Stayin safe

[thatwaslight]

[thatwaslight]

[Luigi]

soon bro, soon.

gonna run 1g a week finally get me some 16 inch guns brother

[Luigi]

Gonna restart this and post up some more estats and maybe some evids too !

last training was back

deads

60x12

100x5

140x5

140x3

180x12

180x12

200x8

cab rows

3 sets

pulldowns

3 sets

hammer pulls

3 sets

Straitarm pulldowns

3 sets

shake

calves

3 sets x 3 exercises

Cardio 30 mins

Back felt nailed after this. deads felt good. bounce bounce to keep the momentum going

[thatwaslight]

when are you going to post some pics you f**cking phagget

[Luigi]

aww when i get to 90 ill post some. sittin bout 88 atm. hopefully get there soon coz drinking season is about to start so training and diet wont be the best

[Luigi]

playing catchup tonight

Chest bb flat

60x12

60x8

80x8

100x8

120x5

130x7 + 80x10 (spotted)

incline dbs

25 x X

30 x X

30 x X

cable flys

3 sets of 12-15

BB Squats

60x12

100x8

120x5

140x5

160x5

170x8 + 120x6 + 60x8 (superset. was dripping like a tap after this)

Leg ext

5 sets 12-15

Hack squats

2 light sets to finish

Notes:

bench felt good, squats did not. still managed to get deep enough just felt quite awkward on the set of 170. looking forward to using knee wraps again.

[Luigi]

Saturday was delts and arms

seated press front and behind head

5 sets of each

skullcrushers

tri machine pushdowns

tri pulldowns

cab tri extension

seated db hammers

seated preachers

rope curls

Not in that order ^^

[Luigi]

So how was everyones new year night ?

Mine was ruined by sister !

Whole family and i go to celebrate new years at family gathering, of course she has to wear short skirt and revealing shirt, we give up on her so we say nothing, of course gay little brother has to say "fabulous outfit svetlana" she say thank u then bend over in front of us and mother has to slap father so he not look. we arrive at family gathering and instantly i see pedophile uncle look at her and brother, she look back with sex eyes. all family start drinking but sister drink most because she think it will abort child but she need to go to clinic.

Halfway through she stand up on table and start dance, whole family can see her ovaries area and is shock and we try to get her down, she say "I will be pleasure for men for money u cannot stop me!" father say i sick of this and grabs her by the leg and walks out door with her as she get skin rash from cement floor, he throw her out and uncle chase after, i stop uncle and give him kick to testes with steel toe boot. everybody start cry but i also see in corner of eye little brother being touched on penis by older homosexual cousin, i say fuk this i not intervene and i leave house.

[thatwaslight]

[Luigi]

[Luigi]

Cutting.

Cals are pretty limited atm, although went out for dinner last night and had some pork ribs made for a decent cheat meal.

Training at a crappy gym so kinda making do with what they have.

this mornings training was

Shoulders

warmup 2 sets

seated db press

20x12

25x8

30x8

35x8

40x7

seated side raise

12.5x12x2

10x12x2

seated rear raise

3 sets x 12

seated arnold press s/s with front plate raise

15xMax + 20kgx 8-10 x 2

Ab cable crunches

4 sets of 12 70-upto-stack

standing bb press behind head

40x12x4

Protein shake

X-trainer 15 mins at heartrate 130-140ish

rowing machine

HIIT 1 minute at a slow pace then 30 seconds at fast as possible. did this for 10 mins.

Notes:

Training was good, plenty of volume and roughly 30 second rest periods between sets so all up didnt take too long

Going to train quads+Biceps later on tonight and some more cardio so will update later

might try post eats too

.

[Android]

Cutting.

Cals are pretty limited atm, although went out for dinner last night and had some pork ribs made for a decent cheat meal.

