The Way of the Samurai

[southernsamurai]

Today was arms:

Nothing too interesting

Pushdowns: Few sets to warm up

Preacher curls: 27.5x8x5- last 2 sets were hard as hell

OH DB French: 5sets, weights ranging from 30-45 *form was shit on the 45 so had to go a bit lighter*

Seated DB Curls: 18x8x3

Seated Machine curls: 25-33kgs over 3x8

Incline DB skullcrushers: 10x8x3

CG Push ups: BWx8x1

Standing BB curls: 30x10x3

Pushdowns: 3x8x55, 60, 70

Wasn't 100% today, not a bad pump. Plan on upping food intake from now on, tomorrow is back so will smash the food before and after training.

Eats were similar to the usual, didnt have as much protein as I would have liked- need to go out and do lots of shopping tomorrow.

[HarryB]

Today was arms:

Nothing too interesting

Pushdowns: Few sets to warm up

Preacher curls: 27.5x8x5- last 2 sets were hard as hell

OH DB French: 5sets, weights ranging from 30-45 *form was shit on the 45 so had to go a bit lighter*

Seated DB Curls: 18x8x3

Seated Machine curls: 25-33kgs over 3x8

Incline DB skullcrushers: 10x8x3

CG Push ups: BWx8x1

Standing BB curls: 30x10x3

Pushdowns: 3x8x55, 60, 70

Wasn't 100% today, not a bad pump. Plan on upping food intake from now on, tomorrow is back so will smash the food before and after training.

Eats were similar to the usual, didnt have as much protein as I would have liked- need to go out and do lots of shopping tomorrow.

Nice work man, that's my friday night workout that one.

[southernsamurai]

Thanks mate

Just getting more food in, and take each training session up a level!

Back today so should be good, TP's strong point is back and I know he'll kill me :pfft:

[southernsamurai]

:shock: Fuark my TP was on a mission today! Pushed me to the max, intensity was 10/10. Went as heavy as we could for 8 reps and did lots of sets. Today was simple:

Hammer Strength row:

2plx8, 3plx8, 3.5x8x4, 4x6+2- back was feeling pumped

Neutral grip pulldowns: 63x8x5- TP told me to pull it aggressively with lats, very weak on back so will aim to smash it 110% every time

DB rows: 37.5x8x5 These were great, form was a lot better than last time, drenched with sweat, pace was crazy so was the intensity!

Behind neck pulldowns: 49x8x5- good stretch, pulldown to back of ears

Straight arm pulldowns: 45x8x4- mean stretch, just to finish the lats off

So cooked after this, done in 50-60mins. Learning lots from my TP which is good.

Diet was similar to the usual, just having 4 eggs and 4 bread now and adding mayo to meals for extra fats. Olive oil, peanut butter before bed too.

Just trying to balance out my diet, think going real low fat took its toll on my body as I was getting pretty tired so going to increase fats to most meals and get ready to grow!

Tomorrow is delts, cant wait.

Going to do some early morn cardio tomorrow too!

[Shutupandsquat]

Pulling aggressively with the lats. That SOUNDS like you weren't really squeezing and leaning back. Not to say you were so please explain.

Also training rear delts after the day of back? :-s

[southernsamurai]

Pulling aggressively with the lats. That SOUNDS like you weren't really squeezing and leaning back. Not to say you were so please explain.

Also training rear delts after the day of back? :-s

Lol I was leaning back and squeezing lats hard, aggressive as in smashing the weight- powerful reps.

Thank you Charles Glass

We only do reverse pec deck for rear delts, and don't do anything stupid

[HarryB]

Pulling aggressively with the lats. That SOUNDS like you weren't really squeezing and leaning back. Not to say you were so please explain.

Also training rear delts after the day of back? :-s

Why would you lean back? Does that make it easier to get your arms involved in the movement or something? I got to learn this leaning back business and here I am trying to keep my body upright whilst only rolling my shoulders down and back.

[southernsamurai]

:pfft: not sure if he was referring to arching the back Harry?

Whenever I contract I arch my back and the bar will meet my chest (pulldowns)

[HarryB]

:pfft: not sure if he was referring to arching the back Harry?

Whenever I contract I arch my back and the bar will meet my chest (pulldowns)

I have no idea so I am going to try leaning back next back workout and see how it affects my lats and/or my biceps and forearms.

[southernsamurai]

Today was delts demolition day:

Reverse pec deck: 42x8, 49x8, 56x8, 56x8, 56x5+3

Bent over DB raises: 12x8x4- good pump, tried hard to not use traps

Machine side raises: 35x8, 45x8, 55x8- Felt stronger than usual on these, never touched 55 before. TP wanted to do more variety today so stopped here

Cable side raises: 10x10, 10x10, 15x8, 15x8, 15x8

Seated DB lat raises: 12x8, 14x8, 14x8, 14x8

Cable upright rows: 40x8, 50x8, 50x8, 55x8, 60x8, 30x20, 30x20

Machine presses: 40x10, 45x8, 50x8, 55x8- keeping tension on delts and trying best to squeeze without much arms coming in

Hammer strength presses: 20x8, 30x8, 30x8, 30x8+1+1-alternate-DROPSET-20x6-alternate(3reps per arm)-8 quick reps both arms*spotted*

Delts were very very friend by this point, front and side delts in particular were screaming!

Didn't go to failure on each and every set like usual, TP said he wanted us to hit plenty of volume... THAT WE DID! All the fatigue just accumulated and delts felt really worked and pumped. First time I have done cable upright rows, if I do a wide grip it doesnt impinge my shoulder so much which was good. Will def be doing these A LOT more

Eats were the usual, just added mayo to a few meals and had a pork roast for dinner

Tomorrow is quads with my TP's Dad, should be a killer session!

[southernsamurai]

Today was legs:

Intensity was about a 8/10

Good strong session with my good mate Tinguerilla

Leg extensions to warm up:

3x10-12

Hack squats:0x10, 1x10, 2x10, 2x10, 2.5x8, 2.5x7, 2.5x6, 2.5x6 *Used a diff hack squat this week, felt a lot heavier than the other one*

LP: 5x10, 7x8+1, 6.5x10, 6.5x10, 6.5x9+1, 6.5x8+2. Quads were quite fried from hacks so TG said to go down to 6.5 and get more ROM- this really smashed my quads. The +1, +2 were rest paused, go to 3/4 lockout and repped out.

Front squats: 60x8, 60x8, 60x8, 60x8, 60x8- Quads were really screaming by this point, 1PPS was enough to smash the quads, nice constant tension. Bar didnt roll off this time

Leg extensions:45x20, 45x20, 50x20, 50x18+2*, 50x17+2*

*about 3/4 way up partials

Superset:

Lying leg curls: 35x10x5

Legs were well pumped, not as intense as my last train with TG but good intensity and decent pace. Getting used to the volume and stronger on things like hacks. Will take the advice of going deeper on LP and making sure ROM is good

Today's eats were:

M1: (7:00) 4vogels, 4eggs, Basil pesto (olive oil, basil, cashew nuts) *just for some more fatty acids* Some kumara pre train

M2: (9:50) 25g whey protein, 50g dextrose

Will follow these meal up with chicken/rice+pesto/mayo

Some kumara in there as well and probably some steak or salmon for tea.

Anyway was a good train and good see TG, always good to have someone push you hard and keep the intensity up.

[Shutupandsquat]

Pulling aggressively with the lats. That SOUNDS like you weren't really squeezing and leaning back. Not to say you were so please explain.

Also training rear delts after the day of back? :-s

Why would you lean back? Does that make it easier to get your arms involved in the movement or something? I got to learn this leaning back business and here I am trying to keep my body upright whilst only rolling my shoulders down and back.

I mean leaning back a LOT, Harry.

[rod-dog]

Today was delts demolition day:

Reverse pec deck: 42x8, 49x8, 56x8, 56x8, 56x5+3

Bent over DB raises: 12x8x4- good pump, tried hard to not use traps

Machine side raises: 35x8, 45x8, 55x8- Felt stronger than usual on these, never touched 55 before. TP wanted to do more variety today so stopped here

Cable side raises: 10x10, 10x10, 15x8, 15x8, 15x8

Seated DB lat raises: 12x8, 14x8, 14x8, 14x8

Cable upright rows: 40x8, 50x8, 50x8, 55x8, 60x8, 30x20, 30x20

Machine presses: 40x10, 45x8, 50x8, 55x8- keeping tension on delts and trying best to squeeze without much arms coming in

Hammer strength presses: 20x8, 30x8, 30x8, 30x8+1+1-alternate-DROPSET-20x6-alternate(3reps per arm)-8 quick reps both arms*spotted*

Delts were very very friend by this point, front and side delts in particular were screaming!

Didn't go to failure on each and every set like usual, TP said he wanted us to hit plenty of volume... THAT WE DID! All the fatigue just accumulated and delts felt really worked and pumped. First time I have done cable upright rows, if I do a wide grip it doesnt impinge my shoulder so much which was good. Will def be doing these A LOT more

Eats were the usual, just added mayo to a few meals and had a pork roast for dinner

Tomorrow is quads with my TP's Dad, should be a killer session!

Shit son! Awesome volume , i think i would have been died doing that amount but im going to try today :nod: Keep up the hard training , another journal for me to follow

[southernsamurai]

Thanks mate!

I think the fact that we didn't do our usual every work set to failure thing would have made the difference.

