Big dick playa

[Leeroid]

Cheers GR

 

Week 4 of 531 deload week, bench press day

 

Bench press

20kg x10

45kg x5

55kg x5

65kg x5

 

DB bench press

30kg x15

40kg x12, 10, 6

 

Cable flyes

x15, 4 sets

 

Cable tri pushdowns

x15, 4 sets

 

DB curls

x12, 4 sets

 

Abs 5 mins

 

88.9kgs in the morning.

[Leeroid]

Week 4 of 531 deload week, deadlift day

 

Pullups

x10, 8, 6

 

Underhand barbell rows

60kg x12, 3 sets

 

Deadlifts

60kg x5

75kg x5

95kg x5

115kg x5

 

I've contracted a cold so I have a blocked nose, sore chest, cough etc etc so I kept it short and just trained at home today as I didn't want to spread my germs at the gym. Took a few vids and I'm pretty impressed with how my back thickness has come along. Weighed in at 89kgs this morning.

 

 

[StussyNz]

Week 4 of 531 deload week, deadlift day

 

Pullups

x10, 8, 6

 

Underhand barbell rows

60kg x12, 3 sets

 

Deadlifts

60kg x5

75kg x5

95kg x5

115kg x5

 

I've contracted a cold so I have a blocked nose, sore chest, cough etc etc so I kept it short and just trained at home today as I didn't want to spread my germs at the gym. Took a few vids and I'm pretty impressed with how my back thickness has come along. Weighed in at 89kgs this morning.

 

 

Looking swooooooooole! What are your current stats/Macros?

[Leeroid]

Height is 5'7 or 5'8, 172-174cms not quite sure, somewhere in that vicinity. Current weight is 89kgs morning weight. Eating at a calorie surplus atm, maintenance is about 3500-4000 calories so I'm eating at least 5000 calories a day, mostly 6000 calories a day. I will probably have at least 300g of protein everyday, carbs are pretty high 600-800g of carbs everyday. Fats are pretty high too, I think I have about 200g of fats a day. Depends on the day though, I eat 80% clean and 20% dirty

[StussyNz]

Height is 5'7 or 5'8, 172-174cms not quite sure, somewhere in that vicinity. Current weight is 89kgs morning weight. Eating at a calorie surplus atm, maintenance is about 3500-4000 calories so I'm eating at least 5000 calories a day, mostly 6000 calories a day. I will probably have at least 300g of protein everyday, carbs are pretty high 600-800g of carbs everyday. Fats are pretty high too, I think I have about 200g of fats a day. Depends on the day though, I eat 80% clean and 20% dirty

Mirinnnnnnnnnnnnnnnnnnnnn...

Can't wait to get back on the Bulk next year I'm currently cutting on around 2100 cals; Shit that's a lot of calories; Are you putting on weight fast? Running a cycle while eatting that amount?

[Pseudonym]

I think you need a new training partner, Tom. Your current one doesn't seem all that attentive. And he clearly wasn't giving his best when it was his turn to lift.

[Leeroid]

Leeroid wrote:

Height is 5'7 or 5'8, 172-174cms not quite sure, somewhere in that vicinity. Current weight is 89kgs morning weight. Eating at a calorie surplus atm, maintenance is about 3500-4000 calories so I'm eating at least 5000 calories a day, mostly 6000 calories a day. I will probably have at least 300g of protein everyday, carbs are pretty high 600-800g of carbs everyday. Fats are pretty high too, I think I have about 200g of fats a day. Depends on the day though, I eat 80% clean and 20% dirty

Mirinnnnnnnnnnnnnnnnnnnnn...

Can't wait to get back on the Bulk next year I'm currently cutting on around 2100 cals; Shit that's a lot of calories; Are you putting on weight fast? Running a cycle while eatting that amount?

[Kalidane]

Bios3 anabolic rebound??  If that's a thing, there can't be much left surely?

[Pseudonym]

 

Yeah, I think he's just a bit of a pussy to be honest

I KNEW there was a pun in this somewhere! I can't believe I missed that one.

*dash1*

[Leeroid]

Jeff Seid is loving that rebound too. He went from 170 pounds at the Olympia to 205lbs in about 2 weeks and stayed lean.

