Big dick playa

[_jco]

Looking thick man.

[Realtalk]

Lol I got don in a yellow stringer today. Congrats on arm wrestling win... Strong man next! Take out u90 class

[Leeroid]

Cheers RT.

 

Did a shit legs session yesterday. Had no energy after an 11 hour day at work. Squat rack was taken so did 6 sets of leg extensions then SLDLs

 

60kg x12

100kg x8

120kg x5

120kg x3

120kg x3

100kg x8

 

Seated calf raises

x15, 4 sets

 

Then took a selfie. Yesterday's morning bodyweight was 82.2kg. On Monday it was 81.6kgs. Today it was 81.5kg. If I wake up at 2am for work, I'm about 500g heavier cos I get one more piss if I sleep another 4 hours until 6am when I normally wake up if I don't work.

 

 

Today I did chest and tris and abs

 

Bench press

20kg x15

60kg x10

80kg x10

100kg x10

110kg x5 failed 6th

100kg x5

80kg x10

 

Fucking weak as lol. Can't believe it. Been pretty burnt out from work so that's a factor too but damn, losing so much strength on this cut.

 

Incline machine press

x12, 4 sets last 2 sets dropsets

 

Cable flyes superset with pushups 3 sets

 

Delt triad 12kg x12, 3 sets

 

Cable lateral raises

x12, 3 sets

 

Skullcrushers

x10, 4 sets

 

Cable pushdowns

x15, 4 sets

 

Hanging leg raises 2 sets of 12

 

Plank 1min x2 sets

 

32 days out!!!!!

[Pseudonym]

Dem bathroom gainz!

[Leeroid]

Wednesday I worked 12 hours and only 4 hours sleep so I skipped gym. On Thursday I did arms. Then took some photos and posing.

 

Down to 80.4kg today. Only 4 weeks out now. Didn't train last night either cos I was rooted from work. Done 52 hours in 5 days. Working Sunday too but only doing 3 days next week. 

 

[Pseudonym]

Shitty training and lack of sleep doesn't seem to be hindering your progress. Looking good!

 

Question for you: why put all your diet info on Facebook and not in your journal here? Seems like the logical place to keep a copy for your records. (Not saying you have to post it here, but I'm just wondering if there's anything we can improve to make it better/easier/etc...)

[Leeroid]

Oh I don't post that to keep records, it's more of an informative post.

[Leeroid]

Monday I did legs

 

Squat

60kg x8

100kg x5

140kg x5

180kg x2

220kg x2 with wraps

240kg fail

 

Pretty disappointed with this but I must have lost a lot of strength lol

 

Front squats

100kg x12, 12, 10, 10

 

Seated leg curls

x15, 4 sets

 

Seated calf raises

x12, 4 sets

 

80.1kg bodyweight

[Cameron_R]

Oh I don't post that to keep records, it's more of an informative post.

 

Inform me on here bro

The area I'm trying to learn more about is nutrition ... I get soo much info on what everyone is lifting here, but not so much about what everyone is eating

[Leeroid]

Inform me on here bro

The area I'm trying to learn more about is nutrition ... I get soo much info on what everyone is lifting here, but not so much about what everyone is eating

Post that I made on FB

 

I have been dieting for the past 4 weeks and have dropped from 88kg down to 81kg. I will be competing in the Junior Men's at the IFBB Auckland show in 4 weeks on the 15th of August. Goal weight is 76-78kg by show day. Pretty excited to be competing in bodybuilding again after 2 years. I have put on a lot of size and I think I am in a good position conditioning wise 4 weeks out. Currently calories are at 2600 calories which saw me drop about 1kg last week. I started my cut at 3100 calories and have been dropping 100 calories per week. I have a IIFYM approach to dieting. Although most of my calories are the traditional diet foods, I will replace my meals with a burger or other treat occasionally. This allows me to satiate my cravings while still maintaining a calorie deficit which I believe is healthier and more productive than following a strict plan all week and having a scheduled cheat meal. That being said, 90% of my diet is clean.

What I ate on Tuesday (all foods are weighed before cooking)

Meal 1 - 45g rolled oats (dry weight), 150ml milk, 32g whey protein, 5g glutamine, 5g cinnamon, 40g blueberries

Carbs 45g, Protein 37g, Fats 10g, Calories 412

Meal 2 - 250g kumara, 250g pumpkin, 170g chicken breast, 3g cooking oil, coffee with 1 teaspoon (4g) white sugar

Carbs 70g, Protein 46g, Fats 6g, Calories 487

Meal 3 - 75g white rice, 25g brown rice, 180g can lite lemon pepper tuna, half broccoli, coffee with teaspoon sugar

Carbs 94g, Protein 42g, Fats 3g, Calories 568

Meal 4 - Medium apple, 2 slices Vogels mixed grain sandwich bread, 2 tablespoon (40g) Pams peanut butter

Carbs 50g, Protein 19g, Fats 22g, Calories 473

Meal 5 - 75g white rice, 25g brown rice, 240g beef rump steak (remove visible fat), 3g cooking oil, half broccoli

Carbs 88g, Protein 65g, Fats 10g, Calories 694

Total Carbs 349g, Protein 210g, Fats 45g, Calories 2,648

Protein was a bit high on Tuesday, I usually aim for 180g protein per day as I believe 1g per pound of bodyweight is adequate. Otherwise that is a pretty typical day of eating for me. To be successful with IIFYM, you must be meticulous with tracking your intake. Everything should be measured, at least initially and you have to count the calories in everything that goes into your body. That includes sauces, condiments, oils used for cooking, drinks and little 'snacks' that you have.

