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

[Android]

Not sure I can repeat todays workout/s again in a hurry.

2 major muscle groups in a day, with 2 training partners who push me further and I push them back.

Midday at 1pm was big Back.

We were stuck in a small gym though but we left satisfied that we had gone to near failure on everything. From the seated row machine, to the incline dumbbell rows, on to light weight good rep deadlifts, then pulldowns and finally shrugs. The short summary doesn't give it justice but I don't care right now.

I've just eaten a mammoth dinner with 300gms steak, kumara, and dumplings and I'm hungry again so another 250gms of steak and baked beans is coming up before an early bedtime.

This afternoon at 5:30pm was Chest.

Warmed up on the seated chest press machine down to the stack for 2 good sets of 12 reps.

We then did incline dumbbell press while we were fresh and final set was a drop-set of x8 50kg, x4 35kg, x5 27.5kg. Huge last set for me and I took a few minutes to catch my breath and put away the weights.

We moved over to flys for a break, some weird cable machine thing with long creepy arms on it that swivel and stuff.

Finally went for an incline seated press, some HammerStrength machine to exhaust the chest and leave the gym feeling wasted and violated.

This is all low rep work now for me. It's 3 or 4 working sets of 8-12 rep range. I decide if it 3 sets or 4 on the day after the first working set. If I feel the weight and muscle connect it's 4 sets, if I;m just going thru the motions I do 3 sets and save some energy for the next exercise where I can feel something.

I'll never do a double workout like that again. I had to eat like a horse between 2pm and 5pm and took a double espresso and Nutrex Ignite for the Chest workout. I'm sipping on SciVation XTend for both workouts and a double-serve shake after both as well. (No glucose in the 2nd PWO shake as I just had some protein powder in a container to use).

I had a good feed today, 800gms beef during the day plus 6 eggs, then add the 500gms of beef tonight and its 1.3kg of beef. I had a load of white rice which gives good energy and high calories, as well as about 300gms of oats, a banana, and 100gms of almonds. This is the intake I need to keep up in order to bulk up. If I get sick or too tired and my hunger stops I'll slow down, I really feel like I have some momentum going here.

Tomorrow is Shoulders.

I am planning a 2 day break so need to get in every body part and shoulders are the last ones left. Will summon up something to get through another great workout.

My Legs are tight-as, butt and hamstring are tweaking, my upper quads from deep leg press and squats is also starting to give pain.

Could feel my Biceps a bit during Back hurting but not too bad most exercises didn't use them alot.

That's it, time to eat!

[Android]

Quick update,

Shoulders workout didn't happen today. Went over the dates I do workouts and last Shoulder workout was last Friday so no need to squeeze one in before a 2 day break.

I needed today off after yesterdays double workout and Legs the day before are starting to make me limp (limp as in hobble girls, not ... nvm LOL).

Got a rodeo up at Warkworth to go to tomorrow, let's see how many seconds I can stay on the back of a 2000lb testosterone-pumped bull....or not!

Maybe I'll just watch quietly from the stands ay :oops:

See you all next year!

[soundsgood]

Whoa, riding a bull would be an awesume! Real test of your core strength, and balance

Have fun!

[Android]

Whoa, riding a bull would be an awesume! Real test of your core strength, and balance

Have fun!

Yeah I didn't though not for the general public. The rodeo was so boring to watch I left early and went to Goat Island instead :-|

The 2 days rest has done me well and I've put on weight. After dinner I'm sitting down with 2 cans of baked beans so I know why I'm gaining.

My Chest hurts from the last workout on Tuesday, yesterday and today whenever I want to take a shirt off or put one on I get sore inner outer pecs - great!

Today I went in for a Shoulders workout and it went something like this:

Warming up the shoulders we usually do the side raises machine and run a few long sets. This time we did supersets with barbells, a behind the neck press and some front pullups or something (where you drag the bar up the front of your body until chest height). 3 good sets of 15-20reps and we were ready for another epic Shoulder workout.

First up, seated dumbbell presses. Nothing out of the ordinary, 20kg warm-up of 20+ reps, then 30kg for 12, 40kg for 8, and 45kg for 6+2 forced. Finished with a short drop-set (40kg for 6 and 30kg for 5). Enjoyed the weight needed help loading the 45kg db into each hand to get me started but once there I did 5 or 6 unassisted.

We moved on to dumbbell side lateral raises, strict, to the side and NOT the front, with a cocked wrist so the hands never go above the elbows as you raise them. Weight doesn't matter here, going for 15 reps each set.

Then we did rear delts on the pec deck machine. Didn't do the stack but we crept our way down towards it. Last set was 12 reps and last rep was held for as long as possible (about 5 seconds).

Front raises was next on our list. I usually use a 20 or 25kg plate, so we did dumbbells today instead. 3 good work sets and last one 20's and then 15's (short drop-sets)

Before we left we did side lateral raises on a machine, just to squeeze more out of the width of our shoulders. I want wider ones (who doesn't!).

