Tlaf bodybuilding journal

[trainlikeafreak]

Weight is up 5-6kg since sat (should have weighed myself before the show oh well) thanks to my mrs, my Mum and Langham 8 lol. Thought it'd be a good idea to get a pump on thismorning and move this water a bit.

 

incline bb as tbar 

60kg x20 / 1pl x20, 3 sets

 

flat db press ss lat pull down

25kg x15 / 15, 3 sets

 

Flat db fly ss straight arm pull downs

12.5kg x15 / 15, 3  sets

 

cables flys ss kneeling pull downs 

15/25, 3 sets

 

bench press ss side ways db rows

60k x20 / 20k x20, 2 sets

 

wasnt meant to do that much but got into it and was loving it so just kept training. Felt good to just be chilling in the gym and getting a mad pump rather than be balls to the wall and super serious for a change lol.

 

finished with 30 mins on the bike. Easy easy. Life is good!! Haha. Should get some comp pics tonight hopefully so I will post them if I do.

 

[HarryB]

Just be careful with this post comp splurging mate... sooner you get to clean eating and on track the sooner you'll be able to make some clean gains and utilize the post comp...zzzzzz bullshit bullshit bullshit

[trainlikeafreak]

55 minutes ago, HarryB said:

Just be careful with this post comp splurging mate... sooner you get to clean eating and on track the sooner you'll be able to make some clean gains and utilize the post comp...zzzzzz bullshit bullshit bullshit

Hahahaha too bad I have no discipline. I'm going home to eat red chicken curry, Oreo cheese cake, chocolate cake and m&m cookies cause idgaf lol

[trainlikeafreak]

Dessert

[trainlikeafreak]

I've been waking up at 4.30am every day since last week lol. Literally wake up wide awake lol. So I did legs at 6am thismorning before the Liverpool game. Just high reps and pump, nothing heavy this week. Was 107 upon waking so that's about 8k up since last Thursday. 

 

Leg ext ss leg curls

20/20, 4 sets

 

leg press (high wide stance) SS leg press (close low stance) - hands on the working muscle not on the machine, it's a lot harder like this.

3pps x20/20, 3 sets

 

squats ss Romanian DL

60kg x20/10-15, 3 sets

 

hirizontal leg press SS toe press

30-35/20, 3 sets

 

adductor machine ss standing calf raises

25/20, 3 sets

 

craaaazy pump. Last two workouts have been two of the most enjoyable of my life lol. I am only meant to be doing a minimal amount to push some blood around and keep the water flowing but I get so into it and the pump is so good that I just keep going lol. One more workout tomorrow then I am going up north for a mini holiday to see my grandparents for a few days.  Lots of food and no training just walking. Off season starts Monday and it's time to get big.

[trainlikeafreak]

Comp photos still not out so I'll post a photo of my dinner instead. Life is good lol.

[trainlikeafreak]

Back double.. guy in the middle is who won. This was during our first round of comparisons before I was placed in the middle. I also added a before and after from

regionals to nats to show the changes I managed to make in just 4 weeks

[trainlikeafreak]

Pose down 

 

https://youtu.be/cf3eLFgKL8w

[trainlikeafreak]

Up 9kg since Thursday.. still tight

[trainlikeafreak]

DELT and ARMS.  Last workout before my holiday then off season starts Monday. 

 

I'm still waking up really early since prep. Need to get my body clock back to normal lol. Did 30-40 min cardio thismorning before breakfast at 6.30am

 

Giants set of:

seated rev. Flys x20

seated side lateral raises x15-20

db seated front raises x15-20

db shoulder press x20

 

4 sets. Just used an 8kg for the isolation and a 20kg for the pressing 

 

behind the neck smith machine press using constant tension

4x20-25 reps just with 15kg on each side. Nothing to failure just constant movement 

 

tricep push downs ss BB curl

20/20x2

 

rope push downs ss cable curl

12-15/20x2

 

rev push downs ss rev bb curl

20/20x2

 

actually gonna miss training while I'm away.. these pumps are ridiculous and I'm enjoying not having to be serious in the gym. It's all business when I get back though.

[trainlikeafreak]

I'll just have photos by the end of the weekend from nats. Looking forward to seeing these after all the feedback I've got from people who saw the show.  Start my off season on Monday and just chilling until then. Anyway here is my 10 week transformation for those who don't have me on Facebook or Instagram (diet was 20 weeks tho)

[trainlikeafreak]

First day of off season today. Woke up 110.5kg empty stomach.. 115.5 In the gym with shoes on lol.. wtf?? Anyway trained back and hamstrings. Everything was heavy with tension. The best way to grow IMO.

 

lat pull down SS straight Arm pull downs

2x warm up sets then into it.

8 ds 4 / 10

6 DS 4 /10

6 DS 4 / 10

 

db row

50kg x12, 2 sets

 

db pull overs

30kg x15

40kg x10

40kg x8 DS 30kg x8

 

tbar rows 

6x 10kg plates x12, 2 sets

 

underhand cable rows

2x 10-12

 

deadlifts

140kg x6

160kg x8

felt hard but also comfortable. Lower back was extremely pumped before even deadlifting so didn't do anything silly lol. These will come up fast.

 

lying leg curls

2x warm up sets 12-15

then..

6-8 reps ds 6-8 reps, 3 sets

 

currently doing 30 min on the bike moderate intensity.

 

felt like a fucking machine. Some serious muscle is on its way I haven't been this motivated for a long while.

[trainlikeafreak]

Chest and heavier arms

 

weight has stabilised at 110ish first thing in the morning and around 113-115 during the day. Metabolism is on fire I'm constantly hungry and never full but I've stuck to my meal plan since Monday and am back to 1-2 cheats Pw. Ok ok maybe 3 haha.

 

highish incline smith press. Very controlled slow negative and hard contraction. No ego lifting shit.

 

2pps x6

2.5pps x8 

2.5pps x5 ds 2ppsx3-4

1.5pps x15

 

low incline db fly. Slight pause at the bottom.

20kg x10, 2 sets

 

low incline db press

40kg x8 ds 25kg x6-8

40kg x8 DS 25kg x6-8

 

bench press

100kg x8 DS 60kg x10, 2 sets

 

pec dec changing the height each set. Starting high and finishing in the middle

3x12

 

straight bar push downs ss db curl

10-12/ 20kgx8 , 2 sets

 

lying db extensions ss hammer curl

17.5kg x10/ 20kg x8, 2 sets

 

over head cable ext like a skull crusher ss rev. Bb curls

10-12/12, 2 sets

 

3x sets cable crunch

 

30 min on the bike

 

legs tomorrow yeah buddy.

 

 

[trainlikeafreak]

Legs

 

leg ext

4x 15-20 moving up in weight each set

 

leg press

4pps x40

5pps x40

6pps x40

7pps x40

8ppsx 40

 

squats

2pps x10

3pps x6

 

lying leg curls

4 x12-15 heavy with partials

 

db stiffs with a pause at the bottom and a squeeze at the top

20kg x8

30kg x8

40kg x8

50kg x8

 

4-5 sets of standing calf raises 12-15 and 4 sets of glutes 15-20.

 

good session. Weight was down thismorning 108.5kg so I'm stabilising.. metabolism is through the roof. I will increase my carbs from Monday or the week after depending on how I go over the rest of the week. Upper body pics from yesterday and lower from today. Not bad for 113-115kg arvo weight (for me).

[trainlikeafreak]

Been back on a meal plan from Monday.  First meal off last night. 2 big burgers w Kumara fries, tub of movenpick with a small jar of Nutella and a few of the mrs' cookies. Yep overboard but who cares. Didn't feel sick at all my appetite is ridiculous ATM. 112.7kg in the gym this morning after breakfast.

 

delts arms calves

db shoulder press

worked up to 40kg x15, 40kg x12. Wanted to go heavy but my God damn shoulder felt tweaked. FFS!!! Not again I hope.. will go light and do giant sets etc for the next few weeks for delts/chest. 

 

So decided to high rep the rest of the session

 

db rev cable flys ss face down incline db kick backs using 17.5kg DB

20/10, 3 sets

 

db laterals

10kgx20x3

 

db front raises constant tension

10kgx20x3

 

db shrugs

40kgx20x3

 

overhead straight bar cable ext ss push downs 

15/15x3 or 4

 

cable curls (close grip, constant T) SS db hammers

15-20 / 12, 3 sets

 

rope ext ss rope curl

20/20, 3 sets

 

pumped af.. doing 1x heavy arm day and 1x pump day.. need to bring them up so Harry B stops teasing my poor arms :(

 

seated calf raises

1pl x20

2pl x20

3pl x15 ds 2pl x15 ds 1pl x15

 

toe press

2 sets of 20

 

30 mins on the bike post workout 

[trainlikeafreak]

Hey guys, finally got the photos from nationals. Here they are. Very very happy with what I brought to the stage. Size, symmetry but most importantly, conditioning. Conditioning obviously isn't the most important thing anymore going by the results but it's something I'll always pride myself on. You have to respect someone when you look at them and just know that they suffered to look like that.

[Realtalk]

I'm not a judge for any bodybuilding federation but I would have had you first in majority of those photos.

 

You said you were told you were marked down for gyno? I see no gyno. When you're that lean gyno sticks out like dogs balls, I see nothing. 

[trainlikeafreak]

5 hours ago, Realtalk said:

I'm not a judge for any bodybuilding federation but I would have had you first in majority of those photos.

 

You said you were told you were marked down for gyno? I see no gyno. When you're that lean gyno sticks out like dogs balls, I see nothing. 

I have no idea how it was judged to be honest bro.  I won at regionals 4 weeks prior based on condition but for some reason it was a different story at nationals. I did think I had it won especially after I was put in the middle but yeah who knows, I guess that's just bodybuilding. I am very happy with how I showed up nonetheless.

[trainlikeafreak]

Sunday just did 45 mins on the bike and 6x sets of abs. I feel like my mid section is a weakness of mine so I don't want to neglect it this off season. I am only doing weights 4x Pw at the moment so my workouts are kinda long. Don't want to make them longer with abs so I figure why not just do them one day a week after cardio.

 

full rest day yesterday just got a deep tissue massage/dry needling/cupping for my delt.. I'm confident till be ok. I'm making a 10 rep minimum rule for the next month to avoid getting injured as my strength is going up very fast.

 

back thismorning after a huge breakfast.

roughly 130g carbs 50g protein and 30g fat. Too bloated for training so I'll take 30g carbs out lol it was an experiment. Have been starving and weight was down to 106.5 on an empty stomach this morning and 108.5 last night before my last meal so my body is chewing through what I'm feeding it. Good sign. Still got abs and arms are striated so I'm happy. 

 

lat pull downs ss straight arm pull downs using rope

2x warm ups then into it

12 SS 12

8 ds 4 ss 10-12

7 DS 5 SS 10-12

 

db row

40kg x20 x3

 

BTN pull downs ss underhand cable rows

10-12 SS 10-12, 3 sets

 

bb row

60x12

80x12

100x10

 

deadlifts

60x10

100x10

140x10

160x10

 

lying leg curls done 21 style

5 sets

 

30 min on the bike

[trainlikeafreak]

Chest (light as mentioned earlier), arms and calves

 

low incline smith

1pps for 5 sets of 20

 

low incline fly as flat fly

12.5kg db, pausing at the bottom

10/8, 3 sets

 

cable cross overs

4x15

 

straight bar push downs ss close grip cable curls

3x 20/20 last set was a drop on each 10/10/10

 

rope push downs ss rope curls

15/25, 3 sets

 

standing calf raises ss toe press

10/10, 4 sets

1 additional set of standing calf raises 15 DS 15 DS 15

 

30 min bike

 

106.5 before breakfast and 110kg in gym. Trained after breakfast

[trainlikeafreak]

Delts and arms.. light.. no pain (touch wood). Another massage/needling session Monday and I'll do another week of high rep/pump/lame training and hopefully from

There I am good to go. Really can't afford an injury.

 

rev cable fly keeping constant tension and doing the top half of the rep SS incline rear delt kick backs (if that's what they're called).

15-25 SS 10-12, 3 sets

 

rev pec dec - full ROM

3x 15-20 reps

 

standing side laterals

12.5kg x15-25, 4 sets included partials

 

bb front raises using constant tension so not all the way down 

3x 15-20

 

smith machine behind the head press - constant T so bottom half of the reps

4x 10-12 DS 12-15

just 1pps then half pps. Slow and controlled reps really concentrating on the delt. Usually with delts I just press the weight up and they take care of themselves but making the lighter weights feel heavy until I am comfortable with my shoulder

 

bb shrugs-SQUEEEEZE

1pps x15

2pps x15

3pps x15

3pps x15 DS 2pps x15

 

push downs ss db curl

15/10, 2 sets

 

overhead cable ext like a skull crusher (hard contraction) SS hammer curl

12-15/10, 2 sets

 

rope push downs ss close grip cable curl(top half of movement)

10-15/20,2 sets

 

30 mins bike.

 

awesome pump. Felt good to train today after two days off weights and a large cheat meal last night. Will have another cheat tonight as I have legs in the morning. Whatever I don't burn I will just Keto it off........

 

 

also i signed with GAT sports last night. So that's cool and opens up a few great opportunities for me in the near future

[trainlikeafreak]

Leg day!! Back was tight after yesterday's session in the lower left hand side so I kept it out of the workout. 

 

Leg ext

20 reps constant tension

8 reps DS 4 reps DS 4 reps all slow and hard contractions with a pause. I call these power rep extensions. Followed this up with another set using heavier weight

 

hack squat SS leg press

4.5 ppsx10 SS 5pps x20

4pps x12 SS 6pps x18

3ppsx15 SS 7ppsx15

2.5pps x20 SS 9pps x10

 

seated leg curls

2x20

10 DS 5 DS 5

 

sldl with a pause at the bottom. Pulling wth the glute and 3/4 of the way up

4x15

 

leg press for hammies

2x30

 

seated calf raise HEAVY

4x 15 reps last 3-4 were partials on each set

 

toe press

1 set did heaps of reps like 10 reps then 15 per leg then another 15 or so. Holding the stretch position every couple of reps.

 

legs are ruined.

 

[trainlikeafreak]

Chest arms calves today. More of the sMe

 

incline smith 6 sec nagatives

1.5 pl x8-10, 2 sets

incline fly

12.5, 16, 17.5x2 for 12-15

 

flat db fly with 2sec pause ss flat smith 

8-12/8-20, 3 sets

 

pec dec 6 sec negatives 

3x 12 witfh forced reps

 

rope push downs ss overhead rope ext

2 sets 10-12/10-12

 

cable curl close grip ss rope curls 12-15/12

 

push downs ss 21s

20/21, 3 sets

 

standing calf raise

7 toes in 7 out 7 straight, 4 sets

 

30min bike 

 

holding 110kg well. Never been this lean at this weight. Another month or so maintaining then it's time to turn things up a notch and grow.

[trainlikeafreak]

Received another pic from the show. This was the last photo after two rounds of posing. Was exhausted by this point. Wish I was squeezing my quads properly lol. Still a bit confused as to how it was judged especially after finishing up in the middle but hey... lol

[trainlikeafreak]

Back and hamstrings..

 

lat pull down (straight bar narrow grip)

8 DS 4

6 DS 6

 

db row

50kg x12, 3 sets

 

hammer grip assisted chins ss straight arm

pull down

 

8-12/10-12, 2 sets

 

bb row

100kgx8

120kgx8

120kgx8 DS 100kgx4

 

machine row for upper back

3x12

 

deadlift to the knee DY style with hard contractions. Did these so didn't have to go heavy as lower back was bothering me last weekend.

 

100kgx15

140kgx12

 

seated hamstring curls

10 rep with a 2 sec contraction then 10 pump reps. 4 sets

 

30 min bike.