summer cut guy

[train hard]

want to keep track of my workouts and progress leading into competition early next year see how i go

today was legs

lying leg curls

4 sets 0f 12 to 15 reps

stiff leg deadlifts

60kg x 12

100kg x 12

100kg x 12

140kg x 10

squats

60 kg x 12

100kg x 12

140kg x 12

160kgx 10

160kgx 10

160kgx 10 (first time i squated more then 140 without a belt tonight and was surprised my back felt fine and i was getting nice controlled reps)

single leg leg press

4plates per side 12 to 15 reps per leg 4 sets at this weight

leg extensions

4 sets of 12 to 15 reps

standing calf raises

2plates per side 20 reps

3plates 12 to 15 reps total of 6 sets

trained with Training partner tonight good pace and intensity took about an hour

goal is to get down to about 10% by christmas without having to do anything to drastic and then make a plan after the new year

[tinytraps]

Strong squats bro! Kutgw 8)

[tomsammce]

GJDM

[I Declare War]

nice, train hard!

[falla]

want to keep track of my workouts and progress leading into competition early next year see how i go

today was legs

lying leg curls

4 sets 0f 12 to 15 reps

stiff leg deadlifts

60kg x 12

100kg x 12

100kg x 12

140kg x 10

squats

60 kg x 12

100kg x 12

140kg x 12

160kgx 10

160kgx 10

160kgx 10 (first time i squated more then 140 without a belt tonight and was surprised my back felt fine and i was getting nice controlled reps)

single leg leg press

4plates per side 12 to 15 reps per leg 4 sets at this weight

leg extensions

4 sets of 12 to 15 reps

standing calf raises

2plates per side 20 reps

3plates 12 to 15 reps total of 6 sets

trained with Training partner tonight good pace and intensity took about an hour

goal is to get down to about 10% by christmas without having to do anything to drastic and then make a plan after the new year

Nice job.

And good luck for your goal!

[train hard]

GJDM

can you translate for me bro? I no understand

nice, train hard!

thanks dude seen some of your workouts and they pretty motivating

Today was Chest

Flat bench Press

60kg x 12

100kgx 12

140kgx 8

140kgx 8 plus 2 forced reps to get 10

120kgx 10 plus 2 forced reps to get 12

dumbell incline press

44kgx 10

44kgx 10

50kgx 6

44kgx8

flat bench dumbell flys

22kgx15

27kgx12

27kgx12

low pulley cable crossovers on knees coming in under the chest

4 sets of 10 to 15 (don,t usually do this but TP has about 10 different variations of cable flys that he loves doing looks gay but actually felt it working where he said it would

energy good tonight and had a young bodybuilder train with me and my regular partner which gave me that little extra push. Slowly cutting the junk out of my diet and will have it all sorted next week

[train hard]

530am

Walked to local league club about 5 mins away and done 10 /100meter sprints

sprint 1 length then walk back to start take a few breaths then repeat love this sort of cardio fun and over in about 20mins walked home and had breakfast

tonight was arms

cable tricep pushdowns

half stack x 20

full stack x 8 to 10 3 sets

dumbell skull crushers

44kg x 12

50kg x 8

50kg x 8

close grip bench press

3 sets of 100kg x 8 to 10

Barbell bicep curls (in the squat rack WHAT! )

40KG X 12

60KGX 10

70 KGX 6 ( these looked ugly but hurt my bis real bad)

machine precher curls

3 sets of 8 to 12 reps

standing dumbell curls

18kg X 12 reps per arm

20kg X 10

done now time to put my tight tshirt on and go to the nightclub (not serious)

[train hard]

calves and shoulders

toe press on leg press machine

3plates per side 20 reps

4 plates 15 reps

5 plates 10 reps

3 plates 30 reps (rest pause at 15 reps)

seated calve raise

40kg 20 reps

60kg 12 reps

50kg 15 reps

seated shoulder dumbell press

warmup 25 reps

34 kg x 12

44 kg x 10

50 kg x 7 plus 2 forced reps to get 9

44 kg x 10

pin loaded machine shoulder press

half stack(100 pounds?) 20 reps

hole stack 210 pounds 7 reps

150 pounds 12 reps

standing bent over dumbell rear flys

15 kg x 15 reps

20 kg x 12

20 kg x 12

25kg x 8

cable side raises

3 sets of 10 to 15

barbell shrugs

140 kg x 15 reps

180 kg x 12 reps

180kg x 12

140 x 17

good workout today energy was good shoulders felt pumped as

[steak]

Trainings looking sound bro :nod:

Good luck with the cut 8)

[train hard]

Trainings looking sound bro :nod:

Good luck with the cut 8)

thanks bro

back day

4 sets of bodyweight chins 10 reps each last set did 4 forced reps

T/bar rows

60 kg X 10

80 kg x 10

90 kg x 8

90 kg x 9

Hammer strength single arm rows

20kg per arm 12 reps each

40 kg x 10 reps

50 kg x 8

50 kg x 8 plus 3 forced reps per side

underhand lat pulldowns

half stack x 12

3 sets of 3/4 stack 8 to 10 reps

seated low cable pulley rows

4 sets 10 to 15 reps

straight arm cable pullovers

3 sets of 10 reps

greatworkout goal was to isolate the lats and they where pumped to the max!

had a 10 minute break and talk downed some BCAAs and arginine with a little waxy maize

then done 20 minutes on the skipping rope and punching bag nothing flash or hard just a bit of a wind down

[train hard]

legs

leg press

warmup X 20

4pps x 15

6pps x 15

8pps x 15

10pps x 10

10pps x 10

squats

100kg x 15

140kg x 15

180kg x 8

180kg x 8

140kg x 12

walking dumbell lunges

17kg each arm 8 lengths of aerobics room (nobody in there) 15 to 20 meters long at a guess

lying leg curls

4 sets of 12 to 15 reps

leg extensions

1 set of 50 reps having a short break at half way light weight

energy not the best today had wee tummy bug don,t know what caused eat didn,t eat anything out of the norm annoying was just sitting down staring at the floor between sets just wanted to get the job done then go home never mind tomorrow is another day

[train hard]

Chest and Calves

Incline barbell press

60kg x 15

100kg x 12

120kg x 10

150kg x 5 plus 2 forced reps to get 7

100kg x 10

flat bench dumbell press

44kg x 10

50 kg x 10

56 kg x 6 plus a few forced

44 kg x 10

flat bench dumbell flys

20kg x 15

25 kg x 12 (3 sets at this weight)

dips

bodyweight X 20 reps

+20kg x 14 reps

+40 kg x 8 ( took off the weight belt and repped out some bodyweight reps)

seated calf raises

40kg x 20

40 kg x 20

50 kg x 15

50kg x 15

hack squat calf raises

100kg 4 sets of 10

good workout tonight going to give arms a miss tomorrow and instead gona do a deadlift and squat workout on saturday just for abit of variety and hopefully lift some decent weight

sitting around 102 at the moment going to go see an old mentor on the weekend and get some feedback on my diet and training and what areas if any i need to put special focus on should be good

[baysprop]

nice lifts bro good luck hitting 10%

[train hard]

nice lifts bro good luck hitting 10%

Thanks baysprop

saturday 22/10

train hards winging it powerlifting workout!

squats

60kg x 10

100kg x 8

140kg x 8

180kg x 8

all sets above 200kg with belt and wraps

220kg x 6

230 kg x 3 i seem to feel like blacking out before reaching muscular failure which is why i stopped im sure if i didn,t get that feeling i could of done a couple more

200kg x 8

180kg x 8

had about a 15 minute break and a few supps

deadlifts

60kg x 10

100kg x 10

140 kg x10

180kg x 8

220kg x 4

240kg x 4

260kg x 2

finished with 3 sets of 200kg x 8 did these sets as fast as i could

longish rest periods today workout took about an hour and a half i don,t do alot of deads anymore as lat development and shape is my main goal at the moment but like to do them once in a while just to prove to myself that i can still do it

[train hard]

shoulders today was a half assed going through the motions workout but its not everyday the ABS win the world cup and was a good reason to have a couple bruskies last night with the family

dumbell shoulder press

couple warmup sets

35 kg x 12

44 kg x 8

46 kg x 8

machine shoulder press

3 sets of 15

cable side raises

3 sets of 15

20 minute walk on treadmill was sweating like a bastard and done sweet fuk all

[I Declare War]

Far out! I'm liking this journal. Inspiration to hit the gym even harder.

