I Declare WAR! on weights

[Shutupandsquat]

Hahaha. Strong bench anyway, bro.

[I Declare War]

Doing Shoulders AM then Arms PM tomorrow.

Not sure how it's going to go, I've got some insane DOMS from yesterday. All through my arms, chest and back. Feeling really worked. Hopefully I can sleep it off tonight.

Nearly touching 90kg! Weighing in at around 89kg all hydrated... creatine's making a difference I feel... feeling like I'm growing all day.

I'll focus more on raises/isolation stuff for shoulders tomorrow rather than pressing. Arms, I'll try and do the same weights as my last Arms workout but I'll try push the rep ranges a bit higher.

[I Declare War]

Shoulders this morning

Went lighter on the presses. No 4pps HS Press maxing out today. Shoulders still on the recovery a bit from the Bench session a couple of days ago.

HS Shoulder Press

2pps for 5 sets of 10-12 reps. Alternated arms each rep and went quite slow, no shunting, and emphasised the eccentric phase.

HS Front Military Press

1.5pps for 3 sets 20-12. Both arms together, normal style reps.

Reverse Pec Dec Rear Delts

4 sets at about 40kg

Cable Side Lateral Raises

3 drop sets 23,18,14,10kg about 5 reps up to about 15-20 on last increment

Left shoulder quite a bit weaker. So I did a few more sets on 10kg only with that one.

Alternating Dumbbell Front Raises

10kg for 5 sets of 10-12 reps.

Arms at Mid-day

Warmed up on the rope pulldown.

Lying EZ-bar French Presses into Close-Grip Press superset with Dumbbell Bicep Curls then later Dumbbell Hammer Curls

50kg 15,10 + 15-20 CG Presses each set

40kg 4 sets of 15 + 15-20 CG Presses each set

Inbetween sets I warmed up the rack doing alternating Dumbbell Curls up to 20kg

30kg 4 sets of 15-20 + 15-20 CG Presses each set

Between these sets I did alternating Hammer Dumbbell Curls with 22kg for 3 sets total.

That was it. I might go back and do another exercise for biceps and triceps after work. 3 sessions in one day.

[crazyfacials]

sorry for the random question IDW but you mentioned stretches solved (or atleast helped ) your knee problems, care to share what you normally do for them?

[I Declare War]

Session #3 today - Finish off Arms

Biceps, not feeling like they need any more of a caning

Triceps!! All go so I did:

Dips

BW 15 reps

BW+10kg 10

BW+20kg 10

BW+30kg 10

BW+40kg 10

BW+50kg 9

Dropset from here:

BW+60kg 3

BW+40kg 9

BW+20kg 9

BW 9

That was it.

[I Declare War]

sorry for the random question IDW but you mentioned stretches solved (or atleast helped ) your knee problems, care to share what you normally do for them?

You've just got to find out what's tight or imbalanced. Maybe one leg has less flexibility than the other. For me it was this stretch that helped the most:

"Hammock

Stretches hips and hamstrings.

Sit on the floor with legs out and hands behind you -- palms down, fingers pointing back, elbows slightly bent. Position your feet two feet from your tailbone, soles flat on the ground. Place your right ankle on top of your left knee. Sit up straight and press your lower back toward your calf. Gently press your right knee away from you. Hold for fifteen seconds. Switch sides."

[I Declare War]

Trained with train hard from the forums today. Nate was nowhere to be seen, but we did manage to catch him out (shopping with Peachy) after the workout while we were eating some burgers at Burger Fuel.

I was hoping to be on form and do some 8 rep lifts for that comp of SG's. In the end I didn't take any vids of my lifts... the shoulder was a bit iffy on bench today and I wasn't feeling like going up heavy on the deads and squats either due to that quad tear a few weeks back. Still did all the lifts though... here's how the workout went down.

Bench Press

Warmed up doing 6-8 rep sets up to 100kg. Then I decided not to do a video lift and just rep out 120kg.

Did 120kg for 12 reps. I still had about 2-3 reps in me but I was starting to struggle so I racked it.

train hard did a nice set of 8 with 140kg... got that one on video.

Deadlifts

I worked up to 180kg and did 2 sets of 8. Kinda felt hard... I've not done deads for 3-4 weeks. Top half was easy tho due to all the heavy rack pulls I've been doing.

train hard worked up to 220kg for 8 nice reps... got that on video too.

