Jump to content
NZ's bodybuilding, strength and fitness community
Sign in to follow this  
GyzzBrah

Actually going gym etc pt.2

Recommended Posts

On 22/12/2017 at 1:19 PM, maccaz said:

dont mock people. you are one of those new years type people who come and go.

 

go do some squats boy

Might look silly to you. But there is such thing as neck training 

Share this post


Link to post
Share on other sites
On 20/12/2017 at 10:48 AM, GyzzBrah said:

From now everything will be a PR because as Maccaz and Wendler both said, what counts is what you can do now, not 3 years ago.

Damn, Maccaz. You're being quoted as a guru alongside Wendler! :-D

(Fair enough though... they are certainly wise words.)

 

And Gyzzbrah - I'm looking forward to seeing your progress this year.

Share this post


Link to post
Share on other sites

Maxing out week

 

Overhead Press

40 x 5

50 x 1 "pr"

45 x 2

45 x 2

 

Front Squat

60 x 1

70 x 1

80 x 1 "pr"

 

Close grip bench

60 x 8

60 x 8

60 x 8

 

Tricep Pushdown

20kg 4 x 10

25kg 2 x 5

 

Lateral raises

8+ x 8

idk was just waiting for dad to finish up

 

Went from 68 kgs to 77kg's in 1.5 months, starting to get fat but not very. Must be just the christmas food.

Share this post


Link to post
Share on other sites

Made some very good gains today and am very proud of what I did. Probably best gains since stopping lifting 2 yrs ago.

 

Bench Press

60 x 8

70 x 1

80 x 1 (PR)

60 x 3

65 for 8 sets, 3 reps

 

Rows

77 x 8

67 x 8

67 x 8

 

Dumbell Bench

28 x 12 (PR)

32 x 6 (also PR)

32 x 6

 

Pullups

5

3

3

 

Tricep Pushdown

25 kgs 3 x 8

Share this post


Link to post
Share on other sites

Starting new cycle after 1 week deload.

 

Week 1

 

Overhead Press

40 x 8

45 x 8

 

Front Squat

45 x 5

50 x 5

60 x 3

65 x 3

70 x 3

 

Close Grip Bench

50 x 10

55 x 10

55 x 8

 

Behind neck Press superset w/ Seated Lateral raises

Bar for 3 x 8 / 12kg 3 x 8

 

Tricep Pushdown

20kg 4 x 8

 

After looking at last weeks maxes, decided on the following goals for lifts:

Bench = 87.5

Squats = 120 (provided I actually squat this cycle)

Front Squats = 90-100 (90 ez 100 is stretching it)

Deadlifts = gonna attempt a max tommorow, so by next month hoping for 155-160 depending on what I get. Program has me maxing on these right after the deload on next cycle, rather than at the end of the old one.

 

Not following a super technical program so max goals are just based on mostly feel and more of what im aiming for than what I am going to end up doing. Purposely made them very difficult to attain which will motivate me to train harder. If I get within 5kgs of them thats good.

Share this post


Link to post
Share on other sites

Had a really good deadlift workout today. I planned to max out at 140, and as I worked up to that weight, I was taking a break for a few minutes to psych myself up to do just one rep of it. As I was doing this, some random dude comes in and randomly does 6 effortless reps right in front of me and walks off. Now as many of you know, I am quite egotistical and borderline narcissist. This came handy, as I was so fucking humiliated that someone took my bar and did 6 reps of my 1rm while I was psyching myself up to do just 1 rep.

Because of this, I got so angry and fucked off, that I thought to myself "I have to do more reps and be better than him no matter what, f*ck that c*nt". So I managed to do 5 reps in a state of extreme anger and humiliation (he did 6 but good enough). Ofcourse after this point I used up all my energy to attempt an actuall 1rm, so the calculated estimate is 158kgs.

 

Deadlifts

60 x 5

100 x 5

120 x 3

140 x 5 PR

130 for 4 singles

 

Straight Leg sumo deadlift

60 x 8

80 for 3 x 8 (dead stop, very controlled descent)

 

Barbell Rows

60 for 3 x 8

 

Hamstring Curls

4 x 8-10

 

Lat Pulldowns

2 x 8

 

Hammer curls

3 x 8

 

 

Share this post


Link to post
Share on other sites

Big leg workout today. One thing I need to improve is bracing myself throught the lift, because I keep tipping forward, which is ok when your lifting 80kg's but will be problematic when I start adding weight so deal with it now. Made sure at the start of each rep to pause, big breath, brace core tight, and maintain till I got back up. Took over a minute to do each set as a result of this but worth as I only leaned on like the second set towards the end. Abs sore as f*ck.

 

Squats

60 x 5

60 x 5

80 x 8 (RPE 10)

80 x 8 (RPE 10 i.e very difficult)

 

Pullups

3 x 6

 

Leg extension

3 x 15

 

Leg Curls

3 x 10

 

Goblet Squat

This is a really underrated excercise tbh for improving form, core strength, etc. Had a "heavy" dumbell 2-3 inches away from chest and did slow and controlled.

30kg for 3 x 8

 

Leg Press

Decided to do these towards the end of leg training as it saves effort loading plates since I wouldnt need as many.

4 x 10 (210kg + rack)

 

Deadbug

lots till couldnt do more

 

 

Share this post


Link to post
Share on other sites

Pretty decent workout today, went above planned single for OHP (50kg but did 57.5). Pressing  / triceps in general feel stronger so im sure it will pay off on the bench which has always been a little shit.

 

Week 2 Day 1

 

Overhead Press

40 x 5

45 x 1

50 x 1

57.5 x 1 (max single, up 7.5kg)

45 x 5

47.5 x 5

47.5 x 5

 

Front Squats

60 x 3

70 x 3

70 x 3

70 x 3

72.5 x 3

 

Close Grip Bench

60kg for 3 x 8 (up 10kg from what I normally close bench on this rep range)

 

Behind neck press, slow and controlled

just the bar 3 x 8

 

Seated Lateral Raises

12kg 4 x 10

 

Skullcrushers

20kg 3 x 12

 

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  

×