Big, Buff and Fit. Sound good?

[Gym rat]

Good work on the new PB for shoulders :clap: :clap: .

[soundsgood]

SUN 1 FEB - CHEST / BICEPS

BENCH PRESS

20 x 60kg

10 x 100kg

8 x 120kg

6 x 130kg

6 x 130kg

INCLINE BENCH PRESS

10 x 60kg

8 x 100kg

6 x 100kg

6 x 100kg

DECLINE DUMBBELL PRESS

10 x 40kg

10 x 45kg

8 x 45kg

LYING CABLE FLIES

10 x 60lb

10 x 100lb

8 x 100lb

STANDING BARBELL CURLS

20 x 20kg

10 x 50kg

8 x 60kg

8 x 60kg

CABLE BICEP CURLS

10 x 60lb

10 x 90lb

10 x 90lb

DUMBBELL HAMMER CURLS

10 x 27.5kg

10 x 27.5kg

DIET

Meal 1: Double Protein Shake / Pear / cup rolled oats / cup yoghurt / 4 slices vogels w peanut butter

Meal 2: 4 slices vogels w peanut butter / can peaches

Meal 3: Double Protein shake / cup rolled oats / banana

Meal 4: 160g chop chop chicken on brown rice w mixed veges

Meal 5: 500g Rump steak / Kumara / salad

Meal 6: 10 eggs scrambled / double Protein shake

I really feel my flat bench is lacking. Im thinking of going on a 12 week plan to improve this. Want to be repping 4-6 @ 150ish by the end of it.

Ive had a look online at some specific programmes that look good so watch these numbers go up :pray:

Weight update 103.6kg. Only 200g heavier than last weigh-in but officially the heaviest I have ever weighed \:D/ Downside Is I now only fit 20% of my new wardrobe I bought only 6 weeks ago. Even all my XL Adidas training gear is feeling a tad to tight now :doh:

[boostinggtir]

Do you always bench with a spotter? Yea I reckon doing some low reps (5times5 maybe) on chest work, would get your lifting weight up the fastest.

[thatwaslight]

love the avatar bro lol awesome lifts to! :nod:

[soundsgood]

Do you always bench with a spotter? Yea I reckon doing some low reps (5times5 maybe) on chest work, would get your lifting weight up the fastest.

You could be onto something with that 5x5 bro!

And yeah I generally always do a chest train with Ross. Don't know if you know him, he's that big, shaved head, farmer guy who competed last year. Always wears a red tshirt, and has insane vascularity. We're about equal on our chest so we always push each other hard. I think a spotter is necessary to hit your chest properly.

[soundsgood]

love the avatar bro lol awesome lifts to! :nod:

Cheers bro. It reminds me off those classic Lion Red Chin guys :pfft:

[soundsgood]

MON 2 FEB - LEGS

SQUAT

20 x 20kg

16 x 60kg

12 x 100kg

12 x 140kg

4 x 200kg

2 x 205kg NEW PB

LEG PRESS

15 x 250kg

10 x 430kg

10 x 500kg

10 x 500kg NEW PB

LEG EXTENSION

12 x 80kg

10 x 103kg

10 x 103kg NEW PB

STANDING CALF RAISES

12 x 440lb

12 x 440lb

12 x 440lb

LYING LEG CURL

12 x 90lb

8 x 142lb

8 x 142lb NEW PB

WALKING LUNGES

2 sets of 24 paces with 27.5kg Dumbbell each hand

DIET

Meal 1: Double Protein shake / Pear / cup rolled oats / cup yoghurt / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g chop chop chicken on brown rice w mixed veges

Meal 4: 160g chop chop chicken / banana

Meal 5: Double Protein shake / cup rolled oats / banana

Meal 6: 400g Chicken breast / Potato / Salad

Meal 7: 10 eggs scrambled / double protein shake

In my mind the best place to stand out from the crowd on stage is in your legs. With that in mind I am continually nailing my leg trains. Went into the gym so focused, had already gone through the entire workout in my head 3 times before I walked through the door.

I set the safety bars on the squat rack at just below parallel and was making sure I was just touching them on each rep. I managed 4 reps @ 200kg easily than I had imagined so I went for the 205's. The first rep was okay but with the second one I really had to push myself, took about 6-7 seconds to get it back up but I got it there \:D/

Finally nailed a couple of sets at half a ton on the leg press. I should get a sticker or something now shouldn't I? :pfft:

[Luigi]

wicked leg workout, how big are your legs now ?

[soundsgood]

Fucken massive now bro. They've blimped out to half again as big as they were when I finished my cut. Ive just moved and I cant find my tape measure........ :doh:

[Varven]

You reckon I need NO pre-workout when I am cutting so I dont screw up more leg workouts due to lack of gas?

[soundsgood]

Definately man. Carb up and take an NO product like Superpump 250. Otherwise you'll run out of gas before you've hit your legs properly. Just my humble opinion on what works for me :shifty:

[boostinggtir]

Yea I did a no supp leg work out the other day, man is was painful, the supps do help alot, its not just a mental thing.

Haha yea I knew you'd go for the 500kg leg press, won't be impressed again till I see 600kg, nar I only did 350 when I was bulking, so your making us feel little to humble :cry: :pfft:. Keep doing what your doing :clap:

[soundsgood]

Im not sure an NO supp makes you any stronger. The way I understand it, it just allows you to peak train every train.

