Time to be Unfat.

[poos_n_wees]

Sat 29/1

*Weights in kgs unless otherwise indicated.

BB rows - UH

warmup 20x12

40x10

50x8

45x8

50x8

Lat pulldowns (lbs)

warmup 65x10

80x10

95x8

85x8

85x8

Face pulls (lbs)

20x15

40x15

35x15

*Posting bi/tri isolation work 'cos they're lagging...

BB skullcrushers

10x10

15x8

20x8

20x8

Tri pushdowns (lbs)

20x12

30x12

40x12

Then abs.

Cardio: None today

Diet: Went out for lunch and dinner, so was waaaaay over maintenance

Sun 28/1

No Training, No Cardio.

Diet:

Calories - 1606 (target 1900)

Protein - 145g

Carbs - 187g

Fat - 35g

Wasn't supposed to go over 100g of carbs but ended up going to Wendy's lol. Oh well.

[poos_n_wees]

Mon 29/1

Decline bench press

warmup 20x12

30x8

40x8

50x8

55x6

Could've done more. Next time.

A1. Flat DB press

17'sx6

19'sx6

22'sx5

22'sx4

A2. Push ups (max)

15

12

5

6 :oops:

Cable crossovers (lbs)

20x8

30x8

40x6

30x8

Form felt off. Haven't done these in a loooong time

Seated DB press

12'sx8

17'sx6

17'sx6

17'sx4

B1. Front raise w/DBs

4'sx10

5'sx10

5'sx8

6'sx10

B2. DB lat raises

4'sx10

4'sx10

4'sx10

4'sx10

Then some abs.

Cardio: HIIT sprints - 15x20:40

Diet:

Cals - 1901 (target 1900)

Protein - 195g

Carbs - 157g

Fat - 64g

[poos_n_wees]

Tues 30/1

Legs maintenance

Full squats

warmup 40x8, 50x8

60x5

70x5

80x5

85x3 PB!

Leg extensions

48x15

60x15

66x15

Assisted GHRs

5

5

5

5

5

Lying leg curls

21x15

27x15

30x14

And some calves.

Cardio: None.

Diet:

Calories - 1733 (target 1900) Damn.

Protein - 189g

Carbs - 150g

Fat - 43g

[Cammo]

Full squats

85x3 PB!

Nice going poos 8)

[ohjoshua]

Yeah nice poo's....

sucks how your a girl and your squat is as strong as mine.

but massive improvment from last week though.

[poos_n_wees]

Thanks guys :grin:

It was actually you 2 that got me to pull finger and go for it - Cammo.. having gotten a PB straight after the hols, and Josh for telling me my squats have sucked since August

[poos_n_wees]

Weds 31/1

Training: off

Cardio: 30mins run

Diet:

Calories - 1662 (target 1900)

Protein - 179g

Carbs - 142g

Fats - 42g

My appetite has waned lately. Sucks.

[poos_n_wees]

Thurs 1/2

February already :shock:

Incline bench press - high incline

warmup 20x10

40x7

45x5

45x3

40x7

45x5

60x1

Seated db press

warmup 10'sx10

15'sx8

17.5'sx6

19'sx4

Incline db press - low incline

22'sx8

22'sx6

22'sx7

Push press

30x7

40x3

40x3

And that was it. Gym was packed so we just packed up our shit and left

Cardio: None today.

Diet:

Calories - 1846 (target 1900)

Protein - 165g

Carbs - 184g

Fats - 50g

[poos_n_wees]

Fri 2/2

Training: Off

Cardio: Off

Diet:

Cals - 2036 (target 1900)

Protein - 109g

Carbs - 157g

Fat - 108g

Approximated since I went out for dinner.

[poos_n_wees]

Sat 3/2

BB rows

warmup 20x10

40x8

50x8

50x8

60x5 PB

Lat pulldowns (lbs)

warmup 60x10

90x8

105x8

105x8

110x6

Face pulls (lbs)

warmup 30x15

45x15

45x15

45x15

BB skullcrushers

warmup 10x12

20x8

20x8

20x8

Unilat seated preacher curls (lbs)

12x10

15x10

15x7

15x8

Cable bi curls (lbs)

20x8

30x8

Cardio: None

Diet: Gave myself a break from counting today lol

Lady at the gym asked me if I was competing soon.. must be leaning up!

AND WOHOOOOOOOOOOOOOO FOR SAMOA WINNING THE SEVENS!!!!!!!

[Paul]

Hi poos an alternative to skull crushers if you like are gaspris done on a decline same as a skull crushers but you do ten down to your forhead and the ten extended from the top of your head that probably did not make sense :oops: but it absolutley cooks your tris 4 sets of that and thats me done for tris

[poos_n_wees]

Shot! I hate working out bi's & tri's - so anything to make it more interesting is a bonussss :grin:

done on a decline same as a skull crushers but you do ten down to your forhead and the ten extended from the top of your head

So you bring the bar down to your forehead then move it back to the top of your head and extend it up back to the starting position?

[Paul]

Shot! I hate working out bi's & tri's - so anything to make it more interesting is a bonussss :grin:

done on a decline same as a skull crushers but you do ten down to your forhead and the ten extended from the top of your head

So you bring the bar down to your forehead then move it back to the top of your head and extend it up back to the starting position?

no seperatly ten down to your forhead exactly like a skull crusher but you are on a decline.then for your next ten done straight away move the bar position to the top of your head and then extend out.Hope that makes sense

[samoan_muscle]

AND WOHOOOOOOOOOOOOOO FOR SAMOA WINNING THE SEVENS!!!!!!!

Hell Yeah - go Samoa :rockout:

[poos_n_wees]

no seperatly ten down to your forhead exactly like a skull crusher but you are on a decline.then for your next ten done straight away move the bar position to the top of your head and then extend out.Hope that makes sense

Kewl.. Ima try this on Thurs.. thanks!

