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

[Android]

Arms today love having a 6th day int he week now seems to let me cover everything.

Usual pre-workouts this week, indulged in dbols while I am sick to keep the intensity going. Pre-workout supps are Mesomorph, and today took Panadol.

First up was 9 sets on the Preacher curl machine. Stack goes down to 150, started at 40 and repped out 25.

Then went down the stack every 2nd plate to the bottom, jumped from 120 to 150. Each set was slowed down, and I kept hand grip open fingers pointing straight ahead instead of grabbing the bar. No squeeze at the top needed.

On the stack weight I did 2 sets and gripped the hell out of it for 8 reps each set, quicker cadence. Then went back down the stack with open palms again and slow.

Next was incline bench facing forward onto the bench, and curling dumbbells, slight supinate. This exercise puts emphasis on the peak and top of the contraction. Kept 15kg dumbbells and did 5 sets. First 2 sets the pain stopped me at 12 reps. Between sets I lean against a wall and do pressups to pump the arms and move the blood around. Then the pump kicked in and I was able to go until failure for the remaining sets.

Biceps are the biggest they've ever been, looked awesome!

Triceps next and I started with straight bar cable pressdowns, elbows out. Warmed up with just under 1/2 stack for 30 reps, did 2 sets like this. Then went down to the stack and was doing 15-20 rep sets until they were tired I forget how many sets it was now. Chest was getting worked slightly this is like close-grip press action with elbows out, awesome for putting on size.

Next I did dumbbell kickbacks, warmed up with 10kg for 2 sets of 20 then used 15kg for another 4 sets each arm. Triceps pumped up and looked good to me.

Next did v-bar cable press downs, just the usual action to the front of the body, elbows tucked in.

Finished off with v-bar curls did 3 sets of quick cadence reps, kind of a down&up-pause...down&up-pause cadence. got at least 20 reps per set done and Arms felt huge today, great feeling.

Cross-trainer for 40 mins with heartrate at 130-135bpm and then out the door. No PWO shake these days so I shoot back 10gms of BCAAs in capsule form in my car.

Tomorrow rest day

[Optimass]

Nice bro - your arms were already swole last we caught up!

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:

[Android]

Lo yeah cheers Opti.

Today was Hammies and calves.

did it different today, instead of going to failure as often as I do on each exercise today I just wanted a good no-failure workout.

Did 4 hammy and 2 calf exercises, 2 of the Hammy ones were stretching type and 2 were curls or contracting style. I alternated the style...stretch, contract, stretch, contract and for contract exercises did 21s just like you might do with bicep curls

First up hammy/ Glute machine and warmed up with 20 each leg. Picked a slightly heavier weight and did 3 sets each leg. Reps were slow and short pause at the top when leg stretches out fully. If I didn't pause at the top I punished myself by zero pause at the bottom. This meant no rest and reminded me to hold the stretch on the next rep.

Next up was the standing leg curls. I did 21s for these. Warmup first then 3 sets each leg, 7 reps lower curl stopping halfway, then 7 at the top of the curl, then 7 full reps. Last 2 sets were challenging but did them...close to failure but not quite.

Stiff-legged deadliest next and warmed up with 60kg. Then just used 100kg for 3 working sets. Was easy so I concentrated on the stretch and also raising up fully with a Glute squeeze. 12 rep sets here no sweat. Bicep veins popping out make me look like a bodybuilder lol.

Seated leg curls, 3 sets of 21s. This was where I realized the u ique difference of a leg curl when u split the curl into 2 parts. Bit of an epiphany I will do 21s for curls more often tbh.

Calves next and seated calf raises, 60kg did 4 sets of 12-15.

Standing calf raises did 3 sets of these again in the 12-15 rep range nothing to failure.

Finished workout with 40min cross-trainer at 135bpm, good workout with a difference I needed one like this

[Android]

Today was Shoulders, done without presses. Have done all the bulking I can do up to this point so I have less desire to press, will still do it, just not today.

Started with rear delts on the pec dec machine and warmed up with a couple of good weights working down the stack. Got down to the stack and did 4 working sets of 6 reps, slow and steady, pretty heavy for me.

Last set drop-setted 4 times and got a good pump going on the rears.

Next was rear delts again, seated rows with elbows out and using 20kg. Did 4 sets.

Then did standing side raises with 15kg dumbbells, 4 sets done strictly from the side and not the front. Last set did it with palms facing outward, totally different feeling and looks weird but is the same hand grip as you might use if you do side raises with a cable and just hold the end of the cable without using a handle...get it?

Next up was a tri-set.

20kg plate for front raises, foloowed by 15kg dumbbell side raises, followed by 10kg bent-over raises.

