Iron Mind

[Grover]

:clap: PB's are always good

keep it up

eat more!

[Big john]

today we rolled out the shoulders and tris punishment

training partner was mia so didnt go as heavy as id like but still kept the intensity up thru the roof 8)

seated DB presses

15.5x7

20x7

22.5x6

22.5x7

22.5x7

27.5x7

27.5x7

27.5x7

seated side lat rises

8x8

9x8

12x8

front rises

9x8

12.5x8

12.5x8

tris

dips

bwx7

bwx7

bwx7

bw+10x7

bw+20x7

bw+20x7

bw+20x5 fried nothing left in the tank

eats are out the window today sisters 18th so takin her out to lunch and i have a bunch of xmas choclates that are collecting dust

[Big john]

today roll on the quads and calves

5 min bike plus stretches

squats

40x7

40x7

60x6

80x5

90x4

100x4 :twisted:

80x7

60x7

leg extentions 1 sec pauses

92x8

92x8

92x8

92x8

calves

smith machine calf rises

high rep week

120x20

120x20

100x20

100x20

100x20

100x20

100x20

100x20

100x20

120x20

that should ignite some growth 8)

5 min stretch down

aftermath

quads

squats seem to be comming up in weight very slowly, not to overly worried long as im making gains/or makin extra reps. Really loving the wider stance squats i can get deeper and the big ole levers seem to get in the grove better. Form on the last rep for 100 i think when on my descent i was moving slighty forward so ill need to keep tabs on that, other than that legs felt great. Im still recverin from fridays hammies session. chest n bis tomorrow looking forward

calves

calves are prob fav part to work on, they seem to love everything i dish out to them and they just keep wanting more ...loving smith machine calf rises atm ridiculous skin tearing pumps 8)

[steak]

way to roll :nod:

[startinfromscratch]

you may want to hire a zimmer frame just to be on the safe side of things.

[Big john]

way to roll :nod:

chur chur boss man

you may want to hire a zimmer frame just to be on the safe side of things.

:lol:

f*ck that striaght into mobilty scooter :grin: :pfft: :pfft: :pfft:

:twisted: Devils dance :twisted: - chest and bis

Incline bench

couple warm up sets of the bar

40x7

60x7

80x5

90x5

95x3

95x3

80x7

60x7

incline flyes

17.5x8

22.5x8

27.5x8

bi's

alt seated incline db curls

12.5x10

12.5x10

8x10

8x10

8x10

8x10

8x10

8x10

8x10

8x10 <

aftermath

Chest- inclines were pretty tough going esp the heavier sets. incline chest has always been my weaker body part, but since starting the new programme str has increase 10 fold i was totally blowin away i managed 2 sets of 95, were as my heavest used to be 80 so to go up another 15 felt good, and only 5 kgs difference between my flat and inclines now \:D/

bis-Just purely raped the fuckers today ridiculous pumps couldnt take my shirt off :grin:

[Grover]

good stuff, strong work out

Just a thought though, assuming (which 1 never should do, i know)

That you want to get bigger, why do so many reps with the one weight

eg DB curls

8 sets of 20 reps at 8kg

160 curls!

almost cardio workout!

Why not increase the weight and drop the reps

only my 2 c worth

[Big john]

good stuff, strong work out

Just a thought though, assuming (which 1 never should do, i know)

That you want to get bigger, why do so many reps with the one weight

eg DB curls

8 sets of 20 reps at 8kg

160 curls!

almost cardio workout!

Why not increase the weight and drop the reps

only my 2 c worth

i blame the steakersize programme 8) ...jokes, as u know ive been following steaks steakersize programme that he was usin (i think hes still on this programme?) now usually its short hard and heavy for bi's (mostly 3x8) but every 3 weeks steak recommended i chuck in a 10x10( i shouldve mentiond that those were alturnate curls :oops:, ill edit that after post)

[jono]

f*ck that striaght into mobilty scooter :grin: :pfft: :pfft: :pfft:

lol 8)

how about one of those handicap stickers for ya car? that way you dont have to carry all the red meat so far when shopping 8) 8)

nice trainin man :nod:

[steak]

Nice work on the inclines bro...strength coming up now :nod:

Good to see you really getting stuck into the big compound ex like we discussed=winner 8)

[Big john]

f*ck that striaght into mobilty scooter :grin: :pfft: :pfft: :pfft:

lol 8)

how about one of those handicap stickers for ya car? that way you dont have to carry all the red meat so far when shopping 8) 8)

nice trainin man :nod:

lol thanks bro....if all else fails, theres always the taxi stand

Nice work on the inclines bro...strength coming up now :nod:

Good to see you really getting stuck into the big compound ex like we discussed=winner 8)

thanks boss, there comming up slowly but surely 8)

[startinfromscratch]

indeed, me and you are training similarly. good stuff mate, looking like good gains :clap:

[Big john]

indeed, me and you are training similarly. good stuff mate, looking like good gains :clap:

cheers bro

been slack no posting eats heres todays:

m1 7eggwhites/3 eggs/lsa/almds/4 slices of lineseed toast/1.5 cups of oats/honey/rasins

m2 3 scoops of mutant mass/honey/coffee/wheatbix/banana

m3 220 grams of oil in tuna/ uncle bens rice/apple/4 rice crisps

m4 220 grams of oil in tuna/ uncle bens rice/apricot

m5 3 scoops of mutant mass/coffee/raw oats/honey

m6 240 grams of steak/1.5 cups of white rice/peas

m7 240 grams of steak/1.5 cups of white rice/peas

weight @ xmas 99.6 current weight 118.7 toall gain since then about 19.1

[steak]

weight @ xmas 99.6 current weight 118.7 toall gain since then about 19.1

ai karumba huge gain on the BW..no wonder your strength is climbing.

Chad Aichs look out

[Big john]

Rocked up this morn hit some back and abit of abs

Deadlifts

60x7

80x7

90x5

100x5

120x3 :twisted: pb set

130x1 dropped :oops: which made me hulk mad :twisted:

130x3 revenge bitch pb broken

60x7

gain in kilos since Wed Jan 20: 25 kgs

back extentions

bw+20x15

bw+20x15

bw+20x15

vbar lat pulldowns

54x8

72x8

84x8 :twisted:

machine crunches

3x15

1 min prone holds

aftermath

really happy about the deads today felt strong didnt even use my straps, had a slight niggle in my left hip but seemed to crank on thru the reps ok w/o a hitch, got my grunt on like king kong :pfft: and i think i scared one of the trainers who was watering some plants on a squat box :shifty: poor girl. huge pump in the lower back which made walking a tad difficult :pfft:

fucking hungry now, time to eat

[jono]

nice deads 8)

[drizzt]

Nice deads man! :clap:

And that weight gain in a relatively short period is incredible :shock: Do we have another steak on our hands?

[Big john]

nice deads 8)

thanks bro.

Nice deads man! :clap:

And that weight gain in a relatively short period is incredible :shock: Do we have another steak on our hands?

thanks dude, pretty :shock: myself at the gain lookin back at the logs, it has to be the weight belt that steak me, bestowed with magical properties! :pfft: since i got it its been gain gain gain. But i expect the gains to trickle in slower now, but we'll see....we'll see

[Big john]

hit some shoulders n tris this morn

shoulders

DB seated press

17.5x7

17.5x7

20x5

20x5

27.5x4

30x4

20x8

seated side lats

10x8

10x8

12.5x9

rear flyes

12.5x8

17.5x8

17.5x8

tris

dips

bwx7

bwx7

bwx7

bw+10x7

bw+10x7

bw+20x7

bw+20x7

cable rope

48x8

54x8

54x8

cable single hand extentions

24x8

24x8

24x8

Buggered to hell, fuckin starving

[startinfromscratch]

I bow bown to your dips bro. thats what i needa be doing to grow my minitris!

[Grover]

good stuff, hope Steak has given you a meal plan as well.

No doubt you'll truly be big john at this rate

[Big john]

I bow bown to your dips bro. thats what i needa be doing to grow my minitris!

thanks brudda, hitin the dips for 7 sets hammers the tris dunno how i got the last 3 reps in the last set :pfft:

good stuff, hope Steak has given you a meal plan as well.

No doubt you'll truly be big john at this rate

doin my own meal plan atm ...still eating like a freight train thou

[Big john]

dunno if it was the heat today or the alingment of the stars but jeez i did some eating

m1 pre train shake 750-1000cals

m2 post train shake 750-1000cals

m3 7 eggwhites/3 eggs/lsa/almds/rasins/1.5 cup oats/4 wholemeal toast/

m4 300 grams diced chook/1.5 cups of white rice/apple

m5 300 grams diced chook/1.5 cups of white rice/apple

m6 300 gram steak/1.5 cups o rice

m7 300 gram steak/1.5 cups o rice

m8 scambled eggs/eggwhites/oats pending...opted to hit another mass shake/banana/oats/coffee/ 10000cals

about 5000-6000 cals???

[steak]

nice one :clap:

[Grover]

:clap:

awesome eats

gotta grow with that amount