Hell Yeah - go Samoa :rockout:

Did you hear what Glen Osbourne & Dallas Seymour were saying before the match??

Sun 4/2

Flat bench

warmup 20x10, 30x8

40x8

45x8

50x8

50x6

Dips - elbows flared

6

6

6

3

Incline db flyes

8'sx15

9'sx10

8'sx12

8'sx15

A1. Seated db press

8'sx10

12'sx9

10'sx9

A2. Front bb raises (preloaded - lbs)

10x10

10x10

10x10

Standing EZbar curls

10x10

8x15

6x17.5

DB conc. curls

8x6

8x6

8x6

Then some unilat calf raises.

Cardio: none.

Diet:

Had it down but didn't save it :evil:

Hit around 2022.

[poos_n_wees]

Weds 7/2

squats

warmup 40x8, 50x8

60x5

70x5

80x3

80x4

leg extensions (lbs)

120x15

135x15

120x15

assisted GHRs

5

5

5

5

5

lying leg curls (lbs)

50x15

65x15

65x15

And calves.

Cardio: none

Diet: Behind on meals. Didn't tabulate today.

[poos_n_wees]

Thurs 8/2

The last day of this shoulder specialization :jive:

My shoulders are seriously hurting most days and are so freakin overtrained so I'm grateful its over! Now all thats left to do is cut back on volume completely for them for a while and watch them mothers grow :twisted:

Incline bench

warmup 20x10

30x7

40x5

45x3

40x7

45x4

40x5

Weak.

BB push press

warmup 20x10

30x7

32.5x5

35x3

30x7

32.5x5

2x40

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

15'sx8

17'sx8

21'sx8

12'sx15

Seated DB press -- neutral grip

10'sx8

10'sx6

12.5'sx4

7.5x15

DB Skullcrushers

5'sx20

7.5'sx12

7.5'sx8

7.5'sx6

Was wanting to try the EZbar skulls on the decline bench but these were both taken for freaking AGES

Tri pushdowns (lbs)

40x12

60x12

80x10

90x6

Cardio: None! I haven't done any in a while now

Diet: On... its in a file somewhere in excel lol.

[poos_n_wees]

Sat 10/2

Deads

warmup 40x8, 60x8

80x5

90x5

105x3

105x4

Oh how I've missed that exercise..

Unilat lying leg curls (lbs)

30x10

40x8

40x8

40x8

Romanians

warmup 20x8

40x8

60x8

80x8

Cardio: Negative

Diet:

Calories - 1902

Protein - 174g

Carbs - 162g

Fat - 62g

My lower back is killing me today... love it.

[ohjoshua]

Nice numbers on your deads.

Do you do full range of motion?

[poos_n_wees]

Nice numbers on your deads.

Do you do full range of motion?

Thanks.. and yep, I do them like this guy:

Sun 11/2

Training: Off

Cardio: 30mins SS run

Diet:

Cals - 1770 (target 1900)

Protein - 121g Slackkk.

Carbs - 191g

Fats - 58g

Update:

Have lost a couple of cms here and there according to measurements, and a bit more vascularity in the upper body. Scale shows a 5kg loss within the 3 weeks I've been logging cals. This week I'll get my shit together and sort out my macros.

[Kiwi]

What macro's will you aim for, or work best for your body/goals?

[poos_n_wees]

What macro's will you aim for, or work best for your body/goals?

Worked out the averages for the past 2.5weeks and came up with:

Cals: 1689

Protein: 159g

Carbs: 154g

Fats: 49g

Thats almost 300 cals under maintenance... which explains a lot :clubbed:

The goal is still to drop fat but hold onto as much muscle as I can.. so for the next couple of weeks I'm gonna try shooting for 1800 (100cals under maintenance), and it'll look something like this:

Calories: ~1750-1850

Protein:

Constant: ~170g

Carbs:

Training: 165g

Non-training: 100g max

Fats:

Training: 53g

Non training: ~80g

Water:

3-4L daily

If by the end of the 2 weeks I'm still losing on measurements, then I'll increase cals a lil more or add in a refeed or something.

As for training.. I'm back to this split (start 12/2)

1: Horiz emph/gunz

2: Heavy quads/light hams

3: Off

4: Vert emph/tris

5: Heavy hams/light quads

6: Off

7: Off

But I'll cut back on volume cos of the dieting.

Cardio: 2 x HIIT sessions + maybe 1 SS per week but I think that's being a lil too hopeful

Anyway, yesterday's training: mon 12/2

flat bench

warmup 20x10

40x8

50x6

55x4

60x4

pendlay rows

20x10

40x10

50x10

incline db flyes

7.5'sx12

11'sx10

15'sx6

seated unilat cable rows (lbs)

30x10

45x10

seated ezibar curls

10x10

20x6 wishful thinking :oops:

12.5x10

unilat preacher curls (lbs)

15x7

15x7

Cardio: No

Diet:

Cals: 1760

Protein: 186g

Carbs: 173g

Fat: 36g

[Kiwi]

Macros sound good.

Yeah - I have just been through mine lately and made similar changes. It is amazing how, even though you may be eating clean, by doing the sums it helps to identify what may be limiting growth. I have recently bumped up my cals (even though I want to lose fat) but mainly through increased protein. Although it was already high (relative to normal people!), I feel heaps better with it being even higher. Must have had lots of muscle breakdown/repair happening !

[deegee]

Good effort on te training, good that you did a check on the diet, it is so often the reason for lack of progress in reaching a target. I guess I better have a look at my own, its been a while !!

Keep up the good work

[tallulahangie]

I really wish that you would consider competing this year! You would look amazing!