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

[Phedder]

Awesome results Android, looks like you've been bitten by the bug too

If some dude joins the forum with a Wes or Westlife username don't believe a word he says...saw him sniffing up a storm in between lifts lol :twisted:

He's called the slippery gypsy for a reason

[Gym rat]

Well done dude

[Android]

cheers Phedder, cheers GymRat.

This morning did cardio, I'm living in the city at the moment so plan on 2 workouts a day.

Cardio was cross-trainer for 30mins at 130-135 bpm (thanks Albuterol!)...and then did a set of Good Mornings with 60kg. This might be my every-morning routine, switching GMs for something Core I guess. Not sure where this is going just yet.

Arms are tired from the weekend and I deliberately ate little yesterday. After such a carb up and stims on Saturday I needed to give food a break so cardio was at least 1/2 effective this morning.

I think I will just do a workout after work...not sure about cardio afterwards will see how late it gets and how I feel. I wanna drop as much fat as I can in 1 month so that when I eat big again I'm still under 120kg it seems like a weight I am getting comfortable with and wardrobe likes it too.

Will have to take a "fat" pic this morning and compare with same again in 2 weeks and again in 1 months time.

[Android]

ok this is my starting point before a month of cardio...dunno what the bf% is would guess from feeling around my back it's close to 12-14%

This month of losing fat came about becos MichaelK said I was fat and refused to serve me anymore BSc KOS. I know I know it's a bit rough but he's a Pro, he knows when someone has let themselves go when he sees it....

Breakfast was:

Oats 150gms (100gms carbs)

PP shake (25gms protein)

Food for work is:

Basmati rice (100gms carbs)

Raisins (60gms carbs)

Apples (20gms carbs)

Chicken (160gms protein)

Pre-workout: ?

Post-workout: ?

Dinner: ?

Late: ?

Not aiming for any numbers but prolly get 350-400gms Carbs (1400-1600 cals), 250-300gms Protein (1000-1200 cals), and I never worry over Fats.

Just read Pitbull's Journal and decided to get my Wilkes score worked out....

Ok she beat me :pfft: mine was 386

Am lifting 5.6 times my bodyweight.

[tinytraps]

Pretty good outing for your first comp Android very strong all round and that bench is considerably strong too! Few technique changes and more strength work will see that go well over 200 raw. You are looking pretty lean for 119kg and 2 days after a pl comp :pfft: keep it up mate

[M.T]

Good numbers big fella very impressive :clap:

[Phedder]

This month of losing fat came about becos MichaelK said I was fat and refused to serve me anymore BSc KOS.

That just cracked me up! :pfft:

Making 119kg look pretty damn tidy :clap: be good to compare back to that next time your up around the same weight again.

[Traps]

Great to meet you Android.

Awesome lifting on Saturday, Mr Smoke and Mirrors.

You ned to make yourself comfy at the shed and come train as much as you can with us, always good to have new faces, especially strong ones, to train with.

Looking forward to the next meeting. :nod:

[Optimass]

Great to meet you Android.

Awesome lifting on Saturday, Mr Smoke and Mirrors.

You ned to make yourself comfy at the shed and come train as much as you can with us, always good to have new faces, especially strong ones, to train with.

Looking forward to the next meeting. :nod:

house next door is for sale lol :pfft:

[steak]

strong solid outing mate! was stoked to be able to award your prize...good gutsy show 8)

[Android]

Pretty good outing for your first comp Android very strong all round and that bench is considerably strong too! Few technique changes and more strength work will see that go well over 200 raw. You are looking pretty lean for 119kg and 2 days after a pl comp :pfft: keep it up mate

cheers mate, you guys did an awesome job on the day. Looking forward to following a proper strength program soon

Good numbers big fella very impressive :clap:

Cheers M.T, cheers :-)

This month of losing fat came about becos MichaelK said I was fat and refused to serve me anymore BSc KOS.

That just cracked me up! :pfft:

Making 119kg look pretty damn tidy :clap: be good to compare back to that next time your up around the same weight again.

haha yeah pretty rough...I like 120kg b/w just gotta look better for Michael I guess :roll:

Great to meet you Android.

Awesome lifting on Saturday, Mr Smoke and Mirrors.

You ned to make yourself comfy at the shed and come train as much as you can with us, always good to have new faces, especially strong ones, to train with.

Looking forward to the next meeting. :nod:

Hahaha I think you were the dark horse mate but thanks anyway. I'll be up for a train absolutely.

strong solid outing mate! was stoked to be able to award your prize...good gutsy show 8)

Thanks again Damo and looking forward to making improvements....and next time I'll get a 2XL t'shirt...didn't realize 3XL was a custom CBC-size LOL

[HarryB]

Why does your fat offseason pic look very much like about to compete pic? If you're going to get fat, for heaven's sake do it properly!!!

Awesome lifting man. I must have a look around and see if anyone's posted vids!

[Android]

Why does your fat offseason pic look very much like about to compete pic? If you're going to get fat, for heaven's sake do it properly!!!

Awesome lifting man. I must have a look around and see if anyone's posted vids!

Hahaha I was trying mate, I was trying!

[Android]

Been doing some catchup after 3 months PL and no real Arms or Shoulder training for size I've compacted down in size a bit.

Yesterday I did Shoulders, all lateral raises no presses it's been a while since doing rear delts that's for sure. Did side raises with 20kg dumbbells, machines, and some front raises with 30kg plates, then cable front raises for the stack, then more machine side raises. Was a very satisfying workout.

Today was Arms. Started on incline (forward facing) curls and worked up from 15kg, 25kg, 30kg, and x2 sets of 35kg curls for 6 reps each. The force was strong with me today.

Did some close grip presses next and worked up to 120kg for 2 sets of 6 reps. Chest got a workout too with this one but Smith machines were taken.

Then some cable pushdowns for the stack I really need a bigger stack not even with the extra plates are these hard at all so reps were 20+ sets.

Then some seated pushdowns, the stack. Then some preacher curls 1/2 stack and just top-half of curl.

Arms pumped up nicely and felt biggest in a while. I think I can do a week of non-PL and then get back into it. I just wanna pump my size back up to what it was, loosen up the muscles and fill them with food again. Although I'm on a little bit restricted cals it's not OTT I'll let the morning cardio sessions bring my fat down while filling up again.

Great day, great feeling!

I got Legs Thursday so 2moro will be Back and all the exercises I haven't done for months like Lat pulldowns and machine rows etc

[Android]

Back tonight.

Bent over rows, added a pps each set and ended up doing 150kg for 5 reps 2 sets.

Lat pulldowns next with close grip bar stack was 2/3.

Then wide grip bar for just under 2/3 stack.

Lastly seated row machine with 2/3 stack close grip. Lots of sets wasn't heavy just felt the inner back and lats working...I hope

Biceps were sore from Arms yesterday after bent over rows and I tried to ignore the pain on pulldowns. 2moro is Legs so they get a break

[Android]

Legs tonight.

Squats, 1pps, 2pps, 3pps, 4pps for 5 reps, 5pps for 3 reps, 240kg for 2 reps.

Then back down to 5pps for 3 reps, another 5pps for 3 more reps, then 4pps for 6 reps.

Good mornings next with 40kg, then 60kg. Lots of sets of 10+ reps Hammies are tight-as a drum always have been.

Lastly, calf raises down to the stack for 4 sets of 10+ reps.

Done. First Leg workout since the comp in the weekend. Work rate is low but takes an hour which is all I have to spare. Will look up 5/3/1 system and compare to what I just did. I imagine I will use it for Squats but it could take me so long I don't have time for the other exercises...bugger.

Am dying to try a 250kg squat because I think I should have picked that as my 3rd weight on the comp day. Will wait until I do 2-3 sets of 240kg for 3 reps though, no rush.

Tomorrow is Chest but my biceps hurt from Squats and holding the heavy bar lower on my back. I am holding it lower and maintaining a closer stance more Olympic style than PL just to see if it suits me or not. So closer hand grip also allows me to push bar further down the back but arms are holding more weight too....

[Traps]

Solid looking session there Android.

Are you looking at doing the Wendlers 5/3/1 on top of what you are doing or just on its own?

About that 250 squat, you will smash it, go for it. If you are doing 240 x 2 then 250 will fall, no probs!!! Let us know how you get on.

[Android]

Solid looking session there Android.

Are you looking at doing the Wendlers 5/3/1 on top of what you are doing or just on its own?

About that 250 squat, you will smash it, go for it. If you are doing 240 x 2 then 250 will fall, no probs!!! Let us know how you get on.

Cheers mate!

I'll try Wendlers 5/3/1 and replace what I'm doing. I believe what I was doing earlier was just making easy beginner gains for the size of my muscles...like tightened them up that's all.

Biggest issue is having some trust in 5/3/1 as I like to do my thing quite often and I tried 5/3/1 for less than a week last month and thought doing 5 sets of a low weight wasn't right for my gains (yeah like I know better haha).

I see you're doing it too, will be comparing notes ay :-)

Also, looking to switch to BTS gym real soon.

That big Islander "Abe" who competed last weekend trains at BTS so might hook up with him and his missus if they're keen, looks like they're into PL as well.

[Shutupandsquat]

I knew you were just being a pussy with the whole "I can only squat 140" bullshit :pfft:

But seriously man, lifts a bigger, and you're looking a lot bigger too.

[hhhh1]

Am dying to try a 250kg squat because I think I should have picked that as my 3rd weight on the comp day. Will wait until I do 2-3 sets of 240kg for 3 reps though, no rush.

just watched those comp vids. fix your deadlift. you should have gotten more than 250. Im pretty sure i could even get that with no belt and im small as f*ck compared to you

how long have you been doing deadlifts for btw?

nice bench and squat tho

[soundsgood]

How much were you deadlifting after training for strength for 6-7 weeks bro?

Cos that's all Android gave himself. Pretty awesome result IMHO :clap:

[hhhh1]

How much were you deadlifting after training for strength for 6-7 weeks bro?

