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

[Optimass]

conference on the 11th but planning a hangover recovery session on the 12th :pfft: ... thats if I win something of course. It's going to be my only cheat night on the piss but it has to be done :nod:

[Android]

Today was Bench Press...I should change from saying it's "X-Bodypart" day to it's a "X-Lift" day.

Bench Press was first on the agenda and I was ready for a good workout. Took my belt and wrist wraps with me, always a good sign.

Warmed up with just the bar, a nice comfortable weight for me.

Then 1pps I think I did 20 at different depths and speeds and even moving elbows in and out to feel the difference. Elbows in feels like the arms do most of the work and shoulders none, flared out and the shoulders kick in more....feels like it to me anyway with my mechanics.

2pps and did 12, then 3pps for 8 reps.

Then 4pps. First time I haven't crept up from 3pps to 160kg, straight 40kg jump. I didn't have a spotter and got out 2 reps. Was brave to try going down that 2nd time cos getting it up wasn't easy..but I couldn't fail without a spotter that'd be embarrassing. I found the last part of the movement the hardest so that seems like lockout or triceps need work.

Then I went up to 190kg and grabbed a spotter. Got a single out on my own so happy with that effort.

I dropped back to 3pps and did 2 sets of 10-12 reps at 140kg. Didn't go down to Chest. There are no boards in BTS so I just went down to a few inches short of Chest and up again. As I got through the set I went lower to almost touch but main concern was working that lockout.

Being a bodybuilder I don't lockout or even pause at the top of the rep, so slowing it down was challenging and I found when I slowed down the movement and locked out the triceps got worked more.

Next was incline and I did this in a Smith machine. Worked up to 110kg and did speed work on the top 3/4 of the movement to again, work my top half of the Bench Press.

Lastly, seated press machine and did the stack. Locked my Shoulders back and in the mirror concentrated on flaring lats as I pressed. Did 3 sets of 12-15 reps and slowed down the lockout again. Had to mentally tell myself to do it, just so many years of pressing forward and then straight back down to keep constant tension on the Chest. All good, triceps felt worked and they tired first so am doing them right me thinks.

Do I need to do some board work?

[HarryB]

Nice benching. Board work for lockouts?

[Android]

Nice benching. Board work for lockouts?

cheers big fella. I think board work is for this, and maybe floor presses?

Be good to try floor presses out and see how it feels

[HarryB]

Nice benching. Board work for lockouts?

cheers big fella. I think board work is for this, and maybe floor presses?

Be good to try floor presses out and see how it feels

I think you'll be doing floor presses cos let's be honest, board work requires a) boards and b) someone happy to stand around and hold them. Floor press you can do consistently but getting the board work done is a lot more work logistically. (lazy us bodybuilders) lol

BUT you can do lockouts in the power rack. I sometimes do that.

[Android]

Cheers Harry, I'll try the lockouts in the power rack during the week and floor presses at CBC next weekend I hope.

Today was Deadlifts...I did two exercises I haven't done seriously at all, rack pulls and deficit deadlifts.

I took warming up a bit more seriously today, was cold walking to the gym in shorts so I did a bit on the cross trainer to warm-up the body.

Then started rackpulls 2" below the knees. 1pps I did 15 reps, then 2pps for 8, then 3pps same again, 4pps stopped at 6. All reps were controlled until this point, no bouncing. At 5pps I was surprised to get 5 reps helped with some bouncing off the bottom LOL.

At 6pps, never deadlifted this weight before, I got out a single rep and stopped there. Then tried 270kg and couldn't lift it. Backed off to 5pps and got out 5 reps before tiring completely.

Deficit dead next and I got a 5" platform which is too high imo. Crouched down I was on my toes and couldn't drive off the heels until the bar was lifted higher. But warmed up with 1pps and then did 2 good sets with 2pps. First time I've ever done these and grip was fading by the end of the 2nd set. I could feel muscles in my lower back that hadn't felt before, pumping up.

Good workout for a Sunday, thanks to K-OS and a good feed of rice, chicken, and coke beforehand.

[Big john]

Deficit dead next and I got a 5" platform which is too high imo. Crouched down I was on my toes and couldn't drive off the heels until the bar was lifted higher. But warmed up with 1pps and then did 2 good sets with 2pps. First time I've ever done these and grip was fading by the end of the 2nd set. I could feel muscles in my lower back that hadn't felt before, pumping up.

sometimes ill just use a 20kg plate and stand on that for deficits, failing that could always bring in a block of wood to use as a platform.

Training looking sharp mate. :clap:

[Android]

Cheers mate, it felt wrong so I will try that next time.

Was so low picking it up i banged my knees with the bar a couple of times lol

[Android]

Shoulders today, my Bench-assistance workout imo.

First up was the incline bench press. Bar warm-up, 1pps warmup. Today felt like going heavy so not down to Chest that's way too low for heavy incline. 2pps I stopped at 8 reps. 3pps and stopped at 5 reps. Added 10kg each side for 160kg. Got out a single with no spotter and didn't want to struggle to failure so backed off to 3pps again. Got out 2 more sets of 6 reps at 140kg.

Really happy to incline press 160kg again, remember doing it before last CBC comp preparation and can see myself doing a 180kg incline before Sept comp.

Next seated dumbbell press. Picked up 25kg and started pressing, but it felt like 10kg. After 15 reps I swapped for 35kg and did a set of 12.

Then 50kg, needed a hand getting one up, then repped out 8 good ones.

Done.

Lastly, some decline rear delts flyes for the hell of it. Just happy with the heavy pressing session and not wanting to do any more front delt work.

[startinfromscratch]

awesome training bro! a few brofist tips..

solo board pressing i do using bungee cords bought from the warehouse, just strap around your back and strap the boards to your chest. though 2bh, rack lockouts are a much better, safer and easier way to do lockout work solo. search up the term 'dead bench' should also give you some ideas. 8)

[Android]

awesome training bro! a few brofist tips..

solo board pressing i do using bungee cords bought from the warehouse, just strap around your back and strap the boards to your chest. though 2bh, rack lockouts are a much better, safer and easier way to do lockout work solo. search up the term 'dead bench' should also give you some ideas. 8)

I'll do the rack lockouts first, find a Smith machine that unlocks easily with heaps of wrist rotation. 200kg isn't a weight I wanna be twisting my wrist with, I guess a spotter would be good.

See you in September :pfft:

[Android]

Tonight was Bench Press and I did lockouts in my 2nd exercise as per the SFS tip.

Flat Bench first and I promised myself no heavy lifting this week after last weeks 2x180. Next week I'm doing 180 reps with 2kg dumbbells for my strength training goals.

Warmed up with 1pps, a 2 set warmup today. Then a 2pps set.

Put on 3pps and did 4 sets of 5-7 reps each set. First rep of first set was a pause, then after that I just repped everything down to touch the Chest and up again, all at a steady pace not rushing things to avoid injury and my Arms held up just fine. Last set was the 7 repper, sweet.

Next Smith machine lockouts on a flat bench. Just kept adding plates until 4pps and did a set of 4 reps. Feels weird not going down to the Chest for Bench Press now.

Lastly some seated tricep pushdowns. I used to love this but Shoulders always got sore first. Now I just stack it and rep away. Good for heavy tricep lockout work I'm hoping.

Done and done.

[Ignite]

Hey Android - Just read that you(may or may not) work for state, IAG, NZI nostalker :shifty: . Just wondering who you deal with? ie. brokers or direct etc ever go to the Aon conferences?

Ignite.

[trainlikeafreak]

how many times/week you training at the mo big guy?

[Android]

Sorry been away on holiday guys.

I used to work for IAG, no longer. IAG don't seel insurance they just own the State, NZI, Lantern brands. Just ring around all Insurance companies and get cheapest quote. We don't have Insurance Aggregators online yet but when they come here the quoting will be much easier. GB and Oz have them lucky bastards.

TLAF last 2 weeks no gym at all mate so zero times per week roughly :-)

No eating like a PL'er or BB'er.

I've dropped down to 115kg and first time back at gym yesterday, Legs.

Did a single 260kg Squat at 5kg lighter than last time so stoked with that!

New flatmate is a PT from overseas with experience in preparing competitive BB'ers and weightlifters, been following her advice lately. Would like to see me do a 280kg Squat at 120kg with her help but she said I need to do more core work - doh! Will probably start doing Pilates soon, srs.

New dieting regime as well, no speical foods, nothing high in the macros, but just timing the foods a little differently than I was before as a BB'er.

I think it has allowed me to get down to 115kg and still keep my strength as nothing has changed...except I don't have pre-workout supplement anymore just relying on a strong coffee pre-workout and carb cola intra-workout.

