Ive been squatting- conjugate programme based on WS.

[Growth]

Mate how do you continue to bust out all these new weights while cutting :grin: Good job!

Still waiting for your new pics too

[jono]

lol yeah front squats are the way to go eh :grin: :grin:

nice work on the progress

[Ash]

It's good to see that you're continuing to make progress despite the cut. :clap:

[Varven]

Wednesdays workout:

Flat Bench

40 1x15

60 1x8

70 1x5, 1x5

60 1x5 FAILED expected 8 reps here

50 1x10

Incline DB bench

26.5 1x6

29.5 1x6, 1x6 more reps :grin:

26.5 1x2, FAILED expected at least 4 reps here

Decline BB bench

50 1x10

70 1x5 new weight :grin:

60 1x10, 1x10

BB Curls

30 1x9, 1x7, 1x5 new reps :grin:

Preacher curls

27.5kg 1x8, 1x5 new weight :grin:

25kg 1x8

DB alternated curls seated

12kg 1x9 , 1x7, 1x5

Over all ok workout, but still stuck in a ruck, compared to back and legs, I hardly make any gains on chest.

[Varven]

Thursday, I just got back from a 30 min run on the road, HR was really quite high, so pleased even though it was only 30 mins.

I just realized how damned unfit a bulk season can make you if you dont keep up the cardio.

Im hating my fat. I really really really wanna get rid of it now.

Its easy to forget about it when bulking, but only now as I struggle to burn it do I realize how much I detest it. Run out of my usual convenient ready to drink powder form of green tea as well.

Sorry about the whiny bitch post fellas, I have a feeling its related to the 600mg of caffeine i took today.

[jono]

even though you want to drop the fat fast dont get too caught up in that mindset that you drop a lot of muscle.. take it slow man

[Marcus]

I agree with Jono man. You don't want to drop the fat too quick. Just stick to the timeframe you have given yourself & let it taper off slow. Last time I used running for my cardio I noticed a drop in leg mass over a period of time.

[Brad]

I've got to say I've noticed that too - almost all cardio is based around the leg muscles and I notice a drop in size from doing the cardio - sure they get ripped but they don't stretch the pants after a couple months of running/x-trainer etc.

[Marcus]

That's exactly the reason why I don't run. I walk.

[Varven]

Do you guys mean running is too intense therefore it burns muscle as well as fat.

And Walking is slower so it burns more fat and less muscles ?

[THEBERG]

I Havent run regularly in about 5 years, i find my extra weight makes it was more tiring, myself i prefer to bike. But it is true that most cardio requires leg movement but one way to keep quad size and glute size is to do a stepper, i copied this from Ronnie Colemans Cost of redemption DVD and i have noticed my leg size aint decreasing too bad, it might be due to the fact that it offers alot of resistence.

[sponge]

Do you guys mean running is too intense therefore it burns muscle as well as fat.

And Walking is slower so it burns more fat and less muscles ?

All the pro's that I have come across (including real life) say they walk at a slow pace rather than run for that reason. Running kills your legs

Then again they probably say they dont juice

[Marcus]

I found that I lost leg mass when I ran regularly. I walk because it's easier on my body.

I'm not saying don't run at all. I run maybe once a week but only when playing touch etc.

[deegee]

I run and have done for a long time but it is only for 5 km and at a slow jog. I think some people walk faster than me. I just hate excercycles treadmils etc. And I can run at night when no one can see me

[Varven]

I run and have done for a long time but it is only for 5 km and at a slow jog. I think some people walk faster than me. I just hate excercycles treadmils etc. And I can run at night when no one can see me

Same mate,

its convenient to get up and run or run at night .

I go for the same thing. 5 kms on the road. Just to give a pic of how unfit I am .. it takes me 30 mins to nail 5kms :? ...not good !

[deegee]

About the same as me it takes me 30 mins or so, dont think I will everr really be any faster

[Varven]

Shoulders and Legs

DB Shoulder press warmup 14 1x10, 21 1x8

26.5kg 1x7, 1x7, 1x6 new sets and new reps wohoo :grin:

29kg 1x5 new weight :grin: ..though i was spotted and assisted just a wee bit

Seated Machine shoulder press

the whole stack (138kg i think.. dunno, the plate says 138?)

1x6, 1x5, 1x4 .. man what a rush... the whole stack :grin:

Side lateral db raises

11kg 1x6, 1x6, 1x5 new weight :grin:

well great shoulder workout,.. but already drained.. damn should have squatted first

Squat

40 1x10 , 60 1x10

90 1x5, 1x4 new set :grin:

85 1x6 dammnit, 2 reps short

80 1x6 dammit 2 reps short again ah well i was pretty toasted by now

Asphyxiator

40 1x8

60 1x6, 1x6 new weight :grin:

Iso Lat leg press

3pps +5kg 1x5 then failed, 1x5 then failed, 1x3 nearly passed out lol

I couldnt possibly do halmstrings even if i tried, and it was 7pm, gym closing time, so I'll probably do hammies tomorrow.

[Growth]

Nice workouts over that last couple of weeks mate. How much caffiene are you taking at the moment?

[Varven]

200g with breakfast, 200g pre-workout, so a total of 400g a day.

I was upto 600g a day but it made me feel shitty so i cut back.

Probably next week or so I wil drop the caffeine for a good thermo that can give me a kick as I drop calories further.

[jono]

nice work on the squats and front squats :grin:

[sponge]

400grams of caffeine a day?

:shock:

seems like a lot, but then i have to remind myself that i dont' know how much 400g is...

[Growth]

im sure its mg

[Varven]

HAHA yeah growth was right.. my mistake.. 400mg a day.

I think 400g a day will cause death.

Ok today was supposed to be hammies since I couldnt do them yesterday and then cardio.

Slight change in plans.. 2 of the guys I was planning to workout really really wanted to do deadlifts so I gave in.. I mean it is my fav excercise !

So:

Deadlift

60 1x10

100 1x10

120 1x5, 1x5,

130 1x2. The 2 other muscle jocks gave up.. they both can bench 140 but stopped deadlifts at 120 ... Im pleased :pfft: Dammit I wanna hit 4pps on deads

Then went on to the treadmill .

set it for an incline of 2.5.. only managed to run 2.5kms in 20mins.. After which I had the WORST quad cramps ever.

Note to self: running on incline planes the day after heavy squats is not cool !

Stretched it out. Tried HIIT on the treadmill. Gave up after 3 bursts of High-low Intensity.. man that stuff is a killer !!! .. lactic acid build up from jumping between 10 and 14kmh on the treadmill was MASSIVE.

I think Im just unfit

Tomorrow is Chest and Bicep day

Fridays is Back and tricep.. but Im working Friday and the gym wil be closed by the time I get out Same thing Happened last friday as well.. cant afford to miss another back session so might pay for casual entry and use another gym .

[Growth]

The 2 other muscle jocks gave up.. they both can bench 140 but stopped deadlifts at 120 ... Im pleased :pfft:

:shock: If they can bench 140 they should be deadlifting 200+ Good job for showing them up VV :grin:

[Varven]

they squat 100kg as well.

Ones 90kg in body weight , the other is a 130kg in body weight. Both have massive upper body strenght... but say deadlifts might hurt their lower back and heavy squats will hurt their knees, thus only upto parallel in squat ROM..... :roll: