Get Big or Die Tryin'

[I Declare War]

Chest tonight

Pec Deck

3 sets at 305lbs

Wide Chest Hammer Strength

4pps 10

4.5pps 6

5pps 3 (damn that felt heavy)

4pps 2 sets of 8

3pps 3 sets of 8

Decline Hammer Strength

Tried to jump in at 4pps. Was too fried.

3pps 3 sets of 10

Pec Deck

190lbs 6 sets of 20

Abs

4 exercises. Damn I'm getting good at sit-ups again!

Cardio

10 minutes on the cross-trainer... so bloody slack here!

I think I might go back to barbells soon for chest... see if I can still lift real weights. lol

[I Declare War]

Shoulders today

Dumb Bell Side Raises

Warmed up thru the rack

17.5kg 10

20kg 3 sets of 10

17.5kg 15

15kg 3 quick sets of 10 to exhaust

Alternating Dumb Bell Front Raises

Up the rack from 15kg to work into the exercise

27.5kg 10

25kg 3 sets of 10

20kg 3 quick sets of 10 to exhaust

Hammer Strength Shoulder Press

2.5pps 6 sets of 10

Abs. 4 exercises, 3 sets each.

Bent Over Dumb Bell Raises

15kg for 3 sets of 10

Hammer Strength Military Presses

2.5pps 4 sets of 10

Didn't really need to do this last exercise... felt spent!

Crosstrainer for 15 minutes... then home

[I Declare War]

Deadlifts + Legs today

Deadlifts first up

3pps 5

4pps 5

5pps 5

6pps 3

45 Degree Leg Press

Pyramid up until it was full doing 10 reps per set, then down again the same.

Seated Calf Raises

3plates 20

4plates 10

5plates 10

6plates 5 (damn that was pretty hard)

5plates 15

4plates 20

3plates 20

The highlight of my workout was seeing Nelly Vaosea Squat 7 plates per side for 5 or 6 reps (...was too focused on having to jump in and save him to count lol)

[Leeroid]

Who is this Nelly dude? Sounds like a unit

[I Declare War]

He's like soundsgood x 3. :shifty:

His training partner just commented on his facebook that he did 12 reps with 300? So it's probably somewhere between my count and his. lol

[Leeroid]

He's like soundsgood x 3. :shifty:

His training partner just commented on his facebook that he did 12 reps with 300? So it's probably somewhere between my count and his. lol

Is he a bber or a powerlifter? Or just the big guy at the gym?

[I Declare War]

He's like soundsgood x 3. :shifty:

His training partner just commented on his facebook that he did 12 reps with 300? So it's probably somewhere between my count and his. lol

Is he a bber or a powerlifter? Or just the big guy at the gym?

(sorry sg... no offence meant bro!!)

He's a bber bro... NZ's Kai Greene. not sure if he's done any shows lately... last show I went to watch was a Nabba-WFF show in late '11... he competed against sg... and lost his class narrowly to sg because he didn't come in to the comp as shredded as sg.

viewtopic.php?t=10309

[soundsgood]

No offence taken IDW, wouldn't go as far as SG x 3 though, Maybe 2.5??? :pfft:

Nelly has Phenomenal potential, strong as an ox and I would go as far as to say best chest and arms in the country outside of the pro ranks. Awesome quad size too. Probably the biggest win I've had was over him in 2011 and if we ever met on stage again I will have to be super sharp to win again.

If he can dial in his conditioning he will be tough to beat by anyone in the country. He can hang with the Ortons and Omalleys. If he can ever dial it in that is. Fingers crossed it will be this year.

[I Declare War]

2.5 aye :grin:

Good post bro. Yep it's all in the conditioning for him. He's got the drive and genetics.

[I Declare War]

Last meal of the day:

2 Steamed Chicken Breasts

One Mango

Om Nom Nom Nom

[I Declare War]

20 minutes later... all done!

[I Declare War]

Declared War on Shoulders today!

Simultaneous DB Side Raises

Worked with 20kg DB's for 3 sets of 10 did a couple of sets after with 17.5 to finish side delts. Would have liked to do more weight on this but a bicep tendon strain is holding me back... so I'm going nuts on the next exercise!!!:

Alternating DB Front Raises

Had done a few sets in-between sets of the previous exercises to prepare.

30kg DB's for 2 sets of 10

Then down the rack 27.5, 25 for sets of 10.

Yeah-buddy! Killing it tonight :grin:

Hammer Strength Shoulder Presses

2 sets of 10 with 3 plates per side

1 drop 3 plates > 2 plates > 1 plate per side

Hammer Strength Military Presses

2pps 20

3pps 15

4pps 10

3.5pps 2 sets of 10

1 Drop set 3pps > 2pps > 1pps ... then moved on

Simultaneous Bent Over Rear Delt DB Raises

4 sets with 20kg DB's going for 10 reps per set

15 minutes on the crosstrainer

Now I'm at home eating carbs and protein(for the next 2 hours!! 8) )

[I Declare War]

No ill-effects to report after yesterday's onslaught. Recovered and ready to roll!

Ready to Declare WAR! on Back tonight.

#BulkingTo115kg

Goals for this year:

Bench 4.5pps for reps

Shoulder Press 3pps for reps

Deadlift 300kg for reps

[rapz]

No ill-effects to report after yesterday's onslaught. Recovered and ready to roll!

Ready to Declare WAR! on Back tonight.

#BulkingTo115kg

Goals for this year:

Bench 4.5pps for reps

Shoulder Press 3pps for reps

Deadlift 300kg for reps

das some heavy lifting :nod: goodluck bro keeping an eye out! get that shit :grin:

[I Declare War]

Should be doable if I just stick to a year long bulk... fatter version of SG bring it on

[I Declare War]

Back tonight

Close-Grip Pull-Downs

Warmed up thru the stack, doing every slab, to 100kg then moved on.

Close-Grip Cable Rows

100kg 20

120kg 15

140kg 2 sets of 10

120kg 10

Bentover Dumb Bell Rows

67kg DB's 2 sets of 10 each side

Wide-Grip Lat Pull-Downs

Up to 1/2 stack just focusing on doing some work and getting a good contraction... was spent by the time I got to this exercise.

Crosstrainer 15 minutes

Injury Report

- Neck a bit sore. On the mend... hopefully 100% by thursday. Still have to be a bit careful working out currently.

- Right Bicep Tendon. Also on the mend... next week should be back in buisness for proper bicep training.

- Quads on both legs felt like they had a strange injury mid-way up a few days post last week's leg workout. Have to be careful doing legs this week.

- Left Tricep Tendon almost 100%. Ready for a heavy tricep workout later this week.

Health Report

- Sniffly a bit at some points of the day, every day... especially when I'm stressed from work or after workout. Need to focus on relaxing.

- Getting the odd hot flush (fever?), so I'm still fighting something off it seems.

Wish List

# Heavier stack on Close-Grip Row Machine

# Heavier dumb Bells!

# Less injuries!

[I Declare War]

Chest Tonight

Pec Deck

Warmed up thru stack to full stack

Did one set at 305lbs then moved on

Flat Bech Press

Up to 3pps for 1 set of 20 reps

Hammer Strength Wide-Grip Press

Up to 5 plates per side. Only 5 reps there. Did heaps of sets on the way down from there

Hammer Strength Incline Presses

3pps 1 set of 10

2pps 3 sets of 15-20

Peck Deck

About 8 sets of 10 with 170lbs. Just pumping away

[Leeroid]

Didn't u do 120 or 130 for 7 reps in that challenge last year? If so that's a big improvement unless ur frauding lol. Where's that vid of the 180 bench?

[I Declare War]

Didn't u do 120 or 130 for 7 reps in that challenge last year? If so that's a big improvement unless ur frauding lol. Where's that vid of the 180 bench?

120kg or 130kg for 7? That's childsplay.

I never entered a vid into the last competition. I did up to 15 reps in training earlier this year.

Only vid I've got is 140x9 .

I'm running insulin now, which makes a bit of a difference \:D/

The same guy that videoed that vid for me did my 180kg video btw.. haven't seen him in the gym since. he was meant to email me it. I reckon I'm good for 180x5-10 reps now. I'll try get a vid done soon!

[Leeroid]

That's awesome bro! Keen to see vid of 180 bp

[I Declare War]

Keeping things relatively light this week (yeah, right), and just doing about 3 workouts to try and achieve a sort of deload. Felt so burnt out by the end of last week. Winter, cold/flu, hard training is getting to me.

Have dropped slin, lol that didn't last long... strength went way up but my guts started looking a bit too chubby for my liking! And it doesn't work well when you've got a cold - feel like total shit at times. Ah well. I might come back to it in about 2 months time after I've had a good break from gear.

Shoulders tonight

Simultaneous Dumb Bell Side Raises

Up the rack to 20kg DB's. Did that for a few sets of 10 a/s

Alternating Dumb Bell Front Raises

Worked at 30kg DB's for 3 sets of 10a/s

Did a nice burn-out set with 20kg DB's after.

Hammer Strength Military Presses

Only up to 3pps tonight. 3 sets of 12

Tried 4pps but I just didn't have it in me tonight.

Simultaneous Bent-over Dumb Bell Rear Delt Raises (seated)

22.kg DBs for 4 sets of 10 a/s

Hammer Strength Shoulder Presses

2pps for 6 sets of 10-15

Trying to get used to this machine. Shoulders don't really like it at this point in the workout. Got some good work in here though, so not wasted just because I went light.

[I Declare War]

Shoulders are feeling nice and worked today :grin:

[southernsamurai]

Some good training going on in here bro!

f*ck that mango and chicken looked good lol. Look forward to seeing you reach the strength goals.

Should do a CAPO meet if you're not going to do BB comps! Something to apply your goals to

[I Declare War]

Cheers bro, yea been going nuts lately!

That chicken was a bit dry... It had nothing on last night's dinner. Splashed out on 500g of eye fillet steak:

8)

Good idea with CAPO. I'll have a look into it... even if I do it just for a bit of fun that'll be enough.

[southernsamurai]

500g of eye fillet! Fuark.. Rich bastard lol.

Are your protein portions usually that big bro