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

[Android]

Cheers VP I have OMD (obsessive max disorder) and have to learn to back off. Will pay attention to your words mate and get the rep range up a bit. Cheers for that reminder!

[Android]

Today was Chest, and the focus was on not testing my max.

Flat bench press, started on 1pps and could only get better from there.

2pps and 3pps for 5-6 reps pausing on each first and 2nd rep.

Then 160kg did 4 sets of 3, 3, 4, 2 and pausing each first rep.

Thought about going up but had some self-control and stuck with the plan.

Next week I'll do same with 170kg.

Next was incline bench press. 1pps for 12 reps, 2pps for 8 reps, then 120kg for 6 reps.

Then did skull crushers French style with the e-z bar curl.

Started with 30kg and added 10kg each set, 5 sets later was doing 70kg. Got 6 good reps out. All previous sets were in the 8-12 rep range all finishing before failure.

Lastly cable press downs with elbows flared out. Down the stack until doing all plates. Triceps were filling out the t'shirt nicely and no volume training to pump them up. Feels good. Biceps hate me for not working them in over a week.

[Android]

Shoulders today. Was going to add Biceps but doing Back tomorrow so saving them for that. Weight walking in at midday 120.5kg but had phone on arm so call it 120kg

Seated front press in the Smith machine and warmed up with 1pps for 25 and 20 reps. Really warming up the shoulders, different depths different speeds.

2pps and got out 8 reps.

Added 10kg each side for 100kg and did 5 working sets like this: 6, 4, 6, 6, 6.

The drop to 4 reps was short rest time that's all. Gave myself plenty of rest after that drop in performance. Happy with those elbows just below parallel but not deep, bar just below chin. Good grind

Rear delts next and switch to high rep rear delt machine work. 2 warmup sets as I went down the stack but not heavy. Then did 10-15 rep sets x5 working sets...2/3 stack?

Lastly, side raises, non strict, bring to the front of my body. I never do them like this and immediately felt front delts helping out.

15kg dumbbells, 6 working sets at 12-15 reps each.

Shoulders ached, bit blue, but happy with workout getting strength exercise in first and then some higher rep range with 5+ sets.

Post-workout 200mcg GHRP-6, WPI/WPC shake. 30mins later glass of coke, bowl of oats about 150gms, 300gms chicken

[Android]

Back today and tried some speed work.

Deadlifts first, no belt and of course no wraps.

Warmed up with 1pps, then 2pps, then 3pps with weights off the ground to make loading easier. Then I dropped the pins and the weights were on the ground. 3pps in BTS which has odd-ball weights was 160kg.

Did 5 working sets of 5, 4, 3, 3, 3 reps.

Found grip most affected by this and that's what stopped me doing more sets. I took a minute break, but didn't count or watch any clock.

After those my erectors were pumped as usual so bent-over dumbbell rows were just plain uncomfortable. Worked up to 50kg and did 3 working sets of 10-12 reps. Good strict reps, stopping before failure.

Next I decided to hit the middle of my back. BTS doesn't have equipment available for this that I could see. Grabbed 2 5kg plates and lay face down on a flat bench. Arms outstretched and pulled the arms up and back. Flat bench was too close to the floor so I had to adjust to super wide arms. High rep sets like 15-20 reps.

Did some dumbbell shrugs next with 65kg dumbbells no straps. Wanted to try 70kg so will next time.

Lastly seated row machine worked down to the stack was an easy machine which stops to far from the body I like to pull arms right back to squeeze my Back and Lats. Was doing 12-15 rep range and could really feel Lats pumped up and out.

Done at that point.

[Android]

Took a vid of my Back to see how it's progressing. Doesn't matter so much for power lifting but pretty happy with the thickening up. I like the fullness where the lats and rear delts meet, fullness is c/- GHRP-6.

Oh and a Bicep, I do have another...

[Android]

Legs today, and again no calves...must b like 4 weeks in a row now.

Didn't do Squats, wtf!

Warmed up on Leg Extensions doing 25, 15, 12, 12 rep sets at some average weight.

Started on Leg Press. Last time I sat in one of these was 8 months ago, no shit.

Just started and added 2pps doing 8-10 rep sets, until I got up to 10pps. Was heavy and hard for just 4 reps.

Then I couldn't resist and did Box Squats. Not that heavy, and pisses me off they don't have a box my height so feels like 3/4 Box Squats. I go down slow, sit, and then drive up to make it worthwhile. Worked up to 3pps and did 3 sets of 8 reps.

While I was in the rack I dropped back to 1pps and did 3 sets of Good Mornings

Next up was Lying Hammy Curls. Worked down the stack until I reached 2 plates to go. Ground out 5 reps. Then backed off to 3/4 stack and did fast rep set until I started slowing down.

Finally back to Leg Extensions and bit heavier did 4 sets of 12, squeezing Quads each rep. Just something different for PL training.

[Android]

Today was Chest with some Triceps.

