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

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Android Veteran member

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Legs today and been over a week so wanted to give them a wake up call.

Went straight into the squat rack and warmed up with 60kg for 20 reps. By 20 I could feel the lactic acid u get on first warmup and stopped.

2nd set put on another 20 each side then not sure why but added 5s, for 110kg. Still warming up got out 15 reps. I never ever add small weights to squats, deadlifts, or press it's always 10kg increments each side or nothing...for no reason other than if I can add 5kg to 100+ then another 5 is possible. So never need 5kg plates...OCD? lol

Working sets wee 130kg, 8 reps each 3 times. Pretty good for me I usually pyramid up to a single heavy set, but change is good.

Next up was supposes to b leg press but all taken so was leg extension. Had been hearing of extensions without lockout which I do and then squeeze. So I did 3/4 stack warmup, then heavier, then stack for 3 sets of around 12 reps. Not locking out moved emphasis from tear-drop but need to do more to feel where it's now hitting.

Leg press now and went for volume, 120kg is nothing on the press but did 6 sets of 20. Couldn't get past 20 my legs were exhausted tbh plus it was stinking hot. I did find with lighter weight you arent pushing so hard and could feel my outer thigh being worked more than if I went heavy.

When stood up I could feel hammies were cramped a little. Not sure why. So finished off with seated calf raises. Warmed up with 40kg for 25 reps and then 4 sets at 60kg in the 12-15 rep range.

This was a staple exercise when I started out 12 years ago. I would change feet positions each set and really worked them hard, up to 100kg for 5-8 rep range sometimes. I had the opposite of calves back then, my legs looked they curved inwards due to no calf muscle at all. When I was in the army and on the parade ground standing at attention I was the only soldier with huge amount of daylight between my legs, embarrassing missing calves. Now I think they can hold their own and one of my favourite parts.

That was Legs.

I will try and do a hammie only session this week if possible, need bigger hammies.

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michaelk Senior member

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He also won the junior world champs! He was pretty amazing and still could be if he wanted to. Best middleweight bodybuilder ever in NZ and one of the best of all time if you ask my opinion.

Don't think he won, although he went there in 87 or 88 (in Singapore) with Vaughan Patterson when he was about 16 and had those huge 19+ guns then......AT 16!!!!!!!!!!

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Today my Legs hurt alot, hobbling abit the pain is sharp and not all over leg more inner thighs and calves, some quad but not bad. It's not just from hitting my Legs hard but also not 100% with food these last few days.

Having just moved houses I've had to have BurgerKing 2 nights in a row. One of the nights I had a can of tuna as well and next night 2 cans of tuna so I tried...

Have been eating ok during the day but down on chicken to 3/4kg of breast meat instead of 1kg.

Yesterday was Arms, this gives me today as a break and next day I can do Back. I never do Back and Legs a day after the other and prefer a rest day between them as well.

My pre-workout was the new Morph powder and I'd have to say I'm liking it, will be a good alternative to The Curse and Jacl3d when these products are gone from NZ shelves.

I chose to alternate the exercises and this was one of my best Arm workouts in a couple of months in terms of intensity, agression in the workout, and pump.

First up was straight bar cable pushdown. I have exclusively done v-bar for most of my gym time, some months did rope but always float back to v-bar for comfort.

But now I have been changing my tricep pushdowns, rather than standing upright and pushing down keeping elbows in I am leaning forward, pushing my elbows out and hitting different part of the muscle...for a while.

The stack goes down in 10lbs increments and goes up to 180lbs. Warmed up on 70 and pushed out 30 reps, I went a bit slower than normal and surprised lactic acid didn't come in sooner. Up in weight to 140 and pushed out 15...just. Now my triceps were ready for the stack and did 4 good sets of 15 at stack weight.

My warm-ups have changed from when I first started at the gym. I used to either pyramid up or warmup one or two sets, then 3 working sets.

Now I don't care for the term "warm-up" I jsut do this for most of my exercises...I do a light weight of 20+ reps to get the movement sorted, the blood starting to move, and just into the groove of the exercise.

Then I do a substantial 2nd weight for 12-15 reps to get the feel for heaviness, soemthing the warm-up cannot give me...and of course more blood flows.

What follows are any combination of working sets, could be straight sets of some fixed weight, pyramid up, drop-set or whatever...but the 2 warmups are crtitical for me. Have learnt that I am stronger by 3rd and 4th set so 1 warm-up is insufficient.

Okay, next up was ezy-curl bar bicep curls and did a PB on this so stoked as and from this point on my workout took off.

Warmed up with 20kg total (7.5kg each side + bar) and just got out 18 reps before lactic acid kicked in. Another 10kg on the bar and got out 15 reps at 30kg, strict no swinging, yet.

Another 10kg and this time 10 reps, last 2 were negatives (read "swings bar up, releases slowly"). Another 10kg on the bar and 8 reps, biceps were swelling up and I was giving them plenty of rest.

Another 5kg on the bar for 55kg and 8 reps out, swinging up the last 2 and dropping down slowly. Best effort so far!

Next was an exercise like skullcrushers but with dumbbells, and I did 6 sets of 12.5kg. This one I push elbows behind my head so that my triceps never get a rest.

The movement is shorter...not as long as a skullcrusher but it's continuous tension that even without lockouts the skullcrusher can't give.

As I get to the end of the set I move my elbows further back and can feel the tricep stretching and hurting before I've even begun to move the weight upwards. With elbows way behind head the movement is almost complete when the arms are parallel to the floor...definitely no let-up in tension here.

This exercise, kickbacks, and overhead dumbbell press are the only 1-armed exercises I know for triceps, all others use a bar or rope with both arms working together.

Next up was a super-set between seated tricep pushdown machine and the preacher curl machine, both side-by-side in the gym, how convenient.

I was feeling energetic and the Arms were pumped here so it was 5 sets on the triceps and and 4 on the biceps. The preacher curl machine arms are locked in some weird angle I hate and can't go heavy on, so for last two sets I did closer grip, got out 12-15 rep sets each time for both machines.

Arms, back up to 20" I'd guess and am confident I can get 21+" within a few months

post-2764-1416682184237_thumb.jpg

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Android Veteran member

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How tall are you? 20" is a BIG arm,

Jo Ulberg is about 5'7 and has about the same too- cold.

Well let's see I think you look up to me when we bump into each other...so that must make me 6' tall.

Finally got around to looking up this guy Jo you all rave about in my journal :-| ... actually in total awe of how full he looks on stage and there isn't a lagging bodypart in terms of size from his traps down to his calves. I'm jealous of his tricep size it's what I am trying really hard to grow larger.

Still prefer Oleg Zhur in terms of aesthetic appeal, just seems less blocky but still full.

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You should look at pics from Jo in his prime.. Oleg is awesome but bit blockier than Jo. Everything just full and round. I didn't realise you were so tall, what class do you compete in? Are you competing again soon?

I competed start of 2009 season in NZFBB and NABBA show, was late 2008 after Nats. Won overalls in NZFBB and won Open Tall in NABBA.

Competed at 91-93kg and worked last 2 years on making sure I will b 102-105kg on stage this time...the bigger the better

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michaelk Senior member

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Hey MicK, remember David Wong? He was about 6'.. damn he was a freakshow!!!

I still have pics from 98 when he was in the HW at the nats, with Dave, Malu, Mike Allsopp smith and Jo in the over 90's. I remember Jo getting tanned and he looked like he was going to explode, litterally head to toe of muscle and viens.

David had a tiny waste and the biggest pecs too!!!

Malu had an 8 pack, and Allsopps Delts were crazy.

Who was the monster that owned that gym in Wellington you Ross and Anthony trained at, he had a pic on the wall that was scary!

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HarryB Veteran member

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And we were u90s lol... yeah those guys were big.. but I did beat Dave a couple of times lol

Are you thinking of Greg Ryan with the white blonde hair and those massive arms or Steve Lynch with the massive everything?

If it's Greg yeah he was my mentor in the old days, he was a 60 kilo bone structure in a 110 kilo musculature.. quite a freak!

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michaelk Senior member

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Are you thinking of Greg Ryan with the white blonde hair and those massive arms or Steve Lynch with the massive everything?

If it's Greg yeah he was my mentor in the old days, he was a 60 kilo bone structure in a 110 kilo musculature.. quite a freak!

They had a pic of them behind the counter hitting a scary dry most muscular. It was small gym over the road from the big one on the waterfront.

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michaelk Senior member

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not that scary mate...you must have been a little fella back then [attachment=0]5c485226445207c3aee1f3eb0e4d006e.jpg[/attachment]

Nice physique tbh and not over the top, quite achieveable imo like not in the same league as Ulberg's size

a) Your in disneyland

b) its a different picture to the one I'm referring to (a B & W shot, very very dry)

Quite Achievable................? good luck

:shock:

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Android Veteran member

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Nearly didn't go to gym today still hobbling with sore legs and arms hurt too.

Mindful that Back is hard on biceps I kicked off with deadlifts slightly off the floor. Been hearing them called rack pulls, u get my drift they start below the knee.

Warmed up with 15 reps of 60kg, then 15 more at 110kg. Worked another set at 160kg stopping at 8 reps to save energy for final set. Did another set at 200kg for 6 reps. Then final one 220kg for 6 reps. Used weight belt and straps.

Assisted pullups next and did 3 sets of 12,8,and 8...they really made my biceps hurt and swell which I didn't like for a back workout.

Seated machine rows next on HammerStrength machine. Warmup killed my biceps so I went heavy for 8 reps, 4 times. Concentrated on keeping shoulders down and felt as I squeezed my back that I hit middle lower back. Seat was medium-high so maybe that helped?

Shrugs next ti give my biceps a break. I usually work up or down my back this time was just caring about sore arms. Shrugs were from 20kg to 80kg each side of the machine, used straps.

Next up was pulldowns using close grip bar. Not done these often and did 5 good sets at heavyweight for 8-10 reps.

All done until as I was leaving felt loads more energy so jumped on a seared row machine and repped out 3 sets with seat up high so to outer back gets worked. I love this machine it has cables and arms that force u to pull IDE grip and as you come back it comes out wide.

Great workout for loads of sets hitting variety of angles. Glad I went but arms will hurt more...again!

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HarryB Veteran member

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not that scary mate...you must have been a little fella back then [attachment=0]5c485226445207c3aee1f3eb0e4d006e.jpg[/attachment]

Nice physique tbh and not over the top, quite achieveable imo like not in the same league as Ulberg's size

ha ha ha ha ha ha ha ha ha I guess you had to see the guy in person... but he wasn't a huge tall guy like you... only about 5'8 I think and competed in the mid 90 kilo range.

You should do the nationals this year android, I wanna see those 20 inch arms onstage!

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Android Veteran member

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not that scary mate...you must have been a little fella back then [attachment=0]5c485226445207c3aee1f3eb0e4d006e.jpg[/attachment]

Nice physique tbh and not over the top, quite achieveable imo like not in the same league as Ulberg's size

ha ha ha ha ha ha ha ha ha I guess you had to see the guy in person... but he wasn't a huge tall guy like you... only about 5'8 I think and competed in the mid 90 kilo range.

You should do the nationals this year android, I wanna see those 20 inch arms onstage!

I'm sure the Pros and competitors of years gone by were totally amazing in the gym and on stage Michael and Harry. It might seem a bit rich to not acknowledge how great they were but I wasn't around the scene then.

I went to school with Michael Allsop-Smith (go Birkdale College!) and he wasn't that big at 16yrs of age...how did he get so big...

Good news HarryB, my misses agreed last night to give me 12 weeks "space" before the comp...this means I'll be living and breathing the preparation away from home, probably get an apartment in the city close to work and the gym.

It's a bit hard on the family but I don't do anything by halves when my mind is set on something, this year's Nats are on and I'll be bringing the best game I can.

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HarryB Veteran member

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yeah hard when you didn't see those guys in the flesh like I did. I was a very young guy back then.

We all know how Mike got so big, years of hardtraining and everything that every other big guy does!

I'll look forward to seeing how you go at this years nats. NZFBB I hope!

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