Riding my bike

[rapz]

looking good bro, saw your pics on facey

in regards to the weight being lifted, ive back tracked a bit on the load im using and concentrating on using the muscle more, especially on hamstrings, and lik you my back is giving me arseholes.

i still lift heavy just not every session, and im not killing myself every session like i used to, my joints and body are thanking me for it as well, i keep the super heavy lifting about once or twice a month on each bodypart, i call this "ego day" *blush* haha

[Murhf]

On gear or not, lifting 1rpm or super heavy is just to tough on my body. I now keep it to once a month at 1rpm but only 90%. All injurys I.ve ever had a from 1rpm. Using gear just makes me feel like Iam bullet proof till the pain sets in...A powerlifters patience is a virtue!

[Leeroid]

Cheers for input guys.

 

Shoulders and tris

 

5 min warmup

 

DB shoulder press

22kg x12

30kg x10, 8, 8

22kg x9

 

Hammer grip overhead press bar

10kg per side x12, 4 sets

5kg per side x15, 2 sets

 

Delt triad

8kg x12, 10, 8

 

DB shrugs

42kg x12, 2 sets

35kg x12, 2 sets superset with barbell shrugs 60kg x12

 

Cable lateral raises

x20, 15, 15, 15

 

Kettlebell swings

20kg x20, 2 sets

 

DB skullcrushers

12kg x15, 3 sets

 

Reverse grip cable pushdowns superset with regular grip

x15, 10

x12, 8

x10, 8

 

83.7kgs this morning.

[Pseudonym]

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.

Cool. I'm always keen to learn new ways of training. Let us know what he says. If it's anything interesting, perhaps start a new topic for us to discuss it.

[Leeroid]

Progress pics. Was 82.3kgs this morning. It's weird cos I lost 1.4kgs in a day, don't know what happened? Been having 2900 calories daily but only had 2700 yesterday.

 

Quality of photos are shit because computer wasn't recognising phone so had to upload to Youtube and download video to computer off there.

 

 

[Ben0]

Good progress leeroid. How long are you going to cut for? Goal weight?

[Leeroid]

Cheers Ben. Cutting for 7 more weeks, goal is below 5%bodyfat. I estimate that i would have to drop to about 76-78going by a LBM calculation of 73kgs. Goal is to lose 1kg a week but losing weight too fast atm. 3000 Cals not enough and Im not even using any fat burners or cardio. Only 500mgs test e atm. I was gonna start clen on Monday but decided not to and save it until I start plateauing.

[Pseudonym]

Below 5%? I hope you're going to hit the stage with all the effort that's going in here.

[Dontrunwithknives]

Below 5%? I hope you're going to hit the stage with all the effort that's going in here.

QFT 

[Leeroid]

Below 5%? I hope you're going to hit the stage with all the effort that's going in here.

I'm not quite sure what you mean Pseudo?

 

 

Leg train today

 

10 mins dynamic stretching

 

Squat

20kg x15, 2 sets

60kg x12

100kg x10

140kg x8 (add belt)

180kg x3

200kg x3 (add knee wraps)

 

Front squat

140kg x3 (knee wraps)

100kg x10 (raw)

80kg x17

60kg x20

 

Leg press

4 and 1/2 plates per side x12, 12, 10

 

Leg extension superset with walking lunges

x12 superset x20 paces, 3 sets

 

5 mins static stretching

 

Since I weighed in so light this morning, I thought I'd treat myself a little bit and had a Bacon Backfire from Burger Fuel. It was so good, absolutely divine. Also had a slice of pizza that the parents were having. Ended up having 3800 cals today which isn't too bad. Last weeks average cal intake ended up being about 3200 anyway.Will stick to 3000 calories for another week and I'll monitor the weight loss daily so I can adjust as necessary.

[Leeroid]

Another skinfold test today.

 

Bicep 3mm (last week 3mm)

Tricep 6mm (last week 6mm)

Sub scapular 11mm (last week 13mm)

Suprailliac 12mm (last week 13mm)

Quad 6mm (last week 8mm)

Total 38mm (last week 43mm)

 

Happy with that, making progress.

 

Arms and abs today

 

Barbell wrist curls

20kg x25, 20, 20

 

Reverse grip EZ bar curls

5kg per side x15, 3 sets

 

Barbell curls

20kg x30

30kg x20

40kg x10

25kg x20

20kg x30

 

Overhead cable extensions rope attachment

x15, 5 sets

 

Hammer curls DB

10kg x20, 15, 15

 

Single arm cable extensions

x12, 3 sets

 

Cable preacher curls

x12, 3 sets

 

Tricep pushdowns

x15, 3 sets

 

Abs 10mins

 

EZ bar 21s

5kg per side x 3 sets, first two sets did 10 reps on each movement instead

 

Tricep pushdowns

x20, 3 sets

 

83.6kgs this morning. Good train and got pumped up. Could see a lot of vascularity on the forearms.

[jimmybro1]

Wicked drop in the skinfolds *good*

 

[Pseudonym]

 

Below 5%? I hope you're going to hit the stage with all the effort that's going in here.

 

I'm not quite sure what you mean Pseudo?

I mean, getting to 5% is hard work. Are you planning on competing soon? Because you should!

 

[Leeroid]

 

Below 5%? I hope you're going to hit the stage with all the effort that's going in here.

 

I'm not quite sure what you mean Pseudo?

I mean, getting to 5% is hard work. Are you planning on competing soon? Because you should!

 

Yeah it will be hard. If I wasn't competing, I wouldn't bother going that low. I'm currently 7 weeks out.

[Pseudonym]

Ah, I must've missed that part. This is your first comp, isn't it? Very cool!

[James432213]

Leeroid, what is your name in real life?

[Dontrunwithknives]

Leeroid, what is your name in real life?

*stop*

[Leeroid]

Leeroid Jenkins

[Kalidane]

Stupid question gets obvious answer

[Leeroid]

Chest and abs

 

Bench press

20kg x20

60kg x10

80kg x10

100kg x6

90kg x8

80kg x12

60kg x20

 

Incline DB press

20kg x15, 10, 8

 

Machine flyes

x12, 4 sets

 

Flat DB press

20kg x12, 3 sets

 

DB around the worlds

10kg x10

8kg x10, 2 sets

 

Cable flyes

x15, 3 sets

 

Abs 5 mins

 

83.1kgs this morning

 

Triceps were still a bit sore from Saturday, definitely could feel it affecting lockout on the bench. First time benching in about a month, I'm glad that there was no pain but I've definitely gotten a little bit weaker considering I did 12 reps with 100kgs when I was about 86kgs.

[Leeroid]

Hamstrings and calves

 

Glute ham raises

x6, 5 sets

 

Lying leg curls

x12, 10, 12, 12

 

Standing leg curls

x12, 12

 

Standing calf raises

x12, 4 sets

 

Stretching 10 mins

 

82.9kgs

 

Quads not quite as good as Dolan's but getting better. Need moar thickness

[pyro]

Quads looking awesome.

[rapz]

jesus! mirin quads bro, i hope mine get seperated one day *sad*

[nate225]

Echo previous comments. Quads looking mint.

[Leeroid]

Thanks guys.

 

Upper back and biceps, abs

 

Wide grip pullups

x10, 8, 6, 5, 4, 3

 

Barbell rows

60kg x12, 12, 10, 10

 

Alberto rows

x10, 3 sets

 

Low rows cable superset with straight arm pulldowns

x12, x10, 3 sets

 

Rear delt cable flies

x15, 3 sets

 

Face pulls

x12, 3 sets

 

DB curls

15kg x12, 10

12.5kg x10

 

Close grip preacher curls

5kg per side x12, 4 sets

 

Preacher DB curls

8kg x12, 3 sets

 

82.8kgs this morning.