Wolffenbuttel

[Wolffenbuttel]

Here are some more progress pic's!

Have been pretty strict on diet and am really happy with my Back ATM!

Bodyfat is sitting at roughly 8% right now which I'm happy with!

I still need to work a bit on my posing but am pretty happy to have my routine sorted and I feel confident holding the poses for extended periods of time!

[Wolffenbuttel]

So Back Again!

Going to try to keep this current I guess my working with GR has inspired me to get back into filling this thing out!

I'm currently in a bulk phase and am competing again in August and September this year. New Program starting tomorrow is going to be a form of 5/3/1 for BB

Here is the template:

Day 1. Delts and Bi's

Standing Military Press- 5/3/1 Protocol

Seated DB Shoulder Press 4x12

Side Laterals 4x12

Barbell Curls 4x12

Preacher Curls 4x12

Day 2. Back (Deadlifts)

Deadlifts- 5/3/1 Protocol

Bent Over Row 4x12

Pullups 4x 10

Good Mornings 4x10

Hanging Leg Raises 4x12

Day 3. Chest and Tri's

Bench Press- 5/3/1 protocol

Weighted Dips 4x10

DB Flyes 4x12

Triceps Pushdowns 5x20

Pushups 4 sets to failure

Day 4. Legs and Abs

Squats- 5/3/1 protocol

Leg Press 5x15

Leg Extension 5x15

Leg Curl 5x15

Barbell Rollout 4x12

Focus area's at the moment are bringing out my medial delts and increasing general mass in my traps.

I'm currently sitting around the 92-93kg mark at around 11-12%

[Pseudonym]

I'm a bit late arriving here, but good stuff, Wolf. Looking solid! (At least, you were back in August! )

[Phedder]

Good to see you back logging again mate :nod:

[Wolffenbuttel]

Day 1

Delts and Bi's

Standing Military Press- 5/3/1 Protocol 5x50 5x0 6x70

Seated DB Shoulder Press 12 X 20 12 X24 12x 28 8x 32

Side Laterals 12 x 39 12x 46 12 x 53 8x 60

Barbell Curls 12 x 30 12x40 12x50 10x 50

Preacher Curls 10 x 46 10x53 10x 53 10x 53

Workout felt good no ground breaking numbers put up but still had a pretty nice pump towards the fourth set!

[Wolffenbuttel]

Day 2:

Deadlifts and Back

Deads- 5/3/1 105X5 125x5 145x5- Pretty mad with this I've never really stuck with deadlifts for more than 1-2 weeks but was wanting around 8 or 9 reps

Bench Pull 12x60 12x70 12x80 9x90- These felt nice and strong and am feeling the effects today! upper back is thrashed!

Close Grip Lat Pulldown 10x 72 8x 86 10x 80 10x 80- Had to Button off after the heavy set was trying to focus as much as possible on the contraction.

Superset: 4 sets of 10 each with no rest

Good Mornings 30kg - WAY too Light!

Hanging Knee Raises - I have never EVER added in any form of Abdominal Training in my workouts so these were a little tough. I'm interested in seeing if doing a bit more Ab stuff is going to change much in terms of my other lifts

[Wolffenbuttel]

Day 3- Bench Press

Barbell Flat Bench Press 5 x 85

5 x 100

10 x 110- Fairly pleased with this!

Dips 10x BW 10x BW+20kg 9x BW +20kg 8x BW+20kg

DB Flyes 12 x 24 12x 24 9x28 8x 28

Tricep Pushdowns 20 x 45, 51, 51, 57 14 x 57

Pushups- Supersetted with Pushdowns

12 , 8 ,5 ,12

[Wolffenbuttel]

Day 4. Squats

Back Squats 5x 125 5x 145 7x 165- Disappointed with this but was feeling like shit

Leg Press 15 x 210, 260,300,350 ,350

Hamstring Curls 15 x 32,46,52,52,46

Leg Extensions 12 x 66,66,73,80

[Wolffenbuttel]

Day 5. Military Press

Standing barbell Press 3x 50 3x 60 10 x 65 - Fairly sure this is a PB

Dumbell shoulder press 12 x 28, 28, 32. 11x 34

Side Raise 12 x 53 10x 60 12x 53 7x 53

Barbell Curls 12x 50, 50, 50 7x55

Preacher Curls ( Used the Bar this week) 10x 30, 40,40,40

I'm pretty happy with how shoulders went this week compared to last.Was scheduled to do measurements today but had to book in a client at the last minute so am going to have to rebook a time slot.

[Wolffenbuttel]

Day 6 -Deadlifts and back

Deadlifts 3x100

3x115

6x160- made a massive miscalc here ended up lifting 30kgs more than planned but still pretty happy with that

8 x 130

After last week I dropped my 1rm a bit to account for the pussy factor I seem to have around deadlifts.Am a little bit worried that I went full retard and mistook 160kgs for 130 but kinda stoaked too because I think that may be a PB!

Bench Pull- Another Full Retard moment was had here! I left my normal straps at home and had to borrow some double loops.I rushed the warmup set and loaded 100kgs on for my first working set I managed to bang out 10 reps but on the eleventh I failed.Normally this would not be an issue but as I was using double loops I couldn't get my hands free and was effectively trapped on the bench pull until I managed to swing the bar into the rack and spasm my hands until I got one strap off.....Not My Day!!

100x10 90x12 95x12 100x9

Lat Pulldown- No Retardation here!

4x12 @ 190lbs

I finished up with a superset of

Back Extensions and

Roman Chair Crunches!- Done circuit style for 4 rounds of 12 reps with no rest!

Boom! Week 2 of Deadlifts and hopefully I can only not f*ck up from here!!

[I Declare War]

Hey...

Use this as inspiration:

And make more miscalculations.

