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ngapuhi strong

my progress toward the perfect body

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Good one! How long until you look like your avatar again, do you think?

hard to say, im still 15kg heaver then i was in avatar but am holding more muscle as ive been dropping the weight slowly, id hope to be back at my best by late january, that would make it one year of solid training after 7 years off,

 

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ok so i been slack with updating this so here is a look at current work out,

lifting 5days a week, still doing high volume as it seams to work for me for now

 

monday chest

 

incline barbell press 1warm up set 5 working sets of 15

 

decline db press 5 sets of 15

 

palms up front db raises super setted with decline flys 15reps of each 5 sets

 

cable flys super setted with dips 15reps of each 5 sets

 

tuesday arms

 

hammer curls super set with inclose bench press 15 reps of each 5 sets

 

not sure what this one is called but on cables both hands at once arms start laterally straight finish with hands touching head if that makes sense super setted with decline skull crushers with ezzy bar, 15reps of each 5 sets

 

ezzy bar curls super set with straight bar tri push downs, 15 reps each 5 sets

 

wednesday shoulders

 

standing bar shoulder press 1 warm up set 5 working sets last set drop set x 2 15 reps

 

seated rear delt raises 5 sets 15

 

standing side raises 5 sets 15

 

shrugs 5 sets 15

 

up right rows hands at shoulder width super seted with inclose up right rows using a plate 5 sets 15 reps each

 

thursday legs & abbs

 

squats 1 warm up 5 working sets 15 reps

 

leg ext super seted with standing curls 15 reps 5 sets

 

2 arse exercise changes ever weeking 

 

crunches - hanging leg raises - wheel 3 sets 15 reps of each

 

walk out of gym like retarded duck

 

friday back

 

dead lifts 1 warm up 5 working sets

 

wide grip pull ups 5 sets 15 last set 15 6 6

 

ilncline bench bent over db row 5sets 15

 

seated rows inclose grip 5 sets 15

 

lat pull dows wide grip 5 sets 15

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update time,

got down to 82kg in late december 9%bf from skin folds

crusied with the food through late december earl january ,

got the bf low enough to see what areas i need to bring up.

started bulf late jan, since then ive put on 7kg,

 

cycle details basic really test e 500mg per week just uped to 750 per week, will add some decca when i have the cash

 

training up to now has been 5 sets 15 reps on all lifts

decided to lower the reps up the weight, 

feel stronger but am missing the pump from high reps

 

monday

 

db press flat warm up 30's x 10, 5 sets of 8 @ 40's

db incline 5 sets 30's

db decline 5 sets 30's

 

db flys flat 5 sets 8 20's

db flys incline 5 sets 8 17's

db flys decline 5 sets 8 15's( bit of front delt twinge on these ones

 

tuesday

 

inclose bench warm up 60 x 10, working sets 80kg 5 sets 8

db bicept curls 5sets of 8 22's

tri push downs straight bar whole stack 5 sets 8

front double bi cable curls 3/4 stack 5 x 8

rope tri push down 3/4 stack 5 x 8

ezy bar curls 45kg 5 x 8

 

wednesday

 

standing bar shoulder press 40kg warm up 10rep, 60kg 5 x 8

machine shoulder press whole stack 5 x 8

seated rear delt db 17;s 5 x 8

face pulls 5 x 8 3/4 stack

side raises 15's 5 x 8

front raises 15's 5 x 8

shrugs 55's 5 x 12

 

thursday legs/abbs dont do alot of legs as ankle fussion cant handle much

 

squats warm up 60kg x 10, 110kg 5 x8

leg ext 3/4 stack 5 x 8

standing ham curls 3/4 stack 5 x 8

band side steps 5 x 8

decline crunches 10kg 5 x 8

leg raises 5 x 8

wheel 5 x 8

 

friday

 

dead lifts 60kg x 10, 120-130 5 x 8

lat pull downs 78kg 5 x 8

one arm rows 55kg 5 x 8

incline bench rows db 22's 5 x 8

bent over rows 80kg 5 x 8 ( still getting use to this one)

 

will put up some updated pics in next couple days

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Nice br0. Is main focus now size, strength, or bringing up lagging areas? I realise all 3 probably are important, just whats main thing if you had to pick one.

Any specific goals?

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Nice br0. Is main focus now size, strength, or bringing up lagging areas? I realise all 3 probably are important, just whats main thing if you had to pick one.

Any specific goals?

overall size and bringing up lagging areas is equal priority and fingers crossed my skin tightens up a bit more after having been so fat, goal was to compete in mens physique in churchur in may but im not one to do something just for the experience so have put off competing to september at earliest. i will only enter if i have good chance of winning, goal is to win national amature  mens phsique, big goal i know but no point aiming low

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Mate I got the same shoes, they've lasted me 4+ years, for ugly cheap ones, they're fucking decent lol

cheap arse shoe warehouse ones, i only had to take shoes back 3 times after they started faling apart within a week of wearing them, these one still going strong after a year, those 3rd world kids really know how to make a shoe lol  

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cheap arse shoe warehouse ones, i only had to take shoes back 3 times after they started faling apart within a week of wearing them, these one still going strong after a year, those 3rd world kids really know how to make a shoe lol

Their little fingers are capable of such fine stitch work.

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