Don't think there is much left in the rebound so I'm keeping a close tab on my conditioning to make sure I rein in my calories when I start gaining fat instead of lean weight.

[rapz]

damn bro looking thick all right,  that rebound is serving you well, KUTGW!

[jimmybro1]

Back is looking joocy as, jelly as

[Leeroid]

Thanks guys.

 

Week 4 of 531 deload week, military press

 

Military press

20kg x10

27.5kg x5

35kg x5

50kg x5 (was supposed to be 42.5kgs but couldn't be fucked)

 

DB shoulder press

30kg x15, 12, 7

 

Delt triad

10kg x12, 2 sets

 

Tricep pushdowns

x15, 4 sets

 

Cable curls

x15, 4 sets

 

DB hammer curls

12.5kg x12, 4 sets

 

OH cable tricep extensions

x12, 4 sets

 

Shoulders starting to get a bit niggly again. I'm thinking of dropping the military press day from the 531 program as pressing heavy weights with a barbell really puts a lot of stress on my RCs. It's just the hand positioning that I feel puts my shoulder joint in a bad position to handle any sort of weight and it just ends up grinding away at the tendon.

[Leeroid]

88.5kgs, getting quite bloofy again. But that's what the off-season is all about haha

 

 

[Leeroid]

Week 4 of 531 deload week squat day

 

Squat

20kg x10

60kg x10

70kg x5

90kg x5

110kg x5

 

Front squats

70kg x20, 2 sets

 

Leg curls

x15, 5 sets

 

Leg extensions

x15, 3 sets

 

 

[jimmybro1]

How often are you deloading? 

[Leeroid]

The 531 program is a 4 week cycle. So every 4th week is a deload

[Northland Powah]

You don't always have to deload. I deload after every two cycles. But it'll depend on how. Hard your going and how the body is holding up

[Leeroid]

You don't always have to deload. I deload after every two cycles. But it'll depend on how. Hard your going and how the body is holding up

I'm going to be deloading every 4 weeks regardless of how I feel. Too many people modify their program then claim it overtrained them or they didn't get good results when they weren't even following the program to begin with.

[Northland Powah]

Wendler suggests it in his latest book. It looks like your deloads are pretty intense anyway. I deloaded last week and basically didn't pick up a barbell.

 

[Leeroid]

 

Northland Powah wrote:

Wendler suggests it in his latest book. It looks like your deloads are pretty intense anyway. I deloaded last week and basically didn't pick up a barbell.

 

[Leeroid]

Cycle 2 week 1 of 531 cycle, deadlift day

 

Deadlift

60kg x5

100kg x5

140kg x5 (add belt)

150kg x5

170kg x5

 

Chinups

x6, 4

 

Lat pulldowns

x8, 6,

 

One arm machine row

x12, 4 sets

 

Face pulls

x12, 4 sets

 

Machine shrugs

x15, 10, 10, 10, 15

 

Straight arm lat pulldowns superset with rear delt flyes

x12, 10kg x12, 4 sets

 

Forearm curls

20kg x30, 20, 15, 15

 

Reverse forearm curls

x15, 12, 12

 

DB curls alternating

15kg x12, 10, 10, 10

 

Hammer curls

10kg x12, 2 sets

 

EZ bar 21s

5kg per side, 2 sets

 

Standing calf raises

x12, 5 sets

 

I bloody hate deadlifts, was finding it especially harder today because I had a huge meal before going gym and my gut was getting in the way when setting up lol. I'm on the last notch of my belt. Better hope my waist doesn't keep getting bigger or else I'm gonna need to buy a new one.

 

Quite a lengthy session today, must've been in the gym for at least 2 hours

[Leeroid]

90.3kgs this morning. Up 1.8kgs since last week. Haven't gotten considerably fatter so I'll keep tracking towards 100kgs

 

 

[rapz]

every set of pics your getting thicker bro, staying lean as well, doing things right chur chur

gh15 approved *lol*

[Realtalk]

You have a good tear drop you must do a lot of wide stance squats and point ur toes to the east and west