half human/half machine - downloading training data...

[Android]

fuking impressive bro. back is looking mint!

Agree with this :nod: looking massive.

And just have to say this journal is awesome, heaps of really good information and I can't believe I didn't see it earlier. Will definitely be following your progress and good luck with your goal

Cheers mate

looking solid as always mate.

i reckon the next vid should be those teardrops bro :poked:

LOL always up for it bro cheers...but my tear-drops are like p0rn for MichaelK so got to be careful

[Android]

Was supposed to be shoulders today but didn't quite work out that way. Long story but something came up and ended up training at Anytime with my training partner so we had to pick a common muscle group we both hadn't worked in the last 4 days - turns out it was Arms.

We did 3 exercises for biceps and 3 for triceps, alternating them and had a really awesome time blowing them up with some good weight and volume.

First up we did cable bicep curls where you stand in the middle of the big cable machine and hog both sides stopping anyone else from using them. This exercise you stand in the middle, kneel on the ground, and curl together like you'[re doing a front bicep pose...on your knees...with cables...ok not like a front bicep pose. Weight will mean nothing here but we warmed up with 30 reps light weight and went down a plate for 15 reps, and then down another plate and 3 sets of 12. Meanest pump and wish I had taken pain killers. I find the heavier the weight the less the lactic acid pain has a chance to have an effect before failure arrives. We did 17.5kg each side.

Next was seated tricep pushdowns. I warmed up with 35 reps and my partner was getting frustrated with how long I was taking so we decided to go heavy instead of volume for this one. Down the stack for another set then the stack for 3 good sets. With the stack you need a belt to tie you down to the machine tbh . So looks weird hanging a foot off the seat and slowly getting your ass down before starting the sets. 12-15 reps was my limit for each and could feel the chest being worked, this machine has a seat back that slopes forward....stupid idea.

Back to biceps we did standing Hammer curls. 20kg warm-up forget how many reps but 15 - 20'sh. Then 26kg for 15 reps, then 3 sets at 30kg alternating hammer curls hitting 8-12 reps and final set dropped back to 20kg and got another 8 reps out each side. Arms were sore, swollen and pretty confident they're back to 20" easily.

Training partner said they over-power my shoulders .. says Mr overweight, skinny legs gym rat. He's right I've held back on Shoulders last year while I worked my Legs up to speed. Stuck in my mind is Justin Reece telling me the wider I make my shoulders the bigger I have to make my Legs.

Anyway back to next exercise, cable tricep pushdown with v-bar. We got down to the stack and then added all possible extra plates for another 3 hard-out sets of 12-15 reps. Triceps felt huge.

Finally sat in a bicep curl machine and repped out 4 sets before calling it quits on Arms.

Really happy with tonight will do Shoulders tomorrow at Les Mills and begin my voyage on building boulder shoulders.

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Skip this section if you want to save 5 minutes of your life

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Punch supplements didn't come through with any iSatori Morph I ordered in the weekend so I guess it isn't coming. Will ring tomorrow their process to buy something FREE isn't quite working. When I ordered a 99.00 item it said I owed -1.00 so that's cool. Then I had to pick a payment method (what part of FREE needs payment method?...software developer alert!). Anyway I chose bank account as method as I didn't want to give them my credit card when they aren't gonna charge me anything for something FREE - right?

Well it completed the transaction and said it cost -16.00. Where did that number come from?

So, since I didn't put -16.00 into their bank account I bet they aren't gonna send me the item I purchased for FREE.

If buying something FREE confuses you, I won $100 from them and had a promotion code to use on their website...make sense now? :-)

[Dontrunwithknives]

Punch supplements didn't come through with any iSatori Morph I ordered in the weekend so I guess it isn't coming. Will ring tomorrow their process to buy something FREE isn't quite working. When I ordered a 99.00 item it said I owed -1.00 so that's cool. Then I had to pick a payment method (what part of FREE needs payment method?...software developer alert!). Anyway I chose bank account as method as I didn't want to give them my credit card when they aren't gonna charge me anything for something FREE - right?

Well it completed the transaction and said it cost -16.00. Where did that number come from?

So, since I didn't put -16.00 into their bank account I bet they aren't gonna send me the item I purchased for FREE.

If buying something FREE confuses you, I won $100 from them and had a promotion code to use on their website...make sense now? :-)

Exact same thing happened to me. I ordered a $97 item, used the $100 voucher, selected bank account for payment and then it said I needed to pay -$16.00. I sent an email to them, they told me to email someone else and then it got fixed and they sent it out :nod:

[Android]

cheers man will do that first thing 2moro

[Optimass]

Punch supplements didn't come through with any iSatori Morph I ordered in the weekend so I guess it isn't coming. Will ring tomorrow their process to buy something FREE isn't quite working. When I ordered a 99.00 item it said I owed -1.00 so that's cool. Then I had to pick a payment method (what part of FREE needs payment method?...software developer alert!). Anyway I chose bank account as method as I didn't want to give them my credit card when they aren't gonna charge me anything for something FREE - right?

Well it completed the transaction and said it cost -16.00. Where did that number come from?

So, since I didn't put -16.00 into their bank account I bet they aren't gonna send me the item I purchased for FREE.

If buying something FREE confuses you, I won $100 from them and had a promotion code to use on their website...make sense now? :-)

Exact same thing happened to me. I ordered a $97 item, used the $100 voucher, selected bank account for payment and then it said I needed to pay -$16.00. I sent an email to them, they told me to email someone else and then it got fixed and they sent it out :nod:

ha - I read it as a $100 discount voucher so bought a few other things as well. -- never occured to just order $100 worth of stuff. Must say I got both orders next day which was impressive.

[Android]

Shoulders after work today and I went through 6 exercises

Warmed up on a shoulder press machine. Normally I take machines seriously and go heavy on the working sets but today I used all 4 sets as warming up the Shoulders. Still went thru 12-15 reps each set and couldn't do much more but I did top-half of range of motion and only down to arms parallel. Also used the close grip it had wide grip as well but I always do wide grip...so today was different. The shoulder machines are never a good way to go heavy for me I always feel clicking in my shoulders despite no injuries, it's like their range of motion doesn't suit my natural movement cause with dumbbells, even a bar, everything is fine.

Next exercise was seated dumbbell shoulder press and I worked up to 30kg and stayed on this weight for 4 good working sets. Instead of going heavier I went a bit slower instead so 12 reps was still difficult to get out at 30kg this way.

Next up another pressing movement, seated Smith machine press. I remember last time I had 40kg each side, this time I worked up to 30kg each side and instead of putting everything into getting the weight up (which invariably means arching the back) I deliberately pushed my back against the seat, so 30kg each side was enough for my Shoulders.

Alright 3 press movements all done, raises next.

Side lateral raises...I always do these strict and therefore not heavy but this time I wanted to play around and go heavier. 15kg warm up, then 20kg dumbbells. I got 8 reps out quite strict no swinging, then worked hard to get 2-4 more out for 4 working sets at that weight.

Next up was rear delts so did bent-over side raises with 7kg dumbbells. Did 4 sets and worked them by concentrating on the squeeze at the top and with every rep pushing myself downwards. I forget sometimes and by end of the set I'm sitting up doing side raises so have to take extra care. Today I bent forward as far as I could and think I did a good job of staying there...with 7kg not hard right? LOL

Next up, front delts. Got a 20kg plate and did front raises with it. Got a good rythym going without major swinging but am sure I did a bit. Got another 10kg plate and then held both together for 3 working sets. Not hard to do but got out 10 reps...just. I didn't do heavier but have in the past, doing 40kg is possible but no more it just gets too hard to hold onto them they are thick plates at Les Mills.

K, finally back to rear delts again.

Lying on an incline bench face down and arm out the side. Raising a 5kg dumbbell up and out in an arc is brutal when you squeeze at the top and do this strictly. Have to keep forcing arm forward or parallel with your head as it tries to drop back when it gets tired. I like this one it's worked my rear delts well in the past 2 years and it's semi-relaxing too.

Seemed like enough but felt like a bit more so grabbed the 15kg dumbbells and did one-arm side raises. Shoulders were tired as so had to swing them up, 3 sets then out the door that was alot of work.

Legs are tight today but not painful and arms recovered ok too. Day off tomorrow and perhaps Saturday as well will see how my eating goes.

[steak]

Like your honesty re: the smaller weights/strict form. A lot of guys cant bring themselves to train like this...one of the most effective ways there is.

[drizzt]

:ditto:

I'm enjoying reading your log, reads a bit like a gym adventure

[Android]

Lol cheers both

Never think about how it's received just glad its easy to read cheers

[Android]

Day off today Arms feel like 1/2 DOMS, calves tight but Legs ok.

Shoulders hurt when I give them a squeeze, Back is fine.

Put up a better Back vid as Optimass said was straining head forward too much, can see the traps and how far off the body they are in the upper middle this way...about finger-high (is that a valid measurement LOL...is now)

What I really notice by taking a vid for progress is how average one looks when there's fat covering the muscle. Leanness always looks way better and even bigger sometimes so this is motivation for me as much as it is for public display, to start leaning up some.

[thatwaslight]

Fark you have awesome erectors bro solid as!!!

[Optimass]

Overall nice and thick mate - a bit fuller now too.

Fark you have awesome erectors bro solid as!!!

Agree. like how your lats cut in nice and low.

[Android]

Cheers but always more to improve. Would prefer to see the outer parts of upper lats drop down lower into more of a beetle shape. I haven't done vertical pull downs or chin-ups in ages so will switch to these to try and get that effect.

Today was Chest and Tris and although it was at Anytime Fitness its the 2nd Chest workout in a row that is memorable for me, for the first exercise had me and training partner in stitches and set the tone for the rest of the workout.

We picked flat bench dumbbell press as first exercise and for my warm up I picked the 50kg dumbbells. It turned out quite achievable with no ill effects, easy to swing up into position myself without help for every set.

But...Anytime dumbbells only go up to 50kg! So I was stuck doing 4 sets of 50kg presses in the 10-15 rep range.

Staying with presses we moved to close-grip bench press, good for Chest and Tris. Warmed up with 60kg, felt very light and stopped at 20 reps. Another 20kg plate each side and 100kg felt much better, more difficult but not impossible.

So another set was in order for 120kg close-grip press and got 6 reps out.

That was the presses done, short and sweet cause if you've seen my Chest it doesn't need more size until other body parts catch up.

Moved over to cable cross overs. Put the cable close to the bottom and the movement is upwards and crossing cables in front of face to squeeze the pecs. Arms extend out fully so this movement does me from the outer to the inner which is also the motion that happens to fill the pecs up with blood. after a warm-up at 12.5kg the weight on the stack was 15kg for the working sets. I tried 21kg but 2 reps later and I put it back to 15.

Started Triceps next on the dip bar. 15 dip sets body weight only and 3 sets. Down to parallel arms and up for a squeeze.

Did a couple of sets on the seated tricep pushdown machine at stack weight straight after last set of dips but really had to squeeze my own triceps to wear them out.

Finished off with Kickbacks. Something I've not done for a while but used to do alot of. Just grabbed a 12kg dumbbell and did a few sets of 12-15 reps. Next time I'll try heavier kickbacks.

Eventful Chest workout with the first exercise and really good weight on the close-grip press. Will most likely warm-up on a heavier weight from now on for dumbbell presses. Should help me break the 70kg dumbbell press cause I did 62.5kg incline last time, 70 must be easy on a flat bench.

[michaelk]

Would prefer to see the outer parts of upper lats drop down lower into more of a beatle shape

Hell yeah, those guys were reknowned for their lats, Paul McCartney went to form Wings even, and they named an airport after John Lennon!

[HarryB]

ha ha ha ha ha ha ha ha ha ha ha ha ha ha

[Android]

Ate well last night after chest workout cooked a couple of chicken breasts, ate one and had the other around 8:30am driving to work. Earliest I've eaten meat in a long time but soon Ill do it regularly to squeeze in that extra protein meal as I grow

Today was Back and I concentrated on lats.

Fired off with a bent over barbell row and like some I prefer dumbbell rows but stuck with it.

Warmup for me is the bar for feeling, form, and feeling again.

Next set was 60kg and felt good for 15 reps, tried keeping elbows in but it's difficult and not sure if it achieves much doing so. 4 working sets with 80kg total and felt good and strong with small rest periods.

Next up was lat pulldown, more vertical pulldown than I normally do to take the middle back out of the equation. Also shoulder width grip. Did 6 sets all up including warmup and was 3/4 stack. Vertical feels way different and have to concentrate on muscle group, sometimes felt like I didn't connect with muscles I was trying to work....something to improve on next time.

Shrug machine next and half weight as last shrug workout, just 40kg each side but did 4 20+ rep sets and they pumped up nicely.

Back to lats and did the pull up assisted machine for a few sets, close grip palms facing inwards, awkward, arms got the workout tbh

Lastly a close grip seated row machine for 4 sets and lots of squeezing as pulled weight toward me and as it went forward too. Felt drained in last set and workout was 50mins long.

Gym was stinking hot but got a good lat pump and ready to eat for rest of the day now. Bumped into Miss Natural Olympia Teneka Hyndman at Les Mills haven't seen her in ages and looks in shape as ever. Perfectly symmetrical is that girl

[Optimass]

Would prefer to see the outer parts of upper lats drop down lower into more of a beatle shape

Hell yeah, those guys were reknowned for their lats, Paul McCartney went to form Wings even, and they named an airport after John Lennon!

You have way too much time on your hands MK ... what else would a Pro be doing at 9am Monday morning

[Android]

Reading Androids journal of course, good boy Michael :-)

am on iPhone so short entry here.

Wellington Les Mills at lunchtime am down here at conference.

Saw Joe Ullrich former Mr NZ, and met IFBB Pro Michelle Lauren afterwards.

Trained with biggurl and we did Chest and Tris was an easy workout and more of a maintenance one. Diet down here is not enough to warrant extreme workouts.

Great gym, great weather down her thanks Wgtn

[Android]

Back to normality and off the island finally.

Shoulders were my choice today as since I had a week off it didn't matter what was first.

Have been studying Milos food guidelines and will work out exact quantities once settled down in my new house.

Shoulders...picked 3 basic exercises today and they were 2 presses and a side raise one.

First up was seated dumbbell press and warmed up on 24kg for 20 reps. Deliberate and not as loW as usual today I go below parallel mostly.

Next up were the 30kg and got out 15 good reps.

Then 36kg my usual working weight and got 12 reps out. 3 sets and I really needed more.

40kg dumbbells were next and I did 3 sets for 8 hard as reps with plenty of rest between.

Smith machine next for front press. Warm up is always light with 10kg each side...30 reps

20kg each side and got 20 reps out and just starting to feel the effects of higher rep range.

30kg each side and 3 working sets with one set 40kg each side but after 5 reps I backed off to 30kg again.

Lastly 6 sets of side raises with 10kg dumbbells, strictest form and slight variation. I usually do strict to my side and not in front, this time palms were behind my side so was pulling my shoulders back more. In the mirror didn't look as wide as I should but once I finished the set and relaxed the blood filled the shoulder out more.

I took a photo but using iPhone so will post tomorrow of shoulders. Won't be as wide as toms I'm sure but as my training partner keeps telling me, I need bigger shoulders

[Android]

Shoulders...x2 of them

[michaelk]

Reading Androids journal of course, good boy Michael :-)

am on iPhone so short entry here.

Wellington Les Mills at lunchtime am down here at conference.

Saw Joe Ullrich former Mr NZ

its my version of a comic strip, every day I get a laugh out of it.

Today: Ullrich!!!

[Android]

Reading Androids journal of course, good boy Michael :-)

am on iPhone so short entry here.

Wellington Les Mills at lunchtime am down here at conference.

Saw Joe Ullrich former Mr NZ

its my version of a comic strip, every day I get a laugh out of it.

Today: Ullrich!!!

Oh yeah how was he?...nothing tbh

Wouldn't have known who he was, looks like an old PT instructor that's all mate

[michaelk]

Reading Androids journal of course, good boy Michael :-)

am on iPhone so short entry here.

Wellington Les Mills at lunchtime am down here at conference.

Saw Joe Ullrich former Mr NZ

its my version of a comic strip, every day I get a laugh out of it.

Today: Ullrich!!!

Oh yeah how was he?...nothing tbh

Wouldn't have known who he was, looks like an old PT instructor that's all mate

a) I was laughing at your spelling, it's Ulberg

b) the man is one of my bodybuildng hero's if you got him to take his shirt off you'd see that even now he still has the best back in NZ including every pro and both NABBAs

c) he beat Moe and me on the same night to win Mr Nz and has beaten more Mr NZs winners than anyone else (5), I only beat 2

.

[Android]

Oh wow I knew he was a legend of sorts, but to hear you admit you were beaten by someone else, priceless!

I should have asked him to strip off and show me his back then seriously if I had known cause he just had loose t'shirt and long shorts. He said to biggurl who I trained with "he's a big guy" so he must know lots :-) like him already.

[HarryB]

not just a big back but crazy arms!!!! He could train for a few months and still kick everyones ass! It's a bit depressing really lol