Z day April 28th BEETUS ON

[tinytraps]

Redemption bw 94.5 in gym gear, fed and watered

Clean and strict press 20x10 40x3 50x3 60x1 70x1 80x1 PB \:D/

Squats 20x10 60x3 70x3 80x3 90x3 100x3 110x1 120x1 130x1 110x3x2 120x2

Chins bwx3x2 bw+10x3x4 bw+10x5

Close grip bench 20x10 40x10 60x5 80x3 90x1 100x3x4 105x1x7 105x3

Seated row machine 15x5

Iron cross face pulls 10x5

If at first you dont succed try again until you smash that baby outta the park. Shoulder was still giving me grief but I think its more tight traps/front delts so will be doing a tonne of rear delt stuff and stretching everyday til it comes right. Squats felt quick on the top set. Chins were again good. For some reason the cage with the pullup bars is situated right at the lowest roof point so as I pulled up I almost put my head through the roof. Close grip bench felt good once I had found the groove. Want to try these savikas press things tommorow look like fun!

[tinytraps]

Pullups bwx3x5

Savikas press (bar set at chin height) 20x10 40x5 50x3 60x3 70x1 75x1x3 60x6

Strict curl 20x10 40x5 50x1x10

some other rubbish

Spent the morning catching up on anime fuar japanese cartoons are way more cooler than anything else. Savikas presses are very hard I can see them being very beneficial to my overhead power. Definetley going to be regular in the program.

[Big john]

Pullups bwx3x5

Savikas press (bar set at chin height) 20x10 40x5 50x3 60x3 70x1 75x1x3 60x6

Strict curl 20x10 40x5 50x1x10

some other rubbish

Spent the morning catching up on anime fuar japanese cartoons are way more cooler than anything else. Savikas presses are very hard I can see them being very beneficial to my overhead power. Definetley going to be regular in the program.

ultra strong this with vodka n red bull...brb sobbering up :shock:

[tinytraps]

ultra strong this with vodka n red bull...brb sobbering up :shock:

Im up to episode 45, shit is gettin legit!

box jumps 2x5

Squat 20x10 60x3 70x3 80x3 90x3 100x1 110x1 120x1 130x1 :/

Chinups bwx3x2 bw+30x1x10 (vol PB)

Incline bench (chins/pulls in between each set) 20x10 60x5 70x3 80x3x5

Was a poop session today. Generally felt weak. Squats felt good up to top set where I stalled right in the middle. Think im going to add in more partials to get the cns primed for lifting heavier loads. Im getting bored with the 3 day split so going to hit one lift a day and smash it til Im ready to change it up again.

[tinytraps]

BW 90.5 this morning. 12 weeks til CBC open. Time to get strong!

W1 d2

shoulder circuit 2x40

rear delt flye 5x10

Clean press 20x10 40x3 50x3 60x3x10 70x1

Btn push press 20x5 40x5 60x5x5

Rear delt flye 5x10

Scarecrows 5x10

Pushdowns 5x10

Abs 100 reps

Man pressing is feeling strong atm. Im working off an 80kg max but I think Im good for a bit more. Going to do some conditioning tommorow (probably a swim sesh).

[tinytraps]

Deadlifts 20x10 60x2 80x2 100x2 120x2 140x2x6

sldl 100x5x2

Pullups 4sets

scr 57x10x5

shrugs 100x10x5

cable crunches 195x10x3

Deads felt not too bad today. Multiple sets suck though. Not using a belt + abs everyday = goddam abdominal tyranosaur.

[Big john]

core of molten steel 8)

[tinytraps]

core of molten steel 8)

My belt doesnt fit and Im too stingy to buy a new one so thats what Ill have to live with lol

BW 90kg am

Mid range bench lockouts reverse grip 20x10 60x3 70x3 80x3 90x3 100x3 110x3 120x1 normal grip 120x3 130x2 140x1x2

Bench press 20x5 60x5 80x5 100x1 110x1 120x1 (bw PB) 100x6 (slippy bar so stopped)

Machine pulldown stackx15x3

Face pull 30x15x3

Machine row stackx15x3

2.4km run 17ish mins

ab circuit 3x20

1km xtrainer 2.56

Bench felt mint today. Really like the reverse grips hits the tris good, only thing is its a bit harsh on the ol wrists. Suprised to hit 120 bench has been feeling poo lately, but it flew up. Had a spotter on hand so felt a lot more confident made a big difference. Afterwards did some pump stuff lats were swole, legs real sore from yesterday so did some running to flush them out. Going to do some pin squats and maybe rackpulls. See if I can beat mason haha

[tinytraps]

Madness

Pin squats (set at nipple height) 20x10 60x10 100x10 140x10 180x3 220x3 240x1 260x1 280x1 300x1 =PB 310x1 PB 320x1 PB 330x1 PB 340x1 PB

Rack deads (at knee) 60x5 100x1 140x 180x1 200xm 200x1 220x1 230xm

Hammer curls 12x5 22x5 30x5 PB 30x3x3

Cable crunches 195x10x3

Bent a bar at the gym = good day in the office. Midsection was really hammered on pin squats and rack pulls which was the aim of today also to get the body use to the heavy stuff again. Missed 200 with the double overhand grip no hook was so close. Also missed 230 on grip no chilk + no knurling = no grip.

[tinytraps]

Incline bench (3 wide grip pullups in between each set) 20x10 40x3 50x3 60x3 70x3 80x1 90x1 100x1 PB 110x1 90x1x4

Front squat 20x5 40x5 60x1 80x1 90x1 100x1 110x1 120x1 130x1

We are are having a front squat challenge today so I thought Id post something up. Was only expecting 110 nek minnit 130 lol I will call that a PB at this bodyweight (92 in gym gear 90 dry) Will post vid up later. Happy with inclines 110 was a bit too far today but with some focus I will smash it.

[tinytraps]

[Monarchking]

^^ good job, shit looked heavy!

[Panzer]

Looking good there bro! (no homo)

[Big john]

who is this

i dont even know who?...

:twisted:

Solid work on the squats broseff...fuark looking Trim there slimjim

[tinytraps]

^^ good job, shit looked heavy!

haha it was a hard squat. Dont think its as hard as some of those 20 rep squats your hittin :shock:

Solid work on the squats broseff...fuark looking Trim there slimjim

And no chance of that changing anytime soon :roll: Need to get use to the aesthetic sizes

Reverse grip bench 40x10x10

superset

DB curls 14x10x10

1.2k run

situps x100

just a fun muck around session pumped up the guns and got the lungs working. Burnt off the box of ciders from last night. Going to start tapering off carbs this week and switching things up to a mod paleo. After a few weeks of low carbs I want to hit up a keto/IF hybrid I have been reading about. Should help things move nicely.

[tinytraps]

Looking good there bro! (no homo)

Cheers Panzer! Need to lift good too

Squats 20x10x2 60x3 70x3 80x3 90x3 100x3x6 100x6

thats all she wrote.

[tinytraps]

2nd train of today

Bench press 60x5x2 100x3x2 110x1 120x1 125x1 bwPB 130xm 100x10

Chins bwx3x2 +10x3 +20x2x6

[steak]

geez your looking heaps trimmer bro :clap:

[OnlyHuman]

Oh my ...oh my :shock:

Looking much leaner than the last time I saw you.

Epic :nod: Well done!!!!!

[tinytraps]

geez your looking heaps trimmer bro :clap:

Oh my ...oh my :shock:

Looking much leaner than the last time I saw you.

Epic :nod: Well done!!!!!

Thanks guys 8) OH when I look like you Ill stop :grin:

training at AUT

log muck around (that thing is harder than I remember)

deadlifts 80x5 100x1 120x1x2 140x1 160x1 180x1 190x1 PB@bw

oh pin press 20x10x2 40x3 60x3 70x1 80x1 85x1 90xm 90x1 PB

pin squat (nipple height) 60x5 100x5 140x3 180x1 220x1 260x1 300x1

other muck around stuff. Good to see the AUT boys in action. Some good weights being lifted and its motivated me to push even harder still got a long way to go before Im even considered strong. Absolutely shagged, got some pinching in my glutes and feels like I have tweaked a lat. Time to have a few days off and get back into it friday or saturday

[Big john]

Time to have a few days off and get back into it friday or saturday

nek minnit

Marathon :pfft: :pfft:

[red machine]

who is this

i dont even know who?...

:twisted:

Solid work on the squats broseff...fuark looking Trim there slimjim

holy shit!! :shock: NZA member right there!! huge changes man, awesome stuff and doesn't seem to have affected strength to much?

[tinytraps]

Red- Haha No team NZA here, I dont curl enough...yet :pfft:

Well suppose to have a rest day. But felt good after a 12 hour nap haha so just kept it simple

hammer grip db press 12x10x2 20x5 24x5x5 30x3x3

db rows 50x10x2

scr 30x10x3

planks

then into the pool

25m sprint x5

100m breastroke arms only

[tinytraps]

Day off..quads have been cramping and low back is still a bit tender.

Experimenting with some different diet protocols. At the moment Im having my normal intake spread over 2-3 meals. I have also cut down carbs and upped protein. Its a lot more convenient like this because its hard to get away at work to eat so having a big feed in the morning lasts me through the day.

Yesterday was something like this

m1 half a chook, spinach, apple

pwo 950g chicken breast grilled, 500g mixed veges

m3 220g mince beef, spinach

Im getting through 900g-1.2kg of meat per day plus 6 eggs or so depending. Will go for a couple more weeks then may move onto this keto/IF hybrid Ive been looking into

[tinytraps]

BW 89.7 getting trim jim

Power squats 20x10 60x5 100x3 120x1 130x1 140x1 150x1 160x1 170x1 180xmiss FUUUUUUUUAAAARRRR then this happened lightning came through the gym the floor started ripping up and my hair turned blonde.

dead bench reverse grip 60x5 80x3 100x3x5 110x1

wg pulls bwx5x5 bwx8 PB

cheat curls 50x5 60x3 70x2 80x1

Squats felt super strong today. Was a bit cheeky going for 180 but man it started to move. The bent bar was positioned badly and rolled up my back tipping me forward and I lost it. I then raged the worst I have ever done and proceded to have the best workout I have had in a long time. Hate and anger is the best motivator!