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

[Android]

Shoulder workout...forgot to post. Was a heavy-as workout I felt so strong this morning.

Stacked the side raise machine.

Worked up to 50kg of plates for front raises (getting hard to hold 3 plates). Supersetted with bent-over dumbbell rows but tbh exhausted by front raises.

Stacked the pec deck machine for rear delts.

Stacked the cable for cable front raises.

No presses no reason, next time

[Shutupandsquat]

Hey, remember that extra 100grams doesn't count for SHIT if it's fat. Hahahaha, you should have had a pizza though, would have put you at 120.4

[soundsgood]

:doh: Android you are such a noob

If you are only 100g off a weight just skull a little bit of water and boom you're there :pfft:

[HarryB]

Who the hell looks like that at 120!!!!! Impressive big man!

[steak]

Awesome catching up again bro...looking tank in real life too..pics dont do justice. Will implement some of the nutro advices bro and let you know how it goes - cheers 8)

[Android]

Hey, remember that extra 100grams doesn't count for SHIT if it's fat. Hahahaha, you should have had a pizza though, would have put you at 120.4

So true...but for PL fat rules :pfft:

:doh: Android you are such a noob

If you are only 100g off a weight just skull a little bit of water and boom you're there :pfft:

Haha I think I was sloshing already bro

Who the hell looks like that at 120!!!!! Impressive big man!

Cheers now I just gotta lose 2feet in height and I'll look like .... Oh shit it's too easy, nvm

Awesome catching up again bro...looking tank in real life too..pics dont do justice. Will implement some of the nutro advices bro and let you know how it goes - cheers 8)

Good to see CBC back to normal mate, and yeah frozen mars bars are the go for losing fat bro....chew down :wink:

[Android]

Today at BTS for Back, a deadlift-free day until my lower back feels better. Erectors are tired or tight or something

Lat pulldowns on some archaic pulldown with a wide grip smooth bar. Worked down to 3 plates off the bottom for x2 6 rep sets.

Bent-over rows on Smith machine and worked up to 3pps. I felt unfit and exhausted between sets even though I rested between sets. Think this is maximum size for me now.

Seated cable rows on some flimsy equipment so that when I ot down to 3/4 stack and pulled the cable back with one arm as I tried to sit down...the seat moved sideways, hahaha! I've joined a hick gym faaaark

This one does put a good load on the pulling though, I like that, but the seat moves unless you pull evenly on both sides and I'm used to sturdy equipment, will have change the way I get the initial setup down. I'm too inflexible to lean forward over my belly these days.

Lastly seated shrugs and had to load up 4pps to get any feeling of trap work. Looks like it will take 2 more plates per side then I'm lost....dumbbells maybe.

[Gym rat]

Looking lean dude at 120kg good work

[Android]

Legs last night minus calves...after my erectors were so tight I had to leave and go get a massage asap.

Started with Squats and added 1pps each set.

1pps did a good 12rep set and concentrated on form but doing it light isn't the same form as a heavy weight.

2pps 8 reps, better form but was able to concentrate on keeping knees out.

3pps just did 5 reps.

4pps another 5 reps.

5pps did 3 reps.

4pps another 5 reps

3pps repped out 12 of them.

Nothing to failure, maybe one or two reps from failure.

Then got a box which was way to high, did 3pps, then because it was like a 1/4 squat I used 4pps and did 3 sets of 10 reps.

Enjoyed the box squats but height was too high, nvm.

Standing leg curls, started on and ended on the stack. Quite sad that its the limit, I'll have to find another way to work Hammy curl...maybe those ones where you drop down using Hammy and pull yourself up again jsut with Hammies.

Erectors were so tight and in the car I was uncomfortable so I tried the local Thai places but they were all booked out.

So I got onto the nzgirls website LOL and found the closest hot rocks massage place and went, didn't care if she was gonna do it topless or whatever I just wanted relief for my Back.

