Riding my bike

[Leeroid]

muscle-lord wrote:

lol I've told you before you need to let those shoulders heal properly or you're gonna really do some damage. I would take 2 weeks off all upper body training then see how it feels.

[Leeroid]

Tris and abs

 

CGBP

20kg x15

60kg x10

80kg x8

100kg x6, 4

80kg x10

 

Skullcrushers

27kg x10, 3 sets

 

Reverse grip pushdowns superset with regular tri pushdowns

x10, 8, 3 sets

 

Incline situps

x20, 15

 

85.1kgs.

[Leeroid]

Chest Monday

 

Bench press

20kg x20

60kg x10

100kg x6

120kg x6 (PB, previously 3 reps)

100kg x8

 

Lying cable flyes

x8, 4 sets

 

Machine press

x20, 3 sets

 

DB skullcrushers

10kg x12, 3 sets

 

Lateral raises

8kg x12, 3 sets

 

Cable tricep pushdowns

x10, 4 sets

 

Hanging leg raises

x10, 3 sets

 

Stretching 5 mins

 

85.8kgs. I only got 4 hours sleep and worked 13 hours so I wondered whether to skip today's workout. Turned out to be a really productive one.

 

I decided to do flyes after bench today to pre-exhaust the chest muscles and it worked great. Usually do 2 or 3 compound exercises first then move onto the flyes. Chest felt pumped and no shoulder pain, just a bit uncomfortable towards the end.

 

Really stoked with getting 120kgs for 6 reps, strength is leaping up. Weight is staying the same for now but I feel like I am still gaining muscle since I am getting stronger. Diet is pretty consistent atm, mostly clean with a few bought meals once every two days or so.

[Natural nigel]

Should be good for 3pps now. 

Regards,

Nige. 

[jimmybro1]

Them strength gains, 140kg+ raw bench at Bench Wars? 

 

[Leeroid]

Maybe, I'd say I'm currently good for 132.5 paused but should get a bit stronger in the 3 weeks remaining

[9762291220]

agree. i could get 140  (lb though) for 2 reps when in could get 120 for 7 or 8. if i was you id start doing 100/120/130/130/100 or similar to get used to heavier weights. 

[Leeroid]

agree. i could get 140 for 2 reps when in could get 120 for 7 or 8. if i was you id start doing 100/120/130/130/100 or similar to get used to heavier weights. 

Cool that's encouraging to know. When I went for max reps on 120kgs 10 days ago, i only got 3 reps so yeah. Might test my touch and go 1RM tomorrow actually. 

[Leeroid]

Back, hamstrings, biceps and calves

 

Pullups

x8, 4, 4

 

Stiff legged deadlifts

60kg x10, 4 sets

 

Machine one arm rows

x10, 10, 8

 

Glute ham raises

Hand assisted x10, 3 sets

 

Lat pulldowns

x10, 3 sets

 

Lying hamstring curls

x10, 3 sets

 

Alberto rows

x10, 3 sets

 

EZ bar curls

2.5kg plates

4pps x12, 2 sets

4pps x10, 3pps x6, 2pps x6, 1pps x8, bar x10

 

Wrist curls

6 sets

 

Standing calf raises

x12, 3 sets

 

86.8kgs. Good workout! First time doing glute ham raises as gym doesn't have a glute ham raise machine but compromised by putting a bench in front of lat pulldown machine. Had to use hands to push off another bench at the bottom as hamstrings aren't strong enough yet. Really felt it in the hammies though. Another exercise to keep doing.

[Leeroid]

Just a comparison of my progress so far from pics taken the first week I started my first cycle.

[jimmybro1]

Lighting is pretty bad on the current photos makes it hard to see progress. 

The scales definitely say your made decent gains.

[Leeroid]

Chest tris

 

Bench press

20kg x10

60kg x10

100kg x5

120kg x2

130kg x1

135kgs x? (spotter ripped it right off me at the first sign of struggle)

135kgs x0

100kg x5

 

Lying cable flyes

x10, 4 sets

 

Tricep cable pushdowns

x10, 9 sets

 

Pushups x25, 15

 

86kgs with no food in me. Left shoulder was feeling a bit niggly on the bench. Definitely one of my weaker days.

[Leeroid]

Back and bis

 

Lat pulldowns

x8, 3 sets

 

Face pulls

x12, 10, 8

 

Rear cable flyes

x10, 3 sets

 

EZ bar curls

15kg per side x8, 3 sets

 

Rear delt cable single arm thingy.

x10, 3 sets

 

EZ bar curls

10kg per side x15, 15, 13

 

EZ bar 21s

5kg per side 3 sets

 

EZ bar curls dropset

2.5kg plates

4pps x10, 3pps x8, 2pps x6, 1pps x6, bar x8, 2 sets

 

Standing calf raises

x12, 3 sets

 

86.6kgs. Doing a bit more volume on arms now. Bis were pumped.

[Leeroid]

86.5kgs

 

 

[Leeroid]

Chest tris quads

 

Just went light, cbf logging as it was just pretty standard. DB bench 3 sets of 10 at 30kgs, smith machine front squats, some tricep pushdowns and some other shit.

[Leeroid]

Back bis

 

Lat pulldowns

x8, 3 sets

 

Face pulls

x10, 3 sets

 

Deadlifts

100kg x8, 2 sets

 

EZ bar curls

15k per side x8, 3 sets

10kg per side x12, 2 sets

 

Hammer curls

12.5kg x12, 2 sets

 

Forearm curls

30kg x20, 15, 12

20kg x15, 15

 

Reverse forearm curls DB

10kg x12, 3 sets

 

86.75kgs. Probably water retention from dirty eating yesterday.

[Leeroid]

Did some squats today but it was mostly stretching and mobility work

 

Agile 8, 10 mins

 

Leg press

2pps x5

Just using these to stretch out glutes, lower back and hip flexors. I let the weight push my knees to my chest and held at bottom position for about 20 seconds each repetition. Good stretch.

 

Squat

20kg x10

60kg x10

100kg x10

120kg x10, 8

 

Stretching

5 mins

 

86.6kgs

Finally decided I should get my back looked at so booked myself in at the osteopaths for tomorrow. I'm curious to see what their diagnosis will be.

 

[Leeroid]

Actually went into the osteopath's yesterday afternoon as they had a cancellation. Didn't tell me what was wrong exactly lol but said that the lower back muscles were very tight and so were the shoulder blades. They said it was largely because of gaining so much muscle in a short amount of time, it threw my body off balance. Got a massage which was a bit painful at times and got clicked a few times. Recommended me to continue foam rolling everyday and keep up with the stretching as well as coming in to get treated. Going in again on Friday.

 

Back felt ok today, still a bit sore but I did do a lot of stretching yesterday.

 

Trained upper back, biceps, forearms and calves.

 

Chinups

x8

 

Machine row

x20, 3 sets

 

Lat pulldowns

x15, 12, 12

 

Face pulls

x15, 3 sets

 

Rear cable flyes

x15, 4 sets

 

Barbell curls

20kg x30, 25, 20, 15

 

21s EZ bar

5kg on each side x3 sets

 

Hammer curls

8kg x12, 3 sets

 

Forearm curls x15, 4 sets

 

Reverse forearm curls

x15, 3 sets

 

Standing calf raises

x10, 3 sets

 

86.9kgs? Can't remember exactly but pretty sure it was that.

[Leeroid]

Forgot to mention I started Dbol on Monday. 40mgs a day divided into two doses. It'll just be for 12 or 13 days to put on as much weight as possible before starting my mini cut. Already starting to hold a lot more water, face is looking even more bloated now. Didn't think that was possible lol. I haven't been stuffing myself with food either, just a moderate amount eating clean foods low in sodium and have already gained about a kilo morning weight in three days.

 

Trained chest and tris today.

 

Bench press

20kg x20, 2 sets

60kg x12

80kg x10, 8 (all reps paused for one second on chest)

80kg x10 (no pause)

 

Lying cable flyes

x8, 3 sets

x15, 15

 

Incline cable flyes

x12, 3 sets

 

Cable tricep pushdowns

x15, 5 sets

 

Stretching and mobility

10 mins

 

87.2kgs. First time weighing over 87. Had a funny incident today as well. I gave my quads a quick flex in the mirror and this Maori guy noticed, he's like "Dude, your legs are huge. Do you inject them?" Fucking LOLed and just said "Yeah bro". He laughed as well so probably thought I was just joking, which I was. Natty 4 lyf

[Pseudonym]

 

I gave my quads a quick flex in the mirror and this Maori guy noticed, he's like "Dude, your legs are huge. Do you inject them?"

It'll be dat dere synthol, right?

 

[Leeroid]

Did some abs and calves today.

 

87.4kgs without any food in me.

 

 

[Murhf]

Those quads are popping...

[Leeroid]

Cheers Murhf

 

Went and watched a bodybuilding comp yesterday. It was good to watch and quite motivating. I've decided to compete in September. I will start cutting from the 14th of July. Can't wait, I'm sick of being fat and bloated.

Trained this morning with a forum member.

 

Squats

20kg x12

60kg x8

100kg x6

140kg x5

180kg x5 (belt) PB

 

DB curls

12kg x20, 18, 20

 

GHR

x10, 3 sets

 

Back was algood doing squats. Stopped before it got uncomfortable though. I think I could've done 8 or more reps as 5 was really easy.

 

We did a few other random shit and workout ended up taking about two hours.
 

[Murhf]

I enjoy reading your posts. How are you getting on with bloat now. Someone suggested sodium seems amplyfied when on a cycle, so I cut it completly, seems to have helped me, but in saying that I still have a slight moon face.

[Leeroid]

Thanks Murhf, good to know. Bloat is something that I just live with on the bulk. I am eating a lot so even though I try to restrict my sodium intake, it is a moderate amount. Enough to bloat me up anyway. As I mentioned, I will commence cutting from next week which will mean I won't have to eat as much. I'm interested to see how the diet and losing bodyfat will affect the test bloat.

 

Trained chest today, or tried to.

 

Bench

20kg x20

60kg x8

100kg x4

120kg x2

 

Bodyweight 87.9kgs.

 

Stopped there as I was going to find an opener for Saturday which I was hoping to be 130kgs or so but my right shoulder was giving me pain. It was quite unnerving as I felt like it was gonna snap at any time. 120kg was slow as hell, the second rep took about 3 seconds. Considering I got 6 reps with it 2 weeks ago, I was very disappointed and so I don't see any point in competing this weekend. I don't want to injure it any further.

 

I think I will take a week or two off lifting but go to the gym 5 days a week just to do abs, arms and cardio.