TLAF journal

[Ninja]

Looking Strong bro. Good work.

Not so sure about public bathroom shot :pfft:

[trainlikeafreak]

":1u81h4yy]f*ck looking big. when are you cutting next?

thanks bro. i only just cut so started bulking again. cut was screwed up tho was a cut/bulk/cut and bulk again lol due to a few circumstances...happy with how things turned out tho...wont cut again till next year to compete

[trainlikeafreak]

Looking Strong bro. Good work.

Not so sure about public bathroom shot :pfft:

thanks, if only i WAS strong, haha.

yeah i knew that bathroom comment was coming lol

[trainlikeafreak]

chest

inc BB

80kgx15

90kgx12

100kgx6-8

inc DB

35kgx15

45kgx8

40kgx12

30kgx15

Dips

BWx20

+15kgx15

+20kgx10 ds BWx5

Face pulls

4 sets, 35, 20, 12, 12

[trainlikeafreak]

legs........

leg ext

moving up in sets of 12 reps, working up to a top set for 12, then another set for 12 followed by a drop set. pumped up nicely

front squats

first time squatting in months, just did 3 sets of 10 felt real easy obviously and no back pain at all which was good, was tempted to add weight but glad i didnt.

leg press

worked up to 10ppsx20 ds 7ppsx20 ds 4ppsx20 ds 2ppsx30

hammer strength leg press (single leg)

worked upto 7ppsx20 each leg

lyingleg curls

4 sets of 15

SLDL

just did a couple of light sets of 40kg for 10 holding onto the stretch..havnt done these in months, felt ok but back tightened up so stopped

seated calf raises

3 sets 12 reps

legs are smashed..the drop sets on the LP killed me tonight and legs are still full of blood 2-3 hrs later. backs a little tight which isnt good hopefully it settles down by tomorrow.. will cut the weight back on the LP next week and triple the amount of time i take on each rep

[trainlikeafreak]

chest and bis lastnight

incline bb

100kgx8

100kgx6

100kgx4 ds 60kgx12

incline db press

45kgx11

50kgx6

45kgx8

45kgx8 ds 27.5kgx12

flat smith machine press

2ppsx10-12 x3 sets

2pps +5kg x10 ds 70kgx10 ds 60kgx4

cable cross overs 3 sets of 12-15

incline db curls, 3 sets

ez bar spider curls, 3 sets

hammer curls, 3 sets

chest is feeling it today, back still roasted from monday. no training today, legs tomorrow.

[trainlikeafreak]

man... motivation has been LOW these last 2 weeks, had a few good workouts, delts and back were good on sun/mon did 1000 reps for each bodypart.

was supposed to do legs tonight but wasnt in the mood at all so did arms lol......... :cry:

4 sets rope push downs 12-15 reps

3-4 sets machine dips 12 reps

3-4 sets cable push downs 8-10 reps

4 sets single arm cable ext 10-12 reps

3-4 sets standing db curl 8-10reps

4 sets machine preacher curls 8 reps

3 sets standing hammer curls 8 reps

4 sets ez bar curls 12-15 reps

did drop sets on the last set of most of the bicep exercises, got a good pump.

3 sets seated calf raises 12 reps

3 sets standing calf raises 8-12 reps

2 sets toe press 15 reps

was an ok workout, elbows are playing up a bit hence so much cables for tris..not ideal might get some elbow sleeves next week :shrug:

legs in the morning..

[trainlikeafreak]

legs thismorning...

front squats

80kgx8 x3 felt easy, reps were very controlled with slow negative..no pain in lower back i think its very close to being back to 100% \:D/

leg press

8ppsx15 x3 again reps were slow and squeezing the quads.. a lot harder this way and got an insane pump

smith machine squats

feet were positioned infront of my body so it was almost a hack squat..saw a vid of dennif wold doing these so i wanted to try..man they are hard, again slow, controlled and focussing on the contraction..

2 sets of 10 reps

felt lower back coming on a little so i called it on quads

hammies next i did

seated leg curls 4 sets, lying leg curls 3 sets, SLDL 3 sets

good pump workout.. legs are feeling it now

[HarryB]

legs thismorning...

front squats

80kgx8 x3 felt easy, reps were very controlled with slow negative..no pain in lower back i think its very close to being back to 100% \:D/

leg press

8ppsx15 x3 again reps were slow and squeezing the quads.. a lot harder this way and got an insane pump

smith machine squats

feet were positioned infront of my body so it was almost a hack squat..saw a vid of dennif wold doing these so i wanted to try..man they are hard, again slow, controlled and focussing on the contraction..

2 sets of 10 reps

felt lower back coming on a little so i called it on quads

hammies next i did

seated leg curls 4 sets, lying leg curls 3 sets, SLDL 3 sets

good pump workout.. legs are feeling it now

The return of the squat!! Good work.

[trainlikeafreak]

back today DY HIT style..was good

rev grip lat pull downs

db row

tbar row

hammer grip cable row

straight arm pull downs

bb row

all exercises were 1 set only and for 8-10 reps using forced reps and slow negatives

2 sets of lower back ext just 10 reps each real slow..lower back feels good now prob 10% away from being back to 100%. felt good to get some blood into it

did same thing for biceps..

dbl bi cable curls

bb curls

hammer curls finishing with partials

alternating db curls

same thing 8-10 reps for 1 set each

was def a diff way of doing things but felt good, good pump. felt good keeping the weight heavy but trying to keep the form as perfect as possible..def need a TP for this to keep the momentum going and stop you from cheating when it gets hard.

weight is back upto 110 after i dropped quite a bit from having zero apetite for 1-2 weeks.

