Get Big or Die Tryin'

[I Declare War]

Hey!

It feels like it's time to keep a journal again!

My Current Routine

Monday: Back + Biceps

Tuesday: Shoulders + Traps

Wednesday: Chest + Triceps + Abs

Thursday: Legs

Friday: Arms

Saturday: Rest

Sunday: Rest

If I'm feeling run down I'll train 4 days and take 3 days off. I'll cram arms into that fourth day to make up for it.

Goals:

- Bring my left side up. Left arm and lats are noticeably smaller.

- Keep training consistent, and back off before I'm overloaded.

- Bring body-fat down to 8%. Currently at over 12% I guess.

- Enjoy training as much as possible

I'll try log all my workouts, they'll be pretty similar every week so it'll just be cut and paste from the last week and adjust the numbers as needed. Nice and easy.

I'll also post heaps of photos to try and track my progress, or just for the fun of it. Here's one for the fun of it:

Here's another:

[rapz]

Nice bro will follow this one!

Your obviously trying to cut down bf, will you be cycling whilst doing this? Any time frame in mind in regards to your 8% goal?

Legs look decent, looking forward to the updates :grin:

[tomsammce]

Where u driving to cuz! Wellington to donate some water?

Big quads! What u squatting ATM?

[I Declare War]

Nice bro will follow this one!

Your obviously trying to cut down bf, will you be cycling whilst doing this? Any time frame in mind in regards to your 8% goal?

Legs look decent, looking forward to the updates :grin:

I'll be doing a lot of stationary cycling. El natural, no anabolics.

No time-frame... 2-3 months should do it. Nice and slow.

Where u driving to cuz! Wellington to donate some water?

Big quads! What u squatting ATM?

Coming back from the Bay of Islands. Bloody brown up there, they need all the water that they can get. Hopefully Welly gets some soon as well.

180kg for 10 on a good day.

[Android]

Bloody brown up there...

Racist bugger :shock:

[AgentOrange]

Where u driving to cuz! Wellington to donate some water?

lol

[I Declare War]

Back this morning - 1 hour

Wide-Grip Pulldowns

Slowly warmed up through the stack

190lbs 10

205lbs 8

190lbs 8 x 3 sets

175lbs 10

165lbs 10

140lbs 10

100lbs 20

Close-Grip Pulldowns

100lbs 10

140lbs 10

175lbs 10

220lbs 6

205lbs 8

205lbs 7

190lbs 10 x 2 sets

175lbs 10

165lbs 10

Barbell Rows

60kg 10

100kg 10

120kg 8

120kg 7

100kg 12

80kg 12 x 2 sets

Wide-Grip Barbell ROws

60kg 15 x 2 sets

Notes

- First time doing barbell rows in ages! Not too sure if I liked it.

- I would have liked to have done T-Bar Rows but I ran out of time. Depending on how my back feels tomorrow I might start my Shoulder workout with Seated Rows.

- I was feeling a bit off to begin with, but the workout went OK.

[soundsgood]

Looking good man.

Still pressing heavy on the bench or gonna go for more reps?

[I Declare War]

Looking good man.

Still pressing heavy on the bench or gonna go for more reps?

Not as heavy anymore. I do incline presses first now, and flare my elbows to focus it on my chest. I usually follow incline up with a few sets on flat, 120kg feels like it does the job.

[I Declare War]

Man I was feeling like f*cking rubbish last night, all feverish and sore as everywhere. Woke up at mid-night drenched in sweat and feeling good to go!

My lats were feeling sore in all the right places, so I decided to skip the seated rows and head straight on into:

Shoulders + Traps

Dumb Bell Side Raises

Warmed up by going up the rack

20kg 10 x 3 sets

Barbell Front Raises

10kg 20

20kg 10

30kg 10

45kg 10 x 3 sets

30kg 15 x 2 sets

Barbell Upright Rows

40kg 15

60kg 10 x 3 sets

40kg 10

Reverse Pec Deck

50lbs 20

110lbs 10

170lbs 10

250lbs 6

230lbs 8 x 2 sets

220lbs 10

200lbs 10

190lbs 10

170lbs 15 x 2 sets

Hammer Strength Military Press

40kg 20

60kg 10

80kg 10

100kg 10 x 3 sets

80kg 8

Hammer Strength Shrugs

120kg 10

160kg 10 x 6 sets

Decent workout today.

[I Declare War]

Felt a bit fried last night, took me a while to get to sleep... had to take some Ibuprofen

to dull the DOMS / CNS.

Chest + Abs

Worked with slow reps today, with the focus being entirely on chest and nothing else.

Incline Bench Press

Warmed up in 10kg increments until 60kg, 10 reps per set.

80kg 10

100kg 5

120kg 6

100kg 12

100kg 10

80kg 15

80kg 8

Pec Deck

50lbs 50

100lbs 20

150lbs 10

230lbs 10

290lbs 8

290lbs 7.5

230lbs 10

230lbs 7 (couldn't keep it strict anymore)

150lbs 15

150lbs 8

Chest felt done. Skipped Flat Bench today, as my pecs are already too damn big.

Upper Chest and Front Delts were looking big and vascular as heck this morning, they're growing like mad with all this focused training.

Did Abs for 15 minutes after this. Total workout time was 1 hour.

[I Declare War]

The first three or four meals for tomorrow. Meatballs and potatoes. Where's the meat balls you ask? At the bottom of course! I'll be scoffing most of them 'tates down after training tomorrow morning.

Lol... cutting hard!