:grin:

[Wolffenbuttel]

Cheers IDW! Pak-man is my pic for the Arnold this Year Just Quietly!

Today was Chest and Triceps!

Barbell Bench Press 3x 90, 3x 105, 10 x 115!- PB I'm a little reluctant to trust the 1rm calc on my 531 app but if it's true it would mean my bench has grown from 145 to 153. Regardless I have never done 115 for 10 before so still stoaked!

Dips 4x10 at 20kgs

Pec Deck Flyes 4x10 at 103lbs

Triceps Pushdowns 5x20 at 60kgs

supersetted with

Pushups to Failure!

Enjoyed today am still struggling with counting to 20 though it just feels so wrong!

[Wolffenbuttel]

Leg Day.....

Squats 3x135 3x155 7x175!- I tried for an eighth but after a bit of a battle at the bottom I ended up bailing out.

Leg Press 15x400 15x400 15x400 15x400 12x400 I think I found the right angle for these and it helped alot! am worried about running out of room on the machine though may need a bigger leg press

Hamstring Curl- 15x 52 52 52 52 52

Leg Extension- 12 x 80 80 80 80

Happy with this ^

[Wolffenbuttel]

I was sick over the past two weeks so spread my realisation workouts over two weeks and just trained other bodyparts when I felt up to it.This week ill go straight into cycle 2 and skip the deload.

Here are highlights of key lifts

Mil.press 10 @ 75

Deadlift 12@135

Bench 8@125

Squat 7@185

Last week was incredible for motivation! Meeting Flex and Toney blew my mind.I'm still buzzing from the comp on saturday night.unreal performances from the guest posers and some quality talent from the local boys!

[Wolffenbuttel]

Delts and Biceps today

5/3/1 on military press ramping up to 13 reps at 65! New Pb

Next was super setting seated incline lateral raises with standing front raises

10 @ 12 10@14 10@16 10@16

Seated machine shoulder press 2 x 15 @ stack

Machine side raises 3x10 at 67

Standing bar curls 10 @ 50 10@60 10@60

Preacher curl machine 3x12 @ 74

Shoulders are probably my biggest weakness at the moment and im working hard to bring them up although I struggle with feeling the exercises any tips!

[AZIDE]

.

[Wolffenbuttel]

Cheers bro!

My deads do suck, partially due to back problems stopping me adding them in for so long and partially from trying to squat it instead of actually deadlifting it.

My delts and traps are a weakness in terms of development but ill try your tips! They sound brutal as fuark!

[Wolffenbuttel]

Back day

Deads 5/3/1 building up to

130 for 13

Bench pull

60 x 12 100x8 100x8 100x8

Dumbell rows

40 x 20 60x 10 60x10 60x10

Closgrip pulldowns

15x70 15x70 15x70

Seated row

10x 50 10x 50

[Wolffenbuttel]

Squats

5x85

5x105

3x125

5x160

13x180

Hack squat

20x3pps

15x4pps

10x5pps

Lying Hamstring curl (all supersetted with 60kg walking lunges)

10x67 w 30 lunges

10x95 w 30 lunges

10x95 w 30 lunges

Standing Calf Raise

10x10 300kgs.

I'm starting cutting at the start of May for the chch classic in August.

I'm currently sitting at 99kgs and about 14% bf.I think the bulk has been a sucess definitely larger leaner and stronger than precut last year!

Im trying to decide if I want to do Juniors again or take a stab at Physique Short.Can anyone help me decide?

[Wolffenbuttel]

Bench

50xbar

20 x 60

15 x 80

12 x 100

10 x 110

8 x 120

6 x 130

4 x 140

Incline

15 x 90

15x 100

15 x 100

15 x 100

12 x 100

Flyes

10 x 30

10 x 30

10 x 36

10 x 36

10 x 30

Dips

5 sets of 15 w 40kgs

Dumbell pullovers

5 sets of 20 w 38kgs

[Wolffenbuttel]

Started my cut today! And along with it a new training regime, im hitting every bodypart 3 times a week hoping ridiculous volume yields ridiculous results unsure right now about how to re incorporate 531 but ill find a way!

Day 1

Decline Db bp s/s bent over row

50/80 10 reps

50/80 10 reps

50/100 10 reps

50/100 10 reps

Bent over row 120 for 10 reps

Incline Db press s/s chest supported row

45/45 10

45/45 10

45/45 10

Chest supported Row 50kgs for 10

Latpulldown/pushups

40kgs/ bw for 25

Preacher curls s/s skullcrushers

50/50 for 15

50/50 for 15

50/50 for 15

Pushdowns s/s Db curls

60/20 for 15

60/20 for 15

Dips s/s conc curls

Bw/ 15kg for 25

[Dinahlady]

How's the first few weeks of the cut going Ben?

[Wolffenbuttel]

Cut is Well underway!

I'm into week 4 of 15 and have already had my first drop in calories.

I'm beginning to see a little bit of change in my physique already despite my weight not changing all that much ( from hovering around 100 to sitting at 98 right now).

This is my first time cutting with cardio and diet and I think I'm becoming more and more familiar with the Treadmill.

Today Was Chest:

Incline Barbell Press

12 x 100

10 x 115

8x 125

Flat Dumbell Chest

12 x 50

10 x 56

10 x 61

Incline Flyes

12 x 36

10 x 40

10 x 43

Pec Deck

30 x 100( lbs)

15 x 140 (lbs)

15 x STACK

Standing Dumbell Curls

15 x 20kgs

12 x 22kgs

6x 26kgs

Barbell Curls

Bar + 30 x 20

Bar + 40 x 15

Bar + 50 x 10

[jimmybro1]

Strong lifts especially squats and bench! :clap:

180kgx13 FARK!