Mind over Macros

[Big john]

what is this cut down thing all the people talk of?

Post Re: Inception

example on the left, clearly pencil neck status

[steak]

Week 12 Day 2 - ME Bench

Trained with the weds nite crew and Wes"birthday boy" Finchinizer

Warm up

Violater - 10

Dynamic - 10

Got assisted with some hammie stretches..tighter than a

Bench, raw, 2bd

10xbarx2

10x60x2

add 2bd

5x80

5x100

5x120

3x140

1x160

1x165- miss

Close grip incline bench

10x60

8x100

8x100

8x100

St DB Press

4x8x30s

Tri Pressdown

4x10-12 x 85kg

Ezi curl

4x10x50

Incline curl

3x10x??

Good session...sore forearms/elbows from helping out with the crews bench shirts

[steak]

Week 12 Day 3 - DE Squat

Trained with Wes, Alex who will be joining Wes and I on WS to take him through to K-OS on the Coast, Traps and Rechelle were getting it on and Red Machine and Chopper were doing their thing - good vibez

Warm Up

Violater - 10 mins

Mobility - 20 mins

After the heavy week last week noticing a little tightness that needs sorting out.

DE Squat

Box squat - depth but had 100m soft foam pad on box to soak up the eccentric :twisted:

Speed work - 50% bar weight

10xbar

10x60

5x100

2x140 x 8 sets - fast

add 2 green bands and briefs (SC 50 straps down)

2x140 x 8 sets - fast

RDL - 5x6x140

DB Rows (fat Grip 52mm)

4x10x50

Close grip pulldown - v handle

4x10xstack

1 arm pulldowns

2x10x75 -then repped out 2 handed on 115kg

Blue band pressdowns - 2x200 :twisted:

[steak]

Week 12 Day 4 DE Bench

Trained with Wes and Corey

Warm up

Violater - 10 mins

Mobility- 10 mins

Elbow tendonitis has flared up seemingly overnight :twisted: and tris are a bit tender from ME day.

Bench - 50%, speed work

10xbar

10x60

3x80x8 sets - fast

then worked up to casual single at 90%

1x100

1x120

1x140

1x145 - easy

Put Wes in a loose shirt for his first time just to test the waters and satisfy his curiosity He went pretty good. I added a fury 50 and just worked off a 2 board for some reps just to work in.

St OHP - strict

10xbar

10x40

5x5x60

Face Pulls

4x10x55

Curls

4x10

Blue band pressdowns - 2x200

a bit of mobility stuff for the elbows and forearm tendons

[steak]

Week 13 Day 1 - ME Squat

Weighed in - 143.2kg

Trained with the usual weds night crew...some tin being moved tonight as the build up to Aucks continues..openers all over the place and more NXG than you wave a stick at

Stink day of nutro for me..rae to happen but about 1 meal behind now so will catch up with 2 small protein serves an hour apart.

Wes my TP hit 100kgs BW tonight in his weigh in so he magically transformed into 120kg and bullet proof.

Warm Up

Violater - 10mins

Mobility - 15 mins

Sumo deadlift against bands - bands added 40kg, raw

10x60

10x60

8x80 + B

5x100 + B

5x120 + B

3x140 + B

3x160 + B - add belt

3x180 + B

1x190 + B

add old velocity 50 (ex Wookies)

1x200 + B straps down

3x1x210 + B straps up

gassed

SLDL

3x8x100

BB Rows

4x8x100

Pulldowns - med grip

10x115

3x10xstack

Hard session. Dont mind them like that - the best thing the iron can do for you is be heavy :nod:

[bar-belle]

Week 13 Day 2 - ME Bench

Trained with the crew..good vibez 8)

Warm up

Violater - 10 mins

Broom stick MFR - 10 mins...fuc that hurt

Mobility - 10 mins

ME Bench - against chains (Chains 45kg )

10xbar

10xbar

10xbar+C

5x60+C

5x80+C

3x100+C

3x120+C

1x125+C

1x125+C

1x125+C

Flat Close Grip DB Bench - palms in

8x30s

8x40s

8x50s

8x50s

7x50s

ST OHP

5x8x60

Face Pulls

5x10x55

Bicep Curl

4x10x45

2x25x30 - tendon endurance sets :grin:

Jaw Pumpin - 20 mins

[steak]

Week 13 Day 2 - ME Bench

Trained with the crew..good vibez 8)

Warm up

Violater - 10 mins

Broom stick MFR - 10 mins...fuc that hurt

Mobility - 10 mins

ME Bench - against chains (Chains 45kg )

10xbar

10xbar

10xbar+C

5x60+C

5x80+C

3x100+C

3x120+C

1x125+C

1x125+C

1x125+C

Flat Close Grip DB Bench - palms in

8x30s

8x40s

8x50s

8x50s

7x50s

ST OHP

5x8x60

Face Pulls

5x10x55

Bicep Curl

4x10x45

2x25x30 - tendon endurance sets :grin:

Jaw Pumpin - 20 mins

[Big john]

Jaw Pumpin - 20 mins

twas strong jaw pump /12 :pfft:

[Panzer]