[tomsammce]

Looks like a shower of shit in a Tupperware container.

No hate. xo

[I Declare War]

Looks like a shower of shit in a Tupperware container.

No hate. xo

:clap: enjoy your suspension

[tomsammce]

I was just saying what it looks like to me. No offence man

[I Declare War]

I was just saying what it looks like to me. No offence man

I agree it looks like shit, no qualms there.

What's with the hugs and kisses?

PM me that babe...

[Pseudonym]

Looks like a shower of shit in a Tupperware container.

No hate. xo

:clap: enjoy your suspension

For the record, this reply also breaches the no-contact rule for you and Tom. I'm going to accept it as a misunderstanding, but do it again and you'll be on the naughty step too, IDW. (And your naughty step is well away from Tom's, else you'd start squabbling again.)

[Android]

good job IDW :pfft: easy win though

[idwsgirl]

Hello

IDW has been on here too much lately! So I'll be posting updates in here on his behalf.

He's been eating too many easter eggs!

[jimmybro1]

Back posing needs work, also lighting terrible can't see anything...

[trainlikeafreak]

wow

[soundsgood]

Looking wide

How big did you say your arms were at the mo bro?

[idwsgirl]

@jimmybro - yep it was dark. Was just trying to extract a pic from the clip to compare to a photo I took last year. My posing sure does need work tho lol.. not planning on competing anytime soon so it's not high on my agenda!

@tlaf

Hopefully I see u around LM sometime soon! When u training?

@soundsgood

Cheers!

Taping in at a whopping 17" right now without a pump. :/

One month ago, when I was close to 10kg heavier, I had them taped at over 19" during a big arm workout. Probably only getting up to 18" during workouts now tho. Gah!

Monday 25/03

Back

Had planned on doing Deadlifts and Rack Pulls this morning, but decided to put them off until Thursday or Friday because my lower back has been giving me some issues!

Wide-Grip Pulldowns

Warmed up down the stack

220lbs 8

235lbs 6

220lbs 8

Down the stack one plate at a time until about 175lbs

Close-Grip Pull Downs

220lbs 8

190lbs 3 sets of 10

Down the stack to failure each set until about 140lbs

Close-Grip Seated Rows

260lbs 6

220lbs 3 sets of 12

Down the stack to failure each set until 165lbs

After this I did alternating dumb bell curls followed by seated preacher curls. That was it.

You may notice my weights are up on some of these, felt really strong this morning... and I didn't just stop the set if I couldn't bring the bar to my chest... as long as it got to my chin I kept on going! Felt really good. Next week I'll work a little more strictly tho.

Deadlifts and Rack pulls will be done later in the week! Either tomorrow or on Thursday before legs (Heavy squats will be out of the window - it's light Squat week anyway!)

Tuesday 26/03

Focus: Shoulders

Workout duration: 1 hour

Start time: 6a.m.

DB Side Raises

Worked at 3 sets of 10 reps with 20kg. Focused really hard on bringing them up high

and (trying) to hold them at the top for as long as possible (1-2 sec lol).

BB Front Raises

Worked at 45kg for 3 sets of 10. Followed these up with three short-rest sets of

30kg for 10-15 reps.

BB Upright Rows

30kg for 10 feel set

60kg for 3 sets of 10. Worked hard to bring it up to my chin for as may of the reps as possible.

40kg for 3 sets of 10. Focused on pausing for a second or two at the top!

I've been going up to 80kg on these, but I've had to drop back down a bit... kind of a reality check when you drop in size a bit and need to adjust. It's a mind fck alright.

Reverse Pec Deck

Warmed up, but felt my right side delt was a bit tweaked and sore if I didn't keep the movement in the proper plane of motion. Decided to do 6 sets at a moderate weight of 130lbs for 15-20 reps. I've been going up to twice this recently! Hopefully this backing off lets it come right for next week! Got a good pump anyhow.

Seated Hammer Presses

Here I focused on doing full reps as much as possible, the last few if I couldn't do the full ROM I'd just push em out anyway at about 1/3 ROM. Worked up to 3 PPS but I had to drop back.. just felt too heavy this far into the workout.

2.75pps 8 reps

2.5pps 10 reps x 2 sets

Then slowly dropped back down till there was only 1 pps on the machine.

I was tossing up whether to do Deadlifts and Rack pulls at this stage, as I had to skip them yesterday due to lower back playing up. Lower back felt good today! But I didn't want to risk it.

Skipped Hammer Strength Shrugs today... I'll do a big Deadlift/Rackpull/Shrugs session before legs on Thursday! Looking forward to the torture!!! Yeeeha yippe kay ayee mother f***ers!

Pretty nice fast paced workout this morning. I was feeling a bit wired as I've stepped up the re-comp a bit. Added in 10mg Albuterol preworkout on-top of 25mcg T3.

Damn the Albuterol adds quite a bit to the workout intensity, and veins were popping this morning! Nice. I'll do 7 days on, 7 days off with the Albuterol. T3 I'm going to be running for 6 or possibly 8 weeks depending on how it goes. I'm ramping it up 25mcg every 2nd week up to a maximum of 100mcg. This is my second week on 25mcg.

Tomorrow is Chest!

[rapz]

nice IDW looking veddy wide in that vid, because your back is so big it makes your arms look small, would have been awesome to see your back alongside those 19" guns

[trainlikeafreak]

why u lose so much weight?

i start training there on friday bro. have multi club membership but will train in the city most of the time. hammer strength come at me lol