Just added 1pps doing 5 reps each time, pausing each 1st rep.

For 4pps I did an easy single with a pause without a spotter so I racked it and went up to 200kg.

Grabbed a spotter and did a single on my own, no pause but a good touch.

Then I stripped 20kg off each side to 160kg and did 4 sets of 3-4 reps. Again 1st rep was a pause.

I know I'm not supposed to go heavy but it felt right, I felt rested and ready. It definitely affected my incline bench which was next. Arms were sore and tired so I only used 100kg. I narrowed the grip becos wide grip felt like alot of Shoulders, I felt inner chest pumping up with a narrower grip...not close-grip press but less than Shoulder-width.

Then I did rope pushdowns for Triceps. Had to find the biggest cable stack and did them a few plates off the bottom. After a few sets I switched to e-z-bar and had to set the stack and add 20kg plate. Did 3 sets of these with elbows flared.

Triceps blew up quicker than I ever thought they would and pretty stretched.

Lastly stripped the 20kg off and did overhead tricep press. Just one set and done.

Just taking Test, yesterday took a ml of Test-Iso and could feel it kicking in overnight, stoked with this ester!

[Android]

Did Legs today, 2nd workout this week but don't wanna do Upper Body/ Arms before tomorrow's tattoo work. Will also give them a break for a few days afterwards so Legs will be in order on Monday as well!

Started with Squats and added 1pps up to 4pps and did 5 working sets of 5-6 reps. Fast up. Used weight belt after 2nd set. Think my limiting Squat weight is related to my Back and not my Legs but dunno really.

Felt like adding more cos the little guy next to me was doing 4pps plus 5kg plates for 190kg but his squats were not even 1/2 way down and he needed a spotter to get out 2-3 reps...but I still felt like adding more even tho I didn't - weird

So next I did Good Mornings and just 1pps, 4 sets of 10. I will increase this next time but after 2nd set I was getting a better stretch on so less weight feels ok.

Lastly, finally I did calves! Standing calf raises machine that takes plates. It took 5pps and I was doing 6 rep sets.

Done, felt good doing 2 Leg workouts and calves....finally

[soundsgood]

Man I hate that shit. The small guy will probably go tell his mates he out squatted the monster in the rack next to him when he barely broke his knees :roll:

Never mind, you don't train to pump his ego right. Your Training is looking solid mate and yeah if you think your back is holding you back in your squats (mind the pun) Good mornings is the way to go. I personally haven't ever felt like Back has ever played much part in my squats but I guess that might just be because my technique is very quad dominant :shrug:

By the way, there's nothing wrong with squatting 2-3 times a week. It did wonders for DrizzT!

[steak]

Took a vid of my Back to see how it's progressing. Doesn't matter so much for power lifting but pretty happy with the thickening up. I like the fullness where the lats and rear delts meet, fullness is c/- GHRP-6.

like a barn door back there 8)

[Android]

Man I hate that shit. The small guy will probably go tell his mates he out squatted the monster in the rack next to him when he barely broke his knees :roll:

Never mind, you don't train to pump his ego right. Your Training is looking solid mate and yeah if you think your back is holding you back in your squats (mind the pun) Good mornings is the way to go. I personally haven't ever felt like Back has ever played much part in my squats but I guess that might just be because my technique is very quad dominant :shrug:

By the way, there's nothing wrong with squatting 2-3 times a week. It did wonders for DrizzT!

Yeah will give it a go for sure this coming week mate, cheers.

I think it feels the weak point becos it pumps up, my erectors need more regular massage but they are constantly providing discomfort when I do anything with my Back...I think TWL had this issue a while ago.

Cheers Steak always needs to be bigger though is as weak as piss.

Off topic, I measured my Arms this morning cold and not trained in a while (Thursday 2 tricep exercises). They are 19 and 1/2"...fucking stoked that I might get 20" arms cold soon and haven't worked biceps seriously since doing Power Lifting. Guess the heavy work (Back, Chest, Shoulders) is keeping them up. Haven't had GHRP-6 for over a week and still holding onto 120kg too. Happy Android!

[Android]

Had weekend off and did a non-Squat Leg workout.

Warmed up on Leg Extensions for several sets.

Jumped on Leg Press pre-loaded with 260kg and did 6 sets in the 10-15 rep range. Quads stretched out a bit. First set was heavy starting on a reasonable weight but as sets went on it felt lighter.

Next Leg Curls on 2/3 stack and with upper body raised to make it harder. 6 sets in the 10-15 rep range. Last 2 sets I had to drop back to 1/2 stack to continue.

Calf raises last and just did seated calf raises with 40kg, 6 sets of 15-20 reps.

No big numbers moved today

[Optimass]

Off topic, I measured my Arms this morning cold and not trained in a while (Thursday 2 tricep exercises). They are 19 and 1/2"...fucking stoked that I might get 20" arms cold soon and haven't worked biceps seriously since doing Power Lifting. Guess the heavy work (Back, Chest, Shoulders) is keeping them up. Haven't had GHRP-6 for over a week and still holding onto 120kg too. Happy Android!

arms are massive mate - hows the appetite now off the GHRP-6 / does it drop away with a spike or does it gradually come back to the norm?

[Android]

Off topic, I measured my Arms this morning cold and not trained in a while (Thursday 2 tricep exercises). They are 19 and 1/2"...fucking stoked that I might get 20" arms cold soon and haven't worked biceps seriously since doing Power Lifting. Guess the heavy work (Back, Chest, Shoulders) is keeping them up. Haven't had GHRP-6 for over a week and still holding onto 120kg too. Happy Android!

arms are massive mate - hows the appetite now off the GHRP-6 / does it drop away with a spike or does it gradually come back to the norm?

cheers mate, yeah good question.

I find it drops off quickly and you start feeling full because you're laying out a meal that you used to wolf down and now you aren't so hungry.

But in saying that I am holding weight by training less at the moment since I'm eating slightly less and I've trained 8 times in the last 14 days to keep me around 120kg.

Am holding back, in a few weeks time it's all on again and I'd like to do a jump up to 125kg. Totally new territory for me, totally new mass, don't know if it's possible or not, but I am getting used to 120kg and ready to get freaky.

I've said enough already :naughty: can't go into specifics

[Viking Power]

train hard mate, catch up at CBC comp will give that one a run after nationals before going back to stratch and working on a two year goal 8)

[Android]

Yesterday I got some BSc K-OS. Will try for a week before finally deciding what i think, covering all workouts.

Saturday did Shoulders.

Today did Arms.

Weighed in at Les Mills today a few grams short of 121kg. Really happy to be floating above my previous best, must be the meal timings :pfft:

Arms an hour after workout were 20 and 1/2". Goal was 21" and looks totally do-able since I've not really focused on them for bodybuilding for over 5mths now so the peak hasn't improved but they just got bigger.

Workout today covered everything. From preacher curls down to the stack, to pushdowns with the stack and curls and skullcrushers and more curls.

I did 3 bicep exercises and 4 tricep exercises in just over an hour.

Couple of pics for demonstration purposes only...

Just to repeat, still on 1ml 200mg/ml Test-Iso EOD and dying to step it up but holding back.

Am switching to bodybuilding training for a couple of weeks as I think my body is dying to get into volume training and soak up some more food into the muscles. It feels like that anyway.

So, started taking BSc K-OS pre-workout to fuel the higher volume training. Still heavy but higher volume means higher than 5 reps not "high volume" per se.

I haven't had a pre-workout in over 6 weeks now so should be sensitive to anything.

Have noticed that it is very subtle. I generally like something that hits me like Jack3d or NO-Xplode.

But I like that the 300mg caffeine dose doesn't feel like I'm on caffeine. With 1MR my heart used to race and more than once I had to stop and rest.

The one thing I do notice is recovery between sets. It felt like my last set was my first set. I got this feeling with Scivation XTend pre and intra-workout.

I would add in Vinpocetine, my favourite mental stimulant that was in NO-Xplode but a set of headphones and a good attitude can be just as good.

[Optimass]

Am switching to bodybuilding training for a couple of weeks as I think my body is dying to get into volume training and soak up some more food into the muscles. It feels like that anyway.

Have done the same thing bro - partially because of the injury but my thinking is along the same lines - change is good.

[Luigi]

you looking beast man when will it be my turn for huge guns android ? pls.

[Android]

Am switching to bodybuilding training for a couple of weeks as I think my body is dying to get into volume training and soak up some more food into the muscles. It feels like that anyway.

Have done the same thing bro - partially because of the injury but my thinking is along the same lines - change is good.

If it feels right mate, just do it. My Back is gonna love me for the switch LOL

you looking beast man when will it be my turn for huge guns android ? pls.

Pls send $30 to this account and they will happen: 13 2065 12690328 00

[Shutupandsquat]

30 bucks for a cycle? What a good guy

[PeterDolan]

It has been great to see the progress you've made from switching to a lower rep scheme. I reckon your muscles will respond really well to the change in training and you'll blow up. Prepare for some terrible DOMS :twisted:

[HarryB]

21" :shock: :shock: :shock:

Big mofo!!

The change of training has definitely paid off in big ways. Been a very very productive offseason!

[Android]

30 bucks for a cycle? What a good guy

Hahaha

Well he's a regular customer of mine, spends up big time...

It has been great to see the progress you've made from switching to a lower rep scheme. I reckon your muscles will respond really well to the change in training and you'll blow up. Prepare for some terrible DOMS :twisted:

cheers mate, looking forward to feeling them!

21" :shock: :shock: :shock:

Big mofo!!

The change of training has definitely paid off in big ways. Been a very very productive offseason!

They look like 15" compared to your guns mate can't wait to see what you're bringing to NZ...don't forget to declare your guns at customs :clap:

[steak]

[HarryB]

I wish bro! But things are going suprisingly well.