Animal I have become.

[tikalosh]

Did some cardio yesterday, same old.

Chest Today

Incline DB Chest Press

warmups

20kg x 15

20kg x 15

30kg x 6

working sets

45kg x 6 (needed help getting weights up, PB)

40kg x 7

25kg x 12

25kg x 12

DB Pullovers (Full Stretch)

30kg x 12

30kg x 12

Flat DB Bench

40kg x 5

35kg x 5

25kg x 12

30kg x 10

Cable Crossovers

5 sets of 9-12RM

Heats really getting to me, did too little for 40mins in gym. Pretty stoked bout the 45kg presses, the first guys i saw do 45kg inclines were MASS, so hopefully will get there one day :pray:

[tikalosh]

Did cardio yesterday.

Back training today

Deadlifts

warmups

100kg x 6

100kg x 6

working sets

170kg x 7 PB

170kg x 6

140kg x 8

140kg x 8

Med Grip Lat Pulldowns

60kg x 12

70kg x 9

70kg x 7

70kg x 6

Machine Row (plate loaded)

50kg (each side) x 12

60kg x 9

70kg x 7

Reverse Flyes Machine 3 sets x 9-12reps

Not bad training considering its the hottest day this year at 36 degrees, 84% humidity.

Said ages ago I'll post some pics up but not quite there yet, so will post up measurements instead.

Shoulders - 51 1/2"

Chest - 42"

Arms - 16 1/4"

Neck - 16"

Forearms - 12"

Calves - 16"

Waist - 37" - with significant contributions from gut and love handles

Thigh - 26 1/4"

Nufin special

[Luigi]

sounds good mate, nice work on the pb on incline chest! hoping to be doing 45s in the next week or two. and 170 for 7 deads is strong! you should go for a 1rm just to see were its at.

[tikalosh]

cheers bro

my last 1RM was 180kg and back was bending, not too keen on 1RMs. Don't think it will go up much coz I'm trying to cut down.

Feels like i just broke through a plateau with my chest/shoulders/back coz i've been hitting compounds hard, but cutting will put an end to that :cry:

[Luigi]

cheers bro

my last 1RM was 180kg and back was bending, not too keen on 1RMs. Don't think it will go up much coz I'm trying to cut down.

Feels like i just broke through a plateau with my chest/shoulders/back coz i've been hitting compounds hard, but cutting will put an end to that :cry:

how long ago was that though, woulda thought youd be in the 200 range by now, oh and compared ur stats with mine, pretty similar 8)

[tikalosh]

Trained Biceps, Triceps and abs

Overhead Triceps Exteension with EZ Bar

52.5kg x 10

52.5kg x 10

52.5kg x 8

supersetted with

Standing EZ Bar Curls

52.5kg x 8

52.5kg x 7

52.5kg x 6

Incline DB Curls

20kg x 9

17.5kg x 8

17.5kg x 8

supersetted with

Triceps Pushdowns w V-Bar

136lbs x 12

146lbs x 10

146lbs x 8

4 sets abs on ab machine for 12 reps

cheers bro

my last 1RM was 180kg and back was bending, not too keen on 1RMs. Don't think it will go up much coz I'm trying to cut down.

Feels like i just broke through a plateau with my chest/shoulders/back coz i've been hitting compounds hard, but cutting will put an end to that :cry:

how long ago was that though, woulda thought youd be in the 200 range by now, oh and compared ur stats with mine, pretty similar 8)

You should look pretty decent with those stats at what 5'10" i think i read somewhere? doesn't help me much at 6'2".