Squats

I just worked up to 140kg and did a set of 8. Didn't push it due to not wanting to screw my quad up again... went really low with it tho. After that I did a set with 120kg of about 20 reps.

train hard attempted a set of 200kg for 8 but he only got 6. He looked like he still had several reps in him.. so hopefully he'll pull it off before 12th.

After that we did some Calves followed by some Pec dec and then lastly Hammer Strength Front Military Press.

Was good training with train hard. That fella's got some good size on him and his form on the exercises is great. It definitely shows that he trains hard!

[tomsammce]

what does your nutrition look like from after your morning workout till before your lunctime workout?

just curious.

[I Declare War]

what does your nutrition look like from after your morning workout till before your lunctime workout?

just curious.

Usually my morning workout is done on an empty stomach. (But sometimes if I'm up early enough I'll eat 80-100g Carbs + 6 whole eggs).

Right after my morning workout I usually eat one or two bananas then within half an hour I'll eat 350g of chicken and about 80g of Carbs. That sees me through to my lunchtime workout.

Then I'll eat the same around 2pm and if I'm up for it I'll have a third workout to finish everything off if needed.

[soundsgood]

Wow all 3 exercises in one session. Good stuff guys! You've only got less than 2 weeks to get those vids bro. Today's weights would have been fine. Power to weight you will still be competitive. Stop making excuses :pfft:

[I Declare War]

Wow all 3 exercises in one session. Good stuff guys! You've only got less than 2 weeks to get those vids bro. Today's weights would have been fine. Power to weight you will still be competitive. Stop making excuses :pfft:

I'm just holding back so that you can have the crown SG.

(yeah, right.)

[train hard]

good workout today dude first time i done all three lifts in a workout epic fuked now! you guys got a flash as gym lol once your niggles get sorted your weights will fly up goodwork

[tomsammce]

what does your nutrition look like from after your morning workout till before your lunctime workout?

just curious.

Usually my morning workout is done on an empty stomach. (But sometimes if I'm up early enough I'll eat 80-100g Carbs + 6 whole eggs).

Right after my morning workout I usually eat one or two bananas then within half an hour I'll eat 350g of chicken and about 80g of Carbs. That sees me through to my lunchtime workout.

Then I'll eat the same around 2pm and if I'm up for it I'll have a third workout to finish everything off if needed.

3 workouts in one day? Ur mad mate.

[I Declare War]

what does your nutrition look like from after your morning workout till before your lunctime workout?

just curious.

Usually my morning workout is done on an empty stomach. (But sometimes if I'm up early enough I'll eat 80-100g Carbs + 6 whole eggs).

Right after my morning workout I usually eat one or two bananas then within half an hour I'll eat 350g of chicken and about 80g of Carbs. That sees me through to my lunchtime workout.

Then I'll eat the same around 2pm and if I'm up for it I'll have a third workout to finish everything off if needed.

3 workouts in one day? Ur mad mate.

If that's what it takes. You need to realise that the next day is always spent doing as little as possible. 8)

good workout today dude first time i done all three lifts in a workout epic fuked now! you guys got a flash as gym lol once your niggles get sorted your weights will fly up goodwork

yea bro! It felt like we were bodybuilding powerlifters today eh! hahaha

[I Declare War]

I'm starting to get a bit fat and blubbery... walking down the street today feeling things jiggling a bit... so yea, my bulk is nearly up. I'll keep going until the 12th Dec when SG's comp is up. Really really want to bench 140kg for 8. I've done 150kg for 8 a few years ago... so I know it's in me!!!

Anyway, after the 12th I'll do a few weeks of re-comp, until the new year. Will try and get my abs defined again... they've all but disappeared.

Here's some pics for all the pole dancers on here... please remember these are completely unpumped... no pressups and other tricks done here.

me with my biochem degree behind me:

my bacne'd up back (thanks to SG's ummm "voucher"):

a tomsammce style bathroom shot:

I'll put some more pics up when I finish my bulk and then some more again once I've done the recomp. After that, I'll resume serious bulking and push my weight up towards the 100kg mark ... aiming to be there by June. Weighing in at 87kg today... not very hydrated up.