You work in a nice air conditioned office right Varven? But you find yourself mentally taxed at the end of the day, so when you go to the gym you're not as focused as you could be. A good NO product will give you that focus you need, and the awesume pump you get is somewhat of a placebo to make you think you're stronger, you'll go for that PB and in turn gain mass.

[Varven]

Im not sure an NO supp makes you any stronger. The way I understand it, it just allows you to peak train every train.

You work in a nice air conditioned office right Varven? But you find yourself mentally taxed at the end of the day, so when you go to the gym you're not as focused as you could be. A good NO product will give you that focus you need, and the awesume pump you get is somewhat of a placebo to make you think you're stronger, you'll go for that PB and in turn gain mass.

Yup thats it bro.. I sit on my arse all day long but I am mentally drained at the end of it.

Will give this superpump thing a shot.. also what about BSN products.. have u tried other NO productS?

whats your opinion ?

[soundsgood]

I used Nitrix for a good 4 cycles when I started out BB'ing and had great results. A pump around the clock

Personally I havent used a full tub of Superpump just a few serves from a mate, but Im thinking of giving it a go. I always use Nutragenix Mega NO Blast from Extreme Nutrition. It gives you a mean buzz :shock: haha

[thatwaslight]

when are we going to see some new pics bro?

[Gym rat]

When are we going to see some video footage of those 200kg deadlifts?

[soundsgood]

TUES 3 FEB - BACK / TRICEPS

PULLUPS

15 @ B/W

12 @ B/w

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

8 x 140kg

5 x 205kg NEW PB

4 x 205kg

3 x 205kg

SEATED CLOSEGRIP CABLE ROWS

10 x 70kg

10 x 108.5kg

10 x 108.5kg

10 x 108.5kg NEW PB

WIDEGRIP LAT PULLDOWNS

10 x 150lb

8 x 210lb

8 x 210lb

PRONE DB FLIES

12 x 15kg

12 x 15kg

TRICEP DIPS

10 @ B/W

12 @ B/W + 20kg

10 @ B/W + 20kg

DUMBBELL SKULLCRUSHERS

10 x 15kg

10 x 20kg

10 x 20kg

TRICEP PULLDOWN

10 x 66lb

10 x 96lb (whole stack)

10 x 96lb

DIET

Meal 1: Double Protein shake / Pear / cup rolled oats / cup yoghurt / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop Chop chicken on brown rice w mixed veges

Meal 4: 160g Chop Chop chicken / 4 slices vogels w peanut butter

Meal 5: Double Protein shake / cup rolled oats / banana

Meal 6: Pork / lamb / salad / potato

Meal 7: 10 eggs scrambled / Double Protein shake

Pinched my belly with the weight belt halfway through my first working set of Deads so I ditched it for the rest of the sets. Couldnt rep out as many as I wanted as didnt feel safe without the belt but happy at 205 none the less.

I tweaked my right forearm and bicep on the first set of dips somehow. Hopefully it will ease up and just need a couple of days rest as its pretty sore now :cry: I was gonna post some update pics today but Its sore to even flex my arm, sorry guys and girls :pfft:

[disasterpiece]

Let's just say you don't want to do a "Samwelly" (supposedly bench 200kg, but fail to do 150kg at the meet three times).

LOL! DONT GET ME STARTED ON SAMWELLY

[Varven]

Sounds good you doing the PL meet then ?

[Varven]

Are those whole eggs you are eating ?

thats some serious protein you are getting down there.

[soundsgood]

Im tied up this weekend bro! But fear not because I have found out there is another Powerlifting comp in Te Awamutu next weekend. So Im gonna head over there and give it a crack :grin:

And yeah I eat the whole fucking egg :pfft:

[boostinggtir]

Yea, hole eggs all the way when bulking.

[soundsgood]

THURS 5 FEB - SHOULDERS

SEATED MILITARY PRESS

20 x 20kg

12 x 60kg

8 x 85kg

8 x 85kg NEW PB

15 x 60kg

STRICT SIDE DUMBBELL RAISES

12 x 15kg

12 x 15kg

12 x 15kg

FRONT DUMBBELL RAISES

12 x 15kg

12 x 20kg

12 x 20kg

BARBELL SHRUGS

20 x 60kg

15 x 140kg

10 x 220kg

10 x 220kg

10 x 220kg

DUMBBELL SHOULDER PRESS

20 x 20kg

15 x 30kg

8 x 40kg

6 x 40kg

DIET

Meal 1: Double Protein shake / cup rolled oats / pear / cup yohurt / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop Chop chicken on brown rice w mixed veges

Meal 4: 160g Chop Chop chicken / apple / 4 slices vogels w peanut butter

Meal 5: Double Protein shake / cup rolled oats / banana

Meal 6: 500g steak / white rice / salad

Meal 7: 10 eggs scrambled / double protein shake

I moved the military presses to the start of the workout today. Managed a PB as I was much fresher than at the end of the workout where they usually are. Paid the price with the Dumbbell presses though and only just managed a couple of average working sets.

Right arm still feeling a bit sore. Didnt twinge it again today but Im concerned about chest and bicep train tomorrow morning. Will have to watch it.

Im looking forward to getting Gymrats footage from the sevens. I have the latest Cyberlink Powerlink director software all ready to roll out this fantastic doco-movie. Might have to make it a cheat night on premiere. How many calories in a tub of popcorn??? \:D/

[Gym rat]

I think I will do that myself have cheat night as well when my film comes out.