Riding my bike

[Murhf]

Dam Leeroid your going to have to change your profile pic...or start flying, those lats have popped in the last month, quite considerably. Are you happy with this cycle to date and its great to see someone putting so much good work in, bloods, diet, gear, training all adds up to huge wings!

[Leeroid]

Dam Leeroid your going to have to change your profile pic...or start flying, those lats have popped in the last month, quite considerably. Are you happy with this cycle to date and its great to see someone putting so much good work in, bloods, diet, gear, training all adds up to huge wings!

Thanks Murhf, yes I'm very satisfied with my progress to date. Although I have realised that I was probably a bit too obsessed with the weight gain and I put on excess fat that wasn't necessary in order to reach 90kgs. When I start bulking again, I am going to count calories and do a clean and lean bulk without as much junk as I was eating.

 

Trained hamstrings and tris today

Glute ham raises

x12, 3 sets

 

Stiff legged deadlifts

60kg x12, 10

 

Lying leg curls

x15, 4 sets + one dropset

 

Pushups

x20, 5 sets

 

85.9kgs

[Pseudonym]

its great to see someone putting so much good work in, bloods, diet, gear, training

I'll add "...and consistently logging it for everyone to benefit from" to that as well. So many cycle logs are half-finished rubbish.

Nice one, Leeroid.

[Leeroid]

I can't remember if I was 86.2 or 85.2kgs this morning. Doesn't really matter. I think I'm adjusting to my new diet pretty well. I'm not as hungry anymore and not as tempted to eat as I was the last few days.

 

Back, bis, abs and calves

 

Barbell rows

40kg x20

60kg x15

80kg x6

60kg x12

50kg x15

40kg x20

 

Alberto rows

x15, 4 sets

 

Face pulls

x15, 3 sets

 

One arm seated rows

x20, 20, 15

 

Wide grip lat pulldowns

x12, 3 sets

 

DB curls

12.5kg x15, 2 sets

10kg x15, 2 sets

 

Incline DB curls

6kg x15, 4 sets

 

Standing calf raises

x20, 3 sets

 

Seated calf raises

x20, 3 sets

 

Abs 10 mins

 

Quite a bit of volume today, used pussy weights but still got a great burn.

Got a 4 site skinfold done today too.

 

Bicep 2.5mm

Tricep 4.5mm

Subscapular 14mm

Suprailliac 14mm

Total 35mm, bodyfat percentage 14.7%

 

Also measured quad which was 5mm. Do you guys think the bodyfat calculation would've turned out slightly lower if lower body was factored in?
 

[jimmybro1]

Don't use caliper tests to determine bodyfat, only use the skin fold measurements to track progress. 

Those charts aren't to actuate...

 

[Leeroid]

Yeah, I get what you mean. Bodyfat percentage means nothing anyway. I'll get them done again in a few weeks to see whether I'm making progress. I was just wondering whether I hold less on my legs compared to others.

[Pseudonym]

I was just wondering whether I hold less on my legs compared to others.

I reckon you might. Certainly compared to me. Look back at your earlier pics with a lower body fat, and there was more definition in your legs, even though your abs are (comparitively) unchanged.That suggests to me that you naturally hold less on your legs.

I'm the total opposite.

[Dinahlady]

The % you get from calliper calculators isn't going to be accurate at all. It's more accurate than say bf scales. But its really only going to be something that should be measured for progress/change. Its nice to get a % number out of it but it's really not representative of the truth at all... 

For example I had a client who I measured bf with (i'm quite squeezey so get quite low results on callipers) and she came out with me at about 15% (which looked almost right compared to pic on internet etc etc) and then she got measured by someone else and came out as 17% - also seemed all good. But when she got a dexa scan she came out as 21.5% ( but 21-22% pics online didnt look like her at all - pics online looked much softer and pretty much no definition compared to her). If she posted up a pic etcetc people would prob say 15-17%. 

 

But looking real good !!! can't wait to see what happens in the next 8 weeks :) 

 

 

[Leeroid]

Cheers for posts Dinah and Pseudo

 

Chest and tris, abs

 

DB bench press

15kg x20

25kg x15

30kg x12, 12, 10

25kg x9

15kg x12

Not going to failure on these, stopping when the reps start slowing down.

 

Pec dec

x15, 4 sets

 

OH cable tricep extension

x12, 6 sets

 

Cable flyes

x15, 4 sets

 

Pushups

x20, 15

 

Abs 5 mins

 

84.9kgs. Been averaging 2800 the last 3 days and think I'm losing weight a bit too quickly so had 3250 today. Aiming for 1kg of weight loss a week but at the current rate it's 1kg every two days lol.

