Time to be Unfat.

[deegee]

Nice work, keep it up.

[poos_n_wees]

Thanks deegee

Mon 5/3

OHP- strict

warmup 20x10

30x6

45x4

45x4

That was hard

Pullups - OH

4

3

3

Seated DB Press

14'sx8

19'sx6

21'sx4

Lat pulldowns - UH (lbs)

105x10

120x8

120x7

Face pulls (lbs)

30x12

45x12

DB bi curls - alternating

10'sx10

10'sx8

12.5'sx7

Damn

BB bi curls

20x8

30x8

30x8

Rope cable curls (lbs)

25x8

30x8

35x8

Cardio: none.

[poos_n_wees]

Tues 6/3

Deads

warmup 60x8

80x6

90x6

100x6

110x5

120x1

Unilat lying leg curls (lbs)

30x10

40x10

40x10

RDLs

20x10

50x8

50x8

Static BB lunges

30x10

40x10

40x10

Then calves & abs

Cardio: none.

[poos_n_wees]

Thurs 8/3

Flat bench

warmup 20x10

50x6

50x6

50x6

50x6

BB rows - UH

warmup 20x10

40x6

50x6

60x4

60x5

Incline bench

warmup 20x10

40x6

40x6

40x6

40x6

One arm cable row (lbs)

45x8

45x8

45x8

Bi's.

Cardio: None

Diet: Keep forgetting to post this :clubbed:

Cals - 1587

Protein - 206g

Carbs - 131g

Fat - 26g

[Paul]

Have you tried the tricep routine yet ? I have many more instruments off torture once completed

[poos_n_wees]

Hey paul! I was afraid you were gonna ask... lol. I have yet to try teh routine of tricep torture for fear of disgracing myself My tri's are hella weak.

I've backed off skulls for a little while (no legit reason, just trying other stuff) but I'm def gonna try it on my next upper day

[Paul]

Sweet no worries I just enjoy sharing thr pain

[poos_n_wees]

mon 12/3

dynamic stretches

squats

warmup 50x8

60x6

80x6

80x5

90x3

leg press

3Psx10

4Psx10

5Psx8

lying leg curls

27x10

39x10

45x10

GHRs

5

5

6

Cardio: none

Diet:

cals - 2134

protein - 182g

carbs - 180g

fat - 74g

[poos_n_wees]

Tues 13/3

No training, no cardio.

Diet:

cals - 1790

protein - 116g

carbs - 164g

fat - 75g

[poos_n_wees]

Weds 14/3

BB push press

warmup 20x10

30x8

35x5

35x4

Lat pulldowns - widegrip (lbs)

warmup 65x10

95x8

110x6

100x8

Seated DB press

warmup 12x10

14x8

19x8

19x7

Assisted Pullups

6

5

3

5

A1. DB Lat raises

5x10

5x8

A2. Plate raises

10x8

10x8

Dips

8

6

4

Decline skulls - im sure they make you do these nonstop in hell

5x10x2

5x10x2

5x10x2

Unilat pushdowns (lbs)

20x12

20x10

20x10

20x8

Cardio: 30mins SS - walk to gym lol. Not really intentional, but I'm gonna count it anyway

Diet:

Cals - 3077

Protein - 201g

Carbs - 290g

Fat - 115g

*Approximation: went out for lunch & dinner.

[ohjoshua]

Did you find you were spread a bit thin with that workout?

You did TRI'S, BACK, SHOULDERS all in one session?

or did you think it went well?

[Paul]

Decline skulls - im sure they make you do these nonstop in hell

5x10x2

5x10x2

5x10x2

Excellent Im Glad you liked them

[Paul]

Its also nice to do close grip presses on the decline when the skulls fail

[poos_n_wees]

Did you find you were spread a bit thin with that workout?

You did TRI'S, BACK, SHOULDERS all in one session?

or did you think it went well?

Yup - I was training vertical push (push press, db press) & vertical pull (lat pulldowns, pullups) + tris tonight. I think it went well... :shifty:

My training split looks something like this:

Day 1: Quad dom/light hams

Day 2: vert push/pull

Day 3: Off

Day 4: Horiz push/pull

Day 5: Hams dom/light quads

Day 6 & 7: Off

Its more about emphasising planes of motion vs the traditional bodypart split - but it seems to be working for me

[lazyone]

NICE ONE.....

[poos_n_wees]

Its also nice to do close grip presses on the decline when the skulls fail

[poos_n_wees]

NICE ONE.....

Nice to see you, to see you................. nice.

[lazyone]

but all i see is GOLD :pfft:

[poos_n_wees]

Biarch!

[poos_n_wees]

Fri 16/3

warmups

deads

warmup 40x8

70x6

100x6

110x4

120x3

Love deads. 120s are starting to feel good

standing leg curls

12x12

10x24

10x30

Elevated BB lunges

20x10

40x10

Calves.

Cardio: None

Diet:

Cals - 2198

Protein - 156g

Carbs - 210g

Fat - 81g

[ExpensiveUrine]

Those deads are flying, good job.

[poos_n_wees]

Hey thanks EU

mon 19/3

warmups

hack squat

warmup 40x10

50x10

60x10

80x10

leg press (pps)

3Psx10

4Psx10

5Psx5

RDLs

40x10

60x10

80x10

Calves & abs

Cardio: none

Diet:

Cals - 1910

Protein - 202g

Carbs - 142g

Fat - 58g

[2guns]

when r u competing? if u are at all?

[deegee]

when r u competing? if u are at all?

Maybe this year? look forward to hearing when you are.

[poos_n_wees]

Looking to compete in the NZFBB Comp on August 18th

Tues 20/3

warmups

Flat bench

40x8

45x8

45x8

50x6

Bent BB rows

40x10

50x8

60x6

Incline bench

40x8

40x8

45x8

50x6

DB rows

22x10

25x8

27x8

Biceps... didn't record.

Cardio: none

Diet:

Cals - 1939

Protein - 214g

Carbs - 110g

Fat - 72g