basics

[Luigi]

in on rakich thread

[steak]

good start to the recomp brah. Keep at it! 8)

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yesterday was a rest day but done a shitload of tissue therapy. consisted of:

violator rolling back

violator on hips -sore

foam roller on hips and hammies

baseball therapy on calves - sore as f*ck!

baseball on knees and top of shins

today i went in and did some tech work on squats, no serious weight. i feellike my knee travel is no longer a problem, if i can get my hammies/ankles mobility sorted, i can stop losing my arch when i am going for depth. watch lower back in vid......

today

squats

tech stuff

incline db curls

5 sets 8-10

db rows

4 sets 5-10 reps

ezibar curls

4 sets 10 reps

short and sharp.

tommorow morning will be baseball work on upper back and delts.

todays eats

m1 100g oats,30g almonds, 40g WPI

m2 250g chicken breast (cooked weight), 30g lite mayo

m3 400ml calcitrim, 50g WPI

dinner - chicken curry (no rice, less sauce, more meat)

later - probly more chicken breast, or PB crackers and WPI

[Pseudonym]

work i have come off of nightshifts, and am doing afternoon shifts now (1pm start). better than nights, but still doing 10-11 hour days, and we do 9 days on 5 days off.

What do you do, Startin? That looks like a Fire Service rotating shift?

[startinfromscratch]

work i have come off of nightshifts, and am doing afternoon shifts now (1pm start). better than nights, but still doing 10-11 hour days, and we do 9 days on 5 days off.

What do you do, Startin? That looks like a Fire Service rotating shift?

baker mate. just work in a funky workplace lol

[steak]

squats lookin tidy enough bro 8)

[startinfromscratch]

squats lookin tidy enough bro 8)

chur bro, hammie stretching daily and some lowback targetted work should see that buttwink lessen.

rest day today. eats:

m1 100g oats, 30g almonds, 40g WPI

m2 400ml calcitrim, 40g WPI

m3 220g chicken,30g lite mayo

m4 same as m3

m5 (now) 5 eggs, bacon.

feeling swole as after eating so much all day. (not srs)

[Big john]

squats lookin tidy enough bro 8)

+1

[startinfromscratch]

good fast training today, all done just under an hour.

low incline db press

12s,18s,28x10,32sx10,38sx10PB?superset to failure with 18s

43sx4PB

swiss press

4 sets 8-10 chest farrrrked

db side raise

4x10 strict

cable b/o rear raise

4x10aside

facepulls

6 set ramp, 10reps each

eats today

m1 100g oats,30g almonds,40g WPI

m2 400ml calcitrim, 40g WPI

m3 200g chicken,30g mayo,40g cheese

m4 same as m3

pretrain superfood - choc muffin lol

post train - beef stew (bout 250g beef, trace carbs)

weight is dropping a little too quick for my liking, weighed 108.4 this morning. so added a small amount of cheese to 2 meals. Although saturated fats are bad, the nutro profile on edam cheese is mint, 100g cheese has 25g protein,25g fat, and no carbs. i need to decide on what to eat pretrain on work days, muffins are not ideal lol. need to invest in some stims i think, havent stimmed up for ages....

[AgentOrange]

the initial weight loss might be attributed to the sudden change in diet/cals.

surely it will stabilize? I hope you took b4 pics kent wanna see how ripped u can get, thanks for the motivation.

[Luigi]

108 ? shit you put some weight on bro !

[startinfromscratch]

the initial weight loss might be attributed to the sudden change in diet/cals.

surely it will stabilize? I hope you took b4 pics kent wanna see how ripped u can get, thanks for the motivation.

noods

108 ? shit you put some weight on bro !

got up to 115 lolololol

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todays eats

m1 5 eggs on toast (100g carbs)

m2 200g chicken,40g cheese,30g light mayo

m3 same as m2

preworkout - muffin and sugarfree V lol

postworkout - meat off 1small chook, with a little gravy

before bed - milk+WPI

did 2 moves ive never done before. i thought i was gonna be able to load up on the archback GM's, but turned out to be really hard trying to keep the arch.

heres the vid i used as a guide (dave tate)

http://asp.elitefts.net/qa/default.asp?qid=63102&tid=109

warmups

rotators,legswings,hill climbers etc

archback GM's

bar

40x10

60x5

80x5

100x5 (B)

100x5

100x5

seated GM's

40x10

60x10

80x5

100x5

100x5

back extensions

4 sets, last set dropset up the stack

no training again till tuesday :evil:

[startinfromscratch]

weight this morning was 107.4, so still heading down rapidly.

todays food sofar

m1 100g oats, 35g almonds,50g WPI

m2 200g chicken,40g cheese,30g mayo

m3 same as 2

preworkout - choc muffin lol

dinner - 5 eggs, a little bacon

later - milk+WPI

traiing

warmups

chain bench (+20 all)

40x8

60x5

80x5

90x3

100x1 - harder than it should be!

90x5

90x5

90x3

flat db press

5 sets 6-10, various pauses,negatives etc

flat hammer grip press

4 sets 8-10

superset:

v-bar pushdowns+ rope extensions, 3 rounds each

tris fried, im fried. today was 8th shift straight, tommorow is 9th then off for 5 days 8)

[Big john]

nice sesh there bro..good volume :clap:

[steak]

Fruit muffins have more carryover :wink:

[startinfromscratch]

man cant beleive how trashed my chest is today. It must have been the change of technique, as normally i struggle to get good chest doms without doing incline work. So tonight i tried a slower tempo with all exes, so if my lats are smashed tommorow i will know i have evolved

slower tempo makes even light weights hard, but feels like it is doing good work.

BB rows

sets of 6-10 reps

bar

40

60

80

80

90

80

60

closegrip pulldowns (neutral grip)

3 sets

w/g pulldowns

4 sets 8-10reps

seated c/g rows

4 sets 8-10

all done in about 45 mins. still think i need better activation when working my back..

tommorow is my long awaited carby day. wont be goint OTT, but will be my first time in weeks being in a calorie surplus. will cut out the extra fats i usually have (almonds/cheese/mayo etc) and be having carbs through the day and i predict burgers for dinner. pics to come lol

[steak]

long awaited carby day.

smash it! :twisted:

[bar-belle]

so if my lats are smashed tommorow i will know i have evolved

Haha I like this :grin: Enjoy carby day... I will be jealous!

[startinfromscratch]

carb day was good, didnt do 10,000 cals or anything but was a nice break :grin:

did a really BBer type quickie train today. was a bit of an experiment to see if i can smash my chest off less exercises, after last session wrecked my chest unexpectedly.

warmups - chopping wood at home lol

db bench

12.5's

23's

28's

32x5

43x5 PB

32x5 - 6-8 second negatives, 2 second stretch at bottom

32x5 - same

incline db curls

4 sets, only rest was from arm to arm

db conc curls

3 sets, no rest exept between arms

cable curls (single arm)

3 sets, more contraction work than stretch work

also had some more ink done on my legpeice, made sitting the db's on it feel awesome. crappy pics due to phone and solo. The red is not colour, just angry skin. today shaded the demon and the lantern, guy in middle was already done

[startinfromscratch]

man had a crap session tonight. didnt feel like training, but went anyways. did some half assed squats and some half assed core work. took some vid of token squatting, still not happy with form but its good enough so that i should be able to make it stronger

[AgentOrange]

man had a crap session tonight. didnt feel like training, but went anyways.

[startinfromscratch]

today after shift did

warmups

flat db press

12's

18's

28x10

38x5

48x4 PB never pressed these b4. last rep uuugly

38x6 -

38x5 - pauses, negatives etc

c/g bench

60x10

80x5x5

swiss press

4 sets, strict

v-bar pressdowns

4 sets of 10, slow and strict

bowt fiddy minutes

[AgentOrange]

what's "c/g" bench mean, aware me ?

[startinfromscratch]

closegrip brah 8)