Turned out it was legit massage and the best I've ever had. She knew and showed me the tight spots. My right trap is way too tight, upper lat under the arms are tight, erectors tight, hammies were tight.

I left feeling 110%, good decision to use her she is in Remuera and for $50/hr using oil, massage and hot rocks...but she spent more like an hour and a half!

[Android]

Current cycle these last 3 weeks and probably next 3-6 weeks as well:

1ml Test Cyp 200mg/ml + 1ml Masteron 100mg/ml (EOD)

x2 200mcg GHRP-6 (AM wake-up + PWO)

So 600-700mg Test, 300-350mg Masteron / week

[Android]

Friday was Chest.

My rotator cuff has been giving me slot of annoying pain this wen. I think it was the 50kg plate front raises cos the reps were low and it was heavy. But after Back workout it flared up so who knows.

So I did what anyone in my position would do who wants to lift heavy and I took 2mg oral morphine pre-workout.

Not only did the pain go away but any fears about lifting too much just vanish lol.

Aware of the dangers of hurting myself more or lifting too much I kept things simple and safe.

First up did incline dumbbell presses cos all 2 of the benches at BTS were taken.

20kg, 30kg, 40kg, then did x2 working sets at 50kg, stopping at 10 reps well before any failure. Could have done 60kg but was aware I had a sore rotator that I just couldn't feel was sore.

Flat bench press next.

The bar, easy :-) for all warmups I concentrated on tucking shoulders right back and not letting them come out on the upward movement.

1pps, 2pps, 3pps, 160kg, then 4pps no spotter, no fear, no pain. Just did 1 good slow rep, touch, 1/2 pause, and up. Phew!

Stripped back to 160kg got 4 reps out, back to 3pps and did 2 sets of 6 reps.

That was Chest done in 45mins, pain free and no extra damage this morning my left rotator still hurts tho

[Viking Power]

Legs last night minus calves...after my erectors were so tight I had to leave and go get a massage asap.

Started with Squats and added 1pps each set.

1pps did a good 12rep set and concentrated on form but doing it light isn't the same form as a heavy weight.

2pps 8 reps, better form but was able to concentrate on keeping knees out.

3pps just did 5 reps.

4pps another 5 reps.

5pps did 3 reps.

4pps another 5 reps

3pps repped out 12 of them.

Nothing to failure, maybe one or two reps from failure.

Then got a box which was way to high, did 3pps, then because it was like a 1/4 squat I used 4pps and did 3 sets of 10 reps.

Enjoyed the box squats but height was too high, nvm.

Standing leg curls, started on and ended on the stack. Quite sad that its the limit, I'll have to find another way to work Hammy curl...maybe those ones where you drop down using Hammy and pull yourself up again jsut with Hammies.

Erectors were so tight and in the car I was uncomfortable so I tried the local Thai places but they were all booked out.

So I got onto the nzgirls website LOL and found the closest hot rocks massage place and went, didn't care if she was gonna do it topless or whatever I just wanted relief for my Back.

Turned out it was legit massage and the best I've ever had. She knew and showed me the tight spots. My right trap is way too tight, upper lat under the arms are tight, erectors tight, hammies were tight.

I left feeling 110%, good decision to use her she is in Remuera and for $50/hr using oil, massage and hot rocks...but she spent more like an hour and a half!

:pfft: :pfft: looking strong big guy

[startinfromscratch]

Legs last night minus calves...after my erectors were so tight I had to leave and go get a massage asap.

Started with Squats and added 1pps each set.

1pps did a good 12rep set and concentrated on form but doing it light isn't the same form as a heavy weight.

2pps 8 reps, better form but was able to concentrate on keeping knees out.

3pps just did 5 reps.

4pps another 5 reps.

5pps did 3 reps.

4pps another 5 reps

3pps repped out 12 of them.

Nothing to failure, maybe one or two reps from failure.

Then got a box which was way to high, did 3pps, then because it was like a 1/4 squat I used 4pps and did 3 sets of 10 reps.

