basics

[EMC]

im not enhanced bro. that was only 6 weeks. im actually suspect of low test! ive been held back alot with injuries from poor form, compressed back, shoulder issues, and hip flexor tendonitis (current). but alot of antiflamme, physio and better form now - im seeing results.

hip flexor tendonitis is that the adductor portion of the hipflexors? popping of the groin??? how did you compress your back? yeah i had a few injuries myself but now on track..so are you planning on running another cycle?

[startinfromscratch]

hip flexor tendonitis is that the adductor portion of the hipflexors? popping of the groin??? how did you compress your back? yeah i had a few injuries myself but now on track..so are you planning on running another cycle?

bang on mate, re hips. since getting more depth in squats. comp'd back squatting with crap form early on.

another cycle? :wink:

[jono]

increase the big 3.. gogo :grin:

[startinfromscratch]

my run on saturday aggrevated my hip, so took a precaution and rested on sunday. today i bought some voltaren25, the strongest non-script antiinflamm you can get, after an 'interview' with the dam chemist. seemed to help, as hip gave me no grief today, with a small pb in fronts.

got to gym and every rack was taken, so dod some hip flexor stretches and waited. me and another guy were both waiting, so shared the first rack that became available. the other 2 racks were being used by pman and sportsgirl, so yakked a little too...

last week was a pb with fronts of 65x3,70x2(ugly)

fronts

40x8

60x5

70x4

70x4

70x4

70x4PB, but ugly as. maybe a bit optimistic, but meh.

60x8

sldl

2nd time trying these, so still light. getting better, needs more practice

80x8

80x8

80x8

80x8

80x8

finished with 2 sets of hacks, but could feel hip just starting to niggle so thought better of it.

weights still 88, if its still 88 end of next week, will up cals.that is all.

[jono]

my run on saturday aggrevated my hip, so took a precaution and rested on sunday. today i bought some voltaren25, the strongest non-script antiinflamm you can get, after an 'interview' with the dam chemist. seemed to help, as hip gave me no grief today, with a small pb in fronts.

got to gym and every rack was taken, so dod some hip flexor stretches and waited. me and another guy were both waiting, so shared the first rack that became available. the other 2 racks were being used by pman and sportsgirl, so yakked a little too...

last week was a pb with fronts of 65x3,70x2(ugly)

fronts

40x8

60x5

70x4

70x4

70x4

70x4PB, but ugly as. maybe a bit optimistic, but meh.

60x8

sldl

2nd time trying these, so still light. getting better, needs more practice

80x8

80x8

80x8

80x8

80x8

finished with 2 sets of hacks, but could feel hip just starting to niggle so thought better of it.

weights still 88, if its still 88 end of next week, will up cals.that is all.

nice work dude.. same bw as me :grin:

[startinfromscratch]

nice work dude.. same bw as me :grin:

yea, just fatter and weaker :grin:

[justhell]

started basically start of the year properly. messed around for a few months before that. was 72k in jan last year, so being 88 a year later, with only a little extra gut then i already had, is great for me!

hey startinfromscratch,shit youve done well mate thats a lot of weight to gain aye,you must have that eating sorted.

8)

[jono]

nice work dude.. same bw as me :grin:

yea, just fatter and weaker :grin:

i doubt it, im pretty fat, and pretty damn weak :grin:

[startinfromscratch]

hey startinfromscratch,shit youve done well mate thats a lot of weight to gain aye,you must have that eating sorted.

8)

cheers mate, yea its bloody hard,expensive work stuffing your gob! but its good seing some muscle going on inder the flabulous gut! :pfft:

i doubt it, im pretty fat, and pretty damn weak :grin:

whateva franco! :grin:

[startinfromscratch]

today did some chest. coudnt help but notice that after having to wait for a rack yesterday, not 1 single rack was taken when i walked past. fuckheads

well last week i did declines, sets of 5@60kg, and mentioned it was a touch light. so today i thought id try some triples at 70k, but turned out i was able to,just,gring out 5 reps with 70k. stoked! so ground out 5 sets at 70k, big jump from last week. after these, i thought f*ck it, il do some doubles at 75k. slapped on the bikkies, and managed 4 reps! woot, then another 2 sets of 4. def. a pb. i fucken hate the setup of the declines at lesmills, its so retarded it not even funny.

also was provided the free entertainment of a guy benching invisible 6-board presses, for reps! mean maori mean

wanted to do some skullcrushers next, but all the curling bars were in use. typical eh, squat racks free, curl bars taken. oh well, did 5 heavy sets of ppushdowns (5-6reps). overall happy, rest tommorow.

decline bbell

30x15

40x10

50x5

60x5

70x5

70x5

70x5

70x5

70x5

75x4

75x4

75x4PB

tripushdown mach.

