Back in

[tinytraps]

You smashed it today bro, keep away from those aesthetic phaggots and you will own the jr ranks real talk brah!

[tinytraps]

PS da beetus cake beat you. Dont let it happen again :pfft:

[Big john]

awsome way to end the year....your dedication to the tin has paid off 100x over bro, awsome lifting yesterday

[bar-belle]

Xmas Lift - Push/Pull

Had the CBC xmas club lift and party today. It was a good day, some huge efforts and crazy weights thrown around by likes of Panzer and Opti - 220 + bench. Big John - 290 dead and Optis 292.5 dead. Many thanks to Steak and Rach for the awesome day and great year! I have learnt so much from Steak, hes a great coach :grin: .

You have had a blinder of a year mate. You have literally gone from strength to strength and numbers are getting up there. Good things coming next year for you. KUTGW

[scrambledeggs]

Did my first Powerbuilding workout tonight. The higher reps are a pretty big change to what I've been doin for so long.

Chest/Bicep

D/B Flat Bench:

8 x 25

8 x 30

8 x 35

8 x 40

Incline D/B Bench:

10 x 25

8 x 30

8 x 30

8 x 35

Flat BB Bench:

10 x 80

7 x 90

5 x 100

Flys:

10 x 10

3 x 8 20

Barbell Curls:

12 x 30

2 x 7 40

D/B Curls:

14 x 20

12 x 20

24 x 10

Some ab work to finish off.

I need to increase the intensity more, I'm still resting like a powerlifter :?

Back in tomorrow for legs :twisted:

[scrambledeggs]

Alright its time to get back into training hard and eating big. I had a good summer and was working my balls off to try get some savings before I move down to Wellington. Im done with working full time for now and Im flying down to welly on sunday.

Im going to start Wendlers 5/3/1. I need to test my over head press 1rm before I start, so Ill do that tonight. I still want to hit a 600kg total this year and reach 100kg bw, also become a neckless man.

Ill be reporting back this evening

[scrambledeggs]

Tuesday:

Shoulders

Military press (no leg drive):

10x40

10x50

6x60

3x70

1x80

0x90

1x85 - 1rm pb

DB shoulder press:

5x8x25

Tri dip:

8xbw

8xbw + 5

8xbw + 10

2x8xbw + 15

DB tri ext:

3x10x30

Wednesday:

Deadlifts:

10x60

8x80

6x100

5x120

5x135

5x155

8x175

Gm's:

8x60

4x8x70

Chin ups:

5x6-10 bw

Abs

[bar-belle]

Alright its time to get back into training hard and eating big.

About time

Jeez another one flying the coop...I think you were one of our first members at CBC... skinny kid back then :pfft: :pfft: you've made some awesome gains mate from when you first started. KIU :grin:

[scrambledeggs]

Thanks Rach :grin:

Bench Press Day

Bench:

1x10x60

1x5x75

1x5x90

1x9x100

DB Incline:

1x8x30

4x8x35

CG Bench:

1x10x60

1x10x70

2x8x80

DB Row:

1x8x40

3x8x50

1x10x45

The higher reps are a bit of a shock after doing nothing more then 3 for so long. I'm enjoying the change though. The 5+ sets in Wendlers are awesome to smash out. I think Ill be doing this for a while

[scrambledeggs]

Squat Day

Squat:

1x10x60

1x8x80

1x6x100

1x5x120

1x5x135

1x8x155 - Probably could of got another rep or 2 but I was the only one in the gym

Barbell Hack Squat:

1x10x60

1x10x80

1x6x100

2x8x90

Chest Supported Incline DB Rows:

1x10x30

3x8x35

Abs

[scrambledeggs]

Things havent exactly gone to plan this week. Ive spent the past few days sick in bed with a fever and vomiting right in the middle of O-week. I managed to get up to the gym once but I can hardly get out of bed at the moment. So hopefully I recover soon..

[scrambledeggs]

Getting back into things, re-booted the journal to keep my focus.

Wendlers 5/3/1

Saturday

Shoulder Press:

Bar x 15

40 x 10

45 x 5

50 x 5

55 x 11

45 x 10

45 x 10

45 x 9

40 x 10

40 x 10

Wide Chin Ups:

BW x 10

BW x 10

BW x 8

BW x 9

BW x 6

Monday

Deadlift:

Bar x 15

60 x 10

80 x 10

100 x 8

115 x 5

130 x 5

150 x 15

120 x 10

120 x 10

120 x 10

120 x 10

120 x 10

Stiff Legged Deadlifts:

60 x 10

80 x 10

80 x 10

80 x 10

80 x 10

[scrambledeggs]

Wednesday

BW: 90.5 kg

Bench Press:

15xbar

12x60

5x65

5x75

14x85

10x75

10x75

10x75

10x75

10x75

Incline Chest Supported D/B Rows:

12x30

8x35

8x40

8x40

8x40

12x35

[Big john]

time to get jacked bro, No more pencil neck Physquie :grin:

[scrambledeggs]

time to get jacked bro, No more pencil neck Physquie :grin:

Yea bro, i plan to fix that up! You should come for a train at coast sometime in the next few weeks while im up

[bar-belle]

Great to see you back at CBC and into your training. Keep it up :nod:

[scrambledeggs]

Saturday

First time squatting in about 2 months. I felt pretty off, I need to loosen up my legs and hips.

Squat:

15xbar

10x60

10x60

8x70

8x80

5x100

5x115

11x125

8x100

10x80

10x80

10x80

10x80

Barbell Hack Squat:

10x60

10x80

10x80

10x90

10x90

[scrambledeggs]

Monday

Shoulder Press:

10xbar

10x40

3x45

3x50

11x60

10x45

10x45

10x45

10x45

9x45

Wide Grip Chins:

10xBW

10xBW

8xBW

8xBW

7xBW

[steak]

Good volume bro 8)

careful with the scissors eh :wink:

[Big john]

11x60

cheeeeeyeow...Miring Delt pressin powah, nice work bro. really good to see you get back into it!

[scrambledeggs]

Cheers fellas, yea I'll cut them up tomorrow Steak. Those hip exercises worked really well, loosened them up heaps!

Wednesday

Felt flat as today, up too late last night.

Deadlift:

10x60

10x80

8x100

5x120

3x140 - realised here I had fucked up my percentages.

11x160

10x120

10x120

10x120

10x120

10x120

Hamstring Curls:

10x11

10x11

10x11

10x11

10x11

[steak]

mad volume but 8)

[scrambledeggs]

Cheers boss, I'm loving it ay. I think I'm going to make the first CAPO comp a goal for me to try break some old PB's, I'm well over due for this.

Friday

Bench Press:

15xbar

10x60

3x70

3x80

12x90

10x70

10x75

8x75

9x75

9x80

Chest Supported Incline D/B Rows:

12x35

8x40

8x40

8x40

12x30

[scrambledeggs]

Sunday

Squats:

10xbar

10x60

8x80

3x105

3x120

10x135

10x100

10x100

10x100

10x100

Barbell Hack Squat:

10x80

10x90

10x90

10x90

10x90

[scrambledeggs]

Monday

Shoulder Press:

10xbar

10x40

3x45

3x55

9x62.5

10x50

10x50

9x50

10x45

11x45

Wide Grip Chins:

10xbw

10xbw

8xbw

6xbw

6xbw

Have a bit of a cold so energy levels were pretty low tonight. Hopefully a good sleep will sort it