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

[Android]

Today was Back.

Started with deadlifts and went up 1pps, 2pps, 3pps, then 4pps. Stopped after one rep as lower erectors too tight for my liking. Usually would do sets at this weight but wasn't to be. Because of this I didn't do bent over rows today.

Did seated rows on HammerStrength machine one arm at a time. 2pps, 3pps, 4pps, then 4.5pps LOL this machine can only take 5 plates so almost stacked it out! First time ever. Really strict reps letting the weight pull my arm forward, and pulling it right back so shoulder goes behind the back (one arm rows allow this). Did 3 sets of 6 like this felt super strong today and didn't wear myself out on deadlifts.

Shrugs next with 3pps did 4 sets of 15 reps each. Really squeezed hard t the top and muscle contraction felt goo.

Pulldowns next on a machine that let's u do one lat at a time. 3/4 stack weight and 4 sets each lat in the 10-12 rep range. I like this one you can really let the weight pull hard on your lat as your arm outstretches.

Overall a good workout and will try for a full 5pps on the seated row next time. Will also start with bent over barbell rows next time since I didn't do them today. Still committed to the basic movements done heavy before going lighter on subsequent exercises. Seems to be working well.

[Android]

An awesome Shoulder workout today.

Did a couple of 25 rep set warmups on side raise machine in prep for some heavy compound movements to begin with.

Smith machine behind the neck press first and worked up to 100kg on the bar. Totally stoked best effort in a year at this.

Seated dumbbell press next and worked up the rack with 20kg, 30kg, 40kg. Had to stop myself at 11 reps that it was supposed to b a heavy exercise not high reps, so I grabbed the 50kg dumbbells and got a couple of guys to help lift these up. Did 6 reps on my own and squeezed out 8 reps in the end. Best weight ever, ever! Stoked with this.

Now to higher rep exercises. I supersetted front raises with. 20kg plate and seated rear raises with 6kg dumbbells. Prolly did 50 reps of each over 4 sets.

Shoulders were pumped more than ever before, hard as, and slightly sore but not as sore as thy could be...was under the influence of Nurofen Plus and the only thing that helped me get thru this.

Next did side raises with one dumbbell at a time. Used 20kg dumbbells and did 8-12 rep sets.

then back to the side raise machine for 3 12 rep sets, and wicked pump continued.

Then lastly did rear delts again, on pec dec machine.

Had taken about 50mg Test powder before the workout and it felt like being on Test Suspension today, wicked strength, wicked pump. Mayb i had more i dunno i just broke off a piece from some Test powder i have before bottling it :-) and yes it smells like pineapple too lol

[I Declare War]

An awesome Shoulder workout today.

Did a couple of 25 rep set warmups on side raise machine in prep for some heavy compound movements to begin with.

Smith machine behind the neck press first and worked up to 100kg on the bar. Totally stoked best effort in a year at this.

Seated dumbbell press next and worked up the rack with 20kg, 30kg, 40kg. Had to stop myself at 11 reps that it was supposed to b a heavy exercise not high reps, so I grabbed the 50kg dumbbells and got a couple of guys to help lift these up. Did 6 reps on my own and squeezed out 8 reps in the end. Best weight ever, ever! Stoked with this.

Now to higher rep exercises. I supersetted front raises with. 20kg plate and seated rear raises with 6kg dumbbells. Prolly did 50 reps of each over 4 sets.

Shoulders were pumped more than ever before, hard as, and slightly sore but not as sore as thy could be...was under the influence of Nurofen Plus and the only thing that helped me get thru this.

Next did side raises with one dumbbell at a time. Used 20kg dumbbells and did 8-12 rep sets.

then back to the side raise machine for 3 12 rep sets, and wicked pump continued.

Then lastly did rear delts again, on pec dec machine.

Had taken about 50mg Test powder before the workout and it felt like being on Test Suspension today, wicked strength, wicked pump. Mayb i had more i dunno i just broke off a piece from some Test powder i have before bottling it :-) and yes it smells like pineapple too lol

Nice workout man!

Sounds like placebo effect from that test powder.

The Dbol powder... I'm pretty suspect... been sampling it for several days now and nothing.

[Android]

Flick me 50mg and I'll do Legs on it, I'll be able to tell.

Shouldn't be any reason they'd send over fake gear...other than to make outstanding profits :shock:

[I Declare War]

Flick me 50mg and I'll do Legs on it, I'll be able to tell.

Shouldn't be any reason they'd send over fake gear...other than to make outstanding profits :shock:

I'm going in to the gym now... will have some on me for ya.

[Android]

Legs today, was a good natural workout but hot as in the gym!

As usual compounds first, heavy.

Squat rack worked up to 140kg for 12 reps. Then had no spotter so slipped 10s on for 160kg but got 8 good ones out. So 180kg on m own managed 2 sets of just 2 reps each. Could have tried for more but this is first time I've done 180kg without a spotter so mentally challenged tbh. I'll work up to 6 rep sets and try 200 one day soon me thinks.

Stiff Legged Deadlifts next and just kept it on 60kg for 50 reps over 4 sets. Last set stretch was working but first 2 sets was tight as a drum!

Hack Squat next. I did 2pps then 3 sets with 3pps before going up to 4pps for a set of 6. I didn't go all the way up, was really trying to feel the bottom of the movement. From the side view near the knee I want my quad to form earlier and be broader near the knee. Am hoping and feeling like the bottom movement as you start to rise stimulates this area. It feels like it does and makes sense to me that the quad closest to the knee is engaged until you're out of the hole where the rest of the Leg comes more into play. Like I said it feels like all the force close to the knee is at the start of the upward movement....time will tell.

Next Leg Extebsions for 60 reps over 5 sets at 3/4 stack, toes inward and squeezing quads each time.

Lastly Lying Leg Curls and 60 reps over 5 sets, sets 1 and 5 were 1/2 stack higher reps, sets 2,3, and 4 were heavier and just 8 reps each.

Was really hot today and sweating heaps but had the energy and left happy. Legs almost fill out my shorts and jeans which are baggy are restrictive while walking now. Long way to go but it's happening, naturally.

Almost forgot, brought some of Kai Greenes Carnivor protein today. Will c what it's like compared to Whey or if I even notice a difference at all.

[Android]

Today was Arms, an old favourite of mine. If I look back at my schedule where I put in what I train I am consistently inconsistent with Arms.

Some weeks I do an Arms-only workout and other weeks I do Biceps with Shoulders and Triceps with Chest or something like that. Whatever I do they get worked and I guess it comes down whether I have 4 days or 5 days a week to train.

Today I covered alot of exercises I never once felt tired or drained. I trained at 2pm so already had breakfast (200gms oats and 50gm shake), 2 bananas, 1 apple, 1 pkt raisins, and 2 medium meals of chicken, potatoe and kumara.

30mins before workout I had 3 scoops of the ON BCAAs, Beta Alanine and Caffeine pre-workout, then just before going into gym I downed another 6gms of BCAA tabs and 2 Nurofen Plus.

I knew this was gonna be a big workout so I warmed up the biceps and triceps with some easy-as cable curls and pushdowns. x2 25 rep sets just getting the blood pumping.

First up was standing ez-curl bar curls. Basic exercise, heavy. Worked up in 5kg increments to 20kg each side then swapped to a 20kg and added another 5kg each side. Did a few sets at this weight getting just 6 reps out but overall feeling was that this was a really good weight to use first up.

Then I did close-grip cable curls staying in the 12-15 rep range and this pumped the biceps up to max size.

Switched over to the triceps and did pushdowns with the elbows pointing outward, did the stack weight plus some iron plates inserted for extra weight. I did these strict-as and initial set was 25 reps but as each set progressed I could only get less and less out...down to 15 reps. Triceps reacted quickly to this one but was mainly the large outer horseshoe head I could feel that got worked. This was helpful knowing exactly what area this exercise hits.

Next exercise I decided I should do was hit the outer smaller horseshoe head so dropped the weight right back and did "normal" pushdowns with elbows tucked in, and using the rope. First standing about 3m away from the cable so that the pushdowns are so hard to do, then as the arm exhausts stepping in and doing more, but is slightly easier but not really since by now they hurt, then when its so sore you can't do anymore you step right under the cable and do them like "normal" people do pushdowns...if you can :-) I got a few out but pain and muscle exhaustion only means I can get a few reps out here.

Did this 4 more times and triceps swoled up to max size.

Switched back to Biceps and went over and did preacher curls next. Triceps hurt a little getting pushed into the pad but ignored that and worked down the stack to the bottom. Once at the bottom I did sets going back up. Awesome feeling to have arms pumped and stretched.

Then switched and did pverhead cable press for triceps. I got down to a few plates from the bottom and had to lean so far over to prevent myself from being knocked backwards by the weight. Once lockled into position I was getting good 10-15 reps out each set. Reminded me of doing these with Harry over in Sydney, what went through my head was "slow it down" :-)

Then went and did single cable curls with a heavy weight, doing 4 sets of 8-12 reps.

Finally, as if that wasn't enough I finished off with a superset of standing 25kg hammer curls with 15kg tricep kickbacks. Doing 20 reps each initially and ending on just squeezing out 12 reps.

Mammoth arm workout for me, I rarely alternate exercises like this and do so much, took just over an hour to complete. Post-workout was a Carnivor shake and a pkt of raisins until i got home and had my third chicken and potatoe meal with a glass of coke. Then went off to the pools for a swim with the little one and came home for a beef, potatoe, salad, avacado and brocolli dinner.

Am drinking a bit of coke now to help with calories post-workout. Not early morning and not before bed of course.

There's peaks and horseshoes under there somewhere...

[I Declare War]

Arms looking good mate, hopefully you'll get them to 21" some day soon.

[Android]

Chest day today.

Had some good feeds before going to the gym at 1pm.

Kicked off with heavy compound exercise, barbell flat bench press.

Warmed up the arms and shoulders with the bar. Then 1pps, 2pps, 3pps for 6 reps. Then 150kg for 6 reps. Finally loaded up 160kg and with IDW there to spot me got 4 reps out unassisted and 5th one spotted. Happy with that it's just practice with heavy weight and time before I am doing 4pps for reps.

Next up was incline dumbbells and warmed up with 30kg for 15, then 45kg for 12. Then grabbed some Les Mills special dumbbells that had no weight on them. Think they are 55 or 57.5kg. Staff had put nuts on the end of one dumbbell which meant I couldn't put them up on my knees and flick them like I usually o...without punching a hole in my leg from the dome nut. So ot a PT to lift one up then repped out on my own for 7.

Backing off the heavy-as weights I did 20kg flyes, pausing at the outstretched position for 1-2 seconds and letting the weight stretch me out more. Arms always straight when extended, not making it easy for myself and only getting 8 reps out.

Chest was pumping up well.

Finally pec deck, did a couple of sets at 4/5 stack then 3 sets at stack weight getting 8-12 reps out and each time Chest felt and looked well and truly stretched.

Really happy with strength gains at the mo. This last week gone by only had 1ml Test-E didn't bother pinning twice, didn't feel the need tbh.

Protein powder has had a dramatic effect on me too. Before tryin this I was alway passing wind, always had a noisy belly and supressing the urge to let one go at work, and squats/dedlifts was always holding them back LOL. Kinda lived with it until I tried Muscle Meds Carnivor, 12hrs later all that stopped immediately.

I can remember letting one go doing SLDL and a chick behind me on the Leg Extension prolly heard it, she left soon after...embarrassing!

No more

[justhell]

ha ha its a crack up when that happens aye (woops ha ha).

good stuff Android sounds like ya feeling that cn test.

Il keep checking in here,its a very interesting journal to follow.

Keep it up man.

8)

[Gym rat]

That also happens to me a fair bit when I am in the gym nothing like a nice proetin fart in the gym and keep up the good work dude.

[Optimass]

Solid strength gains Android ... inspired journal as always. Is going to be a good year for you based on how well you are going right now.

[olympia]

Lookin huge bro . Great strength :clap:

[Android]

cheers guys, 2012 looks like a good year. Have taken a bit of everything from many people on this forum so hopefully you notice snippets of "shoot that's what I do" in here :-)

[Android]

Shoulders today and I should have taken some Nurofen or something. I hate the constant muscle ache that shoulders give me even an hour after the workout.

Supposed to b Back but my Biceps and Chest really hurting today from DOMS. Could need to up protein or Deca for better recovery or just handle it, but Back out of the question today. Spoke to mate in the gym hes on 500mg Boldenone/ 400mg Deca and loving the recovery at the mo...no Test. Feel big and tight/stretched although scales still say 114.5kg, up 1kg over the weekend but felt like more.

Quick warmup 50 reps of side raises then Smith machine behind the neck press. Warmup was 40kg then did 5 sets of 80kg, 6 reps each and none to failure, but close.

Incline rear delt raises next and was still quite fresh so used 10kg which is 5kg more than I usually use. Did 4 sets of 8-10 reps and then grabbed 7kg for a final drop set.

Next supersetted 20kg plate front raise with 7kg seated bent-over rear delt raises. Front delts felt hammered here, tight as anything as already upper chest hurting from Saturday. Grin and bear it is all I thought about, but felt like stopping the front raises for just a moment, glad I didn't.

Finally some light strict dumbbell side raises. I tried 15kg but I had nothing left to lift them with, so it was 10kg lol ... hope it worked

[I Declare War]

The weight gain... not Dbol water retention? :pfft: :cry: :cry:

[Android]

The weight gain... not Dbol water retention? :pfft: :cry: :cry:

Haha not likely, was hoping it was but that pump never arrived, makes me wanna get some now haha

[Android]

Start of the Year, wanna see how I've done so I k ow what to expect by years end.

End of 2008 (3 yrs ago) I was:

Neck (not flexed lol) - 17"

Arms - 17 1/2"

Calves - 16 3/4"

Thighs - 25"

Waist - 34 1/2"

Chest - 46" (flexed without lats out)

Forearms - 14 1/4"

Shoulder width - 24"

End of 2011 I was:

Neck - 18"

Arms - 19 1/2"

Calves - 17 1/2"

Thighs - 27"

Waist - 35"

Chest - 52"

Forearms - 15 1/2"

Shoulder width - 26"

Will set goals later, but it's no surprises that the 2 body parts I split workouts on (Back and Legs) had good gains...Back contributes alot to overall Chest size. Think it was 2009 I split Back workouts into Upper/Lower, and split Leg workouts in 2011 (Qudes/Hammies).

Really happy with shoulders, all other measurements are circumference but this is point to point across the front of he body so it's 2" gain visually in front of the judges (compensates for the slight growth in waist haha).

I targeted Triceps a lot in 2011, and never really hit calves hard, sometimes doing them once every two weeks until 2011.

Time for a plan!

[Android]

Back workout today, the Triceps, spent 90mins which is wayyyy over time. Was working with someone usually I'd get through faster...and just do Back.

Started with bent over barbell rows. The bar for 25, then 60kg for 15, then 12 reps at 100kg, then 3 working sets of 8-10 at 120kg. Best weight moved for me with these, really worked hard to stay strict and tight.

Lat pulldowns next worked down to 2/3 stack and did good working sets but biceps pumped up a lot.

Seated row next on HammerStrength machine. Worked up to 3pps and did 4 working sets. Last time I did 4.5pps but was one arm at a time this was pulling normal style both arms. Prolly could have done 4pps but 3 was good for 12 rep sets.

Shrugs next and did 3pps for 4 sets.

Back down to lat pulldown but this exercise has no name. Set the stack and just pull down 3-4 inches. That's it! It totally only works the upper lat insertion no other part of the lat fires it's obvious to feel it hurt and tire just under the arm where the lat joins. Love this one but get funny looks am sure people think we're struggling with a weight we can't pulldown :-) ... which we can't

Triceps next and to eep this short...straight bar pushdowns, close-grip press with 100kg, more pushdowns with v-bar until they were pumped up.

Swole Lats plus swole Triceps just feels right!

[soundsgood]

Start of the Year, wanna see how I've done so I k ow what to expect by years end.

End of 2008 (3 yrs ago) I was:

Neck (not flexed lol) - 17"

Arms - 17 1/2"

Calves - 16 3/4"

Thighs - 25"

Waist - 34 1/2"

Chest - 46" (flexed without lats out)

Forearms - 14 1/4"

Shoulder width - 24"

End of 2011 I was:

Neck - 18"

Arms - 19 1/2"

Calves - 17 1/2"

Thighs - 27"

Waist - 35"

Chest - 52"

Forearms - 15 1/2"

Shoulder width - 26"

Will set goals later, but it's no surprises that the 2 body parts I split workouts on (Back and Legs) had good gains...Back contributes alot to overall Chest size. Think it was 2009 I split Back workouts into Upper/Lower, and split Leg workouts in 2011 (Qudes/Hammies).

Really happy with shoulders, all other measurements are circumference but this is point to point across the front of he body so it's 2" gain visually in front of the judges (compensates for the slight growth in waist haha).

I targeted Triceps a lot in 2011, and never really hit calves hard, sometimes doing them once every two weeks until 2011.

Time for a plan!

Wow thats some solid gains Android, especially in your Chest & arms (you been doing that Chest and Arms 5 x per week split I Pm'd you? :pfft: )

Whats the plan this year. Just get bigger or competing? Are you gonna keep working with Dean?

[Android]

Concentrating on being bigger in my weak areas this year mate.

If I'm ready wanna get on stage when Opti, Nate, you and others are up there :-) so I might try WFF...but realistically aiming for an overall win in IFBB next year.

Good times ahead for all, also keen to watch a WFF show as well so let us know when you are in these...or is it all of them :pfft:

[Phedder]

Massive improvements there :clap:

End of 2008 (3 yrs ago) I was:

Neck (not flexed lol) - 17"

Arms - 17 1/2"

Calves - 16 3/4"

Thighs - 25"

Waist - 34 1/2"

Chest - 46" (flexed without lats out)

Forearms - 14 1/4"

Shoulder width - 24"

Do you have a record of your bodyweight for these measurements? Just curious as they're quite similar to mine currently (except my arms are smaller :oops: )

[Android]

Yep I was 98kg back then mate.

These new measurements I was 112kg but could have been same measurements at around 108kg tbh I just picked a day to measure b4 Xmas hols and it happened to be at that weight. Would say below that I'd be smaller.

Both were post-comp so under 10% bf but can't remember exact amount.

Am still 6' tall :-)

[Android]

Leg day, in the heat an humidity of LM.

Warmup was Leg Extension and less than 1/2 stack, 50 reps over 3 sets.

Squat rack first up, worked up 60kg, 100kg, 140kg, then with a spotter did 180kg for 8 reps. Pretty sure I was good for 6 of my own. That was it...hope it was enough.

SLDL next and my lower back was pumped and paining me, annoying as hell.

So I did a few sets of 40kg then 60kg. Painful pump aside I bent my knees more than usual and ade sure all weight was off my toes, supposed to fully engage the Hammy. Felt good, but man I was nowhere near touching the floor with those plates so dunno how others can use a box and go below that! My Hammies are tight-as always have been and I not stretch so not making it any better for myself I suppose.

I really want the inside Leg more filled in so need to do more of these.

Did Leg Press next with wide stance above centre plate. 3pps for 23 reps stopping short of failure. 4pps for 20 reps, 6pps for 15 reps, then got 6 reps out at 8pps. Been a while since I've tried heavy on his so didn't expect tonfind 8pps easy.

Standing Leg Curl next and did them slightly different. I turned my body to the outside leg instead of facing directly forward. Felt it hit the outside of my Leg, still the Hammy just off centre.

Calf raises last and after 40kg set of 20 i ended up doing 4 sets of 15-20 reps with 60kg on the seated calf raise machine. Pumped up nicely.

Overall good workout but can't help thinking I need to split the Leg workouts again.

Because I like just hitting Quad in one workout, can pump it up and keep it solid all workout, but today Quads pumped up then doing Leg Curls they Lise it. Also think 1 calf exercise, or 5 sets isn't really enough and more would be better.

Problem is an extra workout means increasing food intake, I'm on 3,000'sh calories but more worked and more recovery means more nutrients...and I'm satisfied with my intake over summer months not being too much, not gloating myself up each meal. Dilemmas

[Android]

Great day in the gym today doing Chest and Biceps, hitting a long awaited PB.

Started with flat bench barbell press and warmed up with 25 reps at 60kg. Then 100kg for 15, then 140kg for 8. Did 6 reps at 160kg and threw on another 10 to make 170kg...no spotter. Got out 2 reps, down to chest under control and driving it up, alonst pulled a hammy doing 2nd rep lol.

Had a rest then did 12 at 140kg.

Getting stronger with practice and trying more poundage each time but think I'll do a few sets at 160kg next time rather than single sets at top weight.

Incline press next starting with 30kg, then straight up to 50kg before feeling I needed to do more reps so dropped to 35kg for a couple more sets.

Pec dec machine next at the stack and did 4 12 rep sets until pumped up and feeling stretched.

Biceps next, incline curls facing the bench keeping the elbows back and really making you work hard to squeeze the weight up. worked up from 10kg to 20kg and did 4 sets at this weight...heavy for me and painful!

Lastly preacher curls squeezing the he'll out of the bicep to bring it up as far as possible. Not quite stack weight and did 5 sets until pumped and solid. In between sets I do push-offs against a post which pumps blood into them even more.