Lynchy's climb to the Tops

[Lynchy]

So this is the start of my training journal, I've just been keeping it in a notebook till now. My training partner is Tim(Shruglife) we train Monday to Friday, usually in the mornings at the Uni gym. I'm 6'4" and first started training in april and have gone from ~92-103kg.

Our training progam is:

MONDAY: BACK/BIS/ABS

TUESDAY: CHEST/TRIS

WEDNESDAY: HAMS/QUADS/CALVES

THURSDAY: BIS/ABS

FRIDAY: MORNING - DELTS/TRAPS

AFTERNOON - TRIS

Nutrition wise I just try to eat as much as I can.

Morning: Oats or Eggs on Toast

During the day(at uni): Tuna and rice, if at home chicken on rice(I try to have two of these meals a day).

Evenings: Whatever the flat dinner is.

Nights: If I'm feeling real hard core and Fry has been giving me shit bout not eating enough I'll have another chicken and rice meal.

Protein shakes: I have one before and after the gym and one in the evening. So 3 a day.

Goals

No.1-To get to 110kg by the end of the year.

-Bench 80kg sets casually.

-Get to 300kg on leg press. Also work on deadlift form.

-Sort my shit out on Biceps.

-Loss the gut/lean up for summer.

[Lynchy]

Thursday 27th August Biceps/abs

10:45am

DB curls: 2x12@8.5, 12@11, 3x10@13.5, 2x8@13.5

EZ BB curls standing: 12@30, 10@35, 8@35, 6@35, 10@30, 12@30

DB preacher curls: 10@8.5, 2x12@6

BB 21's: 15.5kg, 2x18kg

Jack knives: 5x15

4 pieces of toast and protein shake before gym, better go eat now!

[shruglife]

Goals

No.1-To get to 110kg by the end of the year.

-Bench 80kg sets casually.

-Get to 300kg on leg press. Also work on deadlift form.

-Sort my shit out on Biceps.

-Loss the gut/lean up for summer.

Good goals :clap:

[jono]

good luck :nod:

work hard and you can do it

[Lynchy]

Friaday: Delts and Tris

Morning sesh: Delts

Shoulder Press: 12@13.5, 12@17.5, 12@21, 8@21, 9@21, 2x8@21, 10@21

Seated Raises/cuba raises: 12@6, 12/6@8.5, 12/5@8.5, 12/6@8.5, 12/6@8.5, 12/10@8.5

BO Raises: 2x12@8.5, 4x12@6

Mach. Press: 12@6, 11@7, 7@7, 11@6, 8@6, dropset-9@6-4@4-6@2

BB Shrugs: 10@80, 4x12@80, 10@35(using DBs)

Arvo sesh: Tris

Skull crushers: 15@20, 10@30, 4x8@35, 8@30

Push downs: 12@60, 12@66, 12@72, 12@78, 12@84, 12@84

Over Head extension: 2x@18, 2x12@24

then Tim pissed round trying to find a good work out and we eventually agreed on over head bar bell extensions.

So all up a busy week with 6 workouts in 4 days but that's what ya gotta do if you want to get out in the hills chasing animals.

...Hopefully Tim steps it up next week! :pfft:

[shruglife]

Friaday: Delts and Tris

Morning sesh: Delts

Shoulder Press: 12@13.5, 12@17.5, 12@21, 8@21, 9@21, 2x8@21, 10@21

Seated Raises/cuba raises: 12@6, 12/6@8.5, 12/5@8.5, 12/6@8.5, 12/6@8.5, 12/10@8.5

BO Raises: 2x12@8.5, 4x12@6

Mach. Press: 12@6, 11@7, 7@7, 11@6, 8@6, dropset-9@6-4@4-6@2

BB Shrugs: 10@80, 4x12@80, 10@35(using DBs)

Arvo sesh: Tris

Skull crushers: 15@20, 10@30, 4x8@35, 8@30

Push downs: 12@60, 12@66, 12@72, 12@78, 12@84, 12@84

Over Head extension: 2x@18, 2x12@24

then Tim pissed round trying to find a good work out and we eventually agreed on over head bar bell extensions.

So all up a busy week with 6 workouts in 4 days but that's what ya gotta do if you want to get out in the hills chasing animals.

...Hopefully Tim steps it up next week! :pfft:

Was it Friaday today? Could have sworn it was Friday...

Nice Shrugs :clap: :pfft:

[weener lad]

So your a Spearo, bodybuilder whos surname is Lynch (or something like) and you live in CHCH.

Sounds like me :pfft:

Good luck with the training fella good goals and workout set up.

[Lynchy]

Yep I'm a spearo mate. I'm actually from whangarei, that's where I do most of my diving. Haven't done alot down here, seems pretty shitty vis all the time. Oh and just an amature BB aye.

[Lynchy]

Saturday: All Body Workout

Flatmates not real stoked bout coming home to find a wild boar on the dinner table.

[shruglife]

Spit roast at yours tomorrow is it?

[Lynchy]

haha I don't have a spit big enough!

[Sakura]

Best of luck with you're goals Lynchy. :grin:

You'll want to watch out posting pics of dead animals. You'll never get Rose out of your journal :pfft:

[steak]

Nice work on the pigs :clap: Cool avatar too.

I've taken a few spearos to the Barrier..they nail some good fish if they hold a breath long enough Had a crack at a marlin yet?

