Time to be Unfat.

[poos_n_wees]

Mon 15/1

Day 3 of shoulder annihilation

Wide grip bb bench

12 x 20kgs

12 x 30

8 x 40

8 x 45 (2)

6 x 45

DB flyes

8 x 12kgs

6 x 12 (4)

Assisted dips -- elbows flared

7x7x6x5

Superset:

A1. Seated military press

10 x 8kg's

10 x 10's

10 x 8's

A2. Front bb raises

10 x preloaded bb (3) Didn't record weight.

A3. Seated lat raises

10 x 3kg's (3)

Shoulders seriously pumped. Very very very very sore.

Cardio: 20mins SS

[ohjoshua]

Mon 15/1

Wide grip bb bench

12 x 20kgs

12 x 30

8 x 40

8 x 45 (2)

6 x 45

DB flyes

8 x 12kgs

6 x 12 (4)

Do have your arms straight when you do your DB flyes? these are quite heavy/high reps incomparision to your wide grib BB bench...

[2guns]

Do have your arms straight when you do your DB flyes?

i dont think u want them dead straight anyway.... i always have mine bent quite abit means i can fly more weight

[deegee]

Do have your arms straight when you do your DB flyes?

i dont think u want them dead straight anyway.... i always have mine bent quite abit means i can fly more weight

I have read different opinions on this , but I always put a bend in my elbows, as long as you can feel it in the chest I think it is good

[Paul]

Do have your arms straight when you do your DB flyes?

i dont think u want them dead straight anyway.... i always have mine bent quite abit means i can fly more weight

I have read different opinions on this , but I always put a bend in my elbows, as long as you can feel it in the chest I think it is good

I agree a bend in the elbows is the way. I Change the dumbbell position to hit my chest at diffrent angles which would be hard with straigh arms

[2guns]

well i think flyes are a very good mass exercise if done with a heavier weight than most people use.

so anyway... if your doing a heavy weight u wont be able to keep your elbows locked out straight, u can fly alot more if u bend them abit and itll focus more on your chest and not f..k your joints up.

like paul said, use different angles, twist your wrists during the exercise etc.

[ohjoshua]

well i think flyes are a very good mass exercise if done with a heavier weight than most people use.

so anyway... if your doing a heavy weight u wont be able to keep your elbows locked out straight, u can fly alot more if u bend them abit and itll focus more on your chest and not f..k your joints up.

like paul said, use different angles, twist your wrists during the exercise etc.

Yeah dam right flys are mass building exercise. I always hear the ppl at my gym saying pressing is for chest size and flys are for definition... lol.

I agree with a slight bend in the elbow the protect the joints definately.

When I do my fly I begin with straight arms till failure then i begin bending my arms more and more to beat the failure mark.

Is it just me or does every one get DOMS on the biceps after flys?

[Cammo]

well i think flyes are a very good mass exercise if done with a heavier weight than most people use.

so anyway... if your doing a heavy weight u wont be able to keep your elbows locked out straight, u can fly alot more if u bend them abit and itll focus more on your chest and not f..k your joints up.

like paul said, use different angles, twist your wrists during the exercise etc.

Yeah, it's really bad for your joints with heavy weight & elbows locked out - same with lateral raises.

[poos_n_wees]

I agree a bend in the elbows is the way. I Change the dumbbell position to hit my chest at diffrent angles which would be hard with straight arms

:ditto:

Yup, like someone mentioned.. as long as you're feeling it in the chest and its not sore on your joints, you should be right.

Tues 16/1

Legs maintenance

Squats

warmup 40x8 50x8

60x5

70x5

70x5

Harrop Curls

4x6xBW

Lying leg curls

21kgs x10

27x10

33x10

A1. Leg press

warmup 1Px12

2Px12

3Px12

A2. Leg extensions

48kgs x12

48x12

54x12

Then calves.

Cardio: None

[ohjoshua]

hey poo's, sorry for always getting in exercise debates on your thread...

but regardless of which way is 'better' you never said if your arms are straight or bent when you do your flys...

just being nosey.

[poos_n_wees]

My bad. They're bent.

[poos_n_wees]

Thurs 18/1

Incline bench

warmup 20x12

35x7

40x4

45x4

40x7

45x4

45x3

Push press

25x7

30x5

35x3

20x6

20x5

25x2

Incline DB press -- slow negatives (1-0-5)

12'sx10

14'sx7

12'sx9

12'sx8

Seated DB press -- neutral grip

6'sx10

12'sx6

8'sx8

8'sx8

Then calves.