All 3 done in a row is a nice all round set that hits all 3 heads. Delts pumped up and finally looked how I hoped they would, round but with that "flat-top" look that bigger-than-usual delts have (imagine a smaller version of HarryB's LOL). Took a pic might upload 2moro but not much to see except...delts.

Cable side raises next and just went for a weight that allowed me up to 15 reps per set. Did 4 sets.

Finished off with cable pull-ups with elbows held high and hit the front delts again. I like this style more than the usual heavy pull-ups I used to do, can feel it working the front delts without being too heavy and damaging to rotator cuff.

On the way up to the cardio area I did 2 sets of rear delts on the pec deck machine, few plates short of the stack...just because.

Cardio was bike, did 30mins before I got tired of sitting still for so long. All cross-trainers were taken tonight, busy-as in the gym.

Few guys around looking good and getting ready for shows coming up. Looking way leaner than I am but most are competing this and next month for qualifiers so can expect they are ahead of me.

Makes me feel unprepared though and can't help that. I haven't even started taking the good stuff yet these guys are all Tren'd and Winny'd up already lucky buggers.

[Android]

10% b.f today and 110-111kg

Pic taken during Shoulder workout yesterday

[HarryB]

10% b.f today and 110-111kg

[attachment=0]shoulders.jpg[/attachment]

Pic taken during Shoulder workout yesterday

Skin's getting thin across those delts and chest bro!!

[soundsgood]

f*ck yeah, wicked delts Android, starting to striate hard. At about 10% it's safe to strip off the singlet for progress shots too you know

[I Declare War]

looking beast there dude. Your delts are mean alright!

[Android]

Skin's getting thin across those delts and chest bro!!

Nah still pretty thick mate, if I pinch them I get 5mm+ - am going for paper thin :-)

F**k yeah, wicked delts Android, starting to striate hard. At about 10% it's safe to strip off the singlet for progress shots too you know

Hahah yeah maybe I don't want my weak points exploited by you on stage :-)

looking beast there dude. Your delts are mean alright!

Cheers mate, think I saw you on the calf raise machine yesterday, was that you? You've grown alot in the last few months too good on ya!

Was pinning downstairs at work and snapped a good one. I've done sh*tloads of targeted work on my upper back by going back to lighter weights and feeling it. This is the first time in 2 weeks I've even looked at my back - stoked!

[I Declare War]

looking beast there dude. Your delts are mean alright!

Cheers mate, think I saw you on the calf raise machine yesterday, was that you? You've grown alot in the last few months too good on ya!

Yep that was likely me. I was on that machine for quite a while.

Cheers, that's funny as I've been cruising on a pretty minimal dose of Test only for the last few months. I've been a lot more consistent with training (and a bit better on the diet) over that time though, so that's likely why. Can't wait for my next blast!

[Android]

Back today. Feels like ages since I worked it last...but it wasnt, last time I split Back into 2 workouts.

Rack pulls to get started. 60kg to warm up then 100kg to warm up again. Did 3 sets, 12 at 180, 8 at 220, at 12 at 180 again.

Shrug machine next and after an easy warmup I set it at 50kgeach side and did 5 sets of 12-20 reps. I set a cadence of down&up-pause, down&up-pause which never let's the traps rest like the usual upand down motion.

Pull downs next set average weight and squeezed out vertical reps, only a bicep burn stopped me around 10-12 rep mark so I did 5 sets to make sure lats were worked and pumped. All good at the end.

Seated row machine next this one resembles a cable row except it has 2 arms to pull. I did 6 sets alternating between light 30 reps and the stack for 10 reps. Quite a good one this, light weight I have to concentrate on squeezing, heavy I just have to pull....120 rep exercise!

T-bar row last this one i just set with 60kg and did 4 sets of 10-12 reps close grip for the lats.

Cardio 35mins on cross-trainer. Still getting up in the morning for 45min walk as well.

T4 almost gone pyramid down to 100mcg already. Then clen is in 2nd week already so will stop this Friday and switch to fat-burner supps for 2 weeks.

[Android]

Chest day with a side of Triceps.

Incline dumbbell press first up. 15kg warmup, then 25kg, then 35kg, then 4 working sets of 10 reps each with the 45s. Felt tired and unmotivated had to force myself to do 4 sets as punishment for feeling lazy lol. Did slow steady reps feeling the squeeze and feeling the chest work.

Next was seated press machine, hammer strength one you can press one arm at a time. Warmup was 20kg each side then 40kg working sets. Did 4 sets one arm at a time really feeling the stretch and then the squeeze, then one more set with arms moving together.

Pec dec next. I always never use pec dec handles or pads as they are set on the machines. I need elbows above parallel to hit my upper chest, the ridge that runs along the top of the chest muscles...Just under the neck.

I did 1/2 stack for 3 sets and could just get 12-15 reps each time. Then just to see what "normal" grip felt like I grabbed the handles as supposed to and did a set of 40 reps! No joke. That's how cool my style is it makes the set 4 times harder.

Off to do 2 tricep exercises, first cable pushdown with straight bar, and elbows out the side. Warmup was 1/2 stack for 40 reps, had a rest-pause at 30 annd only just made 40 before lactic acid pain hurt too much. I also move head to other side of cable every 10 reps...OCD? anyone else do this. Another set at 3/4 stack nice and slow and squeezing then 3 stack sets of 8-10 reps. Last set I got to 10 and failed, then dropped to low weight and with underhand grip repped out 20 and pumped tris.

Lastly rope overhead pulldowns with light weight slow, steady, and lactic acid pain hit e at 12-15 rep range. 4 sets. Then turned around and repped out 2 sets on rope pulldowns.

Cross trainer 35mins, done, boring but done

[I Declare War]

Yep that's OCD. Haha I do that as well.

[Android]

Today was Legs (Quads and Calves) and did it after lunch instead of after work.

Squats to begin with, warmup with 60kg and 20 deep squats, wide stance, slight pause at the bottom before driving up. The 100kg and 12 reps still with pauses. The 3 working sets at 140kg, today 7 seemed the magic number of reps for each set.

Dropped 2 plates each side and did front squats with 60kg. Wide stance which is unusual I know and I tweaked my Hammy on my first set of 10. 2nd set was ok, 3rd set I almost didn't go down as the Hammy really felt tight, but I did and repped out 10 squats. Limped away worried I had started some damage. Weird as it never happens to me. Quads were filling up and noticed (ever so slightly) vein running down inside leg over tear-drop...love that stuff but a month away from being noticeable by anyone else but me :-)

Leg Press next and I placed feet at bottom of plate and wide with toes splayed outwards for some sets, then some with toes straight ahead. No weight at all on the Leg Press except 2 plates each side. I did 6 sets of 20-30 reps each. Short rest heart rate was 140bpm by set 4.

Leg Extension and I picked just over 1/2 stack and slow steady reps 12-15 times and stopping at the top of the extension. Physically stopping, then down and up. Last set I did the stack and just repped it out

Finally seated calf raises, 40kg. I did 8 sets 10-15 reps with different feet and knee positions. Feet out wide + toes pointed outwards + knees wide on pad, then same but knees close together on pad gives a totally different angle, then feet close together and knees close, then feeet close and knees out wide etc etc. Every set different, spent ages on this machine and calves blew up nicely.

No cardio, 10gms BCAAs in the car on way back to work, then one of my complete meals...now I plan to go do cardio after work.

[Android]

Diet,

just wanted to record my diet as it's changed now. I won't write what I do today as I pay for this advice and honestly until I see the result I would be kidding you if I told you what it was and that it worked...without actually having been there yet.

What got me from 16% down to 12.5% was the diet of high protein all day and lots of early morning carbs gradully getting less until none at night.

From 12.5% down to 10% I lowered morning carbs, cutting out oats and jsut getting them from raisins. Raisins are alkaline while meat is acidic so this is a balancing move as much as anything else. Egg whites in the morning with the raisins and a small protein shake in water (dairy makes anyone looko smooth). 2 meals during the day were kumara, mixed veges, and meat. Then an hour before my workout have an apple, raisins, and a shake in water.

After workout I have 10gms BCAAs on way home and dinner is same as meals in the day (kumara, veges, meat) plus a glass of orange juice.

Before bedtime I have an apple, a banana, and lots of fish.

At first I thought this diet wouldn't work, carbs after dark AND fructose is unheard of among most guys I know. I rang around half a dozen big guys asking them the low down on this kind of thing and most assured me it was normal for the big lads. Made me feel "special" LOL but really, my LBM rose 3kg up to 97.5kg in the first 16%-12.5% drop and has remained constant in the 12.5% to 10% drop. This means I am feeding the engine and losing body fat just as I should be.

3 years ago when I was 91kg on stage it was 85kg LBM and the rules were slightly different at that weight. Dropping carbs after dark was fine as the body wasn't burning as much fuel at rest.

Anyhoo, yesterday this is the result of carbs after dark and fruit before bedtime for me...still blurry but that's me at 10% fatness

.... I don't specifically work abs. Worked them hard-out 3 years ago and brought them up to a good standard and have ignored them ever since. From what I can see they have grown with my use of gear without dedicated ab sessions. Of course now I do some ab work before the show but more to tighten the waist - no weights, no gut-busting effort to failure etc.

[PeterDolan]

Good to see you're progressing along well. What weight do you think you'll end up at? Not that it's important

[Gym rat]

Mean delts Android.

[Optimass]

Well-done bro .... much respect.

[Android]

Good to see you're progressing along well. What weight do you think you'll end up at? Not that it's important

Just over 100, maybe 102-104 mate in Waikato qualifier. Will decide whether to come in larger for Nats after show. If I am as lean as I'd like in that show I'll go for a fuller look, if I'm not lean enuff I'll keep trying to drop fat for Nats and sacrifice some size.

Target for Nats is 4%...just a target not a promise :-)

Cheers GymRat!

[Android]

Well-done bro .... much respect.

Cheers mate appreciate that

[PeterDolan]

So about another 6kg fat then 2-3 in water?

[Android]

So about another 6kg fat then 2-3 in water?

That's wat the numbers are telling me, they're saying i'm still...FAT

[PeterDolan]

So about another 6kg fat then 2-3 in water?

That's wat the numbers are telling me, they're saying i'm still...FAT

Cheer up Charlie

[Android]

Arms day sweet!

But today I was so hungry for tasty food, I wanted pizza, soft drinks, and pancakes. Then while doing cardio I imagined whatan ice-cream would taste like. On the way home I thought about burger fuel and wondered if their burger had the same macros as wat I shud b eating. It didn't. Got home and cooked my chicken in sweet chilli sauce, had some oats, and orange juice...am full and over the temptations.

Started workout with ezcurl bar and 10kg. Repped 10-15 times with squeeze at top and each time lactic acid pain stopped me going further. I couldn't do a good bicep workout with pain so I stayed there and did set after set until biceps were full and numb....took 8 sets.

Next supersetted cable tricep pushdowns using rope with rope curls. Did them fast and for the pump, 15-30 reps each set at 2/3 stack, 4 sets.

Did vbar pushdowns next supersetted with single arm cable curls in the 15 rep range. Bicep curls were across the body hammer style.

Next was straight bar cable curls.

Then straight bar pushdowns with elbows out. Down to stack 15-20 reps for 4 sets.

Kickbacks next with dumbbells standard really 12.5kg. Last set did them fast rather than squeeze at the top like other sets.

Finally for triceps...tricep pushdown machine. 3/4 stack then dropped weight right back and did one-handed reps.

Finally for biceps...preacher curl machine, switched to one-handed curls after a couple of sets.

Cardio was cross trainer for 30mins and 10mins on the bike. Dripping with sweat at 130bpm my thyroid is back in full swing it seems. I felt hungry as and cravings were kicking in. I had some almonds in the car and that helped then I drank lots of water to try and full myself up...still had cravings lol

[Android]

Today was Hammies and Calves did it with an old TP of mine who used to push the he'll outta me.

We started with stiff-legged deadlifts. Kept warmups to 12-15 and was 60kg and 100kg.

Did 140kg then 180kg. Kept the last set slow and steady to avoid injuries, used straps and weight belt. Stoked with that effort.

Next was that Hammy exercise where you lift yourself upright with just your...Hammies. Les Mills has the machine no need to use lat pulldown. Pulled up 8reps for 3 sets, way better than last time think I did 6, 4, 4 from memory.

Standing leg curls next and worked own the stack got down to 1/2 which is best I've ever done could really contract hard each rep best sets ever.

Lunges next but using a box. One foot on the box back foot and knee on the ground, lunge upwards and raise back foot in front of body, then lower to the ground. Really difficult if balance is out or supporting muscles not developed. Did 4 sets of 10 reps each leg.

Ham/Glute raises next and worked down the stack to 3/4 and way better than ever before, usually 1/2 stack is my limit. Squeezed out 12 reps each set.

Lastly supersetted seated calf raises with leg extensions until unable to walk like a normal person. Workout done I did some static posing and I got to do more of this was quite tiring lol

No cardio after workout today. Legs have been feeling trashed this last week with cardio twice a day and 2 leg workouts. Must harden the f*ck up!

Been cooking chicken with heaps of sweet chilli sauce, steak seasoning, and seasoned pepper to aid metabolism and to alleviate my cravings for tasty food, it's working. Had kumara chips in oil instead of boiled today was sooo good!

Reason my workout has picked up is change in compounds, gone over to Prop a week early taken ED and just added small amount of Tren Ace Mon, Wed, Fri. This means i increase meat again starting now, Will skip Winny and go straight for Anavar soon, and start T3. Amounts not important it's specific to my diet and LBM, we gauge fat loss and adjust diet, compound, amounts, but not workouts or cardio sessions these remain static.