Cardio has been minimal as I am pressed for time with all my commitments. I work 40 hours a week, study NCEA Lvl 2 physics/chemistry/biology/maths via correspondence, as well as a personal training course online and I train 6 days a week. So I cannot afford to do 60 minutes on the treadmill to burn 600 calories when I could simply eat 600 calories less and achieve the same results.

Cardio is not necessary to achieve fat loss, it is only a means of increasing calorie expenditure which will make it easier to achieve a net calorie deficit. It is this energy deficit which elicits fat loss by drawing upon the fat stores of the body. Cardio is still beneficial for a healthy cardiovascular system so I try and do 15 minutes 3 times per week.

[Cameron_R]

Thanks Leeroid ..... how tall are you? (helps me with a comparison to myself)

[Pseudonym]

:poked:

 

All the best for tomorrow, Leeroid. Go kick some bodybuilding arse!

[nate225]

All the best tomorrow bro

[Gym rat]

Good luck for tomorrow

[Realtalk]

Good luck for tomorrow

Well done bro you are the first one in this thread to say "good luck". I had my money on you saying "all the best tommorow".

Leeroid God speed man! You look great.

[Skeletor]

Go hard tomorrow bro. Enjoy the feed afterward

[tyreguy]

Go Well Leeroid!

[_jco]

I think I saw you there. I was doing physique. Looked thick as! Too bad the little guy took it.

[Leeroid]

Hey guys thanks for all the support. And sorry I haven't been updating the last few weeks.

I stepped on stage at 79kg in the Junior Men's and took second place to Jas Andres who ended up taking out the overall. I was really happy with how I did especially the improvements I made since 2 years ago. Back up to 85kg now haha and gonna bulk up to 95kg for ProRaw powerlifting champs in November in Melbourne. Excited as for that. Goal lifts are squat 300kg bench 165kg deadlift 275kg total 740kg.

[maccaz]

Hey guys thanks for all the support. And sorry I haven't been updating the last few weeks.

I stepped on stage at 79kg in the Junior Men's and took second place to Jas Andres who ended up taking out the overall. I was really happy with how I did especially the improvements I made since 2 years ago. Back up to 85kg now haha and gonna bulk up to 95kg for ProRaw powerlifting champs in November in Melbourne. Excited as for that. Goal lifts are squat 300kg bench 165kg deadlift 275kg total 740kg.

Mean bro il be at proraw to watch, gonna be a massive weekend. Do you know what day you will be lifting ?

[Leeroid]

Mean bro il be at proraw to watch, gonna be a massive weekend. Do you know what day you will be lifting ?

It looks like it'll be the Saturday, I think

[maccaz]

It looks like it'll be the Saturday, I think

cool bro il try catch all 3 days anyway but sat would work out good same day as beastbuilder

[Skeletor]

Congrats bro you looked primo as. Looking forward to you getting back into powerlifting now and hitting some big numbers.

[Leeroid]

First day back on the powerlifting training. Made up my new program for the next 13 weeks until Proraw 7. Training 3 days a week, deadlifts Tuesday, Bench Thursday and squats Saturdays. May do another Bench day on Sunday if I feel alright or may just have a rest day. Also doing MMA training on MWF nights. Wanting to do an MMA fight one day, would be quite cool. 

 

Today deadlifts touch and go

60kg x10

100kg x8

140kg x5

165kg x20

 

Seated hamstring curls

x15, 3 sets

 

Pullups

BW x10, 6

 

Lat pulldowns

x12, 2 sets

 

Face pulls x12, 3 sets

 

Chest supported rows x12, 3 sets

 

Preacher EZ bar curls x12, 3 sets

 

One drop set of DB hammer curls down the rack

 

Bodyweight 84kgs in the morning. I just do one working set where I try do AMRAP (as many reps as possible). Not a lot of volume which is good for me so I can get adequate recovery but intensity is still high so get gains without getting injured. Boom chaka!

 

[Leeroid]

On Friday morning I did bench and squat

 

Bench

60kg x12

80kg x10

100kg x16 Failed 17th

 

Squat

60kg x10

100kg x8

140kg x5

180kg x16 with wraps

 

Tricep extensions

x15, 4 sets

 

Leg extensions

x15, 4 sets

 

Then went up to Auckland and started my full back piece. Got the outline done in a 3 hour session. Next session is in a month. Pretty stoked with how it's looking. Fucking painful though!

 

 

I probably will rest until Tuesday, might do some light high rep arms. Then will start going hard again on Thursday depending on whether it's healed up enough.