TLAF journal

[Matrix]

Congrats on the 200kg squat for 4 mate! Thats a cool milestone for any body, especially with your height and age, good depth too, no quarter squat there. Looks like your spotter is a big unit which always helps in having the confidence to go for the big lifts.

I agree with Android those continious tension hi rep leg presses are impressive and will really help volumize the whole thigh through a long tension time.

Great to see the consistence and dedication to training, nutrition and recovery paying off for you with your lifts and gains. Good work mate, looking foward to seeing the dramatic change between comps as big changes are what make the judges really take notice each year, every body wants to make them but most either cant or dont and when you do make big changes in size or condition between shows thats what gets you ahead in the sports.

All the best. D.

[trainlikeafreak]

thanks a lot D. yeah im a big fan of the high rep leg presses they pump my quads up like nothing else and i feel they are an exercise I am strong on so can put on decent weight, well for me anyway. im happy with my progress since i competed in 2011 so im hoping it really shows when i get lean enough. il start dieting soon and see what happens from there.

Anyway, heres a squat vid for last week. I couldnt upload the 200kg for 4 because it wasnt taken on my phone, its on my FB tho for anyone who has me on there.

[Leeroid]

Great squats Big Earl!

[trainlikeafreak]

just trained hammies and calves.. nothing special, lying leg curls, smith machine SLDL, seated leg curls anf high feet leg press for hams, seated, and standing calf raises ss with BW calf raises for calves. low on energy today but it is what it is

[trainlikeafreak]

back/bis

chins

wides grip, wide hammer, close hammer, all for 8 reps

lat pull down v bar

sets of 12, 10 and 20

db row

40kgx10

50kgx10

50kgx10 ds 30kgx10

seated cable row

2 sets of 12

straight arm pull down

1 set using straight barx15

1 set using ropex15

db curls

12kg, 17.5kg, 22.5kg, 25kg x 8-12 reps. 17.5 and 25s were done hammer style.

ez bar curls

15kg per side x 12

15kg per side x 20

overhead curls on lat pull down

lots of sets x 15-20 reps

[trainlikeafreak]

chest tris.. form was exagerated today pausing at the top and the bottom of each movement for a bit longer than normal because i didnt want to aggrevate my shoulder

inc flies

10kx15

15kx12

20kx10

25kx10

30kx6 stopped because i felt my shouldr coming on

decline hammer strength

worked upto 3ppsx10 and then 3.5ppsx6 d 2ppsx8

incline hammer strength

1ppsx12

2ppsx8

2ppsx6

flat hammer strength

1ppsx12

2ppsx8

1ppsx12

cable cross overs

3 sets of 10-15

straight bar push downs, skull crushers and overhead cable ext for tris

[trainlikeafreak]

chest tris.. form was exagerated today pausing at the top and the bottom of each movement for a bit longer than normal because i didnt want to aggrevate my shoulder

inc flies

10kx15

15kx12

20kx10

25kx10

30kx6 stopped because i felt my shouldr coming on

decline hammer strength

worked upto 3ppsx10 and then 3.5ppsx6 d 2ppsx8

incline hammer strength

1ppsx12

2ppsx8

2ppsx6

flat hammer strength

1ppsx12

2ppsx8

1ppsx12

cable cross overs

3 sets of 10-15

straight bar push downs, skull crushers and overhead cable ext for tris

[trainlikeafreak]

delts and arms

shoulder felt fine no pain at all since last week so decided id pre exhaust etc..

started on machine side laterals.. this machine is awesome btw its not like the one with the pads going across the elbows, it has handles so you really cant cheat if your form is controlled.

did about 4 sets and on the last my right shoulder just clicked, like a snapping feeling and it just went again, same thing as last week. wasnt happy. did about 4 sets of reverse pec dec but shoulder was sore so decided to just do arms. oh and i dont really like the pec decs at les mills.. i prefer the ones when u face the machine for rear delts. ohwell.

did rope push downs, overhead rope cables ext, db skull crushers and machine dips for tris. did 3-4 sets each and did a few drop sets. pump was crazy best pump ive had in my triceps for a while

for bis i did seated db curls working one side at a time for a better pump with lighter weight, cross body hammer curls to hit biceps/forearms, did these the same way as the seated curls. finished on machine preachers.

despite hurting my shoulder again which isnt ideal when im trying to bring up my delts and chest.. prob had one of the best arm workouts iv had.. pump was crazy. will need to fix my shoulder before i start dieting in a few weeks.

[trainlikeafreak]

Oh, and anyone know best time to train at LM city at night? as in what time does it die down a bit? went at 5.30pm today and neveragain.jpg

[I Declare War]

Oh, and anyone know best time to train at LM city at night? as in what time does it die down a bit? went at 5.30pm today and neveragain.jpg

6-7am doesn't give me any problems, that's when I usually train.

10am-3pm is the best, but I'm always working these hours! grr

3-5pm is also good, sometimes I train then.

5-7pm is shit as you've noticed. You need a big towel to cover whatever equipment you're using and an angry face to scare people off!

After 7pm is sweet again

[trainlikeafreak]

Great squats Big Earl!

cheers big T

Oh, and anyone know best time to train at LM city at night? as in what time does it die down a bit? went at 5.30pm today and neveragain.jpg

6-7am doesn't give me any problems, that's when I usually train.

10am-3pm is the best, but I'm always working these hours! grr

3-5pm is also good, sometimes I train then.

5-7pm is shit as you've noticed. You need a big towel to cover whatever equipment you're using and an angry face to scare people off!

After 7pm is sweet again

thanks man yeah mid day is good but im usuallhy busy.. will prob train after 7 then. mean gym but was so busy yesterday was a mission just trying to find a piece of equipment to use.

today was legs.

squats

barx10x2

60kgx10x2

100kgx8

140kgx3

180kgx5 ...wtf. ok think ill do high reps or leave squats out for a few weeks to let my CNS recover. wasnt happy with myself after this set.

hack squats

1ppsx12

2ppsx12

3ppsx12

4ppsx10

5ppsx8

leg press

4ppsx15

7ppsx15

9ppsx18

lying leg curls

4-5 sets 12 reps

SL deadlifts

60kgx10

100kgx10

good train today. feel like ive been hit by a bus now. legs should be sore for a few days.

[trainlikeafreak]

back and bis

db row

20kgx15

30kgx10

40kgx10

50kgx8

52.5kgx8

hammer strength low row done one side at a time

1ppsx10

2ppsx10

3ppsx10

1ppsx20

seated cable row

2 sets of 10

lat pull down

3 sets of 10 1 drop set

tbar row for uppe rback

2ppsx12x2

deadlifts

100x6

140x5

180x3

straight arm pull downs 4 sets of 15

biceps..hammer curls, machine preachers, cable curls

[I Declare War]

You've put on a tonne of weight since I saw you a year ago! Good stuff bro

[trainlikeafreak]

You've put on a tonne of weight since I saw you a year ago! Good stuff bro

20kg lol. thanks bro

[trainlikeafreak]

chest/tris/calves

pretty boring.. saw physio today about shoulder it doesnt seem to be serious just something that will be annoying and maybe become serious if im not smart about it.. so kept the weights lighter than usual and focussed more on a longer contraction.

inc flies

10x15

15x15

20x10

25x8 ds 15x8 i could have done more but didnt want to risk my shoulder. the pump was intense and thats what i was chasing.

inc hammer strength machine

1ppsx10

2ppsx10

1ppsx1

lol i dont rate this machine at all.. the handles go way too high imo and i dont really get any chest activation at all. its the only piece of hammer equipment i have ever used that i dont like. anyone else tried this?

decline hammer strength

1ppsx15

2ppsx12

2ppsx12

flat db press with tiny incline

20kgx10

30kgx10

40kgx10

pec dec

3 sets of 12

machine press

3 sets of 12

triceps.. cable push downs, dip machine, rope push downs. 3ish sets on each and reps were 8-12

calves, seated and standing calf raises, 3 sets each. 10 reps seated, 8 reps standing.

wasnt the best workout not going as heavy as i can but i have to be smart my chest is my biggest weakness and the last thing i need is to not be able to train it for a month or so due to a bung shoulder.

[I Declare War]

The incline hammer strength is one of my least favourites too. Decline gets a really good squeeze on.

[trainlikeafreak]

The incline hammer strength is one of my least favourites too. Decline gets a really good squeeze on.

declines my favourite the contraction is ridiculous

[tomsammce]

What's with the gossip brooo? U know talking shit bout ppl won't make ur chest bigger aye..

[trainlikeafreak]

[

[trainlikeafreak]

What's with the gossip brooo? U know talking shit bout ppl won't make ur chest bigger aye..

oh and apparantly its only talking shit if its not true. lol :roll: