Big, Buff and Fit. Sound good?

[soundsgood]

TUES 3 MAR - BACK / TRICEPS / ABS

WIDEGRIP PULLUPS

8 @ BW

8 @ BW

DEADLIFTS

12 x 60kg

12 x 100kg

8 x 140kg

8 x 180kg

2 x 210kg NEW 2RM

8 x 180kg

LAT PULLDOWNS

10 x 150lb

8 x 215lb

8 x 215lb

8 x 215lb

SEATED CABLE ROWS

10 x 80kg

10 x 116kg

10 x 116kg

10 x 116kg NEW PB

TRICEP DIPS

10 @ BW

10 @ BW + 20kg

9 @ BW + 20kg

DUMBBELL SKULLCRUSHERS

5 x 25kg

10 x 22.5kg

10 x 22.5kg NEW PB

CABLE PULLDOWN W ROPE

10 x 90kg

10 x 90kg NEW PB

ABS

Various exercises for 15 minutes

DIET

Meal 1: Double Protein shake / Pear / cup rolled oats / cup yoghurt / 2 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 / 2 x apple

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

Meal 6: 400g chicken breast / veges

Meal 7: 10 eggs scrambled

Meal 8: Double Protein shake

Was hoping to get 4 deads at 210kg, but didn't have it in me today after a big long day at work. Still happy with a double though :grin:

Its my gyms annual strongman comp next month and there are two challenges. Max reps at 60% BW on the bench, and Max reps at BW on the leg press. The manager there managed 81 reps on the bench but he only weighs 80kg the bastard. Im gonna have a practice tomorrow and see how many I can kick out at 65kg, stoked if i can get half that!

Leg press record is 410 reps. But the guy who owns that record only weighs 65kg. I reckon its rigged against us big guys! :pfft:

[GreekAdonis]

Good idea doing the pull ups first. Im getting close to 100kg and it gets harder and harder to pull myself up! It must be a big efort for you to pull up 107odd kgs!

That strongman comp sounds rigged if a 65kg dude is in the lead! :pfft:

[Gym rat]

410 reps for the leg press ouch I am wondering if the guy who hold the currnet record of 410 reps on the leg press need it to use a wheel chair after he was finshed :pfft: :pfft: .That strongman comp sounds like it was fixed for the smaller guys who are 65kg for example :pfft: :pfft: .

[AgentOrange]

That strongman comp sounds like it was fixed for the smaller guys who 65kg for example :pfft: :pfft: .

just f*ck off

[Android]

If you're gonna do it, start high rep now.

It's not about what your muscles can do on the day it's what they have been accustomed to.

You CAN do 80 reps at 60% your body weight if you train for it over time, just as you could do 1.6 times your body weight 1 RM if you train your body for it.

Awesome i love a challenge too! Let us know how it goes am gonna watch your training journal, see how this pans out. Have you decided for sure you'll do it or just thinking about it, whats the date?

[Android]

That strongman comp sounds like it was fixed for the smaller guys who 65kg for example :pfft: :pfft: .

just f*ck off

what happened to the fucking decency around here, did it just go out the fucking window recently or what?

[Gym rat]

I have been thinking that as well what the hell has happend to decency around ?Very well put Android :nod: .

[Luigi]

I have been thinking that as well what the hell has happend to decency around ?Very well put Android :nod: .

how ironic..

[boostinggtir]

I have been thinking that as well what the hell has happend to decency around ?Very well put Android :nod: .

how ironic..

lol

[soundsgood]

Yeah come on guys, Gymrat is welcome anytime in my journal. Leave the hate in the playground.

The strongman comp is for the whole of April Android, as many attempts as you like, you just have to get one of the Personal trainers to come and scrutineer your attempt. Im gonna start training for it now. High reps can only be a good thing right??? 8)

[gazza]

mate everytime i look at your journal those deads are climbing nice work :grin: and good luck with the comp, power to weight ratio always seems to favour little lean guys imo

[soundsgood]

TUES 10 MAR - CHEST / BICEPS

BENCH PRESS

20 x 60kg

41 x 60kg

30 x 60kg

25 x 60kg

INCLINE DUMBBELL PRESS

10 x 35kg

10 x 45kg

10 x 45kg

LYING CABLE FLIES

10 x 60lb

10 x 100lb

8 x 100lb

STANDING BARBELL CURLS

20 x 20kg

8 x 60kg

8 x 60kg

CABLE BICEP CURLS

10 x 60kg

10 x 90kg

10 x 90kg

10 x 90kg

DUMBBELL HAMMER CURLS

10 x 20kg

10 x 27.5kg

10 x 27.5kg

DIET

Meal 1: Double Protein shake / Pear / cup rolled oats / cup yoghurt / 2 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

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

Meal 6: 400g scotch fillet / veges

Meal 7: 10 eggs scrambled

Meal 8: Double Protein shake

First day of training for high reps on the bench. 60% of 107.4kg is close to 65kg but I did 60kg anyways. First set, the first 30 reps were really easy, then I tired real fast. Ive never done high reps on bench before so its gonna take a while to get used to. Glad Ive got a month to practise, plus its nice to change the workout every now and again.

I made sure of the rules, barbell must touch chest on every rep but there doesn't have to be a pause, then bar raised to lockout. This is good cause I see heaps of dicks who load up the bench and only go half the way down but count it as a rep. So 41 reps first time around isnt to bad but I hope to double that over the coming month :pray:

[SoaringSwine]

Wow, lifting a % of your bodyweight is the least strongman like event I could think of. They might as well see how many stairs you can walk up, you'll probably end up doing more reps on the leg press!

It's up there with the "powerlifting" comp held at Les Mills down here. Bench press for reps with 50% of your weight.

[soundsgood]

Yeah I fail to see how reps at percentage of bodyweight shows strength. Its more like muscle stamina or endurance both of which are not my greatest attributes. Also I would have loved to have seen the leg strength being measured by squats. \:D/

[boostinggtir]

41 reps, nice :grin: , I've just come off high rep training, now going to the gym feels like a holiday :pfft: . Yea, I think you'll still make gains doing high rep training, I would always consistently get very sore muscles(the good sore) from training that way,though I didn't grow as was cutting. I might also have to give the high rep ago with bulking nutrition, at some stage. Maybe a 6week bout of it.

[Luigi]

that comp is such bullshit, its like how tiny guys with piss all muscle can do 20 chin ups in a row, then theres you who weighs twice as much and 5 times as strong but can only do half as many reps. :clubbed:

[gazza]

i bet that benching still hurt! pecs must've blown up like zepplin :pfft:

[GreekAdonis]

You could try loading up on some beta-alanine. That should help you squeeze out a few extra reps for the strongman comp.

[soundsgood]

I take Mega NO blast pre workout GA. Its loaded with beta alanine. Might take a double scoop on comp attempt days.

Last night

CARDIO

40 mins basketball

After gaining almost 20kg over the offseason Im in a completely different role now. Ive lost heaps of pace and a bit of my vertical leap. Fitness wasn't too bad either. Still played point guard but found myself tussling with the forwards heaps. Although Im much more grounded and seem to be a better shooter now :think:

Although we lost to a buzzer beater I was happy cause I top scored and played well.

[GreekAdonis]

No wonder you are a bit slower and cant jump as high with almost 20kgs extra. :clap: Small price to pay for all that size though.

[soundsgood]

WED 11 MAR - SHOULDERS / ABS

DUMBBELL SHOULDER PRESS

16 x 25kg

10 x 35kg

8 x 42.5kg

10 x 40kg

BARBELL SHRUGS

16 x 100kg

10 x 180kg

10 x 220kg

10 x 220kg

DUMBBELL SIDE RAISES

10 x 17.5kg

10 x 17.5kg

10 x 17.5kg

DUMBBELL FRONT RAISES

12 x 22.5kg

12 x 22.5kg

12 x 22.5kg

SEATED MILITARY PRESS

10 x 60kg

6 x 85kg NEW PB

3 x 85kg

ABS

Various exercises for 15 minutes

DIET

Meal 1: Double Protein shake / Pear / cup rolled oats / cup yoghurt / 2 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

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

Meal 6: 400g Chicken / pasta / veges

Meal 7: 10 eggs scrambled

Meal 8: Double Protein shake

Was planning to do a high rep workout again today but after having an extremely tight chest all day after yesterdays high rep bench I couldn't put myself through it :shifty:

[soundsgood]

FRIDAY THE 13th SPECIAL

FRI 13 MAR - LEGS

SQUATS

20 x 20kg

15 x 60kg

12 x 100kg

8 x 140kg

5 x 200kg

8 x 180kg

LEG PRESS

45 x 110kg

35 x 110kg

35 x 110kg

LEG EXTENSION

12 x 80kg

12 x 111kg

12 x 111kg

12 x 111kg

LYING HAMSTRING CURL

10 x 110lb

8 x 140lb

8 x 140lb

STANDING CALF RAISES

12 x 440lb

12 x 440lb

12 x 440lb

WALKING LUNGES

2 sets of 20 paces with 32.5kg in each hand

DIET

Meal 1: Double Protein shake / Pear / cup rolled oats / cup yoghurt / 2 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

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

Meal 6: 400g steak / veges

Meal 7: 10 eggs scrambled

Meal 8: Double Protein shake

So I loaded up the leg press @ my BW a gave the high reps challenge a go. I found out I am absolutely shit on it. The lactic acid build up was so painful I couldn't go on past 45 which is a hell of a long way off the record (401). My muscle wasn't fatigued in the slightest so this was very disappointing.

Talked to Nato and he reckoned I should try dropping my pre workout carbs and restrict my water intake the preceding few hours. Maybe even pop a panadol for a couple more reps. So I'll give that a crack next time.

SO far nothing bad has happened today, is Friday the 13th just a crock a shit??? We will see muhuhuhuhuhHAHAHAHAH

[gazza]

WTF stuff the high reps mate, i'd just be happy doing 200kg squats :shock: that's huge :nod:

[soundsgood]

SAT 14 MAR - BACK / TRICEPS

TRICEP DIPS

10 @ B/W

10 @ B/W + 20kg

10 @ B/W + 20kg

TRICEP PULLDOWNS W ROPE

10 x 70kg

10 x 90kg

10 x 90kg

10 x 90kg

DUMBBELL SKULLCRUSHERS

10 x 22.5kg

10 x 22.5kg

WIDEGRIP PULLUPS

8 @ B/W

8 @ B/W

6 @ B/W

DEADLIFTS

12 x 60kg

10 x 100kg

10 x 140kg

2 x 210kg

10 x 180kg

SEATED CABLE ROWS

10 x 80kg

10 x 116kg

10 x 116kg

10 x 116kg

WIDEGRIP LAT PULLDOWNS

10 x 150lb

8 x 210lb

8 x 210lb

REGULAR DIET

Triceps first up today, so couldn't hit the deads as hard as I'd like, only managed 2 @ 210. Go for a big set next week!

Decided to add a middle of the night shake into my diet. Prepared it before bed and when I got up at 3am for a toilet stop I skulled it down.

Got posing practise with Brian McFarlane tomorrow night so that should be fun. :grin:

[poos_n_wees]

After gaining almost 20kg over the offseason Im in a completely different role now. Ive lost heaps of pace and a bit of my vertical leap. Fitness wasn't too bad either. Still played point guard but found myself tussling with the forwards heaps. Although Im much more grounded and seem to be a better shooter now :think:

Although we lost to a buzzer beater I was happy cause I top scored and played well.

Kudos! What comp do you play in SG?