Stayin safe

[Luigi]

Gonna add a few posts from last couple weeks

current weight as yesterday is 104kg

Going to bulk to then drop fat down to sub 12%. currently around 15ish.

.

Workout focus atm is on keeping reps mid range but using mint ROM, form, and time under contraction. not gonna worry too much about lifting 'heavy' just yet but expecting some mean strength gains, high volume

Diet is going to be generally clean and high protein mid carb, lots of meat and veges, a little fruit, and a lot of REAL food.

today is a rest day so i will post legs (thurs workout)

BB squats

60x20

100x8

140x5

140x5

140x5

140x5

140x5

140x5

d/s

60kg fronts x 10

60x10

Leg ext

5 sets

l/leg curls

3 sets - huge cramp

5 mins cardio to get blood flowing again

v-squats

3 sets of max

10 mins break for a shake

Calfs x 6 -8 sets of various

doing chest 2mo. keen as to smash the F*k outta it.

[Luigi]

Chest + Biceps

BB flat bench

60x12x2

80x8

100x8

120x7 last 2 spotted

100x8

100x8+flat db flys

80x7+flat db flys

60x8+flat flys

BB incline

40x12

60x8

60x8

cable curls

3 s/sets

seated curls

3 s/sets

Wee pump on chest fly machine + pushups to finish

Training today felt wicked.

[Luigi]

Yesterday

sposed to be back but biceps felt ripped from saturday so did delt/tris instead

WArmup

5 mins

Seated bb press behind head

40x12

50x10

60x10

60x8

60x8

Bent over flys(rear)

15 x 3 sets

In front of head

60x10

60x8

60x8

Standing raises s/s seated raises (strict)

17.5x12 + 10x6

17/5x10 + 7x8

17.5x10 +7x8

Standing raise s/s front plate raise

17.5 + 20 x 3 sets

Seated Tri pushdowns

4 sets

Rope ext

3 sets

[Luigi]

Today was back. Havent trained it in roughly 2 weeks so about time !

cg hammer pulldowns to warmup

2 sets

BB Deadlifts

60x8

100x8

140x8

180x6

200x4-5 (lost count lol)

dropset

140x8

Machine pulldowns wide grip

4 sets

One Arm Hammer Rows

5 sets

Cable rows

2 sets

Notes: Deads felt good today - Went up nice and easy and smoothly.... was still an effort though and was dripping with sweat for the rest of workout !

[Luigi]

Sorry been slack with updates. still been training

diets been pretty good. cutting down on bodyfat atm so carbs have been cut way back. protein and fats both slightly up.

today was back

Deadlifts

60x8

100x8

140x8

180x5

200x1

Seated row

50x12

70x10

70x10

T-bar row

60x10

60x10

60x8

Hammer pulldown

3x12

Rack pulls - from mid shin height

170 x 3 sets x few reps

Notes: arrived at gym thinking i had 2 hours but only had 1 left before close so missed out on doing calves.

Deadlifts felt easy but my waterbottle leaked in my bag which wet my straps so had to pull with no straps or chalk and with a bar with no grip so that kinda sucked.

Up early tomorrow for some morning cardio, then chest and tris in the evening, will post up a days diet 2mo too.

[Luigi]

Training

Chest+Biceps

warmup 5 mins

BB flat bench

60x15

80x12

100x8

100x8

100x8 + 60x8

Incline db flys

17.5 x 12

20 x 10

20 x 8

Smith machine incline

3 sets of 10-12 s/s with ez-bar curls 27.5x10x3

Cab curls s/s with rev curls

3 sets x 10-15

Diet:

6:30 - protein shake

6:30-7 - 30 min walk

8 - bowl of oats + milk + can of tuna and multi

10 - chicken + broccoli

1 - chicken + broccoli

3:30 - protein shake

5:30-7 - naptime lol

7 - rice + chicken + multi

8-9 - workout

9 - pwo shake dextrose + protein

10:30 - chicken and peas/corn

11 - shake + gaba + zma

11 - sleep

Notes: had a crappy sleep so felt knackered and fell asleep when i got home

workout was good, weak but good intensity. used to having a LOT more carbs than this. on the plus side im looking leaner already

must be more organised tomorrow.... rest day,abs,calves,cardio.

[Luigi]

Yesterday was cardio/abs/calves

Seated calve raise

3 sets

Standing calf raise

3 sets

Calve raise on leg press

3 sets

Ab curls - cable

5 sets

Ab -leg ups ?

4 sets

Cardio - 30 mins on incline - fast walk

Diet:

Good - didnt write down so dont have specifics.

Today

Legs

BB squats (some knob was doing curls in the squat rack "hey bro cant you just pick the bar up of the floor instead of taking the only rack in the gym" ..... yea i guess..... 'quickly moves' haha)

60x15

100x8

120x5

140x5

160x6

140x12

100x20

Leg ext

lots of sets till failure

Hams

3 sets

Cardio

2o mins on the bi-cycle

Notes: First time doing 20-rep squats.. talk about exhausting ! made it to 13 then had to pause/breath at top then do 2 at a time the rest of way

Felt f*ked rest of workout and kept cramping up. note to self : do squats last next leg train.

Diet:

8: Bowl of oats+milk

10: Chicken + rice

1: Chicken + rice

3: Tuna can large + Nuts

5:30: 4 bits toast

6: chicken + rice + veges

7-8:30: training + cardio

8:30: Dextrose + protein shake

9:30: Steak + veges + rice

10:30 shake + gaba + zma (to come)

[thatwaslight]

pics phaggot.

[Luigi]

pics phaggot.

dont you ever sleep c*nt?

nah man im as fat as you atm lol

[Luigi]

Shoulders and triceps

Delt warmup

5 mins

DB press (seated 90degree dbs touching shoulders. no spotter)

20x12

27.5x12

35x12

40x8

Seated behind head BB press (half ROM, from bottom to just above head)

5 sets of 40x10-12 nice and slow focusing on contraction

Dips (minimal rest between sets,parallel at bottom, stop before lockout)

Bwx20

Bwx15

Bwx12

Seated tri pushdowns (machine)

2 sets x 10-12

Overhead cab ext

2 sets - max

Seated Lateral raises

3 sets to finish

Notes: Trained in morning so only had a quick small meal and a shake before train, weighed in at 96kg. forgot to do arnold presses ! but all up a good train. now to watch some world cup footy and have a few drinks

[I Declare War]

hey some good training going on here. keep it up!

[Luigi]

hey some good training going on here. keep it up!

Thank you kind sir !

[Luigi]

Yesterday was cardio/abs

so beach running for 30-45 mins then abs

today was back

deads

cab rows

pulldowns

db rows

lat ext

weighed in tonight at 99kg shit. had mcd's today though as i was unorganised as f*ck and needed to eat something pre-training. gonna be on f*ck all carbs tomo so will weigh again should be down a bit i imagine.

2mo chest/bis

peace.

[thatwaslight]

Weren't you 105 a few days ago?...

[Luigi]

Weren't you 105 a few days ago?...

no. i was 96 a few days ago. a few weeks ago i was 105

today was chest/biceps

bb bench

bb incline

cab flys

db curls

machine curls

chest press

[Mike Zero]

What you cutting down to?

[viva]

pics

[thatwaslight]

pics

Where have you been hiding?

[thatwaslight]

[Luigi]

What you cutting down to?

im not. just wanted to see how easy it was to put weight on.... turns out its very easy. got to 105 but then gut started getting bigger so dropped down this was a few months ago now.

wanting to stay between 95-100 and continue to get leaner as summer is almost here. which is getting kinda hard to be honest. even eating clean and training hard still finding it hard to maintain that much mass naturally.... thinking about jumping back on something soon.

pics

ill pm you some nudes.

llama gif

\

LOL

btw rest day 2day. bit of cardio but thats it.

legs 2mo. might try 140x20 see how i feel

[Luigi]

workout tonight was legs

bb squats

60x12

100x12

120x12

140x12

160x8

140x8

140x8

140x8

leg ext

many sets

good mornings

4 sets

front squats

3 sets

bb back squats

20 rep set to finish

notes: great workout, much feeling of pump in legs, received a few compliments at work how im looking bigger lately and got told i had good form on my squats from an old timer at gym

[Luigi]

no love ?

rest day 2day. might start taking a few vids.

got delts 2mo gonna go max rep on 40's shoulder press if my mates gon train with me.

[I Declare War]

no love ?

rest day 2day. might start taking a few vids.

got delts 2mo gonna go max rep on 40's shoulder press if my mates gon train with me.

Shit that's a lot of good volume on the squats there bro. good work!

[Luigi]

yesterday

shoulders.trisa

wamrup

db press

20x12

27.5x12

32.5x12

42.5x8

arnold press s.s with lat raise

20 + 12.5 x 3 sets

bb press behind head s/s with front [plate raise

40-60 + 20 x 3

dips

bwxmaxx3

tri pushdown machine

3 sets max reps

weight. 97ish

[Luigi]

no love ?

rest day 2day. might start taking a few vids.

got delts 2mo gonna go max rep on 40's shoulder press if my mates gon train with me.

Shit that's a lot of good volume on the squats there bro. good work!

thanks man. trynna get stronger as i lose a bit of bodyfat seems to be working