Freak status: In progress

[boostinggtir]

awesome work, look forward to more videos :grin:

[Best Bench]

Bodybuilding squats, working on your tan, hmmm. You started shopping for a posing pouch?

[steak]

^

nice work there Mike..you make em look easy mate 8)

[Mike Zero]

Cheers guys.

Bodybuilding squats, working on your tan, hmmm. You started shopping for a posing pouch?

Don't know where you've been mate, been doing high bars like that for yonks. I like to think olympic style, bodybuilder style would be quarter squats.

[Mike Zero]

Saturday - 30/01

Cardio 30 mins walking

Arms

Incline barbell extensions 30x10 40x10 55x8 70x5 PB 50x15

Rope pushdowns 6 sets

Close grip bench press 3 super light sets

Reverse EZ bar curls 2x30x12 2x40x10 2x45x8

Hammer curls 15x10 20x10 25x10 PB 20x10

High cable curls 4 sets

Extensions felt heavy this week... Will stick to that weight and do more next week. As I said last week sticking to bicep exercises that don't stress my wrist flexors for a few weeks. Boring but they need a break.

Also, my metabolism seems to have sped up heaps since I started putting on weight again, so I stepped up the eating again about mid-week.

[Mike Zero]

Week #71 - 01/02

Monday - 01/02

Cardio 30 mins walking

Posterior chain

Rack pulls, pin 3, doubled smalls 60x8 100x5 140x3 180x1 belt, 210x3 230x3

SSB good mornings 65x8 85x8 belt, 2x95x8 no belt, 85x6

Lying leg curl 10x12 20x10 30x10 40x8 35x10 30x12 25x15

Standing leg curl 3x60x15

Bands added 20kg on the pins and 70kg at lockout, so it was 300kg on my top set. Pleased with this, would like to triple 250 over the coming weeks.

[Dr Squat]

Light weight...

Super smooth form. Bar close to the body. Strong lockout considering the big tension at the top. :nod:

[boostinggtir]

light weight baby, lol.

[Mike Zero]

Tuesday - 02/02

XWO - hip mobility, core, plyos

Chest

We trained under Dave Smith today, just a light workout focus on form. Biggest pump ever though.

Wednesday - 03/02

Back

Wide grip pulldowns (palms in) 120x10 160x10 200x8 240x8 280x8 260x10 240x12

Bent over rows 60x10 100x8 110x8 120x8 130x6 PB

Chest supported row 80x10 100x10 120x12 140x12

Behind the neck pulldowns 150x10 180x10 190x8 PB 150x15+110x15

Great workout, feeling strong.

[cole]

nice work dude

[Best Bench]

PB Pump, Nice!

[jono]

PB'S all over, and very solid rack pulls 8) :clap:

[Mike Zero]

Thursday - 28/01

Cardio 30 mins walking

Shoulders

Seated barbell BTN press 40x10 2x60x10 2x70x8 80x6 85x4

Military press 3 sets

One arm lateral raises 15x15 17.5x12 2x20x10 17.5x10 15x12

Dumbbell front raise 4x20x8

Rear delt flies 12.5x15 3x15x15

Not a good day for pressing. Was off groove on BTNs from the get go and especially on the top set, just a hick up though, will smash it next week. Didn't like the military presses, felt like they used too much tricep for shoulder day. Made up for it with the dumbbell work, picked up the intensity there.

[Mike Zero]

PB Pump, Nice!

You know it, digger.

PB'S all over, and very solid rack pulls 8) :clap:

Cheers, jono

[Mike Zero]

Friday - 05/02

Cardio 30 mins walking

Quads and Calves

High bar squat 2x60x10 100x8 140x6 180x4 200x4 140x15

Front squat 60x8 100x8 120x6 140x6

Single leg press 120x15 140x12 2x160x10

Leg extensions 20x20 30x20 40x20 40x15+20x15+10x20

Standing calf raises 20x10 40x10 3x60x10

supersetted with...

Bodyweight standing calf raises 5x15

Just Ben and I today. Felt sluggish from the get go, 2 plates felt heavy on squats. Wanted 200x8 but it wasn't happening today. I was disappointed so we took it to the next level of intensity for the rest of the workout, 140x6 on front squat was my PB from a few weeks ago as first exercise.

Calves were painful.

[Mike Zero]

Saturday - 06/02

Cardio 30 mins walking

Arms

Skullcrushers 2x30x10 40x8 50x6 60x8 65x4+1 PB 50x12

Rope pushdowns 80x15 120x12 150x10+5 160x7+3 120x15+5

Close grip bench press 60x10 80x10 100x8

Hammer curls 15x10 20x10 25x10 27.5x8 PB 20x12

EZ bar curls 30x12 40x12 2x30x15

Bent over concentration curls 12.5x12 15x10 15x10+10x10

Great workout to finish the week. Feeling like I'm getting a lot bigger and stronger at the moment.

[boostinggtir]

27.5 for 8 You standing?

[Beef]

High cable curls 4 sets/quote]

what are high cable curls?

bodybuilders use them to put some paint on the arms plus you take up 2 mirrors :grin:

im liking the gym music in the background. wish my gym would stop playing the shite they play!

[Mike Zero]

27.5 for 8 You standing?

Yeah but completely strict & big squeeze at the top.

[Mike Zero]

Week #72 - 01/02

Monday - 08/02

Posterior chain

Rack pulls, pin 3, doubled mediums 60x8 100x5 140x3 180x1 belt, 220x1 240x3 PB

SSB good mornings 65x8 85x8 belt, 95x8 100x8 PB

Lying leg curl 20x10 30x10 35x10 2x30x10

Standing leg curl 60x15 2x70x15

Deadlifts feeling real strong at the mo, top set was 315kgs at lockout.

[steak]

Nice nice nice...looking strong as an ox mate :clap:

[Mike Zero]

Nice nice nice...looking strong as an ox mate :clap:

Cheers steak, feeling strong too

Tuesday - 09/02

XWO - core/plyos

Chest

Incline bench press 2x60x10 2x80x8 100x6 110x6

Flat dumbbell fly 15x10 20x12 25x8 20x10

Decline chest press 40x12 3x60x8

Cable crossovers 24x12 2x30x12 18x30

Just Ben & I again tonight, Craig sick. Quick train with good intensity. Nauru Bench Press team was in the gym doing some work tonight, big boys.

[Luigi]

big boys alright, what gym they usually train at ?

what does XWO mean ? rack pulls lookin awesome :clap:

[Mike Zero]

big boys alright, what gym they usually train at ?

what does XWO mean ? rack pulls lookin awesome :clap:

They're just in NZ for the Oceania bench champs this weekend.

XWO = Extra workout

Cheers

[Mike Zero]

Wednesday - 10/02

Cardio 30 mins walking

Back

Wide grip pulldowns 120x10 160x10 200x10 240x12 250x10 240x12

Bent over rows 60x10 100x10 120x8 130x6 100x12

CG seated cable row 96x10 110x10 120x10 130x10

Behind the neck pulldowns 150x10 190x8 200x8 PB 160x12 140x14

Training solo today, so intensity not quite there. Still a good workout though. Had to up again yesterday (only been 2 weeks since I last did). Also was meant to do calves today as well but they were still sore from last friday!