Big dick playa

[Leeroid]

I've got plenty of fat to lose, there's at least 6kgs there. Im gonna cut down to 78kg in the next 15 weeks. I'll take advantage of the 24 hour weigh-in and lose 3kgs in 2 days of water weight. Then lift on the day at 77ish

[Leeroid]

Close grip bench
60kg x12
80kg x12
100kg x8
90kg x8
80kg x8

Chest supported barbell row
60kg x12
80kg x5
70kg x8
60kg x10
60kg x7

Tricep pushdowns
x15, 5 sets

DB Curls
20kg x8
18kg x8
16kg x8
14kg x8
12kg x8

82.5kgs this morning.
 

[Leeroid]

Squat/Quad day

Squat
40kg x10
60kg x10
80kg x5, 5 sets

Front squat
60kg x20, 3 sets

Hip thrusters
60kg x12, 4 sets

Leg extensions
x15, 4 sets

82kgs this morning.
 

[Leeroid]

Bench/Chest/Tricep day

Bench press (all reps 1 second pause on chest) 3+ week of 5/3/1 program
60kg x8
80kg x8
95kg x5
112.5kg x8 (3+ set)
120kg x3
115kg x2
Add bands (20-25kg at the top) all reps touch n go now
80kg x10
80kg x6
80kg x5
60kg x6

DB bench press
42kg x6
30kg x10
30kg x6

OH DB extension
22kg x10, 5 sets

Skullcrushers EZ bar
10kg per side x6
5kg per side x10, 4 sets

DB lateral raises
12kg x15
12kg x12
12kg x10
10kg x12
10kg x10
8kg x12
8kg x10
8kg x10

Face pulls
x15, 4 sets

External rotations
x12, 3 sets

Core circuit x2 with 2 minutes rest in between
[
    Hanging leg raises x12
    Side crunches x15
    Lying leg raises x12
    Plank 1 minute
]

Glutes are pretty sore today. It's from doing those hip thrusters yesterday. Damn, they hit the glutes good lol. Had a lot of calories yesterday, probably about 4000 so I gained a kg. 83.2kgs this morning.

 

Very happy as shoulders are pain free now for the first time in almost 2 years. Haven't been able to do lateral raises in ages. That physio visit was very useful. I've been paying attention to my everyday posture, minding to keep my shoulders retracted and down when standing or sitting. Also doing lots of external rotation work and pec/shoulder stretches.
 

[ohjoshua]

Good to hear your shoulder isnt hurting. 

Are you planning to keep pausing the weights when you increase them on your next cycle of 531?

and 3*20 reps for front squats, that would have sucked.

[Leeroid]

Since I compete in powerlifting, it's my belief that you should train how you compete. So I will pause every rep in training. I'll do touch n gos when doing high rep work though.

60kg is too light to be hard.

[Leeroid]

Back day

Barbell rows (I do these with my back nearly parallel to the ground unlike some people. Every time I've seen people do rows with 140kg+, even big guys, they're almost vertical and their range of motion is pathetic)
20kg x15
60kg x12
80kg x6
90kg x5
90kg x5
90kg x5
80kg x5
80kg x5
60kg x12
60kg x12

Pullups
x5
x3
x3
x3
x3
x3

DB rear delt flyes
7kg x15, 4 sets

Face pulls
x15, 3 sets

Reverse EZ bar curls
10kg per side x12, 10, 10

Hammer curls
14kg x8
12kg x10

82.5kgs this morning.

 

 

[Realtalk]

The more horizontal you are the further the bar is from your body so you can't do as heavier weight. It's like deadlifting with the bar out from your body. When you do a heavier weight barbell rows standing more vertical keeps your lower back is a safe position and you're still working the same muscles, kinda like squatting with a normal stance and squatting with a narrow stance... Same muscles and levers but can't use same weight because of angles and foundation. I'm at 45 degrees for my bent over rows and I work same muscles as if I was at 90 degrees but can use twice the weight so that's better for me. I reckon load your back up with as much as you can when rowing being bent over at 90 degrees doesn't really let you do that imo.

[ohjoshua]

I normally do the 45 degree ones , but some times do the 90 degree ones too. They are like two seperate exercises hitting your back at very different angles.

Also narrow and wide squats use different muscles too.

[Realtalk]

I normally do the 45 degree ones , but some times do the 90 degree ones too. They are like two seperate exercises hitting your back at very different angles.

Also narrow and wide squats use different muscles too.

I don't think that's correct mate. Same exercise, all your doing is making it harder for yourself by positioning yourself and the bar differently. What muscles are you using for narrow squat and what you using for wide squat. Minus the adductor recruitment to support your quads nothing is different. Same muscles being worked.

its like a military press and lateral pull down... Behind neck and in front of neck. Same thing only one is more difficult because of positioning so you can't use as much weight. People who say they use different muscles read too many magazines. A row movement is a row movement, a squat is a squat... levers in the body are very simple things and different angles you position your body at don't change the way they work.

I don't want to get into a biomechanics debate in his journal was just offerring some advice, but all I'm saying is that I can make an 80kg squat hard by moving my feet to a different position. Same goes for barbell row, doesn't mean it's of benefit because it's harder. But if you believe the magazines that you have 2 backs and work each one doing 2 types of bent over rows them go for it Joshua.

