Mind over Macros

[steak]

you're looking to closely

[Grover]

hit play on sumo deadlifts and it was like a lightning flash!

had to get the sunnies

just jealous! all good

[steak]

not much to be jealous of with them sumos mate

Week 3 Day 5 -assist

Dislocations - 3x10

YTWLs - 3x3

Shoulder savers - 4x20secs

Seated DB press - 10 x 8

Side lat raise - 6x10

DB Front raise (paused) - 6x8

Barbell shrugs - 6x8

DB Curls

Blue band pressdowns

[tinytraps]

Merry christmas to you and the cbc family bro thanks for the help this year absolute legend, will catchup soon and do some tin smashin 8)

[steak]

Week 3 Day 6

Bike 10 - fast

Full body stretches and some foam rollering while the Pitbull banged some tin out at the other end of the shed.

Blue band pressdowns -250

about an hour all up.

probably start some sheiko again next week after tidying up a few loose ends like beating this delt into submission :twisted: :grin:

[steak]

Merry christmas to you and the cbc family bro thanks for the help this year absolute legend, will catchup soon and do some tin smashin 8)

anytime bro...we are training through especially the girls so will be around if you're keen :nod: Enjoy the festivities bro

[Old Bull]

Week 3 Day 6

Bike 10 - fast

Full body stretches and some foam rollering while the Pitbull banged some tin out at the other end of the shed.

Blue band pressdowns -250

about an hour all up.

probably start some sheiko again next week after tidying up a few loose ends like beating this delt into submission :twisted: :grin:

Good to se you kept her company

Merry Christmas Bro

[startinfromscratch]

i also owe you dudes a big thankyou, you guys have created something that cant be bought up at cbc - and the help, support and drive you you guys keep up has benefited heaps of lifters in many ways, including me. i will be sure to be hitting up you fellas whenever im in AK. 8)

[steak]

Week 3 Day 6

Bike 10 - fast

Full body stretches and some foam rollering while the Pitbull banged some tin out at the other end of the shed.

Blue band pressdowns -250

about an hour all up.

probably start some sheiko again next week after tidying up a few loose ends like beating this delt into submission :twisted: :grin:

Good to se you kept her company

Merry Christmas Bro

and to you too mate! Got to keep an eye on these juniors eh bro..they want to smash out max in the shirt everyday

i also owe you dudes a big thankyou, you guys have created something that cant be bought up at cbc - and the help, support and drive you you guys keep up has benefited heaps of lifters in many ways, including me. i will be sure to be hitting up you fellas whenever im in AK. 8)

Glad you are part of it bro! Been good to watch your lifts climb over the past year too! I wrote in the club newsie the other day how important a role you played running cards, cameras, wraps and chalk for some of the crew at the WBOP...and its true bro. Be safe bro and we'll see you next time we're lookin at ya :wink:

[steak]

Week 4 Day 1

weighed in - 139.7kg am weigh

Warm up

Dislocations - 3x15

Shoulder savers - 4x20secs

Rotators - various - 10 mins

Bench - raw/wide grip

10xbar

10xbar

10x60

10x80

10x100

6x120

6x120

3x140 - all paused - got a spot on last

3x140 - all paused - lost groove on last.

6x120

6x120

10x100

Incline DB Press

6x8x35kg DBs

Flat DB Flyes

3x10x10kg DBS - long stretches

Ezibar curls

5x8x58kg

DB Curl

5x8x20-30kgDBs

Concentration Curl

2x25x15kgDB

Stretches and some foam rollering on legs.

[startinfromscratch]

let us know what you think of those RPM's when you get them, if you havent already got them.. :grin:

[steak]

I have them! Will use them 2moro at the squat festival 8)

[steak]

Week 4 Day 2

Warm up

bike 10 mins fast spin

light stretch

Light GMs

Squat

15xbar

10xbar

10x60

6x100

3x140

3x160

3x180 - add wraps and belt

3x180

3x180

10x140

GMs

5x60

5x80

5x100

5x100

5x100

10x60

Abs

incline crunch - BW + 20kg - 100

Overhead band crunch - blue band with pauses - 60

Heavy stretching.

Good too see the crew all up in the shed today...Big John, Harley, MG, Rach, Mel, Pitbull, Ross and the mighty Red Machine all doing the damage and looking strong. Next year is a big year for the crew.

[steak]

Week 4 Day 3

Sled - walked my steel friend down to the Mitre 10 carpark , did a lap and walked it back...backwards :twisted: 40kg fast walkin

Foam rollering - glutes, hams, quads, IT band and abductors

Stretches - PF, groin, hammies, quads, calves etc

Flex/mob

Supine hip raises - 4x15xBW

Mountain climbers - 3x10 each side

Static hip stretches - 3x20 secs each side

Shoulder savers - 4x20 each side

Seated DB Press - 10 sets to failure x 25kgDBs

Last set a drop set from 25>12.5kg DBS

Side lat raise SS with DB Front raise - 4x10-15

Incline Close Grip bench press

10x60

10x60

10x60

10x80

6x100

6x100

10x80

cable pressdowns

6x15x1/2 stack

Red band pressdowns - 300. getting aggresive with these now...matter of having too with the extra volume on the elbow tendons. Will be all good when I get back on top of it.

[Big john]

good catch up yesterday bro.....loving those "TRUE MASS" shakes Lololololololo

[steak]

Week 4 Day 4

Bike - hills, fast spin - 10 mins

Light stretches

Deadlift - raw, conv, 1st time in 5 weeks deadlifting other than 2 light sumo sessions so took it easy.

10x60

10x100

10x140

3x180

3x200 - add belt

3x200

3x200

Incline chest supported DB Row

10x30s

10x40s

10x50s

10x50s

10x50s

10x40s

10x40s

Wide grip lat pulldown

6 x 15 x 3/4 stack

Dizenzo Row

6 x 15 x 1/2 stack

heavy stretches to finsh - legs and back.

[steak]

Week 4 Day 5

Simple 6

then

Bench - raw, wide grip

10xbar

10x60

5x80

5x100

5x110

5x110

5x120

5x120

5x120

5x120

5x120

Bench - speed - med grip - raw

3x80kg+30kg chains

3x80+

3X80+

3X80+

3X80+

3X80+

3X80+

all with 20 secs rest between - good speed.

Incline DB Press

15x25kgDBs

15x35s

10x40

10x40

10x40

Seated DB Curls

6x6x30kgDBs

Ezibar curl

6x6x60kg

Been a huge year both with the club and my own training. Many positives, many gains and much to look forward to.

Massive thanks to all those who helped, supported, contributed and participated in both my btraining and the clubs. You know who you are!

[drizzt]

Been a huge year both with the club and my own training. Many positives, many gains and much to look forward to.

Massive thanks to all those who helped, supported, contributed and participated in both my btraining and the clubs. You know who you are!

Congrats on 2010 bro, good luck to you and the CBC crew for 2011 :clap:

[steak]

Thanks D!

Spent the last 2 days laxing bythe pool with the tribe and some time in it each day...call it hydrotherapy :pfft:

Week 5 Day 1 - weighed in 140.4kg. Will do a BF% to make sure its not too much of fat gain in the lastg month Eatings been hard in the heat but found a few ways to get it down.

Light stretches

Squat - raw

barx10

barx10

5x60

5x100

5x140

5x160

3x180 - add belt

3x200 - add loose wraps

3x200

3x200 - tightened wraps

10x140 - no wraps/belt

Incline bench

5x8x80kg

Abs - 200 movements - feet up crunch and hanging leg raises.

Good to see the Mighty Viking back under the bar today. Building up CBC stylz for the Aucks :clap:

[Old Bull]

Good first day back in the Office Steak sounds like you had a good break.

Happy New Year to you and The Family

[steak]

cheers mate! just a couple of days off to take the "gym and boat orphans" to town. I'll stick at adding some more muscle to the limbs for a bit longer and that should make the gear fit a bit better. Lifts are feeling strong and bench has poppped up a few kgs from all the assist work so motivation there to stick at it for a bit longer. Im missing sheiko though :roll:

[steak]

Week 5 Day 2

Simple 6

then

Bench - raw, med wide grip

10xbar

10x60

10x80

5x100

5x120

3x130

3x130

5x130

add fury 52 and wrist wraps. Im getting this shirt tighter now.

2x150 - 2bd

2x160 - 2bd

2x160 - 1bd

2x160 - 1bd

2x160 - 1bd

2x160 - 1bd

2x160 - 1bd

all nice, clean and fast.

Close grip bench - raw

10x60

10x80

10x100

5x115

5x115

5x115

Cable pressdowns

5x12x1/2 stack

DB Flys

3x10x12.5kgDBs

Blue band pressdowns - recovery - 150

Good session. Happy with the speed and tightness in the loose shirt.

[steak]

Week 5 Day 3

Flex/mob/conditioning

Light stretches then

Sled drill

Sprints length of driveway twice

sled + 20kg x2

sled + 40 x2

Sled + 60 x2

sled + 80 x2 - just about yakked :twisted:

Foam roller Quads, IT Band, Glutes, Hammies

Supine hip thrusts - 4x15

Roll into V sits - 4x15

Mountain Climbers 3x10

Groiners 3x10

Static hip stretch - 3x20 secs

Groin stretch - 3x20 secs

Abducters - 3x20 secs

Hammies, quads, calves again

Reverse curl 3x8

bicep curl 3x8

[steak]

Week 5 Day 4

Light stretches then

Deficit deadlifts Raw no belt, 2" board

10x60kg

6x100

6x120

6x140

6x165

3x180

3x180

3x180

Conv Deadlift raw, no belt

190x2

205x3

205x3

205x3

BB Rows

10x60

10x80

5x100

5x100

5x100

5x100

5x100

Hammer grip pulldown

5x10xstack

Stretches

[steak]

Tried the tighter suit on the other day too only to get the feel of it. Need to fight more heading into the squat, push back and stick some more tin on the bar.