press to top of chest (big stretch )
5x12@40kgs -20 a side

incline flys
5x12@14kgs nice and slow

db pull overs
3x12@20kgs focused on stretching the rib cage and squeezing chest

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hit arms pretty good today i think

push downs super set with wide grip cable curls
4x12@20/30/40/50kgs for both
 

seated incline db curls dropset
3x15/15/15reps@12/9/5kgs

tri rope ext drop set
3x20/20/20@20/15/10kgs

straight bar curls super with hammer curls
4x12@25kgs i went 1 and 1/2 reps on these 21 style but 1 full rep then one half rep 12 like that
and 4x12@16kgs for a hammers

skull crusher super with kick backs
4x12@30kgs and 4x12@12kgs

1 set to fail of cable curls to the head 10kgs a side made 25 reps
1 set to fail over head rope ext 20kgs made 25 but hand ended up together for last 5 if you get me

 

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legs day again , dont think was as good as my last one, went for heavy for the first time in ages but wasnt as strong as i was at my heaviest , used to get most of my 10x10s squats with 140kgs

squats
warm up with 12@20kgs 12@60kgs 12@100kgs
then though id get 6x160kgs but i only made 2reps sad as
dropped it down and went 5x6r@140kgs

leg ext 1x8r@120kgs 1x8@140kgs 3x6@160 i think, was the full stack anyway

seated hammy curls 5x6r@130kgs bit more cautious on pushing heavy on the hammys

 

leg press 8x8r@200kgs

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shoulders day

100 rep warm up 10kgs 20 reps of lat raise ,front raise ,seated rears , then 20kgs heavy partials 20 reps lat raise 20 bent over rears

seated shoulder press

2x12@60kgs 3x10@60kgs

seated lat raise super with seated fronts
4x15@8kgs both

incline rear db raise super with uprights 21s (7 wide 7 medium 7 close grips)
4x15@7kgs 4x21@30kgs    

then i hit the newer shoulder press machine for a drop set but it felt way to close grip too much triceps
so with my last 5 or so mins i just did cables
cant remember what you call it but shoulder flex type raises and lat raises couple sets

had like weird electric shock type feeling in my hands doing up right rows mabye i was gripping the bar too hard idunno who cares just shake it out and keep going

 

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abs n calves yesterday

back today legs not sore at all so good day for deads

deadlift- couple warm up sets then
10x10@110kgs

lat pull down
5x10@60-70kgs

cg cable row super with hammer strength wide row

5x12@60kgs and 5x12@40 kgs

that was it ran out of time but should be enough i think

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15 hours ago, Pseudonym said:

Good stuff, mate. You should be posting progress photos!

 

What does your diet look like? Are you being pretty strict about following it?

mmm my diet well i go through 1.4kgs of chicken breast every day at the moment ,and i have 10 meals a day some are liquid meals like my 1+1/2 scoop whey+3 egg white shake pre and again post gym ,also lots of kumara and broccoli and beetroot

im fairly strict with it one cheat meal a week although it is my birthday today and i fly to aus on saturday to start back with the firefighting so this week is bound to not be the best, and once i back at work im probably 90% perfect as sometimes i dont get to choose my dinner ,or if its going off i might not get to choose what i eat for 2 weeks

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2 hours ago, Pseudonym said:

Man, that's a shitload of food! Is it the extra cardio from firefighting that makes this necessary?

 

So we've got some perspective, are you natty, enhanced, or no comment? ;-) 

i just do this because its become the normal for me , i like getting results i wanted to compete but when all the comps are on is when work gets busy usually ,no comment there will leave that up to you own imagination there are rumors already but what ever im doing its working

and nah im not even working at all right now , been catching up on all the sleep i loose over summer

havnt been slacking off tho monday was chest
bench p 1x20reps@60kgs 2x20@70 1x20@60

db incline, super, incline flys
5x10@24kgs 5x10@12kgs

decline smith press 4x12@40kgs
fly machine 21s  4x21@30kgs
negitive press machine 1 set of 10 100kgs

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tuesday was arms quick as i could as people wanted to see me

skull crushers 1x12@35kgs 1x12@40kgs 1x12@45kgs and 1 drop set
100 rep triceps flex lewis style, 4 sets 12.5-15kgs
20 rope ext hands apart-20 rope ext hands together-20 push dows - 20 rev push downs -20 over head rope ext
bb curl super with hammer curls
4x10@40kgs and 4x10@17.5 kgs always gets me pumped as this pair

peacher ezi curls 3 sets to failure 20kgs+the bar?
dual cable curl 10kgs per cable 3x15reps

arms have some doms today so pretty stoked with that one

back into legs today i want to go 10x10 squats but lower back still feels it a bit from the deads i did the other day

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legs

squats (super set) leg ext
(3 warm up sets 20 reps of the bar/20kgs 50kgs & 70kgs)
3x20reps@90kgs super set with leg ext 3x20reps@40kgs

wide stance leg press super set with walking lunges
3x50reps@80kgs and 3x50reps with 10kg sand bang (25 per leg)

seated ham curl drop sets
3 warm up sets of 20 reps @ 30kgs
3 drop sets - 20@80kgs 20@50kgs 20@30kgs
hammys where on fire
 

stiff legs super set with sissy squats
3x12@20kgs and 3x12@body weight
smashed them out real quick as was out of time

looking forward to getting back to my 24 hour gym





 

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finally back online ,7 hour flight and a 3 hour drive and im back in my kennel again
had 2 days off and didnt get nearly as much food as i need so this will be a recovery week for me

started cardio again today and heading back for weights soon might go shoulders i think

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