Felt like a good shoulder workout, next time I'm going to emphasis front delts just feel like they're neglected a bit. Oh sure they get front raises but that;s about it so time for a workout where they get poked. Have to be when I am not doing Chest anytime soon!

I think it's Legs tomorrow so after these 2 two tins of baked beans I will have 300gms of chicken breast before bedtime. I think January is going to be a big month for gains, until the baby arrives and then it'll be interesting what happens to my progress. Got the in-laws staying so they're looking after my wife's culinary delights which still leaves me to continue with mine. Perfect so far!

Perfect so far!

Famous last words

[soundsgood]

Haha enjoy your full nights sleep while you can Android :wink:

[Android]

Haha enjoy your full nights sleep while you can Android :wink:

What?

You mean the baby doesn't sleep through the night?

HA HA - You're pulling my leg. Just winding me up, I see what you're doing, haha nice one mate :naughty: You nearly had me going there! *phew* :pray:

[NZPT]

sounding like your going hard, nice one mate. you should post up pics of what your looking like at your current weight, would be good to see your progress

[Android]

sounding like your going hard, nice one mate. you should post up pics of what your looking like at your current weight, would be good to see your progress

Yeah good idea, will do!

Yesterday was an Arms workout, we covered a few new exercises inside the hour it was a good workout.

We warmed up our biceps on 3 sets of semi-preacher curls, not all the way down, not heavy, just high rep to warm them up and make them expand a little. Jumped on the tricep machine for a few sets as well in between preacher sets.

First exercise up was tricep pushdowns on the cable and rope. Nothing fancy here just a short pause at the bottom of the movement when the arm is straight but only for a split second, long enough to try to squeeze it.

Next was standing ezy-curl barbell curls. Went up in weight like: 10kg, 20, 30, 40, 50, 40 (50 was a killer 6 +2 forced reps and I couldn't do it again so back to 40 for final set).

Skullcrushers with the ezy-curl bar were next. My partner finishes each set with close-grip presses. I can't, my inner pecs lactic acid-up on those before I ever get to completely exhaust the tricep so seems a waste of time. So I exhaust on the skullcrusher only. Find my forearms get tired before my triceps do on this tbh, don't get a good squeeze in either could be I need a flat bar so will try that next time.

Next exercise was for Biceps, barbell shoulder width grip curls. Nothing fancy here just good strict half curls (upper half). My bicep already hangs down to the elbow with a nice full muscle belly so am now working on raising the peak.

What next...? Oh yeah a machine with arms on it where you can spin one arm upwards and one downwards. The arms have cable grips attached and its used for cable exercises. We set an arm upwards, and on downwards then superset single-arm tricep pulldowns (which are more like a vertical kickback to me) with bicep curls. Went heavy on the kickbacks for 12-20 good reps and medium on the biceps but full arm extension at the ends.

At this point the tricep was just a big blob on my arm, any definition was lost in the swelling - sweet!

Finally we jumped on the tricep pushdown machine that we warmed up on and went medium-heavy on it for 3 good sets.

That was Arms.

Biceps hurt already today I am sure it's from the 50kg ezy-curl bar curls cause that heavy weight hurt my muscle (in a good way) when i had finished that set and put the bar down. Triceps I can feel are numb this morning so expect them to start tweaking sometime today...I love it! This is why I work out so damn hard, just for this feeling. Having an aching tight muscle is like being constantly pinched and reminded that you are alive!

Always looking to mix things up, next time I'll do hammer curls, supinating curls, concentration curls

[Android]

Punishing Legs workout last night. I ate hardout all day taking in extra oats on top of lots of rice, plus beef and tuna.

Was a different gym, different training partner.

Halfway through I felt 'out of it' we never rested much between sets just one after the other.

Had a quick 2 set warmup on the leg extension for 30+ reps then Squats were first up.

From 60kg up to 160kg and finished up on that high note. With little rest between I pushed up 4 reps and was stoked.

I have Leg-workout shorts that I rip up the inside of th eleg so there's no tightness as I go down in a Squat.

For the 100kg squat I went down so far they ripped even more up the inside of my leg. The hammys are really touching each other now between my legs :-) one happy chappy!

Straight to the Leg Press no resting and repped out 3 plates either side, worked up to 5 plates each side and would have done 4 or 5 sets total.

Not a heavy weight I know. But by 20+ reps and then rest pauses, and finally forced ones I just grab my legs and hug them LOL. The pain comes on in a wave and it's at this point I felt 'out of it'.

My training partner suggested we do lunges with dumbbells next. I thought he was nuts cause my quads were weak now, so I suggested hammy curls.

Somehow we compromised together on supersetting lunges with Hammy curls, and he told me he felt wasted as well.

So we did lunges with dumbbells and 20+ rep sets fo Hammys. Final set was 25-30 reps with rest-pauses from 15 upwards it was agony.