Basically for that session my TP said we'll do volume to fatigue the muscle (accumulate fatigue with the no of sets/exercises).

My delts are bloody sore from that! The cable upright rows definitely worked my side delts really well- that session took us under an hour.

[tinytraps]

Training looking solid bro. Do you like to leave your presses to the end when your delts are prefatigued or do you guys just mix it up?

[southernsamurai]

Training looking solid bro. Do you like to leave your presses to the end when your delts are prefatigued or do you guys just mix it up?

Thanks mate.

A bit of both, if my TP's joints/elbows are giving him grief we will pre fatigue and slow down the tempo on pressing to really feel them burning, if he's feeling ok we will start with some sort of pressing movement.

I've also noticed that my shoulders (joint) feel a lot better once I've warmed them up with rear delts then move on to pressing as opposed to going into pressing right off the bat

[southernsamurai]

Doing a new split:

Legs- did them on Saturday so going to do them next Monday

Chest/Tri

Off

Back/bi

Shoulders

Off

Off

Today was Chest/Tri:

Incline BB press: 60x8, 80x8, 70x10, *70x6-60x4*should've done a dropset from the first set of 70 or done 60 for this set, chest was pumped beyond belief. Haven't done incline, so just working my way up and going by feel- felt awesome on my chest!

Flat DB: 27.5x8, 32.5x6, 32.5x5+1, 25x8 *Goal will be to get 8 reps on 32.5 next time, incline really hammered my chest! Form on these is getting a lot better, able to control the contractions now instead of being all over the show

Dips: BWx10, BWx8, BWx7- these were awesome, stayed a bit upright and elbows out pushing with my chest- mean stretch and insanely pumped at this point

Standing Cable Flyes: 12x10, 18x8, 18x8, 18x8, 18x8- these were great, really stretched the pecs and was able to keep the tension on them, pecs felt like they were gonna pop!

Overhead DB extensions: 30x8, 30x7, 30x6+2, 25x7+1, 25x6+2 *These were really good, just focused on being a lot stricter this time goal is to get 4-5 sets of 8-10*

Skullcrushers: ezbar+10x10x3, +15x8, +15x6+2, +10x8+2

Pushdowns: 42x8x4, 42x8-36x8-24x15*Triple DROPSET*

Very good intensity today, I kept things moving and lead the way today. Took us about 50mins to just under an hour all up. Everything was pumped beyond belief- could be the carbs :think:

Today's eats:

M1: (8:30) 3/4 cup of oats, 4 eggs, 100g yogurt

M2: (11:00) 200g chicken breast, brown rice+bit of mayo

M3: (13:00) 200g chicken breast, 1 banana

2:30-3:30 *train* *vitafresh electrolyte drink *30g carbs*

M4: (15:30) 25g whey, 30g dextrose

M5: (16:20) 1 cup brown rice, 200g lamb steak

M6: (18:00-18:30) Probably will be a protein and vege meal

M7: 20:30-21:00) Peanut butter and a shake or steak and veges

All in all a good day in the gym today, stoked with how pumped the incline got my chest. Will be sticking the incline still progress stalls and/or gets stale.

Tomorrow is an off day, maybe some cardio before breakfast- will see how I feel.

Can't wait till back/bi's on Thursday! LETS GO :twisted:

[HarryB]

Nice volume, good work mate.

[genetic freek]

Doing a new split:

Legs- did them on Saturday so going to do them next Monday

Chest/Tri

Off

Back/bi

Shoulders

Off

Off

Today was Chest/Tri:

Incline BB press: 60x8, 80x8, 70x10, *70x6-60x4*should've done a dropset from the first set of 70 or done 60 for this set, chest was pumped beyond belief. Haven't done incline, so just working my way up and going by feel- felt awesome on my chest!

Flat DB: 27.5x8, 32.5x6, 32.5x5+1, 25x8 *Goal will be to get 8 reps on 32.5 next time, incline really hammered my chest! Form on these is getting a lot better, able to control the contractions now instead of being all over the show

Dips: BWx10, BWx8, BWx7- these were awesome, stayed a bit upright and elbows out pushing with my chest- mean stretch and insanely pumped at this point

Standing Cable Flyes: 12x10, 18x8, 18x8, 18x8, 18x8- these were great, really stretched the pecs and was able to keep the tension on them, pecs felt like they were gonna pop!

