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Luigis

Luigi

By Luigi
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Luigi Veteran member

Luigi

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quads are fry;d today usually dont feel them for 2 days after so the front squats must of hit them really gud

today was chest

bit of a shit workout wasnt feeling it today

bb flat bench

60x12x2

100x5

110x5

120x1 back cramped up

110x6

100x8

incline bb

60x15 too light

80x9

80x8

70x10

decline bb

2sets

guns

flat bench is shit atm incline is improving every week though .odd

will be hittin the db's for the next few weeks

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genetic freek Senior member

genetic freek

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mon

legs

calves - many sets to failure and beyond

bb front squat

60x12

80x12

100x10

120x3 :oops: dunno what happened here will smash these next week

100x10

100x10 easy

leg press

5pps to failure

6pps to failure supersetted with 15kg db lunges

back squats

100x10

100x12-failure

front squats feeling good will be doing these first for next few weeks and just try increase the reps each week should easily get 6-8 at 120 next week should of today just went down a bit fast and couldnt get out of the hole on 4th rep

back squats felt good to finish were hard and seemed to hit everything nicely

*will most likely split legs up again and hit hammies with ghrs and stifflegs later in the week today was more focused on quads

Make sure you get real comfy with the front squats before loading up the weights man. When you start to fail you can sometimes lean foward and put real strain on your biceps and delts as you are trying to keep the bar from slipping. I tend to use moderate weight and squez real hard on these, put all the emphasis on the quads.

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Luigi Veteran member

Luigi

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what grip do you use? Clean grip or hands in centre of bar (wtf do they call that grip anyway?)

dance12.gif

Make sure you get real comfy with the front squats before loading up the weights man. When you start to fail you can sometimes lean foward and put real strain on your biceps and delts as you are trying to keep the bar from slipping. I tend to use moderate weight and squez real hard on these, put all the emphasis on the quads.

true, yea i always have the safety bars up just in case if form gets bad i just dump it

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Luigi Veteran member

Luigi

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just got home after another eventful night out on the piss

rack pulls from 2 inches below bottom of knee cap

100x10

140x6

180x6

220x6

260x0 :evil: still cant get this off the rack f*ck its annoying

220x1

bb rows

60x10 too light

100x10x3 used legs on last reps of every set feeling real flat on energy

wgpulldowns

2 sets of

db rows

2 sets of 35 then 40 kg 10 reps each arm only just got 10 at 40

workout was frustrating today to say the least.

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thatwaslight Veteran member

thatwaslight

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lets just talk shit an gossip in both our journals so there always at the top of the heap brah, like how its really hard to resist cakes and chocolates and we shud have a sludge party yay! =P~ =P~ =P~ =P~ =P~ =P~ =P~ or in other words :grin: :grin: :pfft: :pfft: :oops: :shifty: :clap:

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Luigi Veteran member

Luigi

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lets just talk shit an gossip in both our journals so there always at the top of the heap brah, like how its really hard to resist cakes and chocolates and we shud have a sludge party yay! =P~ =P~ =P~ =P~ =P~ =P~ =P~ or in other words :grin: :grin: :pfft: :pfft: :oops: :shifty: :clap:

sounds good brah i so want to have a sludge party and be like the rest of the cool kids \:D/ \:D/ \:D/ \:D/ \:D/ and i love cakes and chocolates and sludge and partys :dancing: :dancing: :dancing: :dancing: :discussion: :discussion: :haha: :protest: :phear: :idea2: :disgusted: :discussion:

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Luigi Veteran member

Luigi

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Strong front squats mate! :grin:

very jealous...

but at least im still benching more. :P (how much you can bench is all that matters any way)

keeping training hard scott. :D

cheers and haha i am aware, everytime i go for 120 and fail on the 2nd rep i think f*ck ! josh still got me beat :doh: :lol:

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Dr Squat Senior member

Dr Squat

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Strong front squats mate! :grin:

very jealous...

but at least im still benching more. :P (how much you can bench is all that matters any way)

keeping training hard scott. :D

cheers and haha i am aware, everytime i go for 120 and fail on the 2nd rep i think f*ck ! josh still got me beat :doh: :lol:

The Eastside boys are about to attack that bench of yours mate. Time to get serious and go up a level. :)

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startinfromscratch Veteran member

startinfromscratch

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i am looking to step my training up a notch over the next 3 months

so are looking for advice on a change in my training split, dont want to train 6 days but 5 would be alright

and input ?

im just a noob :lol: but, i reckon 5 days is perfect bro. something like:

mon - quads/calves

tues - chest

wed - rest

thur - lower back/hamms

fri - upper back/bis

sat - shoulders/tris

imo any 5 day split that you split back into 2 groups and legs into quad/hamm is ftw.

2c

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Luigi Veteran member

Luigi

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i am looking to step my training up a notch over the next 3 months

so are looking for advice on a change in my training split, dont want to train 6 days but 5 would be alright

and input ?

im just a noob :lol: but, i reckon 5 days is perfect bro. something like:

mon - quads/calves

tues - chest

wed - rest

thur - lower back/hamms

fri - upper back/bis

sat - shoulders/tris

imo any 5 day split that you split back into 2 groups and legs into quad/hamm is ftw.

2c

yea looking at something like this or any variations ? this is the split i will most likely use.

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Luigi Veteran member

Luigi

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Contact TEAM RESET for a FREE programme TODAY!!

good idea brah i will do that now and get bak to u with the info in case ur interested

*edit

Biometric Summary

Body Mass Index(BMI)

Based on your stated height and weight, your body mass index is: 29.32

BMI Weight Status % of Population

< 18.5 Underweight 2%

18.5 - 24.9 Normal 33.5

25 - 29.9 Overweight 34%

> 30 Obese 30.5%

Your BMI indicates you may be overweight for your height. Try to increase physical activity and reduce your food intake, especially foods high in refined carbohydrates and saturated fat. Aim to lose one-half to one kilo per week until you are at a healthier weight or to the normal category.

Your waist circumference is: Under 101 centimeters

Waist circumference is a measure used to assess abdominal fat. The presence of excess body fat in the abdomen is considered an independent risk factor for ailments associated with obesity.

Women are at increased health risk if their waist measures more than 89 centimeters.

Men are at increased health risk if their waist measures more than 101 centimeters.

Lifestyle Recommendations

Fruits and Vegetables

Recommended intake: 5-9 servings per day

Your intake: 6 or more servings

Eating a variety of fruits and vegetables may help protect against many chronic diseases, as well as providing essential vitamins, minerals, fibre, and other substances important for good health. To promote optimal health, eat at least 2 servings of fruits and 4 servings of vegetables each day from as large a variety as possible.

Calcium-Rich Foods

Recommended intake: 2-3 servings per day

Your intake: 3 or more servings

Adolescents and adults over age 50 have an especially high need for calcium, but it is important for everyone to eat healthy amounts of calcium-rich food. When selecting dairy products, choose those that are low in fat (or fat-free), which will help prevent overconsumption of saturated fat. If you choose not to consume milk products, try to select foods that provide healthy amounts of both calcium and vitamin D.

Whole Grains

Recommended intake: At least 3 grain servings per day should be whole grain

Your intake: 3 or more servings

Whole-grain foods provide vitamins, minerals, fibre, and other protective substances that can be difficult to acquire from other sources. Refined grains are often lower in fibre and potentially lacking the full nutrient amounts found in whole grains. Eating plenty of fibre-containing foods promotes proper bowel function and can also help you feel full with fewer calories. Aim for at least 3 servings of whole grains each day.

Fish

Recommended intake: 2 servings per week

Do you meet this intake? Yes

The National Heart Foundation of Australia recommends that people with cardiovascular disease get at least 1 gram per day of combined DHA and EPA through a combination of oily fish, fish oil capsules or liquid, and food and drinks enriched with marine Omega-3 PUFA. Individuals with no heart disease history should get a minimum of 0.5 grams per day of combined DHA and EPA. Depending on the source of dietary fish, two typical servings of fish per week will provide approximately 0.5 – 1.0 grams of fish oil per day.

Alcohol

Recommended intake: No more than 5 drinks per week

Your intake: 0

Research has shown that in general, people who consume alcohol moderately (1-5 drinks per week) have a reduced risk for cardiovascular disease. Drinking more than 5 drinks per week increases oxidative stress and risk factors for heart disease.

Exposure to Pollution

Recommended level: Minimal exposure

Do you meet this recommendation? Yes

Recurring exposure to excess environmental stresses (such as pollution) can increase the body's need for dietary antioxidants.

Sun Exposure

Recommended level: 10-30 minutes of exposure to face and arms per day

You answered: 10 to 30 minutes

The optimal amount of sun exposure varies with latitude, season, time of day and skin type. Generally, a minimum of ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is needed to provide adequate vitamin D in normally healthy individuals. However, this amount is often insufficient to prevent vitamin D deficiencies (which are now known to be very common). A blood level of >75 nmol/L, or 30 ng/mL, is required to maximise vitamin D's beneficial effects for health. In the absence of adequate sun exposure, at least 800–1000 IU vitamin D3 per day may be needed to achieve this level in children and adults.

Regular Exercise

Recommended level: For adults, a minimum of 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week; or, a minimum of 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week.

Do you meet this recommendation? Yes

Physical inactivity is a major risk factor for developing coronary artery disease (CAD). Regular physical activity can help control blood lipid abnormalities, diabetes, and obesity, and aerobic physical activity can help reduce blood pressure. The National Heart Foundation and National Stroke Foundation of Australia recommend that 30 minutes of moderate-intensity physical activity on most (preferably all) days of the week will confer important health benefits for all individuals.

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