Tlaf bodybuilding journal

[HarryB]

This is when it gets hard and it's all a mind game at this point. Keep the numbers up or I'll have to send you a skirt cos you're lifting like a bitch. 

[trainlikeafreak]

1 minute ago, HarryB said:

This is when it gets hard and it's all a mind game at this point. Keep the numbers up or I'll have to send you a skirt cos you're lifting like a bitch. 

Not gonna happen lol. But I might send YOU a Tshirt... Hahahahahaha

[trainlikeafreak]

Delts

 

AM weight 102.8kg PM weight 105kg

 

seated bb shoulder press

100kgx5 DS 80kg x8

80kgx8 DS 60kg x4

60kg x12, 2 sets

 

seated lat raises heavy

15kgx15

20kgx10, 2 sets

 

standing Lat raises, slow con/ecc, ultra strict

10kgx15, 2 sets

 

standing rev. Flys

15kgx10 DS 10kgx8, 3 sets

 

seated front delt hammer press, strict

25kgx8 DS 15kgx8, 2 sets

25kgx8 DS 20kgx6 DS 15kgx6

 

hip thrusts 4 sets 12-15

 

30 min incline tredmil. Note not holding on, leaning forward and walking as fast as possible. None of that lazy time killing cardio shit. 

 

Working working.

[Pseudonym]

On 8/21/2016 at 6:45 PM, trainlikeafreak said:

I'll post photos soon once I get a bit leaner.

 

[trainlikeafreak]

7 hours ago, Pseudonym said:

 

Hahahahaha. Made my morning that did. Soon bro I promise

[HarryB]

More of those shitty swinging laterals I bet. 

[trainlikeafreak]

47 minutes ago, HarryB said:

More of those shitty swinging laterals I bet. 

Hahaha probably why I have no delts

[trainlikeafreak]

Back

 

struggled today. Feeling pretty beat but oh well nobody cares so harden up phaggot.

 

lat pull down

2x heavy sets of 10

2x sets of 8 with 3 second contractions

 

single arm db rows leaning on incline bench

30kg x10 DS 20kgx8, 2 sets

 

underhand pull downs

2 sets of 10-12

 

db pull overs

30kgx15x3 sets

 

BTN Lat pull downs

2 sets 12-15

1x drop set 8 reps DS 6 reps

 

Low rack pulls from the shin no belt and slow negative trying to smash the lower back and contract at the top

1pps

2pps

3pps all for 10 reps

4pps x5 DS 3ppsx5 DS 2ppsx6

 

bb shrugs

2ppsx15, 2 sets

3ppsx10, 2 sets

 

couple sets on the Lat pull down leaning back rowing into the upper back. 10 or so reps

 

30 min incline tredmil

 

pretty average workout now that I look at it but hey can't be 100% all of the time. I guess... Weak lol.

[trainlikeafreak]

Arms

 

spider curls

35kgx3 sets 12-15. Last set drop set

 

incline db curl

15kgx8

17.5kgx8

20kgx6 DS 15kgx6

 

cable curl SS rope cable curl

10/10, 3 sets 

 

push downs SS rope push downs

10/10, 3 sets

 

db skull crushers/extensions whatever you wanna call it

12.5kgx12

15kgx8-12 DS 12.5kgx6-8, 2 sets 

 

underhand push downs

3x12

 

overhead db ext

30kgx15-20, 2 sets

 

Kneeling cable crunch

5x20

 

30 min stair master.

[trainlikeafreak]

Legs today

 

focus was volume, reps and contractions. Had a mate come and train with me and he gave me a really good push.

 

leg extensions with 2 sec contractions (heavy)

worked up 2-3 plates at a time to the stack and then back down. Probably 6 or so working sets with forced reps. Did 12 reps per set. The lighter the weight the harder the contraction. All sets very hard.

 

leg press

4ppsx25

6ppsx25

8ppsx25

9ppsx20 DS 7ppsx10 DS 5ppsx20 DS 3pps x40 or so

 

squats. Slow and feeling them outs. Using all the right muscles.

1 platex20, 2 sets

 

single leg extensions lots of squeezing

3 sets of 12-15 with forced reps 

 

lying leg curl

4 progressively heavier sets of 15. Last set triple drop set

 

romanian db deadlifts

10 full reps flexing glutes at the top followed by 5 bottom half partials.

25kgx3 sets

last set triple drop set

 

3 sets of glute kick backs. Slow and explosive. 15 per leg. 

 

Stair master 30 mins.

 

feeling it big time :)

[trainlikeafreak]

CHEST

 

really felt it today. Was a hard session and felt kinda dizzy and light headed half way through onwards but managed to still get it done. No excuses.

 

low incline DB fly

15kgx10

20kgx10

22.5kgx10

25kgx10

20kgx15

 

low incline DB press

30kgx10

40kgx10

40kgx6-8 DS 30kgx4

 

those felt HARD today.

 

db pull overs ss high incline nose press

22.5kg x10 SS 60kg x10

25kgx10 SS 60kgx10, 2 sets. Allllllll chest.

 

flat DB fly

15kgx15

20kgx6 DS 15kgx6, 2 sets

 

flat hammer press with db's together

2 sets of 12-15 using the 20s

 

stabding calf raises

4x10-15

 

5 sets of abs 20-25 rep range

 

30 min incline tredmil.

[trainlikeafreak]

Back

 

Reps and contractions !!

 

lat pull down

4x10 reps with 2-3 sec contractions

drop set on the last set

 

single arm cable row. Full stretch and 2 sec contraction

3x12-15 drop set on the last set

 

straigjt arm pull downs

3x12-15

drop set on the last set

 

hammer grip pull downs

again 2 sec contraction

3x10-12

Drop set on the last

 

tbar rows

3x10 

drop set on the last

 

seated cable rows

3x 12-15

drop set first and last set

 

lower back ext

3x12

 

30 min stairs.

 

24g carbs today.. OHHHH YEAH!! Feeling good feeling great :)

[trainlikeafreak]

Delts

 

seated bb press 

40kx15

60kx15

80kx12

80kx10

80kx6 DS 60kgx6

60kgx15

 

lateral raises using bands and a 3 sec contraction SS seated DB press

10-12 reps SS 20kgx12

10-12 reps SS 30kgx6 DS 20kgx6

10-12 reps SS 20kgx10, 2 sets

 

seated front raise SS front raise using bands and 2-3 sec contrarion

8/8, 3 sets

 

standing rev. Fly ss rear delt row using bands set up above me, 3 sec contraction

10-12/10-12, 3 sets

 

4 sets machine shrugs going for squeeze

10-12 reps

 

4 sets rope crunches 15-20 reps

 

30 min stair master.

[trainlikeafreak]

Arms 

 

rope push downs

4x15-20 last set drop set

 

straight bar push downs

3x15 last set drop set

 

db lying extensions

12.5kgx10 SS close grip presses x8-10 slow and controlled

 

ez bar skull crushers

2x10

 

overhead straight bar cable ext

2x20

 

db curls

12.5x20

15kgx15

17.5kgx12

 

preachers

2x10

 

rope cable curls

3x15

 

cable preachers using the seated row

2x 15-20 Both sets drop sets

 

med ball crunches

3x30-40

 

low incline tredmil at slow to medium speed 30 min

 

got sick yesterday so backing off a bit today on the intensity 

[trainlikeafreak]

Competed today at the NABBA-WFF Hawkes bay show. Beat the biggest guy in the show to take out Nabba novice class 1. Got some good feedback from the judges but will go over all of this tomorrow. Feels good to finally get a win.

[Realtalk]

Well deserved bro! You are a hard worker and know your stuff. Congrats.

[Pseudonym]

Awesome guns, mate! Well done on the placing!  

[trainlikeafreak]

Some hotel room photos from my mrs phone. Front shot Friday night back shots sat morning. Video log coming today or tomorrow.

 

 

[trainlikeafreak]

11 hours ago, Realtalk said:

Well deserved bro! You are a hard worker and know your stuff. Congrats.

Thanks brother I do my best

 

9 hours ago, Pseudonym said:

Awesome guns, mate! Well done on the placing!  

Haha thanks heaps man!

[HarryB]

Good effort bro! Finally a tick in the win column :) 

[trainlikeafreak]

47 minutes ago, HarryB said:

Good effort bro! Finally a tick in the win column :) 

Can't thank you enough brother

[Skeletor]

Shit you look good bro. Congrats on the win.  

[trainlikeafreak]

Couple stage shots from yesterday

[trainlikeafreak]

1 hour ago, Skeletor said:

Shit you look good bro. Congrats on the win.  

Cheers bro!

[trainlikeafreak]

Ok! So 6!weeks ago I was meant to be 11 weeks out.. However a few things happened so I decided to change my goal to the NABBA WFF Hawkes bay show which brought my prep forward 5 weeks. I already felt slightly behind so I knew I'd have to try something completely different if I was to get in shape in time. I spoke with my man Harry B and we decided on a Keto style approach. I'd never tried this before so without the guidance I wouldn't have been able to do it with confidence. Macros were 250g protein, 100-120g fat depending and 0-48g carbs also depending. So it was a tough 6 weeks but it was also the fastest fat loss I've ever experienced.

 

in terms of my last week, I couldn't be happier. I actually have a txt from Harry saying "you've really pulled this one out of your ass" hahaha. I kept my water quite high from sat-wed then reduced thurs and reduced again Friday while doing a heavy clean carb load Thursday and Friday. Woke up Saturday morning at the hotel and just knew I was on.

 

got to the show and saw who I was competing against.. He was fkn huge. sweet competing against the biggest mofo in the show lol.... Anyway size doesn't mean much if you're not in condition thankfully so I managed to take the class out. I had people coming upto me complimenting my conditioning which I was surprised about and the judges gave me extremely positive feedback which makes me feel pretty good going into nats.

 

so I am back on the diet today.. I'll train legs later on.. Not heavy but plenty of volume.. Just under 4 weeks till nationals.. Let's see what I can do. I have plenty of photos so I'll post a few more.. Sorry if that annoys you lol.