Enjoyed the box squats but height was too high, nvm.

Standing leg curls, started on and ended on the stack. Quite sad that its the limit, I'll have to find another way to work Hammy curl...maybe those ones where you drop down using Hammy and pull yourself up again jsut with Hammies.

Erectors were so tight and in the car I was uncomfortable so I tried the local Thai places but they were all booked out.

So I got onto the nzgirls website LOL and found the closest hot rocks massage place and went, didn't care if she was gonna do it topless or whatever I just wanted relief for my Back.

Turned out it was legit massage and the best I've ever had. She knew and showed me the tight spots. My right trap is way too tight, upper lat under the arms are tight, erectors tight, hammies were tight.

I left feeling 110%, good decision to use her she is in Remuera and for $50/hr using oil, massage and hot rocks...but she spent more like an hour and a half!

:pfft: :pfft: looking strong big guy

" well you see, this muscle is all swollen and tight, can you relax it?"

[Android]

Hahaha ... Well if it'll help my lifts then....ok

[Android]

Back today, 2 staple exercises, heavy, decent.

Haven't deadlifted for 3 weeks so started on them today. 1pps, 2 pps, 3pps all warmups, 5+ reps, looking at a consistent setup before each rep. Found I like to inhale as I grip bar and straighten legs just before pushing my rear end down for the lift. Back felt great no pump, no erector annoying pain (no morphine either lol) inb4addiction

4pps for 3 reps, then put the belt on at 5pps for 1 rep. Felt heavy but steady going up.

Remembered I had one ammonia cap left I loaded up 240kg. Worked well, got a single out but it was a grind and grip was slipping. I just gritted teeth and hung in there until lockout.

Was listening to "some nights" on the headphones, new song by FUN...good beat not hardcore but did the job.

Backed off to 4pps and did another 6 reps, resetting the bar each time.

Felt good to get it out, 3 weeks off have loosened up a lot, grip hasn't had to hold that weight for 4 weeks now so am confident I can go up slowly. Next time 2 reps at 240kg, then 3 reps.

Lastly bent over barbell rows. 60kg too easy, 100kg good weight, 120kg heavy for me did x3 5-6 rep sets and was done. Grip will get better, back will get stronger...

Gym has a comp end of month. Most deadlifts, squatsm bench presses at your body weight. So am going to switch to volume training to do this. Will then have time for a 10-week program pre-CBC comp so good timing to peak for. Auxilliary exercises will also do volume, good news is Shoulder feels fine now no rotator cuff pain last night or today at all.

[Phedder]

Gym has a comp end of month. Most deadlifts, squatsm bench presses at your body weight.

I understand bodyweight for bench, but for squats and deadlift that's going to end up with some huge rep numbers :shock: 30+ being pretty likely I'd imagine. Good luck with the volume training, will provide a good base to lead into the CBC comp from too :nod:

[HarryB]

Look at you mr full on powerlifter, was it the diet? Is that what crossed you over? LOL

[Shutupandsquat]

Gym has a comp end of month. Most deadlifts, squatsm bench presses at your body weight.

That would be so fun. 73kg deadlifts. Hahahahahaha

[Android]

Yeah I know the lighter guys will love this comp!

Think we'll all just get dizzy from high-rep deadlifts though, up and down, up and down...! :roll:

My plan is to remember not to go to failure on high rep, just do high rep lots of sets. Learnt that strength doesn't come from tearing the muscle down so will apply that to endurance as well which is what I see this comp as.

Hahaha Harry, the diet is much better mate...I don't envy the comp preps at all, just the results you guys achieve :pfft:

[HarryB]

Yeah I know the lighter guys will love this comp!

Think we'll all just get dizzy from high-rep deadlifts though, up and down, up and down...! :roll:

My plan is to remember not to go to failure on high rep, just do high rep lots of sets. Learnt that strength doesn't come from tearing the muscle down so will apply that to endurance as well which is what I see this comp as.

