Mutant!

[Mutant]

Chest and tri today

Bench:

60kg x 12

80kg x 10

100kg x 8

120kg x 1

120kg x 1 (belt cos back was tight from squats yesterday)

100kg x 5

Incline dbell:

35kg x10,8,6,4 (Next week need to get 12,10,8,6)

Skull crushers:

10kg each side of ez curl bar x 12

12.5kg " " x 10

15kg " " x 8 (+ 4 close grip Press)

15kg " " x 10 (more of a pull over form)

Dbell fly drop set:

(20kg, 15kg, 12.5kg, 10kg, 7.5kg) x 8 reps each

(15kg, 12.5kg, 10kg, 7.5kg) x 12 reps each

Dips: ( between two benches)

Bodyweight x 25

20kg weight on lap x 20

40kg " " x 15

60kg "" x 15

Cable Cross over:

1/3 stack x 15

1/2 x 6

Back to pin in 2nd hole for 20

Tri push down:

1/4 stack x 20 overhand and 20 underhand

2 more plates x 15 overhand and 10 underhand

1/2 stack x 15 overhand

Body weight today: 84.8kg

Good workout, chest was on fire at the end and tris sore as f*ck too.

[Seeking]

training looks good bro, bit of volume there and some good weights being shifted :nod:

do you do any isolations in your chest routine? flyes etc?

you finding you are recovering a bit quicker?

[Mutant]

Cheers bro,

Yeah do flys, did them today. That big drop set was intense! Usually use the fly machine that my gym has too but was way too wrecked to do that today.

Recovery is good, still get some mean DOMS though.

[Mutant]

Back and Bis today

Wide grip chins:

12,10,8, 8, 6, 6

T bar row:

20kg x 15

40kg x 12

60kg x 10

80kg x 8

100kg x 6 (average form here)

Bent over row:

60kg x 15

80kg x 12

80kg x 10 (under hand)

60kg x 12 (under hand)

Under hand chins:

8, 6, 5

Cross body hammer curls:

7.5kg x 12

10kg x 10

15kg x 8

20kg x 6

Straight bar curl: (weight including bar)

30kg x 12

40kg x 6

50kg x 3

Ez bar curl:

10kg each side x 10

15kg " " x 8

20kg " " x 6

Reverse curl

10kg each side x 10, 8, 8

Seated hammer curl:

12.5kg x 8

20kg x 6

10kg x 12

Straight arm pull down:

12kg x 20

16kg x 15

20kg x 12

24kg x 10

Wide grip pull down (front):

1/4 stack x 15

Up 2 x 12

1/2 stack x 10

100 rep bicep curl drop set (Fixed straight bars- 15kg, 12.5kg, 10kg, 5kg)

3 sets of standing calf raises

[Leeroid]

When u gonna post pics Zibros?

[Mutant]

When u gonna post pics Zibros?

When I eventually get some decent ones I will put them up.

[Leeroid]

Have u taken before pics tho for comparison?

[Mutant]

Have u taken before pics tho for comparison?

Nah, was supposed to but never got around to doing it. Might try get some this week as body comp hasn't changed much if at all yet.

[Mutant]

Ok, here is a couple of pics..... Please refrain for comments about my legs, I know they are shit and I have been working VERY hard to bring them up.

[Leeroid]

Lats are good bro will be good to see how much u fill out once your cycle is complete.

[Mutant]

Lats are good bro will be good to see how much u fill out once your cycle is complete.

Thanks man, everything looks a bit shit in those pics.. Bit of a mission trying to get them. I'm shit at posing and couldn't get my camera to take them without the flash on.. Might try get some better ones soon.

[Leeroid]

Lats are good bro will be good to see how much u fill out once your cycle is complete.

Thanks man, everything looks a bit shit in those pics.. Bit of a mission trying to get them. I'm shit at posing and couldn't get my camera to take them without the flash on.. Might try get some better ones soon.

Pictures always come out worse than u think u look, probably why so many people don't post pics haha

[jimmybro1]

Conditioning does a lot for photos.

And yeah your legs need a lot of attention unless you intend to do Men's Physique... :wink:

[Mutant]

Conditioning does a lot for photos.