Cos that's all Android gave himself. Pretty awesome result IMHO :clap:

havent ever trained for strength specifically. got 240kg deadlift no belt within 4 months of starting doing deads. not hating, his bench and squat are way more than i can do and his dead is still pretty good, just think for such a big guy his dead should be stronger.

[Android]

I knew you were just being a pussy with the whole "I can only squat 140" bullshit :pfft:

But seriously man, lifts a bigger, and you're looking a lot bigger too.

When bodybuilding that's all I could do while breaking the muscle down each workout and doing 3 sets of 8-12 reps. Different goals, but cheers mate I hope it helps my physique!

Am dying to try a 250kg squat because I think I should have picked that as my 3rd weight on the comp day. Will wait until I do 2-3 sets of 240kg for 3 reps though, no rush.

just watched those comp vids. fix your deadlift. you should have gotten more than 250. Im pretty sure i could even get that with no belt and im small as f*ck compared to you

how long have you been doing deadlifts for btw?

nice bench and squat tho

In my Journal you'll see that I didn't give deadlifts the attention I gave bench and squats and was playing with styles for a while. In the last 2-3 weeks I switched from sumo to conventional and went from a 220kg deadlift to 250kg at the comp.

By September CBC comp I will do 280kg+ deadlift, I will squat 260kg+, and I will bench 200kg.

I do get that alot from PL guys though. They say for my size I should be stronger but they think I'm a power lifter just cause I did one comp. Gimme some time to get strong and learn the techniques then I'll be as strong as I look.

But all good, I see your point, you strong manly beast you :pfft:

How much were you deadlifting after training for strength for 6-7 weeks bro?

Cos that's all Android gave himself. Pretty awesome result IMHO :clap:

cheers mate!

[hhhh1]

In my Journal you'll see that I didn't give deadlifts the attention I gave bench and squats and was playing with styles for a while. In the last 2-3 weeks I switched from sumo to conventional and went from a 220kg deadlift to 250kg at the comp.

By September CBC comp I will do 280kg+ deadlift, I will squat 260kg+, and I will bench 200kg.

I do get that alot from PL guys though. They say for my size I should be stronger but they think I'm a power lifter just cause I did one comp. Gimme some time to get strong and learn the techniques then I'll be as strong as I look.

But all good, I see your point, you strong manly beast you :pfft:

yeah 280 would be pretty impressive. serious question, how do you get stronger at bench? like what sort of training approach (reps/sets/intensity etc) would you be using?

[Android]

These things go through my mind for Bench mate. Think I've captured most things but if I remember something esle I'll post.

I first believe....

You gotta have strong arms (my biceps hurt after a heavy bench, implies they have to be strong. And yeah triceps too...hence why I say "Arms").

You gotta have strong shoulders (weakest link is shoulders imo).

You gotta have strong lats/back (you gotta use these in the press).

For heavy pressing....

You gotta have a solid set-up, arched, tight, feet firmly placed.

You gotta find the groove (steak taught me that once I have bar in hand, to move the bar forward until I feel it floating and light...that's where the press starts).

You gotta take the shoulders out of the press as much as you can.

You gotta control wrist position.

You gotta have someone lift it off for you (heavy weight behind your head lifting off the rack is a dangerous position for shoulders and wrists are cocked back so you then have to re-adjust them as well).

I imagine that as I am lowering the bar I'm winding up like a spring (It works for me I used to be able to do the human plank between 2 chairs years ago LOL where a big heavy dude sits on your mid-section while your head is on one chair and your feet are on the other, it's not using strength it's just mental belief that you are as rigid as a piece of wood...Steak imagines he is ripping the bar apart with his hands which keeps him tight, whatever works is fine).

Don't rush a heavy bench, stay safe.

You gotta have big balls to try a new heavy weight.

To improve your bench...

5 rep sets working up the plates, no high rep warmups required.

Once you can do a new weight for 2-3 reps you're done for the day.

Once you can do 2-3 reps for 2-3 sets you're ready to go up to a new weight.

You don't really need a spotter unless you're unsure of a new weight...but even then if you've done 2-3 reps for 2-3 sets you can do a heavier weight.

Don't tire yourself out on weights less than a new max weight you're about to try...but don't make a big jump up to the new weight...

e.g. old max 2-3 reps, 2-3 sets of 150. Ready to try 160 so do 5 reps 1pps, 5 reps 2pps, 5 reps 3pps, (optional: 1-2 reps 150), big rest, 1-2 reps 160!

Also...

I do incline presses, for me it feels like it's mainly arm and shoulder work.

Don't bounce the weight just to try a heavier weight.

Heavy shoulder presses without inducing any pain, again they are the weakest link.

Don't go to failure, period.

Apparently (I haven't tried yet)....

Also do speed work, where you do a lighter weight, faster.

Also do other types of presses like floor presses etc.

Big strong Legs help...? Strong core helps...? I'm sure they do but then so does a big chest and strong arms so it's a mute point really.