Iron Mind

[Big john]

last week and abit has been awsome got myself a training partner finally :pray:

and we've been pushing each other to the point our grunts muffle the music in the gym, Fuckin awsome!!! :pfft: :pfft:

Thusday Back/shoulders/traps

Lat pull downs (wide grip)

42x10

42x10

42x10

working

72x10

wide bar cable rows

42x10

42x10

42x10

working

78x10

alt hammer str machine

36x10

36x10

36x10

working

84x10 a side :twisted:

dumbell rows

42.5x10 a side

shoulders

seated DB presses

12.5x10

12.5x10

12.5x10

working

25x10

seat side laterals

6x10

6x10

6x10

working

9x10 then 5 partials

cable side laterals

15x10

15x10

15x10

working

20x10 followed by 5 slow burning negatives which felt like someone doused my shoulders in magma :shock:

finished shoulders off with rear flyes

12.5x10

12.5x10

12.5x10

12.5x10

traps

barx10

40x10

40x10

working

100x7

100x3

45 min walk later tonight

Eats are still strict, broccolli, tuna and salmon farms,whole paddoks of oats, chicken, lsa,ps, almonds (still keep the fats up) and the ocasional red meat meals, carb cycle has lessen abit, about 75-100grams on the low 150grams on the med day and high days 250-300grams, start lowerin water intake on the 21st

[Big john]

friday abs/calves

elevated crunches

2 sets of 30

oblique twists with 4kg medicine ball

2 sets of 30

lying leg rises

2 sets of 15

calves

seated calf rises

60x10

60x10

60x10

working

90x8 droppy 80x6

standing calf rises

78x10

78x10

78x10

working

fullstack + 2 20kg plates and 1 10kg platex10

dropset full stack for 8 with 1 sec pauses at the peak contraction

[steak]

Good work bro :clap:

[Gym rat]

nice work bro :clap: :clap:

[Big john]

Sunday Legs

leg extentions

45x10

45x10

45x10

working

92x10

Leg press

80x10

120x10

160x10

working

320x9

Front squats

4 sets of 5 with oly bar just working on clean form atm ( thanks rose for the hot tips :salute: )

hammos

Seated leg curls

78x10

78x10

78x10

working

121x10

SLDL

barx10

40x10

40x10

60x10

lying leg curls

30x10

30x10

30x10

working

54x10

Very much toasted after w/out

Monday

rest day only got cardio to do later on

[Big john]

Good work bro :clap:

nice work bro :clap: :clap:

thanks guys

[Big john]

Monday

rest up and 45 min cardio walk

Tuesday chest/tris

BB Incline Bench press

barx10

40x10

40x10

working

65x6 drop 40x5

DB flat flyes

12.5x10

12.5x10

12.5x10

working

22.5x10

Cable flyes

20x10

20x10

20x10

working

36x10

triceps

overhead extentions

22.5x10

22.5x10

22.5x10

working

37.5x10 PB :twisted:

med grip pushdowns

32x10

32x10

32x10

working

78x10 PB :twisted: supperset with close grip bench press 40x10

killer workout. Every rep and every set felt like it had x10 more weight on it lol, guess it was my mind playing stupid tricks on me :pfft: . Really happy i came away with 2 PBs aswell \:D/

as for meals....days lookin like this

m1 PS and oats/glute

m2 postworkout shake/glute

m3 8 egg whites, oats, lsa, almonds,multvits, green tea

m4 220grams of salmon, peas

m5 220grams of tuna, peas

m6 300grams of steak, veggies

m7 220 grams of chookboobs, veggies

and shakes inbetween meals

halving water intake after 3pm

[steak]

Good work on the PBs bro :clap: Are you training through xmas or having a break?

[Big john]

Good work on the PBs bro :clap: Are you training through xmas or having a break?

training thru most prob, few more days b4 the end of my cut hoping to come flush on 100 xmas day and looking ripped. Just drying out the body now diff be postin final outcome pics so critques will be most welcomed :nod: after xmas its right into clean bulking.

Training wise im on a high and i wanna keep going hard while im still kicking ass and taking names, dunno what my my bulk goal will be so expect a PM or 2 commin ya way steak :wink:

[drizzt]

Training wise im on a high and i wanna keep going hard while im still kicking ass and taking names, dunno what my my bulk goal will be

I know how you feel man, about to go on a break for a week away but all I can think about is the training I could be doing! :? Still, the rest away from the gym after going 5days per week for the better part of half a year will be good for the body.

