Test E Cycle Log

[Luigi]

First time for me in regard to bridging so another learning curve for me. I'll let you know how I get on. One day I will get sorted and put up a journal/photos.

sweet, will make a good read.

[Luigi]

off to train back today, i want to have a nice wide lat spread, anyone recommend some good exercises ??

[Luigi]

rite, thanks for the replys :roll:

hams,rows

bb box squats, oly stance

60x12

100x5

120x5

140x5

140x5 - added belt

160x2

then

100x12x2 atg squats

leg curls lying

3 sets 12 reps

seated rows

3 sets 12 reps

sldl

2 sets

prone row

3 sets

10 reps

[auck_builder]

good work bro, what do u do for back atm? mabe just try changing up ur pull downs to the diff types of bars V, wide, close etc

[Android]

You'll know all the usual exercises, like AuckBuilder says lots of different grips and I think it's primarily close-grip, since wide grip allows you to flex the middle of the back close-grip is the outer part (I did back for 6 years thinking the other way around tbh, everyone told me wide grip = wide back .... but as I only ever did wide-grip pulldowns and close grip cable rows I could never tell and my back grew wide anyway....just that I was always thinking it was the wide-grip pulldowns doing that...just goes to show how your muscles don't really care what your mind thinks, they react to stimulation not thoughts).

I personally now get more from light weight and squeezing lats as I work them...but having said that I am building on a base made for 8 years where I did heavy so...take from this what you will but here is an exercise I think is different and worth a mention.

This one was shown to me by a PT here in Auckland that has in the past been employed to train Moe and Jamie at various times and trains some of the guys you might see at shows in NABBA and NZFBB, Gary...[somebody].

I'll be using him this year closer to the Nats for sure to give me an edge over my competitors.

When doing hyper-extensions you use a weight plate, and when you go down to the floor your arms are outstretched. As you rise up you simultaneously pull your arms back into the side of your body. Sounds easy, the hard part is that the whole time, up and down, you have to keep your lats 'turned on' or 'activated'.

I can safely say this is not as easy to self-monitor as you might think, with someone next to you they can leave their hand on your lat and tell you when they are not firing. Usually on the downward part of the exercise this is forgotten especially as you get tired and there's nothing for your lat to pull against so you have to do it with thought power :-|

Hyper Extension is also a lower back exercise I know, but the lat part is what turns this otherwise quite isolated exercise machine (lower back only) into something more.

There is a side-effect of keeping your lats 'activated' even on the downward part...your hammies tense up something rotten and the next day you feel like you've trashed your legs.

This then makes the Hyper Extension a Lower Back, Hammy, and Lats exercise which I find far more appealing than just viewing it as a lower back hyper extension machine that sits in the corner of a gym largely unused or misunderstood.

Try it, the close-grip of the weight plate WITH the Lats 'activated' on the way up and the way down means this is hitting the Lat and the tips of them as well, == greater width.

Sorry mate, know it's too late

[Optimass]

Gary Jones ?! ..... one would think they were training with him, as opposed to by him.

[Luigi]

great reply as always thanks android.

yea too late for today but i will use your advice for next time so thankyou

on another note, my legs are now hairless knew there was muscle hiding under all that hair !

[Luigi]

chest tris

2 chest ex, 5 sets each

2 tris ex 5 sets each, supersets

1 shoulder, military seated 3 sets

going to try the 1000 rep workout 2mo, hey might even record the weights!!

[boostinggtir]

Close grip pulldown, an shoulder width chin ups are great for lats. Good luck with the 1000 rep legs, makes me fell sick just thinking about doing that shit. lol

[Luigi]

Close grip pulldown, an shoulder width chin ups are great for lats. Good luck with the 1000 rep legs, makes me fell sick just thinking about doing that shit. lol

yea... about that, fell asleep fuckit lol

so just did a workout at home,

biceps and abs.

still do a few hundred reps on biceps

legs 2mo!

[boostinggtir]

Lets see you squat 180kg tomorrow. \:D/

[Luigi]

Lets see you squat 180kg tomorrow. \:D/

was gonna keep it light tomo and go for 1000 reps.... spose i could start with some heavy squats though.... alright ill do it :twisted:

*diet today

7am oats and banana

8am:protein shake double with 400ml whole milk

10am:250g chicken and 2 cups white rice

12pm:MCDONALDS!! so chips burger coke and sundae .... mmm calories

3pm:250g chicken 2 cups white rice banana

5pm:double shake with whole milk

sleep.......

9pm: lasagne - plateful

9:30pm: double shake with whole milk

10:30pm: 200g chicken and 2 cups white rice

maybe another snack before i go to sleep..... not sure what though

and will keep a double shake next to bed for when i awake.

[Gym rat]

Good luck Luigi with the 1000 reps for legs it might good idea to have zimmer frame or a wheel chair on stand by just be on the safe side of things.

[Luigi]

Good luck Luigi with the 1000 reps for legs it might good idea to have zimmer frame or a wheel chair on stand by just be on the safe side of things.

didnt make it too 1000 gymrats, not even close, not the right time to do it after a busy day at work....

squats, a2g

100 x 100

leg ext

100 reps

calf raise

100 reps

curls 100 reps

leg press 100 reps

still felt like i needed a zimmer frame after this, ride home was very tricky, driving a manual with shaky legs...

[auck_builder]

shiiiit good effort bro!! would of got ur cardio on 2 doing all those

[Gym rat]

Good shit well done

[TANKEDMOFO]

This log reminds me of the log I excreted this morining.

Good work Bud.

[AgentOrange]

This log reminds me of the log I excreted this morining.

Good work Bud.

what shit??? LOL

[TANKEDMOFO]

No I was having him on mate.

I do however think Luigi is rather uneducated on AAS use and training/nutrition in general. That is one observation i have made from this log.

10/10 for effort though bud!

[auck_builder]

most people are when they first start, he has a very good general knowlage like most of us and he is eating shit loads and training hard , making gains so i think he is doing fine, what would u say he needs to work on?

[TANKEDMOFO]

Look Auck_personaltrainerwhocantgetajob,

I don't have all night to list the things he needs to work on, I'll elaborate when i have the 2hours that are nessarsary to list them all.

[soundsgood]

:snooty: :crazy: :think: :disgusted:

[Gym rat]

:snooty: :crazy: :think: :disgusted:

I am thinking that as well.

[TANKEDMOFO]

I am thinking IHC alert!

[boostinggtir]

Look Auck_personaltrainerwhocantgetajob,

I don't have all night to list the things he needs to work on, I'll elaborate when i have the 2hours that are nessarsary to list them all.

Listen to this dude. If your going to be like that, at least give him some constructive criticism.