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

[Android]

Hamstring day today, Sunday usually but that was Shoulders so...

Did 3 Hammie exercises, a calf one, and a quad one in that order.

Seated leg curls warmed up with 42 reps (trying for 50) with light weight, warms up the Legs quickly. Then up the weight and 5 sets each one until sore and 12-15 rep range with short breaks. Last set rest-paused to get 15 out.

Stiff legged deadlifts next, warm up was 60kg for 20 reps. Hammies tight helped by starting with curls I reckon. Left straps in car so only went up to 100kg so ma up the weight with more sets, 6 of them. Grip hurt last set stopped at 9 reps, wish I had straps. I do 140kg usually but higher volume is a nice change.

Next is the Hammy-Glute machine where u stand and backward press one leg at a time. Was picking 15 rep range and was I think 4 sets each leg. Last set I really slowed down the movement and got just 12 reps out but felt good to stretch hammy.

Seated calf raises next, wide stance, splayed toes outward, varied speed each set so reps ranged from 30-fast down to 15-slowly. 5 sets good pump.

Lying Leg Extension...that's seated but seat wayyy back and trying to get horizontal as much as possible. Not all leg extension machines are suitable for this. Did 6 sets in 12-20 rep range. Lots of rep-pauses just to get numbers out my quads really felt worked with these. Lots of pressure on the teardrop at the top, lots of lactic acid pain telling me to stop.

Jumped on cross-trainer heart rate was 140 and stayed 135-140 for 30minutes, burnt 300 calories apparently.

So given I lose 1% b.f. each week now each cardio sesh is 220gms fat melted off my lard-ass. lol that's like almost 1 calorie-1 gram fat

T4 is now 100mcg twice a day. By 2nd tab in early arvo body heats up noticeably now. A short walk around the offices and I am almost breaking into a sweat. Will stay on this dose for another 3-4 days then take this up another 50mcg/day...and so on until body temp is high enough (not a science here).

[Android]

lol you're on fast forward!

those short pull downs using a long bar with your palms in... did ya get that off Dennis James? He does them in his DVD... never tried them myself.

Yeah fast forward alright!

got them from another bodybuilder, maybe he got them from Dennis, or Dennis got them from him...haha yeah right!

[Android]

Chest today. Used to b day off but 6 days a week now to keep 2 leg days and separate arms day. Felt tired probably used to the day off and re-feed.

Anyway, first exercise Seated incline press machine, did warmup then 4 working sets. Usually only use this asa warmup but ... Not this time.

Next incline dumbbell press. Warmed up with 25kg for 20 reps, then 35kg for 15. Did 3 working sets with 45kg which felt heavy today. Chest blew up so all good.

Kept same incline bench for dumbbell flyes, worked away at 17.5kg sets for 15 reps each. Awesome stretch, blood travelled to chest, mission accomp.

Next close-grip press on Smith machine. Who is Smith? Will Smith?

Triceps worked and some chest with 60kg. Took pic of how I look while resting but not at work tomorrow so upload later or Friday.

Pec deck next for 4 sets of 12-15 reps and again....blood arrived at target muscle group.

Finally tricep kickbacks on cable, 4 sets each arm.

Cardio bike for 25 mins with heartrate around 135-140 and sweat dripping off me last 15 mins.

Tomorrow is Quad day, I think I need to try something different for Quads if I still feel slightly tired...volume perhaps rather than heavy and just rep out for blood flow.

[Android]

Food for thought...

I deadlifted a set of 8 at 180kg when I was 84kg 10 years ago.

Now when I deadlift it's still 180kg and feels heavy, and 30+kg bigger.

How is strength increase equating to size again?

[soundsgood]

Lol it's all in the training programme.

I'm sure if you actually gave a shit about it you could put 80kg on your deadlift with a good 12 week programme but as you say, your training methods OBVIOUSLY work so why change them. And I'm sure you'll be still training in 30 years cos your body won't be fucked. Well not from lifting ridiculous weights every dsy anyway. But 300mcg of T3 a day, that's a different story. Just stay out of the Sauna big guy

[Android]

Lol it's all in the training programme.

I'm sure if you actually gave a shit about it you could put 80kg on your deadlift with a good 12 week programme but as you say, your training methods OBVIOUSLY work so why change them. And I'm sure you'll be still training in 30 years cos your body won't be fucked. Well not from lifting ridiculous weights every dsy anyway. But 300mcg of T3 a day, that's a different story. Just stay out of the Sauna big guy

Great, I'll b a fit old dude dreamt about that all my life! Am mindful of damage prob holding me back. Thinking progressive resistance works but comes a point where heavy is heavy enough?

It's T4 mate, wud never do 300mcg of T3 that's reckless right there.

[HarryB]

Lol it's all in the training programme.

I'm sure if you actually gave a shit about it you could put 80kg on your deadlift with a good 12 week programme but as you say, your training methods OBVIOUSLY work so why change them. And I'm sure you'll be still training in 30 years cos your body won't be fucked. Well not from lifting ridiculous weights every dsy anyway. But 300mcg of T3 a day, that's a different story. Just stay out of the Sauna big guy

Great, I'll b a fit old dude dreamt about that all my life! Am mindful of damage prob holding me back. Thinking progressive resistance works but comes a point where heavy is heavy enough?

It's T4 mate, wud never do 300mcg of T3 that's reckless right there.

I will come visit you in my wheelchair and we can talk about what we did when we were young lol...

[Android]

Yeah you'll need a modified wheelchair with WIDE rims.

Today was a low-carb day and Quads.

Started with Smith machine Squats warmed up with 1pps for 20 reps. Then added another plate for 2pps and felt like I needed 2 sets at this weight to keep warming up, 12 reps each. Added another plate for 3pps and did 5 sets of 7-10 reps.

Next was walking lunges which I did 100 total of over 5 sets. Legs pumped up and by last set had numbed.

Leg Extensions with toes in and out, did 5 sets at 3/4 stack with squeezing at the top. Then dropped weight to less than half of that weight for single leg extensions. Did 2 sets, then on last set just alternated legs until screwed...then did 20 partial reps which were pathetically small cause legs were poked.

Done. 5th workout day in a row is way beyond my usual stamina and feeling it I have another day to go. Splitting legs was good idea so I am not left having to do 6 exercises in one sess.

Hit cross-trainer for 30mins with average 140bps heart rate, sweating like a pig and feet went numb after 20mins. Didn't get up this morning for a walk was raining hard out.

I've got 7 weeks to go and holding water right now so hard to tell where I am at right now. Lots of guys in the gym ready to compete in 2.5 weeks makes me look fat lol...just a mind f*ck I need to handle.

[Android]

Friday is Arms day now so love this day. Although.6 th day in a row is tuff when taking sets to failure each day. Feel a little worn out looking forward to 2moro break.

Triceps first started with Smith machine close grip press. Warmup with 40kg and 20 reps. Then 80kg set, then 100 kg working sets of 8-10. Chest got worked couldnt help it.

Next up pushdowns with v-bar, I supersetted overhand grip with underhand grip. Overhand is the normal way can do this heavy, then when I reach failure drop weight and use underhand grip reaping out another 20 reps. Repeat 4 times until triceps are swollen.

Last one was overhead cable pushdowns. Worked up to heavy weight and did slow steady reps as per what Harry showed me. Cheers :-) was mindful thru whole workout of speed of reps, trying to care more about time under tension.

Biceps next, incline seated dumbbell curls. Palms facing forward, laid back in the seat, chillin' pace. 10kg for 20 reps, 15 for 15, then working sets with 20kg getting up to 10 reps each time.

Concentration curls last with 10kg, really pumped up the bicep each arm and 20 reps if I could each set.

3 quick tricep pushdown machine sets before 45min on the cross trainer. Says I burnt 500 calories so for a low carb day that's good.

Dinner 400gms fish, 400gm fish left to have at 10pm tonight.

[Gym rat]

Walking lunges 5x100 :pale: ouch your quads must sore it might be good idea to hire a mobilty scooter just be on the safe,nice quad train bro.

[HarryB]

Nice work big guy, keep it coming! And yeah controlled negatives, load the muscle under tension.

100 reps for walking lunges? That would have been my cardio lol that's painful stuff.

Still eating a good volume of food so you stay full and round.

[Android]

Nice work big guy, keep it coming! And yeah controlled negatives, load the muscle under tension.

100 reps for walking lunges? That would have been my cardio lol that's painful stuff.

Still eating a good volume of food so you stay full and round.

Can honestly say that tricep shape has changed in 2 weeks and think it is the stretching and slow negatives since it's the only change i've made. I was doing triceps twice a week

Photos were taken: 01/08 and 12/08

I know the 2nd shot I've squeezed the bicep a bit more, but that would only strecth out the tricep even more.

[Android]

Yesterday was REST day after 6 days straight, I napped in the afternoon between meals soooo tired!

Today was supposed to be Hammies but had already done Legs twice this week and lunges Thursday killed them so I made a change. Today was partial Back, the centreline only, no lats. Am doing Back on Tuesday so picked this for today.

Today had a scratchy throat waking up so think I'm getting a cold. Pre-workout was 10gm BCAAs, a triple coffee and 1 and 1/2 scoop mesomorph was super tired tbh leaving home for the gym.

First up was Shrugs and gave it everything I had for this one in an effor tto set a good pace. It's the Hammer Strength machine which you load plates on either side. The handles sit between floor and knee height for me. Warmed up with 40kg each side and got 30 reps out. Added another plate each side and did 20. Added another and got out 15 this was going easy. Added 2 more plates each side, put the weight belt and straps on at this point and got out 15 reps. Didn't feel like I had expended all my energy on this so added another plate each side (we're up to 7 plates now) and got 10 out. Man it was heavy not just during the repping either, there was no break from woah to go.

Thought I could do more so I added another plate each side for 320kg total, took a good few minutes rest, and got 8 reps out. By the 3rd rep my grip had failed but I use loop straps so was strapped in and wrists were taking the weight as I shrugged. Didn't get a pump, was heavy but that was all.

Next up I switched to lower back with hyper extensions. Do these with bnody weight, I don't keep a straight back to keep glutes and hammies out of this as much as possible. I keep the head down and bend shoulders forward to try and keep a rounded back. Then the hyper extension is just on the lower back below the erectors for me. Hammies fired a bit cause they are sore so noticed but can't help that. Come up as far as lower back is parallel but head still down and back reamins rounded.

Dorian Y in an old clip was showing someone this once, how to isolate.

Next was seated rows with wide-as grip and pulled to below belly button. Concentrated on NOT using lats but centre of Back to pull the weight backwards. Added weight each time until it was exhausted, then added another set of light weight reps to really tire out what are quite small muscles (bottom of traps).

Lastly, almost...was incline shrugs with dumbbells. Warmedup with 35kg then used 45kg dumbbells working sets. Incline was not much incline jsut a riased flat bench really to get as low down the back for the traps as possible. Didn't bend elbows don't want any lats firing.

Then back up to the shrug machine my weights were still all loaded from when I left them. Did another 320kg set of 8.

Cardio on cross-trainer am really loving the low impact cardio I am doing, last time I ran killed my feet from the jarring but this preparation has been excellent. 30 minutes and done.

Finally, did some ab work. Some crunches, some leg raises, and some side-to-side things...where you crunch up and touch each ankle.

Looking forward to Shoulders tomorrow, got to buy more WPI, more BCAAs

[Android]

Gave work the flick today after 10am, no point hanging round spreading germs so I went to the gym to spread them...don't u hate that.

Shoulders day, kicked off with a smith machine seated press but did sets a little different than the norm for me. Warmed up on 40kg for 20 reps going all the way down to the chest and all the way up. Another warmup set same weight I was prepping myself for the working sets I had planned, need warm joints for this.

80kg on the bar and usual front press, down to under the chin. Got a set out then stripped back to 40kg and 30 sec rest. Then full range set going down to touch the chest. Felt light as going fro. 80kg and usually never go backwards in weight unless drop settting. Got 15 out.

Then 80kg again and 8 reps of usual form. Then drop the weight and again full range of motion reps for 12 I think I managed.

FRont delts were loving this first time theyvve pumped up on a press I think it was the heavy weight then full range which sucks in more blood, much like super-setting.

Did this again so in all had 8 sets in the bag before hitting the lateral exercises.

Side raises with dumbbells next. 15kg warmup strict side raises. Then 20kg sets but they felt too heavy so when I failed on these i picked up the 15kg ones and kept going so sets were 15-20 reppers.

Cable raises next and was next to a mirror. Could just see the squiggle vein that runs across front delta, sometimes during the set so leaning up nicely noticing small changes here and there. Did side raises for 4 sets each arm.

Next was incline rear delt raises. I had a 5kg and 7kg dumbbell but never used the 7kg. Squeezed out the 4 sets per rear delt as controlled as I could and then swung remainder up to 12 reps. Worked them like magic really happy with how they pumped up. Then grabbed 20kg dumbbells and did bent over rows with elbows facing outward and some seated side raises until I couldn't lift my arms anymore.

Cross trainer for 30 mins and out the door headed home for lunch.

Got my new diet it has huge changes and am keen to try it out. Had just finished a balanced diet which included raisins and certain veges to re-alkinize the body. High protein diet is quite acidic, raisins are alkaline.

Anyway that's the old diet the new one I'll mention after I've used it.

[Android]

Another sick day from work.

First day on new diet and feel so full, c how it goes when I am back to health tho before final judgement.

Started on clen and got some fat burners with Yohimbe, Ephedra, and other banned goodies in them. Heart rate was 165 on cross trainer after today's workout I had to switch to the bike to slow it down lol

Today was Back thankfully I did 1/2 back on Sunday so just had Lats to do, with a major head cold.

First off was HammerStrength machine pulldowns. It already had 40kg on each side so started with that. I found 20 reps easy, and 2nd set was even easier. Put on 20kg more each side and was good working weight today. Didnt let weight go all the way to the top which I used to, now I just stop short of that to keep the tension on. Used to like the stretch at the top and thought it helped but its a rest point and stretching the lats can b done at another time. Have changed my views lately. Did 3 sets, then dropped the weight back and did another 2 sets.

Seated cable row next, been doing Arnie style lately this time just locked myself into a position and repped out the lat squeezes. 4 sets average weight for 15 reps.

Did some one-armed cable rows which I never do. Wasn't heavy and might b why I didn't feel much so after 4 sets I left it for a special row machine I never see anyone using. It pulls out towards u on an angle that feels so right I like this one for hitting just lats. 5 sets and struggled to get off it I wanted to do more.

Tried t-bar rows someone left 80kg on it. Did 10 reps but felt like my food would come up. Being sick and aving your chest pulled against a pad by some weight isn't a good feeling.

Finished with lat pulldowns, vertical as much as possible. Imagined elbows pulling the weight down in an arc and got some good lat squeezes out of this exercise. 4 sets up to 15 reps each.

Cross-trainer then bike for 45 minutes. No morning walk so this session had to count. Tomorrow is Chest and will do Abs as well.

BB - in sickness and in health :twisted:

[thatwaslight]

Nice work big guy, keep it coming! And yeah controlled negatives, load the muscle under tension.

100 reps for walking lunges? That would have been my cardio lol that's painful stuff.

Still eating a good volume of food so you stay full and round.

Can honestly say that tricep shape has changed in 2 weeks and think it is the stretching and slow negatives since it's the only change i've made. I was doing triceps twice a week

Photos were taken: 01/08 and 12/08

[attachment=0]front biceps triceps - compare.jpg[/attachment]

I know the 2nd shot I've squeezed the bicep a bit more, but that would only strecth out the tricep even more.

wow has your bf dropped much? both photos pumped or relaxed?

[Android]

1st pic was after a Shoulder workout, 2nd pic was taken before a workout.

Bodyfat drops about 1% a week now. I was 12.5% in first shot so can only guess 11% for the 2nd as I haven't had bf test lately.

[Android]

Chest today and woke up with massive sore throat, so no work today.

Gym was on though :-)

Gave dumbbell presses a break today, Flat bench press first.

60kg warmup pressing over the lower chest sternum area, then another set same weight pressing just under the chin. Was keen to warmup shoulders and triceps hence the exaggerated pressing styles.

100kg next and 2 sets same as before with different styles.

140kg next usual style, got 2 sets out at 6 reps each, bit of sickness bit of extra large warmup reason for the low reps.

Incline bench under smith machine next, high incline because I tend to arch my back a bit and flatten an otherwise incline bench. 80kg on the bar, 6 sets 12-15 reps. Chest pumped.

Dumbbell flyes next, 15kg, 20kg, 25kg, 30kg sets 10-15 rep range. Awesome weight for me I don't go over 20kg usually.

Close grip bench next with ezbar and after a 30 rep warmup with 40kg, did 4 sets at 60kg for 10-12 reps. Good intro to tricep workout which followed.

Tricep cable pushdown with vbar and 3/4 stack weight. Did first set fast and got out 30 reps, then switched to do them slow and for up to 15 reps. Did 4 sets.

Overhead cable press with vbar last. Stack weight and 3 sets.

Abs to finish off and not cardio as planned, was told not to do cardio else throat infection may move down to chest, sweet! Am 2 weeks ahead so a week off cardio is ok.

Crunches did 30, 15, 15

Leg raises did 25, 15, 15

Ankle taps did 40, 40, 25

[HarryB]

Dying and still getting it done bro! Well done!

[yeahbuddy]

Dying and still getting it done bro! Well done!

That's how it's done at LM! Lol you should have seen me get a nosebleed today doing Deadlifts. :x

[HarryB]

Dying and still getting it done bro! Well done!

That's how it's done at LM! Lol you should have seen me get a nosebleed today doing Deadlifts. :x

I don't remember Les Mills as the home of the hard core lol but I'll take your word for it.

[yeahbuddy]

Dying and still getting it done bro! Well done!

That's how it's done at LM! Lol you should have seen me get a nosebleed today doing Deadlifts. :x

I don't remember Les Mills as the home of the hard core lol but I'll take your word for it.

lol it's definitely not the home of the hard core. I'm just an outlier.

[Android]

Dying and still getting it done bro! Well done!

that's just how we roll in Remuera *cough cough*

Yeah-Buddy probably means Les Mills has a good mix of people training hardcore for different disciplines with varying degrees of accomplishment :pfft:

[HarryB]

ha ha ha ha I shouldn't talk, the gym I train most often at has a strict no making noise while you train policy. Apparently that doesn't apply to people standing around talking shit all day but does to people lifting weights and making noise. Now that's hardcore ha ha ha ha

[Android]

Legs today, more Quads than anything as Hammies are Sunday.

All the squat racks were taken so I jumped on the leg press.

Warmed up with 2pps for 25, then added 1pps for every set of 10 slow reps. Got up to 8pps and then stripped off 2pps, then another 2pps. Last set of 4pps got out 20 and legs were happy :-)

I wanted to do smith machine Squats but again, taken. Did a few sets of lying press machine thingy.

Leg Extensions next and did 7 sets of around 10-12 reps slowed down. 1/2 stack at first and then last 3 sets were full stack. Teardrop was poked.

Finished off with seated hammy curl, slow reps which ached like hell. Tried to superset with calf raises but some dude took it between my first set. I'm too polite.

Killed cardio with 20mins on the bike, then 30mins on cross trainer...keeping heart rate around 130.