Big dick playa

[Leeroid]

 

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

gh15 approved 

Trensforming brah

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

LMAO, real talk.

[Leeroid]

Did arms yesterday and got a good pump.

Today was squats

Cycle 2 week 1 of 531 squat day

Squat

20kg x10

60kg x5

100kg x5

120kg x5(add belt)

140kg x5

160kg x10

Leg extension

X12, 5 sets

Leg curls

X12, 5 sets

Seated calf raise

X12, 5 sets

Seated calf extension

X12, 3 sets

Back pumps were killing me during squats. After the 5th or 6th rep on 160 my back was so pumped it was insanely uncomfortable. Couldn't even walk afterwards. I think I could have done at least 12 if it wasn't for my back pumps.

Here is a vid of my top set.

Edit: I'm on my mobile for next couple days, can someone please embed for me?

[Kalidane]

 

Looking good dude

 

Edit: hopefully that vid works this time

[rapz]

strong bro! awesome! those ham steaks

[Leeroid]

Cycle 2 week 2 of 531, bench day

 

Bench

20kg x10

60kg x5

80kg x3

90kg x3

105kg x17

 

Incline bench DB

30kg x10, 6

 

Machine flyes

x12, 3 sets

 

Tricep pushdowns

x15, 6 sets

 

Skullcrushers

10kg DB x10, 3 sets

 

Abs 5 mins

 

91kgs bodyweight

 

Shoulders feeling pretty niggly again. It's cos my bench is getting too strong lol, I should really limit myself if I don't want to injure my RCs again.

[jimmybro1]

Do you have a warm-up routine? 

You might want to look into some mobility work there is a good book "Becoming a Supple Leopard" by Kelly Starret which goes into detail about the moments and how to improve mobility.

I have an eCopy but its a bit to big to post on here.

[Riccardo]

Nice squatting but if you pointed your toes in 47.5deg of external rotation and face mecca you would be able to transpose gravity through your anteriolateral portion of your vastus lateralis giving you approximately 276.87347% more gains.

[Kalidane]

Nice squatting but if you pointed your toes in 47.5deg of external rotation and face mecca you would be able to transpose gravity through your anteriolateral portion of your vastus lateralis giving you approximately 276.87347% more gains.

 

Winning with science! *WRITE*

[Leeroid]

Yesterday morning

Cycle 2 week 2 of 531, deadlifts

Deadlift

60kg x5

100kg x5

140kg x3

160kg x3

180kg x10 (max reps)

Various upper back exercises and calves.

Deadlifts felt strong and fluid. Been limiting calorie intake to 3500 and have lost 2kgs, sitting at 89 right now. I want to get down to 85ish because my back is too stressed at 90kg+ and I want to be a bit leaner than I am currently. Not having a food gut helps tremendously with deadlifts as I find it hard to setup with a gut in the way when crouched over.

[Leeroid]

89.2kgs. Down 1.1kgs since last week.

 

 

[Leeroid]

Did arms today

 

Close grip Bench press

60kg x10

100kg x5

 

RIght shoulder was hurting so stopped

 

EZ bar curls

10kg per side x12, 4 sets

 

Skullcrushers

10kg per side x12, 10, 8, 8

 

Hammer curls

15kg x12, 4 sets

 

Rope pushdowns

x12, 4 sets

 

DB curls

10kg x20, 15, 14, 12

 

Reverse grip tricep extensions

x20, 4 sets

 

Reverse grip EZ bar curls

5kg per side x20, 15, 12, 12

 

Tricep pushdowns

x20, 4 sets

 

Abs 5 mins

 

Had a sick pump in my arms, used really strict form today with good tempo. Also downed a can of Lift plus before lifting, may have contributed slightly to pump. Also been trying out some 'preworkout' that you can't get through legitimate channels. 

[rapz]

Did arms today

 

Close grip Bench press

60kg x10

100kg x5

 

RIght shoulder was hurting so stopped

 

EZ bar curls

10kg per side x12, 4 sets

 

Skullcrushers

10kg per side x12, 10, 8, 8

 

Hammer curls

15kg x12, 4 sets

 

Rope pushdowns

x12, 4 sets

 

DB curls

10kg x20, 15, 14, 12

 

Reverse grip tricep extensions

x20, 4 sets

 

Reverse grip EZ bar curls

5kg per side x20, 15, 12, 12

 

Tricep pushdowns

x20, 4 sets

 

Abs 5 mins

 

Had a sick pump in my arms, used really strict form today with good tempo. Also downed a can of Lift plus before lifting, may have contributed slightly to pump. Also been trying out some 'preworkout' that you can't get through legitimate channels. 

plz aware rapz of these illegitimate chanels

[Optimass]

Nice squatting but if you pointed your toes in 47.5deg of external rotation and face mecca you would be able to transpose gravity through your anteriolateral portion of your vastus lateralis giving you approximately 276.87347% more gains.

hahaha - awesome!

[Leeroid]

Optimass wrote:

Riccardo wrote:

Nice squatting but if you pointed your toes in 47.5deg of external rotation and face mecca you would be able to transpose gravity through your anteriolateral portion of your vastus lateralis giving you approximately 276.87347% more gains.

[jimmybro1]

I get PBs hungover srs, get crazy pump and muscle soreness as well not sure why maybe something to do with dehydration.. ?

[Leeroid]

I get PBs hungover srs, get crazy pump and muscle soreness as well not sure why maybe something to do with dehydration.. ?

Dunno man, I usually have shit workouts hungover. Wasn't really hungover for this one though.

 

Today I tested my squat max for the Gymnation challenge

 

Squat

20kg x8

60kg x8

100kg x5

140kg x3

180kg x1

200kg x1

210kg x1

220kg x1

230kg miss

 

Right ankle was bloody sore on max attempts, can't even really walk properly now. I think I need to invest in some heeled shoes for squatting. Maybe a Christmas present for myself. Pretty happy with 220kg squat, bodyweight was 87.25kgs while holding phone and I weighed myself without the phone and it was 87.10kgs.

 

Wrapped up, I'll probably be good for 260kgs now as I usually get 40kgs or more out of my 2.5m Metal silver knee wraps.

 

 

[Leeroid]

88kgs today, down 1.2kgs from last week. Been averaging 4000 calories for the last 7 days. 

 

 

[Leeroid]

Went to the Events centre in Te Awamutu and trained at the gym there. Great gym, loved it. So shiny. Tested my maxes for the bench and deadlift with Jimmybro1 and his brother Beastmode!

 

Bench

20kg x10

60kg x5

80kg x5

100kg x3

120kg x3

140kg x1 (PB)

150kg miss

145kg miss

140kg x1 (video)

Deadlift

60kg x3

100kg x3 (add belt)

140kg x3

180kg x2

220kg x1

240kg x1 (PB)

250kg x1 (PB again)

Stoked with today, was a bit disappointed with the benching as 140 was easy as the first time, I thought that 150 would be a sure thing but hit a sticking point halfway up and couldn't push through. Had to be satisfied with 140kgs which is still a 10kg PB for me. 

 

Realised I had to hit a 250kg deadlift in order to beat Opti which I thought was highly unlikely given that the best I had done previously was 227.5 and that was with a slight hitch. 240kg was pretty fast and so I gave 250kg a go with high hopes. Breaking it off the floor, I could tell it was gonna be a battle as my thoracic spine immediately caved in. Regardless, I kept going and tried to focus on not hitching. Got a little bit shaky when the bar reached the knees and lockout was a fucking mission. Finally managed to get it locked out. I realise the lockout looks questionable because of my big butt lol but I did fully lockout if you look at the front of my hips, it's in line with the rest of my body. Anyway, I was stoked with the lift. 

 

Bring on April 2014. 

[OnlyHuman]

Very strong Lee *clapping* props! 

[Optimass]

Good lifting bro - I think your lockout not quite comp standard but a good lift none the less.  Body weight and condition holding well - body responding with some good gains - this year you should be hitting PBs right through I would think.  Almost be a shame to see you cut and just focus on Pling this year - you are going to grow as fast as your strength gains. 

[Leeroid]

Good lifting bro - I think your lockout not quite comp standard but a good lift none the less.  Body weight and condition holding well - body responding with some good gains - this year you should be hitting PBs right through I would think.  Almost be a shame to see you cut and just focus on Pling this year - you are going to grow as fast as your strength gains. 

240kgs was a lot cleaner and fast.

 

Anyway, you would've beat me easily if you really tried and I know that. Just wanted to beat you for once and I managed to do that haha. Cheers for the kind words, I'm looking forward to 2014 too.

[rapz]

impressive lifts bro, your strength is just sky rocketing, im mud at deads my max is 260 with straps and belt lol KUTGW chur chur

[Leeroid]

impressive lifts bro, your strength is just sky rocketing, im mud at deads my max is 260 with straps and belt lol KUTGW chur chur

Cheers bro, as I said I'm really pleased with my current progress. You should be able to pull more if you practised easily.

 

Machine flyes

x15, 12, 12

 

Machine presses

x15, 12, 12

 

DB flyes

14kg x12, 2 sets

 

Tricep extensions

x12, 6 sets

 

Leg curls

x10, 3 sets

 

Squat

60kg x8

100kg x8

140kg x5

180kg x5 (add belt)

220kg x8 (add knee wraps, 2.5m Titan Golds) PB

 

Hack squats

1pps x12, 3 sets

 

Standing leg curls

x15, 5 sets

 

Leg extensions

1 to 10, 1 set

 

Hanging leg curls

x12, 3 sets

 

Decline situps

x18

Supposed to be a deload week this week but met an old mate and he wanted to train legs with me so I obliged. Got a nice PB on the squats. Uploading vid now, will link later.

[Rxx]

Tommy, your fuckin insane! Your progress has been outstanding both in strength and your physique. I've enjoyed reading you log and seeing the progress you've been making. Keep it up man, it's all starting to come together really well!  *good*

[Leeroid]

Thanks heaps how's ur training?