[jimmybro1]

Pendlay rows 90 degrees, bent over rows 45 degrees isn't it? 

[ohjoshua]

i hear what you are saying realtalk and sorry for the hijack leeroid. There are lots of studies the demonstrate the varieying stimulation of different muscle groups when preforming similar exercises.In this sitation think of flat bench vs incline.

In saying all this however I primarily do 45 degree ones because i see them as better bang for your buck.

[Leeroid]

I think I'd have to agree more with Joshua. While I do believe that the same major muscles are involved in both movements, the degree to which they are involved would differ. But that wasn't my point.

 

What I was referring to was these kinds of rows. I'm sure you'd all agree that these are pretty much shrugs and would hardly involve any sort of lat recruitment.

 

[Leeroid]

Deadlift/hamstring day

Sumo deadlift
60kg x8
80kg x5, 5 sets

Glute ham raises
x5, 3 sets (assisted by one band)
x5, 2 sets (assisted by two bands)

Stiff legged deadlift
60kg x8, 3 sets

Standing hamstring curl
x12, 4 sets

Standing calf raises
x12, 5 sets

82.8kgs bodyweight. 

[jimmybro1]

I've witnessed form much worse than that. 

[Leeroid]

Strict Overhead press

30kg x8

50kg x8

80kg x4

Machine row

x15, 4 sets

Long day at work, started 3am finished at 3.30pm. I was too tired so called it quits

[jimmybro1]

Decent OHP best not beat me to 2pps!

[Leeroid]

Squat
60kg x8
80kg x8
100kg x5, 5 sets

Front squat
80kg x20
80kg x18
80kg x10 gassed

Barbell hip thrusts
65kg x10, 3 sets

83kgs bodyweight. Been a bit loose with the diet so haven't lost any weight.

100kg squats felt quick. Will do 120kg next week then 152.5 the week after. I can still feel the right sacroilliac joint if I push it too much, there's no pain but I can feel it's not 100% yet.

 

[Leeroid]

Bench day

Bench press (all paused)
20kg x8
60kg x5
100kg x5
120kg x4
100kg x7
100kg x5
90kg x6
80kg x6

Rep PB on 120kg bench is 7 touch and go. Doing these paused really makes it harder to do reps, I feel it doesn't really affect my 1RM too much but definitely feel the difference when going for repetition work.

DB bench
24kg x10, 8, 7

Tricep extension single arm cable
x15, 4 sets

OH db tricep extension
22kg x8, 4 sets

Core 2 circuits

Face pulls x15

82.5kgs this morning. I pigged out tonight so have a feeling I will be 84ish tomorrow morning. Fail.

 

Uploaded vid of PB done back in January. Only uploaded to Youtube today

[Leeroid]

Back day

Pullups
x8, 4, 4, 3, 3

Barbell rows
70kg x8, 3 sets
60kg x8, 2 sets

Lat pulldown
x10, 3 sets

Rear delt machine flyes
x15, 4 sets

Biceps 8 sets

Face pulls
x15, 3 sets

83kgs today. Wasn't as bad as I thought.
 

[Leeroid]

Hamstrings/calves/core plus some cardio

Bicycle
20 mins - 204 cals

Glute ham raises assisted by bands
x5, 4 sets

Hamstring curls
x10, 3 sets

Core 5 mins

Standing calf raises
x15, 4 sets

Treadmill 10 mins

82.5kgs today.

Did cardio because I did nothing at home all day so thought I should at least try to burn some calories while I was at the gym. Didn't do deadlifts because my right SI joint is still a bit tender.

 

 

[Leeroid]

Bench (all paused)
20kg x8
60kg x8
80kg x5
100kg x5
120kg x4 (had one rep left, 4th wasn't a grind like Monday's 120x4)
Touch and go
120kg x5 (last one was grinder)

 

Decline bench
100kg x8

DB incline bench
42kg x7
42kg x4

Machine flies
x12, 5 sets

Triceps
8 sets

Side DB raises
14kg x15
18kg x8
16kg x10
16kg x8
12.5kg x10

External rotations
x15, 4 sets

Face pulls
x15, 3 sets

82.6kgs. Felt stronger than I did on Monday on the bench.
 

[ohjoshua]

big 240*3 squat

[Leeroid]

Back/biceps

Pullups
x8, 5, 4, 4, 4

DB rows
32.5kg x10, 4 sets

Lat pulldowns
x10, 4 sets

Cable rows
x10, 4 sets

Rear delt machine flyes
x12, 4 sets

Machine curls
x12, 4 sets

Reverse curls
7.5kg per side x12, 4 sets

21s
5kg per side, 3 sets

Hanging leg raises
x15, 10

Bike 5 mins

Stretching 10 minutes

82.2kgs this morning.

Took a video instead of progress pics this morning. Think I'll continue to do this every week. Currently 19 weeks out from IFBB Waikato champs.

 

 

Also made another vid comparing to me 6 weeks out last year at the exact same bodyweight. 82.2kgs in both vids. Except one is 6 weeks out and the other is 19 weeks out. IMO I look leaner plus arms and lats have filled out noticeably this year. Dunno whether I'm just imagining it though. Other opinons would be appreciated.

 

[Realtalk]

Look like you at same 19 weeks out as did at 6 weeks out. Slightly better even, so yeah your definitely winning. Compare 6 weeks with 6 weeks and will be significant difference I would say.