[Luigi]

im around a inch smaller most muscles but stoumachs 5 inches smaller and necks bigger by a few inches

[tikalosh]

No training yesta

Did Shoulders/Traps today

Seated Shoulder Press (80degree incline)

Warmups

20kg x 12

20kg x 12

30kg x 6

35kg x 1

Working Sets

45kg x 5 (3 normal reps, 2 spotted) PB

40kg x 7 (last rep spotted)

25kg x 12

25kg x 12

Deadlift Machine Shrugs

240kg x 8

240kg x 7

160kg x 14

160kg x 12

Upright Cable Row (using ropes)

50kg x 12

55kg x 10

55kg x 9

Front Raises

10kg x 10

Bent Over Raises

10kg x 10

Lat Raises

10kg x 9

Front Raises

10kg x 8

Pretty happy with shoulder presses. Weight was 102.6 before gym, really need to cut down on diet and restrict some carbs but not keen coz of the progress lately.

im around a inch smaller most muscles but stoumachs 5 inches smaller and necks bigger by a few inches

i've always had a pretty lank neck, been working hard on traps to add some girth, next bulking phase will do some neck braces and hang some weights off head n do some neck curls and see if it makes a diff.

[tikalosh]

Off gym for the last 4 days for recovery, taking glucosamine now.

Weighed 101 at gym tonight, trained shoulders.

Seated Shoulder Press

20kg x 15

20kg x 12

30kg x 6

35kg x 2

40kg x 8

35kg x 7

30kg x 8

Hang Clean and Press

60kg x 7

60kg x 6

60kg x 6

BB Shrugs

140kg x 12

160kg x 7

160kg x 6

140kg x 4

100kg x 10

Lat Raises (side/front)

5 sets x 10-12 reps

[1day]

nice shoulder press dude, u must have sum mean delts goin on :clap:

[gazza]

where do you train when you're in dunners?

[tikalosh]

where do you train when you're in dunners?

Back in Dunedin now \:D/ training at Les Mills, Home of Gym Rat Baby.

Haven't posted for a while, took a bit of a break from gym, back into it now.

Loading up on creatine atm, will do a brief bulk/maintenance phase, hoping to hit PB's on all my major lifts then will seriously cut down. Won't be running on treadmill n e more coz it fcuks my knees up.

Trained Chest today

Incline DB Press

20kg x 15

20kg x 12

30kg x 8

35kg x 4

40kg x 12 PB with this weight

42.5kg x 6

40kg x 6

Minor goal to smash 40kg x 12 x 3sets

Machine Bench Press (horizontal)

Whole stack - 2 plates x 9

Whole stack - 1 plate x 6

Whole stack - 3 plates x 8

Incline DB Flyes

20kg x 11

20kg x 10

Cable Flyes

27 x 6

20 x 12

DB Pullovers

37.5kg x 12

42.5kg x 10

45kg x 8

nice shoulder press dude, u must have sum mean delts goin on :clap:

HUGE lag on anterior deltoid/upper pec development, shoulder almost appears pointy from certain angles, reckon it takes heaps of width away. Had a few injuries with shoulders/rotator cuff when i played rugby, still feel a few niggles now and then.

[gazza]

how long are you back in town for? you should check out the gym if you haven't already

[tikalosh]

how long are you back in town for? you should check out the gym if you haven't already

My course is another 2 years, i go back for holidays in june and for the summer holidays. Never really been to Mosgiel coz thats where all the crab people live, mite check out the PL comp if there is one

Trained Legs - really poor effort, hope to make an improvement next time

Front Squats

working sets:

100kg x 3

100kg x 4 - think i did 10 reps last time so farkin pissed :evil:

80kg x 8

Hack Squats

3PPS x 12

3.5PPS x 8

4PPS x 6

Lying Leg Curls

4 sets x 8-10 reps - cant remember weights

Leg Extension

Stack - 2 plates x 12

Stack x 10

Calf Raises

2 sets x 12 reps

[gazza]

crab people?? :?

yeh there's some special people in mosgiel, i dion't live out there but it's on the way to and from the airport where i work so all good

[tikalosh]

Trained Shoulder today

Seated Shoulder Press (DB)

17.5kg x 12

17.5kg x 12

30kg x 6

35kg x 10

40kg x 5

32.5kg x 8

32.5 kg x 8

Smith Machine Shrugs

120kg x 10

120kg x 10

140kg x 10

140kg x 8 drop set -->

100kg x 12

Upright Row

60kg x 8

60kg x 6

Hang Cleans

60kg x 6

Variations of Lat Raises

4 sets of 8-10 reps

All my lifts are down since i left aussie so came to the conclusion that gravity is less in aussie or more in dunedin, or dunedin doesnt add steroids to the water supply.

