Blood and Guts

[HarryB]

Good work man, I see you have finally cut back on the volume as per Yates HIT style. It's a good technique once you work out what weights work best so you aren't getting too many reps etc etc etc

[Viking Power]

Good work man, I see you have finally cut back on the volume as per Yates HIT style. It's a good technique once you work out what weights work best so you aren't getting too many reps etc etc etc

Hey mate, cheers man yeah had a message from HP to cut out all the warm ups as it will become counter productive in what I am wanting to achieve, yeah mate once I sort out the weight issue we'll be flying brother....

BTW i saw a picture off you on face book mate maybe I might need to aim for 95kg first off :pfft: :pfft: you bloody tank

[HarryB]

Good work man, I see you have finally cut back on the volume as per Yates HIT style. It's a good technique once you work out what weights work best so you aren't getting too many reps etc etc etc

Hey mate, cheers man yeah had a message from HP to cut out all the warm ups as it will become counter productive in what I am wanting to achieve, yeah mate once I sort out the weight issue we'll be flying brother....

BTW i saw a picture off you on face book mate maybe I might need to aim for 95kg first off :pfft: :pfft: you bloody tank

oh it was just the lighting lol..

With regard to your workload, the warm up sets do diminish what you can do at your top end, but I still do a fair few, primarily so I can't go as heavy at the top end. The muscle only knows it's stuffed... still I do try and go as heavy as I can when I can.

[Viking Power]

Cheers H, I am hearing ya by the sounds off things anything will work if you overload it one way or another....

Day 1 Leg and Calfs

Leg Extension

Warm up 150 x 12, 195 x 12

Working set 255 x max reps

Leg Press

Warm up 6 plates x 12

working set 10 plates x max reps but need to put weight up next week to many reps

Squats High Bar (non stop reps not fully locking out)

warm up 100 x 12

working set 140 x max reps put weight up next week to many reps again

Stiff Leg Deadlifts

warm up 100 x 15

working set 140 x max reps put weight up a bit

Sitting leg Curls

Warm up 40 x 12

Working set 60 x max reps good set

Lying leg Curls

warm up 45 x 12

working set 57 x max reps drop set 45 x max reps

5 min Break

Sitting Calf Raises

Warm up 40 x 15

Working Set 70 x max reps drop set 60 x max reps drop set 40 x max reps drop set 20 x max reps... ouch...

Standing Calf Raises

warm up 100+ 25kg x 12

Working set 100 + 70kg x max reps

Treadmill 10 mins (hills)

Ab work....

[Big john]

hows the appietite lvls?

[Viking Power]

hows the appietite lvls?

HUNRGY - I Can't wait for bulk up stage to kick in brother f*ck I could kill 4 or 5 pizzas right now :pfft: :pfft:

[mike27]

good shit!

dont know how you get thru that with such low carb! :nod:

[HarryB]

Nice work, your mind tells your body what to do eh bro. I'm dieting hard at the moment but so fired up my training is going great.

Once you work out proper loading you'll start seeing awesome returns. Start applying all that power to a bodybuilding routine. I'll be following closely!

[Viking Power]

good shit!

dont know how you get thru that with such low carb! :nod:

Cheers mate, to be fair its easier now with out all the warm up sets but still going in hunrgy 3 more weeks then I should be able to add in carbs hoping hahaha... otherwise KFC might have a new quest visiting soon :pfft: :pfft:

[Viking Power]

Nice work, your mind tells your body what to do eh bro. I'm dieting hard at the moment but so fired up my training is going great.

Once you work out proper loading you'll start seeing awesome returns. Start applying all that power to a bodybuilding routine. I'll be following closely!

Cheers mate, I think you'll right if I cut all the warm up sets on this low carb diet I can put more energy into that one set so its helped I will start adding weight into it now, go up to 180 squats next week and 11 or 12 plates leg presses which is ok for me at the moment, i couldn't do 6 with 220kg yet so ups to you mate.. hows your diet going? and when you say you look in the mirror to see where you need to loose weight from example waist line... does your diet remind the same with added ab work till its comes down? and added cross trainer work if its in the trunk side off things?

[HarryB]

Nice work, your mind tells your body what to do eh bro. I'm dieting hard at the moment but so fired up my training is going great.

Once you work out proper loading you'll start seeing awesome returns. Start applying all that power to a bodybuilding routine. I'll be following closely!

Cheers mate, I think you'll right if I cut all the warm up sets on this low carb diet I can put more energy into that one set so its helped I will start adding weight into it now, go up to 180 squats next week and 11 or 12 plates leg presses which is ok for me at the moment, i couldn't do 6 with 220kg yet so ups to you mate.. hows your diet going? and when you say you look in the mirror to see where you need to loose weight from example waist line... does your diet remind the same with added ab work till its comes down? and added cross trainer work if its in the trunk side off things?

I make adjustments when I stop getting leaner yes. I don't target specific areas for fat loss but I do use my stubborn areas as a guage for how I'm going. Fat cones off in layers and I don't really believe in spot reduction. So yeah when things slow down I do more cardio or eat less food or horror of horrors both!! Little bit easier for me cos I have been through the process so I know what to look for and expect I guess.

[Viking Power]

Nice work, your mind tells your body what to do eh bro. I'm dieting hard at the moment but so fired up my training is going great.