Cardio: 20mins SS

[poos_n_wees]

Sun 21/1

BB rows -- UH

warmup 20x12

40x8

50x8

45x10

Lat pulldowns

warmup 65lbsx12

80x10

95x10

85x10

Face pulls

warmup 20lbsx10

30x10

50x10

Tri's/Bi's/Abs

Cardio: negative.

[poos_n_wees]

Mon 22/1

Flat bench

warmup 20x12

40x8

50x8

50x8

50x8

A1. Assisted dips

10x8x6

A2. Incline db flyes

7.5x15x3

B1. Db shoulder press -- no lockout

7.5x10

9'sx10

9'sx10

B2. BB front raises -- 2sec contraction at top

?x10x3 (didn't record weight)

B3. Seated lat raises

3'sx15

3'sx15

3'sx15

Bi's/Abs.

Cardio: None

[Pseudonym]

*cough*

Pics,pics,pics,pics,pics,pics,pics,pics,pics,pics,pics,pics,pics.

Preferably in the NZBB Challenge. :grin:

[poos_n_wees]

They will be up soon(ish)

[poos_n_wees]

And so it begins.

Squats

warmup 40x8 50x8

60x5

65x5

70x5

75x2

Leg extensions

90lbsx15

105x15

120x15

Holy crap, that hurt

Assisted GHRs

5

5

5

5

5

Lying leg curls

50lbsx15

50x15

65x15

Then calves/Abs.

Cardio: 30mins run

Diet:

Calories: 1948 (target 1900)

Protein - 193g

Carbs - 181g

Fats - 45g

Decided to post up my diet macros since I'm starting to cut. Have pretty much been eating whatever I wanted for about a couple of months, so am back on the wagon now. I maintain at around 1900, so I'll stick to this for a week or so then look at decreasing it by 10% or whatever.

[ohjoshua]

14/08: Quad dominant

Warmup: 5mins walking - Treadmill

**Dynamic stretching (hip flexors playing up :evil: )

Deep Squats

10 x 50kg

10 x 60

6 x 70

6 x 70

6 x 75

4 x 80

this was from 16 Aug...

Are you squating differently? why are these numbers from months ago beating your lastest workout?

[poos_n_wees]

this was from 16 Aug...

Are you squating differently? why are these numbers from months ago beating your lastest workout?

Nope, still hitting rock bottom. And they're different 'cos I'm weaker :grin:

Everyone has their 'on' days and 'off' days I'm starting a 5x5 program next month that should see it ramped back up to the 80's.

[deegee]

Your not the only one who is well down from PB's. Always happens to me after christmas and with a break.

[poos_n_wees]

Word. I like to increase slowly after a break from training... just scared I might get injured

Thurs 25/1

Incline bench - low incline

warmup 20x10

40x7

40x5

45x3 That last rep was messy

40x6

40x5

42.5x3

Push press

warmup 20x10

25x7

30x5

40x2

30x7

35x4

35x3

Incline DB press -- high incline (1-0-5)

12'sx8

17'sx6

19'sx4

12'sx15

Seated DB press -- neutral grip

8'sx8

14'sx6

14'sx4

12'sx15

Then biceps.

Cardio: Off soon to do my HIIT sprints.. oh JOY :cry:

Diet: I'll post later

[Cammo]

Your not the only one who is well down from PB's. Always happens to me after christmas and with a break.

I did a PB on the squats after a 3 week break - couldn't walk properly for 5 days :pfft:

Nice lifting poohs.

[poos_n_wees]

Cheers man :grin:

I did a PB on the squats after a 3 week break - couldn't walk properly for 5 days :pfft:

Nice!! And way to knock my "easy does it" theory out the window

Cardio: HIIT sprints - 30:60x9

Diet:

Calories - 1931 (target 1900)

Protein - 160g (should be around 170-180 )

Carbs - 198g

Fats - 53g

Yes, I love carbs.

[poos_n_wees]

Fri 26/01

Weighed myself this morning. And I've lost 2kgs since Tuesday :shock: WTF?! Its gotta be water weight. Weird.

Training: Off

Cardio: Off

Diet:

Calories - 1773 (target 1900)

Protein - 249g

Carbs - 113g

Fats - 42.6g

Water: About 4L

No training usually means no appetite. Not to mention the shitload of water I drank today :shock: (lots for ME that is.. I usually find it hard to finish 2 pump bottles ) On non-training days I try to keep my carbs under 100g, and though I don't mean to -- have a lil more protein. Then I use fats as a ballast to balance the totals. Speaking of fats, just had a few tsps of PB to bring the totals up

[ExpensiveUrine]

Yeah, sounds like gly/water loss.

Nice lifting.