Acquiring bulk!

[jimmybro1]

Just trained Quads, Hamstrings and Calves. Tired a squat challenge that was on the interwebs.

The challenge was on Kevin Levrone's Chanel "levrone2000" it was to squat 100kgx20x4. The video is below (the guys are cocky as hell and fail epicly)

It felt pretty easy so I did another set of 20 Felt good nice and tight and pump was wicked!

Finished the workout with a lot of hamstring.

Elbow felt good on the stiffleg deadlifts but it felt like it was on the threshold of being tweaked.

[jimmybro1]

Trained chest & triceps today with moderate weight (70% normal).

Elbow and shoulder felt good for the pressing movements a slight bit of pain in the fly movements so backed off a bit. As for the tricep exercises skull crushers felt okay which I thought was odd but most the pain is from when my elbow is locked out so I avoided locking out.

Got a little bit of pain in shoulder at the moment and it is noticeably stiff will do some mobility work tonight. Train back & biceps tomorrow morning and follow up with the physio that evening.

Definitely making improvements though. Hopefully by the end of the week will be in good shape.

Thinking about entering the CAPO competition up in Auckland as a novice for fun.

[rapz]

f*ck that video made me lol so hard reminds me of a couple guys at my gym, cocky as fuark

glad to hear your injury is holding up bro, just about to ring this recommended BBing coach and plan my 1st show \:D/

[jimmybro1]

f*ck that video made me lol so hard reminds me of a couple guys at my gym, cocky as fuark

glad to hear your injury is holding up bro, just about to ring this recommended BBing coach and plan my 1st show \:D/

Awesome man, good luck with that!

NZFBB or NABBA?

[rapz]

f*ck that video made me lol so hard reminds me of a couple guys at my gym, cocky as fuark

glad to hear your injury is holding up bro, just about to ring this recommended BBing coach and plan my 1st show \:D/

Awesome man, good luck with that!

NZFBB or NABBA?

tbh i dont really know the difference bro? or the pros and cons of each federation.

[jimmybro1]

I prefer NABBA-WFF but both are pretty similar.

If you time it right you might be able to do both as some of the shows are close together.

Also a NABBA-NAC federation but they typically lack competitors in the Novice Men and Open classes.

Go to Muscleimaging.com to get an idea of the levels of competitors the previous years for each federation.

I think NABBA-NAC has the most amount of shows cover several regions so more practical for some.

[jimmybro1]

Had a what go at what I'm going to call a powerlifting focused routine, will be doing this every Thursday. Today it was back and chest.

Consisted of the core lifts deadlift & bench and accessory work.

-Deadlifts 140kgx3, 160kgx3, 180kgx3 (200kg missed)

-Bent Over Rows 100kgx12x3

-Flat Bench Press 60kgx5, 100kgx5, 110kgx3, 120kgx2, 130kgx1

-Incline Bench Press 100kgx4, 80kgx8x3

-Pull ups BW 15, 12, 12

Deadlifts

Got a bit carried away with the deadlifts and tried pulling 200kg as the 180kgx3 felt relevantly easy. Couldn't get it off the platform didn't realize how drained I was.

Bench

Pressing felt good no issues with elbow or should at the time and was careful not to get carried away to avoid re-injuring myself. The presses where 2 seconds in unracked position and 2 second pause of chest while keeping 5 points of contact. First time flat pressing in at least 12 months and was quite happy with lifts 130kg was a grinder though. Need to learn how to arch back etc to try optimize the lift. I reckon with a few more sessions will press 140kg have been there before!

Overall shoulder and elbow felt healthy throughout the workout lucky I have been doing a lot of mobility workout and backing intensity back as hard as it is to do sometimes.

Elbow a little sore at the moment but hopefully nothing major.

Calories: 3700 :oops:

[jimmybro1]

Rest day

Took today off work to take advantage of the long weekend was going to go on a roady but plans fell through so left with nothing to do :twisted:

Going to train quads and hamstrings a trashing tomorrow will have to do a bit of back stretching today lower back is quite tight from deadlifts will have to loosen for squats.

[Leeroid]

Had a what go at what I'm going to call a powerlifting focused routine, will be doing this every Thursday. Today it was back and chest.

Consisted of the core lifts deadlift & bench and accessory work.

-Deadlifts 140kgx3, 160kgx3, 180kgx3 (200kg missed)

-Bent Over Rows 100kgx12x3

-Flat Bench Press 60kgx5, 100kgx5, 110kgx3, 120kgx2, 130kgx1

-Incline Bench Press 100kgx4, 80kgx8x3

-Pull ups BW 15, 12, 12

Nice lifts bro. A bit of work and you'll be lifting some heavy ass weights soon. You've already got the muscle there, just gotta program your brain to use them.

[jimmybro1]

Cheers Leeroid,

Got to easy into it though with my track record off injuries just from my journal you can see I have had a few that past few months!

Today trained Quads & Hamstrings. Felt good going to the gym thought it was going to be a good session but unfortunately once I had the bar loaded on my back my lower back felt tight from the deadlifts on Thursday.

Might have to move my deadlift and leg day further away from my leg day or learn how to stretch out my lower back probably.