Training at a crappy gym so kinda making do with what they have.

this mornings training was

Shoulders

warmup 2 sets

seated db press

20x12

25x8

30x8

35x8

40x7

seated side raise

12.5x12x2

10x12x2

seated rear raise

3 sets x 12

seated arnold press s/s with front plate raise

15xMax + 20kgx 8-10 x 2

Ab cable crunches

4 sets of 12 70-upto-stack

standing bb press behind head

40x12x4

Protein shake

X-trainer 15 mins at heartrate 130-140ish

rowing machine

HIIT 1 minute at a slow pace then 30 seconds at fast as possible. did this for 10 mins.

Notes:

Training was good, plenty of volume and roughly 30 second rest periods between sets so all up didnt take too long

Going to train quads+Biceps later on tonight and some more cardio so will update later

might try post eats too and pics of self

.

Strong seated DB presses, how's natty-ville these days Luigi?

[Luigi]

Lold at subtle hint down bottom.

Thanks man r.e seated db press. i had a goal of trynna push the 50's at my gym over in aus when i was bulking but only made it to the 45's. this year i will do it though

Hmm its ok. currently just taking a thermal pill to help with fat loss, a multi and some protein.

Going to do a decent bulking cycle in a few months when it cools down a bit so wanting to get fit and lean before then so i can really make the most of it. Cant wait !

[Luigi]

Didnt end up training last night was pretty knackered so just did some cardio instead

This morning i did quads + calves

First time training legs since Dec 14th (see last workout above) so wanted to see where strength was and took some vids to see form.

BB squats

60x12

100x8

120x8

140x8 (added belt)

140x8 (belt)

140x10 (added wraps / vid)

160x10 (wraps / vid)

Leg ext

5 sets

calves

5 sets

Notes: Squats felt alright. wasnt expecting anything huge, first time using knee wraps in over a year so squat numbers should go up a bit over next few weeks.

Going to train hammies + biceps later tonight.

Weights sittin around 87kg in morning

[Luigi]

Hammies + biceps

SLDL

60x12x4

lying leg curl

3 sets

seated leg curl

3 sets

abs cab crunches

3 sets

biceps

3 exercises

cardio

15mins on x-trainer

10mins on rower

good wee sesh

[thatwaslight]

[biggied]

Nice tshirt :nod:

[Luigi]

Nice tshirt :nod:

Haha yeah. its my squat shirt. gets used every leg day.

today was chest+tris

20 mins waiting round for a whale and some faggot to get out of the bench rack.

BB flat bench

60x12

60x8

80x8

100x8

110x8

120x5

100x8

80x8

60x10

Machine flys

3 sets

Incline dbs

3 sets

Triceps

3 exercises

Machine press pump set to finish

Notes: workout was ok. slowly looking more cut. bb bench felt dodgy as f*ck. had no grip on bar at all and hands ended up about 4-5inches out from where i started on the set of 120.

[Luigi]

5:30am - shake + 2 pieces fruit

6am - 3.5km run

6:30 - bowl of oats plus large tuna can

Notes: will update more later, hamstrings really sore from tuesday will try go for another run later + training back tonight.

pretty tired, sore all over so gave training a miss. another walk/run of 5km

plus a lot more carbs today to try recover a bit

[Luigi]

training on Friday.

Back.

bb deads

60x12

100x8

140x8

140x8

180x8

180x10

seated rows

3 sets 12 reps

wg pulldowns

2 sets 10 reps

cg pulldowns

3 sets 10 reps

Notes: trained with a mate whos trying to get into gym so was showing him a few things etc so didnt get much volume in but decent workout anyway.

[Luigi]

Had sat and sunday off

Did cardio (morning) + squats + calves yesterday (night,was in a rush)

then rest of legs + calves this morning (to finish) + cardio (morning)

notes : training on no carbs sucks.

everything is exhausting and feel weak as f*ck.

[biggied]

U relocated to auckland bro?

[Luigi]

U relocated to auckland bro?

nah im just a facebook noob lol. when you going to start a journal bro ? bout time.

[biggied]

Lol. Maybe one day bro, Just been training light lately