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Optimass

Optimass

By Optimass
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Optimass Veteran member

Optimass

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... local protein ....

Was amped to get up to the club tonight - made it home from cbd to coast in 35 minutes :D - my rotator was aching though but was probably mental.

Warmed up with a 20 plate

Flat d/b press 4 sets: final set 8 reps @ 50kg

Flat b/b bench (strength focus) 4 sets: Final set 2 reps @ 160kg - 1st was much better than last week and Steak only needed to tap the bar on the second > should get 4 out next week.

d/b flyes 3 sets 8-10 @ 22kg > nice n easy

incline d/b press 2 sets: Final set 6 reps @ 40kg > getting tired

D/b Pull over 2 sets: final set 8 reps @ 50kg >

Chest completely hammered. (arm a bit achy - but nothing serious).

....

Nutro much better today.

3 weetbix + 400ml lite milk + 1 serve Whey Protein + 1 banana

250g cottage cheese + 1 apple and a small baked potato

250g Tuna rice Salad + 250g chicken Pasta salad

250g Potato salad

Training:

Shake

Chicken Sitr Fry (300g chic) + 2 cups basmati Rice

200g lite yogurt (pending)

END

First fully planned day for a while > much better cals for training on.

Rest day tomorrow - but may get out for a brisk walk in the chil air.

Should be back in to the club on Thursday night ...

:)

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Optimass Veteran member

Optimass

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Thanks mate - I tend to lock down into routine better when I have a definate goal. Going to Bali in 9 weeks time - 16 days 5 star holiday ... no kids. Always good to look your best on the beach ... especially harder to achieve the older you get :pfft:

Feels good to be back into it anyways ...

I thought it was bulk not a cut :lol:

Good benching bro...strength coming back quick 8)

Going to have to work up to the "Gengys" record slowly :pfft:

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Optimass Veteran member

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I think his mate touched it at the top - just couldn't lock out quick enough ... but similar bench style with the open grip. Not a very nice looking bench but impressive for a bber.

love this vid - Jadran at 1:39sec -

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Optimass Veteran member

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Friday Back and lite triceps.

Was a smilar session to the week before however I failed to get a real pump - was a bit delayed and didn't feel it till I got home.

Had planned to work Legs on Sunday but had an infected toe - all sorted now though.

Legs tonight > Still building up confidence - strength is coming along well

Squats 6 sets tonight / 5th set 6 reps @140kg no worries > racked up 180kg on the last and got a comfortable rep out - knee wasnt confident but I had a few more in the tank. Will wait till next week and test it again -

Concentration leg curls 4 sets > added 5 kg to the side of the stack and got out 12 on the last.

Then just stretched it out. Will hit calves later this week -

Elbows a bit tender still . may just have to get some neoprine for them to keep them warm on the heavy sets.

Looking forward to tomorrow night - Chest/Biceps. May take a pic of the pump I'm planning :grin: ... CBCs token bbder needs to get in on the action :lol:

Meals good today - Dinner was the highlight 400g Snapper and a large salad.

:)

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Big john Veteran member

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Had planned to work Legs on Sunday but had an infected toe - all sorted now though.

whats with CBC's members atm and having something go wrong with there toes? Lol corey,robbie now you bro? :D

on a serious note

nice squating bro :clap:

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Optimass Veteran member

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Seems so far Chemo - every day in the gym is a day forward though.

Chest tonight:

Not as strong as I had wanted but not bad considering - I had a reasonable size meal 1.5 hours before the w/out which mayhave been a factor. Elbow is a bit tender so will be wearing thermals from not on as I'm pretty sure the cold isn't helping.

Bench 6 sets / last 2 reps same as last week 160kg for 2 still need a slight assist.

Incline db/ supersets 3: last set 8@40kg + 6 @ 22kg

d/b flyes supersets 4: last set 6@30kg + 6@20kg

D/bPull overs 3 sets @ 40kg for 12 reps

3 sets d/b curl: lite @ 22kg

END

Hope you like the new avatar ... not really powerlifting oriented ... bodybuilding has officially arrived at CBC :grin:

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Big john Veteran member

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so with the bulking in full swing are you still gonna maintain some form or cardio in the weeks to come?

Hope you like the new avatar ... not really powerlifting oriented ... bodybuilding has officially arrived at CBC :grin:

gangs! :twisted:

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Optimass Veteran member

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Trained back yesterday - was a good session much better than last week - not quite as much weight used but focused on technique.

Preexhuast traps and rear delts

Upright Row 4 sets 15 @: 25kg

Shrugs 4 sets 12 @ 40kg

Lat Pulldown 4 sets 8 - 12reps @ stack + 2x 50lb dbells

One arm T/Bar row 3 sets: Final set 8 reps @ 70kg each arm. (Like d/b row)

Deadlifts (power sets) 4 total - last set 1 rep 220kg no straps. (I think this is a PB with no straps would like to add another 40kg before Sept 17th)

END

Weigh in 121kg - not bad going - on track so far - b/fat has stayed the same. Leg tomorrow - going to try the every other day approach for a bit and see how that goes.

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Optimass Veteran member

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(I think this is a PB with no straps would like to add another 40kg before Sept 17th)

easy mate!, you competing on the 17th? :grin:

yep - first time I have ever done a lift comp - have hosted a few bench comps.

Not sure how I will go with squat but numbers may look like this ...

Bench 200kg

Squat 240kg (pb)

DL 260kg (pb)

all raw -

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Big john Veteran member

Big john

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(I think this is a PB with no straps would like to add another 40kg before Sept 17th)

easy mate!, you competing on the 17th? :grin:

yep - first time I have ever done a lift comp - have hosted a few bench comps.

Not sure how I will go with squat but numbers may look like this ...

Bench 200kg

Squat 240kg (pb)

DL 260kg (pb)

all raw -

sweet! i wont be alone in the suba heavies i guess :pfft: :pfft:

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red machine Senior member

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(I think this is a PB with no straps would like to add another 40kg before Sept 17th)

easy mate!, you competing on the 17th? :grin:

yep - first time I have ever done a lift comp - have hosted a few bench comps.

Not sure how I will go with squat but numbers may look like this ...

Bench 200kg

Squat 240kg (pb)

DL 260kg (pb)

all raw -

nice targets there mate, gunna be some great fun smashin some iron with the whole crew on our home turf, cant wait!!

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Optimass Veteran member

Optimass

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easy mate!, you competing on the 17th? :grin:

yep - first time I have ever done a lift comp - have hosted a few bench comps.

Not sure how I will go with squat but numbers may look like this ...

Bench 200kg

Squat 240kg (pb)

DL 260kg (pb)

all raw -

nice targets there mate, gunna be some great fun smashin some iron with the whole crew on our home turf, cant wait!!

yeah bro - I have heard talk of an after function at Wildfire that night ... all you can eat meat :D ... imagine the damage we would commit to their profit line in one sitting :pfft:

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Optimass Veteran member

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Good progress despite my elbows being sore all week. Pain is pretty constant but have book some deep tissue massage in this week to focus on my triceps - will be a bi-weekly visit. Will get my glutes and lower back done at the same time to assist mobility in squats.

I'm also using a compression bandage on them during training and when I sleep which is also helping. (Can flex my elbows without any pain this morning which is an improvement)

Trained back yesterday. Was a good session - lots of reps and some good weight used.

Upright row/shrugs (20kg plate in each hand supine grip with chin locked on chest). - superset 4 sets x 15 reps. (Lite pre-exhaust)

Lat pulldown 4 sets w Stack/ no extra weight this week just technique focused - last 2 sets were supersets with bent ova lateral raise.

Bent over b/b row 4 sets / last set 8 reps @ 110kg

one arm Tbar row 4 sets / last set 8 reps @ 70kg

Shrugs B/b 4 sets / last set 12 reps @ 180kg

1 set leg raises

1 set tranverse abdom crunches

END

Weigh in 124kg - so up 5kg so far.

\:D/

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