[Lynchy]

Sweet, nah haven't gone after the marlin yet, just kingis. Crays and snapper are my main targets up in Whangarei. Would love to get over to to barrier, sounds like there some big fish over there! Do you get into abit of freediving or spearfishing yourself steak?

[steak]

yeah but Im noisey Have shot some kick arse rocks though man! Hva emanaged a few butters, moki, small kings... missed plenty of dory and the only snapper i saw got as much of fright as i did..f*ck its a snapper! f*ck its a speargun and it fled

[teamfatboy]

Dunno which'd scare a snapper more... a spearo or a 110kg guy sharing his bathwater!

[Lynchy]

Monday: Back/Bis/abs

Pull downs CG: 2x12@60, 2x12@72, 6@84, 7@78

Bent Over BB Rows: 12@50, 2x12@60, 2x12@65, 12@70

Lat Pull downs: 12@60, 2x12@72, 2x8@72, 7@72

Seated Cable Row: 12@66, 12@72, 12@78, 12@84

BB curls/drag curls: 8/10@30, 2x6/8@30

Jack Knives: 15, 15, 20, 20, 20, 10

Nutrition:

-oats and protein shake(with milk)

gym sesh

-4 poached eggs on toast and protein shake(with milk)

Taking rice and tuna, 3 bananas and an apple to uni.

Shruglife had me today, but with all the banter I'm hanging out for Legs Day!

[Lynchy]

Tuesday: Chest

Flat BB Bench Press: 20@20, 12@50, 12@60. 9@70, 8@70, 5@70, 6@70, 2x10@60

Inc. DB Bench Press: 10@22.5, 2x10@21, 9@21, 12@21

Mach. Press: 12@14, 12@15, 9@16, 7@18, 7@16

Low Cable Fly/High Cable Fly: 3x12/12@18

Little bit niggle today, Tim's shoulder playing up so things slowed down abit. Also didn't have anyone to compete with on machine press so slacked off abit there.

LEGS DAY TOMORROW!!!

\:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/

[shruglife]

What did you eat today old man?

[Lynchy]

Wednesday: Legs

Dead lift: 2x12@60, 12@80, 10@100, 6@120, 3@100

Leg curls: 12@110, 3x12@130

Leg press/calf raises: 12/20@160, 12/20@180, 12@200, 7@220, dropset 6@220-5@200-4@180

As much as I love legs day, today was not a good legs day. Felt like shit after(well more so than usual). Trying to keep my form good on dead lift so I don't f@#k out later on. Also that second to last set on leg press I only got 7reps @ 220kg, last week I smashed out 5sets 12@160,180,200, 10@220 and 8@240 then before I could get up tim hits me up with a couple of drop sets. Anyway I think maybe this weeks drop was because I got pretty worn out in the weekend carrying those pigs out of the scrub.

Nutrition:

Well I sure as hell don't feel like eating after that work out but I'll force sometime down!

[Lynchy]

Thursday: Bis/Abs

DB Curl: 12@6, 12@11, 12@16, 3x8@16, 7@16, 10@13.5

EZBB Preacher Curl/Seated EZBB Curl: 8/8@20, 8/8@30, 8/8@25, 2x12/12@20

Inc. DB Curl: 5x10@10

SBB Curl (21's): 3x21@15.5

Dec. Sit-Up: 15, 20, 25, 20, 15

Nutrition:

-2x peanut butter on toast and protien shake (with milk)

-workout/destroy shruglife

-2scp Bioplex + 250mL Water + 25g Dextrose

-KFC ultimate burger meal (only a regular cos I'm trying to watch my figure)

-

[shruglife]

-workout/destroy shruglife

-

Is that what you were doing when you tried to pick up the 18.5's and then swapped them for 16's? :pfft:

-KFC ultimate burger meal (only a regular cos I'm trying to watch my figure)

-

:naughty:

[Lynchy]

Is that what you were doing when you tried to pick up the 18.5's and then swapped them for 16's? :pfft:

Digga the rest of the workout speaks for itself.

[Lynchy]

Friday:

Morning sesh: Delts

DB press: 12@10, 12@16, 12@21, 10@21, 9@21, 10@21, 2x7@21, 4@21

Seated raises/cuba raises: 12/4@10, 10/4@10, 3x10/6@8.5

Bent over raises: 5x12@8.5

Mach. press: 2x12@7, 7@7, 8@7, dropset 10@7-8@5-8@3-10@1

Shrugs: 4x12@80

Nutrition:

wake up

-protien shake + 4xpb on toast

gym am

-protien shake

-chicken and brocolli on rice with satay sause

-chicken and brocolli on rice with satay sause

gym pm

-chicken and brocolli on rice with satay sause

bed

Gonna have to give it to Tim today, he showed me up big time.

[Lynchy]

Friday arvo:

Arvo sesh: Tris

Skull crushers: 2x12@20, 2x12@30, 8@35, 7@35, 10@35, 4@35, 8@30, 5@30

Over Head BB ext: 10@23, 7@23, 2x12@20, 11@25

Kick backs: 3x10@8.5

Over Head cable ext: 12@24, 2x12@18

Tim rocked up late after being locked out of his house haha rattled for him. Also not a real big fan of the kick backs aye. But then Tim doesn't really like the over head rope extensions, I recon they feel pretty good tho.

Does anyone else rate the kick back?