Once you work out proper loading you'll start seeing awesome returns. Start applying all that power to a bodybuilding routine. I'll be following closely!

Cheers mate, I think you'll right if I cut all the warm up sets on this low carb diet I can put more energy into that one set so its helped I will start adding weight into it now, go up to 180 squats next week and 11 or 12 plates leg presses which is ok for me at the moment, i couldn't do 6 with 220kg yet so ups to you mate.. hows your diet going? and when you say you look in the mirror to see where you need to loose weight from example waist line... does your diet remind the same with added ab work till its comes down? and added cross trainer work if its in the trunk side off things?

I make adjustments when I stop getting leaner yes. I don't target specific areas for fat loss but I do use my stubborn areas as a guage for how I'm going. Fat cones off in layers and I don't really believe in spot reduction. So yeah when things slow down I do more cardio or eat less food or horror of horrors both!! Little bit easier for me cos I have been through the process so I know what to look for and expect I guess.

hahaha good luck mate cheers for that I think I know where you are coming from..... 8)

[steak]

I hear beer is a good fast carb for the cutting phase

[Viking Power]

I hear beer is a good fast carb for the cutting phase

:wink:

[bar-belle]

HUNRGY - I could kill 4 or 5 pizzas right now :pfft: :pfft:

Meh pizza is overrated....keep your eyes on the prize mate...bulking will come soon enough I'm sure :nod:

[HarryB]

HUNRGY - I could kill 4 or 5 pizzas right now :pfft: :pfft:

Meh pizza is overrated....keep your eyes on the prize mate...bulking will come soon enough I'm sure :nod:

Yeah bro you can eat pizza anytime.. well cept now! Plenty of time for pizza later!

[Viking Power]

HUNRGY - I could kill 4 or 5 pizzas right now :pfft: :pfft:

Meh pizza is overrated....keep your eyes on the prize mate...bulking will come soon enough I'm sure :nod:

Yeah bro you can eat pizza anytime.. well cept now! Plenty of time for pizza later!

Cheers Team,

Well I went down the gym for some cardio today once i was in there I was feeling smaller than ever.... weigh in @ 96kg :shock: f*ck i know i've been hungry lol I feel every one was looking at me and thinking what's happen to him he's small now hahaha I just wanted to smash a few in there walking past with there chest out tonight some newbies I haven't seen hahaha.... anyhow treadmill 20min and some ab work and off home before I got into trouble :pfft: :pfft:

2 weeks and 4 days to go I just wanta be big... come on fat f*ck off... 8)

[red machine]

shed and shred bro 8)

[HarryB]

ha ha ha ha man as long as the weights you're shifting are going the right way you're all good!

[Big john]

Meh pizza is overrated....keep your eyes on the prize mate...bulking will come soon enough I'm sure :nod:

Yeah bro you can eat pizza anytime.. well cept now! Plenty of time for pizza later!

Cheers Team,

Well I went down the gym for some cardio today once i was in there I was feeling smaller than ever.... weigh in @ 96kg :shock: f*ck i know i've been hungry lol I feel every one was looking at me and thinking what's happen to him he's small now hahaha I just wanted to smash a few in there walking past with there chest out tonight some newbies I haven't seen hahaha.... anyhow treadmill 20min and some ab work and off home before I got into trouble :pfft: :pfft:

2 weeks and 4 days to go I just wanta be big... come on fat f*ck off... 8)

chin up bro, lights at the end of the tunnel...do what needs to be done and smash it :twisted:

[Viking Power]

cheers guys 8)

Training today feeling better hahaha

Bench

warm up 60 x 12

working set (120 x max 100 x max 60 x max Drop set) Felt good

Incline Bench

warm up 60 x 12

working set (100 x max 80 x max 60 x max Drop set) Good

Cable Cross Over

Warm up 30 x 12

working set 42 x max good

Incline Flyes

Warm up 20 x 12

working set 30 x max

all sets back to back no rest felt good... but not strong :pfft: :pfft:

5 min rest

Dumbbell Curls (two hands at once)

warm up 15 x 12

working set 22 x max to many reps go up next week

EZ Barbell Curl (weights each side)

Warm up 15 x 12

working set (25 x max 15 x max drop set) good

Preacher one arm dumbbell

warm up 15 x 12

working set 20 x max go up next week

Dumbbell wrist curls

warm up 15 x 12

working set 17.5 x max go up next week

[steak]

Im coming to your gym to support you bro :grin: 140kg of jabba the hut will silence your critics. I will sit down and eat some KFC bucket while you do that thing you do in the gaybel crossfire machine

when you coming north for a tin smash?

[Viking Power]

Im coming to your gym to support you bro :grin: 140kg of jabba the hut will silence your critics. I will sit down and eat some KFC bucket while you do that thing you do in the gaybel crossfire machine

when you coming north for a tin smash?

:pfft: :pfft: 8) cool brother.... I'll come north on my bulk up stage brother when I'm over the ton again don't want you laughing at me hahahaha and get cable crossfire machine :pfft: :pfft: i know you would use it :grin:

oh if ya need a spotter for ya comp i can always give ya a hand 8)

[Big john]

i know you would use it :grin:

you know he would deny it.....but pic's speak louder than words, IMHO :pfft: :pfft: :pfft:

GAYBLE FLYS

[Viking Power]

:pfft: :pfft: :pfft: :pfft: :pfft:

just as i thought Big John.... THAT"S GOLD