[trainlikeafreak]

chest tris tonight.

inc db press

45kgx10

52kgx8 2 sets

45kgx8

hammer grip flat bench 5 sets using close, mid and wide grip

10 reps each

inc flies

3 sets 8-10 reps worked upto 25kg

incline bb 3 sets 8-10 reps

db skull crushers 3 sets 12-15

close grip bench 3 sets 8 reps

heavy tricep kick backs 3 sets 10 reps

took a pic after training today

[trainlikeafreak]

Legs :puke:

Leg ext

worked up in 20s

finished on stackx10, ds 15, ds 20

Hack squat

worked up 1 plate at a time for 8s

finished on..

4ppsx8 ds 3ppsx8 ds 2ppsx8 ds 1ppsx12

Front squat

worked upto 3 sets of 80kgx8

last set 80kgx8 ds to 60kgx8

slow reps

Hammer stregnth leg press

worked up 2pps at a time in 12's

finished w

8ppsx12 ds 6ppsx12 ds 4ppsx12 ds 2ppsx30

first time using hammer LP and it is a lot heavier than the standard leg presses that i have used in the past.

Hammies...

lying leg curl

3 sets of 12-15

SLDL

3 sets of 12

Single leg leg curl

3 ses of 10-12 finishing with another drop set

Legs were smashed

[trainlikeafreak]

legs

leg ext - squeezing up and slow down

worked upto stack x20, 4x drop sets for 10 reps each

leg press - slow negatives

worked upto,

9ppsx30

10ppsx20

smith machine front squats - slow neg and pos, squeezing quads + glutes

60kgx12

60kgx12

70kgx10

quads fried..

lying leg curl

4 sets 20 reps, last set trriple drop set

SLDL DB's

2 sets 20kgx12

trained with 2 other people, moved fast and done in 1 hour, legs are smoked from top to bottom.

BW fluctuating between 110 and 113 depending on time of day

[tomleegolf]

Looking big!

Your face always makes me lol though, reminds me of the Bert face

[trainlikeafreak]

Delts today..

DB shoulder press

worked upto..

40kgx12

40kgx10

40kgx9

40kgx8 ds 25kgx10 ds 15kgx10

db lat raises

4 sets 17.5kgx15

cable lat raises

3 sets 20 reps

cable rear delt rev flys

4 sets 15-20 reps

db rev flys

3 sets 15-20reps

smith machine shrugs

4 sets 3ppsx10-12

good workout good pump. havnt done presses without pre exhausting in a while and am happy with how they went

[trainlikeafreak]

ARMS

tricep push downs 4 sets 15-20 reps

last set a triple drop set

ez bar skull crushers

4 sets 10-15 reps

ds on last set

CG bench

3 sets 8-10 reps

db curls

4 sets 12 reps

ds on last set

db preacher curls

3 sets 15 reps

rope push downs

3 sets 12-15 reps

good workout, got an insane pump.. dont often train arms by themselves but did today and it was fun.

[trainlikeafreak]

Legs

Leg ext

worked up in 20s to..

stackx25, 4x drop sets of 25 reps to make 100 reps total

Leg press

10ppsx30 reps (will post vid)

8ppsx60 reps

front squats

just 2 sets of 60kg quads were gone..

Seated leg curl

2 sets 40-50 reps

1 set 20 reps ds 20 reps

SLDL elevated

2 sets 60kgx2

wicked pump legs were numb

[trainlikeafreak]

115kg today

[AZIDE]

.

[trainlikeafreak]

":217pn8ck]ffs do you even fit through normal sized doorways?

yes i do lol

[trainlikeafreak]

legs yesterday feels good to be squatting again

squats

150x6x2

100x10x2

80x15

60x20

hamstring curls x 6 sets

very low volume but sore as hell today.. was gassed after the squats its been a while since ive done that much volume squatting.. felt good tho, pump was decent but not as good as it usually is with other exercises

[trainlikeafreak]

quads today and something different

smith machine squats narrow stance

2pps x 10 x 9 sets

smith machine lunges

10kg pps x 10 per leg x 6 sets

body weight squats x 100 reps

........................smashed.

mental pump in the quads.. it felt good to not feel any kind of pump what so ever in the lower back.. will do more quads workouts like this

[trainlikeafreak]

CHEST

inc DB

50kgx9

45kgx9

40kgx12

35kgx15

Flat bench

60kgx12

80kgx12

80kgx12

60kgx21

dips

10x3x3

pec dec

15x3x3

last workout for year, good pump. time for Northern Base \:D/

[trainlikeafreak]

delts

smith machine press

2ppsx8

1.5ppsx10-12 x2 sets

1ppsx 25

standing laterals

12.5kgx12

15kgx12

17.5kgx12

20kg.10

cable laterals from behind

3 setsx15 reps

1 setx30 reps

chest supported incline BB front raises

3 setsx15-20 reps

face pulls

2 sets 15-20 reps

rev pec dec

3 sets 15 reps

DB shrugs

50kgx10 ds 40kgx15 ds 30kgx20 ds 20kgx 25 ds 15kgx50 x2 sets

[I Declare War]

Shoulders showing good potential!