[Leeroid]

Cheers Leeroid,

Got to easy into it though with my track record off injuries just from my journal you can see I have had a few that past few months!

Today trained Quads & Hamstrings. Felt good going to the gym thought it was going to be a good session but unfortunately once I had the bar loaded on my back my lower back felt tight from the deadlifts on Thursday.

Might have to move my deadlift and leg day further away from my leg day or learn how to stretch out my lower back probably.

You said that last week was the first time you deadlifted in two years?

So your body is not used to doing deadlifts which means it's taking a while to recover from them. A few more weeks and your back won't be as tight after deadlifts. Mind you, I can't deadlift every week as that's way too much stress for my back. I only deadlift once every two weeks or month depending on how hard I go on squats.

[jimmybro1]

Yeah body probably isn't use to it.

Might do them once a fortnight then? And to rack pulls or hyperextensions every other week so I still get some lower back work.

On weeks you don't do lower back do you do other lower back work?

[Leeroid]

Yeah body probably isn't use to it.

Might do them once a fortnight then? And to rack pulls or hyperextensions every other week so I still get some lower back work.

On weeks you don't do lower back do you do other lower back work?

I still do hamstrings hard every week so stiff legged deadlifts, good mornings, hyperextensions etc which hit the lower back too

[jimmybro1]

Back & Chest

Back

Focused purely on rowing movements really focusing on back thickness this offseason.

Bent Over Barbell Rows (Overhand) 100kgx16x2, 120kgx12x2, 140kgx8, 140kgx8

Cable Rows 300lbx12x5

Bent Over Rows (Underhand) 100kgx12x3

Chest

Flat bench (Pause/Press) 100kgx5, 110kgx3, 120kgx2, 125kgx1

Incline Barbell Press 80kgx12, 80kgx10, 80kgx10, 80kgx8

Decided not to push it to hard on flat bench, technique was good and stayed tight shoulder/elbow felt great no strain/pain.

Back was flat on press need to learn to arch back for competition.

Workout the other day with my elbow strapped and this was the aftermath..

[jimmybro1]

This morning I managed to re-injury my tricep doing french press/skull crushers. I don't think I will be able to do this movement anymore or at least have to take a decent lay off.

Tricep extensions are fine though as long as the weight isn't to heavy.

I have bumped calories up to 3,800 as bodyweight has been sitting at 94kg the past fortnight.

Here's a pic of the guns this morning

[farrout]

Good size & shape man.

17"+?

[jimmybro1]

Good size & shape man.

17"+?

Cheers man.

46cm so just over 18"

[Leeroid]

Gutz bro, does this mean no benching either?

[jimmybro1]

Gutz bro, does this mean no benching either?

Nah bench actually feels alright. Just movements like skullcrushers, behind head extensions etc where you pivot about the elbow.

Bench is coming along trying a 3x3 template at the moment.

[farrout]

Good size & shape man.

17"+?

Cheers man.

46cm so just over 18"

No sweat man.

18"+ is AWESOME !

[rapz]

shiieet arms are looking big bro! guttered to hear about the injury, which reminds me my elbow im feeling a niggle in my elbow when benching hope it doesn't get worse.

[jimmybro1]

shiieet arms are looking big bro! guttered to hear about the injury, which reminds me my elbow im feeling a niggle in my elbow when benching hope it doesn't get worse.

Cheers man, I guess when your pressing 4 plates something's got hurt!

[jimmybro1]

Weighed into today at 93.2kg seem to be leaning out on 3,500 calories.

Will increase carbohydrates to 500g.

Metabolism is crazy at the moment.

Trained back and biceps today.

-Bent over barbell row 80kgx16, 100kgx16, 110kgx12x4

-BW Pull Ups 12,12,10,10

-Cable Rows 5 sets of 12

-Dumbbell Curls Seated 16kgx16, 18kgx12x3

-Dumbbell Hammer Curls Seated 16kgx12x3

Reducing the volume I train biceps to once a fortnight with the volume above. Have been doing this the past fortnight to try focus on other muscle groups and balance out physique.

[rapz]

Weighed into today at 93.2kg seem to be leaning out on 3,500 calories.

Will increase carbohydrates to 500g.

Metabolism is crazy at the moment.

Trained back and biceps today.

-Bent over barbell row 80kgx16, 100kgx16, 110kgx12x4

-BW Pull Ups 12,12,10,10

-Cable Rows 5 sets of 12

-Dumbbell Curls Seated 16kgx16, 18kgx12x3

-Dumbbell Hammer Curls Seated 16kgx12x3

Reducing the volume I train biceps to once a fortnight with the volume above. Have been doing this the past fortnight to try focus on other muscle groups and balance out physique.

crap that is a crazy fast metabolism!! so when does the leaning out phase begin bro? i suppose when you pick a contest to work towards yeah??

[jimmybro1]

Will start dieting around February next year so still got a while to go yet. Plan on doing as many competitions I can that are around the same time (June/July).

Managed to black out deadlifting Friday last week. Had a good fight on my last pull and lost consciousness briefly. Never pushed that hard before, was an unusual feeling.

It's hard not to go beyond your limits when your got several people yelling at you to rip it! :wink: