Optimass

[nate225]

Damn!

Thats the mose interesting cardio workout I've seen in a while! :grin:

[Optimass]

lol. being chased down by this bb'r :pfft:

:nod: all 122kg :grin:

Light chest train today - first train since my "Bad Boys" cardio session.

Nothing to really

8 x 12 reps flat bench @an easy 100kg

4 sets Close Grip Bench / used the full stack repping to 12

4 sets Pec Dec / Final set 8 reps @ 210lbs

Finsihed with an ab circuit.

weigh in as above - 122kg - which is no wonder given lack of training and that my appetite is off the hook.

16 weetbix / 400ml milk

Shake / Whey + 400ml milk + 1/2 tin peaches

Two very hefty Corned Beef Sandwiches + 1 Banana

Training

Post Training: Shake / Whey + 400ml milk + 1/2 tin peaches

250gm steak

Tonight going to a bbq - so should be some meat involvesd somewhere there.

Woohoo!

[steak]

16 weetbix

[ThePman]

Man that's a crazy story. Do the NZ cops not care if you chase a guy down like that after they leave your store? I know when I was working security back at home, they always told us that if they left the property, they were gone, and we could actually get in legal trouble if we chased them down.

....though I gotta admit it's always more fun to catch the bastard, esp. when it's a mouthy little punk like that.

[teamfatboy]

Man that's a crazy story. Do the NZ cops not care if you chase a guy down like that after they leave your store? I know when I was working security back at home, they always told us that if they left the property, they were gone, and we could actually get in legal trouble if we chased them down.

So THAT's why American malls have such big carparks - to give the security guards a fair chance to catch up :grin:

But seriously, 16 weetbix ! I gotta get lean enough to make a bulking session like that necessary! KUTGW

[Optimass]

Man that's a crazy story. Do the NZ cops not care if you chase a guy down like that after they leave your store? .

reasonable force :nod:

[gazza]

citizens arrest, detained on reasonable grounds. reasonable force is a bit of grey area at times, who dictates whether or not the amount of force applied was reasonable or excessive?

good on you for dealing to the shitbag though mate not many would.

[Big john]

16 weetbix / 400ml milk

Shake / Whey + 400ml milk + 1/2 tin peaches

Two very hefty Corned Beef Sandwiches + 1 Banana

Training

Post Training: Shake / Whey + 400ml milk + 1/2 tin peaches

250gm steak

now thats some eats....nom nom :grin:

[Optimass]

Still on slow motion ...

Body weight 124kg approx.

Last session was a lite Back session on Sunday.

Lat pulldown / unilateral 6 sets /last set 12 @ 210lbs

Seated row / close grop 4 sets / last set 12 reps @ 76kg

Bent over ezi bar rows (supine Grip) 4 sets final set 8 reps @ 100kg +bar

Deadlifts 4 sets (forgot belt) - last set 6 reps @ 180kg - no problemo

wasnt going to DL but couldnt resist :shifty:

....

Eats have been big over the last few weeks ... need to clean it up now have crossed into the mid 120s. Also noticed my shorts are at capacity at the bottom of the deadlift :oops: ...

Will look to get some squats in tomorrow all going to plan :nod: - (spurred on by Jono's 35 set Squatathon :clap: ) ... sick bugger!

[Big john]

Eats have been big over the last few weeks ... need to clean it up now have crossed into the mid 120s. Also noticed my shorts are at capacity at the bottom of the deadlift :oops: ...

Will look to get some squats in tomorrow all going to plan :nod: - (spurred on by Jono's 35 set Squatathon :clap: ) ... sick bugger!

:pfft: i feel as i am in a constant battle in the mid 120s.....127 one day 124 the nxt like a blood yoyo

[Optimass]

Has been a reasonably productive weekend.

Saturday Chest: Lite session - more reps / less failure. Have been struggling last two weeks with strength which is frustrating. I'm pretty sure its dehydration as both times have trained earlier than I normally would so I'm going to load in the mornings.

My wife has agreed to let me set up a regular routine which should make things easier. I have been coming home straight after work lately otherwise she does bath time and kids meals etc on her own. However, she says she would rather I not worry about it on a couple of days per week, if it means I get a regular routine going (I married the right woman :nod: )

Chest:

W/Up

Db press / superset front raise 10kg plate 3 sets

BB Flat bench:

3 sets 15 reps @ 100kg

2 sets 12 reps @ 140kg

1 Drop set 160kg/100kg/60kg

D/b Flyes:

4 sets / final set 12 reps @ 25kg

D/b Pullover: 2 sets 12 reps @ 42.5kg (elbows a bit tender during)

Narrow Grip Bench:

4 sets /final set 15 reps @ 80kg

Reverse one arm cable extension:

2 sets 30lbs for 12 reps

Tricep Extension bar: 2 sets stack for 10 reps

Incline machine bench: 1 set 135lbs rep out (17 reps i think)

ABS

horizontal leg raise / static sissors / machine crunch superset x2 1 minute duration.

Have found a good resource for abs online http://www.ab-core-and-stomach-exercises.com/index.html

....

Back today: lite session.

Lat pulldown (Unilateral machine):

6 sets with seperate handles / final set 96kg for 10 reps

2 sets close grip 96kg for 10

Seated row:

4 sets / final set 110kg for 12 reps

Deadlifts:

6 sets total .... (7th was a miss fire :? )

set 5: 8 reps @ 180kg

set 6: 8 reps @ 180kg

set 7: thought I'd try and bump 230kg but couldn't get the launch sorted. Will peg back the reps next week and see if a 4-6 @ 200kg is possible.

Done.

Was a good workout but I feel like I'm under done at the end. Felt the same yesterday after chest too ... like the power is there but I can't access it for some reason. I'm pretty sure my back routines being inconsistant have played a factor in the strength loss in chest so I'm looking forward to next weekend to see if I can make it count.

Fitness is also lagging. I did get both kids in the pram (40kg) and do a 2.5km powerwalk on Saturday afternoon which definately cleared my head.

Legs tomorrow. Didn't get them last week so it wont be anything special. Reps on squats and some leg curling I suspect.

Have been thinking about goals for this year - not really sure as yet but would like to break my mental block around the 230kg deadlift (over 220 seems to be my Unicorn at the moment - mental block). I want a clean set of 12 squats this year @ 180kg. not really fussed with bench as long as I'm able to get an occasional set @ 180kg. (My days of heavy benching are done - my shoulders have had enough).

...

EATS:

Just eating everything at the moment. Will put some effort into it over the next two weeks. It's nearly keto time :nod:

[Old Bull]

My wife has agreed to let me set up a regular routine which should make things easier. I have been coming home straight after work lately otherwise she does bath time and kids meals etc on her own. However, she says she would rather I not worry about it on a couple of days per week, if it means I get a regular routine going (I married the right woman :nod: )

You certainly did, :clap: :clap: helps so much with the training if the home front is sorted

Deadlifts:

thought I'd try and bump 230kg but couldn't get the launch sorted. Will peg back the reps next week and see if a 4-6 @ 200kg is possible.

Have been thinking about goals for this year - not really sure as yet but would like to break my mental block around the 230kg deadlift (over 220 seems to be my Unicorn at the moment - mental block). I want a clean set of 12 squats this year @ 180kg. not really fussed with bench as long as I'm able to get an occasional set @ 180kg. (My days of heavy benching are done - my shoulders have had enough).

There are always certain numbers that take a while to crack, you bang on the door but it does not want to open, once you do, then surprisingly you shoot past it with ease.

Good Goals Optimas :clap:

[Bobsta]

poundages looking good opti :clap: any thoughts of competition this year?

[crazybaby80]

nice work..

[Growth]

Lol i love it, 'lite session', then

BB Flat bench:

3 sets 15 reps @ 100kg

2 sets 12 reps @ 140kg

1 Drop set 160kg/100kg/60kg

Damn animal right here :s

[steak]

Optimass warms up with some guys maxes Nice work bro...you'll be dangerous (more) when you get that routine sorted :twisted:

[jono]

nice work there opti

[Big john]

Nice going brother big lifts! :nod:

[Optimass]

Thanks fellas - Im happy to say I made legs happen tonight and havent really gone backwards much. Back was a bit tight but held firm through the session as this is day 3 in a row. Squats were clean and strong tonight. I'm going to hae to work a bit more strategically in order to meet the goals so I pushed hard tonight and will be dropping the weight back to 160s next week for reps.

Lite Quads: tonight

Squats:

8 sets total / Last set 6 good reps @ 180kg. So I'm 1/2 way to the goal.

Leg Extension:

4 sets / final set full stack for 12 reps. Then did 2 more sets / Super set with 50cm box step ups holding 17kg d/bells for 8 reps. :x

Leg curl:

3 sets isolation curls 120lbs x 12 reps

END

EATS:

2 cups oats + 250g Yogurt

500g Cashews + Whey shake

2 Steak n Cheese Pies (A little snack for the drive between the accountants and work - is a long 5 minute ride with no food in the car :shifty: )

300g Roast Vegies and 200g Corned beef

Whey Shake n Bake

350g Steak and a large salad - (7L bowl)

250g Cottage Cheese + 100g Tuna

....

poundages looking good opti :clap: any thoughts of competition this year?

No disrespect to any of the feds out there but until things settle down a bit I'm probably keen to be a very supportive spectator this year. But I guess if I can find my mojo and get my recover and energy sorted .... you can never say never

There are always certain numbers that take a while to crack, you bang on the door but it does not want to open, once you do, then surprisingly you shoot past it with ease.

Good Goals Optimas :clap:

I need to take a leaf out of your book OB. I was talking to a mate of mine who has recently got back into strength training (he's 136kg currently benching slightly less - 160kg for 2 etc) and he and I have pretty much just used the "Hit n Miss" philosophy each week for years. From a recovery stand point I need to take it slower now and as you say "ease" through the increases. He's already switched and is making progress with squats.

[Big john]

sounds like one nasty ass leg train tonight bro :clap: :clap:

[Optimass]

Finally getting some momentum now ....

Last session was Monday night - first night with new training partner. 10 years younger and 15kg heavier. Needless to say I have some work to do.

Weigh in 121kg

Chest only - 1hr 10 minutes

Unilateral flat bench: 6 sets / final set 75 kg per side 8 reps

DB Flyes: 4 sets / final set 10 reps @ 30kg

Incline Machine Bench: 4 sets / final set 10 reps 195lbs (TP did the whole stack + a 20 plate pinned to the side :pfft: )

D/b Pullover: 3 sets / final set 10 reps @ 42kg

Hammer Strength close grip: light repping 2 sets 30kg each arm.

Machine bench limited range of motion repping with full stack for 30 reps (would be the equiv of 2' board pressing).

...

Have had a pump for 2 days now nice and even - triceps a bit burnt too but not too much.

Have had a few issues with my middle back area crapping in the early mornings. Seems 180kg Deadlifts only fixed it for a day or so. Flipped the mattress on the workbench the other day and it didnt do much so tried sleeping with a euro-pillow agianst my chest with one arm over top and it has fixed it. Appears the weight of my shoulders combined with tightness in chest = seperation of lats and traps. Have also taken to sleeping in my thermals also but will possible switch these for some budget compression wear in the next few weeks.

Taking some time off next week to catch up with family in Ashburton so training may be on ice although I'm keen to get a leg train down there - then I'm returning to start my annual keto and focus on my strength goals.

[Gym rat]

Nice chest train dude.

[Optimass]

Saw this on 60 minutes ... interesting stuff. Just what I need for my rotators :nod: note the guy in rehab on the leg extension.

http://www.acell.com/files/Acute_Finger_Amputation.pdf

[steak]

your tp is 135kg 8) can he keep up with the Opti-unit?

Phat chest train bro :twisted:

[Optimass]

your tp is 135kg 8) can he keep up with the Opti-unit?:

.... and 6ft 10inches :pfft: He's fucken massive for a young fella. (was 151kg at one point apparently :grin: )

He's owning me on Chest currently - wont get a chance to train together for a nother fortnight - but will post up his maxs once we kick off again so you can see how much work I have to do. Surprisingly I feel pretty good with the volume. Is going to be a good challenge.