Jaw Pumpin - 20 mins

twas strong jaw pump /12 :pfft:

Was good having the Big John there....+str and +cha for CBC last night

[Big john]

Jaw Pumpin - 20 mins

twas strong jaw pump /12 :pfft:

Was good having the Big John there....+str and +cha for CBC last night

yea bro, good catch up with the usual suspects :nod: always good to be @ "the strongest gym in the north"

the girls get tired at looking at your mugs all the time :pfft: :pfft: :pfft:

[steak]

Week 13 Day 3 DE Squat

Trained with the friday nighters :twisted: Good tin smashing session with openers being pulled and pressed all over the place...more NXG than clothes at one stage

Warm up

Violater/stretches - 15 mins

Mobility - 10mins

SSB Box Squat - box with foam pad

First time under the SSB in any anger...feels good/different loading - RAW

10xbar

10x60

5x80

5x100

3x120

8x2x140 - not as fast as I wouldve like. Will work on this exercise

add briefs - SC 50 straps down

add black bands to compensate for using briefs :twisted:

6x2x140+Bands

Much faster than raw. Knees tracking better/more support in hips from briefs - mean tension (80kg+)

RDL

4x10x80

Incline chest supported DB rows

4x10x50s

Band GMs

4x10xgreens

Good session. Sped was OK raw but I need to work the groove a bit better.Knees tracking forward just a little when if I get it right they lower leg is vertical if not backwards a smidge. Little steps and good first outing with this considering the volume.

[steak]

[steak]

Week 13 Day 4 - DE Bench

Trained with Wes, Corey and the Viper

Warm Up

Violater - 10 mins

Mobility - 15 mins

DE Bench - 2bd to 60% + 12.5kg (planned progression), raw speed work

10xbar

10x60

5x80

5x95

add 2bd

8 sets of 3x105 - fast

Floor Press - legs straight

4x8x100

Seated DB Press

4x8x30s

Side lat/rear delt fly superset

4x10ea x 12.5kgDBs

bar curls

4x8x60

Concentration curl

3x8x20kgDB

Good fast paced session :twisted:

[steak]

[steak]

Week 14 Day 1 - ME Squat

Weighed in: 144.0kg

Warm Up

Violater - 15 mins

Mobility - 15 mins

Squat

Its been 15 weeks since we have squatted raw without chains, bands, different bars, boxes etc so we thought we'd just get amongst it with "normal" raw squats to 90%+

To be honest it felt a bit odd

10xbar x a few sets to get the blood flowing

10x60

5x100

3x140

3x180 - added belt

3x200 - added wraps

1x225

1x245

1x265

GMs

4x10-12

Hamstring machine

4x10-12

Abs - 100 vertical movements

Done :twisted:

Good session, squats came good. Think we got vid...checks

[Big john]

1x225

1x245

1x265

fuaaaark, cranking it up!

[steak]

Food update..

1. 12 egg whites, 2 yolks, 4 cups cooked oats, large shake 60gr protein with L-glute and creatine

2. 330 gr chicken breast, 2 tbsp peanut butter, fruit

3. T bone steak 300gr, 2 cups raw oats , 2 cups milk 1 scoop whey

4. 330 gr chicken breast, 2 cups raw oats, 2 cups milk, 30 almonds or mixed nuts

Stims - Monster drink 500ml, 1 turbo

5. PWO shake - 75g protein (3 scoops Quad),creatine and L-glute, 1 cup oats, 1 large tin creamed rice

6. 330gr chicken breast, steak or tuna, 1 cup oats 1 tin of fruit (peaches tonight in fruit juice) 1 litre megamilk

bedtime - shake 2 scoops of quad

[Panzer]

WTF.....Megamilk?

[Big john]

WTF.....Megamilk?

Good ole Paul anderson styles

[steak]

[Big john]

a-fucking-men

[steak]

Week 14 Day 2 - ME Bench

Warm up

Violater - 10mins

Mobility and Prehab - 15mins

Bench against blue band - doubled under bench(32kgs at lockout), raw

10xbar

10xbar + B

5x60 + B

5x80 + B

5x100 + B

3x110 + B

3x120 + B

1x130 + B

1x135 + B

1x135 + B

1x135 + B

good gain here

Incline Bar press

4x8x100

Lying Tri Ext - DBs

4x10x various

St OHP

5x6x60

Face Pulls

4x10x various

Bicep curl

10 x 30, 40, 50, 60, 50, 40

2x21s x 40kg

[steak]

[steak]

Week 14 Day 3 - DE Deadlift

Warm up

Violation - 10 mins

Light stretches - 10 mins

Mobility - 10 mins

Sumo deadlift - speed focus, raw 50%

10x60

10x70

10x100

8x2x130

add old velocity/straps down

2x2x130+20kg Chains

2x2x130+40kg Chains

2x2x130+60kg Chains

2x1x130+60kg Chains

good speed throughout

Rack pulls from below knee/mid shin

5x5x140

GMs

5x5x60

Lat Pulldown

4x10-12xstack

Abs - 100 movements

good session :twisted:

[startinfromscratch]

when you planning on doing a 3 lift test bro? if at all?