Overhead DB extensions: 30x8, 30x7, 30x6+2, 25x7+1, 25x6+2 *These were really good, just focused on being a lot stricter this time goal is to get 4-5 sets of 8-10*

Skullcrushers: ezbar+10x10x3, +15x8, +15x6+2, +10x8+2

Pushdowns: 42x8x4, 42x8-36x8-24x15*Triple DROPSET*

Very good intensity today, I kept things moving and lead the way today. Took us about 50mins to just under an hour all up. Everything was pumped beyond belief- could be the carbs :think:

Today's eats:

M1: (8:30) 3/4 cup of oats, 4 eggs, 100g yogurt

M2: (11:00) 200g chicken breast, brown rice+bit of mayo

M3: (13:00) 200g chicken breast, 1 banana

2:30-3:30 *train* *vitafresh electrolyte drink *30g carbs*

M4: (15:30) 25g whey, 30g dextrose

M5: (16:20) 1 cup brown rice, 200g lamb steak

M6: (18:00-18:30) Probably will be a protein and vege meal

M7: 20:30-21:00) Peanut butter and a shake or steak and veges

All in all a good day in the gym today, stoked with how pumped the incline got my chest. Will be sticking the incline still progress stalls and/or gets stale.

Tomorrow is an off day, maybe some cardio before breakfast- will see how I feel.

Can't wait till back/bi's on Thursday! LETS GO :twisted:

You missed carbs on meal 3 Before training. Meal 6 needs carbs too.

[southernsamurai]

Thanks bro.

Yeah it was just coz I didn't cook enough brown rice eh, had a cup for lunch then thought better leave the left for post w.o thats why I just had a banana. Will definitely cook more tomorrow and from now on.

[I Declare War]

Thanks bro.

Yeah it was just coz I didn't cook enough brown rice eh, had a cup for lunch then thought better leave the left for post w.o thats why I just had a banana. Will definitely cook more tomorrow and from now on.

You're asian so you should have a rice cooker already. Just cook up 1kg and glad wrap your portions and stick them in the freezer. Then whenever you wanna eat some brown rice pop it in the microwave and 2 minutes later you're good to go!

[genetic freek]

Thanks bro.

Yeah it was just coz I didn't cook enough brown rice eh, had a cup for lunch then thought better leave the left for post w.o thats why I just had a banana. Will definitely cook more tomorrow and from now on.

Also when you say chicken - is that just plain chicken?

[southernsamurai]

Thanks bro.

Yeah it was just coz I didn't cook enough brown rice eh, had a cup for lunch then thought better leave the left for post w.o thats why I just had a banana. Will definitely cook more tomorrow and from now on.

You're asian so you should have a rice cooker already. Just cook up 1kg and glad wrap your portions and stick them in the freezer. Then whenever you wanna eat some brown rice pop it in the microwave and 2 minutes later you're good to go!

Insterating..... Yeah just need to be more organised and consistent, probably better to over shoot my nutrition than to under do it.

Thanks bro.

Yeah it was just coz I didn't cook enough brown rice eh, had a cup for lunch then thought better leave the left for post w.o thats why I just had a banana. Will definitely cook more tomorrow and from now on.

Also when you say chicken - is that just plain chicken?

The chicken is pan fried in oil mate for extra cals.

[southernsamurai]

Today was back:

Intensity was ok, prob need to cut the volume down a bit- was so shagged by the time we had to hit biceps.... Pace could always be better!

Pull ups: BWx13, BWx7, BWx6- Lots of progress to be made on these, will be consistently smashing them, surprised I still got 13 on first set even though BW is creeping up.

Tbar rows: 2plx10, 3plx8x5, *Last set was 3plx8-2x6-1x8* Back was pumped to bits from this.

Close grip pull downs: 42x8, 48x8x5- last two sets were hard as, had squeeze the living shit out of lats to get 8 reps. Last set was dropset to 42x4-30x6. Lats=TOAST

Close grip seated rows: 54x8x3, 54x6+2x2-- last two sets on these were so hard, back was just pumped beyond belief and lats were struggling to contract.

Straight arm pull downs: 4x10 to finish off lats

Preacher curls: 25x10, 35x7+1, 35x7+1, 25x8x3

Cross body hammer curls: 15x8x4

Cable curls: 24x10, 36x7+1, 30x8+2- *Close grip*

Back and bi's= FUARKED!

Back was very pumped, think we just need to keep the pace up and told TP that so should be sweet.

As mentioned before, might reduce volume a bit somewhere as was just really cooked when it came to bi's. Tbar rows felt mint! Will move up to 3.5 PPS, as long as form doesnt go out the window.

Diet was the usual:

M1: 4eggs, 4 toast+sauce, shake not long after

M2: chicken/rice/sauce

M3: same as above

M4: Yogurt, banana, can of V

M5: *20g carb drink during training*

M6: 25g whey, can of creamed rice

M7: Chicken drumsticks+rice+veges

M8: Maybe some more meat or something

Tomorrow is shoulders, really need to step up the intensity.

Gonna push my TP bloody hard tomorrow :twisted:

[Monarchking]

im not a big bicep training fan and when I used to tack them into a back/bi they never got done at all. After a back smash last thing you wana do is curl lol