Goal - 125kg by December '08

[Mike Zero]

Your dynamic and repetition work should be spaced apart as far as possible in the week.

[2guns]

She ended up leaving due to the lack of attention I was giving her.

did u run outta cialis? :pfft:

[teamfatboy]

I think you should continue boxing and take the year off getting bigger so I can catch up

:ditto:

Yep, the rest of us are lagging - awesome bench PB! How do you find the floor press works for you - harder on triceps?

[SamWelly]

Your dynamic and repetition work should be spaced apart as far as possible in the week.

Ok, I was told to do it the day after. Will take note.

Tonight I did a bit of a mix match workout.

Deadlifts: NO STRAPS OR BELT

120kg for 4 (Warm Up)

155kg for 8

175kg for 8

185kg for 4 (Nearly got 5 out... A new PB anyway)

155kg for 8

145kg for 8

Shrugs:

Barbell - 120kg for 8 x 4 (Front)

Dumbells - 65kg for 8 x 4

Calve Raises:

4 sets of 10 reps with 100kg on my shoulders in the rack. 4 inch raise.

Calves are fucking weak. Deadlifts felt solid. I recommend to anyone who goes heavy to do them away from the mirror as it helps you line up better.

Aiming for a 250kg Deadlift by August - If not July. I only started doing deadlifts in December! First 1rm back then was 130kg so my weights are imporving fast.

[SamWelly]

Yes floor press is something I am mainly using to build up tricep strength and lockout. I have maxed out the dip machine, and weight stacks on my triceps now so keen to get into compound stuff

[SamWelly]

Shoulders:

Bumbell Press: (WEIGHT IS PER ARM)

27.5kg warm up - 5 reps

40kg for 8 reps

50kg for 8 reps (NEW PB) f*ck this felt heavy!!

45kg for 8 reps

45kg for 8 reps

Took it all pretty slow on the reps.

Military press - Standing BB:

80kg for 8

60kg for 8

70kg for 6

80kg for 8

Lateral Raises:

5 sets - 8-10 reps

20kg

23kg

23kg

21kg

20kg

Not too much volume, but I don't think shoulders need much TBH. Side lateral growth is coming along well.

[Mike Zero]

Strong shoulder presses.

Floor Presses with chains is my favourite bench variation.

[teamfatboy]

Shoulders:

Bumbell Press: (WEIGHT IS PER ARM)

27.5kg warm up - 5 reps

40kg for 8 reps

50kg for 8 reps (NEW PB) f*ck this felt heavy!!

Samwelly, master of understatement!

not too much volume, but I don't think shoulders need much TBH.

Well done - awesome lifts! Something for the rest of us to aspire to!

[SamWelly]

Strong shoulder presses.

Floor Presses with chains is my favourite bench variation.

I work out in a 'sissy' gym Don't think chains would be welcome here. Surely chains would be a little pointless due to the small ROM anyway?

[Mike Zero]

Strong shoulder presses.

Floor Presses with chains is my favourite bench variation.

I work out in a 'sissy' gym Don't think chains would be welcome here. Surely chains would be a little pointless due to the small ROM anyway?

Why don't you train at the House!? :?

With how much I arch, my Floor Press ROM is almost as much as my full Bench ROM. With no chains on the bar I stick off the floor so hard, but once I get it off it's speed weight. We double/sling the chains over the bar at Eastside so at the bottom about 2/3l of the chain is deloaded and at the top it's almost all of it is off the ground.

Great exercise to build your strength/speed for a bench shirt.

[SamWelly]

Not keen on bench shirts bud.

I work at the gym so not much point going elsewhere. Have been to power house before to have a look at a CD comp and will be there for my mate Damon's next comp. Don't think I am keen to train there tho - Dont want to get into details and sound rude...

[Mike Zero]

Not keen on bench shirts bud.

I know, I know, I'm just justifying why I use chains.

[poos_n_wees]

50kg for 8 reps (NEW PB) f*ck this felt heavy!!

Ummm... prolly 'cos it is?!

Awesome PB, and insane BB military presses!

[SamWelly]

Took a few days off to rest. Did a 30min chest workout on Sat.

Also took the 3 days off flaxseed, kre alk, and nos. Ate pretty ok tho.

Flat Bench:

120kg for 6 warm up

140kg for 8

150kg for 8

140kg for 8

140kg for 8 (assisted)

Incline:

130kg for 8

120kg for 8

120kg for 8

100kg for 8

Shrungs:

120kg Barbell 10 reps - 4 sets.

Chest is still really pumped up. Feels like I had a good workout

[SamWelly]

Legs:

Starting to get really good form on my squats and I am going rock bottom. Was good to have a spot this time. Current leg strength is shit in comparison to my upper body but I plan on a 200kg squat by end of July. I added 40kg on since last weeks session...

Squats:

8 sets 8 reps

Leg Press:

5 sets 8 reps

Leg Curls

4 sets 8 reps

Will be adding in lunges, and hammies later in the week. Squats are taxing, didn't wanna burn out. Back in tommorow for abs, Triceps and biceps. Bring on the 20inch arms!!!

[SamWelly]

Am back on the Kre Alk today and the healthy food. Had a massssive binge yesterday and feel really lean now - Albiet a little guilty!

You may have noticed my lack of cardio and boxing. I have decided to add another 10kg to my frame and compete in BB or Powerlifting later in the year.

The orginisation for boxing in New Zealand is shit, and I am not prepared to train my ass off for something that is not a certainty. I don't have children to support so I can afford to do what I enjoy most at the moment and prepare for next year bigger stronger and fitter.

[2guns]

Am back on the Kre Alk today and the healthy food.

so um brother, how many mg of this kre alk u taking a week?

[SamWelly]

12 Kre Alk pills a day - not sure how many mg in total.

[biggurl27]

So that must be a lot eh? I take only 2 per day.

So boxing is out definately then? No BB/PL comp this year, just planing on growth and next year doing some?

[SamWelly]

I want to get my strength up before I do any PL, and add another 10kg on before I do a BB comp.

If it takes the rest of the year thats ok. Going to talk to Ulburg today to see where he thinks I am at.

Still keen to fight. Really want to get back in the ring. Just not that simple it seems :roll: :evil:

[biggurl27]

Joe's definately knows his stuff and will give you the best advice. Your pretty tall though aye so probably some mass gains for bodybuilding, tough for tall chaps/long limbs.

[SamWelly]

Yep, takes a while longer to fill out - but tall guys look like monsters once they do. Up to 116kg now so I am slowley getting there. Every extra kilo should make a difference now I have a good base frame to start from.

125kg at 6 foot 3 should look good

[biggurl27]

125kg at 6 foot 3 should look good

[rotangs on]

Mean bro I think you'll rip up in BB comps. That's going to take a fair bit to add another 10kgs! but if you're hitting the legs hard most of it should go there I would think?

I agree with the choice there bro. Have you tried box squats yet? I tried them for the first time last week after my squats. Gave me a good burn.

[SamWelly]

Just want to keep to compounds till I get some size on them. Box squats scare the shit out of me. Will just see how they start to grow and go from there. Have added 6kg since November so hopefully another 9kg is possible... Like you said, my legs should be able to take a fair bit of it.