[Android]

Benching yesterday.

Flat bench worked up to a single 180kg no spotter. Could have done another rep but went up to 190kg and pushed a single out, no spotter.

Incline dumbbell press just repped out with 45kgs.

Shoulder press machine next and did a few sets with 60kg each arm.

Dumbbell curls, worked up to 35kg dumbbells standing curls, then down to 30kgs for a few sets.

Overhead tricep cable thing.

Preacher curls with the stack.

Tricep pushdowns with the stack.

[HarryB]

How long off and still strong as a team of oxen. Good work.

[Android]

Bench Press assistance work today at busy Les Mills.

Seated incline press machine first and worked down to the stack. Did a few sets of 12 then.

Incline bench press and did 1pps, 2pps, 3pps for 4 reps, then 160kg got out 4 reps. Awesome result think I can do 170kg incline bench one day.

Tricep pushdowns using cable and straight bar. Stacked it and did a few sets of 15-20 reps each. Squeezed the lockout this time.

Wanted to do Smith machine lockouts but too busy in the gym. They had a test going who could hold 45kg bar and weights for longest...grip test really. Left the gym with the record unbroken at a time of 1:35 but am sure some rock climber will out do me on grip strength lol. Will see 2moro if it was beaten by someone.

Weighed in at 120kg. Think that's the fastest weight gain Ive ever done, 5kg inside 5 days woohoo! Have not increase my food one bit just choosing to eat carbs at certain times more than others.

Must have been 118-119kg yesterday at CBC then :-)

[Android]

Today was Pilates followed by Yoga...srs.

Good session wanted to quit in the first 2 minutes but ended up covered in sweat and tired, good times.

This is just for the core and flexibility which I lack in both.

[trainlikeafreak]

interesting how u have only changed timing of carbs and gained all that weight..what have u done exactly?

[Android]

interesting how u have only changed timing of carbs and gained all that weight..what have u done exactly?

Just going back to what my Nutritionist Dean Geddes always emphasized for feeding muscle and keeping them full of food.

R1, R2, and R3 are the most important meals of the day, followed by breakfat.

R1 is Recovery meal #1, eaten before workout. R2 and 3 are after the workout.

But this time instead if just increasing food at these times I took food from the other meals. I have no carbs at lunch and meals either side are low in carbs until R1. So amounts have not changed.

Other changes I made a long time ago, not recently, was dropping the Glucose post-workout and less meat. But only because I'm not doing BB workouts. Never to failure, no high rep sets etc

[steak]

Must have been 118-119kg yesterday at CBC then :-)

looked 130

[crazyfacials]

you ever done a session of those hot yoga classes? like in a super heated room? used to know a very old man that used to swear by it

[Android]

Must have been 118-119kg yesterday at CBC then :-)

looked 130

ohh sweet! :-)

you ever done a session of those hot yoga classes? like in a super heated room? used to know a very old man that used to swear by it

Never tried, could always practise in the Sauna in Les Mills, am sure the guys won't mind :shock:

[Android]

Yesterday was upper Back. Giving my erectors a break while I strengthen my core.

Seated row machine, stacked it, repped out.

Cable row, much heavier stack than the machine. Stacked it. Did 3 working sets of 4-6 each time.

Bent-over dumbbell rows just went for feel with 35kg.

Lat pulldowns, picked 2/3 stack and left it there. More upright position than usual and let it pull my lats at the top of the exercise.

Switched to close underhand grip and same, at the top of the exercise let it rip my lat tie-ins until it hurt.

Haven't trained upper Back in months and months and was swollen by now.

T-Bar rows next and started with 4 plates then stayed with 5 plates for 3 working sets 5-6 reps each.

Lastly, seated row machine. Stacked it and did shoulder-width grip.

Today my outer lats hurt where they tie-in, and if I squeeze my Back can feel my inner Back has some DOMS as well.

Pre-workout was a strong coffee and a fat-burner that had 150mg caffeine.

Post-workout was a 30gm WPI shake.

Tipped the scales at 120.5kg. Will try to sneak in a 121kg PB by Monday.

Not sure if I'm gym'ng today so will save the big eating for tomorrow before and after a Benching workout.

I always believe that eating big without training is more likely to go on as fat, whereas eating big either side of a big training session gets absorbed into the muscle, equates to more size...hmmmm =P~