Riding my bike

[Leeroid]

Back and abs today

Pullups

x8, 4

x6, 5, 5, 5 (double band assisted)

Barbell rows

60kg x10

80kg x6, 5, 5, 5

Lat pulldowns

x10, 3 sets

x12, 2 sets

Cable rows superset with straight arm pulldowns

x10, x10, 3 sets

Hammer curls

17.5kg x10, 10, 8

DB curls

15kg x10, 8

12.5kg x8

Decline situps superset with lying leg raises

x20, x20

x15, x15

x10, x15

Plank

1min, 2 sets

Rear cable flyes

x20

84.95kgs today lol wow. 2.2kg gain in one day? I love sodium haha. Had noodles for dinner last night and bacon and sausages for breakfast so was thirsty as today.

As for the lifting, I felt tired as had no energy. I could only get 8 reps on my first set of pullups where usually I get 10-12. I think it's the CNS fatigued from lifting equipped the past 2 days.

[Leeroid]

Added some phone pics. Got a new phone with an 8MP camera (last one was 3.2MP) so pics shouldn't be too bad.

This pic is me fully relaxed, no tensing at all.

[trainlikeafreak]

might have nothing to do with it but i find whenever i eat crap food in the morning or throughout the day and train that night i feel lethargic etc. prob your CNS as ya said but this is just another idea. i can only eat junk afterwards.

anyway looks like your def growing keep it up man

[Leeroid]

might have nothing to do with it but i find whenever i eat crap food in the morning or throughout the day and train that night i feel lethargic etc. prob your CNS as ya said but this is just another idea. i can only eat junk afterwards.

anyway looks like your def growing keep it up man

Might be bro, I'll keep that in mind. Cheers for that

[Sibolovin]

Has top be said, pick ya shit up of the ground

[Leeroid]

Has top be said, pick ya shit up of the ground

What u mean?

Edit: Never mind I get it now

[Leeroid]

Progress pics about 84.5kgs gained 2kgs in a week so looking quite bloated but I think I can definitely see the size increase.

[rapz]

yea definitely looking bigger! especially your back, good work bro :clap:

[Rxx]

Yeah back is looking real good!

[Leeroid]

Cheers guys.

Arms

Barbell curls

20kg x12

40kg x8, 3 sets

French press

27kg x10, 3 sets

DB curls

17.5kg x10, 10, 8

OH tricep DB extesnsion

10kg x12, 3 sets

Incline DB curls

12.5kg x12, 2 sets

Cable pressdowns

x12, 2 sets

Barbell wrist curls

20kg x20, 18, 15

Reverse wrist curls

20kg x12, 12, 10

Few sets of abs

84.15kgs

[Leeroid]

Chest and tris

Decline bench press

20kg x15

60kg x12

100kg x10

90kg x9

80kg x10

Flat DB bench press

20kg x15, 12, 10

Cable pressdowns

x8, 3 sets

x15, 2 sets

Cable flyes

x15, 3 sets

Hanging leg raises

x15, 12, 10

84.55kgs

Did some intense armwrestling training on Saturday and my elbows and shoulders were killing me. So didn't do any incline, just decline and flat.

[southernsamurai]

Good to see your strength on the up again bro!

Dat Asian work ethic :pfft:

[Leeroid]

Good to see your strength on the up again bro!

Dat Asian work ethic :pfft:

Haha, nice work on the weekend bro. Looking diced!

Back today, tried out a few new exercises. Pretty much followed Matt Ogus's back workout in this vid here:

One arm chest supported machine row

3/4 stack x10, 4 sets (stack is tiny)

Alberto rows or whatever they're called, 5:25 in the vid

x8, 4 sets

Face pulls seated

x15, 3 sets

Lat pulldowns

x15, 12, 10

Rear cable flyes

x12, 3 sets

Preacher curl stripset starting at 6x 2.5kg plates per side, did about 4 reps with each weight

Then a second set with 4 pps

Straight arm lat pulldown

x15, 3 sets

Pinwheel curls

15kg x12, 2 sets

82.1 kgs today. Loved the new exercises, I've never felt the lats working so much. I was really able to isolate the lats which I could never really quite do.

[southernsamurai]

Thanks bro.

Us Asians are a minority :pfft:

Looks like a good training session! What happened to you wanting to smash the pull ups hard?

[Leeroid]

Thanks bro.

Us Asians are a minority :pfft:

Looks like a good training session! What happened to you wanting to smash the pull ups hard?

I just skipped them today for once, first time ever that I haven't done pullups on back day lol. I hate pullups. Will do them again next week tho

Accept my friend request ya fag, sent you it ages ago haha

[southernsamurai]

Hahaha.

Must be getting harder since your weight gain is quite consistent atm! LOL happy now brah?!

Look forward to seeing your progress. You still thinking of doing any comps?

[Leeroid]

Hahaha.

Must be getting harder since your weight gain is quite consistent atm! LOL happy now brah?!

Look forward to seeing your progress. You still thinking of doing any comps?

I was contemplating doing IFBB physique in one of the shows in Aug/Sept but need so much more chest and tricep before I'll step on stage. My side tricep pose looks horrendous lol, I'll post one up soon.

Gonna bulk until November or so then cut for summer haha. Hopefully reach 90kg +

[Leeroid]

A

[jimmybro1]

Hahaha.

Must be getting harder since your weight gain is quite consistent atm! LOL happy now brah?!

Look forward to seeing your progress. You still thinking of doing any comps?

I was contemplating doing IFBB physique in one of the shows in Aug/Sept but need so much more chest and tricep before I'll step on stage. My side tricep pose looks horrendous lol, I'll post one up soon.

Gonna bulk until November or so then cut for summer haha. Hopefully reach 90kg +

Don't need to worry about doing side tricep pose for Physique just get your cat walk sorted

As for the side tricep pose need to bring your shoulder back more, suck in and tease core, twist your shoulders about your waist and sit on your hamstring more.

[Leeroid]

Cheers jimmy will work on it.

Legs today

Front squat

20kg x8

60kg x6

100kg x5

140kg x5 (add belt) PB

100kg x8

60kg x15

SLDL

40kg x12

Lower back too sore so couldn't continue

Lying leg curls

3/4 stack x15, 12, 12

Single leg extensions

3/4 stack x12, 10, 8

Leg extensions

Full stack x15, 2 sets

Standing leg curls

x12, 3 sets

Lunges

30kg x18, 4 sets

84.75kgs. I've never gone heavy on front squats before as I've only done them after doing back squats. I didn't do back squats today because my back is still pretty messed up. Still got pretty uncomfortable doing fronts which is why I didn't do too much volume on them. Quads were pumped as f*ck tho, legs were filling out shorts completely.

[Leeroid]

Chest today

DB bench press

25kg x12

40kg x8

Barbell bench press

100kg x8

120kg x3 (3rd rep spotted)

100kg x5

DB bench press

30kg x14, 10, 9

Cable flyes

x12, 10, 8

Overhead DB extension

25kg x12, 3 sets

Reverse grip tricep pushdown superset with tricep pushdown

x15, 12

Some abs

85.35kgs with a hoodie on. Pretty average session, happy with bench. Definitely getting stronger on it although Ive started arching so that might have a little bit to do with it.

[Leeroid]

85.3

[Leeroid]

Tried Fran WOD (Crossfit) today.

Time was 12:16 LOL, took me 1:30 for the 45 thrusters and 10:46 to do 45 pullups. I really suck at pullups lol, it was only exacerbated by the fact that I've gained 4 or 5 kgs in the last month.

Did 3 sets of face pulls after and some rear delt DB flyes then called it a day.

Weighed in at 85.3kgs only wearing stringer. Dem gainz!!

[Mutant]

Nice weight gains, back looking wide.

What do you contribute the weight gain to? Water retention, body fat, Lean gains? How many cals you hitting at the moment?

Whatever your doing its obviously working so keep it up.

[justhell]

Backs looking good Leeroid,dem gains alright :clap:

Keep doin what ya doin man,its working nicely.