Just read back over your journal and saw your progress pics, you've got some great legs (especially calves) mate, keep up the good work :nod:

[Big john]

Training wise im on a high and i wanna keep going hard while im still kicking ass and taking names, dunno what my my bulk goal will be

I know how you feel man, about to go on a break for a week away but all I can think about is the training I could be doing! :? Still, the rest away from the gym after going 5days per week for the better part of half a year will be good for the body.

Just read back over your journal and saw your progress pics, you've got some great legs (especially calves) mate, keep up the good work :nod:

thanks bro, legs were always a big priority for me to bring them up and i take special pride in bringin my calves up to scratch. im hopeing after this cut i take step back, take a good hard look were i need to improve on nxt year and bring up some laggin/weak body parts. Im all about self improvement, im plannin to take accouple days rest then right back into it, with the compliments i get from strangers at the gym and from reading journels on NZFBB it compels me to higher lvls. atm im like a caged beast!, just let me at that iron :pfft: :pfft: :pfft:

[bar-belle]

thanks bro, legs were always a big priority for me to bring them up and i take special pride in bringin my calves up to scratch.

good man keep at it :clap:

hey I'm at work tomorrow night if you want to get those calipers to me...time for the bf measurement and the tale of the tape :pfft:

[Big john]

Today we rocked up to west wave for the last shoulder/back workout of 09 so i wanted to go guns blazing and poping and locking my colla (if i had one) My worlds gym singlet would have to suffice... 8)

heres how we went

back

wide grip lat pull downs

42x10

42x10

42x10

working

72x10

vgrip cable rows

42x10

42x10

42x10

working

78x10

hammer str machine

45x10

45x10

45x10

working

82x10 PB :twisted:

dumbell rows

42.5x10 a side

Shoulders

seated DB presses

12.5x10

12.5x10

12.5x10

working

25x10

seated DB side laterals

6x10

6x10

6x10

working

10x10 then 5 partials PB :twisted: 12.5 is in my sights you better belive it!

cable side laterals

12x10

12x10

12x10

working

15x10a side then 5 negatives movements :twisted: feel the burn :twisted:

and felt a lizzy whoozy afterwards :oops:

BB shrugs

barx10

60x10

60x10

working

120x10

pretty muched fucked after that partly due to the lower fluid intake but that was to be expected, other than that felt like a solid workout. Eats have been pretty much fined tuned these last few days. Final weigh in 2mr morning should be bang on 100 and pic updates will follow up too \:D/

till then aidios guys hope ya'll have a merry Jesus birthay! :wink: LIFT HARD!

[Big john]

Final Weigh in on christmas day ......*drum roll* 99.6kgs!! \:D/ \:D/ \:D/

heres some of the shots

and acouple of shots later that day after the feasting

feel pretty chuffed at what i achived and it gave me an idea of which areas i need to improve.....(dont worry theres quite afew :grin: ). Now that the cuts over its right into bulking im looking forward to bringin on the lean mass, so over the nxt week or so ill be re doing the programme and adjustments to the eats....steak hook us up with a bulk diet :pfft: :pfft:

[Big john]

Sunday Legs

leg extentions

48x10

48x10

48x19

working

92x10

LP

80x10

120x10

160x10

working

320x10

front squats

barx10

barx10

20x7

just form work

hammos

seated leg curls

54x10

54x10

54x10

working

102x10

SLDL

barx10

60x10

60x10

100x10 gonna inc bars weight from now on

lyin leg curls

32x10

32x10

32x10

working

60x8

Eats

m1 2 whole eggs, 6 egg whites scrambled, 3 slices of wholemeal w/PB, LSA, 1 cup of oats, almonds, yoghurt, glute, coffee

m2 post workout shake

m3 2 cups of brown rice, 220grms of tuna in oil, 1 cup of green beans

m4 2 cups of brown rice, 220grms of salmon, 1 cup of green beans

m5 2 cups of rice, 300 grams of beef, veggies

m6 ps and oats

m7 220 grams of chookboob, 2 cups of rice, veggies

m8 ps

and some fruits between meals

[Big john]

Sunday Legs

leg ext

45x10

45x10

45x10

working

90x10

leg press

80x10

120x10

160x10

workig

320x9

front squats (clean)

3 sets of just oly bar for tech and form

20x10

hams

seated leg curls

45x10

45x10

45x10

working

101x10

SLDL

barx10

40x10

40x10

working

100x8

lying leg curls

35x10

35x10

35x10

working

54x10

Today-Chest n tris

BB flat bench

60x6

60x6

80x6

working

100x5

DB pull overs

12.5x10

12.5x10

25x10

working

32.5x10

DB flyes incline

12.5x10

12.5x10

12x5x10

working

25x10

tris

DB over head ext

22.5x10

22.5x10

22.5x10

working

40x10 :twisted:

cable pull downs (rope)

35x10

35x10

35x10

working

54x10 (superset with close grip bench) 60x10

cardio 40-45 min walk later tonight

eats Bulkariffic 8)

m1 PS,cup of oats,honey,coffee

m2 post workout ps

m3 2 eggs 6 egg whites, 1 cup of oats, yoghurt, lsa, almnds,coffee, peach

m4 220 grams of tuna in oil, 1 cup of veggies 1 cup of rice

m5 220 grams of tuna in oil, 1 cup of veggies, 1 cup of rice

m6 300 grams of steak, 1 cup of oats, mushrooms

m7 250 grams of chicken, 1 cup of oats, mushrooms

m8 ps

[steak]

Be proud bro!

Nov 2nd 2009 Benching 80kg

today - 100kg

:clap:

good looking eats butwheres the ice cream

[Big john]

Be proud bro!

Nov 2nd 2009 Benching 80kg

today - 100kg

:clap:

good looking eats butwheres the ice cream

Thanks man, keep an eye on those lifts mate...there going one way...Skyward :pfft: :pfft:

as for the ice cream. i ate so much sugar on xmas day that its kinda put me off anything naughty for a good few months :puke:

[bar-belle]

Wow Big John looking good in them pics dude :nod: Man it must feel soooo good to eat big after doing a cut? Bet the old shoppin bill has gone skyward KUTGW

[Big john]

Wow Big John looking good in them pics dude :nod: Man it must feel soooo good to eat big after doing a cut? Bet the old shoppin bill has gone skyward KUTGW

loving the big eats thats for sure Bar-belle, and yea the bill has gone up abit man gone are the days when pak n save had 99cents specials on tuna!

[Big john]

No holds bis and abs day aka wednesday

gonna add oly bar weight and ez bar weights fom here on in

Abs

leg rises

3x15

elevated crunches

3x30

swissball side crunches

3x15 each side

Biceps

seated cable preachers

32x10

32x10

42x10

working

79lbsx10 and 5 negatives ....can u say pumpalishous? BING

ez bar curls med grip( curling to the temple baby)

27.5x10

27.5x10

27.5x10

working

42.5x10

Alt Hammer curls

22.5x10

Todays eats...lil somthing something like dis

m1 ps/oats/lsa/honey

m2 postworkout shake

m3 eggs/egg whites/oats/lsa/wholemeal toast/yoghurt/coffee/nuts n raisin

m4 tuna/banana/oats/honey/choc milk

m5 tuna/peas/oats/

m6 mass gainer (just got me a 6kg bag of mass mutant to try :wink: )

m7 beef/salad/oats

m8 chicken/salad/oats

m9 ps

and alil cardio tonight 40 min walk

current weight is sittin on the 107-108 mark

[Big john]

Back n shoulder day today

machine wide grip pull ups

63x10

63x10

60x10

working

52x10

wide grip pull downs

45x10

45x10

45x10

working

72x11

BB rows

kept rows lite today as i was showin my trainin partner tech/form

barx10

barx10

60x10

60x10

Deads

60x8

60x8

60x7

80x6

these were prob the best deads ive done form wise...like....Ever :shock:

still keepin lite for form till my confidence gets up to going heavier

shoulders

DB seat shoulder press

12.5x10

12.5x10

12.5x10

working

25x10, think im ready to graduate to 27.5 nxt week

side laterals

8x10

8x10

8x10

working

10x10 then 5 partials

rearflyes

12.5x10

12.5x10

12.5x10

15x10

my eats

m1 mass shake/oats

m2 postworkout mass shake

m3 eggs/egg whites/oats/lsa/wholemeal toast/yoghurt/coffee/nuts n raisin

m4 tuna/banana/oats/honey/choc milk

m5 tuna/peas/oats/

m6 fruit of some asortment

m7 beef/salad/oats

m8 chicken/salad/oats

m9 ps

weights around 109-110 maybe

[steak]

choc milk 8) getting some good cals in there mate - 4500 or so?

[Big john]

choc milk 8) getting some good cals in there mate - 4500 or so?

aye cap'n 4500-5000 atm 8)

[steak]

choc milk 8) getting some good cals in there mate - 4500 or so?

aye cap'n 4500-5000 atm 8)

5000+ welcome to my world