Hahaha Harry, the diet is much better mate...I don't envy the comp preps at all, just the results you guys achieve :pfft:

YOU GUYS????? lol

[steak]

We ran a CBC comp at the Christmas party one year - 90 for 90

90kg deadlifts for as many as you can do in 90 seconds :twisted:

57 was the record to beat by Viking Power who had been guzzling back a few beers by then. It was farkin hilliarious. He beat RM by 1 rep I think :twisted:

the girls had to do bodyweight.

3:50 Viking Power speed reppin

[Android]

Fark I thought he was playing basketball with the bar there was so much bouncing going on

Nice one StayingPower :pfft:

[Android]

Shoulders last night.

Pre-workout was a small can of V and a small can of Red Bull...just in case one is better than the other want to cover all bases - right.

BTS has limited shoulder machines, no HammerStrength gear at all so I jumped on a seated press and put 20kg plate each side.

Just did 6 sets as much as I could but stopping short of failure. Reps looked like this: 25, 15, 12, 12, 12, 12

Then rear delts on..a rear delt machine (like a pec deck but just for rear delts me thinks). Good weight to get out 12 reps for 3 sets then a bit heavier for another 2 sets.

Am just starting to move into the high rep range by adding more sets and reaching the 12-15 rep range...for the end of month comp.

Lastly, did 4 tri-sets of strict-as side raises (12kg dumbbells), front raises (20kg plate), and bent-over raises (12kg dumbbells).

Didn't want to aggravate the rotator from heavy front raises and need to get used to higher reps.

Shoulders felt 100% no niggles at all whatever caused me pain last week has disappeared. They looked and felt really swole during the tri-set work and was all done inside 50mins.

[Android]

Legs tonight and again no calves, out of time.

Don't know where the time went! 1 exercise and kinda a 2nd one that was it!

Squats first and the bar, which seems a waste of time. Balance is too different with heavier weights so that might b a time waster. 1pps, 2pps, 3pps, 4pps for 5 reps each. Put on belt and 10kg each side for 200kg and got 3 good reps.

5pps next and added leg wraps, did 3 reps. No spotter and not to failure.

Loaded up 240kg, wrapped up, grabbed a spotter and got a single out.

Dropped back to 5pps for another 2 reps but could have done 3 reps...miss not having a spotter for PL tbh I hold back a little becos of it. Then back to 4pps no wraps for 5 reps.

That took forever or close to it.

Unloaded all but 1pps and did 2 sets of 8 reps of Good Mornings. Erectors were paining up and just standing was annoying the hell out of me so workout over.

[Viking Power]

Legs tonight and again no calves, out of time.

Don't know where the time went! 1 exercise and kinda a 2nd one that was it!

Squats first and the bar, which seems a waste of time. Balance is too different with heavier weights so that might b a time waster. 1pps, 2pps, 3pps, 4pps for 5 reps each. Put on belt and 10kg each side for 200kg and got 3 good reps.

5pps next and added leg wraps, did 3 reps. No spotter and not to failure.

Loaded up 240kg, wrapped up, grabbed a spotter and got a single out.

Dropped back to 5pps for another 2 reps but could have done 3 reps...miss not having a spotter for PL tbh I hold back a little becos of it. Then back to 4pps no wraps for 5 reps.

That took forever or close to it.

Unloaded all but 1pps and did 2 sets of 8 reps of Good Mornings. Erectors were paining up and just standing was annoying the hell out of me so workout over.

good training bro, strong squatting be careful of only doing singles though week in week out especialty if its the same weight you are doing and getting it some days and missing it on others.. build up on the 220 for reps hit 5 or 6 then you will know you have at least a doulble at 240 then build up on 230 for reps to 5 or 6 then 240 will be for reps and so on and so on if you are looking at training that way either way strong guy just don't burn out or worst take longer to improve. 8)