[train hard]

back

chin ups

4 sets of 10 to 12 bodyweight

bent over rows

60 kg x 15

100kg x 12

120 kg x 12

140kg x 10

140 kg x 8

t bar rows

60 kg x 12

80 kg x 10

90 kg x 8

80 kg x 8

lat pull downs

4 sets of 12 to 8

low cable pulley rows

4 sets of 15 to 10

cable pullovers

3 sets of 12

good session tonight energy good and pretty much went the hole workout set for set with partner no rest except for how long to do set and change weight good pump

food today and pretty much follow this every day chiken substituted for steak or fish couple times a week and rice for kumara whenever

breakfast

1 cup of oats ( dry measured)

1/2 cup pinnaple

10 egg whites / 2 yellows

10am

250 grams chicken

3/4 cup basmati rice (cooked)

little bit of vegeies

1pm

same as above

4pm

musashi p40

40 grams protein blend and 35 grams carbs

post workout

2 scoops of whey isolate

1 bannana

dinner

250 grams of chicken

mixed green veges

before bed

250 grams of cottage cheese

tablespoon of flaxseeds

scoop of whey

will follow this for the next month then make adjustments if needed

[tomsammce]

GJDM - good job dave man.

[train hard]

legs today

pin loaded leg press supperset with seated hamstring curls

4 sets of 12 to 15

front squats

60 x 12

100 x 15

100 x 15

back squats

160 x 10

140 x 12

leg press

5 plates per side 15 reps

6 plates 15

7 plates 12

7 plates 12 plus a couple forced reps

lying hamstring curls

4 sets 15 to 10 reps

6 sets of standing calf raises in hack squat

100 kg x 15

good session tonight

[train hard]

chest

hammer strength press

20 kg per side 20 reps

40 kg per side 12 reps

60 kg per side 8 reps

70 kg per side 5 reps plus a few forced

incline barbell press

3 sets of 100kg 10 to 8 reps each

cable flys

4 sets of 10 to 15

dumbell pullovers

3 sets off 44 kg 10 to 12 reps

everything good today

[train hard]

trained arms on friday nothing special just a few barbell curls in the curl rack and some close grip benches then finished with cable curls and cable press downs good pump!

diet was spot on this week had my cheat meals at a mates party last night was 3 hole pizzas spread out over about 4 hours and 3 bottles of crown lager very nice sitting just over a 100 lost 2 kg over the last 3 weeks and body starting to look a lot harder allready

just done some cardio today a few laps around the local park and a few sprints worked on my tan too lol nice sunny day

[train hard]

shoulders and calves today

off the floor standing barbell military press

warmup x 20

60 kg x 15

80 kg x 10

80 kg x 8

60 kg x 10

seated dumbell press

30 kg x 10

40 kg x 10

50 kg x 6

bent over rear dumbell flys

3 sets 18kg x 12 reps

barbell shrugs

100 kg x 15

3 sets 140 kg x 15 to 12 reps

cable front raises

3 sets 10 to 12 reps

hack squat calve raises

4 sets of 100kg 15 to 12 reps each

seated calve raises

40 kg x 20

50 kg x 15

60 kg x 10

40 kg x 15

everything allgood tonight

[train hard]

leg day

4 sets leg extensions 15 to 10 reps

squats

100 kg x 15

140 kg x 10

180 kg x 8

180 kg x 8

single leg press

15 to 12 reps per leg total 4 sets

maxed out at 4plates per side for 12

pin loaded machine leg press

4 sets of 15 full stack changing foot positions each set

lying leg curls

4 sets 18 to 12 reps each

stiff leg deadlifts

60 kg x 15

100kg x 12

140 kg x 12

seated calf raises 5 sets of 20 to 15 reps each

energy good today , diet as per plan been taking these fat burners the last couple of days that i got for free months ago hydroxycut don,t like them makes me feel like shit gona stop those and will just get me a pre workout supp have been taking no shotgun on and off the last couple of years really like that one might get some more just to give me a boost since the cals are abit lower

[thatwaslight]

solid training bro!, what is your current/goal weight and what is cal intake atm?

[train hard]

solid training bro!, what is your current/goal weight and what is cal intake atm?

thanks bro

current weight about 99kg down from my heaviest 107 kg (not pretty) a few months ago

don,t have a goal weight but i know i would look in really good condition in the low 90s which looks big on my frame and structure cals is about 3200 at the moment monday to saturday sunday been a ruthless eat anything and everthing day