[god-of-bodybuilding]

It is all a learning process bro

 

But yes take yr time to cut. Slow & steady is the only way to go 

[Leeroid]

god-of-bodybuilding wrote:

It is all a learning process bro

 

But yes take yr time to cut. Slow & steady is the only way to go 

[Leeroid]

Back still feels fucked from squats on Tuesday. Don't think I did any leg work for three weeks so my quads are still crying. Seems like I have way less definition in them than before I trained them. Can barely see teardrops atm, I've attached a pic. Does DOMS equal less definition due to inflammation?

 

Trained upper back yesterday, was just a short session due to waking up late.

 

Shoulders today, first time working delts for a couple months.

 

10 mins warmup (scapula, rotator cuff etc)

 

Cable lateral raises

Lightest x15

2nd lightest x12

 

DB lateral raises

10kg x15

 

Military press (lower bar to mouth height)

40kg x12

60kg x8, 5

 

DB shoulder press palms facing

20kg x10, 3 sets

 

Delt triad

6kg x15

6kg x12

Reverse cable tri pushdowns superset with regular pushdowns

x15, x18

x10, x6

x10, x5

 

Rope pushdowns superset with OH DB extensions

x12, 6kg x10, 3 sets

 

Shoulders felt alright, I warmed up very thoroughly and didn't go to complete failure and tried to stay away from exercises that are tough on the rotator cuffs. Left rotator cuff feeling a bit sore atm though. Watched this video before going to the gym and used a few of the exercises to warm up. Love the wall slides.

 

 

85.0kgs this morning, I was 86.7kgs last Thursday morning so 1.7kg drop in the week to date. Had 3450 calories yesterday, was a 11 hour day at work and I was doing physical labour 80% of the time so burnt a lot more than usual. 2980 today.

[Murhf]

Leeroid, i.ve been on my cycle for 7 weeks. Strentgh went up fast, but my left rotator and bicep tendons did not. Now I am 2 weeks off...Frustrating as hell, but what can I do. Well I researched a heap of mobilty stuff. This week I.ve been doing about 30 min a day of gentle stretching especially the rotator culf, feels abit better. I.ll be doing this for ever now, just hate getting injured. Lee Hayward, Kelly Starrett are 2 that seem to have great mobilty knowlegde. Iam doing mobility at night, [gym in the day].

[jimmybro1]

Training legs will cause inflammation causing a loss of definition/detail in the muscle. Thats why you don't train legs 10 days or so before a bodybuilding show. 

Weight loss sounds good, and wall sides are great to warm up shoulders. Might be worth getting some bands also to do some rotacuff exercises. I use to injury my shoulders often but ever since I became proactive about warming them up correctly i've had no issues. 

[Leeroid]

Leeroid, i.ve been on my cycle for 7 weeks. Strentgh went up fast, but my left rotator and bicep tendons did not. Now I am 2 weeks off...Frustrating as hell, but what can I do. Well I researched a heap of mobilty stuff. This week I.ve been doing about 30 min a day of gentle stretching especially the rotator culf, feels abit better. I.ll be doing this for ever now, just hate getting injured. Lee Hayward, Kelly Starrett are 2 that seem to have great mobilty knowlegde. Iam doing mobility at night, [gym in the day].

Yeah man, my bench went up 40kgs in about 4 months which I think is the primary reason for my rotator cuff issues. It's funny how you think you're never going to get injured and only after you get injured, you start doing mobility work. I've learnt my lesson.

 

Pics this morning, 84.7kgs. Down from 85.9kgs last Friday. Down 4kgs since I started cutting 12 days ago.

 

 

[Leeroid]

Yesterday did hamstrings and calves

 

Lying leg curls

x20, 2 sets to warmup

 

Glute ham raises

x12, 4 sets

 

Standing leg curls

x15, 4 sets

 

Lying leg curls

x8, 4 sets plus one dropset

 

Standing calf raises

x20, 5 sets

 

Seated calf raises

x20, 3 sets

 

 

[Leeroid]

Today arms and abs, did way more volume than usual with short rest periods and got a sick pump in bis, tris and forearms.

 

10 minute mobility warmup

 

Cable tri pushdowns superset with cable bicep curls (warmup)

x20, x20, 2 sets

 

Skullcrushers superset with EZ bar curls standing

10kg per side x15, 10kg per side x15, 4 sets

 

Close grip bench superset with DB hammer curls

60kg x12, 10kg x15, 4 sets

 

Overhead cable tricep extensions superset with EZ bar preacher curls

x12, 5kg per side x12, 4 sets

 

Reverse grip pushdowns superset with incline DB curls

x15, 8kg x12, 4 sets

 

Cable pushdowns superset with cable bicep curls

x30, x25, 4 sets

 

Abs 10 mins

 

84.9kgs this morning.

 

Got skinfolds done again.

 

Bicep 3mm (last week 2.5mm)

Tricep 6mm (last week 4.5mm)

Subscapular 13mm (14mm)

Supra illiac 13mm (14mm)

Quad 8mm (5mm)

 

Odd as bicep and tricep's gotten fatter and so has the quad. Last week I got measured after workout and today I got it done before so that might've made a difference? About a kg lighter this week too.

[Murhf]

How much longer are you staying on this cycle Leeroid?  It would be great to see a before and after pic of where you at now. Definetly looking leaner.

[Leeroid]

How much longer are you staying on this cycle Leeroid?  It would be great to see a before and after pic of where you at now. Definetly looking leaner.

8 more weeks. Will put something together after I finish cutting.

 

Chest and tris today

 

DB bench press

20kg x15

30kg x12

35kg x10

40kg x8

35kg x8

30kg x8

20kg x20, 2 sets

 

Underhand machine chest press

x15, 4 sets

 

Pec dec

x12, 2 sets

 

Cable flyes

x15, 4 sets

 

DB around the worlds

10kg x12, 3 sets

 

Cable tri pressdowns

x12, 3 sets + dropsets

 

Decline situps

x20, 3 sets

 

85.1kgs this morning. I was 84.3kgs yesterday morning but had a salty dinner last night which accounts for the 800gram water gain even though I ate under my calorie limit. Aiming for 83.5kgs or less by Friday.

 

Chest felt good, got a good pump. Shoulders feel a lot better than before, glad I took a two week break. Triceps were still quite sore from high volume session on Saturday.

[Taekwando]

How did u look dbol in ur first cycle leeroid? Im planning on running it for about 20days to kick start my test e cycle, would u reccomend it or just stick to one compound

[Leeroid]

How did u look dbol in ur first cycle leeroid? Im planning on running it for about 20days to kick start my test e cycle, would u reccomend it or just stick to one compound

I think it was a good idea as I gained 5kgs in the first 3 weeks. Bloat quite a bit though so people may notice you've gained weight or whatever.

 

Hamstrings and calves

 

Stiff legged deads

60kg x12, 4 sets

 

Glute ham raises

x10, 4 sets

 

Lying leg curls

x12, 4 sets

 

Standing leg curls

x12, 2 sets

 

Seated calf raise

x20, 5 sets

 

Treadmill

6km/h 3* incline 6 minutes

 

84.3kgs.

[jimmybro1]

Why are you going so light on Hamstrings?

 

[Leeroid]

My back hurts and I think I get better stimulation from using lighter weights and using a slower tempo. I've done SLDLs with 120kgs before and end up just using my back instead of hammies. Main thing is my hamstrings are sore as f*ck today so the job was done.

 

There's this guy that has Andy Priestley's body that's been coming into our gym the last few days. He honestly has the beastliest body that I've ever seen in real life. Huge round capped delts, probably 20+ inch arms, full chest from upper to bottom and a tiny waist, lean as fuark too. Thought it was the Priest or Grant Pieterse when I first saw him but face is different, looks to be of Polynesian descent though.

 

Anyway the point I'm making is that I've been watching him train and the first day he was doing straight arm lat pulldowns and was only using the first 3 or 4 plates which is less than what I use. But he used a really slow tempo with a pause at the end of the movement. Then he went to incline bench press where he only used 60kgs but same controlled movement again. Towards the end of his set he was straining too. I thought maybe he was just having a light day.

 

Next day I saw him doing shoulder presses using only 60kgs, same slow tempo. Bench press, 60kgs. Tricep cable pushdowns only quarter of the stack, there are guys in our gym that do the full stack. Then he did EZ bar bicep curls with 5kg plates a side. I was honestly blown away that a guy his size trained that light and made me rethink my training. If I see him again, I'm going to see if I can have a talk to him.

[Leeroid]

Back and biceps

 

Pullups

x8, 7, 5

 

Face pulls

x12, 3 sets

 

Lat pulldowns

x12, 8, 4, 8, 12

 

DB rows

17.5kg x15, 3 sets

 

Lat pulldowns superset with straight arm pulldowns

x12, x10, 3 sets

 

Rear DB flyes

5kg x15, 3 sets

 

EZ bar 21s

10kg per side, 2 sets

7.5kg per side

5kg per side, 2 sets

 

84kgs this morning. Getting leaner! Also getting tan from the MT2. Can see a tan line starting to form where my shorts end even though I've hardly been getting any sun.
 

Brother commented last night that I'm definitely leaner and jawline is starting to come back too. He said that my arms, shoulders and chest actually look bigger because of the deeper cuts even though I've lost nearly 5kgs.

 

[Sibolovin]

 

Watch Kai Greene, says to dropweight. Im Not a weightlifter, Im a  bodybuilder