And yeah your legs need a lot of attention unless you intend to do Men's Physique... :wink:

Yeah I'm aware of this, but I'm bulking so obviously condition isn't the greatest.

I have no intention of competing so not sure where you got that idea from... Like I said I know my legs need work, believe it or not they are alot better than they used to be. Have been working hard on them and will continue doing so.

[Ignite]

Why take your legs picture off bro? They werent that bad. Just bad in comparison to your upper body.

Suprised you can squat 150kilo though! goodstuff

[Mutant]

Why take your legs picture off bro? They werent that bad. Just bad in comparison to your upper body.

Suprised you can squat 150kilo though! goodstuff

I don't know what happened there, but i've uploaded it again.

[Seeking]

lats are looking good bro, like you said a bit of work to do on your legs. its my problem area as well, i split up my leg days to really hit each area as hard as possible :nod:

[Mutant]

Thanks bro,

Yeah in the past I've had a hammie day and a quad day... At the moment I'm doing legs twice a week, Tuesday and then again on Saturday (Mainly just doing compound lifts on the Saturday for example squats then hack squats). Hoping that I make some serious quad development over then next few months. All these squats must be doing something :evil:

[Mutant]

Day off #2.

85.5kg this morning

[attachment=1]photo (32).JPG[/attachment][attachment=0]photo (33).JPG[/attachment]

[Leeroid]

Gear may be starting to kick in! Have u increased ur calorie intake yet?

[Mutant]

Nah still around 3-3200, havn't felt the need to up them yet.

[Mutant]

Shoulders and Traps

Seated military press:

40kg x 12

60kg x 8

70kg x 1 (+2 spot)

60kg x 8

Dbell press:

25kg x 15

30kg x 6

35kg x 2

Bent over rear delt raise (seated):

25kg x 15

30kg x 10

30kg x 10

Upright row (ez bar):

10kg each side x 12

15kg " " x 10

17.5kg " " x 8

20kg " " x 6

Reverse fly machine:

1/4 stack x 20

1/2 stack x 15

3/4 stack x 10

Military press machine (facing seat):

1/4 stack x 15

1/2 stack x 10

1/4 stack x 12

Side raises:

7.5kg x 15

10kg x 10

15kg x 6

5kg x 35

5kg x 25

5kg x 20

Barbell shrugs:

60kg x 20

100kg x 15

140kg x 15 (straps added)

180kg x 10

140kg x 12

100kg x 15

Body weight this morning was 85.5kg

Weighed myself tonight just to see what a days eating etc will do and I was 87.5kg.

[Mutant]

Legs

Warmed up with some 60kg squats then into it....

Squats:

100kg x 8

120kg x 6

140kg x 6 (belt) Rep PB

150kg x 1 (+1 spot) - First one flew up, felt easy as! 2nd was close but needed spot to keep me moving.. Aim next week is to get reps at this weight.

Front squats:

60kg x 10

80kg x 8

100kg x 3 - should of done more but quads were gassed!

Hack squats:

20kg each side x 12

30kg " " x 10

40kg " " x 6

Seated calf raise:

20kg x 40

40kg x 35

60kg x 25

80kg x 10

Straight leg deadlift (dumbbell):

20kg each hand x 25

25kg x 25

30kg x 20

Leg extension :

1/3 stack x 20

1/2 stack x 15

Full stack x 12

Hammie curl machine was occupied for fuckin ages so just skipped it, will catch up on that later in he week. Squats felt good, 140 for 6 was a haul but really happy to be getting the reps out at that weight.

Bodyweight 85.5kg again this morning

[Mutant]

Chest

Bench:

60kg x 12

80kg x 10

100kg x 8

120kg x 1 (+1 spot)

60kg x 15

60kg x 15

60kg x 15

Incline dumbbell:

40kg x 6

35kg x 8

30kg x 10

Flat fly:

10kg x 15

15kg x 10

20kg x 8

25kg x 6

Chest dips:

Bw x 25

Bw x 25

Bw x 20

Cable crossover:

1/4 stack x 25

1/2 stack x 12

1/2 stack x 10

Fly machine:

1/2 stack x 20

3/4 stack x 15

Full stack x 8 (followed by 4 drop sets down the stack)

[Leeroid]

Chest is strong bro!