5 sets 6-8 reps

[jono]

today did some chest. coudnt help but notice that after having to wait for a rack yesterday, not 1 single rack was taken when i walked past. fuckheads

well last week i did declines, sets of 5@60kg, and mentioned it was a touch light. so today i thought id try some triples at 70k, but turned out i was able to,just,gring out 5 reps with 70k. stoked! so ground out 5 sets at 70k, big jump from last week. after these, i thought f*ck it, il do some doubles at 75k. slapped on the bikkies, and managed 4 reps! woot, then another 2 sets of 4. def. a pb. i fucken hate the setup of the declines at lesmills, its so retarded it not even funny.

also was provided the free entertainment of a guy benching invisible 6-board presses, for reps! mean maori mean

wanted to do some skullcrushers next, but all the curling bars were in use. typical eh, squat racks free, curl bars taken. oh well, did 5 heavy sets of ppushdowns (5-6reps). overall happy, rest tommorow.

decline bbell

30x15

40x10

50x5

60x5

70x5

70x5

70x5

70x5

70x5

75x4

75x4

75x4PB

tripushdown mach.

5 sets 6-8 reps

nice benching mate.

i havnt benched in like 5 years :grin: 8)

farking BB bench 8)

[startinfromscratch]

i havnt benched in like 5 years :grin: 8)

farking BB bench 8)

!?

[jono]

i havnt benched in like 5 years :grin: 8)

farking BB bench 8)

!?

i only ever did cg bench.

used soley dbs + dips :nod:

[steak]

volume ftw

[startinfromscratch]

volume ftw

cheers man, i really feel like im moving in the right directions

speaking of volume:

m1 1.5cup oats, lsa,banana,myofusion,yogurt

m2 1.5cups rice,200g chicken

m3 1.5cup rice,185g tuna

m4 1.5cups rice,200g chicken

train, postworkout=doubleshot myofusion+glucose

m5 6 jumbo eggs, mashed on 3 pieces mckenzie bread.(-3yolks)

m6 1cup rice,200g chicken

m7 300ml milk+myofusion

[startinfromscratch]

today is rest day. im loving this extra volume training, though my body is not :pfft: i have doms for africa, quads/glutes from monday, chest/tris from yesterday... its awesome. will post eats later.

[jono]

eat eat grow grow

[Big john]

today is rest day. im loving this extra volume training, though my body is not :pfft: i have doms for africa, quads/glutes from monday, chest/tris from yesterday... its awesome. will post eats later.

would you like to up size your serving of Doms? :pfft: 8)

[startinfromscratch]

today is rest day. im loving this extra volume training, though my body is not :pfft: i have doms for africa, quads/glutes from monday, chest/tris from yesterday... its awesome. will post eats later.

would you like to up size your serving of Doms? :pfft: 8)

lolz na man, ive got more than enough :grin:

[startinfromscratch]

well, still have hammy/glute/chest/tri doms. so today, i thought id do some rack pulls. i deadlift like a 5-yearold chinese girl on a low carb diet, so i thought id see where my strength is in the top half of the ROM, compared to standard deads. ive only ever gotten 140k off the floor once, a while back. i think i needa strengthen my hamms..

rackpullz-below knee

60x10

100x10

120x5

140x4

150x3

160x2

140x3

140x3

140x2

weighted back ext

45kx5

45kx5

45kx5

45kx5

45kx5

done. obviously my hamms need to get some strength, for my floor deads to come up..

[jono]

nice pulls dude.

whats your squat at compare to your dl?

[startinfromscratch]

nice pulls dude.

whats your squat at compare to your dl?

youre a psychic motherfucker ay? ive been planning on posting up a thread on the subject of ratios.... untested 1rm for squat,90k. :oops: if my hip hold up, i will surpass that soon... :twisted:

[jono]

nice pulls dude.

whats your squat at compare to your dl?

youre a psychic motherfucker ay? ive been planning on posting up a thread on the subject of ratios.... untested 1rm for squat,90k. :oops: if my hip hold up, i will surpass that soon... :twisted:

from my experience - whenever my squat or dl improved so did the other.

your god damn right - 6.99/min call this number :pfft: :grin:

[startinfromscratch]

from my experience - whenever my squat or dl improved so did the other.

i am also thinking/hoping this :grin:

today's train.

bbell row

30x10

40x10

50x10

60x5

75x5

75x5

75x4

75x3

75x2

70x5

70x5

70x5

c/g pulldowns

150x5

160x5

160x5

160x5

160x5

160x5

170x3.5,

170x3

170x3

170x3.5

rear delt cable flys

4 sets 10reps

seated db alt curls

10x10,10x10,

12.5x6

15x5

15x5

15x5

15x5

15x5

standing hammers

12.5x5

15x5

15x5

15x5

done.

[Big john]

puttin in some good volume bro....doing similar style myself, it just fucks u up eh? 8) keep it up bro