But nah will have to fix up diet, will be training at unipol for a few days.

[tikalosh]

Back/Triceps Day

Deadlifts - Goal was for a PB, not much volume

100kg x 12

140kg x 6

180kg x 1

200kg x 1 PB Not the best form, no straps

180kg x 4 PB at this weight, straps

Medium Grip Pullups

BW x 12

BW x 10

BW (2 finger grip) x 5 + 2 normal grip

Lying Down BB Row (dont know the actual name)

60kg x 8

One Arm DB Rows

40kg x 10

45kg x 6

Seated Row on Lat Pulldown Machine

185? x 5

160 x 8

Overhead DB Extension (working triceps)

30kg x 12

40kg x 12

50kg x 12

with EZ Bar

52.5kg x 12

Workout was chaotic at best, not really planned. Main goal was to hit PB on DL so pretty happy, will probably go for 5 plates next time.

[soundsgood]

5 plates??? Thats a pretty big jump but give it a crack I say!

Good stuff doing 4 reps at 180 with no straps. I find it really hard to rep without straps. The first couple are sweet but then my grip weakens. Hence I always use straps :doh:

[tikalosh]

nah the 4 reps was with straps, yeah i lose grip after a couple as well especially as you put the bar down. If i keep the volume low i find i can make bigger leaps in weight plus i was training at the student gym which adds a bit of motivation coz you get a few looks :oops:

[tikalosh]

Had wicked doms in my triceps today but decided to do chest anyway, didn't go so great

DB Incline Press

20kg x 15

20kg x 12

30kg x 8

35kg x 4

40kg x 8

42.5 kg x 2 arms just gave up

35kg x 9

DB Pullovers

40kg x 12

45kg x 6

45kg x 7

again arms couldn't keep up

Incline DB Flyes

20kg x 12

22.5kg x 9

20kg x 8 drop to

12.5kg x 4

couple sets on cable crossovers for 12 reps

EZ Bar Preacher Curls

32.5kg x 12

32.5kg x 12

42.5kg x 8

One set Standing Biceps Curls at 52.5kg x 8 then Preacher Curls cont....

52.5kg x 6

52.5kg x 6PB

[Luigi]

5 plates??? Thats a pretty big jump but give it a crack I say!

Good stuff doing 4 reps at 180 with no straps. I find it really hard to rep without straps. The first couple are sweet but then my grip weakens. Hence I always use straps :doh:

seriously ?? i never use straps for deadlifts...... you two need to buy some chalk, waaaaay better

[soundsgood]

Ive already tried bro, the owner of my gym wont let me use chalk at his gym, he reckons it makes too much mess :roll:

Plus I believe in straps. Not wanting to spark this debate again, but......

It places less emphasis on your grip and lets you fatigue your back and hammies which is the point of repping deads isnt it?

[Luigi]

Ive already tried bro, the owner of my gym wont let me use chalk at his gym, he reckons it makes too much mess :roll:

Plus I believe in straps. Not wanting to spark this debate again, but......

It places less emphasis on your grip and lets you fatigue your back and hammies which is the point of repping deads isnt it?

yea maybe, but i dont find grip to be a problem at all, my back or hams always fail well before grip does so i know its not grip im working, i do use straps for pulldowns and rows though

[soundsgood]

You're lucky to be blessed with a strong grip. But different strokes for different folks, I dont use straps on anything other than deads and shrugs :shrug:

[Luigi]

You're lucky to be blessed with a strong grip. But different strokes for different folks, I dont use straps on anything other than deads and shrugs :shrug:

yea i dont need them on rows or pulldowns i just feel it working the back more, and im a sparky by trade so turning screwdrivers and twisting wires all day is bound to have improved my grip strength