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

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Android Veteran member

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I had a REST day yesterday which is uncommon as I had one on Sunday and just did a workout on Monday. I was too tired to give Legs a good pounding so saved it for today.

I didn't do squats or leg press, no pressing movements, a very different Leg workout today.

First up was lying hamstring curls, did 4 20-30 rep sets and went as far as I could into pain territory before ending each set.

Next up was a girly machine, and was quite surprised to see Deepsouth bring up the adductor machine question in another post just today, the same day I do 3 exercises for this area....good timing or spooky!

This machine does 3 different exercises, first one is leg going from infront of you to behind you and is for the glutes and glute tie-in. If you squeeze real hard it helps. I personally think no machine and stretching out the leg as it goes backwards is better as the machine doesn't allow you to do this the leg remains bent. 4 sets per leg 20-30 reps each set.

Then you face the machine and place a leg under the pad and try and move the leg outwards, this is again for glutes min and max. I did 3 sets per leg for 20 - 30 reps. Then you place your leg over the pad and move the leg in front of the rear leg to do the adductors and minor glute work. Again light weight just squeezing and trying not to twist the body.

Nothing pumps up despite how much NO drink I had pre-workout when you do these it's quite sad really :-(

Then I did one-legged leg extensions, placing my body over the leg I am working and twisting the foot inwards, this really placed stress on the outer thigh I got no teardrop work at all it was all outer thigh, awesome exercise when done like this.

Finally standing calf raises for 5 sets I did about 100 raises in total. Then seated calf raises for 4 sets and although I only had a 20 plate on it I concentrated on keeping the calf tensed an 'on' throughout the movement, even as the calf went down I was squeezing the calf...so reps were in the 15-20 range.

That was legs and apart form lying hammy curls and calves, the other exercises were all new for me. I feel I will need a squat and press in the weekend though for sure. AM interested to see what happens with my Legs tomorrow as I really gave it heaps to my smaller muscle groups today.

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Android Veteran member

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Training has taken a back seat in the last few days, big week mentally.

Been charged with common assault after a cyclist flipped me the bird as I drove past him last week, I parked up, got out of my car, and according to his statement I struck him for being a dickhead ... but I don't remember 8)

I'm only 6' tall, he reckons I'm 6'2" and his witness says I am 6'2"-6'4" hehe I love bodybuilding!

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Luigi Veteran member

Luigi

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Training has taken a back seat in the last few days, big week mentally.

Been charged with common assault after a cyclist flipped me the bird as I drove past him last week, I parked up, got out of my car, and according to his statement I struck him for being a dickhead ... but I don't remember 8)

I'm only 6' tall, he reckons I'm 6'2" and his witness says I am 6'2"-6'4" hehe I love bodybuilding!

LOL! thats awesome :lol: :clap:

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Android Veteran member

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LOL

I just called the guy out for flipping me the bird and using some bad language while riding a bicycle and no helmet. Now I'm the criminal because he exaggerates the experience to a level far beyond the reality, and a witness driving along and talking on a mobile phone at the same time (witness's own admission) that he spoke together with afterwards concurs with him.

Honestly I would call anyone out if I was walking along the street and someone did it to me, but because I was in a car they call it road rage ... yeah right.

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Android Veteran member

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Yesterday was the first time in the gym since last Wednesday when I did Legs.

I've had a week off from training and the eating regime that I usually enjoy just because there's alot on right now.

If I can't eat as well I do make it a habit of not going to the gym and working hardout as I usually do.

So yesterday was upper Back, hitting the traps as I am focusing on for the next couple of months mostly.

I forgot about weight and just did 'feel'.

The seated row machine with a wide grip was first up, did 4 sets and got out 90 reps, it went something like: 30, 20, 15, 25 with the last set some rest-pauses to squeeze out the extra reps.

The whole time I am trying hard to just use my Back and feel the muscle in the middle working.

Doing the seated row is hitting it quite low and my hope was to work my way upwards.

Next up was incline dumbbell shrugs, did 4 sets with 20kg each arm and shrugged my way through in sets of 20.

Next up was a cable machine with 2 arms, stand facing it and bent-over, from the bottom pull the cables up and back, keeping elbows as high as possible.

I did 0kg plates, yes that's right, zero, nada, nothing, not a thing. And repped out 20 - 30 reps each set and squeezed the hell out of my inner back.

I really felt this one hit new Back muscles more than the incline shrugs did and could feel the muscle tiring under the enormous weight of 0kg.

Lastly I didn't want to neglect my Lats plus I wanted an exercise that would involuntarily still use the lower traps even a little bit. So I jumped on a row machine (like a cable row but uses arms instead which allows high elbows.

I repped this out with a bit of weight, adding more weight each time and tried to keep the Lats 'activated' from start to finish.

This morning my Back aches, from behind the visible traps and below, the traps on the neck are fine. If I squeeze my Back I can feel they've been worked over.

Something new coming up for me, misses is off to China for 6 months!

This is huge for me, I will miss my baby girl and wife but it'ss omething we've talked about going back there to raise her in the first year so when they come back mum can work again and baby is ready for day care.

This means I can focus 110% on growing, posing, and refining myself for the Nationals. Also means I might be able to make the NABBA Nats as well so happy with how this is panning out.

