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

[AgentOrange]

Andriod, have you ever had humble pie postworkout?

apparently pies are full of shit....wait wut........

[Android]

You've lost me, apparently I know nothing but I think that's working in my favor so will always do what I have always done, so I continue to get the gains I always have ;-) lovin it

[Android]

Shoulders and Biceps which I haven't done together for a long time.

I put out of my mind that I had an extra muscle group after Shoulders and just put in the same best effort for them.

Started on an old exercise I used to always do when I was under 100kgs, standing behind-the-neck barbell press with the pre-weighted barbells.

Les Mills goes up as far as 45kg so I used this to just pump up the delts. After 2 warmups I did 4 working sets at 45kg of 15 reps, just down as far as my upper arms were parallel with the ground.

Have tried this with olympic bar with heavier weights and it's too stressful on shoulders to go behind the head and also a bit iffy on the lower back with heavier weights, so stopped doing these about 2 years ago.

Next up was upright rows with olympic bar to warm-up, 20kg was a good starting weight.

Did 2 working sets of 60kg and worked hard fgor the 10 reps I could manage, then went up to 80kg. Had to do these much less strict and my biceps pumped up so was a bit heavy for me.

Dropped back to 60kg and did another 10 reps, 5 sets and they were toasted. Perhaps next time I'll do this exercise just before starting my bicep workout it seems a good intro for them.

Stripped the bar and did 20kg front raises with it. Havent' doen these for like 5 years, started on these and then moved to dumbbells and then plates over the years.

Added 5 each side for 30kg and did 3 sets of these. Pretty tough the bar makes me more strict than I imagined it would but squeezed out the reps rather than swinging them.

Off to the dumbbells and did side raises.

Am trying to go heavy on these so after a warmup I used the 20kg ones.

Let the weight start from in front of my body and swing them up parallel. Not the usual from-the-side, no swinging, straight up straight down way before.

Did 5 working sets up to 15 reps each time, then finished off off with some 15kg dumbbell front raises, the sides aren't worked but they continue to pump up with the movement for me.

Finally, cable behind-the-back side raises.

I used to do this religiously standing or seated 10 years ago and going back to it I can see why. Was the lightest weight possible on the stack and have to squeeze if you want the weight to rise.

Last few reps I cheated just to get 15 reps out but did 4 sets each side and Shoulders were ... done.

Biceps

They were already feeling pumped so starte don preacher curl and went for a lighter weight than usual.

I take every set to either failure or pain, and then the last set is to exhaustion. With biceps it's usually the pain that kicks in first and I stop at around 12 - 15 reps regardless of weight used.

I did this 5 times, about to stop at 12 reps because it's sore and then doing 2 or 3 more reps and the pain continues for a few seconds after stopping. It's a good pain I'm sure :-)

Hammer cable curls were next and I just used a rope.

Just repped out as many as I could for each set and there was little pain to stop me from going to failure, and exhaustion on the last set.

Done, just on an hour.

[Android]

Legs day, with an emphasis on Hammies. Have just switched over to

[MOD Edit: Recklass use of gym equipment against Leg muscles]

[Android]

Chest and Tris under new regime, freakn amazing workout.

No longer describing what I do in workouts so may stop posting in journal but by end of this workout Tris were stretched more than they ever have and Biceps had no blood in them. Arm measured 20" so if I had pumped up bicep it would have been 20 1/2". Stoked and can c 21" coming by end of this bulk.

Chest cold was 52" yesterday forgot to see wat it pumped up to but it's a 6" gain last 2 years.

[Optimass]

time for a new wardrobe ....

[Android]

time flies when you're having fun, thought i'd post up an obscure pic 12 weeks out from the Nationals (9wks out from Hamilton qualifier).

Took this in the gym during a Chest & Tris workout last week.

Nutritionist has me at 12% bf today and will start some cardio next Monday.

Current diet is simple:

Yesterday was 1kg chicken + 400gms beef + 400gms white fish, 500gms kumara, 150gms oats, banana, veges, and x2 shakes (60gms WPI protein ea.)

Spending $170 a week on meat.

Supplements are also simple:

30gms free-form BCAAs in powder form (yuck!)

x2 multi-vits, x1 Berroca

ZMA

Jack3d and Power Caps

Gear is simple:

Was TestE and Bold

Then Sus250 and Deca

Then Reandron (cruise)

Then TestE and DBol

Now: just TestE (3ml/wk)

Sept: Prop, Tren

Oct: Suspension and Winny

[thatwaslight]

Looking huge man, whats your weight? or is that top secret? also 170 on meat that's really reasonable what cuts do you buy and where from?

[Android]

Looking huge man, whats your weight? or is that top secret? also 170 on meat that's really reasonable what cuts do you buy and where from?

getting there but still growing

No secret about weight man it has little to do with bodybuilding, am sitting around 115kgs

Usually I buy 8kg chicken breasts for around $10/kg and 6kg Basa fish for about $8/kg as my base food.

Then dinner is normal food like scotch fillet, pork cutlets, whatever the misses wants to have. We have takeaways 1 or 2 times a week so I add cooked fish to whatever that is usually.

Chicken and Fish is usually from the Aussie butcher, sometimes the Mad Butcher or some Supermarket whichever gives me more for $$$.

[steak]

solid nutrition :clap:

[HarryB]

Big as a house Android! Coming on strong!

[thatwaslight]

Looking huge man, whats your weight? or is that top secret? also 170 on meat that's really reasonable what cuts do you buy and where from?

getting there but still growing

No secret about weight man it has little to do with bodybuilding, am sitting around 115kgs

Usually I buy 8kg chicken breasts for around $10/kg and 6kg Basa fish for about $8/kg as my base food.

Then dinner is normal food like scotch fillet, pork cutlets, whatever the misses wants to have. We have takeaways 1 or 2 times a week so I add cooked fish to whatever that is usually.

Chicken and Fish is usually from the Aussie butcher, sometimes the Mad Butcher or some Supermarket whichever gives me more for $$$.

What is basa like to eat? is it a flaky fish? you choose it for the reason that is cheap? or does it also have a good nutro profile?

[Android]

It's wat they sell, not even sure it's a local fish.

I eat fish at night because it's a good nighttime protein to eat IMO and it's easy to eat, not chewy, don't have to cook over stove just microwave.

[HarryB]

Basa is catfish from Vietnam... cheap as chips we get it here too... bland as all hell but doesn't fall to pieces when you cook it.

[nzmusclemonster]

115kg, juiced to the gills and pushing girls weights.

[HarryB]

115kg, juiced to the gills and pushing girls weights.

But a bodybuilder so as long as he's big right?

[Optimass]

No secret about weight man it has little to do with bodybuilding, am sitting around 115kgs

Good going there Android - ooking forward to seeing you on stage finally. Another quality nz physique hitting the stage. :nod:

115kg, juiced to the gills and pushing girls weights.

:roll:

[HarryB]

Trained with Android yesterday, big unit and will be good to see how he looks when he brings everything down. Very dramatic type proportions and a very lean 115 that's for sure!

Thanks for the train.

[Android]

Cheers guys feel good about this prep will b my first Nationals LOL

Am gonna try logging things again, c what happens with my time.

It's Sunday, today is Back cause I've been o/seas and missed doing it otherwise. So far today today I've eaten my 1kg chicken breasts, oats and rice, apple, raisins.

Last meal was at 2:45pm was 300gms chicken and 60gms oats. This my first Recovery meal (R1). 2nd Recovery meal (R2) is a PWO shake, and R3 is dinner.

I have BCAAs and a scoop of WPI and milk ready to down 45mins b4 heading to the gym, and then a pre-workout drink mix of Jack3d and Mutant Rage to go with Power Caps as I drive to the gym.

[WANABJAKD]

ive always enjoyed reading your posts Android. definitely one journal ill be following all the best with your prep!

are you going to put put up progress photos during this time?

[Gym rat]

Best wishes with your prep Android and looking forward to seeing some photos of your prep.

[poos_n_wees]

Trained with Android yesterday, big unit and will be good to see how he looks when he brings everything down. Very dramatic type proportions and a very lean 115 that's for sure!

Thanks for the train.

Damn, would've been an intimidating sight seeing you two in the gym training together! :twisted:

...are you going to put put up progress photos during this time?

:protest:

[startinfromscratch]

good to see you back on here bro! will be watching your prep.

[Android]

ive always enjoyed reading your posts Android. definitely one journal ill be following all the best with your prep!

are you going to put put up progress photos during this time?

cheers dude, will put up some more as weeks go by. won't be comp-style compulsory shots I'd like to save those for the judges :-)

Damn, would've been an intimidating sight seeing you two in the gym training together!

It's always modestly cool to train and have people watching but Harry takes out the prize for mass you gotta see his shoulders, hammies, and arms!

good to see you back on here bro! will be watching your prep.

cheers mate, lots happening this side of the year with Powerlifting and BB'ing comps it's all happening

[Android]

ok got back from Back workout.

PWO is the usual 55gms shake plus 10gms free-form BCAAs. Got home and cooked 200gms of white fish and now cooking dinner, 400gms scotch fillet, carrots cooked in olive oil and pine nuts, and courgettes cooked in olive oil.

Started off with Shrugs on the hammer strength machine. 40kg each side warm-up stopped at 20 reps, 60kg ea. side and 15 reps, 80kg 15 reps, and 100kg each side for 12 reps. Didn't feel it on the last set in the traps so did another set of 80kgs for 15 reps.

Each rep is like working calves, the contraction and squeeze and the stretch at the bottom. I always let my traps stretch out with the heavy weights rather than try and hold the weight up.

Pull-downs with shoulder-width grip next. I usually do more vertical ones for width but today Iarched my Back and moved the stress somewhere else in my lats...somehwhere close to the middle of the back I hope.

Next up was seated cable rows. I don't do these often as I used to do them all the time. Did them regular I suppose, more like Arnie where you let the weight pull you forward and stretch out the lats before doing another rep.

Incline dumbbell shoulder shrugs were next. I did these with 30kgs and when it got tough I bent the elbows to move the stress further down towards lats like a row. Did x5 20-rep sets.

Seated row machine last, this machine has close grip and wide grip options...today close grip, did these one lat at a time and it helped me move the stress towards the middle of the back. Seat was up high so I felt the lower lat here.

Done, took me over an hour this time