GyzzBrah

Week 3 day 1 Overhead Press 57.5 x 1 -Speed work 45 (5 x 3) 40 (3 x 3) Front Squat 70 x 2 80 x 2 70 x 2 70 x 2 Close Grip Bench (1 sec Pause) 60 for 3 x 6 Lateral Raises 3 x 12

Haven't posted most of the year because haven't lifted most of the year. Did a fair bit of boxing though. Managed to maintain most of my weight and strength through the year by eating properly and being reasonably healthy. Mature person now so just a no bs log of my training while im back up in Auckland. This week training is just going to be full body work at a medium weight. This is ideal obviously for building back up a base level of strength, mobility etc and avoiding injury. After that just a basic strength program I was given back in 2014, but actually going to do it properly since im over being a little immature shit lol. Week 1 Monday Dumbell flat bench press (4 x 8), 22kg T-bar rows (4 x 12), 35kg of plates Front raises with 10kg plate (4 x 12) Rear delt flies with 5kg dumbell (4 x 12) Tricep pushdowns 4 x 12 Dumbell lunges 4 x 12 Leg extension 4 x 15

Day 4 (Legs) Pretty good leg workout today Squats 60 x 3 80 x 1 100 x 1 - Easy max, not sure about 120 but have 115 in the bag for sure when maxing in 2 weeks. 85 x 5 85 x 5 80 x 5 - On the working sets still trying to keep abs tight, still leaning over on last few reps but getting better at it. Pullups (dead hang) 6, 6, 3, 3 Leg Curls 4 x 10 Leg Extension 4 x 15 Goblet Squat (Dumbell few inches away from chest, tensing abs throught, straight posture) 28kg for 3 x 8 Leg Press 5pps 4 x 10

Shit deadlift workout on wednesday but much better results on chest day today. deadlift 100 for 4 x 3 (speed work) 140 x 4 130 x 4 Sumo deadlift 80 x 7 Today Bench Press 60 x 8 70 x 1 80 x 2 (1rm but told spotter to f*ck off after he curled the first one and managed a second one alone) this happens EVERY fking time I ask for a spot lol. 70 x 5 75 x 5 70 x 5 Lat Pulldowns 57 x 12 57 x 12 67 x 8 Dumbell Press 32 x 8 32 x 6 22 x 8 Seated Row 3 x 15 Around 5ish sets each for tricep pushdowns and hammer curls, 12-15 rep range for about 10 mins untill pump, and finished off with 2 sets dumbell fly.

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

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

Are you getting someone to coach you on leadup to vic or sorting programming yourself? you aiming to place high (top 3 etc) in weight class or just doing it for fun?

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

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.

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

Deadlifts 100 x 3, 3, 3, 3, 3 110 x 3, 3, 3 100 x 0.5 Pullups 4

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.

Very true maccaz. Quite a strange phenomenon today, keep in mind I have barely trained legs all year let alone squatted. In the few times I did go I could barely unrack 80kgs or even rep 60kgs (could do like 5 max). So today my plan was to do 60kg's for 3 x 5 and max out at around 70-80 for squats yet... Squats 60 x 5 70 x 5 80 x 5 80 x 5 80 x 5 90 x 1 f*ck all weight objectively, but unexpected surprise for me considering lack of leg training. Pullups 4 x 5 Horizontal Leg Press (non plate loaded) 160kg 3 x 10 Leg Curls 125lbs 3 x 8 Leg extention 3 x 15-20

Might start training legs one of these days... Bench Press 60 for 8 sets of 3 Pullups 20 total (about 6 sets to do it) Dumbell flat bench 26 x 8 28 x 6 28 x 6 Seated Rows 67kgs 3 x 8 Tricep Pushdowns 20kg 4 x 10 EZ bar curls 20kg 2 x 20 Saw the silliest thing in the gym today, a kid maybe 15-16 lying down on a bench, had a plate on his forehead with a towel underneath, bobbing his head back and forth. Must be one of those new years type people who come and go.

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. Since 2018 will be the year that I am finally consistent in my training and achieve other things as well (for real this time), may as well start counting progress from what it is now, not in 2014 etc. Deadlifts 100kg for 5 x singles 130kg for 5 x singles (PR) Stiff leg deadlift 100kg 3 x 8 Leg curls 3 x 8 Doing boxing again tonight. Found a no-frill boxing club which is pretty much a giant tin shed with bags hanging down, lots of hardcore people who I can learn from as well, and very cheap, only 100$ for the 2 months I am here.

Overhead Press 40 kg for 8 sets x 3 Front Squats 60kg x 2 70 x 2 70 x 2 75 x 2 Close grip bench 50 x 6 60 x 6 (pr) 60 x 6 (also pr) Tricep pushdowns 20kg 4 x 10 Lateral raises 3 x 8 Gonna go boxing in the evening.

Bench press 60 x 5 62.5 x 5 62.5 x 5 Pullups 20 total in sets of 5-6, with a pause at bottom and all way up Flat Dumbell press 28 for 3 x 6 - was the highest ive ever gone since stopped lifting, best was i think 38 for 5 and 30 for 20 so theres a goal I suppose Seated row 2 x 8 Tricep rope pushdowns 20kg 3 x 10

deadlift 100kg 4 x 3 120 x 5 stiff leg deadlift 80kg 3 x 8 leg curl 3 x 12 seated row machine 4 x 10

Havent really done proper workout since last posted because work / job is so difficult and im always sore or tired etc afterwards and for several days. Tried doing a deadlift workout once and couldnt even pick up the bar which had warmup weight on so gave up. But more used to it now so just hardening up and going anyway. Overhead press 40 for 3 x 5 50 x 1 Front squats 60 for 4 x 3 Close grip bench 50 x 8 52.5 x 8 52.5 x 8 Behind neck press bar for 3 x 8 tricep pushdowns 20kg 4 x 10 Lateral raises 12kg 3 x 8

f*ck off c*nt its someone i found on internet. And landscaping is not gardening. It involves building decks, pavements, tiling, restructuring the land etc. Also small scale construction / plumbing depending on what needs to be built. You already know that. My work for the day involved unloading gravel (2 cubic m) from a trailer and some other white rock (1 cubic m) and wheelbarrowing it to be laid out. Also some smaller tasks as well. 5hrs work. 20$ph.

Its a cashie doing labouring for a landscaper. Like digging, shoveling, carrying stuff etc.

week 2 Did my first job today in my life, and am very happy with myself. Lots of hard labour, but still went gym as well. day 1 Overhead press 40 x 5 42.5 x 5 42.5 x 5 Front squats 50 x 3 52.5 x 3 55 x 3 60 x 3 Close grip bench 60 for 3 x 8 Behind neck press (wide grip) bar for 3 x 10 tricep pushdowns 5 x 8 / rear delt fly (superset); lateral raises / front raises (5 x 15 superset)

2 sets of 8 reps. (but like rpe 10).

Absolutley rude and uncalled for... day 3 Bench press to max single (65) 60kg 2 x 8 Neutral grip pullups 3 x 5 Flat dumbell bench 22kg 3 x 8 hammer curls 12kg 3 x 12 tricep pushdown 3 x 15

Day 2 Deadlifts 60 x 5 100 x 1 (x many singles). Just trying to get the form right and speed, took many tries 130 x 1 (new max single, 40kg down from original max) 120 for 4 x 1 Rdl / stiff deadlifts (the type where the bar goes just below knees on each rep) 60 for 3 x 8 neutral grip pullups 18 total reps, took many sets (mostly 2-3 reps) hamstring curls 4 x 10