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Flex Senior member

Flex

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android rids the world of the curse of the evil cyclists

Actually - not so funny. While I sympathise with Android - the guy in that pic killed some folks, if I've got the right accident (Mexico, I think).

Yeah that's pretty shit really. That photo made it to onto the front page of the Herald last year. The guy was drunk and fell asleep and plowed through all the cyclists in a race killing one of them and injuring a lot more. Not the coolest thing to laugh about.

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Small Senior member

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Something new coming up for me, misses is off to China for 6 months!

This is huge for me, I will miss my baby girl and wife but it'ss omething we've talked about going back there to raise her in the first year so when they come back mum can work again and baby is ready for day care.

thats saddy! aren't you going to hate missing out on those milestone things!?! like crawling, teeth, words, laughs etc

skype ftw :P

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Android Veteran member

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Yesterday was Triceps, nothing else just this small muscle group of muscles.

I took my new LG Sciences Andraulic and a scoop of Superpump250, plus a double shot coffee 30 mins before getting started.

Warmed up with 4 sets on the cable tricep pushdowns with a straight bar, I rarely use a straight bar as it's uncomfortable but went with what I don't normally do.

I completed 4 sets and did over 100 reps then added a bit more weight and repped out 20 hard ones, lowered the weight and got out a few more.

This exercise alone got my Triceps pumped up and hurting. The light weight allowed me to really squeeze the heads which is where I am lacking muscle size.

I can go heavy on triceps, my best is x4 20kg plates around my waist for 4 dips...but it hasn't caused the muscle growth I want so lighter weight, squeezing, contracting, holding is where I am at right now to build up some depth in the tricep horseshoe.

Next exercise was close-grip bench press, I did decline and pressed the bar away from my neck so as to move away from shoulders.

Did sets of 15 reps with 20kg on each side of the bar and stoppe donly when my chest started hurting from lactic acid and so many reps.

Moved over to a straight bar lying tricep extension and only did 2 sets before deciding this wasn't working for me, I couldn't squeeze anything in this movement.

Next up was a seated tricep pushdown machine and I love this machine as I can squeeze and hold each rep and feel the pump and pain.

I did light weight and 20-25 rep sets and this I think was th ebest exercise of the night as far as feeling the right muscles.

Next up was a behind the neck tricep extension machine, another good one did usual 4 sets 15 reps yada yada.

Finally I did tricep kickbacks on a cable machine with no weight at all for 4 sets and repped it out as much as pain would allow which is just under 20 reps per set.

Today the Back is still tight, now the triceps are hurting I can't squeeze them without noticing them hurt. It's not a disabling DOM but it is a good feeling :-)

REST today as it looks like Legs are tomorrow.

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boostinggtir Senior member

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I've also got a good feeling in my tris from smashing them yesterday, with plenty of drops sets. Hey, what would you recommend for hitting the top of your tris where it protrudes out, just above the horse shoe part? Am I correct in thinking kickbacks an close grip bench are the best? I've just started back on 8-15 reps sets recently, I'd been doing super high rep prior, an seem to have lost abit of the size there.

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Android Veteran member

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I've also got a good feeling in my tris from smashing them yesterday, with plenty of drops sets. Hey, what would you recommend for hitting the top of your tris where it protrudes out, just above the horse shoe part? Am I correct in thinking kickbacks an close grip bench are the best? I've just started back on 8-15 reps sets recently, I'd been doing super high rep prior, an seem to have lost abit of the size there.

I'm not sure yet mate, it's an area I also need to improve upon to give the tricep some real depth. I'd be keen to hear of anything that works as I've done kickbacks to death for years and still lacking great depth.

I've a niggling feeling that perhaps it's about being strict, it's easy for shoulders to come in to play or for the body to twist a little...but to answer your question, I don't know :cry:

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Android Veteran member

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Have taken a week off, and taking another week off.

2 weeks off form me entails visiting the gym once in those 2 weeks per body part as a maintenance thing.

My misses is off to China on Thursday so I'm going to eat alot over the weekend and build up for the following Monday to start my 12 week bulking phase again. This is the last bulking I will do before the 12-week countdown to the Nationals so it's balls to the wall for me and I expect to be consuming higher fats and higher protein as my main calorie source. Of course carbs too but no more than I consume right now.

I have started to listen for music that I like and running possible routines through my head. I will put aside time each night for posing and practise.

So it'll be 6 eggs, oats, and a protein shake for breakfast, 1kg of meat during the day with 400gms (uncooked) of white rice, then a workout, then another 1/2 kg meat and some oats or baked beans for dinners x2. That'll be my staple bulking diet for 12 weeks.

In the gym I'll be concentrating on lower traps, triceps, legs (quads, hammies, calves) and bicep peak, and front and rear delts as primary muscle groups to hit. That's almost them all I know! Side delts and chest will still get worked but they'll take less of my time and intensity until I re-assess my physique at the 12-week out stage.

I'm hoping by then that I have the balance I am looking for and that the final 12 weeks are tweaking areas like abs, adductors, and anything else that seems lacking at the time.

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1day Senior member

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sounds like ur on a mission mate! man its scary to think nats are that close(cause CNIs a wk earlyer ,4 me). mite hav to rack ur brain ova these next few mths to get the dwn low on the tips and tricks of a master 8) :pfft:

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