That was Legs it took us just inside an hour to do 4 exercises and I dragged my feet all the way to the car.

Training my Back tonight, am eating the same today as you can see.

[Android]

'Flat'

That's the way we described our Back workout last night.

We went through all the motions as usual but the spark to strive further just wasn't there.

My Legs are just starting to really hurt and although not walking like a cripple this morning I might be by this evening.

Perhaps the Leg workout had drained me of life or something.

Who knows, at least we showed up and applied resistance training to the back muscles. I try and do the same thing when I am sick.

I know the immune system is shaky when you have a cold or flu but the muscles don't care, if they don't get worked they shrink (re-configure to a more appropriate conservative size).

I tried on some new straps during deadlifts, knocked out 180kgs for 8 good reps but the straps bruised the palm of my hand so only got out one set before stopping.

I've never bruised my palm before? The straps are those that go aroudn your wrist and then a flap runs across your palm. You wrap the flap around the bar. I had the Left and Right around the wrong way but didn't worry about it and the flap has a solid bump on it that I think got pushed into my palm under the weight or the lift.

Anyway, all subsequent exercises sucked because I was gripping the machines and bars differently to allow for the bruise so my Biceps got a good workout instead.

I think shrugs were the exercise I could get a good feel for.

I got a slight feel for my lats on close-grip pulldowns.

When I come up from the pulldown I tuck my head forward and let the weight really stretch the lat.

If I don't tuck my head forward the stretch is like....mehh.

Tuck it forward and it's a good stretch at the top insertion, makes a big difference.

Weighed in at 103.5kg too, no shocking gains like the last few weeks heres a couple of pics of me in bulking mode, and a faint glimpse of abs ay.

And here's an action shot LOL. Triceps are swollen into one if you read the workout about 2 days ago this is the machine where I superseted kickbacks with curls.

[laurasaur]

dude you are looking huge!!

[Android]

dude you are looking huge!!

Thanks Laurasaur, getting there.

I think I have one those BigKiwi mirrors where I look at it and go...nah! not big enough.

Have read your new Journal - will post on it soon when we see pics :twisted:

[Varven]

Maybe you need some time off to give the ol cns a break mate.. after a massive leg workout...

maybe a couple of days off...

[Android]

Maybe you need some time off to give the ol cns a break mate.. after a massive leg workout...

maybe a couple of days off...

Yep, think you're right there Varven.

Better planning so Leg and Back fall on days before a REST day would be better, cheers!

[biggurl27]

Woooot Woooooo! Looking good Andrew

[soundsgood]

Those straps work better when you mould them to your hands over time Ive found. Buy a pair of your own, dont use the gym ones, otherwise they dont sit right and you get bruised and blistered hands

Obviously helps when you wear them on the right hands though aye :poked:

Good work on the deads. Is that a PB for you Android?

[Gym rat]

Keep up the good work Android :clap: :clap: :clap: .

[Android]

Thanks Laurasaur, thanks Soundsgood, thanks Gymrat!

Last night we didn't have a weight belt, am sure my 1RM PB is just over 200kg.

Next time I'll use double loop straps, weight belt, leg wraps, and tie myself to the bar with a tow rope :-)

[laurasaur]

dude you are looking huge!!

Thanks Laurasaur, getting there.

I think I have one those BigKiwi mirrors where I look at it and go...nah! not big enough.

Have read your new Journal - will post on it soon when we see pics :twisted:

lol...just for you then...

[startinfromscratch]

wow, your one huge brother! :shock: lookin awesum.

man, if thats what you look like in bulk mode, u must lean down HARD on a cut! what do you reckon your bf% is atm android? i am yet to see my abdominals, one of this years goals... :pfft:

[runveerun]

Fantastic Android you is HUGE!!! :clap: :clap: :clap:

[Android]

Thanks guys!

I think my b/f from my regular b/f tester guy is 14% probably. He had me down for like 8-9% the week before the show last year so am guessing he's a few % higher.

I seem to carry most of my fat over the lower ab and lower-side of my back so I might look leaner than I really am. From eating loads of food my stomach needs holding in at the moment LOL!

This morning I cooked up 1.2kg of beef, it's going to be a big meat day today.

My Legs have reached the peak of their DOMS it seems and they tweak all over, bit of a hobble to me so I need the extra protein for sure.

Shoulders tonight so I want to be big and strong for those. Will think about the plan of attack during the day it's going to be a big night - sorry Laura gotta cancel on ya I'll be way to tired :twisted:

[bigred8]

Will think about the plan of attack during the day it's going to be a big night - sorry Laura gotta cancel on ya I'll be way to tired :twisted:

Hmmm, no doubt she will be majorly disappointed... :twisted:

[bigred8]

However my dear Android, you will at least get the opportunity to expose your web service to yourself in the privacy of your own home and with SOAP and serialised objects in hand send some over your wire :twisted: :twisted:

He he

[soundsgood]

^^^^

:-s