basics

[steak]

waiheke tommorow

Waiheke+summer+tommorow= bikini babes :grin:

[jono]

those fronts are not that bad mate..

btw - that stupid fucking ergo thing in lm is crap i agree

yea they are fagtastic!

i also forgot to mention i did the fronts as a hori c*nt, ie no shoes. feels better, im gonna do all squats/deads barefoot haha!

im sick of people trying to pick their teeth with my legs, so squatting is where its at!

squat till you pass out. its the only way 8)

[Optimass]

waiheke tommorow

Waiheke+summer+tommorow= bikini babes :grin:

Waiheke+summer+tommorow= bikini babes (Sea monsters) :nod:

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waiheke tommorow

Waiheke+summer+tommorow= bikini babes :grin:

Waiheke+summer+tommorow= bikini babes (Sea monsters) :nod:

there was a few lookers there today :grin: not bikinis though, dresses - just as =P~ =P~ =P~

[startinfromscratch]

decline bbell bench

warmup

30x10

40x10

50x8

60x5

60x5

60x5

60x5

60x5

60x5

60x5

60x5

60x5

60x5

flat c/g bench

60x8

60x8

60x8

negatives** (flat)

80x6

100x3

while i was doing c/g's, i struck up a convo with another dude training solo, he asked for a spot, which was cool as he had 140 on. so i spotted him for 6 reps, impressive as. then spotted him at 160x2, awesome lifts, proper bench too, not lesmills specials. in the meantimes we had a fairly detailed chat about benching/plateaus/strength training etc, and he told me his best tool has been negatives, and offered to do some with me. so i cut c/g short, and gave them a shot. was kinda cool doing something different like that, so alll in all was happy, thoug shoulda gone heavier on d/c bench, was a bit too easy, even for ten sets..

[jono]

nice volume mate.

8)

[startinfromscratch]

nice volume mate.

8)

cheers brah 8) delts and chest really feeling the hurt today!

rested today, id forgotten how shithouse 3am starts are.. eats have been usual, consistent. seems to be paying off, weight is creeping towards 90k, so is my gut of course though :pfft: :pfft: oh well. at least weight is climbing, i wont have to buy a pallet of mutant mass yet

[jono]

nice volume mate.

8)

cheers brah 8) delts and chest really feeling the hurt today!

rested today, id forgotten how shithouse 3am starts are.. eats have been usual, consistent. seems to be paying off, weight is creeping towards 90k, so is my gut of course though :pfft: :pfft: oh well. at least weight is climbing, i wont have to buy a pallet of mutant mass yet

growing the gut or the muscle? :grin:

3am start sounds like bool shet to me. you must love that job :grin:

doing any cardio?

[startinfromscratch]

growing the gut or the muscle? :grin:

both. (hopefully)

3am start sounds like bool shet to me. you must love that job :grin:

na. just love bills less!

doing any cardio?

not atm. thats my prob - should be doing it on rest days, but running short on time lately with work... but yea i needa do some of that shit. my contingency plan involves working as a santa in xmas '10..

[startinfromscratch]

todays train was ok, absolutely not happy with form on goodmornings. i was gonna detail it here but i think il make a thread on them, usually tends to be productive for me, and everyone else. on an upside, had another crack at doing sldl, and actually felt good. i can still feel my hammys. i keep stretching the cunts, but theyre still tight. fuckers. quads have recovered from monday, chest and delts still hurting from tues :twisted: . awesome.

goodmornings

40x12

50x6

50x6

60x5

60x5

60x5

60x5

sldl

5 sets, 80k, finding form....

core

5 sets various crunches/situps.

sldl im feeling if i keep getting better at them , may benefit me lots as a regular ex, hopefully crossover a bit in deads....

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palms up bbell row

barx20

30x10

40x10

50x10

60x5

70x5

70x5

70x5

70x5

70x5

70x5

70x5

70x5

70x5

70x7 (5+2ugly ones :pfft: )

c/gpulldowns

140x5

150x5

150x5

150x5

150x5

150x5

150x5

150x5

150x5

150x5.5 (tried for 6 on 10th set, stuck about 6" from chest :twisted: )

standidng bbell curls

8 sets 25/30k, bis already half cooked.

post up eats later, tommorow=rest=cardio

[jono]

nice rows mr Yates :grin:

lats must of been hell pumped 8)

[steak]

I rate that workout :clap:

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cheers boys, yeap was a sweaty mess by the time i was done. today is cheat meal, so wanted to make sure it didnt go to waste :grin: . im already looking foward to doing more front squats come monday...

[Big john]

:clap: :clap: :clap: harcore brother! nice and nasty just what the doc order for a back train day :grin:

[startinfromscratch]

:clap: :clap: :clap: harcore brother! nice and nasty just what the doc order for a back train day :grin:

cheers brah!

m1 cup oats,banana,yogurt,lsa,myofusion

m2 1.5cups rice,200g steak

m3 1.5cups rice,200g steak

train, doubleshot myofusion+glucose

m5 6 jumbo eggs, mashed on 4 grain bread.

m6 triplebeef wendys burger... x2 :twisted:

later= milk with myofusion

[steak]

and backed up by solid eats = gain :clap:

[startinfromscratch]

and backed up by solid eats = gain :clap:

8)

rest day today, so just work and did 40mins treadmill at 9kph. backs not as sore as i was expecting, but bis are fried. been unusually hungry today, despite having all normal cals - body must be in repair mode. tommorow is rest .

[Big john]

and backed up by solid eats = gain :clap:

8)

rest day today, so just work and did 40mins treadmill at 9kph. backs not as sore as i was expecting, but bis are fried. been unusually hungry today, despite having all normal cals - body must be in repair mode. tommorow is rest .

feed the beast 8)

[EMC]

hey scratch whats your weight looking at now?i skimmed through the last 10 pages for a weigh in but cant see anything. being a log it would make sense to frequently list your weight if not every day once a week at least. that way we can track your progress in the gym aided by your nutrition. cheers.

[startinfromscratch]

eats have been usual, consistent. seems to be paying off, weight is creeping towards 90k, so is my gut of course though :pfft: :pfft: oh well. at least weight is climbing, i wont have to buy a pallet of mutant mass yet

from 1 page back.

[EMC]

eats have been usual, consistent. seems to be paying off, weight is creeping towards 90k, so is my gut of course though :pfft: :pfft: oh well. at least weight is climbing, i wont have to buy a pallet of mutant mass yet

from 1 page back.

oh sorry. and nice lol. im getting a bit of a gut too now that im bulking but heaps of size everywhere else and strength so its progress. when did you begin training at a gym?

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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!

[EMC]

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!

i am new to this forum but from my understanding you are "enhanced" now...when did you begin your cycle and how much weight have you gained and strength on your 3 lifts?

[startinfromscratch]

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.

but progression stalled, hence the change in program structure. my aim this year is strength increase on big 3. so watch this space :wink: