Riding my bike

[Pseudonym]

Legs. Already.

Jealous. *sad*

[jimmybro1]

Separation is coming in. Can see the hamstrings coming in. 

Would say you in the single digits now, estimate around 8%. 

[Leeroid]

Chest, tris and calves

 

DB bench press

30kg x10, 4 sets

 

Cable flyes

x10, 4 sets

 

Lateral DB raises

8kg x20, 15

6kg x15

 

Side chest press

x12, 3 sets

 

Standing calf raises

x8 sets

 

Tricep pushdowns

x15, 3 sets

 

15 minutes cardio, alternate 1 minute @ 6km/h and 1 minute @ 12km/h, 3* incline. Burnt 200 calories

79.6kgs

[Leeroid]

80.2kgs. Down 2.4kgs in 7 days and you can tell.

 

I'm really happy with where I'm at for 5 weeks out. I'm confident of coming in shredded now.

I've attached a comparison with last week, as well as a comparison with my progress pics in Januray when I was 80.5kgs, the same as I am now.

 

[Leeroid]

Quads and abs today

 

Front squat

20kg x12

60kg x15

80kg x12

100kg x10

120kg x8 (add belt)

140kg x8 (add knee wraps)

 

Leg press

2pps x12

6pps x8

8pps x5

6pps x10, 8

 

Leg extensions

x10, 4 sets

 

Abs 10 mins

 

Pretty good workout! Strength is still there, Haven't gotten noticeably weaker on any of my lifts yet which is always a good thing considering I've lost 9kgs in only 5 weeks.

[Leeroid]

Arms

 

DB curls

20kg x6

15kg x10, 10

12.5kg x10

 

Skullcrushers

10kg per side x15, 12, 10, 8

 

Hammer curls

12.5kg x12, 10, 10, 8

 

Overhead rope extensions

x15, 12, 10, 10

 

21s

5kg per side, 4 sets

 

Reverse grip cable pushdowns superset with regular grip

x12, 12, 4 sets

 

Treadmill

Alternate 1 min 6km/h with 1 min 12km/h for 15 mins @ 3* incline

 

80.6kgs

 

Skinfolds

Bicep 3mm (last time 3mm)

Tricep 5mm (last time 6mm)

Subscapular 11mm (last time 12mm)

Suprailliac 10mm (last time 11mm)

Quad 5mm (last time 6mm)

Chest 6mm

[Leeroid]

Chest, tris and abs

 

DB bench press

15kg x12

20kg x12

25kg x12

 

Bench press

60kg x12

80kg x10

100kg x5

80kg x10

60kg x20

 

DB bench press

25kg x12, 3 sets

 

Pec dec

x15, 3 sets

 

Tricep pushdowns

x15, 3 sets

 

Abs 10 mins

 

Treadmill

8km/h for 20 mins 3* incline. 250 calories.

 

81.5kgs this morning. We had a work do on Saturday evening. I had 900 calories until I went and there I absolutely ate everything I could. At a conservative estimate, I'm guessing I had about 2500 calories for dinner. Three full plates of rice, potatoes, ham, chicken, beef, fish. I thought my stomach was going to explode lol. Tried to  have dessert but couldn't fit it in.

 

I've got vascularity starting to appear on my front delts when pumped which is awesome.

[Murhf]

That 2.4kg drop has made a huge difference Leeroid. Noticed it alot on your back and legs, definetly popping now.

[Leeroid]

Cheers Murhf. Got my t3 so will be starting that tomorrow.

Today I did deadlifts

180kg x8 (PB, previously 5 reps)

Hamstring curls X12, 6 sets

Calf leg press x20, 5 sets

 

80.1kgs

[Leeroid]

Back and biceps, abs

 

Pullups

x15, 7

 

DB row

50kg x6

 

One arm machine row

x12, 3 sets

 

Lat pulldown superset with straight arm pulldowns

x12, 12, 3 sets

 

Face pulls

x15, 2 sets

 

Rear delt cable flyes

x15, 3 sets

 

DB curls

10kg x15, 3 sets

 

Close grip EZ bar preacher curls

x10, 3 sets

 

Spider DB preacher curls

x10, 2 sets

 

Abs 10 mins

 

80.3kgs today. Quad pic attached

[donz]

dayuummmmmm loving the definition and seperation you got coming through in the quads bro, mad jelly! 

[nate225]

Teardrops much?!! *clapping*

Great seperation! 

[Leeroid]

Shoulders and triceps today

 

DB shoulder press

16kg x12

22kg x10

30kg x7

35kg x3

30kg x5

22kg x10

 

Overhead press hammer grip bar

10kg per side x15, 12, 12, 12

 

Delt triad

10kg x12, 10, 8

 

Lateral cable raise

x15, 3 sets

 

Skullcrushers

10kg per side x15, 12, 10

 

Cable pushdowns

x20, 15, 12

 

15 minutes treadmill

 

80.2kgs this morning.

[Pseudonym]

The change you've made in matter of a few days are just insane, bro!*shok*

[Leeroid]

The change you've made in matter of a few days are just insane, bro!

Thanks Pseudo, hopefully I can keep it going. This diet is really getting to me, craving so much atm. 

 

80.1kgs this morning Found some better lighting.

 

I just did an experiment last night with my water intake and so I stopped drinking water at 7pm last night, had about 300mls of Pepsi Max before bed and then had 2 slices of bread with 20g of honey this morning. Then I pumped up for about 10 minutes before taking the pictures. Usually I just take pictures cold. 

 

I think it worked cos I definitely look better despite my bodyweight being the same as last week due to my big dinners last Saturday (work do) and this Tuesday (birthday dinner). 

[rapz]

sickening!! front delts are poppin on that most muscular

[Leeroid]

Quads today

 

Back squat

20kg x12

60kg x10

100kg x5

140kg x3

180kg x1

200kg x1 (I wanted to try my squat suit again for some reason but felt like shit. Nearly failed)

 

Front squat

100kg x10, 8, 6

 

Leg extensions unilateral

x15, 3 sets

 

Leg extensions superset with lunges

x12, 30 paces, 2 sets

 

 

[donz]

Yo Lee do you have an end goal weight in mind bro? Competing or? I reckon the body fat you're at now is pretty mint - well personally I like it ( no homo ) 

[HarryB]

Looking good Leeroid.. proportionate package and conditioning coming in very well!

[Leeroid]

Yo Lee do you have an end goal weight in mind bro? Competing or? I reckon the body fat you're at now is pretty mint - well personally I like it ( no homo ) 

I need to lose about 5-8kgs in order to be shredded. And yep I am gonna be doing my first bodybuilding show in 4 weeks time so looking to drop 1kg a week until then.  

I'd estimate bodyfat percentage to be about 9% now? 

Looking good Leeroid.. proportionate package and conditioning coming in very well!

Thanks man! 

 

[donz]

Ohhh didn't know you were doing any shows - so that's the Waikato one you're doing? Good luck man !

[Leeroid]

Cheers Donz.

 

Had a short workout today

 

Arms, abs and cardio

 

Bicep DB curls

10kg x15

15kg x12, 3 sets

 

Tricep pushdowns

x8, 3 sets

 

Pinwheel curls

12.5kg x10, 3 sets

 

Cycle

12.5mins 100calories

 

Abs 5 mins

 

79.8kgs today. Hopefully get down to 79kgs or less by next Friday.

 

Skinfolds

Bicep 2.5mm (last week 3mm)

Tricep 5.5mm (last week 5mm)

Subscapular 9.5mm (last week 11mm)

Suprailliac 12mm (last week 10mm)

Quad 6mm (last week 5mm)

Chest 6mm (last week 6mm)

 

 

 

I've started drinking Pepsi Max and coffee in order to stay sane and stick to my diet, something I never drank when bulking. This, combined with the clen means that I've got the shakes all day lol. Trippy stuff

[donz]

Haha I do coke zero and sugar free gum during cuts although tried to ditch the gum cos of sore teeth / jaw lol! Detonate also gets me through the rough times xo

[Leeroid]

Chest, tris and abs

 

DB bench press

20kg x12

 

Barbell bench press

60kg x12

100kg x6

 

DB bench press

40kg x8, 6, 5

30kg x10, 8, 8

 

Pec dec

x15, 3 sets

 

Chest machine squeeze

x15, 3 sets

 

Around the worlds

10kg x12, 3 sets

 

Cable flyes

x12, 3 sets

 

Cable pushdowns

x12, 3 sets

 

Overhead tricep extensions

x12, 2 sets

 

Abs 10 mins

 

Cardio 30 mins, 350 calories

 

80.0kgs, 2788 calories today.

[Leeroid]

Hamstrings, back and bis

 

Glute ham raise

x8, 3 sets

 

SLDL superset with lying leg curls

60kg x12, x10, 3 sets

 

Pullups

x10, 7, 5

 

Cable rows

x10, 8, 10

 

Alberto rows

x12, 3 sets

 

DB rows

25kg x12,3 sets

 

Barbell curls

x10, 3 sets

 

Rear cable flyes

x12, 3 sets

 

Hammer curls

12.5kg x10, 3 sets

 

DB curls

x10, 3 sets

 

Abs 5 mins

Treadmill 15 mins 250 calories.

 

79.1kgs today. Didn't go to the gym yesterday so I just did hamstrings today.