[devil_911]

Solid physique bro :nod:

[I Declare War]

Solid physique bro :nod:

Thanks dude. I look like a baby compared to some of the fella's on here tho... good inspiration to keep lifting hard!

[I Declare War]

Worked on Back this morning, contraction focus...

Chin ups

Warmed up on the assisted chin ups machine. Worked up to body weight and did 3 sets 12, 8, 6

Bent over DB Rows

Jumped straight in at the 67kg DB's did 4 sets each arm of 8-10 reps. Last set I did at a higher incline.

Close Grip Lat Pulldowns

Did 5 sets here.

210lbs 5

180lbs 5,5

150lbs 3 sets of 6-8

Not much rest between sets, hence low rep ranges

Wide-Grip Lat Pulldowns

120lbs for 4 sets of 10-12

DB Pullovers

40kg for 3 sets of 10

That was it.

Will do Arms either at lunch or after work depending on how the day pans out.

[drizzt]

Solid physique bro :nod:

Agreed, very solid 87 there :nod:

[I Declare War]

Workout #2 - Did Arms after work today

Standing Barbell Curls

Warmed up going up the rack of pre weighted barbells 'till the heaviest one which was 37kg. Did 3 sets using that of 10-12 reps.

Rope Pulldowns

Warmed up going down the stack to 30kg. Did 3 sets using that of 7 strict reps.

EZ-bar Preacher Curls

Did four sets. First two sets using 40kg, did 10 reps then 7. Felt a bit hard (biceps fatigued a bit from doing Back this morning). Last two sets were at 30kg, 10 reps each set. Nice and strict.

Weighted Dips

Did one feel set to get my elbows accustomed, 10 reps at bodyweight. I didn't feel like going up to 3 plates today. Instead I stayed at 1 plate and focused on the movement and keeping it slow. I did 4 sets of 12-15 reps.

Dumbell Curls Alternating

I jumped in at the 22kg Dumbbells and repped until failure, didn't count. I did five sets total going down the rack - 22,20,18,16,14 all to failure.

Tri-set of Lying French Presses into Pullovers into Close-Grip presses

I did this on an decline bench. I did 5 sets total of about 10-12 reps for each exercise. First set was using 30kg, Second and Third sets using 40kg, Fourth and Fifth sets using 30kg again. OMG this is a killer exercise. I tried one set with 50kg but I couldn't do the pullover from the ground to start it off. lol

Dumbell Hammer Curls Alternating

Did a drop set 30,28,26,24kg each until failure (about 10-12 reps each decrement).

One arm cable pulldowns

Stayed on 5kg and went from arm to arm going until failure. 3 sets each arm.

Biceps had had enough by now, so no more done for them. Initially I had had another exercise planned but decided not to do it today.

Arms feeling nice and worked! \:D/

[Shutupandsquat]

abs seem slightly visible in that rear lat... Nah joke, they are a bit visible in that last one though. Of course they won't show when you're sitting and slouching a little. When most people do that it just seems like strong bulk is strong.

[train hard]

your in good shape for off season i wouldn,t worry too much bro solid trainings :clap:

[morattigirl]

Solid physique bro :nod:

Agreed, very solid 87 there :nod:

+3 8)

[I Declare War]

abs seem slightly visible in that rear lat... Nah joke, they are a bit visible in that last one though. Of course they won't show when you're sitting and slouching a little. When most people do that it just seems like strong bulk is strong.

The bulk is strong... hopefully I'll see 90 on the scales this month.

They weren't meant to show up in that slouching photo bro. When I'm lean they would show there tho.

I can still see my abs if I hit the tighten my mid section up... but it's blurry as hell. I don't really care about seeing my abs while bulking anyway... as long as I get em back without too much fuss after I start my cut in June next year I'll be happy.

your in good shape for off season i wouldn,t worry too much bro solid trainings :clap:

cheers bro, yea all focus is on gaining weight currently. You've got some mean off season shape as well bro... I hope I never have to step up on stage next to you... it'll just be lights out, game over.

Solid physique bro :nod:

Agreed, very solid 87 there :nod:

+3 8)

Can't argue with a girl! Thanks morattigirl (and drizzt). 8)

[Shutupandsquat]

I know they aren't meant to show up, but they're still there nevertheless. Already been said, hyoooooooge for your weight bro.