Iron Mind

[Big john]

good steady bit of work there bro 8) where did you want to land ..weightwise...on this cut?

99-101kilo...thats some hard yards from here till the end of the year dunno if i should keep cyclin my carbs or bring them in steadily?

[steak]

Wheres ya BF% at?

[bar-belle]

Hey Big John looks like you've had some good workouts this week and intense too :nod: . Impressive mate :clap:

[Big john]

Wheres ya BF% at?

11-13% give or take?

[Big john]

Hey Big John looks like you've had some good workouts this week and intense too :nod: . Impressive mate :clap:

cheers BB :grin: yea ive stepped up to the plate in regards to my w/os and the eatings been really good

[steak]

Wheres ya BF% at?

11-13% give or take?

Where do you want it to be? You gonna compete?

[Big john]

sunday legs

warm up on bike, Stretching...alot...and then some more...thanks for the info on those squat stretches steak :grin: i hope they can bare fruit in the near future

leg extentions

warms

46x10

46x10

46x10

working

90x12 :twisted:

leg press

80x10

120x10

160x10

320x10 one rep up from last week, f*ck i felt it too

wide stance dumbel squat

no shit hot weight here purely form and stretch/holding at the bottom

and getting as low as possible

12.5x10

12.5x10

12.5x10

12.5x10

hammos

lyin leg curls

36x10

36x10

36x10

working

60x10

DB SLDL

20x10

20x10

20x10

working

30x10

standing leg thingy machine

cant recall weights 3 warm ups, one working set

Monday

Cardio-30 min walk with the neice

Tues

Chest n tris

BB incline

40x10

40x10

40x10

working

63x5 droppy 40x5

chest press machine

54x10

63x10

63x10

working 90x10 squeezzzee et :twisted:

incline DB flyes

12.5x10

12.5x10

12.5x10

working

22.5x10

cable flyes

15x10

20x10

20x10

working

30x10

ive started to notice that some of my parts like chest has dropped in str a lil where as my legs and esp my calves still seem to be gettin stronger, so im still able to go more heavier with em :nod:

Eats have been good ploughing thru tuna and salmon alike, kicking off phase 3 today so cuttin all diary ie no more trim milk with coffee seasonings and sweetner and keepin eye on sodium aswell fun fun fun :shock: Nxt post is the monthy progess pics!

[Big john]

the Monthly progress pics

[steak]

Good work so far bro :clap:

[rose]

Yay! :clap: Boy pix! You have nice nappies :grin:

[Big john]

Good work so far bro :clap:

thanks bro!

[Big john]

Yay! :clap: Boy pix! You have nice nappies :grin:

:pfft: :pfft: i was waiting for someone to comment on my MC hammer parachute shorts

[Big john]

wed,thurs,fri havent be into the gym giving the body some well deserved RnR should back to 150% on sunday for legs, eats are still going good

[Big john]

Monday legs

bike/stretching

leg extentions

42x10

42x10

42x10

working

90x10 (last few reps holding and slow on negtives

Leg press

80x10

120x10

160x10

workng

320x8

front squats

just 4 sets with the oly bar gettin low as possible

hammos

Lying leg curls

30x10

30x10

30x10

working

54x12

DB SLDL

20x10

20x10

30x10

working

40x10

seated leg curls

60lbsx10

60x10

60x10

working

120x10

Tuesday

Chests and tris

Incline BB benches

40x10

40x10

40x8

63x6 droppy 40x5

DB flyes

12.5x10

12x5x10

12.5x10

20x10

chest press machine

42x10

40x10

42x10

working

90x10 holding for one sec at pec contraction

pec deck

30x10

30x10

30x10

working

63x10

Tris

seated DB overhead extentions

22.5x10

22.5x10

22.5x10

working

35x10

cable pushdowns

42x10

42x10

42x10

working

60x12 (supersetted) close grip bench press 40x9 = Fried tries and mean shakes :nod:

Cardio- later tonight 45 min walk

[Big john]

wednesday

abs/bis

Leg rises

20

20

bench Crunches legs elevated

30

30

oblique crunches with cable

42x15

42x15

42x15

42x15

Bis

cable isolation curls w/preacher bench

42x10

42x10

42x10

working

78x10 pause at peak and very slow negative movement

DB seated curls

12.5x10

12.5x10

12.5x10

working

20x8

ez bar curls with med and close grip

20x10

20x10

20x10

working

30x10

alt DB hammers

20x10*a side

20 min cardio

Thursday

back/shlders/traps

stretch n warm up on bike

vgrip pull downs

48x10

48x10

48x10

working

78x10

cable rows with wide bar

42x10

42x10

42x10

working

72x10

alt hammer str machine

45x10

45x10

45x10

working

78x10

DB row

42.5x10 each side

shlders

DB seated presses

12.5x10

12.5x10

12.5x10

working

25x10

seated side laterals

7x10

7x10

7x10

working

9x10 then reppin out another 5 partials

rear flyes

12.5x10

12.5x10

12.5x10

12.5x10

traps

BB shrugs

barx10

80x10

80x8

100x10

20 mins HIIT on stairwell

Non nom plans

m1 ps and 1 cup of oats, lsa, glutamine, multi vits

m2 postw/o shake

m3 8 egg whites 1 cup of oats, glutamine,lsa

m4 220grams of salmon, broccolli, 1 cup brown rice

m5 220grams of salmon, broccolli, 1 cup brown rice

m6 300 grams of steak, croquttes, 1 cup of brown rice

m7 220 grams of breast chicken, corquettes, 1 cup of brown rice

m8 ps shake

[Pseudonym]

Just saw these pics, John. Nice work. You've got very good definition in the quads and calves.

(Not only stating the obvious, but doing it late too!)

[bar-belle]

m1 ps and 1 cup of oats, lsa, glutamine, multi vits

m2 postw/o shake

m3 8 egg whites 1 cup of oats, glutamine,lsa

m4 220grams of salmon, broccolli, 1 cup brown rice

m5 220grams of salmon, broccolli, 1 cup brown rice

m6 300 grams of steak, croquttes, 1 cup of brown rice

m7 220 grams of breast chicken, corquettes, 1 cup of brown rice

m8 ps shake

Good eats there mate. Salmon is so much nicer than Tuna :puke:

[Big john]

Just saw these pics, John. Nice work. You've got very good definition in the quads and calves.

(Not only stating the obvious, but doing it late too!)

:grin:

[Big john]

m1 ps and 1 cup of oats, lsa, glutamine, multi vits

m2 postw/o shake

m3 8 egg whites 1 cup of oats, glutamine,lsa

m4 220grams of salmon, broccolli, 1 cup brown rice

m5 220grams of salmon, broccolli, 1 cup brown rice

m6 300 grams of steak, croquttes, 1 cup of brown rice

m7 220 grams of breast chicken, corquettes, 1 cup of brown rice

m8 ps shake

Good eats there mate. Salmon is so much nicer than Tuna :puke:

thanks BB, be it tuna or salmon i just ho into it regardless of taste, think my taste bubs have learned to turn off when eatin tuna

[Big john]

Sunday

5 min on bike, stretches b4 the pain

Legs

leg extentions

45x10

45x10

45x10

90x11

Leg press

80x10

120x10

160x10

working

320x8

front squats(back to school styles)

barx10

barx10

barx10

20x5

still adjusting to front squats. Feels like the bar wants to roll off everytime :pfft:

hammos

seated leg curls

50lbsx10

50x10

50x10

110x12

SLDL (back to school on this on too)

40x10

40x10

40x10

40x10

lying leg curls

45x10

45x10

45x10

54x10

Tuesday chest and tris

5 mins bike, stretches

incline bench press

40x10

40x10

40x10

63x6 droppy 40x6

DB flyes (flat)

12.5x10

12.5x10

12.5x10

20x10

pec deck

42x10

42x10

42x10

60x10

Tris

DB seated overhead extentions

20x10

20x10

20x10

35x10

med grip tricep pushdowns

45x10

45x10

45x10

60x10 (supersetted with close grip bench press 40xfail town

20 mins HIIT stairwell to wrap things up

high carb meals last 2 days

m1 ps, 1 cup of oats, lsa, glutamine, multi vits almonds, tea

m2 postworkout shake, glutamine

m3 8egg whites, LSA, almonds, 1 cup of oats, green tea

m4 220 grams of tuna 3/4 cup of peas, 1 cup of oats

m5 220 grams of smoked salmon, salad,

m6 300 grams of steak, 1 cup of brwn rice, salad

m7 220 grams of Chicken breast, 1 cup of brownricem salad

m8 ps

[Big john]

got abit slack with last weeks updates had quiet abit on my plate i needed to get done So starting fresh with this weeks

Monday Legs

Leg extentions

46x10

46x10

46x10

working

96x10

Leg press

80x10

120x10

140x10

working

320x9

front squats

3 sets of just bar

20x6

i never felt so wobble wobble in my life after all that squats are getting deeper and the form seems to be looking pretty good, so yea

nxt on the hit list Hams

Seated leg curls

78x10

78x10

78x10

working

101lbsx10

SLDL

40x10

40x10

40x10

60x10

lyin leg curls

36x10

36x10

35x10

52x10

Tuesdays Chest/tris

Incline BB bench press

40x10

40x10

40x10

63x7 droppy 40x6

incline DB flyes

12.5x10

12.5x10

12.5x10

22.5x10

cable flyes

20x10

20x10

20x10

36x10

45 min walk

Wednesday Bis/lower back/abs

leg rises

20

20

elevated crunches

30

30

swissball side crunches

15

15 each side

Hyperextentions

bwx20

bwx15

bwx15

bw+20kg platex20 droppy to Bw for another 5 reps

i still felt the pump 45mins later

preacher cable curls (med grip)

54x10

54x10

54x10

97lbsx10 then 5 negatives (spotted)

Ez bar curls

20x10

20x10

20x10

35x10

alt DB hammer curls

22.5x10 a side

cardio 45min walk later tonight

[rose]

Welcome back :grin: Re front squats bar rolling off, are you using clean grip or crossover? I recommend clean grip :nod: Sounds like stretching is helping squat depth etc?

http://stronglifts.com/how-to-front-squat-with-proper-technique/

"The Clean Grip. Front Squats using the Clean Grip will feel uncomfortable at first. Many switch to the Cross-armed Grip for that reason. Don’t be one of them. Front Squat with a Clean grip. Benefits:

- Safer. It’s easier to keep your elbows up so the bar doesn’t roll of your shoulders using the Clean Grip.

- Carry-over. Power Cleans & Overhead Presses become easier because you’re using bigger weights in a similar position on the Front Squat.

If the Clean Grip hurts your wrists, you have tight wrists and/or triceps. Stretch your wrists & triceps 3-4x/week, flexibility will improve."

[steak]

NO SLACKING OFF BRO! :grin:

[Big john]

Welcome back :grin: Re front squats bar rolling off, are you using clean grip or crossover? I recommend clean grip :nod: Sounds like stretching is helping squat depth etc?

http://stronglifts.com/how-to-front-squat-with-proper-technique/

"The Clean Grip. Front Squats using the Clean Grip will feel uncomfortable at first. Many switch to the Cross-armed Grip for that reason. Don’t be one of them. Front Squat with a Clean grip. Benefits:

- Safer. It’s easier to keep your elbows up so the bar doesn’t roll of your shoulders using the Clean Grip.

- Carry-over. Power Cleans & Overhead Presses become easier because you’re using bigger weights in a similar position on the Front Squat.

If the Clean Grip hurts your wrists, you have tight wrists and/or triceps. Stretch your wrists & triceps 3-4x/week, flexibility will improve."

yea stretchin has really improved overall form and depth imo, got u and steak to thank for that :grin: i was usin cross over but from reading that article i diff switching over to clean, and as it said ill prob start doin some wirst/forarms stretches and start whippin the squats back into shape :nod:

[Big john]

NO SLACKING OFF BRO! :grin:

haha Me slacking off....NO WAY! :naughty: :pfft: :pfft: :pfft: